Tired of trying to think your way out of overthinking?

Let me show you what actually works—in less than 30 minutes.

Get immediate access to a free class now.

Feeling stretched too thin? This episode introduces a ridiculously simple therapy-based tool to help you assess your energy, understand your burnout, and reset with clarity. If you’ve been running on empty, the Token System will help you regroup and move forward—with intention.

🎧 Press play and grab your tokens!

Rebecca Hunter, MSW helps empathic high-achievers (like you) learn practical skills to quiet your racing mind, overcome self-doubt, and actually be present in your life.

Visit www.takeouttherapy.com for helpful resources, workshops and classes.

Want to Work With Rebecca? Book a Quick Consult

Want to Collaborate? Email me at info@takeouttherapy.com

About the podcast:

Take Out Therapy is a podcast designed for those seeking to reduce anxiety, recover from burnout, and live authentically, with topics ranging from mindfulness and emotional intelligence to emotional resilience and anxiety relief; discover actionable tips for managing stress, cultivating inner peace, overcoming overwhelm, setting boundaries, and mastering emotional regulation, all while supporting empathic executives on their journey toward self-compassion, work-life balance, and freedom from overthinking and people-pleasing habits.

Tired of trying to think your way out of overthinking?

Let me show you what actually works—in less than 30 minutes.

Get immediate access to a free class now.

Is distraction quietly wrecking your ability to focus, connect, and feel like yourself? In this episode of Take Out Therapy, Rebecca Hunter explores how technology-fueled distraction isn’t just a time management issue—it might be emotional avoidance in disguise.

You’ll learn:

• What modern-day dissociation really looks like (hint: it’s in your pocket)
• How distraction erodes your self-trust, presence, and motivation
• Straightforward steps to reclaim your focus and reconnect with your life
• If you’re feeling scattered, overstimulated, and not quite here—this is your invitation to slow down and take your life back, one boundary at a time.

Rebecca Hunter, MSW helps empathic high-achievers (like you) learn practical skills to quiet your racing mind, overcome self-doubt, and actually be present in your life.

Visit www.takeouttherapy.com for helpful resources, workshops and classes.

Want to Work With Rebecca? Book a Quick Consult

Want to Collaborate? Email me at info@takeouttherapy.com

About the podcast:

Take Out Therapy is a podcast designed for those seeking to reduce anxiety, recover from burnout, and live authentically, with topics ranging from mindfulness and emotional intelligence to emotional resilience and anxiety relief; discover actionable tips for managing stress, cultivating inner peace, overcoming overwhelm, setting boundaries, and mastering emotional regulation, all while supporting empathic executives on their journey toward self-compassion, work-life balance, and freedom from overthinking and people-pleasing habits.

Tired of trying to think your way out of overthinking?

Let me show you what actually works—in less than 30 minutes.

Get immediate access to a free class now.

Feeling overwhelmed, cranky, or stuck in your head?

There’s one simple, sensory trick that can reset your mood, calm your nervous system, and bring you back to yourself—without a single worksheet or meditation app.

In this 5-minute mini, I’ll share my most underrated therapy tool that works every time I actually use it—and spoiler: it’s already in your house.

Try it today and experience a true nervous system reset. Want more quick therapy tools like this? Head to takeouttherapy.com for classes, support, and a full mental health reset roadmap.

Rebecca Hunter, MSW helps empathic high-achievers (like you) learn practical skills to quiet your racing mind, overcome self-doubt, and actually be present in your life. Visit www.takeouttherapy.com for helpful resources, workshops and classes.

About the podcast:

Take Out Therapy is a podcast designed for those seeking to reduce anxiety, recover from burnout, and live authentically, with topics ranging from mindfulness and emotional intelligence to emotional resilience and anxiety relief; discover actionable tips for managing stress, cultivating inner peace, overcoming overwhelm, setting boundaries, and mastering emotional regulation, all while supporting empathic executives on their journey toward self-compassion, work-life balance, and freedom from overthinking and people-pleasing habits.

