The Convenient Counselor: Recent Episodes
Briana Leach, LPC
Hosted by Briana Leach - a wife, mom of three, and licensed professional counselor (LPC), this podcast covers a variety of counseling topics that all have the same foundation...taking serious topics and making them less intimidating and more accessible. Join in and learn more about yourself in this "awkward one-sided counseling session" that is short enough for a quick car ride, yet gets right to the point and challenges you to increase your self-awareness!
Why does mental health matter? Why start a podcast about it? Learn more about the answers to these questions as well as an update on the podcast moving forward.
Have you ever imagined your life as an object? Visualization is really important in therapy, because it allows us to tap into a side of our brain that can process emotions and situations differently than just with logic. Learn more about this tool and about what your boat might look like in this episode!
Need a pep talk today? This quick episode is one you can file away for those days where you just need someone to cheer you on for a second, help you be thankful, and feel your feelings. You've got this!
You've named the fear, now what? In this episode, learn the two follow up questions that are needed after naming a fear - they can help you understand where the fear comes from, and steps to potentially take to avoid or cope with it!
What are you afraid of? Typically when we hear this question we might only think of a couple responses - in my case, going to the dentist and alligators. But in everyday situations, there can be "fears" that drive or motivate our behaviors. Learn more about how to name your fears in this episode, and come back next week for what to do once you've named that fear!
It's hard to make new friends. Even harder when you lead a busy life! But in this episode, learn 5 tips for pursuing new friendships in a healthy way!
Join in on the 6th round of "Questions for a Counselor" in this episode, which covers the following questions:
-
Any advice on a child who explodes when he can’t figure out something? Homework, assembling a toy, etc…it’s unpredictable and so hard!
-
What do I do when I just feel stuck? Like I have no motivation and don’t know what to do next.
Previous Episode referenced:
"What to do when you feel NUMB." https://www.buzzsprout.com/275153/episodes/3837692
In the stress of daily life, do you have "pockets of peace?" These brief moments can help the dust settle and for you to sometimes literally catch your breath! Learn more about this wellness practice in Episode 118.
"Fortune Telling" is a therapy term used for one of the most common cognitive distortions (unhealthy way of thinking). Learn more about the definition, what qualifies as fortune telling, and ways to combat it if this is something you struggle with regularly!
Are efficiency and effectiveness the same thing? Sometimes we think they are, but unfortunately that's not always the case! In this episode, we dive into these two concepts with real-life examples, so that you can see what will be the best course of action in your life!
We all know that rules are meant to keep us safe, and boundaries can be protective...but what about certain "lines" in your life that you may not know their origin? Did someone "draw" in your life and you've never acknowledged it? In this episode, we explore this common question I ask in therapy, and walk through examples that might apply in your situation.
Past episode referenced:
Episode 2 - Measuring Stick
Back from summer break, barely meeting the personal August "deadline" in my mind...better late than never! :) In this episode, learn about four areas where this common phrase might need some evaluation:
- Apologies
- Course correcting in parenting
- Self-Care
- Pursuing a paused dream
Mentions in the episode:
Episode 10/11: Rethinking Self-Care
Episode 52: Unconventional Self-Care
Episode 61: Creating a Self-Care Menu
Episode 89: Holiday Self-Care
Episode 102: When You Only Have a Few Minutes...
Download Briana's free self-care guide: brianaleach.com
In this episode we revisit the concept of applying the "5,5,5 principle" to your daily life!
When you talk about your own mental health struggles, how do you "label" them? Do you call it "my anxiety" when you talk about dealing with anxiety? Have you mis-labeled other issues as something that's a bit more palatable in your mind? Learn more about how this can be harmful rather than healing in this episode, and what you can do instead!
We often think that since we can hear/process most of our inner thoughts, we are vulnerable with ourselves, right?? Unfortunately that is not always true. In this episode, learn examples of what practicing self-vulnerability might look like, or confirm if you are already practicing this important mental health skill!
Join in on round #5 of listener-submitted questions, and hear Briana's response to the following:
"I have a family member that would really benefit from counseling, but I'm not sure how to tell them that without offending them. What should I do?"
"What can I do to make the most of my time in therapy?"
"Is it okay if couples don't fight? Doesn't that mean they are doing well?"
