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Benjamin Russack

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Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Retirement, End of Life and Emotional Support: Financial Planning with Jack ScaffHow does one plan for retirement? Or sort through the tragedy of losing a loved one? Today, Jack Scaff discusses a range of issues related to his work as a wealth advisor. We also look at inflation, the economic havoc wrought by COVID as well as San Francisco's apparent struggle to make an economic comeback.  You can read more about Jack Here:  https://ceritypartners.com/team/jack-scaff/ Contact Jack:  jscaff@ceritypartners.com Please stalk me on instagram: https://www.instagram.com/benjaminrussack/ And Subscribe to my patreon:patreon.com/LookJustTellMeWhatToDo And...
2023-10-1747 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.In Memory of Seymour RadinA close look at the man who was my therapist for nearly thirty years.  My instagram: https://www.instagram.com/benjaminrussack/ Subscribe to my patreon:  patreon.com/LookJustTellMeWhatToDo Archetype of the Apocalypse: Divine Vengeance, Terrorism, and the End of the World. \ Melville's Moby-Dick (STUDIES IN JUNGIAN PSYCHOLOGY BY JUNGIAN ANALYSTS) The Horse Boy: A Father's Miraculous Journey To Heal His Son God's Dog: A Celebration of the North American Coyote He: Understanding Masculine Psychology (Perennial Library) by Robert A. Johnson The Drama of the Gift...
2023-08-101h 09Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.What You Probably Don’t Know About: Therapy SpeakGrossly misused therapy speak Access without education  The decline of critical thinking Bonus content: More ways the pandemic messed with our heads The limits of extroverted thinking The travesty that is the Myers-Briggs personality test.  Here is a link to MC's amazing book:  https://a.co/d/2umWUq9 And here is her instagram: https://instagram.com/mc.phd My instagram: https://www.instagram.com/benjaminrussack/ Email me your questions at Benjaminrussack@gmail.com or DM me on instagram. Subscribe and have your questions answered on my Q & A! And receive cool stuff!! patreon.com/LookJustTellMeWhatToDo And on a totally unrelated topic...
2023-05-1251 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Relationships! Relationships! Relationships! With Stephanie Hanger, LMFT.  Getting in touch with your breath and body to reduce reactivity with your partner Negative projections Triangulation The negative blame cycle Ineffective behaviors that partners use to cope. When is anger actually useful? Finally Stephanie and I go toe to toe as we roll play an argument from one of my relationships from years past. Stephanie wins.    Stephanie Hanger LMFT can be reached at: stephanie@stephaniehangermft.com; 415.813.2973; www.stephaniehanger.com Email me your questions at Benjaminrussack@gmail.com Subscribe and have your questions answered on my Q & A! And receive cool stuff!! patreon.com/LookJustTellMeWhatToDo My insta...
2023-04-301h 09Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.When The Mirror Betrays Us: On Being Transgender with FlintMeet Flint, career police officer and Brazilian  Jujitsu blackbelt. Today, Flint discusses the paradoxical and profound nature of his transformation--from the person he had been perceived to be, into the person he had always been. Flint also discusses the adversity he encountered while working on the police force, as well as a step by step accounting of his transformation, from a female body into a male one.   Some resources regarding today's topic: https://www.thetrevorproject.org https://www.glaad.org/transgender/resources https://www.hrc.org/resources/transgender h...
2023-04-211h 13Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.What You Probably Don’t Know About: DiagnosisDiagnosis! What it means, how it came to be, how it is used for good and for ill. Today I talk with trauma reseracher Mary Catherine McDonald, PHD, about the DSM—the veritable bible of mental health—and the sheer subjectivity with which it was conceived, written and wielded by doctors and insurance companies alike. We also discuss the wonderful madness of Robin Williams, how to rebuke terrible questions and what we think of people who like to tell other people who they are. Here is a link to MC's amazing book:  https://a.co...
2023-04-1556 minThe Angry Therapist Podcast
The Angry Therapist PodcastMy Own Therapy Session - Ego, Mid Life, and Being Fluid In this episode, John gets extremely vulnerable in his recorded therapy session. Together, John and his therapist discuss healthy vs unhealthy ego, thoughts and feelings on being fifty, and being more fluid in life.Look, Just Tell Me What To Do. A podcast by Benjamin Russack, LMFTRoughly ten minutes of self help in a shot glass. If you're looking for a wine glass, you've come to the wrong place.Marriage family therapist and best-selling author, John Kim, shares his life and love revelations as well as insights from his...
2023-04-0542 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Ask Questions! Get Answers! Q&A with Benjamin Russack, LMFT. Episode 2.What is the most common way someone will sabotage their own success? What makes for an ideal patient/therapist relationship? Are there any types of patients you refuse to work with? And more!   Email me your questions at Benjaminrussack@gmail.com Subscribe and have your questions answered! patreon.com/LookJustTellMeWhatToDo My instagram: https://www.instagram.com/benjaminrussack/
2023-04-0417 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Ask Questions! Get Answers! Q&A with Benjamin Russack, LMFT. Episode 1.How important is the mental health of the therapist? Can your therapist be a wreck and still do great work? How has my work as a therapist changed my views on marriage? What prevents people from entering therapy?  If I am diagnosed with clinical depression will I be like that forever? How does dream work help with mental health? How does one safely explore the unconscious?  How does spiritualism relate to mental health? What are archetypes? How do they help us with our me...
2023-03-2922 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.The Consequences of Drug Culture: Conversations with Chris Howard CADC III and Roy DePerez M.Ed.In a world lacking in role models and secure family structures, drugs and drug culture have become a dark rite of passage for our young men. Today we interview Chris Howard, Founder of Ethos Recovery and Roy DePerez Founder of Back2bascis Outdoor Adventures on the world of substance abuse and recovery. Chris and I also debate about the underlying reasons people use drugs in the first place--and is it even worth kicking up all that sand? Chris and Roy also speak in depth about the various strategies used to get a reluctant persons struggling...
