In this insightful interview, I’m joined by Marcia Bonato Warren, a trauma-informed body therapist, somatic counselor, interculturalist, and author. Marcia brings over 30 years of experience working with cross-cultural mental health, and she shares a powerful lens on how identity, culture, and trauma intersect in the body.
Together, we explore the concept of embodied code switching, how our bodies carry cultural and ancestral imprints, and how healing often involves not just the mind, but movement, sensation, and deep awareness of the self. Marcia discusses her personal journey as a Brazilian and Native American woman navigating multiple cultural worlds—and how her lived experience shaped her professional path and inspired her new book.
This episode is a rich blend of personal storytelling, professional insight, and hope for a more connected, empathetic world.
Marcia’s multicultural background growing up between Pueblo traditions and Brazilian culture
What it means to experience culture somatically when language isn’t accessible
The definition and practice of embodied code switching
How somatic therapy works and how the body holds trauma, history, and healing
Cultural embodiment and the importance of body-based awareness across social, emotional, and environmental realms
The internal work of bridging identities that may feel in conflict
Intergenerational trauma and healing as a form of cultural resilience
Marcia’s new book as a form of protest and empowerment amid sociopolitical turmoil
The value of curiosity and reclaiming our sense of wonder
00:00 – Intro to Marcia and her multicultural upbringing
04:30 – Advocating through names and early sense of identity
09:00 – Growing up between cultures and learning through somatic experience
14:00 – Noticing what it feels like to “not belong” in any cultural space
17:00 – The physical experience of fitting in (or not)
20:00 – What is somatic counseling and body-based psychotherapy?
24:00 – Holding multiple identities and forming relationships between them
28:00 – Embodied code switching: definitions and origins
35:00 – Identity, trauma, and resilience in the nervous system
40:00 – Diversity, empathy, and learning across differences
43:30 – Somatics, symbolism, and healing in therapy
47:00 – Marcia’s career in advocacy and transition to therapy
52:00 – Her new book as resistance and hope in a polarized world
58:30 – Book structure, audience, and why it matters now
1:06:00 – Final reflections on curiosity, awareness, and personal power
Website: https://www.embodiedculture.com
Book Info & Resources: https://www.embodiedcodeswitching.com
Instagram: https://www.instagram.com/marciabonatowarren
Buy the Book on Amazon: https://www.amazon.com/Movement-Identity-Multiculturalism-Awareness-Code-Switching/dp/1839978376
Email: duffthepsych@gmail.com
Website: https://duffthepsych.com
Instagram: https://instagram.com/duffthepsych
If you enjoyed this episode, please consider leaving a review, sharing it with a friend, or tagging me on social to let me know your thoughts. And if Marcia’s story resonated with you, I’d love to hear how this conversation landed.
In this episode, Dr. Duff takes on two powerful listener questions in a raw and compassionate Q&A format.
The first question comes from a survivor of extensive childhood abuse, religious trauma, and complex family dynamics, who is wrestling with the decision of whether or not to publish a deeply personal memoir. Dr. Duff dives into the emotional, psychological, and ethical layers of this situation, offering validation, insight, and a heartfelt reminder that healing and storytelling can be acts of empowerment.
The second question comes from a newly single parent facing feelings of loneliness and hopelessness after a recent divorce. After a disappointing family trip, they wonder if happiness is still possible in this new chapter of life. Dr. Duff breaks down the process of emotional adjustment, the importance of realistic expectations, and how small steps can lead to renewed hope and connection.
As always, this episode is filled with empathy, nuance, and practical encouragement for anyone going through dark or uncertain times.
The complexities of publishing a memoir about trauma and abuse
Understanding the impact of complex PTSD and generational trauma
Navigating family threats and estrangement with personal boundaries
Grieving the loss of an idealized future after divorce
Why happiness doesn’t have to look how you thought it would
Tips for finding support and resilience as a single parent
The value of community, therapy, and chosen family
00:00 – Intro and personal update
03:00 – Content warning for the first question
04:05 – Listener story: Surviving severe childhood abuse and family rejection
07:00 – Dr. Duff reflects on complex PTSD and trauma recovery
08:30 – The power of isolation in abusive systems
10:00 – Complicated dynamics with the listener’s mother
11:30 – Should I publish my book about my trauma?
13:00 – Weighing the risks and benefits of publishing under a pseudonym
14:30 – Standing in your truth despite family pushback
15:00 – Listener story: Facing loneliness and doubt after divorce
16:30 – Grieving the version of life you hoped for
18:00 – Family disappointment and changing dynamics
19:30 – The importance of time and realistic expectations
21:00 – Children often remember things differently than we expect
22:00 – Challenging fatalistic thoughts about the future
23:30 – Modeling resilience and authenticity for your kids
24:30 – Final thoughts and encouragement
Episode 130: Complex PTSD – What It Is and How to Recover
YouTube channel: https://www.youtube.com/@duffthepsych
More mental health content at: https://www.duffthepsych.com
Have a question you'd like answered on the show? Reach out any time:
📧 Email: duffthepsych@gmail.com
🌐 Website: duffthepsych.com
📷 Instagram: instagram.com/duffthepsych
📺 YouTube: youtube.com/@duffthepsych
If you’ve gotten something out of the podcast and haven’t left a review yet, now’s a perfect time—especially if you’re an Apple Podcasts listener. We're close to hitting 1,000 reviews, and every one helps others find the show and supports the mission of accessible mental health content.
In this episode, I address two deeply personal listener questions that highlight the complex nature of anxiety and emotional healing in relationships.
The first question comes from a listener who has struggled with anxiety for most of their life, recently facing severe limitations due to Generalized Anxiety Disorder and medication changes. We talk about the genetic components of anxiety, the risks of benzodiazepines in older adults, and the importance of advocating for the right care—even if that means seeking new providers or considering higher levels of treatment.
The second question dives into the emotional fallout after infidelity. A listener is working to rebuild their marriage after their wife’s emotional and physical affairs but finds themselves overwhelmed by anger and trauma in the aftermath. I explore the importance of time, trauma-informed coping strategies, and how rebuilding trust is possible with consistent effort and support.
Whether you're dealing with anxiety yourself or navigating complex relationship dynamics, this episode offers validation, practical advice, and hope.
Question 1: Genetic Anxiety and Benzodiazepines
Anxiety can be partially genetic—up to 50% of risk may be inherited.
