The Survivors Podcast

National Wellness Month & Grief: Tiny Habits for Lasting Strength

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In this heartfelt episode of The Survivors Podcast, Lisa and Gretchen delve into the simple yet powerful wellness habits that keep us grounded, especially when life feels overwhelming. From gratitude practices and breathing techniques to setting boundaries and rediscovering joy, they share practical, achievable ways to nurture your mental, emotional, and physical well-being.

 

 

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A video version of this episode is available here: YouTube: https://www.youtube.com/@TheSurvivorsPodcastChannel

 

 

🎙️ Episode Sponsored by TheHelpHUbB.co

This episode is proudly brought to you by TheHelpHUB.co – your online destination for mental health resources, content, and tools to help you navigate whatever mental health challenges you face.

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Episode Summary

August is National Wellness Month, but Lisa and Gretchen remind us that wellness isn’t something we practice once a year—it’s a daily commitment to our mental, emotional, and physical well-being. They talk about how gratitude, mindful breathing, better sleep habits, setting boundaries, and reconnecting with joy can be life-saving tools during grief and heavy seasons. With stories from their own lives, they show how even small, consistent practices can help us regulate our nervous systems, protect our energy, and keep moving forward—one day, one moment at a time.

 

 
Lessons Learned in This Episode:
  • Gratitude is a mindset shift – Even in deep grief, small moments of gratitude can keep us grounded.
  • Wellness isn’t fancy—it’s consistent – Simple habits like journaling, breathing exercises, and mindful breaks have a big impact over time.
  • Boundaries are protective, not selfish – Saying “no” creates space for your own healing and priorities.
  • Joy and grief can coexist – Moments of play and laughter are powerful tools for mental health.
  • Connection matters – Small acts like using someone’s name or checking in can boost both your mood and theirs.

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    Chapters:

    00:00 – Episode Open & Trigger Warning

    00:37 – National Wellness Month: What It Really Means
    02:01 – Why Gratitude Works (Even in Grief)
    04:19 – Simple Wellness Habits That Last
    07:27 – Mind-Body Connection During Grief
    08:41 – Breathing Exercises That Calm Your Nervous System
    09:59 – Using Technology for Mindfulness & Sleep
    11:22 – Avoiding All-or-Nothing Thinking in Self-Care
    14:08 – Nature as a Wellness Tool
    15:37 – Human Connection & Boosting Serotonin
    16:34 – Boundaries: Saying Yes to Yourself
    20:36 – Digital Detox & Reclaiming Your Time
    22:36 – Reconnecting with Your Inner Child
    23:57 – Joy & Grief Can Coexist
    24:22 – Wellness as a 365-Day Commitment
    25:44 – Final Thoughts & Encouragement

     

     
    📚 Resources for Mental Health & Support

    🔹 The Survivors Podcast Website – https://thesurvivors.net/

    🔹 The HelpHUB™ – Mental health resources, tools, and support networks – https://www.thehelphub.co/
    🔹 Schoser Talent and Wellness Solutions – Mental wellness coaching & support – https://schosersolutions.com/
    🔹 Sh!t That Goes On In Our Heads – A raw, award-winning mental health podcast – https://goesoninourheads.net/

     

     
    📲 Follow & Connect With Us

    📷 Instagram – https://www.instagram.com/the_survivors_podcast

    🔗 LinkedIn – https://www.linkedin.com/company/the-survivors-podcast
    🎥 YouTube – https://www.youtube.com/@TheSurvivorsPodcastChannel

     

     

    🎙️ See You Next Week!

    Stay strong, keep going, and remember: You are enough. 💜

     


    #TheSurvivorsPodcast #EndTheStigma #MentalHealthMatters #SuicidePrevention #YouAreNotAlone #BreakTheSilence #GriefSupport #988Lifeline #SurvivorStories #HealingTogether #PodMatch #MentalHealth #SuicideAwareness #Podcast #Community #Hope #Grief #Stigma #MentalIllness #Support #LisaSugarman #GretchenSchoser

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    The Survivors PodcastBy Lisa Sugarman & Natasha J. Layton
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