Consider Yourself Hugged

In honor of Mental Health Awareness Month, week 2,  we're diving into a crucial topic: Leading by example, and in particular: self-care. It's not just a buzzword; it's a vital part of maintaining our mental health. This week I'm using some recommended resources from the National Council for Mental Well-being, the organization that sponsors the Mental Health First Aid course. You may know I am passionate about teaching that class!Today, we'll explore why it’s important, how it can set an example for others, and share some practical tips on how you can incorporate self-care into your daily routine.So how can we practice self-care? Here are four strategies recommended by the National Council:  1. Activity Calendar: Use the National Council’s activity calendar for daily self-care ideas. 2. Mental Health Days: Consider taking a mental health day from work this month. It’s a chance to step away from daily stresses and do something rejuvenating.3. Relaxation Exercises: Incorporate relaxation exercises into your day. Whether it's meditation or deep breathing, these can help you stay centered. 4. Daily Relaxing Activity: Try to do something relaxing every day, even if it’s just for 30 minutes. Whether it’s a walk, reading, or journaling, find what feels good for you.Thanks for joining! Show notes at https://www.tamiwest.com/post/mental-health-awareness-month-part-ii-lead-by-example.**Not intended to be therapy or replace therapy - If you need further help, please reach out to one of these resources or one in your area:General ResourcesNational Alliance of Mental Illness: www.nami.orgMental Health America: mhanational.orgMental Health First Aid Resources: www.mentalhealthfirstaid.org/Celebrate Recovery: www.celebraterecovery.com/About AA: www.aa.org/Tami West, PhD Stress and Mental Health ExpertDr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life’s challenges.

Connect with us

• Instagram: Consider Yourself Hugged (new account!)
• TikTok: Short clips and stories
• YouTube: Full episodes + video snippets
• Women’s Group: A Place for Women—ongoing conversation

**The information shared in this episode is for educational and informational purposes only and is not a substitute for professional mental health care.
If you or someone you know is struggling, please seek help from a qualified professional. If you’re in crisis, call or text 988 to reach the Suicide and Crisis Lifeline, or visit 988lifeline.org for chat and resources.

General Resources 
National Alliance of Mental Illness: https://www.nami.org 
Mental Health America: https://mhanational.org 
Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ 

About Tami & Michelle:
Michelle Kixmiller, PMHNP
Michelle is a Board Certified Psychiatric Mental Health Nurse Practitioner 

Tami West, PhD
Stress & Mental Health Expert Dr. Tami West uses research & fun to help transform your life.

Welcome to May - Mental Health Awareness Month! Each week this month we'll dive into practices that will help you with your mental wellbeing. This week? Meditation with Dr. FF, as she is affectionately known. Show notes at https://www.tamiwest.com/post/mental-health-awareness-month-part-i-meditation.Jennifer Fisch-Ferguson lives in Michigan where she does all the things writing. She is busy doing academic endeavors when she would rather be writing all about her characters and their many adventures. She spends her free time being a fabulous crazy mom to two dynamic boys and staff member to four highly demanding cats.She also likes to cook and bake and subjects her family to her many creations (most of them good!). She is blessed to have friends who support her with her endeavors.Jennifer enjoys writing urban fantasy, paranormal romance, speculative fiction and exploring all the questions starting “What if…” which allows her mind to make the mundane much more exciting. She is excitedly expanding her ever developing world and looks forward to the new adventures waiting to be written. She also had the joy of being a reviewer for AAMBC and reading some great new works of her fellow Indie authors.Jennifer has had amazing experiences book signings and meeting her fans.Jennifer has been teaching Composition, Genre writing, Creative writing, and Professional Writing at various colleges for last eight years. As well as facilitating a high energy writing group that explores peer editing and book coaching/ developmental editing on the side. With experience in teaching face to face, hybrid and online courses, she continues to push for more exciting ways to engage people in their writing.Jennifer is completing her doctorate in which she looks are Digital Rhetoric and Professional Writing and practices of editing and publishing. She presents at conferences and enjoys speaking engagements.Thanks for joining!**Not intended to be therapy or replace therapy - If you need further help, please reach out to one of these resources or one in your area:General ResourcesNational Alliance of Mental Illness: www.nami.orgMental Health America: mhanational.orgMental Health First Aid Resources: www.mentalhealthfirstaid.org/Celebrate Recovery: www.celebraterecovery.com/About AA: www.aa.org/Tami West, PhD Stress and Mental Health ExpertDr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life’s challenges.

