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Mental Health: Hope and Recovery Episode Title: How Helen and Valerie (Mostly) Outsmart Negativity Episode 63 | Duration 47:45 Hosts: Helen Sneed & Valerie Milburn EPISODE OVERVIEW On the brink of the new year, Valerie and Helen do a deep search into the reasons why new year’s resolutions so often end in failure and negativity. From their exploration, the ways to outsmart negativity and to pursue something better with a positive outcome become clear and doable. They discover that the strongest course for outsmarting negativity is to replace resolutions with goals. As they bring their insights and examples to the table, the path forward with strategic goal-setting becomes clear.  The objective of the episode is to educate and equip the listener with a large body of information that informs and inspires the creation of a manageable path to achieving a heartfelt goal. Included are strategies, skills, methods, and examples from their own lived experiences. Particular focus is on the mechanics of goal-setting: how to build and sustain a feasible plan with manageable steps. How to overcome procrastination, self-doubt, and setbacks. Mindfulness, acceptance, flexibility, and relationships are critical building blocks to outwitting the negativity and doubt that can stop all forward action. For our hosts, the single greatest way to outsmart negativity is to develop a brain that can create optimistic thoughts, nurture the positive, and develop new techniques to dismiss negative expectation. WHAT YOU’LL LEARN ·      Why resolutions often fail and goals often lead to real progress  ·      How SMART goals can be a conduit to commitment and success ·      How skills such as mindfulness and acceptance keep you on track and engaged in the positive ·      How to navigate setbacks without abandoning your goals or the capacity to fight negativity TOOLS AND TAKEAWAYS ·      Resolutions vs. Goals:  Resolutions are strict decisions without structure; goals require action, planning, and flexibility ·      SMART Goals provide a framework for effective goal setting with the following criteria. The goal should be: o   Specific  o   Measurable o   Achievable  o   Relevant  o   Time-bound  ·      Dialectical Behavior Therapy: DBT provides a wide range of goal-seeking skills ·      Mindfulness and Acceptance: They offer many options and activities for overcoming negativity and the positive pursuit of goals. ·      Relationships: Support through individuals and community provides accountability, encouragement, and improved self-image. MEMORABLE QUOTES “Big ambition without an achievable plan is a setup for failure.” – Helen “Acceptance is not endorsement—it’s simply recognizing reality as it is.” –Valerie “Goals bring values from theory into practice.” – Helen RESOUCES AND LINKS MENTIONED Mental Health: Hope and Recovery Podcast, Episode 9: Goal Setting: A Necessity for Recovery https://mentalhealthhopeandrecovery.com/episode/goal-setting-a-necessity-for-recovery Mindfulness exercise adapted from https://MindfulnessExercises.com Website: https://MentalHealthHopeAndRecovery.com CONNECT WITH US Website: https://MentalHealthHopeAndRecovery.com Listen on Apple Podcasts, Spotify, and all major platforms RELATED EPISODES Mental Health: Hope and Recovery Podcast, Episode 9: Goal Setting: A Necessity for Recovery https://mentalhealthhopeandrecovery.com/episode/goal-setting-a-necessity-for-recovery Mental Health: Hope and Recovery Podcast, Episode 60: Dialectical Behavior Therapy—The Journey from Pain to Purpose https://mentalhealthhopeandrecovery.com/episode/dialectical-behavior-therapy-the-journey-from-pain-to-purpose  DISCLAIMER This podcast is for informational purposes only and does not provide medical advice. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any health-related questions. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this in-depth and hope-filled episode of Mental Health: Hope and Recovery, hosts Helen Sneed and Valerie Milburn welcome DBT expert Penny Kruger, LCSW-S, for a powerful conversation about Dialectical Behavior Therapy and why it continues to change lives. Building on their previous DBT episode, Helen and Valerie explore how DBT works in real-world clinical settings, why it is more than just a therapy model, and how it provides practical, life-saving skills for people struggling with intense emotions, impulsive behaviors, and chronic despair. With over 30 years of clinical experience, Penny shares her knowledge and insight on DBT treatment, why validation and transparency matter, and how people can stay engaged in treatment even when they feel demoralized or ready to quit. The episode closes with a guided mindfulness and opposite action exercise led by Valerie. WHAT YOU’LL LEARN What Dialectical Behavior Therapy (DBT) is and why it works The core goals of DBT: balancing acceptance and change How DBT helps manage emotional dysregulation and impulsive behaviors What “life worth living” means in DBT Why DBT skills are action-oriented and practical Why validation and transparency are central to healing How DBT fosters long-term hope and recovery Find us on Facebook RESOURCES AND LINKS Crisis Support:  Call or text 988 (U.S.) for immediate mental health help or dial 911. Building a Life Worth Living by Marsha Linehan Available at  https://mentalhealthhopeandrecovery.com Listen/Subscribe: Apple Podcasts | Spotify | Audible Find Helen and Valerie here : Mental Health Hope and Recovery Learn more about your ad choices. Visit megaphone.fm/adchoices

