<![CDATA[Take Back Today]]>Most of us wait until we're overwhelmed, burned out, or breaking down before we think about our mental health. Take Back Today is built on a different premise: that the most powerful thing you can do for your mind is to act before the crisis hits.

Hosted by Krista Royama (BEd, MACP, CCC, LCT) and Marie Reinsborough-Wadden (BEd, MACP, CCC, LCT)—educators, certified therapists, and a combined 40+ years of real-world experience—Take Back Today delivers practical, evidence-informed mental health strategies in plain language, for real people living real lives. Whether you're a stressed-out student, a busy parent, or someone quietly carrying more than you should, each episode gives you something you can actually use. Not someday. Today.

Take Back Today.

]]>https://www.facebook.com/TakeBackTodayPodcastRiverside.fm (https://riverside.com)Mon, 27 Jul 2026 05:05:34 GMTFri, 12 Jun 2026 18:21:31 GMT60Take Back Today<p>Most of us wait until we're overwhelmed, burned out, or breaking down before we think about our mental health. Take Back Today is built on a different premise: that the most powerful thing you can do for your mind is to act <i>before</i> the crisis hits.</p><p></p><p>Hosted by Krista Royama (BEd, MACP, CCC, LCT) and Marie Reinsborough-Wadden (BEd, MACP, CCC, LCT)—educators, certified therapists, and a combined 40+ years of real-world experience—Take Back Today delivers practical, evidence-informed mental health strategies in plain language, for real people living real lives. Whether you're a stressed-out student, a busy parent, or someone quietly carrying more than you should, each episode gives you something you can actually use. Not someday. Today.</p><p></p><p><i>Take Back Today</i>.</p>episodicTake Back Todaytakebacktodaytherapy@gmail.comno<![CDATA[Avoiding Anxiety Makes It Worse (How to Embrace Discomfort)]]>How does avoiding anxiety actually make it stronger? This episode explores how anxiety thrives when we choose to avoid it, breaking down how your brain processes anxiety and drives the "Cycle of Avoidance."

Marie and Krista, licensed counseling therapists and educators, share personal stories and actionable steps to help you navigate this cycle—from confronting a perceived threat, to resisting the trap of short-term relief, to preventing long-term anxiety growth. Tune in to learn how to embrace discomfort, retrain your brain, and regain control over anxiety.

👉 Official Podcast Links: https://linktr.ee/takebacktoday

⏱️CHAPTERS

00:00 The Paradox of Avoidance: Avoiding Anxiety Feels Good, but Makes it Worse

01:50 Marie’s Ocean Anxiety

04:36 Welcome and Introducing Today’s Topic

05:05 Krista’s Anxiety of Highway Driving

05:40 Anxiety and Your Brain

07:14 The Amygdala: Threat Detection and Overactivation

08:00 The Hippocampus: Emotional Memories and Their Impact on Avoidance Behaviors

09:28 The Consequences of Avoidance

11:15 The Cycle of Avoidance: Perceived threats, Short-term Relief, Long-term Anxiety Growth

12:30 Breaking the Cycle of Anxiety

13:32 Finding the Bless in the Mess: Being Uncomfortable

14:25 Flooding is Problematic, Small Steps First

15:45 Take-Away: Sitting in Discomfort

16:50 Practical Example: Small Steps to Confront Social Anxiety

18:28 5-Minute Rule: Breaking Down Overwhelming Anxiety into Manageable Actions


🎧 ABOUT THE SHOW & HOSTS

Welcome to Take Back Today! Our mission is to provide you with practical, actionable tools for better daily mental wellness. Hosted by Krista Royama (BEd, MACP, CCC, LCT) and Marie Reinsborough-Wadden (BEd, MACP, CCC, LCT)—educators, certified therapists, with a combined 40+ years of real-world experience—practical, evidence-informed mental health strategies in plain language, for real people living real lives. Whether you're a stressed-out student, a busy parent, or someone quietly carrying more than you should, each episode gives you something you can actually use. Not someday. Today.

📚 RESOURCES

Hofmann, S. G., & Hay, A. C. (2018). Rethinking avoidance: Toward a balanced approach to avoidance in treating anxiety disorders. Journal of Anxiety Disorders, 55, 14–21. https://doi.org/10.1016/j.janxdis.2018.03.004 Cited by: 479

Leyro, T. M., Zvolensky, M. J., & Bernstein, A. (2010). Distress tolerance and psychopathological symptoms and disorders: A review of the empirical literature among adults. Psychological Bulletin, 136(4), 576–600. https://doi.org/10.1037/a0019712 Cited by: 1,411


Rauch, S. L., Shin, L. M., & Phelps, E. A. (2006). Neurocircuitry models of posttraumatic stress disorder and extinction: Human neuroimaging research—past, present, and future. Biological Psychiatry, 60(4), 376–382. https://doi.org/10.1016/j.biopsych.2006.06.004 Cited by: Over 1,500 

