In this episode, Monica introduces her new podcast, Therapist's Guide to Getting Unstuck. Since starting MindGal a few years ago, Monica has opened a private practice in southeast Michigan, specializing in anxiety and trauma treatment. Monica continues her blog on her practice website, Whole Mind Wellness.

To continue to follow Monica, be sure to subscribe to the Therapist's Guide to Getting Unstuck

Monica is a nationally certified, licensed practicing counselor specializing in anxiety and trauma treatment. Monica's practice, Whole Mind Wellness offers in-person and online counseling to adults and couples across the state of Michigan. Go to www.wholemindwellnesspllc.com for more information, to read Monica's blog, or to make an appointment.

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Sometimes our emotions get the better of us. When they do, we tend to react in the same way we always have. If you are anything like me, you might find that the same old reaction is not working for you anymore. 

In today's episode, I am going to explain two approaches from DBT called opposite action and coping ahead that will help you to re-think how you think.

Take a listen and drop me an email at monica@mindgal.com to let me know what you think!

Most of us have spent at least two weeks adhering to the shelter in place order. Two weeks of rumination, uncertainty, fear and in some cases, grief. Anxiety looks different in the face of a national pandemic. Grief is felt differently when we cannot say good-bye to our loved ones. In the midst of all the disconnect from the world and each other, it can be easy to not only social distance but emotional distance.

I am devoting this episode of MindGal to talk strategies to help manage anxiety, grief and the change that we are all experiencing. If you like what you hear, please leave a review in the app store and feel free to shoot me an email at monica@mindgal.com.

For more information about anxiety, visit my website at www.mindgal.com

Are you so focused on the end prize that you lose sight of everything in between? Or maybe you judge your success, capability or worth by things you can see, here or touch. This is all part of outcome dependency, and it is a great way to ensure anxiety and fear. Listen to this episode to find out if you are outcome dependent and what you can do to stop it.

For more information on anxiety and mental health topics, visit the MindGal website at www.mindgal.com. 

You can see Monica's profile on Psychology Today at psychologytoday.com

What if I were to tell you that everything that you think causes anxiety actually doesn't? In this episode of The MindGal Podcast, I explain why no events have meaning.  In the second segment of this episode, I dive deeper into the meaning of common emotions.

Be sure to subscribe to The MindGal Podcast so that you never miss an episode, and check out www.mindgal.com for more resources and articles about all things mental health!

We've all been there. We find ourselves fixated on something that happened, something we did, or ways we are being perceived. The list goes on. It's called thought rumination and it can be debilitating. On today's show, I am going to teach your 3, easy steps that you can take immediately that will end your rumination. Take a listen, and drop me an email at monica@mindgal.com to let me know how it worked for you!

Be sure to subscribe to The MindGal Podcast. You can follow the link at https://anchor.fm/the-mindgal-podcast/message to leave a message about a past episode or leave a question about something I can answer on a future episode.

Check out the MindGal website for more information on all things mental health. 

Imposter Syndrome. It's a real thing. In a nutshell, it is feeling like we are a fraud in our own life. We exacerbate being an imposter by the fear that we will get found out if we don't keep up the charade. 

On this week's MindGal Podcast, Monica goes over the 5 types of imposter syndrome and how to challenge them. The 5 types are:

1. The Perfectionist
2. The Superman/woman
3. The Natural Genius
4. The Soloist
5. The Expert

Which one are you?

Make sure to subscribe to The MindGal Podcast on any of the podcast hosting stations, and give us a 5-star rating and leave a review. You can find more about Monica on the MindGal Podcast (www.mindgal.com), where there are a bunch of tools and articles about all things anxiety and mental health.

You can contact Monica at monica@mindgal.com

Thanks for listening!

You hate feeling anxious. It makes you feel stuck, helpless, sick, etc. You say you want out, but do you really? On this week's episode we explore what might be keeping you connected to your anxiety.

Check out more resources on anxiety at www.mindgal.com. You can also download some free cheat sheets to help you manage your thoughts at www.mindgal.com/resources/

Feel free to email Monica with comments about this show or suggestions about future shows at monica@mindgal.com

Remember, you are worth the effort it takes to live an empowered life!