Environmental factors, early life experiences, and chronic stress also play key roles.
Long-term anxiety can even change brain structures like the amygdala.
Benzodiazepines such as Xanax and Klonopin can be risky for older adults, but abrupt changes in medication are harmful and inappropriate.
Importance of finding the right provider—psychiatric care may be more appropriate than primary care in severe cases.
Options like partial hospitalization, intensive outpatient programs, or even voluntary hospitalization if suicidal thoughts worsen.
Consideration of alternative treatments like TMS, ketamine therapy, EMDR, or comprehensive medical workups.
Encouragement and validation that meaningful change is possible—even later in life.
Question 2: Healing from Infidelity
Emotional and physical infidelity can lead to feelings of inadequacy and intense emotional reactivity.
The resurfacing of past wounds during present-day arguments is a trauma response.
Healing takes time; both partners must commit to rebuilding trust.
Grounding, breathing, and self-regulation tools are essential in emotional moments.
Individual therapy and journaling can help process complex feelings and trauma.
Couples therapy with a specialist in infidelity recovery can provide structure and support.
It's possible to rebuild a stronger relationship—but it takes honest effort from both sides.
00:00 – Intro
01:12 – Listener question: Is anxiety genetic?
03:22 – Genetics vs. environment in anxiety development
05:10 – Medication history and benzodiazepine concerns for older adults
08:45 – Advocating for appropriate psychiatric care
12:30 – Suicidal thoughts and higher levels of support
14:50 – Exploring alternative and emerging treatment options
17:15 – Words of encouragement and validation
19:45 – Listener question: Coping with infidelity and feeling inadequate
21:20 – Emotional fallout and trauma from betrayal
24:10 – Regulating emotional responses during arguments
26:00 – The role of time, patience, and couples therapy
28:20 – Journaling and individual processing for long-term healing
31:10 – Rebuilding a stronger relationship after infidelity
33:00 – Closing thoughts and takeaways
Website: http://duffthepsych.com
Email: duffthepsych@gmail.com
Instagram: https://instagram.com/duffthepsych
If today’s episode resonated with you, consider leaving a review or sharing it with someone who could use the support. Your stories and questions continue to make this podcast what it is—thank you for being here.
Until next time, take care and keep pushing forward. You've got this.
Just a quick update! Back to regularly scheduled programming next week!
Pre-Order Bipolar Answers https://www.amazon.com/Bipolar-Answers-Questions-Answered-Psychologist-ebook/dp/B0F1DW5WQZ/
In this special episode, Dr. Robert Duff announces the pre-order launch of his latest book, Bipolar Answers: Questions from Real People Answered by a Real Psychologist. To celebrate, he provides listeners with an exclusive reading of the book’s introduction and one full chapter, giving a firsthand look at what to expect. This book is built from real questions asked on The Hardcore Self Help Podcast, expanded with deeper insights, case studies, and practical strategies for managing bipolar disorder.
Dr. Duff shares details about the book’s structure, how it tackles common misconceptions, and why he felt compelled to write it. He also reads a powerful chapter about navigating college after a bipolar episode, offering valuable guidance on advocacy, accommodations, and resilience.
Timestamps:
[00:00] – Introduction and book announcement: Bipolar Answers is now available for pre-order on Amazon!
[02:00] – What the book covers: real questions, practical answers, case studies, and clear explanations.
[03:00] – Full reading of the book’s introduction, covering the basics of bipolar disorder, diagnostic criteria, and case study of Olivia, a professional managing bipolar I.
[18:00] – Full chapter reading: Navigating college after a bipolar episode.
[24:00] – The importance of self-advocacy, understanding accommodations, and legal rights for students and employees with bipolar disorder.
[37:00] – Encouragement and final thoughts: Pre-order now and stay tuned for updates on the print and audiobook releases.
Key Takeaways:
Bipolar Answers is designed to cut through misinformation and offer real, actionable advice.
Bipolar disorder is complex and often misunderstood—this book provides a clear and stigma-free breakdown.
Returning to school or work after a bipolar episode can be daunting, but knowing your rights and advocating for yourself can make all the difference.
The book includes real-life examples, diagnostic clarifications, and practical tools for individuals living with bipolar and those supporting them.
Connect with Dr. Robert Duff:
Website: https://www.duffthepsych.com
Email: duffthepsych@gmail.com
Instagram: https://instagram.com/duffthepsych
If you enjoyed this episode, please share it with someone who might find it helpful! Your support means the world.
Episode 433: Navigating PTSD Triggers & Overcoming Shame
In this episode of The Hardcore Self Help Podcast, I tackle two listener questions related to PTSD, trauma, and the emotional challenges that come with them. The first question is from someone who is deeply affected by their environment, living in a house that serves as a constant PTSD trigger. They want to move forward but feel completely stuck. The second question is about dealing with strong emotional reactions in public and the embarrassment that follows. I offer compassionate, practical advice to help both listeners begin taking steps toward healing and self-acceptance.
What We Cover in This Episode:
Understanding why trauma responses persist and how they impact daily life
The role of avoidance in PTSD and how to begin addressing it
Practical strategies for tackling overwhelming life changes
How to communicate with a therapist about deeply buried trauma
The importance of seeking trauma-informed therapy and possible medication options
Exposure techniques for gradually confronting PTSD triggers
Journaling as a tool for processing trauma at your own pace
Overcoming embarrassment when experiencing emotional reactions in public
Using gratitude as a way to shift focus from shame to connection
Coping strategies to regulate emotions and build resilience
Timestamps:
00:00 – Introduction & request for listener questions
02:00 – Listener question: Living in a house that triggers PTSD
05:00 – Why trauma responses persist and the role of avoidance
10:00 – Communicating openly with a therapist about severe trauma
12:00 – Seeking trauma-informed therapy and medication considerations
16:00 – Making an actionable plan to move forward and sell the house
21:00 – Practical steps to start addressing home repairs and tasks
22:00 – Listener question: Managing PTSD emotional reactions in public
24:00 – Using gratitude to counter feelings of shame and embarrassment
27:00 – Grounding techniques and exposure exercises to build resilience
30:00 – The importance of seeking support from others
32:00 – Closing thoughts & listener engagement request
Connect with Me:
Email: duffthepsych@gmail.com
Website: https://www.duffthepsych.com
Instagram: https://instagram.com/duffthepsych
If you found this episode helpful, please consider sharing it with someone who might benefit. And as always, take care of yourself!
