Mind Your Mind - Joseph Tropper

Summary:

In Episode 009, Joseph lists the 10 tips for emotional regulation. Every day is filled with its stressors and we’re left with the question—how do we respond? Do we let our emotions guide or lead our response or do we have control over our emotions? Emotional dysregulation—like getting upset—is a very common occurrence for all of us. In this podcast, Joseph will give us a more rounded view of how to perceive our emotions and the ways in which we can better regulate them—for your benefit and for the benefit of your relationships, too.

Time Stamped Show Notes:

• 00:01 – Introduction to Mind Your Mind Podcast
• 00:28 – Today’s topic: 10 Tips for Emotional Regulation
• 00:55 – There are different levels of emotional dysregulation
• 01:13 – “Emotions come and go, but they feel so strong”
• 01:23 – Emotion comes from the root “motion” which means movement, they are there to guide us, push us, and motivate us to action
• 01:48 – Be aware that emotion comes from the amygdala – the body’s alarm system
• 02:30 – We can slow emotions down in order to decipher what’s worth reacting to and what needs to be controlled better
• 02:50 – “Emotions are a temporary state of mind, don’t let them permanently destroy you” – Anonymous
• 03:00 – 10 Ways to Keep Yourself Emotionally Regulated

o03:11 – Want to print out this list? Go toMind Your Mind

o03:34 – #1 Buy time and take a break

o04:38 – #2 Identify your needs

o05:07 – #3 Call out what’s going on

o05:35 – #4 Break it down

o06:14 – #5 Distract yourself

o06:37 – #6 Choose the higher road

o07:29 – #7 GIVE in regards to relationships—be Gentle, Interested, Validate, be Easy

o08:13 – #8 DEAR MAN—which describes how to be objective in difficult times—Describe, Express, Assert, Reinforce & Mindful, Associate, Negotiate (Dr. Marsha Linehan)

o09:24 – #9 Accept yourself while rising to the challenge

o09:54 – #10 Seek outside help

• 10:26 – The more time you have, the more you calm down
• 10:35 – Quarantine the issue – don’t exaggerate it
• 10:51 – Learn from your past mistakes and past successes
• 11:25 – Send your questions toMind Your Mind
• 11:33 – Question from Brittany in UK, “Joe, I find myself having extreme mood swings daily and feel out of control to manage them. Will therapy help me?”– Joseph believes in therapy. When you’re working with a therapist, ask them about their past experience. Identify the behaviors that you’re doing that are getting in the way and causing the mood swings. Discuss what’s at stake that will encourage you to make a change.
• 12:41 – End of this week’s podcast!

3 Key Points:

1. Our emotions are a part of us and act as signals to us, but they can, with training,be regulated and not become out of control.
2. You DON’T have to react in the heat of the moment and emotion – give yourself time to process.
3. Our past successes and failures are our greatest teachers – if there are triggers in a relationship that cause dysregulated emotions, STOP that behavior and do what works.

Resources

• Calming the Emotional Storm - book with solid tips and skillshttps://www.amazon.com/Calming-Emotional-Storm-Dialectical-Behavior/dp/1608820874/ref=sr_1_sc_1?ie=UTF8&qid=1491445932&sr=8-1-spell&keywords=calmiung+the+emotonal+storm
• DBT Skills Workbook - Joseph’s favorite book on emotional regulation.https://www.amazon.com/Dialectical-Behavior-Therapy-Skills-Workbook/dp/1572245131/ref=sr_1_3?ie=UTF8&qid=1491445922&sr=8-3&keywords=dbt+skills

Summary:

In Episode 008, Joseph discusses 5 comprehensible steps to becoming a great parent. Challenges and struggles are normal when it comes to parenting and oftentimes we are left to our own devices to figure out what works best for our child. Joseph provides parents with 5 clear steps that can help us become great parents according to the fundamental needs of our children. He also refers listeners to three key books that can assist us in this parenting journey that is a continual, learning process for us all.

