Yellow Chair Collective: The Podcast

What's Next for the Podcast? Welcoming Season 8 of Our Podcast, coming May 2024

In this episode, Helen Garcia interviews Alison Ly, LCSW, about the importance of setting boundaries. They discuss what boundaries are and how they can protect and preserve various aspects of our lives. Alison shares her personal struggles with boundaries and emphasizes that setting boundaries is an ongoing process. Follow Allison Ly, LCSW- Coaching Website: https://www.heyallisonly.com Therapy Practice: https://www.allisonlytherapy.com Instagram: @heyallisonly Takeaways Boundaries are anything that we feel can protect and preserve us, such as emotions, time, energy, and finances. Setting boundaries is an ongoing process and new situations may require adjustments. Boundaries can be set with others or internally, and it's important to prioritize self-care and personal needs. Zooming out, prioritizing, and filtering priorities can help maintain focus and balance in work and personal life. Reflective questions can help identify the root causes of boundary struggles, and it's important to address and process dark thoughts and emotions. Grief can have a significant impact on relationships, causing individuals to blame themselves and overcompensate to prove their worth. Healing from childhood patterns is essential for improving relationships and living a fulfilling life. Recognizing signs of readiness for healing, such as a desire for positive relationships and a willingness to change, is crucial. Creating boundaries and making space for personal needs is essential for self-care and sustaining healthy relationships. Indirect boundaries can be effective in certain situations, allowing individuals to prioritize their needs without explicitly stating them. Chapters 00:00 Introduction and Background 01:02 Understanding Boundaries 05:29 Boundaries in the Context of Work 07:12 Setting Boundaries as a Parent 09:15 Zooming Out and Prioritizing 11:48 Identifying Signs of Boundary Crossings 13:05 Planning and Goal Setting 14:20 Filtering Priorities 19:46 Reflective Questions for Boundary Keeping 21:52 Dealing with Dark Thoughts and Emotions 22:10 The Impact of Grief on Relationships 23:47 Longing and Grief 24:27 Healing from Childhood Patterns 25:42 Signs of Readiness for Healing 27:10 The Challenge of Changing Others 28:19 Making Space for Personal Needs 29:12 The Journey of Self-Reflection 30:01 Saying No and Creating Boundaries 31:29 Understanding Personal Needs 32:15 The Importance of Self-Care 34:43 The Course on Setting Boundaries 36:36 Reframing Guilt and Self-Hatred 37:21 Having Boundary Conversations 39:16 Indirect Boundaries and Communication 42:11 Reflecting on Personal Boundaries

In this conversation, therapist Robyn Tamanaha discusses her experience and expertise in working with OCD and bipolar disorder. She provides advice for individuals going into therapy and addresses common misconceptions about these conditions. They also delve into the topic of burnout and share personal experiences and strategies for avoiding and recovering from burnout. Chapters 00:00 Introduction and Personal Plans 01:36 Background and Specialties 04:04 Advice for Therapy 06:30 Misconceptions about OCD and Bipolar 09:28 Misdiagnosis and Differentiating OCD and Bipolar 13:36 Treatment Options for OCD and Bipolar 17:06 Interpersonal and Social Rhythm Therapy 19:02 Client Reactions to Diagnosis 22:45 Creating a Safe Space for Clients 25:15 Early Career Experiences 28:50 Sustaining Energy and Self-Care 35:02 The Dangers of Reckless Driving 35:38 Taking Action and Avoiding Burnout 36:37 Physical Signs of Burnout 38:22 Creating Routines and Self-Care Practices 39:22 Personal Experience with Burnout 40:16 Recognizing the Check Engine Light 41:18 The Pressure to Succeed 42:09 Finding Balance and Nurturing Other Aspects of Life 43:48 The Importance of Community and Connection 46:08 Stepping Outside of Comfort Zones 50:45 Lessons to Leave Behind Work with Robyn Tamanaha, LMFT - https://www.robyntamanahatherapy.com/ https://www.instagram.com/robyntamanahatherapy/?hl=en

Therapist Mina Yoon discusses growing up with an emotionally immature parent and late ADHD diagnosis. Topics include setting boundaries, shame, ADHD validation, and preserving relationships. Insights on Asian family dynamics, cultural influences on boundaries, and the impact of complex trauma. Emphasis on self-reflection, self-compassion, and the common traits of ADHD, such as hyper-focus.