In this special solo episode, Valerie shares her favorite mindfulness exercises from the past year—practices that support calm, clarity, and emotional balance in recovery. She explores what mindfulness truly is, how to build a simple and successful meditation habit, and four guided exercises drawn from listener-favorite episodes of 2025. You’ll learn how to: Personalize your meditation practice Use breath + intentional words to shift your mindset “Raise your sail” by reconnecting with inner strengths Accept thoughts without judgment using mindfulness Combine DBT reality-checking with present-moment grounding Find Valerie and Helen at https://mentalhealthhopeandrecovery.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Mental Health: Hope and Recovery Episode Title: Dialectical Behavior Therapy – The Journey from Pain to Purpose Episode 60 | Duration 45:00 Episode Date: November 26, 2025 Hosts: Helen Sneed and Valerie Milburn EPISODE OVERVIEW Named one of the top 100 scientific inventions, Dialectical Behavior Therapy has successfully guided and supported into recovery hundreds of thousands battling mental illness.  DBT teaches an entire system of dealing with psychiatric disorders and building a life worth living. One of its most effective components is the development of scores of powerful skills to be used daily to overcome the onslaught of uncontrollable emotional dysregulation. Its methods are behavior-oriented and emphasize taking action. Helen and Valerie also share personal stories as they explore how DBT has shaped their own recovery journeys—and why its principles continue to offer hope to millions around the world. WHAT YOU’LL LEARN The history and development of DBT by Marsha Linehan The four core components of DBT, with real-life examples How DBT supports recovery from severe mental illness Ways to apply DBT skills to everyday challenges Personal stories of resilience and transformation from Helen and Valerie MEMORABLE QUOTES “DBT is not just a treatment; it’s a way of life that can transform how we relate to ourselves and others.” — Helen “To get better, we must accept where we are and also strive for change. That’s the essence of dialectics.” — Valerie TOOLS AND TAKEAWAYS Mindfulness: Skills for grounding and staying present Distress Tolerance: Techniques for getting through crisis moments safely Emotion Regulation: Strategies to manage overwhelming feelings Interpersonal Effectiveness: Skills for improving communication and relationships RESOURCES AND LINKS Building a Life Worth Living by Marsha Linehan DBT Skills Training Manual, Revised Edition by Marsha Linehan Building a Life Worth Living by Marsha Linehan DBT Explained by Suzette Bray The Dialectical Behavior Therapy Skills Workbook by Martha McKay, Jeffrey C. Wood, Jeffey Brantley The DBT Workbook for Alcohol and Drug Addiction by Laura Petracek The Radically Open DBT Workbook for Eating Disorders by Karyn D. Hall, Elllen Astrachan-Fletcher Website: mentalhealthhopeandrecovery.com Listen on: Apple Podcasts | Spotify | Audible | Pandora Transcript: Available at mentalhealthhopeandrecovery.com Crisis Support: Call or text 988 (U.S.) for immediate help CONNECT WITH US Website: https://mentalhealthhopeandrecovery.com Listen/Subscribe: Apple Podcasts | Spotify | Audible Join the Conversation: How has DBT impacted your life or recovery journey? Share your stories with Helen and Valerie at https://mentalhealthhopeandrecovery.com DISCLAIMER This podcast is for educational and inspirational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. The hosts are not licensed mental health professionals. They are your peers. If you are in crisis, please call or text 988 (U.S.) or contact your local emergency services. EPISODE TIMESTAMPS 00:00 — Intro / Welcome 1:20 — What Is DBT? 3:15 — Marsha Linehan and the Creation of DBT 5:00 — The Core Dialectic: Acceptance + Change 7:00 — Linehan’s Public Disclosure & DBT Structure 8:50 — CBT vs DBT Comparison 10:00 — Goals of CBT vs Goals of DBT 11:30 — Introduction to DBT Skill Areas 12:15 — Overview of the Four DBT Skills Modules 15:00 — Interpersonal Effectiveness 18:50 — Distress Tolerance Overview 20:00 — Radical Acceptance & When to Use Distress Tolerance 22:10 — DBT for People Without Mental Illness 23:15 — Valerie’s Two Lifelong DBT Skills 26:45 — Helen’s Story: DBT Became the Lifeline 32:30 — How DBT Helped Helen Save Her Own Life 36:30 — Closing Reflections 39:00 — Mindfulness Exercise   Learn more about your ad choices. Visit megaphone.fm/adchoices

