ACT to Live: Recent Episodes
Dr. Scott Palasik and Jaime Michise
ACT to Live is: – A place where we try to help you, and us, live a full life based on your values, what matters at our core, and connect those values to life actions – A place where we observe everyday life, pose questions and cultivate and create psychological flexibility with our thoughts and behaviors – A place where we create conversations about how to find happiness and gratitude in daily life (you are a big part of these conversations and how ACT to Live evolves) – A place where we examine how effectively we can communicate with ourselves and others – A place where we discuss principles from mindfulness, positive psychology, cognitive behavioral therapy, acceptance and commitment therapy, emotional intelligence and other psychological theories and principles in order to live well
Come walk with us on this journey as we share life experiences and have conversations meant to help each of us evolve…
Summary: On this episode of Act To Live, Jaime begins by sharing a recent conversation with a friend which centered around the idea that some people may be driven by hope while others may be driven by faith. Jaime asks Scott his perspective on the idea and the two then delve into the meaning of both terms and the roles these entities may have in life. The duo arrives at the idea that perhaps these concepts allow us to make sense of, and even find comfort in, the uncertainties and unknowns of life.
ACTion Event of the Week: Take some time to explore the concepts of hope and faith. What roles do they play in your life - particularly in more challenging situations. How might you focus on strengthening either of these skill sets?
Where do we walk next? Join us on the next episode of Act to Live as we delve into the multifaceted topic of change!
References:
Unknown (2023). The psychology behind faith. PsychoLogs Magazine.
https://www.psychologs.com/the-psychology-behind-faith/
Preston, C. (2021). The Psychology of Hope: Rebuilding in the face of ongoing adversity. Psychology Today. https://www.psychologytoday.com/us/blog/mental-health-in-the-workplace/202110/the-psychology-of-hope
Quote:
“Never help a child with a task that he feels he can succeed.” – Maria Montesorri
“Development is a series of rebirths.” –Maria Montesorri
Summary: On this episode of Act To Live, Scott and Jaime are joined by Kirsten Nichter. Kirsten is a special education teacher and parent coach. Through her experiences working with young children, Kirsten realized her passion for helping parents. Kirsten shares her story of becoming a parent coach, as well as guiding Scott and Jaime in exploring topics like self-compassion (as a parent), building resilience within oneself and their children, and more!
ACTion Event of the Week: Each day, take a few minutes to answer the following two questions - What was your parenting win today? What is something that you are grateful for?
Where do we walk next? Join us on the next episode of Act to Live as we explore HOPE and FAITH!
Kirsten links: https://www.connectionsparentcoaching.com/
https://www.instagram.com/connectionsparentcoaching/
https://www.facebook.com/ConnectionsParentCoaching
References: Chow, K. (2017). Building Resilience Through Play Based Learning. Housman Institute.
Li W, Tan F, Zhou Z, Xue Y, Gu C, Xu X. Parents' Response to Children's Performance and Children's Self-Esteem: Parent-Child Relationship and Friendship Quality as Mediators. Int J Environ Res Public Health. 2022 May 15;19(10):6012.
Neff, K. (2015). Self-Compassion: The Proven Power of Being Kind to Yourself.
Siegel, D. and Bryson, T. P. (2019). The Yes Brain: How to Cultivate Courage, Curiosity, and Resilience in Your Child.
Siegel, D and Bryson, T.P. (2020). The power of showingup: How Parental Presence shapes who our kids become how their brains get wired.
Clinton, J. (2013). The Power of Positive Adult Child Relationships: Connection Is the Key. Harvard University.
Quote: Trust is “the most effective way of relating to and working with others” and “one of the most powerful forms of motivation and inspiration.” -Stephen Covey
Summary: On this episode of Act To Live, Scott and Jaime are joined by Dr. James Panico. James guides a thought-provoking discussion about trust. How is it defined? What role can it play in one’s life? What happens when trust is harmed? And more!
ACTion Event of the Week: Think about those people in your life who you deeply trust. Take some time to reach out to them - in any way that you’d like - and let them know how much you value them and the trust you share!
Where do we walk next? Join us on the next episode of Act to Live as we explore HOPE and FAITH!
References:
Trust. Psychology Today. https://www.psychologytoday.com/us/basics/trust
Summary: On this episode of Act To Live, Scott and Jaime take some time to share pieces of their unique stories. They then delve into the idea of stories - the ways stories differ depending on who’s living or viewing them, the ways stories can change (often unexpectedly) over time, and the impact time and space can have on one’s ability to tell a story.
ACTion Event of the Week: Write YOUR story! Take some time to ponder and reflect. Then, sit down and start writing. Perhaps from the beginning…or maybe you choose to focus on a time or event that stands out most in your mind.
Where do we walk next? Join us on the next episode of Act to Live as we explore HOPE and FAITH!
References:
Dibdin, E. (2022, March). The Mental Health Benefits of Journaling. Psychology Central. https://psychcentral.com/lib/the-health-benefits-of-journaling
Dingfelder, S. (2011, January). Our stories, ourselves. American Psychological Association. https://www.apa.org/monitor/2011/01/stories
McAdams, D.P. (2006). The Redemptive Self: Stories Americans Live by. New York: Oxford University Press.
Sutton, J. (2018, May). 5 Benefits of Journaling for Mental health. Positive Psychology. https://positivepsychology.com/benefits-of-journaling/
Summary: On this episode of Act To Live, Scott and Jaime introduce the theme of Season Six - exploration! Each episode will feature a single word meant for listeners to explore right along with the duo. Jaime and Scott begin the episode by defining exploration and the role it plays in their lives currently. They then discuss some ways that we can engage in self-exploration and a few of the benefits.
ACTion Event of the Week: Take some time to think about an area of your life in which you’d like to explore. Then, dive in…in any way that feels right to you…write, meditate, talk with family and friends, etc.
Where do we walk next? Join us on the next episode of Act to Live as we explore FAITH and HOPE!
References:
Bench, S. W., Schlegel, R. J., Davis, W. E., & Vess, M. (2015). Thinking about change in the self and others: The role of self-discovery metaphors and the true self. Social Cognition, 33(3), 169–185.
Epstein, S. (2010). Demystifying intuition: What it is, what it does, and how it does it. Psychological Inquiry, 21(4), 295–312.
Explore. (Retrieved 2024). Dictionary.com https://www.dictionary.com/browse/explore
Hovde, M., & Wade, D. (2022). What Is The Purpose of Self-Exploration? Psychology Central.com https://psychcentral.com/blog/self-exploration-getting-to-know-thyself
Sutton, J. (2023). 30 Best Self-Exploration Questions, Journal Prompts, & Tools. Positive Psychology.com. https://positivepsychology.com/self-exploration/
Thomas, V. (2016). Using mental imagery in counseling and psychotherapy: A guide to more inclusive theory and practice. Routledge.
Summary: On this episode of Act To Live, Scott and Jaime are joined by the amazing Kaludia Burian! Klaudia shares some of her journey to becoming an integrative nutritional health coach. She helps us to understand what a health coach is, what they do, and how they may be able to guide us in becoming the best and healthiest version of ourselves. Klaudia also provides some wonderful resources, so that we can all learn even more.
ACTion Event of the Week: If you found yourself thinking, “I want to learn more about health coaching,” check out the resources below.
To find a Nationally Board-Certified Health and Wellness coach in your area https://members.nbhwc.org/search/custom.asp?id=6956
Quick read from Forbes Health on 'What is a Health Coach'? Do I need one? (includes links to additional resources)
https://www.forbes.com/health/body/what-is-a-health-coach/
To connect with Klaudia personally or request The Weekly Nibble https://mytulsinutrition.com
Where do we walk next? Join us on the next episode of Act to Live as we explore our Zones…of regulation!
Summary: On this episode of Act To Live, Scott and Jaime discuss a question they’ve been pondering for a while. Is it possible to love someone unconditionally? The duo talks about what unconditional love entails and contrasts it with conditional love. Jaime and Scott also talk about ways in which we might be able to cultivate unconditional love, which not so surprisingly, starts with learning to love ourselves unconditionally. In the end, Scott and Jaime decide that perhaps the best way to encompass the true spirit of unconditional love is being able to - not so simply - say “I love you” to another person without feeling the need to add to the statement.
ACTion Event of the Week: Think about those in your life who you love unconditionally. What is it about those people and relationships that allow you to offer and share this love? Then, think about yourself - do you love yourself unconditionally? It can be difficult, and yet so important, to do so. After pondering these questions for a while, think about one way in which you can practice and strengthen your ability to unconditionally love yourself and others.
Where do we walk next? Join us on the next episode of Act to Live as we explore loving kindness!
References:
Cuncic, A. (2022). What is Unconditional Love? Very Well Mind. https://www.verywellmind.com/does-unconditional-love-make-for-healthy-relationships-4165457
Psychologs Magazine (2023). True Meanings of Unconditional Love. https://www.psychologs.com/true-meanings-of-unconditional-love/
Raab, D. (2020). The Secret of Unconditional Love. Psychology Today.
https://www.psychologytoday.com/us/blog/the-empowerment-diary/202002/the-secret-unconditional-love
Summary: On this episode of Act To Live, Scott and Jaime talk about the concept of ‘holding space.’ The duo shares their thoughts about what it means to hold space for oneself and others. Scott talks about the ways in which mindful and intentional daily practice of holding space for himself helps him to be better able to hold space for others. Jaime talks a bit about how, at the moment in her life, holding space for herself seems much more difficult and more daunting than holding space for others. The two explore ways that we might be able to begin holding more space for ourselves especially in moments when it might feel difficult to do so.
ACTion Event of the Week:
Part 1: How would you define ‘holding space’ for yourself? How would you define ‘holding space’ for others?
Part 2: Which one is more difficult for you? Why? Can you identify at least one thing that you find difficult?
Part 3: What is the first step that you could take to begin ‘holding space’ for yourself?
Where do we walk next? Join us on the next episode of Act To Live as we explore trust.
References:
Wilson, S. 5 Ways to Create Mental Space. Simplify Magazine. https://nosidebar.com/mental-space/
Summary:
On this episode of Act To Live, Scott, Jaime, and Courtney explore the terms authenticity and vulnerability. What do they mean? What role can they play in one’s life? How do they interact? And, can you be one without the other? The three then talk about the benefits, challenges, and motivations behind being authentic and/or vulnerable.
ACTion Event of the Week:
Part 1: When you are being authentic and vulnerable, what does that look like?
Part 2: Choose any situation/person and think about what might motivate you to be authentic and vulnerable?
Part 3: What is the first step in this situation/with this person you can take to be authentic and vulnerable?
Where do we walk next?
Join us on the next episode of Act To Live as we explore empathy.
Summary: On this episode of Act To Live, Scott and Jaime explore the power of friendship. They discuss what it means to be a friend, the qualities of friends, the varying roles that friends may play in one’s life, and those extra special friends that truly become ‘our people.’
ACTion Event of the Week: Think about those people in your life who you call your best friends/your close friends/your people. Reach out to them and let them know just how much they mean to you!
