Episode 17: Gratitude

Hosts: Greg Shaw, Rich, Jay, Derek

In Episode 17, Greg and the co-hosts slow things down to talk about gratitude as a lived practice, not just good manners or positive thinking. The conversation explores how gratitude supports mental wellbeing, strengthens relationships, and helps people cope during hard seasons like grief, stress, addiction recovery, chronic pain, and isolation.

The episode blends research, real-life experiences, and honest reflection. Gratitude is framed as something that does not erase pain, but helps people meet life as it is, with more steadiness and awareness.

Listeners hear how practicing gratitude, even in very small ways, can reduce rumination, foster connection, and create meaningful emotional shifts over time.

• Gratitude is not denial or pretending things are okay

Greg frames gratitude as a tool for mental wellbeing, not a finish line after life improves.

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Observation:

Rich focuses on how gratitude creates ripple effects that extend far beyond a single moment.

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Jay grounds gratitude in foundation-level awareness, especially when life feels overwhelming.

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Derek brings a reflective and observational approach, focusing on simple, often overlooked moments.

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Key Insight:

Observation:

• Gratitude increases effort and engagement (call center study showed a 50% effort increase after simple appreciation)

Three Good Things Exercise

For at least one week: • Write down three things that went well today

• Kindness RX – https://kindnessrx.org

• Brain Injury Support Group – Mondays at 1:00 PM

Details and links available at:

This episode reminds listeners that gratitude is not about ignoring pain or forcing positivity. It is about recognizing what is still present, still meaningful, even when life feels heavy.

Closing Message:

If this episode helped you, consider sharing it with someone who could use encouragement or leaving a review to help others find the show.

Chronic pain

Disability

Grief

Substance use

Books (at least 3)

Videos / Talks (at least 2)

Practical exercise / worksheet (at least 1)

Episode 16: Holiday Traditions and Memories

This episode explores holiday traditions around the world and the personal memories that give the season meaning. The conversation moves from ancient winter festivals and global rituals of light to deeply personal stories about family, food, grief, change, and chosen traditions. The core message is simple and grounding: traditions don’t have to be perfect or old to matter. Sometimes the smallest rituals carry the most light.

Greg and the co-hosts reflect on how holidays can hold joy and ache at the same time, and how it’s okay to simplify, grieve, protect your peace, or create something new that fits your life now.

Key Reflection:

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Takeaway:

Noteworthy Observation:

Key Reflection:

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Memorable Story:

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Memorable Foods:

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Key Reflection:

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Traditions Remembered:

Comfort & Growth Insight:

Takeaway:

Greg closes the episode by offering listeners permission to do what actually supports them:

Suggested small actions:

The episode references a detailed list of national support resources available in the show notes provided by the podcast.

Reminder: This episode is not medical advice and is based on lived experience. If you’re in immediate danger, call your local emergency number right away.

Recorded: December 13, 2025

Episode 15 takes an honest, grounded look at forgiveness—what it is, what it is not, and why it can feel so hard. The conversation moves through betrayal, boundaries, self-forgiveness, family wounds, addiction recovery, faith, and the physical and emotional costs of holding resentment.

Rather than pushing “just let it go,” this episode emphasizes truth, safety, pacing, and compassion. Forgiveness is presented as a practice, not a demand—something that unfolds over time, sometimes unevenly, and often alongside grief and growth.

The hosts explore forgiveness from personal experience, research, faith perspectives, recovery frameworks, and everyday life. Listeners are reminded that forgiveness does not require reconciliation, apologies, or forgetting—and that self-forgiveness may be the hardest work of all.

Greg

Key Insight: Forgiveness is choosing to stop carrying the weight, not pretending the hurt never existed.

Quote:

“Forgiveness isn’t forgetting. It’s not saying it was fine. It’s not weakness. You can forgive and still say, ‘That was wrong,’ and protect yourself.”

Noteworthy Contributions:

Rich

Key Insight: Forgiveness and access are not the same thing.

