While you're deciding which side dish you'll be bringing to the holiday party, take some time to decide the Emotional Dishes you'll be bringing as well. Let someone else bring stress, criticism and perfectionism - we can bring other emotional vibes. Listen as Heidi shares how to bring Acceptance, Curiosity and Amusement to your holiday gatherings. Learn why these emotions will help you connect with others and thoughts to help create these more useful emotions.

Disappointment is what we feel when life (people, events, our circumstances) does not meet our expectations and we feel "displeasure". Learning how to "own" we are creating this emotion and feel disappointment is actually a very powerful tool to anchor us to show up calmly and securely for our children.

It's important to let our children feel disappointed (and not try to make them immediately feel better) so they learn how to be emotionally mature humans. Listen as Heidi gives many examples of how and why to feel disappointment.... which actually helps us feel better, sooner.

Resentment creeps into our life when we think life isn't fair, when things or people shouldn't be how they are or we feel betrayed. Resentment makes us the victim of our lives. Gratitude is the antidote to resentment - we can't feel resentment and gratitude at the same time. Gratitude is a courageous and vulnerable choice we make to take back our emotional control. Listen as Heidi walks listeners through many situations and how to create more gratitude and happiness.

Listen as Heidi teaches you the one way to determine if the way we "handle" emotions is healthy processing or unhealthy buffering of emotions. We don't always need to sit and feel for hours on end. We can go for walks, talk to friends, clean closets and more. What we're doing is less the issue. We always want to be considering what RESULT we create from how we handle the emotions. Are we moving FORWARD towards a positive life, or are we creating MORE negative (gain weight, debt, addiction, etc)?

In this personal episode, Heidi shares two examples of managing her emotions, the exact thoughts that kept her anchored and how this impacted her family. In the first example, Heidi's daughter has a real, angry meltdown and Heidi shares how she stayed calm (it was hard!) and the positive consequences of this. In the second example, Heidi shares how she processed negative emotions of shame, vulnerability and sadness. Being able to do both of these things, allows us to show up in complete integrity, owning all of our actions and reactions.

Few people WANT to do laundry, but we all want clean clothes. Few of us WANT to exercise but we all want the benefits of having DONE the exercise. Learning how to do things we don't want to do, learning to do things even if we don't like it is what separates people who achieve goals from those who quit... or don't start at all. Listen as Heidi teaches several mis-perceptions we have about people who do the hard (that they want to... they actually usually don't want to or like the hard) and tips to get ourselves to DO what we don't want to.

Dr. Jennifer Finlayson-Fife is an LDS relationship and sexuality therapist, counselor and coach who joins Heidi for a conversation about confidence. They discuss how to acknowledge and own our imperfections, understanding our identity and how our children learn to be confident in their sexuality by watching their parents. Listen as they share their own experiences raising teens and share their own insecurities.

We're hardest on ourselves. We expect perfection, no mistakes, zero flaws, 100 on every test... so we're constantly disappointing our inner selves. Our insides have forgotten we're human and full of cracks, weaknesses and missteps. Learning to see our real human nature and give ourselves grace is our work. It's the work of building confidence to be flawed AND amazing AND loved... all at the same time. Listen as Heidi shares several examples of how she found grace and how you can turn judgement into grace!

One of the best ways to grow our confidence and build relationships is by learning how to be admit and be "wrong" when we are wrong. Our brain on default always wants to be right to protect our ego but this keeps us small and insecure. Listen as Heidi teaches the dangers of always needing to be "right" and questions to ask ourselves to see where we could be "wrong". Heidi gives many examples from her own life and helps us rewrite the subconscious thought that we're always right. Turns out... learning to be wrong is a more "right" way to live and feel better!

The fuel of change and growth is self-confidence, and to create this we need to know how to pivot from insecurity... to confidence... to self-confidence. Confidence looks to the past to what "have" I done in the past, where self-confidence looks to the future to define "who we want to be". Listen as Heidi teaches you two questions to ask yourself (what do I fear and who do I want to be) to move from insecurity... to confidence... to self-confidence.