Episode Summary:
In this episode of Mental Notes with Matt, I sit down with licensed professional counselor Andrea Evgeniou to talk about the emotional masks we wear and why taking them off isn’t always as simple as it sounds.

We explore how past experiences and trauma can shape the way we present ourselves to the world, often leading us to hide our authentic selves in the name of safety, acceptance, or control. Andrea shares insights from her trauma-informed practice, including the role of safety in unmasking, the connection between ADHD and masking, and why self-compassion might be the most underused tool in healing.

From small, low-risk moments of authenticity to deeper values work, Andrea offers practical ways to loosen the straps of the masks we’ve been carrying for years. Whether you’ve felt the weight of performance in your personal life, at work, or even in friendships, this conversation is a reminder that you don’t have to rip the mask away all at once, you can start by simply letting more of yourself show.

What We Cover:

• What “wearing a mask” really means in daily life

• How masks can be both protective and limiting

• The role of safety in showing up authentically

• Why masking is so common for people with ADHD

• Small, practical steps for living more in alignment with your values

• How self-compassion can change the unmasking process

Guest Bio:
Andrea Evgeniou is a licensed professional counselor specializing in trauma-informed care, somatic healing, and helping clients reconnect with their authentic selves. With over 16 years in the mental health field, Andrea uses approaches like EMDR, DBT, and Acceptance and Commitment Therapy to support clients in creating meaningful, sustainable change.

Connect with Andrea:
Instagram: @andrea_evgeniou

If this episode resonated with you, share it with someone who needs a reminder that it’s okay to speak honestly, even if it makes people uncomfortable.

For more episodes, visit mentalnoteswithmatt.com or follow @mentalnoteswithmatt on Instagram.

SHOW NOTES

In this candid and insightful episode of Mental Notes with Matt, I sit down with meditation teacher, author, and podcast host David Gandelman to explore how we can reclaim our energy, reconnect with ourselves, and stay grounded in a chaotic world.

From his early training in the Himalayas to his work with thousands of students around the world, David shares a blend of ancient wisdom, modern insight, and personal truth. We talk about the discomfort of stillness, the epidemic of distraction, and why sitting with our pain might be the most healing thing we can do.

The episode ends with a short 2-minute guided meditation, led by David, to help you center yourself wherever you are.

Whether you're brand new to meditation or looking to deepen your practice, this one’s for you.

In this episode, we explore:

• What meditation really is, and why people give up on it

• Why discomfort is essential for growth

• How wealth and constant comfort can create deeper suffering

• The role of creativity and insight in mindfulness

• What it means to “make friends with your anxiety”

• Reframing addiction as avoidance of pain

• Meditation as a form of emotional maintenance

• Why true change only happens through, not around, discomfort

  
  

Favorite Quotes:

“Sitting still through discomfort is really the core practice.”

“Our enlightenment is in our ability to accept our imperfections, not to make them perfect.”

“The pain will never go away if you don’t sit with it -it just compounds.”

Guest Info:

David Gandelman

• Founder of https://www.meditationschool.us/

• Host of The Grounded Sleep Podcast and Energy Matters

• Instagram: @davidgandelman

Skip to 34:09 for a short, calming 2-minute meditation led by David.

If this episode resonated with you, share it with someone who needs a reminder that it’s okay to speak honestly, even if it makes people uncomfortable.

For more episodes, visit mentalnoteswithmatt.com or follow @mentalnoteswithmatt on Instagram.

SHOW NOTES
In this episode of Mental Notes with Matt, I sit down with award-winning playwright and screenwriter Samuel Brett Williams to talk about what it really means to tell the truth on stage, in life, and with yourself.

Brett’s work doesn’t shy away from the uncomfortable. He writes the kind of stories that spark walkouts, raise eyebrows, and, more importantly, invite reflection. We talk about his journey from Arkansas to New York and back again, the inner battles of imposter syndrome, the fear of not being good enough, and the emotional courage it takes to put something honest into the world.

Whether you’re an artist, a creative, or just someone trying to live a little more truthfully, this conversation is a powerful reminder that telling the truth might be the most radical thing we can do, and the most freeing.

