Brain-Body Resilience: Recent Episodes
JPB
A podcast dedicated to stressing less and living more. Equal parts personal development and story telling and a bit of brain science to back it up. New episodes drop every Monday! We're all busy so I keep it breif, just a little nugget to take into your day.
In this episode, we're diving into why not everything in life needs to be a struggle. Sometimes, we bury ourselves in complexity without even realizing there's an easier way.
Elevated stress can narrow our focus, hijacking our brain's capacity for rational problem-solving. It’s important to recognize that we don't need to make things harder than they have to be—life is challenging enough already.
We'll also talk about the importance of picking one thing to prioritize. You can't do it all at once, and trying to follow every wellness trend or daily routine can overwhelm us instead of helping. There's so much information out there—some good, some not so good—and the pressure to keep up can be immense.
Instead of trying to multitask or jump between different practices, it's more effective to pick one tool to work on and practice consistently. Building habits takes time and intention, and it's all about finding what works for you. Just because something works for others, or is even scientifically proven, doesn't mean it's the best fit for your needs. It’s okay to put down what doesn’t resonate.
Join me as we explore letting go of unnecessary struggle, choosing simplicity, and finding the one thing that brings ease to your daily life. Let's focus on what works for you and build your personal toolkit from there.
Takeaways:
- Not everything has to be a struggle—let it be easy.
- Elevated stress can limit our ability to see options clearly.
- Pick one practice to focus on instead of trying to do it all.
- Wellness is about what works for you, not following every trend.
- Building habits takes practice, consistency, and time.
Remember: You don't need to do everything at once. Choose one thing, practice it, and let that be enough.
Get in there and give it a listen!
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In this episode, I share my deep anger, sadness, and fear after the execution of Marcellus Williams, man in Missouri, despite evidence of his innocence and racial bias in the trial.
I didn’t release this episode yesterday because those emotions deserved space to be felt. This wasn't just another day; it was a reminder of the systemic brutality and indifference to life that echoes throughout our society.
We live in a world where those in power do not seem to care, where our petitions and protests often feel futile. This execution highlighted the many other injustices we face daily: police brutality, mass shootings, and the state-sponsored violence that seems to carry no consequences. Today, I’m not offering a silver lining. I’m sharing my grief, my anger, and my fear because these feelings are real, and they deserve space to be.
But I also want to clarify why I do this work—why I talk about emotional regulation and self-care. It’s not about numbing ourselves to the horrors of the world or pretending they don’t exist. It's about creating the internal space we need to remain human in the face of it all. When we can regulate ourselves, we have the capacity to experience joy, to build meaningful connections, and to fight for the change we need.
We need each other.
This society’s fixation on individualism is harming us, making us believe we don’t need community, but that couldn’t be further from the truth. How we treat ourselves directly impacts how we treat others, and this is the foundation of a connected, compassionate society.
Give it a listen for more
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In today's episode, we're diving deep into the "why" behind learning and practicing emotional regulation and nervous system care. These tools are more than quick fixes—they're about long-term growth and building new neural pathways that allow you to navigate stress, anxiety, and overwhelm with resilience.
We’ll explore:
- Why it’s not enough to just learn how to use these tools, but also understand why they work.
- How small, consistent practices can lead to profound changes in how you feel, think, and show up in the world.
- The science behind stress responses, and how repetition and patience are key to teaching your brain and body new ways to react.
- Why knowing your "why"—your personal goals for practicing these skills—will keep you motivated when things get tough.
This episode is a reminder that the journey isn’t a straightforward path but each step gets you closer to the lasting balance you're looking for. If you've wondered if these tools can truly change your life, this one's for you.
Get in there and give it a listen!
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In this episode, I dive deep into one of the most powerful tools we have at our disposal: breathwork.
It's been a while since we've discussed the tools we use, and I want to revisit the one that I consider my anchor, both personally and in my work with clients.
Breathwork is the most direct line of communication we have with our autonomic nervous system, and it's one of the most effective neurohacks available for managing stress, improving concentration, and enhancing overall health—and it's completely free.
Key Takeaways:
- The Power of Breath: How controlling your breath can help balance your internal state, activate your vagus nerve, and signal your body to shift into rest-and-digest mode.
- Internal Solutions: Breathing techniques allow us to turn inward for solutions, using our natural resources rather than relying on external means like medications or numbing behaviors.
- Training Your Nervous System: By focusing on the breath and diaphragm movements, you can influence your autonomic nervous system, helping it respond better to stress.
- Sympathetic vs. Parasympathetic: Understanding the balance between the fight-or-flight response and the rest-and-digest system, and how engaging the parasympathetic pathway can calm your mind and body.
- Breathing Patterns as Communication: How your breathing patterns, mood, and mobility communicate the safety your body feels, especially first thing in the morning.
- Education on Breath: Despite its importance, breath is often overlooked due to a lack of education. Yet, it’s fundamental to managing stress and taking conscious control over our state of being.
- Historical Context: Controlled breathing techniques, such as Pranayama in yoga, have been used for centuries to influence health and well-being.
- Breathing and Emotions: How the cycle of stress and breathing can trap us in a loop, and how proper techniques can break that cycle.
- Immediate and Long-Term Benefits: Breathwork isn't just for immediate relief; it’s also beneficial for chronic issues like depression, anxiety, and PTSD, and helps rewire the brain’s stress response.
- Breathing Facts: Over-breathing can decrease brain blood flow by 40%, affecting areas responsible for memory, self-awareness, and time perception.
- Dysfunctional Breathing: Recognizing the signs of stressed breathing and understanding how it impacts cognitive function and stress levels.
Actionable Steps:
- Start paying attention to your breath throughout the day. Notice when you hold your breath, breathe fast and shallow, or sigh and yawn frequently.
- Focus on breathing through your nose instead of your mouth.
- Practice intentional breathing exercises to help regulate your nervous system and manage stress more effectively.
Join me in exploring how something as simple as breathing can transform your life and empower you to take control of your mind, body, and overall well-being.
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Episode Description: In this episode, I reflect on recent visits with my family and how they've brought up deep feelings of inadequacy and the desire to prove myself. I’ve realized how much I’ve tried to show that I’m smart, successful, and have my life together—even though I know that no one really has it all figured out.
I talk about the pressure I’ve felt to meet my family’s expectations and how it’s clashed with my own priorities, things that bring me joy but aren’t always understood or accepted by those closest to me. I also share the story behind a special tattoo I got in memory of my brother and how losing him has influenced my journey of self-discovery.
This episode is about more than just family dynamics. It’s about the internal work of learning to be enough for ourselves, even when we feel judged or misunderstood. I discuss the importance of self-respect, emotional regulation, and living a life that feels true to who we are, rather than trying to fit into someone else’s idea of what our life should look like.
Get in there and give it a listen!
Key Topics:
- The challenges of seeking approval from family
- The significance of personal choices
- The impact of my brother’s death on my journey of self-discovery
- The ongoing work of self-acceptance and emotional regulation
- The importance of valuing our own opinions over others’ judgments
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Welcome back to another episode of the Brain Body Resilience Podcast! I'm your host, JPB, and today we're revisiting a topic that continues to resonate deeply. After recently speaking with an organization whose staff deals with community mental health, I was reminded of how critical it is to take care of ourselves, especially when we're overwhelmed and understaffed.
In this throwback episode, we dive into the reality that many of us face—knowing what we should be doing to care for ourselves but feeling unable to do so due to time, energy, and resource constraints. We explore the importance of having a skill set to help you break free from a constant state of stress, worry, and overwhelm, and the necessity of choosing something different if you want different results.
We'll discuss the responsibility we have to care for ourselves, even when the world around us seems like a dumpster fire, and how small, consistent actions can lead to significant change. I'll also share a recent experience that reinforced my mission—to help you realize that you don't have to keep living in stress and anxiety. There are simple tools and changes you can implement to make a difference in your life.
Key Takeaways:
- Recognizing the importance of self-care, even in the midst of overwhelming circumstances.
- Understanding that knowing what to do isn’t enough; action is required to create change.
- The power of perspective in managing stress and how it affects your physiological response.
- Small, consistent steps are more effective than big leaps in making lasting change.
- You don’t have to live a life dominated by stress and anxiety—there is a choice.
Call to Action: If you found this episode helpful, please share it with your friends, give it a like, and leave a review. Share it on social media, tag me so I can see it, and let’s continue to spread this message. Join me next week for another episode as we continue to explore how to create a life that feels good.
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In this episode I explore how our families shape us, contributing to both our traumas and our sense of self. We talk about the hidden scars of childhood neglect and the ways they shape our adult lives.
Sharing my journey from feeling disconnected and alone to understanding and healing from abandonment trauma, I discuss the impact of growing up in a family where emotions were unacknowledged and dismissed.
Understand how hyper-independence acts as a shield, a trauma response, and how breaking down these walls can lead to genuine healing and self-acceptance.
Through years of self-work, therapy, and learning to regulate my emotions, I've begun to rewrite my relationship with myself and the world around me. Join me as I delve into the importance of emotional awareness, the challenges of hyper-independence, and the power of our brain's ability to change and heal.
By the end of this episode, you'll have valuable insights into how the brain works, giving you the power to make more informed decisions for your mental health.
Whether you've experienced similar struggles or are just curious about the ways family dynamics affect us, this episode offers insights, hope, and a reminder that you are not alone.
Get in there and give it a listen for more!
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In this episode, we dive into the tricky but essential process of building self-trust and its deep connection to how we experience anxiety and stress.
Anxiety often stems from an overestimation of threats and an underestimation of our abilities to handle them. Naming your emotions and sensations in your body is one of the best ways to manage them effectively.
Awareness allows us to bring control and understanding to our feelings, empowering us rather than leaving us feeling powerless.
When we have a strong sense of self-trust, when we believe that we will be able to figure it out or handle the outcome, we are less likely to have so much fear come up.
Building self-trust involves acknowledging and honoring our feelings and needs. When we dismiss or shame ourselves, we create an internal environment of threat, leading to unnecessary anxiety and stress.
I talk about some of my personal struggles and insights with fear and anxiety and offer practical tools to help build self-trust so you can face your days without anxiety taking over.
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In this episode I'm talking about how stress and anxiety serve us. It may feel like these emotions are out of your control, simply burdens to bear, but over time, I’ve come to understand that these feelings are actually signaling unmet needs.
We'll explore how our behaviors—like worry, anxiety, and hypervigilance—are often attempts to meet these needs, drawing on the theories of Abraham Maslow and William Glasser's basic needs (survival, belonging, power, freedom, and fun)
By reframing our understanding of stress and anxiety, we can learn to manage them more effectively, This episode breaks down how unmet needs drive our behaviors and emotional responses, offering practical insights to shift our perspectives and build resilience.
Understanding this can help us shift our perspective and develop skills to better manage these emotions. We’ll discuss how unmet needs can trigger stress responses and how recognizing these patterns can lead to healthier coping strategies.
We discuss how this cycle can become a part of our identity, acting as a barrier to joy and pleasure. By identifying which of our basic needs are going unmet, we can break free from this cycle and transform our relationship with stress and anxiety.
By the end of this episode, you’ll have a new perspective on your stress and anxiety and tools to address them more effectively.
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Today we're revisiting a conversation with Eilie Reid, a yoga and meditation coach who integrates Ayurveda into her practices, on aligning with natural rhythms to transform your well-being.
In this episode, we’ll explore how seasonality and spirality influence our energy and focus throughout the year and our lives. Learn how to embrace a slower pace during certain seasons, prioritize self-care, and adapt your productivity to the natural ebb and flow of your energy levels.
We explore the challenges of maintaining consistent productivity, especially in areas with strong seasonal changes. Find out why what we often see as disorders could actually be a misalignment with our natural rhythms, and how traditional activities like gardening and connecting with local farmers can offer profound insights into these cycles.
We offer practical advice on setting personalized self-care routines that respect your individual needs and rhythms, and how "nervous system hygiene" is a pathway to better balance and well-being.
Finally, we delve into the deeper ideas of continuously learning to be oneself and embracing the cyclical nature of life and memory.
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In this episode, I share candid anecdotes on adapting daily routines to carve out moments for self-care and stress reduction. Recently, I had to pause my usual routine to prioritize someone else, which highlighted the importance of recognizing and adjusting our priorities as they change.
I discuss how trying to do everything at once doesn’t work and emphasize focusing on one priority at a time. Whether it's growth, rest, career, or personal connections, different times call for different priorities.
I also highlight the importance of choosing yourself as a priority and provide actionable advice on aligning your actions with your priorities. This includes practical steps like auditing your time to ensure you’re directing your energy with intention.
Embrace adaptability and discover how small, intentional changes can lead to a more balanced life. Tune in to learn how to manage your time and energy effectively, allowing you to navigate life's demands with greater ease and fulfillment.
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In this episode, we explore how resisting our reality and fighting against what has already happened can lead to stress and unhappiness. When our expectations don’t match reality, we often waste energy wishing things were different, which only increases our dissatisfaction.
Inspired by Carl Jung’s idea that "what we resist persists," we discuss how focusing on what we don’t want can make those things stick around even more. By resisting, we direct our energy and attention to these unwanted experiences, perpetuating a cycle of negative emotions.
We also examine the protective patterns we develop to avoid pain and how these can trap us in feelings of sadness, anger, and anxiety. By viewing these emotions objectively and learning from them, we can break free from their grip.
Listeners are encouraged to take responsibility for their thoughts, actions, and the meanings they attach to their experiences. By practicing acceptance—not as resignation but as acknowledgment of reality—we can begin to align our actions with our true intentions and desires.
To wrap up, I challenge you to notice where you are attaching to thoughts or feelings and the meanings you assign to them. With this awareness, you can start taking actions that lead to a more peaceful and intentional life.
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In today's episode we talk about the power of acceptance in resilience. learning to recognize and acknowledge challenges without judgment can profoundly impact our ability to manage stress and anxiety.
Acceptance isn't about loving the situation but understanding it deeply enough to let go of resistance and shift our focus towards actionable steps toward useful and usable tools for what to do right now.
Learn how to harness self-awareness and distinguish between active and resigning acceptance in our journey towards mental well-being. We'll delve into practical techniques for self-regulation and highlight the physiological benefits of acceptance.
By understanding and embracing "what is," we open the door to intentional, forward-moving choices, adaptive coping strategies, and ultimately, a healthier relationship with our life experiences.
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Can our thoughts really reshape our physical state? find out in this special throwback episode from August 2021, where we dive into the connection between your thoughts and your nervous system health.
We'll explore how neuroplasticity empowers our brains to adapt and grow with every new experience, and how our thoughts can directly influence our nervous system. You'll learn the impact that stress and fear can have on our hormonal responses, and learn how shifting your perception of danger can improve your physical health.
This episode offers practical insights on managing your thoughts as a tool to unlearn harmful behaviors and beliefs. We'll discuss the importance of prioritizing self-growth, changing negative thoughts, and breaking free from environments and relationships that no longer serve you.
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How do you react to stress and discomfort?
Could your coping mechanisms use some fine-tuning?
In today’s episode, we’re exploring how dealing with discomfort can help us grow stronger and more resilient.
We’ll start with a simple yet powerful example: cold plunges. For some, the mere thought of cold can trigger stress and anger. We’ll use this to dive deeper into how we often react to discomfort and stress in our lives.
Join us as we discuss personal stories and practical tips on building stress tolerance, whether through cold showers, exercise, or other challenges. Learn how small, intentional steps can help you manage discomfort, stay calm, and better understand yourself and your reactions.
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Discover how therapists can better care for themselves while supporting others with our special guest, Chris McDonald, a holistic therapist, yoga and meditation teacher, podcaster, and author.