Where do we walk next? Join us on the next episode of Act To Live as we discuss authenticity with a very special guest!
Summary: On this episode of Act To Live, Scott and Jaime discuss impermanence. The duo starts small as they discuss the impermanence that exists in daily life and then dig deeper as they explore the impermanence that often accompanies things like change, loss, grief, and trauma. Jaime and Scott both share some of their own experiences and struggles with impermanence and discuss the lessons they learned along the way.
ACTion Event of the Week: Think about an area of your life in which you are struggling with impermanence. Bring that impermanence to mind and then allow yourself to sit with it for a few minutes. What did you notice? What is a first-step you might take in your journey toward a greater respect and acknowledgment of impermanence?
Where do we walk next? Join us on the next episode of Act To Live as we celebrate friendship!
References:
Nash Ph.D, J. (2016). How to Accept the Impermanence of Life: A Buddhist Take. Positive Psychology. https://positivepsychology.com/impermanence/
Summary: On this episode of Act To Live, Scott and Jaime dive into the topic of neurodiversity - a term that is being talked about everywhere right now. Jaime shares some of her experiences as a parent of a child, who has been newly diagnosed as neurodiverse. And, Scott shares his thoughts, experiences, and reflections as someone who is also part of a neurodivergent population. The duo talk about the importance of getting to know an individual and truly understanding their wants, needs, and desires as they work to become the best version of themselves - a goal we all share.
ACTion Event of the Week: Whenever you meet a new person - take the opportunity to really get to know them. Listen, learn, and figure out the ways that you can support them in their journey!
Where do we walk next? Join us on the next episode of Act To Live as we discuss empathy!
References:
Morin, A. (ND). What is Neurodiversity? Understood. https://www.understood.org/en/articles/neurodiversity-what-you-need-to-know
Summary: On this episode of Act To Live, Scott and Jaime talk about the human tendency to avoid pain and suffering. Scott introduces a book by Stutz and Micheals (The Tools, 2013) in which they term this tendency - staying in one’s comfort zone. Scott discusses the book's recommendation to “Bring It On” and allow ourselves to begin to move toward, sit with, and eventually walk through pain and suffering. Jaime and Scott talk about their own experiences and struggles with this very behavior.
ACTion Event of the Week: Take a few minutes to think about something that causes you pain or suffering. As you sit, recite the affirmation “Bring It On” aloud. Notice what you think and feel as you do so.
Where do we walk next? Join us on the next episode of Act To Live as we discuss empathy!
References:
Stutz, P. & Micheals, B. (2013). The Tools: 5 Tools to Help You Find Courage, Creativity, and Willpower--and Inspire You to Live Life in Forward Motion. Random House Publishing: New York, New York.
Summary: On this episode of Act To Live, Scott and Jaime explore the ways in which we might use thoughts to avoid sitting with and working through something challenging in our lives. They talk about things we often tell ourselves in these moments and the stories we create. Things like “I don’t have enough time;” “I’ll deal with it later;” “I shouldn’t be upset about this;” “It’s not a big deal.” These thoughts often lead to further avoidance, and while not having to face something difficult might feel good in the moment, it often leads to more pain, suffering, and struggle as we continue on. Jaime and Scott wrap up the episode by talking a bit about the first steps we can take to get out of the maze.
ACTion Event of the Week: Take a few minutes to sit quietly and focus on your breath. When doing so, allow yourself to bring to mind something that you are currently avoiding/is causing you pain and suffering. Hold this thing in your mind and sit with it for a few minutes (if you can). Observe your thoughts, feelings, and reactions. Are you able to sit with it or do you find yourself trying to escape?
Where do we walk next? Join us on the next episode of Act To Live as we explore comfort zones!
Summary: On this episode of Act To Live, Scott and Jaime explore the commonly used phrase - ‘stuck in a rut.’ As they work through a checklist, they talk about some of the signs that an individual might be stuck and struggling to move forward. Jaime and Scott then discuss the chronic nature of being stuck - something that often leads to one’s difficulty in taking steps to climb out. The duo wraps up the episode by discussing pointers for getting unstuck.
ACTion Event of the Week:
Look over the following checklist:
https://www.psychologytoday.com/us/blog/surprise/201605/10-signs-youre-in-rut. If you find yourself in a rut, in one aspect of your life, take some time to think about and understand that rut. What does it look like? What are some of your thoughts? What are some of your emotions? What are some of your actions or inactions? Now, think about one little step you might be able to take as you work to climb out of that rut?
Where do we walk next? Join us on the next episode of Act To Live as we explore thought mazes!
References:
Cherry, K. (2022). How to Get Out of a Rut. https://www.verywellmind.com/how-to-get-out-of-a-rut-4172608
Luna, T. (2016). 10 Signs that You’re in a Rut. Psychology Today.
Summary: On this episode of Act To Live, Scott and Jaime begin by talking about some of their pet peeves. The duo then explores what it is about pet peeves that seem to get some of us so worked up. This often involves thought fusion, in which we get wrapped up in our thoughts about something and allow those thoughts (and resulting emotions) to influence our actions. Jaime and Scott then discuss thought defusion and how this process can help us to create space between ourselves and our thoughts…about pet peeves and other things too.
ACTion Event of the Week: Think about one of your biggest pet peeves. What is it? Allow yourself to sit with that pet peeve a bit - what is it about this pet peeve that really bothers you? Now, practice creating some space between you and this pet peeve (AND your thoughts about it too). What do you notice?
Where do we walk next? Join us on the next episode of Act to Live as we talk about the dangers of comparison.
References:
Harris, R. (2009). ACT made simple: A quick-start guide to ACT basics and beyond. Oakland, CA: New Harbinger.
Hayes, S.C., Strosahl, & Wilson, K.G. (1999). Acceptance and commitment therapy: An experiential approach to behavior change. New York, New York: Guildford Press. Hayes, S.C.,
Strosahl, & Wilson, K.G. (2012). Acceptance and commitment therapy: The process and practice of mindful change (2nd Ed). New York, New York: Guildford Press.
Luoma, J.B., Hayes, S.C., Walser, R.D. (2007). Learning ACT: An acceptance and commitment therapy skills-training manual for therapists. Oakland, CA: New Harbinger.
Summary:
On this episode of Act To Live, Jaime and Scott take some time to reflect on 2022. They discussed what they learned from the year, what they will take from 2022, and what they might want to leave behind. They also dove into some words they want to live by for 2023 and what that might look like.
ACTion Event of the Week:
Breathe in what you want to accept and love from 2022 and breathe out what you want to let go of from 2022 and say “WEEEEEEEE” (visualize what you are riding on as you breathe out).
Where do we walk to next?: Join us for more Act To Live with live mindfulness sessions and guest hosts.
Summary: On this episode of the Act To Live Podcast, Scott and Jaime explore the phenomenon commonly known in the sports world as ‘being in the zone.’ After defining the phenomenon and sharing their own personal experiences trying to get into the zone, the duo talks about the nine dimensions of the zone - balance between challenge and skill, concentration, action, clear goals, clear feedback, control, no self-criticism, time perception, and feeling high.
Action Event of the Week: Consider the nine dimensions of the zone. Spend some time focusing on one of these areas (or more, if you choose). What do you notice?
Join us on the next episode of the Act To Live Podcast as we explore more of our mind.
References:
Edger, M. (2012). Understand THE ZONE in Sports. Sports Psychology Today. https://www.sportpsychologytoday.com/youth-sports-psychology/understanding-the-zone-in-sports/
Nicholls, A. Higher states: how to get into the zone and maximize performance. Sports Performance Bulletin. https://www.sportsperformancebulletin.com/endurance-psychology/higher-states-get-zone-maximise-performance/
Summary: On this episode of the Act To Live Podcast, Scott and Jaime are once again joined by marketing expert, Heather Jensen. The trio turns their conversation to what we can do when we are experiencing Imposter Syndrome.
Action Event of the Week: Think of something that you’ve always wanted to do - no matter how much it scares you/you’ve been putting it off. Now, take one little step toward it, then take another step, then maybe even another step. What is the journey like?
Join us on the next episode of the Act To Live Podcast as we explore neurodiversity.
Summary: On this episode of the Act To Live Podcast, Scott and Jaime are joined by marketing expert, Heather Jensen. The three talk about Imposter Syndrome - what it is, types of imposters, and the impacts that struggling with Imposter Syndrome can have on an individual. Heather, Scott, and Jaime then talk about some of their own experiences with Imposter Syndrome.
Join us on the next episode of the Act To Live Podcast for Part 2 with Heather Jensen.
Summary: On this episode of the Act To Live Podcast, Scott and Jaime talk about ownership - why might it be easier to ‘own’ something that went well or we’re proud of than to ‘own’ something that didn’t go well or that upset another person? Why do many of us have the tendency to ‘own’ things that we have no role in or control over? The duo discusses the complex nature of ownership and ways that we can take one step forward in owning our ‘stuff.’
Action Event of the Week: Try any or all of the following - 1) take ownership for something that went well; 2) take ownership of thing that did not go well; 3) let go of your tendency to own things that you have no control over. What did you notice?
Join us on the next episode of the Act To Live Podcast as we explore neurodiversity!
References
Willink, J. & Babin, L. (2017). Extreme Ownership: How US Navy Seals Lead and Win. https://www.leaneast.com/extreme-ownership
Summary: On this episode of the Act To Live Podcast, Scott and Jaime talk about their experiences and struggles with regret. They also discuss the following questions - What challenges can regret bring to our lives? Can we learn and grow from our experiences with regret? How might we cope with regret and keep moving forward?
Action Event of the Week: Think about a current regret - whether it’s something you’ve done, haven’t done, etc. Then try one of the four coping strategies discussed in this episode - harness the functional aspects; if there is nothing you can do to change the situation, let it go; make sure you’re not taking too much of the blame; and/or reframe the situation.
Join us on the next episode of the Act To Live Podcast as we explore neurodiversity!
References
Greenburg, M. (2012). The Psychology of Regret: Should we really aim to live our lives with no regrets?
https://www.psychologytoday.com/us/blog/the-mindful-self-express/201205/the-psychology-regret
Summary: On this episode of the Act To Live Podcast, Scott and Jaime explore the word ‘YET.’ Adding this powerful word to our vocabulary (both when talking to others and ourselves) encourages learning, helps us to maintain engagement - especially in difficult tasks, and increases our confidence when working/interacting with challenging people. The duo talks about their own experiences using the word ‘yet’ and the ways in which this shift in mindset has led to action in various aspects of their lives.
Action Event of the Week: Think about something that you’ve always wanted to do and have not started ‘YET.’ What is the first little step you can take on your journey of action? Give it a try and see how it goes.
Join us on the next episode of the Act To Live Podcast as we explore imposter syndrome!
