In this episode of the Permission to Love Podcast, we continue the Resilient by Design series, focusing on three essential cognitive tools to help you build resilience, reframe stress, and create a healthier relationship with yourself. 

Stress can often feel overwhelming, but in this episode we look at the research-backed strategies that demonstrate how reframing stress and shifting our mindset can unlock personal growth and empowerment.

You will learn how to:

• Use the ABC model (Activating Event, Belief, Consequence) to identify and transform stress triggers.
• Develop a growth mindset through small, achievable goals and consistent celebration of progress.
• Rewire outdated schemas and limiting beliefs with positive self-talk to build confidence and resilience.

This episode is packed with actionable insights, stories, and research-based techniques to help you stop surviving and start thriving.

Key Takeaways:

1. Reframing Stress:
   • Stress is not inherently bad; how we interpret it determines its impact.
   • Research by Lazarus and Folkman shows that appraising stress as a challenge (rather than a threat) leads to motivation and empowerment.
   • The ABC model: Identify the Activating Event, the Belief about the event, and the Consequence. Shift the belief to change the outcome.
2. The Growth Mindset:
   • A fixed mindset limits potential, while a growth mindset encourages adaptability and learning.
   • Incremental goals and small wins build momentum.
   • Celebrating progress rewires the brain for optimism and resilience.
3. Positive Self-Talk:
   • Inner dialogue shapes how we view ourselves and the world.
   • Negative schemas, rooted in past experiences, can trap us in outdated narratives.
   • Neuroscience shows positive self-talk strengthens neural pathways linked to optimism and resilience.
4. Actionable Challenge:
   • Pick one cognitive tool—reframing stress, developing a growth mindset, or practicing positive self-talk—and commit to using it this week.

Chapters:
00:00 Introduction: Stress, anxiety, and avoidance
02:45 The power of reframing stress
04:19 The ABC model: Understanding activating events, beliefs, and consequences
07:11 Developing a growth mindset: Tips and tools
08:57 The importance of reframing stress and embracing challenges
10:44 Setting incremental goals and celebrating small wins
13:55 The impact of self-celebration on resilience
16:03 Rewriting inner narratives through self-talk
17:48 Understanding schemas and reframing beliefs

I am grateful you are here,
Jerry

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