We’ve all savored a meal. You can picture in your mind. Anticipating that good bite, getting the dopamine hit when it hits your stomach. But savoring life can be just as delicious.

But what is savoring exactly? To put it simply, it’s the practice of fully feeling, enjoying and extending the positive moments and memories in our lives.

You can savor the past (reminiscing), the future (anticipating) or the present (absorbing a good moment). Savoring is a cousin to its very (understandably) hyped cousin gratitude, which asks you to add the feeling of thankfulness to the experience.

The skill of savoring means you need to practice it before you’re a natural at it. But the good news? It’s short and simple. And yet, this little-skill-that-could:
*increases creativity,
*boosts happiness,
*fends off stress,
*and increases connection in relationships.

With that list, why wouldn’t you practice it?

Bonus! For those of us who’ve been told “you worry too much” (Sarah raises hand), savoring might be especially helpful. People prone to anxiety often feel anxious even when they feel good. In session we might hear this as, “Things are going too well. I’m waiting for the other shoe to drop.”

We talk to a recent college graduate Felicia Rosen who studied savoring for her senior thesis. She’s a big time research assistant at the Child Mind Institute in Manhattan now, but Skidmore College is where her love of psychology research began. Felicia shares what they found when they asked students with clinical levels of anxiety to build a savoring practice. (Spoiler, it helps.) She’ll also chat about how she used savoring to help create more balance and joy in her own college experience.

Stay tuned until the end and you’ll hear Sarah and Liz share practical ways to begin savoring the past, the present and the future. We’ll also create some savoring tools on social media so make sure to follow @collegeisfinepodcast on TikTok and Instagram if you’d like some help strengthening your savoring skills!

Resources:
https://positivepsychology.com/savoring/

For more about Felicia Rosen and Skidmore’s psychology research:
https://childmind.org/bio/felicia-rosen/
https://www.skidmore.edu/psychology/resources/index.php

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

A recent study showed that over 70% of college students are getting consistently less than 7 hours of sleep a night. That’s not a great number, especially when you consider that healthy sleep habits are linked to higher college GPAs. So if sleep is so important to doing well in college, why is it often at the bottom of the priority list?

Sleeping is underrated in college and is usually saved for the weekends after a long week of studying and a weekend of celebrating your academic efforts. To make matters worse, college students are often managing a lot of responsibilities, between school, friends, family, work, and sleep seems like the only thing they can sacrifice to get it all done. In this two part series, we talk to a college student who realized the consequences of poor sleep and got things back on track, and we talk to two sleep experts who provide all the sleep facts and tips to help make your sleep better.

In this week’s episode we sit down with Dr. Shelby Harris, a nationally renowned sleep expert who sets us straight on why we shouldn’t skimp on sleep. Make sure to follow her @sleepdocshelby for easy tips and helpful reminders.

Books:

https://www.amazon.com/Quiet-Your-Mind-Get-Sleep/dp/1572246278/ref=sr_1_1?crid=3T3M9YBJUEMWC&keywords=colleen+carney&qid=1675820535&s=books&sprefix=colleen+carney%2Cstripbooks%2C94&sr=1-1

Good Night Mind for Teens

https://www.amazon.com/Goodnight-Mind-Teens-Thoughts-Solutions/dp/1684034388/ref=sr_1_4?crid=35MC7ZNEHVK6Q&keywords=teens+sleep+book&qid=1675820648&s=books&sprefix=teens+sleep+book%2Cstripbooks%2C94&sr=1-4

Podcasts:

Sleep Unplugged with Dr. Chris Winter

https://podcasts.apple.com/podcast/id1631914841

Articles:

https://www.forbes.com/sites/melodywilding/2023/01/31/how-to-turn-your-brain-off-at-night-according-to-a-sleep-psychologist/?sh=52ee1aff3077

https://www.nytimes.com/2018/08/13/well/an-underappreciated-key-to-college-success-sleep.html

American Academy of Sleep Medicine:

https://aasm.org/college-students-getting-enough-sleep-is-vital-to-academic-success/

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

Now that you know the worry myths to look out for, the next step is to figure out whether your worry is actual or hypothetical. This is easier said than done. But knowing the difference is key. Why? Because knowing the difference leads you to the most effective way to manage it. We promise this will make sense once you listen. You will leave this episode with a worry decision tree to help you categorize what type of worry you are struggling with and then what action steps are most beneficial.

