Do you get floods of ideas when your head hits the pillow? Or maybe an avalanche of worry? So does Heidi. We tend to think the problem is that we aren't sleeping. Or we think the problem is that we're frustrated so we can't sleep. Nope. The problem is believing us getting to sleep is out of our control. In this episode, Heidi offers reasons as to why this happens that she hasn't heard anywhere else. Then she gives a way to address your brain to help get to sleep.

Take Aways
-Two things happen when we lie down to sleep: 1. We attempt to sleep 2. We react to thoughts that come to our mind.
-We get frustrated that we aren't falling asleep.
-When we feel frustrated, going to sleep is more difficult.
- Frustration is an emotion created by a thought we are having.
-Instead of getting to frustration (or when we feel frustrated), try this instead...

Address Your Brain:
-Let the worry or idea in. (Do not resist it.)
-Say (in your head), "That's interesting."
-Tell your brain, "I'll think about that at [certain time] tomorrow."
-Tell your brain, "This is sleeping time."

-You can thank your brain for the idea. 
-You can thank your brain for trying to protect you with worry. 
-Reassure your brain that you've got this. It's sleeping time.

Visit Heidi Bradford Coaching to find out how to work with Heidi.

The LWWP Method
1. Life coaching
2. Medicine/Supplements/Vitamins
3. Tracking
4. Preparation and Defaults
5. Your Thing

Resources
-PMS and Period Support Supplements: www.semainehealth.com/HEIDIBRADFORD98
HEIDIBRADFORD98 Code for checkout on Semaine Health (One-time use)

Music
Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 4.0 International (CC BY 4.0) https://creativecommons.org/licenses/by/4.0/

Happy New Year!! Join Heidi as she reviews the podcast episode titles from 2024 and then share insights.

The 5 insights she focuses on from 2024 include a principle, a process, two strategies, a state of mind, and a recommendation.

Take Aways
-Heidi lists the titles of each episode from 2024 (54 episodes).
-5 insights 
1- The Principle of Thought Agency
2- The R.A.D. Process
3a- The Strategy of E-Mode (Emergency Mode)
3b- The Strategy of Heidi's Sleep Script
4- Having Hope as a state of mind that you practice
5- A Recommendation to not be too attached to a diagnosis or a label you've given yourself

Visit Heidi Bradford Coaching to find out how to work with Heidi.

The LWWP Method
1. Life coaching
2. Medicine/Supplements/Vitamins
3. Tracking
4. Preparation and Defaults
5. Your Thing

Resources
-PMS and Period Support Supplements: www.semainehealth.com/HEIDIBRADFORD98
HEIDIBRADFORD98 Code for checkout on Semaine Health (One-time use)

Music
Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 4.0 International (CC BY 4.0) https://creativecommons.org/licenses/by/4.0/

Review your holiday season (so far) with Heidi. Did it go well? What did you like? What did you not like? Heidi shares one thing that DID happen that she thought might not happen, one gift that came to fruition that has been in the works for 2 years, and the sad news of a friend passing away.

Take Aways
-If you're looking back having not enjoyed your holiday season, don't keep thinking about it. Let it go. 
-If desired, make a plan to savor New Year's in a way you like. 
-Create a "Things I Did" List. (Especially if you're feeling like you failed this year.)
-Don't let go of good ideas that haven't come to fruition yet.
- Just because you haven't created something that's been on your mind and/or heart for a while doesn't mean you can't create it or that it's not going to happen. Keep it there in your mind.
-You don't need to believe that it's not going to happen simply because it hasn't yet.
-Recognize and accept that there are things out of your control.
-Allow yourself to feel whatever feelings arise when you think about the thing that happened that was out of your control.
-Let go of blaming yourself or finding ways you could have prevented the thing from happening. It's not helpful after the fact. It is damaging.

Visit Heidi Bradford Coaching to find out how to work with Heidi.

The LWWP Method
1. Life coaching
2. Medicine/Supplements/Vitamins
3. Tracking
4. Preparation and Defaults
5. Your Thing

Resources
-PMS and Period Support Supplements: www.semainehealth.com/HEIDIBRADFORD98
HEIDIBRADFORD98 Code for checkout on Semaine Health (One-time use)

Music
Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 4.0 International (CC BY 4.0) https://creativecommons.org/licenses/by/4.0/

Discover the failure before the success that became this podcast. Heidi shares about her first attempt (that was a failure) and then applies the four steps in goal setting and achievement to her creating this podcast.

Take Aways
The Four Steps in Goal Setting and Achievement:
1. A desire for change or a desire for a different result
2. A belief that you can accomplish the result
3. Trying
4. Reaching the goal/the change/the result, or NOT.

- We can change a failure from the past into a success in the future if we want to. If it's worth it to us.
-Viewing "not reaching a result" lightly makes trying to get the result later easier (than if you view it heavily/devastatingly).
- You can nitpicky yourself to death to where you really have like no successes in your life.
- There is a way to look at all of the success that you've had and view it as failure. (Be mindful and don't do that!)
- Let yourself feel success. Bask in it.
-If you haven't been your best self lately, draw from your past and savor the success you had then. You can draw from all the years you've lived!

