Shows
Courage to HealTurning Pain Into Power – A Conversation with Rhoda BanksIn this deeply moving episode of Courage to Heal, Anna sits down with Rhoda Banks, motivational speaker, coach, and author of the powerful memoir Daughter of an Assassin. Rhoda shares her extraordinary story of growing up amid violence, intergenerational trauma, and emotional neglect – and how she rose above it all to become a successful executive and advocate for healing and self-worth.Together, Anna and Rhoda explore themes of childhood trauma, survivor’s guilt, emotional neglect, body image, forgiveness, faith, and personal transformation. Rhoda’s honesty and resilience will resonate with anyone who has struggled with feeling unworthy or bur...2025-07-1052 min
Courage to HealIs EMDR Right for You? A Trauma Therapist’s InsightIn this episode of Courage to Heal, Anna speaks with Laurel Roberts-Meese, licensed psychotherapist and founder of Laurel Therapy Collective, about the power of EMDR therapy for healing trauma. With warmth and clarity, Laurel walks us through the eight phases of EMDR, explains how it rewires the brain’s trauma responses, and offers practical insights for those considering EMDR for PTSD or complex trauma. Whether you're an EMDR-curious client or a fellow therapist, this conversation sheds light on why EMDR is so effective—and what to expect from the process.You can find Laurel here.2025-07-0345 min
Courage to HealUnderstanding and Navigating Trauma TriggersWhat is a trauma trigger—and why does it have such a powerful grip on your nervous system? In this episode of Courage to Heal, we explore what trauma triggers are, how they form, and why they show up in everyday moments. You’ll learn how to recognize your unique triggers and gently regulate overwhelming emotional responses. Anna shares two powerful somatic tools—the Spiral Technique and the Picture Technique—to help you feel safer in your body and reclaim your sense of peace. This episode is a must-listen for trauma survivors who want practical strategies and compassionate insights to bette...2025-06-2618 min
Courage to HealUnmasking ADHD in WomenIn this heartfelt and illuminating episode of Courage to Heal, we dive deep into a conversation that’s long overdue—exploring the often misunderstood and overlooked experience of ADHD in women and those socialized as female.Host Anna Khandrueva sheds light on the quieter, masked forms of ADHD that don’t match the typical, boy-centric stereotypes. Through tender storytelling and deep compassion, Anna unpacks the realities of emotional dysregulation, executive dysfunction, rejection sensitivity, and chronic burnout that so many women face—often without ever knowing why.We’ll explore how high-functioning ADHD can mask inner struggles...2025-06-1229 min
The Nope CoachMindfulness for Overthinkers and Doomscrollers with Anna KhandruevaYou’ve probably heard you “should” be more mindful or start meditating…but what does that even mean? In this gentle-yet-grounded episode, Suzanne chats with licensed psychotherapist Anna Khandrueva about what mindfulness actually is, how trauma affects our ability to be present, and why most people overthink meditation (and then quit it). You’ll learn why you don’t need a special pillow, perfect conditions, or a quiet mind to benefit and why brushing your teeth or standing in a supermarket queue might be all the meditation you need. In this episode we cover:...2025-06-1037 min
Courage to HealThe Grief Conversation We Need to Have: Beyond the 5 StagesDiscover the truth about grief beyond the outdated five-stage model. This episode dismantles common misconceptions about grief, reveals why Elisabeth Kübler-Ross's famous stages were never meant for bereavement, and explores the diverse grief responses.Learn about anticipatory grief, complicated grief and the crucial differences between intuitive and instrumental grieving patterns.Whether you're supporting someone through loss or navigating grief yourself, this episode provides the understanding you need without prescriptive timelines or one-size-fits-all approaches. Listen now to transform how you view and experience grief.LINKS:The Grief Recovery MethodT...2025-06-0522 min
Courage to HealPolyvagal Theory Demystified: How Your Nervous System Drives Healing with Amy SullivanWhat if your emotions started in your body – not your brain? In this insightful conversation, Anna sits down with licensed clinical counselor, author, and international trainer Amy Sullivan to explore the life-changing lens of Polyvagal Theory. Known for her warm, accessible teaching style, Amy breaks down the nervous system's three core states and how they shape our sense of emotional safety, trauma response, and ability to connect.You’ll learn:What the vagus nerve is and why it matters for trauma healingThe difference between feeling safe vs. being safe—and why it mattersHow shutdown, anxiety, and calm e...2025-05-2935 min
