#32 Part 2 Sanford Strong- Rebuilding Mental Health After the 2020 Flood Mini-Series

Katy Dean is a tele-therapist helps people with their stress and mental health. She is an area restaurant owner who has experienced flooding near her own restaurant and so I wanted to have her on the podcast for part 2 to talk specifically about what people can do from a mental health and counseling perspective to ensure they are doing all they can to improve their mental health.

Topics Discussed:

-How to best organize and handle day to day stress

-What to do if stress, anxiety, depression or hopelessness feels like too much to handle

-What to do if you cannot afford counseling

-What to do if you are having thoughts of suicide or you know someone who is having thoughts of suicide

Below is a list of helpful resources:

APPS to try

CALM

HEADSPACE

National Suicide Hotline:                             1-800-273-TALK

                                                                           TEXT 741741

Midland County CMH                                   989-631-2320

Midland

Gladwin County CMH                                   989-426-9295

Gladwin

Westlund Guidance Clinic                            989-793-4790

Saginaw

Family and Children's Services                   989.631.5390

Midland

Partners In Change                                        989.832.2165

Midland

Ten Sixteen Recovery                                   989.631.0241

Midland

#31 How to Conquer Your Pain- and a day in the Anti-Inflammatory Life

Conquer Your Pain: a Drug-Free Guide to Healing gives you the step-by-step blueprint to healing your pain. You can have less pain, break the pain cycle, change your pain tolerance, have more energy and live a more joyful life.

Topics Covered:

-How do you conquer your pain

-A day in the anti-inflammatory life

-Mindset shifts to make change sustainable

-Success stories from our amazing clients

If you are one of the first 10 people to sign up you get the Bonus Blueprint to Healing for free. This is a plan that you and I set up to ensure that you know exactly what to do to have less pain. Enroll here

https://www.micultivatebalance.com/pain

Thanks for listening!

If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don't forget to subscribe, rate and review the podcast to let us know your key takeaways.

Connect with Sarah

Facebook https://www.facebook.com/groups/micultivatebalance/

Instagram https://www.instagram.com/micultivatebalance/

Website https://www.micultivatebalance.com/

Pinterest Page: https://www.pinterest.com/micultivatebalance/

YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e

#30 Part 1 Sanford Strong-Rebuilding Hope After the 2020 Flood Mini-Series

The purpose of this episode is to give people some easy and practical tools to reduce their stress and improve their mental health as they rebuild their lives.

On May 20, 2020 substantial rain fall and flooding led to the damage and destruction of several area dams leading to thousands of people losing their homes and businesses. Four months later thousands of people in the Beaverton, Edenville, Wixom, Sanford and Midland, Michigan area's are still trying to rebuild the stress and burden is crushing.

Topics Include:

How to reframe our bodies natural stress response

3 Ways to lower your stress level

Resources for help and support

If you were not affected by the flood and dam breaks in May of 2020 and are looking to be a blessing to others please consider a donation to the Greater Sanford Lake Area Residential Flood Recovery Project Fund: https://www.midlandfoundation.org/fund/greatersanfordlakearearesidentialfloodrecoveryprojectfund/?fbclid=IwAR01ywjJeTY7JWdTYYlspSrR9BcXrugFIXJet3CaDRLQzsxQVww9JYspVIQ

Resources:

Sanford Strong Facebook Page: https://www.facebook.com/groups/604238603631574

Mid-Michigan Dam Emergency Relief Support Group: https://www.facebook.com/groups/2650404455221776

Midland Area Community Foundation Recovery Group: https://www.midlandfoundation.org/ZoomIntoFlood/?fbclid=IwAR2-BIqkqYSpkVfctYgYrSn-xvzEwdFJlNKqkPcMf5VHScBtalCXqiZvPjM

Thanks for listening!

If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don't forget to subscribe, rate and review the podcast to let us know your key takeaways.