Connect with us

• Instagram: Consider Yourself Hugged (new account!)
• TikTok: Short clips and stories
• YouTube: Full episodes + video snippets
• Women’s Group: A Place for Women—ongoing conversation

**The information shared in this episode is for educational and informational purposes only and is not a substitute for professional mental health care.
If you or someone you know is struggling, please seek help from a qualified professional. If you’re in crisis, call or text 988 to reach the Suicide and Crisis Lifeline, or visit 988lifeline.org for chat and resources.

General Resources 
National Alliance of Mental Illness: https://www.nami.org 
Mental Health America: https://mhanational.org 
Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ 

About Tami & Michelle:
Michelle Kixmiller, PMHNP
Michelle is a Board Certified Psychiatric Mental Health Nurse Practitioner 

Tami West, PhD
Stress & Mental Health Expert Dr. Tami West uses research & fun to help transform your life.

Last Wednesday I had 2 events on the same day (Listen to the full story.) While getting out of the car at my 2nd event, I fell and face-planted on the asphalt in the parking lot. The lesson that applies to our time today?The event was a women’s workshop sponsored by the White House Area Chamber of Commerce. It’s in my hometown, so I know the leaders – 3 wonderful women! Tim was with me, and a few minutes after the fall (I still wasn’t off the ground yet!), two of them came outside, gently helped me up, walked with me, brought me a seat and ice pack, and stayed with me until I was ready to go compose myself.WOMEN AND RELATIONSHIPS!! Such an important topic!Let’s do the same format today for our last week of Stress Awareness Month. First, revisit the Stress in America Report. Second, look deeper at the research. Next, my successes and mistakes. And, finally, tips. Here we go! (All links in show notes at https://www.tamiwest.com/post/stress-awareness-month-part-4-women-relationships)From Stress in America 2023 report (Link in first episode at ):-Women were also more likely than men to cite family responsibilities (58% vs. 52%) and relationships (49% vs. 44%) as key stressors in their lives.Then I wondered, how is this different from family responsibilities? So I looked at the questions asked in the survey. I searched for the word relationships.Here’s what I found:1. What causes you stress: Relationships (e.g., spouse, kids, girl/boyfriend)2. How many people can you talk to about what’s happening in your life (e.g., stress, relationships, etc.)? Please provide your best estimate.That’s all. The deeper dive here didn’t give me much. I also referenced what a few of the women in my study said about women (The Stress Club, pp. 90-91)Here’s a few (see show notes)So I decided to make some inferences. If it’s not about family responsibility (housework, shopping, cooking, laundry, home maintenance, child-care, etc.), it might be issues in the relationships:· Communication· Worry· Conflict· Money· Blended familiesAnd in those areas, I have done some things well, and others not so much:Successes:· Scripting and PowerPhrases· Therapy· Allowing my grown children to be grown· ApologizingMistakes:· Excessive anger· Unrealistic expectations· Focusing too much on my needs· Incorrect assumptionsSo let's get to the tips. I LOVED this article and, for the brief time we have together, I thought it was perfect: Six Tips for Building Health Relationships. Here are the 6, but please listen and read the article for more info!1. Learn about yourself2. Give the relationship time and energy3. Develop AND honor boundaries4. Talk and Listen with respect5. Let go of what you can’t control6. Take time to reflect and growThanks for joining!**Not intended to be therapy or replace therapy - If you need further help, please reach out to one of these resources or one in your area:General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life’s challenges.

