Wisconsin Wellness

53 | Aging with a Sharp Mind: What Neuropsychology Teaches Us

In this eye-opening conversation, Laurie Groh is joined by Shoreside Therapies’ Victoria Hagan to explore how small daily choices can make a big impact on our brain health. From forgetting why you walked into a room to boosting memory and clarity as you age, this episode breaks down the science and gives you actionable tools. Learn about the five key pillars of cognitive wellness—nutrition, exercise, sleep, social engagement, and stress reduction—and how these changes can reduce your risk of dementia by up to 40%! Plus, Victoria shares insights from the fascinating Nun Study and leads us through a calming box-breathing practice.Why You Should Listen:Understand the difference between normal aging, mild cognitive impairment, and dementiaGet inspired by stories of super-agers and nuns who showed no memory declineWalk away with easy-to-implement daily habits to protect your brainBook a free 15-minute consult with Victoria Hagan:📞 Meet Victoria at Shoreside Therapies

52 | Re-release: Beyond the Five Stages of Grief with Julianne Manske Rollefson

No waitlists. No jumping through hoops. Just real therapy, when you need it. Explore our services and meet your match today. Visit Shoreside Therapies.or set up a free consult today!⁠⁠https://shoreside.mytheranest.com/appointments/new⁠Join our community!⁠WWP Newsletter⁠⁠⁠ ⁠⁠⁠⁠⁠Join our WWP Facebook group⁠⁠⁠⁠ This podcast explores the significance of grief education and the Grief Mentor Method with guest Julianne Manske Rollefson, a grief educator and podcast host. Listen as Laurie and Julianne discuss the universal experience of grief, the necessity of acknowledging and processing it in various life changes, and the role of rituals in coping with losses like death, divorce, or job loss. Rollefson introduces a holistic approach to grieving, emphasizing mindfulness, energy management, nourishment, outdoor activities, and the importance of incorporating rituals and rest in navigating grief.TakeawaysGrief is inherent in change and is experienced by everyone at some point in life.There is a lack of education and support around grief in the workplace and society.The five stages of grief model is limited and does not capture the complexity of grief.Acknowledging and understanding grief is essential for providing effective support.Continuing bonds with loved ones who have passed can be a helpful way to navigate grief. Continuing bonds in grief allow for a healthy and ongoing relationship with the deceased in a different way.The Grief Mentor Method, which stands for mindfulness, energy, nourishment, translation, outside, and ritual/rest, provides a comprehensive framework for navigating the grief process.Grief is a complex and multifaceted experience that involves holding multiple emotions simultaneously.Rituals and rest are important components of the grief process, allowing for the integration and honoring of the loss.Grief can be experienced in various contexts, including death, divorce, and job loss, and finding ways to acknowledge and mark these losses is essential.Chapters00:00 Introduction and Background02:58 The Impact of Grief and Loss06:01 The Need for Grief Education in the Workplace11:30 Exploring the Limitations of the Five Stages of Grief20:14 Continuing Bonds: Honoring Loved Ones in Grief21:51 Introduction to Continuing Bonds in Grief30:23 The Grief Mentor Method: Mindfulness, Energy, Nourishment, Translation, Outside, and Ritual/Rest37:09 The Complexity of Grief: Holding Multiple Emotions38:14 Integrating and Honoring the Loss: Rituals and Rest39:06 Grief in Different Contexts: Death, Divorce, and Job LossJulianne Manske RollefsonTo learn more about Julianne and her work, visit shoresidetherapies.com, or follow her on Instagram at ⁠@juliannerollefson⁠.⁠Grief Group At Shoreside Therapies⁠Shoreside Therapies:Book a⁠⁠⁠⁠⁠⁠⁠free 15-minute consultation⁠⁠⁠⁠⁠⁠⁠ online and get into therapy within a week!

