The DLOH

by DLOH

Season 2

Understanding Communication Styles

Communication shapes our relationships and mental health. Whether you’re sharing your thoughts with a friend or speaking up at work, how you communicate matters. In this episode of The DLOH, we explore communication styles, why they matter and how you can improve your approach to communication. References: Toastmasters International. (n.d.). Discover your communication style. https://www.toastmasters.org Alberti, R. E., & Emmons, M. L. (2008). Your perfect right: Assertiveness and equality in your life and relationships (9th ed.). Impact. Neff, K. (2011). Self-compassion: The proven power of being kind to yourself. HarperCollins. Rose, T. (1994). Black noise: Rap music and Black culture in contemporary America. Wesleyan University Press. Disclaimer: This podcast provides tools and strategies to support your mental health journey; however, it is not therapy and does not replace professional care. If you need additional support, please consult a licensed therapist or mental health professional. Follow The DLOH: Youtube: https://www.youtube.com/@TheDLOH Tik Tok: https://tiktok.com/@thedloh Listen to The DLOH: Your Mental Health Toolkit wherever you prefer to get your podcasts. https://rss.com/podcasts/the-dloh/ Music Credits: @Youngbodzy - Hello - https://thmatc.co/?l=F89E13A3 @Lohfimusic - lilac - https://thmatc.co/?l=BC385ADA @gordoncrumb_ - Kiss Me Better - https://thmatc.co/?l=09488DA6

Understanding Trauma

In today's episode of The DLOH we explore trauma. We will discuss what it is is, how it impacts the brain and body, and, most importantly, how we can begin the healing process. Trauma isn’t just about the big, obvious events; it can stem from a variety of experiences, shaping how we think, feel, and interact with the world. Disclaimer: This podcast provides tools and strategies to support your mental health journey; however, it is not therapy and does not replace professional care. If you need additional support, please consult a licensed therapist or mental health professional. References Van der Kolk, B. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Penguin. Levine, P. A. (1997). Waking the tiger: Healing trauma. North Atlantic Books. Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. Norton. Herman, J. L. (1992). Trauma and recovery: The aftermath of violence--from domestic abuse to political terror. Basic Books. Follow The DLOH: Youtube: https://www.youtube.com/@TheDLOH Tik Tok: https://tiktok.com/@thedloh Listen to The DLOH: Your Mental Health Toolkit wherever you prefer to get your podcasts. https://rss.com/podcasts/the-dloh/ Music Credits: @Youngbodzy - Hello - https://thmatc.co/?l=F89E13A3 @Lohfimusic - lilac - https://thmatc.co/?l=BC385ADA @gordoncrumb_ - Kiss Me Better - https://thmatc.co/?l=09488DA6

Your Brain On Fear

Welcome back for another episode of The DLOH: Your Mental Health Toolkit! Writer and Activist, James Baldwin, once said, 'Not everything that is faced can be changed, but nothing can be changed until it is faced.' We all experience fear, but what actually happens in our brains when we feel fear? And more importantly, how can we manage it so it doesn’t control our decisions and well-being? This week, we explore the science of fear! References Beck, A. T. (1976). Cognitive therapy and the emotional disorders. International Universities Press. Bechara, A., Damasio, H., Tranel, D., & Damasio, A. R. (1999). Deciding advantageously before knowing the advantageous strategy. Science, 275(5304), 1293-1295. Davidson, R. J., & McEwen, B. S. (2012). Social influences on neuroplasticity: Stress and interventions to promote well-being. Nature Neuroscience, 15(5), 689-695. Foa, E. B., & Kozak, M. J. (1986). Emotional processing of fear: Exposure to corrective information. Psychological Bulletin, 99(1), 20-35. LeDoux, J. E. (2000). Emotion circuits in the brain. Annual Review of Neuroscience, 23, 155-184. McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation: Central role of the brain. Physiological Reviews, 87(3), 873-904. Disclaimer: This podcast provides tools and strategies to support your mental health journey; however, it is not therapy and does not replace professional care. If you need additional support, please consult a licensed therapist or mental health professional. Follow The DLOH: Youtube: https://www.youtube.com/@TheDLOH Tik Tok: https://tiktok.com/@thedloh Listen to The DLOH: Your Mental Health Toolkit wherever you prefer to get your podcasts. https://rss.com/podcasts/the-dloh/ Music Credits: @Youngbodzy - Hello - https://thmatc.co/?l=F89E13A3 @Lohfimusic - lilac - https://thmatc.co/?l=BC385ADA @gordoncrumb_ - Kiss Me Better - https://thmatc.co/?l=09488DA6

