Episode 76: On What Mindfulness Really Is | Kristen Callaway, LMFT

Episode 76: On What Mindfulness Really Is | Kristen Callaway, LMFT

In this episode of Therapist Take Podcast, we welcome back licensed therapist Kristen Callaway for a practical, down-to-earth conversation on mindfulness….without the eye rolls. Together, we unpack what mindfulness actually is (hint: it’s not just meditation), why it can feel uncomfortable or even threatening, and how it connects to your nervous system and trauma responses. Kristen shares how mindfulness helps you move from reacting to responding, and offers simple, real-life tools you can use in moments of stress—whether you're stuck in traffic, overwhelmed at home, or navigating anxiety. We also explore how building awareness can help you better understand what you truly need, break cycles of avoidance, and grow confidence in handling difficult emotions. If mindfulness has ever felt inaccessible, unrealistic, or just not “your thing,” this episode reframes it into something practical, flexible, and deeply human. _____________________ 00:00 – Introduction & welcome 01:16 – Introducing Kristen Callaway 03:13 – Why mindfulness (and why people resist it) 04:30 – Mindfulness vs. meditation 07:04 – What mindfulness actually is (simple definition) 09:11 – Why mindfulness is hard (especially for avoiders) 10:06 – Trauma and discomfort with awareness 12:02 – Everyday disconnection from internal signals 13:02 – The nervous system & polyvagal theory explained 14:33 – Fight, flight, freeze, and fawn responses 16:23 – Reacting vs. responding to perceived threats 19:36 – Mindfulness as acceptance (not avoidance) 20:18 – Practical tools: naming, distancing, and breathing 21:46 – How to regulate your nervous system in real time 22:00 – Asking: “What do I need right now?” 24:27 – Panic attacks, breathing, and sensory grounding 26:33 – Awareness → identifying needs 27:13 – Meeting basic and emotional needs 28:50 – Real-life example: anxiety while driving 31:10 – Emotional release & the “cry song” concept 33:28 – Human discomfort & avoidance patterns 35:12 – Thera-Sense Game 41:35 – Closing thoughts & where to find Kristen __________________ Resources from this Episode: Note: As Amazon Associates, we earn on qualifying purchases. Polyvagal Theory (Stephen Porges) – Understanding how the nervous system detects and responds to threat - https://amzn.to/4cESDIS [https://amzn.to/4cESDIS] Breathing – Techniques to activate the parasympathetic nervous system - https://amzn.to/4tcZX5i [https://amzn.to/4tcZX5i] Feelings Wheel – Tool for identifying emotions - - https://amzn.to/41BqoWj [https://amzn.to/41BqoWj] EMDR (Eye Movement Desensitization and Reprocessing) – Trauma-focused therapy approach - https://amzn.to/4vz721A [https://amzn.to/4vz721A] “How to Keep House While Drowning” (book) – Mentioned in relation to Kristen’s podcast series - https://amzn.to/3QfG13m [https://amzn.to/3QfG13m] _________________ ABOUT OUR GUEST: Kristen Callaway is a Licensed Marriage and Family Therapist and the owner of Seeking Peace Counseling. She is EMDR-certified and an Oklahoma-approved licensed supervisor, with additional certification as a first responder counselor. Kristen specializes in working with adults navigating trauma, anxiety, and grief, with a particular focus on military service members and first responders. Her approach integrates nervous system awareness, mindfulness, and trauma-informed care to help clients build resilience and healing. She is also the host of the podcast Let’s Sit With This, where she shares grounding tools, encouragement, and honest conversations about life’s challenges. Outside of her clinical work, Kristen enjoys running (including half marathons), baking, and spending time with her husband—a military veteran and law enforcement officer—and their two children. Connect with Kristen: Website: seekingpeace.com [seekingpeace.com] Podcast: Let’s Sit With This - https://podcasts.apple.com/us/podcast/lets-sit-with-this/id1818168015 [https://podcasts.apple.com/us/podcast/lets-sit-with-this/id1818168015] _______________ For more great content, please check out our LinkTree at https://www.linktr.ee/familysolutionsok [https://www.linktr.ee/familysolutionsok] Social: Seeking Peace Counseling (Facebook & Instagram)