Chris shares invaluable insights on the necessity of self-care for those who hold space for others' emotional and traumatic experiences. Learn how incorporating personal practices like yoga and mindfulness can elevate the authenticity and effectiveness of these techniques when applied in therapy sessions. Chris also delves into her mission of training therapists to integrate yoga into their professional work, emphasizing the crucial role of nervous system regulation in fostering a healthier therapeutic environment.
Chris shares the benefits of processing rather than resisting emotions, helping to ease the nervous system and reduce stress. We discuss practical techniques for inviting and allowing emotions to flow naturally and explore the integration of holistic approaches such as Qigong and art therapy.
Get in there and give it a listen for more!
Resources:
The Holistic Counseling Podcast
Find Chris on Instagram
BBR Episode #151: Busting the Myths of MIndfulness and Meditation: A talk with Addie Dihelster
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Today we're sifting through the layers layers of misunderstanding around mental health and self-care. Shifting towards an understanding that health is not a state of being, it is an action, skills to be practiced.
Health is not an identity, it is the result of consistent actions. We'll get into the challenges of stress and anxiety, learning that state regulation as a skill to be honed rather than a state of being or a way to force discomfort away.
Maintaining health in your body is oven overlooked as maintenance for your mental health as well. Understanding how you work, how your physiology works, is essential to creating and sustaining wellbeing.
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After wrestling with the cultural expectation to prioritize intellect over emotion, I've come to a profound realization about the power of embracing our feelings, especially in moments of stress and joy.
Today we navigate the complex terrain of our emotional world, where I share my journey of self-discovery and the transformative impact of acknowledging every feeling that arises. We explore the idea of "foreboding joy," a term brought to light by the insightful Brené Brown, and discuss why allowing ourselves to bask in happiness without fear is essential for our emotional well-being.
Through the lens of my own experiences in therapy and the Manage Your Stress mentorship, I'll reveal the life-changing benefits of developing an emotional vocabulary and the importance of nervous system hygiene.
It's time to challenge societal norms dictating which feelings are valid, particularly for women, and to arm ourselves with the practical tools necessary for stress management and emotional regulation.
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Have you ever felt the ground shift beneath you, not from an earthquake, but from an internal revelation? This is the journey Alison Jabeau, licensed therapist and mindset coach, walks us through—a journey marked by resilience, dedication, and a profound shift from the high-stakes world of forensic psychology to the empowering realm of coaching women toward self-liberation.
Alison's story is a vivid illustration of the power held in personal choice, an invaluable blueprint for anyone on the precipice of their own transformative leap.
Embarking on a career in a male-dominated field like the FBI can be a daunting venture, but as Alison reveals, the lessons learned and skills honed can become treasured assets in the seemingly disparate field of mental health care.
Detail orientation and the art of inquiry are just the tip of the iceberg when it comes to transferable skills that Alison has seamlessly woven into her therapy practice. This episode peels back the layers on how embracing adaptability, shattering limiting beliefs, and harnessing one's diverse background can propel us forward, not just professionally but personally.
Alison steers us into the heart of self-advocacy, confidence, and the complex dance between anxiety and self-assurance. Through her own narrative and the stories of those she's coached, Alison illuminates the importance of setting boundaries, shedding shame, and cultivating a sense of worth that is impervious to societal pressures.
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Today's episode I strip away the noise of constant media consumption to uncover the profound effects on our brains and well-being. My own venture into a TV-free week revealed a trove of benefits, from deeper sleep to a mind free of clutter.
I'll cover how everything we consume shapes our perceptions, subtly influencing everything from our beliefs to those pesky song lyrics stuck on repeat. As I reflect on the wisdom of the iconic Prince regarding content censorship, we'll also confront the captivating designs of technology that often monopolize our attention.
This episode is a reminder of the crucial role of self-care and mindfulness in the contemporary whirlwind of life.
I share intimate moments of rest found in the simplicity of watching a candle dance or simply being in one place and paying attention to that opportunity to mend, rejuvenate, and forge a deeper connection with self. Take this invitation to explore the art of subtraction in your daily life—finding beauty in pausing, breathing, and simply being.
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Once a skeptic of the effects of gratitude, I've learned the science behind the benefits and it all makes sense now. Gratitude has an undeniable impact on mental health and well-being. With social media envy in your face, let's discuss how it distorts our view of success and impedes our ability to cherish personal milestones.
Discover the neuroscientific perks of gratitude, including its capacity to activate the parasympathetic nervous system for better sleep and immunity, as well as its power to strengthen bonds and increase social connections.
I share actionable strategies for weaving gratitude into the very fabric of your daily life.
It's not just about saying thanks—it's about recognizing the journey, celebrating the small victories, and building self-trust to reduce stress.
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Have you ever stripped away the masks you wear and faced the person beneath? My journey has been one of peeling back the layers of anger and pessimism that were my armor against the world, revealing the raw and vulnerable self hidden underneath.
In today's episode I share the profound experience of learning to embrace this true self, catalyzed by the revelations unearthed in therapy exploring the distinction between inherent traits and those we cultivate over time. The tears that I had long kept at bay became the symbols of a long-overdue emotional release.
By questioning the authenticity of my own confidence and boldness, we uncover together that the essence of who we are isn't about the persona we create; it's about the soul we expose.
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Have you ever caught yourself trapped in a cycle of guilt during what was supposed to be your downtime, or found yourself rigidly adhering to a schedule that leaves no room for the unexpected twists of life?
Today I'm sharing a piece of my own journey, I read a piece from a recent journal entry where I take a moment to pause and explore the "shoulds" that interfere with my rest while I learn to embrace change and practice self-compassion in practice.
Let's reevaluate the essence of true rest and the surprising effects it has on our energy and creativity. Releasing the expectations of constant productivity can actually propel us forward in ways we hadn't imagined.
This episode is for those of you seeking permission (which you don't need and can only really give yourself) to relax without the weight of guilt—for those who are looking for inspiration to be kinder to yourselves. Let's explore the importance of flexibility in our routines and how accepting our current state can lead to greater brain-body resilience.
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Today, I'm talking with Tessa, co-founder and COO of Snapback Energy, to share her story of resilience and the pursuit of a fulfilling life, leaving the structured world of corporate banking to forge her path as an entrepreneur.
She encountered more than just the challenges of business; she discovered a journey of personal transformation. Tessa's story is a compelling illustration of how confronting fears and embracing change can offer a more balanced life.
The road to self-discovery isn't paved with ease, and Tessa and I take a moment to acknowledge the emotional landscapes that often hinder our path. Our discussion goes into the importance of self-care, the impact of our environments on our well-being, and the transformative power of gratitude.
Tessa exemplifies how we can all find harmony within ourselves and show up authentically in the world. It's a reminder that personal growth requires unraveling complex layers within ourselves and that the journey is as important as the destination.
In our final thoughts, Tessa and I explore how community and service are integral to our evolution and sense of satisfaction. Drawing parallels between the communal roles of our ancestors and our current societal dynamics, we highlight the enriching experience of giving back.
Tessa’s commitment to supporting veterans and first responders through her work with Snapback Energy, and her coaching endeavors at Balanceofyou.com, serve as prime examples of living with purpose.
This conversation is a testament to the power of simplicity, self-actualization, and the profound impact of fostering deeper connections in today's fast-paced world.
Get in there and give it a listen for more!
To connect with Tessa:
Balanceofyou.com
Snapbackenergy.com
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Ever find yourself swept up in the tornado of to-dos, with your stress spiraling sky-high? This was my weekend, jam-packed with family celebrations and the inevitable mountain of chores that followed.
In this episode I get real about hitting pause and grappling with the stress cycle and how capacity is incomparable and dependent on the experiences that have led each of us to this time in our lives.
We're talking nervous system maintenance—like that soothing box breathing you've heard me talk about and how to activate that rest and repair side of your nervous system. These aren't just fluffy suggestions; they're the tools to cultivating resilience and mastering the art of thriving, not just surviving.
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Have you ever been caught in the whirlwind of emotions, wondering if they're the truth or just a passing storm in your mind?
In today's episode I share with you a personal story about how quickly we can get swept up in our emotions and how to find grounding.
Exploring nervous system regulation tools, I'll show you how to quiet the emotional noise and clarify your thinking, emphasizing that our emotions are experiences, not definitions.
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Have you ever felt caught in the clutches of stress, unable to navigate through the fog that it creates within your mind and body? Self-regulation is a critical first step toward meaningful behavior change and action.
Self-awareness isn't just about introspection but about feeling, processing, and releasing emotions that may have historically felt unsafe to explore.
In this episode explore Dr. Dan Siegel's hand model of the brain, providing a tangible roadmap of the deep interplay between our brains and bodies, where we can self-regulate and move towards reflection.
Discover how tools like breathwork aren't just quick fixes but part of a vital practice in nervous system hygiene that shifts our physiology for the better. We're not reprogramming a machine; we're nurturing a lifelong relationship with our own biology.
By the end of our discussion, you'll have gained practical insights into how consistent practice can morph our state of being, enabling us to face future uncertainties with newfound clarity and resilience.
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Have you ever felt trapped in a cycle of unhealthy eating or struggled with your self-worth because of your body image? Coach Ali Sempek joins us with her own powerful narrative, turning her battle with disordered eating into a beacon of hope for women around the globe.
Our candid conversation peels back the layers of generational trauma and societal expectations that skew our self-perception, as Ali shares how she learned to value herself beyond the mirror's reflection and encourages others to do the same.
Within the realm of health and wellness, misconceptions run rampant, but we're setting the record straight. Learn how wellness extends far beyond the scale and why it's crucial to foster a harmonious relationship between mental clarity, emotional well-being, and physical health.
This episode serves as a guide for anyone ready to let go of control and embrace their intrinsic worth, acknowledging that the journey to self-acceptance is as unique as each individual who embarks on it.
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Today we're talking about how much shit we make up in our heads... the stories we tell.
Have you ever felt like your mind is a stage for anxiety's most dramatic plays, complete with unwelcome intrusive thoughts as the main cast? The internal stories we tell ourselves—those fictional narratives of conflict and judgment that can dictate our stress levels and overwhelm our everyday lives.
This episode is all about understanding these cycles and offering you strategies that can lead to a better relationship with these all-too-human experiences. Let's shed light on finding joy in the midst of distress, mastering self-regulation, and staying present amidst life's chaos.
We're not only building awareness, but working with actionable techniques to keep your mental ship steady in turbulent waters. We'll explore the modified 5, 4, 3, 2, 1 grounding technique that taps into the power of our senses, and how a simple mantra, "I am right here," can anchor us firmly in the now.
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In this episode I'm getting into the true nature of burnout to discover it may not be from overdoing, but under-living our passions. It may not just be doing less that will keep us from burning out but from doing more of the things that fill us with joy and ease and strengthen our sense of self.
We confront the 'shoulds' and the strain of people-pleasing, particularly for those who've been conditioned to prioritize others' needs above their own. It's a call to action for all of us, but especially women, to reclaim our identities and well-being through the simple, powerful act of joy prioritization.
This episode isn't just about discussion; it's an invitation to transform. Embrace the things that make you laugh and your heart sing, while gracefully shedding the weight of obligations that are not your own to carry.
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In this episode I'm joined by Clare Capano to dive into the struggles of success without compromising yourself, your integrity, and your health, especially for working moms.
Using her Clarity Success Method, Clara, a beacon for all who juggle leadership roles, personal growth, and motherhood. She shares her insights on the pivotal role of mindset, leadership, and productivity in crafting a life that resonates with who you truly are.
Get ready to recalibrate your brain as we venture into the realm of neuroscience and the astonishing power of an abundant mindset. Discover how the reticular activating system can become your ally in sculpting the life you envision, with a nod to the cultural roots of mindfulness practices now backed by Western science.
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In this episode you will hear about how your path to personal healing becomes a beacon for community transformation. I am tearing down misconceptions that self-nurturing is a selfish act, particularly for women who've been traditionally taught to put others first.
Our discussion ventures into the heart of interpersonal neurobiology, revealing how robust relationships do more than just boost our spirits; they're pivotal in recovering from stress and trauma. As we connect the dots of shared human experience, you'll discover the magnetic pull of joy and the stabilizing force of self-regulation, proving that our emotional climate can indeed set the tone for our surroundings.
When we engage in practical ways to maintain 'nervous system hygiene', which is a cornerstone of mental well-being that allows you to be a pillar for those in your life. We can then strengthening our connections, where the simple act of reaching out can ripple into wellbeing throughout our communities.
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In this episode we're talking about the things we consume daily and how that all affects our stress levels and ability to cope.
This includes the music that fills your ears, the shows that catch your eye, and the company you keep. This episode peels back the layers of your daily 'diet' of experiences, revealing how they mold your emotional and physical state.
With a focus on aligning our actions with our aspirations, we delve into the power of our personal stress responses and how identifying and adjusting our behaviors can propel us towards our goals.
You'll have a chance to take a look at some telltale symptoms of stress that may be lurking beneath the surface—those mood swings, sleep problems, and sneaky coping mechanisms that signal it's time for a change.
I share my own encounters with nervous system dysregulation, the signs of irrational irritability and anger, not being able to express myself or remember anything, and more along with the strategies that have steered me towards balance.
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Stress Inventory
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On this episode of Brain Body Resilience, we're not just talking about battling anxiety, but embracing it as a valuable messenger. Learning to not only practice the skills that help you regulate but use them when your anxiety begins to spiral out of control.
You'll gain access to my top five strategies for immediate anxiety relief integrating your body and mind. We'll examine tools and techniques that foster an environment of safety within our own bodies.
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Today's episode is dedicated to getting out of your own way and taking action to address the stress and anxiety that keeps you stuck. Many times we disregard the power of intentional self-care and self-awareness as tangible tools to reclaim your calm.
Instead of staying stuck in the common traps of doom scrolling and netflix binging I'll share my insights on cultivating a proactive stance toward understanding stress, embracing flexibility in our self-care routines, and nurturing a compassionate inner dialogue.
Your path to managing life's pressures with grace and personal agency begins here, without succumbing to self-criticism or shame-based tactics.
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Here we are diving in the choppy waters of holiday stress and finding the balance between festive obligations and self-care.
In this episode we dig into the pressures of holiday traditions and respectfully declining invitations so you can choose you. It's a call to arms to reclaim your personal energy and capacity, where we learn it's more than okay to set boundaries and prioritize yourself amidst the end-of-year chaos.
This episode is not just about coping; it's about thriving through understanding nervous system hygiene and mastering the art of self-soothing. Together, we contemplate our values to make intentional choices that respect our resources. As the calendar flips to a New Year, let this episode be your reminder to inhale tranquility and exhale the notion that you must do it all. Here's to choices that enrich not just your holiday season but every season that follows.
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In this episode we talk about the ol' dilemma of not enough time. The thing is, when we're trying to build new patterns it's not about the length of time, but how often we practice.
We often think of self-care as something we do when we're stressed or anxious, but what if I told you that it's equally crucial to practice it even when we're feeling good? It's all about teaching our system something new, creating a positive pattern that helps prevent future stress.
Whether it's focused attention on your breath or another technique, just a few minutes can make a remarkable difference. As we wrap up, remember, choosing yourself and prioritizing self-care are non-negotiable, no matter how much or little time you have.
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If you're feeling the weight of the world on your shoulders right now you're not alone. What if there was a way to keep yourself grounded while still acknowledging the reality that the world is quite literally on fire.
In this episode we explore the path of emotional regulation and caring for ourselves while exploring the privilege inherent in this ability, and the crucial interconnectedness of humanity in a world often swamped with distress.
This episode is far more than an intellectual exploration; it’s a call to action, a demand for global responsibility in a shared humanity.
We’ll uncover the importance of self-regulation, and the power that lies in acknowledging and working through discomfort rather than side-stepping it. And of course, we are all in this together.
