The Ultimate Life Survival Guide: Recent Episodes
Heather Thatcher
I believe that life is full of beautiful possibilities, yet sadly most people are going through life in survival mode and miss out on the wonder and joy of life. Because of stress, negative self-talk and a distorted view of life, many people hold themselves back from reaching their true potential. I show people how to live with conscious intention so they can lower their stress and confidently go after anything they want for their life.
Compassion is what connects us.
Seeing ourselves as special or different is what divides us.
By singling ourselves out as an “empath” with the Instagram definition of “empath” being that we can easily sense the emotions of others is creating division.
The truth is we are ALL empaths.
The question shouldn’t be “are you an empath?” but instead “what KIND of empath are you?”
This episode is a personal mission of mine because as highly sensitive people we’ve been taught to dismiss our own feelings and trauma because we want to be fair, just and keep other people happy. We’re recovering people pleasers and want to make sure that everyone else is okay before we worry about ourselves, right? But just because your life challenges aren’t the absolute worst that any single human could experience in the entire world - doesn’t mean that you don’t deserve to ask for help and take the time you need to heal from it.
Let's talk about stress is a series where I bring on guests to talk about their own stress experience so that we can normalize the fact that life is very stressful and we all experience some pretty epic lows in our lives.
In this episode of Let's talk about stress, Hafsa shares a very vulnerable time when her stress became too much, and what changed her perspective in order to change her life.
Everything is becoming more and more instant by the day.
Amazon same day delivery.
Instant access to information and the answers to our questions with our phones or the internet.
Text messages, instant messages, almost everyone carrying a phone in their pockets.
We stream music, movies, tv shows, podcasts all day.
When did we forget how to be alone with our thoughts?
With the rising expectations that we put on ourselves, that our parents have put on us, and that society puts on us - learning how to manage our stress and release it from our body is more important now than it's ever been before.
If you're looking for stress relief, anxiety relief, or to just be able to lower your stress in general - this is an episode that's going to give you the 5 keys to stress management.
Gratitude is more than just a trend - it's scientifically proven to improve your mindset, your life, your habits, and more.
In this episode I’m going to share some of the science of why gratitude is freaking amazing and, of course, how to make it work in your life.
Let's talk about stress is a series where I bring on guests to talk about their own stress experience so that we can normalize the fact that life is very stressful and we all experience some pretty epic lows in our lives.
In this episode of Let's talk about stress, Kristina shares a time where her body said 'no' and forced her to slow down and do something about it.
So…. I want to talk about something that I, as just barely a millennial at 36, find really interesting but also frustrating about where society is taking us.
There’s this drive to be hyper-productive, to always be connected with our phones never being too far from reach.
This instant gratification society is literally damaging our health, and it’s something we need to start fixing - and in this episode, I’m going to give you lots of ideas.
I know this may sound like I’m stating the obvious, but all health care workers weren’t born with some gene that makes it easier for them to wear a mask all day.
It’s not like we don’t also suffer from claustrophobia or anxiety when we put that mask on.
But your mask is a clear signal, a badge of honor that shows you’re a caring, compassionate person - and in this episode I’m going to share how I got over the panic I felt when I wore a mask and how you can do this, too.
It doesn’t matter how good your intentions are when you start working towards a goal, if you don’t have these two things in mind - you’re going to stay stuck, falling back on old habits and always in the cycle of starting over from the beginning.
You can get all the links and free resources Jennifer talked about in today's episode at https://www.heatherthatcher.com/love
There are so many research studies that show the profound impact meditation can have on our health and mental wellbeing. But knowing that something is good for us isn’t always enough, right?
Otherwise, we’d all be exercising regularly and eating only healthy food.
Not exactly the Western Society norm, is it?
In this episode I’m going to share a bit about why meditation needs to be added to your tool-box, and not just for stress and relaxation - but also for complex problem solving. I’m going to tell you all about it in this episode
Have you ever heard of the quote by Abraham Lincoln where he said: “Give me six hours to chop down a tree and I will spend the first four sharpening the axe”?
It’s a great quote and talks about an excellent way to ensure our success.
Instead of just setting a goal and plowing forward, hoping that everything lines up just right so that we can achieve it, he is suggesting that we spend more time thinking out our plan of action.
But this, my dear friend, is where so many of us get stuck sharpening our axe waiting for the right time, the right circumstances, or for when we’ll feel ready.
Busy brain syndrome is real.
