College is a critical period where students are exploring and solidifying their values and their identities. Polarizing social topics, like religion, politics, social justice, are often at the core of these developing identities. Now more than ever, polarization on these issues is worsening, and deeply impacts the lives of college students. Exploring these tensions on and off campus can feel daunting, and often leads students chronically swinging from avoidance to activism. We get it. There are so many tough conversations to be had with people we care about. In this week’s episode we avoid avoiding, and discuss how you can develop a framework to find a balance between keeping relationships that are important to you, while also continuing to live in accordance to your values.

What we will discuss in this episode:

• The importance of dialectics
• Why you should always assume you are assuming
• How to draw relationship boundaries
• Redefining goals within relationships
• How to use the DBT FAST and GIVE skills to handle value differences
• How to gently pushback in conversations in a non-confrontational way

Want to share your story, give us feedback or offer up an episode idea? Reach out! We'd love to hear from you.

Insta: @collegeisfinepodcast
Tik Tok: @collegeisfinepodcast
Email: collegeisfinepodcast@gmail.com

Music is Deadbeats by Rex Banner

Put down that red Solo cup and listen in as we talk with Dr. James McOwen, clinical director of the Addiction Recovery Management Service at Massachusetts General Hospital. In this eye-opening chat, we dive into the real deal about college drinking and drug culture.

What you'll learn in this episode:

• What percentage of college students drink, and when does it slip into a problem drinking
• Tips for partying smart if you do choose to drink
• Why pizza is your drinking ally
• Is drinking the same for men and women?
• Is drinking too much the only sign of a drinking problem?
• What do to if you’d like to cut back or take less risk when you’re drinking
• Is switching to weed the better solution?
• Specific red flags that your drinking might be a problem

Perfect for college students trying to navigate the drinking scene, parents worried about their kids, or anyone interested in the fascinating connection between mental health and substance use in young adults. This episode keeps it real while giving you practical advice you can actually use!

RESOURCES:

Thank you to Dr. McKowen for sharing these resources with us!

https://www.campusdrugprevention.gov/resources/federal-national

https://www.acha.org/college-health-topics/substance-use/

https://www.mayoclinic.org/diseases-conditions/drug-addiction/diagnosis-treatment/drc-20365113

Questionnaires:

https://nida.nih.gov/taps2/ (click “I’m a patient” at the bottom)

https://www.cdc.gov/alcohol/checkyourdrinking/index.html

https://www.mdcalc.com/calc/10526/drug-abuse-screening-test-10-dast-10

MORE ABOUT DR. McKOWEN:

Dr. James McKowen is a licensed clinical child psychologist and an assistant professor of psychiatry at Harvard Medical School and Massachusetts General Hospital. He completed his post-doctoral training at MGH in addiction medicine and pediatric neuropsychology. He is currently the clinical director of the Addiction Recovery Management Service, an outpatient clinic specializing in the treatment of adolescents and young adults with substance use and comorbid mental health issues. He conducts research in youth addiction including neuropsychological predictors engagement, marijuana smoking and aggression in youth, and he developed a protocol for treating substance use in youth with autism. In addition, for the past several years, Dr. McKowen has been expanding his clinical and research interests in the impacts of climate change on youth mental health. He is co-chair of the MGH Climate and Mental Health Initiative, Associate at the MGH Center for Environmental and Health, Affiliate Faculty, Center for Climate, Health, and the Global Environment (C-CHANGE) Harvard T.H. Chan School of Public Health and member of the Climate Psychology Alliance – Youth Subcommittee. He is trained in climate-aware therapy and conducts research on climate change related emotions and coping in youth.

Want to share your story, give us feedback or offer up an episode idea? Reach out! We'd love to hear from you.

