Welcome back to the first Pieces to Wellness book discussion! This is part 2 of Karen and Tim's exploration of Don Miguel Ruiz's book: The Four Agreements: A Practical Guide to Personal Freedom. 

To recap, last week we reflected on our experiences with the first two agreements: Be Impeccable with Your Word, and Don't Take Anything Personally. The Four Agreements is part guidebook, part spiritual reflection, part tangible practices that support living a life aligned with your values. These practices are not for the faint of heart, and that's why we dive into how we have applied these agreements in our own lives.

The third agreement is: Don't Make Assumptions. Assumptions are like low-hanging fruit; they're easy to make. They're also easily informed by old stories we tell ourselves, old patterns of behavior. Sometimes we don't even realize we're making an assumption until we talk something through with someone we trust. Being willing to be vulnerable and ask curious, clarifying questions goes hand-in-hand with not making assumptions.

The fourth agreement is: Always Do Your Best.  Generally speaking, we avoid words like always and never, as they tend to be associated with black and white, either/or kind of thinking. In this case, Ruiz reminds us that our best changes. Sometimes day to day, sometimes moment to moment. Growth requires change, and this final agreement invites us to approach life with a growth mindset. Aspiring to do our best, recognizing that what our best is, is a constantly changing thing.

Let us know how you liked these conversations on The Four Agreements. If there are any other books that you'd like to hear us talk about, give us a shout at [email protected]. We'd love to hear your feedback or ideas for future episode topics.

Click here to check out last week's episode on the First Two Agreements.

Please check out our other episodes and tell a friend!

Remember - The road to a better you is paved with pieces to wellness…
Like, Follow, Share 🧩 

Did you know that Tim's a published author? Get a copy of his book, Never Underestimate the Power of You by clicking the link below:

https://a.co/d/h7AQf91

Welcome to a Pieces to Wellness book discussion! It's not quite a club (yet), but from time to time, we'll be talking on the podcast about articles, books, artwork that we've found inspirational or helpful on our own journey. One of the books Tim and Karen both take tremendous inspiration from is Don Miguel Ruiz's book: The Four Agreements: A Practical Guide to Personal Freedom. 

In this book, Ruiz talks about the various self-limiting beliefs that steal our joy and increase our suffering. Based in ancient Toltec wisdom, The Four Agreements offers practical behaviors that once put into practice, can transform your life completely. We love that this book is rooted in practice, in taking actionable, consistent steps to live a life aligned with your values. With its basis in the Toltec tradition, it also brings some refreshing spiritual insights into our awareness.

The first Agreement is: Be Impeccable With Your Word. We talk about what the word impeccable means to each of us, and how this one agreement can completely transform how you experience life. This impeccability includes the words you say out loud, and the words you say internally to/about yourself. What if all the words you thought, said, wrote, and drew were completely, radically, compassionately honest? How would that make your life different? We share some of the ways each of us have stumbled along the way with this Agreement.

The second Agreement is : Don't Take Anything Personally. Yowza, this one packs a punch! We agree that for us, this is the hardest Agreement to live out consistently. Definitely worth considering when and where there are opportunities in your life to take things less personally.

As always, we recommend starting small. It's not reasonable to expect yourself to align with these Agreements 100% of the time from the start. These are aspirational agreements, things to work toward with diligent self-compassion and time. 

Let us know what you think. Tell us how the first 2 agreements land for you! Tune in next week for part 2, where we discuss the last 2 agreements!

We are very grateful to all our listeners.
We'd love to hear your feedback or ideas for future episode topics.
Reach out on IG @piecestowellness or shoot us an email at [email protected]. Please check out our other episodes and tell a friend!

Reminder - The road to a better you is paved with pieces to wellness…
Like, Follow, Share 🧩 

Did you know that Tim's a published author? Get a copy of his book, Never Underestimate the Power of You by clicking the link below:

https://a.co/d/h7AQf91

This week we're shining the light on some amazing programs in the Capital Region community. We had such fun talking with Tori Daniels from Ellis Medicine. Tori is Supervisor of the Family Room and Living Room programs. These programs offer urgent mental health care services to youth, adults, and families on a walk-in basis. 

