The Savvy Psychologist's Quick and Dirty Tips for

546. Self-compassion sounds simple—be kind to yourself—but for those of us with a loud inner critic, it can feel surprisingly hard to put into practice. This week, we’ll break down three truths that make self-compassion more doable and less fuzzy. If you’ve ever worried that self-compassion means lowering your standards, let this week’s episode (kindly) change your mind. Find Dr. Ellen Hendriksen on Substack. Find Dr. Jade Wu on her website. Find a transcript here. Have a mental health question? Email us at psychologist@quickanddirtytips.com. Find Savvy Psychologist on Facebook and Twitter, or subscribe to the newsletter for more psychology tips. Savvy Psychologist is a part of Quick and Dirty Tips. Links:  https://quickanddirtytips.com/savvy-psychologist https://www.facebook.com/savvypsychologist https://twitter.com/qdtsavvypsych Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

545. Do you close your eyes only for your brain to start spinning with to-do lists and worries? In this episode, sleep psychologist Dr. Jade Wu looks at why your mind races at night. She looks at three common daytime saboteurs of nighttime peace and offers science-backed methods to help you finally quiet your mind and fall asleep. Find Dr. Jade Wu on her website. Find a transcript here.  Have a mental health question? Email us at psychologist@quickanddirtytips.com. Find Savvy Psychologist on Facebook and Twitter, or subscribe to the newsletter for more psychology tips. Savvy Psychologist is a part of Quick and Dirty Tips. Links:  https://quickanddirtytips.com/savvy-psychologist https://www.facebook.com/savvypsychologist https://twitter.com/qdtsavvypsych Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

544. Boundaries, like wide-leg sweatpants and quarter-zips, are trending—but setting them can feel anything but comfy, especially if you’re anxious. This week, we’ll talk about how to set boundaries kindly, handle pushback without folding, and avoid using boundaries as a wall that isolates you. By the end, you’ll see boundaries as practical, comfortable, and totally wearable—just like your favorite cozy outfit. Find Dr. Ellen Hendriksen on Substack. Find Dr. Jade Wu on her website. Find a transcript here. Have a mental health question? Email us at psychologist@quickanddirtytips.com. Find Savvy Psychologist on Facebook and Twitter, or subscribe to the newsletter for more psychology tips. Savvy Psychologist is a part of Quick and Dirty Tips. Links:  https://quickanddirtytips.com/savvy-psychologist https://www.facebook.com/savvypsychologist https://twitter.com/qdtsavvypsych Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

543. Napping isn't just for toddlers; it's a performance enhancer. In her first solo episode back, sleep psychologist Dr. Jade Wu looks at what short naps do for your declarative memory, emotional regulation, and physical speed. She looks at the science behind the afternoon slump and why a well-timed nap can provide a performance boost. Find Dr. Jade Wu on her website. Find a transcript here.  Have a mental health question? Email us at psychologist@quickanddirtytips.com. Find Savvy Psychologist on Facebook and Twitter, or subscribe to the newsletter for more psychology tips. Savvy Psychologist is a part of Quick and Dirty Tips. Links:  https://quickanddirtytips.com/savvy-psychologist https://www.facebook.com/savvypsychologist https://twitter.com/qdtsavvypsych Show Less Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

542. If you’ve ever obsessed over your sleep score, treated self-help like homework, or tried to “maximize” a vacation, you know how easily optimization becomes its own exhausting job. Culture tells us to upgrade everything—habits, productivity, even our emotions—but at a certain point, trying to be our “best self” backfires. This week, instead of automatically optimizing your life, here are five questions to help you step back, recalibrate, and remember what actually matters. Find Dr. Ellen Hendriksen on Substack. Find Dr. Jade Wu on her website. Find a transcript here. Have a mental health question? Email us at psychologist@quickanddirtytips.com. Find Savvy Psychologist on Facebook and Twitter, or subscribe to the newsletter for more psychology tips. Savvy Psychologist is a part of Quick and Dirty Tips. Links:  https://quickanddirtytips.com/savvy-psychologist https://www.facebook.com/savvypsychologist https://twitter.com/qdtsavvypsych Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