Connect with us

• Instagram: Consider Yourself Hugged (new account!)
• TikTok: Short clips and stories
• YouTube: Full episodes + video snippets
• Women’s Group: A Place for Women—ongoing conversation

**The information shared in this episode is for educational and informational purposes only and is not a substitute for professional mental health care.
If you or someone you know is struggling, please seek help from a qualified professional. If you’re in crisis, call or text 988 to reach the Suicide and Crisis Lifeline, or visit 988lifeline.org for chat and resources.

General Resources 
National Alliance of Mental Illness: https://www.nami.org 
Mental Health America: https://mhanational.org 
Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ 

About Tami & Michelle:
Michelle Kixmiller, PMHNP
Michelle is a Board Certified Psychiatric Mental Health Nurse Practitioner 

Tami West, PhD
Stress & Mental Health Expert Dr. Tami West uses research & fun to help transform your life.

In today's episode, we'll explore the intricate relationship between women, at https://www.tamiwest.com/post/stress-awareness-month-part-iii-money. Personal Reflections on MoneyGrowing up with financial instability can leave a lasting impact. Here are some reflections on how a poor understanding of money can affect decisions and stress levels:- My childhood in poverty taught me that money was something to be spent immediately.- I witnessed a cycle of poverty when $50,000 was received and quickly dissipated on fast food, small trips, and material things.Understanding PovertyWe'll delve into Dr. Ruby Payne's book, "A Framework for Understanding Poverty," which provides invaluable insights into the mindset shaped by economic struggles.Stress and Finances: A Gendered Issue- We revisit the "Stress in America Report" to discuss how, while finances are a top stressor, they often remain an undiscussed topic.- Only 52% of adults are comfortable discussing money, and 45% feel embarrassed by it.- Women, in particular, feel more consumed by financial worries than men, with a significant number stressing over essentials and unexpected expenses.My Financial JourneyI'll share my personal financial highs and lows, hoping to offer both cautionary tales and strategies for success. Successes:- Employment from the age of 16.- Purchased a car independently at 17.- Initiated a money market and IRA in my first marriage.- Paid off debt using the envelope method as a single mom.- Utilized government assistance during a transitional phase.Mistakes:- Financed unnecessary items in my first marriage.- Financial crises- Halted IRA contributions post-divorce.- Did not save for my children's education.- Allowed worry to prevent action.Practical Tips to Minimize Financial Stress (From Women are Stressed About Money)To conclude, we'll discuss three crucial steps you can take to reduce financial stress:1. Save for emergencies to cushion against unforeseen expenses.2. Save for retirement to secure your future.3. Plan and think ahead, especially for significant life events.Understanding and managing money is crucial, especially for women who may experience greater financial stress. Let's reflect on our relationship with money and take proactive steps to secure our financial well-being.I hope this has been helpful today, and thank you for joining! As I've always asked in the past, please pass the show link along to your friends and subscribe, download, and review wherever you are listening. If you’re a woman and you haven’t joined our private FB group A Place for Women, please do that now! It’ll be your source of encouragement. I'd love for you to follow my Tami West Seminars Facebook page as well. And until next time, Consider Yourself Hugged 😘🤗Thanks for joining!**Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources:General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/

Connect with us

• Instagram: Consider Yourself Hugged (new account!)
• TikTok: Short clips and stories
• YouTube: Full episodes + video snippets
• Women’s Group: A Place for Women—ongoing conversation

**The information shared in this episode is for educational and informational purposes only and is not a substitute for professional mental health care.
If you or someone you know is struggling, please seek help from a qualified professional. If you’re in crisis, call or text 988 to reach the Suicide and Crisis Lifeline, or visit 988lifeline.org for chat and resources.

