Twin Minds Unwind
Drs Holly and Alison Batchelder, licensed clinical psychologists and twin sisters from Seattle, WA, offer a unique lens on wellness, self-compassion, anxiety, parenthood, and sleep. Their podcast blends professional insights with personal stories, enriched by listener interactions and diverse guests. With humor and grounded wisdom, they tackle scientific approaches and everyday life wisdom, challenging mental health stigmas and celebrating their twin perspective.
Episodes
Matrescence with Hayley Sanchez: Why So Many Moms Feel Lost
Motherhood changes more than your daily routine, it reshapes your identity, your brain, and your relationships. In this episode, Holly sits down with Hayley Sanchez, therapist and founder of Matrescence Matters, to talk about matrescence, the often-overlooked developmental transition into motherhood.They explore why so many women feel unprepared for this shift, the pressure to “get it right,” and
The Psychology of Fun: Why It Feels Wrong (and Why You Need It)
In this episode, we explore the science of fun, play, and why so many high-functioning adults struggle to access them. We unpack why fun often feels unproductive or even guilt-inducing, and what your brain is actually doing when you experience joy.We answer: Why does fun feel “wrong” or undeserved? When is fun restorative vs. avoidant? When is guilt about fun actually useful? Why isn’t rest alone
The Hidden Side of Perfectionism: When Not Trying Is Still Trying with Dr. Yesel Yoon
In this conversation, Dr. Holly Batchelder and Dr. Yesel Yoon explore the complexities of perfectionism, its cultural influences, and the journey towards healing. Dr. Yoon shares insights from her book, 'Letting Go of Perfectionism,' discussing how perfectionism can be both a survival mechanism and a source of distress. They dive into the nuances of perfectionism, including the concepts of
What Really Matters: A Conversation on Values, Self-Worth, and Meaning
After a year away from the pod, psychologists Dr. Holly and Dr. Alison sit down to talk about what’s been on their minds: values, worthiness, and what actually makes a life feel meaningful. With no script and no plan, this conversation moves the way real life does, honest, a little messy, and surprisingly deep.They unpack why it’s so hard to know what you truly value when you’ve been in survival m
Is Resentment Inevitable? Strategies for Connection and Repair
In this episode, Dr. Holly Batchelder and Dr. Alison Batchelder discuss the complexities of resentment, its impact on relationships, and practical strategies for healing. They explore the nature of resentment, why we hold onto it, and how it can affect our emotional health. The conversation emphasizes the importance of communication, setting boundaries, and practicing self-compassion as key steps
Inside Sport Psychology: Mental Health Strategies for Athletes and Beyond with Dr Tess Kilwein
In this episode of the Twin Minds Unwind podcast, Dr. Holly Batchelder interviews Dr. Tess Kilwein, a board-certified clinical and sport psychologist. They discuss the growing field of sport psychology, the mental health challenges athletes face, and the importance of self-compassion and mindfulness in performance. Dr. Kilwein shares strategies for managing performance anxiety, balancing personal
Decolonizing Mental Health: Trauma-Informed Therapy for BIPOC Communities with Dr. Pavna Sodhi
In this episode, Dr. Holly talks with Dr. Pavna Sodhi about the power of trauma-informed psychotherapy tailored for BIPOC communities. They explore key mental health challenges, the deep impact of intergenerational trauma, and the importance of decolonizing therapy practices to foster healing and inclusivity. Dr. Sodhi shares insights on normalizing therapy, creating safe spaces, and the role of c
Intuitive Eating and Body Healing with Evelina Miropolsky
Join Holly Batchelder as she interviews registered dietitian Evelina Miropolsky, owner of Posy Nutrition, for a deep dive into intuitive eating, Health at Every Size, and healing your relationship with food. Evelina shares her journey from psychology to nutrition, discusses the challenges clients face navigating diet culture, and reveals how shame and societal pressure impact our relationship with
What If Healing Was Your Rite of Passage? Perinatal Mental Health with Dr. Suzanne Mungalez
In this conversation, Dr. Suzanne Mungalez, aka Dr Zann, a perinatal mental health expert, shares her insights on the challenges faced by people during the perinatal period, the importance of seeking help, and the impact of personal experiences on professional practice. The discussion highlights the stigma surrounding mental health, the significance of sleep, and the need for community support. Dr
How to Break The Cycle of Overgiving with Dr. Jennifer Chain
Dr Holly Batchelder meets with Dr. Jennifer Chain to discuss caregiving roles and over fixers, drawing from Dr Chain's personal journey and experiences. She explores the patterns of over giving and over functioning, which can lead to burnout, loneliness, and unsatisfying relationships. Dr. Chain explains the drama triangle model and how individuals can identify if they are in the role of over give