Maintaining Momentum

Welcome back to The DLOH! We’re talking about maintaining momentum—how to keep showing up for yourself even when things don’t go as planned. Let’s get into it! References: Clear, J. (2018). Atomic habits: An easy & proven way to build good habits & break bad ones. Avery. Deci, E. L., & Ryan, R. M. (2000). The "what" and "why" of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 11(4), 227–268. Duhigg, C. (2012). The power of habit: Why we do what we do in life and business. Random House. Neff, K. (2011). Self-compassion: The proven power of being kind to yourself. HarperCollins. Norcross, J. C., & Vangarelli, D. J. (1989). The resolution solution: Longitudinal examination of New Year's change attempts. Journal of Substance Abuse, 1(2), 127–134. Pham, L. B., & Taylor, S. E. (1999). From thought to action: Effects of process-versus-outcome-based mental simulations on performance. Personality and Social Psychology Bulletin, 25(2), 250–260. Disclaimer: This podcast provides tools and strategies to support your mental health journey; however, it is not therapy and does not replace professional care. If you need additional support, please consult a licensed therapist or mental health professional. Follow The DLOH: Youtube: https://www.youtube.com/@TheDLOH Tik Tok: https://tiktok.com/@thedloh Listen to The DLOH: Your Mental Health Toolkit wherever you prefer to get your podcasts. https://rss.com/podcasts/the-dloh/ Music Credits: @Youngbodzy - Hello - https://thmatc.co/?l=F89E13A3 @Lohfimusic - lilac - https://thmatc.co/?l=BC385ADA @gordoncrumb_ - Kiss Me Better - https://thmatc.co/?l=09488DA6

IV. Growth 2025: Pick Up A Book, and Read It.

In this episode of The DLOH, we close out our Growth 2025 mini-series by exploring the transformative power of reading. Discover how immersing yourself in a good book can boost mental health, activate your imagination, and even enhance your empathy. We’ll discuss the benefits of reading for personal growth and share tips to help you make reading a consistent habit. Plus, we’ll recap the first three episodes of the mini-series to see how far we’ve come on this journey of self-improvement. References Lewis, D. (2009). Galaxy stress research. Mindlab International at the University of Sussex. Nell, V. (1988). Lost in a book: The psychology of reading for pleasure. Yale University Press. Wilson, R. S., Scherr, P. A., Schneider, J. A., Tang, Y., & Bennett, D. A. (2007). Relation of cognitive activity to risk of developing Alzheimer disease. JAMA, 287(6), 742–748. Disclaimer: This podcast provides tools and strategies to support your mental health journey; however, it is not therapy and does not replace professional care. If you need additional support, please consult a licensed therapist or mental health professional. Follow The DLOH: Youtube: https://www.youtube.com/@TheDLOH Tik Tok: https://tiktok.com/@thedloh Listen to The DLOH: Your Mental Health Toolkit wherever you prefer to get your podcasts. https://rss.com/podcasts/the-dloh/ Music Credits: @Youngbodzy - Hello - https://thmatc.co/?l=F89E13A3 @Lohfimusic - lilac - https://thmatc.co/?l=BC385ADA @gordoncrumb_ - Kiss Me Better - https://thmatc.co/?l=09488DA6

