Sleep: it’s the ultimate college luxury, the missing ingredient in most all-nighters, and—according to our guest—one of the biggest players in your mental health. In this episode, we catch some wisdom (and maybe a few zzz’s) with clinical psychologist Dr. Colleen Ehrnstrom, who unpacks why college students are chronically tired, what circadian rhythms actually do, and how to tell the difference between being fatigued and being sleepy (yes, they’re different!).

We talk about everything from late-night scrolling to the myth of “catching up” on sleep, and Colleen helps us rethink what “good sleep hygiene” really means—spoiler: it’s not a one-size-fits-all checklist. She also sheds light on how substances like CBD and marijuana can mess with your REM cycles, and why flexibility (not perfection) might just be the secret to better sleep.

Whether you’re a night owl, an over-caffeinated early riser, or somewhere in between, this episode is your wake-up call to take sleep seriously—and maybe, finally, make peace with your pillow.

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

From TikTok videos of organizing and cleaning content to everyday “I’m so OCD” comments, the term gets tossed around a lot, but what does OCD actually mean? In this episode, we sit down with Dr. John Guerry, a licensed clinical psychologist, who helps us break down the difference between personal quirks, perfectionism, and a true Obsessive Compulsive Disorder (OCD) diagnosis. He explains how intrusive thoughts and compulsions create distressing cycles, why people with OCD often suffer in silence, and how symptoms can be hidden behind “high-functioning” appearances.

In this episode we explore:

• Why intrusive thoughts are common for everyone—but stick differently for people with OCD
• How compulsions bring short-term relief but reinforce the disorder over time
• The difference between OCD and OCPD (Obsessive-Compulsive Personality Disorder)
• Lesser-known themes beyond contamination, like morality (“scrupulosity”), harm, or “just right” OCD
• Why the college years can trigger worsening symptoms
• The role of family, peers, and environment in either accommodating or unintentionally feeding OCD
• Dr. Guerry also highlights why OCD tends to latch onto the things people value most—family, relationships, morality—and why people with OCD often have such “big hearts.”

Resources Mentioned:

• International OCD Foundation – trusted information, screeners, and a directory for finding evidence-based OCD therapists.

https://iocdf.org

About Our Guest:

Dr. John Guerry is a clinical psychologist specializing in anxiety and OCD. He practices at Harbor, a group practice in the Philadelphia area, dedicated to treating anxiety disorders, OCD, and related conditions.

https://www.harborpa.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 this episode we explore the therapeutic power of humor with comedian Amber Autry and therapist Melanie Reese. From using laughter to cope with stress and grief, to understanding how comedy can complement traditional therapy, this conversation highlights how joy and mental health intersect in unexpected ways.

Amber and Melanie share the origin of their podcast I’m Fine, It's Fine and how comedians often process deep emotions through humor. Melanie brings insight into how laughter impacts the nervous system, lowers stress hormones, and serves as a “reset button” for the brain. Together, they illustrate how humor can be both a coping strategy and a tool for connection.

Key Takeaways:

• Humor can be both a therapeutic tool and a form of comic relief that helps process difficult emotions.
• Comedy and laughter positively impact the nervous system, lowering stress and promoting connection.
• Therapy doesn’t have to be traditional; activities like storytelling, creative expression, or laughing with others can provide meaningful healing.
• Life’s hardest moments and funniest moments often coexist, and embracing both can be therapeutic.

Resources & Links:

• Amber Autry & Melanie Reese: I’m Fine Podcast

https://podcasts.apple.com/us/podcast/im-fine-its-fine/id1664241532

• Melanie Reese, Trauma Therapy of Nashville

https://integrativetherapynashville.com/

• Amber Autry (comedian)

https://www.amberautrycomedy.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

Everyone procrastinates—especially in college—but what’s really going on when you keep pushing things off? In this episode, Dr. Shannon Bennett (Weill Cornell Medicine) joins us to unpack why procrastination is so common, how it connects to emotions like anxiety, self-doubt, and perfectionism, and what you can do to get unstuck.

We cover:

• Why procrastination isn’t about laziness
• The emotional roots of putting things off (fear of failure, perfectionism, boredom, self-doubt)
• Why college is a perfect storm for procrastination (so much freedom, so many distractions)
• Simple but powerful strategies to get moving (breaking tasks into small steps, writing messy drafts, starting with “just one mark on the page”)
• How reflecting on your “why” can help you stay motivated when the work feels overwhelming

This conversation is all about normalizing procrastination (you’re not alone!) while also giving you tools to shift your mindset and habits.

