When there is distance or disconnection in a relationship, we can say that a “rupture” has occurred. Ruptures are not problematic unless a repair or reconnection is not made in a timely fashion. 

While it’s important to manage and repair relationship ruptures, the most important relationship in need of repair is the one you have with yourself. 

I encourage you to identify and learn to manage the flavor of Inner Critic causing ruptures in the relationship to your best self.

I invite you to take this free Inner Critic quiz:

www.innercriticassessment.com

You will receive an exhaustive report which will enable you to identify and get curious about your Inner Critic and the role it currently plays in your life. 

If you know that you need help repairing the relationship that you have with yourself, email me to schedule a complimentary happy hour call. 

Thank you for investing your valuable time and energy into listening to the podcast. I’m so very grateful for you. 

If you enjoyed this episode, you can “tip the bartender” by rating and reviewing the podcast. Your review makes it easier for others to find the podcast. 

Don’t forget to hit the SUBSCRIBE button to be notified any time I pour out a new episode. 

My new book Intentional Intoxication: How To Deliberately Distill The Different Life You Desire, is available on Amazon. You can imbibe on the entire book in one, short, intentionally happier hour:

Intentional Intoxication Book

If you’re interested to know about how I can support you in overcoming the habit of escaping or chasing, I invite you to reach out to me by using the email below and we find a time to chat:

[email protected]

For a quick shot of your life’s current level of intoxication, I invite you to complete the 10 Questions on my Intoxication Inventory:

Intoxication Inventory

We are at our best when we feel deeply energized because we are investing our time and energy into deeply meaningful connections, work, and projects. 

Your body will let you know that you aren’t investing your time and energy in an aligned manner when you feel drained and depleted. 

Being attached to what others think, feel, say or expect from you will prevent you from  being at your best. 

Seeking approval or validation from others will also prevent you from being at your best. 

If you know that you need help saying NO to people and things that interfere with you being at your best, email me to schedule a complimentary happy hour call. 

Thank you for investing your valuable time and energy into listening to the podcast. I’m so very grateful for you. 

If you enjoyed this episode, you can “tip the bartender” by rating and reviewing the podcast. Your review makes it easier for others to find the podcast. 

Don’t forget to hit the SUBSCRIBE button to be notified any time I pour out a new episode. 

My new book Intentional Intoxication: How To Deliberately Distill The Different Life You Desire, is available on Amazon. You can imbibe on the entire book in one, short, intentionally happier hour:

Intentional Intoxication Book 

If you’re interested to know about how I can support you in overcoming the habit of escaping or chasing, I invite you to reach out to me by using the email below and we find a time to chat:

[email protected]

For a quick shot of your life’s current level of intoxication, I invite you to complete the 10 Questions on my Intoxication Inventory:

Intoxication Inventory

“Dealing with your STRESS is a separate process from dealing with the things that cause your stress. To deal with your STRESS, you have to COMPLETE THE CYCLE.”

Emily Nagoski, PhD/Amelia Nagoski, DMA

Burnout: The Secret To Unlocking The Stress Cycle

What we refer to as “Stress” can be broken down into three parts:

1. STRESSORS: the triggers that activate the stress response in your body. Triggers can be both external and internal. These stressors cause a stress response in our body. 

When we get triggered by a stressor, our 

CENTRAL NERVOUS SYSTEM

tries to

CONTROL it

by going into

a STRESS RESPONSE:

• FIGHT

The REAL problem

is NOT the

STRESSOR

or even the

STRESS RESPONSE

(unless you hurt yourself or others).

The REAL problem

is that we

stay stuck

IN stress

rather than

COMPLETING

the STRESS CYCLE. 

When you notice having TOO MUCH energy in your body, you’re HYPER-aroused.

When you feel this way, rate the number of your stress/activation on a scale of 1 to 10 with 1 = non-existent and 10 being unbearable.

Ask yourself: What do I need to do in order to calm my body down and reduce the amount of energy?

Here are some coping strategies to try:

• Exercise

• Breathing

• shaking/bouncing

• Tapping

• tense/release your muscles

• Go outside

• Write down thoughts on paper

• Yell in a pillow

• Punch a pillow

• Lift weights

• Dance

• Play a sport

• Ask for help

• draw/paint/create

• Cross-lateral stimulation

• Meditation

• Laughter

• Read

• Anything mindful that keeps you in the present moment

• Color

• Word search

• Body work like massage or acupuncture

• Yoga

• Silence

• Stillness

• solitude

• something else?

