What a fun conversation!! The night before our chat, Katie emailed us, asking if it would be video as well as audio. I replied, "Well, we record with video on just so it’s a little more personal but feel free to be in your jammies and a messy bun  Podcast itself will only be the audio!"

She replied with a 

Episode #94 Katie O'Malley "enCouraging Coaching"

Thanks for visiting with us at for Consider Yourself Hugged: Mental & emotional well-being.” Do you find yourself thinking, "Life can be so overwhelming! I feel so frustrated all the time! I worry about everything! I wish I could speak up more and not be a doormat!" If you're looking for improved mental and emotional well-being, please join me every Wednesday as we talk about how to make positive choices in your life.

*Disclaimer:
The information in this show is not intended to be therapy or to address your individual situation. It is information based on my experiences, opinions, and research. If you need further help, please reach out to one of the resources mentioned in the show notes.

About me:
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. Her passion stems from a lifelong battle with an anxiety disorder which has uniquely equipped her to teach, encourage, and motivate others. 

Tami has worked in a variety of industries including healthcare, school nutrition, corporate sales, and 10 years as a public-school teacher. In 2013 she received her PhD in Human Development, studying the connections among stress, emotions, and identity. 

Dr. West has spoken in 48 states across the US, as well as the United Kingdom, Australia, and New Zealand. 

Dr. West is the author of several successful publications including two books: The Stress Club, Life Without the Monsters and Thrive. She is a mother of eight in a blended family and enjoys reading historical fiction, traveling with her husband Tim and family, and watching The Big Bang Theory.

Health & Fitness

Welcome to week 4 of Mental Health Awareness Month! Today is a bit different as I'm simply going to share a very personal story with you about my epiphanies about bullying, my bully, forgiveness, and more! 

Show notes at https://www.tamiwest.com/post/bullying-to-empowerment. 

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/ A
bout 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. 

*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.

Hug 169 From Bullying to Empowerment: My Story

In honor of Mental Health Awareness Month, week 3, we're diving into another crucial aspect of mental wellbeing: Celebration!  This week I'm using more 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! 

But I'm also diving a bit deeper with 4 suggestions of my own: 

1.	Decide if you want to want to actively participate in creating positive awareness for mental health.
2.	If no, that’s ok, but maybe don’t actively create NEGATIVE awareness 

Hug 168 Mental Health Awareness Month Part 3: Celebrate Mental Wellbeing!

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 Resources
National Alliance of Mental Illness: www.nami.org
Mental Health America: mhanational.org
Mental Health First Aid Resources: www.mentalhealthfirstaid.org/
Celebrate Recovery: www.celebraterecovery.com/
About AA: 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.

Hug 167 Mental Health Awareness Month Part 2: Lead by Example

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 Resources
National Alliance of Mental Illness: www.nami.org
Mental Health America: mhanational.org
Mental Health First Aid Resources: www.mentalhealthfirstaid.org/
Celebrate Recovery: www.celebraterecovery.com/
About AA: 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.

Hug 166 Mental Health Awareness Month Part I:  Meditation with Dr Jennifer Fisch-Ferguson

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 families

And 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
·      Apologizing

Mistakes:
·      Excessive anger
·      Unrealistic expectations
·      Focusing too much on my needs
·      Incorrect assumptions

So 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 yourself
2.     Give the relationship time and energy
3.     Develop AND honor boundaries
4.     Talk and Listen with respect
5.     Let go of what you can’t control
6.     Take time to reflect and grow

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 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.

Episode #94 Katie O'Malley "enCouraging Coaching"

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