The Reality Check Podcast: Recent Episodes
Zachary Phillips
Check into reality with short talks on mental health, motivation, philosophy and politics.
It’s only through the open and honest discussion of our mental health issues, past traumas, and the recovery process that we can hope to heal and reduce stigma. By sharing our stories we realise we are not alone, that there is hope, and that we can work to improve ourselves, despite our past and present issues.
What I hope to do with this platform is to show that it is possible to go from barely surviving to passionately thriving. To both accept, manage and move on from the mental afflictions of the past and to embrace the future. To show that it is possible to follow your dreams, no matter your starting point in life.
In today’s session I share with you a guided meditation that weaves together mindfulness, breathwork, healing visualization, and mantra, inviting you to soften, slow down, and reconnect to the self and the moment.
You can follow each cue or simply sit and listen. This space is here for you. Let the words, breath, and stillness meet you as you are.
*Don’t Play While Driving!
This track is taken from The Ultimate Audio Collection, an ever-growing library of guided meditations, wisdom talks, and audio courses designed to help you unlock calm, clarity, and confidence.
You can check out more of my free meditations & talks here.
Curious to go deeper?
Click here to find out more about my 1:1 coaching & counseling sessions.
Final day of the Master of Counselling intensive and what a beautiful way to close.
Today we explored creative therapies: using art in all its forms to support clients in expressing, processing, and healing.
In a week or two, I’ll be recording a follow-up episode to this series a reflection on what’s really landed and how I’m integrating it all into my practice and life.
Todays main insights:- Creative approaches like art therapy offer a gentle, powerful way into emotion and inner exploration, especially for clients who are non-verbal, stuck, or struggling to express their stories.
- The interpretation always belongs to the client (and only if they want to share). The therapist’s role is simply to witness, hold space, and explore if invited.
Main Takeaways From the Whole Course:
- Soften, and go slow. Listen, and let go.
Poem:
the thoughts left behind
confined my mind
to a moment in time
i am scared
but ready to unwind
i am no longer past defined
but informed and perhaps refined
okay to breathe and wait until we both feel safe to confide
until then i invite you
to walk with me hand in hand
listening to the waves
and dancing with the tide
Curious to go deeper?
Click here to find out more about my 1:1 coaching & counselling sessions.
Today we were observed in live sessions as part of our assessment, a big moment in the week! We also explored how to close a session effectively, which brought up a deeper question for me:
“What’s the point of being a great counselor if we can’t attract and retain clients, or navigate the systems around our work?”
This led me to ask about the business side of practice, because without sustainable systems, people who need support might never find us.
Today’s main insights:- Be ‘client-led’ in everything and trust that if I offer something of value, the right clients will come and be best served.
- Consent comes with payment. It marks a conscious agreement to engage, and it carries energetic weight.
- Clients (and counselors!) shouldn’t live in constant self-work. As a season of therapy ends, come up for air and ask: Do we pause here, or continue the journey?
Curious to go deeper?
Click here to find out more about my 1:1 coaching & counseling sessions.
Trigger warning:
Today’s episode includes discussion of suicide and crisis intervention.
I’m now at Day 3 of my Master of Counseling intensive, and today’s focus was crisis management, specifically, how to support clients who may be at risk of harm to themselves or others.
It was an intense, emotionally heavy day with a lot to process, but it’s already added depth to my practice and revealed some blind spots I’m committed to addressing.
Today’s main insight:Don’t shy away from the hard questions.
Ask directly: “Are you having suicidal thoughts?”
Be specific, clear, and explicit — it avoids ambiguity and best serves the client.
Another powerful takeaway:
Know the boundaries of your role and come to peace with them.
We can’t save everyone, and that can be hard to sit with. But we can be ethical, prepared, and grounded in our professionalism.
Curious to go deeper?
Click here to find out more about my 1:1 coaching & counseling sessions.
I'm in the middle of a Master of Counseling intensive this week, and each day I'm sharing what’s landing most deeply… today was emotion day and by the end of it, we were all feeling it.
Today’s main insight:- Emotions are messages, both to ourselves and others. They motivate action, and when we help clients access their emotions, they gain the ability to make clearer, more aligned choices
Accessing emotion activity (TRY THIS!):1: Choose an emotion you’ve felt recently.
2: Describe the context (briefly) - what happened that brought it on?
3: Tune into your body - what physical sensations did you notice?
4: Use an analogy to describe the emotion (or a metaphor/image, e.g. “a tight knot,” “a rising wave”).
5: Reflect:
- how did it feel to notice the emotion?
- what was the reaction to the emotion?
- was the emotion sharing a message?
- what did the emotion need from you?
Curious to go deeper?
Click here to find out more about my 1:1 coaching & counseling sessions.
I’m away this week on a Master of Counseling intensive, and each day I’m sharing key lessons and insights that are emerging as I dive deeper into the therapeutic process.
If you're curious about what therapy training is really like, work in the healing space, or simply want to deepen your own self-awareness, these reflections may offer meaningful takeaways.
The insights that landed today:- Use questions sparingly, they can interrupt more than they help.
- Silence is a gift and a point of difference. Use it.
- Many of us are still waiting for permission from something outside ourselves.
- Change the word ‘but’ for ‘and’.
- Ensure that you are grounded and have a procedure for when a client triggers you.
- Reframing life as art is powerfully healing.
Click here to find out more about my 1:1 coaching & counseling sessions.
There comes a time when we know we need to act, but nonetheless find ourselves blocked by fear, or inertia, or confusion, or some other unnamable emotion.
It is then when we must take a leap of faith - despite the possibility that we may fail. In this episode I discuss how I have taken a leap of faith and offer guidance on how you can do the same.
If you are struggling to do what you know you must, this one is for you!
Click here to find out more about my 1:1 coaching & counselling sessions.
Why is it so hard for some people to stand up for themselves?
In this episode I discuss three primary reasons why as well as some solutions that you could implement to overcome them.
1: Low self-worth - if you don’t believe you deserve to be treated well/get what you need from life, then you will fail to act.
2: Unclear goal or direction in life - if you don’t know where you are heading/what you value, you won’t know what to push for and what to avoid.
3: Unable to hold space for their response - standing up for yourself will put people out, if you cannot sit with the negative feelings, moods, emotions, or responses that arise you will continue to give ground in every interaction until you discover that your life is not at all the way you want or need it to be.
I offer guidance for each issue as well as way to practice meditation that combines the felt sense of self with positive visualization, inner work, and mindfulness that will help you stand up for yourself.
Links mentioned:
- Shadow Work Journal PDF (free)
- How To Get Your Shit Together - Book (free)
- Internal Family Systems Books
- My website
If this episode has resonated with you, I would love your support.
Click here to find out more about my 1:1 coaching & counselling sessions.
Who are you beyond the consequences of your past? Trauma and self identity are inextricably interconnected - you became what you needed to become to survive.
These defense mechanisms saved you, but now you are left wondering who you are outside of them. Your interests, beliefs, desires, and goals are shaped by how you managed the past. Thus you may begin to wonder who you are.
This lack of knowing can be crippling and it is the topic of this episode.
Links mentioned:
- Internal Family Systems Books
- Dear Little Part Of Me - Poem
If this episode has resonated with you, I would love your support.
Click here to find out more about my 1:1 coaching & counselling sessions.
Here is what to do when someone is being triggered and opening up about their trauma - or at least what works for me: 1: Make Sure They Are Safe - out of danger to and from themself and to and from others/the environment.
2: Make Sure You Are Safe - physically, emotionally and spiritually available, capable and able to helping the person without being overwhelmed or triggered, or at least only to an acceptable level.
3: Ground Them In The Present Moment - this will help stop them from being triggered, get them to focus on what they can see, hear, touch, taste, and smell. Help them to slow down the breathing and heart rate and get them what they need: food, water, clothing, comfort items, medication, shelter etc.
4: Practice Unconditional Positive Regard - Hold space for their truth, even if it doesn’t makes sense to you, or seems objectively ‘incorrect’, in that moment, it is their truth. Be a loving and accepting mirror. Their feelings are their feelings in that moment. And realise that if they’re triggered, they are quite literally biochemically structurally back in that past trauma.
5: Listen & Offer
- Hear them out and if appropriate and only if you are willing, offer what you can do to help.
6: End With A Promise
- have them promise that they will reach out to you (or someone specific) if they are at risk or if the triggers and flashbacks return.
7: Follow Up
- Tell them that you are going to follow up and do so. This shows you care and are extending the care into the future, reinforcing their promise.
8: Self Care
- Practice self care and ensure your own ongoing physical, psychological, and spiritual safety and wellbeing.
- Blackness - Chapter from Under The Influence
- Guard Your Mental State At All Costs - Blog
- Create A Crisis Plan - It May Save Your Life
- Poetry From A Dark Night Of The Soul - Book
If this episode has resonated with you, I would love your support.
Click here to find out more about my 1:1 coaching & counselling sessions.
It’s time once again for my annual Fuck Christmas podcast.
For some, the festive season is the opposite of fun - full of triggers and trauma and overwhelm and the forced obligation to spend time with the people and in places that caused you the most pain.
It is a time when substance abuse, self harm and suicide significantly rise.
It is a time we’re loneliness amplified and that all two familiar mask must be put back on in order to save face, and ultimately to save yourself.
In this episode, I talk about the importance of saying no when you need to, and yes when you want to.
I share a depth of the impact of my own trauma, and aspects that come with healing - particularly around Christmas. I share a story of attempting to explain my past and my pain - only to have it thrown back at myself as I was victim blamed, and thus no longer feeling safe around that person - which is brought up once again at this time of year.
This is not an easy episode, and I want to give a massive trigger warning.
But if you’ve read this far, and if you follow me, the episode will probably bring some solace or at least will help you to not feel so alone with the darkness this seems to get amplified by Santa’s sleigh.
- Blackness - Chapter from Under The Influence
- Guard Your Mental State At All Costs - Blog
- Poetry From A Dark Night Of The Soul - Book
If this episode has resonated with you, I would love your support.
Click here to find out more about my 1:1 coaching & counselling sessions.
Tendrils of the past manifest in the present and will continue to impact you into the future unless you take action.
In this episode I discus the process of to identify and overcoming poverty mindset and other limiting beliefs.
Sharing the story of moving out of home at 16, surviving of charity and government handouts, to thriving both personally and financially, whilst being able to ask for and offer products and services at rates that back then I could never have imagined possible.
- Free Shadow Work Journal PDF
- How To Get Your Sh!t Together
- Coaching, Mentoring, & Intuitive Guidance
- Immersion Intensive
Anger is a useful inner tool to keep us safe and living a life of purpose - only if it is embraced as an ally not a danger.
Unfortunately, for some, our childhoods cause us to fear our own anger - rather than using to utilise it appropriately, we instead repress it and turn it inwards, with catastrophic consequences.
In this episode I share how I have been afraid of my anger and how I am learning to reconnect and integrate it.
- Free Shadow Work Journal PDF
- Hunt Your Own Shadow - 12 Week Self-Paced Course
- Curious about coaching? Book a session.
Are we doomed to repeat our past? To inflict upon our children what was inflicted upon us? If we are a product of our genetics intersecting with our environment, how can we break the cycle once and for all?
In this episode I story of my past and why that has led me to give away all 17 of my books for free.
Want all of my books for free? Just sign up to my email list!
Curious about coaching? Book a session!
No talking. No writing. No touching. Just 10+ hours a day meditating for 10 days straight…
In this episode I share my experiences on a 10 day silent retreat at Dhamma Aloka, under the instruction of S.N. Goenka where I learnt the technique of Vipassana meditation. Here I share the lessons learnt, the insights acquired, and give my analysis of the experience.
Simply put, it was one of the most profound (and painful) experiences of my life.
Want all of my books for free? Just sign up to my email list!
What do you do when you are genetically predisposed to have negative reactions to antidepressants, have lost your job, have had little success with talking therapies, and have not yet processed the trauma of the past?
Answer: Transcranial Magnetic Stimulation (TMS)
This episode is a collaboration with Dr Jenelle Tupek, director and founder of Balanced Membranes Heath Education, and the host of the Rewriting The Script podcast.
Jenelle interviews me, discussing my experiences with how TMS saved my life and my mental health journey in general - we talk about the nature of mental health treatments and the different options available.
Want all of my books for free? Just sign up to my email list!
What is scarier: sitting in silence or the fact that you are afraid to sit in silence?
In this episode I discuss how technology has granted us the ability to endlessly occupy the space that was once filled with silence. The benefits of which are obvious: education, entertainment, content and connection - but at what cost? What do we lose by blocking off access to such a fundamental aspect of the human condition?
Want to work with me? Check out my coaching, mentoring, and intuitive guidance sessions.
It feels like every tradition has a prescription on how you should sit; where to hold your hands, what to do with your eyes, and how you should handle sleepiness and pain are all prescribed.
For advanced practitioners, these suggestions should be heeded, but for beginners, they can be a hindrance - one that can be so off prescriptive and off putting that it may cause said beginner to stop practicing.
Simply put, the perfect posture is the one that keeps you meditating.
In this episode, I share with you a talk that I have released on Insight Timer - the #1 meditation app for sleep, anxiety, & stress.
Connect:
Web: zachary-phillips.com
Social: @zacpphillips
Current offerings:
- Hunt Your Own Shadow: free 12 week email course
- Insight Timer: guided audio courses & free meditations
- Skillshare: video courses on personal development
- How To Get Your Sh!t Together: the last self-help book you will ever read
- Bound To The Wings of a Butterfly: best selling poetry collection
- How To Write Evocative Poetry: a guidebook for unlocking creativity
- 1 on 1 Coaching & Mentoring: Video Calls & Voice/Text Coaching
Part product of the past, part vision for the future, part desire to live a meaningful life, part belief that I can make a difference …
In this episode I break down the reasons why I feel compelled to share my soul online, discussing the journey I took to get here and where I am hoping to go.
If you are wanting an in depth look at ‘my why’, this is for you.
Links mentioned:
Under The Influence, Reclaiming My Childhood
How To Get Your Sh!t Together
Poetry, From A Dark Night Of The Soul
Connect:
Web: zachary-phillips.com
Social: @zacpphillips
Current offerings:
- Hunt Your Own Shadow: free 12 week email course
- Insight Timer: guided audio courses & free meditations
- Skillshare: video courses on personal development
- How To Get Your Sh!t Together: the last self-help book you will ever read
- Bound To The Wings of a Butterfly: best selling poetry collection
- How To Write Evocative Poetry: a guidebook for unlocking creativity
- 1 on 1 Coaching & Mentoring: Video Calls & Voice/Text Coaching
How much of our reality do we create? Not from a ‘woo woo’ sense, but as a function of the result of the interaction between our past and our particular genetic predispositions?
If we have faced significant life challenges, and have a fearful disposition, there is a chance that we will view the world and our future pessimistically.
Alternatively, if we have had success, and have a positive disposition, then more than likely we will approach the world with hope.
In this Reality Check Podcast episode I begin with my poem ‘Reflections Of The Self’, using it as a starting point for discussion and contemplation
Connect:
Web: zachary-phillips.com
Social: @zacpphillips
Current offerings:
- Hunt Your Own Shadow: free 12 week email course
- Insight Timer: guided audio courses & free meditations
- Skillshare: video courses on personal development
- How To Get Your Sh!t Together: the last self-help book you will ever read
- Bound To The Wings of a Butterfly: best selling poetry collection
- How To Write Evocative Poetry: a guidebook for unlocking creativity
- 1 on 1 Coaching & Mentoring: Video Calls & Voice/Text Coaching
Buy more. Do more. Be more. Consume more. Watch more… This seems to be the mantra of modern society and it is kill us.
We are losing our communities, forgetting our art, and wasting our lives, all in pursuit of an ever diminishing in value dollar and ever rising expectations to keep up with the proverbial Joneses.
In this episode I read the poem ‘capitalistic desire’ from my book Wage Slave: The Unpaid Overtime Edition, and discuss the hypocrisy I feel as an artist living within a capitalistic society.
The difference between expectation and reality is often the source of significant discontent.
Life trains us to search for ideals: the perfect partner, job, life, outcome. Unfortunately this almost never arises and even if it did, it would be fleeting.
Thus there is a real potential for ongoing and almost contentious self inflicted suffering. Thankfully, happiness is closer than you think. By embracing mindfulness we can begin to see and address the impact of our expectations.
In this episode, I share with you a talk that I have released on Insight Timer - the #1 meditation app for sleep, anxiety, & stress.
Current offerings:
- Hunt Your Own Shadow: free 12 week email course
- Insight Timer: guided audio courses & free meditations
- Skillshare: video courses on personal development
- How To Get Your Sh!t Together: the last self-help book you will ever read
- Bound To The Wings of a Butterfly: best selling poetry collection
- How To Write Evocative Poetry: a guidebook for unlocking creativity
- 1 on 1 Coaching & Mentoring: Video Calls & Voice/Text Coaching
Web: zachary-phillips.com
Social: @zacpphillips
What greater gift can you give someone than the gift of presence? When you are fully present, mindful, and in the moment, you are able to give all those around you access to the best version of you, and thus the moment they are in with you.
