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/

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Insta: @collegeisfinepodcast
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Email: collegeisfinepodcast@gmail.com

Music is Deadbeats by Rex Banner

So much of childhood education is about learning academic skills to get into college and very little is on the personal and social skills required to thrive in college. In this week’s episode we sit down with Dr. Ifeanyi Onyejiji, founder of Onye Speaks. Dr. Onye shares about his work developing a motivational and culturally relevant curriculum aimed to help students learn the “soft skills” that are often missing in K-12 education. Dr. Onye’s holistic approach highlights the importance of the development of self-advocacy, career self-efficacy, and self-awareness skills in order to help students feel more confident and capable as they navigate college and young adulthood. Whether you are applying to college, or are already on a college campus, this episode is a must listen.

Dr. Onye’s website:

https://www.onyespeaks.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

College can be a tough transition for many reasons; you’re on your own for the first time, have to find a new circle of friends, and you have an enormous amount of freedom that comes with being an adult. One thing that often is not thought about enough, though, is how being at college can cause shifts in your relationships off campus. Balancing personal growth and navigating relationship changes at home can become a source of tension and stress. In this week’s episode, we sit down with three college students who explore the complex relationship changes that happen as students transition to college life. Our guests reflect on their own journeys through these transitions and share their insights on:

• Managing expectations with parents (e.g., frequency of communication)
• Setting personal boundaries
• Defining and adopting new values

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