Speak Up with Care: Scripts & Skills for Tough Talks (feat. Dr. Kailyn Bobb)
Thursday Tea with Sami
We all avoid them… and we all need them. Today we’re unpacking difficult conversations—at work, at home, and in our closest relationships. Licensed clinical psychologist Dr. Kailyn Bobb (Inner Peace Psych, Schaumburg, IL) joins Dr. Sami to share compassionate, practical strategies for talking about the tough stuff with more clarity, kindness, and courage.
In this episode:
- Why our brains and bodies treat conflict like a threat (hello, fight/flight/freeze)
- The role of culture, upbringing, and power dynamics in how we communicate
- How to prep: intention-setting, choosing your words, and scheduling the talk
- Skills to use in the moment: pausing, deep breathing, active listening, and assertive (not aggressive) language
- Boundaries 101: when to step back, try again later, or walk away
- Modeling healthy communication for kids, teams, and communities
- How small wins build authenticity, confidence, and resilience over time
Connect with Dr. Kailyn Bobb: innerpeacepsych.com • Instagram • LinkedIn • Facebook • YouTube (search Inner Peace Psych)
If this episode helped you, share it with a friend who’s been putting off a tough talk.
Until next time, stay well and keep being your best! 💛
Find Samia Estrada of Dignus Wellness on social media:
- https://www.linkedin.com/company/dignuswellness
- https://www.facebook.com/DignusWellness
- https://www.instagram.com/dignuswellness/
- https://www.pinterest.com/Dignuswellness/
- https://www.youtube.com/channel/UCgRzVGBRhHdenTAV2yPFhfA
Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami
🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode!
Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com
Sign up for my newsletter at https://subscribe.dignuswellness.com/
Email me at: SamiaEstrada@DignusWellness.com
Healing from ME/CFS: How Acknowledgment, Mental Health, and the Mind–Body Connection Support Recovery
Thursday Tea with Sami
In this episode of Thursday Tea with Sami, psychologist Samia Estrada sits down with mind–body practitioner Mel Abbott to explore the reality of living with ME/CFS (Myalgic Encephalomyelitis/Chronic Fatigue Syndrome) and the path to recovery. Mel shares her powerful story of battling chronic illness for over a decade, the importance of acknowledgment in the healing process, and how the mind–body connection plays a vital role in recovery.
We discuss the role of mental health in chronic illness, how stress impacts the nervous system, and why acknowledgment and support are essential first steps toward healing. Mel also highlights the importance of lifestyle medicine—stress management, healthy relationships, and self-care—in creating lasting change.
If you or a loved one are searching for hope, inspiration, and practical strategies for managing chronic illness, this conversation offers a compassionate and evidence-based look at what’s possible on the journey to healing.
Find Samia Estrada of Dignus Wellness on social media:
- https://www.linkedin.com/company/dignuswellness
- https://www.facebook.com/DignusWellness
- https://www.instagram.com/dignuswellness/
- https://www.pinterest.com/Dignuswellness/
- https://www.youtube.com/channel/UCgRzVGBRhHdenTAV2yPFhfA
Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami
🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode!
Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com
Sign up for my newsletter at https://subscribe.dignuswellness.com/
Email me at: SamiaEstrada@DignusWellness.com
Dr. Michael Yapko on Hypnosis, Depression, and the Skills That Build Resilience
Thursday Tea with Sami
In this episode of Thursday Tea with Sami, clinical psychologist and internationally recognized expert Dr. Michael Yapko joins me to demystify hypnosis and share practical, evidence-based ways people can reduce depression and anxiety. We explore what hypnosis really is (hint: focused attention you already know how to do), why skill-building beats “quick fixes,” and how everyday choices—sleep, movement, relationships, media diet—powerfully shape mood. We also discuss the “contagion” of emotion in families and communities, what helps protect your mental health, and one small step you can take today to feel better.
What you’ll learn
- How clinical hypnosis works and why focus + relaxation can accelerate learning and change
- Why depression is best addressed through learnable skills (thinking, problem-solving, coping, and social skills)
- How mood spreads in relationships—and ways to protect your wellbeing
- Everyday levers that matter more than we think: sleep, movement, connection, and what we consume
- Why alcohol is a poor coping tool for low mood and sleep
- Telehealth, access, and how digital programs are expanding care
Key moments
- 00:00 Welcome & setup
- 02:34 Michael’s origin story with hypnosis
- 09:26 What hypnosis is (and isn’t)
- 16:10 Self-guided vs. guided hypnosis; access and apps
- 19:45 Telehealth and outcomes
- 21:31 Storytelling & therapeutic metaphor
- 28:47 “Depression is contagious” — social mechanisms and risk
- 35:24 Four core skill sets for recovery
- 44:46 Everyday habits that shift mood; alcohol & sleep
- 49:44 Hypnosis going mainstream in healthcare
- 56:23 One simple step to start today
- 58:45 Where to learn more
Resources mentioned
- Dr. Yapko’s website and books (including Breaking the Patterns of Depression)
- Public lecture on depression (YouTube)
- Claria program for mood and anxiety (via Mindset Health)
- APA’s brief modules on critical thinking
If this episode resonates, share it with a friend who could use practical hope. And as always: Your journey to wellness starts here.