541. Today, we hear from two of our past hosts of the Savvy Psychologist. Dr. Ellen Hendriksen and Dr. Jade Wu. They will tell us what they’ve been up to and set the stage for exciting weeks ahead for the show. While we work to fill the seat of the amazing Dr. Monica Johnson, Drs. Hendriksen and Wu will deliver mental health wisdom you are used to. Today, they chat about the meaning of a psychologist's work, the biggest challenges in mental health, and what you can look forward to on the show. Find Dr. Ellen Hendriksen on Substack. Find Dr. Jade Wu on her website. Have a mental health question? Email us at psychologist@quickanddirtytips.com. Find Savvy Psychologist on Facebook and Twitter, or subscribe to the newsletter for more psychology tips. Savvy Psychologist is a part of Quick and Dirty Tips. Links:  https://quickanddirtytips.com/savvy-psychologist https://www.facebook.com/savvypsychologist https://twitter.com/qdtsavvypsych   Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

540. On her final episode, Dr. Monica Johnson shares a brain dump of quick and dirty tips to help listeners build a life worth living. She looks at the benefits of being DUMB—an acronym covering Decode/Disrupt patterns, Uncomfortable Engagement, Meaning-Making/Mastery, and Belonging. Find a transcript here.  Savvy Psychologist is hosted by Dr. Monica Johnson.  Have a mental health question? Email us at psychologist@quickanddirtytips.com or leave a voicemail at 929-256-2191.  Find Savvy Psychologist on Facebook and Twitter, or subscribe to the newsletter for more psychology tips. Savvy Psychologist is a part of Quick and Dirty Tips. Links:  https://quickanddirtytips.com/savvy-psychologist https://www.facebook.com/savvypsychologist https://twitter.com/qdtsavvypsych https://www.kindmindpsych.com/ Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

539. Dissociation is a normal human experience, but when it's outside of normal limits, it can be dysregulating. In this episode, Dr. Monica Johnson and Alexandra Mejia look at the signs of structural dissociation, the importance of building a baseline of coping skills, and the need for trauma-informed, integrated therapy (like DBT and somatic work) for long-term healing. Learn more about Sasha at her practice, MindfulInsightsMHC. Find a transcript here.  Savvy Psychologist is hosted by Dr. Monica Johnson.  Have a mental health question? Email us at psychologist@quickanddirtytips.com or leave a voicemail at 929-256-2191.  Find Savvy Psychologist on Facebook and Twitter, or subscribe to the newsletter for more psychology tips. Savvy Psychologist is a part of Quick and Dirty Tips. Links:  https://quickanddirtytips.com/savvy-psychologist https://www.facebook.com/savvypsychologist https://twitter.com/qdtsavvypsych https://www.kindmindpsych.com/ Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

538. Loss is inevitable, but grief is our emotional response to what is gone. In this episode, Dr. Monica Johnson and psychotherapist Hilary Bucell look at the differences between grief and depression and discuss various forms of loss, including ambiguous loss (like dementia or divorce) and disenfranchised grief (loss that society doesn't acknowledge). Learn more about Hilary Bucell at her practice, integrativepsychwellness.com. Find a transcript here.  Savvy Psychologist is hosted by Dr. Monica Johnson.  Have a mental health question? Email us at psychologist@quickanddirtytips.com or leave a voicemail at 929-256-2191.  Find Savvy Psychologist on Facebook and Twitter, or subscribe to the newsletter for more psychology tips. Savvy Psychologist is a part of Quick and Dirty Tips. Links:  https://quickanddirtytips.com/savvy-psychologist https://www.facebook.com/savvypsychologist https://twitter.com/qdtsavvypsych https://www.kindmindpsych.com/ Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

537. You don't have to suffer through the winter months. In this episode, Dr. Monica Johnson looks at how to create a multi-faceted approach to wellness for SAD. She looks at the importance of regulating your sleep schedule, boosting natural light exposure, and using behavioral activation to combat the urge to withdraw and isolate yourself. Find a transcript here.  Savvy Psychologist is hosted by Dr. Monica Johnson.  Have a mental health question? Email us at psychologist@quickanddirtytips.com or leave a voicemail at 929-256-2191.  Find Savvy Psychologist on Facebook and Twitter, or subscribe to the newsletter for more psychology tips. Savvy Psychologist is a part of Quick and Dirty Tips. Links:  https://quickanddirtytips.com/savvy-psychologist https://www.facebook.com/savvypsychologist https://twitter.com/qdtsavvypsych https://www.kindmindpsych.com/ Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

