Shows / Community Routes
Community Routes
This is a podcast filled with therapists, psychologists, authors, and regular people where we talk about mental and emotional health. We take complex topics and break them down, often over snacks and coffee. Our goal is to provide free, digestible mental health discussions to help build a more healthy, supportive community. Join Samuel, Sarah, and Julie every other week on Tuesdays (or whenever you feel like listening)! Our segments: “Off the Beaten Path” is a special episode that features…
Episodes
- Community Routes
Episode 89: Yoga and a Healthy Mind
Join Samuel, Julie, and Sarah as we talk about a very inspiring topic...Yoga! Join Sarah and Julie as they share their experiences with yoga and how they have…
- Community Routes
Deep Breath 17: Mindfulness
Mindfulness is present moment awareness without judgment. Create space to notice and pause. Julie shares five things that you can use to develop your…
- Community Routes
Episode 88: The Heart of Trauma
Join Julie as she unpacks The Heart of Trauma by Bonnie Badenoch. How are your body and mind connected? How do your conscious and unconscious interact? What…
- Community Routes
Deep Breath 16: Expressive Arts
Join Julie as she takes a deep breath and embraces expressive arts and creativity. How can being creative help your brain? What are ways you can find…
- Community Routes
Episode 87: Off the Beaten Path with Rotem Brayer
Join Julie and Samuel as they sit down with EMDR specialist Rotem Brayer. Rotem sheds a lot of light into the significance of EMDR. The gang goes into detail…
- Community Routes
Deep Breath 15: Experiencing the Breath
Join Julie as she talks about experiencing the breath. What do you feel in the moments of breath? How can you feel the breath in your body? Join Julie as she…
- Community Routes
Episode 86: Dissociation
This week the gang dives into a really interesting discussion about dissociation and how we all frequently use dissociation as a tool. Wild, right? Julie sheds…
- Community Routes
Deep Breath 14: Everything Else Can Wait
Join Mom for a breath about pause and finding the priority in our day to day. --- Our links: https://linktr.ee/communityroutes Please rate us on iTunes and…
- Community Routes
Episode 85: Embodiment
This week the crew discusses embodiment and the importance of feeling present. What is that sensation like? What do different emotions feel like? How can being…
- Community Routes
Deep Breath 13: Movement
Sometimes we hold stress and tension in our muscles. We need to move, stretch, and release the tightness. Sometimes we have been moving so much, we need to…
- Community Routes
Episode 84: Off the Beaten Path with Shane Ray Martin
Join Samuel and Julie as they discuss a plethora of great topics with the one and only Shane Ray Martin. Shane is a professional negotiator, a "peacemaker" if…
- Community Routes
Deep Breath 12: Listening
Join Julie for a breath as she talks about listening. Two important layers are shared -- how to listen to ourselves and how to listen to others. We can't be…
- Community Routes
Episode 83: New Year, New Adventures
Come back to center with us!! Take this reflective look at staying connected, see how your body feels, and having space to be healthy! Reset from the holidays…
- Community Routes
Deep Breath 11: Don’t Hurry
Take the opportunity for a pause and a deep breath. Julie goes over ways to slow things down, rest, and reflect. You don't have to push hard. Give yourself…
- Community Routes
Episode 82: Unpack ”What Happened to You?”
