Breakdown to Breakthrough

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: 800-273-8255Mental Health Crisis Text Message Hotline: Text 'Home' to 741741Get help finding affordable or free therapy and counseling services in your area: https://www.nami.org/helpLocate 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/hAg1sDInstagram: https://www.instagram.com/bdbtpodcast/Facebook: https://www.facebook.com/breakdowntobreakthroughVisit us: www.bd-bt.comIntro 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.comEmail 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: 800-273-8255Mental Health Crisis Text Message Hotline: Text 'Home' to 741741Get help finding affordable or free therapy and counseling services in your area: https://www.nami.org/helpLocate 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/hAg1sDInstagram: https://www.instagram.com/bdbtpodcast/Facebook: https://www.facebook.com/breakdowntobreakthroughVisit 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=8-1RESOURCES: National Suicide Prevention Hotline: 800-273-8255Mental Health Crisis Text Message Hotline: Text 'Home' to 741741Get help finding affordable or free therapy and counseling services in your area: https://www.nami.org/helpLocate 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/hAg1sDInstagram: https://www.instagram.com/bdbtpodcast/Facebook: https://www.facebook.com/breakdowntobreakthroughVisit us: www.bd-bt.comIntro 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: 800-273-8255Mental Health Crisis Text Message Hotline: Text 'Home' to 741741Get help finding affordable or free therapy and counseling services in your area: https://www.nami.org/helpLocate 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/hAg1sDInstagram: https://www.instagram.com/bdbtpodcast/Facebook: https://www.facebook.com/breakdowntobreakthroughVisit us: www.bd-bt.comIntro 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=8-1Krystal’s Instagram: https://www.instagram.com/uhkrystal/Gabby’s Instagram: https://www.instagram.com/gabriellarezex/RESOURCES: National Suicide Prevention Hotline: 800-273-8255Mental Health Crisis Text Message Hotline: Text 'Home' to 741741Get help finding affordable or free therapy and counseling services in your area: https://www.nami.org/helpLocate 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/hAg1sDInstagram: https://www.instagram.com/bdbtpodcast/Facebook: https://www.facebook.com/breakdowntobreakthroughVisit us: www.bd-bt.comIntro 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/id1507381938Does the Dog Die Google Play app: https://play.google.com/store/apps/details?id=com.doesthedogdie.dddpaid&hl=en_US&gl=USCommon sense media: https://www.commonsensemedia.org/RESOURCES: National Suicide Prevention Hotline: 800-273-8255Mental Health Crisis Text Message Hotline: Text 'Home' to 741741Get help finding affordable or free therapy and counseling services in your area: https://www.nami.org/helpLocate 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/hAg1sDInstagram: https://www.instagram.com/bdbtpodcast/Facebook: https://www.facebook.com/breakdowntobreakthroughVisit us: www.bd-bt.comIntro 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=1370Dr. Christina on IG: https://www.instagram.com/dr.christina_/RESOURCES: National Suicide Prevention Hotline: 800-273-8255Mental Health Crisis Text Message Hotline: Text 'Home' to 741741A Million Reasons to Stay Alive: https://amillionreasonstostay.com/randomGet help finding affordable or free therapy and counseling services in your area: https://www.nami.org/helpLocate 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/hAg1sDInstagram: https://www.instagram.com/bdbtpodcast/Facebook: https://www.facebook.com/breakdowntobreakthroughVisit us: www.bd-bt.comIntro 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-useApp limit directions for Android: https://www.youtube.com/watch?v=ZFLWC3bT8s0App 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: 800-273-8255Mental Health Crisis Text Message Hotline: Text 'Home' to 741741FIND US ON ONLINE: Instagram: https://www.instagram.com/bdbtpodcast/Facebook: https://www.facebook.com/breakdowntobreakthroughSign up for our emails: http://eepurl.com/hAg1sDVisit us: www.bd-bt.comIntro and Outro by AudioBinger

Whether the two emotions were brought on by something you did or something someone else did to you, we have all felt shame and guilt. In this episode, Gabby and Krystal talk about unpacking that shame and guilt and understanding the root of its existence. With two different experiences of emotions, listeners get to see how varying our emotional perspectives truly are. Both of them discuss how to listen to your shame and guilt, as well as navigating the healing process of it all. Learning lessons from our shame and guilt, whatever that may look like, is the first step in setting ourselves free from it. 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