Tori shares passionately about these comprehensive programs that offer a wide range of services based on the presenting need of the client. The Living Room is a safe, comfortable alternative to the emergency room for adults age 18+ experiencing mental health difficulties. Based on the successes seen in this program, Ellis opened the Family Room to serve youth and their families. Both programs offer counseling, case management, peer support, and group programs on a immediate and/or ongoing basis. 

Tori's ability to "meet people where they're at" aligns so well with the programs she oversees that it's a joy to hear her describe the valuable services available in our community. Kind, compassionate, person-centered mental health care for all.  

Both programs are located at 1023 State St, Schenectady NY. Hours: 10 am - 6 pm Monday through Friday. In-person groups include Art group on Wednesdays from 5-6 pm and a drop-in group on Tuesdays 4:30 - 5:30 pm (topics vary).

Family Room (518) 831-8700

Living Room (518) 243-1523

Visit ellismedicine.org/services/mental-health.aspx for more information.

We are very grateful to all our listeners.
We'd love to hear your feedback or ideas for future episode topics.
Reach out on IG @piecestowellness or shoot us an email at [email protected]. Please check out our other episodes and tell a friend!

Reminder - The road to a better you is paved with pieces to wellness…
Like, Follow, Share 🧩 

Get a copy of Tim's book, Never Underestimate the Power of You 
by clicking the link below:

https://a.co/d/h7AQf91

We are back in the garage this week and talking resentment. 

Karen and Tim do not try to define it but instead share what it is for them and how they experience it. 

Resentment can keep you from moving forward, as if there was an anchor keeping you in that moment of the original pain. Karen and Tim both agree that there is a fairness piece to it. Maybe Resentment can teach us when something unfair happened and paying attention to it can actually help us in what to look out for.  Karen suggests to ask questions, be clear and honest, as a helpful tool. You can even “stage” the conversation you plan on having as if you were to rehearse what you will say ahead of time!

Some other quick tools to keep handy when resentment is stirring: practice forgiveness and gratitude. Practice accepting the situation for what it is. Try setting some boundaries, work on knowing what you want as well as what you don’t want.  

Check out our episode on boundaries to help get you started  https://podcasts.apple.com/us/podcast/pieces-to-wellness/id1726842615?i=1000668273253

We'll continue to be here every Wednesday with episodes filled with our past and present lived experiences, the lessons we continue to learn, conversations with inspirational guests, and pieces to help you stay motivated and on the wellness side of the spectrum! 

We are very grateful to all our listeners.
We'd love to hear your feedback or ideas for future episode topics.
Reach out on IG @piecestowellness or shoot us an email at [email protected].

Reminder - The road to a better you is paved with pieces to wellness…
Like, Follow, Share 🧩 

Get a copy of Tim's book, Never Underestimate the Power of You 
by clicking the link below:

https://a.co/d/h7AQf91

A common phrase in wellness/self-care spaces is, "You can't pour from an empty cup." Yes, we agree. AND If your cup is overflowing, or full of yuck (read: self-limiting beliefs, self-doubt, old unhelpful narratives), you're bound to make a mess with what's in your cup. So periodically, routinely, it's important to clean the yuck out of your cup. Discern what serves your wellness, what doesn't, and make changes accordingly.

Once your cup is empty, fill it with goodness, not garbage. 

What are some ways to empty your cup? 

• Feel into your body to see where you hold tension (common places: neck/shoulders, clenched jaw) and take a few conscious breaths inviting those areas to soften, to release the tension.
• Prioritize self-care and create space for rest - this supports you as you cultivate space for joy and healing.
• Challenge your own beliefs - be willing to flip the script

This takes time, and like most things on the healing journey, emptying your cup is a practice that will be on repeat. Just like breathing. Your cup will never be perfectly empty - growth is a perpetual process. Thanks for joining us on our healing journey, and for letting us be part of yours. 