Quote:

“Forgiveness softens the heart. Wisdom protects it.”

Noteworthy Contributions:

Jay

Key Insight: Feeling angry or triggered after forgiving does not mean you failed.

Quote:

“Just because you feel angry or triggered doesn’t mean you did it wrong.”

Noteworthy Contributions:

Liam

Key Insight: Waiting too long to forgive can come with its own regrets.

Quote:

“Don’t wait to forgive, because you don’t know if you’ll get the chance again.”

Noteworthy Contributions:

Derek

Key Insight: Holding onto anger can eclipse the good that was real.

Quote:

“If you negate everything that mattered, then it’s all been lost for nothing.”

Noteworthy Contributions:

Sam

Key Insight: Hatred costs more energy than many people have to spare.

Quote:

“It takes a lot of resources to hate, and I don’t have that many resources left.”

Noteworthy Contributions:

Sarah

Key Insight: Forgiveness is about your peace, not someone else’s absolution.

Quote:

“Forgiveness is more for you than it is for anyone else.”

Noteworthy Contributions:

Forgiveness does not mean minimizing what happened.

You don’t need to be perfect.

If this episode resonated, consider sharing it with someone who may be carrying unresolved pain. Healing often starts with being heard.

Be kind to yourself.

Forgiveness Stories & Teaching

Corrie Ten Boom – Forgiveness Testimony (Video)

Everett Worthington – “The Keys to Forgiving the Unforgivable” (Video)

Brené Brown – “Still Hurting? Here’s When to Forgive—and When to Let Go” (Video)

Brené Brown – “How to Forgive Yourself for Things You Still Feel Guilty About” (Video)

Alan Watts – “How to Forgive Yourself and Forgive the World” (Video)

Evidence-Based Forgiveness Tools & Worksheets

24 Forgiveness Activities, Exercises, Tips, and Worksheets – PositivePsychology.com

Forgiveness Therapy Worksheet – Mentalyc (Free PDF)

Practicing Forgiveness Using the REACH Technique – BetweenSessions (Worksheet/PDF)

Your Path to REACH Forgiveness – Human Flourishing Program (Harvard)

Therapist Aid – “What Is Forgiveness?” Worksheet

Tava Health – “Reaching Forgiveness” Worksheet (PDF)

Everett Worthington – REACH Forgiveness DIY Workbooks

DIY workbooks page: https://www.evworthington-forgiveness.com/diy-workbooks (Everett Worthington)

The REACH Forgiveness Workbook – Discover Forgiveness

Everett Worthington – Self-Forgiveness Workbook (“Moving Forward” companion)

Greater Good in Action – “Nine Steps to Forgiveness” (Luskin)

Greater Good in Action – “Eight Essentials When Forgiving” (Enright)

Random Acts of Kindness Foundation – “The Science of Kindness” (Video)

Video page: https://www.randomactsofkindness.org/kindness-videos/18-the-science-of-kindness (The Random Acts of Kindness Foundation)

Random Acts of Kindness Foundation – Main Site

Greater Good in Action – “Random Acts of Kindness” Practice

Greater Good in Action – “Self-Compassion Break”

Greater Good Science Center – “Being Kinder to Yourself” (Video & Podcast)

Kristin Neff – Self-Compassion Guided Practices

Corrie Ten Boom – Forgiveness & Romans 5:5

“Can you forgive? No, I can’t either — but He can.”

Jesus’ Prayer on the Cross – “Father, forgive them…”

Talking about deep hurt, trauma, betrayal, or family wounds can bring up intense feelings. This podcast and these notes are not a crisis service and not a replacement for professional care.

If you’re in immediate danger or thinking about harming yourself, please contact local emergency services right away (for example, 911 in the U.S. and Canada), or reach out to a trusted person near you.

Availability may vary by country, so always check the website for the most current information.

United States

United Kingdom & Republic of Ireland

Free, confidential emotional support 24/7 for anyone who is struggling, in distress, or thinking about suicide.