Visit Heidi Bradford Coaching to find out how to work with Heidi.

The LWWP Method
1. Life coaching
2. Medicine/Supplements/Vitamins
3. Tracking
4. Preparation and Defaults
5. Your Thing

Resources
-PMS and Period Support Supplements: www.semainehealth.com/HEIDIBRADFORD98
HEIDIBRADFORD98 Code for checkout on Semaine Health (One-time use)

Music
Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 4.0 International (CC BY 4.0) https://creativecommons.org/licenses/by/4.0/

Join Heidi as she celebrates reaching her goal of ONE YEAR of weekly podcasts about living well with PMDD. She discusses her outlook for 2025. Then Heidi recounts her journey to making this podcast a reality. She shares how her first attempt was a failure and then applies the four steps in goal setting and achievement to her creating this podcast.

Take Aways
-Be proud of yourself for accomplishing goals...especially celebrate all the trying!

The Four Steps in Goal Setting and Achievement:
1. A desire for change or a desire for a different result
2. A belief that you can accomplish the result
3. Trying
4. Reaching the goal/the change/the result, or NOT.

One of these (or a combination) leads to the belief that you can succeed:
1. A plan is introduced to you (that leads you to believe your goal is possible)
2. You create a plan (that leads you to believe your goal is possible)
3. You read a book or instructions of some sort (that leads you to believe your goal is possible)
4. You believe that your willpower and/or discipline is enough (which leads you to believe your goal is possible)

Visit Heidi Bradford Coaching to find out how to work with Heidi.

The LWWP Method
1. Life coaching
2. Medicine/Supplements/Vitamins
3. Tracking
4. Preparation and Defaults
5. Your Thing

Resources
-PMS and Period Support Supplements: www.semainehealth.com/HEIDIBRADFORD98
HEIDIBRADFORD98 Code for checkout on Semaine Health (One-time use)

Music
Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 4.0 International (CC BY 4.0) https://creativecommons.org/licenses/by/4.0/

Let's pick up where we left off.

This episode focuses on helping your loved one with PMDD through verbal acknowledgements, actions, speaking about good things, and spending time together.

Take Aways
-Verbal acknowledgements can help.
-Say, "It's not your fault."
-Say, "I love you as you are."
-Say, "I'm sorry you have to deal with this."
-Reassure her, "You don't have to do that. I will help you with that tomorrow."
-Hug her.
-Remember that her mind is experiencing an avalanche of negative thinking so countering some of that with good, truthful statements can help. Her mind won't generate those on its own when her PMDD symptoms are active.
-Limit arbitrary questions like, "What would you like to do?" "Should I choose the red or the blue one?"
-Limit decision making during this time. She cannot access clarity on most things right now.
-Give yourself credit for trying to help.
-Give yourself grace when your help backfires.
-Give yourself grace when you do not seem to help things go well.
-You are not responsible for her feelings or her emotional well being. But she might not know this.
-You can influence her emotional well being.
-Try to keep things light.
-Take care of yourself.
-Focusing on factual or concrete things like budgeting, together goals you have that are measurable can be fine. Test the waters and if it goes okay, she probably appreciates the diversion from her thinking.

Visit Heidi Bradford Coaching to find out how to work with Heidi.

The LWWP Method
1. Life coaching
2. Medicine/Supplements/Vitamins
3. Tracking
4. Preparation and Defaults
5. Your Thing

Resources
-PMS and Period Support Supplements: www.semainehealth.com/HEIDIBRADFORD98
HEIDIBRADFORD98 Code for checkout on Semaine Health (One-time use)

Music
Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 4.0 International (CC BY 4.0) https://creativecommons.org/licenses/by/4.0/

Today Heidi shares observations she has of herself, her teen daughter, and others that experience PMDD. The focus of today's episode is to offer perspective for the significant other and loved ones of those suffering with PMDD.

It is not easy to understand what is going on in a woman's head when her PMDD symptoms are active, or to know how to help her. Listen in for some help!

Take Aways
-PMDD symptoms will likely be worse when the woman is dealing with disappointment,  unmet expectations, or trauma.
-When PMDD symptoms are active, women believe things that are not true.
-It can be difficult when a hoped for solution doesn't work as expected. Remind her that trying to help herself is worth it and as she continues she is sure to find some solutions.
-Have compassion on her and on yourself.
-Take questions to God. He may have answers no one else can give.
-The things out of her control may be ever present on her mind.
-Trying to solve for her problems DURING her active PMDD symptoms is likely impossible. Wait a few days and then revisit "the problem" with her. It likely isn't a problem for her now.
-It can be difficult or impossible for her to believe that what she is thinking is ludicrous even if it is obvious to you.
-Good luck! She will be forever grateful for you if you stick it out with her.

Visit Heidi Bradford Coaching to find out how to work with Heidi.