How To Stop Rumination with Dr. Emory Strickland
In this final Twin Minds Unwind Podcast episode, Dr. Holly Batchelder interviews Dr. Emory Strickland, a licensed clinical psychologist at Equilibrium CBT specializing in anxiety disorders and OCD. They discuss the topic of rumination and its impact on mental health. They explore the difference between normal worry and rumination, highlighting the complexity of repetitive negative thinking. They d
Practical Steps to Overcome Procrastination with Dr Holly Batchelder
Dr. Holly Batchelder provides research-backed strategies to reduce procrastination. She identifies root causes such as fear of failure, perfectionism, lack of motivation, and feeling overwhelmed. Breaking tasks into smaller steps and creating clear milestones are effective strategies. Using a structured schedule, time management techniques like the Pomodoro technique and the two-minute rule, and e
How To Survive and Thrive After Divorce with Jigna Patel
In this episode, Dr. Holly interviews Jigna Patel, a mindful divorce coach, about the process of divorce and how to navigate it. Jigna shares her personal experience with divorce and how it inspired her to become a divorce coach. They discuss common misconceptions about divorce, the importance of having a divorce team, and the role of mindfulness in the process. Jigna provides advice for those con
Strength in Stories: Motherhood, Trauma, and Healing with Suzie Driscoll
Join Dr. Holly Batchelder on Twin Minds Unwind as she sits down with Suzie Driscoll, MOT, OTR/L, a pediatric occupational therapist and mother, who shares her gripping journey of motherhood intertwined with personal and global crises. This episode delves into Suzie's transition into a challenging career path while balancing the demands of new motherhood during the COVID-19 pandemic. Listen as she
Dr Ali Mattu: Anxiety, AI, Men’s Mental Health, and the Trauma Spectrum
Join Dr. Holly Batchelder as she meets with her favorite YouTube psychologist, Dr. Ali Mattu, for a deep dive into their shared passion: understanding anxiety. In this episode, they explore the complex nature of anxiety, its varied impacts on individuals, the profound effect of social media, and the revolutionary potential of AI in mental health therapy. They shed light on the evolving conversatio
Exploring the Stigma of Anger: Mom rage with Dr Alison Batchelder
The Twins are reunited! Dr Holly and Dr Alison Batchelder have a conversation that explores the topic of anger, particularly in the context of women and mothers. They discuss the stigma around anger, the role of anger in protecting boundaries, and the importance of validating and expressing anger. They also touch on the portrayal of female rage in pop culture and the need for self-compassion and s
Palliative Care and Integrated Healthcare with Physician Dr. Diana E. Yip
Dr. Holly sits down with Dr. Diana E. Yip as she explores the compassionate world of osteopathic and palliative medicine. Discover the power of holistic healthcare, the art of communication in treatment, and the crucial role of multidisciplinary teams in enhancing patient care and quality of life. About our guest: Dr. Dianna E. Yip is a board-certified osteopathic physician specialized in general
Embracing Enoughness: Building Authentic Communities with JC Lippold
In this episode, JC Lippold shares his insights on creating inclusive spaces where people feel at home and accepted. He emphasizes the importance of embracing our current selves and rejecting the notion that we need to transform to be worthy.JC explores how movement and mindfulness help build strong communities and highlights the significance of welcoming all individuals. He delves into the power
Somatic Practices for Regulating the Nervous System with Tatiana Szulc
In this episode, Tatiana Szulc, a trauma and somatic therapist, dives deep into nervous system dysregulation and the power of somatic experiencing. Tatiana explains that dysregulation occurs when the nervous system becomes stuck in survival states like fight, flight, or freeze, leading to a persistent state of anxiety, anger, or emotional rigidity. She emphasizes that nervous system dysregulation
How to Stop People-Pleasing: The Path to Assertive Boundaries with Kirsten Cheong
In this episode, we discuss the psychology of setting healthy boundaries. Licensed marriage and family therapist Kirsten Cheong shares her personal and professional experiences with boundaries, highlighting their role as essential protectors of our emotional and relational well-being. She delves into the challenges of boundary-setting within different relationships and cultural contexts and the im
Financial Wellness and Social Justice with Diana Yáñez: Breaking the Money Taboo
