Do you know about the importance or value of self-care?

Self-care motivates us to maintain a healthy relationship with ourselves so that we have the health and energy to be good to others too. We cannot give to others if we do not have to give anything ourselves. Self-care is not selfish, but necessary. Psychology is all around us, and it is present in everything that we do. What do you think it says when you take care of yourself, and when you nurture yourself? What does it say to yourself, and what does it say to others?

In this episode, we talk about the psychology of nurturing the self and discuss the building blocks of nurturing yourself. We will also explore the concept of “Hygge” (a calm, comfortable time with people you love. A complete absence of frustration, or anything emotionally overwhelming, often enjoyed with good food and drinks, warm blankets and candlelight.

Thanks for tuning in!

If you enjoyed this week’s episode, don’t forget to hit the “follow” button. Not only is it free, it guarantees you never miss out on future episodes. Do you know someone who would enjoy this episode? Do them a favor and share it with them. Also, please consider leaving us a quick review. It only takes a few seconds but your review makes all the difference in helping us get the show out to more listeners. And who knows… we might even read your review on the show!

𝙋𝙧𝙖𝙘𝙩𝙞𝙘𝙖𝙡 𝙚𝙥𝙞𝙨𝙤𝙙𝙚 𝙤𝙪𝙩𝙘𝙤𝙢𝙚𝙨: Understand the psychology of nurturing yourself, and understand the first building block to nurturing yourself- Simplicity.

Schedule a FREE consultation here: (https://pensight.com/x/ericakenechi) or visit my website: www.ericakenechi.com.

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Affirmations: https://instagram.com/youraffirmationsdaily(for your affirmations) or visit my website: www.ericakenechi.com

𝗥𝗲𝗳𝗲𝗿𝗲𝗻𝗰𝗲𝘀

· Paauw, K., 2019. Four Essential Building Blocks for Practicing Self-Care—Paauwerfully Organized. [online] Paauwerfully Organized. Available at: https://orgcoach.net/four-essential-building-blocks-for-practicing-self-care/

· Perimeter Healthcare. 2021. The Importance of Self-Care. [online] Available at: https://www.perimeterhealthcare.com/about/news/the-importance-of-self-care/#:~:text=Self%2Dcare%20encourages%20you%20to,selfish%2C%20it’s%20far%20from%20that.

· Relics World Quotes. 2021. We cannot change the past. [online] Available at: https://www.relicsworld.com/maya-angelou/we-cannot-change-the-past-but-we-can-change-our-attitude-toward-author-maya-angelou

According to legend, Thomas Edison made thousands of prototypes of the incandescent light bulb before he finally got it right. And, since the prolific inventor was awarded more than 1,000 patents, it’s easy to imagine him failing on a daily basis in his lab at Menlo Park.

In spite of struggling with “failure” throughout his entire working life, Edison never let it get the best of him. All of these “failures”, which are reported to be in the tens of thousands, simply showed him how not to invent something. His resilience gave the world some of the most amazing inventions of the early 20th century, such as the phonograph, the telegraph, and the motion picture.

It’s hard to imagine what our world would be like if Edison had given up after his first few failures. His inspiring story forces us to look at our lives- do we have the resilience that we need to overcome our challenges? Or do we let our failures derail our dreams? And what could we accomplish if we had the strength not to give up?

In this episode, we’ll examine resilience and cognitive restructuring, so that we have the strength and fortitude to overcome adversity, and to keep on moving forward towards our dreams and our goals.

Thanks for tuning in!

If you enjoyed this week’s episode, don’t forget to hit the “follow” button. Not only is it free, it guarantees you never miss out on future episodes. Do you know someone who would enjoy this episode? Do them a favor and share it with them. Also, please consider leaving us a quick review. It only takes a few seconds but your review makes all the difference in helping us get the show out to more listeners. And who knows… we might even read your review on the show!

Practical episode outcomes: connect neuroplasticity and resilience while utilizing cognitive restructuring to build resilience

Links

Schedule a FREE consultation here: (https://pensight.com/x/ericakenechi) or visit my website: www.ericakenechi.com.