In this episode of The Hardcore Self Help Podcast, I sit down with the incredible psychotherapist and author, Terri Cole, to discuss high-functioning codependency, boundaries, and how we can break free from people-pleasing tendencies. Terri shares her own journey from working in the entertainment industry to becoming a therapist and how her personal struggles with boundaries led her to specialize in this area. We dive deep into the traits of high-functioning codependency, where it comes from, and actionable steps you can take to create healthier relationships and reclaim your inner peace.
Terri’s journey from talent agent to psychotherapist
Recognizing high-functioning codependency in yourself
How childhood and societal expectations shape codependency
The role of self-awareness and therapy in breaking codependency patterns
Practical tools for overcoming codependent tendencies
The importance of setting boundaries and learning to say no
How to conduct a resentment inventory and why it’s helpful
Addressing difficult family dynamics around social and political issues
How Terri’s book, Too Much, can help you break free from codependency
00:00 – Introduction to Terri Cole and her background
01:00 – How Terri transitioned from talent agent to psychotherapist
16:00 – Recognizing high-functioning codependency
25:00 – Childhood & societal influences on codependency
30:00 – The importance of self-awareness and therapy
39:00 – Practical tools for overcoming codependency
42:00 – Navigating difficult family dynamics
49:00 – Setting boundaries and learning to say no
52:00 – Conducting a resentment inventory
58:00 – How Too Much can help you break free
Too Much by Terri Cole: https://www.terricole.com
High-Functioning Codependency Toolkit: https://www.terricole.com/HFC
Mastermind program (Flourish): https://www.terricole.com/flourish
Terri’s membership community: https://www.terricole.com/TCM
The Terri Cole Show Podcast: https://www.terricole.com/podcast
Email: duffthepsych@gmail.com
Website: https://www.duffthepsych.com
Instagram: https://instagram.com/duffthepsych
If you found this episode helpful, please consider sharing it with someone who might benefit. And as always, take care of yourself!
Episode 431: Pathological Demand Avoidance in Coaching & Persistent Depression
Welcome to another episode of the Hardcore Self Help Podcast with Dr. Robert Duff! In this Q&A episode, Dr. Duff tackles two insightful listener questions on very different but equally important mental health topics.
A listener working as an individual sports coach seeks advice on how to best support a talented but highly resistant student who displays signs of Pathological Demand Avoidance (PDA). Dr. Duff dives into:
What PDA is and how it manifests in individuals, particularly in relation to autism, ADHD, and other neurodivergent conditions.
The importance of reframing PDA as a high drive for autonomy rather than defiance.
Practical coaching strategies to work around demand avoidance, including collaborative goal setting, offering choices, and making training sessions more engaging and playful.
The significance of open-ended questions and genuine curiosity in understanding the root of a student’s resistance.
A listener describes their struggle with long-term, low-grade depression despite attempts with medication and therapy. Dr. Duff provides insights into:
Understanding Persistent Depressive Disorder (formerly known as dysthymia) and how it differs from episodic major depression.
Behavioral activation as a treatment approach, including strategies for identifying and engaging in potentially enjoyable activities despite a lack of motivation or pleasure.
The five-minute rule to help overcome resistance to activities.
Medication considerations, including alternatives like Wellbutrin (bupropion) and the combination drug Auvelity, which may have fewer side effects.
Non-medication treatments such as Transcranial Magnetic Stimulation (TMS) and ketamine therapy.
The importance of evaluating life circumstances to identify external contributors to chronic depression, such as hidden identity struggles or unsatisfying relationships.
[00:00] Intro and updates on Dr. Duff’s upcoming bipolar book
[03:00] Question 1: Pathological Demand Avoidance (PDA) in coaching
[12:00] Strategies for engaging students with PDA
[14:00] Question 2: Chronic low-grade depression and treatment options
[19:00] Behavioral activation and the five-minute rule
[23:00] Medication alternatives and non-pharmacological treatments
[27:00] Life circumstances and their role in persistent depression
[28:00] Outro and listener support requests
Dr. Duff’s website: http://duffthepsych.com
Email your questions: duffthepsych@gmail.com
Follow Dr. Duff on Instagram: https://instagram.com/duffthepsych
Dr. Duff’s book “Hardcore Self Help: F**k Depression”: https://www.amazon.com/Hardcore-Self-Help-Depression/dp/B01J4H5A40
Previous episodes on TMS and ketamine treatments: http://duffthepsych.com/podcast
More on ketamine treatments: https://duffthepsych.com/ect-and-ketamine/
Thank you for tuning in! If you found this episode helpful, please consider sharing it with a friend or leaving a review. Your support helps the podcast grow and reach more people who need it. See you next time!
Episode 430: Integrative Approaches to Recovery with Dr. Malasri Chaudhery-Malgeri
In this episode of The Hardcore Self Help Podcast, I sit down with Dr. Malasri Chaudhery-Malgeri, also known as Dr. Mala, to discuss her integrative approach to addiction recovery, rehabilitation, and mental health treatment. Dr. Mala shares her personal journey that led her into the field, the importance of holistic and individualized treatment, and how she has worked to break down barriers in accessing quality care.
Dr. Mala’s personal journey into psychology and addiction recovery work
The challenges of pushing for integrative mental health care
How trauma informed her approach to treatment
The importance of cultural competence in mental health and recovery
Understanding addiction recovery as a non-linear process
The necessity of breaking isolation in the recovery journey
The evolving role of virtual therapy and accessibility in mental health care
How alternative and holistic approaches such as yoga, meditation, and adventure therapy are valuable in rehabilitation
The role of family and loved ones in supporting recovery
How to advocate for personalized treatment if current options aren’t working
Resources available through Recovery.com for both individuals and families
00:00 – Introduction to Dr. Mala and her background
02:00 – How Dr. Mala entered the field of psychology and recovery
06:00 – Why she emphasizes integrative approaches in treatment
10:00 – Challenges in advocating for a holistic recovery model
12:00 – Misconceptions about addiction and recovery
16:00 – The importance of connection and breaking isolation
21:00 – Alternative therapeutic approaches that work
27:00 – The role of family and community in recovery
33:00 – Steps to take if current treatment isn’t effective
38:00 – Recovery.com and available resources
44:00 – Final words of wisdom for those struggling or supporting a loved one
Recovery.com: https://www.recovery.com
Recovery.com Podcast: https://www.recovery.com/podcast
Instagram: https://www.instagram.com/recoverydotcom
Email: duffthepsych@gmail.com
Website: https://www.duffthepsych.com
Instagram: https://instagram.com/duffthepsych
If you found this episode helpful, please consider sharing it with someone who might benefit. And as always, take care of yourself!
