Can you even believe we have officially reached the end of season one for Breakdown to Breakthrough?


In this season finale episode, Gabby and Krystal take a look back at the wild ride that was the first chapter of the podcast. What worked, what didn’t, what moments stood out to them, things they have never talked about before from producing the show and the ways that YOU helped THEM grow by connecting with the show.


We’ll step out of third-person here just to say a thank you to anyone who listened to the podcast this season. Whether you raved about it on socials, gave us a rating on Apple Podcasts or only listened to a single episode - thank you. We have loved every second of hearing how BDBT aligned with where you are in your life, and the hurdles you have cleared to get to this point. You all are such badasses and we’re grateful you exist.


There is so much in store for next season (and maybe even some things coming sooner…) and we cannot wait to share with you all what we have in the works! More guests, more insights from listeners, and plenty of more laughs. Talk to you soon!


RESOURCES:

• National Suicide Prevention Hotline: 800-273-8255
• Mental Health Crisis Text Message Hotline: Text 'Home' to 741741
• Get help finding affordable or free therapy and counseling services in your area: https://www.nami.org/help
• Locate a therapist near you who offers sliding-scale pricing: https://www.psychologytoday.com/us/therapists 

FIND US ON ONLINE:

• Sign up for our emails: http://eepurl.com/hAg1sD
• Instagram: https://www.instagram.com/bdbtpodcast/
• Facebook: https://www.facebook.com/breakdowntobreakthrough
• Visit us: www.bd-bt.com

Intro and Outro by AudioBinger

Have you ever been to therapy or counseling? Have you ever wondered what it may be like? In this episode Krystal, Gabby, and guest Laura, PLPC (aka therapist), break down their perspectives on therapy. 

Laura explains the differences between peer counseling, counseling, and therapy. She elaborates on some of the technicalities of therapy and what you can type into Google to find what you’re looking for.

They all expand on the process of finding the right therapist. What some potential red flags could be, what you should be looking for in a professional, and how you know you’ve found a good fit. 

Krystal and Gabby open up about what first brought them to therapy and how they’ve continued since then. They touch on how scary it can be in your first session, or even returning to therapy with a new person.

Managing expectations as it relates to therapy can be hard. Laura does a great job of talking through what you should expect when starting therapy and what your expectations might look like. Gabby also expands on the expectation of feeling “better” after every session. 

The reality is, therapy is hard work. We hope this conversation can take some of the fear out of taking care of your mental health. If you’re even 1% curious about therapy, give this episode a listen. Your experiences are valid and you deserve the healing that therapy can provide.

MENTIONED IN THIS EPISODE: 

• Find a therapist: www.psychologytoday.com
• Email template:

Hi _____, 

My name is _____ and I found you through _____. I’m interested in starting therapy because of _____. My health insurance is _____ OR I don’t have health insurance. 

Please let me know the best way to proceed. I look forward to hearing from you soon. 

Best, 

_____

RESOURCES:

• National Suicide Prevention Hotline: 800-273-8255
• Mental Health Crisis Text Message Hotline: Text 'Home' to 741741
• Get help finding affordable or free therapy and counseling services in your area: https://www.nami.org/help
• Locate a therapist near you who offers sliding-scale pricing: https://www.psychologytoday.com/us/therapists 

FIND US ON ONLINE:

• Sign up for our emails: http://eepurl.com/hAg1sD
• Instagram: https://www.instagram.com/bdbtpodcast/
• Facebook: https://www.facebook.com/breakdowntobreakthrough
• Visit us: www.bd-bt.com

Intro and Outro by AudioBinger

How are you feeling while reading this? Are you feeling well-rested, or overworked? Are you feeling like you have enough rest in your life, or every moment is filled with another to-do?

In this episode, Krystal and Gabby talk about rest and the power of pause. They break down the hustle culture and how that’s influenced our need to constantly be working. They emphasize the influence that the digital world has on resting.

Diving deep into comparison they talk about some of the negative self-talk that can come up when you finally decide to rest. How comparing yourself to others who may be “doing more” than you, is really just a disservice to you. 

Plus they bring in the science of your nervous system and explain how rest powers many of the primary functions of your body. Rest is a biological need! They share ways they have infused rest into their everyday routines.

It can be hard to make time for rest, but we hope after listening to this episode you can start making small changes towards a more restful life.

