Your Great Journey

We can all benefit from a quick and easy way to stop stress and bring ourselves back to the present moment. QUIET is an acronym for a simple technique that helps you quiet your mind in any given moment. Best of all, it only takes a few seconds!

Today we’re sharing an excerpt from psychotherapist Dr. Arnie Kozac’s audiobook The Awakened Introvert: Practical Mindfulness Skills to Help You Maximize Your Strengths and Thrive in a Loud and Crazy World. In The Awakened Introvert, Dr. Kozac shares mindfulness and cognitive behavioral tools that will help you unlock the full potential of the introvert brain. You’ll learn powerful strategies to recharge after social interactions; improve your social skills; and take advantage of your capacity for quiet reflection, and sweet, sweet solitude.

In this excerpt, Dr. Kozac shares a great technique for introverts who want to access mindfulness on the go. He offers a series of five steps designed to interrupt automatic mind patterns that lead to stress. You can do the QUIET technique multiple times a day, until it becomes a beneficial habit. We hope you’ll appreciate the many ways your new “portable mindfulness companion” will keep you feeling grounded and calm.

Arnie Kozak, PhD, is a psychotherapist, clinical assistant professor in psychiatry at the University of Vermont College of Medicine, and workshop leader at the Barre Center for Buddhist Studies and the Kripalu Center for Yoga and Health.

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The result of the QUIET technique is a moment of quiet that ushers in the next moment, breaking the cycle of thinking that can give rise to distress. It takes only a few seconds to do this technique, so you can do it frequently throughout the day. Any time that you notice a change in your state from pleasant to unpleasant, you can get QUIET.

The Awakened Introvert

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Avoidance is a hallmark of anxiety, but one surprisingly simple way of changing how you feel during moments of anxiety is to behave differently than you have in the past. This can help to break the vicious cycle of anxiety and avoidance and help you mindfully and effectively change your behavior to help you manage anxiety in stressful moments.

Today we’re sharing an excerpt from the audiobook Don’t Let Your Anxiety Run Your Life: Using the Science of Emotion Regulation and Mindfulness to Overcome Fear and Worry, written by doctor of psychology, David Klemanski, and Joshua Curtiss.
 Don’t Let Your Anxiety Run Your Life is a groundbreaking, step-by-step guide to managing the thoughts and feelings that cause anxiety, worry, fear, and panic. Based on cutting-edge science and latest research from a Yale University psychologist and professor, these simple and powerful mindfulness tips will help you stay calm and collected in any situation.

In the short term, it might seem like it makes sense to avoid things that trigger fear or anxiety. But this strategy to manage anxiety can actually increase your anxiety response in future situations. This cycle can lead to increased anxiety and worry, and a loss of confidence in your ability to cope. In this episode, David and Joshua discuss the problems and pitfalls of common avoidance strategies.

Listen to our recent interview with Dr. David Klemanski here.

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This audiobook is intended to teach you about the science of mindfully managing your emotions in order to reduce your anxiety. We will provide you with several science-based strategies that emphasize the use of both mindfulness and emotion regulation, with the ultimate goal of helping you develop a more balanced and fulfilling life.

Don't Let Your Anxiety Run Your Life

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Belonging is a basic human need. Any rejection we experience tends to create a normal sense of discomfort. When rejection triggers a deeper feeling of pain, it may come from a belief that we are worthless or unlovable. We may also feel an emotional intensity that is greater than the situation calls for. But even in the midst of an intense reaction, we can learn how to handle rejection and find our way back to emotional balance.

Today we sharing an excerpt from the audiobook Stop Overreacting: Effective Strategies for Calming Your Emotions written by marriage and family therapist Judith Siegel. Stop Overreacting helps you identify your emotional triggers and discover a new way of processing impulsive thoughts and feelings. You’ll learn how your emotions can undermine your ability to think rationally in times of crisis and stress. You’ll also learn how to neutralize overwhelming emotions and choose healthy responses instead of losing control.

In this episode, Judith Siegel offers a series of questions that will help you gain a better perspective and learn how to handle rejection. She also offers two exercises to help you learn more about the experience, and what you really want in life.

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Any rejection will create a sense of discomfort and pain, but that can be a momentary response. The amygdala can make us experience emotional intensity that may be greater than the situation calls for. As we begin to connect our thoughts and feelings, the pain will subside.

Stop Overreacting

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We’ve heard over and over that good self-esteem is the magic ticket to a better, more fulfilling life. Yes, we need to feel good about ourselves and love ourselves, but according to psychologist Chistina Hibbert, if you’re exhausted from the pursuit of high self-esteem, it may be time to consider something more holistic, gentle and effective.

Today we’re sharing an excerpt from Dr. Christina Hibbert’s inspirational audiobook Who Am I Without You? 52 Ways to Rebuild Self-Esteem After A Breakup. While this audiobook is chock full of tips, humor and warmth for anyone struggling with the end of a relationship, it’s equally valuable for anyone looking for a life with more energy, gratitude, and focus.