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Ever wondered how your personal narratives impact your everyday actions and decisions?
The stories we tell ourselves can help us or hold us back. During my recent travels, I found that my own stories - the ones about my abilities, my insecurities, my past - had a significant impact on my thoughts and actions. These tales, often sculpted by past experiences and upbringing, can either give us the push we need or trap us in a cage of self-limitation.
Let's talk about consciousness, about self-awareness, and the power it yields. It's about owning our stories, questioning them, stripping them down and recognizing that the truth from your past may not be the truth of your present and the old stories are no longer useful.
This is the path to releasing ourselves from those self-imposed limitations—those negative narratives holding us back.
As this episode wraps up, I urge you to carry this conversation forward, share it with others, and join us next week as we continue to explore this incredible journey of human growth. Remember, every story has the potential for change, and that change starts with awareness. Let's challenge our stories, together.
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Traveling solo through Mexico for six weeks wasn't just an adventure, it was a journey of personal growth and resilience.
I faced unexpected hurricanes and a sea of unfamiliar experiences. Yet, in each moment of discomfort, I found a chance to reinvent myself and learn to prioritize self-care.
Hear the story of how I traded feelings of guilt and comparison for acceptance and change, and navigated the stormy seas of my own resilience.
Have you ever questioned the constant pursuit of self-improvement? I have and I share a unique perspective on self-acceptance that may just change your daily routine.
I get into the potential pitfalls of perpetual self-improvement and how embracing ourselves as we are can lead to a healthier mindset.
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Ever find yourself feeling overwhelmed even when things seem to be going well? I did. In this celebratory episode marking three years of Brain Body Resilience, we revisit a listener favorite - understanding the signs of nervous system dysregulation.
I share my personal journey and we dig deep into how our bodies react when our nervous system is imbalanced, from concentration issues to a short fuse. Knowledge is power, and understanding these signs is the first step to take control and care for our nervous system.
But there's more. We also delve into the complex relationship between nutrition, our relationship with food, and stress response. Ever noticed cravings, digestive hiccups or shallow breathing when under stress? That's your body sending signals.
Let's learn to recognize them and most importantly, how to respond. Whether you've been with us from the start or just tuned in, this episode aims to equip you with both knowledge and practical tools to boost your brain-body resilience amidst our stress-filled lives.
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Struggling to reconcile your personal values with the ones you've learned from friends, family, the society you live in? We explore this in this conversation with Laura Jean, a registered dietitian and coach for health and professionals who want a values based business where you and the humans you work with can flourish.
Laura shares how we can befriend our judgments and use our values to inform our actions so we can get a little closer to who we are. We talk about the role of judgments in our lives, how they help us stay safe, and how to distinguish between our own values and those imposed on us.
We also unpack how our values influence our decisions, sense of safety, and relationships with ourselves and the world around us. What does it mean to define success based on our values, and how can we work towards our goals while staying true to ourselves?
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Laura Jean on IG
Dietitian Values Podcast
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Ever wondered how the narratives from your past influence your present actions? Get ready to challenge your beliefs and unravel the complex connection between blame and responsibility in our lives.
This episode dives into my own experiences and learnings with some honest, transparent conversations about inherited narratives, personal growth, and the tricky terrain of untying ourselves from a 'blame mentality' towards self-accountability.
Join me as we touch on the significance of understanding our genes and environment as influencing factors, the stories we've been handed down, and the habits we've picked up along the way. It's essential to evaluate these patterns and habits and decide whether they serve us well.
We are responsible for our present and future actions, regardless of our upbringing and past experiences. Get ready to explore alternative living examples, acquire new skills, and make conscious choices about what we learn - physically and emotionally.
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What if resilience was more than just bouncing back? Let's challenge the traditional understanding of this concept together where we dive into the complexity of resilience, arguing that it's not just about returning to a pre-crisis state - it's about transforming and evolving. We explore how resilience employs both mental and physical resources to promote recovery, using stress as fuel for action and finding methods to navigate adversity.
Let's take a journey through the world of resilience - it's not a destination, but a process that demands time, practice, and intention. We talk about the pivotal role of stress response, the importance of mindfulness, and how our body language communicates to our brain. We'll also talk about the significance of finding joy amid chaos and embracing change as part of life. This episode is all about putting you back in the driver's seat of your life and stress responses, equipping you with tools to build your resilience muscle.
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Today we're talking about stress versus anxiety, how they're the same and how they're different. We get into how the body reacts to threatening situations and how chronic unprocessed stress can lead to anxiety. And you already know I'll be sharing practical tools and practices to help manage your stress and anxiety, like movement, mindfulness, meditation, and more
As we dive deeper, I also highlight the importance of identifying triggers and practicing nervous system hygiene. We discusses how to manage stress before it becomes chronic, offering valuable insights that could change your life.
From a chat about the significance of social support to the role of proper nutrition and hydration, this episode has it all. Remember, this conversation is focused on generalized anxiety, but why not take a trip down memory lane and check out episode 147 with trauma therapist Megan Irwin? There, you'll find an in-depth discussion about different types of interventions.
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What if you've been underestimating one of the most influential factors of your well-being? It's time to rethink the phrase 'it's just stress'. Let's unlock the truth behind this seemingly innocent statement. We'll debunk the misconception that stress is a mere nuisance, and confront the reality that it's a potential contributor to major diseases, impacting our mental health, physical health, and even our appearance.
We're not just talking about it—we're strategizing how to combat it. Discover transformative techniques to build stress tolerance, utilizing movement, exercise, and breath work. We'll explore the importance of creating space for discomfort, in order to cultivate the confidence to handle it.
We'll also look at how disregarding everyday stressors can prove more damaging than larger, acute stressors. So, tune in, choose health, choose agency, choose you. You can't live your best life in survival mode.
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Today I welcomed the insightful Addie Dihelster, a seasoned mindfulness meditation teacher, to reflect on our experiences and discuss the powerful impact of mindfulness on our lives. Addie intricately explains the phrase 'attention with intention,' emphasizing the how - not just the what - of paying attention.
Addie and I delved into an enlightening conversation on the roots of mindfulness practices and the potential risks of glossing over them. We emphasized the integration of mindfulness into our daily activities and its effectiveness in handling stress and anxiety. We challenged the popular misconception that all thoughts must be cleared while practicing mindfulness, and instead, advocated for establishing a relationship with those thoughts.
We further explored the intriguing nuances of mindfulness, discussing how perspective and bias affect research information. We touched on the concept of "woo-woo," which stems from colonial perspectives and patriarchal beliefs.
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Moved to Meditate website
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Ever feel like you're caught in a relentless whirlwind of daily life? Endless lists of tasks to do, places to be, people to see - the modern pace can be dizzying. Today we explore the art of taking a pause, and the profound self-awareness and resilience it can foster.
I share with you my experiences and insights on how we often create busyness in our lives as an evasion tactic to avoid confronting our own thoughts and feelings. We all know, and maybe have been that person who just "likes to stay busy".
The key to consistency is starting small and adding in more little by little, the pressure of doing too much too soon can actually set us back. So, if you're feeling like life's tempo is becoming a tad too quick to keep up with, tune in as we explore the benefits of embracing a slower pace.
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Ever wondered why gridlocked traffic leads to skyrocketing stress levels and a sense of tunnel vision? Join me as we navigate the often chaotic lanes of stress and self-centered behaviors, particularly in the thick of traffic.
We take a closer look at the role our stress responses play in heightening a sense of urgency, often causing us to disregard the needs and experiences of others. With a deep dive into how this tunnel vision extends far beyond the confines of our cars and into our daily lives, we'll explore how unaddressed stress can lead to a constant state of survival mode.
Stress isn't just a state of mind. In fact, it's deeply ingrained in our bodies. Together, we'll discover how the fear-processing hub encourages aggressive and defensive behavior, while making rational thought more difficult.
We'll uncover the power of mindfulness, meditation and gratitude in decreasing this hyperactivity. Buckle up, as we gear up to understand stress and its management in everyday situations, and remember - it's not just about navigating traffic, it's about navigating life.
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If you've ever tried to change a habit, you know it's harder than it looks. But what if we told you, the real key to personal change lies not only in forming new habits, but also in understanding the psychology behind our existing ones.
Today we dissect the nature of habits, their impact on our lives, and the many misconceptions that surround them. Inspired by a powerful quote from Ruthie Bolton, we dive into the subconscious world of behaviors - exploring how they form, how they're ingrained, and how they dictate our daily actions.
Ready for the hard truth? The often-quoted "21 days to form a new habit" might not be the quick-fix solution you're hoping for. Change requires more than just determination - it requires the right goals. Borrowed goals, the ones we adopt because someone else thinks we should, rarely stick, but when our goals align with our personal desires, real, lasting change becomes possible.
Whether you're looking to quit smoking or start a new fitness routine, listen up for some game-changing insights, so get in there and give it a listen for more.
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Today we talk with Megan Irwin, a clinical social worker and trauma therapist, in the latest episode of the Brain-Body Resilience podcast.
Megan brings her wealth of knowledge, shining a new light on mental health as she encourages a shift from labeling people with diagnoses to celebrating their unique adaptations and survival skills. This serves as an essential reminder that our mental state is not static, and with the right tools, we can navigate our way towards improvement.
We explore the purpose of therapy and the concept of a self-determined life. How intertwined our emotions are and how therapy can help us through the beautiful mess of being human.
Offering an insight to the various approaches to therapy and the significance of finding the right therapist. We also explore the critical need to normalize therapy and community care.
Megan introduces us to her podcast, 'Shhh! Don't Talk About It,' a courageous initiative to break barriers, challenge stigmas, and provide a safe space for taboo topics.
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Take a deep dive into your mind and body with me, JPB, as your guide in this enlightening episode of the Brain Body Resilience podcast!
Coming in hot with some valuable strategies for managing stress and anxiety, inspired by the work of Dr. Shelley Harrell and the National Institute for Cognitive and Behavioral Medicine with the core strategies for managing stress and anxiety.
In this episode we'll unwrap the concept of self-care and the importance of nurturing a healthy relationship with oneself along with the transformative power of mindfulness, movement, creativity, reflection, and exploration.
Discover the amazing benefits of breathing techniques and visualization, and how journaling can help you make sense of your inner chaos. Plus, we'll touch on how fostering a wellness-oriented environment can be a game-changer in your journey from anxiety. As a cherry on top, I give you a sneak peek into an upcoming episode featuring a mindful movement teacher.
Get in there and give it a listen for an insightful discussion on taming stress, fostering resilience, and leading a balanced life with grace and ease.
Episode #55: stress and your body
Episode #111: Mindfulness and relaxing on command
Episode # 54: Your breath and stress
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Has the constant barrage of information left you feeling overwhelmed? In today's episode, I guide listeners through my personal journey from being a ravenous consumer of content to a seeker of joy and space.
I talk about my experience with trauma therapy, the lifestyle changes I made to create a life that suits me, and a quote from Meghann Koppele-Duffy that shook my world. Her words on dedicating deliberate time and effort to realize what brings us joy truly resonated with me.
But why is it so hard to focus on the positive? Our brains are tricky! They're wired to pay more attention to the negative. So, in the second half of our episode, we step into the science behind this and explore how we can reprogram ourselves to practice gratitude and joy intentionally.
Each day presents a fresh opportunity to reach our goals, and I hope this discussion will inspire you to just keep going and start over as many times as needed.
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What if patience is not a virtue, but rather a practice? Let's challenge our long-held beliefs and delve into the root meaning of virtue, its implications, and how it's interlinked with the concept of patience.
We'll explore the correlation between patience and the regulation of our nervous system, shedding light on how states of stress and anxiety can impede our ability to exercise patience.
Join me as we dissect how patience, emotional regulation, and cognitive flexibility are intertwined. We'll unlock insights from academic studies, drawing attention to how our work environment and stress levels can influence our patience.
Dive into the significance of nervous system hygiene and self-compassion in cultivating patience. Let's redefine patience as a skill rather than a virtue and start the journey of nurturing this practice in our lives. Tune in for a discussion filled with actionable insights that will change your perception of patience.
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Welcome to a powerful conversation with Surabhi Veitch, a physiotherapist and mother of two, who is transforming the way we approach women's health, particularly during pregnancy, postpartum, and motherhood. Surabhi is the founder of The Passionate Physio, a virtual therapy practice she established during the pandemic, offering relief to clients grappling with issues such as leakage, pelvic pain, and prolapse. Her revolutionary approach fosters a greater sense of self-efficacy and trust among her clients and encourages them to take charge of their own healing journey.
This episode takes an all-encompassing view of women's health, and the physical, mental, and emotional tolls brought about by motherhood. Debunking societal norms, advocating for self-acceptance, the role of joy in parenting, and the importance of truly caring for one's self.
Our dialogue continues as we address the significance of community in motherhood, and the trials of juggling two cultures. We engage in an introspective examination of the role of privilege, the necessity of unlearning systemic biases, and the importance of self-care in motherhood.
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Mom Strength Podcast
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The last week was a roller coaster ride for me, as I navigated through the waves of anxiety, fear, and acceptance that come along with a seizure. A trip to the emergency room, a suggestion for a new medication and the discomforting realisation of my own fears of acknowledging my medical condition.
But the silver lining was my renewed understanding of acceptance. Acceptance, I realised, is a choice we make, a resolution to embrace our differences, and the first crucial step towards personal growth and development.
This episode takes you through my personal journey of acceptance. We also delve into the profound psychology behind acceptance, drawing from the works of Carl Rogers, a luminary in the field of humanistic psychology.
We explore how the act of accepting our circumstances can pave the way for change, offering a glimmer of hope and leading to improved mental health. As we peel back the layers of emotional processing and confront our fears head on, we realise that acceptance isn't passive resignation, but a conscious choice to adapt and grow. So take this journey with me, as we embrace acceptance, personal growth, and resilience.
Get in there and give it a listen!
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What if I told you that your stress and anxiety are not your enemies but your body's secret messengers? Sounds intriguing? Well, this episode is a deep dive into the unspoken dialogue between your body and mind.
We explore how our bodies talk to us through these often misunderstood emotions, particularly in the wake of collective traumas like the ongoing pandemic. We unmask the damaging myth that we should always push through our feelings, urging you instead to acknowledge and address the lasting effects of such experiences.
The conversation continues as we delve into the paradox of change – the eternal constant that brings with it a cocktail of hope and fear. I encourage you to cast off the judge's robe and don the hat of a curious scientist, observing and understanding your reactions to change.
It's perfectly okay not to be okay all the time and arm you with tools to navigate the turbulent waters of stress and anxiety.
So, join me in this empowering dialogue, share the insights with someone who could use them, and remember, self-care is not selfish.
Get in there and give it a listen!
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Ever feel drained despite getting a full night's sleep? If you've ever wondered why, join me as we unpack the seven forms of rest driven by the wisdom of Dr. Saundra Dalton-Smith, we explore rest in its many shapes - physical, mental, spiritual, emotional, social, sensory, and creative.
We'll dive into why our society’s relentless productivity often leaves us physically present but mentally absent and why just sleeping isn’t a one-size-fits-all solution for replenishment. You'll get to understand how to recognize and meet your rest requirements.
As we journey further into the episode, we’ll unmask the critical role of nervous system hygiene and by the end of this episode, you'll have a better handle on how to apply nervous system hygiene to determine what type of rest is essential for your healing and restoration. So, if you're ready for a transformative journey towards better rest and higher energy levels, you won't want to miss this episode.
Get in there and give it a listen!
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What if the key to battling stress and anxiety was right outside your door? This week on Brain Body Resilience, I share an intimate chat that morphed into an enlightening journey into the profound impact of nature on our bodies and minds.