Episode 75: The Healing Power of Films & Film-Making | Erin Elizabeth Cook (guest)

Why do some films leave us speechless, stirred, or suddenly more aware of our own lives? In this episode of Therapists’ Take, we sit down with actor, producer, and screenwriter Erin Elizabeth Cook, whose current film in production features Martin Sheen. Together, we explore how storytelling onscreen doesn’t just entertain, it evokes emotion, builds empathy, and influences how we understand ourselves and others. From a clinical lens, we examine the psychological mechanisms that make movies powerful tools for emotionalprocessing and identity formation. From Erin’s perspective inside the industry, we unpack how characters are developed, how emotional arcs are crafted, and what it takes to portray vulnerability in a way that feels authentic rather than performative. This conversation bridges the therapeutic and the cinematic, revealing how the stories we watch often echo the stories we’re living. __________________ 00:00 - Hi, Carrie! 08:20 - The One Film 12:59 - Martin Sheen 16:48 - Character Development 23:25 - A Larger Purpose - Posttraumatic Growth 27:10 - Writing Our Own Story 43:50 - Telling Your Story 44:15 - Self-Awareness & Method Acting 54:25 - Mental Health Attunement on Set 01:05:00 - Information for "The One" Movie ____________ About the Author: Erin Elizabeth Cook Producer/Screenwriter/Actor-Erin Elizabeth Cook started training for her career in Theatre, Television, and Film at the age of twelve. She has appeared on various TV Shows, Theatrical Productions, Commercials, and Films across the United States including Texas, California, Oregon and Oklahoma, both in front and behind the camera.  After making the decision to leave LA and taking a long personal hiatus, Erin re-launched her career in her home state in 2014. Since then, she has had over 30 speaking roles in various Films including "Awake", "If Looks Could Kill", and "The Unbreakable Boy". Erin is also an Award Winning Screenwriter and Producer. Having interned directly under a Producer on over 20 sets in LA and at home, she recently set out to produce her own content. She has won over 30 Awards for her Screenplay "The TentVille Knights" including The Golden Pen Screenwriter of the Year Award in 2023. "Chasing Shadows", a short film that she Produced, wrote, and starred in, had it's Hollywood World Premiere at the Beverly Hills Film Festival at the TCL Chinese Theaters in 2024. During that time, she was also deep into development for her first Feature Film which she wrote, produced, and co-starred in. "The One", starring Martin Sheen, Jana Kramer, Nick Zano, Olivia Sanabia, and Noah Redclay was filmed entirely in Oklahoma thanks to incentives and the Filmed in Oklahoma Act and features new songs from "We The Kings" and "The Imaginaries".While awaiting a late 2026 release, she is in development on another Feature film and an Episodic. She just completed her fourth Feature Screenplay, "Second Shift". When she's not working, she loves spending time with her furry children, helping other pets find their forever homes, and advocating for PTSD and mental health awareness. Connect with Erin on Instagram at https://www.instagram.com/erinelizabethcookofficial [https://www.instagram.com/erinelizabethcookofficial] _________________ Information on "The One" Movie Instagram: https://www.instagram.com/theonefeaturefilm [https://www.instagram.com/theonefeaturefilm] Facebook : https://www.facebook.com/theone-movie [https://www.facebook.com/theone-movie] Facades Short Film: https://youtu.be/i3V4y2ksRq0?si=fOwayjcy36STLhtu [https://youtu.be/i3V4y2ksRq0?si=fOwayjcy36STLhtu] ______________________ Please check us out on our linktree for more great content: https://linktr.ee/familysolutionsok [https://www.instagram.com/erinelizabethcookofficial]