51 | The Power of CBT: Stop the Spiral & Shift Your Thoughts

Set up a free 15-minute consult today!  Now offering video counseling.  Click the link to set up a time that works for you.⁠https://shoreside.mytheranest.com/appointments/new⁠🎯 Why You Should Listen:Are your thoughts running the show? In this episode, Laurie Groh breaks down how Cognitive Behavioral Therapy (CBT) helps you identify thought traps, challenge spirals, and reframe your inner dialogue. If you struggle with overthinking, labeling, or feeling like your emotions run your life—this one’s for you.💡 Key Takeaways:You’re not your thoughts. You’re the listener, not the narrator.Thought traps like catastrophizing and labeling create intense emotions with no solutions.A grounding or breathing exercise can shift your state in just 2 minutes.Reframing is about honesty, not toxic positivity.Naming a feeling reduces its intensity—“name it to tame it.”CBT works best with daily, consistent practice.Your brain can change—hello, neuroplasticity!🔧 What You’ll Learn:How to identify common cognitive distortionsA step-by-step framework to reframe thoughtsHow to stop the text spiral of doomThe one-word change that makes “should” statements less dreadfulA grounding practice to use mid-spiralWhy labeling is not helpful (unless it’s lovingly calling yourself a nerd)📥 Free Resource:⁠Download the 5-Minute Reset Rituals⁠ – A collection of grounding tools and mindset shifts to support your mental wellness.📣 Join the Conversation:Have a thought trap you want to reframe? Tag @WisconsinWellnessPodcast on IG or DM Laurie with your biggest aha from the episode!Episode Sponsors and links:⁠⁠Headspace⁠⁠ Stress and anxiety are common challenges in today's fast-paced world, and Headspace is there to help. This mindfulness and meditation app provides effective techniques to manage stress, promoting mental well-being.⁠⁠Blinkist⁠⁠: Learning something new daily is a fantastic practice, especially when combating nerves before a presentation. Blinkist, an app I personally use, offers insightful summaries of various resources. Listening to the summaries of some of my resources helps make me feel more secure in what I am presenting. It helps with my tendency to over-prepare.

50 | Boundary Basics: How to Overcome Guilt and Maintain Your Boundaries Pt. 2

You know what healthy boundaries look like, but how do you actually set them? Part one of our Boundaries Workshop was all about awareness, but this episode will help you take action.Laurie further explores why boundary-setting can feel so difficult and how we can avoid the exhaustion, resentment, and overwhelm that builds when boundaries aren't honored — by you or others. You'll walk away with tools and strategies to overcome the guilt of saying "no," shift your mindset, and manage your emotions as you practice boundary work.Tune in to walk through our Healthy Boundaries Checklist and get quick tips for maintaining healthy boundaries!Topics discussed in this episode:Introduction (00:00)Healthy boundaries checklist (01:24)Strategies to shift your mindset around boundaries (03:29)Reframing boundary statements (06:45)How to deal with the guilt of boundaries (08:55)Tips for maintaining boundaries (11:55)Shoreside Therapies⁠⁠⁠⁠⁠⁠⁠⁠https://shoresidetherapies.com/⁠⁠⁠⁠⁠⁠⁠⁠Shoreside Therapies offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth.Headspace⁠⁠⁠⁠⁠⁠⁠⁠https://headspace.pxf.io/oqGZBo⁠⁠⁠⁠⁠⁠⁠⁠Headspace is a leading app for mindfulness and meditation, offering guided sessions, sleep aids, and stress-reducing techniques. Designed to fit seamlessly into your daily routine, Headspace empowers you to find calm, focus, and balance in today’s fast-paced world.Wisconsin Wellness Podcast⁠⁠⁠⁠⁠⁠⁠⁠https://wisconsinwellnesspodcast.com/⁠Episode Sponsors and links:⁠Headspace⁠ Stress and anxiety are common challenges in today's fast-paced world, and Headspace is there to help. This mindfulness and meditation app provides effective techniques to manage stress, promoting mental well-being.⁠Blinkist⁠: Learning something new daily is a fantastic practice, especially when combating nerves before a presentation. Blinkist, an app I personally use, offers insightful summaries of various resources. Listening to the summaries of some of my resources helps make me feel more secure in what I am presenting. It helps with my tendency to over-prepare.

49 | Boundary Basics: Signs You Need Stronger Boundaries Pt. 1

Does saying no feel impossible? Are you constantly overwhelmed by everyone's demands? Afraid to disappoint others? These are signs of poor boundaries.Listen to this live workshop as we explore why boundaries are so much more than just saying “no” — with real-life examples and insights to help you understand what healthy boundaries really look like.We dive into the difference between automatic and conscious boundaries, when boundaries should be flexible, and the reasons why so many people struggle to set the right boundaries. You’ll learn how to spot the signs of poor boundaries in your own life and start making a change!Topics discussed in this episode:Introduction (00:00)Internal boundaries exercise (01:48)Two types of emotional boundaries (04:12)The challenges of automatic boundaries (08:59)Why boundaries vary by relationship (10:10)Benefits of boundary setting (12:08)Signs you have poor boundaries (22:11)Why people struggle with boundaries (24:15)Rigid boundaries: signs and causes (30:14)Shoreside Therapies⁠⁠⁠⁠⁠⁠⁠https://shoresidetherapies.com/⁠⁠⁠⁠⁠⁠⁠Shoreside Therapies offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth.Headspace⁠⁠⁠⁠⁠⁠⁠https://headspace.pxf.io/oqGZBo⁠⁠⁠⁠⁠⁠⁠Headspace is a leading app for mindfulness and meditation, offering guided sessions, sleep aids, and stress-reducing techniques. Designed to fit seamlessly into your daily routine, Headspace empowers you to find calm, focus, and balance in today’s fast-paced world.Wisconsin Wellness Podcast⁠⁠⁠⁠⁠⁠⁠https://wisconsinwellnesspodcast.com/⁠