Follow us on IG or Thread @Erica.k.inc

Affirmations: https://instagram.com/youraffirmationsdaily(for your affirmations)

References

· Arden, J., 2013. Rewire Your Brain. Hoboken, N.J.:Wiley.

· Doidge, N., 2007. The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Science. Penguin Books

· Goleman, D., 1996. Emotional Intelligence- Why It Can Matter More Than IQ. 1st ed. Bloomsbury Publishing.

· Moyer, N., 2019. Amygdala Hijack: What It Is, Why It Happens & How To Make It Stop. [online] Available at: https://www.healthline.com/health/stress/amygdala-hijack#symptoms

· Selva, J., 2018. Albert Ellis’ ABC Model in the Cognitive Behavioral Therapy Spotlight. [online] PositivePsychology.com. Available at: https:///positivepsychology.com/albert-ellis-abc-model-rebt-cbt/

· Yeo, A.,n.d. The Story of Two Wolves- Urban Balance [online] Urban Balance. Available at:

Research suggests that people who can come up with solutions to a problem are better able to cope with problems than those who cannot. This is because the better we evaluate and solve the problems that arise in our lives, the quicker we can recover from the issues we face. The ability to problem-solve helps us to quickly transition out of our circumstances.

In this episode, we will look at ways and techniques to grow in problem-solving so that we can become better at decision-making.

Thanks for tuning in!

If you enjoyed this week’s episode, don’t forget to hit the “follow” button. Not only is it free, it guarantees you never miss out on future episodes. Do you know someone who would enjoy this episode? Do them a favor and share it with them. Also, please consider leaving us a quick review. It only takes a few seconds but your review makes all the difference in helping us get the show out to more listeners. And who knows… we might even read your review on the show!

Practical episode outcomes: Be adaptable with problem-solving skills and excel in decision-making.

Schedule a FREE consultation here: (https://pensight.com/x/ericakenechi) or visit my website: www.ericakenechi.com.

Follow us on IG or Thread @Erica.k.inc

Affirmations: https://instagram.com/youraffirmationsdaily(for your affirmations)

References

· Accipio.com. 2021. Problem Solving Overview. [online] Available at: https://www.accipio.com/leadership/mod/wiki/view.php?id= 1628

· Asq.org. 2021. What is problem solving? Steps, process & techniques/ ASQ. [online] Available at: https://asq.org/quality-resources/problem-solving#resources

· Cherry,K., 2020. Using problem-solving strategies to finding a solution. [online] verywell mind. Available at: https://www.verywellmind.com/what-is-problem-solving-2795485

· Chowdhury, M., 2021. 4 Appreciative Inquiry Tools, Exercises and Activities. [online] PositivePsychology.com. Available at: https://positivepsychology.com/appreciative-inquiry-tools/

· Gray, K., 2019. 5 Steps to Good Decision Making. [online] Corporatewellnessmagazine.com. Available at:

“With mindfulness, you can establish yourself in the present in order to touch the wonders of life that are available in that moment.”- Thich Nhat Hanh

In this episode, we will discuss one depressive disorder and one anxiety disorder to give you an idea of the symptoms and criteria for diagnosis as we dive deeper into the concept of self-awareness so we can reap the treasures that life has to offer us on a daily basis. I will incorporate some of my knowledge of the effects of Yoga and include a sequence to stimulate or regulate the nervous system.

Practical episode outcomes: Explain how yoga can assist depression and anxiety, discuss factors that affect personal growth, the three levels of self-awareness, and understand and apply ways to raise self-awareness.

Calendly: https://calendly.com/ericakelechi (Book your free 15-minute consultation) or visit my website: www.ericakenechi.com

References:

· Adaa.org.2021. Treatment | Anxiety and Depression Association of America, ADAA [online] Available at: https://adaa.org/understanding-anxiety/generalized-anxiety-disorder-gad/treatment

· Forbes, B., 2011. Yoga for emotional balance.

· Thompson, K and Swan, N., 2020. Yin Yoga teacher training.