Courage to HealUnpacking and Healing Generational Trauma with Alyssa ScaranoJoin host Anna as she talks with therapist Alyssa Scarano about healing generational trauma. Discover how childhood experiences shape our beliefs and relationships, and how these patterns get passed down through families.Alyssa explains what generational healing really means and shares how trauma creates survival strategies that might have helped us as kids but now hold us back as adults. Learn to spot signs of generational trauma in your life and get practical steps for healing that start with self-awareness and self-compassion.Perfect for anyone looking to break free from inherited patterns and build healthier...2025-05-2244 min
Courage to HealLittle You, Big Impact: How Inner Child Work Transforms Self-WorthDiscover how connecting with your inner child can revolutionize your relationship with self-worth in this episode of Courage to Heal. Learn the crucial difference between self-worth and self-esteem, understand what inner child work really means, and explore practical techniques to begin healing childhood wounds that may be blocking your sense of inherent value. Through personal stories, guided visualization, and actionable strategies, this episode offers a compassionate roadmap for moving from conditional self-worth to the unshakable knowledge that you are worthy simply because you exist. Perfect for anyone struggling with feelings of "not enough" or looking to deepen...2025-05-1533 min
Courage to HealWhen Your Parents Never Grew Up: Finding Your Way to Emotional FreedomIn this heartfelt episode, Anna explores the challenging dynamics of emotionally immature parents and provides practical guidance for healing. Discover the four types of emotionally immature parents, recognize common patterns from childhood that might be affecting your adult relationships, and learn effective boundary-setting techniques that preserve your well-being. Whether you're experiencing parentification, emotional neglect, or struggling with attachment issues stemming from your upbringing, this episode offers compassionate insights and actionable strategies for reclaiming your emotional health.Perfect for anyone looking to transform their relationship with parents while practicing essential self-care and "reparenting" techniques...2025-05-0123 min
Courage to HealRewiring the Brain: The Power of EMDR TherapyDiscover the power of Eye Movement Desensitization and Reprocessing (EMDR) therapy in this comprehensive episode. We break down the science behind EMDR's Adaptive Information Processing model, explain bilateral stimulation's role in healing, and walk through all 8 treatment phases step by step.From PTSD and complex trauma to anxiety, depression, phobias, and substance misuse—find out how EMDR works for various conditions and why it's gained worldwide recognition. Whether you're a therapy newcomer, mental health professional, or someone seeking healing, this episode provides valuable insights into how EMDR helps the brain reprocess painful memories and install positive beliefs fo...2025-04-1720 min
Courage to HealWhat Trauma Therapy Is Right For You?Discover the most effective trauma therapy approaches in this comprehensive guide to healing. In this episode, we explore trauma and the symptoms of PTSD that millions struggle with daily. Whether you're dealing with a single traumatic event or complex trauma, we break down seven evidence-based therapy methods that can help: Internal Family Systems (IFS), EMDR, Somatic Experiencing, Cognitive Processing Therapy, Narrative Therapy, Psychodynamic Therapy, and Mindfulness-Based Approaches.Learn how each therapy works, what makes it unique, and who might benefit most from each approach. From body-based therapies that release stored trauma to cognitive approaches that...2025-04-1028 min
Courage to HealThe Power of NOPE: Setting Boundaries Without the GuiltIn this eye-opening episode of "Courage to Heal," host Anna welcomes Suzanne Culberg, the self-proclaimed "Nope coach" who specializes in helping over-givers and people pleasers set healthy boundaries and prioritize themselves.Suzanne shares practical wisdom on:How to start setting boundaries (hint: don't begin with family and friends!)Practical strategies for dealing with pushback when you establish new boundariesThe telling signs of chronic people-pleasing and how it differs from genuine kindnessWhy rescuing others from natural consequences prevents their growthWith her straight-talking approach and relatable examples, Suzanne explains how proper boundaries teach...2025-03-2740 min