48 | Boys Don’t Cry: How to Unlearn Emotional Suppression and Find Connection w/ Jason Lange NEW

We grew up hearing "boys don't cry," but more men are choosing emotional connection — and it’s changing everything. In this episode, men’s group facilitator Jason Lange explains how these spaces help men unlearn emotional suppression and give themselves permission to be vulnerable and simply feel.We explore how our culture has shaped men's emotional experience, the impact emotional detachment has on the body and relationships, and what healthy masculinity actually looks like. Join us to learn how men are finding healing through presence, connection, and support!Topics discussed in this episode:Introduction (00:00)Jason’s transformative men’s group experience (02:49)Rites of passage and models of masculinity (05:35)Grief and anger as paths to healthy emotional expression (09:18)The physical effects of emotional disconnection (11:50)What brings men to finally seek support (13:08)The mind-body connection in emotional growth (16:38)How vulnerability shifts relationship dynamics (20:12)What to expect from in-person and virtual men’s groups (26:53)Finding true connection in friendships (28:29)The benefits of joining a men’s group (31:15)Explore more about men's groups and Jason's work at EvolutionaryMen!https://evolutionary.men/Shoreside Therapies⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://shoresidetherapies.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Shoreside Therapies offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth.Headspace⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://headspace.pxf.io/oqGZBo⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Headspace is a leading app for mindfulness and meditation, offering guided sessions, sleep aids, and stress-reducing techniques. Designed to fit seamlessly into your daily routine, Headspace empowers you to find calm, focus, and balance in today’s fast-paced world.Wisconsin Wellness Podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://wisconsinwellnesspodcast.com/⁠

47 | Navigating Wellness with Annie Delre: Building Confidence and Setting Boundaries

Your poor time management might really be a boundary issue in disguise. In this episode, we dive into all things boundaries with health and wellness coach Annie Delre. From saying “no” at work to reducing screen time at home, Annie shares practical strategies to help you reclaim your time and find relief from burnout and digital overwhelm.You’ll learn how to stop wasting time on your devices, increase productivity, and build the confidence to set boundaries — even when it feels uncomfortable. Tune in for easy tips you can put into action right away!Topics discussed in this episode:Introduction (00:00)How Annie became a health and wellness coach (01:31)Differences between therapy and coaching (05:01)Understanding boundaries and their impact (09:45)Tips for setting work boundaries (13:12)Easy steps to build confidence (18:21)Strategies for setting digital boundaries (22:56)An easy time management exercise (30:13)Annie’s coaching services (32:10)Connect with Annie Delre:https://www.anniedelre.com/Download Annie’s Mastering Wellness Manual FREE!Shoreside Therapies⁠⁠⁠⁠⁠⁠⁠⁠⁠https://shoresidetherapies.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠Shoreside Therapies offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth.Headspace⁠⁠⁠⁠⁠⁠⁠⁠⁠https://headspace.pxf.io/oqGZBo⁠⁠⁠⁠⁠⁠⁠⁠⁠Headspace is a leading app for mindfulness and meditation, offering guided sessions, sleep aids, and stress-reducing techniques. Designed to fit seamlessly into your daily routine, Headspace empowers you to find calm, focus, and balance in today’s fast-paced world.Wisconsin Wellness Podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠https://wisconsinwellnesspodcast.com/⁠