In this enlightening episode of Mental Health: Hope and Recovery, Helen Sneed and Valerie Milburn delve into the transformative practice of mindfulness and its profound impact on mental health. Mindfulness can effectively combat anxiety, depression and many other psychological conditions. Both hosts recount personal stories that highlight the challenges they faced in grasping the essence of mindfulness. They share advice from experts that breaks down the concept into practical exercises that listeners can incorporate into their daily lives.  The episode culminates in a heartwarming mindfulness exercise guiding listeners to connect with their humanity, and foster compassion for themselves and others. Join Helen and Valerie as they explore the power of mindfulness and encourage you to embrace the present moment in your own journey toward recovery. What You’ll Learn How mindfulness supports mental health and long-term recovery The science behind mindfulness and its profound impact on mental health Easy ways to integrate mindfulness into everyday living–from mindful breathing and eating to simply noticing the world around us A deeper understanding of mindfulness as a tool for mental clarity, emotional regulation, and compassion Memorable Quotes “Mindfulness is a practice, not a performance to be perfected.” — Helen  “The most important thing to know about meditation is this – TRY IT! You cannot do it wrong.” — Valerie “The present moment is where peace begins—and where healing truly happens.” — Helen  Tools & Takeaways Mindfulness is simply being aware of the present moment without judgment. Regular mindfulness practice reduces stress, improves concentration, and increases emotional resilience. Simple mindfulness exercises can be integrated into daily routines to foster a sense of calm and connection. Resources & Links Mentioned National Institute of Mental Health: https://www.nimh.nih.gov  National Institute of Mental Health Research Study on Mindfulness and Mental Health: https://pmc.ncbi.nlm.nih.gov/articles/PMC3679190/ Book: The Book of Joy, Lasting Happiness in a Changing World by His Holiness the Dalai Lama and Archbishop Desmond Tutu, with Douglas Abrams Website: mentalhealthhopeandrecovery.com Listen on: Apple Podcasts | Spotify | Audible | Pandora  Transcript: Available at mentalhealthhopeandrecovery.com Related Episodes Goal Setting: A Necessity for Recovery https://mentalhealthhopeandrecovery.com/episode/goal-setting-a-necessity-for-recovery Mindfulness Exercises Favorites https://mentalhealthhopeandrecovery.com/episode/mindfulness-exercise-favoriteshttps://mentalhealthhopeandrecovery.com/episode/2024-mindfulness-favorites https://mentalhealthhopeandrecovery.com/episode/valeries-mindfulness-favorites-of-2023 Join the Conversation How has mindfulness helped your mental health journey? Share your story or favorite mindfulness practice with Helen and Valerie through mentalhealthhopeandrecovery.com.  Disclaimer This podcast is for educational and inspirational purposes only and should not replace professional medical advice or therapy. The hosts are not licensed mental health professionals. If you are in crisis, please call or text 988 (U.S.) or reach out to your local emergency services. Learn more about your ad choices. Visit megaphone.fm/adchoices