Our conversation meanders through the verdant forests of the Pacific Northwest and into the heart of our everyday lives, revealing the stark contrast between the fast-paced, constant stimulation of modern society and the calming, energizing influence of nature.
As we journey further, we’ll explore a refreshing perspective on managing stress, discomfort, and the relentless pace of life. We'll unravel the secrets of 'green exercise' and how it simulates the effects of mindfulness meditation. We'll discuss the fundamental role of nervous system hygiene, and how choosing joy, connection, and intentional self-care can help regulate our overall wellness.
At the heart of our conversation, we uncover the importance of building a better relationship with our stress, granting ourselves the space to feel and process our emotions. By the end of this episode, you'll be inspired to embrace the healing power of nature and the necessity of self-care in our fast-paced world.
Get in there and give it a listen!
Movement for Mental Health Workshop
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Ever felt like you're fighting a constant battle with yourself? Does it feel like, despite your best efforts, self-care just isn't working? You're not alone in this struggle.
Join us as we welcome Erica Webb, a registered counselor, mindful movement teacher, and self-kindness advocate. She takes a mind body approach to supporting others, to befriend themselves and their bodies to help combat self criticism, stress, overwhelm, and persistent aches and pains.
She bravely shares her transformational journey from self-loathing to self-kindness, and provides insights on how to foster a loving relationship with ourselves through movement and body communication.
Navigating through the complexities of being human isn't something we're meant to do alone. Erica lends a helping hand by diving into the topic of mental health normalization and the significance of sharing our human experiences.
We shed light on the role vulnerability plays in our lives and how it can lead to a deeper bond with ourselves. We also address the crucial differences between niceness and kindness - two seemingly similar concepts, yet vastly different in their impact on self-care.
Through an in-depth discussion on the relationship between movement and self-care, Erica guides us on how to transform the narrative around self-care from a checklist of things to do to a journey of kindness and love towards ourselves.
Get in there and give it a listen for more!
Find Erica here:on IG @ericawebb_selfkind
Website: www.ericawebbyoga.com.au
Podcast: Self-Kind with Erica Webb
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Have you ever felt overwhelmed and stressed about having to do something you don't want to do, all because you think nobody else can do it "right"?
This episode is all about breaking free from that mindset and embracing the power of nervous system hygiene.
I share my own experiences and struggles with control and perfectionism, and how practicing nervous system hygiene has allowed me to create more space for curiosity, compassion, and consideration for other experiences outside of my own.
Learn how creating space within ourselves through nervous system hygiene can lead to healthier, more flexible responses to the world around us.
Plus, don't miss my upcoming workshop, Movement for Mental Health, where we'll explore the relationship between exercise and mental health.
Get in there and give it a listen for more!
Resources:
BBR #119: Uncomfortable conversations with James-Olivia Chu Hillman
Movement for Mental Health Workshop
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I never expected to find myself dealing with a psychogenic seizure, yet here I am, sharing my deeply personal and vulnerable story in hopes of providing support and comfort to those going through similar experiences.
From the initial traumatic event to the side effects of medication, making lifestyle changes like quitting smoking and drinking, researching the stress response, and seeking trauma therapy, I take you on a journey through my healing process.
Along the way, I reflect on how growing up with chronic adverse experiences of violence and abuse may have contributed to these seizures, and how important it is to normalize humanity and open the conversation around such challenges.
Moreover, the importance of practicing nervous system hygiene cannot be overstated.
Ensuring our nervous systems function as intended is crucial for our overall well-being. When we find ourselves in a threat response, our brain and body will react in whatever way seems helpful at the time.
By learning how to access our thinking brain and press pause, we can better cope with difficult situations. So join me in this episode as I emphasize the need to prioritize your nervous system hygiene and encourage you to have a little more compassion for yourself and others.
Get in there and give it a listen for more!
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Today's episode is all about understanding Nervous System Hygiene.
What is NS Hygiene?
How do you build your own practice?
How do you know what tools to use?
What if you need help? (spoiler, click the link below!)
Everyone's Hygiene practice will look a little different and yours will likely change from day to day and season to season, but there are some go to tools and habits that can absolutely change the way you experience stress and anxiety.
Get in there and give it a listen for more!
Resources:
BBR #70: What is Nervous System Hygiene?
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I have a very special guest on this episode, Dr. C. Shanté Cofield, PT, DPT, OCS, CF-L1 and we're talking about why we want to get out of survival mode. What does this actually do for you?
Dr. Shanté Cofield is a Physical therapist turned entrepreneur, Dr. Shanté Cofield, aka The Movement Maestro, is an international speaker, the host of Maestro on the Mic, a podcast that has received over 1 million downloads to date, and the founder of The Movement Maestro LLC, a social-media based company that teaches health and fitness professional how to build profitable online personal brands.
Shanté is a proud SoCal resident, drives a hypergreen Jeep Wrangler, and wishes to leave you with this message:
Be relentless in the pursuit of what sets your soul on fire.
In this episode:
We talk about using acceptance as a tool
What "living your best life" actually looks like
How to take steps toward "doing the thing"
Get in there and give it a listen for more!
Resources from the show:
The Movement Maestro on IG
The Movement Maestro website
From JPB:
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Today we’re talking bout how to ask better questions so we can get better answers that lead us to actionable solutions. Awareness always comes first but information only takes us so far. If we don’t have action to complete the step it’s just not as useful.
In this episode you’ll learn how to switch from questions that keep you stuck to questions that give you answers you can work with.
Get in there and give it a listen for more.
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We all have a stress threshold, and that threshold can change.
Today we’re talking about what a stress threshold is, what it looks like when you’ve reached or surpassed your threshold and how to expand your capacity and space to hold and process the inevitable stress of life.
Get in there and give it a listen for more!
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Today's episode I recount a tale of a weekend adventure with friends and how I practiced caring for myself by asking for what I needed which sounds simple and yet is not always.
You'll also hear what might contribute to being a "control freak" and how nervous system hygiene can help.
Get in there and give it a listen for more!
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Today's episode I have the privilege of talking with Rachel Strickland who is a performing artist and mentor to creatives helping us all live with a little more audacity.
Get in there and give it a listen to hear all about building your best life and the options you may not have considered in that.
Resources:
Rachel Strickland on IG
Audacity Works Podcast
--
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Today’s episode we’re talking gratitude and the brain.
We have an automatic negative bias and it takes longer to process happiness in the brain.
This is one reason practicing gratitude, building awareness, and recognizing the good things that bring us bits of joy in our days is such a powerful tool to counteract stress and negative bias.
The more you practice gratitude the more your brain looks for things to give it that hit of dopamine, serotonin, and oxytocin (these are the neurochemicals that helps us feel connected and emotionally regulated)
Caring for yourself in proactive rather than reactive ways that help increase the threshold to stress and give you a sense of self-directed accomplishment and satisfaction… maybe even get crazy and celebrate your efforts and yourself!
Get in there and give it a listen for more!
Resources:
"Effects of gratitude meditation on neural network functional connectivity and brain-heart coupling."
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This episode was inspired by me not knowing what to talk about so I shared a bit about where I'm at right now.
I always hope that I can use my stories to normalize the experiences I've had with trauma, stress, anxiety, an dthe endless learning how to life.
I want you to know that these things are just part of being human and I'm using this as a reminder to self as well.
Get in there and give it a listen for more.
Resources:
Your body and stress
Seasonal Intentions with Emilie Reid
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Today we're talking mental toughness and everything you thought it was. Strong may not be what you were taught, I know it's not the defensive protective mechanism I grew up believing.
I grew up learning that being tough and strong meant that you ignored your needs, and put yourself aside, that you somehow became a needless human unaffected by the experiences of life.
The thing is, we are human and ignoring all that makes us human just makes us less efficient and less able to fully experience what it's all about.
get in there and give it a listen for more.
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Today I'm talking with Dr. Rachele Burriesci who is a cardiopulmonary expert.
I am releasing this guest episode for April because we are just a week away from world breathing day on April 11th! (2023). You know I love a good world breathing day!
Dr. Rachel talks about her experience teaching and treating through COVID and has some great exercises for you.
We also get in to the power of breath, life expectations, and feeling like you've finally made it.
Get in there and give it a listen for more!
Resources:
Dr. Rachele Burriesci on IG
Dr. Rachele Burriesci's website
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JPB's DIY Breathwork video package
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This episode is inspired by something I saw that said, "sometimes you just need to tell that little voice in your head to fuck off"
I want to explore more of what that little voice is saying that would make you want to tell it to fuck off and what that piece of you might need instead.
In this episode you'll hear about what maladaptive tools are and 5 things you can do to interrupt these self-critical patterns.
Get in there and give it a listen for more !
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Today's episode is all about making time for joy which is usually the last to get any time on the schedule... because it's the thing that can be moved around right?
What if joy is the non-negotiable? Joy isn't a luxury, it's a survival tool, your brain needs it.
Joy is necessary for survival and in the world we live in it is an act of rebellion and defiance.
Get in there and give it a listen for more about why it's good for your brain and how you can start making it a priority!
Resources:
NIH article mentioned: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3008658/
The episode I mentioned: BBR #110: Create Joy Daily... and BBR #96: Sharing Joy
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Today's episode is all about a little thing called the Locus of Control which is the extent to which you feel you have control over events that impact your life.
When there is an internal locus of control there is largely a belief that you are the major influence in your life where as an external locus on control tends to place the focus and control outside of one’s self.
These beliefs and ideas shape our sense of self-efficacy, our confidence, our perspective on the world around us and how we choose to navigate within it.
Get in there and check it out for more!
Resources:
The episode I mentioned: BBR# 103: Feeling Powerless Leads to Distress
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This episode I get to talk with Emilie about meditation, ayurveda, and how these things help us to connect to our natural inner rhythms and foster self-acceptance.
Emilie helps people who struggle with change adapt exercise, eating and self-care routines for the different seasons of your life using ayurvedic principles, yoga, and meditation to guide her work.
If you've ever thought, "I've already been through this and I should have known!" ... or anything similar, this episode is for you.
Get in there and give it a listen for more.
Resources:You can find Emilie on her website here or on IG @seasonalintentions_
Here is the episode of BBR I mentioned on diagnosis
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This episode is for anyone who knows someone, is someone, or used to be someone who might identify with the term control freak... even better if that term just made you cringe a little.
We're talking about control, and how that crates more stress than we think it might.
We're also talking about what is actually within our ability to control and why we might be trying to control everything else around us and in us.
Get in there and give it a listen for more.
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Today's episode is all about anger, the emotion we don't love. So many of us have this idea, because the messages are all around us, that anger isn't acceptable... it's a "bad" emotion.
Actually, anger is useful and just as valid and necessary as any other emotion... but because we have learned that it's bad and we need to hide it we don't know how to express it, how to related to it, and how to use it.
Sometimes what seems like anger can actually be resentment or dysregulation in the nervous system...
Get in there and give it a listen for more.
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Today's episode is the very first in a series of guest conversations and I can't wait for you to hear this one!
Today I have the pleasure of talking with James-Olivia Chu Hillman who is a relational leadership celebrant, nurturer of disobedience & regard and facilitator of exquisitely uncomfortable conversations.
Get in there and give it a listen to learn more about how these things tie into stressing a little less and living a little more.
**Resources:
James-Olivia is Inquisitive_human on IG*... and you can* find more about Disobedience School here**
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This episode has been inspired by the recent tragedies that add to the seemingly constant loss and tragedy we have somehow normalized.
I usually don’t talk about all the bad shit, there’s plenty of it, and it’s not because I want to pretend it doesn’t exist or ignore it and just be positive vibes only or any shit like that…
My focus is generally on how we can navigate our own experience with our mind and body and how to understand these things better… but we do not live as islands.
We like to pretend here in the states that we are all individuals and we do everything alone and we deal with shit alone and we succeed alone… none of that is true for anyone.
And so we can not pretend that the trauma around us does not affect us because it does even when we don’t acknowledge it.
Give it a listen for more.
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Today we're talking about willingness past the initial definition of choosing to accept and feel the experience you're having.
Getting clear on what we are willing to do for what we want, what we are willing to accept and what we are unwilling to participate in we can start taking action and stop shaming ourselves.
Get clear on what we are and are not willing to do/be/feel and then we can make a plan.
I give you 20 questions to start flushing out what you are and are not willing to do/be/feel in your life.
Get in there and give it a listen for more!
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In this episode we talk about the old saying "an unexamined life is not worth living"
This isn't a philosophical discussion, we're talking about how taking the space to press pause and examine your days so you can proceed forward with intention in the direction that you do want will bring much clarity and opportunity to revise, redirect, and reduce the stress from not being in alignment with your values, goals and intentions.
I offer some questions to help you really consider how your time is spent as we go further into this new year. Remembering that we are here to get curious and not judgy.
Get in there and give it a listen for more!
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Today's episode falls just after Christmas day and I want to talk about how the holidays can be really stressful, even after the fact.
There are expectations that this be the "most wonderful time of year" and that's a lot of pressure for a time of year that is already dark and grey in some of the northern hemisphere.
Where three is a lot of pressure to be happy and get all the gifts and fulfill traditions and see family and deal with relationships that can be ignored the rest of the year.
The holidays bring up a lot of feels for a lot of folks and whatever that is for you it's ok.
Get in there and listen for more!
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Manage Your Stress Mentorship
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Today's episode we're talking about some of the less popular senses. There's a big myth that we have 5 or maybe a sixth sense but we have many more senses that help us shape our understanding of the world around us and shape our experience in the world.
So, we're talking about three of our senses that help us to understand our internal and external environments and what's going on in our bodies, with our bodies and around our bodies.
This communication is incredibly important to managing your state of being, emotions, thoughts, and stress, so when that communication isn’t acknowledged or processed we run into some problems!
That's a lot of information to process... get in there and give it a listen for how we do it all!
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Manage Your Stress Mentorship
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In this episode we're talking all about how we can identify the signs and symptoms of nervous system dysregulation.
Often times the signs are staring us right in the face and that's just the problem, they're so common that we think it's normal.
I go over some of the most common signs that you can start to notice and pay some attention when you spot them. Remember, awareness always comes before intervention.
We can't manage or control something we're not first aware of so knowing how to spot the SOS signals your body and brain are sending is crucial in starting to manage and redirect to more balance and less stress.
Get in there and give it a listen for more!
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Manage Your Stress Mentorship
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This episode is all about catastrophizing or catastrophic thinking which is a thought process where we jump to the worst case scenario, usually with very little information to inform the conclusion we jump to.
This is one of the most common cognitive distortions and yet people are left thinking they are the only ones that do it and feel like there is something wrong because of a lack of education and understanding about the mind and brain and how they work.
The brain has an automatic negative bias stemming from a survival tool to assess danger and treat around us... but this can go awry when unchecked by intentional awareness of our thoughts.
Get in there and give it a listen for more on how to recognize and work with this type of thought pattern.
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Manage Your Stress Mentorship
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Today's episode was inspired by hearing someone say "I can't just relax on command" when learning a mindfulness practice.
Yeah, of course not, and that's not what mindfulness is.
In this episode you'll hear what mindfulness is, or my interpretation of it anyway, and some of the things that make it difficult.
You'll also learn my go to mindfulness practice to begin noticing what messages your body and brain are sending so you can notice, press pause, and learn to respond in a way that is useful rather than react from autopilot and dysregulation.
Get in there and give it a listen for more.
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Manage Your Stress Mentorship
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Today's episode is all about cultivating joy, not just by accident or waiting to try and find it somewhere like it's hiding from you, but creating it for yourself daily.
We have stress daily so we need to create joy daily to help balance and buffer.
Joy doesn't have to come in giant waves, sometimes it's just a drop and that still counts.
Get in there and give it a listen for how to add more joy to your day and help balance out your stress hormones.
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Manage Your Stress Mentorship
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This episode was inspired by a question from a listener, you know who you are and thank you very much for your question!