In this episode, I share with you a guided meditation that I have released on Insight Timer. It is based on the intersection between the following two quotes:
‘See how you are literally free of the future, for the simple reason that it hasn’t and will never arise. There can be no other moment. Feel how that is so. How it is impossible to get ourselves into some other moment, for there is no other moment, and no other reality but, than what is presently here, this instant...’ - John Astin
‘If there is peace in your mind you will find peace with everybody. If your mind is agitated, you will find agitation everywhere. So first find peace within and you will see this inner peace reflected everywhere else. You are this peace.’ – From H. W. L. Poonja a.k.a. Papaji
This track was inspired by my course on Insight Timer, ‘Daily Contemplations For Living An Examined Life’
Current offerings:
- Hunt Your Own Shadow: free 12 week email course
- Insight Timer: guided audio courses & free meditations
- Skillshare: video courses on personal development
- How To Get Your Sh!t Together: the last self-help book you will ever read
- Bound To The Wings of a Butterfly: best selling poetry collection
- How To Write Evocative Poetry: a guidebook for unlocking creativity
- 1 on 1 Coaching & Mentoring: Video Calls & Voice/Text Coaching
Web: zachary-phillips.com
Social: @zacpphillips
‘Stuck Inside My Mind’
Freestyle improve poetry. Watch the video on Instagram, and read the full poem here.
Current offerings:
- Hunt Your Own Shadow: free 12 week email course
- Insight Timer: guided audio courses & free meditations
- Skillshare: video courses on personal development
- How To Get Your Sh!t Together: the last self-help book you will ever read
- Bound To The Wings of a Butterfly: best selling poetry collection
- How To Write Evocative Poetry: a guidebook for unlocking creativity
- 1 on 1 Coaching & Mentoring: Video Calls & Voice/Text Coaching
Web: zachary-phillips.com
Social: @zacpphillips
The more you know about yourself the better choices you will make and thus the better life you will lead.
In this episode I share some recent instances of deep personal insight where I discover things about myself that are both good, bad, and ugly.
I share the importance of such discoveries as well as the ways in which I (and you can) foster further insights into your own nature.
Resources mentioned:
Discover Your Divine Purpose - Insight Timer Course
1 on 1 Coaching & Mentoring
Current offerings:
- Hunt Your Own Shadow: free 12 week email course
- Insight Timer: guided audio courses & free meditations
- Skillshare: video courses on personal development
- How To Get Your Sh!t Together: the last self-help book you will ever read
- Bound To The Wings of a Butterfly: best selling poetry collection
- How To Write Evocative Poetry: a guidebook for unlocking creativity
- 1 on 1 Coaching & Mentoring: Video Calls & Voice/Text Coaching
Web: zachary-phillips.com
Social: @zacpphillips
Yesterday, a friend asked me how to meditate, that talk inspired this episode. Here is my guidance for absolute beginners:
1: sit comfortably (no pain or sleepiness)
2: set a timer for 5 minutes
3: pick a meditation object (breath, vision, sound)
4: when you notice a wandering kind, bring it back to focus. A successful session is one that you complete, ideally every day!
For further instruction on how to meditate, check out my book ‘Mindfulness, A Guidebook To The Present Moment’.
Current offerings:
- Hunt Your Own Shadow: free 12 week email course
- Insight Timer: guided audio courses & free meditations
- Skillshare: video courses on personal development
- How To Get Your Sh!t Together: the last self-help book you will ever read
- Bound To The Wings of a Butterfly: best selling poetry collection
- How To Write Evocative Poetry: a guidebook for unlocking creativity
- Work With Me: 1 on 1 Mentoring & Coaching
Web: zachary-phillips.com
Social: @zacpphillips
When you dedicate yourself to one thing, the lessons learnt begin to help you with everything.
In this episode I discuss the quote by Miyamoto Musashi 'If you know the way broadly you will see it in all things' - applying the lessons I have learnt in martial arts, poetry, meditation, chess and life to one another, discussing the intersection between them all, as well as some of the implications and takeaways of 'knowing the way'.
I also discuss how there is a silver lining to be found in setback, injury, and illness - if we know how to look for it.
Current offerings:
- Hunt Your Own Shadow: free 12 week email course
- Insight Timer: guided audio courses & free meditations
- Skillshare: video courses on personal development
- How To Get Your Sh!t Together: the last self-help book you will ever read
- Bound To The Wings of a Butterfly: best selling poetry collection
- How To Write Evocative Poetry: a guidebook for unlocking creativity
- Work With Me: 1 on 1 Mentoring & Coaching
Web: zachary-phillips.com
Social: @zacpphillips
Two weeks ago I began transcranial magnetic stimulation (TMS) to treat my depression, anxiety and PTSD.
10 sessions in and I am starting to see significant progress.
In this episode I share my experiences of the process and my hopes for the future.
Current offerings:
- Hunt Your Own Shadow: free 12 week email course
- Insight Timer: guided audio courses & free meditations
- Skillshare: video courses on personal development
- How To Get Your Sh!t Together: the last self-help book you will ever read
- Bound To The Wings of a Butterfly: best selling poetry collection
- How To Write Evocative Poetry: a guidebook for unlocking creativity
- Work With Me: 1 on 1 Mentoring & Coaching
Web: zachary-phillips.com
Social: @zacpphillips
The moment we label something, it is limited. The label isn’t the truth, it is a representation of, it’s a finger pointing to the moon, it is a suggestion of possibility that always falls short of reality.
In this episode I share the following poem and muse about its implications, leaving you with the spiritual practice of looking beyond the label, to see what it is pointing to, pulling it all the way back to the core, to consciousness.
all labels
are an abstraction
of form
baring one;
consciousness
Current offerings:
- Hunt Your Own Shadow: free 12 week email course
- Insight Timer: guided audio courses & free meditations
- Skillshare: video courses on personal development
- How To Get Your Sh!t Together: the last self-help book you will ever read
- Bound To The Wings of a Butterfly: best selling poetry collection
- How To Write Evocative Poetry: a guidebook for unlocking creativity
- Work With Me: 1 on 1 Mentoring & Coaching
Web: zachary-phillips.com
Social: @zacpphillips
In this session I share the audio from my presentation in the Breaking Boxes ‘Power Of Connection Summit’, where I joined seven other presenters over two days to talk on all things connection.
My talk was titled ‘Connection From Within The Darkness’ - I talk about the disconnect we often feel to ourselves and the world following trauma and how we can being healing from it.
This session begins with a brief introduction of myself and my work, followed by a long form guided meditation/introspection, were we look inwards and begin to heal, reconnect and integrate with parts of ourselves that may have been impacted by trauma.
Warning: this session may be challenging to some listeners, so please sure your supports and self-care is in place prior to listening.
You can check out Breaking Boxes here.
‘Hunt Your Own Shadow’ is my free 12 week email course that will help you to identify and release the limiting beliefs that no longer serve you.
It features 12 exclusive guided audio tracts, introspective contemplations, expansion challenges, and email coaching - you can read more about the course and sign up here.
Identify and release the limiting beliefs that no longer serve you with this free 12 week email course.
Featuring exclusive guided audio tracks, introspective contemplations, expansion challenges, and email coaching - this course will act as a guide, offering insights, prompts and suggestions that will help you to identify and release the limiting beliefs that no longer serve you.
To sign up, just put your email here and I will send you an introduction email and week one’s content. You can also read more about the course here.
I look forward to seeing you in the course!
Life will shoot us with the first arrow - these are real injuries, setbacks, losses and pain.
But the greater cause of our suffering comes form ‘the second arrow’ - the fear, anxieties, ruminations, and other internal mechanisations that we dwell upon.
In this episode I discuss the concept of the second arrow, as well as how we can use it to eliminate significant amounts of excess (and useless) suffering.
Check out my Insight Timer Profile & the book ‘Reflections of the Self’
In this episode I share a guided meditation that I shared on the Insight Timer app.
What if you were to give thanks in advance for the wonderful things that were going to happen? - And what if you used that question to reframe your gratitude practice into the future?
In this session we contemplate this concept and suggest how it could be adapted to reduce anxiety and increase positivity and presence, both now and into the future.
Work with me: 1 on 1 coaching and mentoring.
In this session I share a guided meditation that I shared on the Insight Timer app.
This track is an invitation to explore the beauty of the present moment.
To stop the rush and to settle into the now. It begins with a discussion of the benefits of finding opportunities to meditate through out the day and then goes into a mindful story.
Join me on a journey towards the peace of the present moment and embrace the beauty that is all around us.
Follow me on Insight Timer
Work with me: 1 on 1 coaching and mentoring
This is the story of a dark night of the soul, of traversing the depths of despair, and of rebirth.
It is the story of transformation from a shadow version of myself into my embodied fullness.
It is the story of reintegration with my body after years of trauma, and of letting go of old wounds and identities that no longer serve me.
It is a story of reframing my inner world, from victim hood into strength.
It is a story of how I am now hunting my own shadow.
Work with me: 1 on 1 coaching and mentoring
Who I worked with: Miroslav Petrovic, Victoria Redbard
Will mindfulness meditation lead to enlightenment?
In this talk I respond to an email from follower on Insight Timer who has found some contradictory advice relating to their meditation practice and the goal of enlightenment.
I go deep on the different interpretations of awakening presented by different practices/instructors, and offer some guidance for everyone moving forward.
Work with me: 1 on 1 coaching and mentoring
Every Christmas season I talk on this topic, because every Christmas season I am reminded of just how overwhelming, panic inducing and confusing it all can be.
Thankfully I am learning from the past and have realised the need for intervention, prevention, and pre-emptive attention to self-care and preparation to stay sane over the next few months.
So with that said I want to share with you the following podcast and blog post. If you, or someone you know is neurodivergent, you will get a lot from this one.
Read the blog: https://www.zachary-phillips.com/podcast/asd-overwhelm
Links mentioned:
I teach on Insight Timer, Skillshare, and Udemy. I also offer 1 on 1 coaching and mentoring.
Last night I woke enraged. At the world. At my family. At my job. At myself. I was lying in bed in a state of utter tension; with a headache, racing heart, and complete emotional overwhelm.
Then, a moment of detachment. A breath. A reminder of my mindfulness practice and the realisation of two fundamental truths of my current predicament.
1: All of my pain was coming from inside of me. In that moment there was no external forces that was ‘causing’ my pain.
2: I know from experience that thoughts come and go, and that mindful observation facilitates this process.
Holding those two truths in mind, I decided to mindfully observe my mind and almost immediately the thought dissipated…
How to practice mindfulness resources:
Blog Post
Mindfulness: A Guidebook To The Present Moment - Book
Audio Courses & Guided meditations: Insight Timer
Video courses: Skillshare and Udemy.
I also offer 1 on 1 coaching and mentoring where I can guide you though the process.
Perhaps like me, you are struggling with a collection of symptoms and functionality issues. Some days are amazing, but other days you just fall apart.
The people around you have suggested that perhaps you may have ADHD or ASD or some other kind of neurodivergence, but you are unsure if you should seek a diagnosis.
The stigma, shame, and self blame block you form acting, yet you know that if you do nothing, nothing will change.
So the question is, should you seek a formal diagnosis for your mental health condition?
On the one hand it may provide validation, clarity, and community; giving you deeper insights into yourself and a guide out of suffering towards functionality, but on the other, it may be limiting and become a self fulfilling prophesy, causing you to be labelled by yourself or society at large.
In this episode of the Reality Check Podcast, I share my thoughts and experiences of diagnosis.
Growing Into Autism - Sandra Thom-Jones
Insight Timer - Meditation App~ Zachary Phillips is a poet, author, podcaster and coach. You can find him on social everywhere @zacpphillips, and at zachary-phillips.com
Dissociation is a feeling of unreality; a fog over consciousness that makes everything, even the self, feel ethereal. A barrier to connection that blocks most everything, leaving your goals, dreams and hopes to merely bleed through the window of mind offering little more than an opaque view of life. Until of course, that window cracks, letting in the cold winds of anxiety, depression and the harshness of a reality that was all but ignored.
In this episode I share my current mental state, as well as the poem ‘For As Long As I Have Eyes’ from the book A Requiem For What Could Have Been: Poetry For The Broken~ Zachary Phillips is a poet, author, podcaster and coach. You can find him on social everywhere @zacpphillips, and at zachary-phillips.com
Today I share the audio from my live talk on the Insight Timer app, titled "Stop Quitting On Yourself", inspired by my 10 day course - “Discover Your Divine Purpose”
This session will begin with a guided meditation that will prime you to be ready to sit in contemplation a question designed to evoke transformation. We will then sit in silent contemplation together for 1 minute. The session will end with a shared discussion of the question and our discoveries.
~ Zachary Phillips is a poet, author, podcaster and coach. You can find him on social everywhere @zacpphillips, and at zachary-phillips.com
It is impossible to judge people objectively - your basis for forming an opinion is a function of the unique circumstances of your life (location, time, genetics, environment etc), thus your conclusions are dependent on factors external to you.
No one is privy to your inner world and you are not privy to theirs. How then can we ever know what they should or shouldn’t do?
In this talk I break down the pitfalls of judging others and discuss the implications for a life well lived.
~ Zachary Phillips is a poet, author, podcaster and coach. You can find him on social everywhere @zacpphillips, and at zachary-phillips.com
In this episode I share a chapter on changing habits.
The best advice I’ve heard to change habits is to implement new habits that superseded the old.
Eg: if you struggle to go to bed at night/want to quit partying etc, establish the habit of morning exercise (with a friend to keep you accountable).
The insertion of the new habit will force you to curb the undesirable habits. Just make sure to take your time and implement change in a way that is appropriate for your life.
To quick and you risk blowing out and failing. To slow and you risk not seeing any benefit or change before motivation is lost.
Grab a copy of How To Get Your Sh!t Together
~ Zachary Phillips is a poet, author, podcaster and coach. You can find him on social everywhere @zacpphillips, and at zachary-phillips.com
Today I share the audio from my talk on the Remotely Possible Community, titled "From Blog to Bookshelf: How Entrepreneurs Can Publish Their Content," here we unveil the secrets to transforming your online presence into a tangible book.
Designed specifically for aspiring authors and entrepreneurial minds, this informative session will guide you through the entire publishing journey, from turning your blog into a manuscript to navigating the world of traditional or self-publishing.
Get insider tips from poet, author and solo-preneur Zachary Phillips, learn how to overcome common writing challenges, and gain the confidence to embark on your literary journey. Don't miss this opportunity to turn your ideas into a masterpiece. Register now and unlock the secrets to becoming a successful author!
Want me to coach you through the publishing process? Click here to find out more and book a discovery call.
~ Zachary Phillips is a poet, author, podcaster and coach. You can find him on social everywhere @zacpphillips, and at zachary-phillips.com
In this episode I introduce my YouTube channel ‘Ask A Poet’ and share a poem.
~ Zachary Phillips is a poet, author and podcaster. You can find him on social everywhere @zacpphillips, and at zachary-phillips.com
The concept of inner child work is vital to recovery. The body holds trauma and it often ‘feels’ like it is held at the age that that trauma happened.
In this episode I share my discovery of issues with my inner child as well as my plans to reconnect and heal. I also share a chapter ‘Give Yourself A Break’ from the book ‘How To Get Your Sh!t Together’
~ Zachary Phillips is a poet, author and podcaster. You can find him on social everywhere @zacpphillips, and at zachary-phillips.com
When you are at your lowest point, perhaps it is time to celebrate. You are in a state of healing, of shadow work leading to growth, of transformation - towards beauty, towards abundance, towards every possibility that life can offer you.
In this short talk I share how my life fell apart and how I am celebrating the process of putting it back together, better than it ever has been. Who is willing to join me for a look into the dark night of the soul?
~ Zachary Phillips is a poet, author and podcaster. You can find him on social everywhere @zacpphillips, and at zachary-phillips.com
When you are at your lowest point, perhaps it is time to celebrate. You are in a state of healing, of shadow work leading to growth, of transformation - towards beauty, towards abundance, towards every possibility that life can offer you.
In this short talk I share how my life fell apart and how I am celebrating the process of putting it back together, better than it ever has been. Who is willing to join me for a look into the dark night of the soul?
~ Zachary Phillips is a poet, author and podcaster. You can find him on social everywhere @zacpphillips, and at zachary-phillips.com
The medication is making it worse and I am sick of it. In this episode I share my how anger and anxiety feels preferable to apathy and why I am choosing to stop the medication I was on.
I also read out the poem ‘elated’ - from my new YouTube channel, as well as the chapter ‘give yourself a break’, - from the book How To Get Your Sh!t Together
~ Zachary Phillips is a poet, author and podcaster. You can find him on social everywhere @zacpphillips, and at zachary-phillips.com
Today I talk about the how it can take longer than you think to even begin to process emotions, particularly when you have a history of dissociation/trauma.
I begin the episode with the poem:
“by the time
i feel safe enough
to process my emotions
so much time has passed
between the event
and my response to it
that i fear being judged
as pathetic
or hypersensitive
thus i tend to close off
and instead suffer in silence
alone with all the emotions
i never learnt how to feel”
~ Zachary Phillips is a poet, author and podcaster. You can find him on social everywhere @zacpphillips, and at zachary-phillips.com
In this episode I share my latest blog post, I Don't Know How To Be A Dad, where I talk about the impact of having a neglectful, addicted father and how not being shown what to do/the ways to be a good father impact me with my children
If you resonated with this piece, I encourage you to read my story in the book ‘Under The Influence, Reclaiming My Childhood’, there I share the raw, honest, and vulnerable reality that was my childhood.
~ Zachary Phillips is a poet, author and podcaster. You can find him on social everywhere @zacpphillips, and at zachary-phillips.com
In this episode I share my latest blog post, The Problem With Pride - On The Connection Between My Trauma & Gender Dysphoria.
Thank you to the many people who have read it, resonated and chose to reach out in support.
You are amazing.
~ Zachary Phillips is a poet, author and podcaster. You can find him on social everywhere @zacpphillips, and at zachary-phillips.com
This episode is the first of a new epoch in my life. A time in which I am stepping away from the norm and into a life in which I open myself up, totally and fully to the world.