    Anxiety disorder is the most prevalent mental illness in the U.S. and worldwide. Twenty percent of Americans, 40 million people, suffer from an anxiety disorder. The disorder can have a devastating impact on society and the individual, and can be particularly damaging to the human brain. Experts caution that an anxiety disorder requires treatment for the person to recover. The good news is that this episode highlights effective, proven treatment such as psychotherapy, Cognitive Behavioral Therapy, and medication, along with cutting-edge treatment methods. With the current and developing treatment methods, there is cause for optimism and hope in overcoming anxiety disorder today. Valerie and Helen both battle anxiety disorder, and they are well-versed in the symptoms and severity of the illness. Join them as they share what they have learned. Find Valerie and Helen at https://mentalhealthhopeandrecovery.com Shownotes: Attacking Anxiety Episode #58Release Date: September 29th, 2025   What This Episode Covers  ·      Helen and Valerie explore lived experience, causes and symptoms, coping skills, and research in the area of anxiety disorders. Key Takeaways & Tools · Anxiety disorder is the most prevalent mental illness in the U.S. and worldwide.  · The disorder can have a devastating impact on society and the individual, and can be particularly damaging to the human brain. · The good news is that with the current and developing treatment methods, there is cause for optimism and hope in overcoming anxiety disorder today. · There are a vast number of practical coping skills for anxiety disorder, including mindfulness, diaphragmatic breathing, journaling, therapy, dialectical and cognitive behavior skills, checking for the actual truth of a situation, exercise, and proper sleep.   Resources & Links Mentioned · National Alliance on Mental Illness (NAMI): https://nami.org · Crisis Lifeline (U.S.): Dial 988 for immediate support Related Episodes https://mentalhealthhopeandrecovery.com/episode/goal-setting-a-necessity-for-recovery https://mentalhealthhopeandrecovery.com/episode/mindfulness-exercise-favorites   How to Connect with Mental Health: Hope and Recovery · Apple Podcasts | Spotify | Audible · Follow on Facebook and LinkedIn · Share your story or suggest a topic: mentalhealthhopeandrecovery.com Disclaimer The content in this episode is for educational / informational purposes only. The hosts are not licensed mental health professionals. If you are in crisis or believe you may harm yourself or others, please seek immediate help from qualified professionals. Inspiring Quote from This Episode · “Nothing diminishes anxiety faster than action.” Walter Anderson · “The greatest weapon against stress is our ability to choose one thought over another.”  William James   Learn more about your ad choices. Visit megaphone.fm/adchoices

What does a skilled therapist with an exceptional background think of therapy and how to effectively treat people battling mental illnesses? From advice on how to choose the right therapist to attachment issues to Ketamine treatment in conjunction with psychotherapy, Samantha Potthoff delivers priceless information and insights gained though her extensive practice in the field of mental health. Her clarity and vision provide an up-close examination of the challenges and rewards of a therapist’s work. In addition, her uplifting hope for those fighting today for mental health is based on years of professional experience.  This unforgettable episode offers dozens of valuable tips and inspiring words for people who are enmeshed in the often long and arduous journey towards a life in recovery. Find Valerie and Helen at www.mentalhealthhopeandrecovery.com Samantha Potthoff’s website http://www.therapycollectiveca.com/ As referenced in this episode: Dr. Diane Poole Heller Attachment Styles Quiz Learn more about your ad choices. Visit megaphone.fm/adchoices

Bipolar disorder is one of the toughest of all mental illnesses. Personal stories about the complexity and severity of bipolar symptoms and behaviors represent great challenges for those fighting for recovery, their friends, family, and many professionals in the psychiatric field. Firsthand accounts provide invaluable information and inspiration when an individual recounts battles and triumphs over bipolar disorder. In this episode, Helen and Valerie interview Patricia Wentzel, a writer and mental health advocate, whose long journey with bipolar disorder ultimately led to a life in recovery—but not before a fierce and powerful struggle lasting many decades. Patricia’s amazing story, her strength and determination in the face of this powerful disorder, will educate and inspire listeners everywhere. Find Valerie and Helen at mentalhealthhopeandrecovery.com Learn more about your ad choices. Visit megaphone.fm/adchoices

