The Freedom From Empty Podcast

The Price of Being a Superhero

Thu, 14 Dec 2023 09:00:00 -0500

What is my "superhero origin story"? What happens when we cannot rest until everyone and everything else is taken care of? What happens when we believe if we could just do enough, be enough, get "there", earn all of the awards and promotions and titles and money and accumulate all of the things, that somehow we will no longer be afraid. Or desperately lonely? What happens when we have to choose--whether consciously or unconsciously--between being known and being safe? And what is so beautiful about my healing journey now as I learn how to expand beyond "neutral"? Join me for this episode where I explore all of this and more.

What Is Underneath May Be Keeping You Stuck

Thu, 30 Nov 2023 09:41:35 -0500

Our adaptations keep us alive. But not without cost. While my conscious beliefs were definitely problematic and contributed to my descent into burnout and mental illness, I have come to understand that underneath those conscious beliefs was nervous system patterning that fueled my capacity to run myself into the wall over and over and over again until my body and mind broke under the assault. In this episode I share a story about the retreat I didn't want to go to and how "what is underneath" is an invisible and yet powerful force that may be keeping us stuck.

Why is it so hard to rest?

Sat, 18 Nov 2023 08:44:27 -0500

It turns out that resting is hard (in this culture). And the truth is, I didn't really give myself permission to rest until I was literally no longer able to function. Until I had exhausted my body and mind almost beyond repair. In this episode I share some of the unhelpful and downright destructive beliefs, fears and patterning around rest that I have wrestled with and succumbed to in the past, and the ways in which I am working to reframe and repattern over the course of my healing journey. I hope some of these practices are helpful for you too!

Your People Need You to Rest More

Thu, 02 Nov 2023 09:00:00 -0400

I had no idea that my inability to rest and recover from the stress and overwhelm of life was going to push me to a breaking point. But it did. Rest is THE foundational practice that allows our body to support us in reaching for our dreams, caring for others, and staying connected to the full experience of being human. In this episode I explain what I mean by "rest" and make the case for why your people need you to rest more. I also share strategies for completing the stress cycle (to make it easier to rest) and tips for supporting better sleep.

Hello Again!

Thu, 19 Oct 2023 09:06:07 -0400

Welcome to Season 2 of the Freedom from Empty Podcast! In this episode I share a little behind the scenes of some of the events that prompted an unplanned 20-month hiatus from the podcast, how my journey continues to evolve, and I also include some business and podcast updates. Join me now for this new season.

When Did You Lose Your Voice

Thu, 24 Feb 2022 09:00:00 -0500

I have come to believe that our unadulterated voice is an expression of the divine. But there are a million reasons why you may have lost (pieces of) your voice on your journey to where you are now. In this episode I share when I first lost my voice, what it has been like to reclaim it so far, and the steps I continue to take to heal and reintegrate my voice with my whole being. I also offer some gentle "new scripts" for you to use with your own tender heart and soul as needed. Your voice is worthy of being heard. TW: This episode includes descriptions of physical and emotional abuse.

Interview with Jen Schappel

Thu, 10 Feb 2022 09:00:00 -0500

What are some mythperceptions we all hold about what self-care, wellness and wellbeing "look like" vs. what they actually can mean for us? Are movement and exercise the same thing and can exercise be bad for you? What if listening to your body could save your life? What would it look like if you learned to be kind to your body instead of punishing it for its faults and failures? And what if we cheered each other on more because we are all, overwhelmingly, doing the best with can with what is in front of us each day? Tune into my conversation with Jen Schappel, Founder of KindBody Movement as we explore these questions and more.

Freedom to Surrender

Thu, 27 Jan 2022 09:00:00 -0500

Letting go of what we know can be terrifying. But holding on too tightly to things that are no longer for us can keep us stuck and ultimately make us sick. In this episode I share how surrender has been a gateway in my life. This gateway not only sent me along the path to professional opportunities but also has been the recurring theme in my reclamation of my health and well-being after decades spent performing at all costs. Listen to learn more about the freedom that can come with surrender.

Interview with Erika Biddix

Thu, 02 Dec 2021 10:50:03 -0500

"Owning a business that is based on my purpose allows me to be who I am, not what I do." Join me for this interview with Erika Biddix, Founder of Biddix Meetings and Events and Aught LLC, to hear the story of how she went from outsourcing her life so that she could do more work for her corporate boss to creating a thriving community for female entrepreneurs that also allows her to be present with her kids and family. We also chat about how self-care isn't the same for everyone, nor should it be. Instead, it should be an intentional response to the current needs and stressors in your life.

What Will You Do with the Pause

Thu, 18 Nov 2021 16:26:15 -0500

There are moments in our lives when, for whatever reason, we find ourselves with clear(er) calendars and fewer to-dos or perhaps a moment or a season when our priorities are turned on their head. If we don’t pause from time to time (or honor the pause that finds it way to us) and ask ourselves whether the way we are living is actually giving us life, we may find ourselves at the end wondering how we managed to waste this one wild and precious life (per Mary Oliver). The pause is precious. It is a chance to change everything that needs to be changed. To heal everything that needs to be healed. One pause at a time. What will you do with the pause?

Breaking the Chains of Fatphobia (Part Two)

Thu, 04 Nov 2021 11:29:21 -0400

My conversation with Kate Brosnan, a weight-neutral, non-diet, Registered Dietician, continues in this episode as we challenge some of the commonly held beliefs about the association between weight and health, weight stigma in healthcare, and the truth about weight cycling. We also explore the dangers of applying hyper-performance behaviors to our attempts to manage weight.

