RAFT: Recent Episodes
RAFT: Indrani Goradia, Alyce Jurgensen, Jeremie Miller, Amy Jaffe
How do you take care of your mind, body, and spirit when you don’t have the time, money, or resources? Join the RAFT team as they share their own budget-friendly self-care tips.
Episode Time Codes 00:00 Intro * 00:25 Welcome * 01:05 RAFT Team Intros * 02:40 What would you do on a self-care day but you had no money to spend? * 07:40 Match your time available to what you’re trying to do * 10:20 Being present in the moment is very free self-care * 11:00 Being clear on what you want from your self-care activities * 13:47 Scheduling in self-care is self-care in itself * 17:50 What do you do when you NEED to leave the house, but just don’t have a lot of money? * 27:35 Self-care is a learned journey * 28:50 What do you do when you need “alone” self-care time? * 35:20 What’s a self-care thing we can do to help out our future financial self? * 46:10* Outro
Join Maegan, Nicole, Sophie, and Joy as they come together to reflect upon Women’s History Month and answer questions about what womanhood means to them, inspiring women, strengths, and advice they received and wish to share with others.
Episode Time Codes 00:00 Intro * 00:25 Welcome * 00:55 RAFT Team Intros * 02:55 What does womanhood mean to you? + 03:05 Maegan + 04:05 Nicole + 06:25 Sophie + 07:50 Joy * 10:15 What does it mean to us to be women in the anti-gender-based violence movement? + 10:30 Joy + 12:10 Maegan + 13:50 Nicole + 33:20 Sophie * 17:20 Who is a woman you know personally who has greatly inspired you? + 17:30 Sophie + 17:58 Nicole + 18:30 Maegan + 21:50 Joy + 24:15 Nicole * 26:20 Who’s a famous woman that you greatly admire? + 26:30 Nicole + 29:44 Joy + 31:45 Maegan + 33:25 Sophie * 35:30 What’s a special power that women have? + 35:35 Maegan + 37:25 Joy + 38:50 Sophie + 39:20 Nicole * 41:03 The best advice we’ve gotten from a fellow woman + 41:10 Nicole + 42:15 Joy + 43:30 Maegan + 45:10 Sophie * 46:35 What’s some advice that you would share with other women? + 46:50 Joy + 49:50 Nicole + 51:15 Maegan + 53:25 Sophie * 54:15 THINK FAST Questions * 1:00:00* Outro
In this episode, the RAFT Team comes together to reflect upon their personal highlights of 2023 and discuss all things gratitude. From embracing gratitude through challenges and reminding yourself to practice gratitude, you will learn a few ways to incorporate gratitude in your daily life.
Episode Time Codes 0:00 Intro * 0:35 RAFT Team Intros * 01:20 Reflections on our personal highlights of 2023 + 01:30 Nicole + 02:10 Jeremie + 03:10 Joy + 04:55 Sophie + 05:55 Maegan * 07:30 Embracing gratitude through challenges + 07:55 Joy + 09:50 Maegan + 11:20 Joy + 12:45 Nicole + 16:10 Sophie + 18:45 Jeremie * 22:15 How do you remind yourself to practice gratitude? + 22:35 Maegan + 23:45 Jeremie + 25:00 Nicole + 26:50 Sophie + 28:10 Joy * 30:40 How will you lead with gratitude in 2024? + 30:50 Joy + 31:45 Maegan + 32:15 Nicole + 33:20 Sophie + 34:35 Jeremie * 36:00 Thank You! * 36:50* Outro
Resources* New Year Gratitudes Worksheet
You’ve seen changes you want to make in your organization, you’re collaborating with co-workers, but now you might be wondering, “What are the leaders thinking about and looking for with change initiatives?” Join Jeremie and Amber as they continue discussing how to make organizational changes by focusing the conversation around the leadership’s point of view.
Episode Time Codes00:00 Intro
01:00 Jeremie recaps part 1 episode and highlights topics of episode 2
02:25 Amber introduces herself
04:45 How to respond, as a senior leader, to a passionate pitch
07:25 How to encourage gratitude and be positive without making someone think you’ve said “Yes”
10:35 How to prioritize a good idea when it’s bad timing
14:15 How to empower your team member after the first pitch meeting
18:30 Tips for leaders on how to reflect on their own biased
21:55 How to push through the hesitancy and let go when you should say “Yes”
27:05 Your responsibility, as a leader, to announce a new idea to your team
28:15 How to continue the thread of change and support your team member when the change works out
30:40 What to do, as a leader, when the change maker’s goal fizzles out, and they aren’t prioritizing their initial goal
32:50 What can leaders do when the change pilot flops
37:20 “What happens when the pitch comes in and it’s just not going to work?”
41:25 Final Thoughts
44:15 Outro
Join Jeremie in a conversation with Charlie Gilkey about principles from his book, Team Habits: How Small Actions Lead to Extraordinary Results, including small actions that bring lasting change and creating a team that can solve problems without you.
Episode Time Codes00:00 Intro
00:40 Jeremie highlights talking points and welcomes Charlie
01:40 Charlie introduces himself
04:55 Charlie shares his view on the challenges of trying to make a big change / Broken Printer analogy
08:10 Grants and development challenges
10:15 Time allocation and management
12:30 Eight Categories of Team Habits
15:10 Feeling a sense of belonging in an organization with a high turnover rate
20:30 Cynicism as an effect of burnout
22:40 A different approach/breaking down a challenge into pieces
25:25 Three dimensions of power in an organization
37:00 “When you go into an organization, you treat changing team habits like you’re walking on someone’s land that they have been tending and cultivating”
44:25 “Am I being affected by the inertia that we’ve just always done it this way?”
46:15 How to get through “If we try to change this and break it, that’s not good”
49:40 Future-ready your business by creating a team that can solve problems even without you
52:10 Charlie’s last thoughts
54:25 How our partners and listeners can receive a copy of “Team Habits” gifted by RAFT
55:10 Outro
Resources Team Habits: How Small Actions Lead to Extraordinary Results* by Charlie Gilkey
Have you ever seen something you want to change in your organization, but not sure how to get others involved or talk to your boss about it? Join Jeremie in a conversation with Amber Beam about making changes in your organization by collaborating with co-workers and successfully bringing ideas to leadership.
Episode Time Codes00:00 Intro
01:40 Amber introduces herself & speaks on her passion for closing the gender gap
02:55 What is it that makes a winning pitch when trying to make a change in your organization?
06:45 How can you approach speaking to your leader, & how to prepare for that conversation?
10:10 What’s one thing most people who bring a new idea to leadership ignore?
11:50 Should we go in as an individual or bring in co-workers who support the change?
14:15 How to bounce back from a soft-no
16:20 How to use your strengths and your team’s strengths to strengthen your pitch
19:00 Accountability and Responsibilities between yourself, team, & leadership
21:00 Fail, Learn, Grow
23:00 How to manage pushback/conflict from other team members
26:00 How to coordinate the team’s “big ideas” for change and not overwhelm leadership
30:00 What do you do when they say no?
37:00 Final thoughts & Amber’s words of wisdom
40:00 How to contact Amber
41:15 Outro
Join Nicole and Joy from RAFT in a conversation with Dee, Jackie, and Tatiana of The SOAR Collective, an organization working "to mobilize advocates to demand accountability and revolutionize the way anti-violence organizations operate."
