The Mindful Kind

Hello and welcome to episode 183 of The Mindful Kind podcast. This is Part Two of Cognitive Distortions, so if you haven't yet listened to episode 182, please go and do that first!

In this episode, I've shared more interesting examples of cognitive distortions, including:

• Magnification
• Emotional reasoning
• "Should" statements
• Labelling
• Personalisation and blame

To read the full list of cognitive distortions, head over to my blog post: http://www.rachaelkable.com/blog/cognitive-distortions-and-anxiety

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

Hello and welcome to episode 182 of The Mindful Kind podcast.

In this episode, I'm really excited to chat about cognitive distortions, including what they actually are, where the concept came from and some examples of different types of cognitive distortions.

Here are the 5 types of cognitive distortions shared in this episode:

• All-or-nothing thinking
• Overgeneralisation
• Mental filter
• Disqualifying the positive
• Jumping to conclusions (mind reading and fortune telling)

Here are some great references and links for further reading:

TED talk by Dr David Burns: https://www.youtube.com/watch?v=H1T5uMeYv9Q

10 Cognitive Distortions Identified in CBT: https://www.verywellmind.com/ten-cognitive-distortions-identified-in-cbt-22412

Cognitive Behavioural Therapy: https://www.simplypsychology.org/cognitive-therapy.html

Be sure to tune in next week for Part Two of this episode!

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

Hello and welcome to episode 181 of The Mindful Kind podcast!

Thank you for tuning in to this episode - which is actually coming out on the day of my birthday:)

I thought I would explore the topic of life purpose and how I'm moving forward after achieving my big goal of writing a book (and then feeling a bit lost afterwards).

Here are my 4 top tips for finding more life purpose:

• Write down all the things that help you feel purposeful (and perhaps, acknowledge why they help you feel purposeful)
• Visualise your ideal life - notice the parts of your life that are already ideal and think about how you can work towards creating a more ideal life for yourself
• Let go of things that don't serve you or hold you back from achieving your potential
• Remind yourself that it's okay when the reality of achieving a goal is different from what you expected.

If you haven't got a copy of The Mindful Kind book, head over to: http://www.rachaelkable.com/themindfulkindbook

I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 180 of The Mindful Kind podcast!

In this episode, I've talked all about a recent experience of mine where a stressful morning turned into a wonderful day.

Because I often struggle to turn a tough day around, I thought I would do a little research and share some tips for this so we can work on it together!

Tip 1 // Exercise - get your body moving and enjoy some endorphins (I'll be aiming to get out of bed earlier so I can be more consistent with this!).

Tip 2 // Notice negative thoughts and gently challenge them (in a self-compassionate way).

Tip 3 // Practise mindfulness, meditation and self-care. Make the time to look after your wellbeing - even if it's just a few minutes!

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

Hello and welcome to episode 179 of The Mindful Kind podcast.

Thank you to Katie for inspiring this episode with her question about how to relax during breaks from college.

My top 3 tips for making the most of relaxation include:

• Prepare yourself to relax by taking some time beforehand to disconnect from work/study/busy-ness and get ready to immerse yourself in relaxation
• Practice mindfulness during your relaxation time so you can really experience it
• Practice relaxing every day so it's not a shock to the system when you suddenly have a break or an opportunity to relax.

Head over to www.rachaelkable.com/podcast/179 to grab a free chapter of my book, The Mindful Kind!

And don't forget to check out my meditation albums at www.rachaelkable.com/shop

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

Hello and welcome to episode 178 of The Mindful Kind podcast, which is all about using your phone in a positive way!

Here are my top tips:

• Be aware of your feelings as you use your phone and if you notice yourself experiencing negativity, remember that it's okay to take a step back and look after yourself.
• Put your phone down to enjoy face-to-face interactions.
• Delete the apps from your phone that don't add value to your life and find new ones that do add value!
• Connect with people and share kindness and compassion through your phone use.

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

Hello and welcome to episode 177 of The Mindful Kind podcast about how to be productive when you feel drained.

Thank you to everyone on Instagram who voted for this topic!

First of all, you'll hear about the two things I prioritise when I'm feeling drained; self-care and my podcast (which is the most important part of my work).

You'll also discover my favourite productivity tips, including:

• Delete social media apps from your phone
• Keep a list of your favourite self-care activities to do when you feel drained
• Use apps which help you be productive (I like Forest and MinimaList)
• Keep a "dream" to-do list and a "realistic" to-do list
• Take mindful breaks. You can learn more about this in my article: http://www.rachaelkable.com/blog/effective-mindful-breaks-at-work

At the end of the episode, I'll also guide you through a short mindfulness technique.

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

Hello and welcome to episode 176 of The Mindful Kind podcast.

In this episode, you'll hear about my favourite morning activities, including meditation, checking my indoor plants and cuddling my dogs while I slowly prepare for the day ahead.

I also asked my Instagram and Facebook communities to share their favourite morning activities!

Here are all the links and resources mentioned in the episode:

• Good Morning Meditation Album - www.rachaelkable.com/shop
• Facebook - www.facebook.com/rachaelkable
• Instagram - www.instagram.com/rachaelkable
• The Ignite Your Intuition podcast with Steph Demetrious
• Free Members Library - www.rachaelkable.com/subscribe

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

Hello and welcome to episode 175 of The Mindful Kind podcast.

This episode was inspired by an episode of the Australian television show, "You Can't Ask That".

In this episode, you'll hear about my own experiences with what-if thoughts and a simple 4-step process for coping with these types of thoughts.

Step 1: Acknowledge the what-if thought

Step 2: Practise mindfulness

Step 3: Repeat step 1 and 2

Step 4: Seek good quality support

Don't forget to find me on Facebook and Instagram by searching for Rachael Kable.

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

Hello and welcome to episode 174 of The Mindful Kind podcast!

In this episode, I've shared my thoughts and advice on creating strong friendships as a highly sensitive person.

Here are my top 4 tips:

• Nurture friendships with kind-hearted, open-minded and compassionate people
• Put boundaries in place to protect your emotions
• Join online workshops and courses to find like-minded people
• Be a little bit reserved at the start of a friendship

I also answered these two questions:

How can you support someone while protecting your own emotions?

How can you tell when someone is taking advantage of your giving nature?

Thank you to Olivia for inspiring this episode!

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