Courage to HealThe Wisdom Within: Accessing Expanded Consciousness for HealingIn this powerful episode of "Courage to Heal," host Anna welcomes Jonathan Schechter, founder of Blue Magic Alchemy. Jonathan shares his remarkable personal journey from a challenging marriage to discovering the transformative power of breathwork, somatic experiencing, and psychedelic integration.Jonathan candidly discusses how recreational psychedelic use evolved into intentional healing work, revealing how these expanded states of consciousness repeatedly guided him toward important life changes. Listeners will learn about:The difference between active and passive psychedelic integrationHow breathwork serves as a gentle, self-controlled alternative to plant medicineWhy somatic experiencing creates powerful pathways for processing traumaThe...2025-03-2048 min
Courage to HealReality Shattering Insights: Craig Polsfuss on Instant TransformationIn this episode of Courage to Heal, Anna interviews Craig Polsfuss, author of "Reality Shattering Insights." Craig shares his powerful journey of personal awakening that completely transformed his life and professional approach.Discover how Craig combines psychology, spirituality, and brain science to reveal the profound truth that everything we're seeking is already within us. Learn about:How one simple insight can radically change your entire realityThe "outside-in" paradigm trap that keeps most people stuckWhy the mind was designed first as a receiver, not a thinkerThe inspiring story of a welder whose life was transformed by a...2025-03-1330 min
Courage to HealBulletproof: Healing from Gun Violence with Jill McMahonThis episode features a conversation with Jill McMahon, a licensed professional counselor, trauma specialist, and gun violence survivor who shares her personal journey and professional insights. In this deeply moving interview, Jill discusses the unique challenges faced by gun violence survivors, the neurobiological effects of trauma on the brain, and effective approaches to healing. Drawing from both her personal experience of being held hostage at gunpoint as a child and her two decades of clinical work, Jill offers compassionate guidance for survivors, caregivers, and mental health professionals. Her book "Bulletproof: Healing After Gun...2025-03-0632 min
Courage to HealReclaiming Your Sexual Story: Healing Trauma and Finding JoyIn this episode of Courage to Heal, host Anna interviews Leah Carey, a sex and relationship coach and host of the "Good Girls Talk About Sex" podcast. Leah shares her personal journey from growing up in an emotionally abusive household to becoming a respected voice in sexual education and healing. She discusses her work with clients affected by purity culture, trauma, and societal conditioning around sexuality, offering insights into developing healthier relationships with intimacy. The conversation covers topics like consent, the "good girl" stereotype, media portrayals of sexuality, and practical tools for exploring desires safely...2025-02-2751 min
Courage to HealExploring Ketogenic Diets for Mental Health with Nicole LaurentIn this episode of Courage to Heal, Anna interviews Nicole Laurent, an experienced psychotherapist specializing in the use of ketogenic diets for treating mental illness and neurological disorders. Nicole discusses the mechanisms of how ketogenic diets work, their potential benefits for conditions like bipolar disorder, depression, schizophrenia, and anxiety, as well as the support systems needed to effectively implement such dietary changes. They explore the rationale behind this approach, the importance of professional supervision, and emerging research supporting the mental health advantages of ketogenic diets. The conversation offers hope and new perspectives for those living with chronic mental health...2025-02-2038 min
Courage to HealFrom Chaos to Love: Transforming Relationships with Larry BilottaIn this episode of Courage to Heal, Anna interviews Larry Bilotta, an expert with a unique approach of reviving relationships on the brink of collapse. Larry emphasizes that it takes one person to heal a marriage and the importance of shifting from fear to love through conscious effort. He also discusses tools like the 'Love Strands Test' and concept of the 'Chaos Kid' to help individuals understand their relationship dynamics and improve them. Larry's insights provide hope, showing that even one motivated individual can transform a marriage.[01:36] Understanding Family Energies[06:22] The Concept of Reactors and Cr...2025-02-1341 min