When you notice having TOO LITTLE energy in your body, you’re HYPO-aroused.

When you feel this way, rate your energy level on a scale of 1 to 10 with 1 = no energy and 10 too much energy.

Ask yourself: What do I need to do in order to boost or increase my energy?

Here are some coping strategies to try:

• Focus on the five senses and how they impact your energy:

• What smells energize me?

• Experiment with essential oils… peppermint is great for this.

• candles/incense/soaps/perfumes/lotions

• What sounds/music energizes me?

• Create a playlist.

• Listen to a podcast.

• Listen to natural sounds on a app.

• What do I find energizing to look at?

• Is it something outside?

• Art?

• A vision board or Pinterest board?

• Scrapbooks/photos?

• What flavors/foods/textures energize me?

• Spicy?

• Chewy? Crunchy?

• Brush your teeth

• What can I touch?

• Certain fabrics?

• Massage

• hot/cold showers

• Breathwork

• Dancing

• Spending time with a pet

• Seeing friends

• Going for a drive

• Sitting outside

If you know that you need help identifying your stressors, managing stress responses, and/or closing your stress cycles, email me to schedule a complimentary happy hour call. 

Thank you for investing your valuable time and energy into listening to the podcast. I’m so very grateful for you. 

If you enjoyed this episode, you can “tip the bartender” by rating and reviewing the podcast. Your review makes it easier for others to find the podcast. 

Don’t forget to hit the SUBSCRIBE button to be notified any time I pour out a new episode. 

My new book Intentional Intoxication: How To Deliberately Distill The Different Life You Desire, is available on Amazon. You can imbibe on the entire book in one, short, intentionally happier hour:

Intentional Intoxication Book

If you’re interested to know about how I can support you in overcoming the habit of escaping or chasing, I invite you to reach out to me by using the email below and we find a time to chat:

[email protected]

For a quick shot of your life’s current level of intoxication, I invite you to complete the 10 Questions on my Intoxication Inventory:

Intoxication Inventory

“Dealing with your STRESS is a separate process from dealing with the things that cause your stress. To deal with your STRESS, you have to COMPLETE THE CYCLE.”

Emily Nagoski, PhD/Amelia Nagoski, DMA

Burnout: The Secret To Unlocking The Stress Cycle

What we refer to as “Stress” can be broken down into three parts:

1. STRESSORS: the triggers that activate the stress response in your body. Triggers can be both external and internal. These stressors cause a stress response in our body. 

When we get triggered by a stressor, our 

CENTRAL NERVOUS SYSTEM

tries to

CONTROL it

by going into

a STRESS RESPONSE:

• FIGHT

“The FIGHT response happens when you feel you're in danger, but you believe you can overpower the threat.“

• You cry

You may feel:

• irritated

“When you believe you can overcome the danger by running away, your brain prepares your body for FLIGHT.”

• Your legs are restless

You may feel:

• unsure

“When you feel neither running nor fighting is the best choice, you can freeze instead:”

• You feel cold

You may feel:

• shut down

“When you've tried fight, flight, or freeze several times without success, you may find yourself using the fawn response… your only hope of survival might be compliance and helpfulness… you are more concerned about making them (people who’ve triggered you) happy than about doing what's right for you.”

(“Fight, Flight, Freeze: How To Recognize It And What To Do When It Happens.”

Stephanie Kirby

If you know that you need help identifying your stressors, managing stress responses, and/or closing your stress cycles, email me to schedule a complimentary happy hour call. 

Thank you for investing your valuable time and energy into listening to the podcast. I’m so very grateful for you. 

If you enjoyed this episode, you can “tip the bartender” by rating and reviewing the podcast. Your review makes it easier for others to find the podcast. 

Don’t forget to hit the SUBSCRIBE button to be notified any time I pour out a new episode. 

My new book Intentional Intoxication: How To Deliberately Distill The Different Life You Desire, is available on Amazon. You can imbibe on the entire book in one, short, intentionally happier hour:

Intentional Intoxication Book

If you’re interested to know about how I can support you in overcoming the habit of escaping or chasing, I invite you to reach out to me by using the email below and we find a time to chat:

[email protected]

For a quick shot of your life’s current level of intoxication, I invite you to complete the 10 Questions on my Intoxication Inventory:

Intoxication Inventory

“Dealing with your STRESS is a separate process from dealing with the things that cause your stress. To deal with your STRESS, you have to COMPLETE THE CYCLE.”

