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Welcome to another episode of our special series for Mental Health Awareness Month - We are at day 19 of our 31 Days Of Self-Care Program and today I want you to celebrate your wins - the small, the big and everything in between! 

I’ll take you through why celebrating small achievements is important for self-care and what celebrating small wins may look like.

Sometimes we find celebrating ourselves and our accomplishments really difficult to do. And those thoughts and feelings can create feelings of inadequacies and lead to more negative thoughts and feelings and then we are less likely to enforce good self-care practices in our lives. 

If you want to know more about negative thought patterns aka, Cognitive Distortions and how to stop them, check out episode 14  Why your one-track mind always seems to run away from you https://www.buzzsprout.com/2071552/13388217

and Episode 15 How your thinking is like playing a Game of Snakes and Ladders. https://www.buzzsprout.com/2071552/13388270

Our final quote for this episode comes from Lynda Gratton and while she’s specifically speaking about work here, her words can be applied to all areas of our lives. 

“Small wins are essential, not just for the victories themselves, but because they give you more energy, self-confidence, and enthusiasm about your job, company, and yourself.” ~Lynda Gratton

#ThankfulThursday  #mentalhealthawarenessmonth #31daysofselfcare

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Hello and welcome to Wellness Wednesday and Day 18 of our 31 Days of Self Care Program. Today we are going to talk about Yoga, including the history, how to get started in your yoga practice, and the benefits including: Physical, Mental, Emotional  and Spiritual Benefits. 

I’ll also introduce you to Yoga Time Warrior (Tracey) and her practice of Viniyoga, a type of yoga practice that approaches yoga as therapy and adapts the practice to meet individual's unique conditions, needs, and interests which has allowed YogaTimeWarrior to offer a practice that is holistic in mind and body connection without it being wrapped up in meditation or spiritual practices. This is the personal trainer/physical therapy yoga practice for those of us with long term pain and health issues. 

Be sure to head on over to YogaTime Warriors website and explore her new class, Tension Release Level 1D. It's a rather unique (and short) class that Tracey created specifically for us. Tracey is passionate about helping people who are where she has been - time poor, busy working mum with chronic health issues. Check out this page where Tracey shares information  about the Way To Optimize Your Nervous System.

This episodes quote comes from Aadil Palkhivala 

“True yoga is not about the shape of your body, but the shape of your life. Yoga is not to be performed; yoga is to be lived. Yoga doesn’t care about what you have been; yoga cares about the person you are becoming. Yoga is designed for a vast and profound purpose, and for it to be truly called yoga, its essence must be embodied.” 

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Hello and welcome to the show. We have reached the half way mark of our very special 31 Days of Self-Care Program. It's Day 17 and we're talking about how everything we say is a form of affirmations.

People tend to think of affirmations as something positive that we affirm into or about our lives. And we are looking at how we can use positive affirmations to foster change. But I wanna also discuss the reality that if we believe our words shape our reality, that for all the negative words we 'affirm' over our lives, they hold as much power to create our world just as our positive words. So affirmations could be viewed as powerful in either direction - for good or not so good outcomes.

In this episode, I'll also discuss how you can incorporate positive affirmations in your life and provide you some examples you can use in many areas of your life including health, finances, self love and your physical self.

Are affirmations something you use? Feeling like sharing? Comment over on our Insta page RRR with the hashtag #affirmations with your favourite affirmations.

I leave you with this quote that comes from Florence Scovel Shinn, which comes from her book The Game of Life and How to Play It. I recently did a review/learnings of this book for our monthly Foundation Fridays bookclub.  Here's the link to that episode if you’d like to know more about Florence and this book:

https://www.buzzsprout.com/2071552/13609244

“Make an affirmation immediately upon waking. For example: "Thy will be done this day! Today is a day of completion, I give thanks for this perfect day, miracle shall follow miracle and wonders shall never cease." Make this a habit, and one will see wonders and miracles come into his life.”
― Florence Scovel Shinn, The Game of Life and How to Play It

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We’ve been doing a series of special episodes for MHAM in Australia and if you are just joining us this is officially day 16 of 31 days of self-care practices. Today, I am going to take you on a Mindful Wander in my neighbourhood. 