2023-03-091h 20Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Stress, Anxiety and Trauma: Conversations with MaryCatherine McDonald, PhDHow does trauma affect memory? What biochemical changes occur in the brain following a traumatic event? Today we talk with MaryCatherine McDonald, PHD about her book “Unbroken: The Trauma Response is Never Wrong.” She also presents some tools for managing extreme stress and anxiety. We further discuss how the dogma around religion and psychology have become so intertwined  Even diagnosis and identity often seem to occupy the same mental space.   Here is a link to MC's amazing book: https://a.co/d/2umWUq9 And here is her instagram: https://instagra...
2023-03-051h 03Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.The Fabulous World of Things and Stuff with Jasmin Morgan and Danielle DixonToday we speak with Jasmin Morgan interior designer of Adroit Interiors and Danielle Dixon, Account Luxury Manager / Resale Specialist at The RealReal and founder of Rhome Vintage Jewelry. We discuss the meaning that lays within the worlds of things and stuff, worlds I now begrudgingly acknowledge are  necesssary: how clothing relates to body dysmorphia and our sense of power when we enter a room, the tranquility one may experience from a well organized home. There is also a very small dog present, and his name is Ollie. You will be hearing from him. Check out everything awesome a...
2023-03-021h 07CalPsychiatry Presents: Mindstories
CalPsychiatry Presents: MindstoriesSolution Focused vs. Open Ended Therapy | Benjamin Russack, LMFTBenjamin Russack is a Licensed Marriage and Family Therapist based out of San Francisco. With over fifteen years of experience working in the field of addiction, he also specializes in Family Systems and Jungian Archetypal Therapy. He currently runs a private practice out of San Francisco and also hosts a podcast focused on mental health called "Look, Just Tell Me What To Do." Recently, Benjamin joined forces with Sam Lamott who runs a highly successful podcast called "How to Human". They have currently completed construction of a video production company in Marin County called "Square One Studios". Here, they...
2023-03-0116 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.The Lost Comic: Conversations with Cuauhtemoc SilvaStand up comedian and story teller Cuauhtemoc Silva recounts  his tough beginnings as an impoverished person of color growing up in San Francisco. We discuss how his background shapes shapes his onstage material, the daily grind of being a working comedian as well as how racism manifests in the San Francisco comedy circuit. You can check out Cuauhtemoc's material here:  @Silva_Cuauhtemoc    and here:  https://m.youtube.com/channel/UCnrtifKTmJVRsnmFzBXsvUw?fbclid=PAAaZk_sfuZ3-ZDb_oBDfT2V6iBPFVA66uynZqNRzdhSOJIw5SLRtp8o_F80s   My contact info: benjam...
2023-02-091h 35Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.What is Individuation? Discussions with Ron Cecil and Daniel Penner ClineToday we define and discuss the Jungian process of Individuation—that ineffable drive towards wholeness and greater consciousness—with Ron Cecil and Daniel Penner Cline of the the podcast “Cutting for Sign”. Specifically, we talk about our struggles with food addiction and body dysmorphia as a vehicle for this process. You can listen to Daniel and Ron's podcast here:    https://podcasts.apple.com/us/podcast/cutting-for-sign-with-ron-cecil-and-daniel-penner-cline/id1544882464   Totally random and shameless plug for my father's book on Animal Dream Symbolism:    Animal Guides in Life, Myth and Dreams (S...
2023-02-031h 23Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Going Mental in Hollywood: five concept artists tell their storiesWe interview five amazing concept artists who work the Hollywood trenches and have lived to tell how the sausage is actually made. We discuss the insanity that permeates their industry and how they each thrive as independent, expressive artists while managing to make a living doing what they love. We also discuss the recent introduction of AI into the creative space and how it may affect the livelihoods of artists such as these as well as affect those trying to break into the industry.   Please give all of these incredible artists a follow on Instagram!
2023-01-071h 08The Better Questions
The Better QuestionsHow To Make Decisions Without Regret - Benjamin Russack"Making a decision can be way more important than the result of the decision." Benjamin Russack is a marriage and family therapist (LMFT) and host of the podcast "Look, Just Tell Me What To Do." We begin with an honest examination of what it's actually like to be a therapist, then shift into discussing listener questions, including: - How can I make decisions without regretting them later? - What does it mean to be secure person? - Is manifestation actually possible? Do you have a question you'd...
2022-12-2336 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Binge Eating: DessertWe speak again with Tracy Benjamin for our third (and final??) episode on Binge Eating. We discuss our passion for all things sweet and doughy and drippy and glazed and how the more you can't have something...THE MORE YOU MUST HAVE IT.  We discuss the rolls dessert played in our families of origin and how that formed our lasting connection to all things super high in calorie. We also take a look at food and the media, as well as Tracy's struggle to rectify promoting foods that ultimately trigger her eat in unhealthy ways.    htt...
2022-11-201h 03Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.MON€¥!! £OOK, WHY I$ IT $O IMPORTANT??What can money reveal about your personal relationships? Why is it taboo to openly discuss how much money we make? Today we speak with Claire Giovino, manager and host of the podcast "The Better Questions".  Claire will also discuss the scarcity vs abundance mindset, unhealthy thought constructs around money as well as financial mistakes that we should learn to avoid.   How you can reach Claire: Claire@thebetterquestions.com Claire's podcast: https://thebetterquestions.com   Totally random and shameless plug for my father's book on Animal Dream Symbolism:   
2022-10-0244 minCutting For Sign with Ron Cecil and Daniel Penner Cline
Cutting For Sign with Ron Cecil and Daniel Penner Cline71 Benjamin Russack - Podcast Host and TherapistBenjamin Russack is a therapist and host of the podcast, Look, Just Tell Me What To Do which focuses on improved mental health through conversations with health professionals on subjects such as marital conflict, anxiety, addiction, eating disorders and the pitfalls of everyday living. Benjamin has an MFA in Creative Writing, holds a black belt in Brazilian Jujitsu and for a time, made his living as a chess instructor. Intrigued by how his chess students began to improve their game at the same time as they experienced growth on deeper levels, he returned to school for a...
