Hello and welcome to episode 283 of The Mindful Kind podcast.

In this episode, you'll discover some fun and effective techniques to help you calm down quickly and savour times of rest, including:

• The "Relax with the Exhale" breathing technique
• A mindful listening technique
• Creating your own self-compassionate affirmation

I highly recommend that you experiment with these techniques during times of rest, instead of scrolling on your phone, and during challenging times, too.

To find out more about The Mindful Kind coaching with Rachael Kable, head to: https://www.rachaelkable.com/mindfulnesscoaching

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

Hello and welcome to episode 282 of The Mindful Kind podcast.

If you find yourself being overly critical of your past mistakes and struggling to move on, this episode is for you! You'll learn about some of the reasons why you might find it challenging to move on from mistakes. And, you'll discover four strategies to help you let go of past mistakes, including:

• Turning your mistakes into lessons
• Apologising for your mistakes in meaningful ways so they feel resolved
• Talking about your mistake with someone compassionate and non-judgemental
• Resisting the urge to dwell on your mistakes

Thank you to BetterHelp, a professional online counselling service, for sponsoring this episode of The Mindful Kind. Head over to betterhelp.com/themindfulkind to receive 10% off your first month!

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

Hello and welcome to episode 281 of The Mindful Kind podcast.

In this episode, you'll discover why it's important to stop trying to fix other people's problems so much and some helpful tips that can help you step back, including:

• Asking people how they would like to deal with their own challenges. Listen to their ideas and support them, rather than jumping in with your advice.
• Focusing on your own problems and challenges.
• Accepting that mistakes, failures, and hard lessons are a normal part of life for everyone. It can sometimes be more helpful to help someone heal after they fall than to stop them trying to fly in the first place.

In the episode, I mention the Enneagram test. Here is the one I used to find out my personality type: https://www.eclecticenergies.com/enneagram/test

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

Hello and welcome to episode 280 of The Mindful Kind podcast.

In this episode, you'll discover some ways to cope with sadness. First, here are some important things to keep in mind:

• Sadness can be a normal experience and it's not something you have to ignore or push away
• If you feel prolonged or intense sadness, it can be very helpful to check in with a mental health professional
• Sadness won't always follow a "normal" pattern or make sense
• There are also benefits of feeling sad (click here to check out an article about it)

Now, here are some strategies for dealing with sadness:

• Acknowledge when you're feeling sad (without judgement)
• Create time and space to slow down and do small, nice things that create pleasure
• Talk about how you feel with someone you trust

If you're not sure who to talk to about sadness, I highly recommend my sponsor, BetterHelp, an online counselling service. Head over to betterhelp.com/themindfulkind to receive 10% off your first month.

Make sure you tune into the episode to discover some bonus strategies for coping with sadness from my wonderful Instagram community.

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

Hello and welcome to episode 279 of The Mindful Kind podcast.

In this episode, you'll learn about three steps I use (or do my best to use!) to let go of feelings of embarrassment.

The steps include:

• Experiencing and processing embarrassment
• Reassuring myself with compassion
• Allowing time to heal embarrassment and talking openly about my real feelings

I hope you enjoy the episode!

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

Hello and welcome to episode 278 of The Mindful Kind podcast.

In this episode, you'll be learning about The Illusion of Control and how it can interfere with your life. You'll also hear about my own experiences with The Illusion of Control and my favourite strategies for dealing with it.

Thank you to BetterHelp for sponsoring this episode of The Mindful Kind podcast. Head to www.betterhelp.com/themindfulkind to receive 10% off your first month.

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

Hello and welcome to episode 277 of The Mindful Kind podcast.

In this episode, I've answered a question from some of my listeners about what to do when life feels out of control.

Tip 1: Make at least one small decision every day that feels right for you

Tip 2: Practice setting and maintaining your boundaries (check out episodes 254 and 255 for more information about boundaries)

Tip 3: Prioritise breaks so you can rest and gain clarity

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

Hello and welcome to episode 276 of The Mindful Kind podcast.

In this episode, you'll learn how to overcome imposter syndrome, but before you tune in, make sure you check out the previous episode, 275: Signs of Imposter Syndrome.

The tips for overcoming imposter syndrome include:

- practice identifying imposter syndrome by questioning negative thoughts about yourself and your success

- take a realistic look at your skills and contributions

- remind yourself that no one is perfect and everyone makes mistakes. Mistakes don't automatically mean you're not good enough!

Thank you to BetterHelp for sponsoring this episode of The Mindful Kind podcast. Head to www.betterhelp.com/themindfulkind to receive 10% off your first month.

If imposter syndrome resonates with you, I'd love to hear about it! Please feel free to send me an email at [email protected]

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

Hello and welcome to episode 275 of The Mindful Kind podcast.

In this episode, you'll learn what imposter syndrome is and four signs that you might be experiencing it, including:

Sign 1: Having perfectionistic tendencies

Sign 2: Doubting your success

Sign 3: Downplaying your achievements to others

Sign 4: Feeling like an imposter (even when you're not) and worrying about being "found out"

Be sure to stay tuned for episode 276 of The Mindful Kind podcast which will share some ways to overcome imposter syndrome.

A huge thank you to my wonderful listeners for all the support over the years - The Mindful Kind recently reached 8 million downloads! I'm so grateful to everyone who tunes in and I'm excited for the next chapter:)

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

Hello and welcome to episode 274 of The Mindful Kind podcast.

In this episode, you'll learn about three things I've tried to give up to help myself build my confidence, including:

• Constantly asking for reassurance
• Doubting past decisions
• Comparing myself to other people

Giving up these activities as much as possible has allowed me to feel much more confident, and I hope you enjoy learning more about them!

If you'd also like to learn how to be kinder to yourself, be sure to check out my Self-Compassion Meditation Album here: https://www.rachaelkable.com/selfcompassion-album

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