Previous podcast episode mentioned: Episode 64 - "4 Things to Do Before a Counseling Session" https://www.buzzsprout.com/275153/8419743-episode-64-4-things-to-do-before-a-counseling-session.mp3?download=true
*Note for the audio - my computer fan was much louder than expected, which was not noticed until after recording all audio! So if you hear a slight hum in the background, that's what it is!
Where is your "happy place?" Is it a location or view you are able to visit often? Are you aware of moments in your life that could qualify as a happy place, AKA a place you feel at ease and fully yourself? Learn more about these questions and the importance of finding a realistic "happy place" in this short and sweet episode!
"I never thought I would be an angry mom." "Why am I angry ALL the time?"
In this episode, we re-visit the concept first shared way back in Episode 6 of this podcast...the acronym GIFT to help explain your anger. This time, we learn how the secondary emotion of anger shows up often in motherhood, and how you can better communicate your emotions/needs in the moment.
What does it mean to be authentic? Is oversharing part of being authentic towards others? These two concepts are often mistaken as synonyms, when in reality they are quite different. Learn more about authenticity vs. oversharing in this episode, and find out how to gauge if you've done this in your own life!
"Ugh, she has such an attitude."
"He is SO selfish."
When we are in a posture of judgment, it's very hard to be humble. In this short episode, learn a few phrases that can help re-center your heart in moments of judgment towards others.
How many times has a minor miscommunication in your life caused a major conflict? SO much time and energy is wasted by a misinterpreted text, not hearing a directive, or misunderstanding a conversation! In this episode, learn about the three main "categories" of miscommunication that Briana sees in therapy, as well as ways to prevent/remedy these time wasters!
Who is writing your story? Do you know what's hidden in the chapters of your life? In this episode, learn more about one of my favorite approaches to therapy, which is called Narrative Therapy!
Website referenced: https://positivepsychology.com/common-therapy-questions/
Do you speak to yourself out loud? When you think something positive about yourself, does it stay inside your brain or do you verbalize it? Learn more about the power of this practice, in continuation from Episode 9 about speaking the nice words to others!
"I just don't have time to take care of my mental health." Have you said this to yourself before? I know I have in the past, until I learned how simple "micro practices" can help boost my mental health on a daily basis. In this episode, learn several ideas that you can implement easily when you only have a few minutes to spare!
"Never swim right after eating" is a well-known rule that we follow for our physical health, but are there some "nevers" that you should apply for your mental health and prevention of issues in relationships? Short answer, YES! In this episode, learn four important pieces of advice to start applying to your reactions and decision making from now on!
It's time to flip the script a little bit...instead of Briana asking the questions, her husband Ben is doing the interview on this special milestone episode!
Learn more about:
- what the hardest part of producing a podcast has been,
- what advice Briana wishes she could have given herself as a new counselor,
- how feedback from listeners impacts the show,
- what's next for The Convenient Counselor, and much more - including a special intro/finale to the episode!
When stressful moments happen, how do you cope? Is that coping skill healthy or unhealthy? Sometimes negative coping skills are a part of our lives, and we don't realize that they might have been shaped in our childhood or as a result of trauma. Learn more about why you need to apply grace for some of your unhealthy coping skills, and that shame is not the answer!
It's no surprise that most of the world feels overwhelmed right now. What do you do in moments/seasons of overwhelm? In this episode, learn two principles to apply today and start moving foward.
"How are you?" Ummm....I'm good? Based on what measurement? ;)
Are you aware of how you measure well-being in your everyday life? How do you know when you're happy/angry/fulfilled/drained? This episode will help you start the internal conversation of how you measure well-being, and if there might be adjustments needed!
Retreats can sound unattainable at times, but they are ESSENTIAL to our well-being and self-care. Why are they important? How can you integrate retreats more often into your life? Learn the answers to these questions and three "P's" to apply to the retreats in your life in this episode!
What do you do in moments where you COMPLETELY disagree with what another person is saying? Do you jump into battle mode or "fix it" mode right away? Learn the power of "tell me more" in this episode, and how you can start applying it to situations/relationships today!
"I can't do this."
"Nobody cares."
"This is the WORST."
