Building Resilience

Did you know that the way you breathe can greatly impact your stress, anxiety, mood, and even your lifespan? Discover the power of breath in part two of our series, where we delve into the power of breath and its impact on various aspects of life, from stress and anxiety to sleep and energy levels.

Today, we’ll investigate how to use breath for building awareness, relaxation and activation and you learn practical strategies and techniques that you can start using today.

Links/Past Episodes I Mentioned:

• Ep. 123: The Power of Your Breath, Part One
• Ep. 110: The Zone of Resilience
• Ep. 82: Grounding with the Fives
• Ep. 94: The Gap and the Gain
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Resources:

• The "Memory Matters" course—in the end, our memories are really all we are ever left with, so protect them.
• The Advanced Nervous System Resilience training, starting in May—all things nervous system, personally and professionally, and how to integrate it in your coaching.
• My video series, “The 30 Second Burnout Solution”, a resource I created to help those dealing with stress and burnout—particularly compassion fatigue and secondary traumatic stress.
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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.

One secret to dramatically improving your mental health and well-being might just be hidden in something as simple as the way you breathe.

Join me on this episode of Building Resilience as we explore the importance of nasal breathing, the drawbacks of mouth breathing, and how consciously controlling our breath can help reverse the stress response. We'll also discuss the benefits of breathwork in treating depression, anxiety, and PTSD, and how different types of breathwork can help access buried emotions and promote mental calmness and focus.

Links/Past Episodes I Mentioned: 

• “Breath: The New Science of a Lost Art” by James Nestor
• Limitless with Chris Hemsworth (specifically episode 1!)

Resources:

• The "Memory Matters" course—in the end, our memories are really all we are ever left with, so protect them.
• The Advanced Nervous System Resilience training, starting in May—all things nervous system, personally and professionally, and how to integrate it in your coaching.
• My video series, “The 30 Second Burnout Solution”, a resource I created to help those dealing with stress and burnout—particularly compassion fatigue and secondary traumatic stress.

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.

If you could go back in time and give your younger self some advice, what would it be? In this special episode of Building Resilience, I open up about my life experiences and share the invaluable lessons I would pass on to my 21-year-old self.

Together, we'll explore eight of these lessons:  trusting the process, embracing life's ups and downs, valuing education, prioritizing travel, building a solid career, not settling in love, and being kind to ourselves. I'll also delve into the importance of embracing authenticity, the significance of having a higher purpose, and the power of laughter and forgiveness.

I also want to share the advice you would give to your younger self! DM me on Instragram or send me an email at [email protected].

Check out my "Memory Matters" course, now live!

Here’s the link if you are interested in the Advanced Nervous System Resilience training—starting in May. It will cover all things nervous system, personally and professionally, and how to integrate it in your coaching.

Also, don’t forget to check out my new video series, “The 30 Second Burnout Solution”, a resource I created to help those dealing with stress and burnout—particularly compassion fatigue and secondary traumatic stress.

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.

The stories we tell are truly the way we perceive the world. We’re in control of them….MOST of the time.

 In this episode of Building Resilience, we delve deep into the connection between our nervous system, stories, and emotions, and how this understanding can help us manage our responses and (of course) build resilience. We'll also reveal how physiology affects our thoughts and emotions in each state—and what to do if we find ourselves in those states.

Join us as we discuss practical tips for shifting between states and moving from a shutdown state to a safe and secure zone of resilience. Plus, stay tuned for an upcoming episode on breathing techniques and exercises to regulate your state!

Links/Past Episodes I mentioned:

Ep. 110: The Zone of Resilience

Ep. 116: Polyvagal Theory

Ep. 120: The Drama Triangle and The Empowerment Dynamic 

Here’s the link if you are interested in the Advanced Nervous System Resilience training—starting in May. It will cover all things nervous system, personally and professionally, and how to integrate it in your coaching.

Also, don’t forget to check out my new video series, “The 30 Second Burnout Solution”, a resource I created to help those dealing with stress and burnout—particularly compassion fatigue and secondary traumatic stress.

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.

Are you caught in the Drama Triangle, playing the roles of Victim, Persecutor, or Rescuer? In this episode of Building Resilience, we discuss how to break free from these roles, which can be really unhelpful, and embrace the Empowerment Dynamic instead.

We’ll explore the origins of the Drama Triangle, its three roles, and how self-awareness can help you recognize and change these roles in your life. Then, we’ll dive into the Empowerment Dynamic and how shifting to the roles of Creator, Challenger, and Coach can lead to a more fulfilling and empowered existence.