Episode Time Codes
00:00 Intro00:50 RAFT & SOAR Collective Introductions01:50 Who SOAR Collective is, their mission, and how/why they started04:00 Survivors Know assessment/research09:30 The key findings & powerful data12:15 Jackie and Dee share how prioritizing their mental health meant leaving their prevention job14:40 Tatiana speaks on "the power that someone in a supervisor role has to create a safe environment" and psychological safety16:00 "Leadership at anti-violence organizations often replicate the same toxic, abusive, violent environments, & power dynamics that this movement is aiming to prevent" Jackie20:45 The potential for change, issues that have come to the surface, and solutions for systemic change24:55 What are some tangible things that anti-violence workplace can do to create a healthy/safe working environment for staff?35:00 "We cannot possibly serve ALL survivors, if we don't have the resources to serve ourselves” Tatiana40:10 "When you support advocates, you support survivors" Dee43:00 How can advocates get involved with the amazing work SOAR Collective is doing?48:00 Gratitudes54:00 Outro
Resources
The SOAR Collective
Survivors Know
In this episode Raft's founder, Indrani Goradia, introduces us to a friend she met by chance when their flights were delayed. Monique shares her past experience navigating life as a leader & advocate in the domestic violence field while in an actively abusive relationship.
Episode Time Codes
00:00 Intro00:28 How Indrani met Monique & how they connected01:35 Active abuse & being part of society is in our everyday lives03:14 How Monique navigated her "two lives" as a victim of active abuse & a domestic violence advocate05:45 "Was I drawn to this work (as a helper & nurturer) the same way that sometimes I have been drawn to that relationship?"06:35 Helping from an HR perspective & having to report personal details to HR13:23 "What advice do you have for your younger self?"16:30 "Nobody needs pity... but, we all need empathy"18:02 How to reach out without overstepping20:45 Safety planning31:22 A Thanks to RAFT for support, education, & training32:33 Send questions to Monique for a follow up podcast!33:35 Outro
Resources
NCDSV Personalized Safety Plan
National Domestic Violence Hotline Interactive Safety Plan
This month’s podcast features Grace Harvey, who recently stepped away from advocacy work and was surprised to see her advocacy skills transferred to work in a completely different field. If you think you need a change but are hesitant to look for something new, Grace has an encouraging message to share with you.
Episode Time Codes00:00 Intro
01:13 Grace’s Origin story
04:34 Grace shares why she left the advocacy field
08:00 How Grace’s life has changed & the positive impacts of leaving advocacy
12:30 What is it like working a job where you’re not advocating?
18:30 Finding a new job after leaving the advocacy field & the transferable skills
20:15 Task prioritization & time management
24:35 Good communication skills & adapting to your audience
28:40 Attention to detail & guidelines
32:35 Problem-solving skills
36:32 Finding what you’re doing in your current work & turning it into a resume skill
40:43 Grace’s final thoughts
In this episode, the RAFT team is joined by our Founder, Indrani Goradia, to discuss our “Why?” Inspired by Simon Sinek’s theory of starting with your “Why?” to help connect your work to your purpose in a meaningful way.
Episode Time Codes00:00 Intro
00:24 Nicole introduction – Explains inspiration for Podcast
02:40 Maegan introduction – Shares strengths/value statement
03:22 Indrani introduction – Shares why she started RAFT/core values
05:00 Nicole’s core values
07:04 Mariam introduction – Shares her why for joining & growing with RAFT
08:09 Joy introduction – Shares her strengths & her why
09:28 Sophie Introduction – Shares strengths & her why
11:45 Nicole shares why connection is important to her
13:13 Mariam shares why data and research is important to her
14:21 Maegan shares why growth & process mapping is important to her
16:23 Indrani talks about strengths – how to recognize them, how to use them
21:32 Joy shares why love of learning & kindness is important to her
22:21 Indrani, Nicole, & Joy speak on Kindness & Empathy for ourselves
30:36 Mariam – How RAFT answers her “Why”
30:48 Maegan – How RAFT answers her “Why”
32:19 Sophie – How RAFT answers her “Why”
33:09 Joy – How RAFT answers her “Why”
36:07 Thanks for listening!
Today we welcome Joy Ingram to our team as a new workshop facilitator and learn a little about her background. Join RAFT as we discuss some reasons for high turnover rates within SV/DV advocacy organizations and a few ideas to combat this issue.
Episode Time Codes00:00 Intro
01:10 Nicole introduces new RAFT team member, Joy
2:45 Joy shares her background and advocate experience
6:45 Joy presented at NCADV in August 2022
9:20 Joy’s workshop experiences
10:00 Why is turnover so high?
11:55 Challenges and Support
13:30 Barriers to support
15:00 Support strategies for organizations
17:55 Why is it difficult to schedule time for support at work?
21:06 We need to prioritize our wellness
22:15 Lunch practices
24:00 Reassessing workplace culture
25:35 Generational impact on turnover
27:05 Boundaries to learn
28:35 Overlapping personal and organizational values
30:30 Outro
Today on the RAFT podcast, Jeremie and Johnanna Ganz continue their discussion about occupational identity and how it connects to leadership and the development of organizational culture.
Episode Time Codes
0:00 Intro0:45 Johanna reviews what it means to have a strong occupational identity.2:51 What is “Organizational Culture Development”? How does it relate to leadership?3:00 Definition of formal and informal organizational culture4:20 How organizational culture connects to occupational identity management through leadership.5:36 Johanna shares 6 factors that can promote or prevent the rate of burnout that people experience in an organization.6:30 Johanna emphasizes the role that leaders play in shaping these 6 factors.7:01 Discussion.8:41 How a strong occupational identity amongst advocates and leadership can create an “us” vs. “them” dynamic.9:41 Johanna discusses 3 factors that can cause this “us” vs. “them” mentality to occur.13:49 How to better manage and/or alleviate this dynamic.14:31 Discussion.16:06 If we know that strong, potentially unhealthy occupational identity exists in an organization, how can that organization ensure that new advocates entering the organization maintain a healthy occupational identity?17:30 Johanna shares 6 ways that leaders can help promote healthy occupational identity among new advocates in an organization.23:08 Discussion.25:00 Johanna and Jeremie discuss what leadership can do for a brand new advocate that comes into an SV/DV organization with an interest in the work but limited experience and/or connection to the movement (both personally and professionally).27:49 Johanna explains the relationship between micromanagement and occupational identity.30:00 Johanna shares advice for advocates who might be dealing with a supervisor that struggles with micromanagement.33:39 Johanna shares advice for leaders who notice micromanagement occurring in their organization.34:25 Discussion.37:29 Discussion about the challenges that come with grant reports: Johanna explains 4 ways that leaders can encourage their successful completion.44:27 Jeremie and Johanna discuss how to change organizational culture and cultivate healthier occupational identities in a field that can be resistant to change because they have operated in one specific way for such a long time.46:59 Johanna shares tips for creating structural change in the SV/DV field in order to move towards healthier occupational identities.50:39 Discussion.53:06 Johanna shares how to get in touch with her and learn more about her work.54:43 Outro
Resources
Learn more about Johnanna and her work
Today on the RAFT podcast, Nicole and Mariam share their reflections on NCADV's National Conference on Domestic Violence.
Episode Time Codes
0:00 Intro1:40 Nicole and Mariam talk about meeting each other in person for the first time and how it felt to connect with so many advocates at the conference.4:20 Discussion about planning for the conference: Travelling, making time for self-care activities, breaks, navigating the conference schedule, etc.7:00 Mariam and Nicole discuss their connections to Saint Louis, Missouri: Exploring the city and visiting friends while there.10:45 Discussion about making time for self-care while at the conference. Knowing when to decline activities in favour of rest or personal time.13:05 Nicole and Mariam discuss the different workshops they attended at the conference and choosing workshops which interested them specifically.14:30 “Circle, Square, Triangle” Reflection Tool.15:11 “Circle” Takeaway: Nicole and Mariam share the questions still circulating in their mind as they reflect on their time at the conference.19:43 Transition to “Square” Takeaway: Mariam and Nicole discuss what points from the conference reaffirmed what they already think and know about SV/DV work.27:03 “Triangle” Takeaway: Nicole and Mariam share what takeaways from the conference they hope to implement in their work and life.31:00 Mariam shares her appreciation for the innovative discussions and topics covered at the conference.33:05 Nicole discusses the impact of trauma and holding empathy for people who have experienced trauma.35:51 Final appreciations from the conference.38:49 Outro
Resources
NCADV
Jeremie and Johnanna conclude their discussion on occupational identity, a state of identifying closely with one's job. Join RAFT as we learn about how to manage this identity in mission-driven fields, such as SV/DV advocacy.