2022-09-301h 54Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Binge Eating: The Main CourseJoin Tracy Benjamin for part two of our three part series on Binge Eating Disorder. We discuss the cycle of guilt and shame that comes with binge eating and Tracy's amazing revelation that specialized diets and dieting in general are a form of eating disorder. We also talk about craving and how our brains often find a way to convince us to eat more food than we probably need.  You can visit Tracy's website at shutterbean.com    My contact information:  benjaminrussack@gmail.com benjaminrussack.com    Totall...
2022-09-2544 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.What is a Sober Coach? Recovery heroes on the front lines of addiction.Today we talk to Brad Waldo and Danny of bradwaldoconsulting.com, both sober coaches working the front lines of addiction. A sober coach might assist a prospective client struggling with addiction with everything from taking that initial step into in-patent treatment, getting to an AA meeting, basic self care and hygiene, meeting their fitness goals, as well as working as a liaison between the client's therapist, treatment center, doctor, and family members.  Brad's Contact info:   bradwaldoconsulting.com   My contact info:    Benjamin Russack, LMFT Benja...
2022-08-301h 09Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Non-Starving Artists: a look at survival and the creative processBefore listening, I HIGHLY RECOMMEND checking out these links below so you can follow along with the interview. Today we interview two incredible artists from out of San Francisco: Levni Yimaz, a cartoonist and Felix Macnee, a painter. We discuss living and working as an artist in the big city. We discuss envy, arrogance, success, failure, and all the lovely ego battles that seem to accompany the creative process.  Paintings by Felix:  felixmacnee.com Cartoons by Lev:   https://www.talesofmereexistence.com/ Lev's patreon: https://www.patreon.com/LevniYil...
2022-08-161h 20Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Binge Eating: A First CourseToday is part one of a three part series on Binge Eating Disorder. Tracy Benjamin and I discuss the foods that seem to hold power over us, the origins of our cravings, as well as possible solutions to mitigate our issues with food. We also look at body dysmorphia, swap childhood stories about food and discuss Tracy's life as a mom, blogger and cook for her family.  You can visit Tracy's website at shutterbean.com    My contact information:  benjaminrussack@gmail.com benjaminrussack.com  My instagram: https://www.insta...
2022-07-3149 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Ask An Astrophysicist: Exoplanets, James Webb and of course, UFOsToday I interview Dr. Joshua Pepper, professor of astrophysics and recent employee of NASA. I ask him all the questions: how do we discover exoplanets, what is dark matter, does he think we're alone in the universe and what about that new toy taking all those neat pictures of really, really old galaxies? We also touch on what it takes to become an astrophysicist and what it's like to sit down with a bunch of other like minded scientists and have a beer or two.  Enjoy!   My contact info:  benjaminrussack@gmail.com...
2022-07-2659 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.EXTREME AUTHENTICITYThis is the first of a series that indicates that we are really serious. You can see because we use All Caps. Check this one out. Definitely the best one of these we've done so far.   Totally random and shameless plug for my father's book on Animal Dream Symbolism:  Animal Guides in Life, Myth and Dreams (Studies in Jungian Psychology by Jungian Analysts, 97) 
2022-07-241h 13Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Getting to Know Reese Zecchin OR How to Make New Friends (Part2)Today I get to know Reese, my other partner at Square One Studios. Reese is our tech sorcerer, our editing software whisperer and as he puts it "Professional Sam Wrangler".  Today we discuss everything from Reese's favorite apple, his love affair with broken watches, to his multilayered relationship with mushrooms. In the end, we both agree that authenticity and clear communication appear to be the hallmarks of a solid friendship. Listen and enjoy.   Totally random and shameless plug for my father's book on Animal Dream Symbolism:    An...
2022-06-0851 minThe Progression Health Podcast
The Progression Health PodcastEpisode #29 Benjamin Russack LMFT the mental health and mindfulness series part #4Ep 29! Part 4 of the mental health and mindfulness series with Benjamin Russack LMFT. We discuss everything related to the therapeutic process and why people can benefit from working with an experienced and trained therapist such as Ben. For more expert health information like this like, share, and subscribe!DISCLAIMER: Any reliance on the information provided in this Podcast is done at your own risk. This Podcast should not be considered professional advice-Betterhelp discount link = https://betterhelp.com/progressionhealth-Betterhelp fully licensed online therapy -TRX Discount code = ProgressionHealthTRX for 15% off your...
2022-06-0757 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Getting to know Sam Lamott OR How to Make New FriendsToday I talk with Sam Lamott, the creator of the podcast, "How To Human" about...getting to know Sam Lamott. Really, this is an episode about friendship and what it takes to make friends: the defenses, expectations and projections--and all of that coming from two directions at once.   A few other topics we will cover: body dysmorphia, missing fathers, mentorship, addiction, and what it means to live, or not live, in the future. Lastly, we will also discuss our upcoming business venture—an audio video production company in Marin county. Our awesome studio: ...