I have some offerings to share with you. Offerings that I know will be tremendously transformative and beneficial for those that undertake them.
If you are interested, book a discovery call here.
I have also released the eBook ‘Break Through Writers Block & Create Your Next Masterpiece’, it’s only $0.99 USD, so grab a copy!
Join me for a free 90 minute Zoom workshop where you will learn how to use creative writing for healing.
Learn how to use writing to process the past, accept the present, and embrace the future with positivity and purpose.
When: 9-10:30 am Saturday, 13th May, Australian Eastern Standard Time (GMT + 10).
Secure your spot here!
Just a couple of lessons learnt in the process of losing my job and picking up some bit work.
They say it is darkest before the dawn and I sure hope they are right!
I start and end this episode with readings from the book, A Requiem For What Could Have Been: Poetry For The Broken, out now as a paperback, eBook, hardcover, and audio
I have just released a poetry collection called A Requiem For What Could Have Been: Poetry For The Broken.
In this episode I talk about the book, sharing some of the poems within, the thoughts behind the collection, and the greater impact of writing for healing.
If you resonate with my work, you will get a lot from this collection.
It is out now as a paperback, eBook, & hardcover (audio coming soon)!
More medication more failure. Once again I was apathetic, depressed and not feeling at all like myself, to such an extent that it felt dangerous.
I am taking a break from medication whilst I wait for an appointment with a psychiatrist, as well as some test results back.
Hopefully something comes from it because whilst anxiety is bad, it feels like the lesser of two evils.
My first attempt at finding the right medication hasn’t gone so well… In this episode I share it’s impact, my thoughts, and what I am doing moving foward.
Thank you to everyone offering their support.
Sertraline
Medication saved my life.
It ‘worked’ but the implementation, support, and planning was laughably incompetent. The side effects were crippling and I didn’t have an exit plan, nor a holistic approach to wellness.
This was only the start of the my terrible indoctrination into the world of therapy.
15 years later, and I have the self care down pat, I meditate, exercise, write, and do the therapy. Nonetheless, I have had a significant downturn (this happens to the best of us).
Thus, in consultation with competent and trusted professionals, I have decided to go back on medication. In this episode I talk about my journey to get here and what it means for the future.
I am scared, but hopeful.
Unleash The Poet Within
Mindset Coaching
How To Get Your Sh!t Together
instagram.com/zacpphillips/
Take The Damn Pill
It’s okay to not be okay… but is it okay to be okay? Are we romanticising mental illness? What can we do to best safeguard our ongoing mental health?
In this episode I muse on these questions, as well as break down the come down from Christmas season.
Venus Fly Trap - Short Story
Subscribe to me on YouTube
Get $30 off Calmigo with coupon code ‘zacpphillips’
Read ‘How To Get Your Sh!t Together’ - The last self-help book you will ever need
Please rate, review and share this episode!
It’s that time of year again, when people like me find themselves conflicted by the festive season. On the one hand I want to enjoy myself, but on the other hand I feel overwhelmed by it all.
In this episode I discuss how I am managing to survive (and hopefully thrive) this Christmas.
I also talk about generational trauma - focusing on what it is, and why it is almost impossible to completely break the cycle.
Guard Your Mental State At All Costs - Blog
Scrying Thoughts - Poem
Subscribe to me on YouTube
Get $30 off Calmigo with coupon code ‘zacpphillips’
Read ‘How To Get Your Sh!t Together’ - The last self-help book you will ever need
Please rate, review and share this episode!
Today’s episode is the audio from a talk I did on building an authentic Instagram following for the Remotely Possible community.
I touch on the importance of engagement, connection, values, and being ‘real’. I also go into specific strategies like hashtags, stories, DM’ing, music and other techniques specific to the platform.
If you have a personal brand or business, this talk is a must for you!
1 on 1 coaching
instagram.com/kink_sex_positive - instagram account
Join The Remotely Possibly Community
Get $30 off Calmigo with coupon code ‘zacpphillips’
Read ‘How To Get Your Sh!t Together’ - The last self-help book you will ever need
Please rate, review and share this episode!
It is possible to heal from trauma, neglect and abuse. The process is slow and painful but ultimately rewarding.
I open this episode with the poem Forever Cursed To Sing, using it to highlight to journey I have taken thus far, as well as sharing the lessons learnt.
Keep Turning Up
instagram.com/kink_sex_positive
The Kinky Conversations Podcast
1 on 1 mindset coaching
Get $30 off Calmigo with coupon code ‘zacpphillips’
Read ‘How To Get Your Sh!t Together’ - The last self-help book you will ever need
Please rate, review and share this episode!
Today I muse on the impact of the modern world on my inner mental state, how anxiety seems to download 5 minutes after I wake, and why despite success online I still feel lonely.
I also discuss our lack of silence, wondering if our ability to constantly distract ourselves could be detrimental.
Overcome Philosophical Traps - blog
instagram.com/kink_sex_positive - instagram account
Get $30 off Calmigo with coupon code ‘zacpphillips’
Read ‘How To Get Your Sh!t Together’ - The last self-help book you will ever need
Please rate, review and share this episode!
I struggle with anxiety attacks and moments of overwhelm. Calm breathing helps - unfortunately, I don’t always remember to do it.
In this episode I share some approaches to calm breathing, as well as introduce the ‘CalmiGo’ - a device that helps you to slow down your breathing and ground you. I use it daily.
Get $30 off Calmigo with coupon code ‘zacpphillips’
How To Get Your Sh!t Together- book
10 Relaxation Breaths - blog
10 Slow Relaxing Breaths - guided meditation
Please rate, review and share this episode!
In this episode I talk about my approach to my online work, as well as the mental processors that have been holding me back.
I release everything I do, for free, because I don’t want money to be a barrier for life saving advice.
I moved out of home at 16. Back then I couldn’t afford food, let alone a book or therapy. So now I want to ensure that people who are in a similar situation to me have access to the advice, techniques, tools and resources that helped me to survive.
Links mentioned:
How To Get Your Sh!t Together
Mental Health Check List
Creative Writing For Healing
Please rate, review and share this episode!
What is the point of trying to advance ourselves when it is foreseeable that we will feel down regardless?
In the episode I share my waking mental state, deconstructing the narratives that plague me.
Links mentioned:
At Least You Are Paid Well
Wage Slave
Please rate, review and share this episode!
My brain tends to dwell on failure and quickly disregard success.
In this episode, I share my recent failure (and some successes) and discuss the reasons why it may be the case that we cannot easily move beyond our failings, despite them being insignificant and probably irrelevant to our current life.
I also read It Is Never The Right Time So Stop Stalling & Do It Now, from How To Get Your Shit Together
Links mentioned:
The Myth Of Normal - Gabor Mate
1 on 1 Mindset Coaching & Mentoring
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Am I starving or full? What am I actually craving to eat? When should I stop? And why does it feel like love and food are intertwined?
Recovering from trauma is a long and complex. My current, and longest, battle is around re-establishing the mind-body connection. I want to be know what I am feeling and what those feelings actually mean.
To do this I will be counting-calories. Not to lose weight, but to teach myself what the feelings that arise actually mean - without the added fear, anxiety and ignorance. Please help me to stay on track with this!
Trigger warning for this episode: eating disorders
Links mentioned:
Can’t Quite Express (book)
Social: @zacpphillips
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Who and what I am cannot be condensed into a label. What is a diagnosis other than a collection of symptoms?
In this episode I talk about my experiences with mental illness and gender identity, and how the attempt to fit a label can have detrimental consequences.
Trigger warning on this episode: gender, mental health, suicide.
Links:
Kinky Conversations Podcast
How To Get Your Sh!t Together
Social: @zacpphillips
Email: zac@zachary-phillips.com
Please rate, review and share this episode!
How much of our decision making process is a function of the unconscious mind? How many of our choices are rationally justified after the fact? Join me for an investigation into the workings of the mind and consider if we are fated to do as we do.
I also share Back To Scrolling from the book Bound to the Wings of a Butterfly
Please rate, review and share this episode!
In this episode I share the introduction and conclusion to the book ‘Bound to the Wings of a Butterfly’.
Bound to the Wings of a Butterfly is a collection of poetry, written as an act of writing therapy. It is about healing, recovery, and self-acceptance. About the journey of discovery that comes with true internal healing, and about transforming our lives, towards positivity, beauty, and love.
It introduces the process of writing poetry to heal. Breaking down the barriers to artistic expression, empowering the reader to pick up a pen, look inside, and let the words flow. Encouraging them to brave the darkness and to discover the light.
It is out now as an eBook, paperback, hardcover & I narrate the audiobook.
Please rate, review and share this episode!
In this episode I discuss the impact of over-analysing emotions of others and how excessively reading into tone/facial expressions/word choice can lead to the exact opposite outcomes from what was intended.
I also discuss my positive experiences with the initial stages of EMDR.
Links mentioned:Do You Love Me, Or Just The Idea Of Me? - poem
Please rate, review and share this episode!
Some of my responses to the current state of political turmoil engulfing the United States, as well as the potential flow on impacts for the rest of the world.
If you are here for my personal opinion either way, you will be disappointed.
I hope to highlight other angles of the issue as well as push for nuance, communication, detachment and rationality. I don’t have high hopes for a positive resolution however...
Links mentioned:An Apology To The Future - poem
The Kinky Conversations Podcast
Please rate, review and share this episode!
In this episode I introduce The Kinky Conversations Podcast, share its mind blowing immediate successes and play you the first interview!
About: “Welcome to the Kinky Conversations Podcast, where consent is king, pleasure is queen, and exploration of sexual expression is the name of the game!
Join your host, Zachary Phillips, as he interviews real people to find out what is really happening behind closed doors.
Nothing is off limits!”
Links mentioned:The Kinky Conversations Podcast
@kink_sex_positive - Instagram
Why does growth feel like escaping from quicksand? In this episode I discuss some of the new projects I am working on, and the impact of taking these steps is having on my mental state.
Growth is both my goal and a necessity, but that just adds to the pressure. Thus the risk of failure is increased.
Trigger warning on the introductory poem.
Links mentioned:blessed with life's baggageBound To The Wings Of A Butterfly
The Kinky Conversations Podcast
Skill Share Cooking Class
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Embrace the present moment with this guided mindfulness meditation.
Our goal isn’t to ‘empty our mind’ or ‘attain bliss’. Our goal isn’t to do anything, other than returning our focus back to the breath.
With a focused mind we can then explore the wonder of the universe, both inner and outer.
Links mentioned:Insight Timer Guided Meditation
Please rate, review and share this podcast!
A unique approach to coaching and how you can hire me.
This is just a short message to inform you of the coaching options that I now have available should you want them!
It would be a pay what you can/what you think it’s worth model.
Hit me up on social @zacpphillips or email: zac@zachary-phillips.com for more information and to get started.
A follower asked me to share my experiences of suicide ideation. This podcast is my response, hopefully it helps them, and you to heal, grow, recover and connect.
Mental illness is both invisible and insidious. Perhaps the reason we lose so so many to suicide and addiction; those suffering will do anything to end it, other than reach out that is.
So please, check on your friends. Even the strong ones. Especially if you notice a change, and even if you don’t.
Trust your intuition and risk an awkward conversation. Because doing so may avoid having to endure the worst phone call of your life.
Links mentioned:Behind A Smile Lies Darkness - poem
Overcome Philosophical Traps - blog
Creative Writing For Healing - Insight Timer
Poetry For Self Expression - Skillshare
How To Get Your Sh!t Together - Book
Bound To The Wings Of A Butterfly - Book
Please rate, review and share this podcast!
How can you pin down a feeling of unreality? When even the act of focusing causes you to drift?
In this episode I attempt to explain the reality of dissociation from within the condition. Obviously this is somewhat of a paradox, but through poetry and introspection I hope to explain the state of my mind.
Links mentioned:Memories Compress
i drift
Bound To The Wings Of A Butterfly
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COVID fever dreams are wild!
In this episode I discuss how stories impact our ability to connect with our lives in a meaningful way, as well as the impact of dissociative identity disorders have on connection to the self and society at large.
Links mentioned:Bound To The Wings Of A Butterfly
My TicTok
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My thoughts as I enter into a seven day forced isolation due to my wife contracting COVID.
I discuss how I plan to maintain sanity, the potential silver linings and what I hope to get done.
I also dive into the concept of morality, subjectivity, human fallibility and the issues around forming opinions.
Links mentioned:Bound To The Wings Of A Butterfly
Win Bigly
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Yes, Will Smith slapped Chris Rock. Yes, it was shocking. But perhaps there are far more shocking and consequential acts of violence occurring as we speak?
Here is my take on the event, as well as a meta discussion of our collective response to it, and the implications of that response.
As I say in the episode, if I am wrong, please enlighten me!
Resources mentioned:Bound To The Wings Of A Butterfly - Book
Please rate, review and share this podcast!
Big news, I’m now earning enough from my online work to pay the rent. That’s right, my poems are paying the bills baby!
Breaking this milestone came as somewhat of a surprise. Given that I have multiple sources of income, it took until tax time for me to do the math, and realise that I had, after five years, in-fact ‘made it’.
True, I’m not living off my work, I’m not uber wealthy or well known, but the fact remains, the rent is paid, and next year is looking even better.
It’s with this in mind that I wanted to give you a rundown of my approach. What follows are the techniques, strategies, and mindsets that I am currently employing.
Think of them as a realistic counter to the endless other posts claiming that you can make thousands of dollars online with little to no effort…
In this episode I introduce my latest book, and discuss how to make money from your art.
Resources mentioned:Bound To The Wings Of A Butterfly - Book
Paying My Rent, One Poem At A Time - Blog Post
Please rate, review and share this podcast!
One of the benefits of this podcast is that I can talk freely, using this medium as a form of therapy.
If you are interested in listening to me break down my woes and come to some semblance of sanity, perhaps take a listen. But be warned, I am offloading my issues here, not providing solutions.
Resources mentioned:Skillshare
Insight Timer
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It feels like the world is in utter chaos right now. War, pandemic, scandals, corruption, and hypocrisy are rampant. We have more information than we need, and little ability to impact anything.
In this episode I discuss my response to recent events, highlighting how I am attempting to stay sane during it all.
Resources mentioned:Skillshare
Insight Timer
Mindfulness, A Guidebook to the Present Moment
How To Get Your Sh!t Together
Please rate, review and share this podcast!
Escape from the stress of the world with this amazing guided meditation. Using a combination of mindfulness, breath work, body scanning, and visualisations, this session will serve as a mini day spa for the mind. Use it whenever you are feeling overwhelmed, or in need of a recharge. Enjoy.
Check out my other guided meditations, talks and 10 day courses on Insight Timer
Please rate, review and share this podcast!
What worries me more than the details of the latest controversy is the cycle of controversies that we are continually exposed to.
Wait a week and that issue will be replaced by another one - just as ‘offensive’, just as ‘important’, just as ‘impactful’.
I don’t buy it.
This episode explores some of the recent issues from a meta-perspective, focusing on the value of detachment and introspection to determine how we really feel about a topic, and using ‘offence’ as a way to learn more about ourselves.
Please rate, review and share this podcast!
Writing therapy saved me this Christmas. My therapist recommended that I take note of all of the things causing mental duress. Doing so was revolutionary. Most of the anxiety and rumination simply disappeared and I was left with a list of stimulus overloads that I could now see clearly and thus manage.
In this episode I reflect on the Christmas season, discuss the process of writing therapy, as well as discuss my creative plans for 2022.
I wish you well for the year to come!
Links mentioned:
- Poetry For Self Expression (Skillshare course)
- Creative Writing For Healing (Insight Timer Course)
- How To Get Your Sh!t Together
- Kink, Volume 1
- Lucidity
- Social media: @zacpphillips
It’s that time of year again, when festive joy is replaced by obligation and overwhelm.
In this episode, I share how December is something for me (and many of you) to endure. Survival is put at a premium and strategies to maintain some semblance of normality are introduced.
I also have a meta discussion as to the point of this podcast, coming to the conclusion that I use it as another form of writing therapy - offering up a model for you to potentially replicate for your own healing (it never has to be shared of course).
Writing therapy piece ‘In The End, It Doesn’t Even Matter’
Writing therapy resources: Blog post - Skillshare course - Insight Timer course
Maria joins me to discuss the creative process behind KINK, Volume 1 - my latest book of erotic fiction and poetry.
We cover idea creation, writing, and editing. Her responses to the more extreme stories, reader feedback, the BDSM community and the links between sex, relationships and mental health.
We also discuss how I handle my friends and family potentially reading it as well as how I will handle the judgements/opinions/issues that may arise.
We end the episode with the short story ‘Friends With Benefits’
KINK, Volume 1 is out now: paperback, eBook & Audio, and can be read for free here: https://www.zachary-phillips.com/projects/kink
Follow me: instagram.com/kink_sex_positive
This episode is NSFW!
Is something missing from your life? Some undefined hole that simply can’t be filled? Perhaps it a bug of our society.
A structural fault caused by the interplay between goals, technology, geography, values and opulence.
If left unchallenged, these influences can produce a feeling of a lacking something of meaning, connection, identity and purpose.
This podcast begins with a reading of a poem ‘Why’. From there I discuss this feeling of lack, and how to combat it.
I also mention the book ‘Tribe’ by Sebastian Junger, who offers amazing insights, references and anecdotes on finding meaning in the modern world.
I operate under the paradox of striving for stability whilst balancing the chaos that comes my way.
Recent global events have collided with a collection of challenging personal tragedies that has left me feeling rocked.