Episode Time Codes
0:00 Intro0:26 Johanna shares signs that work relationships might be switching from healthy and functional to unhealthy and dysfunctional3:00 Discussion about "venting" at work. Johanna shares what "venting" can be reflective of and the harms of venting.4:55 How to get out of a "venting" mindset: Being a "challenger-listener" vs. "supportive-listener"6:50 Discussion7:30 The difference between a feeling and an interpretation of a feeling8:23 Discussion about interpretations of feelings and how interpretations of feelings show up at work and in everyday life12:15 Johanna shares tips for feeling less bad about taking time off by focusing on developing a healthy occupational identity15:45 How time off and rest helps prevent burnout17:30 Learning to take time off and not feel guilty for it is like training a muscle18:05 Experiencing a toxic workplace vs. overidentifying with one's work, which is leading to a toxic view of that work18:30 Definition of toxic workplace19:50 Example of someone who overidentifies with their work vs. someone who is experiencing a toxic workplace22:30 Should advocates serve fewer survivors as a way to maintain a healthier work environment and avoid burnout? Jeremie and Johanna discuss this question and how overidentification with one's work might impact this.26:06 How overidentification with one's work might influence advocates to see survivors as more fragile than they really are29:10 How focusing on good actions rather than outcomes helps create a healthy occupational identity33:07 What happens when one attaches their worth to the outcome of their actions34:50 How advocates transitioning out of the SV/DV field with a strong occupational identity can successfully adapt to a new role where they do not have such a strong occupational identity36:59 Preventing overidentification with new job38:00 Reframing the value that your job provides you40:05 Johanna shares her experience with disconnecting her sense of self from her work: Leaving an SV/DV role, how she managed burnout and the sense of identity loss.42:41 Discussion44:30 Johanna shares tips for advocates transitioning out of the SV/DV field who have burnt out and are coping with the loss or grief of no longer doing work that they strongly identify with50:30 Outro
Resources
Learn more about Johnanna and her workOccupational Identity Management Part 1Occupational Identity Management Part 2
Jeremie and Johnanna continue their discussion on occupational identity, a state of identifying closely with one's job. Join RAFT as we learn about how to manage this identity in mission-driven fields, such as SV/DV advocacy.
Episode Time Codes
00:00 Intro01:20 Johnanna introduces herself, experience, and research02:20 Recognizing our Comfort, Learning, and Panic Zones07:00 Review of Occupational Identity: Strong vs. Over-identified12:05 Four Skill Development Areas12:20 Self-Awareness14:00 Emotional Literacy17:50 Accountability 21:45 Adaptability 24:40 Q&A on Skill Development for Advocates25:40 How can someone who is over-identified, but not quite burnt-out, start building healthier occupational identity?30:10 How to expand social relationships as an introvert 32:25 What about over-identification with personal values?40:40 Are there any unique challenges/benefits of Occupational Identity for Advocates who are also survivors? 45:35 How does occupational identity lead to an us vs. them dynamic in many organizations between the front line advocates and the leadership? 55:15 Outro
Resources
Learn more about Johnanna and her workOccupational Identity Management Part 1Occupational Identity Management Part 3
Today we discuss occupational identity, a state of identifying closely with one's job. Join RAFT as we learn about how to manage this identity in mission-driven fields, such as SV/DV advocacy.
Episode Time Codes
00:00 Intro01:00 Johnanna shares her background and work.04:30 Definition of occupational identity06:30 Definition of strong occupational identity07:10 Discussion08:20 Healthy occupational identity11:00 Unhealthy occupational Identity12:20 Discussion about struggling to turn off the identity15:10 When occupational identity rubs off on colleagues who don't have the same identity or don't want to.20:50 Discussion on how organizational structure and culture can set people up to have a strong, sometimes unhealthy, occupational identity22:30 Things people can do to avoid a strong occupational identity25:45 Risk 1: Overidentification--seeing yourself as one with your job, colleagues, and mission30:20 Risk 2: Exploitation of self and others32:00 Risk 3: Toxic work culture32:50 Risk 4: Burnout34:50 Setting healthy boundaries: Self-awareness, knowing your values, asking "who are you outside of work?", emotional literacy, and skills of accountability48:00 Outro
Resources
Occupational Identity Self-Assessment ToolBoundaries, Habits, and Supports Exploration ToolLearn more about Johnanna and her workInsight: The Surprising Truth About How Others See Us, How We See Ourselves, and Why the Answers Matter More Than We Think by Tasha Eurich
In honor of Women's History Month, the women of RAFT share their career and life experiences--advice, strengths, and lessons learned.
Episode Time Codes
00:00 Intro00:40 Anneka introduces the topic in celebration of Women's History Month01:00 Q1: One lesson or piece of advice we've learned from another woman?01:10 Nicole: Take care of the people you work with02:45 Discussion04:25 Anneka: There is no need to feel self-conscious about emotive communication06:09 Discussion09:55 Q2: One thing you wish you could tell your younger self as a woman navigating her career?10:14 Esteniolla: You are under no obligation to stay at a job.14:04 Discussion15:20 Mariam: It's okay if you can't always separate your personal and work-life16:25 Discussion18:45 Nicole: Find other women that you enjoy working with and who can help you get your foot in the door20:25 Nicole: Not all women will connect with you, but you can still learn from them22:40 Nicole: A job is a job.23:16 Discussion25:40 Q3: One strength you bring to the workforce as a woman? How did you develop it?26:00 Esteniolla: I'm not apologetic about who I am (beliefs, work style, communication, etc) and I am always in a state of growth.29:22 Discussion33:25 Mariam: I am okay with letting go of expectations of myself35:25 Discussion39:45 Anneka: I am a really mindful listener40:50 Discussion42:35 Closing43:20 Outro
Do you struggle with procrastination? Join the RAFT team as we dive deeper into S.M.A.C.K., a procrastination prevention tool designed by clinical psychologist and Procrastination Coach, Dr. Christine Li.
Episode Time Codes
00:00 Intro00:27 Esteniolla introduces the topic and the guest, Dr. Christine Li.01:19 Dr.Christine Li reintroduces herself to listeners and shares her journey to becoming a Procrastination Coach.03:30 Dr. Christine Li shares how she relates to her work personally.05:45 Q&A: What is a working definition of procrastination for us to discuss? Are there atypical procrastination patterns?09:55 Q&A: What are the top characteristics of procrastination?11:12 Key Lesson: Procrastination is any thought/feeling/belief system that complicates getting to the finished line.12:30 Q&A: Can you walk us through S.M.A.C.K.? Simplicity. Mindfulness. Anxiety-Reduction. Communication. Kindness to self.14:20 Explantation of Simplicity.15:20 Explantation of Mindfulness.16:40 Explantation of Anxiety-Reduction.19:00 Explantation of Communication.20:22 Explantation of Kindness to self.22:15 Esteniolla shares an example of how she used S.M.A.C.K. to stop procrastinating in her preparation for this RAFT podcast episode.24:55 Debrief and discussion of the shared example.25:55 Discussion on whether one should start with a lighter task or the heaviest task when trying to prevent procrastination.28:10 Key Lesson: We can learn to make heavy tasks light or, at least, feel light.30:45 Q&A: What about the advocate who is overwhelmed and is facing a tight deadline at work so they procrastinate? How does should this advocate use S.M.A.C.K.?34:24 Q&A: When is S.M.A.C.K. not enough? When does one realize that struggles with procrastination are a symptom of a much bigger issue (ex. dysfunction in the workplace)?37:30 Q&A: At the time of this recording, Valentine's Day is a week away and many people, like myself, have procrastinated preparations for the holiday. What do you have to say to them?38:57 Key Lesson: Keep it SIMPLE.40:45 Dr. Christine Li shares how listeners can be in touch and stay connected to her work.42:23 Outro
Resources
Procrastination Coach WebsiteProcrastination Coach LibraryMake Time for Success Podcast
Do you struggle with procrastination? Are you unsure about the difference between procrastination and rest? Join the RAFT team as we answer these questions and more with clinical psychologist and Procrastination Coach, Dr. Christine Li.