Australia

Canada (Children, Teens, and Young Adults)

Important Note

If you’re outside these regions, or if these services are not available to you, you can:

You deserve support.

Reaching out for help is a brave, important step—whether that’s to a friend, a faith leader, a therapist, or a crisis line.

Title: Understanding Chronic Pain: Beyond Hurt

None of the hosts are medical professionals. This episode offers education, validation, and peer support. It is not medical advice.

Always consult your healthcare provider before starting, stopping, or changing any treatment or medication.

Chronic pain is much more than “something hurts.” It can change:

In this episode, Greg and co‑hosts Rich, Jay, Derek, and Sam sit down for an honest, vulnerable conversation about:

Greg opens with a simple grounding definition:

It’s different from acute pain, which is your body’s early warning system that something is wrong.

When pain persists, the nervous system can become overly sensitive, so:

Chronic pain doesn’t stay in one box. It can:

Weaken the immune system

Affect heart and circulation

Disrupt digestion

Change weight

Affect breathing

Turn everyday tasks into major challenges

Force changes in hobbies and movement

Chronic pain doesn’t just live in the body. It also changes how the mind works.

It can feel like climbing a mountain when you’re already exhausted.

This often feeds:

Especially in a world that celebrates “pushing through” pain instead of respecting limits.

Greg and the co‑hosts talk about how chronic pain affects:

Common emotional and social impacts:

When a partner, parent, or caregiver lives with pain, roles at home often shift.

Physical closeness and sex can become:

Even in loving relationships.

One of the hardest parts, as Greg puts it, is that chronic pain is often invisible.

People around you might say:

Scans and blood tests may come back “normal” even when the pain is intense.

Pain is complex: it involves both body and brain, and current tests don’t capture everything.

Greg emphasizes:

“If you live with chronic pain, even if tests show nothing, your pain is still real. Your experience is valid and it matters. Not seeing anything on a scan doesn’t mean you’re imagining it or making it up.”

Greg invites each co‑host to share three things:

How it began:

Social/emotional impact:

Rich shares:

“I missed a lot of memories and a lot of quality time with people, so I could sit back with a washcloth on my forehead… socially it takes a toll.”

Later in the episode, echoing something Sam said about people not wanting to hear about pain anymore, Rich adds:

“You say ‘my back hurts, my legs hurt, my joints hurt’ so many times that loved ones tune out… It’s isolating. It’s lonely.”

What helps Rich:

How it began:

At 18, he went from an “iron stomach” (drinking beers, eating wings with friends) to his first episode, which he thought was the flu.

Social/emotional impact:

Because cannabinoid hyperemesis is triggered by cannabis use, he faced:

Even a doctor telling him not to come back to the ER for his condition.

This affected relationships, including his engagement:

Jay recalls:

“They even brought a security guard to escort me out… You wear out your welcome with medical professionals.”

What helps Jay:

Jay shares:

“Since I’ve had the groups with you fellas and the podcasts, I’ve really found the emotional pain has gotten a lot better. I feel included, loved… Support groups are there. They help a lot.”

How it began:

Physical impact:

Emotional impact:

After the injury:

Over time, he learned to:

What helps Derek:

An “amalgam of stretches,” combining:

Walking, breathing, and listening to what his body says, including:

Derek offers a powerful reframe of pain:

“Sometimes, even in the worst moods and the worst pain I’ve ever felt… I get solace from the ability to experience pain, considering how close I came to dying… At least you’re able to feel this. At least you’re not dead from the brain injury.”

How it began:

Physical & medical journey:

Now:

Social/emotional impact:

He describes his body as feeling like it’s in “mutiny”:

He spent time on the streets in active addiction before entering recovery.

What helps Sam:

Accepting that:

Sam sums it up:

“You don’t really ‘get over it.’ You learn to live with it and learn different coping strategies.”

How it began:

“If you can’t move it, go get Greg.”