Takeaways for Students

• Procrastination is usually about avoiding uncomfortable feelings—not laziness.
• Start small: sometimes just one sentence, one bullet point, or one messy draft is enough to get rolling.
• Connect your tasks to your values—remembering your “why” can turn busywork into meaningful steps toward your bigger goals.
• Pride and relief come after the work—cramming might get the grade, but it won’t give you that same long-term payoff.

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

College isn’t all highlight reels and coffee-fueled study sessions—it’s also about handling the hard stuff. From failing a test to making a social misstep, these moments can trigger strong emotional reactions and leave students feeling overwhelmed. In this episode, we break down how stress shows up in the body and mind, and how students can respond wisely instead of getting stuck. We review practical skills like P.O.I.S.E. and T.I.P.P., and break down how to cultivate more willingness when we get stuck through techniques such as the half-smile and willing hands. Lastly, we chat about the importance of knowing when and where to get help on campus.

What You’ll Learn in This Episode:

• How our natural stress responses (fight, flight, freeze) can backfire
• The difference between willfulness (resisting reality) and willingness (accepting reality)
• Practical skills from DBT (Dialectical Behavior Therapy) to help you cope, including:
  • Willing Hands & Half-Smile – simple body-based shifts to open yourself up to acceptance
  • POISE – Pause, Observe, Inhale/Exhale, Stretch out your options, Engage in effective action
  • TIPP skills – quick ways to reset your body when emotions feel overwhelming:
    • Temperature
    • Intense exercise
    • Paced breathing
    • Progressive muscle relaxation

For more resources on mental fitness skills, as well as the other R.E.A.C.H. skills, head to our website:

https://www.collegeisfinepodcast.com/tipsheets

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

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

The people you build connections with in college can be the difference between just surviving college and truly thriving. The episode delves into the importance of having a balanced friendship matrix, recognizing different roles friends can play, and the necessity of seeking out both emotional and practical support. Additionally, we discuss the often-overlooked value of building relationships with professors and mentors. Listeners will gain tips on attending office hours and the benefits of professional relationships in their academic journey. The episode wraps up with actionable advice on managing social and academic pressures effectively.

What You’ll Learn:

• How to evaluate your friend groups using the “Friendship Matrix”
• The importance of editing and curating your social circle for happiness
• Why building relationships with professors and mentors is crucial
• Tips for navigating office hours, academic help, and professional connections
• Real stories from college students to illustrate what works and what doesn’t

For more resources on mental fitness skills, as well as the other R.E.A.C.H. skills, head to our website:

https://www.collegeisfinepodcast.com/tipsheets

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

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

College life often feels like a tug-of-war between what we want to do and what we actually do. In this episode, we learn about the “Act with Purpose” skill. We discuss how to identify your internal GPS, navigating where your values and goals intersect, and learning how to tell if you are on-track or veering off-ramp. Real-life student examples bring procrastination struggles into focus, while Sarah and Liz provide practical tools—like acting as if and gradual exposure—to help students move from avoidance to purposeful action.

You'll learn:

• How to identify and act on your core values.
• How to recognize the difference between productive self-care and procrastination.
• Practical strategies to overcome procrastination and build motivation.
• How small, purposeful actions can improve confidence, social skills, and emotional regulation.
• Awareness tools for aligning your daily behaviors with long-term goals.

For more resources on mental fitness skills, as well as the other R.E.A.C.H. skills, head to our website:

https://www.collegeisfinepodcast.com/tipsheets

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 episode of the R.E.A.C.H. Toolkit series, we dive into the tricky triangle of college life—sleep, study, and socialize. Can you really balance all three? (Spoiler: yes, but it takes strategy!) We talk about building emotional resilience, setting healthy habits, and learning how to be flexible with your thoughts. From late-night study sessions to the pull of TikTok, we explore what it takes to keep your mind sharp and your mental health strong.

What you’ll learn:

• Why “catching up” on sleep doesn’t really work
• How to balance studying and social life without burning out
• Tips for staying consistent with fitness and self-care routines
• Why thoughts are not facts (and how this mindset can change everything)
• Small daily habits that boost mental fitness

Now you're an expert on "E," elevating your mental fitness. For more resources on mental fitness skills, as well as the other R.E.A.C.H. skills, head to our website:

https://www.collegeisfinepodcast.com/tipsheets

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