Episode Time Codes
00:00 Intro00:30 Jeremie & Indrani introduce the topic and the guest, Dr. Christine Li02:30 Dr.Christine Li introduces herself as Procrastination Coach05:20 Key Lesson: Difficult things, like procrastination, can be made easy. Perception is key.07:30 Q&A: What language can our advocates use to avoid blocking or negative framing of their struggles with procrastination?10:50 Q&A: On prioritizing, how do advocates do it when overwhelmed with life and work?16:55 Key Lesson: Don't bring the previous hour into the new hour.20:30 Q&A: How does one know the difference between resting and procrastinating?36:15 Q&A: Can you talk about the impact procrastination has on our energy?42:40 Q&A: How do I realize, especially as a leader, that what I am procrastinating on is actually not a priority?45:10 Q&A: How can our listeners get started with preventing procrastination in their lives? How can our listeners find out more about your work?45:40 S.M.A.C.K.: Smack procrastination away through simplicity, mindfulness, anxiety reduction, communication, and kindness.50:50 Outro
Resources
Procrastination Coach WebsiteMake Time for Success Podcast
In this episode, Jeremie and Indrani discuss their own challenges with reflection and share some of their personal reflection practices.
Episode Time Codes
00:00 Intro00:20 Jeremie introduces the topic and the team.01:19 Jeremie asks, "Why do you find it difficult to reflect on things that have happened?"01:36 Indrani shares how her attitude toward reflection has changed.02:36 Søren Kierkegaard: "Life can only be understood backwards, but must be lived forward."02:51 Jeremie and Indrani discuss uncertainty and failing fast and forward.04:07 The difference between reflecting on the behavior of others and yourself.06:49 Why Jeremie finds it difficult to reflect.08:32 Schedule time to reflect.08:58 Reflection and connection to work and leadership.10:04 The book Jeremie can't wait to read in 2022, "Flourishing Enterprise."10:49 Indrani shares why it's important to reflect.12:57 Reframing experiences as part of a reflection practice.17:32 Visual and physical methods for reframing.21:25 Reflection Practice: Gratitude Journal.23:27 Indrani's Gratitude Practice.30:14 Reflection Practice: Consolidate notes into a journal and review on a consistent basis.31:42 Reflection tool from Charlie Gilkey of Productive Flourishing: The Quarterly Review.36:58 Reflection tool from Charlie Gilkey of Productive Flourishing: The 10/15 Split.45:04 Indrani's closing thoughts on reflection.47:11 Indrani wraps up with Søren Kierkegaard quote47:29 Outro
Resources
Flourishing Enterprise: The New Spirit of Business by Chris Laszlo and Judy Sorum Brown"The Quarterly Review: 9 Questions to Help You Stay the Course and Adjust with Confidence" by Charlie Gilkey"Build Daily Momentum Using the 10/15 Split" by Charlie Gilkey
In episode two of the annual RAFT holiday podcast, the RAFT team continues their discussion on tips and tools for thriving, not surviving, the holidays.
Episode Time Codes
00:00 Intro00:18 Jeremie introduces the topic and the team.03:52 Jeremie's Tip #1: Create a holiday budget and stick to it.06:20 Jeremie's Tip #2: Start saving for the holidays at the start of the year.07:20 Jeremie's Tip #3: Celebrate the holiday the week after it. Usually cheaper.08:49 Team Discussion on other ways to alleviate financial stress.17:33 Indrani's Tip #1: Do not shame others by imposing expectations (old or new) about food.19:49 Indrani's Tip #2: Make a holiday list of activities (small or big) and ask the word "Why" repeatedly. Gives clarity about your wants, priorities and decisions.22:00 Indrani's Tip #3: Think Again Practice: Ask WHY for everything to slowly undo harmful patterns, expectations, and behaviors.24:12 Team Discussion on convictions and beliefs33:25 Nicole's Tip #1: Create a festive and bright environment to combat seasonal depression34:55 Nicole's Tip #2: Cook only your favorite foods37:05 Nicole's Tip #3: Stay connected to family/friends38:55 Team Discussion45:23 Jeremie wraps up Episode 246:18 Outro
Resources
BOOK: Think Again: The Power of Know What You Don't Knowing by Adam GrantBOOK: Start With Why: How Great Leaders Inspire Everyone to Take Action by Simon Sinek
In episode one of the annual RAFT holiday podcast, the RAFT team discusses tips and tools for thriving, not surviving, the holidays.
Episode Time Codes
00:00 Intro00:19 Jeremie introduces the topic and the team welcomes readers.02:40 Anneka's Tip #1: It is okay to say "no" to social invitations.03:55 Anneka's Tip #2: Give to yourself in addition to others.04:55 Anneka's Tip #3: Practice empathy and gratitude during the holiday06:00 Team Discussion on prioritizing family relationships/gatherings11:11 Esteniolla's Tip #1: Do not engage in family gossip. Redirect it.13:42 Esteniolla's tip #2: Protect sensitive information you don't want to share.16:00 Team Discussion on navigating family dynamics across/within cultures and in different stages of life.33:51 Jeremie wraps up Episode 134:04 Outro
In this episode, Jamie (@bad_mmama), a professional MMA fighter, shares her journey from survivor to advocate. Learn how she leverages her training in physical and non-contact defense to empower other survivors.
Listeners, please note that there is discussion of domestic violence in the podcast and specific discussion about rape at 35:55.
Episode Time Codes
00:00 Intro00:26 Listeners are welcomed and RAFT team members, Indrani and Esteniolla, introduce themselves01:34 Jamie introduces herself02:15 Question: What was the switch that you flipped that gave you the courage to leave the abusive relationship?04:30 Question: How did you finally realize—this is not love?07:35 Discussion on inter-generational trauma and the "normalcy" of abuse11:58 Question: What tips or guidance do you have for those listening who are currently experiencing abuse or have loved ones who are?14:28 Discussion on available domestic abuse prevention resources15:38 Question: How did you make the shift from survivor to advocate?22:33 Question: How do you take care of yourself and manage your time as a single mom who is an advocate?24:30 Question: What do your powerHER defense classes/workshops look like?28:00 Discussion30:00 Question: How can our listeners learn more about your defense classes?31:20 Components of powerHER model: Boundaries, Awareness, Threat Recognition, Avoidance, & Self-Care33:57 Question: What made you turn to MMA fighting and connect it to your advocacy work?35:55 TRIGGER WARNING: Discussion on recent public incident of sexual assault in the news + situational awareness for bystanders39:15 Question: So back to our question, what made you decide that MMA fighting was the route to take?44:20 Discussion46:23 Closing remarks47:30 Outro
Resources
National Coalition Against Domestic ViolenceWomen Against Abuse@bad_mmama (Jamie Colleen)
In this episode, join the entire RAFT team as they discuss how to ask for help and the various things one must consider as they hone this practice. Tips range from the timing of how to ask for help to determining the right people to ask for help.
