The 90 Percent

In this episode, we discuss what affection is and how to show your partner affection in their love language. Updated info: The Gottman magic ratio is specific to positivity *during conflict* and that outside of conflict, that ratio can be as high as 20 positive things to 1 negative, in strong relationships. RESOURCES: Article: How to Show Affection in a Relationship Love Language Quiz Article: Share Fondness and Admiration Article: The Magic Ratio ___ Want us to create a podcast specifically with YOU in mind? Submit topic requests for future episodes here: www.therapystudiostl.com/podcast Your weekly hour in therapy is only about 10% of the work, so what do we do about the rest?. Welcome to The 90 Percent podcast, a candid conversation about mental health and wellness featuring approachable tips you can use IRL. The 90 Percent is hosted by Tina and Clayton of The Therapy Studio, a creative + progressive approach to counseling. Disclaimer: The 90 Percent podcast is produced for educational purposes only. Although we hope it helps you live a happier healthier life, this podcast is not intended as medical advice nor as a replacement for counseling. You may want to consult with your doctor and/or therapist before attempting any of the strategies offered here.

In this episode, we discuss what burnout is, the burnout spectrum, ways to prevent burnout, ways to cope with burnout, and resources to further your knowledge about burnout. PREVENT BURNOUT: set boundaries put your needs and yourself first develop ways to rest and restore COPE WITH BURNOUT: utilize self-compassion rest and recover reestablish and revisit your boundaries RESOURCES: Burnout by Emily Nagoski and Amelia Nagoski: https://a.co/d/9FZIqzU When The Body Says No by Gabor Mate: https://a.co/d/4eKJYw2 Andrew Huberman* & Non Sleep Deep Rest meditation: https://www.youtube.com/watch?v=AKGrmY8OSHM Self-Compassion book by Kristen Neff: https://a.co/d/bwTvI2t Self-Compassion Quiz: https://self-compassion.org/self-compassion-test/ *Dr. Huberman mentions NSDR in almost every podcast episode about self-care tips ___ Want us to create a podcast specifically with YOU in mind? Submit topic requests for future episodes here: www.therapystudiostl.com/podcast Your weekly hour in therapy is only about 10% of the work, so what do we do about the rest?. Welcome to The 90 Percent podcast, a candid conversation about mental health and wellness featuring approachable tips you can use IRL. The 90 Percent is hosted by Tina and Clayton of The Therapy Studio, a creative + progressive approach to counseling. Disclaimer: The 90 Percent podcast is produced for educational purposes only. Although we hope it helps you live a happier healthier life, this podcast is not intended as medical advice nor as a replacement for counseling. You may want to consult with your doctor and/or therapist before attempting any of the strategies offered here.

Short Answer: be a great listener. In this episode, Clayton, a Gottman-trained couples therapist, walks us through how to level up your communication skills by becoming a better listener. SHOW NOTES: 1) Goal of Empathetic Listening: To understand your partner (and show you understand) 2) Key Guidelines for Listening: - Put your own agenda/perspective aside, so you can focus on understanding, not responding/reacting - Don’t defend yourself, criticize or put down your partner, or minimize their feelings - Listen for your partner’s feelings, not just the meaning of what they’re saying - Avoid taking responsibility for their feelings - Save any potential solutions or problem-solving for later, if they’re welcomed by your partner 3) Three tools for empathetic listening: - Summarize: this communicates understanding, enables clarification, and “chunks” conversations - Ask Open-Ended Questions: these questions invite fuller explanations and show that you’re interested - Empathize/Validate Feelings: these show that you understand their feelings and can relate to them, which tends to validate and increase emotional connection RESOURCES: https://www.gottman.com/blog/listen-without-getting-defensive/ https://www.gottman.com/blog/understanding-must-precede-advice/ https://www.facebook.com/GottmanInstitute/photos/a.469547105864/10158378228450865/?type=3 https://positivepsychology.com/empathic-listening/

