A Change in Story

It's wild to think that we're only one month into 2025 given all the recent changes and unexpected events happening around the world. With all that is going on, it may seem extra challenging to find a sense of calm at the moment.

This episode is part two of a two-part series focused on strategies to build a sense of inner peace when things feel chaotic.

*Disclaimer: The information contained in this podcast is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified mental health professional.

It's wild to think that we're only about one month into 2025 given all the recent changes and unexpected events happening around the world. With all that is going on, it may seem extra challenging to find a sense of calm at the moment. This episode explores two strategies and a breathing exercise to help build and maintain a sense of inner peace when things feel overwhelming.

Stay tuned for part two, which will cover a sometimes overlooked aspect to finding calm.

*Disclaimer: The information contained in this podcast is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified mental health professional.

Do you ever struggle to slow down and decompress or just do nothing if you need to? This episode explores some reasons why it might be difficult to unwind as well as strategies to help find moments of calm.

Articles mentioned in this episode: ‘Learning to relax can be life-changing’: how to find your comfort zone

Just think: The challenges of the disengaged mind

If you’re interested in learning more about how to improve self-confidence check out the Take a Beat Coaching website to learn more about a six-week program dedicated to helping people work through self-doubt and learn to trust themselves more: https://takeabeatcoaching.com

*Disclaimer: The information contained in this podcast is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified mental health professional.

Whether we like it or not,  uncertainty is an inevitable part of life, and walking through the unknown is not always the most comfortable process. It can feel both scary and exciting, depending on how we look at it. This episode explores three strategies to help manage the discomfort of uncertainty so that it feels a little less unsettling.

If you’re interested in learning more about how to improve self-confidence check out the Take a Beat Coaching website to learn more about a six week program dedicated to helping people work throughself-doubt and learn to trust themselves more: takeabeatcoaching.com

*Disclaimer: The information contained in this podcast is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified mental health professional. 

While they may be easy to discount or ignore, small victories can have a big impact on our self-confidence and motivation. This episode explores four reasons why acknowledging and celebrating the small wins can help us move toward long-term goals, especially in times when we feel stuck or encounter an obstacle.

If you’re interested in learning more about how to improve your self-confidence check out the Take a Beat Coaching website to learn more about a six week program dedicated to helping people work throughself-doubt and learn to trust themselves more: takeabeatcoaching.com

*Disclaimer: The information contained in this podcast is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified mental health professional. 

Most of us have made decisions that we wish we hadn't or missed out on opportunities that we later regret. If we have trouble moving beyond the feeling of regret, however, it can start to chip away at our self-confidence and self-esteem, making it seem like we're not good at making decisions or that we're always missing out. This episode explores how to know when regret might be keeping us stuck and how to start to moving past it.

If you’re interested in learning more about how to improve your self-confidence check out the Take a Beat Coaching website to learn more about a six week program dedicated to helping people work throughself-doubt and learn to trust themselves more: takeabeatcoaching.com

Sources mentioned in this episode: 

Regret Can Be All-Consuming; a Psychologist Explains How to Overcome It

Regulation of experienced and anticipated regret in daily decision-making

*Disclaimer: The information contained in this podcast is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified mental health professional. 

Ever find yourself saying mean or unhelpful things to yourself? This episode explores four ways to try and catch negative self-talk so you can change it to something more supportive. 

If you’re interested in learning more about how to improve your self-confidence check out the Take a Beat Coaching website to learn more about a six week program dedicated to helping people work through self-doubt and learn to trust themselves more: takeabeatcoaching.com

*Disclaimer: The information contained in this podcast is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified mental health professional. 

While it may seem counterintuitive, being kind to ourselves can be a more effective approach to achieving goals than critiquing ourselves or holding ourselves to impossibly high standards. Today's episode explores the benefits of a self-compassionate approach to working toward goals or creating change as well as three strategies to help develop a kinder, more supportive inner narrative and mindset.

 The Self-Compassion Test

If you’re interested in learning more about how to better motivate yourself or you want to improve your self-confidence check out the Take a Beat Coaching website to learn more about a six week program dedicated to helping people conquer self-doubt and learn to trust themselves more: takeabeatcoaching.com

*Disclaimer: The information contained in this podcast is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified mental health professional. If you are experiencing a mental health crisis, contact your doctor or seek immediate medical attention in an emergency room or by calling 911.

Sometimes, the last thing we want to do when feeling anxious or down is laugh, or maybe we can't access the ability to laugh when feeling overwhelmed. But recent research shows that laughter can reduce cortisol levels in the body and thus help to reduce stress. This episode explores that research as well as strategies to help incorporate more laughter into our lives. 

Sources mentioned in this episode: 

Kramer, C. K., & Leitao, C. B. 2023. Laughter as medicine: A systematic review and meta-analysis of interventional studies evaluating the impact of spontaneous laughter on cortisol levels. Plos One. doi.org/10.1371/journal.pone.0286260

Laughter Yoga International

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*Disclaimer: The information contained in this podcast is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified mental health professional. If you are experiencing a mental health crisis, contact your doctor or seek immediate medical attention in an emergency room or by calling 911.

You don’t have to look far these days to find something to worry about, and a common side-effect of worrying is to try and predict the future, or wonder about the "what ifs."

While it can be productive to plan and anticipate for the future to some extent, overanalyzing or getting stuck in trying to figure out every last detail can generate more worry and stress. This episode explores three strategies to help manage the "what ifs" to reduce stress and increase confidence with problem-solving.

Resources mentioned: Grounding exercises

*Disclaimer: The information contained in this podcast is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified mental health professional. If you are experiencing a mental health crisis, contact your doctor or seek immediate medical attention in an emergency room or by calling 911.