Time Stamped Show Notes:

• 00:01 – Introduction to Mind Your Mind Podcast
• 00:28 – Today’s topic: 5 Steps to Becoming a Great Parent
• 00:42 – Parenting challenges are always there
• 01:08 – 1 in 7 children in the US are struggling with one type of diagnosable mental, behavioral, or developmental issue
• 01:29 – ADHD is a growing problem for many kids
• 01:36 – Anxiety and depression are also becoming more present in children of younger ages
• 01:57 – “A baby is born with a need to be loved – and never outgrows it.”–Frank A. Clark
• 02:10 – Joseph believes in the attachment theory – from cradle to death, we need to be loved and appreciated -John Bowlby
• 02:28 – “People’s greatest inspirations have been their parents”
• 02:48 – #1 Start now and start early

o02:52 – Many excellent books on parenting come from Dr. Haim Ginott

o03:19 –How to Talk So Kids Will Listen & Listen So Kids Will Talk by Mazlish and Faber

o03:40 –Between Parent and Childby Dr. Haim Ginott

o04:33 – Many of us think passion and love for parenting already make us a good parent

• 05:27 – #2 Validation

o05:35 – Focus on your child’s needs more than your own embarrassment and meet them where they are at

• 06:12 – #3 Be an example

o06:31 – You can’t tell a child not to copy you

o06:41 – Show by example and let your children be involved

o06:49 – “Tell me and I forget. Teach me and I may remember. Involve me and I learn.” – Benjamin Franklin

o07:22 – Don’t blame yourself

• 07:32 – #4 Provide safety & security

o09:04 – Our children look towards us

o09:16 – Parents need to provide their children a safe and secure environment

• 09:55 – #5 Keep learning

o10:08 – Always be open to change

• 10:16 – 3 parenting books Joseph recommends:Raising an Emotionally Intelligent Child,Between Parent and Child, andHow to Talk So Kids Will Listen & Listen So Kids Will Talk
• 10:54 – Lindsay says, “My teenagers fight all day. Brad who is 14 is the worst – he’s always complaining that his brothers and sister get more treats, attention and rewards than he does. He picks fights with them and ruins the atmosphere. What should I do?”– Focus on Brad’s needs. There are 3 Fs in parenting – be firm, be fair, and be friendly
• 12:58 – End of this week’s podcast!

3 Key Points:

1. Always place your child’s needs before your own embarrassment—especially when it comes to reproaching them in public.
2. Engage with your children as they learn best through being included and getting involved.
3. Be firm, fair, and friendly to your children as you address their concerns, needs, and frustrations.

Resources Mentioned:

• Raising an Emotionally Intelligent Childby Dr. Gottman
• How to Talk So Kids Will Listen & Listen So Kids Will Talk by Mazlish and Faber
• Between Parent and Childby Dr. Haim Ginott

Summary:

In Episode 007, Joseph reminds us of just how important sleeping is for our mental health and gives us 14 ways to sleep like a baby, tonight. Sleep is often one of the first things sacrificed to keep up with the day-to-day demands and tasks in life; thus, the one thing we take for granted. Joseph explains why we must value our sleep when it comes to our overall lifelong physical and mental health and lists 14 things you can do today, to help you get that much needed sleep.

Time Stamped Show Notes:

• 00:01 – Introduction to Mind Your Mind Podcast
• 00:26 – Today’s topic: 14 Ways to Sleep Like a Baby Tonight
• 00:29 – Many of the issues people have come from sleep deficiencies
• 00:57 – Some ideas can be implemented immediately
• 01:17 – A study kept people awake for 24 hours straight
• 01:31 – At the end of 24 hours, a lot of psychological issues were reported
• 01:54 – 60M people in the US have some type of sleep disorder
• 01:59 – 50% of people have snoring issues
• 02:06 – 37% of people report falling asleep every day
• 02:18 – 5% of people fall asleep while driving
• 02:34 – Sleep Apnea is sometimes caused by obesity
• 02:45 – 40% of all adults have some type of sleep deprivation
• 02:59 – 100K deaths occur each year in hospitals due to medical error, and sleep deprivation is in the top 3 most significant contributors to this
• 03:27 – Young children are not exceptions either when it comes to sleep issues
• 03:39 – 30% to 40% of children in the United States have sleep deprivation issues
• 03:53 – Bad sleep habits start at a young age and normally continue into adult life
• 04:12 – “It is a common experience that a problem difficult at night is resolved in the morning, after the committee of sleep has worked on it.” – John Steinbeck
• 04:30 – 14 Ways to Sleep Like a Baby Tonight:

o04:31 – #1 No food, sugar, or soda 2-3 hours before bedtime

o04:40 – #2 No caffeine past noon

o05:09 – #3 Allow yourself to slowly wind down before bedtime

o05:30 – #4 Fill your day with productive activities

o05:48 – #5 Practice relaxing breathing techniques before going to bed

o05:56 – #6 No smartphone usage 1 hour before bedtime

o06:17 – #7 Create a peaceful environment 1 hour before sleeping

o06:32 – #8 If you can’t sleep after 20 minutes, get out of bed, drink milk or write a little—then try again

o06:53 – #9 Count down from 100

o07:06 – #10 Make sure you have a comfortable temperature in your room

o07:17 – #11 Drink chamomile tea

o07:22 – #12 Take a warm shower or bath

o07:27 – #13 Clear your mind

o07:39 – #14 Discuss your concerns with your doctor

• 07:51 – Get the list atMind Your Mind Online
• 08:19 – Mark from Seattle asks, “How much sleep do I need?”

o08:25– Sleep depends on your age

o08:31 – Infants need 12 to 16 hours

o08:39 – Children ages 1-2 need 11 to 14 hours

o08:48 – Kids ages 3-5 need 10 to 13 hours

o08:53 – Children ages 6-12 need 9 to 12 hours

o09:03 – Adults need 7 to 9 hours

• 09:24 –CDChas a lot of resources on sleep issues
• 09:38 – End of this week’s podcast!

3 Key Points:

1. Sleep is one of the most sacrificed things in our life—this needs to change.
2. Children are not exempt from sleep issues, often the sleep habits they develop when they’re young persist into their adult years.
3. Sleep deprivation can be one of the underlying causes of many mental and psychological conditions including anxiety, depression, hallucinations, and bipolar symptoms.

Resources Mentioned:

• Centers for Disease Control and Prevention– Where you can find resources on health and sleep issues

Summary:

In Episode 006, Joseph teaches us The 4 Habits of Emotionally Intelligent People. Unlike the explicit lessons we learn in school, the real world calls for a more specific intelligence than book smarts—EQ. In the work environment, every single person faces social issues and challenges that only their EQ can solve. Listen as Joseph describes the 4 habits of people that are emotionally intelligent and provides practical advice on how you can begin to work on your EQ today.

Time Stamped Show Notes:

• 00:01 – Introduction to Mind Your Mind Podcast
• 00:26 – Today’s topic: The 4 Habits of Emotionally Intelligent People
• 00:58 – Emotional intelligence is a hot topic from the ‘90s
• 01:25 –Edward Thorndike, a famous psychologist in the ‘20s, already identified and defined social intelligence
• 01:41 – Daniel Goleman’s Emotional Intelligencetook social intelligence to another level
• 02:00 – 80% of your adult success comes from EQ
• 02:20 – 75% of careers are derailed because of emotional intelligence issues
• 02:39 – John Mayer and Peter Salovey’s definition of Emotional Intelligence: Having proficiency in 4 specific areas: identifying emotions, using them, understanding them, and regulating them
• 03:00 – “What really matters for success, character, happiness and life long achievements is a definitive set of emotional skills–your EQ–not just purely cognitive abilities that are measured by conventional IQ tests” – Daniel Goleman
• 03:33 – #1 Great Conversation Skills