Episode 74: On the Healing Power of the Stage

What if stories aren’t just something we consume, but something we step into, feel in our bodies, and experience together? In this episode of Therapists’ Take, we sit down with Rev. Jim Perkin, founder of Bedford Theatre and longtime community arts leader, to explore the healing potential of live performance. Though Jim isn’t a mental health professional, his decades in ministry and community theatre offer a practical and deeply human perspective on how the stage can spark connection, meaning, and personal growth. We talk about how theatre invites people into stories bigger than themselves, creates safe space for emotional expression, and fosters a powerful sense of belonging—both for those on stage and those in the audience. From the vulnerability of performing live to the shared ritual of gathering around a story, this conversation reveals how creative experiences can nurture reflection, resilience, and hope. _________________ 00:00 - Hi, Carrie! Hi, Jim! 03:31 - Jim's Story & the Bedford Theatre 13:15 - Can Theater Help Us Be Better? 17:45 - The Power of Our Imagination 19:05 - Creating a Better You 28:45 - The Audience Is Part of the Show 34:55 - Belonging 38:09 - Musical Match-Ups (fun) 50:45 - Auditioning Info _________________ ABOUT OUR GUEST: REV. JIM PERKIN Rev. Jim Perkin is the founder of Bedford Theatre and a lifelong advocate for the arts, community, and ministry. He graduated from Oklahoma City University in 2000 with a Bachelor of Arts in Religion and earned a Master of Divinity with high honors from Phillips Theological Seminary in 2010. Jim has been active in ministry since the age of 18, serving in numerous pastoral and youth ministry roles across Oklahoma, Kansas, and Missouri, including appointments in Poteau, Snyder, Indiahoma, Moore First, Nowata, and Denton (KS) United Methodist Churches. He and his wife have also served as Family Counselors at the United Methodist Boys Ranch near Gore, Oklahoma. Jim’s love for theatre and the arts runs deep. He spent six years volunteering with Good Times Community Theatre in Poteau, Oklahoma, where he built sets and designed and ran lights and sound. He also served on their board of directors for four years, the final two as President. Today, Jim continues his involvement in the arts through Bedford Theatre at Nichols Hills United Methodist Church, where he serves as Producer for most shows and Director for their upcoming production of Seussical (the Musical). In addition to his work in ministry and theatre, Jim enjoys playing guitar, singing, sports, and spending time with his family. He has a deep passion for helping people grow in their relationship with Jesus Christ and connect more fully with God—a calling he first felt at age 15 during a formative experience at Camp Egan near Tahlequah, Oklahoma, and one that continues to shape his life and work today. _________________ Check out the following links related to Rev. Perkin and his ministry through the arts: * Bedford TheatreWebsite - https://nicholshillsumc.org/bedford-theatre/ [https://nicholshillsumc.org/bedford-theatre/] * Facebook - https://www.facebook.com/bedfordtheatre1212 [https://www.facebook.com/bedfordtheatre1212] * Instagram - https://www.instagram.com/bedfordtheatre [https://www.instagram.com/bedfordtheatre] Nichols Hills United Methodist Church * Website - https://nicholshillsumc.org/ [https://nicholshillsumc.org/ ] * Facebook - https://www.facebook.com/nicholshillsumc [https://www.facebook.com/nicholshillsumc] * Instagram - https://www.instagram.com/nicholshillsumc [https://www.instagram.com/nicholshillsumc] __________________ For more great content or to learn more about mental health services we offer, please check out our LinkTree - https://www.linktr.ee/familysolutionsok [https://www.linktr.ee/familysolutionsok]

Episode 73: On the Tragedy of Abrupt Changes to Couple Dynamics Upon Discovery of Infidelity

Infidelity doesn’t just damage trust, it changes the emotional landscape of a relationship almost overnight. In this episode of Therapists’ Take, we unpack the complex shifts couples often face in the aftermath of betrayal, exploring how identity, connection, and stability can suddenly feel uncertain. Rather than focusing only on the event itself, we look at the relational ripple effects: evolving roles, fluctuating power dynamics, and the emotional disorientation many partners experience. Drawing from clinical insight and real-world patterns, we discuss concepts like liminal space, ambivalent attachment, and the unexpected relational dynamics that can emerge during repair attempts. This conversation is designed for clinicians, couples working through rupture, and anyone interested in understanding how relationships reorganize after a breach of trust — and what healing can realistically look like. ___________ 00:00 - Hi, Zander & Mackenzie 06:47 - Episode Breakdown 07:14 - The Liminal State 16:21 - The Mother-Son Phenomenon 29:03 - The One-Down Position 30:30 - Desire for Retribution 34:29 - the Progress Paradox 39:40 - Community ____________________ Books: * Ambiguous Loss by Pauline Boss - https://amzn.to/3ZTA2CV [https://amzn.to/3ZTA2CV] * The Betrayal Bond by Michelle Mays - https://amzn.to/3MorrVy [https://amzn.to/3MorrVy] * Hurting with God by Glenn Pemberton - https://amzn.to/4ahOqe0 [https://amzn.to/4ahOqe0] * Sapiens by Yuval Harari - https://amzn.to/4copqTJ [https://amzn.to/4copqTJ] * State of Affairs by Esther Perel - https://amzn.to/4kvysjU [https://amzn.to/4kvysjU] As Amazon Associates, we earn from qualifying purchases. __________________ More on Mackenzie Camp Article: Better Boundaries: Introducing The PARC, a New Relational Tool - Family Solutions Counseling [https://familysolutionsok.com/better-boundaries-introducing-the-parc-a-new-relational-tool/] Profile Page: Mackenzie Camp - Family Solutions Counseling [https://familysolutionsok.com/about/mackenzie-camp/]_________________ For more great content or to learn more about the services we offer at Family Solutions Counseling, please click on our LinkTree - https://www.linktr.ee/familysolutionsok

