Inside Mental Health

What if improving your mental health isn’t about making big life changes, but about making small changes that add up to a big difference? What if something as simple as organizing your junk drawer, or keeping an extra phone charger nearby could make your days a little better? It sounds ridiculous, but there is some science behind the notion that “doing the little things” can have a meaningful impact on our emotional well-being.

On this episode, host Gabe Howard welcomes back Jodi Wellman, MAPP, author of “You Only Die Once: How to Make It to the End with No Regrets,” for a conversation about the surprisingly powerful impact of small changes. They explore why we overlook simple opportunities to feel better, and how small, everyday shifts in perspective and behavior can help reduce anxiety and depression.

Jodi explains how positive psychology research connects practices like gratitude and savoring positive experiences with improved well-being. Gabe brings his own lived experience with depression and anxiety into the conversation, sharing how reframing everyday frustrations help him appreciate what's good without pretending the bad doesn't exist.

Listeners Will Learn:

· How daily frustrations can add to anxiety and depression

· What positive psychology research tells us about gratitude

· How to reframe negative experiences without denying them

· Which inexpensive changes might make life easier

Tune in for the facts, the laughs, and some surprisingly practical ideas you can put into action today. Because sometimes, improving your life doesn’t require a major overhaul. It starts with noticing the little things you’ve been missing.

Pull Quote:

“If the accumulation of nagging can be a detriment, then the accumulation of the good little bits can make for a good hour, or afternoon, or day.” ~Jodi Wellman, Author of You Only Die Once: How to Make It to the End with No Regrets

Our guest, Jodi Wellman, MAPP, is the founder of Four Thousand Mondays, a speaker, author, and assistant instructor in the Master of Applied Positive Psychology program at the University of Pennsylvania. Her book, "You Only Die Once: How to Make It to the End with No Regrets," made Adam Grant’s Summer Reading List and was a “Top 3 Psychology Book of 2024” by the Next Big Idea Club (curated by Malcolm Gladwell, Susan Cain, Adam Grant, and Dan Pink). Jodi has been featured in The New York Times, Oprah Daily, Fast Company, CNBC, Forbes, Psychology Today, The Los Angeles Times, and more. Jodi’s TEDx talk is called How Death Can Bring You Back to Life; with over 1.3 million views, it is the 14th most-watched TEDx talk released in 2022, out of 15,900!

Our host, Gabe Howard, is an award-winning writer and speaker who lives with bipolar disorder. He is the author of the popular book, "Mental Illness is an Asshole and other Observations," available from Amazon; signed copies are also available directly from the author. Gabe is also the host of the "Inside Bipolar" podcast with Dr. Nicole Washington.

Gabe makes his home in the suburbs of Columbus, Ohio. He lives with his supportive wife, Kendall, and a Miniature Schnauzer dog that he never wanted, but now can’t imagine life without. To book Gabe for your next event or learn more about him, please visit gabehoward.com!

Are menopause and mental health issues related? For some, the transition can bring significant changes in mood, anxiety, sleep, cognition, and overall mental well-being. But how can you tell what’s menopause, what’s a mental health condition, and when it’s time to seek help?

In this episode, Gabe Howard talks with psychiatrist Dr. C. Neill Epperson, chair of the Department of Psychiatry at the University of Colorado School of Medicine and ADAA Member expert, about the complicated connection between menopause and mental health.

Dr. Epperson explains the kinds of cognitive changes that can occur during menopause, why anxiety and cognitive overload can make symptoms worse, and what signs deserve further evaluation. The conversation also offers practical guidance for anyone who feels dismissed by a healthcare professional.

Listeners will learn:

why brain fog can happen during menopause

when cognitive changes may need evaluation

questions to ask your healthcare professional about menopause

why you don't have to suffer in silence

If you've noticed changes in your mood, anxiety, sleep, memory, or concentration during perimenopause or menopause, this conversation can help you understand what may be happening and what to discuss with your healthcare professional. Listen now!Special thanks to Vistagen for providing educational support for this episode.

“Sister, you're not alone [...] Three million women go through menopause each year in the U.S. alone.” ~Dr. C. Neill Epperson, ADAA Member Expert

Our guest, C. Neill Epperson, MD, is Professor and Robert Freedman Endowed Chair of Psychiatry at the University of Colorado School of Medicine. Prior to this, she founded and directed the Penn Center for Women’s Behavioral Wellness and Penn PROMOTES at the University of Pennsylvania, where she was a tenured Professor of Psychiatry and Obstetrics/Gynecology. Dr. Epperson earned her medical degree at the University of North Carolina and completed her psychiatry training at Yale University School of Medicine.