References
Dweck, C. (2014). The Power of Yet. TedTalk. https://youtu.be/J-swZaKN2Ic
Guthridge, L. (2021). How to use the power of yet to encourage learning and growth. Forbes. https://www.forbes.com/sites/forbescoachescouncil/2021/04/26/how-to-use-the-power-of-yet-to-encourage-learning-and-growth/?sh=cee6edf73e12
Joleson, R. B. (2020). The Power of Yet. Psychology Today.
https://www.psychologytoday.com/us/blog/moments-matter/202001/the-power-yet
Summary: On this episode of the Act To Live Podcast, Scott and Jaime explore the idea of needing to ‘fix’ oneself. They discuss how ‘fixing’ is something that is done with cars, not people, and yet we’ve all had moments in which we could ‘just fix’ something about ourselves or our situation. The duo then talks about the idea of learning to instead help ourselves as we travel on our journey to becoming the best version of us possible.
Action Event of the Week: Think about an aspect of your life in which you need a little help. What might be one thing that you can do to get that help as you evolve into an even stronger and truer version of you!?
Join us on the next episode of the Act To Live Podcast as we explore imposter syndrome!
Summary:
Scott and Jaime start the episode by talking about the definition of empowerment and what resources we might need to feel empowered. They also talked about seven tips for achieving empowerment with examples from their lives and examples for your life.
ACTion Event of the Week:
Choose one aspect of your life that you want to feel more empowered about? Go back to the seven tips we mentioned above and choose where you want to start? Where do we walk to next?:
Looking to take ownership for yourself? Are you car that needs fixing? Check out future Act To Live Podcast episodes.
References:
7 Tips for Achieving Self-Empowerment
https://online.maryville.edu/blog/self-empowerment/
Summary: On this episode of the Act To Live Podcast, Scott and Jaime explore the concept of rumination. They discuss their experiences being ‘stuck in a rut’ and wishing they could ‘hit the reset button.’ The duo then discusses signs that you might be stuck in a cycle of rumination, as well as ways that you can start to work yourself out of that rut.
Action Event of the Week: If you find yourself ruminating, stop for a moment, congratulate yourself for noticing, visualize the ‘reset’ button, PRESS IT, and allow yourself to do something different. What did you notice?
Join us on the next episode of the Act To Live Podcast as we empower ourselves through a discussion about just that - empowerment!
References:
Cirino, E. (2019). 10 tips to help you stop ruminating. Healthline. https://www.healthline.com/health/how-to-stop-ruminating
Rodriguez, G. S. (2020). Rumination: When your thoughts don’t have an off button. Psychology Group: Ft. Lauderdale. https://thepsychologygroup.com/ruminating-thoughts-and-anxiety/
Summary: On this episode of the Act To Live Podcast, Scott brings up the topic of ‘survival mode.’ A topic sparked by the awful happenings in Ukraine. And yet, a mode that many of us have probably experienced at least once in our lives, albeit to a much lesser degree. Jaime and Scott define ‘survival mode’ and then talk about possible signs that you may be living in ‘survival mode.’ The duo wraps up the episode by talking about some things we all can do to get out of ‘survival mode.’
Action Event of the Week: Check in with yourself - are you in survival mode? If so, give Dr. Audrey Tang’s “5 Tips to Get Out of ‘Survival Mode’ and Start to Thrive” a read. Pick a tip that resonates most with you and give it a try!
Join us on the next episode of the Act To Live Podcast as we discuss the importance of ‘hitting the reset button’ every once in a while!
References:
Knickerbocker, K. (2022). Trauma and the Brain: Signs You Might Be Living in ‘Survival Mode’ in Montgomery County. Montco Today.
https://montco.today/2022/01/trauma-and-the-brain-signs-you-might-be-living-in-survival-mode
Mackinnon, J. (2022). 9 Signs That You Are In Survival Mode & How to Get Out. Practical By Default. https://practicalbydefault.com/9-signs-survival-mode/
Rosen, L. (2022). 8 Signs You’re in Survival Mode (and How to Escape). Rose Institute.
https://roseninstitute.com/8-signs-youre-survival-mode-step-escaping/
Tang, A. (2021). 5 tips to get out of "survival mode" and start to thrive.
https://www.draudreyt.com/post/5-tips-to-get-out-of-survival-mode-and-start-to-thrive
Turmaud, D. R. (2020). Why Survival Mode Isn't the Best Way to Live:Spending too much time in survival mode has its consequences. Psychology Today.
https://www.psychologytoday.com/us/blog/lifting-the-veil-trauma/202006/why-survival-mode-isnt-the-best-way-live
Summary: This week on the Act To Live Podcast, Scott and Jaime dive into emotions. They asked each other, “How are you, really” and discover that by simply adding the word “really” at the end, we can encourage others to share some true feelings and emotions, which may be very helpful to learn more about each other and assist those in need. They next took some time to define what emotions are, where Scott asked Jaime to list as many emotions as she can. She does well, and lists 11 (perhaps 12, but the judge is still pondering this). They then discuss that there are upwards of 270 emotional words in the English language. This triggers a conversation about the importance of knowing how to explain our feelings and how that ties into Emotional Intelligence (EQ). They talk about some quotes from Justin Bariso’s book, EQ Applied, and then finish with the Action Question/Even of week!
Feel the feels y’all!
Action Event of the Week: List as many emotions as you may feel in any given day and see if you can describe what behaviors you are doing when you feel those emotions. Now rank which of the emotions you feel the most often to least often to the most often. Sit with this list and see if you would want to make any adjustments to the emotions you WANT TO FEEL. These actions may help to connect with our values, and who we are at the core.
Check out ALL of our Action Events each Week to learn how to begin practicing psychological flexibility and being more you, TODAY!
Where do we walk to next?: On future Act To Live Episodes, we will walk through topics like your neurodiverse mind and the responsibility we have to support each other, along with empowering yourself to advocate for you!!! Come and walk with us!
References:
Lama and Paul Ekman.
https://www.amazon.com/dp/B001OC2W1I/ref=cm_sw_em_r_mt_dp_PKVDHMF9ZKGQERWTHA50
Tchiki Davis. 271 Emotional Words. https://www.berkeleywellbeing.com/list-of-emotions.html
Justin Bariso(2018). EQ Applied: The Real World Guide To Emotional Intelligence.
https://www.amazon.com/dp/B07RTC1NX5/ref=cm_sw_em_r_mt_dp_250SBT54CHXYEQT2406R
Brene Brown (2021). Atlas of the Heart.
https://read.amazon.com/kp/embed?asin=B097416CTT&preview=newtab&linkCode=kpe&ref_=cm_sw_r_kb_dp_N6SX49Z1RMYX80RH6K7Y&tag=mobilea0615b4-20
Where did we walk this week? Happy New Year! Scott and Jaime start out 2022 by diving into a conversation about what happens when our mind gets stuck. They talked about how fears, anxiety, and the stories we create might allow us to keep the same perceptions that may not allow us to move forward. They then go on to say that the lack of validation from others, the distance from our values and getting rewarded for not moving (like avoiding hard thoughts and challenges) can keep us stuck. But, there is a way out of a stuck mind! PSYCHOLOGICAL FLEXIBILITY. Psychological flexibility is the creation of optional thoughts, which begins with the awareness of our thoughts, being stuck, and what we are doing when we get stuck and we lack flexibility.
Check out our Action Event of the Week to learn how to begin practicing psychological flexibility, TODAY!
ACTion Event of the Week: When something comes up this week that you automatically cling to, take a moment to step back and ask yourself, “Is there another thought here?” Remember, there is no quick fix to trying to figure out things that make us anxious. However, a less flexible mind is more anxious than a flexible one. So why not practice being a little more flexible.
Where do we walk to next?: Next time, on Act To Live, we get down and dirty with, EMOTIONS! Come walk with us!
References:
Russ Harris (2013). Getting Unstuck in ACT.
https://www.amazon.com/Getting-Unstuck-ACT-Clinicians-Overcoming/dp/1608828050
Summary:
On this episode of the Act To Live Podcast, Jaime and Scott explore the word ‘home.’ They share their own thoughts connected to the concept - experiences connected to physical places they’ve lived; feelings when surrounded by the people who mean most to them; and, even thoughts that surface when eating a certain food or participating in a specific activity. The duo also talks about the challenging thoughts and emotions that might arise if/when we find ourselves in situations that do not feel like ‘home.’ Scott and Jaime then wrap up the episode by challenging listeners to think about the concept of ‘home’ and what it looks like for them - especially as we approach the holiday season.
ACTion Event of the Week: Take some time this holiday season to think about the word ‘home.’ What does it mean to you? What thoughts, feelings, and emotions do you experience when you are at ‘home?’
Thanks for your continued support! We’ll see you in 2022 for the launch of Season 4! Stay tuned!
References:
Beck, J. (2011). The Psychology of Home: Why Where You Live Means So Much.
https://www.theatlantic.com/health/archive/2011/12/the-psychology-of-home-why-where-you-live-means-so-much/249800/
Suvel, L. (2018). The Psychology Behind Instilling a Sense of ‘Home.’
https://psychcentral.com/blog/the-psychology-behind-instilling-a-sense-of-home#1
Summary:
On this episode of the Act To Live Podcast, Jaime starts about the episode by talking about a quote that she recently saw on Instagram. The quote, by Erica Layne, brings up the idea of saying ‘NO’ to things that drain your energy and ‘YES’ to things that fill you up. Scott and Jaime then discuss the concept of saying ‘NO’ - something that both of them struggle with at times. The duo then talks about some of the research that exists behind the difficulty and worry associated with saying ‘NO,’ as well as some of the benefits of learning to say ‘NO.’ Scott wraps up the episode by sharing some questions we can ask ourselves when we are stuck in those moments of indecision - somewhere between ‘YES’ and ‘NO.’
ACTion Event of the Week: When you find yourself struggling with whether to say ‘YES’ or ‘NO’ to something, try asking yourself some of the questions below.
- Will saying yes prevent me from focusing on something that’s more important?
- Does this potential project, opportunity, or activity align with my values, beliefs, and goals?
- What are my core values, beliefs, and current goals?
- Will saying yes make me even more tired or burnt out?
- Will saying yes be good for my mental health? Or will it worsen my symptoms?
- In the past, when have I said yes and then ended up regretting it?
Join us on the next episode of the Act To Live Podcast as we explore the concept of home.
References:
Guha, A. (2021). How (and why) to say no: Saying no is an essential psychological skill, and one that many struggle with. Psychology Today. https://www.psychologytoday.com/us/blog/prisons-and-pathos/202105/how-and-why-say-no
Tartakovsky, M. (2021). How and When to Say No. PsychCentral. https://psychcentral.com/lib/learning-to-say-no
Summary:
On this episode of the Act To Live Podcast, Scott and Jaime begin by talking about the ‘act’ of being kind to others. The two then explore random acts of kindness and share their experiences both on the giving and receiving end of these acts. Scott then talks a bit about the health and neurological benefits of performing random acts of kindness. The duo wraps up the episode by discussing a few suggestions/ideas for those interested in performing random acts of kindness.
ACTion Event of the Week: Try doing at least one random act of kindness for a stranger AND at least one random act of kindness for someone you know this week. What did you notice? What was the experience like? How did you feel the rest of the week?
Join us on the next episode of the Act To Live Podcast as we explore the process of developing a flexible mind.