Find Samia Estrada of Dignus Wellness on social media:
- https://www.linkedin.com/company/dignuswellness
- https://www.facebook.com/DignusWellness
- https://www.instagram.com/dignuswellness/
- https://www.pinterest.com/Dignuswellness/
- https://www.youtube.com/channel/UCgRzVGBRhHdenTAV2yPFhfA
Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami
🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode!
Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com
Sign up for my newsletter at https://subscribe.dignuswellness.com/
Email me at: SamiaEstrada@DignusWellness.com
The Power of Small Shifts: Embracing Wellness Through Life’s Chaos with Sami-Jo Emsley
Thursday Tea with Sami
The Power of Small Shifts: Embracing Wellness Through Life’s Chaos with Sami-Jo Emsley
In this inspiring episode of Thursday Tea with Sami, host Dr. Samia Estrada sits down with wellness advocate and author Sami-Jo Emsley—a fellow Sami with a powerful story of transformation. After navigating stress, weight gain, and the challenges of parenting a child with autism, Sami-Jo began making small but impactful lifestyle changes that improved her mental, physical, and emotional health.
Together, we explore:
- How spirituality helped her shift her mindset
- The role of nutrition, hydration, and movement in managing anxiety and depression
- The power of routine, rest, and compassion in staying consistent
- How she found time to write her book The Vintage Housewives Oracle Club amid her busy life
Sami-Jo’s story is a testament to the power of starting small, creating non-negotiable wellness moments, and giving ourselves grace along the way. Whether you’re a busy parent or just feeling overwhelmed, this episode will remind you that wellness is possible—one small step at a time.
🫖 Free Sample Chapter: https://thevintageoracle.com/samplechapter
Find Samia Estrada of Dignus Wellness on social media:
- https://www.linkedin.com/company/dignuswellness
- https://www.facebook.com/DignusWellness
- https://www.instagram.com/dignuswellness/
- https://www.pinterest.com/Dignuswellness/
- https://www.youtube.com/channel/UCgRzVGBRhHdenTAV2yPFhfA
Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami
🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode!
Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com
Sign up for my newsletter at https://subscribe.dignuswellness.com/
Email me at: SamiaEstrada@DignusWellness.com
Great Ways in which ACT Will Improve Mental Health
Thursday Tea with Sami
In this episode of Thursday Tea with Sami, Dr. Xiaolong Li discusses Acceptance and Commitment Therapy (ACT) and its application in various aspects of life, including anxiety management, parenting, and the importance of focusing on values over achievements. The conversation highlights the differences between ACT and Cognitive Behavioral Therapy (CBT), the challenges faced by young adults in achieving fulfillment, and the significance of allowing emotional space for both parents and children.
Find Samia Estrada of Dignus Wellness on social media:
- https://www.linkedin.com/company/dignuswellness
- https://www.facebook.com/DignusWellness
- https://www.instagram.com/dignuswellness/
- https://www.pinterest.com/Dignuswellness/
- https://www.youtube.com/channel/UCgRzVGBRhHdenTAV2yPFhfA
Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami
🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode!
Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com
Sign up for my newsletter at https://subscribe.dignuswellness.com/
Email me at: SamiaEstrada@DignusWellness.com
Think of Gratitude and More for Remarkably Great Sleep
Thursday Tea with Sami
In this episode of Thursday Tea with Sami, I sit down with Dr. Heather Martarella, a clinical psychologist specializing in sleep and gratitude. We explore what really happens in your brain and body during sleep, how modern life interferes with rest, and the powerful connection between gratitude practices and better sleep. Dr. Martarella shares insights from her clinical work, practical tools you can use tonight, and the science behind why a few minutes of reflection can make a big difference in your well-being.
To learn more or get in touch with Dr. Martarella, visit: https://oasispainrelief.com
Find Samia Estrada of Dignus Wellness on social media:
- https://www.linkedin.com/company/dignuswellness
- https://www.facebook.com/DignusWellness
- https://www.instagram.com/dignuswellness/
- https://www.pinterest.com/Dignuswellness/
- https://www.youtube.com/channel/UCgRzVGBRhHdenTAV2yPFhfA
Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami
🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode!
Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com
Sign up for my newsletter at https://subscribe.dignuswellness.com/
Email me at: SamiaEstrada@DignusWellness.com
Tempting Great Reasons To Eat 30 Plants Per Week
Thursday Tea with Sami
Episode Description:
In this episode of Thursday Tea with Sami: Your Sip of Wellness and Mental Health, we dive into the fascinating world of the gut microbiome—and why the growing buzz around eating 30 different plant foods a week might actually be worth your attention. I’m not here to push a trend but to explore the science with you, helping you understand how your gut influences your brain, your mood, and your overall sense of balance.
We’ll unpack what the microbiome really is (in plain language), how it connects to mental health, and why plant diversity is key. I’ll share what counts toward the 30, how you can make it doable, and why even small changes can have a big impact on how you feel. Plus, I’ll give you simple strategies to feed your gut without overwhelming your life.
Whether you're new to gut health or looking to deepen your wellness routine, this episode offers grounded, practical inspiration rooted in lifestyle medicine and mental health care.
So grab your tea, and let’s nourish both your mind and your microbes—together.
Find Samia Estrada of Dignus Wellness on social media:
- https://www.linkedin.com/company/dignuswellness
- https://www.facebook.com/DignusWellness
- https://www.instagram.com/dignuswellness/
- https://www.pinterest.com/Dignuswellness/
- https://www.youtube.com/channel/UCgRzVGBRhHdenTAV2yPFhfA
Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami
🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode!
Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com
Sign up for my newsletter at https://subscribe.dignuswellness.com/
Email me at: SamiaEstrada@DignusWellness.com
The Truth About Walking That Is Actually Helpful
Thursday Tea with Sami
Summary
In this engaging conversation, Dr. David Sabgir discusses the transformative power of walking for both physical and mental health. He shares insights from his program, Walk with a Doc, emphasizing the importance of accountability and community in promoting physical activity. The discussion covers the significant health benefits of walking, including its role in reducing heart disease and improving mental well-being. Dr. David also shares inspiring success stories from participants and addresses common barriers to physical activity, encouraging listeners to take small, manageable steps towards a healthier lifestyle. The conversation concludes with a focus on lifestyle medicine and the importance of integrating physical activity into daily life.
Find Samia Estrada of Dignus Wellness on social media:
- https://www.linkedin.com/company/dignuswellness
- https://www.facebook.com/DignusWellness
- https://www.instagram.com/dignuswellness/
- https://www.pinterest.com/Dignuswellness/
- https://www.youtube.com/channel/UCgRzVGBRhHdenTAV2yPFhfA
Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami
🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode!
Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com
Sign up for my newsletter at https://subscribe.dignuswellness.com/
Email me at: SamiaEstrada@DignusWellness.com
Self Care You Can Do Now For Amazing Results
Thursday Tea with Sami
In this enlightening episode of Thursday Tea with Sami, Dr. Patricia Eaton delves into the multifaceted concept of self-care, emphasizing its critical role in maintaining mental and emotional well-being. Often misunderstood as mere indulgence, self-care encompasses essential practices that support our holistic health—physically, mentally, emotionally, and socially.
Dr. Eaton explores:
- The four dimensions of self-care: physical, mental, emotional, and social, and how they interconnect to create a balanced life.
- Common misconceptions that hinder self-care adoption, such as the idea that it’s selfish or unnecessary.
- Practical self-care tips for seamlessly integrating self-care into your daily routine, no matter how busy life gets.
- Strategies to overcome barriers like guilt or lack of time that prevent many from fully engaging in self-care practices.
- The profound impact of self-care on emotional health, mental clarity, and positive psychology, and how it helps in preventing burnout.
Whether you’re new to self-care or seeking to deepen your existing practices, this episode offers valuable insights that will inspire you to prioritize your well-being. Dr. Eaton's expert advice provides a roadmap for nurturing your body and mind, while emphasizing the importance of consistency and self-compassion in the process.
Find Samia Estrada of Dignus Wellness on social media:
- https://www.linkedin.com/company/dignuswellness
- https://www.facebook.com/DignusWellness
- https://www.instagram.com/dignuswellness/
- https://www.pinterest.com/Dignuswellness/
- https://www.youtube.com/channel/UCgRzVGBRhHdenTAV2yPFhfA
Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami
🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode!
Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com
Sign up for my newsletter at https://subscribe.dignuswellness.com/
Email me at: SamiaEstrada@DignusWellness.com
Unbelievably Easy Care Practices For Awesome Parents
Thursday Tea with Sami
In this episode of Thursday Tea with Sami, clinical psychologist Dr. Micaela Birt discusses the complexities of parenting and emphasizes the importance of self-care, self-compassion, and gratitude in maintaining mental health and overall well-being. Through personal stories and insights grounded in positive psychology, she explores how parenting challenges, parental pressures, and sleep deprivation impact happiness—and why it’s okay to not enjoy every moment. This conversation is a compassionate reminder that every child is different, and the path to being a good parent begins with being kind to yourself.
