Becoming Wildly Resilient

Listen as host Sebastian Calmes, a Wellness Specialist with UK HR Health and Wellness and UK HR Health and Wellness Licensed Clinical Social Worker and Mental Health Therapist, Ann Bassoni, tackle the crucial topic of mental health stigma. We define stigma, explore its public and internalized forms and share strategies to combat it. We also contrast societal views on mental versus physical health, define true mental wellbeing, and discuss common conditions like anxiety, depression and PTSD, covering symptoms, diagnostic considerations, and their widespread prevalence. 

Listen as host Jackie Carroll, a health coach with UK HR Health and Wellness, leads you through a meditation practice to deepen your connection with the natural environment. Each month, Jackie will guide you through a new meditation aimed at deepening the resilience practice offered by co-host Amy Rodquist-Kodet.

Listen as host Amy Rodquist-Kodet, a health coach with UK HR Health and Wellness, explores the science behind environmental wellness, showing how connecting with nature reduces stress, improves focus and boosts mood. Learn five simple, research-backed practices—from mindful walks and "green" micro-breaks to nature sounds and getting your hands dirty—that you can easily incorporate into your life to cultivate resilience and feel more grounded. Each month, Amy will explain a new practice you can try to build your resilience and thrive more; thanks for listening and happy practicing!

On this episode of Becoming Wildly Resilient: Conversations, host Sebastian Calmes, a Wellness Specialist with UK HR Health and Wellness and Professor of Preventative Medicine and Environmental Health, Dr. Erin Haynes, explore the multifaceted concept of environmental wellbeing, emphasizing its direct impact on human health through factors like air and noise pollution, chemical exposure, and natural disasters. Dr. Erin Haynes highlighted the critical link between environmental stewardship and public health, advocating for personal and policy driven actions to mitigate hazards and promote sustainability. 

Listen as host Jackie Carroll, a health coach with UK HR Health and Wellness, leads listeners through an exercise designed to slow down and appreciate food. She emphasizes the importance of recognizing the effort and resources that go into producing and delivering food, and guides listeners through sensory exploration of a food item, including sight, smell and taste. Each month, Jackie will guide you through a new meditation aimed at deepening the resilience practice offered by co-host Amy Rodquist-Kodet.

Listen as host Amy Rodquist-Kodet, a health coach with UK HR Health and Wellness, introduces the Mindful Eating practice which focuses on the experience of eating, both internally by recognizing hunger and fullness cues and externally by engaging the senses, which can improve digestion, prevent overeating and reduce stress. Key strategies include eliminating distractions, eating slowly, chewing thoroughly and using a hunger-fullness scale (1-10) to regulate food intake. This practice takes time to develop, but with patience and consistency, it can help individuals build a healthier relationship with food and better honor their body's needs. Each month, Amy will explain a new practice you can try to build your resilience and thrive more; thanks for listening and happy practicing! 

Listen as host Sebastian Calmes, a Wellness Specialist with UK HR Health and Wellness interviews Dr. Karen McNees, a registered dietitian with UK HR Health and Wellness. Dr. McNees explains the difference between intuitive and mindful eating. Intuitive eating is a more holistic approach to food that takes into account your body's natural wisdom and signals. Mindful eating, on the other hand, is more focused on the eating experience itself. She also discussed the dangers of diet culture and how it can lead to people losing touch with their natural hunger and fullness cues. She encourages people to find a balance between eating healthy foods and enjoying the foods they love. 

Listen as host Jackie Carroll, a health coach with UK HR Health and Wellness, introduces a meditation practice focused on navigating change, using her own "Amazon fast" as an example. She encourages listeners to identify a desired change, break it down into small steps, and celebrate each success along the way, emphasizing self-compassion and support. Each month, Jackie will guide you through a new meditation aimed at deepening the resilience practice offered by co-host Amy Rodquist-Kodet.

Listen as host Amy Rodquist-Kodet, a health coach with UK HR Health and Wellness, introduces Dr. BJ Fogg's Tiny Habits method to create sustainable change. The method focuses on starting with small, easily achievable behaviors (tiny behaviors) and linking them to existing routines (anchors), then celebrating immediately after completing the tiny behavior to reinforce it in the brain. By focusing on small steps and positive reinforcement, the Tiny Habits method helps avoid the common pitfalls of large, unsustainable goals and builds momentum over time. Each month, Amy will explain a new practice you can try to build your resilience and thrive more; thanks for listening and happy practicing!