References:
Carter, C. (2011). Raising Happiness: 10 Simple Steps for More Joyful Kids and Happier Parents.
https://read.amazon.com/kp/embed?asin=B00338QEN8&preview=newtab&linkCode=kpe&ref_=cm_sw_r_kb_dp_33JJXBTR2W8KEPSRTCNT&tag=mobilea0615b4-20
McCraty R., Barrios-Choplin B., Rozman D., Atkinson M., and Watkins A.D (1998). The impact of a new emotional self-management program on stress, emotions, heart rate variability, DHEA and cortisol. Integrative Psychological and Behavioral Science. 33(2):151-170.
Stoerkel, E. (2020, October). Can Random Acts of Kindness Increase Well-Being? https://positivepsychology.com/random-acts-kindness/
Sweet, J. (2021, February). How Random Acts of Kindness Can Boost Your Health During the Pandemic. https://www.verywellmind.com/how-random-acts-of-kindness-can-boost-your-health-5105301
Summary:
On this episode of the Act To Live Podcast, Jaime and Scott talk about confidence - a term that is frequently used; however, perhaps not totally understood. The duo talks about their personal definitions and the roles confidence plays in their lives. They also talk about abilities that they feel confident in and those that they do not. Scott and Jaime wrap up the episode by talking a bit about the differences between confidence and self-confidence and the ways in which these two terms may impact/influence each other.
ACTion Event of the Week: Think about one area of your life that you want to work on becoming more confident in. What is one step that you can take toward building this confidence?
Join us on the next episode of the Act To Live Podcast as we discover random acts of kindness!.
References:
Good Therapy (2019). Confidence. https://www.goodtherapy.org/blog/psychpedia/confidence
Weisinger, H. (2015). The Essence of Confidence: How did a confident person get confident? You can do the same. Psychology Today. https://www.psychologytoday.com/us/blog/thicken-your-skin/201509/the-essence-confidence
Summary:
On this episode of the Act To Live Podcast, Scott’s friend and bandmate, Joel Wilson, joins the duo to talk about music! Together, Scott and Joel discuss their experiences as musicians, some of the roles that music plays in their lives, the impacts that music can have on others, and more.
ACTion Event of the Week: Take some time to explore music - in whatever way is most fitting to you! Write a song, listen to a new band, maybe even pick up an instrument you haven’t played in a while. What did you notice? What was the experience like for you?
Join us on the next episode of the Act To Live Podcast as we explore confidence!
Summary:
On this episode of the Act To Live Podcast, Scott talks about a conversation he had recently with a close friend. His friend posed the question - “Are we all in the same boat or simply in the same ocean?” As Jaime and Scott talk about their responses to this question, Scott introduces the concept of community psychology. Community psychologists seek to create a positive social change with a group/community. The duo wraps up the episode by talking about the benefits of being part of a community.
ACTion Event of the Week: Think of one thing you can do, for the betterment of YOUR community? Something based in kindness and compassion? One step. One thing. DO IT!
Join us on the next episode of the Act To Live Podcast as we explore the benefits of music in our lives!
References:
https://www.communitypsychology.com/what-is-community-psychology/
Cherry, K. (2020). Community Psychology Explores How Individuals Relate to Society. Very Well Mind. https://www.verywellmind.com/what-is-community-psychology-2794898
Winch, G. (2020). The Importance of Belonging to a Tribe: The curative powers of group identity. Psychology Today. https://www.psychologytoday.com/us/blog/the-squeaky-wheel/202002/the-importance-belonging-tribe
Summary:
On this episode of the Act To Live Podcast, Scott and Jaime talked about the courage it took Simone Biles to say, “no” to competing. How our definition of a “success” in any occupation might involved a lot of factors and not just winning. And, Scott and Jaime dive into William Leth’s article, from The Guardian about the power and benefits of saying “no” to something because saying “no” is in our best interest, even if others disagree.
ACTion Event of the Week:
See if you can pick one thing this week that you can make a decision for yourself, and only you. See if you can say “no” because it is in the best interest of your day. It can be small, like “I will choose grapes over grapefruit because I like grapes and I always get grapefruits because everyone else likes them.”
Join us on the next episode of the Act To Live Podcast as we explore community psychology.
References:
William Leth (2018). Say no and change your life. The Guardian. https://www.theguardian.com/global/2018/mar/18/the-power-of-saying-no-change-your-life-psychology-william-leith
Summary:
On this episode of the Act To Live Podcast, Scott and Jaime talk about their definitions of the terms aggression, peace, and peace of mind. Scott then walks Jaime through a short quiz meant to better understand her current level of peace of mind. The duo then talks about the ways in which taking time to foster peace of mind can be helpful to ourselves and the world in general.
ACTion Event of the Week: Take time this week to focus on something - exercise, meditation, a mantra, etc. - that helps bring you peace of mind/inner peace. What did you notice?
Join us on the next episode of the Act To Live Podcast as we explore the health benefits of music.
References:
Alexander, C. Peaceful Body, Peaceful Mind, Peaceful World. Maharishi International University. https://research.miu.edu/maharishi-effect/peaceful-body-peaceful-mind-peaceful-world/
Cherry, K. (2020). Factors That Lead to Aggression. VeryWellMind.
https://www.verywellmind.com/what-is-aggression-2794818
Chodron, P. (2008). The Pocket Pema Chodron. Shambhala Publications.
Unknown (2015). Peace: Sometimes It’s More About CREATING it than FINDING it. Self Help Daily. https://www.selfhelpdaily.com/tag/how-to-have-a-peaceful-mindset/
Summary:
On this episode of the Act To Live Podcast, Scott and Jaime GO LIVE! Together, with input from their listeners, the duo discusses the following questions: What is inspiration? Where does inspiration come from? What does inspiration look like? What feelings does inspiration spark in your life? What does inspiration motivate you to do?
ACTion Event of the Week: Tune in this week to those things in your life that inspire you. What were they? In what ways did they inspire you?
Join us on the next episode of the Act To Live Podcast as we discuss the importance of cultivating peace of mind!
References:
Ceruto, S. (2019). The Neuroscience Of Motivation: How Our Brains Drive Hard Work And Achievement. Forbes. https://www.forbes.com/sites/forbescoachescouncil/2019/03/26/the-neuroscience-of-motivation-how-our-brains-drive-hard-work-and-achievement/?sh=14a9b92a5fcb
Oleynick, V. C., et al., (2014). The scientific study of inspiration in the creative process: challenges and opportunities. Frontiers in Human Neuroscience. https://doi.org/10.3389/fnhum.2014.00436
Summary:
On this episode of the Act To Live Podcast, Scott and Jaime talk about their struggles with making big (and small) choices in life. The duo then discusses some of our innate biases that often increase the difficulty of making an objective decision. Jaime and Scott wrap up the episode by talking through some pointers that might help us all to feel a bit more confident when attempting to make objective decisions.
ACTion Event of the Week: Make a choice CONFIDENTLY. What did you notice? What were some thoughts and feelings that you experienced? What did being confident feel like?
Join us on the next episode of the Act To Live Podcast as we celebrate our 50th episode and the two-year anniversary of ATL!
References:
Wargo, E. (2011). The Mechanics of Choice. Association of Psychological Science.
https://www.psychologicalscience.org/observer/the-mechanics-of-choice
Psychology of Choice. Psychologist World. https://www.psychologistworld.com/cognitive/choice-theory
Why do we have a harder time choosing when we have more options? Choice Overload, explained. The Decision Lab, https://thedecisionlab.com/biases/choice-overload-bias/
GCF Global. Tutorial: Critical Thinking and Decision Making. The Challenge of Making Decisions.
https://edu.gcfglobal.org/en/problem-solving-and-decision-making/why-is-it-so-hard-to-make-decisions/1/
Summary:
On this episode of the Act To Live Podcast, Scott and Jaime talk about the unknown and some of the reasons why the unknown can be so fear-inducing. The duo talks about the fact that the unknown brings with it a sense of uncertainty that our brain struggles to plan for/figure out. This uncertainty can lead to fearing or worrying about an outcome that may never happen. Jaime and Scott wrap up the episode by discussing some ways that we all can work through our fear of the known in order to get more out of life.
ACTion Event of the Week: Look over Kathryn Sanford’s seven ways to work through your fear of the unknown and pick one to explore. What was the process like? What did you notice?
Join us on the next episode of the Act To Live Podcast as we explore the concept of choice. So come on, let’s take a walk!
References:
Bergland, C. (2016). Study: Fear of the Unknown Compounds Many Anxiety Disorders. Psychology Today.
https://www.psychologytoday.com/us/blog/the-athletes-way/201611/study-fear-the-unknown-compounds-many-anxiety-disorders
Hoffman, L. H. (2016). The Fear of the Unknown. Huffpost.
https://www.huffpost.com/entry/the-fear-of-the-unknown_b_7554386
Sanford, K. (2021). 7 Ways to Overcome Your Fear of the Unknown And Get More Out of Life. Lifehack. https://www.lifehack.org/347868/why-fear-the-unknown
Summary:
On this episode of the Act To Live Podcast, Scott and Jaime are joined by guest stars Dr. Derek Daniels and Dr. James Panico. Together, the group explores the concept of active listening - What is it? Why is it important? What effects does the practice of active listening have on the brain? What are some ways to strengthen our active listening skills?
ACTion Event of the Week: LISTEN! Connect with a family member or friend and take the time to actively listen to what is on their mind. What did you notice during the experience?
Join us on the next episode of the Act To Live Podcast as we explore the concept of groundlessness. So come on, let’s take a walk!
References:
Palasik, S. Panico, J. & Daniels, D. (March, 2021). Are you all ears? Connecting with our clients through active-mindful listening. Presented virtually at the Michigan Speech-Language Hearing Association annual convention.
Shafir, R. (2003). The zen of listening: Mindful communication in the age of distraction.
https://www.amazon.com/Zen-Listening-Mindful-Communication-Distraction/dp/0835608263
Summary:
On this episode of the Act To Live Podcast, Scott and Jaime explore a broader definition of humor, which involves the experiences of being positive and fun. The duo then talks about the age-old adage - “Laughter is the best medicine” and discusses some of the known benefits of laughter to one’s physical health, mental health, and social health. Jaime and Scott wrap up the episode by talking about the power of humor and laughter - especially during stressful times.
ACTion Event of the Week: LAUGH! Find as many reasons as possible to laugh this week. What do you notice during this experience?
Join us on the next episode of the Act To Live Podcast as we talk about active listening with guest stars Dr. Derek Daniels and Dr. James Panico. So come on, let’s take a walk!
References:
Anguis, J. (March, 2021). Prescribing humor and creativity in the workplace. Montreal Fluency Webinar Series.