This podcast begins with a reading of a poem ‘I Took It For Granted’. From there I discuss how I am responding to these events in a way that both ensures my mental stability, as well as best supports those around me.
I also discuss ‘reflective listening’ from the book ‘The Highly Sensitive Person’ in order to provide emotional support to people who’s situation don’t have a fixable solution.
For the last 75 days I exercised 90 minutes or more and cut all sugar, fast food and alcohol. The results were not impressive.
It’s all to easy to fall into the trap of mass marketed diets. ‘Do this and you will look like me.’
They don’t work - at least not as quickly or exclusively as advertised.
In this episode I breakdown my journey through 75 HARD. I share my results and discuss how, whilst ‘good’, they are not as impressive as you would initially believe.
75 Days Of:
- 2 x 45 min exercise sessions
- 3L water
- No sugar, fast food, or alcohol
- Cold showers
- 10 pages of non-fiction
- Daily progress pictures
Results: (Before -> After)
Weight: 85 -> 87kg
Waist: 88 -> 90cm
Biceps: 37 -> 37cm
Chest: 100 -> 106cm
Neck: 40 -> 40cm
Thighs: 56 -> 61cm
-Body composition has improved (more muscle, less fat), less visible love handles and belly, more visible muscle definition.
- Feeling far more energetic/young.
Resources mentioned:Instil Discipline Into Your Life - Skill Share Course
Successfully Complete 75 HARD - Skill Share Course
What happens when a society has no memory? When every issue feels just as important to every other issue? When we are so over saturated with conflict and controversy that we lose the ability to discern real problems from surface level irritations?
In this episode of The Reality Check Podcast I break down how technology, the news cycle, and social media is warping the social fabric of our society and creating a never ending roller coaster of conflict - all for profit.
Resources mentioned:Mindfulness, A Guidebook To The Present Moment
Insight Timer - Meditation Talks
Skillshare - Meditation Courses
Unless we speak our truth, our narrative will be created for us. People will believe what they see online, pushed by the curators of their individual echo chambers.
Thus other’s perception of you, and the people belonging to your groups, will not be correct. Quotes will be mined, small disagreements emphasised and conflicts stoked.
All for profit.
In this episode of The Reality Check Podcast I break down our moral imperative to share our unique stories.
The Share Your Story Project: zachary-phillips.com/shareyourstory
Neglect is the absence of love, support and guidance. It’s impact is multifaceted, spanning every aspect of a sufferers life.
I have started blogging on the topic in the hopes to reduce the stigma, explain the impact, and to connect with fellow suffers.
Two of my recent posts received a lot of comments and engagement, so I decided to feature and expand upon them here.
1: The Impact of Neglect on Every Aspect of my Life
2: What Friendship Looks Like When You Have A Mental Illness
I have just released KINK Volume 1.
A collection of 33 erotic poems and short stories. The reception has been amazing, with some incredible reviews, responses and readings.
In this episode I introduce the book, share some of the feedback, talk about the writing process, and discuss the connection between mental health and sexual expression.
This episode is NSFW!
Read KINK Volume 1, or grab a copy: zachary-phillips.com/projects/kink
When my 4 year old son asked me about death, I decided to be honest with him. In this episode I break down how I responded and why.
The reality is that we will all pass. The fact that this all ends gives life meaning.
If you are struggling to explain death to your children, or even to yourself, this short talk will help. It isn’t an easy conversation to have, but it is worth having - before someone close passes. That way they will have some conception of their loss, as well as an appreciation for the present moment.
To combat lockdown fatigue and build mental toughness, I have started the 75HARD challenge.
For 75 days I will be:
- Exercising 1.5 hrs
- No sugar, fast food, or alcohol
- Drinking 3l + water
- Reading 10+ pages non-fiction
- Cold showers
- Daily progress pics
Follow my progress on instagram.com/zacpphillips/.
I am also introducing KINK, Volume 1:
“Discover your hidden desires.
Get ready to be enticed, aroused, and intrigued as you make your way through this collection of short fiction and poetry.
KINK is erotica at its finest - an exploration of sexuality, relationships, and desire, blended with sharp social commentary on the nature of romantic connection in the modern world.
It will engage all your of senses. You will find yourself both fantasising and contemplating the various kinds of debauchery found within.
No matter your KINK, this book has something for you.”
I have taken to doing 3-minutes of slow calm breathing during transitions as a way to reduce resting anxiety.
In This episode I share how this simple intervention has had a profound impact on my mental state as well as my ability to fall asleep at night. Try it, take a just one slow calm breath and see how you feel!
I also introduce my kids meditation series 'Silent Superheroes' - a collection of guided meditations available on Insight Timer and on YouTube
https://www.zachary-phillips.com/projects/silent-superheroes
I am not in the best way ATM, but unlike previous times I have felt this way I have made a different choice.
Rather than choosing to inebriate myself, I chose not to. I recognised how I would feel during and after the inebriation, and how I have previously felt and made a different choice.
So now I have been left to sit with the pain, but also to recognise that my pain won’t last (because it never lasts).
I can take good actions:
- I followed my crisis plan
- Undertook self-care
- I prioritised my mental health
- I focused on the good
Maria joins me to discuss the concept of reframing our prior conditioning to observe reality as it is, first using our recent birth experience, but then taking that concept into all areas of life.
It’s not ‘pain’ it is ‘tension’, this language change has profound impact on the outcome of birth.
We also discuss how meditation and breathing help to control the mind
Links mentioned:The Abundance Mentality
Books:
Mindfulness, A Guidebook To The Present Moment
Daily Rituals, How Artists Work
We have a tendency to believe that happiness will come ‘when we make it’ or ‘when we accomplish the goal’. In this way we delay our happiness to some future state.
The problem is that we live the majority of life in the pursuit, and when we finally do arrive, our happiness is short lived.
Thus we risk living a life where we are delaying our happiness, and never actually enjoying it, or the present moment.
But the good news is that once we recognise this process, we can start mindfully appreciating the present moment and enjoying the journey as well as the destination.
—
Mindfulness: A Guide Book to the Present Moment - http://bit.ly/mindfulness-a-guidebook
Join me for live morning mindfulness sessions, 6:40am AEST on Instagram https://www.instagram.com/zacpphillips/
Replays on IGTV & YouTube
There is nothing in life that doesn’t change.
Consider your body, your goals, your life. It is always changing and will always change.
In this talk, I break down how mindfulness helps us to accept change and embrace it by living in the moment.
By seeing reality as it is, for what it is, we can find peace.
—
Join me for live morning mindfulness sessions, 6:40am AEST on Instagram https://www.instagram.com/zacpphillips/
Replays on IGTV & YouTube
Positive daily habits are the key to personal development and growth.
Start slow and let life open up to accommodate the new habit. One minute a day is infinitely better than none - and the change will not come as a shock.
Your mind, body, and life will accommodate to your new habit and it will stick.
—
Join me for live morning mindfulness sessions, 6:40am AEST on Instagram https://www.instagram.com/zacpphillips/
Replays on IGTV & YouTube
Live morning mindfulness sessions, 6:40am AEST on Instagram https://www.instagram.com/zacpphillips/
Program:
06:40 - Welcome + short talk
06:50 - 5 minutes of mindfulness meditation
06:55 - QnA + Closing gratitude
I would love to see you there!
Update and introduction to my new baby, new book and new webcomic!
Mindfulness: A Guidebook to the Present Moment - ‘Meditation made easy’ - out now as a paperback, ebook & audio book.
www.zachary-phillips.com/books-1/mindfulness-a-guidebook-to-the-present-moment
Depresso Espresso - A comic about an introverted coffee cup’s attempt to understand the world.
www.depressoespressocomics.com/
Everyone assumes they are the exception to the rule; that one person who will never trigger me, and who won’t cause me social anxiety. Who I can feel ‘truly safe’ to be myself around…
In this episode I discuss how the symptoms of mental illness is not person dependent; friend, family and strangers alike can and do (by no fault of their own) impact me.
I also talk about the importance of breaking the stigma around men’s mental illness, as well as the journey of finding a competent therapist.
Ever find yourself stuck in the middle of a conversation that you weren’t prepared for? One that is triggering, intense and wholly inappropriate for the situation?
I have.
In this episode I discuss how to manage these conversations, in a way that both protects your mental state as well as the relationship.
I also introduce ‘Creative Writing For Healing’ - 10 Day Insight Timer Course
Introducing my latest book ‘Reflections of the Self; The Poetry, Insights and Wisdom of Silence’, out now as a paperback, eBook and on audio.
This book is one part poetry, one part introspective spiritual discussion. In this episode I share the chapter ‘Finding Peace Through Perspective’, which begins with the poem ‘Two Leaves’.
Open and honest communication is essential to all relationships, yet the process of expressing ourselves in a way that can actually be understood is far more complex than it appears at first glance.
In this episode I muse on all that is necessary for your words to accurately portray the meaning you intend.
Introducing the Abundance Mentality Podcast - 20 minute snippets to improve your health, wealth, spirituality, and relationships!
Each episode, Maria and I break down the best books out there, and share how we are applying the lessons learnt in our lives.
There are five episodes already out, and more to come. Enjoy!
Links mentioned:
The Abundance Mentality Podcast
Clearly 2020 was unprecedented - Bushfires, Covid, Trump, BLM etc.
But looking back over it, what have we learnt, how have we grown, and where to from here?
Links mentioned:
How To Get Your Sh!t Together
Insight Timer
Skillshare
Reflections of the Self
Christmas can force us to spend time with people we otherwise wouldn’t. This can produce a level of anguish, triggers, and awkwardness; all resulting in a diminished mental state.
Fortunately there are ways that you can guard your mental state in order to survive the coming week.
I’m Coming For You - Poem
Reflections of the Self: The Poetry, Insights and Wisdom of Silence - Out now
Your support makes this podcast possible.
Life with mental illness is full of ups and downs. The acceptance of this reality is vital for healing and growth. I am increasingly wary of self-help gurus and life coaches who only project positivity - this is not how reality works. And denying it (or not showing it) can ostracise people into the belief that they are alone in their suffering. This is simply not true.
Reflections of the Self: The Poetry, Insights and Wisdom of Silence - Out now
Your support makes this podcast possible.
Introducing my 10 meditation course on insight timer ‘Your Mindfulness Toolbox For Daily Living’.
In this course you will learn a collection of traditional and novel practices, techniques, concepts and strategies to attain mindfulness, and take the benefits of clarity, calm and control off the meditation mat and into every day life.
Daily meditation has helped me to reduce anxiety and depression, improve my focus and functionality, as well as foster deeper and more meaningful relationships.
This course will bring these same benefits to you.
In order to stay functional, I find it necessary to observe the trends. Am I acting, feeling and performing as normal? If not, why not?
By monitoring my warning signs, I can best take preventative action to avoid a catastrophic downturn in my mental health.
Read ‘Notice Your Warning Signs’ Ch 2:2, of How To Get Your Sh!t Together.
Your support makes this podcast possible.
Is it possible to see the world objectively, to understand events as another does, to truly empathise, and to step outside of ourselves?
We are blinded by our bias; our upbringings, religions, parents, education, gender, age and ethnicity.
These things will dictate what we believe, and how we interoperate new information, and thus how we perceive and act upon the world.
Poem: Other Than Here
Subscribe To My YouTube Channel
Your support makes this podcast possible.
Everybody’s life has unique challenges, but no matter where we find ourselves, there are still positives to embrace, along with the realisation that it could be worse.
In this episode I discuss how contemplating darkness has helped me to better see the light, and how it could help you as well.
Read ‘Contemplate Darkness’ Ch 2:1, of How To Get Your Sh!t Together.
Your support makes this podcast possible.
Today I am going to share the financial side of my online work, breaking down the profit’s made against hours spent working. I hope to show you the growing success, as well as highlight how all of what I am doing here is clearly a passion project. My ongoing hope is to create the resources (books, blogs, podcasts, teachings) that I wish had have existed when I needed it most, and to destigmatise mental illness, trauma and the recovery process.
— Total incoming: $913 p/m Total outgoings: $51 p/m Profit: $892 p/m Total hours worked: 78 p/m Therefore my current hourly wage = $11.40 Over four years, this drops to around $2 p/h*
*P.S. Yes, it is totally worth it!
Your support makes this podcast possible.
Optimal performance is found in the balance between action and rest.
I have learnt my limits and have come up with an approach that enables me to be hyper-productive, without burn out.
In this episode I breakdown my approach.
Links Mentioned:Extreme Ownership - Jocko Willink
Insight Timer: Guided Meditations
Email List Sign Up
Daily Task List
Your support makes this podcast possible.
I have long since struggled to find the right diagnosis, as well as with the concept of a diagnosis it self.
Not only can a diagnosis be prescriptive and limiting, it can also be given incorrectly. There is a massive crossover between the symptomologies, and some specialists have a tendency to over diagnose to the affirmative of their area.
What’s more, the clinical setting is a limited and artificial representation of the patients experience.
All this can lead to a confusing, drawn out and exhausting experience for those of us navigating our way through our mental health concerns.
Links Mentioned:The Body Keeps The Score - Bessel van der Kolk
I Hate You Don’t Leave Me - Kreisman & Straus
Asperger Syndrome - Tony Attwood
Under The Influence - Zachary Phillips
Your support makes this podcast possible.
Unless you are completely honest with yourself, your actions will be out of line with your true purpose. By ‘true purpose’ I am not referring to anything religious or spiritual. I am referring to what you as an individual, given your unique set of genetics and environmental influences, is best set up to do.
In this episode I share ch:5.1 - Live Honestly, from the book How To Get Your Sh!t Together
Your support makes this podcast possible.
Over the last couple of weeks, my mental state has taken a turn for the worse.
In this episode I break down what has happened & why, as well as discuss what I am doing to mend.
We are in unprecedented times, so it makes sense that you may be also struggling.
Feel free to connect with me on social media @zacpphillips
Your support makes this podcast possible.
Mindfulness Meditation is the act of purposefully paying non-judgmental attention to the present moment.
To begin meditation, focus on the sensations of your breath. When you notice that you are distracted, gently return your focus back to the breath. Sounds simple enough, however, the beginning meditator quickly runs up against a plethora of questions, concerns and insights.
This talk aims to inform and empower all who wish to start a successful mindful meditation practice.
You can listen to more of my guided meditaitons for free on the Insight Timer app here: insig.ht/zacpphillips
Introducing The Motherland Podcast - A place to learn conversational Russian, dive into the culture and hear some ridiculous stories about our experiences visiting The Motherland.
In this episode we discus Putin’s play for an eternal rein, and thought it was time to break down the reasons why (not…?) to visit Russia.
You can listen to The Motherland Podcast on iTunes, Spotify, Stitcher, or find it on your favourite app.
Active self-care is vital to maintain functionality. Last week was a struggle for me, so I decided to take some action.
Self-Care Sunday Challenge:
- 1 hr Meditation
- 15 mins Writing Therapy
- Full Day Fast
- 1 hr Walk
- 30 Minute Stretch
- 2L Water
- Warm Bath w/Book
In this episode I break down my day and its impact.
Links Mentioned:Self-Care Challenge - Blog
Your support makes this podcast possible!
Luck comes to those who act.
The Gods honour those who act. If we want to see positive improvements in our minds, bodies or spirits, hope isn't enough; we need to act. Good habits, performed daily, lead to improvement.
It is time to take the actions necessary to turn you into the person you are meant to be.
Links Mentioned:Insight Timer - Profile
Your Actions Are A Prayer - Poem
Your support makes this podcast possible!
We are living in tumultuous times.
The impacts of Covid aside, we are facing social disruptions and protests.
The Black Lives Matters movement, Trump and issues like wealth disparity have resulted in an increasing number of people to call for a revolution; to take action to tear it all down.
This is my response to those calls.
Links Mentioned:Empires Fall - Poem
Support:
Head over to patreon.com/zacpphillips to support the podcast and get some cool rewards.
Trauma, neglect and abuse leave lasting scars upon individuals and families. It is generational - what happens to the child is often repeated when they become the adult.
The cycle can be broken of course, but with out therapy and a lot of work it likely wont.
*Extreme trigger warning on this episode
Links Mentioned:The (Un)Happy Family - Poem
Support:Head over to patreon.com/zacpphillips to support the podcast and get some cool rewards.
Coffee is a drug, but unlike prescription medication it’s not given any respect. This despite the fact that we consume it to alter our mental states.
I practice ‘strategic caffeination’ - specifically choosing when to use it, and abstaining at other times - just as I would with all drugs.
Coffee is a useful tool, but over use reduces its effectiveness and causes anxiety.
Links Mentioned:Strategic Caffeination - Blog
Destroy Bad Habits - Skillshare Video Course
Support:Head over to patreon.com/zacpphillips to support the podcast and get some cool rewards.
I need to learn to be okay with failure. To accept my own imperfections and to let things go.
Doing so will enable me to take risks and try new things. There is a risk that it won’t turn out well, but to not take the chance is far worse.
Whats the alternative? To live out my life, never leaving the comfortable rut?
Links Mentioned:Atelophobia - poem
Support:Head over to patreon.com/zacpphillips to support the podcast and get some cool rewards
The page listens. It doesn’t judge. It can be discarded.
Alongside meditation, exercise and self-care, writing therapy is a central part of my mental health management.
In this episode I break down my process, and teach you how to do it yourself.
Links Mentioned:Writing Therapy - poem
Frozen In Time - writing therapy example
Under The Influence: Reclaiming My Childhood - book
Writing For Self-Expression - Skillshare video course
Express Yourself Daily - blog
Share Your Story Project
Support:Head over to patreon.com/zacpphillips to support the podcast and get some cool rewards.
