The Stephanie Robilio Podcast

2) Freeze: difficulty making decisions, feeling stuck, dissociation, isolating.

3) Fawn: people pleaser, lack of identity, no boundaries, overwhelmed, codependent.

4) Fight: anger outburst, controlling, "the bully," narcissistic, explosive behavior.

Stephanies shares the following exercise:

Take some time to think about a recent incident in your life where you fell into a trauma response – then identify what part of the response did you fall into? Was it struggling with boundaries, being the perfectionist, having an anger outburst, attempting to control a person, place, or thing? Once you name it and acknowledge it then lean into the space of how you could handle the same or similar incident moving forward. How can you be more of the healing version of yourself as opposed to the past, hurt version?

To learn more about Stephanie visit www.themindfulliving.com and follow her on Instagram @mindfulliving.now, Facebook @mindfulliving, and subscribe to her on YouTube Stephanie Catalano Robilio. Find all of Stephanie's books on Amazon: WellNow, Mindful Makeover, Painted Soul, and Bonafide Spirit.

Stephanie discusses the importance of boundaries and highlights how coming to know your boundaries is a process and requires practice. She also talks about how a lack of boundaries stems from unresolved trauma and learned responses. Stephanie offers prompting questions to help you identify what's in the way of your boundaries as follows:

1. What areas would you benefit from having boundaries? Is it in relationships with family members or your significant other, is it with your friends or peer group, is it in the workplace, is it in the relationship with yourself?
2. What's keeping you from feeling safe to practice your boundaries?
3. What can you do NOW to help you begin the process of learning how to practice boundaries?

To learn more about Stephanie visit www.themindfulliving.com and follow her on Instagram @mindfulliving.now, Emenator @mindfulliving, Facebook @mindfulliving, and subscribe to her on YouTube Stephanie Catalano Robilio. Find all of Stephanie's books on Amazon: WellNow, Mindful Makeover, Painted Soul, and Bonafide Spirit.

Stephanie discusses how ready isn't a feeling, it's a decision. She also discussed how to learn how to trust yourself in your ability to make decisions. She highlights the importance of finding what works for you and stick to it. Stephanie shares consistency is key and its about progress, not perfection; it's about consistency, not extreme.

Stephanie shares some prompting questions to help you get clear on what's keeping you from taking care of your needs, wants, goals, and dreams?

1. Do you feel the way you want to feel?

2. Are you doing the things you want to do?

3. Do you feel supported?

4. Are you struggling and if so, with what?

5. What can you do differently to begin making yourself a priority?

6. How can you show up for yourself more?

To learn more about Stephanie visit www.themindfulliving.com and follow her on Instagram @mindfulliving.now, Emenator @mindfulliving, Facebook @mindfulliving, and subscribe to her on YouTube Stephanie Catalano Robilio. Find all of Stephanie's books on Amazon: WellNow, Mindful Makeover, Painted Soul, and Bonafide Spirit.

Stephanie talks about the importance of pouring into your own cup first so that you're able to pour into the cup of others with ease. She also discusses the importance of starting from where you are, with what you have, and reaching for better when you can.

To learn more about Stephanie visit www.themindfulliving.com and follow her on Instagram @mindfulliving.now, Emenator @mindfulliving, Facebook @mindfulliving, and subscribe to her on YouTube Stephanie Catalano Robilio. Find all of Stephanie's books on Amazon: WellNow, Mindful Makeover, Painted Soul, and Bonafide Spirit.

Stephanie talks about gut health, specifically discussing the three pillars of health which are: 1) blood sugar balance, 2) gut health, and 3) inflammation. She highlights how the body and brain communicate and discusses the freedom in reclaiming power over your health and wellness. Stephanie also shares about products she recently added to her wellness routine which she describes to be the missing piece to the puzzle. To learn more about the products and/or to receive any help, guidance, or support on how to reach your optimal health and wellness contact Stephanie either through email or Instagram.

To learn more about Stephanie visit www.themindfulliving.com and follow her on Instagram @mindfulliving.now, Emenator @mindfulliving, Facebook @mindfulliving, and subscribe to her on YouTube Stephanie Catalano Robilio. Find Mindful Makeover on Amazon.

Stephanie discusses reactivity and trigger identification, specifically how when a person it reacts it reveals something within them, it tells a story about their invisible wounds. She highlights how moments of feeling triggered are an opportunity to look within, expand your self-awareness, and learn.

Stephanie invites you to identify at least three people, places, or things that trigger you or cause you to react then answer the following questions:

1) What's beneath the reaction?

2) What's the trigger teaching me?

3) What did that situation bring up in me?

4) What caused me to feel that level of anger or frustration?

5) What can I learn from this situation?

To learn more about Stephanie visit www.themindfulliving.com and follow her on Instagram @mindfulliving.now, Emenator @mindfulliving, Facebook @mindfulliving, and subscribe to her on YouTube Stephanie Catalano Robilio. Find Mindful Makeover on Amazon.