Find Samia Estrada of Dignus Wellness on social media:
- https://www.linkedin.com/company/dignuswellness
- https://www.facebook.com/DignusWellness
- https://www.instagram.com/dignuswellness/
- https://www.pinterest.com/Dignuswellness/
- https://www.youtube.com/channel/UCgRzVGBRhHdenTAV2yPFhfA
Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami
🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode!
Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com
Sign up for my newsletter at https://subscribe.dignuswellness.com/
Email me at: SamiaEstrada@DignusWellness.com
Episode 2: Surefire wellness tips that help you see sensational results
Thursday Tea with Sami
Episode 2 – What We All Think of as Wellness
In this episode of Thursday Tea with Sami, we explore what wellness really looks like in real life—not as a perfect routine, but as small, sustainable choices that help us feel better from the inside out.
We’ll talk about everyday ways to support your health through movement, nutrition, sleep, stress management, connection, and mindful consumption—all backed by peer-reviewed research. You’ll learn how short walks can stabilize blood sugar, how your heart responds to oxytocin, why plant-based meals support energy and mood, and how stress-reducing practices like breathwork and gratitude reshape your brain.
This is not about overhauling your life. It’s about tuning in, starting where you are, and letting wellness grow from there.
☕ Grab your tea and join us on this journey toward living a healthier, happier life!
🔗🔗 Want more expert tips on self-care and well-being? Sign up for my newsletter at www.DignusWellness.com and get exclusive insights, resources, and updates delivered straight to your inbox! 🌿✨
🌐 Explore more from Dr. Patricia Eaton by visiting her website: LivingWithoutLimits.World for inspiration on living a balanced and limitless life!
Find Samia Estrada of Dignus Wellness on social media:
- https://www.linkedin.com/company/dignuswellness
- https://www.facebook.com/DignusWellness
- https://www.instagram.com/dignuswellness/
- https://www.pinterest.com/Dignuswellness/
- https://www.youtube.com/channel/UCgRzVGBRhHdenTAV2yPFhfA
Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami
🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode!
Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com
Sign up for my newsletter at https://subscribe.dignuswellness.com/
Email me at: SamiaEstrada@DignusWellness.com
Wondrous and Practical Things You Love to Know About
Thursday Tea with Sami
Episode 1: Welcome to Thursday Tea with Sami - Let’s Begin the Wellness Journey
In this very first episode, I’m excited to introduce you to Thursday Tea with Sami: Your Sip of Wellness and Mental Health. Join me as I share a bit about my own journey toward wellness, inspired by the lessons I’ve learned from my grandparents and growing up in a multigenerational home. Together, we’ll explore simple, practical ways to live healthier lives—physically, mentally, and emotionally.
Whether you're just starting or have been on this journey for years, this podcast is for anyone who wants to learn, laugh, and grow together. I’ll be sharing personal stories, expert insights, and, most importantly, creating a space where we can all learn at our own pace. Grab your cup of tea and get ready to take your first step toward a healthier, more balanced life.
Find Samia Estrada of Dignus Wellness on social media:
- https://www.linkedin.com/company/dignuswellness
- https://www.facebook.com/DignusWellness
- https://www.instagram.com/dignuswellness/
- https://www.pinterest.com/Dignuswellness/
- https://www.youtube.com/channel/UCgRzVGBRhHdenTAV2yPFhfA
Enjoying the show? Your support means the world to me. ☕ buymeacoffee.com/thursdayteawithsami
🎶Special thanks to Nothing Short of Tragic for creating the amazing music you hear in our intro and outro—bringing the perfect vibe to each episode!
Curious about more? Check out everything I’m working on at Dignus Wellness. https://DignusWellness.com
Sign up for my newsletter at https://subscribe.dignuswellness.com/
Email me at: SamiaEstrada@DignusWellness.com
.png)
Speak Up with Care: Scripts & Skills for Tough Talks (feat. Dr. Kailyn Bobb)
46:29
Healing from ME/CFS: How Acknowledgment, Mental Health, and the Mind–Body Connection Support Recovery
53:48
Dr. Michael Yapko on Hypnosis, Depression, and the Skills That Build Resilience
52:36
The Power of Small Shifts: Embracing Wellness Through Life’s Chaos with Sami-Jo Emsley
46:20
Great Ways in which ACT Will Improve Mental Health
27:52
Think of Gratitude and More for Remarkably Great Sleep
35:53
Tempting Great Reasons To Eat 30 Plants Per Week
10:40
The Truth About Walking That Is Actually Helpful
28:05
Self Care You Can Do Now For Amazing Results
21:18
Unbelievably Easy Care Practices For Awesome Parents
24:47
Episode 2: Surefire wellness tips that help you see sensational results
28:45
Wondrous and Practical Things You Love to Know About
6:32