Changing medications has highlighted the potential (& extreme) range of my moods. Over the course of a day I went from depressed to hyper-sexual.
In this episode I discuss my challenges with emotional variability as well as the ways I am managing my medication.
Links Mentioned:Waste A Day (poem)
Support:Head over to patreon.com/zacpphillips to support the podcast and get some cool rewards.
The life we have now is distinctly different than the one we were promised.
Job security and income levels are down the drain, education leaves us crippled by debts, people are rioting and the planet is warming. Our leaders seem incompetent and corrupt.
And our lower backs hurt.
Links Mentioned:
'Adulting, Would Not Recommend' - Poem
'Twitter & Tear Gas' - Book
’JRE e1494’ - Podcast
Support: Join the $15 Tier on Patreon to support my work and get exclusive access to Lucidity, How To Get Your Sh!t Together & Bonus Video Courses.
Navigating trauma isn’t easy. Not for the person suffering, nor for the people around them.
When triggered, I am faced with an overwhelming gush of emotionality. I feel afraid. I feel like I am reliving the past trauma.
This can cause me to act in a way that seems selfish - I will lash out, require comfort or alone time. I can seem angry and ungrateful - Despite this, I need the support of those close to me.
Open and honest communication is key.
In this episode, I read and dissect my poem 'I Over Thought It & Hurt My Own Feelings,’ and discuss how you can help someone who has been triggered.
Links Mentioned:
'Words On A Page' - Book
'Poetry For Self Expression' - Skillshare Video Course
Support:Join the $15 Tier on Patreon to support my work and get exclusive access to Lucidity, How To Get Your Sh!t Together & Bonus Video Courses.
How do I explain this feeling?
The one that comes unwilling,
The kind that divides my mind,
And puts my words into a bind?
How do I explain this feeling?
The one that sends me reeling,
The kind that crushes my hope,
And leads me straight to dope?
How do I explain this feeling?
The one that is not appealing,
The kind that drags on all night,
And makes my personalities fight?
How do I explain this feeling?
The one that wants concealing,
The kind that highlights my shame,
And forces me to take the blame?
How do I explain this feeling?
The one that reminds me of squealing,
The kind that is on repeat,
And reminds me of my defeat?
How do I explain this feeling?
The one that leaves me milling,
The kind that takes away my aim,
And leaves my full of pain?
How do I explain this feeling?
—
As a response to trauma, we may dissociate.
This is a defence mechanism, one that keeps us safe from the terrors of the moment. It blocks us off from reality and keeps us safe.
Unfortunately, this process can run rampant, triggering itself in times of safety and peace, leaving us confused and unable to understand what is happening or explain it to ourselves or others.
In this episode I read and dissect my poem ‘How Do I Explain This Feeling’.
Links Mentioned:
'Words On A Page' - Book
'Poetry For Self Expression' - Skillshare Video Course
'Mindfulness Meditation' - Skillshare Video Course
Protesters are on the streets and people are rioting. Police are out in force.
Clearly something needs to change, but will it? Will the passion, anger and outrage over George Floyd's death result in real world change? Or will it die out, only to be reignited following another similar tragedy?
In this episode I explore the causes and results of racism, and dissect the impact of the medias twisting of the narrative to pander to their viewers bias.
I discuss if it is even possible for a ‘privileged’ person to truly empathise and understand systemic racism, and suggest that the changes that are needed may realistically take a long time to be implemented.
Support: Join the $15 Tier on Patreon to support my work and get exclusive access to Lucidity, How To Get Your Sh!t Together & Bonus Video Courses.
When you get triggered it can feel like the world is ending, like all your past trauma is happening simultaneously.
In this episode I discuss how it feels for me, as well as what I do about it in the moment and over the long term.
Links Mentioned:Share Your Story
Support:Join the $15 Tier on Patreon to support my work and get exclusive access to Lucidity, How To Get Your Sh!t Together & Bonus Video Courses.
When I drop my morning routine, my day typically falls to pieces.
I need to start the day with meditation and exercise before I start my work.
This is true for the creative days as well. Routine gives me a secure place to create from.
Links Mentioned: Lucidity
Support:Join the $15 Tier on Patreon to support my work and get exclusive access to Lucidity, How To Get Your Sh!t Together & Bonus Video Courses.
Emotions colour the perceptions of both the giver and the receiver. Potentially resulting in misalignment of support.
Do you want/need emotional validation, practical support or actionable advice?
In this episode, I discuss the importance of detachment and honest communication on all sides.
Links Mentioned:
Bonus Video Courses
Skill Share
Get Early Access:
Patreon
The symptoms of depression, anxiety and other mental afflictions can at times have physiological causes.
In this episode I discuss the importance of conducting a ‘status check’ of your physical body, doing self care and of making a crisis plan before you need it!
Links Mentioned:
Make A Mental Health Crisis Plan - Video Course
Zac’s Crisis Plan - PDF
Support: Join the $10 Tier on Patreon to support my work and get exclusive access to my bonus video courses.
Enter a universe where dreams are connected.
Where you can control, manipulate, and influence the dreams of those around you. Where you can sell your dream time for experiences and store it for later use.
In this episode I share a chapter of my next book Lucidity, as well as discuss how you can read more!
Links Mentioned:
The Dream House Of Ill Repute (Chapter)
Support:Join the $10 Tier on Patreon to support my work and get exclusive access to Lucidity chapters as I write them + behind the scenes videos!
Working out how you work is vital. There are many different approaches to performance, but what works best for you?
In this episode I breakdown the optimal circumstances for my own artistic performance, as well as how I came to know it, and then give you the tools to do the same.
Links Mentioned:
The Writer’s Prayer (poem)
I Withdraw (poem)
Writing Lecture
Daily Rituals (book)
Mistborn (Book)
Writing Excuses (podcast)
Support The Podcast:Patreon - Buy Me A Coffee - PayPal - Books
Lucid dreaming involves becoming aware that you are dreaming and then taking control of the dream.
I use it as a form of wish fulfilment, exploration and inner therapy.
In this episode I discuss how to get and stay lucid and dive deep on why you should give it a try.
Links Mentioned:
The Dream Journal (Medium Publication)
Learn To Lucid Dream: 101 (Skillshare Course)
Support The Podcast:Patreon - Buy Me A Coffee - PayPal - Books
The only way to truly heal is to embrace your past. To acknowledge it, work through it, and accept to it.
Ignoring it won’t help, and hoping it will go away is just wishful thinking.
This is a hard process, and one that must be repeated often. But the result are worth it.
In this episode I share how writing therapy has helped me to relieve some of the inner pressure. I cover some of the problems and pitfalls of using writing therapy to address trauma. I also share two pieces of writing therapy, the poem ‘Flash Back’, as well as a short essay ‘What is a dream?’.
Links Mentioned:Flashback: 00:21:37
What Is A Dream 00:31:42
Learn To Lucid Dream: 101 (Skillshare Course)
Writing Therapy For Mental Health (Skillshare Course)
Words On A Page: Killing My Inner Demons Through Poetry (Book)
Under The Influence: Reclaiming My Childhood (Book)
The Zahir - Paulo Coelho
Support The Podcast:Patreon - Buy Me A Coffee - PayPal - Books
We are a product of our environment. Our values, beliefs and societal norms are just a construct of the time and place we are born.
Historical events cause societal shifts. War, revolution, natural disasters and disease change the people experiencing them. When those people reintegrate with society, the entire society is transformed.
We are in the middle of an unprecedented global event. In this episode of The Reality Check Podcast, I discuss how our shared experience may transform the foundations of global society.
Support The Podcast: Patreon - Buy Me A Coffee - PayPal - Books
Clutter is depressing and anxiety inducing.
Unfortunately anxiety and depression often leads to disorganisation and indecision, which causes the accumulation of more clutter.
This is cyclic.
In this episode I discuss the connection between mental health and our environments, as well as ways that we can take positive action in the face of mental illness and mess.
Links Mentioned:Changing Habits 101 (Skillshare Course)
Create A Killer Morning Routine (Skillshare Course)
Under The Influence: Reclaiming My Childhood
Support The Podcast: Patreon - Buy Me A Coffee - PayPal - Books
There is a certain romanticism to revolution: overthrowing tyranny, destruction of the systems of corruption, bringing fairness and equality to the oppressed masses.
Unfortunately the reality is violent, chaotic and unpredictable; often with completely undesirable outcomes for most people involved in the revolt.
I am concerned for society. There is so much hate and distrust, perpetuated by communications technology that punishes nuance and rewards soundbites and appeals to emotion.
In this episode I discuss this issue, and what we can to combat it.
Links Mentioned:
Making Sense Podcast - Sam Harris
Common Sense Podcast - Dan Carlin
Support The Podcast: Patreon - Buy Me A Coffee - PayPal - Books
Looking at Coronavirus through the lens of collective trauma will help us to manage the crisis - both internally and communally.
We are all going through something new, unique and scary. We don’t have complete information, and we are seeing people lose their freedoms, livelihoods and lives.
This is traumatic, and is causing us to act and respond in a compromised way.
In this episode I discuss the importance of mentally re-framing as a way to maintain our mental states and relationships.
Links Mentioned:Writing Therapy Skillshare Course
Pandemic (poem)
Self Defence 101: Prevention
Under The Influence: Reclaiming My Childhood
Words On A Page
Support The Podcast:Patreon - Buy Me A Coffee - PayPal - Books
When you are triggered, you feel like the trauma is happening again.
This is never an easy situation to manage. Whilst triggered, you will experience intense emotions combined with a diminished ability to cope.
This can lead to catastrophe.
In this episode I discuss how I manage my triggers, both internally, as well as how I explain it to those close to me.
_
Your Support Makes This Podcast Possible: patreon.com/zacpphillips
Chapter: (00:19:20) - ‘The Carrion Feeder’ from Under The Influence: Reclaiming My Childhood
Links Mentioned:
Trauma Sensitive Mindfulness
The Body Keeps The Score
People will profit from Covid-19. They will use this situation to their advantage. This is what people have always done.
It doesn’t mean they created the virus, and it doesn’t mean there is a conspiracy. All it means is that people are opportunistic.
Governments included. We will see an expansion of powers, and thus a contraction of freedoms.
In this episode I deconstruct the conspiracy theories and discuss the personal impact of our governments response to the crisis.
Links Mentioned:What if we did nothing?
The Coronavirus Explained & What You Should Do
- Your support makes this podcast possible.
It is all to easy to look at the end result of someones life and believe that they had it easy, and that they knew where they were going.
We are blessed with hindsight and detachment.
Every successful person has their cross to bear. Most had no idea that they would make it to the heights that they did.
What does it take to keep going? How do you know that you are on the ‘right path’?
- Your Support Makes This Podcast Possible: patreon.com/zacpphillips
Chapter: (00:40:40) - ‘The Carrion Feeder’ from Under The Influence: Reclaiming My Childhood
Links Mentioned:Gary Vaynerchuk
There is a new normal coming, one of restrictions & social isolation - this is an unavoidable reality. But what can we do to stay mentally healthy?
In this episode I discuss the importance of accepting reality, establishing a morning routine and planning your day. I also highlight the increased need for effective self care and a shift towards focusing only on your circle of influence.
Get A Free Audio Book: audibletrial.com/zac
Get Two Months Free Access To Skillshare: skillshare.com/r/user/zacpphillips
Links Mentioned:
Create A Killer Morning Routing - Skillshare Course
State wide lock-downs are in place, effectively shutting down normal life as we know it. This presents obvious challenges, both financial, social and mental.
Adapting to these changes will take time, but it is possible.
In this episode I discuss my reaction to the Corona-virus situation, the need for continuing self care, as well as the potential state of the world moving forward. I also touch on how to talk about this crisis with children (and the importance that we take the time to do so).
- Get A Free Audio Book: audibletrial.com/zac
Links Mentioned:
Mistborn (trilogy) - Brandon Sanderson
How To Meditate (Blog Post)
Skill Share Meditation Courses
Waking Up App - Sam Harris
There is always something to be afraid of.
This is by design. The media outlets, social media platforms and people in the public domain all have a vested interest in promoting this fear: it keeps you coming back for more information.
This leads to advertisement revenue.
The real world risk for most of us from the Coronavirus is minimal. There is little that you can do to prevent it.
I prefer to step back, turn off the 24hr news cycle and look at life as it actually is, not as what I am being told it is.
- Your Support Makes This Podcast Possible: patreon.com/zacpphillips
Review: (00:17:20) -How To Win Friends And Influence People, Dale Carnegie - Listen for free via audibletrial.com/zac
Links: Fighting over toilet paper
The Coronavirus is causing a disruption to normal life.
For me this has meant stopping social gatherings, reducing my training, delaying profession development, and most significantly, the postponement of my therapy sessions.
Maintaining mental health is vital at all times, but particularly now.
In this episode, I discuss the impact of the Coronvirus, and what I am doing about it.
Links Mentioned: Ozzy Man Hand Wash
Flatten The Curve
Meditation For Managing Fear Video
Support This Podcast: patreon.com/zacpphillips
Worried about the Coronavirus? Meditation will help.
Unchecked fear can make us irrational, take away our functionality and impair our judgement. This impact is compounded when those around us are just as afraid as we are.
Fear has a way of spreading.
The panic buying of toilet paper, preserved goods and medications, as well as the absolute desolation of global share markets in response to the Coronavirus is telling.
We are afraid, and rightly so. But do we need to be this afraid to remain safe? I doubt it.
In this course you will learn five different meditations that will help you to reduce the severity and duration of intrusive thoughts. You will learn how to manage the (natural) fear that arises, as well as learn to put the information about the pandemic into an appropriate context for your life.
These skills will help you to maintain a sense of normality in a world that feels increasingly confusing and scary.
- Get Two Months Free Access To Skill Share:skillshare.com/r/user/zacpphillips
Historically speaking, we live in the most peaceful time in existence; yet there is still a prevalence of crime and violence - instance of which many of you will know first hand.
Keeping myself safe and developing competency in this area has led me on a life long quest to develop my skills as a martial artist, to think tactically as well as to share this knowledge.
I hope to answer the following questions here:
What can you do to keep yourself safe? How can I end a fight quickly? What happens after a violent conflict?
- Review: (00:22:50) - Facing Violence, Rory Miller Listen for free via audibletrial.com/zac
Self care is not simply ‘feeling good in the moment’ - It is about real and long term growth. It is about establishing discipline, getting therapy, reaching out for help, diet, exercise and meditation.
Ask yourself ‘will this action help me in both the short and long term?’
- Chapter: (00:11:02) - ‘Blackness’ from Under The Influence: Reclaiming My Childhood
Review: (00:24:24) - Mindfulness In Plan English - Listen for free via audibletrial.com/zac
I always felt out of place growing up, both socially as well as internally - I would feel the need to ‘act to fit in’. The problem was that this act wasn’t me, and it wasn’t sustainable.
Clearly I did not have a secure attachment. The fear and neglect I faced growing up has ramifications to this day.
In this episode I explore these impacts - both on myself as well as on how I parent.
Book Chapter: ‘Fitting In’ (00:11:26) from Under The Influence: Reclaiming My Childhood
Links Mentioned: The Beard Of Knowledge
Support this podcast.
Get a free 30 day Audible trial: audibletrial.com/zac
My father was an addict and a drug dealer. He never harmed me directly, but the clientele he let into his house were a different story.
In his house, exposed to that world, I learnt a lot.
Book Chapter: ‘Lessons Learnt’ (00:03:19) from Under The Influence: Reclaiming My Childhood
Links Mentioned: The Share Your Story Project
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For as long as I knew him, my dad dealt. Every day, a procession of desperate, malnourished and volatile addicts would visit our house looking to score.
From a child’s perspective, they seemed to have only one goal - acquiring their next high.
Growing up in this environment had a profound impact on my life and world view.
I never felt safe.
In this podcast, I answer the question that I am asked the most, ‘Where was your mum in all this?’
Links Mentioned:
Under The Influence, Reclaiming My Childhood - Book
Meditation for Mental Health - Skill Share Course
Writing Therapy - Blog Post
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Every time someone donates hundreds of thousands (if not millions) towards the bush fires, they are criticised.
Every past flaw or issue is highlighted. 'Remember what they did, they are a terrible person because of...' Perhaps they are.
But it is important to note, that everyone is human, and someone will despise every public figure. Thus they will all receive this treatment.
Perhaps we should instead be grateful for the money, and encourage more of that behaviour. It is desperately needed after all.
Links Mentioned:You can donate to the bush-fires here
You can subscribe to my YouTube channel here
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Big dramatic changes are almost impossible to maintain. Eventually your motivation will fall and life problems will surface, leaving you to fall back on prior habits.
If you are going to commit to something in 2020, make sure it is something that you value. Do it slowly, and don’t wait. Start right now.
Book Chapter: ‘It Is Never The Right Time’ (00:12:41) from How To Get Your Sh!t Together
Links Mentioned:
Create A Killer Morning Routine - Skillshare course
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Christmas presents quite a challenge to those of us with mental illnesses, past trauma or family/relationship issues.
There is a plethora of social, financial, and personal pressures that are simply forced upon us.
In this episode I deconstruct these issues as well as outline my approach to staying sane over the Christmas season. I also answer a collection of questions from you.
Links Mentioned:Mindfulness Meditation For Mental Health - Skillshare course
Create A Killer Morning Routine - Skillshare course
Love Yourself Like Your Life Depends On It - Kamal Ravikant
Sure MV5 - Microphone
Audacity - Editing software
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A crisis plan outlines what you would like to occur when you are going through a mental health emergency.
It acts as a trigger for action that when implemented, takes you through the steps necessary to get the help that you may need.