Join Dr. Holly as she delves into the intricacies of financial wellness with Diana Yáñez, MA, CFP®, a seasoned financial coach and wealth manager. In this episode, they tackle the societal taboos surrounding money, explore the emotional hurdles that hinder financial strategies, and unpack the concept of money archetypes to understand personal financial behaviors better. Diana and Holly discuss the
Lets Be Real: Relationships, Compatibility, Boundaries, and Family Dynamics with Dr. Psych Mom
In this episode, Dr. Samantha Rodman Whiten, also known as Dr. Psych Mom, explores key relationship challenges like communication, compatibility, and self-care. Drawing on her professional experience, Dr. Samantha discusses how personal history influenced her career and the emotional demands of being a therapist. She delves into the crucial role of compatibility in relationships, debunking myths a
The Psychology of Reality TV: Insights with Dr. Kirk Honda
In episode 20, Dr. Holly interviewed Dr. Kirk Honda, a therapist, professor, and host of the Psychology In Seattle podcast and YouTube channel. As a YouTube creator, he shares insights on the surprising depth of reality TV. Dr. Honda explores how these shows reveal complex dynamics like attachment and relationships while addressing the stigma and the real impacts of social media bullying. He also
From NFL to The Bachelor: Clayton Echard’s Quest for Self-Love and Authentic Success
Join Dr. Holly in a vulnerable conversation with Clayton Echard, known for his time on 'The Bachelorette' and as the lead of 'The Bachelor' Season 26. Beyond the spotlight, Clayton reveals a more personal side, discussing his struggles with mental health and the pursuit of authenticity. In this episode, we go beyond Clayton’s public persona to uncover the real experiences behind the scenes of real
Filipino Identity and Mental Well-being with Dr. Gabriel Corpus
Dr. Holly welcomes Dr. Gabriel Corpus to explore the nuances of Filipino American psychology, the impact of colonial history on mental health, and the unique challenges faced within the community. He also discusses his clinical training in college mental wellness. They delve into the importance of cultural identity exploration, beauty standards, and the journey towards self-acceptance amidst socie
Reality TV to Research: Borderline Personality Disorder with Jacqueline Trumbull
Dr. Holly sits with Jacqueline Trumbull, delving into her journey from reality TV on The Bachelor (Arie Luyendyk's season) to pursuing a PhD in Clinical Psychology, focusing on borderline personality disorder (BPD) research at Duke University. Shes discusses the unique challenges faced during the Bachelor experience, including navigating social dynamics and online scrutiny. Transitioning to academ
Asian American Mental Health with Dr. Diana Hu: ACT and Self-Compassion
Dr. Holly sits down with Dr. Diana Hu, a Licensed Clinical Psychologist, to delve into the vital topic of Asian American/AAPI mental health. Dr. Hu unpacks the unique challenges this community faces, from cultural stigma to navigating identity barriers. Through her personal and professional journey, she illuminates the pressing need for focused attention on these mental health issues. The conversa
Exploring Sexual Health and Wellness: Conversation with Dr. Kate Zachary
In this episode, Dr. Holly Batchelder and Dr. Kate Zachary tackle the vital topic of sexual health and well-being, advocating for open, stigma-free conversations. They delve into the complexities of discussing sex, the damaging effects of shame on relationships and sexual health, and the importance of self-knowledge and body acceptance. The dialogue highlights the significant gaps in sex education
ADHD, Autism, and Self-Diagnosis: The importance of Neuropsychological Assessment with Dr. Brian Seo
Dr. Holly interviews licensed clinical psychologist Dr. Brian Seo, who discusses the critical role of Neuropsychological Assessment in mental health treatment. Through this conversation, Dr. Seo highlights how such testing is essential for deep insights into our brains, ADHD, autism, and the complexities of self-diagnosis in the digital age. He underscores the significance of accurate diagnosis an
Pain, Empowerment, and Community Healing with Author Rachel Havekost
Join Dr. Holly Batchelder in an intimate conversation with Rachel Havekost, M.Sc., best-selling author of "Where the River Flows," "Write to Heal," "The Inner Child Journal," "The Self-Healer's Journal," and "The Grief Workbook." Rachel has captivated over 300k followers online, championing the de-stigmatization of mental health and championing the cause of making everyone feel seen and understood
Quick Calm: 4-Minute Body Scan Meditation with Dr. Holly
Join Dr. Holly Batchelder for a peaceful 4-minute body scan meditation to enhance relaxation and awareness. Observe sensations without judgment and cultivate calm and presence. Discover how mindfulness can impact your day and leave you more connected with yourself.-Resources:Smart sleep mask (research consultant): https://lumos.tech/Latest sleep blog: https://www.hollyphd.com/blog/4-key-tips
The Myths and Realities of OCD: Insights From Therapist Juliet Gustafson
