Anxiety My Friend - Ansiedade Minha Amiga

What we do in this world has meaning, even if we do not have the capacity to fully understand it. I hope that in 2023 you and I can hold this thought gently in our souls and in our daily practices. - Nick Cave's Red Hand Files: https://www.theredhandfiles.com/i-love-the-song-night-raid/ - Exploring life purposes, Udemy course: https://www.udemy.com/course/life-purposes/

O que nós fazemos no mundo importa, mesmo que não tenhamos a capacidade de o compreender. Eu espero que em 2023 tu e eu possamos segurar este pensamente de forma carinhosa nas nossas almas, e nas nossas práticas diárias. Hoje leio-vos um dos ficheiros das The Red Hand Files de Nick Cave - Os ficheiros da mão vermelha, “The Red Hand Files”, de Nick Cave: https://www.theredhandfiles.com/i-love-the-song-night-raid/ - Explorando diversos sentidos da vida, curso na Udemy: https://www.udemy.com/course/o-sentido-da-vida/

5 perguntas para terminar o ano bem 1. De que formas é que viveste uma vida mais fiel a ti mesma, em vez da vida que os outros esperavam de ti? 2. Quanto é que trabalhaste este ano? 3. Pensa em alturas em que expressaste os teus sentimentos. Pensa em alturas em que não expressaste os teus sentimentos. Como é que te sentiste quando expressaste os teus sentimentos? Como é que te sentiste quando não os expressaste? 4. Há algum amigo de quem te tenhas afastado e do qual te queiras reaproximar? O que é que podes fazer para mudar isso no próximo ano? O que podes fazer em relação a isso neste momento? 5. Lista três dos teus momentos mais felizes deste ano. Como é que podes replicar e propagar mais desses momentos? Como é que podes trazer mais alegria para a tua vida? Materiais: - Episódio sobre limites, Nov 2022: https://open.spotify.com/episode/3JkOuqOClRkZi62ydh44nr?si=4664a9b753ff4145 - Instagram de Justine Ang Fonte: https://www.instagram.com/_good.byes_/ - Livro de Bronnie Ware sobre os 5 principais arrependimentos das pessoas que estão a morrer: https://www.goodreads.com/book/show/13059271-the-top-five-regrets-of-the-dying?from_search=true&from_srp=true&qid=nNLMTVZNWq&rank=1 - Website de Bronnie Ware: https://bronnieware.com/ - Livro de Jordan Grumet, ‘Taking Stock': https://www.goodreads.com/book/show/59365486-taking-stock - Clarissa Pinkola Estés: https://www.clarissapinkolaestes.com/ - Livro, The Myth of Normal, de Dr Gabor Maté: https://www.goodreads.com/book/show/58537332-the-myth-of-normal?from_search=true&from_srp=true&qid=pAxjoKCik5&rank=1 - Documentário da Netflix de Jonah Hill sobre e com o seu terapeuta, Phil Stutz: https://www.netflix.com/tudum/articles/stutz-the-tools - Jingle criado pelo multitalentoso cantautor, guitarrista, produtor Rikki Jordan. https://www.rikkijordan.com/

5 questions to end your year well 1. In what ways did you live a life true to yourself, as opposed to the life others expected of you? 2. How hard have you worked this year? 3. Think of times when you expressed your feelings or didnt express your feelings. How did you feel each time you expressed your feelings and how did you feel each time you did not express your feelings? 4. Are there any friends you're estranged from that you would like to reconnect with? What will you do about it next year? What can you do about it right now? 5. List three of your happiest moments this year. How can you replicate and propagate more of these moments? How can you bring more Joy into your life? Resources: - Episode about boundaries, Nov 2022: https://open.spotify.com/episode/2lkKLDimwSms0gkh8EH0q3?si=df42361a045c47a0 - Justine Ang Fonte's Instagram: https://www.instagram.com/_good.byes_/ - Bronnie Ware's book The top regrets of the dying: https://www.goodreads.com/book/show/13059271-the-top-five-regrets-of-the-dying?from_search=true&from_srp=true&qid=nNLMTVZNWq&rank=1 - Jordan Grumet's book Taking Stock: https://www.goodreads.com/book/show/59365486-taking-stock - Clarissa Pinkola Estés: https://www.clarissapinkolaestes.com/ - Book, The Myth of Normal, by Dr Gabor Maté: https://www.goodreads.com/book/show/58537332-the-myth-of-normal?from_search=true&from_srp=true&qid=pAxjoKCik5&rank=1 - Jonah Hill's Netflix documentary about and with his therapist, Phil Stutz: https://www.netflix.com/tudum/articles/stutz-the-tools - Jingle by the multitalented singersongwriter, guitarist, producer Rikki Jordan. https://www.rikkijordan.com/

Limites, ou porque é que o amor incondicional não é saudável 1. Conhece os teus limites 2. Comunica os teus limites 3. Pergunta às outras pessoas quais os seus limites 4. Pede aquilo que queres Referências / Leituras recomendadas: - Artigo de Steven Pinker no jornal The Guardian, “The media exaggerates negative news. This distortion has consequences”: https://www.theguardian.com/commentisfree/2018/feb/17/steven-pinker-media-negative-news - News literacy network: https://newsliteracynetwork.org/ - Relatório de 2022 da Digital news: https://reutersinstitute.politics.ox.ac.uk/digital-news-report/2022 - Livro de Nancy Kline, “time to think”: https://www.timetothink.com/nancy-kline/ - Curso online gratuito sobre os media (não estava a funcionar da última vez que abri o link): https://www.positive.news/society/media/the-online-course-that-teaches-you-how-to-decode-the-media/ - Frontalidade empática: https://open.spotify.com/episode/4Et3b6f7ltTk75WfWPIuVp?si=ede73681d2de42c3 - Como viver bem, conselhos da Dona Noémia, que define limites claros na sua vida: https://open.spotify.com/episode/34Yu5mvt6uMrtATRatf2Dj?si=dd44e44c3dc64992