Resources:
Worry Fact Sheet
https://www.abct.org/wp-content/uploads/2021/03/Worry.pdf

Self-help/CBT Treatment Books on Worry:
https://www.amazon.com/Treating-Generalized-Anxiety-Disorder-Evidence-Based/dp/1593850395

https://www.amazon.com/Worry-Cure-Seven-Steps-Stopping/dp/1400097665/ref=asc_df_1400097665/?tag=hyprod-20&linkCode=df0&hvadid=312031138203&hvpos=&hvnetw=g&hvrand=3074624005797408493&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9003430&hvtargid=pla-433828146928&psc=1

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 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/

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

By the time you have gotten to college, you have probably been exposed to metaphors. Whether you are telling your friends "you are drowning in work" or you're sitting in an English 101 class, metaphors are literally everywhere. In this week's microdose episode, we discuss how metaphors can be important life shortcuts. We sit down and share some of our favorites and how they're powerful tools that can help us learn and grow.

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

Conflict on college campuses has changed—and not just because of roommates and group projects.

In this episode of College Is Fine, Everything’s Fine, we’re joined by Bob Bordone, conflict and negotiation expert, former Harvard Law School professor, and author of Conflict Resilience, for a timely conversation about how students can navigate disagreement when the stakes feel personal, political, and deeply tied to identity.

From classroom discussions and group chats to social media posts and friendships strained by global events, Bob helps us understand why conflict feels so overwhelming right now—and why avoidance has become the default coping strategy. He introduces the concept of conflict resilience, a skill that isn’t about “winning,” fixing, or resolving differences, but about staying present, authentic, and connected in the face of discomfort.

Together, we explore:

• Why conflict avoidance feels safer—but costs us more in the long run
• How polarization and social media amplify fear, reactivity, and disconnection
• The difference between aggression, assertion, and avoidance
• What “disagreeing better” actually looks like in dorm rooms, classrooms, and relationships
• How to raise hard topics without betraying your values—or yourself
• Why conflict resilience is a core leadership and life skill, not just a communication tactic

Bob also shares practical ways students can start building conflict resilience right now, including reframing conflict as a normal (and even connective) part of relationships and learning to sit with discomfort instead of immediately fleeing it.

If you’ve ever felt anxious about speaking up, setting boundaries, or engaging with someone who sees the world very differently than you do, this episode offers a grounded, hopeful path forward.

Links to Bob Bordone’s book Conflict Resilience and his work are below:

https://www.bobbordone.com/

https://www.bobbordone.com/books

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

What if confidence isn’t the key to peak performance?

In this episode of College Is Fine Podcast, Sarah and Liz sit down with sports psychologist Dr. Mitchell A. Greene to unpack one of the biggest myths in athletics: that you need to feel confident to perform well.

From college athletes to Olympians, Dr. Greene shares what’s actually happening inside the minds of high performers—and why the most driven, prepared athletes are often the ones struggling the most.

What We Cover:

Why high performers feel the most pressure
Performance anxiety isn’t a sign of weakness—it often shows up because athletes care deeply and have put in the work.

The truth about “mind chatter”
Dr. Greene introduces his concept of mind chatter—the doubts, second-guessing, and mental noise that show up in high-stakes moments.

Confidence myth
Many athletes are taught they need confidence to succeed—but chasing confidence can actually make things worse.

Outcome goals vs. action goals

• Why shifting your focus from outcome goals to action goals can actually improve your performance

📚 Resources & Links

• Learn more about his work at Greene Psych (sports psychology & performance coaching) https://greenepsych.com/our-team/mitchell-greene-ph-d/
• Dr. Mitchell A. Greene's Book

https://www.amazon.com/Courage-over-Confidence-Managing-Chatter/dp/B0BYC2NQVT/ref=sr_1_1?adgrpid=185685790705&dib=eyJ2IjoiMSJ9.SG07gzxNmvxFoo6K9q9gH60Xo1kKs8xcPeNEOMNwJgVmAG4grN97nlAk4Li4gwS5oIArR6q8ma-PlG4kSeOb86vdpMHCMzgyK8MrZkmCn_mFlrxX90XFRoX25t-YtHCrvv0bdebYwWkiLLVKX2OUNTlxUFJsQVcp49BaWnpkS6bpzkMod1rngsLa9llDXJgh8sB3Co2TQyFncbfXxwm2CbuPRquwkvg2eECe-d7T7XE.emcDsyvEh66B6kPsLdFMYtj0URTd68-aX4y6dpTeXbk&dib_tag=se&hvadid=779570049283&hvdev=c&hvexpln=0&hvlocphy=9001853&hvnetw=g&hvocijid=4570656352206099733--&hvqmt=e&hvrand=4570656352206099733&hvtargid=kwd-1849565868624&hydadcr=20366_13322219_2282818&keywords=courage+over+confidence&mcid=17ea770aa9053e41bf4d618457019844&qid=1773859643&sr=8-1

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