2022-05-2551 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.The Double Lives of Drug Addicts: a conversation with Jonathan ParkhurstToday we speak with Jonathan Parkhurst about his salvation from the clutches of addiction. John goes into detail about how his extreme internal strife led to a catastrophic relationship with crack cocaine. In addition, John will discuss his mission to help others struggling with chemical dependency through his revolutionary company and website GoSeekHaven.com, which offers a Craigslist-type structure for those seeking affordable housing and treatment for substance abuse.  A few words about Jonathan: As Founder & CEO, Jonathan Parkhurst is a leader and innovator in the recovery industry. Jonathan owned one of the largest continuums o...
2022-04-211h 11Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Can We Come Out Now? Societal Shifts In The Covid AftermathBrad Smallwood, Licensed Marriage and Family Therapist, discusses the myriad changes that have occurred since the world opened back up: shifts in urban geography—blocked off streets, multiplying parklets, restaurants spilling out onto our sidewalks.  Also, are habits around masking here to stay? And are people spending less time on their cell phones in social situations? What affects might covid have on the learning and behavioral patterns of children and teenagers? In the second half of the show, we spend time cutting loose, because that's probably what everyone else is ready to do: we discuss the d...
2022-03-2456 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Depression Management, Resources and RecoveryToday we examine the various forms of depression, tools to mitigate serious symptoms of depression as well as resources for those suffering with this disease. In addition, we will also focus on suicidal thoughts and how to recognize when and if they pose a serious threat.   ** National Suicide Prevention Hotline: 800-273-8255 ** If you are seeking low cost therapy, try googling "Low cost" or "Free" therapy in your area. The Bay Area alone has numerous low fee/no fee clinics available to the public.    Benjamin Russack LMFT 415.497.1908 ...
2022-02-2744 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.The Adventures of a Garbage Person: bags of cash, sex toys, and other really weird storiesToday we speak with working class hero and “Refuse Engineer, Ben. Every day Ben rises at the crack of 11pm to make the very early morning rounds to pick up your recycling in the city of San Francisco. We will be looking at the strange things he finds while on the job—everything from sections of people’s fount lawns, money, skateboards and adult…toys. We will also be taking a look at how to manage your recycling. What sort of things can and cannot go into those bins? What to you do when your bin is full?
2022-01-3147 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.The Stories We Tell Ourselves; The Stories We Tell Each Other.Today we talk with Dan Chaison, former US Army sergeant deployed to Afghanistan, who went on to become a United States Senate foreign policy aide. At times, Dan’s experience granted him a devastating view of how even the wildest personal beliefs are formed, changed over time, or staunchly remain unchanged. Dan will comb through his career experiences for examples of media disinformation, the life and death consequences of group think, how projection works to bring people together against a common foe and the near impossible task of teasing out the differences between the stories we tell ourselves and th...
2022-01-051h 29Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.When Philosophies Collide: A Look at Christian Fundamentalism and Jungian Studies with Dr. Amy LawsonToday we talk to Dr. Amy Lawson about her journey from Christian Fundamentalism to a scholar of Jungian and Archetypal Studies. We will also look at philosophical structures that seem inherently at odds with one another as well as how to go within and choose which philosophy works best for ourselves.    Amy's podcast!  Stuffofdreams.fireside.fm  You can also contact Amy at stuffofdreamspodcast@gmail.com You can contact the host at: benjaminrussack@gmail.com or visit my website at Benjaminrussack.com    Shameless plug for my father's book on Anim...
2021-12-1254 minRelationship University
Relationship University10. A Therapist Changes His LifeHow do we encourage inner growth and development? What is our “shadow side” and how do we work with it? Also, what are some tools for overcoming addiction and how do we learn to make better life choices? In today’s episode I’ll be talking to my friend and colleague Benjamin Russack. He will discuss his experience as a once self-identified social outcast struggling with depression turned marriage and family therapist and Brazilian Jujitsu black belt. We’ll hear the story of how he outgrew his social inhibitions, lost 100 pounds and ultimately reclaimed his life.   Make sur...
2021-08-3158 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.The Functional AlcoholicToday we focus on the phenomenon of the functional alcoholic. Our guest describes her daily struggle with alcohol dependency and her ongoing quest for sobriety.      Substance Abuse Resources:   Community support: AASF.ORG (AA is the single most amazing resource ever developed since the invention of the public library. I don’t care what anyone says) al-anonsf.org (ALANON is another incredible resource for friends and loved ones of those suffering from addiction.     Recommended inpatient treatment centers: (Note: most treatment centers do take insur...
2021-08-2255 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.How to Choose a TherapistHow does one go about finding a therapist? Today we talk with Anicia Williams LMFT and Dylan Kersh LMFT and discuss the various pitfalls and strategies behind locating, interviewing and ultimately choosing the perfect therapist for YOU.     Anicia Williams LMFT is a psychotherapist in Marin County, specializing in multicultural issues, trauma, addictions and the relationships that suffer as a result. Licensed as a Marriage and Family Therapist, Anicia received her undergraduate degrees in psychology and sociology from the University of Colorado at Boulder and her graduate degree, a Masters of Science in Counseling Psychology, from Domi...
2021-06-171h 07Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Managing Depression...With Video Games??Today we speak with Michael Downie, who swears by the curative properties of video games, dungeons and dragons, and simply pursuing the things in life which bring you joy.  Michael's podcast: https://audioboom.com/channels/5044366 You can also find him on twitter: @Gadget8Bit    My contact information:  benjaminrussack@gmail.com; benjaminrussack.com       Here is a comprehensive link to mental health services available within the UK:  https://www.nhs.uk/mental-health/nhs-voluntary-charity-services/charity-and-voluntary-services/get-help-from-mental-health-helplines/   ———————————   Substance Abuse and Mental Health Resources in the United States with focus o...
