In this episode of 'Fuck Fear with Christine Sprately,' Christine dives into the concept of HALT (Hungry, Angry, Lonely, Tired) and its vital role in emotional and hormonal regulation. Designed to provide practical tools for listeners, Christine shares personal anecdotes, scientific studies, and actionable advice on maintaining balanced moods and reactions by addressing basic needs. Whether you're facing stressful situations or general day-to-day interactions, understanding and using HALT can help prevent emotional spirals and improve overall well-being. Join Christine as she explores how managing hunger, anger, loneliness, and tiredness can foster a healthier, more controlled, and fulfilling life.

00:00 Introduction and Welcome

01:05 Discussing 'Little Shop of Horrors' and Steve Martin

03:05 Introduction to HALT: Hungry, Angry, Lonely, Tired

03:24 Personal Experiences and the Importance of HALT

07:07 The Science Behind HALT

09:11 Impact of Hunger on Emotions and Behavior

12:02 Hormonal Influences and Gender Differences

18:39 Diet, Hormones, and Emotional Health

22:15 Navigating Menopause: Understanding Hormonal Changes

23:09 Personal Experiences with Hormonal Imbalance

24:14 The Impact of Diet on Hormonal Health

24:46 Understanding Emotional and Hormonal Responses

25:19 Practical Tips for Managing Anxiety and Hormonal Imbalance

29:19 The HALT Method: A Tool for Emotional Regulation

35:11 Healthy Snacking for Hormonal Balance

37:00 Meal Prep Tips for Busy Lives

42:09 Final Thoughts: Embracing Your Hormonal Journey

In this episode of 'Fuck Fear with Christine Spratley,' Christine shares her unique 21/7 rule—a self-developed technique to help manage overwhelming emotions and reduce rumination. Christine introduces the rule as a tool for emotional regulation, especially useful during challenging times, such as her recent divorce mediation. Using Cognitive Behavioral Therapy principles, she explains how limiting oneself to 21 minutes a day, divided into seven 3-minute slots, can significantly curb the habit of repetitive negative thinking. Join Christine as she provides insights into turning negative energy into constructive action, ensuring we make the most of our days.

00:00 Introduction and Welcome

00:51 Christine's Driving Anecdote

01:57 The 21/7 Rule Explained

04:02 Applying the 21/7 Rule in Daily Life

07:22 The Importance of Emotional Regulation

11:04 Reflection vs. Rumination

16:09 Tracking and Celebrating Progress

20:06 Final Thoughts and Encouragement

In this episode of 'Fuck Fear with Christine Spratley' we dive into the theme of change and fear. Christine reflects on her life changes since leaving corporate, discussing the impact of 'Who Moved My Cheese?' by Dr. Spencer Johnson. She explores the book's characters and their reactions to change, urging listeners to think about their responses to life's shifts. Christine shares personal insights on overcoming fear, embracing new opportunities, and the importance of periodic self-assessment. Throughout the episode, Christine encourages a mindset shift from fearing change to envisioning positive outcomes, all while incorporating her unique brand of humor and authenticity. Tune in for a motivating conversation on navigating fear and embracing change.

00:00 Introduction and Welcome
01:17 Reflecting on Life Changes
01:48 Exploring 'Who Moved My Cheese?'
04:13 Reacting to Change
13:27 Facing Fear and Taking Action
30:34 Consequences and Learning
41:51 Final Thoughts and Encouragement

In this episode of 'Fuck Fear with Christine Spratley,' Christine dives deep into the concept of living your life according to your own unique recipe. She emphasizes the importance of embracing your individuality, applying frameworks to your personal context, and resisting the urge to download someone else's formula for fulfillment. Sharing personal experiences, Christine highlights the significance of understanding yourself, continuously reexamining your choices, and valuing your own journey. Join Christine as she encourages you to be the head of your life, mix your own brew, and create a life that's authentically yours.

00:00 Welcome to Fuck Fear with Christine Spratley
01:22 The Concept of 'Bake Your Own Damn Cake'
02:19 Personal Coaching Insights and Client Experiences
04:53 The Journey of Self-Discovery and Personal Growth
06:44 Navigating Health and Nutrition with a Personal Touch
11:40 The Importance of Autonomy and Personal Agency
19:24 Reflecting on Outsourcing and Personal Fulfillment
24:47 The Value of Self-Knowledge and Unique Paths
33:40 Final Thoughts and Encouragement

Join Christine Spratley in this episode of 'Fuck Fear' as she discusses the complexities of dealing with difficult and emotionally taxing individuals, drawing on her personal experiences and insights. Christine shares her strategies for recognizing toxic behaviors, setting boundaries, and maintaining emotional stability. Learn how to avoid handling the 'turds' in life, limiting your interactions with emotionally immature and challenging people, and participating in their insanity when necessary. This episode offers practical advice and tools to help you navigate stressful interactions effectively while prioritizing your own mental health and well-being.