In this solo Q&A episode of the Hardcore Self Help Podcast, I answer two deeply personal and important listener questions. The first comes from a trans man struggling with the impact of anti-LGBTQ+ legislation, fear for his safety, and overwhelming feelings of hopelessness. We talk about tangible ways to navigate the stress of doomscrolling, finding community, and taking back control in uncertain times.
The second question dives into the pain of heartbreak—specifically, the loss of a best friend after unrequited love. I discuss how to process grief, handle regret, and move forward when a relationship changes in ways you didn’t expect. Whether you're facing fear, loss, or uncertainty, this episode offers support, validation, and practical steps to help you through it.
00:00 — Intro: You Are Seen, You Are Valid
02:00 — Shoutout to the Finch App: A Fun Self-Care Tool
03:00 — Coping with Fear & Uncertainty as a Trans Person in a Hostile Climate
10:30 — Managing Doomscrolling & Social Media Overwhelm
14:00 — The Importance of Community & Seeking Safe Spaces
18:00 — Mental Health Resources & Seeking Support
19:00 — Handling Unrequited Love & The Pain of Heartbreak
22:30 — Why You’re Not to Blame for How Things Changed
24:00 — Navigating Grief & Loss in Relationships
27:30 — The Power of Solo Time & Rebuilding Your Life
29:00 — Closing Thoughts & Next Episode Preview
• Finch App – A self-care companion that makes mental health a little more fun! Download here
• Trans Lifeline – www.translifeline.org | (877) 565-8860
• The Trevor Project – www.thetrevorproject.org | Crisis support for LGBTQ+ youth
• Find a Therapist – www.psychologytoday.com
I’m Dr. Robert Duff, a clinical psychologist and the host of the Hardcore Self Help Podcast. My goal is to break down mental health topics into real, relatable, and actionable advice. Whether it's tackling anxiety, navigating personal challenges, or discussing the latest in psychology, I’m here to help you thrive.
🌐 Website: www.duffthepsych.com
📷 Instagram: @duffthepsych
🎥 YouTube: Dr. Duff’s Channel
💙 If this episode resonates with you, please rate & review the podcast, and share it with someone who might need it. You are not alone.
#MentalHealth #LGBTQSupport #Heartbreak #CopingSkills #SelfCare #Doomscrolling #HardcoreSelfHelp
In today’s episode of the Hardcore Self Help Podcast, I sit down with world-renowned psychiatrist, author, and DBT expert Dr. Blaise Aguirre to tackle the complex topic of self-hatred. As a pioneer in the treatment of borderline personality disorder (BPD) and adolescent mental health at McLean Hospital, Dr. Aguirre offers a compassionate and illuminating perspective on how self-hatred forms, why it’s so persistent, and how we can work toward healing.
Dr. Aguirre explains why self-hatred is often learned early in life through invalidating experiences and abusive environments and why it differs from self-criticism or depression. He introduces practical tools to break free from self-loathing, such as identifying its roots, recognizing toxic relationships, and taking steps to separate identity from these damaging beliefs.
We also discuss the challenges of treating patients with self-hatred, the transformative power of dialectical behavior therapy (DBT), and how his latest book, I Hate Myself, provides a groundbreaking resource for those suffering from this deeply ingrained struggle.
If you’ve ever wrestled with feelings of unworthiness or struggled to overcome negative beliefs about yourself, this episode is packed with strategies, hope, and actionable advice to help you move toward a healthier relationship with yourself.
00:15 — Introduction: Meet Dr. Blaise Aguirre
02:00 — From Philosophy to Psychiatry: Dr. Aguirre’s Career Path
07:30 — Understanding Self-Hatred: How It Develops and Why It Persists
15:00 — The Role of Validation in Parenting and Mental Health
20:45 — The DBT Approach: Why Skills-Based Therapy Works for BPD and Self-Hatred
27:00 — Breaking Down Self-Hatred: Separating It from the Self
34:20 — Overcoming Self-Hatred: Practical Tools and Steps for Healing
40:15 — The Importance of Compassionate Treatment in Mental Health Care
45:00 — A Sneak Peek Into I Hate Myself
50:20 — What Parents and Caregivers Need to Know
57:00 — Dr. Aguirre’s Final Thoughts on Healing and Hope
I’m Dr. Robert Duff, a clinical psychologist and the host of the Hardcore Self Help Podcast. My mission is to break down complex mental health topics into relatable, actionable advice. On this podcast, we dive deep into mental health, personal development, and the strategies that help us thrive. Each episode features expert interviews, practical tips, and answers to listener questions, all designed to help you live a healthier, more fulfilled life.
This episode is brought to you by NoCD, a leading provider of virtual therapy for obsessive-compulsive disorder (OCD). If intrusive thoughts and compulsions are impacting your daily life, NoCD offers specialized Exposure and Response Prevention (ERP) therapy. To learn more about OCD and how NOCD Therapy can help, visit http://learn.nocd.com/
Hope you find this conversation as inspiring and thought-provoking as I did! Don’t forget to share your thoughts and takeaways in the comments.
#MentalHealth #SelfHatred #BlaiseAguirre #DBT #BorderlinePersonalityDisorder #SelfCompassion #TraumaHealing #Parenting #Mindfulness #SelfHelp
In this special episode of the Hardcore Self Help Podcast, I lead you through a guided meditation designed to help you let go of mental burdens and find focus in an overwhelming world. Using visualization techniques and intentional breathing exercises, this meditation offers a space to acknowledge your stressors, release tension, and tap into a feeling of calm and clarity.
This experience is set in a vivid mindscape of space, where you can imagine yourself aboard a futuristic spacecraft, surrounded by the beauty of the cosmos. Together, we’ll navigate through moments of recognition, release, and rejuvenation. By the end of this session, you’ll feel more centered and grounded, with a renewed connection to how you’d like to move forward.
Whether you’re a seasoned meditator or new to mindfulness, this episode is a judgment-free zone to focus on yourself. Bookmark it to return to anytime you need a mental reset.