We get into it here, everything from the language we use when talking to and about ourselves to how to get past the resistance of starting something new.
Inside you'll find my top 6 things to help get past self-consciousness and where the roots of self-consciousness come from.
As always we're looking at how to work with body and brain and take action to stress a little less, build the life you actually like and live a little more.
get in there and give it a listen for more!
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Manage Your Stress Mentorship
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Your brain and nervous system love a good routine and count on it for stability … so, you know, you have to actually participate in the routine, but remember, it needs to be flexible enough to allow for life.
… because the ultimate goal of a routine is to make life a little easier, decrease stress and leave more time and energy for enjoying the other pieces of living.
When we actually do participate in our routines to care for ourselves we are assisting our body in working the magic it already does by lowering stress and increasing parasympathetic activity which is that rest/digest/learn and repair system.
When we’re in a high sympathetic/stress state our body can’t repair… the repair/recovery part can’t start until the stress has stopped.
So routine… and keeping that routine with consistency helps us not only have a better chance of avoiding some sickness, but will also help aid in recovery… just a reminder to myself and anyone else who needs that today..
Resources: Dr. Rachel is @all_things_cardiopulm
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My mission here is to change the way we understand and approach mental health.
I truly believe that understanding how we work, that there is a biological reason for the way we fee, allows us to better participate in our state of being and lead to a more fulfilling and joy filled life.
When we are overwhelmed with stress and stuck in a cycle of anxiety and coping we simply can't get there.
So, we learn to manage stress and anxiety so we can choose how we want to respond instead of reacting out of autopilot.
Ultimately I want to help you wake up in the morning knowing you have the tools to get through the stress in your day so you can get out of survival mode and start living your best life.
Get in there and give it a listen for more!
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Manage Your Stress Mentorship
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Today we’re talking about the important role your emotions play in your health. We used to think that genes were responsible for mental health “issues” but we see now that is not the case.
We are not simply biological beings, we are not just made of flesh, we are not just biochemical, or psychological either. We are humans who are made of our flesh, our experiences, our environment both inside and outside of us.
We are made of the culture and society we are part of… we are made to adapt and so we do. We adapt and shape ourselves around the physical, emotional, social, and spiritual environment around us.
If we don’t know how to identify and process our emotions we do not know how to self-regulate and because most of our mental health diagnosis are actually made up of state regulation issues… this is IMPORTANT!
Get in there and give it a listen for more!
Resources:
Manage Your Stress Mentorship
Discovery call
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In this episode I get into the seasons of life.
Along with the calendar seasons, I also want to talk about the other “seasons” we have.
These life seasons don’t follow the same time periods and overall predictability each year, but they are marked by the energy, capacity, responsibility, and resources you have in that particular time… along with the intention you have set for yourself and your resources, both internal and external.
There are very real limitations on your energy and attention and depending on what you have going on and what your priorities are.
Get in there and give it a listen for more!
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Today I wanted to talk about how the messages we receive about how we're never enough, never safe enough, never thin enough, pretty enough, smart enough, successful enough, popular enough, rich enough.
Never having enough, never certain enough, never secure enough, never loved enough, don’t have enough, I’m not enough…. can't help but lead us into survival mode.
It's no wonder the rates of stress related illnesses continue to rise.
We hear a lot about scarcity mindset these days, but what is it and how does it affect us?
Where does it show up in our thought patterns?
How do we begin to shift away from this mindset into something more useful?
Get in there and give it a listen for more!
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You can find more about Brain-Body Resilience and JPB:
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Today we're talking about learned helplessness, that feeling of powerlessness you get when you feel like you're being forced into a situation you might not want... and the power you have to choose to practice your autonomy.
In between the feeling of powerlessness and the realization of choice there might be anger and resentment covering up the root feeling of vulnerability, insecurity, fear, hurt, grief... etc.
Sometimes those secondary defense emotions are more easily accessible and less uncomfortable but they're not helping us get passed the distress of feeling what is underneath it all.
Get in there and give it a listen for more.
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listen here, you get to decide what is a big deal to you, no one else gets to do that for you... and becoming more of who you want to be, expressing yourself in a way that allows you to stand a little bolder in the world is a big deal.
It all starts with the small steps and so many times we can’t get to the big things without the small steps that build us up to get there.
It’s about those brief moments … seemingly insignificant and if we’re not paying attention we'll miss it.
These are the moments where we choose something different, the moments where we press pause and breathe before responding. The moments that we notice we’re not bothered by that thing like we used to be.
Get in there and give it a listen for more!
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Today's episode is about the power of language to shape our perspective on the world around us and how we choose to navigate within that.
Language shapes our ideas of ourselves and how the world works. Each language with it's own cultural context and nuance creates a cognitive structure and representation of reality according to that language.
Language can be expansive or restrictive, the words we choose matter. Words are assigned a meaning and then we shape around those meanings. The words we choose shape us, literally.
There is a cascade of physiological effects throughout the brain and body sending information about what is needed according to the language used both to ourselves in our head and aloud.
Get in there and give it a listen for more on how you can use the power of language.
Resources:Feelings wheel for increasing emotional vocabulary
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Today's episode is all about suicide awareness as we enter September, which is National Suicide Awareness Month here in the States and World Suicide Prevention Day is September 10th, 2022.
This topic is one that we like to brush under the rug ... because it's painful, because it's uncomfortable, and because we do that with most mental health subjects.
I'm here to talk about it because it's necessary, because millions of people are affected by suicide daily.
It's uncomfortable and it is painful, especially for those of us who have had thoughts of suicide and/or lost a loved one to suicide.
It's ok that it's uncomfortable, we're going to do it anyway.
I'll leave the rest for you to listen to.
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Today's episode we're finding links between pieces of our lives that we may not think about often as being linked together.
There are a lot of connections to be made between how we take care of our home and the space we live in, and our body... that we live in.
Like deep cleaning in the cracks and corners that go unnoticed for months, the nervous system can also use some special attention in the way of a hygiene routine.
When we push off the "small things" until "later" and later never happens that's how we end up with grimy floorboards and overloaded stress response systems...
That'll all make more sense when you get in there and give it a listen for more.
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Hello and good day to you my friend, today’s going to be a shortie, I’ve got a quick story and a quick reminder for you.
We all need to give ourselves the reminders and pep talks, but there is some complexity, like with most things human there…
Celebrating your wins is really hard if you can’t even acknowledge them.. when we’re so focused on the next thing or comparing to someone else… even when that someone is us from a different time.
While we need to be our own best supporter, until we get there and even after, external validation is always going to get our attention because we’re human and we have evolved to be social creatures and depend on social support for safety and survival…. it’s both/ and situation like most.
Get in there and give it a listen for more!
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Today we're talking about joy.
How to recognize it, how to allow it, and how to choose it. We know joy is the best buffer to distress and today we're getting into how it helps us build community and expansion within ourselves.
Get in there and give it a listen for more.
Resources:
Learn more about James-Olivia @inquisitive_human
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Today's episode we're talking about the language that is used in the wellness space to shift the blame for failing systems to you.
I recently listened to a book called : Cultish: The Language of Fanaticism and it had interesting things to say about the language we use around wellness and fitness.
This, along with the fact that we continue to ignore mental health and continue to pretend that it is different from overall health has created a shortage of access to mental health help or understanding of what that even means.
While the world falling apart and the systems being generally shit isn't your fault, you are your responsibility. So, we find the things that are within our control and focus there.
Get in there and give it a listen for more.
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Today I want to offer a few tangible tools that are a bit more specific.
We talk a lot about suing the breath and the basics of movement, nutrition, time in nature, paying attention to your needs, and today I want to give you something to add on to these foundational basics.
These are not magic hacks or shortcuts... because the basics, doing the small steps for the long run is always going to win.
So, today I offer 5 more specific tools to use when you feel like focusing on the breath is too hard, or you need a little something different to shift out of that elevated state.
Get in there and give it a listen for more!
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This episode is all about building self-trust as a tool to manage fear, anxiety, and overwhelm.
I’ll say it a thousand times, action is the key to minimizing anxiety and overwhelm… you can’t talk yourself out of something that didn’t start in your head, it’s a sensation in your body, a mobilization of the stress response and then your frontal brain tries to make sense of the feelings and starts telling whatever story it can.
Self-trust is a really hard thing to achieve when we aren’t aware of our own feelings and needs because we end up looking outside of ourselves in fear that we will make the wrong choice and doubt our ability to choose what is best for ourselves or at leas that we can figure it out…
and when you spend your time dismissing your feelings, your experience, yourself, and judging, criticizing and shaming yourself… it’s hard to build to trust with someone who treats you like that…and when that person is you… your internal environment is a threat… so everything feels threatening and you’re anxious, stressed, and questioning everything you do.
Get in there and give it a listen for more!
Resources:
Safe Together Workshop with Holly
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Today's episode is a reminder, I want everyone to know that you’re not alone, you’re not the only one with the worries and intrusive thoughts.
You’re not the only one burnt out from stress and anxiety, the goal isn’t to get rid of these natural responses, it’s to have a better relationship with them, to navigate our physiology, to be intentional about our participation in life and how we choose to navigate in our days giving ourselves space to be, to create joy for no reason, to rest, to regulate, to live!
The thing is, if we don’t slow down and allow space for our grieving, stress, trauma, pain, anxiety, whatever symptoms are showing up… time just to rest to process all of the things our nervous system encounters in the day… your body will make that time for you and it’s not going to be convenient… it will be necessary.
Get in there and give it a listen for more!
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Today we're talking a bout shifting from fear, not trying to burry or ignore it, but to add more of what we do want.
I look around the world I am navigating and see an abundance of anger and lack of compassion and I want to explore that a little here.
Fear changes how we view the world, it can literally change our brain and make it harder for us to access compassion and empathy along with other higher level cognitive skills like rational judgement and decision making.
I think that the immense levels of stress and fear response to the world around us has a large part of the population walking around in survival mode angry and afraid.
Get in there and give it a listen for more.
Resources:Former Athlete Fortitude Group Coaching Program details here!
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This is episode number 90! I'm excited to dive into today's topic as it affects me personally and I know it affects a lot of other folks out there as well.
Today's episode is dedicated to learning more and shining a light on PTSD. June was PTSD awareness month and I just learned that so let's grow our awareness here today.
You may be surprised about some of the ways that PTSD can show up and that it's not reserved for veterans of war or survivors of severe abuse.
You may not be surprised to find out that nervous system dysregulation is at the bottom of this.
Get in there and give it a listen for more.
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Today's Episode highlights the rise and fall of people's rights, specifically we're talking about the progress made in the mid 90's to recognize that violence against women and children is in fact a crime and does in fact affect everything that person will face going forward.
There is tremendous uncertainty, fear, rage, and lack of control in this moment as the decision was made to pull back 50 years of protection for bodily autonomy and privacy.
How do we handle all of this chaos and very real threat?
By taking the next step and focusing on what we can control in this moment.
Get in there and give it a listen for more!
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When we think about stress we often blame ourselves and our lack of ability to handle it as well as we used to or as well as we should or as we perceive someone else, and often disregard the factors that have us stressed, overwhelmed, in the first place.
There are both external and internal factors to your stress.
Which one can you manage and guide?
The internal... but what you'll see is when you learn to pause and choose how you want to navigate the internal stress, what you pay attention to in the external space changes.
Being stressed, overwhelmed, anxious, and depressed in the face of the chaos we live in is an appropriate response from your system trying to cope and make sense of things.
So what can you do to help navigate it all?
Get in there and give it a listen for more!
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Today we're talking about more love, more of you, and less stress.
When we fraction ourselves off and deny parts of ourselves this leads to stress on our system. when we are not allowing all of ourselves to exist that is a threat to who we are.
The solution as I see it is allowing more of yourself to exist, more of what lights you up, more love, more of your light and your passions, the world needs you.
We can not give what we do not have, that includes love, compassion, gratitude, space, energy, attention... all of these things we have to give ourselves in order to have any to give others.
Get in there and give it a listen for more!
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This episode we're talking about creating routines morning or otherwise that serve you.
There is no roadmap to this life and what serves someone else can only serve as a guide for you to create your own routine. There is no paint by numbers or formula to success, happiness, fulfillment or any of the other things we look to create our best life with.
Our routines must serve us, and to do so we have to be intentional about creating them and aware of what they are. Your brain is always looking to optimize and it will create routines out of what you do the most frequently... so pay attention!
Get in there and give it a listen for more.
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This episode revisits my definition of resilience - To return to an original state
As humans our original state of balance in your nervous system, which gives you the capacity for curiosity, joy, pleasure, empathy, compassion, trust in yourself and others.
What it is not: a way to keep going in the same manner and pretending that shit is not burning down around you.
It is not a hack to be more productive
It is not for promoting any kind of ideas that you need to just pick yourself and dust yourself off and keep going.
That’s an idea that I heard so much of growing up but it’s missing the whole piece of addressing the thing that inspires the need for resilience in the first place.
It is not a way to measure yourself against others and compare levels of resilience (because you have no idea what they have going on outside of the story you’re making up that benefits your worldview)
Get in there and give it a listen for more!
Resources:Inquisitive Human Website
Inquisitive_human on IG
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This episode is inspired by a couple of you out there who listen and work with me. I was called out on my shit for not taking my own advice.
In this episode you'll hear that:
Number one: no one has it all figured out, and if someone tries to tell you they do... run the other way! We're all just out here trying to figure it out, even when we know the things to help us navigate, and help others, we're still just trying to figure out each day.
Number two: the thing I will continue to remind you of... There is nothing wrong with you. The stress, anxiety, the uncertainty you face and all of the feels that make up these experiences and the ways you choose to cope are all human things and you're not alone.
That's my take home message, get in there and give it a listen for more!
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This week's episode was inspired by a couple of shit days I've had recently, I was sitting in my pity pool and having a whole time resisting what was actually happening because it's not what I wanted right then... I know I'm not alone here.
When we let Inconvenience in our days derail us we can absolutely get back on track, and I don't mean any track that we *should be on, but the track that we're building for how we actually want to be feeling and navigating through the days.
Acceptance and choice are two of the most powerful tools we hav for navigating our days with intention and creating the experience we do want.
Get in there and give it a listen for more!
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Today we're talking about everyone's favorite topic: procrastination and how it causes you stress and anxiety and overwhelm.
No, I'm not here to give you the best productivity hacks to conquer your procrastination... I'm here to share the reasons you procrastinate in the first place.
There's nothing wrong with you, procrastination isn't a motivation or organizational problem to be solved, it's a tool you use to cope with the feelings you don't know how to address... so we need to build tools that serve us better.
As always, awareness, intention, and self-compassion are the magic ingredients here.
Get in there and give it a listen for more.
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Immediately after recording last weeks episode I had more thoughts on the death of the diagnosis.
I still stand firm that my opinion aligns with a growing base of psychologists and researchers who see the diagnosis as an antiquated tools that isn’t as useful as we once believed it to be and it may even be detrimental in the way that it continues to stigmatize and further perpetuate the idea that some people have mental disorder or illness and others are “normal”
I will say this again, If you’re human and you’re alive you have had mental disorder… what is that?
It is a lack of order or balance in your cognitive processes and/or dysregulation of your nervous system function which is another way to say the same thing and include all parts of the nervous system rather than just the central nervous system which is your brain and spinal cord….
So, my personal experience with diagnosis goes like this...
Get in there and give it a listen for more.
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Today we're talking about an article I read about diagnosis and the diagnostic criteria, right away I'll remind you I am not a clinician and this is not medical advice.
But I do have opinions about our healthcare system or rather the lack of.
I've got a lot of questions about diagnosis and in general the things we identify with and hold so tightly to.
How are these things serving you? Have you considered that before?