Mindful Walking benefits you as a way to connect to nature, your senses and be present. And you get to get some steps in and move that amazing body of yours, helping to keep it active, fit and healthy.  So get your walking shoes on and come take a wander with me. 


Today's quote: 
“Days of slow walking are very long: they make you live longer, because you have allowed every hour, every minute, every second to breathe, to deepen, instead of filling them up by straining the joints…”

― Frédéric Gros

#MindfulMonday   #mentalhealthawarenessmonth #31daysofselfcare

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Episode Warning: This episode briefly mentions suicide and I share two poems that may be difficult to hear. These poems deal with dementia and the grief of losing someone to suicide. I've highlighted the two poems and the suicide mention in the chapter notes so skip through if you don't want to hear them. Be kind to yourself.

It might surprise you that one of the most powerful tools for self-care is creative writing. That’s what todays episode is all about.  Poetry and Prose  is Day 15 of our 31 Days of Self Care Program, 31 specialist episodes dedicated to finding ways to look after yourself as part of Mental Health Awareness Month, here in Australia.

Join the conversation on my Insta page using the hashtag #poetryandprose and share your writing too if you want to.

As mentioned in this episode,  I've included Robert Frost's  Poem, "The Road Not Taken” 

Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;

Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as for that the passing there
Had worn them really about the same,

And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.

I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.
-Robert Frost

And I'll let the great Mr. Frost have the final say with our closing quote for this episode: 

“Poetry is when an emotion has found its thought and the thought has found words.”

#poetryandprose #SoulfulSunday   #mentalhealthawarenessmonth #31daysofselfcare

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Hi and a big welcome to Day 14 of our special 31 Days Of Self-Care Program. Today I'm hoping to Spark Joy with you by discussing the practical technique of the Marie Kondo Method for clearing out, decluttering and letting go of the items in your house that may be keeping you stuck.

I think so many of us get caught up in the idea that possessions, whatever they may be, whether it is clothing, designer shoes, kitchenware, makeup, cars, books, art…that we must have these things to feel complete or like we’ve made it. So we fill our lives up with stuff, thinking they’ll be the trick to making us feel better about ourselves, or making us feel we’ve proved ourselves and our worth…There are soooo many reasons why we get overly attached to certain things. And when they don’t do what we want them to do - make us feel good? We buy more stuff. Stuffing our closets, our kitchens, our lives with material items that might have sparked joy for a moment, and now are just evidence of our true unfulfilled longings of self-acceptance and connection. I’m saying this to you as a person with a closet full of clothes that I don’t wear. Clothes that don’t quite fit, clothes that do. Clothes that I don’t feel good in but feel obligated to keep for whatever reason. It’s been a while since I Konmaried  my wardrobe, and I am long overdue for a decluttering to let go of the items in there no longer serving their purpose. I guess you know what my Spark Joy plan for the next few days is likely to be! (After I've tackled my bathroom cupboards).

What have you been inspired to clean up an area in your home or office? Let me know over on the RRR Insta with the hashtag #sparkjoy about what items are still sparking joy for you or what you were able to throw out or give away.

For obvious reasons, I've used quotes from the Spark Joy guru, Marie Kondo, herself in this episode. Here's the final one:

“When we really delve into the reasons for why we can’t let something go, there are only two; an attachment to the past or a fear for the future.”

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Welcome to Day 13 of our very special  31 Days Of Self-Care Program. It's Fitness Friday and today we are changing the game with the  Coin Toss Workout. 