A decent start to the day can really help us feel grounded, calm and ready to take on the world. Without that, you may skid into your day feeling in a funk- hurried, stressed and overwhelmed before you even leave the house. Today's episode will help you get started on a very simple, 15 minute morning routine that will help set you up for a more balanced day. 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Every year has lessons. Some are easily learned in happy circumstances, and some lessons come in the form of loss and heartbreak. In this episode I share my top 5 lessons from the past year in hopes that these will help you too. 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

The holiday season can be a bit much. Even if you are having a low key gathering (or not), it's always a good idea to set some intentions. That way you can show up as your best self, and get what you need out of this years hullabaloo- without losing your mind! This episode will guide you through an exercise to help you get ready for ANY potentially emotionally intense social event.

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Is anyone else feeling a bit awkward these days?! This episode will give you a few helpful strategies for feeling less weird. You've gotta start somewhere. I can help:) 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Sometimes when we feel stuck and unhappy, it's important to remember that inside, we are FREE. This tiny episode will be a reminder that YOU are the one in the drivers seat of your life. 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

A very quick lesson on dealing with difficult feelings, as I go through the loss of a good buddy. 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

The Past. You can't get out of it. And in the therapy world, it's kind of a big deal. But so many people are just "not up for it" when it comes to talking about the past. It tends to be a major reason people don't really want to do therapy in the first place. But friend! You can't escape the past. It's always with you, and it is the story of you. Does it have to define you? Does it have to get in your way? Hell No! But let me teach you how to look into the past when needed, for an action oriented way to heal and grow yourself.

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

As a therapist, I hear a lot of the same phrases from the people I talk to each day. People always think they are the ONLY ones who think or feel a certain way. And generally, when they find out that almost everyone says the exact same things, they feel a little lighter. A little more "normal." Hopefully this episode will normalize things for you too.

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Ready to learn to chill for a hot second? This episode is a companion episode for Back to Calm- Recovery from the Pandemic. As we move into the next phase of life after pandemic times, I'd like to give you some hope- and of course, some tools! This short episode will give you a tiny taste of mindfulness and self compassion, which have been shown in many studies to improve our wellbeing.

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

It's been a LONG two and a half years during this pandemic, hasn't it?! We have all been through a lot. There are so many difficult emotions that we have felt, but not totally processed, after this situation. Todays' episode will help you to understand why healing from this trauma is so very necessary, and not overly complicated. This session will give you 4 solid actions that you can take to put this beast behind you. As a collective, it's time to heal from what we have experienced. I'm here to help you with that.

If you have interest in working with me to heal from the pandemic in more depth, check out my online class. In the class I teach all about the impacts of traumatic events, and help you heal through in depth practices of self-compassion and mindfulness. Head to www.rebeccahuntermsw.com/backtocalm to find out more and to take this life changing class. 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Tired of trying to think your way out of overthinking?

Let me show you what actually works—in less than 30 minutes.

Get immediate access to a free class now.

 Ever felt like your reaction was way bigger than the situation?

In this episode, therapist Rebecca Hunter breaks down the real reason we lose it—and why it’s not your fault.

Learn what’s happening in your nervous system during emotional outbursts and how to use therapy-backed tools to pause, reset, and respond with calm instead of chaos.

Rebecca Hunter, MSW helps empathic high-achievers (like you) learn practical skills to quiet your racing mind, overcome self-doubt, and actually be present in your life.

Visit www.takeouttherapy.com for helpful resources, workshops and classes.

Want to Work With Rebecca? Book a Quick Consult

Want to Collaborate? Email me at info@takeouttherapy.com

About the podcast:

Take Out Therapy is a podcast designed for those seeking to reduce anxiety, recover from burnout, and live authentically, with topics ranging from mindfulness and emotional intelligence to emotional resilience and anxiety relief; discover actionable tips for managing stress, cultivating inner peace, overcoming overwhelm, setting boundaries, and mastering emotional regulation, all while supporting empathic executives on their journey toward self-compassion, work-life balance, and freedom from overthinking and people-pleasing habits.

