Talking Your Way to Change: A Mental Health and Psychology Podcast
By Xan Banker , Psy.D., L.P
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Image by Xan Banker , Psy.D., L.P
Category: Mental Health
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Episodes: 91
Description
This is a podcast about slowing down, understanding ourselves more deeply, and finding steadiness in a complex world. Hosted by Dr. Xan Banker, a licensed psychologist with decades of clinical experience, each episode explores mental health, psychotherapy, trauma, nervous system responses, relationships, and the inner patterns that shape how we cope. This is a space for reflection, emotional insight, and practical tools — not quick fixes, but meaningful change over time. This podcast is for educational purposes only and not a substitute for professional help.
| Episode | Date |
|---|---|
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#84 Why You Struggle to Set Boundaries (Even When You Know Exactly What to Say)
|
Jun 02, 2026 |
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#83 Social Anxiety: A Smaller World and a Crowded Mind
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Apr 27, 2026 |
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#82 “Where Did My Anxiety Come From… and Does It Even Matter?”
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Apr 06, 2026 |
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#81 Why Vacations Sometimes Feel Uncomfortable: The Hidden Psychology
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Mar 12, 2026 |
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#80 Understanding Burnout: Beyond Fatigue to Nervous System Signatures and Giving Yourself Permission to Make Changes
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Mar 02, 2026 |
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#79 Understanding Burnout: Navigating the Therapist-Client Dynamic
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Feb 18, 2026 |
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#78 Mental Health Coping Strategy: Dissociation and What it Really Means
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Feb 06, 2026 |
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#49 Understanding Dialectical Behavioral Therapy: Learn How to Manage Destructive Emotions and Self-Sabotaging Behaviors
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Jan 30, 2026 |
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#77 Freeze When the Nervous System Slams on the Brakes
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Jan 30, 2026 |
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# 76 The Art of Self Care: Finding Purpose in Everyday Life
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Jan 23, 2026 |
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#75 Guided Meditation: Unlocking Your Inner Stability: A Journey Through Root Chakra Healing
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Jan 16, 2026 |
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#73 Unlocking Emotional Wellness: How the Chakra System Enhances Psychotherapy
|
Jan 09, 2026 |
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#72 What is Survivor Guilt: The War Within
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Mar 14, 2024 |
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# 71 Should I Give Up My Guilt or Bare It?
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Mar 06, 2024 |
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#70 Clear Clutter with the One Minute Rule and Nix the Multi-tasking
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Feb 12, 2024 |
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Example of Complexity Trauma from song "I Hate Christmas (by CHXRL)."."
|
Jan 04, 2024 |
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# 69 Death by a Thousand Cuts: Complex Post Traumatic Stress Disorder.
|
Dec 15, 2023 |
|
#68 Daily Positive Affirmations and the Psychology of Why They Work
|
Mar 03, 2023 |
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#40 The One-Minute Rule & The Five-Minute Rule
|
Feb 01, 2023 |
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Meditation for letting go of anxiety.
|
Feb 01, 2023 |
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#67 Breaking Down Resentment to Promote Wellness
|
Jan 26, 2023 |
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#66 Meditation for Letting Go of Resentment and Identifying Unmet Needs
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Jan 23, 2023 |
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#65 Visualization for Overcoming Fear
|
Nov 23, 2022 |
|
#64 Visualization for Surgery
|
Nov 22, 2022 |
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#63 Self-Sabotage-Psychological Resistance in Psychotherapy
|
Oct 13, 2022 |
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#62 The Stories We Tell Ourselves Follow the State of Our Nervous System
|
May 06, 2022 |
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#61 PolyVagal Theory in Everyday Life & Strategies that Strengthen our ANS
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Apr 25, 2022 |
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#60 What is PolyVagal Theory and Why You Should Know? (Dedicated to the people of Ukraine)
|
Apr 08, 2022 |
|
Guided Imagery of Protection and Support
|
Nov 29, 2021 |
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The Body Scan Exercise-A Mindfulness Based Exercise
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Nov 23, 2021 |
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Shortened Container Exercise
|
Oct 26, 2021 |
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#56 Stories, Myths, and Fairytales: How they can Heal
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Oct 23, 2021 |
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Guided Visualization Exercise with Music
|
Oct 09, 2021 |
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Using Guided Imagery Visualization to Create Safe Place in Your Mind
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Oct 09, 2021 |
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#54 One Approach to Understanding American Vaccine Refusal: Jungian Archetypes and Our Collective Unconscious
|
Sep 23, 2021 |
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#54: Guided Imagery of a Container
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Aug 19, 2021 |
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#53: Guided Imagery for Stress Reduction & Trauma
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Aug 19, 2021 |
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#51: 3 Paths to Consider in Conflict
|
Aug 10, 2021 |
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#50 Radical Acceptance
|
Jul 15, 2021 |
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#48 Alcohol Addiction: Taking a Deeper Look at Your Alcohol use
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Jun 15, 2021 |
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#46 Guided Meditation for targeting longings and cravings
|
Jun 03, 2021 |
|
Message to Listeners
|
May 25, 2021 |
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#47 AA Alcoholics Anonymous Step One of the 12-Step Program
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May 25, 2021 |
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#44 How to Stop Avoiding Stuff with Acceptance & Commitment Therapy: Interview with Matt S. Boone
|
May 11, 2021 |
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#43 Alcohol Use Disorder and the Brain
|
May 06, 2021 |
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#42 Alcohol Use: Warning Signs
|
Apr 29, 2021 |
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#41 Find your Voice in Therapy: Author Your Own Life.