Flip a coin, or roll the dice to let the fates decide your exercise for the day. This can be as general or specific as you wanna make it. Choose between two forms of exercise like going for a swim or hiking or how many repetitions of burpees, press-up's, lunges, or bicep curls you're going to do. Just don't skip leg day ya'll! 

Tag me on insta with #fitnessfriday and let me know what your Coin toss workout turned out to be. Or set a challenge with #cointoss and an exercise you want to encourage me and other listeners to do. I am up for the challenge!

Our episodes quote is from an unknown source but it's a particularly poignant reminder for those of us who have struggled to love and appreciate our body or who haven't seen the value in any exercise routine.

“Exercise is a celebration of what your body can do. Not a punishment for what you ate.” 

#FitnessFriday  #cointoss  #mentalhealthawarenessmonth #31daysofselfcare

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Hi there! Thanks for joining me on today's episode. We are working our way through a special series of 31 Days of Self-Care Program as part of Mental Health Awareness Month, here in Australia. Today is Thankful Thursday and we are focusing on creating a gratitude list. 

I've got into the habit of spending a few moments every day, before I get out of bed, focusing on things I am grateful for in my life. Being grateful for what you have or can experience in life can go a long way towards improving your mental health and wellbeing and it's a great and simple way to show yourself some love and self-care. 

In this episode, I'll share the top 12 benefits of keeping a gratitude list or journal and show you some ways to get started.

Let me know what you’re grateful for today on the RRR insta account with the hashtag #attitudeofgratitude.

The great Charles Dickens ends our episode with this quote, and it's an especially helpful one to help us stay ever-present rather than wallowing in the past.

"Reflect upon your present blessings, of which every man has plenty; not on your past misfortunes, of which all men have some."

#ThankfulThursday #attitudeofgratitude  #mentalhealthawarenessmonth #31daysofselfcare

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It's Wellness Wednesday and day 11 of our 31 Days of Self Care Program and today's tip is looking at a different, holistic and totally naturally way to practice some self care. 

This is a technique that you can do in only moments, it's easy to master and it can really make a huge difference for both your mental and physical state. We are talking about Tapping or Emotional Freedom Technique (EFT), a method to help reduce anxiety, stress, PTSD,  depression and a host of physical issues and involves tapping specific points of the body's energy pathways. Certain points on these pathways are stimulated to improve the flow of energy. Think Chinese Acupuncture, but without the needles!

We recommend checking out Brad Yates on YouTube for a series of tapping instructions which is great when just starting out.
https://www.youtube.com/watch?v=K6kq9N9Yp6E

I have also linked episode 20 -How Tapping Could Be The Key To Unlocking Your Body's Healing Super Powers
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Today's quote is from Jessica Ortner, author and tapping authority.

“What tapping does is bridge that gap between your body and your mind. When you tap while focusing on the thought or feeling, you relax the body and send a calming signal to the brain, telling it that it, too, can relax.”

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Hi there. We are at Day 10  of our 31 Days of Self Care Program and today is Talk Tuesday. 

We All have A Role To Play is the theme for Mental Health Awareness Month here in Australia and in this episode  we explore some ways for how we can contribute to helping others, and in so doing, also help safeguard our own mental and emotional health.  

Looking after others often comes at the detriment to our wellbeing, so it seems like a bit of an oxymoron to suggest looking after others can contribute to our own self-care practices. However, sometimes it is in looking after others, playing our role, that we can find ways to better manage our own wellbeing. This may come in recognizing that we have lax boundaries and re-establishing them, seeing how important we are by the ways we contribute to other peoples wellbeing and the steps we can proactively take to bring more peace, balance and joy into our daily lives. 

Share your favourite way to play your part by coming over to the  RRR Insta page and using the hashtag, #Roletoplay. 

Today’s quote is by the incomparable, Jane Goodall.

“Each one of us matters, has a role to play, and makes a difference. Each one of us must take responsibility for our own lives, and above all, show respect and love for living things around us, especially each other.” 

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