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In this episode, I’m talking about the thinking errors our brains can fall into without us even realizing it, things like: catastrophizing, mind reading, all-or-nothing thinking, “should” statements, and more.  We’ll look at how these patterns show up in everyday relationships and, especially, in parenting moments when emotions are already running high. The goal isn’t to judge ourselves for having these thoughts. It’s to notice them. Because once we can recognize the story our brain is telling us, we have a little more space to respond differently, with more perspective, more curiosity, and less shame. My life changing parenting course! Here: https://beholdtheconnection.podia.com/being-a-happy-connected-parent Disclaimer: this podcast is for education and reflection only and is not therapy or a substitute for individualized mental health care.

Sometimes what looks like an overreaction on the surface has something much deeper underneath it. In this episode, we talk about core beliefs and schemas, the deeper assumptions we develop about ourselves, other people, and the world—and how they can quietly influence our thoughts, emotions, relationships, and reactions.  We explore why criticism can feel so painful, why certain situations seem to “trigger” us more than others, and how beliefs such as I’m not good enough, I have to keep everyone happy, I’m unlovable, or I have to handle everything myself can shape the way we interpret everyday life. I also introduce the CBT downward arrow technique as a way to move beneath an automatic thought and uncover the belief underneath it. Core beliefs can be remarkably persistent, and research has found meaningful associations between early maladaptive schemas, childhood adversity, and later psychological distress—although these relationships are complex and should not be reduced to “your childhood caused everything.” (PubMed) CBT itself has a substantial evidence base across a range of psychological concerns. (PubMed) Free download: I’ve created a worksheet to help you identify your own automatic thoughts, use the downward arrow, and start uncovering the core beliefs underneath them. You can download it here: Core Beliefs  If you are located in Alberta and would like information about therapy through my private practice, you can email me at [email protected]. _____________________________________________________________ A quick disclaimer This podcast and the accompanying worksheet are for education and self-reflection, not therapy, diagnosis, or individualized psychological advice, and listening does not create a psychologist-client relationship. You are responsible for deciding what feels appropriate and safe to explore on your own. If this work brings up significant trauma, overwhelming distress, safety concerns, or experiences that feel difficult to manage independently, consider doing that deeper work with a qualified mental-health professional rather than pushing through it alone. Research mentioned / further reading Bishop, A., Younan, R., Low, J., & Pilkington, P. D. (2022). Early maladaptive schemas and depression in adulthood: A systematic review and meta-analysis. Clinical Psychology & Psychotherapy, 29(1), 111–130. The review included 51 studies and 17,830 participants and found positive associations between all 18 early maladaptive schemas examined and depression, while noting that most of the evidence was cross-sectional. (PubMed) Pilkington, P. D., Bishop, A., & Younan, R. (2021). Adverse childhood experiences and early maladaptive schemas in adulthood: A systematic review and meta-analysis. Clinical Psychology & Psychotherapy, 28(3), 569–584. (PubMed) Hofmann, S. G., Asnaani, A., Vonk, I. J. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427–440. The authors identified 269 meta-analytic studies of CBT and reviewed a representative sample across a broad range of psychological concerns. (PubMed)

How to Actually Change the Way You Think In Part 2 of my CBT series, we move from simply noticing our thoughts to actually doing something with them. We talk about automatic thoughts, cognitive restructuring, cognitive reappraisal, thought records, and how to examine a thought without automatically believing it. I walk through a real-life example of feeling judged by an annoying brother-in-law — because sometimes the thought really is partly true — and explain why CBT is not about pretending everything is wonderful or forcing yourself to “think positive.” Instead, the goal is to ask: What actually happened? What did my brain tell me it meant? What evidence supports that thought? What evidence doesn’t? Is there another explanation? What is a more accurate and useful way of seeing this? We also talk about what happens in the brain during cognitive reappraisal, why changing the meaning we give a situation can influence our emotional response, and research showing that structured CBT strategies such as thought records and behavioural experiments can help shift beliefs, anxiety, and behaviour. If you are located in Alberta, and interested in therapy, reach out to [email protected] Disclaimer This podcast is for educational and informational purposes only. It is not therapy, psychological treatment, diagnosis, or individualized mental-health advice. Listening to this podcast does not create a psychologist-client relationship. If you are struggling with your mental health or need support specific to your situation, consider connecting with a qualified healthcare or mental-health professional. Research mentioned McManus, F., Van Doorn, K., & Yiend, J. (2012). Examining the effects of thought records and behavioral experiments in instigating belief change. Ciharova, M., Furukawa, T. A., Efthimiou, O., et al. (2021). Cognitive restructuring, behavioral activation and cognitive-behavioral therapy in the treatment of adult depression: A network meta-analysis. Buhle, J. T., et al. (2014). Cognitive reappraisal of emotion: A meta-analysis of human neuroimaging studies. Berboth, S., & Morawetz, C. (2021). Amygdala-prefrontal connectivity during emotion regulation: A meta-analysis of psychophysiological interactions.