Sponsor
This episode is brought to you by NOCD, a leading provider of virtual therapy for obsessive-compulsive disorder (OCD). If you’re stuck in cycles of overthinking, compulsive behaviors, or intrusive thoughts, NOCD offers specialized treatment using Exposure and Response Prevention (ERP)—a gold-standard therapy for OCD.
They provide virtual sessions with licensed therapists, accept many major insurance plans, and offer support between sessions to make treatment as accessible as possible.
To learn more about OCD and how NOCD Therapy can help, visit http://learn.nocd.com/
Chapters:
About the Podcast
I’m Dr. Robert Duff, a clinical psychologist and host of the Hardcore Self Help Podcast. My mission is to make mental health topics relatable and actionable. Whether through guided meditations like this one, Q&A sessions, or expert interviews, I aim to help you navigate life’s challenges with clarity and confidence.
Connect With Me:
Hashtags:
#GuidedMeditation #Mindfulness #MentalHealth #Relaxation #StressRelief #SelfHelp
In this inspiring episode of the Hardcore Self Help Podcast, I sit down with Dr. Jordan Grumet, a hospice director, author, and podcast host, to explore how we can transform our lives by embracing the concept of “little p purpose.” Dr. Grumet shares insights from his latest book, The Purpose Code, which offers actionable strategies to uncover and build a meaningful life, regardless of your circumstances.
Our conversation dives deep into the difference between “big P Purpose” (society’s lofty, often unattainable ideals) and “little p purpose” (daily actions that bring joy and meaning). Dr. Grumet shares his personal journey—from losing his father at a young age to becoming a physician driven by unresolved trauma, to ultimately finding fulfillment by pursuing his passions for writing, speaking, and connecting with others.
Key takeaways from our discussion include practical ways to recognize your purpose anchors, how to turn regrets into motivations, and why pursuing joy in small, intentional ways can lead to profound impact and lasting legacy. We also explore how Dr. Grumet’s work in hospice has shaped his understanding of what truly matters in life, highlighting lessons from those at the end of their journeys.
This episode is packed with wisdom for anyone feeling stuck, searching for meaning, or simply looking to live with more intentionality and joy.
Sponsor
This episode is brought to you by NOCD, a leading provider of virtual therapy for obsessive-compulsive disorder (OCD). If you're caught in an endless loop of “what-ifs” or struggling with obsessive thoughts and compulsive behaviors, NOCD offers specialized, evidence-based therapy designed just for OCD—Exposure and Response Prevention (ERP). They accept many major insurance plans, making it accessible and affordable, with support available between therapy sessions.
To learn more about OCD and how NOCD Therapy can help, visit http://learn.nocd.com/
Chapters:
About the Podcast
I’m Dr. Robert Duff, a clinical psychologist and the host of the Hardcore Self Help Podcast. My mission is to break down complex mental health topics into relatable, actionable advice. Each episode dives deep into mental health, personal development, and strategies for living authentically and fulfilling your potential.
Guest Links
Connect With Me:
#MentalHealth #Purpose #PersonalDevelopment #Legacy #SelfHelp #Mindfulness
In this solo Q&A episode of the Hardcore Self Help Podcast (Episode 424), I tackle two listener questions that address challenging mental health scenarios. The first question delves into the concept of antidepressant-associated chronic irritable dysphoria (ACID), a proposed condition rather than a formally recognized diagnosis, and the potential long-term effects of antidepressants in the context of bipolar disorder. I break down the limited research behind ACID, emphasize the importance of comprehensive care, and acknowledge the frustration that can arise when medications seem to worsen symptoms instead of helping.
The second question focuses on waking up early with irritability and racing thoughts. I provide practical strategies like pre-bed journaling to offload worries, identifying actionable steps for lingering concerns, and creating a calming buffer before sleep. I also discuss the importance of reexamining one’s work environment, considering meaningful changes, and finding fulfillment outside of a stressful job. Throughout the episode, I offer insights on self-advocacy, exploring alternative treatments, and laying the groundwork to regain a sense of control in your daily life.
Chapters:
00:15 — Introduction: Needing More Questions & Holiday Scheduling
02:00 — ACID Explained: A Proposed Condition, Not a Formal Diagnosis
08:00 — Bipolar Disorder & Antidepressants: Complex Interactions and Research Gaps
11:00 — Frustration with Care: Inadequate Guidance and Long-Term Medication Issues
14:00 — Exploring Alternatives: Therapy, Lifestyle Changes, and Treatments Like TMS/Ketamine
21:00 — Morning Irritability: Unpacking Workplace Stress & Uncontrollable Factors
24:00 — Reevaluating Work: Finding Meaning Outside Employment and Considering Changes
27:00 — Pre-Bed Journaling: Offloading Worries, Identifying Action Steps, and Creating Buffers
30:00 — Final Thoughts: Gratitude, Year-End Plans, and Continuing the Journey
About the Podcast
I’m Dr. Robert Duff, a clinical psychologist and the host of the Hardcore Self Help Podcast. I’m here to demystify mental health, break down psychological concepts, and provide actionable advice without unnecessary jargon. Through expert interviews, listener Q&A, and relatable discussions, this podcast aims to help you live a healthier, more fulfilled life.
Connect With Me:
#MentalHealth #Antidepressants #Bipolar #WorkStress #Journaling #SleepHygiene #QandA #SelfHelp #Psychology
In today’s episode of the Hardcore Self Help Podcast, I sit down with psychologist, professional speaker, and author Dr. Matt Zakreski to explore the concept of neurodiversity and how to create a more supportive world for neurodivergent individuals. Drawing from both personal and professional experiences, Dr. Matt shares his journey as someone who is gifted and ADHD, and how that shaped his understanding and advocacy for neurodivergent folks.
We discuss what neurodiversity truly means, highlight differences between neurotypical and neurodivergent brains, and break down why it’s crucial to avoid framing neurodivergent individuals as “failed neurotypicals.” Dr. Matt provides practical strategies for understanding executive functioning challenges, improving communication, and fostering more inclusive environments both in schools and in everyday life. Whether you’re neurodivergent yourself, raising a neurodivergent child, or simply looking to become a better ally, this episode is packed with insights and guidance to help you understand, accept, and celebrate neurological differences.