Emily Nagoski, PhD/Amelia Nagoski, DMA

Burnout: The Secret To Unlocking The Stress Cycle

What we refer to as “Stress” can be broken down into three parts:

1. STRESSORS: the triggers that activate the stress response in your body. Triggers can be both external and internal. These stressors cause a stress response in our body. 

Tonight we’re diving into stressors. 

A stressor can be anything you:

• See

Or imagnine will threaten your safety. 

EXTERNAL STRESSORS might include:

• work

INTERNAL STRESSORS may include:

• self-criticism

Other INTERNAL STRESSORS are FEELING:

• excluded

These STRESSORS

cause a

STRESS RESPONSE

in our body.

I invite you to consider these questions:

When do you notice getting triggered:

• in a certain place?

Which external stressors do you experience?

Which internal stressors do you experience?

Which stressors can you delele from your life entirely?

Which stressors can’t be deleted but can be  managed?

If you know that you need help identifying your stressors, managing stress responses, and/or closing your stress cycles, email me to schedule a complimentary happy hour call. 

Thank you for investing your valuable time and energy into listening to the podcast. I’m so very grateful for you. 

If you enjoyed this episode, you can “tip the bartender” by rating and reviewing the podcast. Your review makes it easier for others to find the podcast. 

Don’t forget to hit the SUBSCRIBE button to be notified any time I pour out a new episode. 

My new book Intentional Intoxication: How To Deliberately Distill The Different Life You Desire, is available on Amazon. You can imbibe on the entire book in one, short, intentionally happier hour:

Intentional Intoxication Book

If you’re interested to know about how I can support you in overcoming the habit of escaping or chasing, I invite you to reach out to me by using the email below and we find a time to chat:

[email protected]

For a quick shot of your life’s current level of intoxication, I invite you to complete the 10 Questions on my Intoxication Inventory:

Intoxication Inventory

Jamie Gruber, an entrepreneur and host of the Tribe of Millionaires podcast, shared (and I paraphrase) that in order to grow into a new, expanded version of yourself, you must know the difference between “Remember When” people/relationships vs. “Imagine When/If” relationships… the former will keep you stuck in a comfort zone doing what you’ve always done, while the latter will inspire you to expand into a new possibility for you. 

It's F*cking Spiritual Podcast with guest Jamie Gruber

I invite you to consider these questions:

Which of your “Remember When” relationships are contributing to you  feeling stuck?

What “Imagine If” relationships do you need to move forward:

• Coach?

If you’re ready to expand into a version of you who is willing to do the right “hard” things in  order to create what you really want, please email or DM me. 

Thank you for investing your valuable time and energy into listening to the podcast. I’m so very grateful for you. 

If you enjoyed this episode, you can “tip the bartender” by rating and reviewing the podcast. Your review makes it easier for others to find the podcast. 

Don’t forget to hit the SUBSCRIBE button to be notified any time I pour out a new episode. 

My new book Intentional Intoxication: How To Deliberately Distill The Different Life You Desire, is available on Amazon. You can imbibe on the entire book in one, short, intentionally happier hour:

Intentional Intoxication Book

If you’re interested to know about how I can support you in overcoming the habit of escaping or chasing, I invite you to reach out to me by using the email below and we find a time to chat:

[email protected]

For a quick shot of your life’s current level of intoxication, I invite you to complete the 10 Questions on my Intoxication Inventory:

Intoxication Inventory

“Resentment is the feeling of frustration, judgment, anger, “better than,” and/or hidden envy related to perceived unfairness or injustice. It’s an emotion that we often experience when we fail to set boundaries or ask for what we need, or when expectations let us down because they were based on things we can’t control, like what other people think, what they feel, or how they’re going to react.”

“While resentment is definitely an emotion, I normally recognize it by a familiar thought pattern: What mean and critical thing am I rehearsing saying to this person?”

Atlas of the Heart/Brene Brown

When you notice feeling resentment, I invite you to get curious about these questions:

• What mean/critical thing am I imagining saying?