Breaking the Chains of Fatphobia (Part One)

Thu, 21 Oct 2021 09:00:00 -0400

In this first of two interview episodes with Kate Brosnan, a weight neutral, non diet, registered dietician, Kate shares about the journey she has been on as a mother and dietician who realized that the beliefs and behaviors about food she was passing down to her daughter were having unintended consequences. Fatphobia is a harmful, socially acceptable form of discrimination that is keeping many of us stuck in unhealthy and sometimes dangerous behaviors. And we are passing these beliefs down to the next generation. After we recorded this interview, I had the opportunity to use some of the language and perspective that Kate shared with me in a tough conversation with one of my kiddos (who was in tears over body shame) and I want you to know that I felt so much more equipped to have this conversation in a supportive way. You may be surprised by what you learn in this episode.

What If You Were Born a Badass?

Thu, 07 Oct 2021 15:32:38 -0400

What if YOU were born a badass? I think we arrived here with the capacity to be total badasses. And then the world gets a hold of us. So for many, the journey back to self and soul is a journey of unlearning, of unbecoming, of ceasing to resist. It’s the gooey middle of the caterpillar’s transmutation into a butterfly. We keep dissolving and peeling back the layers until we come to the root of our being. A part of ourselves long since forgotten. The part of us that is unfettered by who the world told us we had to be in order to survive and be deemed acceptable and worthy. The part of us that is still connected to source if only by a single glimmering thread. For more on the journey back to ourselves (and our own inner badass) listen in.

Interview with Bonnie Casamassima

Thu, 23 Sep 2021 20:44:27 -0400

From a very young age, we have been inundated with messages that we can only trust those authorities and institutions that are outside of us. We have been taught not to trust ourselves. I sat down with Bonnie Casamassima as she shared her story. Listen in to hear what prompted her to go on a journey of "unlearning" and how she is translating her journey (and the juxtaposition of both the seen and unseen) into her work. If you are in the midst of an unbecoming or a personal transformation, I think you will find Bonnie's story to be one of hope.

Quiet Wins

Thu, 26 Aug 2021 16:15:14 -0400

So much of our culture is focused on quick fixes, magic bullets, and hacks. But healing cannot be hacked. And some of the most significant milestones--the ones that announce that healing has happened or is still happening--aren’t loud, demonstrative or performative. Listen in to hear more about how quiet wins can be powerful reminders that we are making progress on our healing journey.

Interview with Bailey Rose

Thu, 12 Aug 2021 09:00:00 -0400

Just over five years ago, at 19 years old, Bailey Rose was forced to choose between freedom and financial support from her parents. She chose freedom. In this episode, Bailey shares the story of what it took to break free from a narcissistic parent and the unexpected ripple effects of her decision. Bailey also offers validation and hope to others who may be caught in a narcissistic relationship.

What Are You Going to Quit?

Fri, 30 Jul 2021 22:09:47 -0400

Our culture has come to celebrate performing and persisting at all costs. But what if some of those costs are actually way too high? What if not quitting could cost us our lives, families, relationships, careers . . . everything? Maybe we should break the stigma around quitting. Maybe we should learn to quit more and to celebrate others when they do the same. What are you going to quit?

It Isn't Your Fault

Fri, 16 Jul 2021 10:36:35 -0400

I have come to believe that many of us are just out here living our lives, unwittingly playing out our (unresolved) traumas on each other because we don’t fully understand or appreciate what is actually playing out in our bodies and minds or the impact that traumatic energy is having on us and the people around us. In this episode, I explore symptoms of unresolved trauma and make the case for taking personal responsibility for what comes next.

Does Your Self-Preservation Button Work?

Sat, 12 Jun 2021 12:14:53 -0400

Last week something occurred to me that hadn’t hit me in quite the same way before. Some of us may not have our self-preservation button engaged. Or, we are so accustomed to overriding the warning signs, that we don’t take reasonable steps to stop and fuel ourselves when the need is imminent.

This Isn't About Self Improvement

Thu, 27 May 2021 17:24:03 -0400

I see you. You think if you are struggling you must not be “doing it right.” If you could just be a “better” version of yourself, life wouldn’t feel so overwhelming or challenging. What if I told you that this isn’t about self-improvement?! What if I told you that this is about nurturing the person you already are? The person who gives life your all, and who is UNDERSTANDABLY exhausted?!?

Remembering to Dream

Thu, 13 May 2021 12:53:57 -0400

Dreaming of a better future is a key ingredient to well-being and our ability to realize our full potential. But somewhere along the way, you may have forgotten how to dream. In this episode I share more about my own experience with finding, losing, and then rediscovering my capacity to dream. I also issue an invitation for you to explore your dreams (or the obstacles that might be standing in your way).

Holding on Too Tightly

Fri, 30 Apr 2021 10:17:11 -0400

Many of us have been conditioned to “just do it” or go out and make things happen. And if we don’t? We must not want “it” badly enough. But what if holding on too tight and forcing things leads to poor results (at best) and injury or illness (at worst). In this episode I explore what I am learning about letting go.