Anxiety is tough. It can be all-consuming, completely messing with our thoughts. But there is hope. Using the C.A.L.M technique will help you to take control of your thoughts so that they don't control you.

Find more about C.A.L.M. by subscribing to the MindGal website at www.mindgal.com, where you can get a free download to guide you in the process.

Be sure to subscribe and give The MindGal Podcast a 5-star rating.

Remember, you are the worth the effort it takes to live an inspired life!

Monica Pitek-Fugedi

www.mindgal.com

monica@mindgal.com

In this episode, Monica discusses John Gottman's theory of the four horseman of communication. These "horseman," as Gottman calls them, act as destroyers of communication. While Gottman's work is centered around marriage and family, the communication styles and techniques to overcome them can transcend across all types of relationships.

Monica will walk you through each type of destructive communication style, including how to recognize when you are using it. She will also give you antecdotes to turn negative communication into positive communication.

The Four Horseman are:

1. Criticsm

2. Contempt

3. Defensiveness

4. Stonewalling

Learn more about ways to better communicate and cope with anxiety at www.mindgal.com

To reach out to Monica about past or future shows, email at monica@mingal.com

 

On this episode, I have the pleasure of interviewing trainer, Rebecca Kordecki, Transformational Life Coach and Breathwork Coach. Rebecca is also the creater and founder of Flip Your S.W.I.T.C.H and Breathzone. These programs are designed to use your breath to calm your body and mind and empower you to live your most fulfilled life.  

Rebecca's motto is to stand on your story instead of standing in your story. Her work has proven results from the most at-risk youth to anyone who wants to gain more control of their life.

Listen in and discover how you can get access to all of Rebecca's wonderful programs! See the information below to learn more about Rebecca Kordecki, or to follow her on instagram.

Www.thebreathzone.com

www.rebeccakordecki.com

Websites: rebeccakordecki.com

                    breathzone.com

Follow Rebecca on Instagram: @rebeccakordecki

We all have them, those messages in our head telling us all the negative things about ourselves. They're called cognitive distortions. On this episode, I will explain 15 cognitive distortions that inhibit a growth mindset and stunt our personal growth. 

To learn how to counter these distortions, subscribe to MindGal (www.mindgal.com), and you will have access to information that will be released next week. You will also have access to many resources that will help you to manage anxiety, panic attacks, and overcome life obstacles.

Be sure to subscribe to the MindGal Podcast, leave a rating and review. As always, you can contact me directly at monica@mindgal.com.

And remember, you are worth the effort it takes to live an inspired life!

The 15 Cognitive Distortions:

1. Filtering
2. Polarizing Thinking
3. Overgeneralization
4. Jumping to conclusions
5. Catastrophizing
6. Personalization
7. Fallacy of Fairness
8. Blaming
9. Control Fallacy
10. "Shoulding"
11. Emotional Reasoning
12. Fallacy of change
13. Global labeling
14. Always being right
15. Reward Fallacy

Fear. We all have experienced it. Some of us let it show up and let it pass. Others fester on it until it develops into a full-blown anxiety attack. On today's short podcast episode, you will learn about 3 things you need to know about fear, and be given some tools to help you face your own fears.

To learn more about the one simple truth about fear, go to www.mindgal.com/truthaboutfear. 

For additional resources to help manage anxiety, go to www.mindgal.com/resources

Thanks for listening!

-Monica

monica@mindgal.com

www.mindgal.com

We all know those people. Maybe we ARE those people. You know, the ones who who don't know how to say no to anyone? On this episode, we are talking all about what makes a people-pleaser a people-pleaser. Is it because they are just nice people, or is there an underlying psychology behind it? Tune in to find out!

Don't forget to download the quiz to find out if you have people-pleasing tendencies, and get some simple tools that you can use right now to help you say no!

Be sure to subscribe to The MindGal Podcast on any of the podcasting platforms.

You can also follow me on social media or shoot me an email with comments or suggestions for future shows!

Monica Pitek-Fugedi

Copy and past this link to get the quiz:  https://www.tryinteract.com/share/quiz/5d28aad97eb8b00014abda19 

or go to www.mindgal.com/freebies

monica@mindgal.com 

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Do you ever let your worry get the better of you? If you struggle with anxiety, you do. Worry can easily transition to anxiety if we don't get a handle on it.