Have these thoughts ever entered your mind? How do you respond when these thoughts pop up during situations? These thoughts don't have to be dismissed or have toxic positivity applied to them...there is a different way! In this episode, learn 5 "challenges" to these negative thoughts that you can start applying right away, and hopefully move forward in moments of negativity.
In the 4th installment of "Questions for a Counselor," Briana tackles these two questions:
- How do I stop saying yes to everything that is asked of me? I am a recovering people pleaser, but I still struggle!
- We are entering a new season with a preteen that is both enjoyable and scary at the same time…I can feel him pulling away, and we used to be so close. How do I stay connected with my son while not smothering him at the same time?
Listen to Episode 93 to hear her responses to these excellent questions!
Whether you're single, engaged, or already married - there is something for you in this episode! Have you ever wondered what goes on during Pre-Marital Counseling? Is it really worth the effort? In this episode, Briana lays out what topics are covered in preparation for marriage, and why these topics are important regardless of marital status!
Have you set new goals (or have had goals for a while) and not sure how to accomplish them on a daily basis? Learn about the tool of "habit stacking" in order to easily create new routines and habits that become second nature in this episode!
"New Year, New You" seems to be the common catchphrase for a New Year...but why should you change everything about your life just because the calendar went from Friday to Saturday? :) In this episode, take a moment to re-think what "new" means in your life, and do some micro reflecting in order to see what might need to be new in your life.
You know I can't stay away from the topic of self-care, especially during the holidays! How can you be intentional about taking care of yourself during an extra busy time of year? Learn more about evaluating your past, present, and future "holiday self" in this episode.
Boundaries are essential to protecting your mental health - so how can we respect the boundaries of others and protect their health as well? This episode focuses on three ways to respect the boundaries of those around us, especially during the holidays!
Book referenced: https://www.amazon.com/Boundaries-When-Take-Control-Your/dp/0310247454
What are the questions I ask most as a therapist? Many people think counselors/therapists only give advice, but in reality the majority of our job is asking questions! The three questions presented in this episode are the most common questions that I ask - and you can start applying them to your situation/daily life today!
Do you often find yourself racing against the clock to get things done, go to the activities you signed up for, and wondering why it all goes so quickly? Or maybe time moves more slowly for you in this season, and you're not sure how to be more intentional about the way you use your time? This episode unpacks the myth that you and Beyonce have the same amount of time each day, and gives practical ways to evaluate how you spend your most valuable resource.
Episode 21 - (Time Audit part 1) https://www.buzzsprout.com/275153/episodes/2722471
Episode 22 - (Time Audit part 2) https://www.buzzsprout.com/275153/episodes/2784031
It's not a matter of "if," it's a matter of "when" - this is typical for most of us who deal with winter blues, the all-too-common emotional and physical reaction to shorter daylight hours and colder temperatures (in many parts of the world). If it's not totally unavoidable, how can we be preventative in caring for ourselves BEFORE we are struggling? Find out four practical tips in this episode!
This episode continues the process we started last week - after you have listed all the mental clutter you carry on a daily basis, and thrown it on your metaphorical bed/table/sorting location, it's time to sort through it! Learn three questions to use as a filter for decluttering, as well as determining your "why" for this entire process.
Most of us aim to "declutter" our homes/closets/garages on a regular basis, but have you ever taken the time to declutter your mind? Listen to Part 1 of this two part series on getting rid of excess clutter in the most important part of yourself, and start to take inventory of what you are carrying around every day.
Hmmm...I wonder why I feel that way? Why might she be yelling rather than talking to me at a normal volume?! :)
Staying curious is a powerful mindset tool - learn more about how to implement it in your daily life in this episode!
Pumpkin patches. Hayrides. Trunk-or-Treat. Costume contests. Apple picking. You MUST DO THEM ALL.
Ummm, no.
In this episode, listen to how Briana describes being the "MVP of Fall" by choosing the Minimum Viable Product for yourself and your family, and being intentional about how you spend your time.
Episodes references:
29: MVP of Any Situation - https://www.buzzsprout.com/275153/episodes/3281530
20: Everyday Legacy - https://www.buzzsprout.com/275153/episodes/2661796
Back for more Q&A time! This week's questions include:
- How do I deal with family that is unsupportive of my effort to improve my mental health?