Shin, L. M., & Liberzon, I. (2010). The neurocircuitry of fear, stress, and anxiety disorders. Neuropsychopharmacology, 35(1), 169–191. https://doi.org/10.1038/npp.2009.83 Cited by: Over 1,900

]]>5ddbd8db-cb32-4485-91d5-e393f3244a37Tue, 14 Jul 2026 10:00:00 GMT<p>How does avoiding anxiety actually make it stronger? This episode explores how anxiety thrives when we choose to avoid it, breaking down how your brain processes anxiety and drives the "Cycle of Avoidance."</p><p></p><p>Marie and Krista, licensed counseling therapists and educators, share personal stories and actionable steps to help you navigate this cycle—from confronting a <b>perceived threat</b>, to resisting the trap of <b>short-term relief</b>, to preventing <b>long-term anxiety growth</b>. Tune in to learn how to embrace discomfort, retrain your brain, and regain control over anxiety.</p><p></p><p>👉 Official Podcast Links: <a rel="noopener noreferrer nofollow" href="https://linktr.ee/takebacktoday" target="_blank">https://linktr.ee/takebacktoday</a><br /></p><p>⏱️CHAPTERS</p><p>00:00 The Paradox of Avoidance: Avoiding Anxiety Feels Good, but Makes it Worse</p><p>01:50 Marie’s Ocean Anxiety</p><p>04:36 Welcome and Introducing Today’s Topic</p><p>05:05 Krista’s Anxiety of Highway Driving</p><p>05:40 Anxiety and Your Brain</p><p>07:14 The Amygdala: Threat Detection and Overactivation</p><p>08:00 The Hippocampus: Emotional Memories and Their Impact on Avoidance Behaviors</p><p>09:28 The Consequences of Avoidance</p><p>11:15 The Cycle of Avoidance: Perceived threats, Short-term Relief, Long-term Anxiety Growth</p><p>12:30 Breaking the Cycle of Anxiety</p><p>13:32 Finding the Bless in the Mess: Being Uncomfortable</p><p>14:25 Flooding is Problematic, Small Steps First</p><p>15:45 Take-Away: Sitting in Discomfort</p><p>16:50 Practical Example: Small Steps to Confront Social Anxiety</p><p>18:28 5-Minute Rule: Breaking Down Overwhelming Anxiety into Manageable Actions</p><p><br />🎧 ABOUT THE SHOW &amp; HOSTS</p><p>Welcome to Take Back Today! Our mission is to provide you with practical, actionable tools for better daily mental wellness. Hosted by Krista Royama (BEd, MACP, CCC, LCT) and Marie Reinsborough-Wadden (BEd, MACP, CCC, LCT)—educators, certified therapists, with a combined 40+ years of real-world experience—practical, evidence-informed mental health strategies in plain language, for real people living real lives. Whether you're a stressed-out student, a busy parent, or someone quietly carrying more than you should, each episode gives you something you can actually use. Not someday. Today.<br /></p><p>📚 RESOURCES</p><p>Hofmann, S. G., &amp; Hay, A. C. (2018). Rethinking avoidance: Toward a balanced approach to avoidance in treating anxiety disorders. <i>Journal of Anxiety Disorders</i>, <i>55</i>, 14–21.<a rel="noopener noreferrer nofollow" href="https://doi.org/10.1016/j.janxdis.2018.03.004" target="_blank"> https://doi.org/10.1016/j.janxdis.2018.03.004</a> Cited by: 479</p><p></p><p>Leyro, T. M., Zvolensky, M. J., &amp; Bernstein, A. (2010). Distress tolerance and psychopathological symptoms and disorders: A review of the empirical literature among adults. <i>Psychological Bulletin</i>, <i>136</i>(4), 576–600.<a rel="noopener noreferrer nofollow" href="https://doi.org/10.1037/a0019712" target="_blank"> https://doi.org/10.1037/a0019712</a> Cited by: 1,411</p><p><br />Rauch, S. L., Shin, L. M., &amp; Phelps, E. A. (2006). Neurocircuitry models of posttraumatic stress disorder and extinction: Human neuroimaging research—past, present, and future. <i>Biological Psychiatry</i>, <i>60</i>(4), 376–382.<a rel="noopener noreferrer nofollow" href="https://doi.org/10.1016/j.biopsych.2006.06.004" target="_blank"> https://doi.org/10.1016/j.biopsych.2006.06.004</a> Cited by: Over 1,500 </p><p></p><p>Shin, L. M., &amp; Liberzon, I. (2010). The neurocircuitry of fear, stress, and anxiety disorders. <i>Neuropsychopharmacology</i>, <i>35</i>(1), 169–191.<a rel="noopener noreferrer nofollow" href="https://doi.org/10.1038/npp.2009.83" target="_blank"> https://doi.org/10.1038/npp.2009.83</a> Cited by: Over 1,900</p>no00:18:452Avoiding Anxiety Makes It Worse (How to Embrace Discomfort)full<![CDATA[Taming the Thought Spiral: How to Stop Automatic Negative Thoughts]]>This episode explores the impact of automatic negative thoughts (ANTs) on our mood and daily life, and breaks down exactly how to use the STOPP Technique to halt anxiety in its tracks, take back today, and build preventative mental wellness habits. Hosted by Marie and Krista, licensed counseling therapists and educators, the episode offers insights into how understanding and retraining our thought patterns can lead to a more positive, resilient mindset, providing you with the practical strategies needed to identify, challenge, and overcome them.