Boundaries or why unconditional love is unhealthy 1. Know your boundaries 2. Communicate your boundaries 3. Ask about people's boundaries 4. Ask for what you want References / Recommended reading: - Steven Pinker's article in The Guardian, “The media exaggerates negative news. This distortion has consequences”: https://www.theguardian.com/commentisfree/2018/feb/17/steven-pinker-media-negative-news - Book “Time to think”, by Nancy Kline: https://www.timetothink.com/nancy-kline/ - News literacy network: https://newsliteracynetwork.org/ - Digital news report 2022: https://reutersinstitute.politics.ox.ac.uk/digital-news-report/2022 - Free online course on how to decode the media (at the time of writing this episode, the course was unavailable): https://www.positive.news/society/media/the-online-course-that-teaches-you-how-to-decode-the-media/ - Compassionate directness: https://open.spotify.com/episode/0pqzocXolWtfEbIheyTXPb?si=22f5cb6b565748da

Um episódio e 3 convites: 1. Imagina o inimaginável 2. Reduz reduz reduz 3. Confia e responsabiliza-te Referências Lisboa Possível: https://www.lisboapossivel.pt/ Utopiano Visual, Jan Kamensky: https://www.instagram.com/jankamensky/ Decrescimento 1: https://en.wikipedia.org/wiki/Serge_Latouche#References Decrescimento 2: https://braveneweurope.com/timothee-parrique-is-degrowth-bad-economics Decrescimento 3: https://open.spotify.com/episode/0iJOjSAGdFYYYAjfnfKTug?si=1c1768d04f514be8 Decrescimento 4: https://www.goodreads.com/book/show/53328332-less-is-more?from_search=true&from_srp=true&qid=oi7u7ilMEi&rank=1 Yuval Noah Harari sobre Vipassana: https://www.vogue.in/content/yuval-noah-harari-on-how-vipassana-shaped-his-success-story

(I meant figuratively, not euphemistically!) One episode and 3 invitations: 1. Imagine the unimaginable 2. Scale down 3. Trust and take responsibility References Lisboa Possível: https://www.lisboapossivel.pt/ Visual utopist, Jan Kamensky: https://www.instagram.com/jankamensky/ Degrowth 1: https://en.wikipedia.org/wiki/Serge_Latouche#References Degrowth 2: https://braveneweurope.com/timothee-parrique-is-degrowth-bad-economics Degrowth 3: https://open.spotify.com/episode/0iJOjSAGdFYYYAjfnfKTug?si=1c1768d04f514be8 Degrowth 4: https://www.goodreads.com/book/show/53328332-less-is-more?from_search=true&from_srp=true&qid=oi7u7ilMEi&rank=1 Yuval Noah Harari on Vipassana: https://www.vogue.in/content/yuval-noah-harari-on-how-vipassana-shaped-his-success-story

Segue o link: https://www.udemy.com/course/o-sentido-da-vida/?couponCode=FREEBUNNY123 Ou insere o cupão: FREEBUNNY123 Olá minhas lindas pessoas! Venho aqui com este microepisódio entregar-vos um presente! Finalmente resolvi enfrentar o meu síndroma de impostor e criei o meu primeiro curso na Udemy. Chama-se o sentido da vida mas é muito mais do que isso. Vamos falar de identidades e de valores que nos orientam nas nossas vidas, encontrando sentido nas nossas vidas à medida que vamos vivendo. Até ao final deste mês tenho alguns cupões para que os meus queridos ouvintes possam testar o meu primeiríssimo curso na Udemy. O meu presente é oferecer-te o curso gratuitamente e o teu presente para mim é deixares uma review encorajadora. Como em tudo, procura ser justo, ou seja, se podes pagar o curso, porque não o fazes de graça e ofereces o curso pago a um amigo ou a um familiar? Estou muito entusiasmada por partilhar isto contigo. Um abraço, cheio cheio de amor!

Start with a schedule Monday - Move your body Tuesday - Choose your battles Wednesday - Wind down Thursday - Say thank you and think of others Friday - Food is good Saturday - Satnav day Sunday - Be the solution seeker References: Just Stand Website: https://www.juststand.org/ Microadventure ideas by Alastair Humphreys: https://alastairhumphreys.com/microadventures-3/ 5 to 9 adventures: https://alastairhumphreys.com/5-to-9-thinking/ sub24 hour over-nighter: https://www.adventurecycling.org/blog/s24os/ Positive News: https://www.positive.news/ TED Talk by Jim Vandehei, ‘How to write less but say more': https://youtu.be/v6BmurUpiN0 Street Wisdom with me at Jardim da Estrela: https://www.streetwisdom.org/event/street-wisdom-in-lisbon-portugal/

Ano novo Agenda Nova Segunda-feira - Mexe o teu corpo Terça-feira - Escolhe as tuas batalhas Quarta-feira - Desacelera Quinta-feira - Agradece e pensa nos outros Sexta-feira - Planeia as tuas refeições Sábado - Aventuras locais Domingo - Busca soluções Referências: Página Just Stand: https://www.juststand.org/ Ideias para microadventuras, de Alastair Humphreys: https://alastairhumphreys.com/microadventures-3/ 5 to 9 adventures: https://alastairhumphreys.com/5-to-9-thinking/ sub24 hour over-nighter: https://www.adventurecycling.org/blog/s24os/ Positive News: https://www.positive.news/ TED Talk de Jim Vandehei, ‘How to write less but say more': https://youtu.be/v6BmurUpiN0 Street Wisdom comigo no Jardim da Estrela: https://www.streetwisdom.org/event/street-wisdom-in-lisbon-portugal/

