In this week's episode, I talk about 2 ways that we deal with our emotions (from Brene Brown's work): 1) processing and 2) perseverating. Basically, processing is when we acknowledge and address our emotions constructively, either by working to resolve an issue or accepting something that has happened to us. Perseverating is when we find ourselves in what I like to call a "feelings loop" where we are just going around and around in circles witout actually resolving anything. Perseverating also often makes us feel worse/makes our emotions stronger without fixing anything. I give some examples of these from my own life, and the action item for this week is to pay attention to whether your emotions are in the processing or perseverating camp. If you notice that you are perseverating (also called ruminating), maybe set yourself up with a "worry" time (or just time to feel that feeling and ideally write it down) once a day and then if you start to think about the thing at other times, remind yourself about your one time a day and try to let it go until then.

In this week's episode, I talk about my adventures in weightlifting in 2026! I explain why I decided to start weightlifting (to alleviate some neck and shoulder pain and stop taking so much Advil each week- it worked!) and how (lots of YouTube videos and Googling and starting out SLOWLY which for me was just 1 rep of 10 with 5 pound weights). I also mention Peter Attia's book, Outlive: The Science and Art of Longevity, which I am reading right now, which also has helped me to understsand the importance of weightlifting along with cardio for long term strength as we age. Action item: just start lifting weights! Even just 1-2 pounds a couple of times a week for a few minutes can really make a difference and can help you to be able to lift your grandkids, continue hiking/skiing/whatever you like to do as you age! Think of 100 year-old you and get to lifting!

In this week's episode, I talk a bit about my own history with anger, as a half-Italian whose family of origin is somewhat quick to anger. I talk about how during the pandemic I started meditating to yell at my kids less but then found myself not getting "good and angry" when things happened that actually required me to be angry. I talk about being angry at the appropriate level-that is, matching the situation to my anger and not screaming at someone for cutting me off in traffic- as long as they aren't endangering myself or my family, etc. (That's a 1 or 2 on a 10-point scale) But also, if my kids are running into the street to an oncoming car (probably a 10), that is the time to yell and jump in there and grab them. Action item: pay attention to your anger this week and try to match your level of anger to the situation. If the situation requires a 1 then give it a 1. But if the situation requires a 10, then be sure to give it a 10. The necessary part of anger is that if we don't get angry when it is required, we often can't get ourselves out of bad or scary situations, and sometimes we find ourselves being "walked all over," as they say. Have a great week!

In this week's episode, I talk about the difference between being happy in your life (experiencing positive emotions on a daily basis) and being happy with your life (a more general sense of life satisfaction, fulfillment and purpose). I give examples of each and talk about how it is best to try to balance the two. Action item: my action item depended on if you are working on happiness in your life (focus on delights, consider meditation, keep a list of things you are grateful for) vs focusing on happiness with your life (think about "future you," keep a 5-year plan and go back to it every once in a while, plan adventures or for a career change, etc.).

In this week's episode, I talk about what a "touch tree" is, a concept that I learned from the author Glennon Doyle, and I give some examples of touch trees for me in my life. Action item: find something that is a touch tree for you and find a way to remind yourself to go back to this thing each day or as often as you need (post-it note on your laptop that says "Breathe" maybe?).

In this week's episode, I talk about a book I'm almost finished reading by Susan Cain (author of Quiet) called "Bittersweet: How Sorrow and Longing Make us Whole." For me, the thesis of this book is that sadness and "negative" emotions are not bad/to be avoided and can actually make our lives more meaningful and better. I talk about some ways our "negative" emotions help us (creativity, connection) and some examples of things we can do to help us feel these negative emotions. From writing our emotions in a journal to just giving ourselves time for a good cry, with sad movies or sad songs (or whatever works for you), we can help by giving ourselves space and time to process our negative emotions a bit more. Action item: if you are going through a hard time, give yourself some time to cry and feel those negative feelings. If you are not having a hard time right now, the next time someone tells you THEY are having a hard time, instead of using toxic positivity to shut them down with "at leasts" (ex: you lost your job but at least you have a lot of marketable skills) instead just sit with them and give them space and time to be upset by saying "that really sucks. Can I sit with you for a while?"

This week's episode is short and sweet, inspired by one of my children when he was 2 years old saying "it's OK to be different, and, I promise, it's OK to be different" when "reading" a book to me one day. I talk about how important it is to just love what you love and don't let anyone tell you that it's not OK. Action item: just keep going out in the world and loving what you love and just keep being whoever you are. That's it!

In this week's episode, I talk about things that we do to numb our feelings vs things that we do that bring us true comfort. I define what these two things are- numbing helps us NOT feel our feelings (not good) vs true comfort helps us restore and nourish ourselves, and be more resilient in the long term! But the difficulty in this is that ANYTHING we do can be for numbing or true comfort, so I can't just give you a list of "true comfort" 2 do's and send you on your way. I give a few examples of some things that I have had to tweak a bit to give me more comfort than numbing (TV, alcohol, etc.), a few things that only bring me true comfort (writing in my journal, going for walks) and things that I pretty much only do for numbing (Nutella spoons, sadly). Action item: when you are doing an activity, pause during (or after) and assess how you feel- do you feel like you wasted your time/that you wish you had stopped earlier? Probably numbing. Or, do you feel-better? Rested, calm, like what you did just helped you? Then it's true comfort!

In this week's episode, I talk about how important it is to experience joy and to enjoy our lives, even and especially during dark times. Sometimes I think we think that if the world is an awful place, then all we should be doing is reading the news and sitting and moping on our couches. But the people that do this are the people that do not have the energy to get up and make the world a better place. I suggest that instead, we double down on the things that bring us joy- that hot cup of coffee, a long walk in the sun (or clouds, whatever), playing with our kids without our phones, whatever it is that brings us joy. Then and only then will we be able to give our time, help our neighbors, give our money, whatever it is that will help us to help the world to be a better place. It's like they say on the airplane "put on your own oxygen mask first" before helping children and others who can't help themselves. Action item: this week, focus on finding some things that bring you joy, no matter how small.

I just wanted to give a quick last episode of the year, where I talk about how life actually IS just hard, you're not making a mistake or doing it wrong if things are hard. This is basically a pep talk for the end of the year. Action item: Push in whatever ways you must (I have to finish some grading!), rest in whatever ways you need (I went to bed at 8pm this week!) and slack on whatever you can (do you REALLY need to wrap all those presents perfectly?). Thank you for listening, and I'll be back in a little over month at the end(ish) of January when I have students again!