In this episode, we talk about a topic chosen by one of our listeners--preventative couples therapy, aka going to couples therapy with the intention to improve, fine tune, and/or deepen your relationship with each other. Listen to hear more about: Different reasons why people go to couples therapy--to fix a problem vs. to strengthen their connection proactively What this proactive approach to couples therapy might look and/or feel like Benefits of going to couples therapy from a preventative perspective (i.e., the why) RESOURCES MENTIONED: Gottman Method: https://www.gottman.com/about/the-gottman-method/ Gottman Method's Sound Relationship House: https://www.gottman.com/blog/what-is-the-sound-relationship-house/ Emotion-focused Couples Therapy: https://iceeft.com/what-is-eft/ How to send us a Listener's Choice topic:  www.therapystudiostl.com/podcast Joanna Townsend: https://www.instagram.com/joannatalksfeelings/ ___ Want us to create a podcast specifically with YOU in mind? Submit topic requests for future episodes here: www.therapystudiostl.com/podcast Your weekly hour in therapy is only about 10% of the work, so what do we do about the rest?. Welcome to The 90 Percent podcast, a candid conversation about mental health and wellness featuring approachable tips you can use IRL. The 90 Percent is hosted by Tina and Clayton of The Therapy Studio, a creative + progressive approach to counseling. Disclaimer: The 90 Percent podcast is produced for educational purposes only. Although we hope it helps you live a happier healthier life, this podcast is not intended as medical advice nor as a replacement for counseling. You may want to consult with your doctor and/or therapist before attempting any of the strategies offered here.

In this episode, we introduce the first topic of our "What We're Learning" series, Brainspotting! We are both certified Brainspotting practitioners and utilize brainspotting techniques in our therapeutic practice. Brainspotting is a somatic therapy that uses spots in your visual field to heal trauma and emotional baggage. Listen to hear more about: What Brainspotting is What Brainspotting is used for What got us into Brainspotting What we like about it Some of our biggest takeaways and coolest experiences so far using Brainspotting RESOURCES MENTIONED: Learn more about brainspotting and find a certified practitioner: www.brainspotting.com Watch Tina's brainspotting demo with Dr. Jessica Rabon on Youtube: https://www.youtube.com/watch?v=_iloC5u60ME David Grand (founder of Brainspotting) explains Brainspotting: https://www.youtube.com/watch?v=lm3Plvaf3UE David Grand's book on Brainspotting: https://www.target.com/p/brainspotting-by-david-grand-paperback/-/A-77305513 ___ Want us to create a podcast specifically with YOU in mind? Submit topic requests for future episodes here: www.therapystudiostl.com/podcast Your weekly hour in therapy is only about 10% of the work, so what do we do about the rest?. Welcome to The 90 Percent podcast, a candid conversation about mental health and wellness featuring approachable tips you can use IRL. The 90 Percent is hosted by Tina and Clayton of The Therapy Studio, a creative + progressive approach to counseling. Disclaimer: The 90 Percent podcast is produced for educational purposes only. Although we hope it helps you live a happier healthier life, this podcast is not intended as medical advice nor as a replacement for counseling. You may want to consult with your doctor and/or therapist before attempting any of the strategies offered here.

Tina and Clayton discuss adult friendships in detail--particularly why it is so difficult to make friends during adulthood. We share three strategies that might jumpstart your search for new friends and also share ideas of where to find them. -- Want us to create a podcast specifically with YOU in mind? Submit topic requests for future episodes here: www.therapystudiostl.com/podcast Your weekly hour in therapy is only about 10% of the work, so what do we do about the rest?. Welcome to The 90 Percent podcast, a candid conversation about mental health and wellness featuring approachable tips you can use IRL. The 90 Percent is hosted by Tina and Clayton of The Therapy Studio, a creative + progressive approach to counseling. Disclaimer: The 90 Percent podcast is produced for educational purposes only. Although we hope it helps you live a happier healthier life, this podcast is not intended as medical advice nor as a replacement for counseling. You may want to consult with your doctor and/or therapist before attempting any of the strategies offered here.

Tina and Clayton chat about where they've been since November 2020, what has happened, and what's in store for The 90 Percent podcast!  Want us to create a podcast specifically with YOU in mind? Submit topic requests for future episodes here: www.therapystudiostl.com/podcast Your weekly hour in therapy is only about 10% of the work, so what do we do about the rest?. Welcome to The 90 Percent podcast, a candid conversation about mental health and wellness featuring approachable tips you can use IRL. The 90 Percent is hosted by Tina and Clayton of The Therapy Studio, a creative + progressive approach to counseling. Disclaimer: The 90 Percent podcast is produced for educational purposes only. Although we hope it helps you live a happier healthier life, this podcast is not intended as medical advice nor as a replacement for counseling. You may want to consult with your doctor and/or therapist before attempting any of the strategies offered here.