536. Sleep isn't a luxury; it's a foundational deposit in your "mental health bank." In this episode, Dr. Monica Johnson looks at why consistent sleep is essential for mood, memory, immunity, and heart health. She looks at the minimum recommended sleep amount and discusses the positive ripple effects of protecting your rest. Episodes related to this one:  Hello Sleep #1: 4 biggest myths about sleep Hello Sleep #2: Got a busy brain at night? Here’s how to calm it and get back to sleep. Hello Sleep #3: Why perfect sleep hygiene backfires and what to do instead Find a transcript here.  Savvy Psychologist is hosted by Dr. Monica Johnson.  Have a mental health question? Email us at psychologist@quickanddirtytips.com or leave a voicemail at 929-256-2191.  Find Savvy Psychologist on Facebook and Twitter, or subscribe to the newsletter for more psychology tips. Savvy Psychologist is a part of Quick and Dirty Tips. Links:  https://quickanddirtytips.com/savvy-psychologist https://www.facebook.com/savvypsychologist https://twitter.com/qdtsavvypsych https://www.kindmindpsych.com/ Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

535. Deceptive behaviors around illness are often signs of deep, unmet emotional needs. In this episode, Dr. Monica Johnson looks at the severe medical and psychological costs of factitious disorder and malingering. She looks at how to recognize these patterns and discusses how specific therapies like CBT and DBT can help an individual build a life based on authenticity. Find a transcript here.  Savvy Psychologist is hosted by Dr. Monica Johnson.  Have a mental health question? Email us at psychologist@quickanddirtytips.com or leave a voicemail at 929-256-2191.  Find Savvy Psychologist on Facebook and Twitter, or subscribe to the newsletter for more psychology tips. Savvy Psychologist is a part of Quick and Dirty Tips. Links:  https://quickanddirtytips.com/savvy-psychologist https://www.facebook.com/savvypsychologist https://twitter.com/qdtsavvypsych https://www.kindmindpsych.com/ Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

534. Money isn't just about numbers; it's deeply emotional. In this episode, Dr. Monica Johnson looks at the psychology behind your financial habits, including the money scripts you absorbed in childhood and how your brain categorizes money. She looks at why you feel a certain way about spending, saving, and debt. Find a transcript here.  Savvy Psychologist is hosted by Dr. Monica Johnson.  Have a mental health question? Email us at psychologist@quickanddirtytips.com or leave a voicemail at 929-256-2191.  Find Savvy Psychologist on Facebook and Twitter, or subscribe to the newsletter for more psychology tips. Savvy Psychologist is a part of Quick and Dirty Tips. Links:  https://quickanddirtytips.com/savvy-psychologist https://www.facebook.com/savvypsychologist https://twitter.com/qdtsavvypsych https://www.kindmindpsych.com/ Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

533. Do you snap at your loved ones, shut down in meetings, or go to great lengths to please others? In this episode, Dr. Monica Johnson looks at the four survival responses: fight, flight, freeze, and fawn. She looks at how these deeply rooted biological reactions manifest in your daily life and offers strategies for understanding your nervous system's attempts to keep you safe. Find a transcript here.  Savvy Psychologist is hosted by Dr. Monica Johnson.  Have a mental health question? Email us at psychologist@quickanddirtytips.com or leave a voicemail at 929-256-2191.  Find Savvy Psychologist on Facebook and Twitter, or subscribe to the newsletter for more psychology tips. Savvy Psychologist is a part of Quick and Dirty Tips. Links:  https://quickanddirtytips.com/savvy-psychologist https://www.facebook.com/savvypsychologist https://twitter.com/qdtsavvypsych https://www.kindmindpsych.com/ Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