2021-05-1356 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Duel Diagnosis: What is the underlying cause, of the underlying cause?Today we look at the underlying causes of the underlying causes...that is, if Duel Diagnosis is all about self medicating anxiety or depression with drugs or alcohol, what caused the anxiety and depression in the first place?    Shameless plug for my father's book on Animal Dream Symbolism:  Animal Guides in Life, Myth and Dreams (Studies in Jungian Psychology by Jungian Analysts, 97) My contact Info: Benjaminrussack@gmail.com; benjaminrussack.com.    Substance Abuse and Mental Health Resources in the Bay Area and Beyond    ——————————————   Substance Abuse  
2021-05-0333 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Taking Risks: Psychology and EntrepreneurshipToday we meet Alec, a young, successful guy working in the advertising industry who has chosen to toss it all and pursue his dream of becoming an innovator in the world of custom made automobiles. We discuss the psychology of taking risks, assessing one's quality of life, as well as the fear of stepping into the unknown.   Shameless plug for my father's book on Animal Dream Symbolism:  Animal Guides in Life, Myth and Dreams (Studies in Jungian Psychology by Jungian Analysts, 97) My Contact info: benjaminrussack@gmail.com benjaminrussack.com
2021-04-2751 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Living With Schizoaffective DisorderToday, we define some of the differences between schizoaffective disorder and schizophrenia. In addition, our guest will discuss what it was like to live for ten years while coping with persistent paranoid delusions. He will discuss how he eventually found help, and how schizoaffective disorder indelibly altered his life. Below, you will find a comprehensive list of resources should you or a family member happen to be suffering from this disorder. Should you require further assistance, feel free to contact me at benjaminrussack@gmail.com.     General Information:    National Alliance on Mental illne...
2021-04-0446 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.A Year In Lockdown: Still Here, Still Coping.Today we talk with Brad Smallwood, LMFT, about the challenges many of have faced over the past year of the pandemic. We focus on ideas such as "Chaos management" and learning to talk yourself down from "accepting invitations" by your partner or spouse who may attempt to engage you in an argument.  Also, Brad recounts how his wife, a registered nurse in San Francisco, is no longer experiencing the accolades and support from her community. In fact, quite the opposite.  Lastly, we will discuss the psychology behind many of the strange ideas espoused by conspiracy th...
2021-03-1556 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.The Strange Situation: The Wild World of Sober Living Environments with Dylan Kersh, LMFTToday we talk with Dylan Kersh, Licensed Marriage and Family Therapist, about our shared experiences in the world of recovery and the oft volatile living conditions  of the Sober Living Environment, or SLE—a home for persons in early recovery from addiction who are matriculating back into every day life. Next, Dylan will discuss how the modality of attachment theory may answer the question of why so many of us habitually use and abuse drugs and alcohol. Also He will outline varying attachment styles, many of which can be detected in children as young as eighteen months old...
2021-02-121h 25Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.So, What Is a Life Coach, Exactly? Today, we have a conversation with Saima Jamshed, a Life Coach out of San Francisco, CA. We discuss the similarities and differences between seeing a Life Coach and a regular licensed therapist such as an MFT, like myself, or an LCSW. Also, you will get to listen as Saima puts me in the hot seat and uses "Parts Work" to analyze my problematic relationship with food.  ---- Bay Area Tech Sister turned Life Coach, Saima offers her coaching services to people looking to explore areas of life that feel out of balance.  Contact he...
2021-01-3046 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Can Chiropractors Actually Help You?Today we Speak with Dr. Jacobs, a chiropractor out of San Francisco. Together we discuss the myths, risks and rewards of chiropractics. Dr. Jacobs will also focus on how chiropractors are trained and educated, as well as his personal journey towards becoming a chiropractor. Lastly, he will also offer tips on how to insure that your chiropractor is the real thing.  Contact information for Dr. Jacobs: https://sfcustomchiro.com Phone+1 (415) 788-8700   Here also is contact information for my former chiropractor who has offices north of San Francisco, CA. ...
2021-01-2334 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Persona: The Mask We Hold Up To The WorldNeed a job? Trying to make new friends? Want a date?  Well guess, what, you’re probably going to need a persona…and more importantly, one that works. Everything from putting on a suit, to buying a new pair of shoes or adjusting your body language and tone of voice. Today, we talk with Natalie, a therapist out of San Francisco. Together we will discuss the various aspects and functions of the persona: What happens if we over identify with our persona? How does our overall growth and Development contribute to the personas we adopt?
2021-01-1531 minThe Coach\'s Circle Podcast
The Coach's Circle PodcastCoach’s Circle #61: Benjamin RussackToday's special guest is Benjamin Russack, a Licensed Marriage and Family Therapist based in San Francisco, California. Topics Covered: How a job as a chess instructor first intrigued Benjamin in psychology and personal growth Why Benjamin keeps his therapy approach open and varied depending on his clients Benjamin’s personal connection with eating disorders and how it influenced his choice of niche How Benjamin distinguishes between coaching and therapy
2020-09-2422 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Do You Have a Problem? Ambivalence and Addiction with MikeToday we discuss the issue of ambivalence and addiction with Mike.    My contact info: benjaminrussack@gmail.com   Shameless plug for my father's book on Animal Dream Symbolism:  Animal Guides in Life, Myth and Dreams (Studies in Jungian Psychology by Jungian Analysts, 97)
2020-09-0242 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Introducing Gary Bubash, LMFTI have a short list of mentors. Seymour, my old therapist, Cliff, my supervisor from Bayside Marin, and Gary Bubash LMFT, my unwitting roommate from...2002.  Today, we talk about the before times—before we became therapists, before I lost 100 pounds, before Gary gave up his job as a video editor to go back to school in his mid forties.   Somewhere between a drill sergeant and a teddy bear, Gary has mastered the art of authentic, constructive feedback. While I always prided myself on being straightforward therapist, Gary takes it to the next level. Actually, several next...