Connect with Sarah

Facebook https://www.facebook.com/groups/micultivatebalance/

Instagram https://www.instagram.com/micultivatebalance/

Website https://www.micultivatebalance.com/

Pinterest Page: https://www.pinterest.com/micultivatebalance/

YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e

#29 How to Conquer Your SMART Goals, Mini Milestone and Mindset Blocks

Achieving goals is awesome! But it's easier said than done. This episode will show you how to do it all. Weather your goals are health related, financial, relationship based, professional or any other kind this episode will help get you there.

Topics Include:

-How to set SMART goals (Specific, Measurable, Achievable, Relevant, Timely)

-Create mini milestone to gain momentum

-Sure-fire way to tackle the 3 biggest mindset blocks

Want to journal along as you listen? Download the Goals Journal Prompt at www.micultivatebalance.com

The Conquer Your Pain Early bird bonus comes out today! Get the anti-inflammatory foods Bundle for FREE when you register for Conquer Your Pain: a Drug-Free Guide to Healing at https://www.micultivatebalance.com/pain

Thanks for listening!

If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don't forget to subscribe, rate and review the podcast to let us know your key takeaways.

Connect with Sarah

Facebook https://www.facebook.com/groups/micultivatebalance/

Instagram https://www.instagram.com/micultivatebalance/

Website https://www.micultivatebalance.com/

Pinterest Page: https://www.pinterest.com/micultivatebalance/

YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e

#28 Heather Cook Intuitive Eating and Nutrition As We Age

Heather Cook is an intuitive eating coach. She learned very young about the diet roller coaster and how it does not work long term. Now she helps women heal their bodies through good nutrition and set goals based on realistic

Topics:

What is intuitive eating

Setting realistic goals

How to hack your way through the grocery shopping

Permission to have treats!

How restrictive dieting wreaks havoc on our metabolism

How to stop worrying about counting calories and how to just worry about portions

Heather talks to us about nutrition through menopause and how if we listen to our bodies then we will all be so much better off. Plus she shares some of her kitchen favorites.

Over on Pinterest we have a whole board of our favorite healthy foods just click the link below

Take the pain IQ quiz at www.micultivatebalance.com/tools

Thanks for listening!

If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don't forget to subscribe, rate and review the podcast to let us know your key takeaways.

Connect with Sarah

Facebook https://www.facebook.com/groups/micultivatebalance/

Instagram https://www.instagram.com/micultivatebalance/

Website https://www.micultivatebalance.com/

Pinterest Page: https://www.pinterest.com/micultivatebalance/

YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e

Connect with Heather:

Website: https://www.bloomandthrivenutrition.com/?fbclid=IwAR1Wh27BnBSLB9Q_9gZlgc71ppWMt3w-rJYAVijeo3N56iRNMQ4r9LyTBHY

Facebook: https://www.facebook.com/bloomandthrivenutrition/

Instagram: https://www.instagram.com/bloomandthrivenutrition/ 

# 27  On Your Worst Days, 7 Ways to Ease Your Pain

One day my mom and I were sitting around a bon fire during a long weekend of camping. We were talking about how we wish everyone knew a few things when it came to pain relief and making yourself feel better on back days.

So, as a self-proclaimed go-getter and hater of boredom, we created an online course that shows people the things that can help them do that. Todays podcast episode is all about what you can do, even on your worst and most painful days to ease your pain and soreness.

Topics Included:

7 things to make even your most painful days better

Plus a bonus to boost your endorphins and break the psychosocial pain cycle

3 favorite things right now that make our week a little better

Over on our YouTube channel we have several videos that show how to foam roll, stretch certain hard to get muscle groups, and relieve pain based on soreness area

11 smart habits to Conquer Your Pain www.micultivatebalance.com/tools

Find Our Your Pain IQ at www.micultivatebalance.com/tools

Thanks for listening!

If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don't forget to subscribe, rate and review the podcast to let us know your key takeaways.