But I have to ask you - are you the one thinking those thoughts?
It’s pretty common knowledge that we, as a generalization of society, have a smartphone issue.
I’ve heard people say that the zombie apocalypse has happened already because of the number of people walking around slowly, tripping on things, while glued to their smartphone.
We’ve become so dependent on our smartphones, that now something called a “digital detox” has become a thing. And in this episode I’m going to talk about why a digital detox isn’t the answer you’re looking for and what works better.
Mindfulness is definitely a buzz word in the wellness space and is getting a lot of attention in the media recently. For good reason, though, as there is an increasing amount of evidence that shows it’s effectiveness at lowering your risk for depression, while also reducing stress, and in turn lowering your risk of developing illness or disease. But what exactly is mindfulness, and how can you put it to use in your day-to-day life?
If you feel like your schedule is all over the place and you’re frustrated that there just never seems to be enough time in the day to get everything done, let alone find time to exercise, meal plan, or do those typical healthy lifestyle activities - this one’s for you.
It can seem impossible to plan a balanced, healthy lifestyle around your schedule regardless of if you work shift work or a traditional 9 - 5 Monday through Friday job. The truth is you’re not experiencing a time problem.
You’re experiencing an alignment problem.
I used to believe that my highly sensitive nature was a curse.
I felt everything so deeply, life felt very rough. And with our world putting so much emphasis on logical and rational thinking, my emotional and vulnerable nature became something I was ashamed of.
Something I felt called to hide and suppress.
But there was a pivotal moment in my life where I learned that this vulnerability wasn’t something to hide - but something to recognize as my greatest strength.
I’ve tried Fitbits, Garmin, three different smartwatches and even one by a company that no longer exists called Jawbone but I will always keep coming back to this one fitness tracker because it’s truly the whole package.
In this episode I’m going to share 5 reasons why this fitness tracker is my favorite wearable for women, especially if stress management is a priority for you.
click here to go to this episode's show notes
Click here to join the 5-day Inner Critic challenge
Streamlining your life is pillar two of the Building Resilience Framework, and in order to do this we have to learn how to triage our to-do list and see what we can do to set up a system or process that removes as many things from our to-do list as possible.
I’m going to share one method that I teach inside of the Survival Guide community that you can start putting into practice right now. And that means we’re taking a little mental trip to Japan.
To learn more about the Building Resilience Framework go to heatherthatcher.com
We know we do this.
We know other people do this.
But for some reason, when it comes to our self-talk we’ve chosen to selectively forget that we know everyone does this and feel shame because we think we’re the only ones.
What I’m I talking about here?
Keep listening and I’ll tell ya.
Can we talk about Facebook Groups for a minute?
Don’t get me wrong, I’m in a lot of great groups and I also have a Facebook Group for everyone looking to lower their stress and build resilience. But some Facebook Groups and other support groups can actually keep you stuck, rather than help you move forward.
In this episode I’m going to tell you what to look out for so that you don’t stay stuck on step-one.
You may be surprised to hear this but your biggest source of stress isn’t your job, it isn’t your circumstances, it isn’t your busy brain , or your inner critic with all the “what-ifs” that pop up and bring on some anxiety.
The natural enemy of living a healthy, balanced, low-stress life is something else entirely.
shownotes can be found at heatherthatcher.com/episode15
Life balance means different things to different people, but no matter how you look at it, there are always some mandatory things that we all need to get done like cooking, doing laundry, cleaning the house, groceries, managing our bills and finances, commuting to and from work - I’m sure you can come up with some others for yourself.
The key to finding the right life-balance for you is to streamline the heck out of your life.
We follow so many habits in our day. We get up and check our phones without stopping to think “what should I do first?” and we brush our teeth, maybe make some coffee all without thinking.
Our habits also apply to our self-talk.
When we have a triggering event, like an awkward conversation or something not going as planned, our brain automatically jumps into our predetermined patterns, and our self-talk follows.
But the truth is our self-talk is actually just the symptom of the underlying problem.
Helping others is really important to you.
That’s why you went into a service-based profession, right? You want to make a difference.
You do the same with your family and friends, always being there for them supporting them and helping them when they need it.
But working hard and giving a lot of yourself to others doesn’t mean that you’ll be happy.
In fact, it’s some of the worst advice you’ll receive because it’s just going to lead to disappointment and burnout.
You aren’t Yoda - you’re Luke.
