Summary

Explore psychological tools for sustainable behaviour change, focusing on acceptance and commitment therapy, the choice point, and the importance of self-compassion and environmental design in achieving health and lifestyle goals.

Key topics

• Acceptance and Commitment Therapy (ACT) and the choice point
• The role of values and goals in behaviour change
• The importance of self-compassion and kindness in setbacks

Takeaways

• The choice point helps clarify whether actions are aligned with your core values.
• Grounding daily decisions in your deeper values makes behaviour change easier.
• Being kind to yourself and practicing self-compassion supports long-term change.

Chapters:

00:00 Introduction to Sustainable Behavior Change

01:21 Understanding the Choice Point

05:59 Grounding Daily Choices

08:57 Practicing Self-Compassion

13:02 Managing Difficult Thoughts

18:41 Environmental Design for Health

22:57 Conclusion and Practical Steps

• Kristin Neff's Self-Compassion Resources
• Jane Gabites - Self-Compassion Meditations
• Book a Discovery Call with Luke

In this episode, Luke Gabites and Jane Gabites explore the connection between food and mental health, emphasising practical tools like the Food and Mood Journal, the psychology of habits, and self-compassion techniques to support healthier eating and mental well-being.

Chapters

00:00 Introduction to Food and Mental Health

01:45 The Food and Mood Journal: A Tool for Awareness

05:35 Understanding Choices and Biofeedback

10:35 The Power of Thoughts and Mindfulness

15:27 Practicing Resilience and Self-Compassion

22:36 Finding Balance in Nutrition and Life

Resources

Food and Mood Journal - https://plantednutrition.nz/food-and-mood-journal-signup/

Insight Timer Meditations by Jane Gabites - https://insighttimer.com/janegabites

In this episode, Jane and Luke explore the tapping technique, a powerful tool to manage stress and anxiety in real-time. Learn how this simple practice can calm your nervous system, reduce overwhelm, and support emotional well-being.

Key Takeaways

Tapping points on the body can calm the vagus nerve and nervous system.

A single round of tapping can significantly reduce stress levels.

The technique is simple, quick, and effective for managing difficult emotions.

You can customize phrases during tapping to address specific stressors.

Regular practice of tapping can help maintain emotional balance.

Chapters:

00:00 Introduction to Tapping Technique

01:38 Understanding the Emotional Freedom Technique (EFT)

06:16 Guided Tapping Practice

09:22 Applications and Benefits of Tapping Technique

Resources:

Nick Ortner's Tapping Solution - https://www.thetappingsolution.com/

YouTube Tapping Tutorials - https://www.youtube.com/watch?v=02bN4JFx10Y

Jane's website for more resources and meditations - https://janegabites.nz/

Shop Jane's T-Shirts -

https://shop.janegabites.nz/

Summary

In this episode of the Thrive Mind and Body podcast, hosts Luke and Jane Gabites delve into the topic of burnout, especially as the year comes to a close. They discuss what burnout is, how it manifests, and the importance of recognizing its symptoms. The conversation emphasizes the need for self-care, effective time management, and the significance of talking to trusted individuals about one's feelings. Jane introduces the 'Stomp Strategy' as a practical tool for managing overwhelming emotions and thoughts. The episode concludes with a focus on mindfulness, self-compassion, and the importance of taking actionable steps to improve one's mental health.

Chapters

00:00 Understanding Burnout: The Basics

09:59 Strategies for Managing Burnout

15:55 The Importance of Self-Compassion

22:02 Taking Action: Small Steps to Recovery

Resources

Jane Gabites on Insight Timer: https://insighttimer.com/janegabites

Jane's Sleep Course: https://insighttimer.com/meditation-courses/8-steps-to-a-more-nourishing-and-deep-sleep

Luke's YouTube Channel: https://www.youtube.com/@planted.nutrition

Summary

In this episode of the Thrive Mind and Body podcast, Luke and Jane get into the complexities of people pleasing, exploring its roots, impacts, and strategies for overcoming it. They discuss the importance of understanding personal values, setting boundaries, and practicing mindfulness to foster emotional well-being. The conversation emphasises the journey of learning to say no and the significance of self-care in maintaining healthy relationships.

Takeaways

People pleasing often stems from childhood conditioning.

Understanding our values is crucial to overcoming people pleasing.