- Lisboa Park Run: https://www.facebook.com/groups/lisboaparkrun e https://www.meetup.com/lisboa-vida-lisbon-good-life/events/286937070/ - Conversations on Love, livro e newsletter, de Natasha Lunn: https://www.conversationsonlove.co.uk/aboutconversationsonlove - Esther Perel: https://www.today.com/health/esther-perel-relationship-expert-shares-parenting-advice-modern-masculinity-t130316 - Livro de Esther Woj, ‘How to raise successful people': https://www.goodreads.com/book/show/40796147-how-to-raise-successful-people - Mais ideias sobre como não gritar: https://anitacleare.co.uk/how-not-to-shout/ - E https://www.empoweringparents.com/article/tired-of-yelling-at-your-child-stop-screaming-and-start-parenting-effectively/ Gratidão: https://www.psychologytoday.com/us/blog/creative-development/201611/why-gratitude-matters Mais gratidão: https://www.huffpost.com/entry/why-its-so-important-to-talk-about-gratitude_n_582b7d05e4b01d8a014b0b70 Roda dos sentimentos: https://www.gottman.com/blog/printable-feeling-wheel/

Lisbon Park Run: https://www.facebook.com/groups/lisboaparkrun and https://www.meetup.com/lisboa-vida-lisbon-good-life/events/286937070/ - Conversations on Love, book and newsletter, by Natasha Lunn: https://www.conversationsonlove.co.uk/aboutconversationsonlove - Esther Perel https://www.today.com/health/esther-perel-relationship-expert-shares-parenting-advice-modern-masculinity-t130316 - Esther Woj's book ‘How to raise successful people': https://www.goodreads.com/book/show/40796147-how-to-raise-successful-people - More ideas on how not to shout: https://anitacleare.co.uk/how-not-to-shout/ - And https://www.empoweringparents.com/article/tired-of-yelling-at-your-child-stop-screaming-and-start-parenting-effectively/ Gratitude: https://www.psychologytoday.com/us/blog/creative-development/201611/why-gratitude-matters More gratitude: https://www.huffpost.com/entry/why-its-so-important-to-talk-about-gratitude_n_582b7d05e4b01d8a014b0b70 Feelings wheel: https://www.gottman.com/blog/printable-feeling-wheel/

Celebrating Nick Cave's Red Hand Files as they pass #200 Thank you for holding our hands and building this community of hope in a world filled with fear.

1 ano de liberdade financeira - IFRA - em Portugal 1. Quão poupados precisas que os teus amigos sejam? 2. Considerarias emigrar? 3. Quando é que deves pagar os teus investimentos? 4. Qual o teu propósito nesta vida? 5. O que podes ensinar aos outros? VSO - Voluntary Services Overseas: https://www.vsointernational.org/ O dinheiro ou a vida, (Your money or your life), de Vicki Robin https://vickirobin.com/books/your-money-or-your-life/ The simple path to wealth, by J L Collins Reddit português sobre educação financeira: https://www.reddit.com/r/literaciafinanceira/comments/urwtoj/mandamentos_de_um_bom_investidor_um_guia_pessoal/ Calculadora de juros compostos: http://moneychimp.com/calculator/compound_interest_calculator.htm Guia pessoal de investimentos por Pedro Brito: https://www.reddit.com/r/literaciafinanceira/comments/urwtoj/mandamentos_de_um_bom_investidor_um_guia_pessoal/ Wallet Activism, de Tanja Hester: https://ournextlife.com/2021/09/08/wallet-activism/ Meetup LisBoa Vida: https://www.meetup.com/lisboa-vida-lisbon-good-life/ Desenha a tua vida, Março 2022: https://open.spotify.com/episode/2mP0uDBFJMuD7myrFQ2Suf?si=f51f6cc2e7f14104

1 year of FIRE in Portugal, 5 questions 1. How frugal do you need your friends to be? 2. Would you consider emigrating? 3. When do you pay your investments? 4. What is your purpose in life? 5. What can you teach others? VSO - Voluntary Services Overseas: https://www.vsointernational.org/ Your money or your life, by Vicki Robin https://vickirobin.com/books/your-money-or-your-life/ The simple path to wealth, by J L Collins Portuguese Reddit about financial independence: https://www.reddit.com/r/literaciafinanceira/comments/urwtoj/mandamentos_de_um_bom_investidor_um_guia_pessoal/ Compound interest calculator: http://moneychimp.com/calculator/compound_interest_calculator.htm Guia pessoal de investimentos por Pedro Brito: https://www.reddit.com/r/literaciafinanceira/comments/urwtoj/mandamentos_de_um_bom_investidor_um_guia_pessoal/ Wallet Activism, by Tanja Hester: https://ournextlife.com/2021/09/08/wallet-activism/ Lisbon Good Life Meetup: https://www.meetup.com/lisboa-vida-lisbon-good-life/ Design your life, March 2022: https://open.spotify.com/episode/2mP0uDBFJMuD7myrFQ2Suf?si=f51f6cc2e7f14104

5 steps to Accepting and Committing to your beach body! Step 1 - Go on a diet (everything you eat routinely is your diet!) Step 2 - Get clothes that fit you Step 3 - Sleep Step 4 - Move Step 5 - Spend quality time with friends - Jingle by the multi-talented Rikki Jordan. Singer, songwriter, guitarist, producer: https://www.rikkijordan.com/ - Russ Harris and ACT - https://www.actmindfully.com.au/ - Simon Hill - The proof is in the plants: https://theproof.com/book/ - Tiny Habits - BJ Fogg: https://tinyhabits.com/ - Second hand clothes in Lisbon - Humana: https://www.humana-portugal.org/ - Miriam E Nelson, Strong women stay young - Just start, January 2022: https://open.spotify.com/episode/37jHvGJxSGTej7PHz1j4S5?si=11e01d1d0bfa4c0d - Setting Goals + Changing Habits, February 2021: https://open.spotify.com/episode/31AM1rNh3MYnw8tSEigHZQ?si=5827b6447c714e82 - World Health Organization. Geneva: World Health Organization; 2015 [cited 2018 Sep 14]. Q&A on the carcinogenicity of the consumption of red meat and processed meat Every move counts towards better health https://www.who.int/news/item/25-11-2020-every-move-counts-towards-better-health-says-who - BBC Goodfood: https://www.bbcgoodfood.com/howto/guide/vegan-diet-better-environment - Book Juicy Tomatoes, by Susan Swartz: https://www.goodreads.com/book/show/186986.Juicy_Tomatoes - The Guardian's article ‘Phones are like a scab we know we shouldn't pick': the truth about social media and anxiety - https://www.theguardian.com/lifeandstyle/2022/may/22/phones-are-like-a-scab-we-know-we-shouldnt-pick-the-truth-about-social-media-and-anxiety?CMP=Share_AndroidApp_Other - Maya Angelou, The Complete Poetry: https://store.virago.co.uk/products/maya-angelou-the-complete-poetry