Impact on life:

What helps Greg:

Distraction and purpose, like:

Gratitude practices focused on:

Service work in recovery communities (such as Alcoholics Anonymous)

Getting out of his own head by helping others

Greg shares:

“These groups have helped tremendously… To anyone listening who lives with chronic pain, you’re not alone and your experience matters. It’s okay to take one step at a time.”

Your pain is real even if tests are “normal.”

Chronic pain affects:

It is completely reasonable to feel overwhelmed.

People with chronic pain often feel:

This creates deep loneliness.

There is no single cure for most chronic pain conditions.

Peer support matters.

Greg wraps up with gentle, practical ideas—not prescriptions, just options to explore if they feel doable.

Each day, jot down:

This can help you spot patterns and triggers over time.

Examples:

The goal is not to erase pain, but to give your nervous system a brief moment of calm.

Keep it small and realistic. For example:

Tiny, consistent changes often work better than big, unsustainable pushes.

Pick someone you trust and agree on:

That way, you don’t have to explain everything every time.

(All websites confirmed to have an active web presence as of December 7, 2025.)

U.S. Pain Foundation – Education, advocacy, peer support programs (including Pain Connection).

Chronic Pain Anonymous (CPA) – 12‑step style fellowship for people living with chronic pain and illness.

American Chronic Pain Association (ACPA) – Peer support, self‑management tools, resources.

National Pain Advocacy Center (NPAC) – Policy and civil‑rights advocacy for people living with pain.

Chronic Pain Research Alliance (CPRA) – Research‑focused coalition on complex chronic pain conditions.

International Association for the Study of Pain (IASP) – Global pain research, education, and resources.

Agency for Healthcare Research and Quality (AHRQ) – Evidence‑based patient guides and healthcare resources.

American Society for Pain Management Nursing (ASPMN) – Nursing education and best practices.

Canadian Pain Society – Professional society with advocacy and educational resources for patients and clinicians.

Pain BC – Resources, programs, and a Pain Support Line for people in British Columbia (many tools helpful elsewhere).

Arthritis Foundation – Support, education, and advocacy for people living with arthritis.

American Migraine Foundation – Education, research, and support for people living with migraine.

National Fibromyalgia & Chronic Pain Association (NFMCPA) – Support and advocacy for people with fibromyalgia and chronic pain.

Foundation for Peripheral Neuropathy – Education, research, and patient support for peripheral neuropathy.

Always check with your healthcare provider before making changes to your care or relying heavily on an app.

Bearable – Symptom, mood, and habit tracker to spot patterns and triggers.

mySymptoms Food Diary & Symptom Tracker – Helps identify links between food and digestive symptoms.

Health Storylines – Track symptoms, medications, and daily health data; create summaries to share.

PainScale (Pain.com) – Pain diary and education platform developed in collaboration with Boston Scientific.

Curable – Biopsychosocial pain‑education and coping app using mind–body approaches.

Pathways Pain Relief – Education, physiotherapy, mindfulness, and CBT‑based tools for chronic pain.

Pain Coach (VA) – Free app from the U.S. Department of Veterans Affairs / National Center for PTSD to help manage chronic pain.

Many mindfulness apps include meditations and series specifically for pain, stress, and sleep. Examples:

Search your device’s app store for:

Organizations Dedicated to People with Pain – A directory curated by the American Academy of Pain Medicine.

IASP Global Year – Annual global campaign focusing on a specific aspect of pain care.

If you’d like a safe, supportive space to talk with others who truly understand what it’s like to live with:

Greg and the team host several free online peer support groups each week.

📅 Kindness RX Support Groups Calendar (Luma)

👉 https://luma.com/calendar/cal-oyT0VPlVTKCPxBw

From that page, you can:

You can also learn about the broader KindnessRX.org community resources here:

If this episode helped you or someone you care about:

Greg:

“Thank you for listening to The Support & Kindness Podcast. Join us next time for another inspiring conversation. Until then, take care.”