If you need help processing any strong emotions, creating and communicating boundaries, or discerning and getting what you really want or need, please email or DM me. 

Thank you for investing your valuable time and energy into listening to the podcast. I’m so very grateful for you. 

If you enjoyed this episode, you can “tip the bartender” by rating and reviewing the podcast. Your review makes it easier for others to find the podcast. 

Don’t forget to hit the SUBSCRIBE button to be notified any time I pour out a new episode. 

My new book Intentional Intoxication: How To Deliberately Distill The Different Life You Desire, is available on Amazon. You can imbibe on the entire book in one, short, intentionally happier hour:

Intentional Intoxication Book

If you’re interested to know about how I can support you in overcoming the habit of escaping or chasing, I invite you to reach out to me by using the email below and we find a time to chat:

[email protected]

For a quick shot of your life’s current level of intoxication, I invite you to complete the 10 Questions on my Intoxication Inventory:

Intoxication Inventory

Authenticity has two parts:

• Part 1: Knowing who you are, what you value, what you want  and don’t want AND having the courage to live that way. 

My brilliant colleague, Sally Hardie offered these powerful lessons (and I paraphrase):

• “You can’t think your way over the top of your emotions.”

I invite you to consider these questions:

• How willing are you to pay attention to and honor what your body is telling you?

If you need help honoring what your body is telling you, please email or DM me. 

Thank you for investing your valuable time and energy into listening to the podcast. I’m so very grateful for you. 

If you enjoyed this episode, you can “tip the bartender” by rating and reviewing the podcast. Your review makes it easier for others to find the podcast. 

Don’t forget to hit the SUBSCRIBE button to be notified any time I pour out a new episode. 

My new book Intentional Intoxication: How To Deliberately Distill The Different Life You Desire, is available on Amazon. You can imbibe on the entire book in one, short, intentionally happier hour:

Intentional Intoxication Book

If you’re interested to know about how I can support you in overcoming the habit of escaping or chasing, I invite you to reach out to me by using the email below and we find a time to chat:

[email protected]

For a quick shot of your life’s current level of intoxication, I invite you to complete the 10 Questions on my Intoxication Inventory:

Intoxication Inventory

Authenticity has two parts:

• Part 1: Knowing who you are, what you value, what you want  and don’t want AND having the courage to live that way. 

I invite you to consider these questions:

• Who are you really?

If you need help knowing and being who you really are, please email or DM me. 

Thank you for investing your valuable time and energy into listening to the podcast. I’m so very grateful for you. 

If you enjoyed this episode, you can “tip the bartender” by rating and reviewing the podcast. Your review makes it easier for others to find the podcast. 

Don’t forget to hit the SUBSCRIBE button to be notified any time I pour out a new episode. 

My new book Intentional Intoxication: How To Deliberately Distill The Different Life You Desire, is available on Amazon. You can imbibe on the entire book in one, short, intentionally happier hour:

Intentional Intoxication Book

If you’re interested to know about how I can support you in overcoming the habit of escaping or chasing, I invite you to reach out to me by using the email below and we find a time to chat:

[email protected]

For a quick shot of your life’s current level of intoxication, I invite you to complete the 10 Questions on my Intoxication Inventory:

Intoxication Inventory

Having healthy boundaries will both COST and BENEFIT you. 

Having healthy boundaries will COST you:

• the ability to people-please or approval-seek

These are BENEFITS of having healthy boundaries:

• getting to take ownership of what you want and creating

If you need help creating and communicating boundaries, please email or DM me. 

Thank you for investing your valuable time and energy into listening to the podcast. I’m so very grateful for you. 

If you enjoyed this episode, you can “tip the bartender” by rating and reviewing the podcast. Your review makes it easier for others to find the podcast. 

Don’t forget to hit the SUBSCRIBE button to be notified any time I pour out a new episode. 

My new book Intentional Intoxication: How To Deliberately Distill The Different Life You Desire, is available on Amazon. You can imbibe on the entire book in one, short, intentionally happier hour:

Intentional Intoxication Book

If you’re interested to know about how I can support you in overcoming the habit of escaping or chasing, I invite you to reach out to me by using the email below and we find a time to chat:

[email protected]

For a quick shot of your life’s current level of intoxication, I invite you to complete the 10 Questions on my Intoxication Inventory:

Intoxication Inventory