Episode Time Codes
00:00 Intro00:29 Listeners are welcomed and the RAFT team is introduced00:55 Introduction of topic: How to Ask for Help01:26 Recap of How to Ask for Help, Part I02:25 Mariam Tip #2: Think about timing when asking for help03:30 Team Discussion12:54 Anneka's Tip #1: Identify specifically and communicate clearly what you need help with to manage expectations15:13 Team Discussion19:30 Indrani's Tip #1: Take the time to determine who is the right and safe person to ask for help26:00 Team Discussion33:00 Outro
Resources
TED Talk: The Art of Asking by Amanda PalmerBlog: Three Ways to Ask for HelpPodcast: Tips for How to Ask for Help, Part I
In this episode, join the entire RAFT team as they discuss how to ask for help and the various things one must consider as they hone this practice. Tips range from how to be specific in your ask to the right mindset needed when asking for help.
Episode Time Codes
00:00 Intro 00:30 Listeners are welcomed and the RAFT team is introduced. 01:19 Introduction of topic: How to Ask for Help 02:44 Jeremie's Tip #1: Leaders in the SV/DV field, realize that you are not alone and your team is looking to support you! 05:50 Jeremie's Tip #2: Leaders in the SV/DV field, be transparent with your team about big picture items so they know where to support. 07:53 Team Discussion 11:36 Esteniolla's Tip #1: You have no chance of help, unless you ask 13:33 Esteniolla's Tip #2: Remember how rewarding it is when you help others 14:40 Esteniolla's Tip #3: Let go of the feeling that you will owe someone for helping you 21:28 Mariam's Tip #1: Be upfront and specific with your ask for help 23:48 Team Discussion 30:19 Hear from Anneka, Indrani and more tips from Mariam in How to Ask for Help, Part II. 30:36 Outro
Resources
University of Texas, Austin Technical Report: VOICE: Victim Services Occupation,Information, and Compensation Experiences SurveyRAFT Blog: Three Ways to Ask for Help
In this episode, Heather Slutzky from Anchor & Flame shares how she anchors caregivers in their resilience without compromising the flame that ignites their passion for the work.
Episode Time Codes
00:00 Intro 00:28 Jeremie welcomes listeners and Introduces Heather Slutzsky, Principal Celebrant of Anchor & Flame 01:45 Heather introduces herself and how her healthcare career led to being Principal Celebrant of Anchor & Flame 08:55 Q+A: Tell us more about what it means to anchor in rituals? 13:23 Discussion 20:02 Q+A: Say more about the difference between gratitude and celebration? 24:00 Discussion 30:16 Q+A: Can you speak to the role of meaning-making in resilience? 32:30 Discussion 43:34 Q+A: Your "go-bag" Anchor & Flame podcast episodes, say more about these? 47:15 Q+A: What are you up to right now? How can people connect with you? 49:50 Outro
Resources
Anchor and Flame PodcastGo Bag Podcast EpisodeAnchor and Flame YouTube ChannelHeather Slutzky on LinkedIn
In this episode, Sherry Hamby, Director of the Life Paths Research Center and Founder of ResilienceCon, discusses universal and cumulative trauma and resilience.
EPISODE TIME CODES
00:00 Intro 00:30 Jeremie Welcomes listeners and introduces Dr. Sherry Hamby. 00:50 Dr. Hamby introduces herself. 02:27 Q+A: You talk about trauma as a universal experience and more common than people think, how does compassion fatigue and vicarious trauma experienced by SV/DV advocates fit into this overall experience? 05:30 Q+A: Do you have suggestions on how people can talk to friends/family that don't buy into the concept of vicarious trauma? 11:45 Q+A: You also talk about resilience being more common than people think. How does resilience fit in with the helping professions experiencing compassion fatigue and vicarious trauma? 18:16 Q+A: Based on your research, what is a resiliency portfolio? 24:40 Q+A: You talk about strengths-based approaches to resilience. Can you share a little bit about that and give examples? 30:00 Q+A: How does resilience relate to growth? And what is the potential for growth after experiencing trauma? 32:20 Q+A: Do you have ideas on how organizations and leaders can support their advocates in building resilience? 37:22 Q+A: We know that advocates experience vicarious trauma and the work can bleed into their family life. Do you have suggestions on what advocates can do to help their families understand vicarious trauma and build resilience? 39:50 Q+A: Do you have 1-2 resiliency tools that advocates can start using immediately? 41:15 Conclusion & How to get in touch with Dr. Hamby 42:17 Outro
RESOURCES
Website: Life Paths Research CenterResource: ResilienceCon
In this episode, learn how social journaling can be used to make powerful, meaningful connections with the self, the we, and the us.
EPISODE TIME CODES
00:00 Intro 00:39 Jeremie Welcomes listeners and introduces Alex and Nikolay from Oh-lay, a workplace culture design company. 01:37 Nikolay and Alex introduce themselves and their mission. 03:01 Tool Overview: Social Journaling 05:58 Q+A: Where did social journaling come from? How did it start? 08:05 Q+A: Can you share your experience using social journaling with advocates? 10:45 Jeremie reflects on the RAFT tool, PERMA, and how it connects to social journaling, especially M for Meaning. 11:55 Q+A: What are the benefits of social journaling? 15:46 Discussion on Critical Awareness by Brene Brown, and how it connects to the benefits of social journaling. 19:32 Q+A: On resilience, how are people growing through the experience of social journaling? 25:16 Q+A: What does it look like for Ohlay to come into an organization and work with them? What questions are explored? 29:53 Social journaling as a support to and medium for pre-existing curriculum for advocates 30:52 Q+A: How can advocates engage in social journaling with Ohlay? 33:33 Summary of social journaling purpose and process 34:55 Outro
RESOURCES
Website: Oh-lay.comTool: PERMA
In this episode, Indrani and Jeremie discuss self-love and acceptance through the lens of time management.
EPISODE TIME CODES
00:00 Intro 00:30 Jeremie Welcomes Listeners and Introduces Indrani 00:57 Indrani: Why This Topic is So Important 02:52 Jeremie: Not Taking What Comes First 04:33 Indrani: Time is Not a Piece of Elastic 06:04 Discussion 08:50 Jeremie: Time as a Piece of String 09:45 Discussion on Time Management/Task Priorities 14:32 Indrani Shares Successful Story Where a Difficult Boundary is Set as Self-Love 16:40 Discussion: The True Amount of Energy Spent on Our Jobs and Making Other People Feel Better 21:11 Discussion: Suggestions on Failing to Implement Boundaries and How to Try Again 26:02 Discussion: Setting Boundaries + Learnings from the Book Tiny Habits 32:30 Outro
RESOURCES
Book – Tiny Habits: The Small Changes That Change Everything by BJ Fogg, PhD
In this episode, RAFT invites Stacy Brookman, a resilience and life story expert, to share a new resiliency tool for advocates.
EPISODE TIME CODES
00:00 Intro01:20 Stacy introduces herself03:25 The Tool Overview: Life-Story Writing04:20 Jeremie Shares How He Used the Tool to Reflect on His Leadership05:15 Where did Life-Story Writing come from?10:13 Discussion and Reflection on the Tool14:25 Using the Tool to Work Through the Year of COVID-1916:09 The 4-Step Process of Life-Story Writing17:20 Step 1: Acknowledge & Embrace Your Tough Stories18:02 Step 2: Enable Your Stories Through Free Writing20:53 Enhance Your Story21:20 Elevate Your Story24:10 Q&A: How Can Someone Who has Limited Time Use this Tool?32:00 Q&A: How Can People Use This Writing Process to Build Resilience to the Challenges they Face in Their Lives?36:00 Q&A: How Can People Use This Process to Help Make Decisions?43:14 Outro
RESOURCES
Podcast: Real Life Resilience: Stories of Recovery from Life's Most Difficult TraumaWebsite: Stacy BrookmanFREE DOWNLOAD: Freewriting Your Life Story Guide
In this episode, each RAFT team member continues to share their experiences with making difficult decisions. How do you make a choice with neither decision seems ideal? Listen as the team discusses the tools and processes they use to support them in being intentional about decision-making.