Weems, S. (2014). Ha!: The science of when we laugh and why.
https://www.amazon.com/Ha-Science-When-Laugh-Why/dp/0465031706
Sabato, G. (2019). What’s So Funny? The science of why we laugh: Psychologists, neuroscientists and philosophers are trying to understand humor. Scientific American.
https://www.scientificamerican.com/article/whats-so-funny-the-science-of-why-we-laugh/
Laughter in the best medicine. Accessed April 28, 2021. https://www.helpguide.org/articles/mental-health/laughter-is-the-best-medicine.htm
Summary:
On this episode of the Act To Live Podcast, Scott and Jaime talk about the psychological principle known as ‘The Anniversary Effect.’ Many people may experience unsettling emotions around the anniversary of a significant event - like the start of the COVID-19 pandemic. Jaime and Scott then talk about things people can do if they find themselves experiencing strong emotions and challenging thoughts during this time. Scott and Jaime wrap up the episode by doing a bit of reflecting themselves as they share a few lessons they’ve learned over the past year and some hopes they have as we all continue to move forward.
ACTion Event of the Week: As the COVID-19 pandemic passes the one-year mark, take some time to reflect on the past year. What is one lesson that you’ve learned? What is one hope that you have going forward?
Join us on the next episode of the Act To Live Podcast as we explore groundlessness. So come on, let’s take a walk!
References:
Freer, B. What is the “Anniversary Effect?” And what to do if you have it. Accessed on April 9, 2021. https://theawarenesscentre.com/what-is-the-anniversary-effect
Serani, D. (May, 2011). The Anniversary Effect. Psychology Today Blog. https://www.psychologytoday.com/us/blog/two-takes-depression/201105/the-anniversary-effect
Urban Wellness Counseling Center (March, 2021). Six ways to cope with the anniversary effect of COVID-19. https://urbanwellnesscounseling.com/6-ways-to-cope-with-the-anniversary-effect-of-covid-19/
Summary:
On this episode of the Act To Live Podcast, Scott and Jaime talk about the concepts of burnout, compassion fatigue, and the difference between the two. This year has been really, really challenging and many people have found themselves in unplanned caregiving roles. Caring for others during times of stress and struggle in our own lives can be extremely taxing on us. Jaime and Scott discuss some of the warning signs of compassion fatigue and things you can do if you find yourself experiencing any phase of compassion fatigue. As with most things in life, awareness that we are struggling is the first step, and can be crucial in getting much-needed help and support during challenging times.
ACTion Event of the Week: Take some time to check in with yourself, as awareness is the first step in recognizing our risk for developing compassion fatigue. If you find yourself struggling, reach out and talk to someone - a family member, friend, co-worker, professional, etc.
Join us on the next episode of the Act To Live Podcast as we explore the one-year anniversary of the COVID-19 pandemic - What have we learned and what are our hopes moving forward? So come on, let’s take a walk!
References:
American Bar Association (2021). Compassionate Fatigue.
https://www.americanbar.org/groups/lawyer_assistance/resources/compassion_fatigue/
Compassion Fatigue Awareness Project. https://www.compassionfatigue.org
Kearney et al., (2009). Selfcare of physicals caring for patients at the end of life.
https://jamanetwork.com/journals/jama/article-abstract/183563?casa_token=vpkprxkfWtYAAAAA:cNNNYJKPtJcHBSuajqb3j3j242rwWyn9aL3Zam-OLc4A2v8EP7JQoCjLzHEiGz9H4iRnNlJOIg
Dr. Dike Drummond (2021). Physician Burnout and the Four Phases of Compassion Fatigue.
https://www.thehappymd.com/blog/physician-burnout-and-the-four-stages-of-compassion-fatigue
Summary:
On this episode of the Act To Live Podcast, Jaime talks about her incredible humorous and entertaining cat, Tully. Scott adds to the storytelling with tales of his dogs. They both acknowledged that having access to animals makes their lives interesting and their pets add to the well-being of their lives. They also discussed some research conducted with pet owners that showed people who own pets are healthy, happier, and more well adjusted. Lastly, research about the use of Pet Therapy with kids who have cancer found that these wonderful kids worried less and their parents noted improvements in school functioning.
ACTion Event of the Week: If you have a pet, take some time this week to focus on them and thank them for what they give you. If you don’t own a pet, take some time to look at pictures of animals, or if you know someone who has a pet, spend some time with these animals.
Join us on the next Act To Live Podcast when we explore the topics of compassion fatigue and burn out, and how they differ. So come on! Let’s take a walk.
References:
American Humane. (2017) Major Study Indicates That Therapy Dogs Provide Significant Benefits to Families of Children Undergoing Treatment for Cancer.
https://americanhumane.org/press-release/major-study-indicates-that-therapy-dogs-provide-significant-benefits-to-families-of-children-undergoing-treatment-for-cancer/?gclid=Cj0KCQiAw_H-BRD-ARIsALQE_2M3a-GCsAUNMAWFw9GKxLfn-xBZXg_WcrYjDTug5bWGinOrz5FEs6caAl3FEALw_wcB
Kim Mils (2011). The Truth About Cats and Dogs: Pets Are Good for Mental Health of ‘Everyday People’ : Study finds thinking about one’s pet is as beneficial as thinking about friends.
https://www.apa.org/news/press/releases/2011/07/cats-dogs
Kristen C. Jacobson & Laura Chang (2018).Associations Between Pet Ownership and Attitudes Toward Pets With Youth Socioemotional Outcomes. Frontiers in Psychology.
https://www.frontiersin.org/articles/10.3389/fpsyg.2018.02304/full
Summary: On this episode of the Act to Live Podcast, Scott shares a concept that he has recently learned about - color psychology. Color psychology “allows us to harness the power of individual color frequencies to heal the body, positively influence emotions, and achieve a reviewed sense of inner harmony…” (Daily Om, 12/02/2020). Scott and Jaime then dive a bit deeper into individual colors and go on to talk about the influence of color in their lives.
ACTion Event of the Week: This week, give yourself the challenge of being a bit more mindful of the colors around you - in your home, outside, on the clothes you wear, etc. See what you notice physically, emotionally, and psychologically when doing so.
Join us on the next Act To Live Podcast when we celebrate the role and power of pets in our lives!
References:
Cherry, K. (May, 2020). “Color Psychology: Does it Affect How You Feel?” https://www.verywellmind.com/color-psychology-2795824
Daily Om (12/02/2020). https://www.dailyom.com/.
van Braam, H. “Color Psychology.” https://www.colorpsychology.org/
Summary: On this episode of the Act to Live Podcast, Jaime and Scott begin by talking about the concept of acknowledging one’s feelings (thanks to Lauren for the idea behind this episode!). The duo then talks about experiences they’ve had with both acknowledging and also bottling up their feelings. Throughout the rest of the episode, Scott and Jaime talk about the health benefits to acknowledging one’s feelings, in addition to steps that we can all take to build this skill.
ACTion Event of the Week: The next time you feel a strong emotion, pause, grab a pen and a piece of paper, and write down the emotion you are feeling. Then, spend the next two to five minutes describing the emotion you are feeling - in the third person (as though you are watching someone else experience it).
Join us on the next Act To Live Podcast where we explore color psychology? What is your color?
References:
Cousins, L. E. (February, 2018). “Why ‘bottling it up’ can be harmful to your health.” Health Agenda. https://www.hcf.com.au/health-agenda/body-mind/mental-health/downsides-to-always-being-positive
David, S. (November 2016). “3 ways to better understand your emotions.” Harvard Business Review. https://hbr.org/2016/11/3-ways-to-better-understand-your-emotions
Summary: On this episode of the Act to Live Podcast, Jaime begins by talking a bit about her mindset as she embarked on her adventure of living abroad in Japan for two years. Scott and Jaime then discuss Carol Dweck’s term - Growth Mindset - what it is; misconceptions that may exist; and ways that we can all take steps toward cultivating this type of mindset. After all, like many topics that we talk about on the show, developing a growth mindset is a skill that takes time, intentionality, and practice!
ACTion Event of the Week: Check our Saga Briggs’ article featuring a list of “25 Simple Ways to Develop a Growth Mindset.” Pick ONE that resonates with you and make an intention to focus on strengthening this skill over the next year! Share your experiences!
Join us for the next Act To Live Podcast, when we explore the process and benefits of what happens when we acknowledge our feelings. Come on, let’s take a walk!
References:
Briggs, Saga. (2015). 25 ways to develop a growth mindset. Retrieved from Teach Thought.com on 31 Jan 2021.
https://www.teachthought.com/learning/25-simple-ways-develop-growth-mindset/
Dweck, Carol. (2007). Mindset: The New Psychology of Success. Ballantine Books.
https://read.amazon.com/kp/embed?asin=B08VGVPN88&preview=newtab&linkCode=kpe&ref_=cm_sw_r_kb_dp_4E3KG4ZBSQ7G9SP51GHZ&tag=mobilea0615b4-20
Dweck, Carol. (2021). Mindset: The New Psychology of Success. Retrieved 31. Jan. 2021. https://www.goodreads.com/work/quotes/40330-mindset-the-new-psychology-of-success?page=4
Zimmerman, A. (2016, October 16). Shift to a Growth Mindset With These 8 Powerful Strategies. Retrieved from Inc.com on 31 Jan 2021. https://www.inc.com/angelina-zimmerman/the-8-tremendous-ways-for-developing-a-growth-mindset.html
Summary: On this episode of the ACT to Live podcast, Scott and Jaime talk about their ‘hugging genes’ and the role that hugging has played in their lives over the years. The two then talk about the pandemic and how more people than ever are feeling lonely and longing to embrace their family members and friends. Jaime and Scott wrap up the episode by talking about the benefits of hugging, the science behind why hugs can be so beneficial, and the ideal number of hugs that we need each day to truly benefit. Yep, you read that right - there is an actual recommended number of hugs!
ACTion Event of the Week: Hug it out!! Try giving someone (family, friend, etc.) or something (pet, stuffed animal, etc.) either one twenty-second hug OR eight to twelve hugs per day! How do you feel?
On our next episode of ACT to Live, we’ll explore the power of our mindset. So Come On, Let’s Take a Walk!
References
8 Reasons Why You Need at Least 8 Hugs a day. Happify Daily. Accessed 20 January 2021.
https://www.happify.com/hd/8-reasons-why-you-need-at-least-8-hugs-a-day/
Dr. Audrey (2020). The Psychological Benefits of Giving and Receiving Hugs And five reasons why you should make hugging a part of your daily routine. Accessed 20 January 2021.
https://medium.com/mind-cafe/the-psychological-benefits-of-giving-and-receiving-hugs-96a93284fa3
Ocklenburg, S (2018). Can I Have a Hug? The Surprising Neuroscience of Embracing Science is only beginning to understand how and why we hug. Psychology Today. Accessed 20 January 2021.
https://www.psychologytoday.com/us/blog/the-asymmetric-brain/201811/can-i-have-hug-the-surprising-neuroscience-embracing
Shanti Das (2019). Hugging for 20 seconds a day may reduce your stress. The Sunday Times. Accessed 20 January 2021. https://www.thetimes.co.uk/article/hugging-for-20-seconds-a-day-may-reduce-your-stress-2zck2d7h6 What are the Benefits of Hugging? Health Online. Accessed 20 January 2021)
https://www.healthline.com/health/hugging-benefits
Summary: In this episode Jaime and Scott begin by welcoming everyone back and surviving the 2020, along with congratulating everyone for bouncing back from the challenges of what happened in 2020. They bring up the point that it is natural to blame a YEAR (2020) for challenges, and thus putting pressure on another YEAR (2021) to make things better. The truth is, we can take ownership for how we react to these challenges and how we can adjust to a new year. Jaime then defined what “resilience” means from a variety of resources. Scott talked about some of the basic mental needs of each individual that can impact resilience, from Dr. Rick Hanson (the sense of - safety, satisfaction, and connection). Finally, Jaime explains some characteristics of resilient individuals and ways to strengthen resilience.