o03:40 – Making other people feel comfortable in the conversation

o03:46 – Stop overthinking

o04:27 – Whatever job you do, you’ll be talking to people

• 04:52 – #2 Read Social Cues

o05:05 – Figure out why waiters and waitresses get bigger tips (due to social intelligence)

o05:28 – Socially intelligent people read social cues

o05:44 – Be non-confrontational and respectful

• 06:18 – #3 Have Self-Efficacy

o06:22 – Respect yourself

• 06:52 – #4 Understand Human Motivation

o07:07 – They know how to harness that power and use it

• 07:22 – First practical solution to work on your emotional intelligence: empathize with other people and validate them
• 07:45 – Second: seek first to understand then be understood
• 08:34 – Submit your question online atMind Your Mind
• 08:46 –Alice from Ohio asks, “My best friend since childhood has constantly been ignoring my calls, but then when she finds out I’m with another friend, she gets angry with me. How do I deal with this?”– There’s a big imbalance in your relationship – be cautious. Sometimes people grow apart and have different needs. Communicate about the issue.
• 11:19 – End of this week’s podcast!

3 Key Points:

1. Emotional intelligence or EQ is what brings you more success in your adult life.
2. It’s important that you understand emotional cues and empathize with people.
3. Always have respect for yourself.

Resources Mentioned:

• Edward Thorndike– Psychologist from the 1920’s identified emotional intelligence
• Emotional Intelligence– Book that took social intelligence to another level
• Mind Your Mind– Tune in and submit your questions
• Dale Carnegie– Book on interpersonal relationship development by world famous author

Summary:

In Episode 005, Joseph lists 6 ways to let go of the past. Dealing with pain and resentment is never easy for any one person; but, you have a choice to either hold on to the resentment or free yourself from it and move on. How exactly does one do this? How do we let go of the past? Listen as Joseph teaches us the importance of acknowledging our feelings of resentment, the reasons why we need to let go, and the means by which this is possible.

Time Stamped Show Notes:

• 00:01 – Introduction to Mind Your Mind Podcast
• 00:25 – Today’s topic: 6 Ways to Let Go of the Past
• 01:01 – When people have resentment and pain, it leads to poor choices in life
• 01:33 – Holding on to the past makes us learn from the past
• 01:51 – The adaptive part of holding on to the past can also backfire on us
• 02:22 – “Resentment is like drinking poison and waiting for the other person to die” – Carrie Fisher
• 02:40 – #1 Resentment is an addiction
• 03:21 – #2 We cannot change the past
• 03:58 – #3 It’s an illusion of strength
• 04:22 – Real strength comes from moving forward
• 04:33 – #4 Be aware of your needs

o04:36 – HALT: Hungry, Angry, Lonely and Tired – address your needs

• 05:18 – #5 Stop blaming yourself BUT do take responsibility
• 05:34 – We all make mistakes
• 06:01 – #6 Meet halfway or get away
• 06:41 – If you’re feeling resentment, call it out
• 07:21 – Hear the other person’s hurt instead of their insults
• 07:54 – Mark from Wyoming asks, “If I’m unable to forgive my dad for what he did to me throughout my childhood, will I always carry the resentment with me?”– Forgiveness is a spiritual and religious choice. To forgive someone is your own personal choice. The resentment is what you have to let go.
• 09:02 – Engage in self-validation to acknowledge your hurt
• 09:16 – It’s hard to overcome resentment, but we can do it—it is possible!
• 09:47 – End of this week’s podcast!

3 Key Points:

1. In the end, holding onto resentment will just cause more suffering for YOU.
2. Resentment may be the result of your personal needs not being met. HALT—are you hungry, angry, lonely, or tired?
3. People make mistakes—be accountable, take responsibility for your own actions, and move forward.

Summary:

In Episode 004,Joseph Tropperdiscusses the 13 ingredients of healthy couples. Joseph uses the analogy of baking—you wouldn’t replace tar for chocolate, or vinegar for milk in your recipe. You need to focus on choosing the right ingredients to create that sweet, final confection. These 13 ingredients have negative counterparts and just being aware of the choices you have is where it all begins. Listen as Joseph shares the 13 ingredients for a healthier relationship with your partner and the importance of evaluating what you bring to the table. Joseph will show you how you can improve your relationship now.