Episode Time Codes
00:00 Intro 00:25 Jeremie Shares How We Can Use Our Top Core Values to Make Decisions 06:43 Team Discussion 11:22 Mariam Shares How She Used a Pro/Con List to Make a Critical Decision Concerning Childbirth 14:19 Team Discussion 21:10 Indrani Quilts Together Key Learnings & Themes Through a Meditation on Decision-Making. 27:50 Final Team Reflections 33:25 Outro
Resources
Printable Find Your Core Values Exercise
In this episode, each RAFT team member shares their experiences with making difficult decisions. Listen as the team discusses the tools and processes they use to support them in being intentional about decision-making.
Episode Time Codes
00:00 Intro 00:28 Team Welcome 01:00 Advocate Scenario: Go Back to Work at the Shelter During COVID-19 and Spend Funds for Childcare or Work from Home and Provide Childcare Myself? 01:45 Alyce Discusses Tips Ranging from Permission to Change One's Mind to Not Remaining in a "Second Guessing" Cycle about a Decision. 10:22 Team Discussion 16:24 Esteniolla Discusses How She Uses Prayer to Decrease Urgency and Build Peace and Courage about a Decision 23:00 Team Discussion 27:25 Outro
In this episode, Indrani offers a body scan. It is a perfect and brief tool that helps build resilience. Relax and enjoy.
Episode Time Codes
00:00 Intro 00:21 Breathe with Intention to Start 01:06 Body Scan Begins 12:01 Three Deep Breaths to Transition Out of Body Scan 12:29 Outro
In this episode of the RAFT Podcast, Indrani reveals a new tool called W.A.I.T., a tool for intentional decision-making. Listen in as Jeremie and Alyce apply the tool using their unique styles and learn how you can, too.
Episode Time Codes
00:00 Intro 00:57 Intro to Conversation 01:40 Tool Objective: Guides the Process of Being Presented with a Decision and Making it. 3:03 Indrani Explains Each Component of W.A.I.T.: 3:04 W = "Who, What, When, Where & Why" 3:50 A = Awareness of your five senses & Reaction 4:50 I = Investigate your inner self & Reaction on Your Body 6:09 T = Time. Give Yourself Time to Breathe & the Gift of Time 8:11 Indrani Facilitates Initial Responses from Jeremie and Alyce on the Tool Description 11:50 Jeremie Shares the Decision He Worked on Using W.A.I.T. 19:14 Alyce Shares the Decision She Worked on Using W.A.I.T. 23:50 Indrani Reacts to Alyce's and Jeremie's Decision-Making 25:35 Helpful Takeaways & Guidance for Listeners Using the Tool 28:43 Summary of Discussion 30:10 Outro
Resources
Watch the Virtual Staying Afloat 2020 ConferenceLearn more about PERMA in Martin E.P. Seligman' book Flourish
In this episode of the RAFT Podcast, Jeremie, Indrani, and Alyce discuss tools that Advocates and Management can utilize to mitigate the stress and anxiety that often accompanies change.
Episode Time Codes
00:00 Intro 00:25 Intro to Conversation 01:28 Tool #1 - Intentional Body Scan Meditation with a Written Reflection 07:30 Discussion: Takeaways of Tool #1 10:20 Challenges Among Advocates During Change: Shame, Isolation, Blurred Boundaries 13:22 Tool #2 - Set Boundaries Between Home & Work 14:44 Tool #3 - Connect with a Trusted Network 17:45 Discussion: Takeaways of Tool #2 and #3 23:35 Lessons from Change - Clear & Frequent Communication, Flexibility, Becoming Focused 30:40 Discussion: Reflections on Lessons Learned 37:27 Summary & Conclusion 39:07 Outro
Resources
Email info@raftcares.org for FREE RAFT Workshops.
In this episode of the RAFT Podcast, Indrani and Alyce continue their discussion about the day and the life of an advocate. Join us with our guests Susan Shipman, Executive Director, and Trace Fleming-Trice, Sexual Violence Program Director, at 2nd Chance, which serves survivors of domestic and sexual violence in Anniston, Alabama.
Episode Time Codes
00:00 Intro 00:34 Intro to Conversation 01:05 Discussion - There is No Typical or Dull Day as an Advocate 12:16 Discussion - What Gets in the Way of Taking Care of Ourselves 04:32 Indrani - The importance of gratitude 11:58 Discussion - What are you grateful for today? 24:46 Indrani - Connecting Back to Gratitude 27:09 Final Thoughts - Giving Gratitude & The Difficulty of Receiving It 32:00 Conclusion 33:44 Outro
Resources
Send your scenario to info@raftcares.org and we will try to provide some tools to help on a future episode.
Online Support
Yoga Nidra MeditationSelf-Care for Advocates Facebook Group
RAFT Blog Posts
How to Build Resilience as Advocates5 Physical Practices to Strengthen Your Emotional HealthSelf-Care: How to Start a Gratitude and Success Journal
In this episode of the RAFT Podcast, Indrani and Alyce discuss the importance and impact of a gratitude practice in the day and the life of an advocate. Join us with our guests Susan Shipman, Executive Director, and Trace Fleming-Trice, Sexual Violence Program Director, at 2nd Chance, which serves survivors of domestic and sexual violence in Anniston, Alabama.
Episode Time Codes
00:00 Intro 00:36 Welcome 02:10 Guest introduction: Susan 03:03 Guest introduction: Trace 04:32 Indrani - The importance of gratitude 08:31 Discussion 11:58 Susan - What are you grateful for today? 13:27 Trace - What are you grateful for today? 16:38 Discussion 17:25 Final Thoughts 18:19 Outro
Resources
Send your scenario to info@raftcares.org and we will try to provide some tools to help on a future episode.
RAFT Blog Post
Self-Care: How to Start a Gratitude and Success Journal
In this episode of the RAFT Podcast Indrani, Alyce, and Jeremie discuss a common occurrence for sexual and domestic violence advocates: going over the allotted time with a client, especially at the end of the workday. How can you set a boundary to end a meeting with a client without feeling guilty or like you betrayed them?
Episode Time Codes
00:00 Intro 00:39 Welcome and scenario 02:24 Indrani – Breaking habits with Going to the movies to find a tweak. Find the "why" of saying no. 11:02 Discussion 13:39 Jeremie – Using your core values to make decisions 19:39 Discussion 24:18 Alyce – Reasons for not setting a boundary 27:10 Discussion 33:00 Alyce – what happens when we have healthy boundaries 34:39 Discussion 39:00 Conclusion 41:04 Outro
Resources
Send your scenario to info@raftcares.org and we will try to provide some tools to help on a future episode.
Poem by Portia Nelson – "Autobiography in Five Short Chapters"Dare to Lead: Brave Work. Tough Conversations. Whole Hearts. by Brené BrownDOWNLOAD: Finding Your Core Values Exercise
Episodes about saying "no" and "Yes! No. Yes?"
When Family and Work Values CollideFeeling Guilty When Saying No to Your SupervisorTake Care of Yourself First, Then Take Care of Your Family
Indrani's Light has gone through some big changes in the past year, and is starting 2020 with a fresh new look, new team members, and a brand new name: RAFT – Resilience for Advocates through Foundational Training. In this episode Indrani, Alyce, and Jeremie discuss the rebrand and what lessons they have learned through the renaming process.
Episode Time Codes
00:00 Intro 00:30 Welcome and Update on Indrani's Light Foundation and RAFT 03:15 Alyce Jurgenson introduces herself 06:40 Indrani discusses how to deal with a life change by remembering a time when you thrived 14:10 Discussion 17:14 Alyce explains the meaning of RAFT – Resilience for Advocates through Foundational Training 21:34 Discussion 25:27 Jeremie discusses how changing the name to RAFT taught him a lesson in communication 29:38 Discussion 34:25 Conclusion 36:37 Outro
Resources
Rebranding Indrani's Light Foundation: A story of changeSign up for Advocate ResourcesSign up for Organization ResourcesBecome a RAFT volunteerGive to RAFT and help support our mission
Have you struggled with responding with compassion and love when an individual challenges your boundaries or your truth? Listen to this episode of the Caring for the Caregivers podcast as Indrani and special guest, Mark Silver, share their wisdom and experience with addressing challenging responses and staying in your power when faced with challenge.
