The DLOH

by DLOH

Season 1

Building Emotional Resilience

This week, we explore emotional resilience—what it is, why it matters, and how you can strengthen it. Plus, a grounding visualization exercise to help you find calm and clarity in difficult moments. 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/ Find a Licensed Mental Health Professional: Clinicians of Color Therapy for Black Girls Psychology Today Therapy Den ZocDoc I am a Licensed Clinician! If you are a resident of Maryland and are interested in working with me, please visit my website --> The DLOH Resources and References: Neff, K. (2011). Self-compassion: Stop beating yourself up and leave insecurity behind. HarperCollins. Masten, A. S. (2014). Ordinary magic: Resilience in development. Guilford Press. Kabat-Zinn, J. (1994). Wherever you go, there you are: Mindfulness meditation in everyday life. Hyperion. 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

Overwhelmed?

This episode explores the nature of overwhelm, its common triggers, and practical strategies to overcome it. 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. Health Insurance Open Enrollment Ends on December 15, 2024–Renew, or obtain, health insurance today! https://www.healthcare.gov/ 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/ Sources: Brown, B. (2012). Daring greatly: How the courage to be vulnerable transforms the way we live, love, parent, and lead. Avery. Kabat-Zinn, J. (1994). Wherever you go, there you are: Mindfulness meditation in everyday life. Hyperion. Muraven, M., & Baumeister, R. F. (2000). Self-regulation and depletion of limited resources: Does self-control resemble a muscle? Psychological Bulletin, 126(2), 247–259. https://doi.org/10 Weil, A. (2011). Spontaneous happiness. Little, Brown Spark. 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

Your Brain Actually Responds to the Practice of Gratitude

In this episode of The DLOH, we explore how gratitude can significantly improve mental health and overall well-being. Gratitude isn’t just a feel-good practice—it’s a transformative tool backed by science that can shift your perspective and enhance your quality of life. Tune in as we break down the mental and emotional benefits of gratitude and learn how to integrate simple, effective gratitude practices into your daily routine. 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. Health Insurance Open Enrollment Ends on December 15, 2024–Renew, or obtain, health insurance today! https://www.healthcare.gov/ 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/ Sources: Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389. https://doi.org/10.1037/0022-3514.84.2.377 Wood, A. M., Froh, J. J., & Geraghty, A. W. A. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905. https://doi.org/10.1016/j.cpr.2010.03.005 Rash, J. A., Matsuba, M. K., & Prkachin, K. M. (2011). Gratitude and well-being: Who benefits the most from a gratitude intervention? Applied Psychology: Health and Well-Being, 3(3), 350–369. https://doi.org/10.1111/j.1758-0854.2011.01058.x Music Credits: @Youngbodzy - Hello - https://thmatc.co/?l=F89E13A3 @Lohfimusic - lilac - https://thmatc.co/?l=BC385ADA @vaporian_synth - Breathe - https://thmatc.co/?l=05495DE5

Emotional Awareness

Welcome to Episode 9 of The DLOH! In this episode, we explore the transformative power of emotional awareness. Learn how identifying and understanding your emotions can help you navigate challenges, strengthen relationships, and live more authentically. Below, you’ll find key takeaways, actionable tools, and resources to help you on your journey to emotional awareness. Sources Lieberman, M. D., et al. (2007). Putting Feelings Into Words: Affect Labeling Disrupts Amygdala Activity in Response to Affective Stimuli. Psychological Science, 18(5), 421–428. Goleman, D. (1995). Emotional Intelligence: Why It Can Matter More Than IQ. Bantam Books. 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. Health Insurance Open Enrollment Ends on December 15, 2024–Renew, or obtain, health insurance today! https://www.healthcare.gov/ 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

Are You Sleeping...Well?