00:00 Welcome to Fuck Fear with Christine Spratley
01:23 The Sour Lemon Test
01:54 Step Away from the Turd
03:14 Dealing with Difficult People
09:00 Participating in Their Insanity
16:22 Setting Boundaries and Exit Strategies
32:25 Final Thoughts on Handling Turds

In this episode of 'Fuck Fear with Christine Spratley', Christine discusses the profound impact of the words we choose to use in our daily lives. She highlights the importance of reframing negative and absolute language into positive, action-oriented words. Through personal anecdotes and neurobiological insights, Christine explains how changing our language can reduce stress, enhance our sense of autonomy, and improve our overall well-being. Tune in to learn practical tips on how to track and modify your language to allow yourself and cultivate a mindset of growth and positivity.

00:00 Introduction and Catching Up
00:59 Immunity Shots and Small Talk
01:39 Choosing Your Words Wisely
04:17 Neurobiological Impact of Words
06:39 Practical Applications and Personal Stories
13:33 Neuroplasticity and Rewiring Your Brain
17:38 Implementing Positive Language
21:38 Overcoming Absolutist Thinking
36:21 Conclusion and Assignment

In this episode of Fuck Fear with Christine Spratley, Christine discusses overcoming fear and embracing one's true potential. Taking a unique approach, Christine shares personal anecdotes, encourages the audience to confront their fears, and highlights the importance of taking up space in both personal and professional settings. She delves into the societal conditioning of women to conform to smallness and provides actionable steps to break free and assert oneself. This episode is packed with motivational insights, real-life examples, and practical advice on building a supportive tribe, acting despite fear, and recognizing one's worth. Whether you're facing workplace discrimination or personal challenges, this episode is a powerful call to stand tall, speak your truth, and live boldly.

00:00 Introduction and Shots

01:25 Morning Song and Therapy

02:10 Embracing Fear and Taking Up Space

03:31 Professional and Personal Experiences

10:10 Workplace Discrimination and Health Impacts

15:07 Expressing Anger and Facing Backlash

19:54 Personal Reflections and Getting Small

27:05 Self-Reflection and Accountability

27:44 Taking the Next Best Action

28:36 Crafting a Business Plan

30:29 Navigating Career Transitions

31:56 The Importance of Feedback

35:41 Building Your Tribe

42:40 Talking to Your Friend Grace

47:16 Embracing Your Light and Strength

In this episode of 'Fuck Fear with Christine Spratley,' Christine delves into the experience of handling those off-kilter days, affectionately dubbed 'Francis days.' Drawing from the classic comedy film 'Stripes,' she explores the concept of being ornery and the importance of having controlled catharsis through humor, cussing, and other personal outlets. Christine shares her candid moments, discussing the balance between maintaining composure and allowing space for raw, unfiltered emotion while navigating life. She also emphasizes the value of surrounding oneself with a support system that understands and accepts one's true nature.

00:00 Welcome to 'Fuck Fear' with Christine Spratley
00:59 A Francis Kind of Day
05:30 The Art of Controlled Catharsis
09:00 Finding Humor in the Chaos
14:31 Embracing Your Inner Francis
29:43 The Power of Being a Woman
31:24 Final Thoughts and Embracing Your True Self

In this episode of 'Fuck Fear with Christine Spratley,' Christine delves into the concept of closure, inspired by a reel she discovered on Instagram. She discusses the misconceptions around waiting for closure from others and emphasizes the importance of self-provided closure, especially in toxic relationships and unfulfilling jobs. By sharing personal experiences and insights, Christine highlights the significance of recognizing one’s worth, setting boundaries, and moving forward for personal growth and happiness. The episode encourages listeners to identify what they need closure on and to take proactive steps to achieve it, thereby allowing their true selves to thrive.

00:00 Introduction to Closure

01:21 The Concept of Closure in Relationships

02:56 Personal Reflections on Closure

05:45 Lessons Learned from Closure

06:41 The Importance of Self-Worth

07:43 Taking Action for Closure

09:39 Redefining Closure and Moving Forward

28:48 Final Thoughts and Encouragement

Ria is back In this episode of 'Fuck Fear with Christine Spratley,' Christine dives deep into the complexities of burnout, discussing its symptoms, causes, and remedies. Rhe conversation navigates the challenges of managing workplace stress, recognizing personal and systemic issues, and the importance of replenishing oneself. They share personal experiences, practical tips, and the significance of autonomy in preventing burnout. Whether it's balancing work responsibilities, personal relationships, or self-care, this episode offers valuable insights to help you overcome burnout and reclaim your well-being.

00:00 Introduction and Technical Difficulties

01:43 Burnout Series: Understanding Stress Management

06:05 Identifying Burnout Symptoms

08:42 Physical Signs of Burnout

14:39 Emotional Detachment and Burnout

23:38 Addressing Burnout in Relationships and Work

28:35 Systemic Issues and Personal Responsibility

37:20 Navigating Relationship Equity

38:14 Handling Arguments and Communication

40:15 Balancing Work and Home Responsibilities

44:00 Incorporating Fun into Structure

47:32 Addressing Burnout and Recovery

53:36 The Cycle of Burnout and Job Fulfillment

01:03:07 Final Thoughts and Reflections