Um corpo de verão em 5 passos?! Espero que com estes passos, cada vez mais aceites e te comprometas com o teu corpo de verão, de inverno, de primavera e de outono! Step 1 - Faz uma dieta (o que comes regularmente é a tua dieta!) Step 2 - Compra a roupa certa Step 3 - Dorme Step 4 - Mexe-te Step 5 - Passa tempo de qualidade com amigos

In this episode, you will hear a tiny summary of Noémia's sweet advice. Some of the lessons learned by me from her are: 1. Gratitude 2. Comunity 3. The meaning(s) of life 4 Routines 5. Non-codependent love 6. Humility - As always, Jingle made by the multitalented singer-songwriter, guitarist and producer, Rikki Jordan. https://www.rikkijordan.com/ - Bluezones research: https://www.bluezones.com/

Neste episódio oiçam a sabedoria e doçura da Dona Noémia. Algumas das aprendizagens a levar: 1. Gratidão 2. Comunidade 3. Sentido da vida 4 Rotinas 5. Amor não co-dependente 6. Humildade Registaram mais alguma? Partilhem comigo no Instagram @raquelcoelhobunny - Como sempre, Jingle criado pelo multitalentoso cantautor, guitarrista, produtor Rikki Jordan. https://www.rikkijordan.com/ - pesquisa Bluezones: https://www.bluezones.com/

Da poesia em todos os tempos - Livro “Os invencíveis” de Raquel Serejo Martins: https://www.bertrand.pt/livro/os-invenciveis-raquel-serejo-martins/22447442 - Texto de Domingos Fernandes retirado da sua página de Facebook. - Jingle criado pelo multitalentoso cantautor, guitarrista, produtor Rikki Jordan. https://www.rikkijordan.com/

Design your life with the choices you make. - Big choices: partner, friends, house, car, children - Small choices with big consequences: Food, movement, friends - Jingle by the multi-talented Rikki Jordan. Singer, songwriter, guitarist, producer: https://www.rikkijordan.com/ - Russ Harris and ACT - https://www.actmindfully.com.au/ - Earthing Ed's book: https://earthlinged.org/book - Tim Spector's book: https://www.tim-spector.co.uk/spoonfed/ Bluezones research: https://www.bluezones.com/research/ - Car reflections: https://open.spotify.com/episode/13moxeBMrkRFzvc6dNithj?si=e8f1a1b747634283 - Permanently inspired by: @jasonlsilva @fwfg ADDENDUM: I made a mistake! I mentioned Earthling Ed's book, which I have on my "to read" list, but I meant to recommend Simon Hill's book, "The proof is in the plants": https://plantproof.com/book/

Desenha a tua vida fazendo escolhas. - Grandes escolhas: Parceiro, amigos, casa, carro, crianças - Pequenas escolhas com grandes consequências: alimentação, movimento, amigos - Março 2021 novo amor, 5 passo https://open.spotify.com/episode/07ObypQ6okSBZZ5e5xkyc8?si=f109d21256fd4ad7 - Julho 2021independencia financeira, 5 pensamentos https://open.spotify.com/episode/5bmd2Xe4Q3mZxVVwXl8JgP?si=8762792e9dac4ec5 - Jingle criado pelo multitalentoso cantautor, guitarrista, produtor Rikki Jordan. https://www.rikkijordan.com/ - Russ Harris e ACT - https://www.actmindfully.com.au/ - Livro de Earthing Ed: https://earthlinged.org/book - Livro de Tim Spector: https://www.tim-spector.co.uk/spoonfed/ - Investigação sobre Bluezones: https://www.bluezones.com/research/ - Reflexões sobre carros: https://open.spotify.com/episode/13moxeBMrkRFzvc6dNithj?si=e8f1a1b747634283 - Permanentemente inspirada por: @jasonlsilva @fwfg ADENDA: No episódio mencionei o livro do Earthling Ed, mas na verdade enganei-me! Esse está na minha lista de "a ler", mas o que eu queria mesmo sugerir era o livro do Simon Hill, que se chama "The proof is in the plants": https://plantproof.com/book/

- January 2022 episode “just start”: https://open.spotify.com/episode/37jHvGJxSGTej7PHz1j4S5?si=0f6b3f0275934acc - February 2021 episode “setting goals and changing habits: https://open.spotify.com/episode/31AM1rNh3MYnw8tSEigHZQ?si=51afd54a15de4ab2 - October 2020 episode “Dr Rangan Chatterjee feel better in 5”: https://open.spotify.com/episode/6UGSYA8vwsYfhjBgCHOBCk?si=8973af17f3e64d4e - LisBoa Vida - Lisbon Good Life on Meetup: https://www.meetup.com/lisboa-vida-lisbon-good-life/ - David Siegel's Meetup platform: https://www.meetup.com/home/ - BJ Fogg's book: tiny habits https://tinyhabits.com/ - Health Service in Portugal SNS 808242424 - Seth Godin: https://www.sethgodin.com/ - Shift You Yoga, with Carla Gonçalves: https://youtube.com/channel/UCVxumls7aKm1bNgQPSn7bCg - Yoga with Adriene, with Adriene Mischler: https://yogawithadriene.com/ - Niyama Yoga studio: https://linktr.ee/NiyamaYogaStudio