Links/Past Episodes I mentioned:

• Ep. 113: The Power Shift: Transforming from Victim to Agent
• Ep. 16: Post-Traumatic Growth
• Ep. 94: The Gap and the Gain
• Ep. 43: 100% Responsibility and 0% Excuses
• Michael Caine: Use the Difficulty

Check out my "Memory Matters" course, now live!

Here’s the link if you are interested in the advanced Nervous System Resilience training—starting in May. It will cover all things nervous system, personally and professionally, and how to integrate it in your coaching.

Also, don’t forget to check out my new video series, “The 30 Second Burnout Solution”, a resource I created to help those dealing with stress and burnout—particularly compassion fatigue and secondary traumatic stress.

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.

Struggling with sleep deprivation and eager for more solutions? In this second part of our sleep series, we delve deeper into transforming your sleep habits and mindset to help you achieve the restorative rest you deserve.

In this episode, we explore the science of sleep, the significance of a bedtime routine, and the crucial role our mindset plays in sleep quality. We'll provide practical tips for creating an ideal sleep environment, as well as strategies for calming your busy mind before bed. Additionally, we'll discuss how self-compassion and staying present can make it easier to drift off to sleep.

Links/Past Episodes I mentioned:

• Ep. 82: Grounding with the Fives
• Ep. 83: The Five Channels

Apps:

• Balance
• Headspace
• Calm

Check out my "Memory Matters" course, now live!

Also, don’t forget to check out my new video series, “The 30 Second Burnout Solution”, a resource I created to help those dealing with stress and burnout—particularly compassion fatigue and secondary traumatic stress.

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.

There's a daily box we have to check that's crucial for our overall health and wellbeing. It seems easy, but it can be much harder than it seems: getting a good night's sleep.

Did you know that lack of sleep can be due to sleeping disorders, medical conditions, and mental health challenges, and it affects people of all ages? That's why on today's episode, I want to share with you some insights on the importance of sleep—and how it's linked to our immune health, boosting creativity, and even prevention of Alzheimer's disease. Join me on this first of two parts where we explore sleep in depth, and all the ways it affects our waking hours too.

Links/Past Episodes I mentioned:

• Ep. 114: The 5 Pillars of Physical and Mental Health

Check out my "Memory Matters" course, now live!

Also, don’t forget to check out my new video series, “The 30 Second Burnout Solution”, a resource I created to help those dealing with stress and burnout—particularly compassion fatigue and secondary traumatic stress.

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.

Are you someone who struggles with perfectionism? Do you find yourself constantly critiquing yourself and others around you?

In this episode of Building Resilience, we dive deeper into the root causes of perfectionism and how it can actually hinder us (despite it sounding like a good thing). You'll learn about the role of the nervous system in perfectionism, why it's often tied to childhood trauma, and how it can lead to depression, anxiety, and addiction. Plus, I'll give you practical tips on how to overcome your perfectionist tendencies, including the surprising concept of “B minus work”. 

Links/Past Episodes I mentioned:

• Ep. 110: The Zone of Resilience
• Ep. 22: Self Compassion

Also, don’t forget to check out my new video series, “The 30 Second Burnout Solution”, a resource I created to help those dealing with stress and burnout—particularly compassion fatigue and secondary traumatic stress.

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.

What does connecting with a higher power, sleep, and Gray’s Anatomy have in common? For me, a whole lot—they’re all crucial ways that I help widen my zone of resilience and anchor myself in turbulent times.

Today I will share my personal top 7! From morning routines to social connection, I'll offer practical advice and tips for each of these practices, so you'll walk away feeling inspired and ready to start building your own zone of resilience.

Links/Past Episodes I mentioned:

• Ep. 110: The Zone of Resilience
• Ep. 94: The Gap and the Gain
• Limitless with Chris Hemsworth (specifically episode 2!)

Also, don’t forget to check out my new video series, “The 30 Second Burnout Solution”, a resource I created to help those dealing with stress and burnout—particularly compassion fatigue and secondary traumatic stress.

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.

We all face stressors in our lives, and they come in many shapes and sizes—both external and internal. When we let these stressors get to us over and over, it can culminate into something none of us want: burnout.

In this episode, I'll be talking all about burnout—what it is, what it isn’t, some common solutions to dealing with external stressors (in order to avoid burnout), and some ways to, as always, build your resilience and give you the tools you need.

Links/Past Episodes I mentioned:

• Ep. 108: The Resilience Symphony

Also, don’t forget to check out my new video series, “The 30 Second Burnout Solution”, a resource I created to help those dealing with stress and burnout—particularly compassion fatigue and secondary traumatic stress.

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.