Listen as host Sebastian Calmes, a Wellness Specialist with UK HR Health and Wellness interviews Dr. Aaron Yelowitz, an Economics Professor at the Gatton College of Business and Economics. Dr. Yelowitz shares how he made sustainable changes to better his health and life satisfaction! Beginning with the use of Noom, a nutrition and dieting app, he was able to discover new aspects of his health and wellbeing he was passionate about, leading to new habits that helped him lose weight, stress less and even help those around him who needed support! UK employees, spouses and retirees have access to a similar program called Wondr Health. If you are a UK employee, spouse or retiree on a UK health plan, you have free access to Wondr Health.  

Listen as host Jackie Carroll, a health coach with UK HR Health and Wellness, leads you through a short meditation focused on creating a vision for your financial well-being! Each month, Jackie will guide you through a new meditation aimed at deepening the resilience practice offered by co-host Amy Rodquist-Kodet. 

Listen as host Amy Rodquist-Kodet, a health coach with UK HR Health and Wellness, shares helpful, research-based practices and tools for gaining more peace through personal finance practice and mastery. Research from the American Psychological Association suggests financial stress is a leading cause of anxiety, depression and even physical health problems like high blood pressure and heart disease. Conversely, feeling like we're in control and have a grasp on our finances is linked to better sleep, improved relationships and greater life satisfaction! Each month, Amy will explain a new practice you can try to build your resilience and thrive more; thanks for listening! 

Part 2 of 2 Listen as host Sebastian Calmes, a Wellness Specialist with UK HR Health and Wellness, and Dr. Bruce Ross, Department of Family Sciences Associate Professor and FFC Program Director, discuss personal finance basics, investing and financial myths and wisdom.   In this episode, Dr. Bruce Ross shares a wealth of personal finance information and wisdom ranging from personal finance basics, investing and money mentalities conducive to success and life satisfaction. We learn how we should prioritize creating an emergency fund that could replace three to six months of income. And investing 20% of our income and retirement accounts that can grow exponentially over time. We also learn that debt, if used with purpose and intentionality, can be called a good debt. And debt used without purpose or without a plan called bad. When is the best time to plant a tree? 20 years ago. When is the second-best time? Right now. Dr. Ross reminds us that we're not powerless. No matter our income, age or life situation. Financial wellness is our responsibility. It's time to plant that tree. 

Part 1 of 2 Listen as host Sebastian Calmes, a Wellness Specialist with UK HR Health and Wellness, and Dr. Bruce Ross, Department of Family Sciences Associate Professor and FFC Program Director, discuss personal finance basics, investing and financial myths and wisdom.   In this episode, Dr. Bruce Ross shares a wealth of personal finance information and wisdom ranging from personal finance basics, investing and money mentalities conducive to success and life satisfaction. We learn how we should prioritize creating an emergency fund that could replace three to six months of income. And investing 20% of our income and retirement accounts that can grow exponentially over time. We also learn that debt, if used with purpose and intentionality, can be called a good debt. And debt used without purpose or without a plan called bad. When is the best time to plant a tree? 20 years ago. When is the second-best time? Right now. Dr. Ross reminds us that we're not powerless. No matter our income, age or life situation. Financial wellness is our responsibility. It's time to plant that tree. 

Listen as host Sebastian Calmes, a Wellness Specialist with UK HR Health and Wellness, and Dr. Bruce Ross, Department of Family Sciences Associate Professor and FFC Program Director, discuss personal finance basics, investing and financial myths and wisdom.   In this episode, Dr. Bruce Ross shares a wealth of personal finance information and wisdom ranging from personal finance basics, investing and money mentalities conducive to success and life satisfaction. We learn how we should prioritize creating an emergency fund that could replace three to six months of income. And investing 20% of our income and retirement accounts that can grow exponentially over time. We also learn that debt, if used with purpose and intentionality, can be called a good debt. And debt used without purpose or without a plan called bad. When is the best time to plant a tree? 20 years ago. When is the second-best time? Right now. Dr. Ross reminds us that we're not powerless. No matter our income, age or life situation. Financial wellness is our responsibility. It's time to plant that tree. 

Listen as host Jackie Carroll, a health coach with UK HR Health and Wellness, leads you through a short meditation focused on building more appreciation around the gifts we receive. Jackie also encourages us to meditate on what we could do or give to others to make a loving, positive impact on them! Each month, Jackie will guide you through a new meditation aimed at deepening the resilience practice offered by co-host Amy Rodquist-Kodet. 

Listen as host Amy Rodquist-Kodet, a health coach with UK HR Health and Wellness, shares helpful, research-based practices and tools for giving and receiving with more intentionality and joy! According to research, when we are generous with our time, talents, money, or creativity, we foster a sense of generosity. Generosity and gift giving are linked to improved psychological health, happiness, well-being, greater vitality, social connections and improved physical health. Generosity even boosts the immune system and decreases stress! Each month, Amy will explain a new practice you can try to build your resilience and thrive more; thanks for listening!