Insta: @collegeisfinepodcast
Tik Tok: @collegeisfinepodcast
Email: collegeisfinepodcast@gmail.com

Music is Deadbeats by Rex Banner

Up until college, a lot of our problems are solved for us. Whether its the high school teacher who notices you are falling behind pulling you aside after class to offer help, or your parents cleaning your room for you when you're feeling overwhelmed. College is the first time our independent problem solving skills are put to the test. Unfortunately, many students skip the problem-solving part and go straight to panic mode. If you are feeling overwhelmed and having a hard time approaching problems on campus, this microdose episode is your guide to trying to get your college life together. In this episode, we are joined by Dr. Lindsay Tulchin, a Cognitive Behavioral therapist in NYC, who lays out the steps to tackle a problem effectively. Dr. Tulchin walks us through a 5-step guide to problem solving.

DEFINE THE PROBLEM

• Get specific and focus on one problem at a time

GENERATE SOLUTIONS

• List all solutions you can think of without judgment
• Start with "bad" solutions
• Include solutions you've already tried

ASSESS PROS & CONS

• Short or long term?
• Is this realistic? What are potential obstacles?
• How difficult will it be to implement?
• How likely is it to work?
• How might it affect others?

PICK & PLAN

• When? At a specific time or in response to something?
• How do you need to prepare?
• How will you remember?

EVALUATE

• Did it work?
• If not, why not and how can you tweak it?
• Or try another option

Dr. Tulchin's Private Practice:

https://www.lindsaytulchin.com/

Dr. Tulchin's Group Private Practice:

https://www.nycognitive.com/about-lindsay-tulchin

Want to share your story, give us feedback or offer up an episode idea? Reach out! We'd love to hear from you.

Insta: @collegeisfinepodcast
Tik Tok: @collegeisfinepodcast
Email: collegeisfinepodcast@gmail.com

Music is Deadbeats by Rex Banner

Love coffee *and* looking for that next great job or internship? You're in luck. In this episode, we’re diving deep into the world of building important job connections with none other than Marc Reede, serial entrepreneur and author of The Coffee Code. If you’ve ever wondered what it takes to build a successful career, one conversation at a time, make sure to listen in as Marc shares:

• How to turn informal connections into job leads
• Where to find the great jobs (hint: It's not on LinkedIn)
• The importance of recognizing who's in your "court side seats"
• Why it's important to define and refine your interview story
• Tips for pausing, and then bouncing back, after rejection

A Sneak Peak:

If you want more where that came from:

Make sure to pre-order Marc's book: https://marcreede.com/coffee-code-book/

Follow Marc on LinkedIn at https://www.linkedin.com/in/marcreede/

Want to share your story, give us feedback or offer up an episode idea? Reach out! We'd love to hear from you.

Insta: @collegeisfinepodcast
Tik Tok: @collegeisfinepodcast
Email: collegeisfinepodcast@gmail.com

Music is Deadbeats by Rex Banner

In today’s episode, we’re following up on our previous microdose episode on the G.I.V.E. skill and diving into its counterpart, the F.A.S.T. skill. The F.A.S.T. skill is designed to help you build strong relationships while maintaining healthy boundaries. It's a balancing act: You don’t want to burn yourself out by giving too much to others without considering your own needs.

Here are the key letters of F.A.S.T.:

• F = Fairness: Be fair to yourself and others. Your perspective matters just as much as theirs. Make sure both parties are listening and valuing each other's needs.
• A = No Apologies: Avoid over-apologizing or under-apologizing. Respect yourself enough to not apologize for setting boundaries or asking for what you need.
• S = Stick to Your Values: Whether it’s kindness, achievement, or another core value, stick to your guns and ensure your values guide your actions, even when faced with anxiety or pressure.
• T = Truthful: Be truthful without exaggerating or making up excuses. A gentle "no" is much more authentic than a white lie. Setting boundaries truthfully helps preserve your self-respect.

Want to share your story, give us feedback or offer up an episode idea? Reach out! We'd love to hear from you.