2020-08-251h 03Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Managing Marriage During CovidToday we talk to Dr. Louis, who will give us tips and tricks for maintaining, revitalizing and repairing marriages that may have experienced strain during the lockdown.  Dr. Louis has over 10 years of experience as a Licensed Psychologist, speaker and consultant. She’s the owner/CEO of Atlanta Couple Therapy, a well-known practice located in Atlanta, Georgia. Her approaches have influenced people, organizations, businesses and companies all over the world. Dr. Louis is one of the most sought after public speakers, consultants and psychologists alive today. She has spoken, conducted 1000s of seminars, training, consulting for...
2020-08-2147 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.“At Play Amongst the Ruins” A raw discussion of life before, during and (possibly) after the Covid CrisesToday we talk to Stephanie Hanger, LMFT, about maintaining our sanity during Covid. This episode is raw, unpolished, and probably inappropriate. That's just fine with me. These are strange times and this is how I've decided to manage and express my feelings. Today, we drop quotes from the Dalai Lama, details around the Black Plague as well as speculate about how civilization may, or may not, arise from the ashes of the Covid Pandemic.   If you would like a shot at staying sane during these times, I recommend you contact Stephanie at 415.680.9185 for a therapy s...
2020-07-271h 01Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Why Dreams MatterDo dreams actually mean anything or are they just garbage dumps of the mind?  And even if we could learn something by excavating the our subconscious landfill, then what? Whats all that trash good for anyway?  Today, we interview Dr. Amy Lawson, perdiabtrition turned Phd in jungian and archetypal studies who now has her own podcast, The Stuff of Dreams, where she reads and interprets dreams  sent to her from people across the globe. It is available here:   https://podcasts.apple.com/us/podcast/the-stuff-of-dreams/id1513441854   However, in today's episode of Look, Just Tell Me What...
2020-07-0154 minThe Stuff of Dreams
The Stuff of DreamsBonus: Tiger King . . . and Carl Jung? What unconscious motivation could these people possibly have in their desire to dominate big cats? Why is Joe Exotic so convinced that Carol’s second husband Is buried under a septic tank, of all places? How is Carol Baskin’s relationship to cats tied to her taking control of her own destiny? And how is that related to the strange photo of her husband on a leash…on their wedding day? Depth or archetypal psychology, a philosophy propagated largely by C.G. Jung in the early 20th century, accepts the reality of the unconscious and studies its effects on our...
2020-06-2743 minThe Stuff of Dreams
The Stuff of DreamsBonus: How Depth Psychology Changed Me as a DoctorOriginally posted to Look, Just Tell Me What To Do , a podcast by Benjamin Russack, LMFT.Special Guest: Ben Russack.
2020-06-2756 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.A Return To Wholeness: Discussions with Spiritual Thought Leader, TJ WoodwardToday we talk to spiritual thought leader, TJ Woodward. We will discuss  how the ego manifests itself in our lives, for good and for ill, and what we can do to improve our relationship with what TJ calls “The Essential Self”. TJ Woodward is a revolutionary recovery expert, bestselling author, inspirational speaker, and addiction treatment specialist who has helped countless people through his simple, yet powerful teachings. He is the creator of The Conscious Recovery Method, which is a ground breaking and effective approach to viewing and treating addiction. TJ is a featured thoug...
2020-05-1247 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Medicine, Myths and Making MeaningDepth or Archetypal Psychology: a philosophy which asserts that an unconscious exists, that archetypes are real, that myths can have measurable and lasting effect on our everyday lives.    Yet, how could studying a 3k year old greek myth possibly address the issue of, say, mitigating modern day physician burn out?  And how might taking into account the unconscious needs and fears of small children in a medical setting assist with diagnosis and overall care? Today we speak with Dr. Amy Lawson, who will tell us how going back to school for her PhD in...
2020-05-0555 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.TIGER KING and....Carl Jung??What unconscious motivation could these people possibly have in their desire to dominate big cats?  Why is Joe Exotic so convinced that Carol’s second husband Is buried under a septic tank, of all places? ` How is Carol Baskin’s relationship to cats tied to her taking control of her own destiny?  And how is that related to the strange photo of her husband on a leash…on their wedding day?  Depth or archetypal Psychology, a philosophy propagated largely by Carl Jung in the early 20th century,  accepts the reality of the unconscious and studie...
2020-04-2042 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Coping With Covid: Brad Smallwood, LMFT, Helps Us Navigate Anxiety During The PandemicToday we talk with Brad Smallwood, Licensed Marriage and Family Therapist, who will help us develop coping skills to manage our anxiety during the Covid 19 crises:  -Focus on what we can control, instead of what we can’t.  -Having a negative thought?  Go do something positive  -Tell yourself: I’m okay right now. Brad even recommends being of service—from picking up a couple groceries for your neighbor to having food delivered to the staff at your local hospital.    My Contact Info: Benjaminrussack@gmail.com benjam...
2020-03-3028 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.How To Find Joy Amidst The COVID 19 CrisesCould our sudden confinement due to the recent Shelter in Place mandate allow for new opportunities? How might we use this time alone to actually improve our lives? In these dark times, Clare Johnson, Licensed Marriage and Family Therapist, will discuss her focus on experiencing joy amidst the Covid 19 crises—afternoons of playing in the grass at home with her family, of building forts and bak.ing cookies—her children reading actual books and…meditating?  Clare also suggests methods of reaching out and making new connections, or how to reaffirm and strengthen old ones, especially in a time when e...