ACTion Event of the Week: One way that I can strengthen resilience this year? Perhaps one way you can: Be on your own team, and appropriate a situation with appreciation and kindness?
Where do we walk to next?: Stay tuned, for on the next episode of Act To Live, we will get some good feels with the Science of Hugs. We all need a good hug right now, don’t we?
REFERENCES:
American Psychological Association (2012). Building Your Resilence. Accessed 18 Jan. 2021.
https://www.apa.org/topics/resilience
C0urtney Ackerman (2020). Learned Helplessness: Seligman's Theory of Depression (+ Cure). Positive Psychology. Accessed 18 Jan. 2021.
https://positivepsychology.com/learned-helplessness-seligman-theory-depression-cure/
Kristin Magis (2010). Community Resilience: An Indicator of Social Sustainability. Journal of Society and Natural Resources.
Resilience.” Merriam-Webster.com Dictionary, Merriam-Webster, https://www.merriam-webster.com/dictionary/resilience. Accessed 18 Jan. 2021
https://www.merriam-webster.com/dictionary/resilience?src=search-dict-box
Rick Hanson (2018). Resilient: How to grow an unshakable core of Calm, Strength, and Happiness.
https://a.co/edH0oG9
US Department of Health and Human Services (2020). Public Health Emergency: Individual Resilence.
https://www.phe.gov/Preparedness/planning/abc/Pages/individual-resilience.aspx
Summary: On this episode of the ACT to Live podcast, Scott and Jaime recall some of their favorite childhood family traditions. The duo then talks about the impact that traditions can have on us all and some of the reasons they can be so important - especially in times of stress and change. Jaime and Scott then wrap up Season Two of the podcast and the year 2020! Join us in 2021 as we kick off Season Three with a whole new set of ideas and conversations!
ACTion Event of the Week: Get creative! Embrace the ‘different’ that this holiday season may bring by creating a new tradition or expanding on an existing one.
This wraps up Season Two of the ACT to Live Podcast! We’ll see you in 2021, as we kick off Season Three!
References
McKay, B. & K. (2020). Creating a Positive Family Culture: The Importance of Establishing Family Traditions.
https://www.artofmanliness.com/articles/creating-a-positive-family-culture-the-importance-of-establishing-family-traditions/
Rose, K. (2017). Why Traditions Matter. Huff Post. https://www.huffpost.com/entry/why-traditions-matter_b_6993290
Krass, A. (2015). Five Reasons Why Traditions are Important. Odyssey.
https://www.theodysseyonline.com/family-traditions
Sonnenberg, F. (2015) Seven Reasons Why Traditions Are So Important.
https://www.franksonnenbergonline.com/blog/7-reasons-why-traditions-are-so-important/
Summary: On this episode of the ACT to Live podcast, Scott and Jaime talk about the importance of human connection. The pandemic has made it difficult for most of us to connect with our family and friends in ways that we usually do. And so, the holidays may look different this year. Jaime and Scott talk about the science and neuroscience behind human connection - we’re wired to connect with each other - and discuss the essentiality of finding creative ways to connect!
ACTion Event of the Week: CONNECT! Think outside the box and find ways to connect with your family and friends this holiday season.
On our next episode of ACT to Live, we’ll wrap up Season Two as we explore tradition! So Come On, Let’s Take a Walk!
References
Unknown. (2020) What is Social Connection? Greater Good Magazine.
https://greatergood.berkeley.edu/topic/social_connection/definition
Brown, D. P. (2018). The Power of Human Connection.
https://www.liherald.com/stories/the-power-of-human-connection,102632
Sappala, E. (2014). Connectedness & Health: The Science of Social Connection.
http://ccare.stanford.edu/uncategorized/connectedness-health-the-science-of-social-connection-infographic/#:~:text=People%20who%20feel%20more%20connected,trusting%20and%20cooperating%20with%20them.
Cook, G. (2013). Why we are wired to connect. Scientific American.
https://www.scientificamerican.com/article/why-we-are-wired-to-connect/
Summary: On this episode of the ACT to Live podcast, Jaime and Scott discuss the commonly asked question - “Are you a glass half-full or a glass half-empty kind of person?” The two talk about the term optimism and make the realization that ‘being optimistic’ does not mean being happy all the time. Instead, being optimistic actually describes how a person views, thinks about, and responds to a challenging situation. Scott and Jaime then wrap up the episode by talking about some of the brain science that exists connected to optimism and creating a brand new word!
ACTion Event of the Week: Identify something in your life that you feel pessimistic about. Then, think about one step you could take, connected to this thing, in order to ‘practivate’ (practice + cultivate) a more optimistic mindset.
On our next episode of ACT to Live, we’ll talk about the importance of connection - just in time for Thanksgiving! So Come On, Let’s Take a Walk!
References
Hooper, E. (2017). Look on the Brightside: The Science of Optimism. HealthyPsych.
https://healthypsych.com/the-science-of-optimism/#:~:text=Optimism%20is%20correlated%20with%20better%20mental%20health.&text=Another%20study%20found%20that%20new,levels%20of%20depression%20among%20caregivers.
Gaines, J. & Babble, B. (2012). The Neuroscience of Optimism: An MRI study Reveals an Optimistic Brain. Psychology Today.
https://www.psychologytoday.com/us/blog/brain-babble/201208/the-neuroscience-optimism
Sharot. T. (2011). The Optimism Bias. Time Magazine.
http://content.time.com/time/health/article/0,8599,2074067-2,00.html
Summary: On this episode of the ACT to Live podcast, Scott talks about his love for Halloween. Halloween gives adults the permission and space to play! The duo then talks about the importance of play. Play can benefit adults as much as children; however, our society seems to view play as a non-productive use of time. Jaime and Scott wrap up the episode by talking about their experiences “being a kid” and challenge listeners to take some time to play!
ACTion Event of the Week: PLAY! Say ‘not now’ to something on your to-do list and play! How do you feel?
On our next episode of ACT to Live, we’ll dive into one of our hard-wired skills - being optimistic. So Come On, Let’s Take a Walk!
Summary: On this episode of the ACT to Live podcast, Scott and Jaime talk about the value of being kind, which seems especially important in the world right now! The two talk about their experiences being both the givers and receivers of random acts of kindness. The two then talk about the physical benefits of kindness and some of the science behind our innate ability to be kind (when we take the time to do so).
ACTion Event of the Week: Perform a random act of kindness!
On our next episode of ACT to Live, we’ll celebrate Halloween and discuss the importance of play! So Come On, Let’s Take a Walk!
References
Holbrook, C. (Retrieved 2020).
https://www.happiness.com/en/magazine/science-psychology/benefits-of-kindness/
Summary: On this episode of the ACT to Live podcast, Jaime and Scott talk about how difficult it can be to take a break and find time for themselves - especially given the work that seems to be piling up. The duo then begins to explore the idea of having an outlet, and how important this ‘time away’ can be mentally, physically, and emotionally. Scott and Jaime then talk about some of the benefits of having an outlet/hobby and brainstorm possible ways to incorporate these activities into their daily lives - so that they are more likely to make this ‘time away’ a habit.
ACTion Event of the Week: Start out small - take five minutes this week and engage in a new (or old) hobby/outlet. What was the experience like for you?
On our next episode of ACT to Live, we’ll delve into the ever-relevant topic of resilience. So Come On, Let’s Take a Walk!
References
Develop Good Habits(Retrieved, 2020). https://www.theodysseyonline.com/the-importance-of-having-an-outlet
Paul Bova (2017). The Importance of Having an Outlet. https://www.theodysseyonline.com/the-importance-of-having-an-outlet
Ryan Frankel (2015). The Importance of Having an Outlet.
https://www.forbes.com/sites/ryanfrankel/2015/10/30/the-importance-of-having-an-outlet/#9855b6b1ae8e
Summary: On this episode of the ACT to Live podcast, Jaime and Scott talk about the action of being vulnerable. The two talk about the role that vulnerability plays in their own lives and explore the misconception that vulnerability is a ‘bad’ thing. Scott and Jaime further delve into the research of Brené Brown and her definition of vulnerability. She defines vulnerability as the combination of being compassionate to oneself and others, having the courage to be imperfect, and being our authentic, unfiltered selves. Jaime and Scott then wrap up the episode by talking about the concept of ‘emotional connection’ and the role that vulnerability may play in those relationships.
ACTion Event of the Week: Take some time to think about the people in your life who are the closest to you - emotionally. Those people who you can be your truest, unfiltered self around. Who makes that list? What role does vulnerability play in those relationships?
On our next episode of ACT to Live, we’ll explore the importance of taking a break and getting away - especially in the midst of a pandemic! So Come On, Let’s Take a Walk!
References
Brown, B. The power of vulnerability. TEDeX Houston.
https://www.ted.com/talks/brene_brown_the_power_of_vulnerability/transcript?language=en
Brown, B. (2012). The Power of Vulnerability: Teachings of Authenticity, Connection, and Courage. Audiobook.
https://www.amazon.com/The-Power-of-Vulnerability-audiobook-dp-B00D1Z9RFU/dp/B00D1Z9RFU/
Sahota, M. (2012). The Power of Vulnerability. SHIFT314. Retrieved from: https://shift314.com/tag/brene-brown/.
Summary: On this episode of the ACT to Live podcast, Scott and Jaime welcome guest -
Sarah Oyier. The three discuss an article that Sarah found discussing some new research on the topic of procrastination. Interestingly, this research suggests that procrastination may actually be connected to managing emotions instead of managing time. The three share their thoughts on the article, in addition to their thoughts and experiences with procrastination.
ACTion Event of the Week: Think of something that you’ve been procrastinating/putting off - what is the first step that you can take to get started on the task? Take that step and see what happens!
On our next episode of ACT to Live, we get vulnerable! So Come On, Let’s Take a Walk!
References
Jarrett, C. (2020). Why procrastination is about managing emotions, not time. BBC: Worklife.
https://www.bbc.com/worklife/article/20200121-why-procrastination-is-about-managing-emotions-not-time
Jaffe, E. (2013). Why Wait? The Science Behind Procrastination. Association for Psychological Science.
https://www.psychologicalscience.org/observer/why-wait-the-science-behind-procrastination
Summary: On this episode of the ACT to Live podcast, Scott and Jaime talk about the process of learning. The duo then explores the E.D.G.E. method of learning. E.D.G.E. stands for explain demonstrate, guide, and enable. This learning method originated in literature from the Boy Scouts of America and can be extremely helpful when thinking about teaching others a new skill or concept. Scott then demonstrates this method by teaching Jaime and listeners how to practice mindful eating.