Episode Overview

The holidays are often sold as “cozy lights and warm connections,” but for many people, this time of year is complicated, heavy, and sometimes painful. In this episode, Greg and co-hosts Rich, Derek, and Liam talk openly about the hidden side of the holidays: anxiety, family tension, substance use, money stress, loneliness, and the pressure to “be cheerful” when you’re barely holding it together.

They share personal stories, name common holiday triggers, and offer simple, practical tools to help you get through the season with more kindness toward yourself—whether that looks like taking grounding breaths in your car, stepping away to the bathroom to reset, breaking the ice with a family member, or planning an early exit with a safe word.

This is a compassionate, honest conversation for anyone who feels like the holidays are “supposed to” be joyful but often hurt instead.

Main Themes & Key Topics

Notable Quotes & Observations by Each Host

Greg – Naming the Hidden Holiday Struggles

Greg opens the episode by validating the quiet pain a lot of people feel this time of year but rarely say out loud.

“For some people, the holiday season is cozy lights, warm connections, and beloved traditions. But for many people, it feels very different. It's a tight chest when you enter a crowded mall… anxiety before a family gathering that has complicated dynamics… or quiet hurried loneliness when everyone else seems to have plans and you do not.”

Key points from Greg:

Highlights practical tools they’ll cover:

Rich – Anxiety, Crowds, Travel, and Turning to Substances

Rich speaks candidly about how the structure of the holidays collides with his anxiety and need for routine.

“For me, it's definitely in crowds, travel disruptions, around routine, and just my need to do grounding exercises to handle that.”

Key points from Rich:

 “I've realized that I even turn to prescription medications… it doesn't matter what it is, I turn to substances to solve my problems.”

Derek – Family Rituals, Vices, and Strategic “Bathroom Breaks”

Derek reflects on how holiday rituals in his family were shaped around his mother’s emotional state and how coping patterns formed around that.

“It was all based around how she was, what she was wanting and how she was feeling and what would help her ease the pain or heightened anxiety or stress of the holidays. And then the rest of us would just tend to follow suit.”

Key points from Derek:

Liam – Substance Use, Painful History, and Breaking the Ice

Liam shares honestly about using substances to cope with holiday stress and the complex dynamics in families with shared histories of addiction and pain.

“I found holiday stress to cause me to maybe in the past use substances before get-togethers even happened because I thought that would help reduce my stress in dealing with family…”

Key points from Liam:

Practical Coping Tools Discussed

The episode highlights several concrete strategies that listeners can adapt to their own situations.

Have a small kit of items that help you feel safer or more present:

These can be kept in a bag, pocket, or car as quiet support tools.

While not deeply unpacked in the transcript, Greg names:

Core Takeaways

Resources Mentioned

Greg shares a robust list of support options in the show notes, especially for anyone dealing with self-harm thoughts, suicidal thoughts, substance use, grief, or mental health challenges.

Some highlighted resources include:

Find a Helpline offers immediate, free, and confidential support through over 1,300 helplines in more than 130 countries. Services include suicide prevention, domestic violence help, and support for anxiety, depression, and other mental health concerns. An intelligent ranking system connects you with the most relevant helplines for your needs. Available 24/7 in a judgment-free space so you can get help anytime.

https://findahelpline.com/

If you’re in immediate danger or thinking about harming yourself, call 911 or your local emergency number. You can also call or text: 988 (U.S.). 

For listeners outside the U.S., check local health services and crisis lines.

You don’t have to go through this alone. There is help, and there is hope.

Episode Summary in Bullet Points

If this episode spoke to you, consider sharing it with someone who might also be struggling this season. A simple link and “this made me feel less alone” can be a powerful act of kindness.

Title: Substance Use Nostalgia – When “Good Memories” Become Risky Triggers

Podcast: The Support and Kindness Podcast

Hosts: Greg (host), with co-hosts Derek, Rich, Liam, and Jay

Episode Summary

In this powerful and honest episode, the team explores “substance use nostalgia” – that pull to look back on past drinking or drug use as if it were all fun, freedom, and connection, while conveniently forgetting the harm and consequences.