An expert in women’s reproductive and behavioral health, Dr. Epperson’s research has advanced understanding of the effects of gonadal steroids on brain function, reproductive status, and sex in biomedical research. She has also explored the impact of childhood adversity on hormonal responses and brain behavior. With over 250 peer-reviewed publications, her NIH-funded research spans more than two decades.

Our host, Gabe Howard, is an award-winning writer and speaker who lives with bipolar disorder. He is the author of the popular book, "Mental Illness is an Asshole and other Observations," available from Amazon; signed copies are also available directly from the author. Gabe is also the host of the "Inside Bipolar" podcast with Dr. Nicole Washington.

Gabe makes his home in the suburbs of Columbus, Ohio. He lives with his supportive wife, Kendall, and a Miniature Schnauzer dog that he never wanted, but now can’t imagine life without. To book Gabe for your next event or learn more about him, please visit gabehoward.com.

What happens after the traumatic event is over, but your brain and body still don't feel safe?

Kari Wells, known for Bravo's Married to Medicine, opens up about the severe PTSD she experienced after surviving a violent armed robbery. For months, she struggled to feel safe in everyday places like supermarkets and movie theaters, in her neighborhood, and even at home.

Wells is now sharing what came next in her new book, From Attitude to Gratitude: 15 Practices for Transforming Pain Into Power. Today she sits down with host Gabe Howard about what it really means to heal from trauma when you're nowhere near ready to “move on.”

Listeners Will Learn:

· The difference between healing and toxic positivity

· Why forgiveness can be an act of self-care

· What it means to reclaim agency after trauma

This conversation challenges the idea that healing means immediately finding the positive. Wells explains why acknowledging pain has to come before transforming it, why there is no universal timeline for recovery, and how she learned to see pain as something that could teach her without allowing it to define her.

If you've experienced trauma—or love someone who has—this conversation offers a candid look at what healing can actually look like: not pretending everything is fine, but slowly learning how to move forward.

Pull Quote

“You cannot deny your pain. You cannot just quickly put a smile on your face and say, this never happened.” ~Kari Wells from Bravo's Married to Medicine

Our guest is the elegant, articulate, and effortlessly charming, Kari Wells who is a British author, television personality, actress, and entrepreneur celebrated for her poise both on and off the screen. Best known as the breakout star and fan favorite of Bravo’s Married to Medicine, Kari was famously dubbed “The Queen of Class” by host Andy Cohen—a title she embraces with a touch of wit, often adding “and a bit of sass.”

Kari’s extensive experience spans continents and industries. With formal training in film and television from both the UK and the US, she has starred in numerous films, national commercials, and television productions, including Tyler Perry’s The Haves and the Have Nots, the Ghostbusters web series, and a host of independent projects. From playing comedic characters to delivering heartfelt dramatic performances, Kari commands every stage with confidence and grace.

Beyond entertainment, Kari is a published author, lifestyle blogger, and accomplished entrepreneur. She has run a successful film production company, developed real estate in Aspen and Atlanta, and authored The Pink Monkey, a children’s book promoting tolerance and inclusion as well as a spiritual self help book From Attitude to Gratitude 15 ways of transforming Pain into Power through Simon and Schuster.

She lends her time and talents to causes including Doctors Without

Borders, youth mentoring programs, the Aspen arts, Best Buddies and Action in Africa. She is the producer of the new lifestyle show Aspen Unfiltered - Preserving Aspen’s Stories as a gift for future generations.

Kari’s signature blend of humor, elegance, and professionalism makes her a standout emcee. A seasoned world traveler fluent in multiple languages, Kari lives by the mantra, “You cannot have a narrow mind with a thick passport.” Her global perspective, dynamic presence, and heartfelt commitment to making a difference make her an inspiring choice for any high-profile event.

Our host, Gabe Howard, is an award-winning writer and speaker who lives with bipolar disorder. He is the author of the popular book, "Mental Illness is an Asshole and other Observations," available from Amazon; signed copies are also available directly from the author. Gabe is also the host of the "Inside Bipolar" podcast with Dr. Nicole Washington.

Gabe makes his home in the suburbs of Columbus, Ohio. He lives with his supportive wife, Kendall, and a Miniature Schnauzer dog that he never wanted, but now can’t imagine life without. To book Gabe for your next event or learn more about him, please visit gabehoward.com.

“I’m fine” can be one of the most convincing ways to hide that something is wrong. For many women, anxiety and depression can remain invisible behind careers, relationships, family responsibilities, and the expectation to simply keep going. In this episode, host Gabe Howard talks with psychiatrist Dr. Helen Blair Simpson, Professor of Psychiatry at Columbia University Irving Medical Center and Director of the Center for OCD and Related Disorders, and an ADAA member expert, about why women experience anxiety and depression at higher rates than men and why so many continue to suffer in silence.