Courage to HealFrom Black Sheep to Cycle Breaker: Healing Generational Trauma with Kat DaouIn this powerful episode, Family Constellation Therapy facilitator Kat Daou shares her transformative journey from being the "black sheep" of her family to becoming an empowered cycle breaker. She explains how generational trauma gets passed down through epigenetics and discusses practical ways to heal ancestral wounds while maintaining family connections. Kat also reveals the unique therapeutic process of Family Constellation Therapy, including how it combines energy work, somatic healing, and emotional release to help clients transform their inherited trauma into generational gifts. Whether you're struggling with family dynamics or seeking to understand your role in your family system, this...2025-02-0638 min
Courage to HealEmbracing the Magic in the Mess with Molly BookerIn this powerful and inspiring episode of Courage to Heal, I sit down with Molly Booker—author, speaker, and advocate for authenticity. Molly shares her transformative journey of coming out in her 40s, overcoming perfectionism, and rediscovering her true self. Together, we explore the deep connections between self-worth, identity, and the courage it takes to step into your most authentic life.Discover how perfectionism often stems from a fear of not being good enough, how to shift from self-criticism to self-compassion, and why embracing the messiness of life is the key to connection and healing. Molly offers po...2025-01-3050 min
Courage to HealBreaking Free: How Psychedelic Therapy Helped Jamie Heal from Childhood TraumaIn this episode of Courage to Heal, we hear a profound interview with Jamie Fleming, a survivor of childhood sexual abuse who found remarkable healing through psychedelic assisted therapy. Jamie recounts her traumatic experiences from a young age, the long-term effects of this trauma, and her journey through various therapeutic modalities. She eventually found significant healing via Ibogaine and 5-MeO-DMT treatments, which helped her overcome her trauma and live a life free of fear and pain. Jamie's story offers hope and guidance for other trauma survivors, including practical steps towards healing and the transformative power of psychedelic therapy.2025-01-2349 min
Courage to HealThe Warrior's Breath: How a Special Forces Veteran Found Healing Through BreathworkTim Thomas, former UFC fighter and Special Forces veteran, shares his transformative journey from warrior to wellness advocate in this powerful episode of Courage to Heal. Drawing from his unique experiences, Tim reveals how he created some of Australia's most successful veteran mental health recovery programs and discovered the healing power of breathwork.In this episode, you'll learn:Tim's inspiring story of overcoming PTSD and finding his path as a healerThe concept of becoming an "energetic millionaire" through mindful practiceA practical approach to starting new habits by "cutting in half and taking 20% off"Tim also...2025-01-161h 10
Courage to HealHealing PMDD: Transforming Trauma and Reclaiming Your Power with Chloe Jimenez-PetersIn this episode of Courage to Heal, Anna interviews Chloe Jiménez-Peters, a transformational hypnotherapist and trauma-informed coach specializing in Premenstrual Dysphoric Disorder (PMDD). Chloe shares her personal journey of overcoming chronic fatigue, depression, and PMDD, leading to her profound work helping others heal root cause traumas.Together, they explore the connection between early-life trauma and PMDD, the role of subconscious beliefs, and the transformative power of Rapid Transformational Therapy.Whether you’re navigating PMDD or supporting a loved one, Chloe offers practical advice, heartfelt compassion, and a message of hope.Key Topics:C...2025-01-0940 min
Courage to HealInner Child Healing: From Wounds to Wholeness with Tammy CoxThis insightful episode of "Courage to Heal" features an interview with Tammy Cox, a transformational coach specializing in inner child healing and women's emotional wellbeing. Drawing from her own journey of overcoming childhood trauma and her father's early death, Tammy shares how she transformed her personal struggles into a mission to help others heal.The conversation explores the profound impact of childhood experiences and generational trauma on adult relationships. Tammy explains her unique approach to inner child work, including how early life experiences create core beliefs that shape our adult behaviors. She offers practical insights on connecting...2025-01-0244 min
Courage to HealThe Art of Intentional Living: Transform Your Year AheadIn this episode of Courage to Heal, we explore a fresh approach to New Year's planning that replaces traditional resolutions with the power of intentional living. Learn why only 9% of people keep their resolutions and discover a more meaningful alternative: choosing a single word to guide your entire year.We dive deep into the concept of wholeness across six key dimensions of life - physical, emotional, spiritual, psychological, financial, and social - and provide practical strategies for setting intentions that actually stick. Whether you're tired of failed resolutions or simply seeking a more balanced approach to personal...2024-12-2628 min