MENTIONED IN THIS EPISODE: 

• Set Boundaries, Find Peace Book: https://www.amazon.com/Set-Boundaries-Find-Peace-Reclaiming/dp/B08MWS22YT/ref=sr_1_1?crid=3IMXS73BLP40S&dchild=1&keywords=set+boundaries+find+peace+book&qid=1634244466&sprefix=set+boundar%2Caps%2C189&sr=8-1

RESOURCES:

• National Suicide Prevention Hotline: 800-273-8255
• Mental Health Crisis Text Message Hotline: Text 'Home' to 741741
• Get help finding affordable or free therapy and counseling services in your area: https://www.nami.org/help
• Locate a therapist near you who offers sliding-scale pricing: https://www.psychologytoday.com/us/therapists 

FIND US ON ONLINE:

• Sign up for our emails: http://eepurl.com/hAg1sD
• Instagram: https://www.instagram.com/bdbtpodcast/
• Facebook: https://www.facebook.com/breakdowntobreakthrough
• Visit us: www.bd-bt.com

Intro and Outro by AudioBinger

Fake life rules - those things that leave us feeling like we should have an epic career in our dream industry, like we should be married with kids by now, like we should have a clean house 24/7. 

In this episode, Gabby and Krystal talk about why fake life rules are absolute nonsense. Sure, in a perfect world all of us would be supremely fulfilled by all facets of our lives and enjoy a perfect "timeline" of milestones. But one of the beautiful things about life is that it is both unpredictable and different for everyone. 

Krystal and Gabby review fake life rules sent in by YOU, listeners, and parse out the reasons why those rules are often unapplicable to most folks. Whether it's because they normalize negative or unachievable stereotypes, contribute to oppressive viewpoints, or are just flat out unrealistic - they're called fake life rules for a reason!

MENTIONED IN THIS EPISODE:

• https://www.instagram.com/thelaminimalist/

RESOURCES:

• National Suicide Prevention Hotline: 800-273-8255
• Mental Health Crisis Text Message Hotline: Text 'Home' to 741741
• Get help finding affordable or free therapy and counseling services in your area: https://www.nami.org/help
• Locate a therapist near you who offers sliding-scale pricing: https://www.psychologytoday.com/us/therapists 

FIND US ON ONLINE:

• Sign up for our emails: http://eepurl.com/hAg1sD
• Instagram: https://www.instagram.com/bdbtpodcast/
• Facebook: https://www.facebook.com/breakdowntobreakthrough
• Visit us: www.bd-bt.com

Intro and Outro by AudioBinger

Do you believe in the importance of boundaries? Do you need help setting them in your life?


In this episode Gabby and Krystal talk about setting and breaking boundaries. They introduce the different types of boundaries that can be set. Their most frequently set boundaries fall under the emotional and time categories.


They share boundaries they’ve both recently set and how they’ve set them both directly and indirectly with different people in their lives. They cover the difficulties of setting boundaries and some of the reasons you may avoid setting them.


Setting boundaries is a powerful way to teach the people around you how to advocate for themselves. On the other side of boundaries is the most genuine, transparent, and honest version of yourself and your relationships.


It can be difficult to set boundaries, but after listening to this episode we hope you have the encouragement you need to set boundaries and find relief.


MENTIONED IN THIS EPISODE: 

• Set Boundaries, Find Peace Book: https://www.amazon.com/Set-Boundaries-Find-Peace-Reclaiming/dp/B08MWS22YT/ref=sr_1_1?crid=3IMXS73BLP40S&dchild=1&keywords=set+boundaries+find+peace+book&qid=1634244466&sprefix=set+boundar%2Caps%2C189&sr=8-1
• Krystal’s Instagram: https://www.instagram.com/uhkrystal/
• Gabby’s Instagram: https://www.instagram.com/gabriellarezex/

RESOURCES:

• National Suicide Prevention Hotline: 800-273-8255
• Mental Health Crisis Text Message Hotline: Text 'Home' to 741741
• Get help finding affordable or free therapy and counseling services in your area: https://www.nami.org/help
• Locate a therapist near you who offers sliding-scale pricing: https://www.psychologytoday.com/us/therapists 

FIND US ON ONLINE:

• Sign up for our emails: http://eepurl.com/hAg1sD
• Instagram: https://www.instagram.com/bdbtpodcast/
• Facebook: https://www.facebook.com/breakdowntobreakthrough
• Visit us: www.bd-bt.com

Intro and Outro by AudioBinger

Do you have triggers? Do you know what triggers are?



In this episode Krystal opens up about her own personal experience with triggers. She covers what triggers are and what can commonly happen when triggers come up in your life.



She explains how to evaluate the media you consume, so that it makes you feel good and not like shit afterwards. Plus, she shares some very specific resources that have helped her consume media more confidently.