- How do I parent alongside someone with a very different background than my own?
Hear Briana's personal and professional input on these questions in this episode.
Seasons of life come and go...but sometimes it's easy to feel stuck in one. This episode gives quick tips to help you identify and appreciate the season you are in, and dives into a bit more of what appreciation really means.
What should we talk about before we have a baby? How can we be better prepared for this huge transition in our lives? Learn more about one of the services that Briana provides, Newborn Family Coaching, in this episode - and even start some of the conversations in your own home today!
Minute-by-minute news updates...constant stories of heartbreak, disaster, trauma from around the world...and we wonder why we feel overwhelmed? Listen in on Briana's advice for dealing with the stress we were NOT made to process, including Bible-based encouragement!
Are you familiar with the power of "yet?" Learn more about how this small word can make a huge impact on your mindset!
Are there other activities/things you can do to replace therapy? Hear Briana's thoughts on this topic as well as insights into why we try to replace the hard with the easy sometimes.
After a summer break, I'm excited to be back to recording new episodes! This episode deals with what I am currently living - keeping your mind healthy during transitions...which can be a challenge! Learn 4 steps to keeping yourself mentally healthy during a season of change in Episode 74.
What are the boundaries you currently have in your life? Or do you have any that you can clearly communicate? This episodes covers the basics of boundaries - your mindset, approach, and communication of these necessary mental health protectors in your life!
Does the summertime bring any unexpected pressure for you? Maybe the extra daylight and nice weather creates unspoken expectations in your family? This episode is a quick pep talk for summertime pressure, and can give some framework for dealing with that feeling!
Have you ever thought of the emotion anger as an advocate for yourself? This episode unpacks the idea that anger isn't a bad emotion at all...it actually looks out for you!
Episode 6: The GIFT of Anger
https://www.buzzsprout.com/275153/1806037
When is the last time you REALLY cried? Like the type of cry where you can feel the relief afterwards? This episode explains the importance of crying and how it helps us regulate our emotions and physical health. Grab a tissue and listen!
"I just ended a toxic relationship...now what?" This can be a daunting question to those who have just been through the emotional journey of ending a toxic relationship. In this episode, learn about 5 R's to apply to the season after moving away from that relationship: Run, Rest, Reset, Recite, and Revise.
Do you know what the term "gaslighting" means? Have you experienced it before on any level? Learn more about this type of manipulative behavior and a few ways to spot it in your life, if it's happening.
If you're feeling a bit overwhelmed and stuck, this is the episode for you! Learn 3 quick "reset buttons" that can help you at least take a baby step forward mentally, physically, and spiritually.
This episode covers two more listener-submitted questions:
- How do I lovingly support a spouse dealing with depression?
- How do I let my kids know that I need space from them without hurting their feelings?
Listen in and hear Briana's response to both of these great questions!
Pairing for Productivity - it's a simple concept, and one that I recommend to almost every counseling client! Learn more about this idea of partnering something you like with something you might not like (in order to get it done) in this episode.
If you like to be "prepared," this episode is for you! From both a counselor's perspective as well as being the client, Briana presents four things you can do before a counseling session to make the most of your time. Everything from trusting the process to using the restroom before a session - it all matters!
How can you establish a connection with a group of people? Why is being a part of a community important? Sometimes we hear about someone's "tribe" and it strikes a note of jealousy in our hearts, because we long for that as well. This episode dives into all of this and more, with practical ways to actively pursue community right around you!
What is it like to live with depression? What if you could peek into the mind of someone who has/is dealing with this very common mental health issue? This episode gives a glimpse into Briana's personal experience with depression, what a typical day can look like for someone struggling with depression, and how to support a loved one you might have dealing with this issue as well!
It's pretty obvious how important self-care is for our overall health. But have you created a "menu" of options that is fully customized to what works for YOU? Learn about creating a self-care menu and how small, medium, and large can all have an impact on your life!
Is there a difference between "self-care" and "self-help?" YES. Find out about these two commonly misunderstood mental health phrases, and why it's important to know the difference!