Courage to HealNavigating the Holidays with Toxic Family MembersThe holidays can be a time of joy—or a minefield of emotional challenges when toxic family dynamics come into play. In this episode of Courage to Heal, Anna dives deep into how childhood trauma and emotionally immature relatives affect holiday gatherings.Learn to set healthy boundaries, protect your peace, and manage difficult interactions with grace and resilience. Anna provides actionable tools, calming strategies, and real-life examples to help you navigate tricky family situations while prioritizing your emotional well-being.Download the 20 Boundary-Setting Sentences for Holiday Gatherings to help you handle challenging interactions. Visit dub.sh/bo...2024-12-1945 min
Courage to HealSacred Spaces: How to Create a Refuge for Emotional Well-BeingIn this episode, Anna explores the significance of creating a personal refuge space at home, particularly for trauma survivors. She discusses the brain's need for safety cues and guides listeners through setting up a sanctuary to foster emotional regulation and healing. The episode also features a guided visualization exercise to demonstrate how to mentally utilize the sanctuary space for relaxation and healing.Download your free sanctuary checklist here.[00:49] Understanding the Importance of Safety[01:35] The Brain's Response to Danger and Safety[03:10] Creating a Safe Space at Home[07:02] Practical Tips for Your...2024-12-1234 min
Courage to HealFinding Calm in Chaos: Grounding Techniques for AnxietyIn this episode of the Courage to Heal podcast, we explore anxiety, its impact on the body, and practical grounding techniques to manage it. Anna explains Generalized Anxiety Disorder, and dives into how anxiety manifests physically.Detailed grounding practices are shared, including physical, sensory, mental, and breathing exercises, as well as visualization and journaling techniques. Tips for integrating these strategies into daily life are provided to help listeners manage their anxiety effectively.Resources Mentioned:Free Anxiety MeditationYouTube Documentary on Earthing[01:59] Understanding Anxiety Disorders[05:19] The Body's Response...2024-12-0538 min
Courage to HealWinter Blues No More: Your Guide to Seasonal Depression ReliefIn this episode, we explore seasonal depression, also known as seasonal affective disorder (SAD). SAD profoundly affects mood, cognitive functions, and physical health due to disruptions in circadian rhythms.After highlighting symptoms and various risk factors, the episode dives deep into SAD management techniques, such as light therapy, antidepressants, cognitive behavioral therapy, exercise, balanced diet, proper sleep hygiene, and mindfulness practices.[01:42] Understanding SAD: Symptoms and Causes[05:15] Risk Factors for SAD[08:35] Symptoms and Impact of SAD[11:26] Light Therapy for SAD[17:43] Other Treatments for SAD[22:06] Lifestyle Changes and Se...2024-11-2834 min
Courage to HealUnlocking Healing: Mindfulness in Trauma RecoveryIn this episode of Courage to Heal, we’re diving into the transformative role of mindfulness in trauma recovery. Mindfulness is more than just being present—it’s a powerful tool for managing emotional triggers, calming the nervous system, and fostering inner resilience.We’ll explore how mindfulness practices can help trauma survivors feel grounded and safe in the moment, even during challenging times. Plus, I’ll guide you through a simple mindfulness exercise that you can use anytime to support your healing journey.Tune in and discover how mindfulness can be a source of strength a...2024-11-2137 min
Courage to HealTrauma 101: Understanding the Basics, Symptoms, and Path to HealingIn this episode, I'm excited to bring back the podcast with a broader focus on mental health topics beyond bipolar disorder.We dive into exploring what trauma truly is, why it’s important to understand, and the powerful impact it has on our bodies, minds, and relationships.I also answer some of the most common questions around trauma, including how to recognize it, why some people develop PTSD while others don’t, and effective methods for healing.FREE Trauma Signs ChecklistACE Study Blog Post2024-11-1432 min
Courage to HealBipolar Disorder and CreativityAnna interviews Hagen, a surrealist artist living with bipolar. Learn more about the relationship between bipolar and creativity.You can find Hagen on Instagram @rhrsurgener_art and on his website at www.rhr-surgener-art.com.You can find out more about Anna on her website and Instagram @couragetohealtherapy2023-04-0647 min