Insta: @collegeisfinepodcast
Tik Tok: @collegeisfinepodcast
Email: collegeisfinepodcast@gmail.com

Music is Deadbeats by Rex Banner

In this week's microdose episode, we sit down to discuss the G.I.V.E. skill from DBT (Dialectical Behavior Therapy), which helps individuals build and maintain positive relationships. Whether you are navigating a conflict with your roommate, trying to make new friends, or wanting to build a better relationship with your parents, the G.I.V.E. skill can help increase the likelihood that others will view you positively after your interactions with them. The skill involves four key components:

- being Gentle

- acting Interested

- being Validating

- using an Easy Manner

Stay tuned for our next microdose episode on learning how to maintain your self-respect in relationships.

Want to share your story, give us feedback or offer up an episode idea? Reach out! We'd love to hear from you.

Insta: @collegeisfinepodcast
Tik Tok: @collegeisfinepodcast
Email: collegeisfinepodcast@gmail.com

Music is Deadbeats by Rex Banner

Saying goodbye to your parents is often the last thing most college students are thinking about when they tackle their “to do” list before moving in on campus. In an earlier episode, we sat down with college students who shared their experiences with relationship shifts at home. In this week’s episode, we sit down with not one, but two expert psychologists to explore the challenges and growth opportunities that arise for the parent-child relationship when young adults head off to college. They provide valuable insights for both parents and students on how to maintain strong, supportive relationships during this transitional phase. In this episode we will touch on:

• Communication challenges between college students and parents
• The importance of discussing expectations early
• Navigating the balance between autonomy and dependency
• Tips for students and parents to communicate better, using strategies like DEAR MAN
• How to build support networks for parents during the college transition

Resources:

Drs. Annalise Caron and Suzanne Allen’s group private practice in Westport, CT

https://cbtwestport.com/

The Parenting Pair Website:

https://www.theparentingpair.com/

Want to share your story, give us feedback or offer up an episode idea? Reach out! We'd love to hear from you.

Insta: @collegeisfinepodcast
Tik Tok: @collegeisfinepodcast
Email: collegeisfinepodcast@gmail.com

Music is Deadbeats by Rex Banner

In today’s microdose episode, we dive deep into one of the most powerful tools in Dialectical Behavior Therapy (DBT) – the DEAR MAN skill. We welcome Dr. Sameena Groves, a clinical psychologist and DBT expert, to explore how this assertiveness technique can help navigate tough conversations, set boundaries, and communicate effectively during your college years (and beyond).

Dr. Groves walks us through the steps of DEAR MAN, which is an acronym for:

• Describe: Lay out the facts without judgment.
• Express: Share how the situation impacts you emotionally.
• Assert: Ask for what you want or say no to something you don’t want.
• Reinforce: Explain why the other person might benefit from meeting your request.
• Mindful: Stay focused on the issue at hand, without being swayed by distractions or defensive responses.
• Appear Confident: Deliver your request with a calm, firm, and neutral tone, even if you're not feeling 100% confident.

Dr. Sameena Groves is a cognitive-behavioral therapist in private practice in New York City, Westchester and the Zoomsphere. She helps Type A adolescents, college students and adults develop new ways to strive for a great life while doing (slightly) less, practicing self-kindness, and questioning the code of hustle culture. She believes that good therapy consists of teamwork, trying things outside of your comfort zone, being kind to yourself, and enjoying the bumpy process of personal growth. She takes her cues from Acceptance and Commitment Therapy and Dialectical Behavior Therapy, two approaches favored by the team at College is Fine. Fun Fact: Dr. Groves and Dr. Olivo met during postdoctoral training at the NYU Child Study Center and built a private practice together over a decade ago!

Dr. Sameena Grove's private practice: https://www.cityandcountrycbt.com/

Want to share your story, give us feedback or offer up an episode idea? Reach out! We'd love to hear from you.

Insta: @collegeisfinepodcast
Tik Tok: @collegeisfinepodcast
Email: collegeisfinepodcast@gmail.com

Music is Deadbeats by Rex Banner