Self-Care Episodes referenced:
Episode 10 - Rethinking Self-Care Part 1
Episode 11 - Rethinking Self-Care Part 2
Episode 52 - Unconventional Self-Care
Finally!! I'm back and excited about returning to this podcast - with a new name! This episode helps explain why the name change was made, and also covers why change is important in your life...and what might be holding you back from making that change.
We often blaze through daily life, without much rest in sight - but do you know when you need to "pause" certain areas of your life? This episode focuses on this question, as well as offers three reasons for a pause. Also Briana announces some upcoming changes for the podcast!
Do you pay attention to how your environment affects you overall? Paying attention to the people, places, physical reactions, and beauty around you is crucial to your overall health. Learn more about this and ways to pay more attention in this episode!
Are you thinking about pursuing counseling but not sure where to start? Have you made your first appointment and now you are nervous about what to expect? This episode helps calm some of these very normal feelings, and offers insights into what to expect and look for as you begin your therapeutic journey!
Do you currently "prep" for upcoming stressful situations? We may not be able to control what is going on around us, but we can control how we react and prepare for those moments! Listen to this episode to learn three steps of creating a "stress plan," and deciding what you need to exit/enter in stressful seasons.
Previous episodes about self-care referenced: Episodes 10 and 11 of Grace in Progress
Did you know that you brain registers every word that you speak? This directly impacts your overall well-being, whether your words are positive or negative. Learn a few simple swaps for things you might be saying to yourself everyday, and how this can "shift" the way you think about life.
What are our basic needs? Typically food, shelter, and water come to mind...which is correct. But there are three other basic needs that humans need to thrive, and often these can get overlooked or neglected. Learn more about these "other" three basic needs in this episode.
Sure, most people think of massages, bubble baths, and even sleep when they think of self-care. But this episode has some ideas of "unconventional" self-care practices (provided by Briana and listener submissions), and maybe there is a new one that would be a good fit for your life!
Other episodes on "Re-thinking Self-Care" from this podcast:
Episode 10: https://www.brianaleach.com/post/episode-10-rethinking-self-care-part-one
Episode 11: https://www.brianaleach.com/post/episode-11-rethinking-self-care-part-two
In the first Q&A episode of Grace in Progress, Briana focuses on two questions:
- How do I keep work stress at work, and not take it home with me?
and
- How do I share news or what's going on in the world with my children?
Listen in to hear a counselor's perspective on these excellent questions!
What does a tater tot have to do with processing triggers in your life? Learn more about the TATER tool and the importance of slowing down to listen to your inner voice - it can change everything!
"I'M TRIGGERED." Do you know any of the emotional triggers in your life? How does your body react to triggers? Why does it even matter? Learn more about these questions in this episode, and start to evaluate the interactions in your daily life!
Article referenced:
https://www.psychologytoday.com/us/blog/the-gen-y-psy/201810/how-spot-your-emotional-triggers
Do you have a dream, big or small, that has been on your heart for a while...but you just don't know where to start? Briana speaks a little bit about how she did "something small today" to pursue the dream of starting a podcast, and how you can apply that practice to the dream in your heart.
This episode marks the one year anniversary of the Grace in Progress podcast!
Emotional awareness is essential to a child's overall well-being. Do the children in your life know how to name their emotions? Learn about the various stages of development, and specific ways to help kids in each one, including:
- Birth to age 3
- Preschoolers
- Elementary Age
- Middle/High Schoolers
The kids in your life deserve for you to be their "emotional coach," you might just need a little motivation from this episode!
Do you have a "go to" motto for when a situation puts a strain on your mental health? Dive into four of Briana's most popular phrases/mottos in this episode, and add them to your emotional toolbox starting today!
In this episode, Briana talks about the top question she is asked as a counselor - "is this normal?" Plus learn more about a suggested alternative question and how it can alleviate some fears.
Just like the title sounds, this short episode is a pep talk from Briana for you to visit and re-visit anytime you feel overwhelmed! We've all been there, and sometimes we just need to be cheered on a bit!
What kind of "deposits" are you making into your emotional bank? Are you making tiny deposits of shame? Learn more about this unhealthy habit (that we all do regularly), and how to combat it on a daily basis.
How do you connect with those in your life? Answering this question is the goal of this episode, and learning how the root of each relationship can impact you on a regular basis!