I strongly suggest that you make a crisis plan up now - while you are in a good place - so that it is there for you when you are not.
Book Chapter: ‘Create A Crisis Plan’ (00:14:10) from How To Get Your Sh!t Together
Links Mentioned:
St Johns Wort - Herbal Medication
Crisis Plan Document
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The worst of my fears are guaranteed to happen. At some stage, all of my friends and family will die, and so will I.
Nothing else is certain. Yet when I review my topics of rumination, I spend comparatively little time here. This revelation was exceptionally freeing, I now know that I am free to follow my dreams - why? Because the worst will happen anyway.
In this episode I explore this concept in depth.
Book Chapter: ‘Trippin (poem)’ (00:12:20) from Words On A Page - Killing My Inner Demons Through Poetry
Links Mentioned:
St Johns Wort - Herbal Medication
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Never before have humans had the ability to completely kill boredom.
At the click of a button we can communicate, watch, read, listen and play. Sounds great, but what is that lack of silence, that lack of ‘sitting with yourself’ doing to our mental states?
In this episode I dissect the overabundance of information that modern society presents to us.
Book Chapter: ‘Find Your Ideal Diet’ (00:22:51) ch: 2.5 of How To Get Your Sh!t Together
Links Mentioned:
St Johns Wort - Herbal Medication
Skill Share Video Courses - Two Months Free Access
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Topic: I have been going through a rough time recently. This podcast breaks down my journey through struggle town as well as how I plan to get myself out.
Thank you to everyone who has been messaging me on social/commenting on my videos with their support. It means a lot.
I apologise for the lack of content, I will get back to it as soon as I am well.
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Topic: Maria Phillips joins me for a wide ranging discussion on how to reinvent your life by discovering the impact of childhood schemas’, the benefits of cultural differences, cycles of abuse and past relationship issues, the red flag that is ‘too much passion’ as well as the realities of modern day slavery.
We also dissect the book ‘Reinvent Your Life: The breakthrough program to end negative behaviour and feel great again’ - Jeffery Young & Janet Klsko
Links Mentioned:
- The Motherland Podcast
- The Body Keeps The Score (book)
- Daring Greatly (book)
- Words On A Page: Killing My Inner Demons Through Poetry (book)
-
How To Get Your Sh!t Together (book)
-
Coaching sessions with Zachary
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Topic: Social media uses algorithms designed to promote maximum engagement.
It does this by showing posts to people who will engage (positively or negatively) - typically this is the same people over and over again.
This creates an echo-chamber that distorts your reality - if left unchecked it can make you feel like the whole world is split (and viciously attacking each other) all around the issues closest to you.
This will corrupt your thinking and is simply untrue.
In this episode I break down how this happens and the impact it will have on your mental state, as well as how best to manage it.
Book Chapter: ‘Bloodless Coup’ (00:14:10) ch: 7 of the Upgrade Anthology
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Topic: It is vital to remember that there is no one way to be successful (creatively, financially, spiritually, socially).
Successful people (and the unsuccessful alike) will offer endless advice. They will share ‘there truths’. Some of this will work for you, most won’t.
Keep what does, and disregard the rest - and when you get into a grove that works for you … Stick to it!
In this episode, I break down my approach (and folly) in my creative process, and how to avoid getting sidetracked by ‘helpful’ advice.
Book Chapter: ‘Eliminate As Many Decisions As Possible’ (00:16:10) ch: 4.6 of How To Get Your Sh!t Together
Links Mentioned:Daily Rituals: How Artists Work- Book
Models - Book
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Topic:
Black and white thinking, splitting and looking for the worst in people/events are hallmarks of BPD symptoms.
Personally I find this very trapping. I know I am doing it, and don’t want to cause loved ones duress, so I stay silent (thus remaining trapped). It can feel like their is no way out.
In this episode I discuss this trap in detail as well as discuss how I am working through it.
Links Mentioned:Words on a Page: Killing my Inner Demons Through Poetry (Book)Mindfulness Meditation Mega-Course (Skillshare)
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Topic: Childhood neglect and past trauma leaves a mark. Overtime, these can resurface in the form of ‘triggers’ - internal emotional reactions to environmental stimulus.
In this episode, I share my unique viewpoint on being triggered: Namely that is is on me to manage my triggers, and it is not the fault of the person triggering me (unless they are doing it intentionally of course).
Book Chapter: ‘Play It Again Daddy’ (00:14:15) ch: 5 of Under The Influence, Reclaiming My Childhood
Links Mentioned: The Hardest Truth Of Childhood Trauma - Blog Post
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Topic: If you keep turning up, you wont fail - provided you learn from past mistakes.
It is important to remember that every successful person kept turning up. They just kept going, pushed though, put in the work. They started from the same place as all of us. They had many reasons not to put in the work. Yet they did.
They took advantage of their natural attributes and upbringings of course, but they worked. If they can do it so can I - and so can you!
Book Chapter: ‘Keep Turning Up’ (00:15:21) ch: 6.6 of How To Get Your Sh!t Together
“Good things are coming down the road. Just don’t stop walking.” – Robert Warren Painter Jr
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I have just released ‘The Motherland Podcast’ with my wife Maria - This is a place where you will learn some conversational Russian and hear some ridiculous stories about our experience visiting The Motherland.
If you are interested in Russian culture, want to learn the language or simply need to debrief after visiting yourself, this podcast will be for you.
In this episode we introduce the podcast and share an upcoming episode called ‘Dog Food For Dinner’.
Enjoy!
You can listen to The Motherland Podcast now on iTunes, Spotify, Stitcher, in your browser, or search for it in your favourite app!
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We are often our own worst critics. Mental illness or a traumatic past can make loving who we are feel seemingly impossible.
But there is a way to change that. To be kinder and more loving to ourselves.
Links Mentioned: - Mindfulness Meditation For Mental Health (Skillshare course).
Use this link to receive two months free access to all of my Skillshare courses.
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All forms of self-improvement involve small steps repeated daily. A morning routine is the best way to get this into your life. It guarantees that you will do all the tasks, learning and personal development that you desire – but haven’t yet found time for.
So if you want to lose weight, get fit, learn a language, start a meditation practice, and have a clean house, or if you just want to be well primed to tackle the day ahead; a morning routine is a must.
Watch the rest of ‘Create A Killer Morning Routine’. Listeners will receive two months free access to all of my Skillshare video courses (and 1000’s of others).
You can see all of the courses I have on offer here.
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‘Lucidity’ is a new fantasy fiction book that I am currently working on. It takes place in a universe where dreams are interconnected, meaning those who have the skill and desire to do so can enter another dream and take control of it.
In addition to enjoying an engaging story, readers will learn how to lucid dream (along with the main character).
Patreon Supporter Bonus:
As I complete chapters of Lucidity I will release them here for you to get an early preview.
Since Lucidity is a work in progress, these chapters may change, move positions or be removed completely - when this happens, I will share those changes here and talk you through my reasoning as to why.
Support me at the $10 tier to receive this bonus!
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Topic: Neglect is the absence of something. When it comes in terms of physical needs (food, water, shelter etc) the consequences are immediately obvious. However, when it is emotional neglect, and attention neglect, the ramifications are often hidden. In this episode I discuss these ramifications as well as what I am doing to overcome them.
Book Chapter: ‘Learn How To Learn’ (00:12:50) ch 4.2 of How To Get Your Sh!t Together
“Learning how to learn is life’s most important skill.” – Tony BuzanLinks Mentioned:Jocko Willink (books and podcast)
Grow Your Confidence Exponentially (SkillShare course)
The Hardest Truth Of Childhood Trauma (blog)
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I have just released ‘The One Minute Life Hacks Podcast’ . Here I will be sharing the how and why of self-improvement in just one minute.
The first episode is called ‘How To Wake Up Earlier & Not Be Tired’, enjoy!
You can listen now on iTunes, Spotify, Stitcher, in your browser, or search for it in your favourite app!
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Topic: By sharing the reality of mental illness, we can hopefully help to reduce the stigma and let people know they are not alone. In this episode I share my recent manic experience, recorded both during and after the event. This is what mental illness really looks like.
Book Chapter: ‘Learn How To Say No’ (00:15:15) of How To Get Your Sh!t Together
“When you say ‘yes’ to others, make sure you are not saying ‘no’ to yourself.” – Paulo Coelho
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Lessons Learnt:
- Just start: You will learn along the way
- Done is better than perfect
- Don’t expect support (it will come, but not how you think it will)
- Be humble, there is always more to learn
- Don’t stop, ever
- It’s okay to pivot/change/refocus
- Value yourself – time is the most important resource you have
- Be present with what you are doing/the people in your life
What’s coming next:
- How to grow your confidence (Skill Share Courses)
- Lucidity (fiction novel)
-More merch
Also the super secret projects created post recording:
- One Minute Life Hacks Podcast
- The Motherland Podcast
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Topic: Honest communication and trust are essential components in every good relationship. Unless these factors are present, the relationship simply wont last, or at least won’t be as prosperous.
Book Chapters: ‘Changing Our Reality’ (00:13:13) & ‘Historical File h001a’ (00:14:47) of Upgrade
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Topic: It is easy to fall into the comfortable rut and just coast. This is fine if you are thriving, but if you want more, anything more, you will need to push for it.
Book Chapter: ‘Only You Can Change Your Life’, ch 4.1 of How To Get Your Sh!t Together
”Your Attention Please: No one is coming to save you. This life of yours is 100% your responsibility.” - Anonymous
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You support makes this podcast possible
Check out my Skill-Share Courses - Books - Blog - Fiction & Vlog
Topic: Real self-care is more than just a ‘feel good’ activity, it involves taking action to improve yourself over the long term.
Book Chapter: ‘Limit Social Media & Screen Time’, ch 5.5 of How To Get Your Sh!t Together
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Links Mentioned:
Meditation For Mental Health (Skill Share Course)
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Social: @zacpphillips
You support makes this podcast possible
Check out my Skill-Share Courses - Books - Blog - Fiction & Vlog
Long hours, traffic and stress … at least you are paid well.
Every morning you are in a rush. Cringing at the shrill alarm, you relish the warmth for another second. The sheets are hugging you, the bed is soft. It is almost pleading with you to stay ...
In this episode I release part 1 of Wage Slave, and talk about how good pay can trap people in crappy jobs.
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Links Mentioned:
- Wage Slave
- At Least You Are Paid Well (readable version)
-
How To Get Your Sh!t Together
-
Learn To Lucid Dream (skill share courses)
-
Kahil Gibran
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Social: @zacpphillips
Website: zachary-phillips.com
You support makes this podcast possible
Check out my SkillShare Courses - Books - Blog - Fiction & Vlog
There is a lag between taking action to improve yourself (diet, exercise, meditation etc) and noticing the results of those actions.
Keep this in mind whenever you start a new positive habit. If you know that it will take a while to see any benefits. then you will persevere with it long enough to actually see those results.
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Links Mentioned:
- ‘Meditate' - ch:1.9 of How To Get Your Sh!t Together
- Mindfulness Meditation For Mental Health
- How To Get Your Sh!t Together
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Social: @zacpphillips
Website: zachary-phillips.com
You support makes this podcast possible
Check out my SkillShare Courses - Books - Blog - Fiction & Vlog
For me, sticking to a morning ritual is key, both for my mental health, but also for my productivity. In this episode I break down my morning, I talk about why I use a routine, as well as how you can implement one in your life.
My mornings in a nutshell:
- Wake at 6am
- Green tea with jasmine
- Meditate (40 mins)
- Black coffee
- Russian language lesson #1 (3 mins)
- Exercise (45 mins)
- Russian language lesson #2 (3 mins)
- Prioritise my day (3 mins)
- Respond to social (5 mins)
- Post on social (5 mins)
- Cold shower
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Links Mentioned:
- Daily Rituals: How Artists Work (Mason Curry)
- Meditation For Mental Health (Skillshare video course)
- ‘Meditate' - ch:1.9 of How To Get Your Sh!t Together
- The Mind Illuminated - John Yates
- Jocko Willink
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Social: @zacpphillips
Website: zachary-phillips.com
You support makes this podcast possible
Check out my SkillShare Courses - Books - Blog - Fiction & Vlog
If I could only choose one treatment option to manage my mental health, I would choose Mindfulness Meditation.
It is the lead domino for mental health. It will enhance your focus, clarity and ability to detach from negative thoughts.
Links Mentioned:
- Meditation For Mental Health (Skillshare video course)
- ‘Meditate' - ch:1.9 of How To Get Your Sh!t Together
- Mindfulness In Plain English - Bhante Gunaratana
- The Mind Illuminated - John Yates
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Social: @zacpphillips
Website: zachary-phillips.com
You support makes this podcast possible
Check out my SkillShare Courses - Books - Blog - Fiction & Vlog
You have done the impossible, but it just doesn’t feel that special because it is a thing of the past.
You have grown since then. The person that found it ‘impossible’ no longer exists. Thus it is increasingly easy to discount those accomplishments.
Try to remember how hard it was, and despite that difficulty, you persisted and succeeded any way.
Realise that this will happen again. What you think of as impossible, will (with time and effort) be overcome, and it too will become easy.
Links Mentioned: Under The Influence | 24hr Grapple-A-Thon
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Social: @zacpphillips
Website: zachary-phillips.com
You support makes this podcast possible
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How can you ever know if one person is worse off than another?
Given that we all view the world through a subjective lens, this may be impossible.
In this episode, I talk about how I approach this issue, and use it to help myself and others.
Links mentioned:
- Patreon
- Wage Slave
- Learn To Lucid Dream: 101
- Social: @zacpphillips
Website: zachary-phillips.com
You support makes this podcast possible
Check out my SkillShare Courses - Books - Blog - Fiction & Vlog
87% of people hate their job, to me this is sad, absurd and unnecessary.
In this podcast I Introduce my fourth book ‘Wage Slave’' and discuss how you can free yourself!
I also introduce my next skillshare course: Learn To Lucid Dream: 101
- Social: @zacpphillips
Website: zachary-phillips.com
You support makes this podcast possible
Check out my SkillShare Courses - Books - Blog - Fiction & Vlog
Complaining about something does nothing to fix the problem.
Unless you realise that you are responsible for your healing and recovery, it won’t happen.
You need to seek therapy, do the meditation, read the books and take the medicine. No one else can or will do it for you!
Social: @zacpphillips
Website: zachary-phillips.com
- You support makes this podcast possible
Check out my SkillShare Courses - Books - Blog - Fiction & Vlog
Slow breathing relaxes the body which in turn relaxes the mind.
Being told to take ‘a slow deep breath’ is so cliche that it is often not even attempted. This is a shame, because it really does work.
In this episode I share ch1.2 of How To Get Your Sh!T Together, as well as discuss my latest skill share course, both of which will help you to start relaxation breathing today!
Read: Ten Relaxation Breaths (ch1.2)
Relaxation Breathing Skill Share Course
- You support makes this podcast possible
Check out my SkillShare Courses - Books - Blog - Fiction & Vlog
Two days ago, I experienced the worst PTSD flashback of my life. It was of an intensity that far exceeded anything that I have ever experienced before in my life.
I share this with you as a way to share the realities of mental illness, thus working on reducing the stigma and enabling people to connect and seek out help and support.
Check out the Share Your Story Project
- You support makes this podcast possible
Check out my SkillShare Courses - Books - Blog - Fiction & Vlog
In this episode I share ‘A Love Story Part 1’ Part 4/11 of the 'Upgrade Anthology' - Out Now: eBook, Paperback & Audible. Read this chapter here.
”With a coy smile she bit her bottom lip. “I’m nervous, it is my first time you know?”
Blushing a little, she went on. “Well my first time since … changing.”
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Get two months free access to skillshare.com on me!
Check out my Blog - Fiction - Vlog - & personal Coaching options
By definition, those of use with mental illness think differently to ‘normal’. With that in mind, how can we know if we can trust someone with mental illness? And as a sufferer of mental illness, how can we gain the trust of others?
In this episode I talk about judging people based on actions, not labels.
- Check out my SkillShare Courses - Books - Blog - Fiction - Vlog - & Coaching options
“It wasn't until I was in around grade three that I realised exactly what was happening. On practically every car trip that my father took us on, he was dealing”
Read ‘Just Popping By’ and more chapters of Under The Influence - Reclaiming My Childhood, out now as Paperback, eBook or Audiobook
Check out the Share Your Story Project
Get two months free access to skillshare.com on me!
Check out my Blog - Fiction - Vlog - & personal Coaching options
A large percentage of my life was lived in fear. First for my physical safety, then for my emotional stability and finally for peoples perception of me. Fear and anxiety has held me back for far to long, and has caused me to miss out on many opportunities.
In this episode I break down how I am systematically addressing fear and anxiety in my life and how you can follow my lead, as well as discuss the importance of acquiring positive role models in my life.
Get two months free access to skillshare.com on me
Check out my Blog - Fiction - Vlog - & personal Coaching options
“He knew his time was running out, yet he was okay with it. Even before he was diagnosed, he knew where he was headed. His fate was the same as everyone’s - Death”
Today I am reading out a short fiction piece called I Am More Than Just A Dying Car (read it here).
Please let me know what you think of it!
Get two months free access to skillshare.com on me
Check out my Blog - Fiction - Vlog - & personal Coaching options
In this episode I answer four supporter questions:
1) What are some natural ways to manage depression?
2) Can you talk about Bi-Polar disorder?
3) What are your greatest fears?
4) What projects are you currently working on?
- Support The Reality Check Podcast
Check out my Blog - Fiction - Vlog - Courses & personal Coaching options
Meditation is a mental health must for me - I do it daily.