Have you ever wanted to share your story? Whether that be with friends, family, partners, or to an online community? In this episode, Krystal and Gabby talk about sharing your story offline and online. Offline with people you want to share your story with and online on places like Instagram. With years worth of experience telling their truth Krystal and Gabby put everything they’ve learned out there. They each elaborate on what motivates them to share their stories, even through the fears of opening up. While emphasizing that your story is your own to share. Whether you choose to do that or not. Krystal brings up the common frustration when sharing your story, “nobody really gets it.” A very normal and valid way to feel when considering sharing. Together they expand on how they’ve worked through that roadblock. They emphasize the boundaries that are important to set when using social media. Making sure you aren’t using sharing your story online as an unhealthy coping mechanism. Instead, how to share in a way that’s healthy for you and your online community. Each explains their specific methods of monitoring their relationship with sharing online. Krystal shares a helpful 4-part acronym that can help when you begin sharing. Beginning your process of opening up, no matter where you’re doing it, can be scary. Krystal and Gabby hope that through this episode you find the encouragement, tools, and gentle push you need to share your story + tell your truth. As mentioned in this episode Dr. Christina says, “Lives are changed when we heal out loud.” MENTIONED IN THIS EPISODE: Dr. Christina on IG: https://www.instagram.com/dr.christina_/Quote mentioned: https://www.instagram.com/p/CLW_evjjCqC/RESOURCES: National Suicide Prevention Hotline: 800-273-8255Mental Health Crisis Text Message Hotline: Text 'Home' to 741741FIND US ON ONLINE: Instagram: https://www.instagram.com/bdbtpodcast/Facebook: https://www.facebook.com/breakdowntobreakthroughSign up for our emails: http://eepurl.com/hAg1sDVisit us: www.bd-bt.comIntro and Outro by AudioBinger

In this episode, Krystal interviews Melinda Oliver. Also known as Mel from STL on social media, Mel is a yoga teacher, law student, and St. Louis native who leads by example. Mel found yoga while navigating out of a difficult breakup. As Mel says, it’s not a sugary story. She found her thoughts turning off because of yoga. Something revolutionary because it was a quiet she had never experienced. After experiencing that herself, she wanted to extend that to more and more people. During her time in St. Louis, Mel mentored hundreds of students in St. Louis city. Students that were often forgotten or misunderstood. Mel shared the revolutionary quietness she found from yoga with these students. From yoga, to conflict management, to being the love and support they needed. It was during her time mentoring students that she connected with a few amazing humans who she shared a similar mission with. All were fully committed to improving the health and wellbeing of Black communities in St. Louis. Mel continued on to co-found The Collective STL, a yoga studio in downtown St. Louis to help heal the mind, body, and spirit. In 2020 in the heat of the pandemic and racial tension, Mel was accepted into law school with a $40,000 scholarship awarded. She posted a video of her Mom’s reaction to this on Twitter and it went viral. This gained traction in ways Mel could never imagine. But Mel from STL is more than any one accomplishment, role, viral tweet, or trauma she’s survived. Mel embraces her wholeness as a human and extends that for everyone else around her to embrace. RESOURCES: SUPPORT MEL: https://www.paypal.com/donate/?cmd=_s-xclick&hosted_button_id=CHB52QCWKDH6Wwww.thecollectivestl.orghttps://twitter.com/melfromstl_/status/1270706558603853825FIND US ON ONLINE: http://eepurl.com/hAg1sDIntro and Outro by AudioBinger

In this episode, Gabby and her Dad talk about the passing of her Mom on 07/20/2021. They talk about her journey through cancer in the past 4+ years, her parents' love story, and the legacy her Mom leaves behind. An episode in loving memory of Pam Rezex who shined a bright light everywhere she went. RESOURCES: National Suicide Prevention Hotline: 800-273-8255Mental Health Crisis Text Message Hotline: Text 'Home' to 741741FIND US ON ONLINE: www.bd-bt.comInstagram: @bdbtpodcastFacebook: @breakdowntobreakthroughSign up for our emails: http://eepurl.com/hAg1sD Intro and Outro by AudioBinger