Episode Time Codes
00:00 Intro01:30 Indrani- Scenario and Introduction of Guest Speaker, Mark Silver08:02 Mark- How to use training and practice for challenging responses10:20 Discussion14:16 Mark- saying No from a place of strength18:25 Spiritual Power Discussion25:20 Honoring the Physical Vessel32:03 Summary and conclusion
Resources
LINK: Mark Silver- Heart of Business
Does this sound familiar: you are rushing to leave for work, helping your partner find their keys, packing lunches into backpacks, trying to put dinner in the crockpot, trying to remember your keys, then finally making it out the door. Once you arrive at work you have a meeting with your supervisor, are asked to get something from the supply room (which leads to three more people wanting something), then one of the residents asks you to talk about a big challenge they are facing.
How are you going to do all of this at once, and make everyone happy?
The short answer: you can't.
The long answer: listen to this episode of the Caring for the Caregivers podcast and learn some important tools you can use to control the overwhelm of trying to help everyone at once.
Episode Time Codes
00:00 Intro01:16 Scenario02:36 Indrani - Make a list, and learn to grow your self-empathy bucket13:52 Discussion17:42 Amy - using your values to say a positive "No"28:13 Jeremie - applying these lessons to your organization (and to puppies!)35:26 Discussion38:05 Summary and conclusion
Resources
LINK: Kristen Neff's Self-compassion test
LINK: Dan Siegel's Hand Model of the Brain
BOOK: The Power of a Positive No - William Ury
In this episode Indrani and Dr. Anita Sands share their experiences and the tools they've used to manage fear with the adversities they've faced. Anita also shares her story of coping with changes in her professional life after becoming a mother.
Episode Time Codes
00:09 Introduction02:00 Welcome and Introduction of Dr. Sands5:15 Article Discussion14:45 Asking for Help21:15 Advice on Priorities23:30 How Fear Shows Up34:00 From Scarcity to Abundance37:00 Curiosity trumps Comparison43:38 Wrap Up46:09 Outtro
Resources
Link to Dr. Sands Article
Often, in life, you will find yourself stuck between two versions of yourself: the "you" that wants peace and to be satisfied doing the best you can, and the "you" that is crazily trying to do everything for everyone. In this episode Indrani will lead you through a short meditation to help you become a compassionate witness to your own self and your own energy.
00:00 Introduction00:53 Self-Empathy Meditation04:21 Outro
When you are feeling sad, do you forget about your whole self, focusing only on the sadness? In this episode Indrani will guide you through a meditation to connect with, and embrace, the positive you. It isn't about changing the sadness, it is about honoring all parts of yourself, and living a whole, and healthy, life.
Episode Time Codes
00:00 Introduction00:57 Guided Meditation08:04 Outro
Making a decision between your family and your work is never an easy task, especially when, which is more important changes with the circumstances. How can you determine when being with your family is most important? When going to work and supporting your clients is most important? In this episode Indrani, Amy, and Jeremie discuss tools you can use to make important decisions between your family and your work.
Episode Time Codes
00:00 Introduction01:20 Scenario02:12 Jeremie - Accommodate, Avoid, Attack - How we say NO without saying NO09:25 Discussion17:00 Indrani - Your unreasonable "perfect should list"23:10 Discussion25:50 Amy - Contradictions between your different roles leading to shame30:38 Discussion39:00 Conclusion40:36 Outro
You may want to get your journal out and take some notes as Indrani asks some important questions in this episode. Are you thinking about making a change in your life? What feelings come up for you during the change process? What does change mean to you?
Episode Time Codes
00:00 Introduction01:49 What do you feel when undergoing change? What is change necessary?03:35 When change needs to be birthed05:26 Using your energy to fight back against change07:59 Ask others about the change they see in you10:25 Understand that change is a constant13:00 Writing exercise - Change means...15:20 Outro
Indrani shares a story about a hair salon trip gone wrong, then shares how she used the Live a Brighter Life tools. Listen to the story and the discussion with Amy and Jeremie about the story to learn how you can use boundaries to stay grounded in your own truth, trust your own experiences, and remember who you are. If you don't know your own truth, and practice it every day, people WILL cross your boundaries.
Episode Time Codes
00:00 Introduction02:29 Indrani tells the "Oil Head Massage" Story09:26 Discussion about the story11:36 Indrani shares her thoughts and lessons about the story18:30 How to set boundaries around your truth22:30 Journaling as a practical tool for keeping centered and knowing your truth28:45 Using visualizations to help set boundaries34:20 Conclusion36:18 Outro
This episode Indrani shares a personal story about problems with a "non-huggable" coat, being surprised by the perfect dress, and how saying "NO" to the little things and setting small boundaries is the key to making big changes to your relationships. Indrani also shares an awareness exercise you can use to observe your own boundaries and where you need to be saying "NO" in your daily life.
Episode Time Codes
00:00 Introduction00:46 Indrani tells her story06:29 Indrani shares lessons from the story08:01 Indrani shares an awareness exercise09:18 Summary10:43 Outro
Sheryl Sandberg wrote this book after husband died suddenly. The book explores how Sheryl and her children recover and rebound from the horrible event while building their reslience, finding greater meaning, and gaining a greater appreciation for their lives. This is part two of a longer discussion where Indrani, Amy, Stacie, and Jeremie share their takeaways from reading the book and how you can apply Sheryl's lessons to the daily challenges you are experiencing at work and in your personal life.
Episode Time Codes
00:00 Introduction00:57 Jeremie - Building resilience together07:45 Discussion09:52 Amy - Adding a bit of humour15:03 Discussion19:30 Conclusion21:13 Outro
Links and Resources mentioned in this episode
BOOK: Option B: Facing Adversity, Building Resilience, and Finding Joy
LINK: VIA Strengths Survey
Sheryl Sandberg wrote this book after husband died suddenly. The book explores how Sheryl and her children recover and rebound from the horrible event while building their reslience, finding greater meaning, and gaining a greater appreciation for their lives. In this episode Indrani, Amy, Stacie, and Jeremie share their takeaways from reading the book and how you can apply Sheryl's lessons to the daily challenges you are experiencing at work and in your personal life.
00:00 Introduction00:50 Scenario03:02 Indrani - Let's kick the sh*t out of Option B09:50 Discussion15:53 Stacie - Kicking the elephant out of the room17:15 Discussion22:38 Outro
Links and Resources mentioned in this episode
BOOK: Option B: Facing Adversity, Building Resilience, and Finding Joy
This is a quick, check in with yourself, meditation. In this meditation Indrani asks you to answer this question:
"What thinking must I engage to feel 5% more joy today?"
Starting a new self-care routine, or maintaining a routine consistently, can be challenging. You get busy, other people interfere with your plans, or maybe you realize that you don't even like the self-care activity you have chosen. In this episode Indrani, Amy, and Jeremie discuss tips and tricks you can use to support you in sticking to your self-care routine and living a healthier life.
Episode Time Codes
00:00 Introduction00:52 Scenario02:05 Jeremie - Don't track self-care in your head. Physically track your successes.06:00 Discussion07:10 Indrani - Reduce self-care to a list of your favorite choices.11:10 Discussion14:25 Amy - Get help and support when you can't do it on your own.20:20 Discussion22:10 Jeremie - Change your self-care routines until something works.26:00 Discussion29:50 Conclusion31:41 Outro
Links and Resources mentioned in this episode
LINK: Self-care PosterLINK: 50 Ways to Take a Break PosterBOOK: When? The Scientific Secrets of Perfect Timing - Daniel H. Pink
"Life is a buffet." Indrani shares a metaphor and a meditation to help you deal with feeling overwhelmed with other people's suggestions and demands. Don't try to solve your problems with this meditation, just be present.