In this episode I share ‘Meditate’ Chapter: 1.9 of How To Get Your Sh!t Together, as well as introduce you to my new Mindfulness Meditation Skill Share Course.
If you are looking for a sign to start meditation, this is it!
- You can support The Reality Check Podcast via Patreon - GoFundMe - PayPal or by purchasing my: Books & Merchandise
Check out my Blog - Fiction - Vlog & my personal Coaching options
In this episode I deconstruct the the impact of grief on my mental state and its relationship to dissociation.
The catalyst being my dog Max. He suddenly became very sick and may not make it.
This has caused me to introspect, both on how I am feeling about his situation, as well as how emotionally poignant events impact my mental state as well as how I respond to them in turn.
- You can support The Reality Check Podcast via Patreon - GoFundMe - PayPal or by purchasing my: Books & Merchandise
Check out my Blog - Fiction - Vlog & my personal Coaching options
You can’t be as good a parent, sibling, friend, employee, boss, or anything else if you are emotionally drained, compromised, or suffering from a mental affliction.
The better you are, the better you can help others.
Read This Chapter
Purchase A Copy of How To Get Your Sh!t Together
-
You can support The Reality Check Podcast via Patreon - GoFundMe - PayPal or by purchasing my: Books & Merchandise
Check out my Blog - Fiction - Vlog & my personal Coaching options
Given the scale and impact of the tragedy as well as the requests from some of you, I decided to share my thoughts, both about the event, as well as its impact on your mental state, the victims families and the world at large.
Effective weightless involves a process that is both sustainable and able to be integrated gradually into your life.
In this episode I share the approach that is working for me, and suggest some of the pitfalls that you should avoid if you want to succeed!
I also share an incident of being triggered, as well as how I dealt with it.
Check out my $10 behind the scenes Patreon tier, or other options to support my work!
Troy Fumo joins me to discuss his recent MMA championship victory.
We talk about overcoming anxiety, motivation and mental state, as well as his inspiring personal journey from being housebound with anxiety to risking it all in the cage in front of 1000’s.
You can connect with Troy on Instagram
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Buy The Book: How To Get Your Sh!t Together (Paperback, eBook, & Audio)
In this episode I share ‘Sales Pitch’ Part 3/11 of the 'Upgrade Anthology' - Out Now: eBook, Paperback & Audible. Read this chapter here.
”When was the last time you felt alive?
When was the last time you felt truly human? When you weren’t doubled up with physical pain or mental rumination? How long has it been since you have felt happy or even merely fulfilled?”
You can support The Reality Check Podcast via Patreon - GoFundMe - PayPal or by purchasing my: Books & Merchandise
Check out my Blog - Fiction - Vlog & my personal Coaching options
If someones personality changes when inebriated, and they are always inebriated, than that is who they really are.
It doesn’t matter if they are ‘nice’ when sober, if they are rarely sober.
A violent drunk is an abuser that sometimes sobers up. A catatonic addict is an emotionally neglectful parent that some times sobers up.
I have learnt to view people based on how they are treating me, not based on how they are when sober or mentally healthy - this has enabled me to see (and end) toxic relationships before I am was further hurt by them and their abusiveness.
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You can support The Reality Check Podcast via Patreon - GoFundMe - PayPal or by purchasing my: Books & Merchandise
Check out my Blog - Fiction - Vlog & my personal Coaching options
Weekends don’t exist, at least not for those who want to make a change in the world or for those with a dream.
If you have a passion project, a business that you are building up, or a dream that you want to follow, you need all the time you can possibly get your hands on.
Read This Chapter
Purchase A Copy of How To Get Your Sh!t Together
- You can support The Reality Check Podcast via Patreon - GoFundMe - PayPal or by purchasing my: Books & Merchandise
Check out my Blog - Fiction - Vlog & my personal Coaching options
I have worked as a teacher for nine years. In that time I have had experience in many different schools, across all age ranges, systems and demographics.
Unfortunately, for the most part, there is a lot to be desired. Students are regularly disengaged. They dislike the system and often ‘see no point’ to what they are learning.
Because they don’t know why they are learning something, they struggle to find the motivation to engage with it.In this episode I discuss my experiences as a teacher, the systematic issues in the modern schools system, how I overcome these issues and what current students can do about it on their end.
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You can support The Reality Check Podcast via Patreon - GoFundMe - PayPal or by purchasing my: Books & Merchandise
Check out my Blog - Fiction - Vlog & my personal Coaching options
85% of full time workers are 'not engaged’ by their work. In effect they either hate what they are doing, or merely tolerate doing it.
This terrifies me. For years I was in this situation, until my mental health and a study opportunity forced me out of full time employment.
I am now on a far lower income, but I am significantly happier doing it.
The poem ‘The Comfortable Rut’ starts this episode, it is part of the Wage Slave Anthology, my next fiction book, dedicated towards exposing the absurdity of modern work life.
You can support The Reality Check Podcast via Patreon - GoFundMe - PayPal or by purchasing my: Books & Merchandise
Check out my Blog - Fiction - Vlog & my personal Coaching options
It is far better to get a project 80% completed and released to the public than it is to try and get it to 100%.
The more I do this podcast, write books, vlog and blog, the more I realise that perfection is a trap. It is an impossible goal that will only cause you to procrastinate.
The better approach is to create a minimum viable product, and adjust where necessary. This approach will have you moving forward exponentially as you will see what is working and what isn’t far quicker.
You can support The Reality Check Podcast via Patreon - GoFundMe - PayPal
or by Purchasing My Books
My response to the ‘controversial’ Gillette advertisement.
I take it down a path I haven’t seen many people exploring.
Namely that regardless of which side of the fence you fall on, Gillette wins. They have got the world talking about their advert and by extension them.
This will result in a massive sales boost. I predict that many more companies will come out with similar social justice adverts moving forward to capitalise on the growing culture of extreme outrage at opposing viewpoints.
You can support The Reality Check Podcast via Patreon - GoFundMe - PayPal
or by Purchasing My Books
What I’ve been up to recently:
- ch 3.1 of ‘How To Get Your Sh!t Together’
- your reviews and support blowing me away - why I release everything for free
- how you can support me
What I’m working on:
- ‘Wage Slave’
- ‘1 in 5 - Destroying Stigma Through Statistics’
It wasn’t until I tried writing that I saw major improvements as a direct result of treatment.
Unlike talking therapy, I found that I could express myself far more freely onto a blank page. When I sat down to write, I didn’t have to worry about what the page thought of me. It can’t judge. I could ramble, reiterate and back track without concern for transmitting understanding to someone else.
'Express Yourself Daily', is chapter 3.1 of 'How To Get Your Sh!t Together' - Out Now eBook, Paperback & Audible - Sign up to my email list to get every chapter sent directly to your inbox the moment they are released.
You can read this chapter here
You can support The Reality Check Podcast Patreon - GoFundMe - PayPal
or by Purchasing My Books
Unless you have persistence, constancy and discipline, the chances of your dreams eventuating into reality fall to almost zero.
It takes time to learn the lessons, develop a practice and hone the skills necessary for success in any area.
In this episode I share my journey both in my writing and personal life - where I have come from, to where I am now, to where I want to be - focusing on what it takes to see real results.
You can support The Reality Check Podcast via Patreon, or by purchasing one of my books
“I realised just how bad Dad's living conditions were about a year after his death. I was talking to a cousin of mine who had recently become a police officer. It’s not often that you get a chance to have a firsthand glimpse into the seedy underbelly of the society you live in ... “
In this episode, I share Ch 3, of Under The Influence - Reclaiming My Childhood, read this chapter here
You can support The Reality Check Podcast via Patreon, or by purchasing one of my books
One of the best ways to reduce the severity and duration of a panic attack (or anxiety in general) is to become present state aware.
This involves taking slow and deep breaths, while focusing your attention onto your senses. What can you see, hear, taste, touch and smell right now? Focus on that!
'Become Present State Aware', is chapter 1.1 of 'How To Get Your Sh!t Together' - Out Now eBook, Paperback & Audible - Sign up to my email list to get every chapter sent directly to your inbox the moment they are released.
You can read this chapter here
You can support The Reality Check Podcast via Patreon
Look after yourself as a matter of priority this Christmas.
The added social and financial pressure of this time of year can be the tipping point for those of us with mental illness or a history or trauma.
In this episode I discuss why this happens, and what you can do to manage yourself this festive season!
How To Get Your Sh!t Together is out now!
Get the first chapter sent to your inbox
You can support The Reality Check Podcast via Patreon
Today I am joined by Fred Saleeba. He shares the his journey of escaping the monotony of regular life, into one of vagabonding - travelling the world for the sake of travel, no destination, no base, just for the experience.
This interview gets quite personal with Fred discussing issues with (and how he is working on) self confidence and forming new relationships.
Books mentioned: Vagabonding & Models
You can support The Reality Check Podcast via Patreon
Check out my Books, Blog & Videos: zachary-phillips.com
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Ready To Start Thriving?
If you want to start living a life of fulfilment, happiness and meaning, take a look at “The Seven Life Principles That You Need To Turn Your Life Around” checklist!
“*Believe it or not, I wrote this story about you. Yes, you. The person reading this right now. True, I don’t know your name, where you were born or what you do for work, but that doesn’t really matter.
I am going to be honest. I like you, the real you that is. The you that exists beyond those small details.”*Read the rest of your story here
Check out ‘How To Get Your Sh!t Together’
You can support The Reality Check Podcast via Patreon
Check out my Books, Blog & Videos: zachary-phillips.com or via medium
This episode has three parts.
1) I give a preview reading of my next blog post titled “If someone opens up about their trauma - believe them!”
2) I answer three Patreon supporter questions
3) Updates on the progress of How To Get Your Sh!t Together, as well as some other housekeeping.
Enjoy!
- You can support The Reality Check Podcast via Patreon
Check out my Books, Blog & Videos: zachary-phillips.com or via medium
After posting a picture on social talking about the risk factors for suicide, I was DM’d by multiple men.
They told me that due to the new PC culture, they felt victimised and unworthy of support - particularly relating to mental health, and that this was contributing to their suicidal feelings.
This podcast is my response for them.
- You can support The Reality Check Podcast via Patreon, or buy purchasing one of my Books
Social media is a double edged sword. It is an amazing tool to catch up, connect and dispel feelings of loneliness, however it comes at a cost.
It exposes you to the unfiltered thoughts of others. On occasion, this will be triggering. Worse still, you never know when this will occur.
Today I was faced with a status claiming that mental illness was not real - clearly this hits home and is something that is quite triggering for me. My mental state was impacted for the rest of the day.
- You can support The Reality Check Podcast via Patreon, or buy purchasing one of my Books
If you suffer from a chronic illness, but don’t want to let that stop you from following your dreams, this episode is for you.
Kelly Paris joins me on the podcast to discuss how she manages her chronic illness (fibromyalgia +) yet still manages to follow her dreams.
We discuss the importance of finding a good therapist, focusing on your ‘why’, taking rest days when needed, learning to rely on yourself, as well as looking for the ‘yes’ rather than focusing on the ‘no’.
I got a lot out of this interview and I know you will as well.
You can connect with Kelly via her Website, Facebook and Instagram
You can support The Reality Check Podcast via Patreon - GoFundMe - PayPal or by purchasing my: Books & Merchandise
Check out my Blog - Fiction - Vlog as well as my personal Coaching and Speaking options
The following five things have done wonders for my mental health - they have become daily musts. In this episode I discuss why they have made such a massive difference in my life, and why you should try them for yourself.
1) Exercise
2) Meditation
3) Cut sugar and caffeine
4) Writing
5) Meaningful activities
- Meditation Book: ‘The Mind Illuminated’
- Watch my YouTube Videos
- Support me Patreon, or buy purchasing one of my Books
As a small thank you to my Patreon supporters, I answer their questions as a Podcast, Blog, or Video.
Today I am answering 4 questions here:
- How do you manage relationships when one person has a mental illness?
- I struggle to talk when I am depressed. How can I express myself better?
- What can I do if my illness cannot be treated?
- How can I find work with acquired brain injury, and how do I deal with societies focus on perfectionism?
You can support The Reality Check Podcast on Patreon, or buy purchasing one of my Books
In this episode I share part 2 of my second book ‘Upgrade’.
A flock of Naturals struggle to survive in an increasingly Integrated world …
”The Priest winced as he got down on to his knees and began to pray. The years of prostration had taken its toll on his old joints, yet he never complained. He recounted the stories, lit the candles and performed the rituals, as was dictated by his tradition.”
I will be releasing a chapter here each month, so stay tuned, but if you would like to own a copy now, it is available as an eBook, Paperback & Audio book
- Read this chapter
- Get a sneak peek at the rest of the Upgrade Anthology
Support The Reality Check Podcast on Patreon
Despite the fact that 1 in 5 people are currently suffering from a mental illness (1 in 2 over the lifespan), mental illness is highly stigmatised.
In this episode I delve deep into the possible causes and solutions to this stigma. I also talk about dealing with the possibility of ‘attention seekers’ or ‘fakers’ as well as how to best ensure that your family and friends know you will be there for them should they need your support.
Support The Reality Check Podcast on Patreon
Check out the Share Your Story Project
Read ‘Rebirth’ - my latest short fiction
In this episode I share chapter two of my first book 'Under The Influence - Reclaiming My Childhood'
”I always knew that my dad was an addict, but it took me a while to truly understand the difference between my dad and my friends’ dads. However, as I moved from primary school into high school, the differences became more and more apparent ..."
Under The Influence is out now as an eBook, Paperback & Audio book
- Read This Chapter
- Get a sneek peek at the rest of Under The Influence
Support The Reality Check Podcast on Patreon
Check out Zachary's Blog | Videos | Books
Shihan Cameron Quinn has been training Kyokushin Karate for 47 years. He has worked with elite athletes, sporting teams and professional martial artists. He is a best selling author, and does speaking engagements and training seminars around the world.
In this episode, we discuss mental toughness in training, the benefits of martial arts for mental health, maintaining a positive attitude, overcoming trauma and some specific martial arts focused questions including, 'Should you focus on principles or techniques?'.
You can connect with Cameron via his Facebook page: Cameron Quinn's Quinntessential Combat Centre
Books Mentioned:
The Budo Karate Of Mas Oyama - Cameron Quinn
How To Be Your Own Body Guard - Nick Hughes
- You can support The Reality Check Podcast via Patreon - GoFundMe - PayPal or by purchasing my: Books & Merchandise
Check out my Blog - Fiction - Vlog as well as my personal Coaching and Speaking options
Ava is a two year old girl who is receiving treatment for Stage 4 high risk Neuroblastoma. This is a very aggressive form of cancer, with a survival rate of 40%. If Ava's chemotherapy treatments are successful, she faces a 75% chance of relapse with in 6 months - unless she receives a trial vaccine.
Despite amazing results, the vaccine it is currently not receiving funding, leaving family and friends to come up the the money necessary for treatment. The total costs of the treatment, including the vaccine itself and the 7+ trips to USA to administer it, accommodation and other expenses will be well over $300,000.
In this episode I am joined by Ava's parents Leanne and James to talk more about Ava's Journey.
- Contribute to Ava's GoFundMe
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Follow Ava's Journey on Facebook
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You can support The Reality Check Podcast via Patreon - GoFundMe - PayPal or by purchasing my: Books & Merchandise
Check out my Blog - Fiction - Vlog as well as my personal Coaching and Speaking options
At 26 years old Toby Carr underwent spinal surgery to address a large disc extrusion at C6/C7 (the base of the neck).
“The worst case scenario is you’ll never walk again … and you’ll have limited use of your arms and hands.”
In this episode, we discuss the events leading up to the surgery, his mental state throughout, and his post surgery recovery process.
Links mentioned:
- Spinal Surgery at 26 - Share Your Story
- Spoon Theory
- Consider You Personal Safety
Check out Toby's blog, follow him onTwitter, Instagram and Facebook
Support The Reality Check Podcast on Patreon
Check out my Blog | Videos | Books
Balancing mental illness with your identity can be quite hard - how much of yourself should you share?
The impact of stigma, judgement and the chance for a fall back into a mental health crisis all impact how you respond when someone asks if you are okay.
In this episode I talk about the desire to hide your mental illness when it is bad, yet share your mental illness when you are well. I also discuss how open and honest communication is the only way to reduce the stigma around mental illness.
Support:
Upgrade (sci-fi/dystopic)
Under The Influence (autobiography)
Support The Reality Check Podcast on Patreon
Check out my Blog | Videos | Books
I’m an introvert. That means I prefer quieter social gatherings and work places, and fewer but deeper connections.
In this episode I talk about how I ensure that I remain social and guard my mental state, as well as offer advice to people to find their ideal job doing something they love, rather than forcing themselves to work doing something they despise.
Upgrade
Under The Influence
Support The Reality Check Podcast on Patreon
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In this episode I share part 1 of my second book ‘Upgrade’.
"Enter a dystopic future where integration with technology may cost us our humanity. A bleak prediction of a world where consumerism and technological advancement has been taken to the extreme."
I will be releasing a chapter here each month, so stay tuned, but if you would like to own a copy now, it is available as an eBook, Paperback & Audio book
- Read this chapter
- Get a sneak peek at the rest of the Upgrade Anthology
Support The Reality Check Podcast on Patreon
It is vital to first notice the warning signs of a mental illness coming on and then take action to best guard your mental state.
In this episode share the ups and downs of this week - talking about how I manage my mental state, both in the short and long term.
How do you guard your mental state?
How To Get Your Sh!t Together
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In this episode, I interview Tanila De Silva about his ‘fuelling positivity’ approach to life.
