The Mindful Kind

Hello and welcome to episode 233 of The Mindful Kind podcast.

In this episode, I've shared five self-care activities I've been using lately to feel supported and process challenging emotions. These self-care activities include:

• Reading a non-fiction book for 30 minutes and taking notes
• Learning sign language
• Personal thinking time
• Being self-compassionate and focusing on personal growth
• Finding healthy ways to process (and express) emotions

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 232 of The Mindful Kind podcast.

In this episode, you'll learn five micro-improvements that can help you manage stress. A micro-improvement is a small change you can implement into your life. The idea is to become "just 1% better than yesterday."

Here are the micro-improvements in the episode:

1: Start each day with a mindfulness technique, like placing a hand on your chest and feeling your breath moving in and out of your body

2: Do a regular social media detox

3: Get a dose of natural light

4: Take "personal thinking time" each day to give yourself space to observe and process thoughts and feelings

5: Write down one positive memory from each day

Head over to my blog to read the full article about 15 micro-improvements to help you manage stress: https://www.rachaelkable.com/blog/micro-imporovements-to-manage-stress

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 231 of The Mindful Kind podcast.

In this episode, you'll discover 5 powerful ways to improve your relationships, including:

• Believe the best of the people you love
• Give sincere compliments
• Solve problems together
• Honour someone's love language (listen to episode 197 of The Mindful Kind to learn more about love languages)
• Turn positive interactions into habits

Head over to www.rachaelkable.com/podcast/231 to grab my free Mindful Communication Guide. I hope you enjoy it!

Thank you for listening and take care, Mindful Kind.

Hello and welcome to episode 230 of The Mindful Kind podcast.

In this episode, you'll discover 6 signs that you might be self-sabotaging your mental health. You can also hear more about self-sabotage on the following episodes:

85: Goals and overcoming self-sabotage

196: Self-care versus self-sabotage

Below are some of the signs that you might be self-sabotaging your mental health:

• You seek perfection and criticise yourself for anything less
• You deny yourself time to relax and engage in self-care
• You give up on your goals, rather than modifying them
• You don't prioritise your mental health
• You engage in unhelpful coping mechanisms, even when you know they aren't good for you
• You avoid asking for support

If you'd like to work with a counsellor to further strengthen your mental health, you might like to try BetterHelp. Through BetterHelp, you'll be matched with a counsellor and you can chat with them via message, calls, or video. To receive 10% off your first month, head to trybetterhelp.com/themindfulkind

Please note that I'm a proud partner for BetterHelp and I may receive a commission if you sign up via my link.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 229 of The Mindful Kind podcast.

In this episode, you'll learn what compassion fatigue is, what the early warning signs can be, and potential ways to deal with compassion fatigue.

Here are some strategies to help you deal with compassion fatigue:

• Seek good support
• Look after your mental and physical wellbeing
• Set clear boundaries around news, social media, and other people
• Engage in self-compassionate (and meaningful) activities. I've written more about comforting self-care activities here: https://www.rachaelkable.com/blog/self-care-for-uncertain-times

Be sure to check out my book, The Mindful Kind, for more tips about mindful social media, self-care, and mindfulness!

I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 228 of The Mindful Kind podcast.

In this episode, you'll hear about four mindsets that can help you achieve success.

Here is my article on Medium called "7 Effective Questions to Help You Achieve Real Success".

Below are the four mindsets to help you achieve success:

1: "I'm willing to learn and try new things"

2: "Mistakes are NOT failures"

3: "I won't give up"

4: "I deserve success"

If negative self-talk and low self-worth are obstacles on your path to success, I'd love to help you overcome them. I'm now taking a limited number of one-on-one clients for The Mindful Kind Coaching and you can find out more here: rachaelkable.com/podcast/228

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 227 of The Mindful Kind podcast.

In this episode, you'll discover 3 mental health lessons I learned from my psychologist. You'll also hear about some of my personal experiences with mental health and and why working with a psychologist has been really helpful for me.

Mental health lessons I learned from my psychologist:

1: It's ok to grieve for things you lost or missed out on.

2: Avoiding anxiety often makes it seem scarier than it is.

3: You don't need to take responsibility for other people's actions and feelings.

If you'd like to find a supportive mental health professional yourself, I highly recommend BetterHelp. You can receive 10% off your first month of BetterHelp at: trybetterhelp.com/themindfulkind *

*Please note this is an affiliate link and if you sign up via my link, I may receive a commission at no extra cost to you. I only promote things I truly believe in and I've been using BetterHelp myself for over a month and had great experiences with it! My counsellor is kind and supportive and she's recommended several helpful strategies so far (plus a great book I'd never heard of before!)

Thank you so much for listening and take care, Mindful Kind.

Hello and welcome to episode 226 of The Mindful Kind podcast.

After running out of coffee recently, I decided to experiment with other strategies to help boost energy. After trying them all out during the day, I gave each strategy at rating out of 10 so you can easily see what worked the best.

I also started the day by listening to my Good Morning Meditation Album, which you can find here: https://www.rachaelkable.com/good-morning-album

Below are the strategies I used to increase my energy:

Strategy 1: Spend time outside in the sunshine and fresh air (rating: 8/10)

Strategy 2: Snack on healthy foods, like almonds and oranges (rating: 7/10)

Strategy 3: Moderate exercise (rating: 8/10)

Strategy 4: Cold shower (rating: 5/10)

Strategy 5: Do something fun when your energy dips (rating: 10/10)

I hope you enjoy trying these strategies out for yourself! Thank you for listening and take care, Mindful Kind.

Hello and welcome to episode 225 of The Mindful Kind podcast!

In this episode, you'll find out 3 effective strategies to help you become more mentally strong.

Also, be sure to listen all the way to the end of the episode to find out 3 things you might not know about me! I've been hearing from many new listeners recently, so I thought it was a great time for a little introduction.

The 3 strategies to become more mentally strong include:

• Focus on things you can control
• Engage in meaningful or positive coping mechanisms
• Honour your emotional needs, but also honour logic

Be sure to head over to www.rachaelkable.com/podcast/225 to grab a copy of my Self-Compassion Meditation Album and find the link to my full article: 7 Strategies to Help You Be Mentally Strong During Tough Times.

Here is the Myer Briggs Personality Test: https://www.16personalities.com/free-personality-test

Thank you so much for listening and take care, Mindful Kind.

Hello and welcome to episode 224 of The Mindful Kind podcast.

Since I've been working from home for the majority of the last 2 years, I thought I'd share some effective productivity tips to help you stay on track (and still have plenty of time to relax!).

Tip 1: Start working at the same time each day after finishing your morning routine

Tip 2: Minimise distractions (like music and the tv)

Tip 3: When motivation disappears, take three deep breaths and persevere for 10 minutes. If this doesn't help, move on to Tip 4

Tip 4: Have a list of important things to do (other than work). When you get really stuck on work tasks, do something from the list and then return to your work

Tip 5: Complete at least three work tasks each day (even if they're just small tasks. I use Trello for time management and I learned some great strategies from Matt East's book, The Purposeful Planning Method

Tip 6: Take regular mindful breaks

Tip 7: Be self-compassionate, give yourself time to adjust, and reward yourself for your efforts

If you would like more support and guidance, be sure to check out one-on-one coaching with me at rachaelkable.com/mindfulnesscoaching.

Thank you so much for listening and take care, Mindful Kind.