Three main points:
1. The root of your relationship shapes your expectations
2. How you attract someone is how you keep them
3. Not every relationship needs to be profound
References:
Vital Friends book by Tom Rath
https://www.amazon.com/Vital-Friends-People-Afford-Without/dp/1595620079
Episode 15 - Friendship/Mat Carriers
https://www.brianaleach.com/post/episode-15-friendship-mat-carriers
Continuing from Episode 40 on the importance of how we begin and end our day, this episode presents 3 questions to ask at the end of your day, before you go to sleep. Gratitude, introspection, and kindness can help you wrap up each day, and you are worth taking the brief moments to put these questions into practice!
How do you start each day? In this episode, three questions to help begin your morning are presented - moments of gratitude, introspection, and kindness.
Episodes referenced:
https://www.brianaleach.com/post/episode-24-motivation-vs-momentum
https://www.brianaleach.com/post/episode-9-say-the-nice-words
What do you love about yourself? What makes you unique? If the answers to those questions are not readily available, there might be some personal growth that needs to happen. Learn more about the importance of these positive revelations, as well as a framework to help makes this question easier to answer.
Why do we tend to move away from things that make us uncomfortable? Do we feel we need to understand and "solve" every little discomfort? In this episode, the idea of sitting with our discomfort is introduced, as well as four pointers for knowing how to handle moments of discomfort.
Continuing on the previous episode's topic of redefining the way you describe your "strong-willed" child, this episode provides six practical tips on working with children who are naturally defiant or who prefer to be in control. Intentional parenting/caregiving is HARD WORK, but these children deserve our best efforts!
Have you or a loved one been labeled as "strong-willed?" Unfortunately this term can have a negative connotation, and while it might not be meant as that, the effects can be long lasting. Learn three questions you should ask before working with children that might present a challenge, and help shift your mindset in this first of two episodes on this topic.
Ever have those moments when you just don't feel anything...except for complete numbness?! With continual stress/expectations/things to do, sometimes we are operating in "auto-pilot" and don't even take the time to feel our feelings. This episode offers four ways to combat feeling numb, as well as normalizes this common behavior.
Research referenced:
https://www.health.harvard.edu/mind-and-mood/sour-mood-getting-you-down-get-back-to-nature
In what could be described as a "permission" episode, Briana explores the concept of "both/and" with conflicting emotions. Can you be both happy and sad at the same time? Do you tend to pick just one emotion at a time? Learn more about conflicting emotions in this brief episode!
Continuing on the idea of spiritual dismissal introduced in Episode 32, this episode dives into how we can often dismiss/ignore our own feelings before we give them a chance to be investigated a bit more! Have you spiritually dismissed emotions or thoughts in your own mind? Where did you learn to do that? Learn more about how to stay curious!
Episodes referenced:
The "GIFT" of Anger - Episode 6: https://www.brianaleach.com/post/episode-6-the-gift-of-anger
Spiritual Dismissal Part 1 - Episode 32: https://www.brianaleach.com/post/episode-32-emotional-invalidation-spiritual-dismissal
"Let Go and Let God"..."Too Blessed to be Stressed"...wait, what? When you share your emotions/thoughts with someone and you are met with avoidance by means of a Christian cliche or misused scripture, you may have experienced "Spiritual Dismissal," which is what this episode is all about. Listen to some real-life examples, the negative effects of invalidated emotions, and how to view these responses a little differently.
"Marriage has NEVER brought out the worst in me," said no one ever. Times of crisis (and especially quarantine) can put an interesting pressure on your marriage, and sometimes it helps to take a step back and ask yourself the five questions presented in this episode to focus on what is important.
There is no "perfect way" to parent your children on a normal day, let alone during a crisis or global pandemic! In this episode, we dive into four questions you should be asking yourself in moments of overwhelm. We will get through this together!
Contrary to popular opinion (or memes floating around), now is not the time to be setting new, lofty goals in your life, especially if you are feeling overwhelmed. What is the "minimum viable product" needed for each day that will help you feel like you can deal with the situation you are in, yet still feel accomplished? Learn more about this tool that Briana uses with clients as well as in her personal life in this episode.
We all NEED connection...and while in a unique season of quarantine and social distancing, sometimes we have to get creative in how we connect with others!