It's important to recognize when we are betraying our own needs.

Setting boundaries can lead to healthier relationships.

Mindfulness practices can help us connect with our true selves.

Learning to say no is a vital skill for self-respect.

People may not always react positively to our boundaries.

Self-compassion is essential in the journey of personal growth.

Recognizing physical sensations can guide us in decision-making.

It's a learning process that takes time and patience.

Chapters

00:00 Understanding People Pleasing

05:38 Strategies to Break the People Pleasing Habit

11:01 Mindfulness and Self-Care Practices

16:41 The Journey of Setting Boundaries

Resources

Jane Gabites on Insight Timer: https://insighttimer.com/janegabites

Jane's Sleep Course: https://insighttimer.com/meditation-courses/8-steps-to-a-more-nourishing-and-deep-sleep

Luke's YouTube Channel: https://www.youtube.com/@planted.nutrition

In this episode of the Thrive Mind and Body podcast, Luke and Jane Gabites discuss the common experience of negative thoughts and anxiety, exploring the evolutionary basis for our negativity bias. They delve into the impact of stress on both the mind and body, emphasizing the importance of awareness and mindfulness in managing these feelings. The conversation includes practical tools and strategies for coping with anxiety, such as the RAIN meditation technique, and highlights the significance of physical movement in regulating emotions. The episode concludes with a reminder that it's normal to experience these thoughts and the importance of practicing self-compassion and awareness.

Takeaways

We all experience looping negative thoughts.

The brain's negativity bias is rooted in evolution.

Stress hormones affect both mind and body.

Mindfulness can create distance from negative thoughts.

Physical movement helps regulate stress responses.

Meditation can be a powerful tool for managing emotions.

It's important to challenge worst-case scenario thinking.

Practicing self-compassion is crucial for mental health.

Awareness of thoughts can help in emotional regulation.

Regular practice of coping strategies makes it easier over time.

Chapters

00:00 Understanding Difficult Thoughts

09:21 Tools for Managing Anxiety

19:00 Meditation and Mindfulness Practices

Resources

Jane Gabites on Insight Timer: https://insighttimer.com/janegabites

Jane's Sleep Course: https://insighttimer.com/meditation-courses/8-steps-to-a-more-nourishing-and-deep-sleep

Luke's YouTube Channel: https://www.youtube.com/@planted.nutrition

The RAIN of Self Compassion on Insight Timer: https://insighttimer.com/janegabites/guided-meditations/the-rain-of-self-compassion-2

Summary:

In this episode of the Thrive Mind and Body podcast, hosts Luke and Jane Gabites explore the complexities of anxiety, its causes, and practical tools for managing it. Jane, a registered psychologist, discusses how anxiety manifests differently for everyone and the impact of modern life on mental health. They share a case study illustrating the importance of self-compassion and small steps in overcoming stress. The conversation emphasizes mindfulness, the significance of noticing thoughts, and the benefits of movement and nutrition in managing anxiety. Listeners are encouraged to take actionable steps towards improving their mental well-being.

Takeaways:

• Anxiety is a common experience for everyone.
• Social media can amplify feelings of anxiety.
• Understanding the fight-or-flight response is crucial.
• Self-compassion is key in managing stress.
• Small changes can lead to significant improvements.
• Mindfulness helps in making conscious choices.
• Physical activity is beneficial for mental health.
• Noticing thoughts can help in managing anxiety.
• It's important to validate one's feelings of stress.
• Resources like guided meditations can provide support.

Chapters:

00:00 Introduction to Anxiety and Its Impact

05:10 Understanding Anxiety: Causes and Effects

10:24 Practical Tools for Managing Anxiety

15:28 The Importance of Self-Compassion and Mindfulness

Jane's Insight Timer: https://insighttimer.com/janegabites

Summary

In this episode of the Thrive Mind and Body podcast, hosts Luke and Jane Gabites delve into the concept of self-compassion, exploring its significance in mental health and personal growth. Jane, a registered psychologist, shares insights on how self-compassion can transform the way we treat ourselves, emphasizing the importance of mindful awareness and kindness. The conversation covers practical strategies for cultivating self-compassion, addressing common misconceptions, and providing exercises to integrate self-compassion into daily life.

Takeaways

Self-compassion is essential for mental well-being.

Mindful awareness helps us recognize negative self-talk.