Join Julie as she deep dives into a book that is absolutely relevant to a lot of our community. Julie talks about some fantastically interesting concepts about…
- Community Routes
Deep Breath 10: Winter Solstice
Join Julie for a reflection on winter, a restful and peaceful season, transitioning from darkness to light. What things are you relieved to have gotten through…
- Community Routes
Episode 81: Healthy Communication and Handling Conflicts
Join the two Richards as they sit down and discuss communication and conflicts within the lens of holidays or large events. We talk specific strategies like…
- Community Routes
Deep Breath 09: Authenticity
Join Julie as she brings a moment of calm in a hectic, busy time of year. What does authenticity look like? How do we live real life, be kind and gentle to…
- Community Routes
Episode 80: Holiday Help Trail Mix
Join Sarah, Samuel, and Julie as they take on a trail mix! We talk about our own triggers during the holidays and how to overcome it. Julie and Samuel teaser a…
- Community Routes
Deep Breath 08: Little By Little
Join Julie as she talks through little steps, taking in the smaller things and steps to get through. --- Our links: https://linktr.ee/communityroutes Please…
- Community Routes
Episode 79: Off the Beaten Path with Myron McGee
Double Header week! Join Julie and Samuel as they sit down and chat with Myron McGee. We discuss trauma as it relates to families, crime, the Black community…
- Community Routes
Deep Breath 07: Anchors
Join Julie to find your anchor and stay grounded and in the moment. Use this episode when you feel overwhelmed. --- Our links…
- Community Routes
Episode 78: Holiday Help
The gang discusses our gripes with the holidays, as well as ways to flip and reverse the mindset to enjoy the holidays. We talk particular stressors like time…
- Community Routes
Deep Breath 06: Body Scan to be Fully Present
Use this body scan to help you slow down and check in from head to toe. Increase your body awareness of what is happening in your body to help you feel more…
- Community Routes
Episode 77: Finding Regulation in a Crisis
This week the whole gang is here! Last week we talked about crisis, but this week we dive into how to respond to crisis. Sarah tells some personal tales of…
- Community Routes
Deep Breath 05: Notice the Good
What we practice grows stronger and what we focus on becomes our focus. Julie talks about mindfulness and about balance so that we feel grounded in our day to…
- Community Routes
Episode 76: Overcoming Crisis and Avoiding the Overwhelm
Samuel and Julie sit down to talk about crisis and how to respond. Wouldn't you believe it, but the podcasters of this show have had to work through crisis and…
- Community Routes
Deep Breath 04: Letting Go in the Workplace
Julie takes a moment of pause to reflect on letting go in the workplace; how to step back and realize your boundaries at work. Sometimes we talk about…
- Community Routes
Deep Breath 03: Difficult Emotions
Join Julie on a brief dive into difficult emotions and how to deal with them. Julie covers a really positive perspective of difficult emotions, even when they…
- Community Routes
We’re Back!
After a brief break, we are back! Get the latest update from Julie herself. --- Our links: https://linktr.ee/communityroutes Please rate us on iTunes and…
- Community Routes
Season 3 Update
Samuel sits down to give an update on Community Routes. --- Our links: https://linktr.ee/communityroutes Please rate us on iTunes and Spotify! We need all the…
- Community Routes
Episode 75: The River of Wellbeing (Receptivity and Reactivity)
This week we hit the winding ins and outs of the river of wellbeing. We cover how to balance receptivity and reactivity. We talk about getting into a flow and…
- Community Routes
Deep Breath 02: Space and Intentional Pause
Julie joins us for another Deep Breath and talks about the importance of taking some time as an intentional pause to recharge your day. --- Please rate us on…
- Community Routes
Episode 74: Trail Mix, Trigger/Traumas, Repair
Welcome! Join the crew as they dive into a couple deep topics...a trail mix specialty! We go over a stumper of a question: How has your past impacted your…
- Community Routes
Deep Breath 01: Taking a Pause to Check In
Take a moment out of your day and join Julie for our first ever episode of Deep Breath. Julie sits down with you just for a few moments to talk about taking a…
- Community Routes
Episode 73: Off the Beaten Path with Amanda Herdina
Join Samuel and Julie as they sit down with Amanda Herdina to talk mental health and creative arts. Amanda founded heArt Studios, an organization dedicated to…
- Community Routes
Episode 72: Unconscious Dynamics
Join Samuel, Julie, and Sarah as they dive into the fascinating topic of the unconscious. Julie discusses how what we are conscious of is a small amount of…
- Community Routes
Episode 71: Triggers