We are very grateful to all our listeners.
We'd love to hear your feedback or ideas for future episode topics.
Reach out on IG @piecestowellness or shoot us an email at [email protected].

Remember - The road to a better you is paved with pieces to wellness…
Like, Follow, Share 🧩 

Get a copy of Tim's book, Never Underestimate the Power of You 
by clicking the link below:

https://a.co/d/h7AQf91

Welcome back! Our guest this week is Jen Plisko, LCSW, therapist, and PIVOT relationship coach. She shares with us her love for mental health counseling, and from her deep well of expertise in DBT (dialectical behavior therapy) and PIVOT relationship coaching. One of the PIVOT tools is to consider interpersonal relationships through the lens of safety instead of love, develop appropriate boundaries, and act accordingly. 

We love giving voice to new tools, tangible action steps people can take to take care of all our different parts, and show up as our healthiest selves. Here's a question to ask yourself - How can YOU connect with your healthiest adult self right NOW? Connecting with our various parts, and figuring out how to nurture your whole complicated self.

Jen opens up about her own self care practices with grace, humor, and honesty - all qualities we prioritize here. Funny that we recorded and released the episode during two different Full Moons!

If you want to learn more about working with Jen, check out her website: https://www.jenniferplisko.com/.

She also consistently posts inspirational, helpful tools on social media, give her a follow on IG: @jenplisko

We are very grateful to all our listeners.
We'd love to hear your feedback or ideas for future episode topics.
Reach out on IG @piecestowellness or shoot us an email at [email protected].

Remember - The road to a better you is paved with pieces to wellness…
Like, Follow, Share 🧩 

Get a copy of Tim's book, Never Underestimate the Power of You 
by clicking the link below:

https://a.co/d/h7AQf91

A favorite line from 12-step groups is, "Expectations are premeditated resentments." In this episode, Tim and Karen dig deep into the degree to which expectations are also dangerous, especially for those of us with mental health challenges. 

To us, expectations are based on beliefs, which start as thoughts. One more reason to notice when you're thinking negatively is so you can stay mindful of it becoming a pattern of thought which over time can grow into expectations that are inaccurate, based in negative thinking, and false beliefs. It's important to regularly examine your beliefs and expectations to see if they are true, yours, and/or helpful.

Many of us know what it's like to expect things to be different than they are, applying expectations to situations where they don't belong, or to place expectations on things that we can't control. Karen calls this "should"ing and suggests that this is also dangerous, and can be a really destructive force in life. In fact, Karen really puts herself on the hot seat, sharing openly about her own experiences developing expectations, living life based on false expectations, and ultimately, learning to let go of expectations.... or at least loosen her grip. (spoiler alert: she's still learning)

Letting go of long-held beliefs and expectations, even the ones that don't serve us, is uncomfortable. That's what we're here for, to speak on uncomfortable topics, and share about our experiences working toward wellness. Our hope is that listening helps you put together your own pieces...to...wellness. 

If you liked this episode, check out our interview with bestselling author Timber Hawkeye:

Timber Hawkeye: Just Keep Swimming

We are very grateful to all our listeners.
We'd love to hear your feedback or ideas for future episode topics.
Reach out on IG @piecestowellness or shoot us an email at [email protected].

Remember - The road to a better you is paved with pieces to wellness…
Like, Follow, Share 🧩 

Get a copy of Tim's book, Never Underestimate the Power of You 
by clicking the link below:

https://a.co/d/h7AQf91

This week, we welcome guest Dr. Jason Steindler. We met Dr. Steindler at an Out of the Darkness walk for AFSP last fall. We were so intrigued by his clinic, we had to learn more about it!

Dr. Jason Steindler, DO, is board certified in both anesthesia and pain medicine. He founded Libertas Mind, an innovative multidisciplinary outpatient clinic, located in Clifton Park, NY. Dr. Steindler sees the interconnectedness of trauma, depression and pain in a really unique way, and founded Libertas Mind to provide innovative treatments for treatment-resistant depression, PTSD, and migraines. He gets down and dirty with us about the neurobiology of the ketamine infusions, Spravato and stellate ganglion block treatments his office provides.