You are not your diagnosis, your trauma, or your past... unless you choose to identify with it and make it your identity.
These things absolutely inform how we navigate the world, the lens through which we view the world but what we do with that information and the actions we take now, in the present moment moving forward, this is what creates our life.
Get in there and give it a listen for more.
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This episode we're getting into expectations of failure coupled with the stories we tell ourselves and the intentions we show up with.
These things help us shape life and how we experience everything in it.
What are the reasons you have for doing what you do? is it punishment or celebration?
Have you ever asked a baby how they were productive today?
These questions and more ... get in there and give it a listen!
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Today we're talking about the difference between showing up for your responsibilities at work, home, school, etc... and showing up for yourself.
A big part of adulting is learning to care for yourself, to learn the things we weren't taught in school or home growing up.
In the end you are YOUR responsibility. That means learning to grow, heal, regulate, rest, and do all of the other things that require your energy and attention to live this life.
Out of all of the things that need your attention, you are the most important, but most likely the last on your list.
Get in there and give it a listen for more.
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Today's episode we're gong to expand on an idea of connecting to the parts of ourselves that we avoid.
Generally, connection to things that don't feel good... well, it doesn't feel good so we avoid it or put something in it's place.
In the case of shame we've got judgement, the amount of judgement you hold is equal to the shame you hold within.
If the answer is exploring and getting curious about our shame and judgement we have to get close to it, we have to recognize that it exists and this is super uncomfortable so your nervous system is going to shut that down with quickness.
So how do we get curious when we start feeling judgy? Give it a listen for more!
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Today we're talking about leaving space for the unknown, for change, for possibility outside of what you think you know, who you think you are.
If we can't allow for change we will never know anything outside of exactly what is right now...
Remember, everything is made up at some point and trying to fit into someone else's idea of life is really stressful.
This episode is a little like grandma's soup... there's a bit of everything in there.
Give it a listen for more.
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Today's episode we're talking about creating new habits and doing too much too fast.
So often we get excited about making changes when we're inspired to do so and we want to dive in head first and go all in. Go big or go home... etc.
The thing here is that if we're stepping too far outside of what our current experience and patterns are we're going to face resistance from our brain and nervous system.
The brain's number one job is survival and what is familiar and predictable seems safe because you already know how to navigate it and what kind of risk to expect.
This does not mean that your current patterns or situations are actually safe or healthy, it just means it's what your systems know how to navigate and how to do it.
So, when we're making changes there is absolutely a sweet spot before we hit too much too soon and our brain says NOPE.
Get in there and give it a listen for more!
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This episode was inspired by a conversation that highlighted some points I would like to share here with you.
Today we're getting into movement and exercise and how what metrics we measure how worth it movement was.
Is it worth it if you feel better?
Is it worth it if it's super intense, go big, go hard, all or nothing?
This will depend on the day, who you are, how you're feeling, what your goals are.
There are so many reasons for movement and exercise. There are different tools for different goals and as my focus here is stressing less and living more I am concerned with the benefits to shift brain function, mental health, and self-image.
So, with that focus everything counts, something is 100 percent more than nothing always and that happy hormone and neurochemical soup that gives us the feel goods and brain support starts happening with any movement that causes our muscles to contract... which my friend is any and all.
Get in there and give it a listen for more!
Resources:Your Brain on Exercise: The workshop
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In this episode we're talking about movement, it's the most basic form of self-expression and how we navigate the world, our bodies are meant to move and yet we do so little of it.
Movement is how we express ourselves, how we find courage, how we complete the stress cycle, how we bond with others and yet the majority of adults around the world but especially here in the states move as little as possible.
Your body is the greatest tool you have to navigate the world both inside of you and out and yet, we're taught that the most important aspect of our bodies is what they look like. This doesn't make any sense once you understand a little bit about how we function as humans.
The fact that we are able to walk and talk at the same time is truly incredible if you look at the countless processes happening inside you to make that happen.
Get in there and give it a listen!
Resources:Your Brain on Exercise: The workshop
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Today we're talking about the work it takes to build your best life, but first we have to talk about the work it takes to get out of survival mode because we can't live our best lives in survival mode.
Many of us are walking around in a constant state of threat, ready to boil over and melt down at any moment because we're carrying the weight of the whole world around.
Part of doing the work is the practice of focusing our attention and energy on what is needed now, what is within our control to navigate and manage.
Once we take responsibility for ourselves, our choices, the way we care for ourselves we can begin to shape and create our experience.
Yes, this means you will have to actually do the work. You will have to take action and it will be uncomfortable and hard and exhausting and messy in parts, and you're worth the effort.
Life is better when we feel better, so what are you doing to feel better?
Get in there and give it a listen for more!
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What's the point in all the self-help and personal development things?
What are we really trying to do? Are we trying to fix what we see to be wrong so we can be right?
That's a real question for you to ponder, but until then maybe we explore setting a foundation with healing and getting curious about who we are to begin with and what we want.
What do we want in life? To feel better?
Life gets better when we feel better, when we treat ourselves with kindness and compassion we create the capacity to give those things to others but not until we know what that feels like can we extend it to others.
What happens when we start to live with intention and create space for what we do want?
Get in there and give it a listen for more!
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Hello and good day! This episode I want to talk over what nervous system hygiene is and why it's so important. I reference it on the regular and we've never really taken a deep dive into what all of that means.
The best place to start is with the reminder that you can not live your best life in survival mode. Next, you have the ability to interact with your nervous system and flip the switch.
We can use nervous system hygiene to practice balancing between our sympathetic (fight, flight) and parasympathetic (rest, repair) systems and to complete the stress cycle each day.
We have stress every day and we have to learn to navigate, use it, and release it each day too!
Get in there and give it a listen!
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This episode is about taking action.
Anxiety is the underestimation of your ability to face any given challenge, and the overestimation of that challenge.
Taking the smallest step toward the thing that is overwhelming you or the thing you've created a story of fear around will alleviate a piece of that fear.
When we take action we are proving to ourselves, to our brain and nervous system, that we can affect the experience we have.
The more action we take, the more trust we build in ourselves.
The more trust we have that we can figure it out, the less scary it is.
Get in there and give it a listen!
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Today we're talking about the fear of making a mistake. The thing is, if you're alive and you're a human you're making mistakes.
We can't go through this life and learn anything new without making some mistakes. These are our opportunities to learn what we do want, how to navigate, how to adapt.
If we don't let ourselves make mistakes we can't learn, we don't have the experience to learn from and your brain needs that reference point to know something is safe, that you won't die.
Being afraid of making mistakes is what holds most of us back from doing the things we want, or even enjoying the things we are doing.
Give it and give it a listen for more.
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Today we're talking about resistance to what is again, but this time we're looking at some examples of "new normal", the moments that change us forever, and the things we just don't want to accept.
So much of our stress comes from resisting what has already happened. Sometimes these things are just annoying and not life altering.
Let's look at where we are holding on to what used to be and not allowing ourselves to live here in what actually exists, in the present moment where we have the ability to make choices and navigate the world as it is now.
Get in there and give it a listen!
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Today's episode was inspired by an experience I had last week at my job where I found myself spending my energy and attention on someone else's worry.
We've all done this and know what it's like to revisit our conversations and think "I should have said..." or "next time I'm going to say..."
The thing with this is that we're not allowing the past, this thing that's already happened, to just be in the past. So, then we can't move on with our lives either!
We're carrying around this thing and spending today's energy on yesterday's nonsense, then we wonder why we're short today, why we don't have energy, can't focus, and feel like we're overwhelmed and upset.
I needed this reminder and I'm hoping it's a good one for you too so get in there and give it a listen!
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Today's episode we're talking about wellness as an action rather than a state of being. It's easy to look at someone else and think, they're just fit or they're naturally calm, or whatever it is that we see that looks easy to them.... but that thing most likely took a lot of time and intentional effort.
When we use self-care or pay attention to our body and mind only when there is a problem, like most of us do, we are showing up a little too late and trying to use self-care as a crisis intervention when it needs to be our consistent practice so we don't reach the injury or crisis mode to begin with!
Today I share a few things in my life that have helped me to understand this and practice my nervous system hygiene.
Get in there and give it a listen!
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Today's episode is the first one of the new year and I wanted to talk about creating space. There are so many messages around this time of year about new starts, new you, new diet, new workout, new habits etc...
If we don't know where we're at and how we got here we don't have a starting point to work from, so I offer the idea of creating space, giving yourself that pause to assess, reflect, and set intention for the coming day, week, month, and year.
Our power lies in the pause, the space between a stimulus and reaction is that pause where we get to choose to respond, choose our thoughts, choose our behaviours and these things are what create your life.
Get in there and give it a listen for more!
On my Last year's word of the year Embrace: BBR # 12: Embracing It All
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This is the last episode of this year and we're looking at time and how we set our goals.
As we approach the end of this year I am reminded of Einstein's view on time... that it's relative and depends totally on your perception.
This means that what we can accomplish and how we react to the time we have is totally up to us! This is fantastic news because it means we get to choose to take action, how we take that action and when!
So, do you need a new you for this new year? Nope, not one bit.
Is the new year going to magically give you the change you're hoping for? Nope, not one bit.
If you're not doing the thing now, waiting to January 1 isn't going to do anything for you, the thing is, you get to choose a pot twist at any moment you like. This is also fantastic news!
So, all of this and then I leave you ending this year with a few of my most important reminders to keep close as we navigate this life.
You can find more about Brain-Body Resilience and JPB:
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Today's episode is inspired by some current events in my life. So many times we create stress by resisting what is, what has already happened that we don't like.
We create ideas about the way something should be and have expectations based in this idea, then when we don’t experience the outcome that we had planned we resist and spend our energy fighting against this thing that already happened…. So we’re fighting the past.
Whether we are feeling a way that we don’t want to feel, or had an experience that didn’t sit right with us one thing is true… what we resist persists…
When a person is dealing with their own anxieties, fears and desires… how much energy is left to deal with what is actually happening?Get in there and give it a listen for more !
Resources:
Join the BBR Mailing list here!
You can find more about Brain-Body Resilience and JPB:
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Today we're talking about the ability to change your mind and be flexible in this life that is full of constant change.
The ability to change your mind and integrate new information to form different perspectives and opinions allows us to release the rigid standards and expectations that keep us overwhelmed and stressed out.
Since our stress response is a biologically adaptive tool to help us learn and grow and change our mind with new experience and information, you'd think it might be easier... but we're humans and we like to make things hard.
Get in there and give it a listen for more.
You can find more about Brain-Body Resilience and JPB:
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This my friends is part 11 of this 10 part mini series because 10 just wasn’t enough to cover everything we needed to just to touch on the fundamentals of the work I do with BBR.
If you’ve missed any of those they’re full of fun science about how you work and how to navigate using the tools you have in you… we’re moving on today to look a the habits we create, how that affects everything from our daily patterns to our brain and stress response.
Our habits create us, it’s not the things that we do once in a while that shape our lives, but the things we do most often that create us, our perceptions, our health, and how we respond to stress.
You may not even be aware of what your habits are, this is because about 95% of what we do by the time we reach our mid thirties is done by habit, just running around on autopilot and subconscious programming from previous habits that we’ve created.
Get in there and give it a listen for more.
You can find more about Brain-Body Resilience and JPB:
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Today's Episode is part 10 in this mini series that was supposed to be 10 parts... but we're not done yet... so here we go.
Today we're talking about mindset, I've touched a bit on this in earlier parts of this mini series but it is important enough to give a full episode to so here we go.
I used to think the people who talked about mindset just didn't understand that some of us have real problems. Now I know that our mindset is the foundation for everything we experience in life.
We can't control the world around us but we can choose what we give our attention and focus to and this creates the mental space that leads to the feelings we have and the way we navigate the world around us.
Get in there and give it a listen!
You can find more about Brain-Body Resilience and JPB:
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Today we're talking about expectations in part 9 of this mini series.
Expectations of ourselves, of others, of situations, and perceived expectations from others. There are a lot of layers in human complexity that contribute to unmet expectations being a major contributor to stress and anxiety.
Our perception of the world and how we navigate life are influenced by our expectations also called prior beliefs. These guide the decisions we make and how we make them, they help to shape our lives.
Let's talk about how we form expectations and the best ways to manage them.
Get in there and give it a listen!
You can find more about Brain-Body Resilience and JPB:
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Today's episode is part 8 in this mini series about the tools we have to manage stress and we're talking about nutrition.
Food is information for your body to rebuild and repair and manage the stress of life, what we eat is giving specific instructions to our systems on how to work.
Along with being the building blocks that make us food is also something we have a relationship with depending on how we have been socialized around food. What does it mean culturally, or within your family?
What messages, expectations, judgements, or memories do you hold around food?
These are all things we get into today so get in there and give it a listen!
You can find more about Brain-Body Resilience and JPB:
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Today's episode builds on the first 6 parts of this mini series where we have covered all things stress along with the brain, body, and breath as tools, now we're looking at resilience.
The definition of resilience is for something to return to it's original state. When I think about the original state of human beings we are naturally confident and curious and persistent when we are first learning to walk and talk and navigate life.
Somewhere along the way we learn to doubt ourselves and limit our belief in what we're capable of.
Resilience is a practice, it requires learning and cultivating behaviors, thought patterns, and actions that anyone can learn and develop, it's not something that some people have and others don't.
Resilience is a skill and needs to be practiced to be useful...
Give it a listen for more!
Resources:
This is the episode of MOTM with Dr. Shanté Cofield that I referenced
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Today we're taking what we've already discussed in the first 5 parts of this mini series and putting it all together in the container that holds us together, that's right... your body.
Your body is the key to managing your stress, it's what holds your stress and processes your stress... it is one of the most powerful tools you have.
Your body is constantly in communication with your brain through your endocrine, immune and nervous systems and we know that no system works alone and your stress response system is no exception.
If you want to use the resources stress is giving your body you have to move.
If you want to process the stress and tension in your body you have to move.
If you want to speak your body's language and learn to listen you have to move and pay attention to how you feel.
Get in there and give it a listen for more!
You can find more about Brain-Body Resilience and JPB:
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Today we're talking breath again, you can refer back to episode 48 for more on this amazing tool and piece of the puzzle between brain/body and health.
The way we breathe is directly connected to our health and overall wellness. The breath is an immediate connection to the autonomic nervous system and access to switch our state of being which affects how we feel, how we think and how we experience this life.
HOW we breathe is the key and understanding how this function works is key to knowing how to breathe for the desired outcome. There is a lot of poor information around breathwork now that it's a popular "wellness" thing that isn't based in the science.
When we don't understand how we work we can't look for interventions that will be useful and not just perpetuate our issues leaving us feeling like this medium just doesn't work for us.
Get in there and give it a listen.
You can find more about Brain-Body Resilience and JPB:
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In today's episode we're talking your brain and stress, it all starts in the brain.
The brain has 2 very important jobs that come before all else: #1 survival and #2 efficiency. Because of this your brain makes habits and patterns out of everything including how you move, how you think, how you breathe, how you react, and decisions you make.
Unless we're paying attention and being really intentional about what is in front of us in each moment and how we want to navigate that, which is much harder than you might think, you're running on autopilot.
This includes your stress response, and when your stress response is stuck on red alert it affects how your brain works and which parts you have access to!
Stress can change the size, shape, and function of your brain regions... the good news is that so can you...
Get in there and give it a listen!
Resources:
You can find Dr. Perry Nickelston's IG here!
You can find more about Brain-Body Resilience and JPB:
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Today we're talking about stress mindset and how to build resilience to our stressors. It might surprise you to know that just the way you think about stress can change the physiological affect it has.
We've been told over and over again that stress is harmful, this isn't wrong but it's not the whole story. We need stress, there is no such thing as a stress free life.