In this episode, we explore:

• Why Brett believes every great story starts with discomfort

• How fear, grief, and personal loss shaped his creative path

• The tension between artistic integrity and audience approval

• Lessons from theater that apply to real life

• The quiet power of building something authentic, one brick at a time

Guest Bio:

Samuel Brett Williams is an award-winning playwright and screenwriter. His work has been developed and produced at theaters across the country, including Cherry Lane Theatre, New York Theatre Workshop, and the Edinburgh Fringe Festival. He is also a professor of writing and the founder of Southern Theater Company in Hot Springs, Arkansas.

Connect with Brett:

Follow Brett's Theater Company: https://www.instagram.com/southern_theatre_company/

If this episode resonated with you, share it with someone who needs a reminder that it’s okay to speak honestly, even if it makes people uncomfortable.

For more episodes, visit mentalnoteswithmatt.com or follow @mentalnoteswithmatt on Instagram.

Show Notes

In this episode of Mental Notes, host Matt engages in a heartfelt conversation with Jamie Hannigan about the importance of living authentically and embracing one's truth. They discuss the challenges of navigating relationships, the impact of ADHD, and the journey of self-discovery through parenting. Jamie shares her experiences of heartbreak and resilience, emphasizing the value of surrounding oneself with diverse perspectives. The conversation highlights the significance of authenticity in both personal and professional realms, encouraging listeners to honor their truth and advocate for themselves and others.

In this episode, we discuss:

• • The importance of staying true to oneself.
  • Surrounding oneself with diverse perspectives enriches life.
  • Heartbreak can be a profound teacher in relationships.
  • ADHD can manifest differently in individuals, often misunderstood.
  • Parenting can lead to significant self-discovery and growth.
  • Authenticity attracts genuine connections and relationships.
  • The courage to speak one's truth is a powerful act.
  • Using one's platform for advocacy is essential.
  • Living authentically can be both freeing and challenging.
  • Healing begins when one aligns with their true self.

• Follow her creations:

  Instagram: @stagestarsnj

  FaceBook: https://www.facebook.com/stagestarsproductions/

  Let’s Connect:

  🌐 Website: ⁠mentalnoteswithmatt.com⁠

  📧 Email: ⁠mentalnoteswithmatt@gmail.com⁠

  📸 Instagram: @mental_notes_with_matt

  🎵 TikTok: @mental.notes.with.matt

  If you enjoyed this episode, please consider subscribing, leaving a review, and sharing it with someone who might need to hear it today.

Show Notes

In this episode of Mental Notes with Matt, I’m joined by longtime friend and creative force Ray McAnally. Ray is an actor, writer, traveler, and one of the most present people I know. We explore how getting outside of our daily rhythms, especially through travel, can create powerful shifts in our perspective and deepen our empathy.

Ray shares stories from his travels, reflecting on how being immersed in different cultures, histories, and landscapes has helped him reconnect to himself and others. We talk about the healing power of nature, the vulnerability of being seen outside your comfort zone, and the beauty of living with curiosity instead of control.

This conversation is a gentle invitation to look up, look around, and maybe even plan your own reset.

In this episode, we discuss:

• How travel can awaken empathy and disrupt personal narratives

• The difference between escape and expansion

• Why slowing down helps us hear ourselves more clearly

• Reconnecting to childlike awe through movement and nature

• Storytelling as a bridge between personal experience and shared humanity

Ray McAnally is an actor, producer, writer, and storyteller whose work spans television, film, and theater. A deep thinker with an infectious sense of humor, Ray brings heart and curiosity into everything he does. His current project, Raymond’s Where, explores history, place, and people through the lens of storytelling.

Follow his adventures and creations:

Website: raymcanally.com

Instagram: @raymondswhere

YouTube: www.youtube.com/user/dailyfiberfilms

IMDB: https://www.imdb.com/name/nm2197708/?ref_=nv_sr_srsg_0

Let’s Connect:

🌐 Website: ⁠mentalnoteswithmatt.com⁠

📧 Email: ⁠mentalnoteswithmatt@gmail.com⁠

📸 Instagram: @mental_notes_with_matt

🎵 TikTok: @mental.notes.with.matt

If you enjoyed this episode, please consider subscribing, leaving a review, and sharing it with someone who might need to hear it today.