Time Stamped Show Notes:

• 00:01 – Introduction to Mind Your Mind Podcast
• 00:25 – Episode 4 is about the 13 ingredients that create a healthy couple
• 00:56 – This episode is for couples who want to enhance their relationship
• 01:20 – 1 in 2 marriages end in divorce; although these statistics lean towards teen marriages
• 01:40 – Once age at the time of marriage increases, the statistics for divorce lower
• 02:05 – The most important things about these ingredients are two-fold:

○02:10 – Consistency in doing them

○02:30 – Putting the right ingredients in

• 03:34 – 1: Have a 1-2 hour weekly date
• 03:45 – 2: Compliment each other more than you criticize each other; at a 4:1 ratio
• 04:10 – 3: Daily repair conversation frequency
• 04:30 – 4: Give each other time to repair or have emotional time-outs instead of letting fights escalate
• 04:43 – 5: Give love and show acceptance to each other
• 04:57 – 6: The importance of being happy rather than being right
• 05:18 – 7: Laugh together often
• 05:28 – 8: Validate the 10% where you two agree rather than fighting the 90% where you disagree or see the other as wrong
• 06:08 – 9: Make time for intimacy
• 06:21 – 10: Celebrate each other’s success
• 06:32 – 11: Encourage individualism and autonomy
• 06:46 – 12: Give and receive trust
• 06:58 – 13: Seek help when needed
• 07:10 – Putting the ingredients, time, and energy into your relationship will make it work
• 07:23 – Get a print-out of the 13 ingredients atMind Your Mind
• 07:42 – “A wedding anniversary is a celebration of love, trust, partnership, tolerance, and tenacity—the order varies for any given year.” by Paul Sweeney
• 07:57 – Get out of that negative mindset
• 08:07 – Pick one from the healthy list and reinforce it, and pick from the unhealthy list and fix it
• 08:41 – Denise asks, “My spouse is the problem, he’s unreasonable and has issues. We have one child and have been together for over 5 years. I’m not perfect, but it’s 90% him.”

o09:00 – Joseph’s response is to seek help for yourself and focus on your part

o09:21 – Put yourself into the relationship as much as you can; because if you pull out, your spouse will pull away as well

o09:31 – If you want to fix it, find a support team or therapist to help you have a conversation with your spouse about the issues you face

o09:45 – Look at the list to see if you’re doing the things that allow for connection

• 10:16 – End of this week’s podcast!

3 Key Points:

1. Be aware that there is a positive and negative way in dealing with the problems in your relationship—then, choose the positive.
2. It’s important to say 4 compliments to your partner for every 1 critical statement, something that usually sets apart the masters from the disasters.
3. Being consistent and putting the right ingredients into a relationship is key to keeping it healthy, long-lasting and enjoyable.

Resources Mentioned:

Mind Your Mind– Download the PDF 13 Healthy Couple Ingredients

In Episode 003, Joseph teaches us 5 Ways to Kick Anxiety. In the US, about 22% of the population is affected by anxiety. Unfortunately, it’s not only adults who experience anxiety, 1 in 4 children suffer as well. Acknowledging anxiety is always the first step to overcoming it. Listen as Joseph shares the types of anxiety expressed today, and how we can combat anxiety in other ways besides medication.

