Have you ever wondered how to stay balanced and stress-free during the holiday frenzy? The season's joy is often mingled with the chaos of festivities, making it a real challenge to maintain our inner calm.

On this episode of Building Resilience, I focus on how we can prepare our brain (and entire nervous system) for the holidays, sharing invaluable tips for navigating the holiday season without succumbing to stress. I delve into the importance of movement, quiet time, quality sleep, wise media consumption, and self-regulation strategies. 

These simple yet powerful practices can transform our experience of the holiday season, allowing us to fully enjoy its wonders, be present with family and friends, and emerge rejuvenated in the new year.

Links:

• Ep. 50: Tapping Emotional Freedom Technique

Resources:

• The "Memory Matters" course---cherish and protect your memories, they're invaluable.
• The Advanced Nervous System Resilience training---join the waitlist! Dive deep into understanding the nervous system and its role in our lives.
• My video series, "The 30 Second Burnout Solution"---a lifeline for those grappling with stress and burnout, especially compassion fatigue and secondary traumatic stress.

Connect:

Could you do me a favor? Please leave a review on your preferred podcast platform---it helps me reach more and more people. I'd also love to hear any insights or questions you have.

You can also pay me a visit on Facebook or Instagram. You can also find me on my website and book a mini session with me!

Hosted on Acast. See acast.com/privacy for more information.

Life sure has a way of  pushing  us  to  our  limits at times. Those moments can really show us the true extent of how resilient we are.The truth is, it’s  not  just  about  bouncing  back; it's  about  growing, so we can learn to  fully  embrace life's  experiences.

In this episode of Building Resilience, I'll be guiding you through the concept of growing  your capacity. We'll explore how factors like past experiences, relationships, and stress levels influence our zone of resilience. And also: it doesn’t always have to be bad! I’ll share  practical strategies to expand your capacity over time, all while enjoying the process of personal transformation.

Links:

• Ep. 110: The Zone of Resilience

Resources:

• The "Memory Matters" course---our memories are essential, let's protect and enhance them.
• The Advanced Nervous System Resilience training---an incredible opportunity to delve deeper into personal and professional growth.
• My video series, "The 30 Second Burnout Solution", tailored to help those dealing with stress and burnout
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Connect with me on Facebook, Instagram, or visit my website to book a session with me!

Hosted on Acast. See acast.com/privacy for more information.

Listening is an art, a bridge for understanding, and the foundation for effective communication. It also comes in more than one form, and may not always look like "listening" as we commonly talk about it.

On this episode of Building Resilience, we're taking a journey through different listening styles, and on the way you'll discover how each one holds the power to transform our interactions, deepen our connections, and enrich our understanding of the world and the people around us. Whether you're seeking to improve your personal relationships, enhance your professional skills, or simply become a better listener, this episode has something for you.

Resources:

• The "Memory Matters" course---our memories are essential, let's protect and enhance them.
• The Advanced Nervous System Resilience training---an incredible opportunity to delve deeper into personal and professional growth.
• My video series, "The 30 Second Burnout Solution", tailored to help those dealing with stress and burnout.

Connect with me on Facebook, Instagram, or visit my website to book a session with me!

Hosted on Acast. See acast.com/privacy for more information.

Imagine, you’re at a party talking to someone new, only to realize you’ve just been nodding along to the conversation, and only picking up every other word. You have been "pretend listening".

We all could improve the skill of listening. We could all learn how to "actively listen".

Have you ever stopped to consider how much of your day is spent listening? In episode 152 of "Building Resilience," we delve into the art of active listening, a skill that could change not just your holidays, but your life.

My Resources:

• The "Memory Matters" course---cherish and protect your memories, they're invaluable.
• The Advanced Nervous System Resilience training—--join now! Dive deep into understanding the nervous system and its role in our lives.
• My video series, "The 30 Second Burnout Solution"---a lifeline for those grappling with stress and burnout, especially compassion fatigue and secondary traumatic stress.

Stay connected with me on Facebook and Instagram. For more insights and resources, visit my website and consider booking a mini session with me!

Hosted on Acast. See acast.com/privacy for more information.

I’m sure that at one point or another, you’ve looked in the metaphorical mirror and wondered how past traumas in your life might be influencing your behaviors and choices without you even realizing it. The problem is, it’s hard to have the knowledge or vocabulary to navigate those deep waters effectively. 