I am giving you the inside scoop. This is the very first lesson in my private practice work with people. Why are you moving so fast through your life? And what are you missing along the way? Todays episode will teach you to slow it all down- because that’s where the work begins. 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

How is the steady stream of content you ingest every day impacting your mental health? What you are watching, listening to and reading matters! In this episode let's talk about how mentally and emotionally impactful some online content can be. Of course, I will give you a little system to determine a healthy balance with it all. 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

If you are struggling to take action on an issue in your life, this episode might just help! Sometimes we know what needs to happen next, but it’s really hard to make the changes. In this practical episode I will break down the process of How To Take Action. It’s hard being human sometimes- thankfully we are in it together. 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Everyone has a choice about how they look at life and it's various problems. Your perspective is your reality. On today's episode we are playing a little game I like to call "What's Another Version?!" Play along and learn about this simple technique to use in tough situations. Save your energy and your sanity by learning to play with your perspective taking! 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Do you ever get defensive? This episode is a continuation from last week. Learn about how defensiveness can really damage our relationships, and how we can open up to the people in our lives- without a sword in hand. Maintaining healthy, loving relationships takes work, insight and practice. Let's work on our defensiveness together! 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

One unfortunate way to create disconnection in your relationships is stonewalling. Taboo subjects, refusing to discuss hard topics or situations and flat out avoidance can ruin a perfectly great relationship. In this episode, I will teach you a bit more about stonewalling and then help you work your way out of it...and fast! 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Do you ever spend time alone? Learn from a therapist why the practice of "alone time" is a surefire way to reset, gain perspective and get acquainted with yourself. Get specific instruction on what the heck to do once you are alone, and why it will help you go back to life in a better state of mind.

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Ever wanted some straight up advice from a therapist?! As my youngest son leaves home, I reflect on the important things that we should all know about how to stay sane in life. I'm a Mom, a therapist and a mental health expert. Allow me to help you find some peace, my friend. 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

There comes a time in every person's life where a little extra push is necessary. That time for me- is NOW! Listen as I tell you some important things about my own therapy process and give you some tips on how to have a helpful and successful therapy experience. 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Feeling a bit stuck? Today's episode might just help. We all have stored emotion in our bodies and it's really important to release it every now and again. If we are not able to let things go, it can negatively impact our mental and physical health. Stick with me as I give you some very simple ways to start letting go of toxic emotions and situations.

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Tired of trying to think your way out of overthinking?

Let me show you what actually works—in less than 30 minutes.

Get immediate access to a free class now.

In this therapy-informed mini session, Rebecca Hunter shares how your empathic mind reading—constantly trying to figure out how others feel and what they need—is quietly exhausting you. Learn why this habit is common among empathic high-achievers and how to shift your focus back to your own thoughts, needs, and peace of mind.

A quick reset for overthinkers who are ready to stop carrying emotional weight that isn’t theirs.

🎧 Tune in for a short, powerful reminder: take care of you, before decoding everyone else.

Rebecca Hunter, MSW helps empathic high-achievers (like you) learn practical skills to quiet your racing mind, overcome self-doubt, and actually be present in your life.

Visit www.takeouttherapy.com for helpful resources and a customized personal growth path.

About the podcast:

Take Out Therapy is a podcast designed for those seeking to reduce anxiety, recover from burnout, and live authentically, with topics ranging from mindfulness and emotional intelligence to emotional resilience and anxiety relief; discover actionable tips for managing stress, cultivating inner peace, overcoming overwhelm, setting boundaries, and mastering emotional regulation, all while supporting empathic executives on their journey toward self-compassion, work-life balance, and freedom from overthinking and people-pleasing habits.

Overthinking. Rumination. Our brains are out of control! The brain loves to think in circles, but you can get control and stop these destructive and unhealthy patterns by having boundaries with your thoughts. In this episode I will teach you a fairly simple process to stop the merry go round in your head. 

