Atomic Habits vs. New Year’s Resolutions breaks down why resolutions fail—and habits stick—through the lens of behavioral science. Ivona Bhadha guides first responder families through the habit loop and James Clear’s 4 Laws of Behavior Change: make it obvious, make it attractive, make it easy, and make it satisfying. You’ll learn why lasting change depends on social support and immediate rewards—and why every behavior actually makes sense for the person performing it. Practical, relatable, and eye-opening, this episode shows how to build habits that work with real life, not against it.

In this episode, I sit down with Dr. Gus Castellanos, retired neurologist, sleep specialist, and UMass-certified MBSR teacher, to explore his remarkable journey from medical practice, through addiction and recovery, to becoming one of South Florida’s most respected mindfulness instructors.

We discuss:

• how mindfulness builds resilience, supports recovery, and reduces stress
• his personal experience overcoming addiction through 12-step work and mindfulness practice
• how mindful awareness helps first responders and caregivers hold the delicate balance between responsibility for others and responsibility for themselves.
• practical strategies for nervous system regulation
• a simple transition practice to use at the end of the day before returning home

This episode highlights how mindfulness can create meaningful change within individuals and systems, from healthcare to first responders to our own daily lives.

A deeply human, grounded, and inspiring conversation.

Helpful resources:

More information on Gus, mindfulness recordings at: https://innerinmate.com/

“ Mindful Leader “- light guided mindfulness meditation to practice in the group 24/7: https://www.mindfulleader.org/meditate-together

In this episode, we sit down with Michael Herbert, author of The Recovery Roadmap: A Guide to Freedom and Adventure, to explore what it means to build a life in recovery that is honest, meaningful, and resilient. Michael brings over 35 years of experience as a recovery strategist, counselor, and interventionist — and he’s walked his own path through addiction, healing, and growth.

You’ll hear:

• The concept of “finding something appealing in abstinence and recovery” — asking the vital question: “Now that I’m abstinent, what energizes me? What makes my heart sing?”

• How to balance external guidance with inner knowing to create a recovery that truly fits you

• Why building self-trust is essential — learning to trust that you are okay and will be okay

• How to trust the recovery process, especially for those used to control (first responders, high-stress professionals)

• A reframed view of humility — not as weakness, but as strength: the strength to learn from everyone

• The power of “Just for Today” — focusing on the present, reflecting on what you gain by staying clean today and what you lose by going back

• Michael’s reflection on the idea of “Pay Day” — how recovery gradually increases your “pay” in physical, mental, emotional, relational, and spiritual health

Whether you’re in recovery, supporting someone who is, or working in the field of addiction and healing, this conversation offers grounded hope, practical wisdom, and fresh perspective.

• 🌐 Michael Herbert’s Website: coachmichaelherbert.com

• 📘 Book: The Recovery Roadmap: A Guide to Freedom and Adventure — available through major booksellers and on Google Books

• 🧭 Free Recovery Guide Companion: coachmichaelherbert.com/recovery-guide

Welcome back to The First Responder Families Podcast - Hosted by Ivona Bhahda. She is the Director of Family Services for FHE Health.

This podcast focuses on the health and wellness of families who support the brave men and women who serve our communities and our country. FHE Health is a Nationally Recognized healthcare institution that delivers quality, medically integrated personalized treatment for those suffering from Behavioral Health Disorders. We are located in Deerfield Beach, Florida.

We are proud to ethically serve the South Florida community as well as the nation with our healthcare services. We specialize in addictive disorders and other behavioral health diagnoses such as mood disorders, depression, anxiety, and traumatic disorders.

https://fherehab.com/services/first-responders/

Struggling? FHE Health is here to help. Please call: 833.685.7536

We’re diving into the world of mentorship—not just for our brave first responders, but for their families too.

In this episode, Ivona and Eric Bricker, LMHC explore the deep connection between grief and burnout, especially among first responders. They discuss how unacknowledged losses and emotional strain contribute to compassion fatigue, while highlighting the challenges of grieving in a culture that often avoids death. The conversation touches on disenfranchised grief, transitional trauma, and the evolving understanding of grief beyond traditional models. Eric shares practical strategies for processing trauma and maintaining connections with deceased loved ones, offering listeners tools for healing, resilience, and emotional growth.

A conversation on healing, resilience, and honoring grief in first responder families.”

Eric Bricker is a licensed psychotherapist and a host of “The Good Counsel Podcast”.

https://ericbrickerlmhc.com/

Thank you for listening. Please give us a 5-Star Rating and Review on Apple Podcasts and share this show with family and friends.