In this excerpt, Dr. Hibbert addresses one of the most elusive ideas in modern psychology: self-esteem. If you’ve struggled with the concept of self-esteem, you’re not alone. Dr. Hibbert speaks from her experience with many of her clients who have tried and failed to improve their lives by working on their self-esteem. Instead, she suggests reframing our concept of ourselves—and it begins with acceptance, rather than striving.

Christina G. Hibbert, PsyD, is a clinical psychologist and expert on women’s mental health, grief, motherhood, postpartum health, parenting, self-esteem, and personal growth. She is author of the award-winning memoir This is How We Grow. She is the founder of the Arizona Postpartum Wellness Coalition and is a popular and dynamic speaker. She lives in Flagstaff, AZ with her husband and six children. Learn more about Hibbert, her blog, speaking, and books at drchristinahibbert.com.

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Yes, we need to feel good about ourselves. But the pursuit of self-esteem alone is a myth because it is based on external factors that are bound to change. Instead, we need a paradigm shift: we need to uncover, discover and build self-worth.

Who Am I Without You?

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Frustrated with outdated forms of spirituality that emphasize rejecting the thinking mind and the ego, best-selling author and pioneering philosopher Tim Freke offers a visionary new understanding of the nature and purpose of life. Today he shares with us his fresh approach to spirituality, which he calls the ‘deep awake life.’

After a lifetime studying the world’s wisdom traditions and exploring the ‘deep awake’ state, Tim Freke has created a fresh approach to spirituality for the 21st century. Today he presents an inspiring talk about the ‘deep awake’ state, which offers what he calls an “engaged, sensual enlivenment.”

Tim offers ‘Deep Awake’ retreats all over the world, where he guides participants directly to the deep awake state. These playful, immersive retreats help participants access the feeling of oneness and profound love that arises in the deep awake state He has upcoming retreats in the U.S. and the UK. For details, please visit his website: timfreke.com.

In this episode, Tim encourages us to embrace our humanness and break through old, “either/or” thinking. His inspiring perspective sets us free to experience a new way of thinking and a new spiritual paradigm.

We hope you enjoy Tim’s great sense of humor and profound love of life!

Tim Freke is a pioneering philosopher whose bestselling books, inspirational talks, and life-changing retreats have touched the hearts and minds of hundreds of thousands of people worldwide. He is the author of 35 books, translated into more than 15 languages, including Deep Awake and Soul Story. Tim offers a revolutionary approach to awakening for the 21st century and a visionary new understanding of the nature of reality. Visit Tim’s website: timfreke.com.

Join Tim for his upcoming talks and retreats in the U.S. (October 2017) and the UK (November 2017). For more information, visit timfreke.com or watch the video below.

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If you’re an emotionally sensitive person, you’ve probably heard this before: “Stop being so sensitive.” These words can be frustrating to hear because you can’t just switch off your emotions. But there are effective techniques that can help you manage your emotions before they take over your life.

In this episode, psychologist Dr. Karyn Hall joins us to offer advice for those who struggle with emotional sensitivity. She also talks about her popular audiobook, The Emotionally Sensitive Person: Finding Peace When Your Emotions Overwhelm You. This audiobook provides proven-effective cognitive behavioral and mindfulness techniques to help anyone who struggles with intense emotions.

In this informative conversation, Dr. Hall talks about emotional sensitivity, as well as mindfulness, and why it is especially helpful for those with emotional sensitivity. An emotionally sensitive person herself, she shares one of the most effective techniques she’s learned for managing emotions and finding self-acceptance.

Karyn D. Hall, PhD, is the director of the Dialectical Behavior Therapy Center in Houston and a DBT Trainer/Consultant with Treatment Implementation Collaborative. She is the author of The Emotionally Sensitive Person and is on the Board of Directors for National Education Alliance Borderline Personality Disorder (NEA.BPD).

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Being emotionally sensitive can be both your greatest gift and your greatest challenge. Sometimes it’s difficult to appreciate the positives of emotional sensitivity, because experiencing emotions so intensely can be painful and lead to difficult situations.

The Emotionally Sensitive Person

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Do you ever wish that you could manage intense emotions more confidently? Anger, hurt, grief, worry, and other intense feelings can be overwhelming. If you find yourself feeling out of control or overly emotional then you’ll appreciate this episode. If you’re ready to regain control of your feelings and live a calmer, more balanced life, we’ve got a great starting point for you today.

In this episode we’re sharing an excerpt from the popular audiobook Calming the Emotional Storm: Using Dialectical Behavior Therapy Skills to Manage & Balance Your Life by Sheri Van Dijk. Sheri draws from her extensive experience teaching dialectical behavior therapy skills (DBT) to offer a comprehensive audiobook that offers an abundance of effective strategies to manage intense emotions.