In this episode of Real Life with Radelle, Radelle Jensen, a registered psychologist, introduces the foundations of Cognitive Behavioural Therapy, or CBT. The way we interpret an event can influence how we feel, how our bodies respond, and what we do next. This does not mean that every thought is true, that difficult experiences are our fault, or that we can simply “think positive” to solve every problem. Instead, CBT helps us notice the stories our minds create and evaluate whether those stories are accurate, helpful, or connected to a real concern. In this episode, Radelle discusses: ● Why the same situation can lead to very different emotional reactions ● How interpretations can influence stress responses and behaviour ● Common cognitive distortions, including mind reading, catastrophizing, all-or-nothing thinking, overgeneralizing, “should” statements, personalization, and emotional reasoning ● Why CBT is not about gaslighting yourself or ignoring genuine problems ● How to distinguish between an unhelpful thinking pattern and an accurate concern ● The importance of noticing automatic thoughts before trying to change them ● How creating space between an event and your response can support greater choice and flexibility __________________________________________ About Radelle Jensen Radelle Jensen is a registered psychologist who provides general psychological education and advice through Real Life with Radelle. Radelle also offers a parenting course called Being a Happy, Connected Parent, designed to help parents build stronger relationships with their children and create more connection in everyday family life. You can learn more about the course here: https://beholdtheconnection.podia.com/being-a-happy-connected-parent ____________________________________________________ Disclaimer The information shared on Real Life with Radelle is for general educational and informational purposes only. It is not a substitute for individualized psychological assessment, diagnosis, treatment, or professional medical advice. Every person and situation is different. The strategies discussed in this episode may not be appropriate for everyone, and listening to this show does not create a psychologist-client relationship with Radelle Jensen. If you are experiencing a mental health crisis, feel that you may be at risk of harming yourself or someone else, or need urgent medical or psychological support, contact your local emergency services or go to the nearest emergency room. If you are in Canada or the United States, you can call or text 988 for immediate crisis support. If you are elsewhere, contact your local crisis line or emergency service. ____________________________________________________ Research: Hofmann, S. G., et al. (2012). The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses. Cognitive Therapy and Research. The review identified 269 meta-analytic studies of CBT and reviewed a representative group of 106 across a broad range of psychological and health-related conditions. (PubMed) Jamieson, J. P., Nock, M. K., & Mendes, W. B. (2012). Mind over matter: Reappraising arousal improves cardiovascular and cognitive responses to stress. Journal of Experimental Psychology: General. Participants who were taught to reinterpret stress arousal showed changes in cardiovascular responding and attention during a stressful task. (PubMed) Buhle, J. T., et al. (2014). Cognitive reappraisal of emotion: A meta-analysis of human neuroimaging studies. Cerebral Cortex. Across 48 neuroimaging studies, cognitive reappraisal consistently recruited cognitive-control regions and modulated amygdala activity. (PubMed) Berboth, S., & Morawetz, C. (2021). Amygdala-prefrontal connectivity during emotion regulation: A meta-analysis. Neuropsychologia. Findings support the involvement of prefrontal-amygdala connectivity during cognitive regulation and reappraisal of emotion. (PubMed) Atlas, L. Y. (2023). How Instructions, Learning, and Expectations Shape Pain and Neurobiological Responses. Annual Review of Neuroscience. Research on expectancy and placebo effects demonstrates that expectations can influence subjective pain through identifiable neural systems. (PubMed) Ren, J., et al. (2025). Activation Likelihood Estimation Meta-Analysis of the Effects of Cognitive Behavioral Therapy on Brain Activation in the Treatment of Depression and Anxiety Disorders. A meta-analysis of 22 studies involving 443 patients found changes in patterns of brain activation following CBT, including regions involved in emotion regulation and cognitive control. (PubMed) Beck Institute for Cognitive Behavior Therapy. The cognitive model describes how our perceptions and spontaneous thoughts about situations influence emotional, behavioural, and physiological reactions; CBT teaches people to identify and evaluate these automatic thoughts rather than assuming they are facts. (Beck Institute)

The one where I explain my absence, how I had to work through some things to be willing to podcast again, listener responsibility, and what to expect moving forward! I also mention that I am currently accepting new clients into my private practice (virtual, and you must be an Alberta resident). You can email me for information: [email protected]

It is tough times. This podcast is full of suggestions on how we can lift where we stand to better our life and the lives of those around you.

The one where we parent like grandparents! We can learn a lot from the energy and lack of judgement that good and loving grandparents use. (Of course, I am speaking about my grandparents, and other grandparents who are good, kind, patient and loving). No wonder people love being grandparents and wish they could have skipped right to that part, they are not so concerned and panicked over the outcome. They have the wisdom to know that everyone has a journey. I am taking a look at what mindset grandparents have and how we can infuse some of that vibe (I say vibe WAY too much in this episode) into our parenting now. I hope some of this podcast helps you today! The parenting course that will change your life. This course meets you where you are & scoops you and your children up with so much love. GET IT HERE: https://beholdtheconnection.podia.com

Grab my FREE happy music list here: https://beholdtheconnection.podia.com/courses/free-music-happy-list This episode teaches the signs of burnout and what we can do to turn the ship around! Grab my awesome and helpful parenting course here! https://beholdtheconnection.podia.com/connectedparenting

Tantrums! They stress parents out! I have good news! They are normal! Learn more about my life-changing, self-paced parenting course HERE!