Time Stamped Show Notes:

• 00:01 – Introduction to Mind Your Mind Podcast
• 00:26 – Today’s episode is 5 Ways to Kick Anxiety
• 00:35 – Anxiety is an uncomfortable topic
• 01:07 – “Prevalence of anxiety in the United States population is 22%”
• 01:17 – “4% of the population can be classified as severe”
• 01:30 – It is common for children ages 13-18 to have anxiety
• 01:40 – “1 in 4 kids suffer from anxiety”
• 01:50 – “Only 1 in 3 people seek treatment for anxiety”
• 02:10 – Unlike anti-depressants, anti-anxiety medications work quickly
• 02:27 – Check medication for addictive properties
• 02:51 – Different forms of anxiety are:

o02:55 – Panic Disorder

o03:16 – General Anxiety Disorder

o03:33 – Social Anxiety Disorder

o04:00 – Hoarding

o04:16 – Phobias

• 04:25 – The 5 Ways to Kick Anxiety

o04:30 – Write down your worries

o04:51 – Create an anxiety, worry-free period in the day

o05:33 – Take care of your body

o05:59 – Do activities that help you relax

▪06:19 – Joseph suggests to readCalming the Emotional StormandDBT Workbook for Anxiety

o06:52 – NAP: Notice, Accept, and Pass

• 07:33 –“Anxiety is a thin stream of fear trickling through the mind. If encouraged, it cuts a channel into which all other thoughts are drained.”– Arthur Somers Roche
• 07:55 – Practical Solutions

o07:59 – Start with mindfulness

o08:07 – Joseph encourages to checkThe Tapping Solutionby Nick Ortner

• 08:27 – Today’s Question comes from Sarah, from Oregon: “I had a hair-pulling habit that I got help for 5 years ago. And now, it just came back”

o08:42 – It’s important to point out that even though you’ve worked through this habit in the past, something might have triggered that anxiety again and old habits die hard

o08:57 – Good news is that you can try doing what worked for you 5 years ago and it should be able to help

o09:06 – Address the things that might have triggered your habit

• 09:30 – Anxiety is extremely impairing and these 5 tools are a great starting point to help—if you need more help, do not hesitate to seek it
• 10:03 – End of this week’s podcast!

3 Key Points:

1. Anxiety is prevalent in the US; however, it’s still one of those uncomfortable topics for people to discuss and we need to break that stigma.
2. It is very common for children to experience anxiety.
3. You can try to combat anxiety without having to take medication as a first resort, but be open to meds as well from a trusted and competent specialist.

Resources Mentioned:

• Calming the Emotional StormandDBT Workbook for Anxiety– Books Joseph recommends to help with relaxation
• The Tapping Solution– Website Joseph encourages to visit for practical solutions in combating anxiety

In Episode 002, Joseph shares with us the 6 Steps to Overcoming Sadness and Depression. It’s known that 1 in 5 adults have experienced some kind of mental health issue. Specifically, when it comes to depression, only 28% of individuals are actually helped by medication. This begs the question: what are the other ways one can combat depressive feelings and thoughts? Listen in as Joseph lists 6 steps you can start doing today, to either prevent or overcome those feelings of sadness and depression.

Time Stamped Show Notes:

• 00:01 – Introduction to Mind Your Mind Podcast
• 00:26 – Today’s episode is Overcoming Sadness and Depression: 6 Step Process
• 00:32 – “1 in 5 adults in America have some type of mental health issue they’ve experienced”
• 01:01 – 50% of adults will not talk to their doctor
• 01:29 – Everything is on a spectrum in terms of depressive feelings and thoughts—the question is how pervasive these thoughts and feelings are
• 01:39 – Getting diagnosed by a qualified health professional is very important
• 01:50 – Podcast Disclaimers:

o01:51 – This is NOT medical nor legal advice

o02:03 – In anything I say, there is no judgment

• 02:45 – Joseph describes depression as inactivity
• 03:09 – To get out of depression, “the inactivity needs to be combatted with activity”
• 03:22 – Joseph recommends the book,The Depression Cure
• 03:33 – Regardless of all the resources mentioned, it is always wise to check in with a doctor
• 04:18 – Our body was never designed for this post-industrial environment we now live in
• 04:47 – Only 28% of patients are actually cured with medication
• 05:07 – The 6 Steps to Overcome Sadness and Depression are:

o05:17 – 1) Eat brain food

o05:43 – 2) Don’t think, “do”