III. Growth 2025: Reclaim Your Attention

This January, we’re getting into Growth 2025, a mini-series designed to inspire fresh perspectives and equip you with tools and food for thought for a thriving year ahead. In Part III of this series, we explore the importance of reclaiming your attention. From setting boundaries with technology to practicing mindfulness, we provide a few tips to help you focus on what truly matters to you. References Carr, N. (2010). The shallows: What the Internet is doing to our brains. W.W. Norton. Kabat-Zinn, J. (1994). Wherever you go, there you are: Mindfulness meditation in everyday life. Hyperion. Neff, K. (2011). Self-compassion: The proven power of being kind to yourself. William Morrow. Rubinstein, J. S., Meyer, D. E., & Evans, J. E. (2001). Executive control of cognitive processes in task switching. Journal of Experimental Psychology: Human Perception and Performance, 27(4), 763–797. https://doi.org/10.1037/0096-1523.27.4.763 Twenge, J. M., Martin, G. N., & Spitzberg, B. H. (2018). Trends in U.S. adolescents’ media use, 1976–2016: The rise of digital media, the decline of TV, and the (near) demise of print. Psychology of Popular Media Culture, 7(4), 308–327. https://doi.org/10.1037/ppm0000203 Disclaimer: This podcast provides tools and strategies to support your mental health journey; however, it is not therapy and does not replace professional care. If you need additional support, please consult a licensed therapist or mental health professional. Follow The DLOH: Youtube: https://www.youtube.com/@TheDLOH Tik Tok: https://tiktok.com/@thedloh Listen to The DLOH: Your Mental Health Toolkit wherever you prefer to get your podcasts. https://rss.com/podcasts/the-dloh/ Music Credits: @Youngbodzy - Hello - https://thmatc.co/?l=F89E13A3 @Lohfimusic - lilac - https://thmatc.co/?l=BC385ADA @gordoncrumb_ - Kiss Me Better - https://thmatc.co/?l=09488DA6

II. Growth 2025: Build A Support System

This January, we’re getting into Growth 2025, a mini-series designed to inspire fresh perspectives and equip you with practical tools for a thriving year ahead. In Part II of this series, we’re focusing on building a support system—a cornerstone of resilience and well-being. This episode explores the importance of building and nurturing a support system, why connection is vital for mental health, and steps to create a network of support. References Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine, 7(7), e1000316. https://doi.org/10.1371/journal.pmed.1000316 Southwick, S. M., & Charney, D. S. (2018). Resilience: The science of mastering life’s greatest challenges. Cambridge University Press. Brown, B. (2012). Daring greatly: How the courage to be vulnerable transforms the way we live, love, parent, and lead. Avery. Disclaimer: This podcast provides tools and strategies to support your mental health journey; however, it is not therapy and does not replace professional care. If you need additional support, please consult a licensed therapist or mental health professional. Follow The DLOH: Youtube: https://www.youtube.com/@TheDLOH Tik Tok: https://tiktok.com/@thedloh Instagram: https://www.instagram.com/thedloh/ X: https://x.com/thedloh Listen to The DLOH: Your Mental Health Toolkit wherever you prefer to get your podcasts. https://rss.com/podcasts/the-dloh/ Music Credits: @Youngbodzy - Hello - https://thmatc.co/?l=F89E13A3 @Lohfimusic - lilac - https://thmatc.co/?l=BC385ADA @vaporian_synth - Breathe - https://thmatc.co/?l=05495DE5 @gordoncrumb_ - Kiss Me Better - https://thmatc.co/?l=09488DA6

I. Growth 2025: Address Procrastination

As we step into the New Year, The DLOH is introducing Growth 2025 a mini-series during the month of January, designed to inspire fresh perspectives and equip our listeners with food for thought for a thriving year ahead. Today, we begin by addressing procrastination. We will explore what procrastination is, how it impacts our mental health and daily functioning, and why it happens. We will also share strategies to help us break free from the procrastination cycle. References: Sirois, F. M., & Pychyl, T. A. (2013). Procrastination and the priority of short-term mood regulation: Consequences for future self. Social and Personality Psychology Compass, 7(2), 115–127. https://doi.org/10.1111/spc3.12011 Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin, 133(1), 65–94. https://doi.org/10.1037/0033-2909.133.1.65 Tice, D. M., & Baumeister, R. F. (1997). Longitudinal study of procrastination, performance, stress, and health: The costs and benefits of dawdling. Psychological Science, 8(6), 454–458. https://doi.org/10.1111/j.1467-9280.1997.tb00460.x Disclaimer: This podcast provides tools and strategies to support your mental health journey; however, it is not therapy and does not replace professional care. If you need additional support, please consult a licensed therapist or mental health professional. Follow The DLOH: Youtube: https://www.youtube.com/@TheDLOH Tik Tok: https://tiktok.com/@thedloh Instagram: https://www.instagram.com/thedloh/ X: https://x.com/thedloh Listen to The DLOH: Your Mental Health Toolkit wherever you prefer to get your podcasts. https://rss.com/podcasts/the-dloh/ Music Credits: @Youngbodzy - Hello - https://thmatc.co/?l=F89E13A3 @Lohfimusic - lilac - https://thmatc.co/?l=BC385ADA @vaporian_synth - Breathe - https://thmatc.co/?l=05495DE5 @gordoncrumb_ - Kiss Me Better - https://thmatc.co/?l=09488DA6