Chapters:
00:15 — Introduction: Send in Your Questions & Introducing Dr. Matt Zakreski
02:00 — Defining Neurodiversity and Neurodivergence
08:00 — The Performance Cliff: When School Outpaces Natural Ability
11:00 — Common Threads: Executive Functioning and Pragmatic Language in Neurodivergence
17:00 — Brain-Based Differences: Sensory Input, Basal Ganglia, and Emotional Intensity
21:00 — Universal Design in Education: Creating Systems That Work for All
24:00 — Shame, Emotionality, and the Reality of ADHD
28:00 — Inattentive vs. Hyperactive: Recognizing Subtle Signs and Misdiagnoses
33:00 — Rethinking Assessment: Moving Beyond DSM Checklists
38:00 — Why Specialists and Relationships Matter in Mental Health Care
41:00 — Making Therapy Work for Kids: Meeting Them Where They Are
43:00 — The Neurodiversity Playbook: Tools, Strategies, and Action Points
48:00 — Intention vs. Impact: Communicating Clearly and Compassionately
52:00 — Practical Tips for Executive Functioning in Daily Life
54:00 — Final Takeaways: Building Community and Embracing Your Unique Brain
About the Podcast
I’m Dr. Robert Duff, a clinical psychologist and the host of the Hardcore Self Help Podcast. My mission is to break down complex mental health topics into approachable, actionable advice. Each episode dives deep into mental health, personal development, and practical strategies for thriving. Whether through expert interviews, audience Q&A, or practical tips, this show is all about making meaningful changes without unnecessary jargon or fluff.
Guest Links:
The Neurodiversity Playbook by Dr. Matt Zakreski:
https://www.drmattzakreski.com/the-neurodiversity-playbook
Dr. Matt Zakreski’s Website:
https://www.drmattzakreski.com/
Instagram:
https://www.instagram.com/drmattzakreski/
Connect With Me:
Website:
https://www.duffthepsych.com/
Instagram:
https://www.instagram.com/duffthepsych/
#Neurodiversity #ADHD #Gifted #TwiceExceptional #Autism #ExecutiveFunction #InclusiveEducation #MentalHealth #SelfHelp #PersonalDevelopment
In today's episode of the Hardcore Self Help Podcast, I sit down with Pulitzer Prize-winning journalist and best-selling author Charles Duhigg to explore the science of effective communication and its profound impact on our personal and professional lives. Charles shares insights from his latest book, Supercommunicators: Unlock the Secret Language of Connection, delving into how skills like empathy, active listening, and understanding different types of conversations can transform the way we connect with others.
Our conversation uncovers the neurological underpinnings of communication, including the concept of neural entrainment and the matching principle. We discuss practical strategies for improving communication in various contexts—from personal relationships to the workplace—and address common pitfalls people face, such as social anxiety and miscommunication. Whether you're looking to enhance your relationships, become a better listener, or navigate tough conversations with ease, this episode is packed with valuable insights to help you on your journey.
Chapters:
00:15 — Introduction: Meet Charles Duhigg
03:00 — From Business to Journalism: Charles's Unconventional Path
08:00 — The Power of Storytelling in Communication
11:45 — Understanding the Science Behind Effective Communication
14:00 — The Three Types of Conversations: Practical, Emotional, Social
17:00 — The Matching Principle: Aligning Conversations for Connection
21:00 — Diagnosing and Matching Conversation Types
24:00 — Looping for Understanding: A Technique for Better Listening
28:00 — Common Communication Mistakes and How to Avoid Them
31:00 — Empathy Without Mimicry: Connecting Without Oversharing
34:00 — Real-World Examples: Doctors, Therapists, and Effective Communication
38:00 — Advice for Introverts and Those with Social Anxiety
44:00 — The Power of Asking Questions in Social Settings
47:00 — Overview of 'Supercommunicators' and Its Practical Applications
51:00 — Navigating Tough Conversations: Tips and Strategies
54:00 — A Challenge for Listeners: Reconnecting with Someone
57:30 — Closing Thoughts and Where to Find Charles's Work
Hope you find this enlightening conversation as engaging as I did! Feel free to share your thoughts and experiences in the comments below.
About the Podcast
I'm Dr. Robert Duff, a clinical psychologist and the host of the Hardcore Self Help Podcast. My mission is to break down complex mental health topics into relatable, actionable advice. On this podcast, we dive deep into mental health, personal development, and the strategies that help us thrive. Each episode is a mix of expert interviews, practical tips, and answers to listener questions, all aimed at helping you live a healthier, more fulfilled life.
Guest Links:
Connect With Me:
#MentalHealth #EffectiveCommunication #CharlesDuhigg #SelfHelp #Supercommunicators #PersonalDevelopment #ListeningSkills #SocialAnxiety
In this Q&A episode of the Hardcore Self Help Podcast, I address two insightful listener questions. The first explores coping with the end of a therapeutic relationship, while the second delves into the physical manifestations of depression and strategies to manage them. This episode offers practical advice and empathetic understanding for those navigating these challenges.
Chapters:
00:15 — Introduction: Returning to Q&A
After a series of interviews, I return to answering your questions. Learn how to submit your own and connect with the podcast.
02:05 — Coping with the End of Therapy
A listener shares the grief experienced after concluding therapy with a transformative therapist. I discuss why these feelings are normal, the concept of transference, and practical ways to navigate the loss of such a significant relationship.
12:15 — Understanding the Physical Symptoms of Depression
Addressing a listener's concern about the often-overlooked physical manifestations of depression, including fatigue, dissociation, and the role of self-injury as a coping mechanism. I explore what these symptoms can look like, why they occur, and practical tools to help reconnect with the body and manage the emotional weight.
24:00 — Final Thoughts and Encouragement
Reflecting on the courage it takes to share these challenges and offering guidance on taking small steps toward healing.
About the Podcast
I’m Dr. Robert Duff, a clinical psychologist and the host of the Hardcore Self Help Podcast. My mission is to break down complex mental health topics into relatable, actionable advice. Each episode combines expert insights, practical tips, and answers to listener questions, all aimed at helping you live a healthier, more fulfilled life.
Connect With Me:
Mentioned in This Episode:
I hope you find this episode insightful and supportive. If you'd like to send me a question for a future episode, please email me at duffthepsych@gmail.com.
In today’s episode, I sit down with Dr. Manu Kapur, a professor of learning sciences, to delve into his unique approach to education: productive failure. Dr. Kapur explains how intentionally designing failure within the learning process can lead to deeper understanding and greater knowledge retention. We discuss the science behind productive failure and how it differs from traditional methods, which often focus on direct instruction followed by application. Dr. Kapur shares his experiences from childhood dreams of soccer to academic life at ETH Zurich, showing how personal failures have shaped his life and work.
