Oct. 8, 2025
Welcome back to the When Not Yet Becomes Right Now podcast, the space where we dive deep into those pivotal moments of transformation and explore stories of resilience and healing. Host Jen Ginty, who created this podcast to share journeys and help people feel less alone in their struggles, is committed to uncovering the sparks that ignite real change.
This week, we had an incredibly insightful conversation with Helene Zupank and Beth Valdez, as we explored the powerful, yet accessible, therapeutic tool of mantras. Drawing on their personal experiences and expertise, Jen, Helene, and Beth showed us how simple phrases can rewire our brains and usher in positive change, emphasizing the impact documented in their book, Sticky Note Mantras.
From "Not Yet" to "Right Now": Rewiring the Brain
Jen Ginty’s podcast is dedicated to discussing the ups and downs, breakthroughs, and setbacks of life's journeys. This episode perfectly aligns with that mission, focusing on how intentional language can shift the narrative, especially for those navigating complex mental health challenges like OCD and ADHD.
The conversation opened by defining Obsessive Compulsive Disorder (OCD), explaining that it involves obsessions that conflict with one's core values, often resulting in compulsive, ritualistic behaviors (04:21). For individuals living with ADHD, a common struggle discussed is catastrophizing - a cognitive distortion that leads to heightened anxiety and subsequent inaction (07:56).
The guests emphasized that overcoming these ingrained patterns is possible thanks to neuroplasticity (11:29). Just as Jen speaks about the non-linear path of healing journeys, this episode highlighted that the brain is capable of changing its thought patterns through practice and repetition, making mantras a practical tool for building new neural pathways.
The Art of the Mantra: Healing with Humor and Compassion
A major theme of When Not Yet Becomes Right Now is embracing the journey of self-discovery and growth. Mantras offer a focused way to facilitate this process, helping individuals concentrate on positive thoughts and deliberate actions.
Here are some key insights from the conversation:
• Creating Personal Mantras: The guests stressed that the most effective mantras are personally created (27:25), fostering ownership among clients (24:30). Mantras should be tailored to individual needs (38:00) and can even be inspired by familiar, resonant sources, like movie quotes (34:41).
• Integrating into Daily Life: Integrating these positive phrases into daily routines is crucial (33:53). Mantras provide a focal point when anxiety hits, similar to how Jen discusses utilizing coping skills, like those learned in DBT, to manage symptoms.
• The Power of Perspective: The conversation highlighted the significance of humor as a powerful tool in mental health and self-care, easing the tension often accompanying mental struggles.
• Essential Self-Compassion: Crucially, self-compassion was identified as essential for personal growth and overcoming challenges (36:27). This focus on self-kindness is vital in any healing journey, whether navigating trauma (like Jen's C-PTSD journey) or managing daily mental health symptoms.
The discussion also touched on the positive impact of the book Sticky Note Mantras on both readers and clients (30:44), noting its success even when applied to male populations (32:59), demonstrating the universality of this therapeutic practice.
Jen Ginty has previously noted that sometimes the hardest part of the journey is realizing that the moment you've been waiting for has already arrived.
This episode provides the practical steps - the "right now" action -needed to start rewiring your reality.
Key Takeaways from the Episode:
• OCD involves obsessions that are contrary to one's values, leading to compulsive behaviors.
• Catastrophizing is a common cognitive distortion in ADHD, leading to anxiety and inaction.
• Neuroplasticity allows us to change our thought patterns through practice and repetition.
• Creating personal mantras can help individuals focus on positive thoughts and actions.
• Humor can be a powerful tool in mental health and self-care.
• Self-compassion is essential for personal growth and overcoming challenges.
• Engaging clients in developing their own mantras fosters ownership and effectiveness.
Episode Highlights:
• 04:21 Understanding OCD
• 07:56 ADHD and Catastrophizing
• 11:29 Neural Pathways and Mantras
• 24:30 Implementing Mantras in Therapy
• 27:25 Creating and Remembering Mantras
• 30:44 Impact of Mantras on Readers
• 32:59 Using Mantras in Male Populations
• 33:53 Integrating Mantras into Daily Life
• 34:41 The Power of Movie Quotes as Mantras
• 36:27 Self-Compassion and Its Importance
• 38:00 Tailoring Mantras to Individual Needs
Resources Mentioned:
Connect with Sticky Note Mantras:
Jen created this platform so that others don't feel alone in their struggles. If this episode resonates with you, remember to prioritize therapy and self-care, build community, and use the tools shared to embrace your own "right now" moment of change.
