Mental Health Today

In this episode, John talks about how to have extremely healthy communication in relationships. Learn what to do the next time you get into an argument. Want to be a rockstar in your relationship? Learn how to have healthy communication. Most couples need guidance on how to have healthy communication and John lays out the rule rules that will take your relationship to the next level. Listen to this episode more than once to learn what you need to change in your communication. 4 Rules of Extremely Healthy Communication: Rule #1: Listen first, speak second, and listen last. Make sure you watch your tone of voice, the level of your voice, and the intent of your voice. Rule #2: Don't jump to conclusions. Get your evidence before you make a conclusion. Ask your partner if what you are thinking is accurate. Rule #3: Show empathy before pride. Put your partner first, then yourself in a conflict. Rule #4: Forgive, release, resolve. Ask and extend forgiveness. Release your anger and resentment. Resolve your confli

In this episode of the JCS, John talks to Chez Barbosa from True Vine Counseling about finding your identity after a life crisis. Many times people who experience a major life crisis such as a divorce, a death of a loved one, a job loss, or a move to a new city, can have a crisis of identity. Questions like, "Who am I?" "What is my purpose?" or even questioning one's very existence can cause a downward spiral of depression and loneliness. Chez also shares his life story and how he helps individuals overcome an identity crisis and how he became a counselor.  In addition to being a counselor, Chez is a licensed pastor and works part-time as a worship pastor. Chez has been counseling since 2007, helping individuals discover their true identities. If you are interested in contacting Chez Barbosa you can reach out to him in the following ways: Website: True Vine Counseling Twitter:  @ChezBarbosa Email:    chez@truevinecounseling.com   Learn more about me at johncordray.com   Smells Like Humans

Health insurance is expensive and it makes sense to use your insurance for your next counseling session, but before you do, keep listening about why you may want to reconsider using your insurance for counseling. As a licensed therapist, I see clients who use their insurance to help cover their sessions with me, but I have more clients who don't use their insurance. Reasons to use your insurance: It could help supplement the cost of a counseling session. But, don't forget about your deductible. 3 Reasons Why You May Want to Reconsider Using Insurance for counseling: Your insurance plan may not cover mental health counseling. Your insurance company requires a mental health diagnosis code. (you may not have a mental health diagnosis) Your mental health diagnosis will go on your medical record. Alternatives to Using Insurance: Pay out of pocket (easiest) Use an HSA account (if you have one) Sliding scale Advance Payment (could be cheaper in the long run) Payment plan (check with your therapist)   Learn m

If you’re like most people, you’ve probably experienced negative thoughts at one point or another. It can be difficult to stay positive and look on the bright side when life throws you a curveball.  It’s easy to get stuck in a cycle of negative thinking which can affect our well-being and how we see the world. It can be overwhelming when life throws us a curveball, but by reframing our negative thinking, we can take control and move forward with a positive attitude.  Whether you’re dealing with a difficult situation or just want to focus on the good in life, he’ll show you five steps to help you shift your perspective and mindset.  Step 1: Find a quiet place to process your thoughts.  One of the most important steps in reframing your negative thinking is to give yourself the time and space to process your thoughts without distractions. When we’re overwhelmed by our thoughts, it can be difficult to focus. Step 2: Identify your negative thought cycle. When it comes to reframing our negative thinking, it’s

Panic attacks can be absolutely terrifying experiences that many people mistakenly assume are heart attacks. It's not uncommon to experience racing heartbeats, feeling sweaty, chest tightening, and feeling light-headed. These are all indicators of a panic attack and can take a toll on your work, school, and day-to-day life.  When it comes to managing panic attacks, there are many different approaches and treatments available. But one of the most reliable sources of information and advice comes from John Cordray, a licensed therapist who has helped many individuals manage their panic attacks. In this episode, John shares his 6 tools for calming panic attacks. He explains how these tools can help you identify when an attack is coming, recognize the physical sensations associated with a panic attack, and learn how to address and respond to the symptoms.  1. Recognizing the physical signs of a panic attack—including racing heartbeats, sweating, chest tightening, and feeling light-headed.  2. Breathing exe