That's where becoming “trauma-informed” comes in. It’s a mindset shift that can really benefit everyone, from professionals in the coaching field like me, to anyone looking to foster resilience.

In today's episode, I'm peeling back the layers on what it means to be trauma-informed, talking about big T's and little t's of trauma, the profound shift from asking "What's wrong with you?" to "What's happened to you?" (a question made famous by Oprah Winfrey), and why being trauma-informed is more than just understanding.

Links:

• Ep. 111 - Trauma Talk: De-Mystifying Trauma Terminology

My Resources:

• The "Memory Matters" course---cherish and protect your memories, they're invaluable.
• The Advanced Nervous System Resilience training—--join now! Dive deep into understanding the nervous system and its role in our lives.
• My video series, "The 30 Second Burnout Solution"---a lifeline for those grappling with stress and burnout, especially compassion fatigue and secondary traumatic stress.

Stay connected with me on Facebook and Instagram. For more insights and resources, visit my website and consider booking a mini session with me!

Hosted on Acast. See acast.com/privacy for more information.

Have you ever looked around your home and felt drowned in clutter, only to shove those feelings aside, unsure of where to begin? I think we've all been there. The emotional weight of clutter is real, and it can’t be understated what a clean, organized space can do for our mental health. 

Enter Sarah Mueller, the genius behind The Decluttering Club. She champions a way to declutter that's both emotionally healing and practically effective!  With her, we dive deep into understanding the emotional ties we have to our belongings and the liberating act of letting them go. Sarah doesn't just offer decluttering tips; she provides a lens to view our possessions in a new light. 

Remember: decluttering isn't just about tossing things out. It's about making space for what truly matters. As Sarah often says, "It's not about needing the item; it's about needing the space."

Links:

• Decluttering Club Community - Sarah's community that's transforming homes and hearts.
• Find more from Sarah and the Decluttering Club on Instagram (which also happened to be my first encounter with Sarah's game-changing content!)

My Resources:

• The "Memory Matters" course---cherish and protect your memories, they're invaluable.
• The Advanced Nervous System Resilience training—join the waitlist! Dive deep into understanding the nervous system and its role in our lives.
• My video series, "The 30 Second Burnout Solution"---a lifeline for those grappling with stress and burnout, especially compassion fatigue and secondary traumatic stress.

Stay connected with me on Facebook and Instagram. For more insights and resources, visit my website and consider booking a mini session with me!

Hosted on Acast. See acast.com/privacy for more information.

“Move on." "Get over it." "Rub some dirt in it." Sometimes the world around us can make us feel like delving into our emotions is forbidden territory. The secret: that's exactly where we need to let ourselves go in order to move on.

In this episode of Building Resilience, I open up a conversation about the importance of not just feeling, but understanding and processing our emotions. I've touched the surface of emotions in past episodes. However, today we dig in and explore why you should invite a hard emotion in, like a welcome guest---and when it's time, send it on its way.

We unfold common coping strategies, discuss why our emotions are like a car's dashboard, and how our emotions intertwine with our thoughts. After listening, you'll know how to not just accept a hard emotion—but embrace it.

Episodes I Mentioned :

• Episode 11: Understanding Feelings
• Episode 12: The Healthy Way to Deal With Feelings
• Episode 127: Affect Labeling
• Episode 144: Suicide Awareness with Special Guest Rachael Clement Fiore

My Resources:

• The "Memory Matters" course---cherish and protect your memories, they're invaluable.
• The Advanced Nervous System Resilience training---join the waitlist! Dive deep into understanding the nervous system and its role in our lives.
• My video series, "The 30 Second Burnout Solution"---a lifeline for those grappling with stress and burnout, especially compassion fatigue and secondary traumatic stress.

More Resources:

• Dr. Jill Bolte Taylor's TED Talk

Could you do me a favor? Please leave a review on your preferred podcast platform---it helps me reach more and more people. I'd also love to hear any insights or questions you have. Visit me on Facebook or Instagram. You can also find me on my website and book a mini session with me!

Hosted on Acast. See acast.com/privacy for more information.

Ever found yourself in a situation where you just can't recall someone's name, even though you've met them multiple times? Trust me, it's not just you. So, what's the secret to really locking in those names?