”You can’t eradicate negativity, it is a fact of life that has to be accepted. All that you can do is promote greater positivity”
I got a lot from this discussion and I know you will as well!
Check him out on Instagram and Twitter @TanilaDeSilva
Support The Reality Check Podcast on Patreon
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In this episode, I talk about my experiences with mental illness, recovery, psychologists, medication and overcoming the embarrassment of seeking help.
If you are struggling with anxiety, depression, self harm or suicidal thoughts, please seek help - there are support services and treatments options that work, as well as people that care. You just need to take that first step.
Mindfulness/Meditation Links:
- 'Meditation is not simply clearing your mind' - Blog
- 'Reduce Anxiety by becoming Present State Aware' - Video
Support The Reality Check Podcast on Patreon
Check out my Blog | Videos | Books
It is a real challenge to overcome addiction - it involves far more than simply ‘not using’. In this episode, I elaborate on that challenge as well as provide some advice for those who want to quit (or make any positive change in their life)
“Upgrade” - SCI-FI/Dystpoic Fiction
"How To Get Your Sh!t Together" - Self- Help
Support The Reality Check Podcast on Patreon
Check out my Blog | Videos | Books
If you don't try, you are guaranteed to fail - that's a fact. If you do fail, it is not the end of the world, provided that you learn from it. Take every loss as an opportunity for growth, and you wont be losing for long.
"How To Get Your Sh!t Together"
Support The Reality Check Podcast on Patreon
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Take action to first determine how different life events impact your mental state, then work to add more of the positive impacts and cut as much of the negative impacts as possible.
"How To Get Your Sh!t Together"
Support The Reality Check Podcast on Patreon
Check out Zachary's Blog | Videos | Books
Mental Illnesses and chronic conditions often can't be 'seen' - they are 'invisible'!
The only way to #endMHstigma is through sharing our stories and experiences.
Links mentioned:
Share Your Story
What Depression Feels Like
What Anxiety Feels Like
Support The Reality Check Podcast on Patreon
Check out Zachary's Blog | Videos | Books
Mental illness can dramatically impact your ability to function. On a bad day, it is important to realise that a win may be as simple as having a shower and feeding yourself.
QOTD: When you are in a bad place, what has constituted a win for you?
Links mentioned:
What defines a good day (video)
Upgrade (Fiction: sci/fi - dystpoian)
How To Get Your Sh!t Together
Support The Reality Check Podcast on Patreon
Check out my Blog | Videos | Books
I have just completed a 24 hour Grapple-A-Thon, which is 24 hours of continuous Brazilian Jiu Jitsu (BJJ) and I want to share the lessons that I have learnt from this experience.
03:40 - General Takeaways
06:50 - BJJ Specific Takeaways
11:48 - Mindset
17:30 - Nutrition and Recovery
Links mentioned:
What I Learnt Grappling for 24 Hours Straight (Written Blog Post)
Fearless Motivation's Greatest Hits
Jocko Willink’s Psychological Warfare
Support The Reality Check Podcast on Patreon
Check out my Blog | Videos | Books
We rarely consider it, but each social media platform is in fact a business competing for our attention...
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The importance of self care cannot be understated. There is no point in working yourself so hard that you have a break down. In this episode, Zachary shares his recent experience of overworking himself to the point of break down, as well as the lessons that he has learnt from the experience.
QOTD: How do you practice self care?
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Finding the balance between work and relaxation is vital for both mental health and productivity. Work too much, and you run the risk of becoming run down. Relax too much and your dreams will forever stay as dreams.
In this episode I discuss my continuing journey to finding a balance between these two aspects of life.
How do you find and maintain the balance between relaxation and work?
Fiction piece: The Venus Fly Trap
Resource: The Spoon Theory
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Check out my Blog | Videos | Books
Short Thought - Australia has just voted "yes" for marriage equality - 66.6% yes - 38.4% no, with 79.5% of eligible voters participating.
Clearly this issue is quite important for a lot of people. In this video I discuss my reaction to the vote, what it will mean moving forward, as well as some of the reasons that I heard supporting the "no" camp.
Today is a great day for civil rights, and hopefully parliament listens to the people and changes the marriage laws.
What is your opinion on the result?
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Writing therapy is one of the core components of my ongoing mental health plan. When I feel a build up of mental pressure - I write!
The page listens and does not judge, and therefore you can tell it anything without fear. Writing enables me to collect, organise and express my thoughts. By writing them down, I am able to detach from them and let them go.
From there, I often turn those pages into a poem or piece of fiction Links to the pieces read: Saying Goodbye & Creating A Monster
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Developing assertiveness is key to ensuring a stable mental state. By actively addressing issues as they arise, you cut them off before they can fester and derail you into bouts of rumination.
In addition, assertiveness easily overcomes bouts of indecision that can plague groups, individuals or businesses. If it is ultimately of little importance, take the initiative and choose.
Join the "Ноw То Gет Your Sнiт Together" support group, or read about it here
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In this episode I share chapter one of my first book 'Under The Influence, Reclaiming My Childhood'
”By the end of year seven, I was starting to realise just how different my father was from those of my friends. He rarely worked in a conventional setting, and I had never known him to have a full-time job ..."
I will be releasing a chapter here each month, so stay tuned, but if you would like to own a copy now, it is available as an eBook, Paperback & Audio book
- Read This Chapter
- Get a sneek peek at the rest of Under The Influence
Support The Reality Check Podcast on Patreon
Check out Zachary's Blog | Videos | Books
Travelling and reading have a unique way of expanding your mind. They open you up to new possibilities, new ways of living and new concepts.
In this episode, Zachary discusses the lessons learnt from his recent trip to Indonesia.
Books mentioned: Tribe - Sebastian Junger | My Sisters Keeper - Jodi Picoult
Videos mentioned: My Sisters Keeper review
Support The Reality Check Podcast on Patreon
Check out my Blog | Videos | Books
Grief comes in waves.
In this episode, Zachary discusses what grief feels like, as well as the feelings that arise when someone commits suicide.
Regardless of your proximity to the person, their death can be confusing and can significantly impact you.
Have a story to share? Share Your Story
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In this episode, Zac discusses why people get trapped working in a job that they don't like and suggests ways that they can change into a career that they actually enjoy and look forward to performing.
"Counting time until retirement is not for me"
Books Mentioned:
I Will Teach You To Be Rich - Ramit Sethi
The 4 Hour Body - Tim Ferris
Extreme Ownership - Jocko Willink
10% Happier - Dan Harris
The Happiness Trap - Russ Harris
The War Of Art - Steven Pressfield
Support The Reality Check Podcast on Patreon
Check out my Blog | Videos | Books
When I am depressed, the 'pointlessness of life' becomes overwhelming.
"My life will end, so will yours. Our bodies will rot and eventually the universe will experience heat death. We will be forgotten. Therefore, what's the point?"
These thoughts become particularly troublesome to people like myself who don't have a strong faith or ideology to prescribe an external meaning upon our existence.
In this podcast, I cover three counters to these thoughts:
1) They only bother me when I'm depressed, so take action to guard your mental state.
2) If there is no meaning, then you are free to make your own meaning.
3) If you are not religious, then there is an eternity of nothingness before and after your life. Therefore, your life is the single speck of light in an otherwise eternity of blackness. So make the most of it.
This life is all you have, live it to the fullest and don't end it prematurely - the void will be there when it's all over anyway.
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It will never feel like a good time to follow your dreams.
There will always be barriers, blocks and reasons not to. But if you don't do it now, when will you?
When I realized that if I didn't do it now, I would still be thinking about it 10 years later, I had to act. Yes it will be tough, yes I will have to work but it will be worth it because I will be living a life that I am happy to live.
I no longer wanted my work life to feel like drudgery. So I made some sacrifices to make a change for a new life, one that feels like living.
Take action now. Pursue your dreams and live life to the fullest.
Mentioned in the podcast:
- Share Your Story
- 'Rituals' - Fiction
- Gary Vanyerchuck
- Tim Ferris
- Jocko Willink
Support The Reality Check Podcast on Patreon
Check out my Blog | Videos | Books
You have the ability to change yourself.
Just like you are what you eat, you are also what you put into your mind. The books you read, shows you watch and the company you keep literally shape you. They will change how you think, feel and ultimately behave.
So choose them wisely.
Only take advice from people who are doing what you want to be doing successfully. If you want to write, take advice from best selling authors, if you want to get big, take advice from the biggest guy in the gym, if you want to overcome issues from a traumatic past, take advice from someone who is working through their issues successfully.
Finally, protect your mental state at all costs. If watching the news, associating with certain people or performing particular activities negatively impacts you in a significant way, cut them.
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This is a follow up to Zac's blog post "Your Passion Is Detrimental To Your Cause - Why Militant Veganism Doesn't Work" In this episode he responds the significant amount of feedback (positive and negative), as well as offers further advice for anyone who wants to convince someone to change their opinions/behavior - make slow and incremental changes rather than using the 'cold turkey' approach.
At the start he reads the initial blog post, skip to 08:00 if you have already read it.
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Maria Phillips once again joins Zachary, to provide a follow up on how they are now finding parenthood. Recorded at three months in, they cover the joys and challenges that they have faced, as well as provide advice as to which information and purchases were useful and which were not.
Related posts from Zachary and Maria:
What to Buy When You’re Expecting – a Comprehensive List of Items and Helpful Resources for Expecting Parents (blog)
Using Meditation to Overcome the Trauma of Pregnancy (podcast)
Having a Child Isn’t as Bad as Everyone Says It’s Going to Be (blog)
Advice to Expecting Parents from a New Father (video)
Support The Reality Check Podcast on Patreon
Check out my Blog | Videos | Books
Teachers and parents often push the importance of reading. But what they often fail to do is explain why it is so important.
In this episode, Zachary discusses how widely reading (particularly of fiction and autobiographies) increases detachment and allows you to live someone else's life.
"When the characters in our books face moral dilemmas, overcome obstacles, learn and grow, so does the reader. I will never be able to see the world through your eyes, but if I read your book, I would have a greater ability to empathise with your perspective"
Books mentioned:
Infedele - Ayaan Hirsi Ali
Meditations - Marcus Aurelius
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Zachary talks about his day off from life, spent in solitude meditating. No social media, communication, reading, writing or eating; just observing the mind.
"I noticed that my mind would throw up strong urges and emotions. I started to act on them before I realised that I was doing so. This led me to wonder (in normal waking life) how much do my emotions, thoughts and feelings control me? I always presumed that I lead them, but I think I am drastically wrong about that."
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Zachary discusses a study that found that people would prefer to be electrocuted rather then being alone with their own thoughts . From there he discusses his pertinacity (as well as the general populations) to avoid facing their mind through constant distractions.
"I am planning on taking a day off everything to just meditate. I want to see what my mind throws up at me, and what I am often striving to avoid. I will spend a day with out technology, talking, writing, reading or eating - with the sole focus of meditating and facing the demons of my mind"
In the next episode Zachary will report back on how this day went.
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Zac discusses what anxiety feels like - recorded during a bout of anxiety.
"For me, a lot of the symptoms of anxiety are physiological: shortness of breath, headache, coldness, and clumsyness. I get trapped in rumination, often overthinking everything. This has an impact on my ability to cope in social situations as there is a lot of stimulus to take in and process.
I find myself creating multiple potential futures for each outcome and simultaneously contemplating the worst of each. This causes my mental state to be focused on the worst possible outcomes for futures that never eventuate."
Related: What Depression Feels Like & What Grief Feels Like - On Suicide and it's Effects
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When you open up and start to talk about your traumatic experiences, a few things will happen.
More memories will come flooding in and that may become overwhelming. In addition, people will react differently to what you will expect. Some will be supportive and will share their own experiences, while others will disbelieve what you say.
In this episode Zachary shares his experience of sharing the contents of his traumatic childhood, from the double edged sword of writing about it initially, to the reactions of friends and family members following the release of his first book 'Under the Influence - Reclaiming my Childhood'.
What Happens When You Talk About Trauma
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Protect your mental state, that way you are in the best place to help others.
It is important to realise that your mental state is the lens in which you view the world, if it is compromised, so to is your ability to judge the people, events and actions of your life.
In this episode, Zachary explores the reasons why he protects his mental state as well as covers why it is a good idea to do so.
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Writing has been one of the most therapeutic things that I have done. I started with poetry, but quickly moved into a longer format of fiction and blogs, culminating with a book.
The process it self was amazing, I feel like I have reclaimed some of my past back through writing - I am better able to look at my past, the events that happened and how I now feel about them. I encourage everyone to write. The benefits are amazing.
I am excited to say that I have finally released my first book. I have called it 'Under the Influence - Reclaiming my Childhood'. Which is what it really is - a way for me to make sense of and work through my traumatic past.
Read more here
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There is a tendency to avoid silence - TV, Podcasts, Music, Books, Movies, Social Media etc are all great as entertainment and education, but they can become an addiction, serving as an effective block against painful ruminations of the mind.
In this episode, Zachary reveals how he discovered his obsession with avoiding his own thoughts, the addictive pull of social media as well as how creativity can be stifled by too much external input.
"If you are always listening to other peoples words, you are always having an external person influence your thinking process ... by allowing for silence, you get to discover what you truly believe and feel about things."
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Zachary discusses his experience with depression.
In this episode you will hear about his experiences with depression, the symptoms and impact on his day to day functioning.
Part of this episode was recorded during a bout of major depression, which enables a first hand account of what it is like during a depressive episode, rather then a post hoc analysis from a state of normality.
"When I am depressed people want to cheer me up, which is a nice sentiment of course, but it doesn't address the issue completely. It is analogous to complaining that you cant understand a radio and to help, people keep raising the volume. You can hear it just fine, it is the tuning that is the problem"
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"When somebody is in a down mental state there is a tendency for them to feel like they have always been in that state.
Personally, when I am going through a bout of anxiety, depression or disociation I feel like I have always been suffering from it. It taints every memory of my past and makes me feel like it will be there for each instance in my future.
To combat this, I have written a 'mental health check list' that outlines that things have and will get better (they always have). As well as lists the activities that have worked for me in the past . I leave this on my wall as a reminder and promise to myself that I will try to get better, even if it feels like I can't.
In this episode I go in depth, explaining what I do to pull myself out of a down mental state..."
Low self esteem can lead to self blame. In relationships this can result in putting your partners needs, wants and desires over yours.
If left unchecked this process can result in an unhealthy relationship where issues are not addressed, and the potentially toxic or unhealthy relationships are not ended.
In this episode, Zachary Phillips discusses his experience with self esteem within relationships.
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“The midwives wanted to send me home with some Panadol, giving me the instructions to return in two days when the contractions were more serious - the baby was out in six hours” - Maria Phillips.
In this episode Maria Phillips joins the podcast and discusses how guided meditation, mindfulness and education helps with having a 'Calm Birth' . These lessons are then applied to the wider context of every day life and other traumatic events.
The episode ends with a Q&A session with listener questions for Zachary.
Related resources:
What to Buy When You’re Expecting – a Comprehensive List of Items and Helpful Resources for Expecting Parents (blog)
The Joys and Challenges of Parenthood (podcast)
Having a Child Isn’t as Bad as Everyone Says It’s Going to Be (blog)
Advice to Expecting Parents from a New Father (video)Info on 'Calm Birth' can be found here
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Zachary discusses trauma and how to heal.
There is a risk of falling into the trap of defining ourselves based on our trauma. We might relive it over and over again -in our minds, contemplating what happened, wishing it was different.
Or perhaps we are the complete opposite - running and hiding from it, doing everything we can to not accept the event as part of our past. Perhaps we do both.
To heal, we need to accept it, but not be defined by it. Talk, write, meditate, exercise and eat well. See an expert. You can recover.
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Zachary discusses the impact that social media consumption has on our mental state. "Social media is a highlight reel of life - not a true representation of reality. People only post the best and worst of their lives, not the mundane"
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Zachary discusses the benefits of starting daily meditation practice. He takes you through some examples and gives advice on how it can be implemented in your life.
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Zachary discusses the concept of turning up to achieve success. If you want to accomplish something amazing, you first need to turn up and put the work in. Remember, the world owes you nothing, only you can shape your future.
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Zachary introduces his new blog. Two blog posts are read titled: Is Suicide Selfish? & Antidepressants Saved My Life But Didn't Make It Worth Living.
The Blog will primarily consists of posts related to mental health, motivation and business strategy, to martial arts and self-defence, philosophy, writing and teaching.
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Zachary discusses detachment - the concept of stepping back and observing a situation with out the emotion of the moment. Examples of how to detach are discussed as well as some examples that highlight the importance of how detachment can turn small successes into large victories
Further reading:
The Happiness Trap - Dr Russ Harris: thehappinesstrap.com
Mindfulness in Plain English - Bhante Gunaratana: urbandharma.org
How to Win Friends and Influence People
- Dale Carnegie: dalecarnegie.com
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Zachary discusses our tendency to waste time with out even realising it as well as how to get more time from your day, as well as what to do with it once you have it
How much time are you wasting equation:
Time spent (hours per day)/24average life expectancy
eg: 2/2480=6.6
Further reading:
The Four Hour Work Week - Tim Ferris: fourhourworkweek.com
Extreme Ownership - Jocko Willink & Leif Babin: jockopodcast2.com
The War of Art - Steven Pressfield: stevenpressfield.com
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Zachary discusses the cognitive bias of illusory superiority (our tendency to believe we are better then what we are), how to recognise it in yourself as well as how to take advantage of this knowledge with effective goal setting.
Further reading:
www.quora.com/Do-most-people-think-that-theyre-attractive
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