Today, on The DLOH, we get into the vital connection between sleep and mental health, examining common sleep challenges and practical tools to enhance rest. Join us as we explore simple routines and relaxation techniques designed to make sleep a more restorative experience. Perfect for unwinding at night, this episode also includes a brief guided relaxation exercise to support your journey to restful sleep. Health Insurance Open Enrollment Ends on December 15, 2024–Renew, or obtain, health insurance today! https://www.healthcare.gov/ 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

Affirmations Can Rewire Your Brain

Today, we delve into positive affirmations and how these simple statements can help reshape our mindsets. Discover practical tips on creating effective affirmations, learn how they impact the brain, and explore a guided exercise you can incorporate into your daily routine. Perfect for anyone seeking to build resilience, self-confidence, and positivity in their lives. 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. Music Credits: @Youngbodzy - Hello - https://thmatc.co/?l=F89E13A3 @Lohfimusic - lilac - https://thmatc.co/?l=BC385ADA

Guided Meditation for Relaxation

Meditation Practice begins at 3:03 | Meditation Length: 18 minutes In this episode of The DLOH, we take a break from the hustle and bustle of daily life to focus on relaxation and mental clarity. Join us for a calming, guided meditation designed to help you unwind and sharpen your focus. Whether you’re new to meditation or a seasoned pro, this episode offers a simple and effective way to bring more mindfulness into your day. Take a few minutes to breathe, relax, and recenter yourself—because your mental well-being matters. Don't forget to subscribe for more mental health tools and tips! Safety Note: Before you begin this guided meditation, please ensure that you’re in a safe and comfortable environment. Avoid practicing this meditation while driving, operating heavy machinery, or in any situation that requires your full attention. Find a quiet space where you won’t be disturbed, and where you can focus solely on relaxing and centering yourself. Your safety is important, so take a moment to set up your surroundings in a way that supports your practice. 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 @Croko.moko - Hero - https://thmatc.co/?l=BEDF75F5

Building A Self-Care Routine

In this episode of The DLOH, we explore the concept of self-care, why it's vital for mental health, and how to create a sustainable routine that fits your life. Learn how to assess your needs, start small, and be consistent with actionable self-care tips that you can begin using today. Important Reminder: The tools discussed in this episode are meant to support your mental health, but they’re not a substitute for professional help. If additional support is needed, please reach out to a licensed therapist or counselor for further guidance. 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: Intro & Outro @Youngbodzy - Hello - https://thmatc.co/?l=F89E13A3 Interlude: @GordonCrumb_ - Kiss Me Better - https://thmatc.co/?l=09488DA6

Understanding Anxiety & Tools for Managing Stress

In this episode of The DLOH, we dive into the topic of anxiety—what it is, how it impacts our mental and physical well-being, and, most importantly, the tools and techniques you can use to manage it. We’ll explore both quick, in-the-moment strategies for calming anxiety as well as long-term practices to reduce stress. Whether you’re facing work pressures, personal challenges, or just trying to navigate an uncertain world, this episode offers practical solutions to help you regain a sense of control. Important Reminder: The tools discussed in this episode are meant to support your mental health, but they’re not a substitute for professional help. If anxiety becomes overwhelming, please reach out to a licensed therapist or counselor for further guidance. 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: Intro & Outro @Youngbodzy - Hello - https://thmatc.co/?l=F89E13A3 Interlude: @GordonCrumb_ - Kiss Me Better - https://thmatc.co/?l=09488DA6

The Power of Journaling

In this episode of The DLOH: Your Mental Health Toolkit, we dive into the transformative practice of journaling. We explore how writing down your thoughts and emotions can help reduce stress, improve mental clarity, and boost self-awareness. Whether you’re looking for a way to process difficult emotions or just want to reflect on your day, journaling can be a quality tool for supporting your mental health. Reminder: This podcast is here to provide mental health tools, but it’s neither therapy, nor a substitute for therapy. If you need additional support, please seek help from a licensed therapist. Music Credits: Intro & Outro @Youngbodzy - Hello - https://thmatc.co/?l=F89E13A3 Interlude: @GordonCrumb_ - Kiss Me Better - https://thmatc.co/?l=09488DA6

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