Episode 72: On Safety Planning | Brian Putnam

In this episode of Therapists’ Take, we welcome back published author and practicing family law attorney Brian Putnam to continue our conversation on Escaping Domestic Abuse, the title of his book and the framework for this important series. This time, our focus is on one of the most critical and practical aspects of leaving an abusive relationship - safety planning. Together, we walk through how to thoughtfully develop a safety plan, what essential items and documents should be gathered in advance, how to safely execute the plan, and what survivors can expect in the immediate aftermath of leaving. Brian brings both his legal expertise and his deep understanding of the lived realities survivors face, helping translate complex decisions into clear, actionable steps. We also discuss a comprehensive safety planning checklist that Brian has created and generously shared with our listeners (see like below). This resource is designed to help individuals think through each phase of the process with greater clarity, preparation, and support. This episode is an empowering, practical continuation of our exploration of how to move from surviving abuse to taking concrete steps toward safety and stability. --------------- 00:00 - Hi, Carrie (introduction) 01:37 - Introducing Our Guest, Brian Putnam 03:00 - The Book 06:28 - Empowered through Leaving 11:15 - The Checklist 13:10 - Preparing to Leave 21:05 - Items to Take 26:55 - Executing the Plan 34:32 - You Left, but It's Not Over ____________ The Checklist - https://shorturl.at/pzAj3 [https://shorturl.at/pzAj3] ____________ About Our Guest: Brian Putnam is an experienced attorney, advocate, and author of Escaping Domestic Abuse: A Step-by-Step Guide to Breaking Free. Through his legal work and writing, Brian provides survivors with clear, compassionate guidance for navigating the legal system and safely leaving abusive situations. For more information about Brian and/or the legal services his team provides, please visit https://www.PutnamLawOffice.com [https://www.PutnamLawOffice.com]. To purchase the book, Escaping Domestic Abuse: A Step-by-Step Guide to Breaking Free, you can do so by clicking the following link - https://amzn.to/47zeFeS [ https://amzn.to/47zeFeS] As Amazon Affiliates, we earn from qualifying purchases. ----------------- Domestic Abuse Resources: Escaping Domestic Abuse (book) by Brian Putnam – see link above National Domestic Violence Hotline – 1 (800) 799-SAFE(7233)YWCA - ⁠https://www.ywca.org [https://www.ywca.org]/⁠ Oklahoma Specific Domestic Abuse Resources:OK Domestic Violence Hotline – 1 (800) 522-SAFE (7233) YWCA OKC– ⁠https://www.ywcaokc.org/⁠ [https://www.ywcaokc.org/⁠] Palomar - ⁠https://palomarokc.org/ [⁠https://palomarokc.org/] ⁠Cardinal Point - ⁠https://cardinalpointok.org/ [https://cardinalpointok.org/] ⁠Latino Community Development - ⁠https://www.lcdaok.com/ [⁠https://www.lcdaok.com/] ⁠Sanctuary Women’s Development - ⁠https://www.lcdaok.com/ [⁠https://www.lcdaok.com/] _________________ For more great content or to learn more about our mental health services, please check out our linktree - https://linktr.ee/familysolutionsok [https://linktr.ee/familysolutionsok]