532.  It's possible to have healthy, reciprocal relationships, even if you’re dealing with emotionally immature people. In this episode, Dr. Monica Johnson looks at how to reclaim your peace by understanding this dynamic. She looks at why your boundaries are essential and offers insights on how to disengage from unhealthy patterns so you can prioritize your well-being. Find a transcript here.  Savvy Psychologist is hosted by Dr. Monica Johnson.  Have a mental health question? Email us at psychologist@quickanddirtytips.com or leave a voicemail at 929-256-2191.  Find Savvy Psychologist on Facebook and Twitter, or subscribe to the newsletter for more psychology tips. Savvy Psychologist is a part of Quick and Dirty Tips. Links:  https://quickanddirtytips.com/savvy-psychologist https://www.facebook.com/savvypsychologist https://twitter.com/qdtsavvypsych https://www.kindmindpsych.com/ Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

531. Have you ever wondered why some relationships last while others fizzle? In this episode, Dr. Johnson looks at Sternberg's Triangular Theory of Love to help you understand the dynamics of your relationships. She looks at the roles of emotional closeness, physical attraction, and long-term commitment, and how their presence or absence shapes different kinds of love. Find a full transcript here.  Savvy Psychologist is hosted by Dr. Monica Johnson.  Have a mental health question? Email us at psychologist@quickanddirtytips.com.  Find Savvy Psychologist on Facebook and Twitter, or subscribe to the newsletter for more psychology tips. Savvy Psychologist is a part of Quick and Dirty Tips. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

530. Do you often find yourself agreeing to things you don't want to do? In this episode, we look at the deep psychological and cultural reasons behind people-pleasing, from social conditioning to the fear of rejection. We look at how this tendency can lead to burnout, resentment, and a loss of self-trust, and offer ways to understand why you might struggle to say "no.” Find a full transcript here.  Savvy Psychologist is hosted by Dr. Monica Johnson.  Have a mental health question? Email us at psychologist@quickanddirtytips.com.  Find Savvy Psychologist on Facebook and Twitter, or subscribe to the newsletter for more psychology tips. Savvy Psychologist is a part of Quick and Dirty Tips. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

529. Do you find yourself easily overwhelmed or shut down by stress? In this episode, Dr. Monica Johnson looks at the window of tolerance, a key concept for understanding your nervous system's capacity to handle life's challenges. She looks at how past trauma and societal pressures, particularly for groups like Black women, can impact this window, and offers actionable strategies to expand it. Find a full transcript here.  Savvy Psychologist is hosted by Dr. Monica Johnson.  Have a mental health question? Email us at psychologist@quickanddirtytips.com.  Find Savvy Psychologist on Facebook and Twitter, or subscribe to the newsletter for more psychology tips. Savvy Psychologist is a part of Quick and Dirty Tips. Links:  https://quickanddirtytips.com/savvy-psychologist https://www.facebook.com/savvypsychologist https://twitter.com/qdtsavvypsych https://www.kindmindpsych.com/

Do you have adult ADHD, or suspect that you might? In this episode, we explore 12 techniques that can help improve executive skills that are affected by ADHD. This episode originally aired on July 15, 2022. Savvy Psychologist is hosted by Dr. Monica Johnson. A full transcript can be found here.  Find Savvy Psychologist on Facebook and Twitter, or subscribe to the newsletter for more psychology tips. Savvy Psychologist is a part of Quick and Dirty Tips. Links:  https://www.quickanddirtytips.com/ https://www.quickanddirtytips.com/savvy-psychologist-newsletter https://www.facebook.com/savvypsychologist https://twitter.com/qdtsavvypsych https://www.kindmindpsych.com/

Losing a job often triggers unrecognized grief and a significant increase in stress and anxiety. In this episode, Dr. Monica Johnson looks at the emotional fallout of unemployment, from shock and anger to self-blame. She looks at how to navigate these feelings, reclaim your narrative, and establish a new routine that balances healing with proactive steps toward your next opportunity. Find a full transcript here.  Savvy Psychologist is hosted by Dr. Monica Johnson.  Have a mental health question? Email us at psychologist@quickanddirtytips.com.  Find Savvy Psychologist on Facebook and Twitter, or subscribe to the newsletter for more psychology tips. Savvy Psychologist is a part of Quick and Dirty Tips. Links:  https://quickanddirtytips.com/savvy-psychologist https://www.facebook.com/savvypsychologist https://twitter.com/qdtsavvypsych https://www.kindmindpsych.com/