If we step back and look at how we view the daily events in our lives we can look at how we are participating in our stress, are we giving meaning to the events and experiences of our lives or are we seeing everything as an inconvenience that is standing in the way of our happiness and non existent stress free life.
This isn't just me over here saying think positive and everything will be ok, there are measurable markers like hormone levels and heart rate that change depending on how we view stress.
So, what's your stress mindset and how is it helping or hurting you?
Get in there and give it a listen!
You can find more about Brain-Body Resilience and JPB:
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This episode is part two in a 10 part series. Today we're getting into the stress response. What is it... What it does... and how that affects you! I'm getting a little nerdy in this one telling you all about the HPA axis, nerochemicals, hormones, and your nervous system so get in there and give it a listen. Let's get science-y!
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Today's episode is the first in this 10 part mini series.
We're talking all about stress... from definitions to busting a few myths.
We dive into a few relevant types of stress and which ones we need to pay attention to. Not all stress is created equal and not all stress affects us in the same way.
One of the foundations of what I practice in Brain-Body resilience that informs the information I share is the fact that we can only begin to manage or control something that we have a basic understanding of.
If we don't know what stress is, where it's coming from, how it's affecting us and where we need to direct our focus... we can't even begin to take the steps needed to address how it's affecting us and manage it in a better way.
Not all stress is bad and there's no such thing as a stress free life, we need it... just not too much.
Get in there and give this episode a listen!
You can find more about Brain-Body Resilience and JPB:
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Today's episode is a quick introduction to an upcoming 10 part mini series.
There are a few main buckets I work from with the Brain-Body Resilience method and I reference these tools that we create in these areas often. I want to give an in-depth look at what these tools are and how we can begin to cultivate and use them in a more beneficial way.
In the coming weeks we'll be talking about these 10 topics in relation to how these areas are woven into your stress and management of your stresses: The Brain, The Body, The Breath, Stress, Resilience, Nutrition (specific to stress functions), Mindset, Expectations, and Habits.
These are the main pillars I work with my clients to address a holistic perspective and consideration of the stress we hold and how we can better manage.
Get in there and give it a listen!
You can find more about Brain-Body Resilience and JPB:
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Today's episode is all about why I'm obsessed with breathing. It's what keeps us alive to start with, so there's that.
I realized it’s been a while since I’ve talked about the tools we use…
Breathwork is my anchor, it’s my go to with myself and when I work with clients. It’s the most direct line of communication we have to our autonomic nervous system and directly impacts our health (both physical and mental), and state of being. The best part is that we can affect change in these areas just by changing how we are breathing!
Learning to control the breath is one of the most powerful neurohacks for managing stress, improving concentration and overall health available to you and it’s free
By managing how we breathe we can balance our internal state, activate our vagus nerve and signal our rest and digest to activate. It’s a free resource that is never ending and always available.
The goal with breathing techniques is to be able to turn inward for solutions and use the resources we have instead of reaching outward for external means (drugs, numbing, doctor etc)
Get in there and give it a listen!
You can find more about Brain-Body Resilience and JPB:
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Today's episode we're talking about how to use the BBR tools to create some space. Using your brain, body, and your breath to connect the two you can cultivate the tools you need to clear out a little bit of the overwhelm and stress to look into deeper layers.
Until we can clear a little bit of space and calm the existing anxiety and chaos that is consuming our attention and focus we can't get to the root source of the stress.
... and if we're never addressing the root cause, the thing that is generating so much of our stress, the immediate relief can only help so much.
So, we've got to look at our internal environment. We have to look at the patterns of shame, blame, and judgement. We have to look at the negative thought loops and fixed mindset that are holding us in a space that perpetuates the stress and anxiety.
This is the hard work, but it is the work that leads to healing and creating a life and version of yourself that you actually want to live in.
Get in there and give it a listen.
You can find more about Brain-Body Resilience and JPB:
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Today's episode I'm sharing my last couple of weeks with you and how I've witnessed my growth and my old patterns creeping up.
There's been a lot of travel, visiting family and friends and it's been totally outside of my usual routine. I hadn't been using my tools of breathwork, journaling, meditating and creating space to buffer the stress and I can feel it.
Being able to recognize my growth through various experiences of change in behavior and how certain things affected me as well as seeing some old patterns creep back up and how I dealt with that differently than I have in the past has been a good reminder of a couple of things.
The first reminder, growth isn't linear. As much as we want it to be, it's not, it's a constant up and down and back and forth. Reminder number two, the tools can't help you if you're not using them!
Get in there and give it a listen for more on that.
You can find more about Brain-Body Resilience and JPB:
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Today's episode we're talking about changing your brain.
Yes, it's possible and you're actually doing it all the time. I heard someone on social media say that you can't change your brain and aside from that they have fantastic content, very insightful and useful but it reminded me that I'm here to share these bits of knowledge that aren't as common.
You can't manage or control something you don't understand even a little.
The brain has always had a certain mystery about it, mostly because there is still more of what we don't know than what we do.
So, we're talking brain changing and how to be intentional about how you are changing your brain because that affects how you live in your body and in the world.
Get in there and give it a listen!
You can find more about Brain-Body Resilience and JPB:
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Today's episode is based on this post I shared on Instagram and wanted to expand a bit here where I have more space and time to talk about all the things...
What do you identify yourself with?
What shapes our identities?
Is an identity something that changes?
These are questions we explore here today.
Our actions shape our habits and those shape how we see ourselves and how the world sees us. Our identity is based on the things that we do and we do the things that we believe people like us do...
Get in there and give it a listen!
You can find more about Brain-Body Resilience and JPB:
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Hello there,
Today's episode we're talking the mind/body connection or the brain/body connection. There are debates about using brain and mind interchangeably and I see validity in those arguments but for the purpose of today's episode I think it's going to be ok if we use both terms.
So, we're talking about how your internal environment is created by your thoughts, how they affect the body and your overall health, that means both mental and physical.
We're also getting into why there is so much resistance to acknowledging this fact or just that mental health exists and is a very real component to your life and with that I give you my two pennies on what this resistance to acknowledge various aspects of ourselves signifies as a society as a whole.
Get in there and give it a listen!
Resources:
As promised this is the quote I posted from the book Neurosculpting by Lisa Wimberger
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It doesn't have to be complicated... but that's how we like it.
We have a tendency to overlook the basic, fundamentals for more complicated approaches to solve our problems. Bigger is not better, more is not better, more complicated is not better... what works is better.
The more complicated something is the more moving pieces you're dealing with and that leaves the door open for all kinds of uncertainty which is the worst thing for your brain and nervous system.
Keep things simple and lower the barrier of entry for yourself. Keep it simple and master the fundamentals. I know this can get boring but if you want to take out the overwhelm and the opportunities for unmet expectations and stress this is your key.
It doesn't have to be complicated to be helpful. It doesn't have to be complicated to solve your problem.
Where might you be overlooking a solution to your problem because you're looking for something shinier?
Get in there and give it a listen!
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I had a moment of stress that reminded me of how far I've come and that this journey to self-development and learning to create the person and life that feels good.
I had a bit of stress pop up for me and I saw an immediate reaction that I haven't seen in a long time. I walk you through how I turned this moment into an opportunity to celebrate my growth and use the tools I've cultivated and practiced instead of choosing a shame spiral.
The key am learning over and over again is that the process is the goal. The end result can only come from the process and so... that my friend needs to be the focus.
It's never about living a stress free perfectly calm life, because that doesn't exist. It's about learning to respond instead of react.
It's about learning to pause and notice your reaction and give yourself the time to redirect.
There's that old saying "wherever you go, there you are" and that applies to all things. The work you're doing to manage your internal state will manifest in your external environment as you continue to shift.
This doesn't happen all at once and it's really tempting to focus on the question "are we there yet?" ... and that's when we have to focus on the process being the goal. Showing up is the goal.
Get in there and give it a listen!
You can find more about Brain-Body Resilience and JPB:
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Hello and welcome.
Today I'm addressing a question that I heard that really stuck with me and I think it's worth a little investigation.
This question is, "Why do you have more passion for your past than your future?" Bam. That question hit me hard when I heard it and I've been thinking about it for a couple weeks and it keeps popping into my head as I work with clients.
If you're focused on things that have already happened you're wasting energy that you could be spending to create what you want in this moment moving forward.
I was stuck in this space for a long time wanting to prove that I wasn't just a product of my environment, the circumstances I grew up in, and the things that happened to me. I spent so much of my time and energy focusing on how I wasn't what I had come from... I was stuck in that place. That is where I lived.
Although our lived experiences shape us and how we navigate the world, we have the opportunity in each moment to choose to pivot in a new direction. This means confronting all of our existing patterns of thought and behavior and assessing which ones are useful to the life we want to be living, and how we want to be in the world.
Is this easy? Absolutely not. It's hard AF.
Is it worth it? Absolutely. Invaluable.
Get in there and give it a listen.
You can find more about Brain-Body Resilience and JPB:
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Today's episode I'm sharing something that's a bit vulnerable for me.
I occasionally have seizures, I never know when they will show up, how long they will stay or what to expect.
This past weekend I had a seizure that was scary and I share that experience with you and what I gained from it.
When you don't know what to do, do what you know how, control the controllable. That's you, the way you respond, what you choose to focus your energy and attention on.
No one is coming to save any of us from the scary, uncomfortable, or difficult things in our lives. We have to learn to save ourselves and we do that by never giving up.
Get in there and give it a listen
Resources:
You can find Jill's Instagram here and check out her offers
You can find more about Brain-Body Resilience and JPB:
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Today's episode is inspired by this Mark Twain quote "Independence is loyalty to one's best self and principles, and this is often disloyalty to the general idols and fetishes" I did this post on Instagram about it and wanted to expand my thoughts here were I have more space to roam.
"loyalty to one's best self" stood out to me, so I spend a little time getting curious about what that takes.
What considerations do you have to make? What commitments do you have to have? Are there things you need to start doing or stop doing in order to be loyal to your best self?
Another consideration is that last part about disloyalty to general idols or fetishes. What that means to me is that you can not be true to your authentic, best self and to everyone else. It just doesn't work that way.
Choosing your best self means you will absolutely disappoint the expectations of society as a whole. Is that something you're prepared for?
Get in there and give it a listen!
Resources:
As promised ... You can find the Zinn Education page here and No White Saviors here
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Hello friends! Today's episode is all about why seeking out small bursts of stress to help ourselves adapt to different stressors is useful in facing the real life stressors that show up challenging us and making us uncomfortable.
Practice in all things is how we get better... the same applies to stress. The more you practice the response you want to have under stress you are training your system to automatically respond in this way later on.
Your stress response is a biologically adaptive tool for you to use. So use it! Give yourself little bite sized bits of stress to overcome and manage and direct so that your brain knows you're in charge and you're not going to die.
Certainty and control are what your brain is looking for.... so give it a challenge and a little stress to overcome that you are managing and controlling!
Get in there and give it a listen.
You can find more about Brain-Body Resilience and JPB:
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Today we're talking about investing in yourself. That means your time, your energy, and your money. This can be incredibly uncomfortable when we've made a habit of ignoring and neglecting ourselves.
This came up for me and I started to think about how we make the shift to investing in ourselves, our wellbeing, into creating the person we want to be and living a life we actually enjoy.
This idea of putting yourself first as a woman and investing in yourself to create the version of yourself and your life that you want to be living isn't something that we hear overwhelming support for. (Historically, traditionally, generally speaking)
When you are the glue holding your world together, what happens when you decide you come first? Well, my friend, the true answer is that you will start to say yes to the things that serve you and no to the ones that don't. Ultimately you will have more energy and space to show up as the most fulfilled version of yourself for the people you want to be pouring into.
I've got some questions for you to reflect on and a challenge for you.
Get in there and give it a listen
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Let's talk a little bit about training in the off season, or practicing for the big day. If you've ever played sports, competed or performed in anything you know that there is a period where you're practicing over and over again for the big day so you know you'll be ready when you need to be.
The thing is, when we're talking about managing stress and building resilience, every day is the big day. You face stressors every single day. To make the change from reactive to proactive you've got to practice developing the tools and cultivating the internal environment you want to have when it's time for your nervous system to respond. You want to train the response you desire.
This means you're going to be practicing and feeling like it's not doing anything or like you don't need to be building the tools because you don't need them right now... what happens when you do need them and you haven't built the habits and routines that you need to help you manage and cope with the big stressors that show up along with the daily stressors?
It's all about practicing in the off season, creating the headspace, the habits, and the patterns that will bring us into a new baseline and build resilience for when we need it.
Get in there and give it a listen
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Today's episode is inspired by some recent conversations and a grumpy morning.
Deciding how you want your day to go from the moment you wake up will help you steer in that direction. If you're leaving everything up in the air and waiting to see what happens you're probably not going to get what you want.
Because of the whole survival thing your brain is constantly looking for threat which leads to an automatic negative bias. If you're not intentional about adding something else to focus on that's where your head is going to be spending its time.
Decide what you want and be intentional about creating that feeling. I'm not talking about pretending your not feeling what you are or ignoring how you are feeling because that's not helpful at all.
What I am saying is be intentional about filling your time and space with the people, places, and things that bring you joy and make you feel inspired or whatever other feelings you're wanting to feel. This is the IG post I made that talks about this very thing.
The best way to do this is check in with yourself and recognize what it is that you're currently feeling and ask yourself if that's how you want to be feeling. If the answer is no, then ask yourself how you can create a piece of that feeling for yourself.
Get in there and give it a listen.
You can find more about Brain-Body Resilience and JPB:
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Hello! This episode was inspired by my recent experience not feeling well and questioning myself about my need to rest.
The majority of us have a hard time letting ourselves just be still and present without DOING something without feeling bad about it. We have learned to tie our value to our productivity so if we're not producing we're not as valuable or deserving... right?
WRONG 100% false. This is a narrative we need to challenge every single day.
Rest does not need to be earned, it is something you need to function and a lack of proper rest leads to burnout, depression, anxiety, and a host of other medical issues.
You experience stress every day, this means you need to be releasing and resting every single day.
This in no way means you're lazy... but if you want to be lazy so the F**ck what?!! What does that really mean? Maybe you don't get all the things done... if they really need to be done, if it's important to you those things will still be there waiting after you have rested.
In no way do you need to prove or validate your value or worthiness through accomplishments or productivity. Those things will never be enough in the end because there will always be the next thing do do... don't withhold your own acceptance and value for anything.
I talk about this Instagram post I made the other day on how much energy we use fighting against ourselves. Give that a look, rest when needed, and go from there.
Get in there and give it a listen.
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Today I'm talking about the importance of community.
We all need a sense of community support and belonging to contribute to our overall mental and personal health.
Communities come in various sizes and are made up of any number of shared experiences, beliefs, practices, actions, or a given location.
As we go through life our community memberships will change. Some communities, like the ones that are linked to our core identities will likely be long lasting community memberships. There are other communities that we will join and later part from depending on our circumstance or change of beliefs.
I believe that community is important because it gives us the opportunity to live in shared experiences and find the people who can share in the mutual needs/wants at any given time.
My hope is to help facilitate a community of people who know there is an alternative option to living in constant worry, stress, and overwhelm. One that values growth and knowledge of how we can practice agency over our lives. One that believes in individual growth and healing as a means to contribute to the greater global community.
These are my hopes.
Get in there and give it a listen.
You can find more about Brain-Body Resilience and JPB:
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Today's episode is inspired by my journey to accept and own my story up until now. We've all got a story to tell from a life full of ups and downs and all of the experiences that have shaped us over the chapters and seasons that have delivered us to this point.
I've been a little embarrassed about parts of my story, mainly that I don't remember pieces and I'm still learning to identify other pieces. Through the help of a friend I realized that THIS is part of my story. The story is that I'm missing pages, there are holes and blurry parts from a lifetime of chronic stress and practiced disassociating from my feelings and experience.