Season 1

The Utility of Self-Compassion

Happy New Year!! 🥳 Today, we explore the transformative power of self-compassion and how it can set the stage for a more fulfilling and mentally healthy life in the new year and beyond. We’ll discuss what self-compassion is, its benefits, and how to practice it in daily life. Additionally, we’ll examine cultural and societal influences, misconceptions, and how self-compassion contrasts with self-criticism. Call to Action: Ready to start your self-compassion journey? Share your thoughts and experiences with us on social media using #TheDLOH. Don’t forget to subscribe and leave a review wherever you listen to podcasts! References: Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85–101. https://doi.org/10.1080/15298860309032 Gilbert, P. (2010). The compassionate mind: A new approach to life's challenges. New Harbinger Publications. Brown, B. (2012). Daring greatly: How the courage to be vulnerable transforms the way we live, love, parent, and lead. Avery. Disclaimer: This podcast provides tools and strategies to support your mental health journey; however, it is not therapy and does not replace professional care. If you need additional support, please consult a licensed therapist or mental health professional. Follow The DLOH: Youtube: https://www.youtube.com/@TheDLOH Tik Tok: https://tiktok.com/@thedloh Instagram: https://www.instagram.com/thedloh/ X: https://x.com/thedloh Listen to The DLOH: Your Mental Health Toolkit wherever you prefer to get your podcasts. https://rss.com/podcasts/the-dloh/ Music Credits: @Youngbodzy - Hello - https://thmatc.co/?l=F89E13A3 @Lohfimusic - lilac - https://thmatc.co/?l=BC385ADA @vaporian_synth - Breathe - https://thmatc.co/?l=05495DE5 @gordoncrumb_ - Kiss Me Better - https://thmatc.co/?l=09488DA6 See you in 2025 for Season 2!

Grief Is About Loss—of Any Kind

In this episode of The DLOH: Your Mental Health Toolkit, we explore the complex journey of grief. We delve into what grief is, what the Stages of Grief are, and offer tools to help you navigate your own grief or support someone you care about during their journey. Grief is not a linear process, and everyone’s experience is unique. If you find this episode helpful, share it with someone who might benefit. Find A Grief Group: https://www.griefshare.org/findagroup You can also use one of the resources references in Episode 12's show description to find a grief support group Disclaimer: This podcast provides tools and strategies to support your mental health journey; however, it is not therapy and does not replace professional care. If you need additional support, please consult a licensed therapist or mental health professional. Follow The DLOH: Youtube: https://www.youtube.com/@TheDLOH Tik Tok: https://tiktok.com/@thedloh Instagram: https://www.instagram.com/thedloh/ X: https://x.com/thedloh Listen to The DLOH: Your Mental Health Toolkit wherever you prefer to get your podcasts. https://rss.com/podcasts/the-dloh/ 🎧 Don’t forget to subscribe to The DLOH on Spotify, Apple Podcasts, or your favorite platform. Sources: Kübler-Ross, E. (1969). On death and dying. Macmillan. Neimeyer, R. A. (2001). Meaning reconstruction and the experience of loss. American Psychologist, 56(3), 227–237. https://doi.org/10.1037/0003-066X.56.3.227 Bonanno, G. A. (2009). The other side of sadness: What the new science of bereavement tells us about life after loss. Basic Books. Music Credits: @Youngbodzy - Hello - https://thmatc.co/?l=F89E13A3 @Lohfimusic - lilac - https://thmatc.co/?l=BC385ADA @vaporian_synth - Breathe - https://thmatc.co/?l=05495DE5 @gordoncrumb_ - Kiss Me Better - https://thmatc.co/?l=09488DA6

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