Karen Tripp is the founder and president of Cancer Companions, a ministry that provides Christian support to families affected by cancer. As a Marriage and Family Therapist and a daughter of a colon cancer survivor, Karen brings a unique perspective to the work of Cancer Companions. Cancer can be incredibly isolating, and Cancer Companions aims to bridge the gap between those battling cancer and their Christian communities. Through her organization, Karen Tripp is helping to ensure that those grappling with cancer have access to the faith-based support they need. Cancer Companions has trained over 400 volunteers in support group facilitation and peer-to-peer meetings. The organization’s goal is to ensure that no cancer patient feels alone or unsupported. Karen and her team of volunteers provide a safe and accepting space for cancer patients and their families to share their stories and build a sense of community. Karen is also a published author, having written God is Bigger Than Your Cancer, a book that d

Are you and your spouse feeling like your marriage is on the rocks? Does it feel like you two are constantly fighting? Many couples find themselves in this situation and can feel like there's no way out.  In this episode, I provide 10 insights for failing marriages that can help you and your partner fix things and get back on track.  1. It's more important to resolve a conflict than to win it. Instead of focusing on who's right or wrong, try to find a middle ground where both parties can be happy.  2. It takes two to be in a conflict, but only one to end it. If your spouse is getting angry, try to be the bigger person and take a step back.  3. Learn to let go of things from the past. Holding onto past grievances and refusing to forgive can be a big problem for many couples.  4. Be quick to listen and slow to become angry. This is a key step in any successful relationship. Instead of immediately talking over your spouse and becoming angry, take the time to listen to what they have to say.  5.

Anxiety is a normal emotion that we all experience at some point in our lives. It can help us to stay safe and alert in times of danger and to keep us from making reckless decisions. But, when it is too strong, it can make us feel unsafe. I talk about different types of anxiety such as Generalized Anxiety Disorder (GAD), Separation Anxiety Disorder (SAD), Panic Disorder, Social Anxiety Disorder (SAD), Post-Traumatic Stress Disorder (PTSD), Obsessive-Compulsive Disorder (OCD), Specific Phobias and Acute Stress Disorder (ASD). Each of these conditions can affect us in different ways and if we are experiencing any of these, it is important to seek help. If you are struggling with high levels of anxiety, there are several things you can do to help. Firstly, it is important to understand the causes of your anxiety. This can be done through counseling or therapy sessions, or by speaking to a doctor. Once the cause is identified, it is important to develop a plan to manage it. This could involve relaxation techniq

Do you get angry easily? Have people said you have an anger problem? If so, you are not alone. Many people struggle with anger and it can lead to serious problems in their lives. When it comes to anger, everyone expresses it differently. However, there are signs that may indicate that you have an anger problem. Here are 5 signs you may have an anger problem: 1. You react too quickly. If you find yourself getting angry over minor issues or without giving yourself time to think, it may be a sign that you have an anger problem. 2. You often feel a buildup of anger. People with an anger problem often feel a buildup of anger that leads to explosive outbursts. 3. You often say hurtful things. If you find yourself saying hurtful or cruel things to people, it may be a sign that you have an anger problem. 4. You have a hard time calming down. People with anger problems usually have a hard time calming down after getting angry. 5. You frequently experience physical symptoms. People with anger problems may experie

We all have a story to tell and today I'm talking about how I started on my own as a therapist. My journey began back in college when I was determined to be the next David Letterman. I chose to go to the same university as him and graduated with a degree in radio and TV production. After college, I had my sights set on a career in entertainment, and I pursued it with a passion. However, life has a funny way of taking you in unexpected directions, and that's exactly what happened to me. I found myself wanting something more meaningful and purposeful in my life. I wanted to make a difference and help others, so I decided to pursue a career in therapy. I started out by doing volunteer work with local mental health organizations, and I was eventually able to find an entry-level position at a counseling center. From there, I continued to gain experience and knowledge, and eventually, I decided to go out on my own and become a therapist. It's been an interesting journey, but I'm so glad I chose

Welcome to the first episode of my podcast show! I’m John Cordray and I’m a licensed therapist and entrepreneur. I’d like to take a few moments to talk about the three Cognitive Zones and how we can get into what I call ‘The Green Zone’. Each of us experiences certain levels of emotions throughout the day. Whether we’re feeling angry, anxious, or happy, these are our Cognitive Zones. The first zone is the Red Zone. This is when our emotions become so intense that we become overwhelmed and unable to think rationally. When in this zone, we are unable to take in information and problem-solving skills become almost non-existent. The second zone is the Yellow Zone. This is when we’re feeling slightly anxious or agitated. Our emotions are still higher than normal, but we’re still able to think and problem-solve. The third and last zone is the Green Zone. This is when we’re feeling good and capable to handle daily tasks and challenges. It’s important to know when you’re in each of these zones so that you can t