Join Dr. Holly Batchelder for a compelling conversation with Juliet Gustafson, a dedicated OCD and BFRB therapist known for her impactful presence on social media. In this episode, Juliet shares her personal journey with OCD, shedding light on the often misunderstood and nuanced nature of this condition. Together, they debunk common myths, explore the intricacies of OCD treatment, and discuss the
Reclaiming Laziness: The Case for Balance in a Hustle Culture
Unpacking 'lazy' with a fresh lens, Drs. Holly and Alison Batchelder invite you into a dynamic conversation that explores the complexities of laziness. This candid dialogue includes a dedicated Q&A segment, allowing us to delve even deeper into the layers of stigma, meanings, and personal connections associated with laziness. Drawing from our own lives and professional practice, we aim to diss
Need Self-Compassion? Try This Meditation in Just 2 Minutes with Dr. Alison
Dive into a quick, 2-minute meditation on Mindful Self-Compassion with Dr. Alison Batchelder. This bonus episode is a perfect introduction for anyone looking to bring a dash of mindfulness and self-kindness into their routine. Under Dr. Alison's gentle guidance, you'll discover how to cultivate self-compassion, leading to a day filled with peace and self-acceptance. Seize this moment of calm to en
The Role of Grief in Health Psychology: Conversation with Dr. Leigh Kunkle
Join Dr. Holly Batchelder and guest expert Dr. Leigh Kunkle as they delve into the nuances of grief in health psychology. This episode covers grief's impact on chronic illness, sitting with grief, the non-linear nature of the grieving process, and Dr. Kunkle's research on grief and social media. Listen as they discuss the importance of acknowledging and sitting with grief, providing insights for h
ROCD and Relationship Anxiety: Understanding the Distinctions
In this episode, Dr. Holly delves into the differences between Relationship Obsessive Compulsive Disorder (ROCD) and common relationship anxiety. She draws insights from her recent discussion with Jessica Da Silva on the Let's Talk Attachments Podcast, exploring how ROCD's obsessive thoughts and compulsive behaviors differ from normal relationship concerns. This offers a clear understanding for th
The Magic of the Mundane: Micro-Mindfulness and Glimmers
Join Dr. Alison Batchelder for a quick journey into mindfulness in this 4-minute Twin Minds Unwind episode. She introduces enriching practices of micro-mindfulness and appreciating life's glimmers, turning daily routines into moments of serenity and focus. Tailored for a diverse audience, this episode offers practical advice on recognizing and cherishing small joys, demonstrating how mindfulness c
Sleep Smarter with 3 Essential Tips: Dr Holly Batchelder
Welcome to a special New Year's episode where Dr. Holly Batchelder cuts through the clutter of sleep advice with three science-backed strategies. Starting at the 6:30 mark, we focus on enhancing your sleep quality without adding to the anxiety that often comes from the overwhelming information available. Sometimes, the quest for perfect sleep can be the very thing that eludes us. With Dr. Holly's
Redefining Worth: Beyond Beauty Standards and Body Image
In this candid episode, Drs Holly and Alison delve into body image and societal beauty standards, infusing a unique twin perspective on comparison. Facing labels like 'the fat twin' in youth, they explore the deep-seated challenges and pressures of media ideals. The conversation covers body neutrality, health at every size, and self-compassion in redefining beauty standards. Join us as we break do
Breaking the Silence on the Complexities of Maternal Mental Health
Dr. Holly delves into an intimate and eye-opening conversation with Dr. Alison, a certified perinatal mental health expert (PMH-C). As both psychologists and mothers who have navigated their unique challenges, they aim to navigate the unspoken parts of motherhood, exploring birth trauma, postpartum experiences, and the power of sharing and support. This candid conversation offers insights, hope, a
The Imposter Phenomenon: Self-Doubt in the Age of Comparison
Join Dr. Holly and Dr. Alison Batchelder in a thought-provoking conversation on the Imposter Phenomenon (AKA imposter syndrome). In this episode, they focus on its psychological foundations, the amplifying effects of social media, and the pressures of contemporary society. They unpack the cognitive-behavioral aspects of this experience and discuss the crucial role of self-compassion as a powerful
Self-Compassion: Myths, Realities, and Universal Truths
In our first episode, Drs. Holly and Alison chat about self-compassion. We explore its role in our individualistic society and ponder if it truly is a universal key to emotional well-being. Examining the nuances of self-compassion, we discuss how it fits into different cultural contexts and individual experiences. Join us as we challenge common misconceptions and delve into a deeper understanding
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