This week the team discusses "triggers;" the moments when something in the present brings up a strong memory. We talk about how triggers can be a positive…
- Community Routes
Episode 70: Trail Mix - Real Life, Real Applications
Join Samuel, Julie, and Sarah for their group thera-I mean "Trail Mix" episode as they discuss a plethora of real life applications. We talk Sarah's boundaries…
- Community Routes
Episode 69: Off the Beaten Path with Karen Young
Join Samuel, Julie, and Sarah as they chat with author and psychologist Karen Young. We have a dedicated episode to Hey Warrior and you might have heard her…
- Community Routes
Episode 68: Unpack That ”Childhood Disrupted”
Join Julie as she covers "Childhood Disrupted: How Your Biography Becomes Your Biology, and How You Can Heal" by Donna Jackson Nakazawa. As you can tell, there…
- Community Routes
Episode 67: Walls and Explosions (How to avoid them)
In this episode, the crew discusses the real-life applications of uncontrolled boundaries. Will there be a boundary violation or a wall put up? Both of these…
- Community Routes
Episode 66: BOOM (Boundaries)
In our 10th episode we finally revisit boundaries. Boundaries are key for maintaining a healthy mental outlook in your day to day. Julie says boundaries are…
- Community Routes
Episode 65: Your Birthrights
I am so excited to publish this episode about our 5 birthrights and a return to Pia Mellody's Model. This episode is critical to understanding the perspective…
- Community Routes
Episode 64: Growing Yourself UP
Join us as we chat about growing yourself up and how to cope with various difficulties. We briefly cover the holidays, but feel free to catch up on our earlier…
- Community Routes
Episode 63: Identifying My Littles (Pia)
Join Samuel, Julie, and Sarah as they discuss what it feels like to be in a wounded child, adapted adolescent or a functional adult state. You might remember…
- Community Routes
Episode 62: Unpack That ”Raising Human Beings”
Join Julie as she unpacks Ross Greene's book, Raising Human Beings: Creating a Collaborative Partnership with Your Child. While this covers parenting, Julie…
- Community Routes
Episode 61: Trail Mix (Sense of Self)
We are so excited to introduce our new Trail Mix episodes! Try this at home and pull what you need out of it. We dive into some good questions to spur…
- Community Routes
Episode 60: Secure and Compromised Attachment
Pour yourself a hot drink and join Samuel, Julie, and Sarah as they talk about different forms of attachment. This is commonly talked about in terms of…
- Community Routes
Episode 59: Feelings
This week join Samuel, Julie, and Sarah as they finally sit down and talk feelings. They ask What are feelings? How do I deal with feelings? How do I feel…
- Community Routes
Episode 58: Nurturing Your Inner Child
This week the crew discusses the concept of an inner child; someone that needs a place to develop and grow. We discuss how to nurture your inner child in a…
- Community Routes
Episode 57: Being a Healthy Human
Join us this week for our Season 3 Opener (!!) where Julie, Sarah, and Samuel discuss what it's like to be a healthy human. This includes why we need to "Come…
- Community Routes
Season 3: We are back!
Season 3 starts on September 21st and we're talking about being healthy humans. Make sure to join us then! If you want to get in on some t-shirts, send us an…
- Community Routes
Episode 56: Season 2 Finale
Hi Neighbors! We wanted to reach out before we ended the season because we miss you all! We also wanted to share some of our favorite episodes and memories…
- Community Routes
Episode 55: Off the Beaten Path with Patty McClarren
Today Julie and Samuel sit down with an amazing woman, Patty McClarren MSSA, LSW. Patty has the awesome perspective of being an adoptee and a therapist. We…
- Community Routes
Episode 54: ”Hey Warrior” by Karen Young
Hey neighbors! Life has been a roller coaster the last few weeks, but I wanted to reach out and share my thoughts about "Hey Warrior." It's an awesome book…
- Community Routes
Episode 53: Adoption and Other Healing Relationships
This week we continue our conversation about adoptive families. Learning how to approach adoptive relationships is important and can be applied to more than…
- Community Routes
Episode 52: Off the Beaten Path with Robyn Gobbel
Hi neighbors! This week Sarah and Julie sit down and talk with therapist Robyn Gobbel, who focuses on the science behind dysregulation. Julie, Sarah, and Robyn…
- Community Routes
Episode 51: Unpack That - 20 Things Adopted Kids Wish...
Julie dives into a book centered around adoptive kids and their parents: 20 Things Adopted Kids Wish Their Adoptive Parents Knew by Sherrie Eldridge. This book…
- Community Routes
Episode 50: Life after 50
This week we celebrate everything that has happened recently in our lives! All of us have been blessed in different ways, so we practice good self-care and…