· Lanese, N., 2019. What is Homeostasis? [online] LiveScience.com. Available at: https://www.livescience.com/

· Kabat-Zinn, J., 2005. Full Catastrophe Living. New York, N.Y.: Bantam Dell.

Going through difficult times is a fact of human life. But the ability to be resilient through adversity is an admirable and useful quality for anyone to possess.

Being resilient in the face of adversity allows you to bounce back from difficult times, it allows you to make courageous choices, connect with others and develop your creativity.

In this episode, we will look into harnessing our mistakes and adversity into powerful enablers for our future!

Thanks for tuning in!

If you enjoyed this week’s episode, don’t forget to hit the “follow” button. Not only is it free, it guarantees you never miss out on future episodes. Do you know someone who would enjoy this episode? Do them a favor and share it with them. Also, please consider leaving us a quick review. It only takes a few seconds but your review makes all the difference in helping us get the show out to more listeners. And who knows… we might even read your review on the show!

Practical episode outcomes: grow in resilience and success through failure and practice ‘Post-Traumatic Growth’

Schedule a FREE consultation here: (https://pensight.com/x/ericakenechi) or visit my website: www.ericakenechi.com.

Follow us on IG or Thread @Erica.k.inc

Affirmations: https://instagram.com/youraffirmationsdaily(for your affirmations)

References:

· Bonanno, G., 2004. Loss, Trauma and Human Resilience. [online] Public.asu.edu. Available at: http://www.public.asu.edu/~iacmao/PGS191/Resilience%20%231A.pdf

· CJCO, 2018. Failure Builds Resilience- Courage to Connect Counseling. [online] Courage to Connect Counseling. Available at: https://www.courage2connect.com/failure-builds-resilience/

· Kaufman, S. 2020. Post-Traumatic Growth: Finding Meaning and Creativity in Adversity. [online] Scientific American Blog Network. Available at: https://blogs.scientificamerican.com/beautiful-minds/post-traumatic-growth-finding-meaning-and-creativity-in-adversity/

· Murray,L.,2017. How Failure Teaches You Resilience. [online] Athena Leadership Academy. Available at: https://www.athenacoaching.com.au/failure-teaches-resilience/

· Stokes, V., 2021. Trauma Hurts, But You Can Heal. Cue Post-Traumatic Growth. [online] Healthline. Available at:

Emotional experiences stick with people, last longer in their memories, and are easier to recall. And extensive neuroscience research in recent decades makes clear that emotions are essential in our reasoning process: Strong emotions can pull us off course, but in general, emotions support better decision making. So, while you’ll want to avoid triggering a threat response, don’t try to remove all emotion from your relating.

That can diminish the impact of your presence and lead to a cycle of ineffective behavior. Instead, aim for a balance: express just enough emotion to engage the other person but not so much that you provoke a hostile or defensive reaction, shut down the conversation, or damage the relationship.

Of course, we may not know how another person will respond to our emotions, and when we are in the grip of strong feelings, it’s hard to calibrate how we express them in conversation.

The solution is to practice. By having more aware and mindful conversations, we learn not only how specific individuals respond to us, but also how we express our emotions in helpful and unhelpful ways.

Thanks for tuning in!

If you enjoyed this week’s episode, don’t forget to hit the “follow” button. Not only is it free, it guarantees you never miss out on future episodes. Do you know someone who would enjoy this episode? Do them a favor and share it with them. Also, please consider leaving us a quick review. It only takes a few seconds but your review makes all the difference in helping us get the show out to more listeners. And who knows… we might even read your review on the show!

Practical episode outcomes: Learn skills to manage emotions constructively, and learn how to use your emotions constructively

Schedule a FREE consultation here: (https://pensight.com/x/ericakenechi) or visit my website: www.ericakenechi.com.

Follow us on IG or Thread @Erica.k.inc

Affirmations: https://instagram.com/youraffirmationsdaily(for your daily affirmations)

References

· Baldwin, K., 2019. What Is The Golden Mean in Philosophy? |Mere Liberty. [online] Mere Liberty. Available at: https://mereliberty.com/philosophy/golden-mean-philosophy/#:~:text=The%20Golden%20Mean%20is%20a,is%20known%20as%20Virtue%20Ethics.