In this episode of The MindGal Podcast, we will go over 3 things you can do right now to help manage your worry.

Be sure to subscribe to www.mindgal.com to get the latest information about anxiety and other mental health resources!

Haters are everywhere. How do we learn to silence their voices so that they don't affect our ability to live our best life? Listen to this week's episode of The MindGal Podcast where Monica talks about the 3 things you can do when confronted with a hater.

Do you ever feel crazy and don't know why? Have you ever had anyone tell you that they didn't say something that you know that they said? You might be dealing with a gaslighter. Tune in to this week's MindGal episode to learn the 11 warning signs of gaslighting.

Imposter Syndrome is the feeling of inadequacy. Some of us feel it situationally, some feel it in every circumstance. On this episode, learn more about what imposter syndrome is and ways to overcome it.

As anxiety does, it creates an unsettling atmosphere of fear and uncertainty. As we try desperately to find control in these situations, our mind will often fixate on something, usually something that is completely out of our control. on this episode, Monica walks you through 4 things you can put into place right now to stop the mental fixation!

Anxiety is a piece of work. It feeds on fears and insecurities. It is the main course at the dinner table. It is also the appetizer and dessert. Anxiety is like cookie monster, constantly whispering "feed me" (said in a gruff, cookie monster voice).Sometimes it can feel easier to feed the beast than to fight it off. When we live with something for a period of time, it becomes part of who we are. I'll use the example of my hair. From as young as I can remember, I have been complimented on my hair. So much so that it became a huge piece of my identity. It was what made me pretty.Then cancer came along and I lost my hair.The fear of losing my entire self-identity was overwhelming. Until I lost my hair and was forced to re-assess who I was, I leaned so heavily on its weighted definition of self-worth that I created for myself that I really did not think I had anything to give without it. The year of no hair lead to a year of newness and self-discovery. So much so that I did a TEDx presentation about it.I'm taking you on a bit of a scenic route to get to my point, which is that much like my hair, anxiety becomes the piece of ourselves that we cling to because it is certain in our life.We often walk around thinking that we only attach to things that are good.  This is simply not true. In fact, if you listened to my latest podcast about Negativity Bias, you will understand that we have a genetic predisposition to look for the negative (a link to this episode is at the end of this post).But still, why would we attach to something that is so visibly wreaking havoc? Because it's comfortable, that's why. To read more about this theory of anxiety being comfortable, and about the habit of anxiety, read The Order of a Mental DisorderWe identify with being anxious. Others may not use the term anxious to describe us, but they use words like:WorrierA-Type PersonalityControllingIrritableRestlessWhen you are told you are a certain way for a long enough period of time, you begin to lean into that definition.Once you have defined ourselves as anxious, it becomes difficult to be anything else. I get it, you don't want to be anxious. Who does? But for something to be different, the fear of change has to be less than the fear of staying the same.Remember, anxiety feeds on fear. People with anxiety generally don't like change. Therefore, a+b=c. In other words, the fear of taking steps necessary to manage anxiety can induce more fear than continuing to live with it.The fear of change has to be less then the fear of staying the same If you really want to manage your anxiety, you are going to have to take some steps in a very uncomfortable direction.First StepBelieve that it is possible to live in a world where you can manage your anxiety. Notice I did not say live in a world free of anxiety. Promises of life without anxiety are made by people who have never experienced it. As a fellow anxiety-sufferer, I can tell you for certain that it is not possible to erase anxious thoughts from your life. But it IS possible to incorporate tools that will help you to manage it. I know because I have lived it. I am living it. I will continue to live with anxiety. What I refuse to live with anymore is its death grip on me.YourContentHereSecond StepFlip the script on your messaging to yourself. I talk about this a lot in most of my posts and on my podcast. It's not because I have nothing else to say and am trying to fill up space. I mention it frequently because it is the single most important thing you can do.  Self-talk seems easy, but when we have a lifetime of telling ourselves negative messages, it takes a lot to untrain the brain.Whenever you catch yourself using negative or absolute words,