Common humanity allows us to connect with others' experiences.

Being kind to ourselves is crucial for personal growth.

Self-compassion is not about avoiding responsibilities.

Practicing self-compassion can improve productivity.

Breaking tasks into manageable parts can reduce overwhelm.

Daily reminders can help cultivate self-compassion.

We often speak to ourselves more harshly than to others.

Self-compassion exercises can be integrated into daily routines.

Chapters

00:00 Introduction to Self-Compassion

01:31 Understanding Self-Compassion

05:52 The Importance of Mindfulness in Self-Compassion

09:31 Addressing Common Misconceptions

13:31 Practical Exercises for Self-Compassion

20:34 Guided Kind Hand Meditation

Resources

Jane Gabites on Insight Timer: https://insighttimer.com/janegabites

Jane's Sleep Course: https://insighttimer.com/meditation-courses/8-steps-to-a-more-nourishing-and-deep-sleep

Luke's YouTube Channel: https://www.youtube.com/@planted.nutrition

Summary

In this episode of the Thrive: Mind and Body podcast, Luke and Jane discuss the critical importance of sleep for overall health, particularly mental health. They explore various strategies to improve sleep quality, including understanding individual sleep patterns, the impact of blue light and caffeine, and the significance of a calming bedtime routine. The conversation emphasises the interconnectedness of sleep, nutrition, and mental well-being, providing listeners with practical tools to enhance their sleep hygiene.

Takeaways

Sleep is essential for mental and physical health.

Understanding your sleep patterns can help improve sleep quality.

Blue light from devices can disrupt melatonin production.

Caffeine should be avoided several hours before bedtime.

Alcohol can negatively impact sleep quality.

Creating a bedtime routine can signal to your body that it's time to sleep.

A cool room temperature is conducive to better sleep.

Meditation and relaxation techniques can aid in falling asleep.

Eating too close to bedtime can disrupt sleep.

Regular sleep schedules support better sleep quality.

Chapters

00:00 The Importance of Sleep

02:42 Understanding Sleep Issues and Circadian Rhythms

09:11 Strategies for Improving Sleep Quality

18:45 Sleep Hygiene and Lifestyle Adjustments

28:15 Relaxation Techniques for Better Sleep

Resources

Jane Gabites on Insight Timer: https://insighttimer.com/janegabites

Jane's Sleep Course: https://insighttimer.com/meditation-courses/8-steps-to-a-more-nourishing-and-deep-sleep

Deep Sleep Meditation: https://insighttimer.com/janegabites/guided-meditations/longer-deeper-restful-sleep

Luke's YouTube Channel: https://www.youtube.com/@planted.nutrition

Creating Balanced Meals: https://www.youtube.com/watch?v=aqThObzWtTQ

Summary

In this episode of the Thrive Body and Mind podcast, Luke Gabites and his mother, psychologist Jane Gabites, discuss the importance of taking small steps towards achieving goals and making positive changes in life. They explore the psychology behind habit change, the overwhelming nature of big goals, and practical strategies like the STOMP method to help listeners break down their aspirations into manageable tasks. Through personal anecdotes and client success stories, they emphasize the significance of mindfulness, self-compassion, and the power of incremental progress in fostering sustainable habits and overcoming inner criticism.

Takeaways

• Small steps can lead to significant changes over time.
• Breaking down goals into manageable tasks reduces overwhelm.
• Mindfulness strategies like STOMP can help regulate emotions.
• Creating sustainable habits involves enjoying the process.
• The inner critic can be countered with self-compassion.
• Incremental progress is more effective than drastic changes.
• Client success stories illustrate the power of small steps.
• Understanding the psychology of habits aids in change.
• Time will pass regardless; make the most of it.
• Reflecting on what matters most can guide actions.

Chapters

00:00 The Power of Small Steps

01:57 Understanding Habit Change

07:24 Psychological Insights on Habits

13:38 Strategies for Overcoming Challenges

17:49 Real-Life Success Stories

23:17 Taming the Inner Critic

27:42 The Journey of Progress

Resources

Jane Gabites on Insight Timer: https://insighttimer.com/janegabites

Jane's Sleep Course: https://insighttimer.com/meditation-courses/8-steps-to-a-more-nourishing-and-deep-sleep

Luke's YouTube Channel: https://www.youtube.com/@planted.nutrition