When We Are Whole

Wed, 14 Apr 2021 18:01:03 -0400

What does it mean to make ourselves whole and not perfect? We put human beings on a perfection pedestal to look up to but we may not even have an image of what it means to be whole. We will dive into imagining what being whole means from positive and negative emotions and behaviors to sustaining our spiritual, mental, & physical energies as well.

Warning Signs!

Thu, 01 Apr 2021 11:51:18 -0400

Warning signs are messages from our body that something isn’t right. If we learn to listen to them sooner rather than later, we can avoid a crash. I recently came face to face with a warning sign I ignored for too long.

7 Tips for Coping with Anxiety and Supporting Your Well-Being in a Crisis and Beyond

Thu, 04 Mar 2021 10:09:48 -0500

With a deep-seated awareness of the one-year anniversary of pandemic shutdowns across the United States, and the fatigue many of us are feeling, I am bringing back the most downloaded episode of the podcast to date “7 Tips for Coping with Anxiety and Supporting Your Well-Being in a Crisis and Beyond.” These simple, no-cost tips are immediately accessible for you to calm your nervous system, regain your executive functioning, and support your overall well-being.

Interview with 6 Steps' Founding Member Erin Reece

Fri, 19 Feb 2021 11:35:15 -0500

On Episode 60 of the podcast, I am joined by my first ever guest: Erin Reece of Bear Accounting & Financial Solutions, a Founding Member of the 6 Steps for Stress Recovery and Burnout Prevention. ⁠
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Listen to hear how this program has influenced her personally and professionally in every aspect of her life. ⁠

3 Things I Wish I Had Known About Burnout

Wed, 17 Feb 2021 10:45:55 -0500

In this episode I share the three things that I wish I had known about burnout decades ago. I like to imagine that this knowledge could have helped me avoid my epic crash and burn. I couldn’t save myself then, but perhaps I can help guide you to a more sustainable and healthier future filled with perspective, peace, presence and purpose.

Tips for Healing

Thu, 21 Jan 2021 16:01:00 -0500

Our nation is not well. We are not well. But we can heal. As individuals, communities and as a country. It will take time, and patience, and peeling back the layers one by one by one. It will require showing up with kindness, empathy, respect and compassion for ourselves and for each other. In this episode I share four important things I have learned about what it takes to heal. The longer we wait, the longer it will take. Begin now.

Recalibration

Thu, 07 Jan 2021 18:53:30 -0500

Many of us have been conditioned to believe that we must perform at all costs. That life and work is supposed to look like a steady, linear, upward trajectory of effort, responsibility and success. We get busier and busier and busier. But rarely check in to see how we are doing. Or whether we are actually living our lives in alignment with our purpose and well-being.

I am learning to embrace a more cyclical rhythm, and a pace that is sensitive to, and recalibrated often, in the face of different seasons, stressors and circumstances. I am learning to weave and fold well-being into the fabric of my life with intention and practice. And to check-in with myself often.

In a season of our lives where the only certainty seems to be uncertainty, I encourage you to embrace a regular practice of recalibration. More in this episode.

A Most Difficult Season

Fri, 18 Dec 2020 09:59:08 -0500

The holiday season is fully loaded--with expectations, idealistic messages, charged relationships, and traumas present and past. And this year, many of us may be navigating the impact of a global pandemic on the holiday rituals that have been a light for us in years past. If you are struggling this holiday season, I feel you. Sometimes we hold on tightly to control because we are trying to assuage our grief and pain without fully feeling it. In this episode, I invite you to release your grip a little bit and see what happens. Do you need to let go of control, celebrate simple gifts or discover the beauty that can be found among the mess and abandoned expectations? Wrapping my arms around you this season and holding space, not only for the tears, but also for the relief and peace that can come when we allow ourselves to feel what we have been afraid to feel. Be gentle and kind with you.

I cannot give you more time . . .

Fri, 04 Dec 2020 15:07:45 -0500

I cannot give you more time. But, I can show you the doorway back to you. I can guide you through some of the common traps. And show you the steps. I can help you reclaim who you were put on this earth to be. And teach you how to start to notice the messages, beliefs, habits, programming loops and strategies that are no longer consistent with who you are at your highest and best. I can challenge you to think differently about what you have been told is true about being human. And I can hold space for you on the journey. The 6 Steps to Stress Recovery and Burnout Prevent is LIVE.

The 4 Centers of Energy

Thu, 19 Nov 2020 13:51:55 -0500

Physical. Emotional. Mental. Spiritual. These are the 4 centers of energy that directly influence our daily capacity to do all the things we want to do. What if I told you that you have the innate ability, not only to recover from the stress of your day to day life, but also to increase your resilience and expand your capacity for the future. This episode walks you through how your energy centers directly influence your physical, emotional, mental and spiritual well-being and also how, with awareness and intention, you can build and sustain optimal performance across all four centers.

Election Day

Tue, 03 Nov 2020 08:00:00 -0500

Election day is here and the possibilities are open-ended. With big decisions being made that will affect our lives as a whole, intentional self-care and coping strategies will help us more than ever to adapt to the changing circumstances. The effect trauma can have on our lives is evident in our work, our relationships, and deep within ourselves. As overwhelming as #2020 has been, there are things you can do to support your nervous system, mitigate your trauma reaction, and restore your equilibrium. In this podcast episode, I will reveal my suggestions for supporting each other, our communities, and ourselves, in the coming months.