- Episódio de janeiro 2022, “começa simplesmente”: https://open.spotify.com/episode/1Ppl3IcPzDj4kU5z2j9txJ?si=20697320eb7c491a - Episódio de Outubro 2020 onde partilho alguns petiscos deliciosos do Dr Rangan Chatterjee https://open.spotify.com/episode/1fFmKKZ5DOlwH4eKLG4nLi?si=15872cd0ae1546d3 - Episódio de fevereiro 2021: “definir objectivos, 5 passos”: https://open.spotify.com/episode/0HlCp63ZvmGkgTn48klyNr?si=ad8acb3a51304a9e - LisBoa Vida - Lisbon Good Life no Meetup: https://www.meetup.com/lisboa-vida-lisbon-good-life/ - Plataforma do David Siegel, Meetup: https://www.meetup.com/home/ - Livro do BJ Fogg “tiny habits”: https://tinyhabits.com/ - Apoio psicológico do SNS 808242424 - Seth Godin: https://www.sethgodin.com/ - Shift You Yoga, com Carla Gonçalves: https://youtube.com/channel/UCVxumls7aKm1bNgQPSn7bCg - Yoga with Adriene, com Adriene Mischler: https://yogawithadriene.com/ - Niyama Yoga studio: https://linktr.ee/NiyamaYogaStudio

Hoje quero encorajar-te a adoptar a atitude de "começar simplesmente" em 3 aspectos da tua vida: respiração, alimentação e movimento. - Jingle criado pelo multitalentoso cantautor, guitarrista, produtor Rikki Jordan. https://www.rikkijordan.com/ - 30 dias de yoga com Adriene Mischler: https://do.yogawithadriene.com/move - Just stand, o site sobre movimento no dia a dia. https://www.juststand.org/ - Leitura sobre respiração: - Artigo do The Guardian: “A sigh's not just a sigh - it's a fundamental life-sustaining reflex”https://www.theguardian.com/science/2016/feb/08/a-sighs-not-just-a-sigh-its-a-fundamental-life-sustaining-reflex - Breathing: An Introduction By Dr. Andrew Weil M.d. https://breathwork.eu/index.php?option=com_content&view=article&id=749:breathing-an-introduction-by-dr-andrew-weil-md-&catid=8&Itemid=2768 - 4-7-8 breath by Dr Weil: https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/ - Livro de James Nestor: ‘Breath' - Artigo sobre sistemas autónomos: Waxenbaum JA, Reddy V, Varacallo M. Anatomy, Autonomic Nervous System. [Updated 2021 Jul 29]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK539845/ - Leitura sobre comida: - Hill, S. (2021). The Proof Is in the Plants: How Science Shows a Plant-Based Diet Could Save Your Life (and the Planet). Penguin Life Australia. - Spector, T. (2021). Spoon-Fed: Why Almost Everything We've Been Told About Food is Wrong. Jonathan Cape. - Um livro que ainda estou a ler mas que me está a entusiasmar já: Já o leste? Se sim, o que achaste? Chama-se “Eat to beat depression and anxiety” e foi escrito pelo Drew Ramsey, um psiquiatra https://drewramseymd.com/who-we-are/

Resources: - Jingle by the multi-talented Rikki Jordan. Singer, songwriter, guitarist, producer: https://www.rikkijordan.com/ - Adriene Mischler's 30 day challenge for January 2022: https://do.yogawithadriene.com/move - Just Stand, the website about incorporating movement into your days. https://www.juststand.org/ Breathing reading: - The Guardian article: “A sigh's not just a sigh - it's a fundamental life-sustaining reflex”https://www.theguardian.com/science/2016/feb/08/a-sighs-not-just-a-sigh-its-a-fundamental-life-sustaining-reflex - Breathing: An Introduction By Dr. Andrew Weil M.d. https://breathwork.eu/index.php?option=com_content&view=article&id=749:breathing-an-introduction-by-dr-andrew-weil-md-&catid=8&Itemid=2768 - 4-7-8 breath by Dr Weil: https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/ - James Nestor's book, ‘Breath' - Article about the autonomic systems: Waxenbaum JA, Reddy V, Varacallo M. Anatomy, Autonomic Nervous System. [Updated 2021 Jul 29]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK539845/ - Eating reading: Hill, S. (2021). The Proof Is in the Plants: How Science Shows a Plant-Based Diet Could Save Your Life (and the Planet). Penguin Life Australia. - Spector, T. (2021). Spoon-Fed: Why Almost Everything We've Been Told About Food is Wrong. Jonathan Cape. - Here's a book I've only read a sample of, but I'm excited about. Have you read it? If so, what do you think? It's called “Eat to beat depression and anxiety” and it's written by Drew Ramsey, a psychiatrist.Link to his page https://drewramseymd.com/who-we-are/

I bid 2021 good-bye with two pieces of news and two wishes for you, my beloveds. News: 1. #Spotify now allows us to rate podcasts! I invite you to rate this podcast and to share it with your friends and family. https://open.spotify.com/show/1vcnWFBpvvJdIcNzZK2HTn?si=6449ff061f864dba 2. From January 2022 onwards this podcast will have a tailor made jingle, created by someone special. Stay tuned! Wishes: 1. Read more children's books 2. Believe in science

Despedida de 2021 com duas novidades e dois desejos! Novidades: 1. O spotify agora deixa fazer avaliações! Convido-vos a deixarem a vossa aqui e a partilharem o podcast com quem mais amam. https://open.spotify.com/show/1vcnWFBpvvJdIcNzZK2HTn?si=6449ff061f864dba 2. A partir de Janeiro de 2022, este podcast terá um jingle feito à medida por alguém especial! Desejos: 1. Leiam mais livros infantis e infanta-juvenis 2. Acreditem em ciência Com amor, Raquel Coelho @raquelcoelhobunny

Episódio final desta mini-série sobre independência financeira. De ansiedade financeira, a liberdade financeira, sem milagres e com determinação! Materiais: - Reddit sobre literacia financeira, para uma maior liberdade financeira (Pedro Brito): https://www.reddit.com/r/literaciafinanceira/ - Grupo FIRE Portugal (Luís Jordão): https://www.facebook.com/groups/firetalksportugal/ - Website da Paula Cordeiro: https://paulacordeiro.com/ - J L Collins: https://jlcollinsnh.com/ - Um post em que o Mr Money Moustache's explica como fez uma bomba de calor! https://www.mrmoneymustache.com/2021/10/05/diy-heat-pump/ - Ramit Sethi: https://www.creativelive.com/class/money-creative-professionals-ramit-sethi/lessons/personal-finance-basics - Livro da Vicki Robin, ‘O dinheiro ou a vida': https://www.amazon.com/Your-Money-Life-Transforming-Relationship/dp/0143115766