👉 Official Podcast Links: https://linktr.ee/takebacktoday

⏱️CHAPTERS

00:00 Introduction to Automatic Negative Thoughts

03:38 Understanding the Impact of Negative Thoughts

10:09 Common Thinking Errors and Their Effects

12:31 Embracing Positive Possibilities

13:32 Personal Experiences with Negative Thoughts

16:30 Overcoming Phobias and Fears

19:29 The Importance of Self-Awareness and Self-Compassion

22:24 How to Challenging Automatic Negative Thoughts

27:25 Take Away - The STOPP Technique

🎧 ABOUT THE SHOW & HOSTS

Welcome to Take Back Today! Our mission is to provide you with practical, actionable tools for better daily mental wellness. Hosted by Krista Royama (BEd, MACP, CCC, LCT) and Marie Reinsborough-Wadden (BEd, MACP, CCC, LCT)—educators, certified therapists, with a combined 40+ years of real-world experience—practical, evidence-informed mental health strategies in plain language, for real people living real lives. Whether you're a stressed-out student, a busy parent, or someone quietly carrying more than you should, each episode gives you something you can actually use. Not someday. Today.

📚 RESOURCES

  • Framework: "The STOPP Technique" by Carol Vivyan (2009, CBT Framework, Get Self Help UK)
  • Framework: "The STOP Skill" derived from Dialectical Behavior Therapy (DBT Protocols)
  • Study Cited: "Negativity Bias in Early Cognitive Processing" (Journal of Psychology, 2018)
  • Book Reference: "Feeling Good: The New Mood Therapy" by Dr. David Burns (CBT Tools)

]]>36786477-3600-4405-9404-ba5bcb0fdc6eWed, 24 Jun 2026 20:08:26 GMT<p>This episode explores the impact of automatic negative thoughts (ANTs) on our mood and daily life, and breaks down exactly how to use the STOPP Technique to halt anxiety in its tracks, take back today, and build preventative mental wellness habits. Hosted by Marie and Krista, licensed counseling therapists and educators, the episode offers insights into how understanding and retraining our thought patterns can lead to a more positive, resilient mindset, providing you with the practical strategies needed to identify, challenge, and overcome them.</p><p></p><p>👉 Official Podcast Links: <a rel="noopener noreferrer nofollow" href="https://linktr.ee/takebacktoday" target="_blank">https://linktr.ee/takebacktoday</a></p><p></p><p>⏱️CHAPTERS</p><p>00:00 Introduction to Automatic Negative Thoughts</p><p>03:38 Understanding the Impact of Negative Thoughts</p><p>10:09 Common Thinking Errors and Their Effects</p><p>12:31 Embracing Positive Possibilities</p><p>13:32 Personal Experiences with Negative Thoughts</p><p>16:30 Overcoming Phobias and Fears</p><p>19:29 The Importance of Self-Awareness and Self-Compassion</p><p>22:24 How to Challenging Automatic Negative Thoughts</p><p>27:25 Take Away - The STOPP Technique<br /></p><p>🎧 ABOUT THE SHOW &amp; HOSTS</p><p>Welcome to Take Back Today! Our mission is to provide you with practical, actionable tools for better daily mental wellness. Hosted by Krista Royama (BEd, MACP, CCC, LCT) and Marie Reinsborough-Wadden (BEd, MACP, CCC, LCT)—educators, certified therapists, with a combined 40+ years of real-world experience—practical, evidence-informed mental health strategies in plain language, for real people living real lives. Whether you're a stressed-out student, a busy parent, or someone quietly carrying more than you should, each episode gives you something you can actually use. Not someday. Today.</p><p></p><p>📚 RESOURCES</p><ul><li>Framework: "The STOPP Technique" by Carol Vivyan (2009, CBT Framework, Get Self Help UK)</li><li>Framework: "The STOP Skill" derived from Dialectical Behavior Therapy (DBT Protocols)</li><li>Study Cited: "Negativity Bias in Early Cognitive Processing" (Journal of Psychology, 2018)</li><li>Book Reference: "Feeling Good: The New Mood Therapy" by Dr. David Burns (CBT Tools)</li></ul><p></p>no00:30:441Taming the Thought Spiral: How to Stop Automatic Negative Thoughtsfull