This is the whole reason I choose to work with people to manage stress and connect mind and body health practices. I am your cautionary tale, don't wait until you have major warning signs in your health and ignore them. Don't wait until you've got major health concerns.
You can choose to change directions at any moment. You are in the driver's seat and you have all the power and ability you need to manage and be proactive about your mental and physical health.
Get in there and give it a listen.
You can find more about Brain-Body Resilience and JPB:
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Today's episode is about Mother's Day. I'm recording on Mother's Day here in the U.S. This is a complicated day for many of us. There are so many reasons we can and do have complicated feelings about this holiday.
I share my thoughts on this day and my appreciation for all the beautiful women I've had the fortune to receive a little mothering from.
To all of you who have a hard time with this day for whatever your reasons are I see you and I love you. Sending big hugs.
Give it a listen.
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In this episode I share my recent lessons learned about consistent small steps adding up and being more beneficial than trying to do a thing in one giant leap. Thankful for the reminder.
I share a beautiful idea I learned from the fantastic Wini Linguvic about approaching new habit building as an experiment to mitigate the pressure and judgement that can arise when we're trying to shift directions into a new habit or practice in our lives... because that shit is hard, it takes time, and you will have days that don't go as planned.
As we know the number one concern and job of the brain is survival and safety and with that new experiences land in the uncertain and potentially unsafe category. This is why it's difficult to change the habits and behaviors we have been practicing for years.
I talk a little bit about how you change your brain with new experiences and that 2 minutes that you deem as insignificant or not enough time to make a difference makes all the difference in the world of your brain's structure and function.
Alright, get in there and give it a listen!
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Hello!
Today we're talking about this saying I've seen floating around "Create a life you don't want to escape from" I heard someone call bullshit on this and it made me think a little bit more about what this means to me.
This is absolutely my goal, to create a life that I enjoy living. That doesn't mean I'm going to love it all the time or not feel all the human feels which includes the whole spectrum and part of that feels real shitty...
What this means to me is that I am doing the work I have to do now to shape the life I want to be living and part of that is learning to prioritize myself and the things that light me up and bring me joy.
I get into my thoughts about being intentional in the words we choose and how we have to train our brain to focus where we want it to be ... and part of that includes the words we choose to use.
Get in there and check it out!
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Thoughts for this episode came to me over a pile of chocolate crumbs, the end result of this was a delicious dessert and this episode.
Today we're talking about how often we live on purpose. How often we plan our day and take action to prioritize the things that are important. If we're just throw it all out there and see what happens it is likely not going to be what we had in mind. On the other hand if we live with intention and do things on purpose we have a much greater chance of heading in a direction that we want.
Living on purpose requires awareness and presence. If we're living in our heads and spending our energy and time on the things that have already happened or using our incredible imaginations to worry about all the shit that might go wrong we're missing the chance to live on purpose right now!!
Get in there and give it a listen,
Cheers!
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In this episode we're talking about the fact that just because you have a surplus of energy you don't need to spend it, just because you have extra time doesn't mean you need to fill it. It is not only ok, but sometimes crucial that we build a buffer, like an energy savings account. If we're always running ourselves down to empty we aren't leaving room for the inevitable life happenings that will come along and require our time and energy.
It is ok and I will say encouraged (by me, and others who know what's up) to just let yourself be, but this can be difficult if you don't find yourself to be good company. If you've built a relationship with yourself based on self-loathing, disgust, dislike, criticism, etc. You may not find yourself to be very pleasant company.
Letting yourself just be means you're going to be there alone with yourself. Without chasing the distractions of spending all of your time and energy you're left with yourself and your pain and reflection of yourself, maybe some things you don't like and this can be hard AF.
Get in there and give it a listen.
You can find more about Brain-Body Resilience and JPB:
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Hello there!
Today we're talking about how little things add up big time. When we're looking to make changes we'll actually have to make some changes to the way we're thinking and living. I know, it's a wild idea when we're told all the time that there are magic pills and overnight successes and such. I'm here to tell you that doesn't exist. It's about the consistent small steps that add up.
Real changes take time and they happen slowly with consistent effort. It's one of those things that is simple when you look at the equation consistency + time = results... but we like to complicate things with those pesky expectations and inner critic, judge and all the other nonsense.
Get in there and give it a listen!
You can find more about Brain-Body Resilience and JPB:
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Hello friends!
Today's episode is inspired by my earlier Instagram post which I linked below. I've been thinking about showing up and starting over and beginning again and what that takes.
It takes courage and a reason strong enough to keep you going along with the belief that what you do can make a difference.
You're probably not going to have one big aha moment where you feel a sweeping change, that's not how things happen. There will be a point where you look back and realize how far you've come... but in order for that to happen you have to recognize the effort you're putting in and show up consistently recognizing and celebrating your wins both big and small.
Remember this is a marathon. We're in this for the long haul so just keep showing up and remember to take into account what is needed now. It will look different each day.
Give it a listen then come share your thoughts with me!
Links and Resources:
I mentioned this Instagram post inspired the episode
You can find and connect with Wini Linguvic here
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Today's episode was inspired by a friend who reminded me of the big picture of my work when they said "I don't have to keep living like this" with the realization that there is a choice we can all make to learn new tools and ways of being in this world and interacting with it and with ourselves.
This was something I learned and my big aha moment. It is my mission now to tell as many people as possible that you don't have to continue living stressed, overwhelmed, anxious, dreading life and trying not to drown in it.
The changes are there to be made and they're pretty simple: pay attention to your brain, body, and breath.... and your environment too.
Simple does not by any means easy. This is hard work but you're worth it and living in a life that you actually enjoy is worth it.
Get in there and give it a listen
You can find more about Brain-Body Resilience and JPB:
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Today we're doing a little reflection on my mindset over the years and how my adventures hiking this past weekend prompted some awareness around the idea of challenging myself.
You may have heard me talking about how beneficial it is to challenge yourself to help build resilience and achieve the goals you might have set out to accomplish. I am a big fan of challenging one's self.
This weekend I found that it's a good practice to evaluate the areas we choose to accept challenge and get curious around those. Where can we challenge ourselves more?
Another piece to this episode is the practice of getting out of your head and enjoying the world around you. We are so often caught in imaginary scenarios that don't exist anywhere but our imagination that we end up missing some really cool shit.
Get in there and give it a listen!
You can find more about Brain-Body Resilience and JPB:
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In this episode I tell you all about how the word should has no place or use and then use the word over and over and over. My lesson in this, context matters!
What are expectations?! Why do they often lead to frustration? How can we minimize the frustration and make expectations work for us?
The formula expectation - observation = frustration tells us that AWARENESS is key! Unless we're aware of what is currently going on and what we have to work with we might be making expectations that will only serve to stress us out!
Give it a listen.
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Today we're talking about that super weird saying and the intention behind it to deter curiosity as a practice in life. I am here to poo poo all over that idea and tell you to get as curious as you possibly can about everything especially in regards to yourself.
Get curious about your thoughts, behaviors, feelings, beliefs and how you choose to live your life. Use curiosity as a tool to allow you to step back and investigate yourself and your life and maybe even use this tool of curiosity in place of the more familiar jumping to conclusions or judgments, shaming, blaming, guilt, etc.
What would happen if we were able to approach ourselves and how we live with so much curiosity that we became really familiar and aware of ourselves?
Everyone's got a quote about knowing thy self so get to it I say.
Give it a listen!
Links and Resources:
Link to learn more about working with Rochelle
You can find more about Brain-Body Resilience and JPB:
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Today I'm thinking about my brother as I record this. I can't help but think about and wonder what it was that made him feel like he couldn't ask for help. I feel strongly that several contributors include shame and negative mental health stigmas, toxic masculinity, and our perverted culture around emotion.
We both learned early that you have to be tough to survive this life sometimes, but what it means to be tough is presented very differently for boys and men. I share some of my thoughts on this and what I've learned truly being tough and strong is. Hint: you've got to be vulnerable and honest, especially with yourself.
I share some of the things I've learned about how to be tough, what that means and how that meaning has changed for me over the years.
Give it a listen!
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Today (the day I'm recording) is Valentine's Day!
There are movies, and songs, and poems, and a whole industry around this day.
I'm going to tell you up front I don't LOVE Valentine's Day. I'm no love hater, I love love. Love is what makes the world go 'round. For real. Love is the most powerful tool you have. My beef with Valentine's Day is that I do not believe that true expressions of love, particularly self-love are promoted or facilitated by this day.
Self-love is something that many of us have forgotten how to do. Babies don't come into this world self-loathing, shaming, criticizing, neglecting etc. but children learn from the environment they grow in.
Here's the thing though, as adults we have the gift of choice. We can choose to explore our self-perception and reassign value metrics like, "I am a living creature created by nature and therefore I have immense value" Even if you wince saying it, even if it takes you years to truly believe it.
Get in there and give this one a listen.
Cheers!
You can find more about Brain-Body Resilience and JPB:
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Today's episode is a reflection on my birthday, expectations, time and my evolving relationship with these things.
I reflect on how my relationship with myself is changing as time moves forward. I explore my relationship with time and my expectations there. I've come to the understanding that I don't have time to waste on unnecessary stress and worry. There is no time for inaction or being afraid to express myself and live life on my terms.
My birthday brought a sense of clarity to the relationship I have with self-kindness, love and appreciation.
Get in there, give it a listen and let me know how it resonates with you!
You can find more about Brain-Body Resilience and JPB:
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Hello friends! Today's episode we are talking about challenges. How to give yourself challenges so that when life brings them your way you have more practice, strength, and resilience built up to face whatever life throws at you.
From cold showers to ultra marathons to sitting still in silence with yourself. It's up to you to find the thing that challenges you the way you need it to in that moment in that day.
That old saying "if it doesn't challenge you, it doesn't change you" is very true. If you're not being challenged you're not growing. If you're not growing you are degrading, deteriorating, regressing... you get the point.
You have to challenge your brain for it to become stronger and faster and more resilient and the same goes for your body.
Those things make up who you are in this life .... so I challenge you to challenge you.
Listen to the episode... then reply to my challenge at the end!
Cheers!
You can find more about Brain-Body Resilience and JPB:
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Today we're talking about the idea that many of us have at one point or another that we are fundamentally broken or damaged by the experiences we've had in life and trauma we've survived.
I'm here to tell you that you're not alone and your reactions and responses aren't very different from many other people. Human beings have patterns around how our psychology and physiology respond to things.
I truly believe that the more we understand how we work as human beings the less we have to carry the blame or shame. This in no way absolves us from responsibility, that lies on each of us to take action and make the changes, but until we are aware and have an understanding of the what and how, our ability to make changes is limited.
Give it a listen.
Here is the Instagram post I referenced in the show
Cheers!
You can find more about Brain-Body Resilience and JPB:
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This episode we explore more of my love for the brain-body connection with a little bit of history on world views regarding the interaction between body and brain. I also give you some really cool tid-bits about brain maps and phantom limb pain.
I also get into more of my journey to heal my own relationship between my brain and body and the relationship I have with my body today.
I touch on anti-diet and anti-aesthetic culture that I see growing and how finding a way to balance all things is the goal for me.
Get in there and give it a listen...
You can find more about Brain-Body Resilience and JPB:
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Today's episode is a bit of a vulnerable trip down memory lane.
It starts with a reaction I had to a request my husband made for some alone time, which none of us have had in the last 10 months with on and off lock downs and business shut downs.
I take a step back to realize that my reaction isn't to his request but to my memories of being without a safe place to be in other parts of my life.
Here is the post I mentioned about the ability to reframe our thoughts around a situation.
The experience that led to this episode wasn't anything significant, but having the ability to look past my initial reaction and really dig into the reasons underlying my initial feelings was powerful.
We can't begin to manage the things we're unaware of... and after awareness we need to have the tools in place to help us get from A to B.
As promised here is the link to sign up for the Free 5-Day stressless_livemore Crash Course if you're listening to this on or before January 20th, 2021.
Give it a listen!
You can find more about Brain-Body Resilience and JPB:
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Welcome to the first episode of this new year!
Today I'm talking about my word and intention for the year, embrace. I get into what that means to me and my history with embracing all that life is.
One thing leads to another and I am reminded of a question a friend asked me years ago that I'm still trying to answer in a different way.
We talk about our need for community and social support and the barriers some of us create to authentic connections that way.
Give it a listen!
Links & Resources:
You can find more about Brain-Body Resilience and JPB:
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This episode was recorded on a special day for me. It would have been my brother's birthday if he were still here.
I talk about lessons I learned from him, from his passing, and how that all ties in to this year and the upcoming new year.
You don't have to wait for anything or anyone to make the changes and do thing things you want to do in your life. You deserve to live the way you want and be the person you want right now.
Give it a listen.
Cheers!
In today's episode I talk about how we look to others for guidance. I fully support finding mentors and help and doing your research and learning and growing and all of the things.
Still, at some point we have to pause and give ourselves time and space to process all of the information we've been consuming.
At some point we have to learn to trust ourselves and the decisions we make and that takes action. We have to prove to ourselves that we can do it in order to build the confidence and trust going forward.
Trust yourself and build a life that YOU want to live!
Give it a listen. Cheers!
Well hello there,
Today's episode I get into self-talk a bit, the way we talk to and about ourselves is creating a neurological response. Not only that, but the way we interact with ourselves, others and the world is dependent on how we view ourselves.
It's difficult to manage or control something like stress or anxiety if we don't believe in our ability to do so.
Your image of yourself directs your confidence in your abilities and your ability to manage the stress of daily life.
As promised in the episode here is the link for this week's upcoming workshop on "How to Build Confidence in Managing Stress and Limiting-Beliefs"
Give it a listen!
I would love to hear what you think... Find me on Instagram or Facebook and let me know.
Today's episode I talk a bit more about my reasons for addressing stress and anxiety the way that I do and why I choose to work with people to help them manage these things in their daily lives.
I get into the difficulties I have expressing emotions and how we've been taught to disconnect from our feelings throughout life. Sometimes our survival tools become a way of life and stick around even when we don't need them. In these cases they can cause more harm than good.
Give it a listen!
In today's episode I talk about the evolution of my diet which was influenced by the documentary The Game Changers. I talk about the reactions I get from people, why we as humans like to categorize so much, and how this affects the way we go through life.
I also get into the ways we practice disconnecting from ourselves by ignoring or intentionally disconnecting from our bodies.
I go down a rabbit hole that takes on and adventure today... give it a listen!
It's that time of year again! I am a big fan of the holidays and Thanksgiving is one of my favorites for the food and the family and the giving thanks for all we have.
There are other considerations to be made on Thanksgiving, like the history there, I share a tid bit about the first Thanksgiving in this episode. I took some info from this article by The Zin Education Project for reference. Check that out.
This year we also have pandemic considerations when making our plans and as always we've got food. Lots of food, probably too much, but I'm grateful for that and for the evolution of my relationship with food that allows me to now enjoy all of the goods without guilt and shame and I share a little of that journey with you.
Let's get into it here.
What gives us value?
How do we measure our value? How do we try to validate ourselves?
This episode I dive into my past and present struggles with recognizing my value and how we as human beings living in this time create unnecessary psychological stress by trying to find perfection and figure out what others are thinking... hint: it doesn't exist and it's none of our business!
I divulge two of my deepest secrets and walk you through a bit of my journey give it a listen.
Links & Resources for this Episode:
Join us for a FREE Breathwork Webinar on November 21st at 10am PST!
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Today we celebrate the historic results of the 2020 presidential election and talk about why it is necessary to recognize our wins in order to continue forward.
What is the brain/body connection and how does it benefit us to become participants in our experience...
In this episode I introduce myself and give you the rundown on what to expect later on...