Part 3 of 3 about financial independence. From financial anxiety to financial freedom. Listen to 7 wonderful guests sharing humbly. Resources: Reddit about financial literacy, for more financial freedom (Pedro Brito): https://www.reddit.com/r/literaciafinanceira/ FIRE Portugal group (Luís Jordão): https://www.facebook.com/groups/firetalksportugal/ Paula Cordeiro's website: https://paulacordeiro.com/ J L Collins: https://jlcollinsnh.com/ Mr Money Moustache's blog post on how he built a DIY heart pump! https://www.mrmoneymustache.com/2021/10/05/diy-heat-pump/ https://www.creativelive.com/class/money-creative-professionals-ramit-sethi/lessons/personal-finance-basics Vicki Robin's book, ‘Your money or your life': https://www.amazon.com/Your-Money-Life-Transforming-Relationship/dp/0143115766

From financial anxiety to financial freedom Resources: Reddit about financial literacy, for more financial freedom (Pedro Brito) https://www.reddit.com/r/literaciafinanceira/ FIRE Portugal group (Luís Jordão): https://www.facebook.com/groups/firetalksportugal/ Paula Cordeiro's website: https://paulacordeiro.com/ J L Collins: https://jlcollinsnh.com/ Park Run: https://www.parkrun.com/

Da ansiedade financeira à liberdade financeira! Materiais e referências: Reddit sobre literacia financeira, para que tenhamos maior liberdade (Pedro Brito) https://www.reddit.com/r/literaciafinanceira/ Grupo FIRE Portugal (Luís Jordão): https://www.facebook.com/groups/firetalksportugal/ Página da Paula Cordeiro: https://paulacordeiro.com/ Escritos do J L Collins: https://jlcollinsnh.com/ Park Run: https://www.parkrun.com/

FIRE - Financial Freedom - A sneak peak (Part 1 of 3) After an episode about financial anxiety, today we have an episode about financial freedom. The 5 questions asked are: 1. Why do you save and invest? 2. When is the best time to start saving and investing? 3. How can you invest on a low salary? 4. What's a surprising way in which you save? 5. If you could only work 4 days a week (or once you reach fire) what would you do with the extra day off?

IFRA FIRE Liberdade Financeira - Sneak peak (Parte 1 de 3) Depois do episódio sobre ansiedade financeira, hoje temos um sobre Liberdade Financeira! As 5 perguntas ‘as quais podem ir respondendo: 1. Porque é que poupas?investes 2. Qual a melhor altura para se começar a poupar? 3. Como é que se pode investir quando se tem um salário baixo? 4. Diz-me uma forma surpreendente como poupas? 5. Se pudesses trabalhar apenas 4 dias por semana (ou quando atingires IFRA), o que gostarias de fazer com esse dia livre? Agora, deliciem-se com estes pedacinhos de inspiração ‘a liberdade financeira, na construção de uma vida autêntica e plena, aceitando o que não se pode mudar, mudando o que se pode.

5 pensamentos que te podem estar a aprisionar. Como podes escapar da corrida dos ratos e viver com liberdade financeira. Imagem de: https://bikeportland.org/2011/12/12/new-study-compares-bicyclings-co2-emissions-to-other-modes-63536

Financial Anxiety - Financial independence It's time to change five thoughts that are keeping you trapped in the rat race, and turn them into 5 thoughts that will liberate you and set you free. 1. This car is embarrassing 2. What will they think when they see my crappy phone? 3. I don't look good enough 4. I have to go to the fancy restaurant every week because that's what my friend expect 5. My house is not big enough https://bikeportland.org/2011/12/12/new-study-compares-bicyclings-co2-emissions-to-other-modes-63536

In this episode, we talk about Carol Dweck's Fixed & Growth Mindsets. We'll be guided by 2 questions: 1. What kind of mindset do you have? 2. How do you compliment yourself and others? Resources - Jacqueline Novogratz's book & online course ‘Manifesto for a moral revolution' https://acumen.org/moralrevolution/ - TED Talk by Carol Dweck: https://www.ted.com/talks/carol_dweck_the_power_of_believing_that_you_can_improve

Mentalidade Fixa ou Mentalidade de Crescimento, de Carol Dweck 1. Que tipo de mentalidade tens? 2. Como é que elogias? Recursos: - Livro e curso de Jacqueline Novogratz: ‘Manifesto for a moral revolution' https://acumen.org/moralrevolution/ - TED Talk de Carol Dweck: https://www.ted.com/talks/carol_dweck_the_power_of_believing_that_you_can_improve

Today I bring you an episode filled with questions. What is enough? Please share your answers on Instagram @raquelcoelhobunny The wonderful Adriene Mischler, of Yoga With Adriene, reminds us that “a little goes a long way”. But how little is enough? And how far is a long way? What is enough'? I suggest you ask yourself this question while thinking about the 3 following aspects: 1. health (and beauty) 2. money (and possessions) 3. community (includes family and friends) Resources: - Jamie Wheal and his Flow Genome: https://www.ecosia.org/search?q=flowgenome+jamie+wheal - Yoga with Adriene: https://www.youtube.com/user/yogawithadriene - Compound interest calculator: http://www.moneychimp.com/calculator/compound_interest_calculator.htm - Maximizing Versus Satisficing: Happiness Is a Matter of Choice, by Schwartz et al: https://pubmed.ncbi.nlm.nih.gov/12416921/ - Bluezones, places in the world where people live longer, better lives: https://info.bluezonesproject.com/origins - The minimalists, less is now: https://www.netflix.com/watch/81074662?trackId=14277281&tctx=-97%2C-97%2C%2C%2C%2C