In this episode, Gabby and Krystal talk about anniversaries and milestones after losing someone you love. *Trigger Warning: Mention of suicide and self-harm* Krystal explains in depth how the first year after her Dad passed felt. She shares many ways she handled milestones like his birthday and the anniversary of his death. She provides tangible advice for what has helped her cope in the past 2 years. In this episode Krystal and Gabby also share advice from listeners that have lost loved ones. They answer questions from listeners like, “Should I bring it up, or let it pass unless they bring it up?” There is no shame in having questions and not a whole lot of answers. There is no right or wrong way to grieve. We hope this episode can help those of you who have either lost someone you love, or are hoping to support someone who has lost someone they love. RESOURCES: National Suicide Prevention Hotline: 800-273-8255Mental Health Crisis Text Message Hotline: Text 'Home' to 741741FIND US ON ONLINE: www.bd-bt.comInstagram: @bdbtpodcastFacebook: @breakdowntobreakthroughSign up for our emails: http://eepurl.com/hAg1sDIntro and Outro by AudioBinger

Do you ever feel EVERYTHING all at once? Or do you ever feel nothing at all and numb to emotions altogether? In this episode, Gabby and Krystal talk about just that - feeling everything or nothing at all. They talk about how periods of inactive or active trauma can impact feeling everything or nothing at all. Krystal explains her experience with feeling little to nothing for over a year and how she now feels looking back on that period of her life. They expand on the importance of grace and self awareness. Gabby discusses the importance of making space to think about what’s happening in your life when you’re feeling nothing at all. She provides questions she asks herself during these times to check in. They take a deep dive into the word SHOULD and how often they feel like they should be responding in a certain way. Focusing on the fact that comparing your emotional responses to others can sometimes lead you to feel like you don’t care enough, or you care too much compared to others. When in reality, there is no right or wrong way to have a hard time. Krystal opens up about the months after her Dad passed, living with PTSD, and how feeling nothing was a side effect of being in shock during that season of her life. She talks about how humor has been a coping mechanism she's developed through childhood. They both expand on how to handle intense emotional seasons of life, especially when they come suddenly after feeling nothing at all. They explain how to create a joy list that can be used as a tool for when you’re feeling everything all at once. Whether you find yourself in a season of feeling everything all at once, or nothing at all, your experience is real and valid. You are not alone in these pockets of life. As Krystal says in this episode, “There’s no right way to have a hard time. As long as you are doing the best that you can, given the circumstances.” MENTIONED IN THE EPISODE: RESOURCES: FIND US ON ONLINE: http://eepurl.com/hAg1sDIntro and Outro by AudioBinger

Have you ever thought about the little traumas and big traumas that make up your life story? Do you ever feel like your hard times are harder than everyone else’s or not hard enough? In this episode, Gabby and Krystal talk about Little T and Big T Trauma. The smaller and bigger traumas that make up our lives. They discuss the differences between these traumas and how no matter how “big” or “small” your trauma may be it is a valid, valued, and a very real part of your life experience. They dive into parts of their own trauma and compare inactive versus active trauma. They explain the importance of not getting caught in the web of comparison. Including comparing to the way others handle hard times or even the way they handled a previous hard time. They talk about the importance of hope in both of their unique journeys. Plus how you can create hope in your own Little T and Big T traumas throughout your life. No matter how you find yourself, Gabby and Krystal want you to know no matter how big, or how small your trauma/hard time/painful experience may be, you belong here. As Krystal says in this episode, “We all have it worse.” MENTIONED IN THE EPISODE: RESOURCES: FIND US ON ONLINE: http://eepurl.com/hAg1sDIntro and Outro by AudioBinger

When you're having a hard time or working through traumatic experiences, what can make you feel even just 1% better? How do you cope with huge emotions when your heart is already heavy? In this episode, Gabby and Krystal talk about the rollercoaster of living in chaos. They discuss what has helped them feel less "crazy" and what has prevented them from invalidating their own feelings when it's hard to even narrow down what exactly they're feeling in the first place. It's never easy to clear life's hurdles, but finding simple ways to make the emotional challenges more bearable can help. The longer you hang on in the darkest moments, the closer you are to the sunlight. If you or someone you know is struggling, don't be afraid to ask for help. RESOURCES: FIND US ON ONLINE: Intro and Outro by AudioBinger

In this episode, you get to meet the voices of Breakdown to Breakthrough and what led us to the mics! What is BDBT all about? What will we talk about in each episode? Who are the voices on the show? Take a listen to our debut episode to find out all that and more! Intro/Outro music by AudioBinger