Whether you’re currently in therapy or have been exploring finding a therapist, you’ve probably wondered, “How do I get the most out of therapy?”

In this episode, Valerie and Emerson share their top tips for making the most out of your sessions…and Emerson also shares a real therapist moment of ripping her pants at the office 🫣

As always, there’s so much more, including great song recommendations and some hopeful moments to get you through the chaos and heaviness of living in this world.

This episode covers:

• 00:06:34 - Tea & Crumpets – KINRGY and updates on Em’s Project Panning!
• 00:11:09 - Reminder for Step Into My Office submissions (no segment this episode)
• 00:11:42 - The Lore – Emerson ripped her pants at the office 😳
• 00:19:16 - The DSM – How to get the most out of therapy
• 00:51:57 - Now That’s What I Call…. OKAAAAY
• 00:53:22 - Val pick: Veruca Salt - “Volcano Girls”
• 00:55:07 - Em pick: Ed Sheeran - “I’m A Mess”
• 00:56:10 - Fire Dumpster Phoenix – How a restaurant owner is helping feed survivors of the LA wildfires + an aid worker helping South Sudanese residents with disabilities create disaster preparedness plans

Resources + Stuff Mentioned in This Episode:

• KINRGY
• Project Panning
• Volcano Girls by Veruca Salt
• I’m a Mess by Ed Sheeran
• Marissa Hermer’s restaurant burned down in the LA wildfires. Now she’s feeding families in need
• Article about Daniel Anyang

Connect with Us:

• Send a story or ask for advice: butforrealpod@gmail.com
• But For Real on IG: @butforrealpod
• Now That's What I Call... OKAAAAY Playlist
• The Gaia Center on IG: @thegaiacenter
• Val on IG: @valkaymartin
• The Gaia Center website: www.gaiacenter.co

DISCLAIMER: But For Real Podcast is not a substitute for individualized mental health treatment or healthcare. This podcast is solely for entertainment and educational purposes. If you are in crisis, please utilize crisis support services, such as the Crisis Text Line (Text START to 741741 in the US) or the 988 Suicide & Crisis Lifeline: (Call 988 in the US), or visit www.findahelpline.com for international resources.

2025 is officially here, and in this week’s episode, Val and Emerson are talking all about how to kick off the new year with compassionate self-discipline, instead of the often toxic #newyearnewme mentality.

This episode covers:

• 03:42 - Tea & Crumpets: Emerson is getting creative with her iPad and Val finally started watching Nobody Wants This.
• 08:03 - The Lore: After extreme stress due to caring for aging parents, a woman had a bizarre immune reaction that showed her very tangibly that she needed a fresh start.
• 11:50 - The DSM: The #NewYearNewMe culture historically isn’t working for the vast majority of people, why doesn’t it work and what CAN work instead!
• 32:56 - Now That’s What I Call…OKAAAAY
• 34:01 - Em Pick: “New Year’s Day” by Taylor Swift
• 36:32 - Val Pick: “Yes and More Please” by Fia
• 37:32 - Fire Dumpster Phoenix
• Val’s pick: Minnesota Summer Camp for HIV-Positive Kids Closes Down— [dramatic pause] Because There Aren’t Any More”
• Em’s pick: Woman collects and reunites families with their photographs lost to Hurricane Helene

Resources + Stuff Mentioned in This Episode:

• The Practice of Groundedess: A Transformative Path to Success That Feeds--Not Crushes--Your Soul
• Brad Stulberg
• Kristin Neff’s self compassion work
• New Year’s Day by Taylor Swift
• Yes and More Please by Fia
• Minnesota Summer Camp for HIV-Positive Kids Closes Down— [dramatic pause] Because There Aren’t Any More
• Woman collects and reunites families with their photographs lost to Hurricane Helene

Connect with Us:

• Send a story or ask for advice: butforrealpod@gmail.com
• But For Real on IG: @butforrealpod
• Now That's What I Call... OKAAAAY Playlist
• The Gaia Center on IG:

In this week’s episode, Val and Em take a deep dive into two topics that are relatable for pretty much everyone in today’s society – anxiety and stress 😅

From basic definitions, to stats, to practical tips for how to actually manage anxiety and stress, this episode is a must listen.

And, as always, we get into so much more – including some of Val’s lore 🤪

This episode covers:

• 1:00 - Thoughts on the end of the year/new year reflections
• 02:47 - Tea & Crumpets: Men Who Hate Women by Laura Bates & Buy Now, the Shopping Conspiracy (on Netflix)
• 08:52 - The Lore: Some of Val’s most memorable moments from her old job
• 13:50 - The DSM: Navigating stress and anxiety
• 40:23 - Now That’s What I Call…OKAAAAY!
• 42:24 - Em Pick: “American Teenager” by Ethel Cain
• 44:35 - Val Pick: “The Parting Glass” by The Wailin' Jennys
• 46:20 - Wait…What?: What does “unaliving” mean?
• 52:47 - Fire Dumpster Phoenix: How two grandparents are selling Christmas trees to fund their grandchildren’s college education & a positive rat experiment related to anticipatory savoring

Resources + Stuff Mentioned in This Episode:

• Men Who Hate Women by Laura Bates
• Buy Now, the Shopping Conspiracy (on Netflix)
• Statistics and insights from the APA’s 2023 Stress in America Report:
• Acceptance and Commitment Therapy
• American Teenager by Ethel Cain
• The Parting Glass by the Wailin’ Jennys and by Hozier
• Grandparents planted over 5,000 Christmas trees a decade ago to help fund their grandkids collegiate careers!
• @thatgoodnewsgirl on IG

Connect with Us:

• Send a story or ask for advice: butforrealpod@gmail.com
• But For Real on IG: @butforrealpod
• Now That's What I Call... OKAAAAY Playlist
• The Gaia Center on IG: @thegaiacenter
• Val on IG: @valkaymartin
• The Gaia Center website: www.gaiacenter.co

DISCLAIMER: But For Real Podcast is not a substitute for individualized mental health treatment or healthcare. This podcast is solely for entertainment and