Hoje trago-vos um episódio cheio de perguntas. O que é suficiente? Sugiro que faças esta pergunta pensando em 3 aspectos: saúde (e beleza), dinheiro (e posses, comunidade (família e amigos)Eu adorava que partilhasses as tuas respostas pelo Instagram em @raquelcoelhobunny Newsletter aqui: https://shoutout.wix.com/so/8eNcJhZSc?languageTag=en#/main

Ralações nas Relações - Sumário 1. Faz uma lista do que não está a correr bem na relação. 2. Faz uma lista do que adoras nesta pessoa. 3. Usa som e movimento. 4. Lidem com 1 assunto de cada vez. 5. Usem os 5 passos de frontalidade empática Recursos: https://www.ted.com/talks/katie_hood_the_difference_between_healthy_and_unhealthy_love?language=en&utm_campaign=social&utm_medium=referral&utm_source=facebook.com&utm_content=talk&utm_term=social-science&fbclid=IwAR1rUQwCRxUCIsof7XldIaFHNMP60U6MK1oslyD0OYiEgeSaKnx0spsaT5o Episódio sobre frontalidade empática, de 4 Abril 2020: https://open.spotify.com/episode/4Et3b6f7ltTk75WfWPIuVp?si=mfwTE9gbT_WEP578TS4gDA

Relationship crisis - Summary 1. List why you are with this person. 2. List what needs are not being met. 3. Use breath, sound and movement. 4. Deal with 1 issue at a time. 5. Use the 5 step compassionate directness process Resources: https://www.ted.com/talks/katie_hood_the_difference_between_healthy_and_unhealthy_love?language=en&utm_campaign=social&utm_medium=referral&utm_source=facebook.com&utm_content=talk&utm_term=social-science&fbclid=IwAR1rUQwCRxUCIsof7XldIaFHNMP60U6MK1oslyD0OYiEgeSaKnx0spsaT5o Episode about compassionate directness, April 4, 2020: https://open.spotify.com/episode/4Et3b6f7ltTk75WfWPIuVp?si=mfwTE9gbT_WEP578TS4gDA #ista #anxiety #love #relationships #covidlove #loveintimesofcovid #crisis #crises #theschooloflife #oscarwilde #judbrewer #estherperel #fernandopessoa

“Compatibility is not the precondition of love; it is the achievement of love.” Alain de Botton Before you commit, take these 5 steps: 1. Know yourself 2. Know your partner 3.Discuss everything openly 4. Make agreements & update them 5. Do not compete, complete! Resources: 9 questions to ask before you commit: https://www.huffpost.com/entry/9-questions-to-ask-before-committing-to-a-relationship_b_5924554 10 Things to Ask Before You Commit to a Forever Relationship, Abigail Brenner: https://www.psychologytoday.com/us/blog/in-flux/201801/10-things-ask-you-commit-forever-relationship Vironika Tugaleva's book, ‘The art of talking to yourself - self awareness meets the inner conversation': https://www.vironika.org/books/ Impact theory, Tom Bilyeu: https://impacttheory.com/ #anxietymyfriend #alaindebotton #TSL #tombilyeu #vironikatugaleva #anxiety #loveandcovid Photo from: https://www.alaindebotton.com/press-photo-archive/

*Sumário do episódio - Os 5 passos a dar antes de te comprometeres:* 1. Conhece-te a ti mesm@ 2. Conhece a tua parceira ou o teu parceiro 3. Discutam tudo de forma aberta 4. Façam acordos sobre tudo e revisitem esses acordos 5. Não compitam, complementem-se Recursos a seguir ou ler: - 9 perguntas a fazer antes de comprometeres: https://www.huffpost.com/entry/9-questions-to-ask-before-committing-to-a-relationship_b_5924554 - 10 Things to Ask Before You Commit to a Forever Relationship, Abigail Brenner: https://www.psychologytoday.com/us/blog/in-flux/201801/10-things-ask-you-commit-forever-relationship - Livro da Vironika Tugaleva, ‘The art of talking to yourself - self awareness meets the inner conversation: https://www.vironika.org/books/ - Impact theory, the Tom Bilyeu: https://impacttheory.com/ - Poeta Ana Luiza Costa: https://www.instagram.com/analuiza.costaa/ - The School of Life, de Alain de Botton: https://www.theschooloflife.com/ - Video super catita de Alain de Botton - https://www.youtube.com/watch?v=Ctz6eJ3Pr94

Summary of today's episode: “The feeling of success is what wires in the habit” BJ Fogg The 5 steps for setting goals that matter & changing habits for good: 1. Start now 2. Ask why? 3. Start small 4. Glue the new routine to a well-established one 5. Celebrate! The 3 aspects to consider when changing habits: motivation + ability + prompt Recommendations: - Data mentioned during the episode: https://www.forbes.com/sites/ashiraprossack1/2018/12/31/goals-not-resolutions/?sh=a0a171e3879a and https://www.news.com.au/lifestyle/real-life/the-date-most-people-give-up-on-their-new-years-resolution/news-story/91f50b7c5eef040100fcdd04963efd15 - Book & Course by Jacqueline Novogratz: https://acumen.org/moralrevolution/ - The chat that Jay Shetty had on the incredible Dr Rangan Chatterjee's podcast: https://podcasts.apple.com/ae/podcast/feel-better-live-more-with-dr-rangan-chatterjee/id1333552422?i=1000490528473&fbclid=IwAR1s69VE2jtS_iuZafdzwongDA7gseZJlEzpkT8ntDxlgCScK6W3a20h87c - BJ Fogg's book ‘Tiny habits': https://tinyhabits.com/ - Free classes by BJ Fogg: https://tinyhabits.com/expert-help/ - Dr Rangan Chatterjee's ‘Feel better in 5' Book & Programme: https://drchatterjee.com/feel-better-in-5/ #anxiety #drranganchatterjee #jayshetty #habits #tinyhabits #bjfogg #acumen #jacquelinenovogratz #selfhelp #coaching