A few weeks ago I was criticized for taking a 24-hour break to myself at a hotel. So this time I took a 48-hour break. Please, women, support yourself in the ways that you need to. Our society is not set up well to support its women and moms. Only YOU know what you need as a mother. Take breaks BEFORE you crumble if possible. THIS is self-care. I find it so awful how AFTER we hear about a heartbreaking situation of a mom's suffering, we all say "we wish we knew." And yet, when that same mom is trying to take a break or get help, she is likely and often shamed. It was so interesting to me to watch women’s discomfort with me taking time for myself. What does that tell us? Typically that type of reaction means women want this for themselves.  I refuse to just survive in my life, I want to thrive.  When I am burning out, it is a sign of unmet needs. I really don’t need to worry too much about how it happened or where to place blame, rather, I choose to take action. I am really honest with myself. I see myself getting more tired, snippy, and overall lacking a desire to be in my own life. These are messages to me that I am struggling. I am not interested in hanging by a thread and then lashing out. I am interested in being mature and being in charge of how I show up in the world. My parenting course can be found at: https://beholdtheconnection.podia.com/

Let’s discuss the moody kid who brings up for us all kind of feelings of disrespect or overwhelm or despair: Repeat after me this mantra:  this child’s mood is not mine to solve. While connection is the goal, NO relationship is connected at all times. How would that be possible when we are human beings with moods and hormones and stress?  Relationships have an ebb and flow - that’s is real life chock-full of real emotion. We can both hold the goal AND hold space for our (& our child’s) struggle. In moments of struggle where you can’t get to compassion or connection - go neutral.  Honestly, sometimes your child just needs their mood & to work through it and you can simply go and get on with your day. We forget that kids have moods and hard days like we do! Ideally, you show some compassion:  Theirs are theirs to learn from and experience.  We need to worry less about changing their mood and more about helping them navigate it and allowing their feelings!  Stay in the row boat and out of the muddy pond (see -my parenting course!). Remember-two people stuck in a muddy pond is not useful.  Go neutral. MORE OF THIS type of help in my parenting course:  https://beholdtheconnection.podia.com/ https://beholdtheconnection.podia.com/ https://beholdtheconnection.podia.com/

It is so easy to be stuck right now. I get it! I am feeling it so much. I also wanted to share with you about pain. Clean pain and dirty pain. The cleansing waterfall of pain that we need and want to go through, VS the muddy pond of pain that we cause ourselves by getting "stuck" in our feelings. One is cleansing and healing, one is a pit of misery and stuckness. I hope this episode helps move you into the healing and cleansing pain again if you have been feeling stuck in the misery of the muddy pond as I have been. As always, here is a link to my LIFE changing parenting course! I promise it will change so much for you. I have offered a monthly payment plan to help make it accessible. I hope that you will buy it and allow me to be the voice in your ear during these trying times: https://beholdtheconnection.podia.com/

Get help as a parent! The parenting course the world has been aching for! This course is where children's brain science meets compassion and connection, with real-life tips and tricks! This course will change your life for the 18 years you raise your children and beyond.If you like what you heard here, you can get my entire LIFE-CHANGING parenting course HERE  https://beholdtheconnection.podia.com/being-a-happy-connected-parent  with a 12-month payment plan to make it more accessible!!! I understand how it can feel to want and need help with your parenting. There is NO course like this out there. It's NO fluff and real, life-changing help! What if it was possible to LOVE the journey of raising your kids?  To have knowledge of their brains and development on your side!  What if you could be the parent that you know you are deep down, on a daily basis? What if all that is lacking is some learning from an awesome course?  https://beholdtheconnection.podia.com/being-a-happy-connected-parent    Get help today!

Building emotional skills in our kids will make them more brave, resilient and able to cope! However, many of us were not taught or modelled these skills of emotional intelligence and so, we can find ourselves really in the trenches while we parent. Now, this is why I have a parenting course, which, over a year works out to just cents a day! Get it HERE:https://beholdtheconnection.podia.com/ THIS podcast episode also TEACHES you how to be with your child in their emotion. You will learn how your voice can sound. What words to use. How to name it to tame it. What happens if you label their emotion incorrectly. Why leading with the naming of the emotion and empathy HELPS your child gain emotional intelligence. HOW they can ACTUALLY feel the emotion. Not fluff, but rather HOW I teach my kids where and how to find the feeling in their body. This is one not to miss! Go listen now and as always, SCREENSHOT and share for others to find it!

What if WE can change our whole experience in life by being the person who brings the love. How much "control" would that give us? How could we influence a room, a family, a community for the better? Even if it ONLY changed how WE experience our own life and experiences, wouldn't that be amazing? To be the person who brings "the love" to a situation? Maybe it's what the world needs. We have enough people maybe who are being divisive and contentious, maybe we need a few more people who are bringing the love.  The FREE printable that I was talking about on this episode is HERE: https://app.podia.com/products/behold-24-days-of-giving grab it, download it and save it! Enjoy! #bringthelove