46 | Sex on a Plate: Aphrodisiac Insights with Amy Reiley

Feeling sexy starts with feeling good — mind, body, and plate. Amy Reiley, food expert and author of Eat Something Sexy, takes a playful, practical approach to how food affects mood, libido, and sexual performance.In this episode, she breaks down the science behind aphrodisiac foods, what foods boost energy and heighten desire, and the differences between men’s and women's sexual health. From everyday habits to creating “peak love experiences,” Amy offers simple, flirty strategies to feel more confident and more connected with your partner. Tune in to learn why food is the secret ingredient to a great sex life!Topics discussed in this episode:Introduction (00:00)Amy’s career path to aphrodisiac foods (02:09)The link between nutrition and sex drive (04:44)Heart-healthy foods for sexual performance (06:09)What to eat for a higher libido (8:00)Creating intimate moments with food (09:30)Why you should schedule sex with your partner (12:38)Developing recipes for better sex (17:35)Why women’s sexual health is so complex (22:03)Connect with Amy Reiley:https://www.eatsomethingsexy.com/https://x.com/forkmespoonmehttps://www.linkedin.com/in/AmyReileyFork Me, Spoon Me: The Sensual Cookbook (Limited Edition)Romancing the Stove: The Unabridged Guide to Aphrodisiac FoodsShoreside Therapies⁠⁠⁠⁠⁠⁠⁠⁠https://shoresidetherapies.com/⁠⁠⁠⁠⁠⁠⁠⁠Shoreside Therapies offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth.Headspace⁠⁠⁠⁠⁠⁠⁠⁠https://headspace.pxf.io/oqGZBo⁠⁠⁠⁠⁠⁠⁠⁠Headspace is a leading app for mindfulness and meditation, offering guided sessions, sleep aids, and stress-reducing techniques. Designed to fit seamlessly into your daily routine, Headspace empowers you to find calm, focus, and balance in today’s fast-paced world.Wisconsin Wellness Podcast⁠⁠⁠⁠⁠⁠⁠⁠https://wisconsinwellnesspodcast.com/⁠

45 | Redefining Stress and Pressure Through Performance Psychology w/ Dr. Brian Hite

Stress and pressure aren’t as unavoidable as you think. According to Dr. Brian Hite, performance psychologist, stuntman and resilience coach, the key to thriving in high-stakes situations is already in your control — and easier to tap into than you realize.In this episode, we explore the science of resilience and challenge the idea that stress and pressure are essential for peak performance. Dr. Brian explains the difference between stress and pressure, why long-term change is hard to achieve, and how a simple mindset shift can transform the way you handle stress. Join us for a deep dive into resilience that will redefine how you approach stress and pressure!Topics discussed in this episode:Introduction (00:00)The intersection of stunts and psychology (04:56)The role of resilience in performance (07:31)Why real change is hard to sustain (12:02)The difference between stress and pressure (19:26)Are stress and pressure inevitable? (22:40)How to take back control and reduce stress (24:48)Connect with Dr. Brian Hite:http://www.BrianHiteGlobal.comhttps://www.facebook.com/brian.hite1/ https://www.linkedin.com/in/brianchite/ https://instagram.com/brian_hite23/Shoreside Therapies⁠⁠⁠⁠⁠⁠⁠https://shoresidetherapies.com/⁠⁠⁠⁠⁠⁠⁠Shoreside Therapies offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth.Headspace⁠⁠⁠⁠⁠⁠⁠https://headspace.pxf.io/oqGZBo⁠⁠⁠⁠⁠⁠⁠Headspace is a leading app for mindfulness and meditation, offering guided sessions, sleep aids, and stress-reducing techniques. Designed to fit seamlessly into your daily routine, Headspace empowers you to find calm, focus, and balance in today’s fast-paced world.Wisconsin Wellness Podcast⁠⁠⁠⁠⁠⁠⁠https://wisconsinwellnesspodcast.com/⁠

44 | Immediate Steps for Peace: Mastering News and Social Media Boundaries

Between social media, the news, and constant notifications, our brains are on information overload 24/7. It’s no wonder so many of us feel scattered, stressed, and overwhelmed, but there are simple ways to stay connected without feeling drained.In this episode, the Shoreside Therapies team shares actionable strategies to manage your digital intake and prioritize your well-being. Learn how to set boundaries without guilt, balance advocacy with the need to stay informed, and stop doomscrolling. Tune in and start creating a healthier relationship with social media!Topics discussed in this episode:Introduction (00:00)Self-awareness exercise (02:00)The effects of information overload (04:02)Social media’s impact on behavior and health (07:34)News and social media habits check-in (13:16)How to set healthy boundaries (15:08)Mindful advocacy and engagement: (27:44)Guided grounding exercise (32:08)Managing the stress of staying informed (34:31)Shoreside Therapies⁠⁠⁠⁠⁠⁠https://shoresidetherapies.com/⁠⁠⁠⁠⁠⁠Shoreside Therapies offers compassionate, client-focused counseling for individuals, couples, and families. With expertise in mood disorders, life transitions, grief, trauma, and maternal mental health, their dedicated therapists provide a safe space to support your journey toward meaningful change and personal growth.Headspace⁠⁠⁠⁠⁠⁠https://headspace.pxf.io/oqGZBo⁠⁠⁠⁠⁠⁠Headspace is a leading app for mindfulness and meditation, offering guided sessions, sleep aids, and stress-reducing techniques. Designed to fit seamlessly into your daily routine, Headspace empowers you to find calm, focus, and balance in today’s fast-paced world.Wisconsin Wellness Podcast⁠⁠⁠⁠⁠⁠https://wisconsinwellnesspodcast.com/⁠