We love talking about things that don't often get discussed, and learning about new and exciting treatments for mental illness. We hope hearing about Dr. Jason's descriptions of why and how the treatments offered at Libertas Mind work the way they do is as useful and interesting to you as it was for us. Share this episode with anyone you know who may be struggling with treatment-resistant depression or PTSD.

To learn more about Libertas Mind, visit: https://libertasmind.com/

We are very grateful to all our listeners.
We'd love to hear your feedback or ideas for future episode topics.
Reach out on IG @piecestowellness or shoot us an email at [email protected].

Remember - The road to a better you is paved with pieces to wellness…
Like, Follow, Share 🧩 

Get a copy of Tim's book, Never Underestimate the Power of You 
by clicking the link below:

https://a.co/d/h7AQf91

Happy first birthday to us!!

To celebrate one full year of weekly podcasts, we're staying the course. Getting uncomfortable, breaking down stigma, and digging deep. This week Tim and Karen explore being willing to be disliked.

We start with what people pleasing is like, at least in Karen's experience - different people experience people-pleasing differently. For many, it's about getting other people to like you, but there's often a dissonance between the "you" that is presented to others and the authentic, real you. Letting go of people pleasing tendencies and behaviors is a journey for sure. So start small. Start by aligning your actions with your values as often as possible.

Some suggestions for ways to get better at being willing to be disliked?
Limit social media
Let go of "shoulding" on yourself
Work on identifying and sitting with feelings, even the uncomfortable ones Describe what you believe in, what you value, and practice acting in alignment with your values and beliefs. Over time, this serves your growth instead of sabotaging it.
Write your own recipe for self love and practice it your own way, whether other people like it or not.

Book recommendation: The Courage to Be Disliked by Ichiro Kishimi & Fumitake Koga.

If you like this episode, you may also like:

Recipes for Wellness

Fortress (Battle Armor Edition)

We are very grateful to all our listeners.
We'd love to hear your feedback or ideas for future episode topics.
Reach out on IG @piecestowellness or shoot us an email at [email protected].

Remember - The road to a better you is paved with pieces to wellness…
Like, Follow, Share 🧩 

Get a copy of Tim's book, Never Underestimate the Power of You 
by clicking the link below:

https://a.co/d/h7AQf91

It takes guts to be Nick Pollard.

This week we have an exciting, intense conversation with the one and only Nick Pollard. Nick is a world-renowned coach and speaker specializing in
people pleasing, codependency, and addiction. With over 50 million views on his social media channels, Nick has become a thought leader in personal growth and change. He ranks in the top 10% of coaches worldwide.

Nick dives deep with us, describing both the experiences that led him to become a people pleaser and what inspired him to ditch people pleasing and live authentically. He shares an impressive story about the origin of his long-standing connection with well known businessman and motivational speaker Zig Ziglar, and others like Dr. Robert Glover who have inspired him along the way.

Nick's directness and candor made this conversation fly by with ease, and we look forward to having him back later this year! If you ask Nick what he feels the key to
success is, he would say, "Do the work. It is not
fashionable or even slightly pretty. Just do the work."
 We agree. It's not about being liked, or being cool.
 Taking care of you is entirely up to you.

For more information on Nick's life coaching as well as his other programs and resources, check out his website: https://thepeopledispleaser.com/.

Follow him on Instagram: @thepeopledispleaser

If you like this conversation, check out these other Pieces to Wellness episodes:

Timber Hawkeye: Just Keep Swimming

Boundaries for Beginners

We are very grateful to all our listeners.
We'd love to hear your feedback or ideas for future episode topics.
Reach out on IG @piecestowellness or shoot us an email at [email protected].

Remember - The road to a better you is paved with pieces to wellness…
Like, Follow, Share 🧩 

Get a copy of Tim's book, Never Underestimate the Power of You 
by clicking the link below:

https://a.co/d/h7AQf91