4. Burnout, Boundaries and the power of the word NO

8. Why are we so disconnected from nature Part 1 with Dr. Lena Dicken

In this episode of the B.Real Podcast, host Brittany Bijan sits down with Dr. Lena Dicken, a licensed clinical psychologist and creator of The Outdoor Psychologist, to explore how nature, awe, and intentional daily practices can transform mental health. Dr. Dicken shares her journey from surf therapy and addiction treatment work in Los Angeles to developing the OP Method, a nature-based framework rooted in mindfulness, awe, gratitude, and neuroplasticity. Together, they discuss why modern life disconnects us from the natural world, how simple sensory practices outdoors can regulate the nervous system, and why regularly “zooming out” into awe helps us remember we’re part of something much bigger than our everyday stress. 5 Key Takeaways • [0:00:00] – Modern life has layered over our innate connection to nature, leaving many people who feel disconnected more likely to harm the planet. • [0:01:50] – Dr. Lena’s path from clinical practice to The Outdoor Psychologist is rooted in research on nature’s benefits and years of surf therapy with people in recovery. • [0:04:37] – Surf therapy emerged organically when an addiction center asked Dr. Lena to build a program, leading to her manualized “Saltwater Sessions” focused on resilience and confidence. • [0:11:02] – The OP Method blends mindfulness, awe-based practices, gratitude, and neuroplasticity education to help people repeatedly choose habits that reshape their brains and lives. • [0:13:16] – Daily, distraction-free time outdoors—tuning into temperature, breeze, smells, and colors—can reduce anxiety and depression and support sleep, immunity, and brain function. “It’s like almost anything that ails you, being outside will help with it.” – Dr. Lena Dicken  Guest & Resources * Guest: Dr. Lena Dicken – Licensed Clinical Psychologist & Founder, The Outdoor Psychologist * Learn more: outdoorpsychologist.com [https://www.outdoorpsychologist.com/] * Instagram: https://www.instagram.com/theoutdoorpsychologist?utm_source=qr * Substack: https://substack.com/@theoutdoorpsychologist?r=5xcnw3&utm_medium=ios&utm_source=stories&shareImageVariant=blur Connect with B: Instagram: @brittanybijan [https://www.instagram.com/brittanybijan/]

7. The Shit Nobody Told me about Grief with Gianna Part 2

In this deeply personal episode, Brittany and her daughter reflect on the loss of their beloved Brooke, sharing how tribal traditions, spiritual signs, family humor, and intentional rituals help them navigate grief. They discuss the power of physical reminders, counseling, cultural connection, and naming a new baby in Brooke’s honor as ways to carry her forward while reclaiming life, joy, and purpose. 5 Key Takeaways * [0:00:00] - Tribal songs and cultural traditions become sacred bridges that keep Brooke’s presence alive across generations. * [0:01:49] - Spiritual signs—like hummingbirds and felt presence—offer comfort and a sense that loved ones remain close. * [0:03:32] - Physical reminders, shared stories, and rituals on significant dates help transform overwhelming grief into ongoing connection. * [0:08:17] - Grief can sharpen clarity around priorities, leading to personal growth, stronger boundaries, and deeper appreciation for family. * [0:14:18] - Honoring a loved one through names, children, and cultural gatherings allows their legacy to rise, phoenix-like, from loss. Quote “I feel like five years in I found these things that she's always on my mind, and even when I'm not even thinking she's on my mind… and I feel like there is hope.” – Gianna Resource Links: OPTION B: FACING ADVERSITY, BUILDING RESILIENCE, AND FINDING JOY BY SHERYL SANDBERG  [https://www.amazon.com/dp/1524732680/?bestFormat=true&k=option%20b%20facing%20adversity%2C%20building%20resilience%2C%20and%20finding%20joy&ref_=nb_sb_ss_w_scx-ent-bk-ww_k2_1_9_de&crid=1L4VPJUJZMYCM&sprefix=option%20b%20] Connect with B: Instagram: @brittanybijan [https://www.instagram.com/brittanybijan/]