▪06:03 –Feeling Goodis a great book for dealing with a negative mindset

o06:21 – 3) Exercise

o06:44 – 4) “Let there be [natural] light”—try the happy light product by Verilux

o07:12 – 5) Get connected socially

o07:40 – 6) Healthy sleep

• 08:24 –“Recession is when your neighbor loses his job. Depression is when you lose yours.”– Ronald Reagan
• 08:50 – Exercise, be active, and have accountability
• 09:30 – Q: Sam from California asks, “I’m just a negative person. How do I know I’m suffering from clinical depression?”

o09:51 – A: Having a negative outlook in life may be your personality

o09:56 – Is there impairment in your social, work, or family life? If there is, you need to seek help from a healthcare professional

o10:12 – Negative attitude and perspective can be worked on

• 10:23 – In closing, depression is REAL and it can run in the family; seek help, be active, apply a therapeutic lifestyle change or program
• 11:17 – Remember that there is a light at the end of the tunnel
• 11:34 – End of this week’s podcast!

3 Key Points:

1. Getting diagnosed by a doctor, psychologist, or therapist is very important when it comes to having depressive feelings and thoughts that are pervasive.
2. Depression is a state of inactivity; combat it with activity.
3. It is strongly advised to combat depression with a program that engages your natural recovery skills and changes your environment and negative mindset as medication alone only helps about 28% of patients.

Resources Mentioned:

• The Depression Cure– Book written by Stephen Ilardi that talks about battling depression without drugs
• Feeling Good– Book written by David Burns that deals with negative mindsets
• Verilux– a company that creates light lamps to help with depressive symptoms

Summary:

In Episode 001, Joseph describes “The 8 Dimensions of Wellness” and encourages us to do a self-check. What is our level of satisfaction in each dimension? How do we increase our satisfaction? How important is it to take care of ourselves first? In today’s busy world, people tend to drown in their daily tasks and responsibilities, putting aside their own personal well-being. Tune in find out what these 8 dimensions mean for you and how to take those first steps in self-care.

Time Stamped Show Notes:

• 00:01 – Introduction to Mind Your Mind Podcast
• 00:26 – Today’s topic: Where do I Start? The 8 Mental Areas to Mind
• 01:06 –The Wellness Initiative Programby SAMHSA, a US government organization, begins our list:

o01:27 –Emotional—Coping effectively with life and creating satisfying relationships

o01:32 –Environmental— Maintaining good health by occupying pleasant, stimulating environments that support well-being

o01:42–Financial— Satisfaction with current and future financial situations

o01:50 –Intellectual—Recognizing creative abilities and finding ways to expand knowledge and skills

o02:04 –Occupational— Personal satisfaction and enrichment from one’s work

o02:09 –Physical— Recognizing the need for physical activity, healthy foods, and sleep

o02:15 –Social— Developing a sense of connection, belonging, and a well-developed support system

o02:21 –Spiritual— Expanding a sense of purpose and meaning in life

• 02:32 – Joseph gives pointers regarding the emotional dimension
• 03:10 – As you go through the list, rate yourself on how satisfied you are in each dimension
• 03:37 – The goal is to get an 80-90% satisfaction rate on each dimension
• 03:55 – Stable and safe housing is important
• 04:13 – Do you enjoy where you live or your surroundings?
• 04:37 – Financial dimension has two parts: your current financial situation and your future financial goals
• 05:27 – It’s important to learn and expand on one’s knowledge and abilities
• 05:35 – Occupational is divided into 2 categories: compensation and fulfillment
• 06:12 – Health is a gift, but we must do our part
• 06:41 – “We have to take care of ourselves. If we don’t get enough sleep, we don’t function.”
• 06:52 – As humans, people need to be part of a group
• 07:16 – Having a support team is also essential in our social dimension
• 07:23 – People also need to have a sense of meaning for their lives
• 07:34 –“If your compassion does not include yourself, it is incomplete.” – Jack Kornfield
• 07:40 – Take care of yourself FIRST
• 07:43 – How do we make this practical?

o07:45 – Start with the social and physical dimensions if you don’t know where to start

o08:06 – The 10% challenge: How can I raise my satisfaction level in a particular dimension by 10%?