Getting to Know Burnout

Thu, 22 Oct 2020 14:51:46 -0400

I flirted with burnout a couple of weeks ago, but I recognized it and was able to walk myself back from the ledge. In order to avoid (or recover) from burnout, we need to be able to recognize the signs and symptoms, choose to save ourselves, and invest in intentional recovery practices at least(!) until we start to feel like ourselves again. If we want to stay well, we need to integrate recovery into our daily lives. Listen here to learn more about how to recognize burnout before you become a frog in boiling water.

Don't Miss It!

Thu, 24 Sep 2020 19:34:14 -0400

What do you not want to miss? We often get a huge dose of perspective when we lose someone or something we love. Or when we get a serious or possibly terminal diagnosis. When we are reminded that no moment is guaranteed. One of the elements of living in alignment with our own well-being is to be very clear on what matters most to us. This is your reminder. And your permission.

Why Does Why Matter So Much?

Fri, 11 Sep 2020 14:40:36 -0400

EPISODE 50!! In this episode I go deeper into the 1st step of the 6 steps for stress recovery and burnout prevention I have been using with clients and in my own life. Without our Why as an anchor, guidepost, measuring stick and North Star, we become a hamster on a hamster wheel . . . charging forward at full speed but getting nowhere . . .until we exhaust ourselves and collapse. But when we do the work to ground ourselves and stay connected to our Why, all of the other decisions become easier, we can see our progress along the way and we are able to maintan resilience in the face of extraordinary challenges.

6 Steps for Stress Management and Burnout Prevention

Fri, 28 Aug 2020 11:44:56 -0400

You feel overwhelmed, anxious, stressed and chronically depleted. Constant change and uncertainty is wearing you thin. You want to feel better, but you don't know how. And you certainly don't have the energy to do it alone. Guess what?! You don't have to! In this episode I outline the 6 steps I regularly use to touch base with myself and recalibrate my stress recovery in order to feel calmer, more relaxed, rested and to stay well despite all that 2020, and life in general, keeping throwing our way.

On Filters and Lenses

Thu, 13 Aug 2020 08:00:00 -0400

Not too long ago my filter came off. And (this time) I couldn’t blame it on fatigue. I was in a SAFE space. And the space of that relationship made all the difference. Safe places to be seen, in all of our beauty and our mess, are critical to well-being (and any trauma-healing journey).

On "Special" Moments

Mon, 03 Aug 2020 17:36:35 -0400

In this episode I reflect on the pressure we put on ourselves (and often on others) for certain moments or experiences to be “special” or “perfect”. And the more tightly we hold on to our own construct, the more likely we are to miss out. Because life, and people, are messy. On the other hand, if we give ourselves permission to lean into what “is,” we will find gifts, and stories, in the mess.

On Puppies and Humans

Thu, 16 Jul 2020 19:37:52 -0400

Watching the newness of everything through a puppy’s eyes and in contrast to the pain that is boiling over in our world right now, I am reminded that one of the ways in which we have learned to deflect and disassociate from the pain of other humans is by rationalizing all of the ways they “deserved” what happened to them. How can we start to look at the world, and each other, with new eyes full of compassion and with true empathy?

What is a Trauma Informed Workplace?

Fri, 03 Jul 2020 09:58:06 -0400

In Episode 43 of the podcast, I began to make the case for why workplaces should be thinking about the impact of trauma on their workforce--which ultimately translates to their organization’s profits and well-being--and why I think trauma informed workplaces are (should be) the future of work. In this episode I explore the elements of a trauma informed workplace as established by SAMHSA (Substance Abuse Mental Health Services Administration).

Transformation

Tue, 23 Jun 2020 10:17:10 -0400

The product of transformation is beautiful. The journey is messy and hard. In this episode I share observations about the process of transformation and tips for supporting yourself through the journey.

Making a Case for Trauma-Informed Workplaces

Thu, 11 Jun 2020 08:00:00 -0400

I recorded this episode when we were already living with the impact of a global pandemic, but before the death of George Floyd. Before the effects of trauma--the impact of centuries of both overt and covert violence against people of color in this country--rose to a boiling point. More than ever before perhaps, employers and leaders are challenged to know what to do, how to respond, and how to care for their employees--the people who bring their very human lives and human scars to the workplace with them every day. Are you ready?

Understanding the Personal Impact of Trauma

Mon, 08 Jun 2020 12:36:00 -0400

We have not been taught to recognize the impact of trauma on our individual and collective well-being. This episode explores how trauma can translate into individual behaviors. You might be surprised what you learn.

Leading Through Crisis

Thu, 07 May 2020 18:03:57 -0400

What your people need right now, and by “people” I mean your teams, organizations, families and friends, is for you to show up as the highest and best version of yourself; someone who is grounded, non-reactive, transparent, consistent, and kind. In this episode I share tips for leading through crisis--through the lens of a few things to watch out for--so that can show up well for your people in the face of uncertainty and extraordinary stress.

T is for Trauma

Thu, 23 Apr 2020 11:51:04 -0400

Some of us are not on the front lines of the COVID19 battle right now, but as therapist Aundi Kolber writes in her book Try Softer “many of us, at some point or another, have had experiences that felt so overwhelming or threatening to our nervous systems that our brains encoded that information on a spectrum from disturbing to outright traumatic.” Trauma is recoverable with intention, resources and support. In this episode I share some of my experience living with and learning to thrive with PTSD.