Until next time - Ivona

Welcome back to The First Responder Families Podcast - Hosted by Ivona Bhahda. She is the Director of Family Services for FHE Health.

This podcast focuses on the health and wellness of families who support the brave men and women who serve our communities and our country. FHE Health is a Nationally Recognized healthcare institution that delivers quality, medically integrated personalized treatment for those suffering from Behavioral Health Disorders. We are located in Deerfield Beach, Florida.

We are proud to ethically serve the South Florida community as well as the nation with our healthcare services. We specialize in addictive disorders and other behavioral health diagnoses such as mood disorders, depression, anxiety, and traumatic disorders.

https://fherehab.com/services/first-responders/

Struggling? FHE Health is here to help. Please call: 833.685.7536

We’re diving into the world of mentorship—not just for our brave first responders, but for their families too.

In this inspiring episode, retired firefighter and police officer Neil Schoepp joins Ivona to explore life after public service. Neil shares his journey of becoming a coach and someone who needed to change his mindset, thinking, and identity and build a new life after retirement.

From boundary-setting and emotional regulation to simplifying tasks and combating negative thoughts, Neil introduces powerful mindset tools like Shishikenko for awareness and emphasizes micro-actions as a path to personal growth. Together, they unpack the emotional landscape of first responders, the pressures of always saying "yes," and how to reframe success, leadership, and inner freedom.

This episode is a must-listen for both active and retired first responders, offering powerful inspiration to rethink self-care—and a reminder that lasting change begins with small, consistent actions

Such a good and informative interview!

Until next time, Take Care!

Ivona ~

Welcome back to The First Responder Families Podcast - Hosted by Ivona Bhahda. She is the Director of Family Services for FHE Health.

This podcast focuses on the health and wellness of families who support the brave men and women who serve our communities and our country. FHE Health is a Nationally Recognized healthcare institution that delivers quality, medically integrated personalized treatment for those suffering from Behavioral Health Disorders. We are located in Deerfield Beach, Florida.

We are proud to ethically serve the South Florida community as well as the nation with our healthcare services. We specialize in addictive disorders and other behavioral health diagnoses such as mood disorders, depression, anxiety, and traumatic disorders.

https://fherehab.com/services/first-responders/

Struggling? FHE Health is here to help. Please call: 833.685.7536

We’re diving into the world of mentorship—not just for our brave first responders, but for their families too.

Today’s guest is Chrissy Walser, wife of a fireman for 29 years and the Family Support Coordinator for SC FAST—the South Carolina Firefighters Assistance and Support Team. She’ now walks alongside other spouses as a peer mentor and advocate, helping change the culture of silence around stress, grief, and family challenges in the fire service.

We explored:

The Fire Life & Family Culture

What Mentorship Looks Like

The hard conversations

Grief, Bereavement & Holding Space

Sustaining Own Identity as a Spouse

Such a good and informative interview!

Until next time, Take Care!

Ivona ~

Welcome back to The First Responder Families Podcast - Hosted by Ivona Bhahda. She is the Director of Family Services for FHE Health.

This podcast focuses on the health and wellness of families who support the brave men and women who serve our communities and our country. FHE Health is a Nationally Recognized healthcare institution that delivers quality, medically integrated personalized treatment for those suffering from Behavioral Health Disorders. We are located in Deerfield Beach, Florida.

We are proud to ethically serve the South Florida community as well as the nation with our healthcare services. We specialize in addictive disorders and other behavioral health diagnoses such as mood disorders, depression, anxiety, and traumatic disorders.

https://fherehab.com/services/first-responders/

Struggling? FHE Health is here to help. Please call: 833.685.7536

In this episode Ivona speaks with Shatterproof Alumni Jim H.

Key points in this episode

In this powerful and deeply human conversation, a former firefighter shares his courageous journey through the aftermath of trauma, alcoholism, and PTSD—illuminating the path of post-traumatic growth.

He speaks candidly about the toll of years on the front lines and the personal cost of never slowing down, until life forced a reckoning. Through recovery, therapy, and spiritual reflection, he discovered inner strength he never knew he had, reshaped his relationships with honesty and vulnerability, and found renewed purpose in helping others.

Listeners will hear how emotional awareness, self-compassion, and a commitment to “doing the next right thing” became the cornerstones of a life rebuilt—stronger, more grounded, and deeply connected. This is a story not just of survival, but of transformation, reminding us all that healing is possible, and growth can rise from even the deepest pain.

Such a good and informative interview!

Until next time, Take Care!

Ivona ~