In this episode, we discuss seasonal depression--the changes in our mood and energy levels due to the decrease in sunlight during the winter months. Resources we mention in this episode: https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder/index.shtml https://www.psychiatry.org/patients-families/depression/seasonal-affective-disorder https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651 Want us to create a podcast specifically with YOU in mind? Submit topic requests for future episodes here: www.therapystudiostl.com/podcast Your weekly hour in therapy is only about 10% of the work, so what do we do about the rest?. Welcome to The 90 Percent podcast, a candid conversation about mental health and wellness featuring approachable tips you can use IRL. The 90 Percent is hosted by Tina and Clayton of The Therapy Studio, a creative + progressive approach to counseling. Disclaimer: The 90 Percent podcast is produced for educational purposes only. Although we hope it helps you live a happier healthier life, this podcast is not intended as medical advice nor as a replacement for counseling. You may want to consult with your doctor and/or therapist before attempting any of the strategies offered here.

In this episode, we discuss imposter syndrome--what it is, how it feels, and how to overcome it. Want us to create a podcast specifically with YOU in mind? Submit topic requests for future episodes here: www.therapystudiostl.com/podcast Your weekly hour in therapy is only about 10% of the work, so what do we do about the rest?. Welcome to The 90 Percent podcast, a candid conversation about mental health and wellness featuring approachable tips you can use IRL. The 90 Percent is hosted by Tina and Clayton of The Therapy Studio, a creative + progressive approach to counseling. Disclaimer: The 90 Percent podcast is produced for educational purposes only. Although we hope it helps you live a happier healthier life, this podcast is not intended as medical advice nor as a replacement for counseling. You may want to consult with your doctor and/or therapist before attempting any of the strategies offered here.

First of all, please VOTE if you haven't already! This is one of the ways you can have control during this really weird and trying time. In this episode, we share some tips, strategies, and resources that might come in handy during the Most Important election of our lifetime. Also, Tina mistakenly referred to the 70s when she really meant the 60s. Many apologies for that typo there. Want us to create a podcast specifically with YOU in mind? Submit topic requests for future episodes here: www.therapystudiostl.com/podcast Your weekly hour in therapy is only about 10% of the work, so what do we do about the rest?. Welcome to The 90 Percent podcast, a candid conversation about mental health and wellness featuring approachable tips you can use IRL. The 90 Percent is hosted by Tina and Clayton of The Therapy Studio, a creative + progressive approach to counseling. Disclaimer: The 90 Percent podcast is produced for educational purposes only. Although we hope it helps you live a happier healthier life, this podcast is not intended as medical advice nor as a replacement for counseling. You may want to consult with your doctor and/or therapist before attempting any of the strategies offered here.

In this episode, we share some tips that can help you sleep, regardless of how anxious you might be. Want us to create a podcast specifically with YOU in mind? Submit topic requests for future episodes here: www.therapystudiostl.com/podcast Your weekly hour in therapy is only about 10% of the work, so what do we do about the rest?. Welcome to The 90 Percent podcast, a candid conversation about mental health and wellness featuring approachable tips you can use IRL. The 90 Percent is hosted by Tina and Clayton of The Therapy Studio, a creative + progressive approach to counseling. Disclaimer: The 90 Percent podcast is produced for educational purposes only. Although we hope it helps you live a happier healthier life, this podcast is not intended as medical advice nor as a replacement for counseling. You may want to consult with your doctor and/or therapist before attempting any of the strategies offered here.

In this episode, we share five more tried and true (literally) ways to improve relationships of any shape and size.  Links to resources we mention in this episode:  https://www.gottman.com/marriage-minute/ https://www.gottman.com/podcast/ https://www.5lovelanguages.com/quizzes/ Your weekly hour in therapy is only about 10% of the work, so what do we do about the rest?. Welcome to The 90 Percent podcast, a candid conversation about mental health and wellness featuring approachable tips you can use IRL. The 90 Percent is hosted by Tina and Clayton of The Therapy Studio, a creative + progressive approach to counseling. Submit topic requests for future episodes here: www.therapystudiostl.com/podcast Disclaimer: The 90 Percent podcast is produced for educational purposes only. Although we hope it helps you live a happier healthier life, this podcast is not intended as medical advice nor as a replacement for counseling. You may want to consult with your doctor and/or therapist before attempting any of the strategies offered here.

Feeling stuck in your 9 to 5? In this episode, we talk about how to know if it's time for a change career-wise. We share five different ways to tell if it's time for something different, and provide guidance on how to make some moves. Your weekly hour in therapy is only about 10% of the work, so what do we do about the rest? Welcome to The 90 Percent podcast, a candid conversation about mental health and wellness featuring approachable tips you can use IRL. The 90 Percent is hosted by Tina and Clayton of The Therapy Studio, a creative + progressive approach to counseling. Submit topic requests for future episodes here: www.therapystudiostl.com/podcast Disclaimer: The 90 Percent podcast is produced for educational purposes only. Although we hope it helps you live a happier healthier life, this podcast is not intended as medical advice nor as a replacement for counseling. You may want to consult with your doctor and/or therapist before attempting any of the strategies offered here.