2020-03-2429 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Yoga Instructor, Erin Gilmore!Today we hear from Erin Gilmore, an instructor for Yoga Flo in San Francisco's Marina district. Here, she will discuss her amazing psychological gifts and the underlying the forces that made her. Please tune in!  My contact information: benjaminrussack@gmail.com; benjaminrussack.com; 415.497.1908   Shameless plug for my father's book on Animal Dream Symbolism:  Animal Guides in Life, Myth and Dreams (Studies in Jungian Psychology by Jungian Analysts, 97)
2020-03-151h 06Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Dating Strategies: A Female PerspectiveSo how about a female perspective on dating? Better yet, how about a perspective from a female therapist who lives in San Francisco, arguably the most prolific city for dating in the world?   Today we talk with Natalia Weisel, who discusses the importance of becoming a student of dating in order to navigate the chaos of finding love in a modern age.  To this end, Natalia will impart the following dating strategies: how do we know when listen to our mind vs when to listen to our heart? Following up with potential leads instead of be...
2020-03-0148 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Guardian Gym: Bringing martial arts to EVERYONE.PLEASE DONATE TO GUARDIAN GYM!! And of course check out their regular website at: https://www.guardiangym.org   EpisodevOverview: On 3109 Adeline street in Oakland California, stands Guardian Gym, a warehouse sized non profit, Boxing, kickboxing and Brazilian Jujitsu academy where kids 18 and under not only train for free, but are also fed healthy meals, and even have access to a study hall.  Today, we talk with Guardian’s creator, Ben Kovacs, who left a gainful position at Twitter to pursue his mission to combine a passion for Juji...
2020-02-161h 01Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Ask Your Therapist Anything: What Happens When My Patient Turns The TablesIt wasn’t until after graduating from Foundations, an outpatient program for treatment of her addiction to cocaine and alcohol, that Olivia would matriculate into my private practice. Now, a year and some change in, we have decided that it is time for Olivia to move on. as a closing gesture, we created this podcast to both celebrate our work together as well as to provide a bridge towards the next stage in her therapeutic journey.   So today, instead of allowing her brain to be picked, Olivia gets to turn the tables and ask ME, her therapist, anyt...
2020-01-2747 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.”Hi, My Name Is Nick.” The First Date: from holding hands to kissing to...Sex??When is it okay to try to hold hands during a first date? How long should the date last? What is the Triangular Gaze and how does it relate to landing that first kiss? Today, we speak again with dating coach Nick Turner, who will discuss the techniques of establishing a strong connection within those first few moments as well as his belief that every first date should include sex. Will you agree?  Lastly, we will conduct a post interview with Nick and his girlfriend, Katie, as we round out our series on dating with a...
2020-01-1359 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Actual Feedback: Therapists Who Tell It Like It Is.Too often therapists are trained to say very little to their patients, and will "sit and nod" during the therapy hour instead of actually engaging. Today, we interview Katheryn James, LMFT, and discuss the advantages of having a therapist who actually speak their mind, offers perspectives and delivers concrete, actionable feedback.  Katheryn James LMFT, has been seeing adult patients for fifteen years and has a virtual private practice in which she sees California and Alabama residents. Katheryn specializes yet is not limited to substance abuse, depression, anxiety, and life transitions. Katheryn's style is highly direct, pragmatic, positive an...
2019-12-2938 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.When The Rider Falls Off The Horse: Anger Management and Domestic Violence with Brad Smallwood, LMFTToday, we talk with Brad Smallwood, Licensed Marriage and Family Therapist. We will discuss how some of us may be prone to anger than others and how experiences from early childhood might shape the way we express our feelings. Brad also recommends skills we can employ to mitigate hurt feelings--everything from splashing cold water on our face, taking a run around the block to even washing the dishes. Finally, we will also examine domestic violence--how to set hard boundaries, create safety plans and find treatment for both victims and perpetrators of DV.   My Cont...
2019-12-1537 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.How To SleepFor today's episode, I appear as a guest on Charles Duhigg's podcast How To! featuring myself and Andy Puddicombe, founder of Headspace and an expert on techniques for how to fall (and remain) asleep.   My contact info:  Benjaminrussack@gmail.com benjaminrussack.com 415.497.1908     Shameless plug for my father's book on Animal Dream Symbolism:  Animal Guides in Life, Myth and Dreams (Studies in Jungian Psychology by Jungian Analysts, 97)
2019-12-1225 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Overcoming Chronic Pain with Massage Therapist, M Ryan SaldivarToday we talk to Ryan Saldivar, Massage Therapist, Yoga Instructor, musician, and soon to be Doctor of Chiropractic. Ryan is a joint and spine rehabilitation specialist who has helped over 5,000 people with back pain since recovering from his own injuries as recounted in the current episode.  Ryan Saldivar can be reached at:   yogaman505@gmail.com   I can be reached at: Benjaminrussack@gmail.com benjaminrussack.com tel: 415.497.1908 Shameless plug for my father's book on Animal Dream Symbolism:  Animal Guides in Life, Myth and D...
2019-12-021h 02Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.A Safe Place to Practice Courage; The Benefits of Brazilian Jujitsu and the Journey of Student and Teacher.Today we examine the physical and mental health benefits of Brazilian Jujitsu and  martial arts at large. We will also discuss some of the dramatic ups and downs experienced by those who walk the path of the martial artist as well as some of the shadowy aspects of dojo culture.  The star of today's show is Mike Murrell, a Jiu-Jitsu Instructor at Ralph Gracie San Francisco and the Owner of his own Jiu-Jitsu school, The Cave Academy, in Pacifica, California. He holds a Blackbelt in both Judo and Brazilian Jiu-Jitsu, and has been teaching for nearly 15 years. Ou...