Together, we explore key concepts like the “four A’s” of productive failure: Activation, Awareness, Affect, and Assembly. This method encourages learners to first explore problems in a safe space, where failure is expected, to prepare them for deeper learning through expert guidance afterward. Dr. Kapur’s insights reveal how frustration and negative emotions, when managed safely, can enhance memory and motivation, making failure a powerful tool in the learning process.
In this episode, Dr. Kapur provides real-world examples, from learning statistical concepts in the classroom to developing retrieval paths in social interactions. We also discuss how productive failure can be applied beyond the classroom to daily life and parenting, helping adults model and reinforce the benefits of persistence and exploration for children.
Chapters:
00:15 — Introduction: Meet Dr. Manu Kapur and the Concept of Productive Failure
05:30 — The Science Behind Learning Through Failure
12:00 — The “Four A’s” of Productive Failure: Activation, Awareness, Affect, and Assembly
18:30 — Real-Life Examples: Productive Failure in the Classroom
24:00 — The Role of Emotions in Memory and Learning
30:05 — Applying Productive Failure in Daily Life
36:25 — Parenting and Productive Failure: Teaching Kids Resilience
41:50 — Productive Failure’s Global Applications and Cultural Reflections
47:05 — Key Takeaways and Where to Find More from Dr. Kapur
About the Podcast I’m Dr. Robert Duff, and on this podcast, we dive deep into mental health and personal growth, bringing expert insights and practical advice to help you navigate life’s challenges. Join us for conversations that break down complex concepts into actionable steps.
Guest Links:
Connect With Me:
#ProductiveFailure #Learning #Education #GrowthMindset #MentalHealth
In today’s episode of the Hardcore Self Help Podcast, I’m thrilled to sit down with marketing guru and best-selling author Seth Godin. Seth shares his near-death experience off the coast of San Clemente—a moment that became a powerful reminder of his mission to teach and contribute. We explore his philosophy of “strategy as a philosophy of becoming” and discuss practical ways to craft personal life strategies that align with our values, whether in creativity, mental resilience, or personal growth.
In our conversation, Seth and I cover a range of ideas, from recognizing societal systems that impact our lives to overcoming societal pressures and finding meaning in service to others. Seth’s “lifeguard analogy” emphasizes the importance of focusing on helping others, and his insights are full of actionable takeaways for anyone looking to lead a more purpose-driven life.
Tune in for an episode packed with practical strategies and reflections that can help you shape a life you’re proud of.
Topics Covered:
Timestamps:
00:15 — Introduction: Meet Seth Godin
02:05 — Breaking Down Writer’s Block and Building Creative Confidence
06:00 — Learning Through the Lifeguard Analogy: How to Start Contributing Now
12:15 — Recognizing the Systems Shaping Our Lives
18:30 — Personal Strategy and Mental Health: How They Intersect
24:00 — The Power of Daily Creative Habits
30:40 — Real-Life Applications: Who's It For, What's It For?
36:25 — Avoiding the Trap of Playing Games We’re Meant to Lose
41:50 — How Strategy Can Help Us Cope with Modern Mental Health Challenges
47:05 — Building Authentic Networks and Finding Community
About the Podcast
I’m Dr. Robert Duff, a clinical psychologist dedicated to breaking down complex mental health topics into relatable, actionable advice. On the Hardcore Self Help Podcast, we dive deep into mental health, personal development, and practical strategies to help you thrive. Each episode features expert interviews, useful tips, and answers to listener questions, all to support your journey toward a healthier, more fulfilling life.
Guest Links:
Connect With Me:
In this episode, I sit down with Anna Runkle, better known as the Crappy Childhood Fairy, to explore her journey of healing from childhood PTSD and the unique methods she has developed to help others do the same. Anna has helped hundreds of thousands of people worldwide re-regulate their nervous systems and recover from deep emotional wounds using simple but powerful techniques. We dive deep into what childhood PTSD really is, how it differs from complex PTSD, and what doctors often get wrong about trauma. Anna also shares her personal story of growing up in a chaotic commune, the lasting effects of emotional neglect and abandonment, and the practical steps she used to reclaim her life and happiness.
Whether you're personally affected by trauma or seeking to support someone who is, Anna’s wisdom, tools, and personal insights provide valuable takeaways for anyone on a healing journey.
Order Anna's book Re-Regulated here: https://bit.ly/44Eo1ma
Get Instant Access to Anna's free online course, The Daily Practice here:http://bit.ly/Cf CF_DailyPractice
YouTube Channel: https://www.youtube.com/c/CrappyChildhoodFairy
Website: https://crappychildhoodfairy.com
CCF Instagram: https://www.instagram.com/crappychildhoodfairy/
0:00 – Introduction
2:30 – Anna’s Early Life and Growing Up in a Commune
7:15 – Understanding Childhood PTSD vs. Complex PTSD
12:45 – Coping Mechanisms and the Breaking Point
16:30 – The Effects of Gaslighting and Emotional Neglect
21:00 – The Role of Attachment Wounds and Limerence
27:30 – Trauma Healing and Nervous System Regulation
33:00 – The Power of Simple Healing Techniques
38:45 – Generational Trauma and Breaking the Cycle
43:00 – The Myth of ‘What Doesn’t Kill You Makes You Stronger’
48:15 – Finding True Healing and Becoming Your Full Self
53:00 – Practical Takeaways and Final Thoughts
In this laid-back check-in episode of the Hardcore Self Help Podcast, I take you through a series of updates and random musings. I discuss the current state of the podcast, why I decided to fire my ad agency, and the recent revival of interviews. I also share some personal projects, from working on my bipolar disorder book to collaborating with my kids on a creative game inspired by Minecraft. Throughout, I reflect on AI innovations, the challenges of balancing podcasting with life, and ways I've been keeping active, like my new rucking routine. This episode is perfect for catching up on everything happening in my world, from professional changes to hobbies and everything in between.