In today's episode, we interview Stanford Psychologist and President of the Asian American Psychological Association, Dr. Christine Catipon on grief, challenges in leadership, and imposter syndrome. Takeaways Leadership comes with challenges, but it is important to approach it with humility and a willingness to have difficult conversations. Spirituality and faith can provide grounding and support during challenging times. Imposter syndrome is common, but it is important to remember that our worth is not defined by external achievements. Self-compassion and authenticity are key in navigating personal and professional growth. Building community and finding connection with others is essential for personal and collective healing. Understanding and embracing pain can lead to self-actualization and personal growth. Finding support and making a difference in one's work can provide a sense of purpose and fulfillment. Balancing multiple responsibilities requires self-care and prioritizing one's health. Trusting one's inner wisdom and following the path that aligns with personal growth is essential for making decisions and finding fulfillment. Chapters 00:00 Introduction 02:27 Challenges of Leadership 03:35 Imposter Syndrome and Power 06:59 Navigating Leadership and Cultural Humility 08:36 Handling World Events and Building Community 10:28 Self-Compassion and Authenticity 16:46 Spirituality and Faith 23:08 Identity Crisis and Personal Growth 30:47 Advice to Younger Self 36:39 Writing a Book and Inner Dialogue 37:16 Discovering Self-Actualization through Understanding Pain 38:24 The Second Valley: Dealing with Family Health Issues 39:18 The Devastating Impact of Preventative Surgeries 41:09 Finding Support and Making a Difference at UC Irvine 42:35 Feeling Supported at Stanford and Taking on Leadership Roles 44:19 Balancing Multiple Responsibilities 45:16 Self-Indulgence and Self-Care 47:57 Trusting Inner Wisdom and Following the Path 50:55 Using Feelings and Authenticity to Make Decisions 52:13 Being the Expert on Your Own Life 52:59 Positive Feedback and Impact on Others 53:31 Gratitude and Appreciation

Therapist Khai Hoang and Helen discuss societal pressures and embracing self-acceptance. They touch on imposter syndrome, authenticity, and the impact of social media. Key takeaways include embracing uncertainties for personal growth, trusting intuition for positive outcomes, and the importance of building trust in relationships. The podcast explores navigating power dynamics, embracing imperfections, finding inner confidence, and the significance of work relationships and community for personal well-being.

In this conversation, Helen interviews Ruth Sze, an art therapist and marriage and family therapist, about her work with postpartum moms. Ruth shares her personal journey of becoming a mom and going back to school to pursue her passion for art therapy. Takeaways Art therapy can be a powerful tool for expressing subconscious needs and emotions. The postpartum period can be a time of joy, but also loneliness, grief, and guilt. Creating a safe space for moms to share their experiences and process their emotions is crucial. Mindfulness and self-compassion are important for healing intergenerational trauma and building resilience. Mom guilt can be a significant barrier to self-care and personal fulfillment. It is important for moms to challenge societal expectations and define their own version of a good mom. Finding time for self-care requires intentional time blocking and prioritization. Art therapy can support mindfulness, emotional expression, and reflection in the journey of self-discovery and understanding. Chapters 00:00 Introduction of Ruth and Her Work 03:18 Focus on Postpartum Population 06:25 Ruth's Journey to Grad School 11:40 Ruth's Experience as a New Mom in Grad School 17:38 Structure of the Postpartum Mom Group 22:40 Healing Intergenerational Trauma 29:33 Mindfulness and Self-Compassion 36:33 Struggles with Having Fun 37:40 The Impact of Mom Guilt 39:39 Exploring the Idea of a Good Mom 41:01 Navigating Guilt and Shame 42:32 Finding Time for Self-Care 43:29 Overcoming the 'I Don't Know What to Do' Barrier 46:39 Incorporating Art Therapy into the Practice 51:05 The Experience of Being a Third Culture Kid 57:38 Using Art as a Form of Expression and Understanding