In this episode, we talk about how to return to dating after being in a long-term relationship. If you're currently dating, we also share ways to check to see if you're even ready for a new relationship.  Your weekly hour in therapy is only about 10% of the work, so what do we do about the rest? Welcome to The 90 Percent podcast, a candid conversation about mental health and wellness featuring approachable tips you can use IRL. The 90 Percent is hosted by Tina and Clayton of The Therapy Studio, a creative + progressive approach to counseling. Submit topic requests for future episodes here: www.therapystudiostl.com/podcast Disclaimer: The 90 Percent podcast is produced for educational purposes only. Although we hope it helps you live a happier healthier life, this podcast is not intended as medical advice nor as a replacement for counseling. You may want to consult with your doctor and/or therapist before attempting any of the strategies offered here.

In this episode, we talk about the importance of continuing celebrations of special occasions and milestones during a pandemic, or any time, really. Your weekly hour in therapy is only about 10% of the work, so what do we do about the rest? Welcome to The 90 Percent podcast, a candid conversation about mental health and wellness featuring approachable tips you can use IRL. The 90 Percent is hosted by Tina and Clayton of The Therapy Studio, a creative + progressive approach to counseling. Submit topic requests for future episodes here: www.therapystudiostl.com/podcast Disclaimer: The 90 Percent podcast is produced for educational purposes only. Although we hope it helps you live a happier healthier life, this podcast is not intended as medical advice nor as a replacement for counseling. You may want to consult with your doctor and/or therapist before attempting any of the strategies offered here.

In this episode, Tina and Clayton share five ways to show yourself self-compassion when it comes to social media. Your weekly hour in therapy is only about 10% of the work, so what do we do about the rest?. Welcome to The 90 Percent podcast, a candid conversation about mental health and wellness featuring approachable tips you can use IRL. The 90 Percent is hosted by Tina and Clayton of The Therapy Studio, a creative + progressive approach to counseling. Submit topic requests for future episodes here: www.therapystudiostl.com/podcast Disclaimer: The 90 Percent podcast is produced for educational purposes only. Although we hope it helps you live a happier healthier life, this podcast is not intended as medical advice nor as a replacement for counseling. You may want to consult with your doctor and/or therapist before attempting any of the strategies offered here.

In this episode, Tina and Clayton share five ways to improve your relationships by making some easy tweaks in your communication. Your weekly hour in therapy is only about 10% of the work, so what do we do about the rest?. Welcome to The 90 Percent podcast, a candid conversation about mental health and wellness featuring approachable tips you can use IRL. The 90 Percent is hosted by Tina and Clayton of The Therapy Studio, a creative + progressive approach to counseling.  Submit topic requests for future episodes here: www.therapystudiostl.com/podcast Disclaimer: The 90 Percent podcast is produced for educational purposes only. Although we hope it helps you live a happier healthier life, this podcast is not intended as medical advice nor as a replacement for counseling. You may want to consult with your doctor and/or therapist before attempting any of the strategies offered here.

In this episode, Tina and Clayton share five time management strategies that can help you feel more productive and more in control of your to-do list, which can do wonders for your wellness. Yes, even in the middle of a global pandemic. Your weekly hour in therapy is only about 10% of the work, so what do we do about the rest?. Welcome to The 90 Percent podcast, a candid conversation about mental health and wellness featuring approachable tips you can use IRL. The 90 Percent is hosted by Tina and Clayton of The Therapy Studio, a creative + progressive approach to counseling. Submit topic requests for future episodes here: www.therapystudiostl.com/podcast Disclaimer: The 90 Percent podcast is produced for educational purposes only. Although we hope it helps you live a happier healthier life, this podcast is not intended as medical advice nor as a replacement for counseling. You may want to consult with your doctor and/or therapist before attempting any of the strategies offered here.

Your weekly hour in therapy is only about 10% of the work, so what do we do about the rest?. Welcome to The 90 Percent podcast, a candid conversation about mental health and wellness featuring approachable tips you can use IRL. The 90 Percent is hosted by Tina and Clayton of The Therapy Studio, a creative + progressive approach to counseling. Submit topic requests for future episodes here: www.therapystudiostl.com/podcast Disclaimer: The 90 Percent podcast is produced for educational purposes only. Although we hope it helps you live a happier healthier life, this podcast is not intended as medical advice nor as a replacement for counseling. You may want to consult with your doctor and/or therapist before attempting any of the strategies offered here.