Stephanie discusses how trauma leads to maladaptive responses such as addiction, mental health, perfectionism, codependency, and fear of abandonment to name a few. She also highlights how behaviors tell a story and how the brain and body use sensations and symptoms to communicate.

Stephanie shares the following steps:

1. Create a safe space and safe relationships.

2. Journal or jot down past experiences that stand out to you. How did these experiences make you feel? How did they shape your behaviors? What were the messages you took away from these experiences?

3. Give yourself permission to understand your feelings, have empathy for yourself. Acknowledge your feelings and let them be what they are without trying to control or resist.

4. Heal the wound - this might mean seeking therapy, treatment, or some kind of professional help.

5. Then give yourself permission to release the wound, let it go. You no longer have to be a prisoner to your past; you don't have to be a victim anymore. It's safe to heal, it's safe to change, it's safe to evolve, it's safe to move on, it's safe to thrive.

To learn more about Stephanie visit www.themindfulliving.com and follow her on Instagram @mindfulliving.now, Emenator @mindfulliving, Facebook @mindfulliving, and YouTube Stephanie Catalano Robilio. Find Mindful Makeover on Amazon.

Stephanie discusses the power of committing, deciding, and starting specifically in regards to moving forward with steps of actions that will lead you closer to your goals, dreams, and desires.

In this episode, Stephanie invites you to think about an area in your life where you have been feeling unfilled or wanting more and journal about the situation. She shares journaling prompts to help you get started:

1) What do you like about it? 2) What don't you like about it? 3) If you could change anything, what would you change? 4) What is the barrier keeping you in this situation? Is it an underlying fear of failure? Are you worried you won't succeed? Do you not know where or how to start? Do you believe you're not good enough or too old or don't have enough time? Become aware of your inner dialogue.

Then Stephanie invites you to cultivate the feeling of empowerment and explore your creativity. Imagine what you will feel like once you decide to do that thing you dream of doing. Journal about this. Allow yourself to feel excited, begin to have thoughts that tell you "I can do this," "I am capable," "I have enough time," "I am qualified," and "I am ready."

Then commit - you can commit simply by saying "I am committing to my dreams, I am committing to me and my goals," then decide to start. You can start by making a list of the steps of action you need to take that will lead you closer to the change you're seeking. Consistency is key.

To learn more about Stephanie visit www.themindfulliving.com and follow her on Instagram @mindfulliving.now, Emenator @mindfulliving, Facebook @mindfulliving, and YouTube Stephanie Catalano Robilio. Find Mindful Makeover on Amazon.

Stephanie discusses self-sabotage, specifically what it is and reasons why individuals are held back by self-sabotage. Stephanie highlights how every behavior and pattern makes sense within the context it was first learned. She also shares how you can begin the process of overcoming self-sabotaging behaviors.

Stephanie invites you to begin affirming the following as a tool to overcome self-sabotaging: I am good enough, I am worthy, I am deserving, I am qualified, in fact, I am overqualified, The world needs me, I need me, I choose love above fear, It's safe to change my behaviors, It's time to change my behaviors, I will allow myself to grow with grace, I am ready for change.

To learn more about Stephanie visit www.themindfulliving.com and follow her on Instagram @mindfulliving.now, Emenator @mindfulliving, and Facebook @mindfulliving. Find Mindful Makeover on Amazon.

Stephanie discusses the concept of contrast, which is the felt difference between what you WANT and what you are experiencing in the actual moment. She invites you to see the current experience of COVID19 as an experience of contrast. She shares how choosing to see this experience as contrast will help you experience a deeper sense of gratitude and appreciation because once you know what you don't want, you're able to know what you do want.

Stephanie shares a way to begin the practice of contrast to be:

Pay attention – moment to moment – when you find yourself not feeling good and experiencing a situation that feels unpleasant, notice it and before you go down the trail of negativity say "Thank you for this moment that doesn't feel good because of this moment, I will know when I feel good and for that I am grateful.

Stephanie ends this episode with a prayer, feel free to use this prayer daily or as often as needed if it resonates with you:

Universe, thank you for contrast. I am so grateful for contrast; I can find appreciation for the moments that don't feel good and for the experiences that I least desire because when I experience what I least desire it reveals to me what I most desire and for that I am grateful.

I know everything is happening for me and I know there is always a lesson to learn. I am ready to demonstrate my ability to accept what is and to find the good even in moments of contrast. I know and I believe without dark, there is no light, with no light, there is no dark. Even in times when it seems dark is greater, I will shine my light and I will choose light, for I know light always wins. I am ready to experience what I most desire, I am ready to feel good. I will choose to do what love would do; I choose to be more like you. Thank you, Universe.

To learn more about Stephanie visit www.themindfulliving.com and follow her on Instagram @mindfulliving.now, Emenator @mindfulliving, and Facebook @mindfulliving. Find Mindful Makeover on Amazon.