With my background as a speech language pathologist, I know a thing or two about the intricacies of how our minds capture and recall names. So, to help you get better at names, in this episode I'll introduce a name-remembering mnemonic, re-introduce the helpful MAP framework, and even help you remember that forgetting a name once in a while is normal.

I know it can seem daunting to become an expert at remembering names if you've struggled all your life with it, but as Henry Ford aptly put it: "Whether you think you can or think you can't, you are right."

Links/Past Episodes I Mentioned:

• Ep.133 - The Three Guiding Principles
• My "Memory Matters" Course - A specialized course I've designed with a segment dedicated to mastering names.
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Other Resources:

• The Advanced Nervous System Resilience training---join the waitlist! Dive deep into understanding the nervous system and its role in our lives.
• My video series, "The 30 Second Burnout Solution"---a lifeline for those grappling with stress and burnout, especially compassion fatigue and secondary traumatic stress.

Could you do me a favor? Please leave a review on your preferred podcast platform---it helps me reach more and more people. I'd also love to hear any insights or questions you have.

You can also pay me a visit on Facebook or Instagram. You can also find me on my website and book a mini session with me!

Hosted on Acast. See acast.com/privacy for more information.

I know people that are truly kind to everybody that they meet. They never speak a word of ill against someone else, with one exception: themselves. I wish they could see that self-love isn’t just a buzzword or a trendy concept—it’s a completely vital piece to building a happy life.

To talk about the transformative role self-love can have in our lives, I had the pleasure of chatting with Marci Owen, a life coach who really dives deep into how self-love and confidence can change us forever. Marci debunks some common myths, helps us understand “humble confidence” (and why “pride” isn’t the negative term you might think), and tackles that inner critic that tells us we just aren’t good enough.

You can get in touch with Marci Owen on her website: marciowen.com or her Instagram: @marci.owencoaching. Also make sure to check out her podcast, “The Courageous and Confident Christian Mom”. 

Don’t miss Marci’s offer for her free video series to help you silence your inner critic and start practicing self love.

Resources:

• The "Memory Matters" course---cherish and protect your memories, they're invaluable.
• The Advanced Nervous System Resilience training—join the waitlist! Dive deep into understanding the nervous system and its role in our lives.
• My video series, "The 30 Second Burnout Solution"---a lifeline for those grappling with stress and burnout, especially compassion fatigue and secondary traumatic stress.

Stay connected with me on Facebook and Instagram. For more insights and resources, visit my website and consider booking a mini session with me!

Hosted on Acast. See acast.com/privacy for more information.

Our health is vital to every other aspect of our life—from our mood to the things we’re able to accomplish. While some things about our health are outside of our control, there are a few “low-hanging fruits” that can have huge ripple effects on the way you feel physically, mentally, and emotionally.

Recently, I attended a lecture by Dr. Andrew Huberman, which was super exciting for me as a big fan. During his presentation, he shared some tools that can help you improve your health. I loved these so much (and thought they fit so well with my podcast) that I thought I’d share them with you today, adding some of my own insights along the way. 

You won’t want to miss this one— listen in for some vital tools to increase your stress threshold, to deal with stress in real time, and get the most out of your sleep.

We’ll also explore:

• Proactive approaches to daily perceived threats and stressors.
• “Game Day” techniques, like the Physiological Sigh and the “rag doll” technique (Andy’s coming!)
• Sleep Hygiene, and the significance of maintaining routines, reducing screen time before bed, and creating an ideal sleep environment.
• Morning Routines, and the power of early sunlight exposure and exercise in enhancing sleep quality and overall health.

Links/Past Episodes I Mentioned:

• Ep. 118: How to Sleep Better (Pt. 1)
• Ep. 119: How to Sleep Better (Pt. 2)

Resources:

• My video series, "The 30 Second Burnout Solution"—a resource I curated to assist those grappling with stress and burnout---particularly compassion fatigue and secondary traumatic stress.
• The Advanced Nervous System Resilience training—get on the waitlist to discover all things nervous system, both personal and professional, and how to integrate it into your coaching.
• The "Memory Matters" course—our memories are treasures, so protect them.

Reach out and connect with me on Facebook or Instagram. Dive deeper into resilience and personal growth on my website and even book a mini session with me.

Hosted on Acast. See acast.com/privacy for more information.