Want to dig in deeper on this subject? I offer a short & simple class to teach you how to practice thought boundaries. Check it out at The Overthinking Solution

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Mindfulness is a necessary element of personal growth. That's a big statement coming from a therapist! Although most people don't know what the heck it is or how to do it, we all need to learn mindfulness. In this episode I will teach you what it is, why it works in any personal growth endeavor, and how to begin to practice it. The fastest lesson in presence you will ever get.

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Let's talk about the elephant in the room. Although people downplay their use of social media, it's often a problem they want to address in therapy. Anytime you are engaged in a habit, it's always wise to check in with yourself about it from time to time. This episode will help you to consider what social media actually IS, in the context of how you engage with it. I will give you a process for how to know when it's time for a break! 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

When somethings not working it's good to take a break from it. Whether it's an unhealthy dynamic, behavior, or an old pattern, taking a break can really help! But then what?! This episode will help you to make an assessment of the problem and work towards solution. This is personal growth work. It's not perfect but if we have a process, we can get some much needed changes going. I will help you move towards change through some fairly simple inquiry. This is the process of evolving and changing and most importantly, listening to your intuition. 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

I'm back! And have I got a story for you...After months of an important pause in my life, I bring you all of my lessons and insights. Sometimes when things are just not working it's a good idea to step back in order to gain perspective. In this episode I will give you the lowdown on the personal growth work involved in just stopping something in your life that's just not working. Lots of tips for how to get out of unhealthy dynamics or patterns, take a relationship break, and stop overworking. Next week's episode will give you a more specific guide to how to do an assessment once you start a pause. I've got you! Thanks for listening❤️

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Breaking a life pattern is hard work! Whether it's leaving social media or letting go of a bad habit... the brain is not a fan of change. Listen in as Rebecca demonstrates the use of self-help techniques as she makes a big shift in her life. Watch a therapist do her work- and make a really hard choice for herself. Learn how to deal with burnout in any area of your life. 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Are you all caught up in "Hustle Culture?" Working more than you should? Trying to do everything to ridiculous standards and people pleasing are destroying our peace!! Today's episode is a chance for you to reflect on your own life- and pace. Are you stuck in the hustle? I will give you some ways to assess and EXIT- fast. We can find peace in the mess. Stick with me.

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Therapists should have everything figured out, right? Because the job is to help other people figure THEIR stuff out. But the truth is, I’m just like you. Normal. Flawed. And taking my lessons along the way. One of the biggest journey’s of my life- was finding my way out of anxiety. 

Today’s episode is for every person who sometimes feels like life will be Just. Like. This ...forever! You can find your way out too, my friend! That’s why I’m here. Let me tell you a little story about bravery, hope and tenacity.

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Does your self talk need a little tune-up? If you have a habit of being self-critical, demanding or rude to yourself- that's a good place to do some work. Our relationship with ourselves, including our self talk, is REALLY important for your mental health. So, listen in today as I give you a quick and concise method of stopping the self-critical talk track so you can start to be kinder, gentler and more kind to yourself. 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

I give you permission. To take care of yourself, to say yes to what you want in life and to say no to whatever doesn't work for you. This short, empowering pep talk will hopefully help you to put yourself first- and feel great doing it!

Now, will YOU give yourself permission?

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Tired of trying to think your way out of overthinking?

Let me show you what actually works—in less than 30 minutes.

Get immediate access to a free class now.

What if one simple phrase could stop emotional spirals in their tracks? In this episode, we explore how to use “The story I’m telling myself…”—a powerful insight from Brené Brown—to bring clarity, reduce reactivity, and transform your inner dialogue. Learn how to reality-check your thoughts, communicate without blame, and stop letting your brain write wild scripts from the past.

🔍 Perfect for empathic high achievers who want more peace and better connection.

🎧 Tune in to shift the story—and your stress levels.

Rebecca Hunter, MSW helps empathic high-achievers (like you) learn practical skills to quiet your racing mind, overcome self-doubt, and actually be present in your life. Visit www.takeouttherapy.com for helpful resources and a customized personal growth path.