Whether it's mandated "shelter in place" or a season of life where you are "planted" where you might not want to be, you can still bloom. This episode covers three ways to bloom where you are planted, and ways to learn more about yourself, including StrengthsFinder: https://amzn.to/2UgcwyB
To schedule a coaching session with Briana, you can get more information at brianaleach.com
I KNOW. We are all exhausted from hearing about anything with the word "virus" involved. And thankfully this episode does not even mention the word Corona! :)
What is something we CAN be doing (besides washing our hands/social distancing) during this unique time in our world? We are instructed in the Bible to "guard our hearts," but maybe you haven't taken much time to think about what that really means. This episode explores that idea a bit more, and offers encouragement through scripture and advice.
This podcast is titled "Grace in Progress," but this is the first time grace is discussed a bit more...finally! This episode breaks down a few of the meanings of the word grace as well as ways to show grace in our daily lives to ourselves and others.
www.brianaleach.com - sign up for Briana's email list!
Usually we think that motivation is what is needed to GET STUFF DONE. That's what we're all trying to do each day, right? Motivation isn't enough. Learn more about motivation vs. momentum in this episode, as well as some practical examples of gaining momentum in your everyday life.
How do you respond when you feel STUCK? Do you know what is holding you back from making progress? This episode dives into the three areas that can hold you back, as well as provides three questions to ask in order to move forward. You were meant to live life to the full!
Learn more about the common reactions/responses to the time audit exercise, along with some ideas for the changes you may want to make!
How are you spending your most valuable resource? In this episode, the "time audit" exercise is introduced and is available here:
http://www.brianaleach.com/podcast
How do you want to be remembered? While this question is usually associated with the end of someone's life, the episode encourages you to apply this question to your everyday life.
Life happens. Sometimes you need a good reminder to focus on what is important, and this week I will be encoring an episode that talks about a tool I use with clients regularly and weekly/daily/hourly myself! I added a brief intro to explain why this week is different - thank you for understanding!
Have you or someone you know dealt with winter blues/seasonal affective disorder (SAD)? In this episode, you'll learn more about this mental health issue and practical ways to combat it during these cold winter months!
Notes:
Vitamin D supplement: https://amzn.to/36n3KSB
National Suicide Prevention Lifelife: 1-800-273-TALK (1-800-273-8255)
Crisis Textline: text CONNECT to 741741
I asked recently on social media, "what topics would you like covered on the podcast?" Several listeners responded "how do I know if I should see a counselor?" and "how can I find a good counselor?" This episode dives into answering both of those questions - with three "gauges" for pursuing counseling, as well as four checklist items for finding a "good" counselor.
What if you could wake up tomorrow and your biggest problem/situation/issue was resolved? What if someone could wave a magic wand and your life looked exactly like you wanted it to look like? These are part of the "Miracle Question" used often in therapy, and it can help get to the heart of what you truly want in your life. Learn more about this exercise and its benefits in Episode 17 of Grace in Progress!
Sources mentioned:
Episode 4 - Progress
The Lazy Genius Podcast
A Simplified Life by Emily Ley
This episode encourages you to stop and ask "am I living my life in auto-pilot?" Authenticity is key to fully experiencing your life, and it is easy to slip into automation instead. Listen in how I learned this quite recently!
This will be the last episode for 2019, as Grace in Progress will be taking a holiday break - new episodes will begin again on Wednesday, January 8th, 2020!
We all have many different types of friends (acquaintances, coworkers, neighbors, etc), but this episode dives into a special type of friend that I call a "mat carrier," based on the miracle story in Mark 2. Learn what this important friend looks like with 5 characteristics of a mat carrier, and how to recognize/apply these characteristics in your life.
Bible verse:
https://www.biblegateway.com/passage/?search=Mark%202:1-12;&version=NIV
Maybe it doesn't quite feel like "the most wonderful time of year" to you - it's the beginning of December, and you might already be approaching holiday BURNOUT. Listen to this episode and learn six steps to avoiding total holiday burnout (or at least taming it a bit!) and have a more peaceful, grace-filled Christmas this year!