· Cabanac, Michel (2002). “What is emotion?” Behavioral Processes 60 (2): 69-83. “[E]motion is any mental experience with high intensity and high hedonic content (pleasure/displeasure).”

· Cram.com.2020. Explain Aristotle’s Theory of The Golden Mean. [online] Available at: https://www.cram.com/essay/Explain-Aristotles-Theory-Of-The-Golden-Mean/FKHSJMSY7MQW#google_vignette

· David, S., 2016. Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life. Avery. Ecmmagonline.co.uk.2021.[online]Available at: https://www.ecmmagonline.co.uk/images/toolkit/20%20August%202019/p47-Diagram.jpg

· Emotional Intelligence: Why It Matters More than IQ, by Daniel Goleman, 1996

· Freedman, J.,2000. What Are Emotions?. Six Seconds. Available at: https://www.6seconds.org/2000/06/25/what-are-emotions/

· Raypole, C., 2020. How to Control Your Emotions: 11 Strategies to Try. [online] Healthline. Available at: https://www.healthline.com/health/how-to-control-your-emotions

· Skillsyouneed.com.2021. Recognizing and Managing Emotions | SkillsYouNeed. [online] Available at: https://www.skillsyouneed.com/ps/managing-emotions.html

· Positivepsychology.com.2021. [online] Available at:

Lean into your emotions and learn skills to become aware of them, embrace them healthily and know how to deal with especially strong emotions in a constructive way.

Although excessive negative feelings inhibit learning and communication, emotions play a vital role in relationships, conversations and feedback.

They convey emphasis and let others know what we value.

Thanks for tuning in!

If you enjoyed this week’s episode, don’t forget to hit the “follow” button. Not only is it free, it guarantees you never miss out on future episodes. Do you know someone who would enjoy this episode? Do them a favor and share it with them. Also, please consider leaving us a quick review. It only takes a few seconds but your review makes all the difference in helping us get the show out to more listeners. And who knows… we might even read your review on the show!

Practical episode outcomes: Become aware of your emotions

Schedule a FREE consultation here: (https://pensight.com/x/ericakenechi) or visit my website: www.ericakenechi.com.

Follow us on IG or Thread @Erica.k.inc

"You need to wake up from autopilot mode. You have to live deeply and with more awareness so that you can be attentive to each moment."- Thich Nhat Hanh 

In my previous episodes, we spend a lot of time talking about being present, being mindfully self-aware, recognizing our habitual patterns, and providing opportunities for delving in to connect with our deeper selves. The underlying idea behind having present moment awareness and living outside of autopilot is summed up beautifully with this quote: “Don’t live the same year 75 times and call it a life.”- Robin Sharma (Author of the 5 am club).

Practical episode outcomes: recognize the benefits and barriers of autopilot, have an understanding of conscious manifestation and learn all about living your life to the full. An added bonus is a self-reflective exercise.

Schedule a FREE consultation here: (https://pensight.com/x/ericakenechi) or visit my website: www.ericakenechi.com.

Follow us on IG or Thread @Erica.k.inc

References

· Barez- Brown, C. 2017. How to switch off your autopilot and wake up! [online]

· Dalai Lama, Desmond Tutu and Douglas Abrams, 2016. Lasting Happiness in a Changing World. The Book of Joy. London, U.K: Hutchinson

· Laurence, E. 2019. Well and Good: Sick of being on autopilot? [online] Available at: https://www.wellandgood.com/living-life-fullest/

· Schenck, L.K, 2019. Mindfulness Muse: Choose to make contact with the present moment. [online] Available at: https://www.mindfulnessmuse.com/acceptance-and-commitment-therapy/choose-to-make-contact-with-the-present-moment

· Tolle, E. undated. Realizing the “Deep I”. [online] Available at https://eckharttolle.com/realizing-the-deep-i/

Mindfulness teaches us how to deal with life’s challenges in a calmer manner. It is not the answer to all of life’s problems but rather it allows us to see our problems more clearly, be in touch with our body and be able to respond in a discerning way rather than reacting with high emotion. It is a particular way of paying attention and looking deeply into oneself. It teaches us how to let go of thoughts and emotions that don’t serve us. This episode will focus on understanding the concept of mindfulness, help you recognize the importance of self-reflection and introduce you to two mindfulness practice.

