100% Guilt-Free Self-Care

Happy Thanksgiving! Today's show is about one of my favorite books, The Thank-You Project: Cultivating Happiness One Letter of Gratitude at a Time by Nancy Davis Ko.

Here are 3 new gratitude facts that I learned reading Nancy's book:

1. Writing your gratitude calms your parasympathetic nervous system
2. There are physical benefits of writing gratitude, such as better sleep, more energy and reduced asthma symptoms
3. When you share your gratitude, especially those in the medical field, it can reduce burnout.

Nancy Davis Kho was approaching a milestone birthday and decided to commemorate it by writing one thank-you letter each week of that year to one of the formative people she'd encountered along the way, to acknowledge and thank them for the role they had played in her life.

While her recipients always seemed genuinely pleased to read the letters, what Nancy never expected was how profoundly she herself was affected by the process of writing them. During what turned out to be a challenging year, Nancy returned to the copies she made of those thank-you letters for peace, for reassurance, for a deep sense of gratitude for all the good things that buoyed her.

The Thank-You Project gives readers practical advice on how to organize their own gratitude letter project, and uses Nancy's own experiences as an entertaining, funny springboard to suggest the kinds of people in their lives who might deserve a thank-you letter.

Show notes: http://tamihackbarth.com/episode33/

Kara Haug is a Sexual Health Educator and Counselor. She is the creator of Grace Unbound, her own sexual health business that takes her into school classrooms, family homes, retreat centers, churches, and large event gatherings where she leads workshops and speaks. Grace Unbound looks to erase shame and guilt from sexual health education and instead help others come to know themselves and provide them with a deeper understanding on how our experiences, culture, religiosity, family system, and relationships shape us and plays a role in our sexuality.

Kara believes that when we go deeper in our education then grace is boundless and we start to heal and create better relationships.

Kara Haug has a BA in Psychology from Hope College in Holland, MI, a Masters in Theological Studies from Pacific Lutheran Theological Seminary in Berkeley, CA, and a Post-Grad Certificate in Sexual Health Education and Counseling from the University of Michigan, in Ann Arbor, MI.

Kara is currently in supervision to become AASECT (American Association of Sexual Educators, Counselors and Therapists) certified. Kara has experiencing teaching sexual health to ages 10-92. Teaching Sexual Health is Kara's passion and she loves seeing people from her workshops or personal teaching sessions open up and become excited themselves in their new learnings and understandings. Kara believes that once everyone understands themselves sexually a bit more, then our world will function better together.

Show notes: http://tamihackbarth.com/episode32/

Wanda Abney is a radio host, coach, motivational speaker, author and training consultant.

Wanda is founder and CEO of SpeakHer Consulting, a public speaking coaching firm for women business owners.

She is the host of Full Circle, a weekly radio show and podcast dedicated to empowering women through conversation, providing valuable information to help listeners achieve the desired vision for their lives.

Wanda has a heart for healing and desires to see women healed and happy. She frequently speaks to women's groups and organizations sharing her personal story of triumph over life's difficult circumstances.

Show notes: http://tamihackbarth.com/episode31/

About Stasia Savasuk:

Savasuk is a Vermont-based personal stylist, teacher, and body-positivity advocate who ushers women from feelings of insignificance, body shame and a perpetual state of why-bother, into radically embracing who they are, what they want, and how they show up in the world.

She is the founder and creator of Stasia's Style School, an online empowerment program that has helped hundreds of women reconnect with their soul-fire and live a life of courage, confidence, and congruency. Stasia believes that true style cannot be dictated by role, income, size, age or gender, but instead must be a reflection of who you are on the inside. She believes that style – how you show up in the world – matters.

She should know. It's changed her life, and it's changed the life of her 12-year-old daughter. In fact, it was her daughter that taught her about Inside-Out Congruency, a concept that has since changed the lives of thousands of women. Stasia loves traveling, hiking, camping, and exploring… usually in a dress, lipstick and big earrings.

Show notes: http://tamihackbarth.com/episode30/

About Kachet:

Whether it's advising as a marketing maven, creating content to inspire you to live a stylish life, or promoting fellowship and collaboration as the leader of The Blog Bloc, Kachet Jackson-Henderson delivers real stories in vivid, interesting ways—sure to catch both your eye, your heart and maybe even a laugh.

Kachet navigates those worlds easily with 10 years of experience in the industry. She has been recognized by Better Homes & Gardens, The New York Times, Sacramento News & Review and is regularly spotted on Sacramento-area news stations. Kachet was named a 40 Under 40 by the Sacramento Business Journal in 2018,

I am so excited to have this long awaited conversation with Kachet about saying No when you need to and yes when you want to.

Show notes: http://tamihackbarth.com/episode29/

Today, we are going to talk about how you invest your money and where that ties in with self-care. Here is my 5-part process for staying virtually debt-free.

S = SET A GOAL: Pick ONE thing you really want. What is it? What does it cost? Most importantly WHY do you want it?

M = MONITOR: How will you track your savings? How will you keep your goal top of mind?

A = ARRANGE YOUR WORLD: How will you save? How will you avoid spending on things that aren't related to your goal?

R = RECRUIT SUPPORT: Who will LOVINGLY hold you accountable to your goal?

T = TREAT YO'SELF: How will you celebrate your success of reaching your savings goal?

That's it my friend, the SMART goal method for intentional saving and spending on self-care.

Show notes: http://tamihackbarth.com/episode28/

Let's talk JOMO! The joy of missing out.

A few questions to ask yourself:

• How would you feel about about your life if you didn't know what everyone else was doing?
• What kinds of experiences do you want to have and how can you create them for yourself?

I am a huge JOMO fan, but man, it took me a long time to get here.

For years, I did all the things people say are fun: go to music festivals, go to parties with co-workers and friends of friends in the industry, go places where there are lots of people. UGH. What I experienced over and over was misery at trying to make my introverted self fit into these extroverted experiences.

Show notes: http://tamihackbarth.com/episode27/

• What am I doing to take care of my body?
• What am I doing to take care of my mind?
• What am I doing to feed my soul and connection?

What will you do this fall to create your own Intentional Fall?

Show notes: http://tamihackbarth.com/episode26/

Step ONE: Look at your beliefs

• What are the obstacles between me and what I want?

STEP TWO: Give up perfection and get curious.

• Is what you believe true?
• What are the possibilities?
• What experiment could you do?

STEP 3 What would happen if….. Now collect data.

• Do some actual research.
• Do your own research through an experiment and collect your own data.

Show notes: http://tamihackbarth.com/episode25/

In this episode I will be doing a mini session with Rebecca as she embarks on a huge renovation project in 6 weeks called the One Room Challenge. She's done two others – her kitchen and her backyard – you can see her unbelievable before and afters in the show notes. Now Rebeca's taking on a new space and wants to make a self-care plan before she gets into the intensity of the project

My role as a coach is to ask questions to get her from where she is now and on the path to where she wants to be. It's up to her to figure out who she wants to be throughout the coaching process and her one room challenge….

Show notes:http://tamihackbarth.com/episode24/