7 Tips for Coping with Anixety and Supporting Your Well-Being in a Crisis (and Beyond)

Fri, 10 Apr 2020 07:22:47 -0400

You can't sleep. Maybe your chest is pounding. Or you were on the phone with your boss or client and couldn't find the right words. In the midst of a global pandemic, our fight or flight response is on overdrive, and that response, intended to help us escape a sabre toothed tiger, shunts our performance to our breathing function and our critical organs. This same fight or flight response means our executive functions (context, decision-making, perspective, impulse control) are short-circuited. Living in fight or flight compromises our immun response. And living in fight or flight for extended periods of time can leave us with chronic or terminal illness. The 7 tips I cover in this episode will help you calm your fight or flight response so that your body and brain can have a much-needed break. These tips don't cost any money. And the majority of them only take a few moments at any given time.

8 Tips for Setting Boundaries for Better Relationships

Tue, 31 Mar 2020 19:35:52 -0400

Setting and holding clear boundaries allows us to support our well-being and the well-being of those around us. When I reflect on my own crash and burn, I can see clearly that my lack of boundaries led me to push myself to my ultimate limits, until my only option, as I understood it, was to throw grenades into certain areas of my life and relationships. I couldn’t survive that way anymore. And I was not the only casualty. This episode explores lessons I have learned (and continue to learn) about how to set boundaries in support of healthier personal relationships.

A Call to Well-Being (When the Bottom Drops Out)

Tue, 24 Mar 2020 11:42:52 -0400

The world has changed dramatically. Everything is uncertain. We have choices. Our choices will influence the outcome, not only of this global pandemic but of the world we will live in in the future.

5 Tips for Setting Boundaries at Work

Thu, 27 Feb 2020 08:30:00 -0500

Individuals, teams and organizations who operate within clear boundaries are more likely to thrive. Maybe you know how to use boundaries at work, but need a refresher. Maybe you never considered boundaries at work as an option for you or your team. In any case, this podcast explores 5 tips for implementing boundaries at work. Give one of these tips a try and let me know how it goes!

My Money Story

Thu, 13 Feb 2020 15:00:00 -0500

Sometimes we get exactly what we asked for. And sometimes we have to live through things we didn't know how to live through to get to the other side. From the time I was no longer able to work in 2015, I have known I was exorcising some of my demons and fears around money even as I lived through the most harrowing financial journey of my life. This episode reflects back on that journey, and what I know now that I didn't know then. Brene Brown says that if we do not own our story, it will own us. I believe her.

Starting Again Isn't Starting Over

Fri, 31 Jan 2020 08:52:34 -0500

We may be conditioned to believe that life is an upward trajectory. And that if it isn’t, we are doing it wrong. But that construct just isn’t true. Often life feels like two steps forward and one step back. Throughout our lives, in the face of setbacks and detours and full stops, we have the opportunity to choose to begin again. But that isn't the same thing as starting over. We may not be where we thought we would be, or where we used to be, but there is a really good chance that there is a new block in our personal foundation of belief, knowledge, experience, opportunity or potential that wasn’t there before.

Vacation Rx

Thu, 16 Jan 2020 13:09:20 -0500

Toward the end of 2018, more than half of all employees were going to leave vacation time on the table at the end of the year. In fact only 23% of employees were using up all of their vacation time. And 10% weren’t using any time at all. We aren’t taking our vacations for a variety of reasons . . . But research shows that taking time away from the stresses of work and daily life can improve our health, motivation, relationships, job performance, and perspective and give us the break we need to return to our lives and jobs refreshed and better equipped to handle whatever comes.

What Will You Hold Space for in 2020

Thu, 02 Jan 2020 07:00:00 -0500

It is easy to get caught up in all of the goals, resolutions, "to dos" and the big aspirations a new year can bring. I know I have. But what about all of the things we need to hold space for in our lives? The things that represent our values and priorities. The things that help us show up as our best self? The things that help us stay well so that we actually have the capacity to "perform" and to make our dreams a reality? What will you hold space for in 2020?

Be Still

Sun, 15 Dec 2019 15:11:47 -0500

Do you struggle to find peace in stillness? There was a time when I was completely unable to be still without becoming overwhelmed with anxiety. I missed being present in my life and with my little people. And living on anxiety and adrenaline for years cost me my health. Ironically perhaps, or as wake-up calls tend to do, my journey through severe mental illness taught me the beauty of stillness. In this episode I encourage you to practice stillness too.

4 Stress Recovery Strategies That Don’t Cost $$

Thu, 05 Dec 2019 07:00:00 -0500

Self-care seems to have become synonymous with acts of indulgence. But the truth is, that self-care doesn't have to cost a thing. A quick recap: chronic stress leads to chronic inflammation which leads to chronic disease. If we do not learn to mitigate stress in our lives through recovery activities, then we are not giving our bodies the chance to recover from the onslaught of stressors we face every day. SO, consider self-care a lifeline of sorts. This episode explores 4 acts of self-care that don't cost any money, but can have a profound impact on our lives.

Not Done Yet

Thu, 14 Nov 2019 08:45:41 -0500

Are we there yet? Am I there yet???

This healing and becoming more human business is hard work. And sometimes, we wonder if we can't just be DONE already!

Like, really. Why can't life be easier?!?!

This episode explores dynamic of healing as I have come to understand it, and teases a healing journey I am about to embark on by choice. Because I can. And because my path to becoming more fully myself, more fully human, and more integrated with my body and soul is not yet done.

You Are Not Broken. Your Body Just Needs You.

Sat, 02 Nov 2019 07:38:26 -0400

A significant part of my healing journey has been learning to listen to my body, to heed its signals, and to take more gentle care of my body in response to its messages. For those of us who are used to demanding that our bodies show up the way we want them to, having our bodies start to struggle to meet those demands can be fearful and unnerving. We fear that we are broken. That we are going to feel bad forever, and that all is lost. I am learning to reframe this fear for myself, and I hope this episode will help you too.

Choosing Self-Compassion

Thu, 17 Oct 2019 14:09:40 -0400

Self-compassion is a critical component of self-care and resilience. And yet, many of us struggle to speak kindly to ourselves in the face of our perceived mistakes and shortcomings. In this episode, I explore how we can intercede on our own behalf to build our resilience through self-compassion, and to extend grace to ourselves through the seasons of our lives.

Fishing Line

Thu, 03 Oct 2019 15:29:08 -0400

Instead of living our lives on autopilot (or entrenched in long-held beliefs, habits and behaviors that no longer serve us), we can choose a different path. On a short vacation with my family, I had the opportunity to practice choosing to be present instead of defaulting to "productivity" or disappearing into my Instagram feed. My reflections on the experience are in this episode.

4 Steps to Validating (and Releasing) Our Emotions

Thu, 19 Sep 2019 08:00:00 -0400

Emotions are a messenger from our body to our brain; designed to keep us safe. And if we ignore these signals when they are a whisper, they will get louder and more pronounced; ultimately resulting in illness and injury. So, how do we create the conditions to support the healthy processing and discharge of emotions? This podcast explores 4 steps to validating and releasing our own emotions (and providing the gift of validation to others) so that we can respond, rather than ignore or react, to the emotional cues our bodies are sending.

Lean Back

Thu, 05 Sep 2019 08:00:00 -0400

Often the more stressful, overwhelming and out of control things feel, we hold on too tightly. And in doing so, we separate ourselves from other people and from a larger power in the world that both have our best interest and well-being at heart. When I was brought to my knees by mental illness, I lost my financial independence and my ability to rely only on myself for survival. And still, I was held and provided for in ways I would have never imagined. And in the midst of the struggle was a beautiful lesson: Trust that you will be well, you don't have to hustle to make it so.

Leveraging Our Energy

Thu, 22 Aug 2019 09:26:58 -0400

The truth is, our energy levels are rarely, if ever, constant. Our energy fluctuates throughout the day, week, months, and seasons; subject to circumstances both in and out of our control. The lyrics from Mary Chapin song come to mind . . . "Some days you're the windshield. Some days you're the bug." Life can leave us feeling energized or battered from day to day and sometimes even minute to minute. So how to we align our energy with our tasks and goals to maintain maximum productivity with less spinning of our wheels? And how do we begin to reclaim our energy from things that may be zapping us without us even realizing it?

Living from Heart Space

Thu, 08 Aug 2019 08:00:00 -0400

Five years ago, I had no idea that there was any such thing as operating from heartspace (as compared to headspace). Now I know that when I am feeling lost, overwhelmed, anxious or untethered, my heartspace is where I will find grounding and guidance. Learn more about the difference between headspace and heartspace, and how to cultivate your connection to your heartspace.

Resources:

https://kajalpandey.com/the-difference-between-living-from-your-heart-space-and-your-head-space/

https://www.mindbodygreen.com/0-17572/7-ways-to-heal-your-body-mind-by-opening-your-heart.html

Change, Grief, and Work Performance

Thu, 25 Jul 2019 06:54:49 -0400

As they say, the only constant, is change. All change, whether perceived as "good" or "bad" requires us to move through the grief cycle. And there is a direct correlation between our movement through the stages of the grief cycle and our real-time productivity and performance at work. By being aware of the emotions we all share as we navigate the stages of the Change Cycle, and the impact of these emotions on work performance, we can better support ourselves and our teams through change. Intentionality and appropriate support around this process can actually help us and our teams return to pre-change levels of performance sooner rather than later.

Resources:

https://www.insights.com/us/resources/coaching-people-through-the-change-curve/

https://www.exeter.ac.uk/media/universityofexeter/humanresources/documents/learningdevelopment/the_change_curve.pdf

Newsletter Opt-in:

https://mailchi.mp/boothandrews.com/opt-in

Release, Acceptance, Guidance

Thu, 11 Jul 2019 09:45:18 -0400

Sometimes we hold on so tight to what we think should be that we lose the magic in accepting things as they are. When we release into and accept what is, we can find it easier to move through the world with ease and grace. We also have the opportunity to see that the Universe is sending us information, guiding us along our path, and opening our way before us, before we even realize what is happening. This episode explores the gift of ceding our "shoulds" to something greater than ourselves.

Self-Care Part 1

Thu, 27 Jun 2019 10:05:06 -0400

There is a bit of a debate around whether or not self-care IS or ISN'T selfish. This episode explores the potentially devastating consequences of waiting until we hit our very wits' end before we say, "No." If we aren't selfish sometimes, then we might erupt or throw a grenade when we hit our breaking point. When we throw a grenade into the middle of relationships, teams or organizations, we cannot control the damage it may cause.

Running on Empty Series (Part 5)

Fri, 14 Jun 2019 21:11:32 -0400

This episode is the fifth and final installment in a 5-part series exploring some of the signs that stress is starting to wear away at your effectiveness, health and overall well-being. Based on my own experience, the symptoms I explore in this episode would indicate prolonged exposure to stress without adequate recovery. If the indicators I review in this episode havve become frequent or constant companions in your life, I would suggest that you are reaching a critical juncture.

Running on Empty Series (Part 4)

Fri, 31 May 2019 06:58:06 -0400

This episode is the fourth in a five-part series exploring signs that stress is starting to wear away at your effectiveness, health and overall well-being as reflected in different areas of life and health. Each episode also presents one, research-based recovery practice that can help you start to restore your equilibrium. Consider that your body and its symptoms may be indicative of the health of your "root system." Speaking of roots, time in nature or even exposure to nature has been proven to have positive affects on your well-being. This podcast explores more!

Running on Empty Series (Part 3)

Thu, 16 May 2019 16:18:14 -0400

This episode is the third in a series exploring signs that stress is starting to wear away at your effectiveness, health and overall well-being as reflected in different areas of life and health. Each episode also presents one, research-based recovery practice that can help you start to restore your equilibrium.

This episode explores life circumstances that can shift the balance of well-being toward running from empty, along with signs and symptoms that you are running on empty in your personal life. I also explore the positive benefits and share some tips and tricks which will help you build regular physical movement into your life.

Resources:

https://www.healthline.com/nutrition/10-benefits-of-exercise#section11

https://www.childsplaytherapycenter.com/bilateral-coordination-important/

Running on Empty Series (Part 2)

Thu, 02 May 2019 15:37:53 -0400

The episode is the second in a series exploring signs that stress is starting to wear away at your effectiveness, health and overall well-being as reflected in different areas of life and health. Each episode also presents one, research-based recovery practice that can help you start to restore your equilibrium. In this episode, I explore running on empty in relationship to work. I also discuss the proven benefits of meditation and some the ways I have made meditation feel more accessible in my own life.

Resources:

https://www.amazon.com/Thrive-Redefining-Success-Creating-Well-Being/dp/0804140863

https://www.amazon.com/Power-Full-Engagement-Managing-Performance/dp/0743226755

https://www.healthline.com/health/mental-health/top-meditation-iphone-android-apps#calm

https://wa-health.kaiserpermanente.org/best-meditation-apps/

Running on Empty Series (Part 1)

Fri, 19 Apr 2019 14:06:22 -0400

This episode launches a 5-part series in which we will explore signs and symptoms of Running on Empty in five different areas of life and work. In each episode I also share one research-based healing and coping strategy to improve effectiveness, resilience and well-being.

This first episode describes some of the ways leaders begin to struggle when they are running on empty. You may recognize some of these symptoms or signs in your own work, either as a leader or a follower.

This episode also makes the case for getting more sleep as a foundational element to maintaining effectiveness and well-being as a human, no matter what your role(s) in life.

The Easy Button

Thu, 04 Apr 2019 12:29:04 -0400

While it is true that there may not be an “Easy Button” for life as a whole, that doesn’t mean that there aren’t easy buttons available throughout each day or each week or each year. And sometimes, I think we forget to press the easy button. This podcast explores learning to find and press the easy buttons that are available to us so that we can reserve our energy for the things that really matter in our lives.

Understanding the Difference Between Stress and Toxic Stress

Thu, 21 Mar 2019 08:18:18 -0400

Our body processes "good" stress and "bad" stress the same way. In other words, it cannot tell the difference. And some would say that stress is neither inherently good OR bad. Toxic stress isn't actually about the source of the stress, but about the chronic and ongoing nature of the stress. When the body does not have the opportunity to adequately recover from the physiological stress response, breakdowns begin to occur--affecting our emotional, mental, and physical well-being--ultimately causing chronic and sometimes terminal illness. The longer we wait to change the habits and to correct the imbalances, the longer it will take to fully heal from the damage caused by toxic stress.

www.boothandrews.com

http://www.talentsmart.com/articles/article.php?title=How-Emotionally-Intelligent-People-Handle-Toxic-People&ID=1028629190

https://www.heysigmund.com/toxic-stress/

Breathing Into the Good

Thu, 07 Mar 2019 11:43:17 -0500

When things are "too good to be true" do you start looking for the other shoe to drop? I know I do. In this episode, I share an experience with self-sabotage that started with things feeling too good to be true. Counter-intuitively, feeling good can sometimes be uncomfortable and scary. How can we develop comfort with the good and awareness of the choices we have in response to the fear that things are too good to be true?

References:

https://www.kateziegler.com/

The Brain Connection

Thu, 21 Feb 2019 09:00:00 -0500

Our brains fill in gaps in information with fear and bias based on old data. We often ascribe meaning to the present based on the past. We can become consumed and overwrought by our own thoughts. And if we get too caught up in the stories in our mind, we can actually create and perpetuate interactions and outcomes that are the exact opposite of what we say we want or even what our heart and well-being truly demand. In this episode, we explore the role our thoughts have in our daily lives, and how we can begin to re-frame our thoughts in a way that supports our well-being.

On Wake-Up Calls and What's Next

Thu, 07 Feb 2019 07:20:02 -0500

Wake-up calls are often thought to be life-threatening and dramatic. And sometimes, they are. But, they don't have to be. Every day, we have the opportunity to consider whether the way we are living our lives is worth the price we are paying for it. We can choose to chart a new path at any moment in our lives. How do we begin? What are some of the components of the change process? What might we expect to experience along the way? And who are some of the people who have gone before us who are sharing their stories and the lessons they learned along the way?

Arianna Huffington:
http://ariannahuffington.com/thrive

Nataly Kogan:
https://www.happier.com/book/

Let's Talk About Mental Health

Sat, 26 Jan 2019 19:21:01 -0500

According to the National Institute of Health, an estimated 26% of Americans ages 18 and older -- about 1 in 4 adults -- suffers from a diagnosable mental disorder in a given year. We tend to act as though mental health and physical health are two different things, but they are actually inextricably linked. Creating a safe space to talk about mental health is critical to breaking the stigma which often prevents people from seeking treatment. This episode is for people who are living with mental illness, and for the people who lead and love them.

https://twloha.com/

https://www.forbes.com/sites/karenhigginbottom/2018/04/20/the-price-of-presenteeism-2/#7faeabce7f9c

https://www.forbes.com/sites/amyblankson/2018/05/08/the-secret-reason-why-venture-capital-investments-often-fail/#1d0dde505ea9

https://www.mentalhelp.net/aware/physical-mental/

https://mentalhealthscreening.org/blog/the-importance-of-early-intervention-in-mentally-healthy-communities

https://mashable.com/article/how-to-talk-about-mental-health/#c2KlOOYWWmqY

Making a Case for Play

Sat, 12 Jan 2019 18:53:25 -0500

When is the last time you played? When did you last do something just for the fun of it? Has it been a while? Are you squinting quizzically at the question as if it doesn't compute? As adults, we sometimes come to think of play as a waste of time. What if I told you that play is good for your health? What if I told you that play is a critical component of a innovative, creative, resilient humans and organizations? When you set goals for yourself, do you have goals related to play? If you don’t, you should. This episode makes the case for prioritizing play in your personal and professional life.

Setting Ourselves Up for Success

Thu, 27 Dec 2018 21:57:58 -0500

Many of us approach the New Year as a time to reflect and consider the changes we want to make in our lives. We set resolutions. We start strong. And then, we often lose momentum, become discouraged, and sometimes give up altogether. When we decide to make positive change in our lives, how do we set ourselves up for success? And how do we get out of our own way? In this episode I share lessons learned and tips for successfully creating sustainable new habits in support of our well-being, and ultimately, positive change in our lives.

Listening

Thu, 13 Dec 2018 06:57:40 -0500

We hear a lot about listening to our teams, co-workers, and perhaps even our kids. But what about listening to ourselves?

When we listen well, to the messages our body is sending to us, we have the opportunity to support ourselves in a way that builds our health, strength, resilience, and ultimately, performance. When we listen well, we build connections (as opposed to barriers and disconnect). What do missed opportunities for listening look like? And what is the cost?

If we do not listen to, and care for, our basic physical needs, our well-being suffers. We can even create disconnects that are difficult to bridge--an inability to "hear" what our body is trying to tell us over time. Over time, this failure to listen leads to chronic illness and disease. Learning to listen, and (re)building physical wellness and resilience, begins with the basics. In this episode, I share some of the ways I have learned to recognize, and respond to, the signals that my body is sending to me.

Hold Space for Healing

Sun, 30 Sep 2018 18:39:58 -0400

Our human capacity for denial is a survival mechanism that sometimes serves us well; holding unimaginable pain or seemingly unbearable things somewhere away from our hearts and minds until we are able to process them safely. And yet, unprocessed emotions also make us sick--physically and mentally ill.

In a world where we are taught to fear the "other" and in fact encouraged to do so by people who seek power and influence, our inability to recognize our shared humanity--to deny the human experience--is making us, our families, our communities, our country and the world very, very ill.

This episode explores a simple, yet powerful practice that allows for healing to begin.

References:

https://www.yhtimbo.org/

https://besselvanderkolk.net/the-body-keeps-the-score.html

https://drgabormate.com/book/when-the-body-says-no/

Permission to Ask the Question

Sat, 22 Sep 2018 15:38:13 -0400

We may have a sneaking suspicion that something in our lives isn’t working for us, and yet we are afraid to ask ourselves what that might be. We have to give ourselves space to breathe into the question--what in our lives may no longer be serving us? If we aren’t willing to ask that question, we will be unable to identify and create the changes in our lives that will better align the way we live and work with our well-being. We might be able to address some of the symptoms, but not the root causes. In this episode, I explore the beliefs and fears that may cause us to resist even asking ourselves this life-giving question.

Never Enough

Tue, 04 Sep 2018 16:32:35 -0400

Many of us are operating from a space of feeling like we are never enough--not good enough, or worthy enough, or that we haven’t “earned” the right to be loved and valued by others. These beliefs are often ingrained in us from a very early age. The fear of never being enough can drive us to push ourselves to the point that we are Running on Empty; trying to fill a bucket that has holes in the bottom. Taking the time to recognize and re-frame these beliefs allows us to begin to make decisions that are rooted in our inherent value and well-being.

The Crash

Fri, 17 Aug 2018 07:21:34 -0400

Many of us don’t make major changes in our lives until we are faced with a “wake-up call.” Before the wake-up call, there are often red flags that we miss or we may see, but ignore (or just fail to adequately address) along the way. In this episode, I share the story of my personal crash, together with some of the red flags that I now understand were warning signs. This story fuels my passion for the work I now do with clients.