Helpful info:
https://nypost.com/2018/11/20/1-in-3-americans-get-holiday-burnout-before-christmas/
1.Take care of your body
2. Check expectations
3. Find YOUR why
4. Communicate your desires
5. Seek info from those close to you
6. Give yourself grace
It seems only natural to be thankful for the positive things in our life - but have you ever taken a moment to reflect and be thankful for the not-so-great moments in your life and their impact on who you are today? This type of "gritty gratitude" can help you potentially rewire your brain and appreciate those moments in a new way!
I'm challenging listeners to come up with three of these in the week ahead - Happy Thanksgiving!
Article referenced:
https://www.psychologytoday.com/us/blog/prefrontal-nudity/201211/the-grateful-brain
What would you in two months tell the you right now about the upcoming holiday season? Use this quick and easy self-talk practice to "reflect" on what lies ahead.
Reflection prompts:
I know going into the holiday season, you were feeling _________________.
And you decided to really focus on _________________.
I wish you would have focused a little more on _____________________, but I'm proud of you because you _____________________.
Continuing from last week's episode of "rethinking self-care," episode 11 explains the three types of self-care: Self-Soothing, Self-Repair, and Self-Maintenance. Learn how these work as well as some realistic examples of using this in your life!
What pops into your mind when you think of the word self-care? In this episode we dive into what self-care is NOT, as we start to rethink about the topic overall. This is part one of a two part series!
Reference:
https://www.biblegateway.com/passage/?search=Matthew+11%3A28-30&version=MSG
Who have you spoken life into lately? Whose day have you turned around with the nice words you've shared? This episode discusses the power of our words towards OTHERS, which is a slight change from the usual introspection of this podcast. :)
Info referenced:
https://www.reviewtrackers.com/reports/online-reviews-survey/
https://twitter.com/iamkidpresident/status/508249108893937664
Presets are the "knee jerk" reactions or automated thoughts you have in a situation...from your alarm going off in the morning, to when someone questions your judgment. Are you aware of the dialogue going on in your mind on a daily basis?
Learn about recognizing, naming, and replacing (if needed) these presets that shape your everyday life in this episode.
Have you ever had those moments where you think, "oh I don't want to forget this" or "I wish there was a way that I could remember more of this?" In our culture of constant notifications, never ending to-do lists, and looking foward to the next thing on our calendar, it is difficult to be fully present in our lives.
Listen and learn this easy practice to tap into all five of your senses...not only to keep yourself more grounded, but also to help you brain retain the memory even more!
How in the world could anger be a gift?? Okay, it's not like that - but you can learn and use this acronym to help better understand the source of anger, which is a secondary emotion!
Links referenced:
https://rodgerscc.com/wp-content/uploads/2014/12/How-to-Control-Your-Anger-in-Conflict-Situations.pdf
https://www.ptsd.va.gov/understand/related/anger.asp
Do you pay more attention to your emotions or your physical reactions to emotions? Or are you even aware when you're having a physical reaction to emotions? This episode encourages you to become more aware of what your body is telling you, and the four categories that most reactions fall under - pause, protect, pursue, and pray.
Quote from William James:
https://www.ncbi.nlm.nih.gov/books/NBK10829/
The title of this podcast is Grace in Progress, but what exactly is progress? In this episode I will dive deeper into what I define as progress, as well as pose the question...are you a spinning top, or a wind-up car? :)
Links referenced:
SMART goals video
https://www.youtube.com/watch?v=1-SvuFIQjK8
Learn and start to use a tool I use EVERY. DAY. to help you with reacting vs. responding to situations!
Links referenced:
"React vs. Respond: What's the Difference?"
https://www.psychologytoday.com/us/blog/focus-forgiveness/201609/react-vs-respond
Who or what are you measuring yourself by? If we are not aware of what our "standard of measurement" might be, we won't know if we are making any progress. (Or setting unrealistic expectations!)
Links referenced:
"High hopes and happy homes"
https://www.apa.org/monitor/sep04/highhopes
Welcome to the very first episode of Grace in Progress! Are you being your true self or do you have Imposter Syndrome like I have experienced? This episode covers a brief introduction of who I am, why I am doing a podcast, and what's in it for you. :)
References:
"Unmet Aspirations as an Explanation for the Age U-shape in Human Wellbeing" by Hannes Schwandt
https://www.iza.org/publications/dp/7604