I’m sure you’ve heard of the “cheat-day” mentality before. Just in case you haven’t, it goes something like this:
You stick to your diet plan for six days and then “cheat” on your diet one day a week and eat whatever you want.
Or maybe you say that you’ll allow yourself to have a “cheat meal” or you decide to order dessert and say “It’s okay, I’ve been good lately, I can “cheat” on my diet a little bit today.”
This way of thinking is broken, though, and in this episode I’m going to tell you why.
You’re so dedicated to the people you serve at work and you’re there for your family and friends as much as you can be.
But some days you’re left wondering is it enough?
Am I doing enough?
Am I really making a difference?
My friend, never doubt your ability to make a difference. The impact you have reaches further than you know.
But if you’re feeling stuck, I have three strategies for you to try.
This is the first time in the three years I’ve been podcasting that I’ve done an episode that is specific to what’s going on right now in the world. At the time of this recording the Corona virus has caused HUGE shifts, fear, and uncertainty all over the world.
So what do we do with all this uncertainty and collective fear?
The answer is and always will be compassion, and in this episode I’m going to tell you why.
You can get access to my $1000 Mindset Reboot program for FREE right now until March 25, 2020. Go to heatherthatcher.com/free to learn more and join the others who are choosing to take this time to take back control from their inner critic, lower their stress and come out of this crisis strong and confident to go after anything they want.
What do you think of when you imagine a ninja?
Someone stealthy, who can sneak around and stay out of sight?
Someone who is highly skilled and knowledgeable about what they need to do to accomplish their mission.
And, let’s be real here, they’re also someone who was capable of covert espionage and quietly assassinating their enemy.
Now that you have that image in your head, I’m going to tell you why you need to embody your inner ninja when it comes to changing your life habits
Music Credit:
reCreation by airtone (c) copyright 2019 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/airtone/59721
Did you know that the food marketing industry spends five-hundred times more money on getting us to buy foods that contribute to weight-gain than global health organizations spend on disease prevention?
Yes, you heard that right.
500 times more money is spent on enticing us to eat highly processed, high fat, high carb food than global health organizations spend to try and improve our health.
No wonder obesity and weight-related health problems are on the rise!
If that just blew your mind, you’re going to like this episode.
Do you ever look at those people who seem to have their life together, with everything figured out, and wonder what they know that you don’t?
They never seem to struggle, everything comes easily to them and they’re successful, happy, and confident.
It’s like these people know a secret that no one else knows.
Is it just that they’re lucky and have an easy life?
No.
In this episode, I’m going to tell you the secret, and give you the steps you need to get from where you are right now to where you want to be.
Your Inner Critic's job is to keep you safe, and your life right now, even with all your struggle and unwanted habits is safe because it is known.
Your body doesn't like change and responds to change with fear and by turning on your stress response - even if you're creating positive healthy change.
There are three main obstacles that stand in your way of creating positive change in a way that doesn't trigger your Inner Critic and activate your stress response.
Our stressors about money, work, family dynamics, expectations we and others put on ourselves, those stressors don’t disappear and leave us in this constant stressed-out state I call default survival mode.
Being in this constant state of stress, though, is really dangerous for our overall health and wellbeing. In this episode I’m going to talk about what we need to watch for, but of course also things you can do to lower your risks of disease by consciously learning how to control your stress response.
And it’s easy, my friend. Easier than you may think.
Affirmations like “I am enough” and “I am worthy” are so freaking popular right now.
Sayings like this are everywhere!
It’s this idea that if you want to overcome negative self-talk you just need to think positive thoughts and everything will be fine.
But the truth is that it doesn’t work for the vast majority of people, and for the people that it does work for - it takes for freaking ever.
And you don’t want to wait for forever - you want things to be different now! Right?
You want to silence your inner critic and never have another irrational emotional reaction again!
If you’re thinking ‘yup! That’s what I want!’ - this episode is for you.
Have you ever noticed how President Obama always wore a navy blue suit?
Or how Mark Zuckerberg always wears a grey t-shirt and jeans?
You can look at all kinds of successful people and see that their wardrobes don’t change very much.
If you’re thinking “fun fact, Heather, but what does that have to do with me and why I’m here?”
It has everything to do with the first pillar of the Ultimate Life Survival Guide and I’m going to tell you why.
If you’re feeling stressed out, burnt out, and find yourself saying “surely there must be more to life than this!” you’re in the right place!
To check out the show notes for this episode go to heatherthatcher.com/episode1
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