ACTion Event of the Week: Try using the E.D.G.E. (explain, demonstrate, guide, enable) method to teach someone a new skill or concept. What did you notice?
On our next episode of ACT to Live, we’ll welcome our next guest as we explore the science behind procrastination. So Come On, Let’s Take a Walk!
References
Mark, A. (2011). An Introduction to the EDGE Method. Presentation given at National Youth Leadership Training.
Summary: On this episode of the ACT to Live podcast, Scott and Jaime are joined by award-winning documentarian (and great friend), John Gomez. Together, the three will discuss the concept of the human experience. John will share his thoughts about the topic, as well as the lessons he learned when creating his film, When I Stutter, and interacting with individuals all over the world.
ACTion Event of the Week: Think about an issue/topic that you feel very strongly about. Then, challenge yourself to think about the broad spectrum of views that may exist (even those that may challenge your thoughts). What did you learn?
On our next episode of ACT to Live, we’ll talk about living on the E.D.G.E. of learning! So Come On, Let’s Take a Walk!
Summary: On this episode of the ACT to Live podcast, Scott and Jaime discuss the topic of making mistakes. Through their discussions, they come to the realization that it is not the mistake that matters, but the way in which we respond to our mistakes that can truly impact our ability to learn and grow. The duo then talks about some of their own personal experiences making and learning from their mistakes.
ACTion Event of the Week: Next time you find yourself thinking “I was wrong” or “I made a mistake,” try congratulating yourself for being human! Then, tune in to what you feel in that moment and what you can learn from your mistake.
On our next episode of ACT to Live, we’ll welcome our first guest and discuss the science behind procrastination. So Come On, Let’s Take a Walk!
References:
Dweck, C. (2006) Mindset: The new psychology of success. Random House.
McGonigal, K. (2011). How mistakes can make you smarter. Psychology Today. Retrieved from https://www.psychologytoday.com/blog/the-science-willpower/201112/how-mistakes-can-make-you-smarter?eml
Schultz, K. (2010). Being wrong: Adventures in the margin of error. Harper Collins.
Wallis, C. (2017). Why mistakes matter in creating a path for learning. KQED. Retrieved from
https://www.kqed.org/mindshift/48770/how-making-mistakes-primes-kids-to-learn-better
Summary: On this episode of the ACT to Live podcast, Scott and Jaime celebrate the one year anniversary of the podcast by exploring the benefits of, and science behind, celebration. Celebration can elevate the ‘feel good’ chemicals in the brain and decrease the chemicals that lead to stress, anxiety, and depression. The positive benefits can be experienced when celebrating not only big moments, but small moments too. The two wrap up the episode by discussing a few pointers for celebration practice.
ACTion Event of the Week: Take some time to focus on your celebration practice using the following three pointers - 1) Notice the special moment; 2) Move out of the routine and set the scene; and, 3) Commemorate the moment.
On our next episode of ACT to Live, we’ll explore the psychology of making mistakes! So Come On, Let’s Take a Walk!
References:
Campbell, P. (2015). Why you should celebrate everything. Psychology Today. Retrieved from https://www.psychologytoday.com/us/blog/imperfect-spirituality/201512/why-you-should-celebrate-everythinWhy You Should Celebrate Everything.
Glasier, J. (2015). Celebration time. Psychology Today. Retrieved from https://www.psychologytoday.com/us/blog/conversational-intelligence/201512/celebration-time.
Hopkins, R. & Johnstone, C. (2014). “Without celebration, we wither away.” Transition Culture. Retrieved from https://www.resilience.org/stories/2014-07-16/without-celebration-we-wither-away/.
Summary: On this episode of the ACT to Live podcast, Scott and Jaime talk about the power and importance of spending time outside. Jaime introduces listeners to the concept of Shinrin-Yoku - the Japanese art of ‘forest bathing’ and the research and benefits behind this practice. Scott then discusses the benefits of sunshine. The two then talk briefly about their experiences outside - all the while recording this episode from ‘the great outdoors!’
ACTion Event of the Week: Spend some time outside! Find a quiet spot, engage all of your senses, and enjoy what the moment brings!
On our next episode of ACT to Live, we’ll………...So Come On, Let’s Take a Walk!
References
Evans, K (August 2018). Why Forest Bathing is good for your health. Greater Good Magazine. Retrieved from https://greatergood.berkeley.edu/article/item/why_forest_bathing_is_good_for_your_health.
Health benefits of sunshine. 2016. https://www.prideincareuk.com/health-benefits-of-sunshine/
Some of Dr. Li’s books about ‘Forest Bathing’
Forest Bathing: How Trees Can Help You Find Health and Happiness (Li, Qing; 2018)
Shinrin-Yoku: The Art and Science of Forest Bathing (Li, Qing; 2018)
Into the Forest: How Trees Can Help You Find Health and Happiness (Li, Qing; 2019)
YouTube videos that detail ‘Forest Bathing’
An interview with Dr. Li: https://youtu.be/12CCjoixpkA
A short documentary made by two California filmmakers about their experiences forest bathing in Japan: https://youtu.be/54Ik7i15uHk
Summary: On this episode of the ACT to Live podcast, Jaime and Scott review the intentions they set for themselves at the beginning of 2020. The two then talk about the ways in which they’ve been focusing on their intentions over the past six months. Topics include - what’s been going well, what’s been challenging, what types of changes they’ve made to their goals (and mindset), and more!
ACTion Event of the Week: Take some time to reflect on the intentions you set for 2020. What has the process been like? What’s going well? What’s been challenging? What changes have you made/do you want to make to your goals?
On our next episode of ACT to Live, we’ll explore the power of spending time in the great outdoors! So Come On, Let’s Take a Walk!
Summary: On this episode of the ACT to Live podcast, Scott and Jaime dig through the desire to change our direct environment, especially during a time of crisis. They open up with a quote Jaime found about leaves adapting to their environment and getting ready for what’s to come. They go on to talk about an article on welligent.com that discusses the fascinating ways that our environment can influence mood, alter internal motivations, and impact needed social interactions with friends and family. Interestedly, being open to adjusting our environment can help us prioritize and learn more about ourselves.
ACTion Event of the Week: Choose an area of your home (it can be as small or as big as you like) and just change something about it? (clean it, move items around, paint, anything). Then sit in that space and see what you think and feel.
On our next episode of ACT to Live, we will discuss our chosen valued-based words we decided to live by for New Year and discuss the value in adjusting goals.
References:
Amy Blaschka (2018). You Want To Change Your Life, Change Your Environment.
https://www.forbes.com/sites/amyblaschka/2018/09/27/if-you-want-to-change-your-life-change-your-environment/#73b4605f734d
Welligent.com. 2017. The Environment and Your Health
https://www.welligent.com/article/environment-mental-health/
Hanifah Rahman (2018). Everyone needs to start rearranging their bedroom and here is why.
https://www.buzzfeed.com/hanifahrahman/everyone-needs-to-rearrange-their-bedroom-furniture
Summary: On this episode of the ACT to Live podcast, Scott and Jaime talk about the unknowns that exist during this challenging time. These unknowns often lead to fear, frustration, and a strong desire for answers. Interestingly, this desire for answers is a very human need known as cognitive closure. Jaime and Scott then talk a bit more in-depthly about this concept - the spectrum of cognitive closure, the factors that impact this need, and some of the ways in which this need can impact our thoughts, emotions, and actions.
ACTion Event of the Week: We’ve posted Roets & Van Hiel’s brief version of the Need for (Cognitive) Closure Scale - give it a try!
https://www.thecut.com/2015/12/this-quiz-shows-how-well-you-handle-uncertainty.html
On our next episode of ACT to Live, we’ll explore the power of our external environment. So Come On, Let’s Take a Walk!
References:
Konnikova, Maria (2013, April 30). Why We Need Answers. The New Yorker. Retrieved from http://www.thenewyorker.com.
Roets, A., & Van Hiel, A. (2011). Item selection and validation of a brief, 15-item version of the need for closure scale. Personality and Individual Differences, 50(1), 90-94.
https://www.thecut.com/2015/12/this-quiz-shows-how-well-you-handle-uncertainty.html
Saez, Francisco. The Need for Cognitive Closure and Personal Productivity. https://facilethings.com/blog/en/need-for-cognitive-closure-and-productivity
Summary: On this episode of the ACT to Live podcast, Scott guides us through a loving-kindness meditation in which we can all practice wishing wellness, kindness, love, and success to ourselves, our loved ones, those who challenge us, and the world around us. Jaime and Scott then debrief the experience by talking about their observations and the importance of this practice - especially given the challenging times we are all facing.
ACTion Event of the Week: Give the guided loving-kindness meditation experience a try. What did you observe?
On our next episode of ACT to Live, we’ll talk about the human need to know things!. So Come On, Let’s Take a Walk!
Summary: On this episode of the ACT to Live podcast, Jaime and Scott talk about the realizations they’ve both recently made about self-care after completing the Self-Care Assessment (Norton, 1996). The assessment focuses on different categories of self-care: physical, psychological, emotional, spiritual, and workplace. Scott and Jaime then discuss the common misconception that spending time and energy on self-care is selfish. And, just how difficult focusing on self-care can be even when we know that it can help us to help others and become the best versions of ourselves.
ACTion Event of the Week: We posted the self-care survey, try it out!
On our next episode of ACT to Live, we’ll delve into the tough topic of fear. So Come On, Let’s Take a Walk!
Summary: On this episode of the ACT to Live podcast, Scott and Jaime talk about the upcoming ‘holiday’ - April Fools Day. Laughs and smiles are shared by both, which sparks a conversation centered around the power (and science) of smiling. The two talk about the ‘positive feedback loop of happiness;’ the contagious nature of smiling; and, some ways in which smiling can impact your daily life.
ACTion Event of the Week: This week, try smiling at three to five people throughout your day. Observe your reactions (and theirs).
On our next episode of ACT to Live, we’ll explore the necessary (yet, at times, challenging) act of self-care. So Come On, Let’s Take a Walk!
We wanted to share a conversation that we had about the what is happening in the world. We hope it brings you a sense of hope, connection, and light. As always, let’s walk, together.
Music: LOST SHADOW written by Scott Palasik and Ian McCabe, Recorded at McCabe Studios, New York.
Summary: On this episode of the ACT to Live podcast, Jaime shares a story about her recent struggle with wanting to be perfect...and failing! Scott and Jaime then discuss the dilemma that we’ve all faced at least once in our lives - the desire to be perfect paired with the knowledge that perfection is not actually possible. The two then delve even deeper into where this desire for perfection might stem from and the idea that we may not even know what being perfect looks like!
ACTion Question of the Week: What are you trying to be PERFECT at? Write this down in as much detail as possible. What does being perfect LOOK like? Write this down in as much detail as possible.
On our next episode of ACT to Live, we’ll talk about laughter - just in time for April Fool’s Day! So Come On, Let’s Take a Walk!