2019-11-2753 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.”Hi, My Name is Nick.” Dating and the First Fifteen MinutesToday we present a third interview with Nick Turner, dating coach, who breaks down, in incredible detail, the first fifteen minutes of a conversation between yourself and a person you just met.   My Contact Info: Benjaminussack@gmail.com; benjaminrussack.com, 415.497.1908 Shameless plug for my father's book on Animal Dream Symbolism:  Animal Guides in Life, Myth and Dreams (Studies in Jungian Psychology by Jungian Analysts, 97)
2019-11-181h 06Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.”Hi, My Name is Nick.” The Dating Mindset and its Five PillarsToday we present a second interview with Nick Turner, dating coach, who discusses the importance of Mindset and the Five Pillars of dating.    My Contact Info: Benjaminussack@gmail.com; benjaminrussack.com, 415.497.1908 Shameless plug for my father's book on Animal Dream Symbolism:  Animal Guides in Life, Myth and Dreams (Studies in Jungian Psychology by Jungian Analysts, 97)
2019-11-1047 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Connecting With Your Teen, Brad Smallwood, LMFT discusses parenting and communication strategiesToday we interview Brad Smallwood LMFT, who discusses his experience working with teens with emphasis on comnunicating with and listening to your teen.    My Contact Info: Benjaminussack@gmail.com; benjaminrussack.com, 415.497.1908   Brad Smallwood, LMFT: brad@bradfordsmallwood.com; bradfordsmallwood.com; 415.343.5254   Shameless plug for my father's book on Animal Dream Symbolism:  Animal Guides in Life, Myth and Dreams (Studies in Jungian Psychology by Jungian Analysts, 97)
2019-11-0449 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.”The Recovery Detective” -- a Look Inside the World of Addiction, Private Investigation and Rampant Fraud Within the Chemical Dependency Industry.My Contact Information:  Benjaminrussack@gmail.com; 415. 497.1908l benjaminrussack.com   Joe Reagan's Contact Information: ashburypi@gmail.com   Also, for more information on recovery resources, please refer to the program notes from my addiction and recovery episode featuring Alec.    Shameless plug for my father's book on Animal Dream Symbolism:  Animal Guides in Life, Myth and Dreams (Studies in Jungian Psychology by Jungian Analysts, 97)
2019-10-301h 01Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.”Pre” Marital Counseling?? Getting a head start on Love: More discussions with Stephanie Hanger, LMFT  My Contact Information:  Benjaminrussack@gmail.com; 415. 497.1908l benjaminrussack.com Stephanie Hanger LMFT can be reached at: stephanie@stephaniehangermft.com; 415.813.2973; www.stephaniehanger.com As always, please feel to call or email with any questions or concerns! And please subscribe!!     Shameless plug for my father's book on Animal Dream Symbolism:  Animal Guides in Life, Myth and Dreams (Studies in Jungian Psychology by Jungian Analysts, 97)
2019-10-2352 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.The Gift of Addiction: Reframing the Recovery Model with Spiritual Thought Leader TJ WoodwardMy Contact information: Benjaminrussack@gmail.com; 415.497.1908; benjaminrussack.com   TJ Woodward: Tj@tjwoodward.com; www.tjwoodward.com ; www.ConsciousRecovery.com   ABOUT TJ WOODWARD TJ Woodward  is a revolutionary addiction recovery specialist, bestselling author, inspirational speaker, and treatment consultant who has helped countless people through his simple, yet powerful teachings. He is the author of the books Conscious Being: Awakening to your True Nature and Conscious Recovery: A Fresh Perspective on Addiction. TJ is also the creator of The Conscious Recovery Method, which is a ground breaking and effective approach to viewi...
2019-10-191h 00Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Burn Out In The Tech World with Brad Smallwood, LMFTToday we interview Brad Smallwood LMFT, who discusses his experience and adventures from working within the Bay Area's frenetically paced tech world.    My Contact Info: Benjaminussack@gmail.com; benjaminrussack.com, 415.497.1908 Shameless plug for my father's book on Animal Dream Symbolism:  Animal Guides in Life, Myth and Dreams (Studies in Jungian Psychology by Jungian Analysts, 97) Brad Smallwood, LMFT: brad@bradfordsmallwood.com; bradfordsmallwood.com; 415.343.5254
2019-10-1354 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.”Hi, My Name is Nick.” Dating Advice for a Modern WorldNick Turner, Dating Coach, discusses techniques for meeting new people and forming satisfying romantic relationships in our latest episode of Look, Just Tell Me What To Do. We will discuss everything from how to "Cold Approach" people in public to handling rejection, building self confidence and what it takes to build and maintain a solid relationship.    Shameless plug for my father's book on Animal Dream Symbolism:  Animal Guides in Life, Myth and Dreams (Studies in Jungian Psychology by Jungian Analysts, 97)
2019-10-1048 minLook, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Conflict Resolution: How to Live a Happy Fighting Marriage! With Stephanie Hanger, LMFTWhat does it mean to have a productive fight verses one that damages the relationship? What is mind reading? What is an "I statement" vs a "You Statement" and why should anyone care? Today we interview couple's therapist Stephanie Hanger, LMFT for answers to these questions and more as we delve into the oft choppy waters of conflict resolution in relationships.  My Contact Information:  Benjaminrussack@gmail.com; 415. 497.1908l benjaminrussack.com Stephanie Hanger LMFT can be reached at: stephanie@stephaniehangermft.com; 415.813.2973; www.stephaniehanger.com As always, please feel to call or...
2019-10-041h 02Look, Just Tell Me What To Do.
Look, Just Tell Me What To Do.Addiction and Recovery with AlecToday we talk to Alec, whose thirteen year stretch of drug use nearly ended in his own death. Two years hence, Alec discusses the pitfalls of relapse and recovery as well as shares tips for those trying to achieve recovery.    My contact info: benjaminrussack@gmail.com; 415.497.1908; benjaminrussack.com Bay Area Recovery Resources: (I'll leave the googling to you. Herein are the programs that I personally know of but there are, of course, many others. Feel free to contact me for more information about rehabilitation centers in your area. If I...
2019-09-301h 00