General Resources 
National Alliance of Mental Illness: https://www.nami.org 
Mental Health America: https://mhanational.org 
Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ 

About Tami & Michelle:
Michelle Kixmiller, PMHNP
Michelle is a Board Certified Psychiatric Mental Health Nurse Practitioner 

Tami West, PhD
Stress & Mental Health Expert Dr. Tami West uses research & fun to help transform your life.

Recently I listened to a stress management podcast. I really liked her style and her content. It was odd, but there was one thing she said that struck me as she spoke about journaling: When we put our worries onto paper, it moves them from the emotions center to the thinking center. And then she moved on.I thought, "I’ve given advice like that before. And moved on."What I found myself wanting was examples. Stories. What did it look like when YOU did that? What worked? What didn’t?That’s what we’re doing today.First, I dug into that Stress in America report we discussed last week (click here to listen to that episode). I thought what do people need? What are they struggling with? As you may expect, the numbers were worse for women than for men, so I decided to go that direction for the next 3 weeks. Even though I’m targeting women here, the stories and advice transcend gender in many areas.Next I looked at the top I for women, according to the report. They were:58% family responsibilities50% consumed by worries regarding money49% relationshipsSo that’s where we’re going. Today, we’ll talk about family. Next week money. The final week, relationshipsNext, I did some specific research and have 4 recent studies to share with you (Link and info in show notes at https://www.tamiwest.com/post/stress-awareness-month-part-ii-family-responsibilities)So women want/need help! But what experience do I have to talk to you about family responsibilities? Here's a bit of my background:· 3 biological children born 1988-1992· Had my 1st son when my 1st husband was in the military. We were in Wichita, KS with no support whatsoever and my son was a very colicky baby.· I was in a psychiatric hospital when they were 2,4,6· Single mom of those 3 from 1998-2003· Got my master’s degree during that time· Gained 5 stepchildren in 2003· Traveled while 5 of the 8 still lived at home· Took care of my mentally ill mother with dementia while traveling· Cared for my father with Alzheimer’sDid I do a great job during these seasons? Let's evaluate 😁What I did poorly· Yelled. A lot apparently· Never said no or asked for help· Expected myself and others to be perfect· Put too much on my plate· Had unrealistic expectations· Had buried AND apparent resentment and anger· Saw my family as extra to my life (I’ll explain in a bit)Finally, here's what I did wellI GOT HELP!Help has lots of different outfits: · Got a therapist when I got divorced. · Let my family help. · Took on a new view of family. · I learned by accident. · I matured.I’m hoping that by laying the groundwork, showing you what it looks like, and not just saying do it, that you’ll be likely to try something. So, here are the 5 things I encourage you to do:· Get professional help: EAP, counselor, live, online· ASK for help – family & friends.· Adjust your view of family, and make smart choices· Learn on purpose· Be patient as seasons changesLove and Hugs! All links in show notes at https://www.tamiwest.com/post/stress-awareness-month-part-ii-family-responsibilities.**Not intended to be therapy or replace therapy - If you need further help, please reach out to one of these resources or one in your area:General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life’s challenges. Thanks for joining today! Connect with me:https://www.tamiwest.com/Facebook.com/tamiwestseminars [email protected]

Connect with us

• Instagram: Consider Yourself Hugged (new account!)
• TikTok: Short clips and stories
• YouTube: Full episodes + video snippets
• Women’s Group: A Place for Women—ongoing conversation

**The information shared in this episode is for educational and informational purposes only and is not a substitute for professional mental health care.
If you or someone you know is struggling, please seek help from a qualified professional. If you’re in crisis, call or text 988 to reach the Suicide and Crisis Lifeline, or visit 988lifeline.org for chat and resources.

General Resources 
National Alliance of Mental Illness: https://www.nami.org 
Mental Health America: https://mhanational.org 
Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ 

About Tami & Michelle:
Michelle Kixmiller, PMHNP
Michelle is a Board Certified Psychiatric Mental Health Nurse Practitioner 

Tami West, PhD
Stress & Mental Health Expert Dr. Tami West uses research & fun to help transform your life.

How embarrassing that I had no idea April is National Stress Awareness Month. Of course, I’m not a fan of the word, but I am a fan of helping people deal with this concept we call stress.I was walking Charlies this morning, thinking Oh I’ll just do 4 sessions about stress, that’s what I do, that’ll be easy! But it wasn’t. I’ve been speaking about stress for about 20 years, and today I felt a real burden to try a different approach.Today, Part I, isn’t about giving advice. Instead, it truly is about developing awareness and finding out where you are in your life. As I read the 2023 Stress in America report, this passage broke my hear:Around three in five adults (61%) said people around them just expect them to get over their stress. Nearly half (47%) said they wish they had someone to help them manage their stress. Some adults (36%) said they don’t know where to start when it comes to managing their stress, and a third (33%) said they feel completely stressed out no matter what they do to manage their stress. In fact, two-thirds of adults (66%) said that, in the last 12 months, they could have used more emotional support than they received, and around a quarter (26%) cited the need for a lot more support. More than two in five adults (44%) said they don’t feel anyone understands what they are going through, and more than half (52%) said they wish they had someone to turn to for advice and/or support.People feel lonely. Misunderstood. Helpless. Lost.So today isn’t bullet points or 3 steps or any other step-by-step formula. It’s about me sharing my heart and, hopefully, you opening yours! Take a listen and let me know how I can help you! All links in show notes at https://www.tamiwest.com/post/stress-awareness-part-i-developing-awareness.Thanks for joining!*Disclaimer:The information in this show is not intended to be therapy or to address your individual situation. It is information based on our experiences, opinions, and research. If you need further help, please reach out to one of the resources mentioned in the show notes.General Resources National Alliance of Mental Illness: www.nami.orgMental Health America: mhanational.orgMental Health First Aid Resources: www.mentalhealthfirstaid.org/Celebrate Recovery: www.celebraterecovery.com/About AA: www.aa.org/Tami West, PhD Stress and Mental Health ExpertDr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life’s challenges.Connect with me:www.tamiwest.com/facebook.com/tamiwestseminarswww.linkedin.com/in/tamiwest/[email protected]

Connect with us

• Instagram: Consider Yourself Hugged (new account!)
• TikTok: Short clips and stories
• YouTube: Full episodes + video snippets
• Women’s Group: A Place for Women—ongoing conversation

**The information shared in this episode is for educational and informational purposes only and is not a substitute for professional mental health care.
If you or someone you know is struggling, please seek help from a qualified professional. If you’re in crisis, call or text 988 to reach the Suicide and Crisis Lifeline, or visit 988lifeline.org for chat and resources.

General Resources 
National Alliance of Mental Illness: https://www.nami.org 
Mental Health America: https://mhanational.org 
Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ 

About Tami & Michelle:
Michelle Kixmiller, PMHNP
Michelle is a Board Certified Psychiatric Mental Health Nurse Practitioner 

Tami West, PhD
Stress & Mental Health Expert Dr. Tami West uses research & fun to help transform your life.