Greg and his co-hosts talk about how this kind of nostalgia can quietly become a major relapse trigger, especially when it shows up as:

Each person shares personal examples of nostalgia, cravings, and triggers, along with the tools they use to stay grounded in recovery. The group emphasizes that having memories of using doesn’t mean you’re failing. Cravings and nostalgic thoughts are normal – what matters is how you respond to them.

By the end, listeners walk away with practical strategies (like the “3 R’s” and HALT), reassurance that they’re not alone, and reminders that there is also such a thing as positive nostalgia in recovery.

Key Concepts From Greg

Key Insights From Rich

Key Insights From Liam

On mixed memories – joy and pain:

Key Insights From Jay

Key Insights From Derek

Main Takeaways and Key Points

The episode doesn’t just warn about nostalgia – it highlights how it can also be a source of strength:

Notable Quotes

Resources Mentioned in the Episode

Important Disclaimer (From Greg)

Title: The Support and Kindness Podcast with Greg and Rich

Episode summary: This episode explores how recovery can look different depending on the person and the context—addiction, eating disorders, mental health, or physical rehabilitation. The conversation emphasizes community, accountability, coping skills, and the importance of seeking help. Jay shares an honest account of addiction and long-term sobriety, Rich focuses on physical rehabilitation and the power of milestones and community, and Greg reflects on family, stigma, and the transformation that recovery can bring. Together, they stress that recovery is not linear, setbacks are feedback, and asking for help is brave.

Key themes:

Noteworthy quotes and observations:

From Greg:

From Jay:

From Rich:

Main takeaways:

Episode highlights:

Actionable insights:

Resources mentioned:

Contact the podcast: kindnessrx.org

Hosts: Greg, Rich, Jay

Episode summary: In this episode, Greg, Rich, and Jay explore how to handle sudden plan changes without letting stress take over. They share personal stories—from canceled visits and transportation hiccups to rethinking holiday travel—and offer practical strategies to stay calm, communicate clearly, and maintain strong relationships when priorities shift at the 11th hour. The trio highlights flexibility, honest communication, and self-care as key tools, while acknowledging that unexpected changes can sometimes open the door to better opportunities.

Key themes and takeaways:

Quotes and noteworthy observations:

Greg:

Rich:

Jay:

Main points (bullet list):

Episode highlights:

Call to action:

Episode summary: This episode explores why asking for and accepting help feels hard, even when it’s the right move. The hosts dig into research on gender, age, and workplace dynamics, and share personal stories that show how fear of judgment, burdening others, and losing control often block us from reaching out. Crucially, they emphasize that we tend to underestimate how willing others are to help—and that both helpers and recipients benefit. The conversation closes with practical strategies for making the ask easier and building a culture of mutual support.

Key themes:

Research highlights mentioned:

Noteworthy quotes and observations by each participant:

Greg:

Rich:

Jay:

Liam:

Main takeaways:

Practical tips to ask and accept help:

Episode highlights (bullet points):

Call to action:

Listen next week for another conversation on building a kinder world—one week at a time.

Hosts: Greg, Rich, and returning guest Jay

Episode Summary: In this heartfelt conversation, Greg, Rich, and Jay explore the “inner critic”—the harsh internal voice that judges, shames, and demands perfection. They discuss how it forms through past criticism, bullying, and life experiences, and offer practical tools to change your relationship with it.

From reframing black-and-white judgments to putting thoughts “on trial,” journaling with a “wise adult” voice, and practicing self-compassion, the trio emphasizes love, kindness, and realistic self-acceptance.

Jay shares a vulnerable personal story about body image and identity after an accident. The hosts close with reminders of support resources and encouragement to be kinder to ourselves and others.

Key Themes:

Main Points:

Quotes and Noteworthy Observations:

Greg:

Rich:

Jay:

Practical Takeaways:

Calls to Action and Resources: