She Speaks for Herself: Recent Episodes
She Speaks for Herself
She Speaks for Herself is a podcast that helps women take back control of their lives.
If you have anxiety, depression, or suffer from low self esteem, life challenges - your career, your marriage, a divorce, pregnancy, death of a loved one - can be even more overwhelming for you.
We introduce tools to make your mind and body more resilient when faced with challenging life circumstances.
We explore why we do the things we do - old habits that make us feel small, holding onto limiting beliefs — then provide you with tools you can use to change your life.
Take action today and subscribe!
New episodes are published every Wednesday.
We continue our exploration about negativity bias - understanding the biological reason to help us overcome the human default setting.
_______________
Helping women embrace and take charge of their lives!
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
Whether it’s a mean comment or a bad thought, negative experiences have the ability to take down the whole day. Learn about negativity bias and how to combat it.
_______________
Helping women embrace and take charge of their lives!
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
Helping women embrace and take charge of their lives!
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
You know how a word becomes trendy, and they everyone starts to use, but we wonder if we truly know what it means? Today, we’ll be looking at the term 'being triggered’. What does that really mean?
Many people can become triggered. The key to when you find yourself in that moment, is not to run away from it, but to be curious. Curiosity is the first step to unlocking the trauma and your first step in freeing yourself and choosing another response.
—
Helping women embrace and take charge of their lives!
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
Has anyone ever accused you of being shy or too quiet? How others wished that you would speak up more? Well, forget about other people’s opinions and expectations. Being ‘shy’ - or more accurately, an introvert - is pretty darn great.
—-
Helping women embrace and take charge of their lives!
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
Helping women embrace and take charge of their lives!
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
Helping women embrace and take charge of their lives!
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
In honour of Mother’s Day, we are recognizing all women, because we all have the capability to be mothering to ourselves and each other — all in the name of lifting women up, one at a time.
Reach out for help, and reach out to help others
Navigating life can be a lot smoother if you seek advice from women who have gone before you. They’ve cleared the path and cut away the thorns. Their footsteps have carved a path for all women that follow. And just as they’ve done for you, you are doing that for the women that follow you.
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
We all have 16 waking hours every single day. Before you start giving it away to your spouse, your dog, your boss, your coworkers, hold that first hour for yourself.
While waking up at 5am make seem like cruel punishment, reserving the morning hours for yourself can make you healthier, happier, and yes, even more productive :).
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
Your perceived weakness, could actually be your greatest strength.
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
It’s easy to be absorbed into someone else’s life when starting a new relationship.
In this episode, we talk about how to resist being a part of someone else’s life, and work toward building a relationship that welcomes your world and his.
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
March is the perfect time to do a bit of spring cleaning. Just like the stack of magazines collecting dust on your shelf, negative thoughts hanging in your head and people that suck the life out of you all...need...to...go!
This month, we’ll be looking at our environment, our habits, our thoughts, our work and our relationships, and do a bit of tidying up in those areas. Specifically, honing in on thoughts, things, and people, that weigh you down and prevent you from expressing and living in your truest form.
In this episode, we’ll be looking at draining relationships that need a swift kick to the curb.
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
This month, we’ll be looking at our environment, our habits, our thoughts, our work and our relationships, and do a bit of tidying up in those areas.
In this episode, we’ll be looking at our daily habits.
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
This month, we’ll be looking at our environment, our habits, our thoughts, our work and our relationships, and do a bit of tidying up in those areas. Specifically, honing in on thoughts, things, and people, that weigh you down and prevent you from expressing and living in your truest form.
In this episode, we’ll be looking at our home environment.
IMAGINE THE FUTURE YOU
Many of the things we hang onto are an artifact of who we once were, and no longer represent who we are today, or where we want to go.
When thinking about your space, ask yourself, “Will these things take me to where I want go? Are they a part of who I want to become?”
Whether you want to become debt-free, or eat a plant-based diet, be in a respectful loving relationship....
You will get to where you want to go a lot faster if you just let go of that baggage.
You cannot make space for the new hobbies, new people, new interests you want to add to your life, if you are still hanging onto boxes and boxes of remnants from the past.
Make room for the woman you are today, and the woman you want to become.
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
March is the perfect time to do a bit of spring cleaning. Just like the stack of magazines collecting dust on your shelf, negative thoughts hanging in your head and people that suck the life out of you all...need...to...go!
In today’s episode, we’ll be looking at sweeping up those critical thoughts.
The average human has 6,200 thoughts per day. And a large portion of them can be negative, repetitive, and not serve you in the slightest.
Gandhi said “A man is but the product of his thoughts. What he thinks, he becomes.”
Listen to this episode to learn more!
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
March is the perfect time to do a bit of spring cleaning. Just like the stack of magazines collecting dust on your shelf, negative thoughts hanging in your head and people that suck the life out of you all...need...to...go!
This month, we’ll be looking at our environment, our habits, our thoughts, our work and our relationships, and do a bit of tidying up in those areas. Specifically, honing in on thoughts, things, and people, that weigh you down and prevent you from expressing and living in your truest form.
Listen to this episode to learn more!
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
For the month of February, we’ll be looking at old sayings, to see if it still passes the sniff test, and how we could use it in our lives.
This week: “Where one door shuts, another opens.’ It means that if one thing you do, fails, you’ll find yourself with another opportunity. It’s meant to encourage someone to keep trying after they’ve been rejected or failed.
It was the inventor of the telephone, Alexander Graham Bell who wrote this. The full quote is “When one door closes, another one opens, but we so often look so long and so regretfully upon the closed door, that we do not see the ones which open for us.”
When we are faced with disappointment like this, it’s helpful to lean on what Bell said, when one door closes, another opens. Put another way - rejection is redirection.
Whether you see it now or later, the closed door is allowing other doors to open for you. Believe that there is more out there for you, something far better than you could have ever imagined.
Listen to this episode to learn more!
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
For the month of February, we’ll be looking at old sayings, to see if it still passes the sniff test, and how we could use it in our lives.
This week: “Don’t blow your own trumpet”, an old saying to discourage you to talk about your achievements in a way that shows that you’re proud. Instead be humble, don’t talk about your accomplishments.
Simply put - this saying needs to be retired!
Women, blow your own trumpet, unapologetically. And own your accomplishments. This is what I mean when I say step into your power. You should not be ashamed of accomplishing all that you have. And if anyone tries to make you feel that way, it’s time to say goodbye to them.
Listen to this episode to learn more!
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
For the month of February, we’ll be looking at old sayings, to see if it still passes the sniff test, and how we could use it in our lives.
This week: “Every cloud has a silver lining.” And yes, we can find a silver lining in this pandemic (we may have to look hard).
Listen to this episode to learn more!
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
For the month of February, we’ll be looking at old sayings, to see if it still passes the sniff test, and how we could use it in our lives.
This week: “Don’t cross that bridge until you come to it”. Or in other words, don’t worry about a problem UNTIL it is one.
Listen to this episode to learn more!
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
In this episode, we’ll be looking at one way we can get clarity on what we want and to receive more joy in our life.
Every person you meet can be a good example or a terrible warning. And every experience has a lesson.
We just need to be mindful in the moment and accept the lesson that lies before us.
Listen to this episode to learn more!
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
Today we’re going to talk about some grounding techniques to steel yourself from someone’s off-handed remark, or criticisms, and how to stand strong when you’re hit with difficult emotions. These techniques can help you stay balanced and present.
Listen to this episode to learn more!
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
Fighting with your spouse, dealing with gossiping coworkers, bad traffic, the rain, sleet, snow, the long to-do list, the deadlines, the dinners to make, the money to worry about… it’s all friction - and it can wear us down.
In today’s episode, we’re going to talk about when one of the moments takes you down - what to do - and how to pick yourself back up.
You may be dealing with a challenging situation. Maybe you were passed over for a promotion. Perhaps you’re applying for jobs and you’re getting nothing but radio silence. Maybe your plans to buy a home fell through. Maybe you weren’t accepted into the school you wanted.
I have three words for you - pause, then pivot.
Listen to this episode to learn more!
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
Welcome to 2021, finally!
This is a special episode as I celebrate my 40th birthday this week.
In 13 minutes, I explain why this podcast exists, and - spoiler alert - it’s because of you!
We also go through the 5-stage grief process: Denial, Anger, Bargaining, Depression and Acceptance.
I’m so grateful for you - thank you for taking the time to listen. Wishing you a better 2021!
References:
'You've got to find what you love’, https://news.stanford.edu/2005/06/14/jobs-061505/
The Five Stages of Grief, https://grief.com/the-five-stages-of-grief/
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
Here we are - finally - at the end of 2020...so let’s take stock of what’s happened and how we’d like to step into the new year.
Understandably, there’s a lot we’d like to forget from 2020. And yet in looking back, there are things we’ve discovered, worth holding onto.
In this episode, we walk through an exercise to help you identify things you can leave behind in 2020, so that you can live a better 2021 for yourself.
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
What’s the problem with dating potential? Isn’t it fine to think that people will grow and evolve and change? That you should aspire to a better life?
Two things:
You’re building your life based on someone that doesn’t exists.
You’re settling for ‘good enough’ right now.
Instead of focussing on finding the one, focus on the being ‘the one’ for yourself. Learn about what you want your future to look, what dreams you’d like fulfilled.
You are worthy and deserving of a partner that is worthy to be with you!
References:
How to Pick Your Life Partner – Part 1: https://waitbutwhy.com/2014/02/pick-life-partner.html
How to Pick Your Life Partner – Part 2: https://waitbutwhy.com/2014/02/pick-life-partner-part-2.html
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
If you’ve experienced trauma, you can use that pain as the fuel to light that fire within you.
EXERCISE
Try connecting the the dots - take a walk down memory lane. You may find some of the lowlights in your highlight reel, was the necessary precursor to allow goodness to enter your life. Leaving the fiancé who cheated on you, meant that you were there at the right place, right time to meet your current husband. Parting ways with toxic family members, may have made room in your heart for healing, and finding new family and new friends.
REFERENCES
If you’d like to learn more about Samantha Gerson’s her organization, UnBroken, visit:
https://unbroken-survivors.com/
More about Samantha Gerson:
Forbes Top 30 under 30 for 2020
About conversion therapy:
American Psychological Association, ‘Just the Facts’
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
SUMMARY
Have you ever wondered what causes us to seemingly ‘overreact’ at a small slight from a loved one, a poorly worded comment, or an unintended action by another? In this episode, we talk about a quick four-step process to help you uncover a core belief that is triggering a strong emotional response.
SHOW NOTES
Many thanks to Caroline de Moraes for her support and sharing the following exercise. An excellent life coach and warm spirit, Caroline is a Certified Wellness Counsellor, Life Skills Coach and Enneagram Instructor.
Learn more about Caroline:
Website: www.carolinedemoraes.com.br
Instagram: caroline_de_moraes
Uncovering core beliefs
Ask yourself the following four questions to reveal a core belief that inciting an emotional response.
-
Identify the emotion
-
Write that emotion in a sentence.
-
In that situation, why were you feeling that emotion?
-
What does it mean if that were true? What would happen if that were true?
Questioning the core belief
-
Is it true?
-
Does it still serve you?
-
Do you still want to hold on this belief?
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
SHOW NOTES
You can’t build a house without a blueprint. And the same goes for building the life you want.
My no-fail process for goal-setting
FORMAT
Whether you use a laptop or pencil and paper, it doesn’t really matter, you just need to extract your goals/dreams from your mind and write or type it so you can see it.
BUCKETS
First let’s choose our buckets. These are categories - the different facets of our life where we’d like to create a goal. Things we want, and who we want to be.
Go to speaksforherself.com for bucket ideas.
START DREAMING
Once you’ve figured out your buckets, I want you to set aside dedicated, solitary time to dream about what you want, what future you is doing, learning, being.
Give yourself space to breathe and do this over a week or two.
Write your goals using the SMART criteria to improve your odds of success.
Quantity
Keep it manageable and no more than five per bucket.
What you dream of, desire, you deserve. You can make it happen, and it all starts with this one step - write it down.
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
SHOW NOTES
Some people can go through life moving from one thing that’s in front of them to the next thing that’s placed in front of them.
But just because it’s in front of you, doesn’t mean it’s the right thing for you.
That’s why it’s so important to set goals, so you know where your feet are pointing.
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
SHOW NOTES
We talk about simple hacks to help you from consuming too much media, food, or alcohol.
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
SHOW NOTES
Learn about identifying basic needs that may be going on unaddressed:
H.A.L.T.
Hunger: physical or emotional hunger
Anger: can show up a resentment or rumination
Lonely: feeling isolated and alone; finding it difficult to reach out others, communicate virtually during pandemic.
Tired: lack of sleep, overworked or overwhelmed.
Article from Good Therapy describing HALT in detail.
We may use Netflix, drinking, late-night snacking, scrolling endlessly on social to distract or numb ourselves from a problem.
This week, when late-night munchies hit, take note of what it was that triggered you.
Next week, we’re going to look at alternatives to help you meet those basic needs in ways that also help you and fill you up.
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
SHOW NOTES
In this episode, we’ll be talking about challenging the thoughts that come in our mind. Sometimes, our thoughts - and the accompanying emotions - make it feel real. Learn how to be curious about your thoughts, and how to make cognitive bias work in your favour.
TIPS TO TRY
Take inventory of your beliefs, big and small.
Where did that belief come from?
Is it true?
Is it helping you or holding you back?
Listen and make room for your inner critic
Instead of silencing your ‘mini-me’s’ or your ‘inner critic’s’ concerns, listen to them.
Allow thoughts to come, acknowledge them, even agree with it, and then let it float away.
Introduce new beliefs that are a better reflection of your reality.
When you do that, you provide a calming presence to the part of you that is fearful.
You also take the power away from those negative thoughts. You show yourself that it isn’t all or nothing deal here.
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
In this episode, we’ll be exploring a habit many of us unknowingly do to make ourselves small - and that’s when we don’t speak up at work.
TIP TO TRY
Try out the cost benefit analysis worksheet, from the Feeling Good Handbook, by David Burns.
The value of this exercise is that it allows you to view the issue that you’re struggling with more objectively.
Don’t do it in your head, write it down! Seeing how the advantages stack up the disadvantages (or vice versa) will be hard to ignore.
If your analysis shows that a change would be beneficial, a change in belief is first required. Change your beliefs and your actions will follow.
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
When someone’s not treating you right, whether it’s a driver that cuts you off or a customer who’s rude to you, we spend this episode learning about how their behavior has far less to with you, and more to do with them.
TIP TO TRY
The challenge this week - if you’ve been treated poorly by someone - list out 5 possible reasons why this person could be behaving that way. The one rule is that none of the reasons can be about YOU!
The purpose of this tip is to help to point the finger away from yourself, blaming yourself for the unfortunate incident.
When you open yourself up to the possibility that their behavior has NOTHING to do with you, you free yourself from the burden of carrying negative thoughts, sleepless nights, second-guessing yourself, and host of other hand-wringing problems. And bonus: it also offers you an opportunity to help another person out.
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter.
IG: @speaksforherself
When it comes to compliments, we either love being showered in them, or bat them away with a fly swatter. In this episode, we’ll explore why we tend to shy away from compliments, and learn how to appreciate them for the gift that they are. This practice is intended to help you celebrate and recognize your skills and abilities with others.
Visit www.speaksforherself.com for detailed show notes and to subscribe to our newsletter at www.speaksforherself.com
IG: @speaksforherself
Sometimes behavioural changes signal that something deeper is going on unaddressed.
That happened to me when I suddenly found myself wearing black all the time. Looking back, it was easy to connect my depression to my colour choice, but when you’re the in the thick of it, sometimes it can be hard to see.
Whether it’s a change in your clothing, your routine, or your eating habits, we’ll explore how these ‘surface changes’ is serving as a signal to you, and what you can do to help uncover what’s lying underneath.
Introducing ‘She Speaks for Herself’, a podcast empowering listeners to reclaim their life.
We discuss how to become more resilient when faced with challenging life circumstances like death, divorce, job loss, and yes, even a global pandemic.
We explore why we do the things we do - such as old habits that make us feel small, and limiting beliefs that make our dreams feel nearly impossible — then provide you with tools you can use RIGHT NOW to LITERALLY change your life.
Your host, Joanna, has over 20 years of experience in communications, and lifetime of experience in making mistakes. She shares all that she’s learned to help you on your own personal journey to self-love and purpose.
Visit speaksforherself.com for podcast extras and follow the podcast on IG @speaksforherself.
New episodes are published every Wednesday.
Subscribe now so you never miss an episode!