Today, I have a strongly worded message for my pal, Perfectionism:Get out of my life.... today!!! I hope you have the same message. I didn't realize until recently that it has been rearing it's ugly head in my life again, and I will not continue to allow that! Today we'll talk about causes of perfectionism, the vicious cycle, and what to do for more peace.Do You Battle Perfectionism?· Do you feel like what you accomplish is never quite good enough?· Do you often put off turning in papers or projects, waiting to get them just right?· Do you feel you must give more than 100 percent on everything you do or else you will be mediocre or even a failure?Causes of Perfectionism· Fear of failure. · Fear of making mistakes. · Fear of disapproval. · All-or-none thinking. · Overemphasis on “should's.” · Believing that others are easily successful. The Vicious Cycle of Perfectionism (See diagram in show notes https://www.tamiwest.com/post/goodbye_perfectionism)So what's the cycle. First, perfectionists set unreachable goals. Second, they fail to meet these goals because the goals were impossible to begin with. Failure to reach them was thus inevitable. Third, the constant pressure to achieve perfection and the inevitable chronic failure reduce productivity and effectiveness. Fourth, this cycle leads perfectionists to be self-critical and self-blaming which results in lower self-esteem. It may also lead to anxiety and depression. “This time if only I try harder I will succeed.” Such thinking sets the entire cycle in motion again. Instead, try Healthy Striving Healthy strivers take pleasure in the process of pursuing the task at hand rather than focusing only on the end result. What to do About Perfectionism· Set realistic and reachable goals based on your own wants and needs and what you have accomplished in the past. · Set subsequent goals in a sequential manner. · Experiment with your standards for success. · Focus on the process of doing an activity not just on the end result. · Use feelings of anxiety and depression as opportunities to ask yourself, “Have I set up impossible expectations for myself in this situation?”· Confront the fears that may be behind your perfectionism by asking yourself, “What am I afraid of? What is the worst thing that could happen?”· Recognize that many positive things can only be learned by making mistakes. When you make a mistake ask,· “What can I learn from this experience?” More specifically, think of a recent mistake you have made and list all the things you can learn from it.· Avoid all-or-none thinking in relation to your goals. This will take time, but you can do it! And so can I.Thanks for joining!*Disclaimer:The information in this show is not intended to be therapy or to address your individual situation. It is information based on our experiences, opinions, and research. If you need further help, please reach out to one of the resources mentioned in the show notes.General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life’s challenges. Connect with me:https://www.tamiwest.com/facebook.com/tamiwestseminars https://www.linkedin.com/in/tamiwest/ [email protected]

Connect with us

• Instagram: Consider Yourself Hugged (new account!)
• TikTok: Short clips and stories
• YouTube: Full episodes + video snippets
• Women’s Group: A Place for Women—ongoing conversation

**The information shared in this episode is for educational and informational purposes only and is not a substitute for professional mental health care.
If you or someone you know is struggling, please seek help from a qualified professional. If you’re in crisis, call or text 988 to reach the Suicide and Crisis Lifeline, or visit 988lifeline.org for chat and resources.

General Resources 
National Alliance of Mental Illness: https://www.nami.org 
Mental Health America: https://mhanational.org 
Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ 

About Tami & Michelle:
Michelle Kixmiller, PMHNP
Michelle is a Board Certified Psychiatric Mental Health Nurse Practitioner 

Tami West, PhD
Stress & Mental Health Expert Dr. Tami West uses research & fun to help transform your life.