Show Notes

Episode Summary:

In this episode of Mental Notes with Matt, I sit down with my friend Christina Ross, a gifted writer and someone who doesn’t shy away from truth, no matter how uncomfortable it might be. We dive deep into what happens when the healing work you’ve been doing starts to unravel, and what it really takes to choose life again after a major fall.

This conversation is raw, emotional, and deeply human. Christina speaks openly about depression, anxiety, grief, and the seductive pull of old coping mechanisms. But more importantly, we explore how love, for your partner, your animals, your friends, and the world, can become the thread that pulls you back.

This episode is a reminder that doing the work isn’t about arriving, it’s about staying present, even when it’s hard.

In this episode, we discuss:

• What it feels like when the healing stops working

• The quiet strength of showing up to therapy when you want to quit

• Letting go of shame and embracing radical vulnerability

• How writing and nature can anchor us through the storm

• Giving ourselves grace in the midst of setbacks

  
  

About the Guest:

Christina Ross is a writer and creative who believes in the power of vulnerability and honesty to foster connection and healing. From battling anxiety and agoraphobia to navigating grief and rediscovering herself, Christina shares her journey through deeply personal writing that resonates with anyone who’s ever struggled to stay afloat.

Her work is a reminder that choosing life isn’t a one-time decision, it’s a practice.

Want to connect with Christina or explore working with her? Visit her freelance profile: RossWorks Creative Development on Guru

Let’s Connect:

🌐 Website: mentalnoteswithmatt.com
📧 Email: mentalnoteswithmatt@gmail.com
📸 Instagram: @mental_notes_with_matt
🎵 TikTok: @mental.notes.with.matt

If you enjoyed this episode, please consider subscribing, leaving a review, and sharing it with someone who might need to hear it today.

In this short solo reflection, I talk about what it’s been like reaching out to people from my past as I build this podcast, how memory, fear, and inspiration all collide when you decide to put yourself out there. Some people say yes. Some don’t respond. But either way, I’m learning how to keep going, and how to honor the spark when it shows up.

“What is personal, what does matter, is the fact that I’m finally honoring this urge I’ve had for years… to create something honest, to reach out, to speak up, even when I’m scared.”

Episode Summary:

In this episode of Mental Notes with Matt, I reconnect with my former Mason Gross School of the Arts acting teacher and longtime inspiration, Kevin Kittle. What begins as a conversation about performance quickly becomes something deeper - a reflection on voice, identity, courage, and the challenge of showing up fully in today’s world.

We unpack the idea of having a strong point of view, not just in art, but in life, and how the fear of saying the “wrong thing” can sometimes keep us from saying anything at all. Kevin brings decades of wisdom as a director, educator, and founder of The One One Project, sharing how he's adapted the Meisner technique to help artists reclaim their voices in a culture that often demands conformity.

This is a grounded, thought-provoking episode about truth, nuance, and the quiet bravery of being yourself.

In this episode, we discuss:

• ​What it really means to have a strong point of view
• ​How fear of being “inappropriate” can suppress authenticity
• ​The cultural shift in how young people express themselves
• ​Kevin’s new acting exercise and how it helps unlock honesty
• ​Reclaiming your emotional core and value system as a foundation for expression

About the Guest:

Kevin Kittle is a director, educator, and the founder of The One One Project in NYC. With decades of experience teaching and directing, including collaborations with legends like Arthur Miller and Sam Shepard, Kevin is known for pushing artists to dig deep, speak honestly, and embrace the full truth of their experience, onstage and off.

Follow his work on Instagram: @theone1project

Check out his podcast: It’s Not NOT A Meisner Podcast (@meisnerpodcast)

Let’s Connect:

Email: mentalnoteswithmatt@gmail.com

Instagram: @mental_notes_with_matt

TikTok: @mental.notes.with

If you enjoyed this episode, don’t forget to subscribe, leave a review, and share it with someone who’s on their own journey of finding their voice.