Practical episode outcome: understand the concept, recognize where it fits in and the general benefit, prepare supportive self-reflective tools. Experience a breathwork practice.

Starter Questionnaire

Starting Questions:

1. What brought me to this episode in Mindful Practice?

2. By the end of this episode I am hoping to….

3. What time of day can I set aside now to realistically start my mindful daily contemplations or self-reflection practice?

Where do I plan to practice?

Schedule a FREE consultation here: (https://pensight.com/x/ericakenechi) or visit my website: www.ericakenechi.com.

Follow us on IG or Thread @Erica.k.inc

References

· Alexander, E. and Newell, K., 2017. Living in a Mindful Universe. London, UK.: Piatkus

· Calistoga Press, 2015. Mindfulness Made Simple: An Introduction to Finding Calm Through Mindfulness Meditation

· Harari, Y.N., 2015. Homo Deus: A Brief History of Tomorrow. London, UK: Penguin Random House

· Kabat-Zinn, J., 2005. Full Catastrophe Living. New York, N.Y.: Bantam Dell

· Levine, J. 2015. The Science of Breathing. [online]. Available at: https://www.yogajournal.com/yoga-101/science-breathing/

Self-management is synonymous with maturity, and maturity is born of responsibility. You cannot be mentally or emotionally healthy and resilient if you are not responsible. People with maturity understand a great truth, they understand that life can be difficult. In being able to accept this fact about life, mature people learn to handle life in all of its difficulties, not expecting it to be different. They have learned to accept that not everything in life is going to be their way, show up the way they thought it would, and nor will the world change on its axis to make them happier. Mature people know for any change to happen it has to come from within themselves, and this is where success or failure develops. The only way to live a more fulfilling, successful, and purpose-driven life is when the choice is made to fully develop and live the attitudes and principles of a matured person.

Self-management or self-regulation can be defined as the ability to manage one’s actions, thoughts, and feelings in flexible ways to get the desired results. Optimal self-regulation contributes to a sense of well-being, a sense of self-efficacy or confidence, and a sense of connectedness to others.

In this episode, we cover the big topic of maturity as we unpack the concepts of self-management.

With regards to maturing through self-management, I want to introduce you to a challenge placed by Aristotle in ‘The Nicomachean Ethics’ that he wrote. It goes as such:

‘Anyone can become angry- that is easy. But to be angry with the right person, to the right degree, at the right time, for the right purpose, and in the right way—this is not easy’…

I trust this episode will take you another step closer to profound awareness and fuller potential! Listen.

Practical episode outcome: develop self-management, understand boundaries, and understand assertiveness.

Schedule a FREE consultation here: (https://pensight.com/x/ericakenechi) or visit my website: www.ericakenechi.com.

Follow us on IG or Thread @Erica.k.inc

References

1. Cherniss, C. and Goleman, D., 2003. The Emotionally Intelligent Workplace. John Wiley & Sons.

2. Cloud, H. and Townsend.J., 2017. Boundaries: When to Say Yes, When to Say No to Take Control of Your life. 3rd ed. Grand Rapids: Zondervan.

3. En.wikipedia.org.n.d. Self-Control. [online] Available at: https://en.wikipedia.org/wiki/self-control[Accessed6 June 2022]

4. Goleman, D., 1996. Emotional Intelligence- Why It Can Matter More Than IQ. 1st ed. Bloomsbury Publishing.

5. Mindtools.com.n.d. How to Be Assertive: Asking for What You Want Firmly and Fairly. [online] Available at: https://www.mindtools.com/pages/article/Assertiveness.htm

6. Psychology Today.n.d. Assertiveness. [online] Available at: https://www.psychologytoday.com/za/basics/assertiveness