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.

If you've ever tried to make a personal change, like losing weight or becoming more confident, and felt like you weren't getting anywhere, you're not alone. The process of change can be challenging and doesn't follow a straight line, so it can be easy to want to throw in the towel. This episode looks at four challenges to personal change that might get in the way of us achieving our goal.

*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. 

What typically comes to mind when you hear the word self-care? For a lot of us self-care has become synonymous with treating ourselves, but there can be more to caring for ourselves than buying ourselves something nice or even indulging in a hobby. (Those can be valid forms of self-care, too!) This episode takes a deeper look at self-care and three internal or values-based strategies to help ensure our own wellbeing.

Vox Article: "How the self-care industry made us so lonely" by Allie Volpe vox.com/even-better/350424/self-care-isolation-loneliness-epidemic

Real Self-Care by Pooja Lakshmin, MD poojalakshmin.com/realselfcare

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. 

With so much to do and get done these days, it can be easy to turn to multitasking as a solution. Some research seems to suggest, however, that multitasking may not actually be a time-saver, and it may have detrimental effects on our brain and mental health. This episode explores some of those downsides as well as some strategies to help reduce the tendency to multitask. 

Articles and books mentioned in this episode: The Organized Mind: Thinking Straight in the Age of Information Overload “Media multitasking, depression, and anxiety of college students: Serial mediating effects of attention control and negative information attentional bias.”

“Supertaskers: Profiles in extraordinary multitasking ability.”

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.