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Apr 20, 2021 |
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#39 Self-Esteem: Positive Self-Evaluations can be Achieved.
|
Apr 06, 2021 |
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#38 Boundaries
|
Mar 30, 2021 |
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#37 Acceptance Commitment Therapy and the novel A Man Called Ove.
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Mar 23, 2021 |
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#36 Psychological Flexibility and Ego Strength
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Mar 16, 2021 |
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#35 Ten Grounding Techniques
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Mar 09, 2021 |
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Trailer for Episode on Grounding Techniques
|
Mar 07, 2021 |
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#34 Values Act as an Internal Compass to Your Life's Purpose
|
Mar 02, 2021 |
|
Values Video
|
Mar 01, 2021 |
|
video for anxiety
|
Feb 23, 2021 |
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#33 Meditation Practice: Daniel Siegel's Wheel of Awareness
|
Feb 23, 2021 |
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#32 End Worry: 8 Steps
|
Feb 16, 2021 |
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#31 The Art of Wabi Sabi Love: Loving Your Partners Imperfections
|
Feb 09, 2021 |
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#30 Why It Doesn't Work to Tell Someone, "Not to Worry."
|
Feb 02, 2021 |
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#29 The Upside of Anxiety
|
Jan 26, 2021 |
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#28 Self-Soothing for Anxiety: Palms Down, Palms Up
|
Jan 19, 2021 |
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#27 Cognitive Restructuring or Cognitive Defusion
|
Jan 12, 2021 |
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#26 Use Your Anxiety as a Motivation to Improve Your Life
|
Jan 05, 2021 |
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#25 The 5-Step Self-Holding Exercise
|
Dec 29, 2020 |
|
#24 EMDR Therapy: Healing from Trauma-Interview with Rebel Gustafson, LICSW
|
Dec 22, 2020 |
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#23 What Happens in the Brain During Trauma
|
Dec 15, 2020 |
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# 22 Interview with an experienced Imago Relationship Therapist (Take #2)
|
Dec 09, 2020 |
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#21 Getting the Love you Want through Imago Relationship Therapy
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Dec 01, 2020 |
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#20 Holidays: Acceptance in a Pandemic
|
Nov 24, 2020 |
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#19 Caring for yourself after a therapy session.
|
Nov 03, 2020 |
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Video for Wavve Special Education Bonus
|
Oct 27, 2020 |
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#18 Self Compassion
|
Oct 27, 2020 |
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#17 Relational Life Therapy: Interview with Anna Sterk, LMFT
|
Oct 20, 2020 |
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#16 Bonus Addendum Special Education-the Basics from an Jamie Nord and Education Administrator During COVID-19
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Oct 13, 2020 |
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#14 Box Breath-4 Square Breathing
|
Oct 07, 2020 |
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#15 Sustainable Solutions in Education: A Multi-tiered System of Supports
|
Oct 06, 2020 |
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#13 Depression: What are the treatments? Part 3 of a 3 part series.
|
Sep 22, 2020 |
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#12 What are the Causes of Depression: Part Two
|
Sep 15, 2020 |
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#11 Depression: What is it?
|
Sep 08, 2020 |
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#10 The Science of Gratitude
|
Sep 01, 2020 |
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#9 ADHD & Parenting: Dr. Katherine Quie Talks about the Importance of Finding Support
|
Aug 25, 2020 |
|
#8 Relaxation Exercise for Self-esteem
|
Aug 18, 2020 |
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#7 What if we could predict divorce?
|
Aug 11, 2020 |
|
#6 Loneliness in the Pandemic
|
Aug 04, 2020 |
|
#3 Part Two: Understanding Intimacy Stumbling Blocks
|
Jul 28, 2020 |
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#5 Using HeartMath Science to transform stress into resilience
|
Jul 21, 2020 |
|
Trailer
|
Jul 15, 2020 |
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#4 COIVD-19 and Kids: Needs, Decisions, and Beliefs: What are kids are learning from us.
|
Jul 13, 2020 |
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#2 Understanding intimacy stumbling blocks through the lens of attachment: Part One
|
Jul 06, 2020 |
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#1 How to Choose a Therapist
|
Jul 01, 2020 |