Dr. Simpson explains why the difference cannot be reduced to hormones or biology alone. Biological changes across the life span, including pregnancy, postpartum periods, and menopause, interact with psychological and social factors in ways researchers are still working to understand. But how do you know when ordinary stress, sadness, or worry crosses the line into a mental health condition? Dr. Simpson explains why persistence, recurrence, distress, and impairment matter — and why effective treatments are available.

Listeners will learn:

how stigma keeps women from seeking help

why mental health treatment isn’t an instant fix

why asking for help is a sign of strength

how self-assessments can identify mental health concerns

Sometimes “I’m fine” means everything is fine. Sometimes it means, “I don’t know how to ask for help.” This conversation explores the difference. Listen now!

Educational funding for this episode has been provided by Lancôme. To learn more about the "I'm Fine" campaign, please visit ImFine.com.

“I would never want someone to take away all my sad feelings. That's what makes you feel love and loss. . .” ~H. Blair Simpson, MD, PhD

Our guest, Helen Blair Simpson, MD, PhD, is a Professor of Psychiatry in the Department of Psychiatry at Columbia University Irving Medical College (CUIMC). A physician-scientist whose research has been funded by the National Institute of Mental Health (NIMH) since 1999 as well as by foundations and philanthropy, Dr. Simpson uses clinical trials to identify the best treatments for anxiety disorders and obsessive-compulsive disorder (OCD), collaborates with neuroscientists to elucidate how the brain produces anxiety, obsessions, and compulsions, and partners with implementation scientists to increase access across New York State to evidence-based care. A past advisor to the World Health Organization (WHO) on the classification of anxiety disorders and OCD, co-author of the American Psychiatric Association’s Practice Guidelines for OCD, and Past President of the Anxiety and Depression Association of America (ADAA), Dr. Simpson currently serves as Associate Editor of JAMA Psychiatry.

Our host, Gabe Howard, is an award-winning writer and speaker who lives with bipolar disorder. He is the author of the popular book, "Mental Illness is an Asshole and other Observations," available from Amazon; signed copies are also available directly from the author. Gabe is also the host of the "Inside Bipolar" podcast with Dr. Nicole Washington.

Gabe makes his home in the suburbs of Columbus, Ohio. He lives with his supportive wife, Kendall, and a Miniature Schnauzer dog that he never wanted, but now can’t imagine life without. To book Gabe for your next event or learn more about him, please visit gabehoward.com.

To learn more about the "I'm Fine" campaign, please visit ImFine.com.

What if the person everyone thinks has it all together is actually struggling with depression, and they don’t even know how to express it? What if that person is you?

Clinical psychologist Dr. Margaret Rutherford joins host Gabe Howard to explore perfectly hidden depression, a pattern in which perfectionism, achievement, responsibility, and constant productivity can conceal serious emotional pain. These aren’t necessarily people pretending to be happy or deliberately creating a perfect life. They may genuinely believe that continually striving, helping others, solving problems, and staying “on” is simply who they are, which can make depression incredibly difficult to recognize.

Listeners will learn:

why success doesn’t necessarily mean someone isn’t depressed

why “fake it till you make it” can miss the real problem

how being “the responsible one” can become a trap

where to begin when perfectionism is causing emotional pain

Most importantly, this conversation isn’t about eliminating ambition, responsibility, or gratitude. It’s about having choices. Dr. Rutherford explains how recognizing destructive patterns can help people decide what they want to keep, what they want to change, and where they need to give themselves permission to be something other than “perfect.”

If you or someone you love always seems fine, successful, responsible, and endlessly capable, this conversation may give you a different way to look beneath the surface.

“Perfectionism can actually become its own prison where you feel trapped in this life of, ‘but everybody looks up to me.’” ~Dr. Margaret Rutherford

Our guest, Dr. Margaret Rutherford, is a clinical psychologist whose TEDx Talk on Perfectly Hidden Depression has reached 2+ million viewers. Her work has been translated into dozens of languages and offers life changing insights for sufferers, families, and friends.

Our host, Gabe Howard, is an award-winning writer and speaker who lives with bipolar disorder. He is the author of the popular book, "Mental Illness is an Asshole and other Observations," available from Amazon; signed copies are also available directly from the author. Gabe is also the host of the "Inside Bipolar" podcast with Dr. Nicole Washington.

Gabe makes his home in the suburbs of Columbus, Ohio. He lives with his supportive wife, Kendall, and a Miniature Schnauzer dog that he never wanted, but now can’t imagine life without. To book Gabe for your next event or learn more about him, please visit gabehoward.com.

Thank You and Please Share the Show With EVERYONE You Know!