Connect with Sarah

Facebook https://www.facebook.com/groups/micultivatebalance/

Instagram https://www.instagram.com/micultivatebalance/

Website https://www.micultivatebalance.com/

Pinterest Page: https://www.pinterest.com/micultivatebalance/

YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e

Want to get our favorite massage tools for pain relief? Download the free guide at www.micultivatebalance.com/tools 

# 26 My 5 Biggest Mistakes When Learning About My Pain

If you are starting to research and investigate your pain, headaches, migraines, stiffness, soreness or just that weird ache that won't go away, then this episode is for you.

When I was diving deep into researching why I have pain, I made some huge mistakes that really stopped me and held me back. I want to share them with you today because they made me feel discouraged, overwhelmed and downright hopeless.

First, I was in denial that there was a problem and thought it would all go away on its own I was constantly thinking "after this week things will slow down and it will go away on its own". Then I got a cold hard dose of reality when I realized I needed to focus on myself first, I needed to fill my cup before I could pour out to others.

My 5 mistakes were:

1. I researched a million hours and convinced myself I was dying
2. I got super discouraged when things didn't work
3. I took all the "advice" I received as cold and hard rules that were set in stone
4. I didn't take time to celebrate my wins or look how far I had come, how much progress I had made, celebrate those wins
5. I thought I didn't deserve or wasn't worthy of finding a solution

One huge mindset shift I needed to make and probably the biggest myth about pain is that movement and exercise will not make it worse.

If you are having pain that is stopping you from living, slowing you down and making you feel helpless, stuck, frustrated or like you are drowning in overwhelm then you deserve to find a solution.

It's not selfish, it's not stupid, it's not a waste of money, or time or energy or resources.

You have to focus on you first, because no one else is going to, this is the time.

3 Steps to Get Started in Healing Your Pain

1. Keep a journal-journal what works, what doesn't work, your gratitude, your thoughts, feelings, boundaries, frustrations, and get it all out.
2. Try something that you know won't hurt you: aka water, sleep, ya know. . .vegetables.
3. Focus on the things that help

Over on Pinterest we have a whole board of anti-inflammatory foods just click the link below

11 smart habits to Conquer Your Pain www.micultivatebalance.com/tools

How to Relieve Tension Video Training www.micultivatebalance.com/tools

Thanks for listening!

If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don't forget to subscribe, rate and review the podcast to let us know your key takeaways.

Connect with Sarah

Facebook https://www.facebook.com/groups/micultivatebalance/

Instagram https://www.instagram.com/micultivatebalance/

Website https://www.micultivatebalance.com/

Pinterest Page: https://www.pinterest.com/micultivatebalance/

Want to get our favorite massage tools for pain relief? Download the free guide at www.micultivatebalance.com/tools 

#25 Regina Smohai How to Reduce Your Pain with Mindset, Resilience, and a Healthy Lifestyle

After a lifetime of pain and hearing that her pain was "all in your head" Regina Smohai was determined to find a better way. She dove into learning about pain, wellness, nutrition and all things related to chronic conditions and the lifestyle that could help her.

Topics Covered:

-How knowledge is power when you take control of your own health and wellness

-What to do when you hear "it's all in your head"

-How to address mindset and limiting beliefs in your subconscious for long term change and success

-What to do when you feel lost or overwhelmed in the massive amount of information about pain management and your health

Regina has worked with hundreds of clients suffering from digestion problems, lowered immune system, hormonal imbalance, inflammatory conditions and all kinds of injury or non - injury related pain. 

She knows how difficult life can be for those suffering from any of the above conditions, or living in constant pain or from mobility problems, being unable to participate in activities they like. Having suffered from scoliosis as a child as well as developing digestion, hormonal and chronic inflammation by her early 20s, she now lives pain free having addressed lifestyle factors, mindset, diet and have adopted a corrective exercise regime.

Thanks for listening!

If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don't forget to subscribe, rate and review the podcast to let us know your key takeaways.