She touches on how to navigate triggers when they’re unavoidable like when you’re out at a bar and there’s tv on, or just being around other people who might not be aware of your triggers.



It can be hard to avoid sensitive materials while consuming media in your everyday life. After listening to this episode we hope you have some tips to consume the content you want confidently.



MENTIONED IN THIS EPISODE: 

• Does the Dog Die iPhone app: https://apps.apple.com/us/app/does-the-dog-die/id1507381938
• Does the Dog Die Google Play app: https://play.google.com/store/apps/details?id=com.doesthedogdie.dddpaid&hl=en_US&gl=US
• Common sense media: https://www.commonsensemedia.org/

RESOURCES:

• National Suicide Prevention Hotline: 800-273-8255
• Mental Health Crisis Text Message Hotline: Text 'Home' to 741741
• Get help finding affordable or free therapy and counseling services in your area: https://www.nami.org/help
• Locate a therapist near you who offers sliding-scale pricing: https://www.psychologytoday.com/us/therapists 

FIND US ON ONLINE:

• Sign up for our emails: http://eepurl.com/hAg1sD
• Instagram: https://www.instagram.com/bdbtpodcast/
• Facebook: https://www.facebook.com/breakdowntobreakthrough
• Visit us: www.bd-bt.com

Intro and Outro by AudioBinger

In this episode guest Kevin O’Hare, Krystal, and Gabby talk about losing a loved one by suicide and supporting someone who has lost a loved one by suicide. Kevin and Krystal both lost their fathers to suicide in their early 20s. 

They openly share their experiences of losing their fathers and discuss what healing has looked like for them in the first few years since their losses. There are tips for other survivors, for those supporting survivors, and resources for anyone who may need some help.

Although this was a tough episode to record, it is filled with A LOT of laughter, love, and light. Hang in there and please don’t give up.

MENTIONED IN THIS EPISODE: 

• Americans For Suicide Prevention: https://afsp.org/
• Out of the Darkness Walks: https://supporting.afsp.org/index.cfm?fuseaction=cms.page&id=1370
• Dr. Christina on IG: https://www.instagram.com/dr.christina_/

RESOURCES:

• National Suicide Prevention Hotline: 800-273-8255
• Mental Health Crisis Text Message Hotline: Text 'Home' to 741741
• A Million Reasons to Stay Alive: https://amillionreasonstostay.com/random
• Get help finding affordable or free therapy and counseling services in your area: https://www.nami.org/help
• Locate a therapist near you who offers sliding-scale pricing: https://www.psychologytoday.com/us/therapists 

FIND US ONLINE:

• Sign up for our emails: http://eepurl.com/hAg1sD
• Instagram: https://www.instagram.com/bdbtpodcast/
• Facebook: https://www.facebook.com/breakdowntobreakthrough
• Visit us: www.bd-bt.com

Intro and Outro by AudioBinger

Do you spend a lot of time on social media? Do you want to set healthy boundaries with the way you use social media for work and personal purposes?

In this episode, Gabby talks about setting strong social media boundaries. She shares her experience with being a content creator and using social media for business, but also just as a person scrolling social media herself. She breaks down how she has found and maintained social media boundaries that feel good and work for her.

She elaborates on specific tools she uses to monitor and limit the amount of time she spends on social media. Plus she answers some tough questions from listeners like, why do I feel addicted to following accounts that make me insecure?

Social media is infamous for leaving us feeling drained, insecure, and behind. After listening to this episode we hope you have some tips and tools that will help you create AND maintain a positive relationship with social media. You deserve to feel good offline and online.

MENTIONED IN THIS EPISODE: 

• App limit directions for iPhone: https://www.theverge.com/2018/9/17/17870126/ios-12-screen-time-app-limits-downtime-features-how-to-use
• App limit directions for Android: https://www.youtube.com/watch?v=ZFLWC3bT8s0
• App limit directions for Samsung: https://www.samsung.com/us/support/answer/ANS00085547/
• Gabby’s Instagram: https://www.instagram.com/gabriellarezex/

RESOURCES:

• National Suicide Prevention Hotline: 800-273-8255
• Mental Health Crisis Text Message Hotline: Text 'Home' to 741741

FIND US ON ONLINE:

• Instagram: https://www.instagram.com/bdbtpodcast/
• Facebook: https://www.facebook.com/breakdowntobreakthrough
• Sign up for our emails: http://eepurl.com/hAg1sD
• Visit us: www.bd-bt.com

Intro and Outro by AudioBinger