The subject of happiness is a new area of research and study in the mental health field. In a complete reversal of psychiatric tradition, the emphasis and exploration are not about what makes you weak and sick, but rather, what makes you healthy and happy. In this episode, Valerie and Helen confront this gargantuan subject: happiness and mental health. And they approach it from a new perspective. They examine how happiness fosters healing within the mental and physical well-being of an individual. Also explored is how happiness affects the brain, biochemistry, nervous system, and physiological health. Given the fact that happiness can be the most elusive emotion, the episode offers tips and advice from the experts. Don’t miss the chance to learn more about happiness, including yours.  Find Valerie and Helen at https://www.mentalhealthhopeandrecovery.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Setbacks are commonplace in most lives, but for individuals with mental health issues, they can be devastating or even lethal. Helen and Valerie are well-versed in setbacks throughout their long journeys to their lives in recovery today. This episode’s remarkable guest, Phoenix Wang, speaks with great candor and eloquence about their lifelong struggle with borderline personality disorder and chronic suicidal ideation. A nationally recognized advocate, writer/filmmaker, mentor, and now podcaster, Phoenix offers intimate and profound revelations about their own experiences, insights and setbacks, from the past up to this very minute. As always, Valerie will wrap up with a mindfulness exercise. This is a riveting, brilliant episode, not to be missed by anyone who is involved with mental health challenges. Find Valerie and Helen at https://www.mentalhealthhopeandrecovery.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Throughout a decade of making presentations, Helen and Valerie are often asked, “What can I do when my family member with mental health issues refuses treatment?” A tough situation and difficult to answer until they discovered “When a Family Member Refuses Mental Health Treatment.” They explore this groundbreaking book with co-author Gary Mitchell, a seasoned clinician, researcher and innovator in the mental health field. One of the basic premises is to shift focus from the member who is treat-resistant to the other family members who are seeking help with their own needs. To deal with their issues that can be improved upon, rather than accommodating and enabling their recalcitrant loved one. The end result can create a healthy, productive, healing environment for the entire family. Find Valerie and Helen at https://www.mentalhealthhopeandrecovery.co When a Loved One Won't Seek Mental Health Treatment by C. Alec Pollard, PhD; Melanie VanDyke, PhD; Gary Mitchell, LCSW; Heidi J. Pollard, RN, MSM; and Gloria Steketee, PhD Learn more about your ad choices. Visit megaphone.fm/adchoices

The significance and complexities of the family’s role during a loved one’s psychiatric crisis led Valerie and Helen to devote a five-episode series to the topic. This fifth and final episode of the series is filled with invaluable professional advice with guest Lisa Powell-Watts, a seasoned psychotherapist of 40 years.  Please visit the first four episodes of this series for an in-depth exploration of the many challenges and numerous roles in a family where a member has mental health issues. Discover the perspectives of Valerie’s spouse and sister, of caregivers and parents, and of a peer as she shares her own journey with a mental health condition within her family. Find Valerie and Helen at https://www.mentalhealthhopeandrecovery.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Family members’ responses to and support of their loved one who lives with a mental health condition often includes a steep learning curve, uncertainty, misunderstanding, and yes, much love. Each family also has its own journey.  In this episode, we hear from Rebecca as she shares her story of how her family has navigated her mental health struggles and now her life in recovery.  Rebecca offers us her personal recovery toolbox, examples of family education, and much more as her courage and resilience shines throughout the interview.  Please join us as we continue our series, The Family Dynamics of a Psychiatric Crisis—Part Four: The Peer Perspective. Find Valerie and Helen at https://mentalhealthhopeandrecovery.com Learn more about your ad choices. Visit megaphone.fm/adchoices

In Part 3 of their in-depth series on the impact of a psychiatric crisis on the family, the topic is the parents’ perspectives and stories of the intricate roles of a parent when dealing with a child with mental health issues. Two guest parents speak with unflinching candor and deep personal knowledge about their family experiences. Over many years, their challenges have evolved into rich insights relayed with unflinching candor and deep wisdom. The delicate relationships with their child and themselves resulted in hard won advancements through the communications, skills, self-knowledge, and changes needed to support a child into recovery. Please join Helen and Valerie for this landmark episode—their 50th episode of Mental Health: Hope and Recovery! Find Helen and Valerie at https://www.mentalhealthhopeandrecovery.com Learn more about your ad choices. Visit megaphone.fm/adchoices

With the holidays all around, this episode is an annual tradition for Helen and Valerie. For some of us, this time of year is emotionally charged due to the pressures and expectations of the holidays. Individuals can become stressed out, depressed, anxious, exhausted. For others, the joys of the season also can create the need for emotional downtime. Valerie and Helen offer a perfect gift for anyone overwhelmed by the intensity generated during this time: a full episode of mindfulness exercises from the past year. Regardless of holiday feelings, they hope their audiences will use the healing gift of mindfulness, and will accept their best wishes for all listeners and their loved ones to have a safe, healthy new year. Find Valerie and Helen at https://mentalhealthhopeandrecovery.com Learn more about your ad choices. Visit megaphone.fm/adchoices