People just like electronics need to unplug so we can refresh. So often we get stuck in an emotion or mind set that is not helpful. Life the computer that keeps circling we can do the same thing; our emotions can get triggered and we need to find a way to calm our nervous system so we can see things clearly again. You can email us at the [email protected]

When you are feeling too busy, maybe a little burnt out the second step is take time in nature, and connect with people. Nature, exercise and connection with people are natural antidepressants and if you practice them regularly you will be refreshed regularly and your productivity will likely  increase. Often we feel too busy to take the time to get outside, or take some down time, but this generally backfires. We all need to rest and restore to fill our tanks so we can continue to feel good. We would love you to email us with your story at [email protected]

It is so easy to overlook some of the little things in life that we may take for granted. This episode talks about how a second step may be to take notice of the little things you may take for granted and spend a mindful moment appreciating them. Email us with your story of a second step at [email protected]

Connecting with others is vital for humans, but it does require time. Often the extra time and care you share with others is deeply rewarding. Although at times it is necessary to say no; connecting to others with a loving heart builds a positive reciprocal relationship. We would love to hear your story of a second step you took at [email protected]

Cognitive behavioral therapy involves challenging thoughts and brainstorming more hopeful possibilities. Spiritual CBT replaces unhelpful thoughts with spiritual and religious beliefs. Spirituality and religion are integral to many peoples lives and a second step to shifting out of negative mind sets can be to identify spiritual beliefs that are encouraging and true to We would love you to email us with your story at [email protected].

A project or family ritual can be a blessing or a curse.  If we approach it with a sense of "it needs to be perfect" and "I have to do it all myself" it quickly becomes a curse.  The Second steps which could also be considered the "Secret Ingredients" to turning it into a blessing are;

1. Let go of perfectionism and expectations.

2. Work as a team.

These secret ingredient turn your project into an opportunity for connection. We would love you to email us with your story at [email protected]

Hearing someone`s story enables us to focus more on the commonalities between us rather than the differences; When we see that we are more alike than different we are able to let go of judgments. Connecting through story can lead to several positive steps including; supporting each other, appreciating our own circumstance, and motivating us to reach out and assist others. We would love you to email us with your story at [email protected]

This episode discusses self-compassion which involves treating ourselves with as much kindness and compassion as we would a friend. Studies show this is more effective in motivating us than being critical or hard on ourselves. We would love you to email us with your story at [email protected]

This podcast is about discerning what your unique second step is. Too big of a step will feel overwhelming, but it only takes one small step to get unstuck! We would love you to email us with your story at [email protected]