• 08:28 – Sam from California says, “Joe, I just don’t have time to take care of myself. Great ideas, but how do I do it?”– Keep listening! Tons of suggestions are coming your way as the podcast keeps going. Quality vs. Quantity – give yourself 5 quality minutes of meditation and relaxation.
• 09:11 – Jessie from New York says, “My spouse interrupts my ability to relax.”– Take responsibility on your part. Try to touch base with your spouse and ask him to help you with your needs and vice versa.
• 09:51 – End of this week’s podcast!

3 Key Points:

1. Health is a gift and we should NOT take it for granted, do your part in the 8 areas.
2. If you’re confused about where to start with your well-being, focus on the social and physical dimensions of your health first.
3. Challenge yourself—how can you increase satisfaction by just 10% in an area of your health and well being?

Resources Mentioned:

• The Wellness Initiative Programby SAMHSA – basis of the 8 Dimensions of Wellness

Welcome to Mind Your Mind! My name is Joseph Tropper and it is so nice to meet you! This podcast was designed with you in mind. It’s meant to tackle the hottest topics of self-care and help you take the best care of yourself. I want to help you get motivated, deal with stress, and enhance your relationships.

Qualifications

To begin I would like to introduce myself and explain why I am qualified to help you take the next step. I have 15 years of experience as a life coach, hypnotherapist and licensed mental health professional. I hold a Master’s degree in Mental Health Counseling and have been in full time private practice as lead therapist and director for the past 4 years. I’m a proud husband and father and these two roles shape so much of my life perspective. I have specialized training in couples counseling, trauma (EMDR therapy) and anxiety and want to help you move forward in life.

Why This Podcast?

Clients often ask if they can record my sessions. I am concerned for their confidentiality as well as quality assurance. This podcast gives me the opportunity to think over my thoughts, edit them and make sure they are expressed in a clear and helpful manner. Additionally, my aim is to impact and help as many people as possible. While I find private practice extremely rewarding, it takes much concentrated effort to impact the 30 to 50 clients that I can work with at a time. This podcast can be listened to by many people who can benefit from its practical advice. You can listen in while you are going about your daily activities. I especially encourage you to come here when you take your daily 30 minutes jog or walk!

Love To Hear From You

I want your insights and questions. Please visit our site to submit your questions and I will try my best to answer them on the show. Visit mindyourmindonline.com and click on Ask Joseph to type or record your questions.

Name Explained

Mind Your Mind is called after the mind for two main reasons. Firstly, it emphasizes the importance of putting yourself first and advocating for your own needs. Secondly, it references the concept of mindfulness which is very helpful in centering and caring for self.

Show Format

The show is divided into 7 main parts outlined here:

1-Opening - intro to the topic

2- Facts - cold facts about the topics

3- Quote - My favorite quote

4-Opinions - my own take and ideas, the main crux of the material

5- Practical Solutions - how do I make my life better

6- Questions - submitted by listeners, first about podcast topic, then about any topic

7- ClosingRecap - summary and call to action

Quick Disclaimers

The material contained in the podcast recordings, summaries and articles are for self-help purposes only. No legal, medical or specific mental health advice is offered. Listeners and readers are encouraged to collaborate with people whom they trust as well as qualified professionals for the application of anything discussed here.

Human Strength and Vulnerability

I want to share with you a poem that is very dear to me. I wrote it as a summary about the work that I do with myself and with my clients. It expresses my view on life and mental health. I took the background picture myself while on vacation with my wife and family in Hawaii.

Let the Journey Begin

It’s great to have you here and I hope to hear from you to learn more about the topics you love and wish to hear more about. Wishing you only the greatest success as you learn toMind Your Mind!

Resources Mentioned:

• Mind Your Mind– The podcast title and website

●Human Strength and Vulnerability – Poem written by Joseph Tropper