Connect with Sarah

Facebook https://www.facebook.com/groups/micultivatebalance/

Instagram https://www.instagram.com/micultivatebalance/

Website https://www.micultivatebalance.com/

Want to get our favorite massage tools for pain relief? Download the free guide at www.micultivatebalance.com/tools  

Connect with Regina Smohai

Facebook: https://www.facebook.com/SpinalMatters

Instagram: https://www.instagram.com/spinalmatters/

Website: https://www.spinalmatters.com/

#24 Bonus Tannya Bernadette-Style and Shopping Boosts Self-Care and Self-Confidence

Tanya Bernadette is a personal stylist and the founder of the Closet Edit. She teaches us some great things for back to school or work fashion for fall. Plus, some great ideas for fashion via video call.  

Topics Covered:

-How Style is self-care

-Have 5 go-to outfits

-What to do if you find yourself wearing the same thing over and over again

Tannya outlines so many valuable lessons in this episode. The first thing I said to her was "I don't have good style" and we dug into why so many people feel that way. As it turns out we don't have to read fashion magazines or follow the latest trends to have good fashion (what does "good fashion" even mean anyway?) but shopping and getting a few new pieces for fall can really help us to feel good about ourselves helps us with our self-care and gives us a huge self-confidence boost.

Thanks for listening!

If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don't forget to subscribe, rate and review the podcast to let us know your key takeaways.

Connect with Sarah

Facebook https://www.facebook.com/groups/micultivatebalance/

Instagram https://www.instagram.com/micultivatebalance/

Website https://www.micultivatebalance.com/

Want to get back into a good routine for fall? Check out our free download at www.micultivatebalance.com/tools

Connect with Tannya Bernadette

Facebook: https://www.facebook.com/theclosetedit

Instagram: https://www.instagram.com/thecloset.edit/

Website: https://myclosetedit.com/

#23 13 Life Hacks to Simplify, Organize and Declutter Your Home and Your Mind

Life doesn't have to be this hard! Today Sarah teaches us 13 easy hacks to make life easier. What toll is stress, disorganization and clutter taking on your mental, emotional, physical health. . . Not to mention your peace of mind? Clutter on the outside makes for anxiety on the inside.

As we head into the fall big changes, our natural rhythms of life begin to shift. These tips will help you to plan ahead and make each day easier.

Today's sponsor is our new FREE download just visit www.micultivatebalance.com/tools  to the Journal Prompts for Big Changes and Big Decisions

Life Hacks to Plan Ahead:

1. -Have 5 meals on the ready with ingredients on hand all the time
2. -brainstorm 3 date night ideas and 3 family fun night ideas
3. -organize your closets before you go shopping
4. -Brainstorm: what are things that would be quickest and the least frustrating if you did them every day and what things would be quickest and easiest if you batched them.

For example:

-Do one load of laundry per night

-Keep up on the dishes-at least once per day

-Meal prep your week-have a loose plan

-Plan your week on Sunday nights (family review) who is going to be where? What extra things do you have to do, who is driving?

Mornings

1. -Get your butt up early

-Start your day with you

-Plan your day in advance Killer mourning routine (Get our Killer Morning Routine Download for FREE at www.micultivatebalance.com/tools

Daytimes

1. -Keep your energy up by moving 20 seconds every 20 minutes
2. -Time blocking: especially if you have kids at home right now
3. -Create calendar triggers as reminders
4. -2-minute rule -if you can do it in 2 minutes or less, do it now
5. -Have a power hour once per week (emails, clean house, errands run, bills paid, phone calls done, appointments made)

Evenings

1. -Do a clean sweep before bed and choose one chore

Today's sponsor is our new FREE download just visit www.micultivatebalance.com/tools  to get 11 Smart Habits to Conquer Your Pain

Thanks for listening!

If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don't forget to subscribe, rate and review the podcast to let us know your key takeaways.

Connect with Sarah Zastrow

Facebook https://www.facebook.com/groups/micultivatebalance/

Instagram https://www.instagram.com/micultivatebalance/

Website https://www.micultivatebalance.com/

Grab our free video training How to Reach Your Goals and Stand Back Up After You Fail at www.micultivatebalance.com/tools