Let's start by defining the word guilt:AI definition: Guilt is an emotional state characterized by feelings of responsibility or remorse for having committed a wrongdoing or for failing to meet a certain standard of behavior, often accompanied by a sense of regret or self-blame. Dictionary.com definition: the fact of having committed a specified or implied offense or crime.So, in my summary, the word guilt is defined as you are responsible for having done something wrong. I am big on the power of visualization, so I suggest that you visualize yourself in a courtroom, you’re sitting in the chair and the jury is trying to determine your guilt over an issue. And it makes sense to visualize yourself in that court of law because the word guilt is so closely associated with trials. Let’s use an example here. Let’s say that you have a job and you’re working with a team doing a project. You finish your part of the project and you hand it over to one of your teammates, and you realize before you do that that you’ve made a mistake. But it’s just a small mathematical error, it would take you forever to fix it, and so you don’t fix it. You hand it over to your teammate, she finishes it, turns it n to your boss, your boss catches the mistake, blames your friend, and you say nothing. You go home, pick up the phone and call your friend Sue. And you say “Sue, I made this mistake today and my teammate got blamed and I didn’t speak up and now I kind of...” what would you say, “feel guilty.” We say it all the time, right? I kind of feel guilty. Well, that’s a phrase you need to get rid of. You need to throw that out forever because it doesn’t make sense to say I feel guilty because either you are or you’re not. Now I know if I were you, I would be sitting there thinking, “Well yeah, but that’s pretty cut and dry. But what about the other things I’ve put on my list, like not spending time with my children or not calling my mother or whatever it is. Those aren’t so cut and dry.” We’ll come back to those in just a minute. When I call my friend Sue and I say “I kind of feel guilty,” what am I looking for Sue to do? I want her to make me feel better. I want her to make my guilt go away. Now its not that I’m trying to be irresponsible or shirk my responsibility. Freud gave it a name; he called it the pleasure principle. And he says we don’t want to feel emotional pain in our souls and we’ll do whatever we need to do to get rid of it. And so what I’m asking Sue to do is to take away my emotional pain and I want her to say “Oh, it’s ok, you didn’t mean to.” That’s what I want her to say. Now, contrast this, how does it seem different if I call my friend Sue and I say “Sue, I’m guilty of not speaking up when I made a mistake and someone else got in trouble for it.” Do you see how that sounds different? I am guilty of. Let's take the phrase I feel guilty and throw it away and replace it with I am guilty of. On the other hand, what if you’re not guilty? (Show notes for more at https://www.tamiwest.com/post/goodbyeguilt)Thanks for joining!**Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources:General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life’s challenges. Connect with me:https://www.tamiwest.com/facebook.com/tamiwestseminars [email protected]

Connect with us

• Instagram: Consider Yourself Hugged (new account!)
• TikTok: Short clips and stories
• YouTube: Full episodes + video snippets
• Women’s Group: A Place for Women—ongoing conversation

**The information shared in this episode is for educational and informational purposes only and is not a substitute for professional mental health care.
If you or someone you know is struggling, please seek help from a qualified professional. If you’re in crisis, call or text 988 to reach the Suicide and Crisis Lifeline, or visit 988lifeline.org for chat and resources.

General Resources 
National Alliance of Mental Illness: https://www.nami.org 
Mental Health America: https://mhanational.org 
Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ 

About Tami & Michelle:
Michelle Kixmiller, PMHNP
Michelle is a Board Certified Psychiatric Mental Health Nurse Practitioner 

Tami West, PhD
Stress & Mental Health Expert Dr. Tami West uses research & fun to help transform your life.

Welcome back to the second part of our series on debunking the myth of having "no time" and delving into the essential aspect of self-care. In Part I (go to show notes to find link for part I at https://www.tamiwest.com/post/mythofnotimeii), we threw boulders at the common notion that time is an elusive entity, demonstrating how it's more about priorities than scarcity. Now, in Part II, we delve deeper into practical strategies for nurturing yourself even if the world tells you not to!As we navigate the demands of work, family, and personal aspirations, it's crucial to recognize what steals our time and joy. From the subtle pressure of societal expectations to the internal dialogue that guilts us out of self-care, various factors can hinder our well-being. However, armed with awareness and actionable steps, we can reclaim our time and prioritize self-care without guilt or compromise.Whether you have three minutes or thirty, there are strategies tailored to fit into your busy schedule and rejuvenate your mind, body, and soul. Let's embark on this journey of self-discovery and empowerment together.Tami’s Top 81. Admit your limitations. 2. NO Guilt if you take time for yourself – could turn in to victim mentality (Link to my YouTube Guilt video)3. Adjust your view of work4. Plan, or have a time management tool5. Avoid anger and resentment at others6. Find a mentor 7. Ask yourself, What do I want out of my life? Do I actually want some time and some joy?8. Avoid the comparison trap.From APA Article (see show notes for link)1. Make personal and professional self-care a priority.2. Honestly assess your psychological and physical health. Focus on prevention rather than simply on remedying problems.3. Find time for activities that are personally restorative.4. Avoid isolation. Identify sources of social support and use them. 5.Establish and maintain professional connections that offer an opportunity to discuss the specific nature and stressors of your work. 6. Take occupational risks seriously, and be aware of the particular risks facing practicing psychologists.7.Develop realistic and reasonable expectations about work and your capabilities at any given time. 8. Pay attention to the need for balance in work, rest and play. 9.Pursue opportunities for intellectual stimulation, including some outside the profession. 10.Take steps to enhance your career satisfaction.From AI: Here are 10 self-care activities you can do in under five minutes to help rejuvenate your mind, body, and soul:1. Deep Breathing Exercises2. Stretching3. Gratitude Journaling4. Hydration5. Mindful Snacking6. Listening to Music7. Aromatherapy8. Quick Meditation9. Digital Detox10. AffirmationsHere are 10 self-care activities you can do in under 30 minutes to help rejuvenate your mind, body, and soul:1. Taking a Relaxing Bath2. Reading3. Nature Walk4. Yoga or Pilates5. Creative Arts6. Cooking a Healthy Meal7. Meditation or Mindfulness Practice8. Home Spa Treatments9. Exercise10. JournalingAs we close this chapter on time and self-care, remember: your well-being matters! You deserve to have joy! Embrace each moment, prioritize yourself, and find joy in the journey. You're stronger than you know. Keep shining!**Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources:General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Show notes post by 7 am CST 03/13/24Thanks for joining today! Connect with me:https://www.tamiwest.com/Facebook.com/tamiwestseminars [email protected]