About the podcast:

Take Out Therapy is a podcast designed for those seeking to reduce anxiety, recover from burnout, and live authentically, with topics ranging from mindfulness and emotional intelligence to emotional resilience and anxiety relief; discover actionable tips for managing stress, cultivating inner peace, overcoming overwhelm, setting boundaries, and mastering emotional regulation, all while supporting empathic executives on their journey toward self-compassion, work-life balance, and freedom from overthinking and people-pleasing habits.

If there's one thing we can be sure of in this life- it's that there will ALWAYS be change. Listen in as I explore a huge change in my life and give us both some important things to remember during transitional times. When life shifts, we can learn to shift with it in a way that is a lot less troublesome and stressful. First we will assess, then we can set some intention. Let me help you ride through your next transition fully awake and aware of what you need. And also we can try to stay sane- together.

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Understanding yourself and your experience is the pathway to personal growth.

Many people do not have a good understanding of the impact of alcoholism, yet, it was an incredibly difficult element of their lives growing up. When we are raised in a home where the adults abuse alcohol, it impacts our mental health later in life. Let's talk about the common ways in which being a child of drinkers impacts us as adults. And then, of course, I will give you some suggestions about how to move forward and what things to be aware of as you listen. 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Many times when people come to therapy they just want to know what to DO to feel better. The book, How to Do The Work by Nicole LePera has ALL of the answers. It's time for a book report on a fantastic new self-help read!

In today's episode, I am reviewing this recently released gem, and giving you some immediate actions to take towards your own healing journey. The author is Dr. Nicole LePera, a well known Psychologist with a hugely influential social media presence (@theholisticpsychologist) that has been one of my inspirations for a long time. Today I will teach you about Dr. LePera's Holistic Psychology model, and help you gain an understanding of the bigger picture of better mental and physical health.

Because above all, self-healing is possible. And we ALL want to feel our best. 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

"Numbing" is how we escape life's hard moments and get a break. It's so nice sometimes to just zone out for awhile, right?! But is it a helpful thing to do? When we are anxious and we cope by eating, when we need to have a hard conversation and we play video games instead, or when our kids are being needy and we tune them out in favor of the TV...these are all examples of numbing. While it's very understandable behavior, numbing actually makes things worse. It causes us to get disconnected from the people in our lives and even ourselves too. Let's have a conversation about why we numb and how to start living from a place of presence and intention rather than zoning out. 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Great News! Doing Nothing is a key ingredient to optimal mental health! Downtime allows us to access our creativity, problem solving skills, and to get clarity on life's tricky situations. It's a great practice to begin to teach yourself. Creating space in your life for non-productive time can really help your stress level, overwhelm and general life attitude. But it needs to be done with intention. Dig in with me today as I teach you about how to add a little downtime to the mix of your hectic life. Without all of the guilt. 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Social media is AWESOME. And Terrible. But awesome! So, how do we have a relationship with it that doesn't harm our mental health but rather helps us stay in touch, feel empowered, and get what we want out of our lives? Today I will give you some guidelines about how to assess your own social media use so you can live a conscious life. No more unconscious scrolling! 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Sometimes in life, things do NOT go as planned, am I right?! Whether it's that new job you thought would be a perfect fit, or your little business you're trying to get off the ground. Maybe it's a relationship in which you are just not sure you want to keep trying at. This episode will give you a concrete strategy to do a "Regroup." I will teach you a method to step away, assess what's actually happening and come back in differently. That's the only way to achieve a different result. You have a choice, my friend to keep going or move on along. A regroup will help you make that choice in an insightful way. 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Many people are really struggling right now. Your host included. Today's episode will help us figure out how to navigate difficulty with more awareness and insight so that you can "move through," as they say. Life can throw us some curveballs and in the face of difficulty, it helps to:

• -Remember our values
• -Consider permanence (or lack of)
• -Watch for the lessons
• -Utilize your mindfulness skills
• -Reach for connection