6. The Shit Nobody Told me about Grief with Gianna Part 1

In this deeply personal episode, Brittany and her daughter Gianna open up about the loss of Brittany’s sister Brooke, exploring the raw reality of grief, the invisible labor of holding a family together, and the spiritual ways their love continues—through wind, hummingbirds, and everyday moments. They share how grief can feel never-ending, how it shows up differently for each person, and the tools and support that helped them begin to find light in the dark. 5 Key Takeaways • [0:01:20] – Grief is highly individual and ongoing, often resurfacing in unexpected ways long after others stop checking in. • [0:03:40] – Losing a sibling can feel like losing a part of yourself, leaving you feeling incomplete and disassociated from life. • [0:06:30] – Support roles can shift in grief; Gianna stepped in to care for her younger siblings and grandmother while suppressing her own emotions. • [0:09:40] – Tools like Sheryl Sandberg’s Option B and grief counseling became helpful only when Brittany was ready to receive them. • [0:17:52] – Spiritual signs—like hummingbirds and changes in the wind—help Brittany and Gianna feel Brooke’s continued presence and love. “The deeper the grief is, the deeper the love.” – B Resource Links: OPTION B: FACING ADVERSITY, BUILDING RESILIENCE, AND FINDING JOY BY SHERYL SANDBERG  [https://www.amazon.com/dp/1524732680/?bestFormat=true&k=option%20b%20facing%20adversity%2C%20building%20resilience%2C%20and%20finding%20joy&ref_=nb_sb_ss_w_scx-ent-bk-ww_k2_1_9_de&crid=1L4VPJUJZMYCM&sprefix=option%20b%20] Connect with B: Instagram: @brittanybijan [https://www.instagram.com/brittanybijan/]

5. The stories we tell ourselves

In this episode, Brittany opens up about her own history with negative self-talk and how the “stories” we internalize in our hardest moments shape our identity, health, and daily choices. She breaks down the biology of chronic self-criticism, why so many women struggle with it, and offers simple, actionable steps to recognize, challenge, and rewrite these old narratives into ones rooted in truth, compassion, and self-worth. 5 Key Takeaways • (00:00) – The stories you tell yourself were often written in your hardest survival moments and are not the truth of who you are. • (02:30) – Negative self-talk, especially formed in childhood and trauma, becomes the lens through which you see your worth, relationships, and capabilities. • (06:45) – Your body responds to harsh self-talk like a real threat, keeping stress hormones high and impacting inflammation, weight, immunity, and aging. • (10:10) – You can interrupt negative narratives by naming them, questioning their truth, and finding concrete counter-evidence. • (12:40) – Writing a new story for yourself—and getting support from trusted friends or professionals—helps you show up as the version of you that you’d want your daughter to see. —---- “The story you’ve been telling yourself was most likely written during your hardest moments by the part of you that was just trying to survive… but you’re not in survival mode in that anymore, and that story, however long you’ve carried it, is not the truth about who you are.” – B Resource Links: Connect with B: Instagram: @brittanybijan [https://www.instagram.com/brittanybijan/]

4. Burnout, Boundaries and the power of the word NO

In this powerful episode of the B.Real Podcast, host Brittany Bijan unpacks the hidden cost of people-pleasing, burnout, and the cultural pressure on women to always say “yes.” She explores how chronic stress, suppressed emotions, and lack of boundaries can impact women’s physical and emotional health—especially mothers and caregivers—and offers practical, body-based tools to start honoring your limits, setting clear boundaries, and reclaiming your energy without guilt. Key Points * (00:00) – Brittany introduces the episode’s core theme: why honoring your limits and saying “no” is essential for being fully present and genuinely available to others. * (05:12) – She connects women’s higher rates of burnout and autoimmune issues to lifelong conditioning to be agreeable, selfless, and quiet about their own needs. * (12:45) – Brittany shares personal stories of people-pleasing in her 20s, the toll it took on her body, and how motherhood amplifies the pressure to put everyone else first. * (19:30) – She defines healthy boundaries with real-life examples—like taking 20 minutes alone, saying no to extra commitments, and not over-explaining when you decline. * (27:05) – Brittany offers concrete action steps: doing a full-body check before saying yes, giving yourself 24–48 hours to decide, naming your non-negotiables, regulating your nervous system first, and seeking supportive, grounded help when needed. “Saying no is not selfish. It’s the most loving thing you can do for the people in your life, because when we honor our own limits and give back to ourselves, we have so much more real to give to other people.” - B Resource Links: Connect with B: Instagram: @brittanybijan [https://www.instagram.com/brittanybijan/]