Today Sheri discusses three different ways we think about the events and people in our lives. At any time, we can be processing with our “emotional self,” our “reasonable self,” or our “wise self.” While all three ways of thinking have their own benefits, to best manage intense emotions, you want to address challenges with your “wise self.” Sheri discusses how to access the wisest part of our minds, expand our self-awareness, and begin living an emotionally balanced and harmonious life.

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I work with people on a daily basis who have difficulty regulating their emotions, and I see firsthand the problems it causes in their lives, and all because they didn’t learn certain skills to help them deal with their emotions as they were growing up. The good news is that it’s not too late. If you have trouble managing your anger, sadness, or worry, this audiobook can help you.

Calming the Emotional Storm

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Anxiety is an epidemic in our modern world. Almost everyone experiences some anxiety regularly. Today, Psychologist Dr. David Klemanski talks about the latest and most effective techniques available to reduce and eliminate anxiety, including practicing mindfulness to overcome anxiety.

Today we’re sharing an exclusive interview with psychologist Dr. David Klemanski about his audiobook Don’t Let Your Anxiety Run Your Life. This audiobook is a groundbreaking, step-by-step guide for managing the thoughts and feelings that cause anxiety, worry, fear, and panic. Using easy mindfulness practices, you’ll learn to manage your emotions and lessen your anxiety.

In this conversation, Dr. Klemanski offers his insights on the power of practicing mindfulness to overcome anxiety and increase effectiveness. He also offers some helpful tips to begin dealing with anxiety. If you’re ready to take steps to skillfully manage anxiety, then you’ll appreciate this informative interview.

An excerpt from Don’t Let Your Anxiety Run Your Life was featured in this podcast episode: Red Alert! Anxiety as Personal Alarm System.

David H. Klemanski, PsyD, MPH, is a psychologist and professor at New York University where he teaches, researches, and co-directs the Center for Counseling and Community Wellbeing. He specializes in the classification and treatment of anxiety and mood disorders, and his research is focused on mindfulness and emotion regulation in anxiety and depression.

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If you truly want to outsmart your anxiety, you will find this audiobook valuable. We will teach you how and when to pay attention to your anxiety, how to react with less intensity to your anxious emotions, and what to do when you feel as if you are overwhelmed by anxiety.

authors of "Don't Let Your Anxiety Run Your Life"

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Staying within our comfort zones is reassuring, and very tempting. The name alone suggests safety and stasis. However, many experts on human psychology agree that life starts when the comfort zone ends. When you push yourself to experience new things, meet new people, and achieve new heights, you start living in Technicolor. You’ll never want to return to the black and white world of your comfort zone.

Today we’re sharing a humorous excerpt from the audiobook How to Be Miserable: 40 Strategies You Already Use, written by psychologist Randy Paterson. In this tongue-in-cheek audiobook, Randy outlines 40 specific behaviors and habits, which—if followed—are sure to lead to a lifetime of unhappiness. You’ll discover how you—and only you—are holding yourself back from a full life. On the other hand, if you do the opposite, you might just find yourself living a happy, fulfilled life.

In this humorous excerpt, Dr. Paterson discusses our comfort zones from the perspective of how to stay in them—and what happens to us when we do. You’ll learn about what he calls the “Zone of Discomfort,” which includes trying new things and taking chances. We hope this excerpt will inspire you to expand beyond your comfort zones and step into the wide open world of new possibilities!

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If, in the presence of unparalleled wealth and privilege, we are capable of dissatisfaction, then perhaps misery is humanity’s true signature strength. Let’s optimize it.

How to Be Miserable: 40 Strategies You Already Use

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How often do you crawl into bed after an exhausting day only to find that you can’t sleep? What’s often overlooked in getting a good night’s sleep is the importance of preparing for sleep. In this episode we offer a few practical tips and techniques that will help you transition from your wakeful, daytime life to a night of deep, restful sleep.

Today we’re sharing an excerpt from the audiobook The Highly Sensitive Person’s Survival Guide: Essential Skills for Living Well in an Overstimulating World by psychologist Dr. Ted Zeff. In this audiobook, Dr. Zeff reaches out to those of us who often feel overwhelmed and exhausted by modern life. If you’re easily over stimulated by our fast paced, loud, and brightly-lit modern life, then this book will help learn how to cope. You’ll learn why you feel the way you do, and what you can do to nourish and care for yourself. Being a highly sensitive person (HSP), while sometimes inconvenient, is actually a special strength you can learn to use to your advantage.

In this episode, Dr. Zeff addresses a problem that many highly sensitive people suffer from—sleep issues. While some people can sleep through sirens and earthquakes, the highly sensitive person feels they can’t sleep with light background noise or ambient lighting. Even if you’re not a HSP, anyone seeking a better night’s sleep will find this episode helpful. While there are many possible reasons for sleep problems, over stimulation can often block natural sleep signals, and leave you tossing and turning. Today Dr. Zeff offers some essential strategies that will help you make the gentle transition from alert and awake to deep sleep.

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[The Highly Sensitive Person’s Survival Guide] is an excellent collection of new, practical coping strategies.

author, The Highly Sensitive Person

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