The Upside of Bipolar: Conversations on the Road to WellnessEP 12: The Courage to Heal with Psychotherapist Anna KhandruevaSend us a message!Such an powerfully enlightening conversation with psychotherapist Anna Khandrueva:Her story of her diagnosis and how it lead to a career change to becoming a psychotherapist;How living with bipolar has helped her to become a more effective therapist;How to understand trauma healing and “post-traumatic growth”Why she started her Instagram and podcast to help spread awareness and tips on living well with bipolar.Instagram: @couragetohealtherapyPodcast: Courage to Heal2023-03-2934 min
Courage to HealHealing Bipolar Through Lifestyle ChangesAnna interviews Jess Kanotz, a NAMI speaker and fellow bipolar warrior, about healing bipolar through lifestyle changes.You can find Jess on Instagram and Facebook @ourbipolar. You can also check out her YouTube videos and read her blog. You can find out more about Anna on her website and Instagram @couragetohealtherapy2023-03-2356 min
Courage to HealBipolar Type TwoJoin us as Anna and Sydney discuss what it's like to live with bipolar disorder type two. Hypomania to depression to suicidality, type two has its unique challenges. Find out how Sydney deals with each in this episode.You can find Sydney on Instagram @bipolarandbougie and on TikTok @bipolarandbougie.You can download the Safety Plan HERE.You can find virtual support groups for bipolar HERE.Consider following these Instagram accounts for bipolar support:@livewellbipolar@this.is.bipolar@bipolar_2_life@bipolarbabesclub@bipolarexplained2023-03-1650 min
Courage to HealBipolar Type OneJoin us as Anna and Megan discuss what it's like to live with bipolar disorder type one. From mania to psychosis, type one has its unique challenges. Find out how Megan was able to find stability in this episode.You can find Megan on Instagram @thisismegan_r and @handmadebymegan1.Download the mania contract HERE.You can find more about Anna on her website.2023-03-0951 min
Courage to HealBipolar and ADHDAnna and Hailey chat about what it's like to have bipolar and ADHD. You can find Hailey on Instagram @mind.over.mood and TikTok @mind.over.moodYou can find more about Anna at her website and on Instagram @couragetohealtherapy.2023-03-0250 min
Courage to HealBipolar and MotherhoodAnna and Michelle talk about how bipolar affects mothers and whether it's possible to have a healthy family with bipolar disorder. You can find Michelle at her website, My Upside of Down and on Instagram @myupsideofdownYou can find more about Anna at her website and on Instagram @couragetohealtherapy.2023-03-0248 min
Courage to HealBipolar and TraumaAn interview about bipolar and trauma with Isabella. We will cover the effects of childhood and adulthood trauma on bipolar symptoms in this powerful conversation.You can find more about Anna at her website and on Instagram @couragetohealtherapy2023-03-0239 min
Courage to HealBipolar: A Partner's PerspectiveListen as Anna interviews her husband about what it's like to love someone with bipolar. Grab the free guide for loved ones of people with bipolar HERE.You can find more about Anna at her website and on Instagram @couragetohealtherapy2023-03-0243 min
Courage to HealBipolar UncoveredAnna delves into a detailed overview of bipolar disorder while sharing her own bipolar journey - from diagnosis to stability.You can find more about Anna at her website and on Instagram @couragetohealtherapyBipolar ResourcesInternational Bipolar FoundationThe Depression and Bipolar Support Alliance GroupsCarenity forumBipolar Hope forumMy Support forumDaily Strength forumBipolar SubredditsGeneral bipolar subredditSecondary bipolar subredditBipolar type 1 subredditBipolar Type 2 subredditBipolar humorBipolar art2023-02-2326 min
Courage to HealTrailerA trailer for Courage to Heal2023-02-2302 min
A Quest for Well-BeingUnderstand Your Attachment Style For Better Relationships— Your attachment style is one of the most important pieces of self-knowledge and understanding. It is now known that our childhood experiences can really affect how we view ourselves and the world around us. Don't even try to engage in relationships before you truly understand your attachment history and style. Yes, it's that important. Already in a relationship? Listen to this episode and learn how to make it healthier. Valeria interviews Anna Khandrueva — she is a psychotherapist in private practice located in Colorado, USA. She specializes in treating trauma and bipolar disorder along with helping couples get thei...2022-07-2135 min