Sumário: “A sensação de sucesso é o que solidifica o hábito” BJ Fogg Os 5 passos a seguir ao definir objetivos e mudar comportamentos de forma sustentável: 1. Começa simplesmente. 2. Pergunta porquê? 3. Grão a grão - pequeno 4. Cola a nova rotina a uma rotina bem estabelecida 5. Celebra! Os 3 aspectos a considerar quando se mudam comportamentos: motivação + habilidade + lembrete Recomendações de leitura e cursos: - Dados mencionados durante o episódio: https://www.forbes.com/sites/ashiraprossack1/2018/12/31/goals-not-resolutions/?sh=a0a171e3879a e https://www.news.com.au/lifestyle/real-life/the-date-most-people-give-up-on-their-new-years-resolution/news-story/91f50b7c5eef040100fcdd04963efd15 Curso e livro da Jacqueline Novogratz: https://acumen.org/moralrevolution/ - A conversa que o Jay Shetty teve no podcast do incrível Dr Rangan Chatterjee: https://podcasts.apple.com/ae/podcast/feel-better-live-more-with-dr-rangan-chatterjee/id1333552422?i=1000490528473&fbclid=IwAR1s69VE2jtS_iuZafdzwongDA7gseZJlEzpkT8ntDxlgCScK6W3a20h87c - Livro ‘Tiny habits' do BJ Fogg https://tinyhabits.com/ - Aulas grátis do BJ Fogg: https://tinyhabits.com/expert-help/ - Livro e programa ‘Sente-te melhor em 5 minutos' do Dr Rangan Chatterjee: https://drchatterjee.com/feel-better-in-5/

Jan 2021 The prolonged confinement What was meant to be a set of temporary measures back in March 2020 has dragged in time. Nearly a year has gone by and hospitals are struggling to respond to all the demands. If you live alone, create a small emotional support group. Communicate with compassionate directness. Revisit the episode published April 4th for a deeper explanation of the 5-steps involved in compassionate directness. 1. Checking in 2. Concrete obs 3. Feeling/consequence 4. Proposal 5. Agreement/Negotiation https://open.spotify.com/episode/4Et3b6f7ltTk75WfWPIuVp?si=WNBBcMncQvelaAiVsg1Nmw Movement - not everyone lives in a mansion, so all these require no space or equipment (inspired by @Dr Rangan Chatterjee's book “Feel better in 5” https://drchatterjee.com/feel-better-in-5/) Sunday squats Monday mountain climbers Tuesday you choose Wednesday walks Thursday 30 second wall sit Friday jump squats Saturday sit ups 4. Feed yourself - find out what works for you. 5. Pleasure 6. Read 7. Fantasy 8. Daily gratitude Numbers about access to electricity from: https://ourworldindata.org/number-of-people-in-the-world-without-electricity-access-falls-below-one-billion

Jan 2021 Confinamento, a emergência em prolongamento O que seriam medidas temporárias em Março de 2020, prolongam-se no tempo. Quase 1 ano volvido e estamos em novo estado de confinamento. Aqui ficam 8 estratégias para nos ajudar a todos: 1. Se vives sozinha ou sozinho, estabelece um pequeno grupo de seguranca emocional. 2. Comunica com frontalidade empática (Vê os 5 passos no epsódio de 4 de Abril 2020: https://open.spotify.com/episode/4Et3b6f7ltTk75WfWPIuVp?si=WNBBcMncQvelaAiVsg1Nmw). 3. Mexe o corpo. 4. Descobre a alimentação que funciona para ti. 5. Cria momentos de prazer. 6. Lê livros de papel ou electrónicos, mas desligado da internet. 7. Fantasia. 8. Mantém um sucinto diário de gratidão. Poema de: Raquel Serejo Martins Dados sobre electricidade daqui: https://ourworldindata.org/number-of-people-in-the-world-without-electricity-access-falls-below-one-billion

CAUTION: 1 swearword present in the episode (sh**ty) A reflection about my first year of podcast, divided into key learnings: 1. You are not your fear. 2. Go ahead & do what you believe is the best, even if it does not please everyone. 3. Ship before you're ready. 4. Avoid conformity traps. My hopes & dreams for the podcast for 2021: 1. Interview youth who are daring to dream and building a better world. 2. Improve the sound quality of my podcast. 3. Collaborate with governmental entities, NGOs and charities who are working in the world of anxiety and designing healthier, happier lifestyles. 4. Continue these episodes in a balance between freedom and structure. Links and recommendations: - email: unicornsinballoonfactories@gmail.com - Love letter 2020: https://unicornsandballoons.wixsite.com/website/blog - - Acumen: https://acumen.org/about/ - Seth Godin: https://www.sethgodin.com/ - Masters of scale, Reid Hoffman: https://mastersofscale.com/ - Steven Pressfield: https://stevenpressfield.com/ - Paypal donation button: https://www.paypal.com/donate?hosted_button_id=BECE2AQW6R9BY - Different translation of the poem I translated and read: https://www.newstatesman.com/blogs/cultural-capital/2012/09/trials-and-tribulations-translator

Reflexão sobre o podcast. O que aprendi nest primeiro ano e o que quero para o podcast em 2021. Aprendizagens: 1. Tu não és o teu medo. 2. Segue adiante e faz o que acreditas ser o melhor. 3. Ship before you're ready / Envia antes de estar pronto. 4. Evita armadilhas conformistas. Os meus sonhos para o podcast em 2021: 1. Entrevistar jovens que estão a ousar sonhar com um mundo melhor e que estão a tomar acção para criar esse mundo. 2. Melhorar a qualidade sonora dos episódios. 3. Colaborar com entidades governamentais e não governamentais, pequenas empresas, startups que trabalham no mundo da ansiedade e que investem em estilos de vida mais felizes e saudáveis. 4. Continuar a criar estes episódios num balanço entre liberdade e estrutura. Links: - email: unicornsinballoonfactories@gmail.com - Carta de amor 2020: https://unicornsandballoons.wixsite.com/website/blog - Acumen: https://acumen.org/about/ - Seth Godin: https://www.sethgodin.com/ - Masters of scale, de Reid Hoffman: https://mastersofscale.com/ - Steven Pressfield: https://stevenpressfield.com/ - Botão de doação no paypal aqui: https://www.paypal.com/donate?hosted_button_id=BECE2AQW6R9BY