Summary: On this episode of the ACT to Live podcast, Scott and Jaime talk about habits. The word is so commonly used; and yet, what does it actually mean? Are habits good? Bad? Somewhere in-between? Scott talks about some interesting information from a book he’s currently reading - our brain cannot actually tell the difference between a good and bad habit; instead it is simply trying to find the most efficient way to act (Duhigg, 2014). Jaime and Scott then talk about the process of forming a habit. How long does it take to create a habit? Are some habits easier to form than others? Is it possible that working to create a habit can actually result in quite a bit of self-judgment? Phew, habits may be more complex than the two initially imagined!
ACTion Question/Event of the Week: Over the next week, take a few minutes to observe yourself. Make a list of your habits (regardless of whether you label them as good, bad, or somewhere in-between). Just write them down!
On our next episode of ACT to Live, we’ll dive into the innate human tendency of chasing perfection. So Come On, Let’s Take a Walk
Summary: On this episode of the ACT to Live podcast, Scott begins by talking about how the new year often pushes him to think about all that he wants to do in life; and, how that desire often brings with it feelings of uncertainty in where/how to start. Jaime and Scott then talk about the concept of TO DO lists - both BIG (I want) to-do lists and everyday (I have to) to-do lists - and how those lists may actually be one in the same. The duo wraps up the episode by exploring the ways in which they actually might be working toward their BIG to-do lists every day.
ACTion Question of the Week: What is one thing that is on your “BIG” To-Do List that you think you can take small steps toward every day? What are some of those steps?
On our next episode of ACT to Live, we’ll talk about the practice of adjusting our habits. So Come On, Let’s Take a Walk!
Summary: Scott and Jaime start off the episode by discussing the factors that influenced the intention words that each of them chose to focus on in 2020. The two then talk about accomplishments and the ways in which they know that they are taking steps toward accomplishing the intentions they’ve set for themselves. To wrap up the episode, Jaime and Scott examine some research that exists about the brain’s reaction to accomplishing goals.
ACTion Question of the Week: How might you know that you are accomplishing your intentions?
On our next episode of ACT to Live, To do, or not to do? That is the question...we’ll discuss.
So come on, let’s take a walk!
Summary:
On this episode of the ACT to Live podcast, Scott and Jaime kick off 2020 and the beginning of Season 2! As the two discuss their plans for the new year, they delve into the concepts of resolutions and intentions. Scott talks a bit about his brother’s yearly challenge to identify several intention words to focus on for the year. Jaime and Scott then talk about their intention words for 2020 and their reasoning for setting those intentions.
ACTion Question of the Week: If you had to pick four or five intention words for 2020, what would they be? Why?
On our next episode of ACT to Live, we’ll talk about accomplishments and the ways in which we might measure these accomplishments.
Summary:
On this episode of the ACT to Live podcast, Jaime and Scott discuss the term acceptance. Does acceptance mean to like something? Is it a black and white concept - you either accept something or you don’t? How do you know if you truly accept something? Jaime talks a bit about her journey with grief and how walking this journey has taught her about the process of acceptance. Scott and Jaime then briefly introduce one of their favorite topics - Acceptance and Commitment Therapy (ACT). They introduce listeners to the six core principles and the overall goals of ACT. These concepts will be discussed in much more detail in future episodes.
ACTion Question of the Week: How might you describe acceptance for you (possibly of something you struggle with)? What does that acceptance look like?
On our next episode of ACT to Live, we talk about the power of practice - as it relates to our thoughts, emotions, and behaviors.
Summary:
On this episode of the ACT to Live podcast, Jaime and Scott begin by reflecting a bit on the past year. They contemplate the following questions: Looking back on 2019, what went well? What was challenging? What might you want to adjust for 2020? And, what three words might you use to summarize 2019? As Scott and Jaime discuss their thoughts tied to these questions, they also discuss the power and challenges that can accompany the process of reflection.
ACTion Question of the Week: If you could summarize 2019 in three words what would they be?
Our next episode of the ACT to Live Podcast will begin Season Two! Listen in on January 15th, 2020 for a new season of learning, evolving, and conversating! Happy Holidays!
Summary:
On this episode of the ACT to Live podcast, Scott and Jaime discuss the question - “Are you a sunset or are you a math problem?” (Kelly Wilson) as it relates to their personal and professional lives (as speech-language pathologists). Jaime and Scott then discuss the concepts of gratitude and appreciation and the ways in which practicing these skills might impact daily life. Thanks to technology, the duo makes the realization that one can practice the value of being grateful by appreciating various aspects of their lives.
ACTion Question of the Week: In an effort to practice living by the value of gratitude, list two, three, or even four things in your life that you appreciate. These things can be about yourself, others, your life, etc.
On our next episode of ACT to Live, we’ll talk about the power reflection...as 2019 comes to a close.
Summary:
On this episode of the ACT to Live podcast, Jaime opens with the observation that even though she and Scott have been researching, learning about, and practicing a lot of topics discussed on the podcast thus far, it can still be really difficult to implement these lifestyle changes on a daily basis - especially when life gets stirred up a bit. Scott and Jaime both share experiences they’ve had recently in which they’ve had to practice ‘training their minds.’ Jaime and Scott then talk about how we don’t tend to think about ‘training our minds’ like we do ‘training our bodies.’ However, learning a skill (whether by training our mind or our body) does not happen overnight; it takes time, practice, and patience. Like most things in life - it can be a journey!
ACTion Question of the Week: What does practice mean to you? How might you apply practice to your mind/how you think?
On our next episode of ACT to Live, we’ll dive into gratitude and appreciation - just in time for the holiday season.
Summary:
On this episode of the ACT to Live podcast, Scott guides Jaime and the listeners through a mindfulness meditation - our first experiential exercise on air! Scott then opens up a bit about his own personal journey with mindfulness. Jaime and Scott wrap up the episode with a discussion about what mindfulness is/is not; ways to be mindful; mindfulness as a skill that requires practice; and, some beginning research showing that mindfulness practice can actually physically change our brains. How cool!
ACTion Question of the Week: We’re once again going with an ACTion Event this week. We’d like you to spend at least five minutes focusing on being mindful (in any way that suits you). What did you choose to do? What was your experience like? What did you observe?
On our next episode of ACT to Live, we’ll introduce you to one of our favorite topics - Acceptance and Commitment Therapy.
Summary:
On this episode of the ACT to Live podcast, Scott talks about a friend, who for years, tried to be someone she was not. Jaime and Scott then talk about the pressures and expectations that often exist to be a certain way; and, how many of us can get caught up in what others think about us. Jaime shares a powerful quote by author, Brene Brown, that encompasses the ideas of owning our own story; loving ourselves; and, being brave. Scott and Jaime then talk about one aspect of themselves that they used to wish they could change, but have come to embrace, appreciate, and even accept over time.
ACTion Question of the Week: What is one quality about yourself that you have not always appreciated (and maybe have come to appreciate over the years)? How might you celebrate this uniqueness?
On our next episode of ACT to Live, join us as we sit with the concept of mindfulness!
Summary:
On this episode of the ACT to Live podcast, Jaime shares her experiences with the repatriation process (after spending two years living abroad) and how her observations, judgments, and internal dialogue lead her to stumble upon the concept of self-compassion. Scott and Jaime talk about what the concepts of compassion and self-compassion mean to them. The duo then delves into the three components of self-compassion - self-kindness vs. self-judgement; common humanity vs. isolation; and, mindfulness vs. over identification.
ACTion Question/Event of the Week: We’re going with an ACTion Event this week - straight out of Kristin Neff’s book. We’re challenging you to try giving yourself a hug or imagining giving yourself a hug during a challenging time. What did you observe during this process?
On our next episode of ACT to Live, we explore our uniquenesses and imperfections.
Summary:
In this episode of the ACT to Live podcast, Scott shares some important words of wisdom he received from one of his mentors when he was younger. Jaime and Scott talk about the importance and difficulty of self-care and being kind to oneself. Jaime introduces the concept of filling our buckets as a framework for thinking about self-care. Scott and Jaime then talk about their experiences with this concept - what fills their buckets; what empties their buckets; and, how they know when their buckets are getting low. Jaime wraps up the episode with an idea for helping others to fill their buckets.
ACTion Question of the Week: Think about the concept of ‘filling your bucket.’ What are some things that might fill your bucket? This week, pick one of the bucket-fillers you identified and give it a try.
On our next episode of ACT to Live, we delve into the concept of self-compassion.
Summary:
Scott and Jaime discuss their experiences with self-judgment and how these judgements seem almost automatic in nature. Jaime and Scott then introduce the concept of Word Prisons (Kelly Wilson) and discuss the ways in which the language we use when talking with ourselves can impact the way we feel and act. Our self-judgements are often full of language that gives us limited to no options and essentially sets us up for failure. However, what if we used more flexible language and gave ourselves the space and flexibility to choose what best fits us?
ACTion Question of the Week: This week, we challenge you to take on the role of an outside observer of...yourself. Take some time to observe and write down any/all self-judgements that you find yourself thinking or saying. And, try not to judge yourself for having those judgments!
On our next episode, we explore the process of filling our buckets.
Summary:
In this episode of the ACT to Live podcast, Scott begins by asking Jaime a perplexing question - How long does it take you to brush your teeth? Jaime and Scott then introduce the concept of mindfulness - the act of paying attention on purpose and becoming more aware of what is happening right now, in this very moment. In an effort to be more mindful, we can practice observing internal behaviors (e.g., thoughts, emotions), as well as external stimuli (e.g., actions, physical feelings, our environment). Scott and Jaime talk further about the difficulties that can accompany the practice of observing - as most of us often experience an automatic tendency to judge our own thoughts, emotions, and actions.
ACTion Question of the Week: Complete this sentence...This week, I observed ____________________ about me with ____________________.
On our next episode of ActToLive, join us in a conversation about our automatic tendencies to judge ourselves.
Summary:
In this episode of the ACT to Live podcast, Jaime shares a poem titled “If I Had My Life to Live Over Again” by Nadine Stair. Scott and Jaime discuss the topic of mistakes and what might happen if we allow ourselves to make mistakes; and, perhaps, if we were to see mistakes as opportunities to learn instead of as moments of failure. Jaime and Scott begin to explore the BIG question - “Who are YOU?” - and dive into the topic of values. Many of us have never taken the time to really ponder this question; and so, it might be helpful to begin by thinking about what we would want our closest family members and friends to say about us.
ACTion Question of the Week: Think about the closest person to you (emotionally). What would you want that person to say about you at your 100th birthday party?
On our next episode of ActToLive, join us in a conversation about the power of observation.
Summary:
In the very first episode of the ACT to Live podcast, Scott and Jaime share pieces of the journeys that helped them to arrive at this moment in time – right here, right now, and the start of the ACT to Live podcast! Life is such a unique and special journey for each one of us and a single thought can set us on a path that we never expected!
Scott and Jaime also introduce the “ACTion Question of the Week.” ACTion questions are questions meant to encourage listeners to think deeply and connect the information talked about in an episode with their own lives.
ACTion Question of the Week: What is the first step you are willing to take toward something new/something that is bothering you?
On our next episode of ACT to Live, find out what happens when you turn 100 years old.