In this conversation, Nadia Islam, a licensed clinical supervisor at Yellow Chair Collective, discusses the importance of evidence-based and culturally humble approaches in therapy. She discusses the importance of accepting reality and moving towards one's values, as well as the power of voice and the impact of self-judgment. Takeaways Evidence-based therapy involves using strategies that have been proven to lead to significant improvement in clients' symptoms or conditions. Cultural humility recognizes the limitations of research and aims to create a collaborative space that respects diverse populations. Client advocacy and empowerment are important in therapy, allowing clients to drive the conversation and make decisions about their own lives. The therapist's role is to guide the conversation, using active and directive approaches when necessary. Understanding and defining the client's problem is a crucial step in therapy. Maslow's hierarchy of needs is a complex framework that may not fully capture the overlapping phases of personal growth and community focus. Personal background and cultural influences shape a therapist's approach to therapy. Transitioning to therapy and facing challenges can be a transformative experience for both the therapist and the client. Becoming a licensed therapist requires dedication and perseverance. Accepting reality and moving towards one's values can bring meaning and fulfillment. Unconditional love in adult relationships may not be realistic or fair, as reciprocity and equality are important. Self-judgment can hinder personal growth and happiness, while curiosity can lead to greater understanding and acceptance. Focusing on the dynamics of relationships and the qualities of the connection can be more important than finding the 'right' person. Chapters 00:00 Introduction 01:06 Evidence-Based Practice & Cultural Humility 03:00 The Importance of Client Advocacy 06:00 The Therapist's Role in Guiding Conversations 08:17 Balancing Active and Directive Approaches 11:30 Helping Clients Identify and Define Problems 13:59 Maslow's Hierarchy of Needs 16:09 Indigenous Framework and Overlapping Phases 18:07 Personal Background & Cultural Influences 22:14 Navigating Challenging Situations and Making Decisions 26:37 Experiences in New York City and California 30:17 Transitioning to Therapy, Facing Challenges 35:26 Nadia's Journey to Becoming a Licensed Therapist 36:05 Pursuing International Social Work 36:31 Working in Sri Lanka 37:41 Challenges and Failures 40:52 Dealing with Disappointment 41:41 Values and Acceptance 42:48 The Power of Voice 43:45 Defining Values 46:15 Dealing with Uncertainty 47:10 Self-Judgment and Curiosity 49:11 The Belief of Unlovability 51:37 Unconditional Love in Adult Relationships 54:46 Letting Go of Expectations 57:09 Focusing on the Relationship 58:35 Lessons from Intimate Partner Violence 01:00:08 Identifying What You Want 01:01:15 The Dance of Relationships

Razdeep Kaur, MSW discusses radical honesty, self-reflection, and personal growth. Topics include embracing rawness, consciousness shaping reality, breaking free from societal molds, setting boundaries, and recognizing personal needs for self-care. Integrity and authenticity are essential for personal growth and decision-making.

Helen is joined by the Co-Directors of Yellow Chair Collective: Soo Jin Lee and Linda Yoon. In this episode, Soo Jin and Linda celebrate the launch of their book "Where I Belong" by vulnerably discussing the changing perceptions of Korean culture and Asian representation due to media and internet access, as well as the presence of mental health representation in Korean dramas. Takeaways: Creation of support groups and workshops during the COVID-19 pandemic Journey of the book "Where I Belong" Response to the rise of hatred and violence in the Asian community Providing a tool for connection and support Personal experiences shared by the authors Struggles with identity and trauma healing Time Stamps 00:00 Introduction 03:23 Who are Linda, Soo Jin, and Helen? 08:39 Creating community spaces, support groups, and workshops. 13:36 Struggle with identity and belonging in America. 15:16 Healing trauma, understanding personal experiences and perspective. 19:19 Struggling with English, parents upset about performance. 22:01 Asian American identity, stereotypes, standards, and deeper understanding. 25:56 Reflecting on life, family, work, and change. 31:34 Negative perception of therapy led to action. 34:18 Asian upbringing creates defensive walls, fosters vulnerability. 38:07 Reflecting on history, grief, celebration, and preservation. 40:12 Reclaiming identity through joy and empowerment journey. 44:53 Uncertain future for next generation, hopeful diversity. 50:47 Breaking the stigma of mental health barriers. 54:28 Celebration through food