Connect with us

• Instagram: Consider Yourself Hugged (new account!)
• TikTok: Short clips and stories
• YouTube: Full episodes + video snippets
• Women’s Group: A Place for Women—ongoing conversation

**The information shared in this episode is for educational and informational purposes only and is not a substitute for professional mental health care.
If you or someone you know is struggling, please seek help from a qualified professional. If you’re in crisis, call or text 988 to reach the Suicide and Crisis Lifeline, or visit 988lifeline.org for chat and resources.

General Resources 
National Alliance of Mental Illness: https://www.nami.org 
Mental Health America: https://mhanational.org 
Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ 

About Tami & Michelle:
Michelle Kixmiller, PMHNP
Michelle is a Board Certified Psychiatric Mental Health Nurse Practitioner 

Tami West, PhD
Stress & Mental Health Expert Dr. Tami West uses research & fun to help transform your life.

Welcome in! Part I will cover why it’s a myth and Part II, how to better take care of yourself.This all started with a “remodel” of my guest bathroom (story in episode!)Let’s get this out-of-the-way: if you have a new baby, a new job, you’re in school, a single parent, taking care of an elderly parent, etc. your time is definitely more limited! Today we'll do a couple of things: First, we'll talk about how Americans are using their time. Then I'll share 3 different approaches to why we often say we don't have enough time for self-care: 1) AI-generated, 2) APA Article (link at end of show notes), 3)Tami's take 😁Show notes at https://www.tamiwest.com/post/themythofnotime.Thanks for joining!**Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources:General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/

Connect with us

• Instagram: Consider Yourself Hugged (new account!)
• TikTok: Short clips and stories
• YouTube: Full episodes + video snippets
• Women’s Group: A Place for Women—ongoing conversation

**The information shared in this episode is for educational and informational purposes only and is not a substitute for professional mental health care.
If you or someone you know is struggling, please seek help from a qualified professional. If you’re in crisis, call or text 988 to reach the Suicide and Crisis Lifeline, or visit 988lifeline.org for chat and resources.

General Resources 
National Alliance of Mental Illness: https://www.nami.org 
Mental Health America: https://mhanational.org 
Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ 

About Tami & Michelle:
Michelle Kixmiller, PMHNP
Michelle is a Board Certified Psychiatric Mental Health Nurse Practitioner 

Tami West, PhD
Stress & Mental Health Expert Dr. Tami West uses research & fun to help transform your life.