There are far too many self-care practices in the world to list them all. However, if you are looking for something new to try this year you can listen to Indrani, Amy, and Jeremie as they share their own self-care practices from 2017. In this episode, part two of two, the ILF Team each shares new self-care practices they will be trying in 2018.
Episode Time Codes
00:00 Introduction00:35 Jeremie - a new self-care practice he is rebooting from his past02:55 Indrani - preparing for a future self-care goal05:44 Amy - holding space for your personal life after work is done09:45 Discussion17:35 Conclusion18:49 Outro
There are far too many self-care practices in the world to list them all. However, if you are looking for something new to try this year you can listen to Indrani, Amy, and Jeremie as they share their own self-care practices from 2017. In this episode, part one of two, the ILF Team each share one self-care practice that worked for them in 2017, and one self-care practice they want to improve upon in 2018.
Episode Time Codes
00:00 Introduction00:57 Welcome02:53 Indrani - Finding gratitude in the small moments05:37 Amy - Communication your own needs10:00 Jeremie - spend time with others doing what you love12:47 Discussion about what self-care practices worked in 201715:58 Amy - yoga and meditation19:14 Jeremie - keeping a gratitude and success journal22:54 Indrani - restorative yoga practice22:52 Discussion about what self-care practices need improving in 201832:43 Conclusion
Prepare for the holidays by listening to these SIX self-care tips from Amy, Jeremie, and Stacie.
Learn how to plan for your "you time" ahead of time, how to use your boundaries and values to navigate difficult conversations, the importance of gratitude, and three more tips in this episode of the Caring for the Caregivers Podcast.
Episode Time Codes
00:00 Introduction02:03 Stacie Kenton Introduction.03:26 Scenario04:15 Jeremie - Plan for your "you time," ahead of time.07:10 Discussion about Planning your "you time," ahead of time.07:45 Stacie - Show some gratitude.09:37 Discussion about Show some Gratitude.11:56 Amy - Boundaries and values.18:42 Discussion about Boundaries and values.20:50 Jeremie - What positive emotions do you want to experience?23:55 Discussion about What positive emotions do you want to experience.27:25 Amy - Saying No.33:12 Discussion about Saying no.36:50 Stacie - Assume everyone is doing their best.39:42 Discussion about Assume everyone is doing their best.43:46 Conclusion45:05 Volunteer Suzanne Holman shares two tips.46:20 Volunteer Alyce Jurgenson shares two tips.
Links and Resources mentioned in this episode
BOOK: Braving the Wilderness by Brene Brown
LINK: Positive Emotions List
BRAVING:
B - Did I respect my boundaries?R - Was I reliable?A - Did I hold myself accountable?V - Did I respect the vault and share appropriately?I - Did I act from my integrity?G - Was I generous towards myself?
Vaikhara Mudra(Source: Mudras - For Healing and Transformation by Joseph and Lilian Page)
Join Indrani for a meditation to help prepare you for the new year. This meditation will help you get grounded, then send peace and compassion to yourself. Once you are feeling at ease, you can then send the same peace and compassion to others.
If you aren't setting clear boundaries, and communicating your expectations, you are going to find yourself in conflict. Indrani shares a personal coaching message about setting and dealing with expectations at work and at home.
Holidays can be stressful. Family, friends, extra expenses, and finding time to get everything done, while trying to enjoy yourself, can push you to the edge.
A coworker at the shelter asking you to switch shifts, or give up your holiday time, only adds to this holiday-madness and stress.
In today's episode Indrani, Amy, and Jeremie discuss three tools you can use to have a conversation with your coworker, stick to your boundaries, and still protect the relationship.
Episode Time Codes
00:00 Introduction.00:43 Scenario.02:05 Amy - Guilt and shame triggers.07:28 Discussion about Guilt and shame triggers.13:16 Indrani - Working from your strengths.19:50 Discussion about Working from your strengths.24:40 Jeremie - What happens when you don't set boundaries.29:30 Discussion about What happens when you don't set boundaries.34:05 Conclusion
Links and Resources mentioned in this episode
VIA Strength Survey - FreeGoing to the Movies - Episode #3Going to the Movies - Episode #5
In the last episode you learned some tools you can use for having a tough conversation with your supervisor. After having that tough conversation your brain is going to be full and your emotions running high.
Use this meditation to get to a place where you can properly review the meeting and make decisions on your next steps.
When you want to make an impact on people's lives, it can be hard to say "no" when asked to help. But what if providing that help will end up hurting you? In this episode Indrani, Amy, and Jeremie share three tools you can use to say "no" to your supervisor, without feeling guilty, when asked to do something you don't feel comfortable doing.
Episode Time Codes
00:00 Introduction01:02 Scenario01:50 Amy - "I want to be perceived as..."06:04 Discussion about the "I want to be perceived as..." tool.08:06 Jeremie - Delivering a "Yes. No. Yes?"12:41 Discussion of the "Yes. No. Yes?" tool.16:50 Indrani - Self-care: Press pause and think about your answer.20:50 Discussion of the "Press pause and think about your answer" tool.28:10 Conclusion
Links and Resources mentioned in this episode
The Power of a Positive No: Save the deal. Save the relationship - and still say no
There are many events, challenges, and problems causing unsettled feelings these days. Whether you are feeling unsettled at work or at home, listen to this meditation and visualization from Indrani to help you balance these unsettled feelings.
You put a lot of passion, love, and effort into supporting your clients at work, and your family at home. It can be challenging (and very emotional) when the people you are helping don’t say “thank you” or show any gratitude for the support and energy you give them. In this episode Indrani, Amy, and Jeremie share three more tools (in addition to the tools shared in Episode #5) you can use to change your perspective when someone doesn’t show you appreciation.
Episode Time Codes
01:08 Introduction02:33 Scenario03:15 Indrani - Bring self-compassion into the formula06:36 Discussion about self-compassion14:55 Amy - Practice Critical Awareness20:46 Discussion about using Critical Awareness25:48 Jeremie - Find an "Appreciation Buddy"28:13 Jeremie - Think about a "Future State"30:24 Conclusion
Links and Resources mentioned in this episode
LINK: Episode #5 Dealing with a lack of Appreciation and Gratitude Part OneLINK: Episode #6 A Meditation on Self-KindnessLINK: Kristen Neff's Self-Compassion Test LINK: Affirmation Checklist
In the Episode #6 meditation Indrani mentions "The Anyway Poem". Listen to this episode #6 bonus audio to hear Indrani read the poem.
You put a lot of passion, love, and effort into supporting your clients at work, and your family at home. It can be challenging (and very emotional) when the people you are helping don't say "thank you" or show any gratitude for the support and energy you give them. In this episode learn three tools you can use to change your perspective when someone doesn't show you appreciation.
Episode Time Codes
00:58 Introduction02:42 Scenario03:32 Indrani - Use the "Going to the Movies Tool" to reflect on your actions and reactions when someone shows no gratitude.08:08 Discussion of the "Going to the Movies Tool"12:00 Amy - Use the "How do you want to be perceived" exercise to identify your triggers in this situation.16:46 Discussion of the "How do you want to be perceived" exercise.21:54 Jeremie - Use PERMA to focus on your side of the relationship and don't depend on the other person showing gratitude.27:30 Discussion of the PERMA tool31:00 Conclusion and summary of the three tools
Links and Resources mentioned in this episode
LINK: Find your strengths using the VIA Strengths SurveyBOOK: Flourish by Martin Seligman
In this episode Indrani shares a special meditation to remind you to be kind to yourself when working in, what is often, a thankless job at your shelter.
Links and Resources mentioned in this episode The Anyway Poem Audio
In this meditation Indrani shares a meditation to support you when you are not feeling appreciated by a friend or family member, colleague, or your boss.