Links:
Chapters:
00:00 Introduction
01:00 Podcast Updates
02:00 Fired Ad Agency
05:00 Interview Segment Revival
08:00 Changes in Podcast Style
09:00 Decline in Podcast Numbers and Stepping Away from Ads
11:00 Writing Update - Bipolar Book
13:00 AI Adventures - ChatGPT Voice Mode Demo
18:00 AI Applications - Notebook LM
21:00 Personal Favorites - POV Cooking Channels
22:00 Nostalgia Gaming - Pokémon Insurgence
23:00 Podcast Recommendation - Tim Ferriss Interview with Elizabeth Gilbert
24:00 Work and Mentorship Updates
26:00 Fitness Journey - Rucking
27:00 Creative Projects with Kids
28:00 Reflections on Current Events and Mental Health
29:00 Wrap-up
In today’s episode, I had the absolute honor of sitting down with Dr. David Burns, a true legend in the field of mental health. Dr. Burns is not only a pioneer of Cognitive Behavioral Therapy (CBT), but he’s also the best-selling author of Feeling Good and Feeling Great, which have collectively sold millions of copies worldwide. Spending so much time with him was a real treat, as he shared his incredible insights into mental health, his innovative T.E.A.M. Therapy method, and his groundbreaking Feeling Great App.
We talked about how his methods are helping people achieve rapid and lasting recovery from depression, anxiety, and other difficult emotions, sometimes in just one session. Dr. Burns also gave us a behind-the-scenes look at how his AI-driven app is transforming mental health treatment, making it accessible and effective for people everywhere.
This conversation was truly fascinating, and I’m sure you’ll find a ton of value in it. Whether you’re familiar with Dr. Burns’ work or hearing about him for the first time, you’ll come away with practical advice and a deeper understanding of how to break free from the emotional patterns holding you back.
Links:
https://www.youtube.com/@UCEgz2rq7N1xCHMCcjdyU5zg
https://feelinggood.com/books/
Reach out!
Breaking Boundaries: Dr. Paul Rivera on Redefining Success and Masculinity
In this episode, Dr. Paul Rivera, a first-generation Latino American, shares his inspiring journey navigating cultural expectations and his pursuit of a fulfilling life. From his early challenges growing up in a Latino neighborhood in Los Angeles to his prestigious roles as a professor and diplomat, Dr. Rivera discusses the importance of discovering one's unique superpower, embracing vulnerability as a strength, and redefining traditional notions of masculinity.
Together with his wife, Dr. Rivera co-founded BE ACT Change, an organization focused on aligning individuals and organizations with their purpose. He also discusses their book, 'Creating Your Limitless Life,' which provides insights into achieving authentic success beyond material trappings. Tune in for valuable lessons on mental health, family dynamics, and sustainable change.
https://www.instagram.com/be.act.change
https://www.amazon.com/CREATING-YOUR-LIMITLESS-LIFE-Terms/dp/B0CHL3RW4L
Sponsored by 23andMe, promoting proactive steps for health through genetic screening and personalized plans. http://23andme.com/duff
00:00 Introduction: Dreams and Expectations
00:25 Meet Dr. Paul Rivera: A Journey of Defying Expectations
01:28 Navigating Cultural Expectations and Personal Aspirations
02:22 Interview with Dr. Paul Rivera: Early Life and Influences
03:12 Growing Up Latino in Los Angeles
06:33 Balancing Work, Culture, and Personal Identity
18:30 Family Dynamics and Personal Growth
23:56 Challenging Machismo and Embracing Vulnerability
29:50 The Power of Vulnerability
30:38 Creating Safe Spaces at Home
32:11 Community Outreach and Education
33:47 Recognizing and Nurturing Potential
35:07 Discovering Your Superpower
37:03 Empowering Women in Leadership
39:04 Building Trust and Overcoming Barriers
40:21 The Journey to Self-Discovery
42:36 From Diplomacy to Entrepreneurship
43:32 The Mission of BeActChange
51:21 Advice for Feeling Stuck
56:30 Final Thoughts and Resources
Managing ADHD and Long COVID: Strategies for Cognitive Challenges In this episode of the Hardcore Self Help Podcast, Dr. Robert Duff addresses a listener's question about the impact of COVID-19 on ADHD symptoms. The listener shares their struggles with ADHD and how contracting long COVID has exacerbated their cognitive difficulties, impacting their academic performance and daily life. Dr. Duff delves into the comorbidity of ADHD with other mental health issues, discusses research on post-COVID syndrome, and offers practical advice for seeking accommodations and support. He emphasizes the importance of self-compassion and provides steps for managing ADHD symptoms effectively. Tune in for compassionate guidance and actionable strategies to navigate ADHD in the context of long COVID.
00:00 Introduction: ADHD and COVID-19 Impact
00:33 Listener's Question: Struggles with ADHD and Long COVID
02:14 Host's Response: Acknowledging the Struggles
03:04 Understanding ADHD and Comorbidities
04:39 COVID-19's Cognitive Impact
08:16 Executive Functioning Explained
10:20 Practical Advice and Encouragement
13:21 Seeking Help and Accommodations
17:30 Final Thoughts and Encouragement
Revolutionizing Therapy: Colleen Marshall on Two Chairs' Matching Process
In this episode of the Hardcore Self Help Podcast, Dr. Robert Duff interviews Colleen Marshall, Chief Clinical Officer at Two Chairs, a company dedicated to improving the therapy experience through innovative matching processes and measurement-based care. They discuss the current challenges in finding a suitable therapist, the importance of therapeutic alliance, and how Two Chairs' approach significantly improves client retention rates. Colleen also shares insights into her background, the systematic changes needed in therapy cultures, and the importance of culturally responsive training. Listeners will gain a better understanding of how Two Chairs is transforming mental health care by ensuring clients find the right therapist for their specific needs and continually measure treatment progress.
00:00 The Broken Process of Finding a Therapist
01:04 Introducing Two Chairs: Revolutionizing Therapy Matching
01:52 Meet Colleen Marshall: Chief Clinical Officer at Two Chairs
02:44 Colleen's Journey in Mental Health and Innovation
06:22 The Importance of Therapeutic Alliance and Matching
10:17 How Two Chairs Ensures Effective Therapy
16:53 Challenges and Successes in Implementing Measurement-Based Care
28:56 Balancing Wellness and Specialty Training
29:23 Efficient Care and Graduation Goals
31:03 Insurance and Access to Therapy
32:04 Therapist's Role in Client Progress
33:52 Matching Clients with the Right Therapist
36:07 Navigating Therapy Models and Approaches
47:13 Two Chairs: Availability and Process
51:11 Future of Therapy and Cultural Responsiveness
53:36 Conclusion and Final Thoughts