The LWWP Method
1. Life coaching
2. Medicine/Supplements/Vitamins
3. Tracking
4. Preparation and Defaults
5. Your Thing

Resources
-PMS and Period Support Supplements: www.semainehealth.com/HEIDIBRADFORD98
HEIDIBRADFORD98 Code for checkout on Semaine Health (One-time use)

Music
Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 4.0 International (CC BY 4.0) https://creativecommons.org/licenses/by/4.0/

Would you like experience less stress this holiday season? Listen in for Heidi's formula for de-stressing the holidays. Then pick out the mindset shifts you need to make to plan, follow through, and enjoy all the holiday happenings.

3 Part Formula
1. Plan
2. Follow Through
3. Enjoy

Take Aways
-Prioritizing two, one hour sessions of planning is all it takes to have a less stressful Thanksgiving, Christmas, and New Year's.
-Believing that the planning will be worth it is key to it happening.
-Complete a thought download of all the things you need to think about for the holidays.
-Calendar the items that need to be scheduled. (Get them on your phone/planner.)
-With the remaining time, write out details for each category not scheduled.
-For example, for "food" write down the specialty items that you want to purchase noting for which holiday they'll be consumed.
-For a category like gifts, write down the names of those you'd like to buy gifts for.
-For cards or newsletters, use this time to choose a family photo to use, choose a card, upload the picture, order it. 
-When the one hour is up...
-Circle the items that haven't been addressed yet.
-Follow through...Recognize that when you have told yourself you're going to do something, there will likely be resistance.
-Come to expect some resistance and plan for it.
-Practice answering the resistant thoughts. (i.e. I recognize I don't "feel like" making cookies today, but I planned to do it today so I'm going to do it today.)
-Enjoy...a thought that is helpful in reveling in a moment is, "This is the time for this."
-If you have to cancel a party or not attend an event, look at what you have instead. 
-Thank yourself for setting yourself up for success.

Visit Heidi Bradford Coaching to find out how to work with Heidi.

The LWWP Method
1. Life coaching
2. Medicine/Supplements/Vitamins
3. Tracking
4. Preparation and Defaults
5. Your Thing

Resources
-PMS and Period Support Supplements: www.semainehealth.com/HEIDIBRADFORD98
HEIDIBRADFORD98 Code for checkout on Semaine Health (One-time use)

Music
Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 4.0 International (CC BY 4.0) https://creativecommons.org/licenses/by/4.0/

Hi! To watch the full interview, click here.

Today we hear Anna Hall's experiences leading to her diagnosis of PMDD.

We also hear about the incredible cycle tracking app she co-founded, called Embody.

Anna has a positive, uplifting spirit about her and is an example of who we can be when we embrace the good parts of every part of our cycle.

Time Stamps
00- Welcome and Introduction
3:17- Anna's experience with PMDD
5:18- Anna's mom tells her she thinks she (her mom) had PMDD and maybe Anna does too
6:35- "I know a lot of people who experience PMDD have bursts of rage. I found mine is more that depression is the biggest symptom..." -Anna 
6:45- In the 1960's, Anna's grandmother saw a specialist in New York City for her menses issues.
10:05- Story of Anna deciding and creating the Embody App
10:19- Embody is a privacy forward cycle app.
11:35- Embody is the first menstrual health app that is open source, encrypted, and offline first.
12:05- Currently, your Embody App data exists only on your phone or device. 
12:23- Some companies have been investigated for selling women's data entered on other period/fertility tracking apps. 
12:32- There is concern about the possibility of menstrual surveillance by law enforcement
19:58- About the Embody Widget 
22:45- Some unique work dynamics at Embody

Visit Heidi Bradford Coaching to find out how to work with Heidi.

The LWWP Method
1. Life coaching
2. Medicine/Supplements/Vitamins
3. Tracking
4. Preparation and Defaults
5. Your Thing

Resources
-PMS and Period Support Supplements: www.semainehealth.com/HEIDIBRADFORD98
HEIDIBRADFORD98 Code for checkout on Semaine Health (One-time use)

Music
Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 4.0 International (CC BY 4.0) https://creativecommons.org/licenses/by/4.0/

Join Heidi to learn (or be reminded of) the benefits that come to you by tracking your period, signs, and symptoms. 

Take Aways 
-Your brain is sneaky. You may think you always act a certain way when you have PMS, but until you track it in writing, you may be believing something that isn't true.
-The Magic... what you can receive: peace, assurance, confidence, proof, accomplishment
-Recording makes it easier to see trends and cycles in mood and behavior.

-4 reasons why tracking is powerful: 
1. You can see if the thought your brain is offering you is true.
2. You can plan around your findings (mood, behavior, etc)
3. You can prepare better
4. Easier to know when to take vitamins/supplements/medicines for extra support

-How to track: use a notebook, calendar, planner, notes app, or a period/fertility tracking app.
-Anna Hall, co-founder of the Embody App will be on this podcast in a week or two.

Visit Heidi Bradford Coaching to find out how to work with Heidi.

The LWWP Method
1. Life coaching
2. Medicine/Supplements/Vitamins
3. Tracking
4. Preparation and Defaults
5. Your Thing

Resources
-PMS and Period Support Supplements: www.semainehealth.com/HEIDIBRADFORD98
HEIDIBRADFORD98 Code for checkout on Semaine Health (One-time use)

Music
Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 4.0 International (CC BY 4.0) https://creativecommons.org/licenses/by/4.0/