Join me for a helpful conversation about navigating life's rough patches in one piece. 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Many people have heard the phrase "Trauma Informed" in one context or another. It's commonly used in the medical and mental health fields as a guide for clinicians- but I think we should start throwing it about! Today's episode will teach you about why being trauma informed just makes good sense no matter what field (or household) you are in. It's all about making room in our relationships to understand each other better. Being trauma informed helps us gain closer relationships with better boundaries, have way less drama and stop taking everything so personally. It's helpful- trust me on this one. 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Abuse. It feels like a dirty word, and yet it's one of the most common dynamics within relationships. Many people are confused about what exactly "qualifies" as abuse. They are wondering if they qualify. Let's have a frank discussion about the dynamics of abusive relationships....for reals. No sugar coating. This episode might be triggering, but it's important education for anyone in relationships. 

Abuse is a direct result of trauma. And thus, we can heal. But abusive dynamics cause poor mental health! So, it's time to get educated! Let's all work together to be our best selves:) 

Because, my friend, this is YOUR life and the choice is all yours. Change is possible.

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Tired of trying to think your way out of overthinking?

Let me show you what actually works—in less than 30 minutes.

Get immediate access to a free class now.

In this short and powerful Mini Session, we’re unpacking the real difference between mindfulness and mindlessness—and why it matters if you’re an empathic overthinker.

You’ll learn how autopilot keeps your brain stuck in unhelpful thought loops, and how even small moments of awareness can interrupt the chaos.

If you're tired of feeling scattered and want more mental peace (without adding pressure), this one’s for you.

🎧 Learn more tools to quiet the mind and stay present at takeouttherapy.com.

Rebecca Hunter, MSW helps empathic high-achievers (like you) learn practical skills to quiet your racing mind, overcome self-doubt, and actually be present in your life. Visit www.takeouttherapy.com for helpful resources and a customized personal growth path.

About the podcast:

Take Out Therapy is a podcast designed for those seeking to reduce anxiety, recover from burnout, and live authentically, with topics ranging from mindfulness and emotional intelligence to emotional resilience and anxiety relief; discover actionable tips for managing stress, cultivating inner peace, overcoming overwhelm, setting boundaries, and mastering emotional regulation, all while supporting empathic executives on their journey toward self-compassion, work-life balance, and freedom from overthinking and people-pleasing habits.

Many people come to therapy because they are stuck in something. A rut. A relationship. A life that is not enjoyable. They feel like they can't leave, can't change or don't know how to move forward. But here's the thing...You Get To Choose.

Today's episode is a short pep talk for when you are stuck. My hope is that it helps you to understand your own power in each and every moment of your life. Because, my friend, this is YOUR life and the choice is all yours. Change is possible. 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

When life get's hard, there's help available. Today's episode will help you to expand your idea of what asking for help might look like. Enjoy a therapist's rant about the mental health system!  Get some new perspective about what kind of help you might be ready for in your life. We are not done growing and changing and adapting. And unless you are an expert at the human experience, that means you'll want to get some help along the way. I'm here for ya! Let's stick together.

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me

Many of us were not taught to deal with our emotions. Today's episode will help you quickly understand the importance of feeling your feelings. Every single one of them. Not just the positive stuff. I will walk you through a lesson on just how to go about the process of processing emotion...it's not too complicated- but super important! When we do not feel our feelings, or even acknowledge them or better yet, numb them out, we are not having a fully healthy experience. And that's what we are after, right?! A healthy emotional experience. 

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**Links and Resources**

FREE DOWNLOAD- Break free from the grips of overthinking, manage stress effectively, and create a more fulfilling life for yourself. To access your free guide, simply click HERE.

Website: www.takeouttherapy.com

Join Take Out Therapy Club https://www.takeouttherapy.com/club

Back to Calm Anxiety Program: https://www.rebeccahuntermsw.com/backtocalm

Work With Rebecca: https://www.rebeccahuntermsw.com/work-with-me