In this episode, Dr. Michelle Martel helps us learn that giving unconditional gifts has the power to elevate our mood and strengthen our social connections. When we prioritize giving in a non-transactional way, we experience more joy and well-being. We also learn oftentimes the most memorable gifts are small, homemade or inexpensive. What counts in a meaningful gift is the love you wish to express to someone. Love that is given freely with no expectation for something in return. This holiday season, consider switching things up with the family. Instead of spending a lot on gifts, consider a family trip or experience. Michelle reminds us that shared experiences tend to have stronger, more lasting positive effects on our well-being, as opposed to giving and receiving material things. 

Listen as host Jackie Carroll, a health coach with UK HR Health and Wellness, leads you through a short meditation focused on building more awareness around our common humanity. How can focusing on our common humanity help us to bridge differences? Each month, Jackie will guide you through a new meditation aimed at deepening the resilience practice offered by co-host Amy Rodquist-Kodet. 

Listen as host Amy Rodquist-Kodet, a health coach with UK HR Health and Wellness, shares helpful, research-based assessments and tools for cultivating our ability to bridge differences! Bridging differences recognizes a common humanity. In the process of Bridging Differences, we may not always find the ideal compromise, but the key is we don't dehumanize each other in the process. This practice consistently requires modesty and cultural humility by accepting the fact we don't all have the answers, or the monopoly on truth. Each month, Amy will explain a new practice you can try to build your resilience and thrive more; thanks for listening! 

Listen as host Sebastian Calmes, a Wellness Specialist with UK HR Health and Wellness, and Dr. Jess Dominguez, Assistant Professor of Communication, discuss the topic of Bridging Differences.   Bridging differences is all about how to have tough conversations, looking past bias, and focusing on what is common as opposed to what is different. Being able to bridge differences is important to well-being because as members of a community, we don't live in isolation. We are diverse in race, creed, genders, opinions, and beliefs. As we continue to develop and evolve as human beings, it's important to remember that our ability to connect with others is a critical component of our well-being. And through remembering our common humanity, we are more likely to see ourselves in everyone, lending to the mutual respects we strive to cultivate for each other. 

Listen as host Jackie Carroll, a health coach with UK HR Health and Wellness, leads you through a short meditation focused on building more resiliency in our lives. This meditation invites us to investigate where and how we can grow our resilience muscles. What need is not being met? Each month, Jackie will guide you through a new meditation aimed at deepening the resilience practice offered by co-host Amy Rodquist-Kodet. 

Listen as host Amy Rodquist-Kodet, a health coach with UK HR Health and Wellness, shares 5 helpful tools and research-based exercises for furthering our mental health resilience! Each month, Amy will explain a new practice you can try to build your resilience and thrive more. 

Listen as host Sebastian Calmes, a Wellness Specialist with UK HR Health and Wellness interviews Laura Williams, a UK Health Care Informatics Director. This special episode invites our guest to share their mental health and personal resilience journey to help end the stigma in getting the needed well-being support or help people need.

Listen as host Jackie Carroll, a health coach with UK HR Health and Wellness, leads you through a short meditation focused on cultivating humility in our lives. How could growing into a humbler person help you thrive more at work, home and beyond? Each month, Jackie will guide you through a new meditation aimed at deepening the resilience practice offered by co-host Amy Rodquist-Kodet.

Listen as host Amy Rodquist-Kodet, a health coach with UK HR Health and Wellness, shares 5 helpful tools and research-based exercises that can help us strengthen our intellectual humility. Each month, Amy will explain a new practice you can try to build your resilience and thrive more.  It's important to ask ourselves questions that test our assumptions, bias or information. We may find that we don't have the whole picture. We may even learn something new!  Try journaling or self-reflecting from a 3rd person view. By creating ‘self-distance,' one may be able to gain a new perspective on one's life, beliefs and challenges.  Practice admitting when you've made a mistake. Research suggests that admitting mistakes can often be seen as a strength as opposed to a weakness! 

Listen as host Sebastian Calmes, a Wellness Specialist with UK HR Health and Wellness and Dr. David Weisenhorn, a Family and Consumer Sciences Senior Extension Specialist, discuss the topics of technology, social media and their impact on well-being. In this conversation, we explore the topic of digital wellbeing and how it impacts other dimensions of wellness. We learned that technology is like a tool. Something to be used with a specific purpose. With any tool it can be used for good or for ill. This conversation reminds us to be mindful and intentional with technology. Without mindfulness and discipline, technology and social media can quickly become a hindrance to wellbeing. Educate yourself on what technology and social media are. Social media is designed to be addictive. With this information, we are better equipped to create positive technology and social media habits.

Listen as host Jackie Carroll, a health coach with UK HR Health and Wellness, leads you through self-reflection meditation to discover what is underneath the urge to check our phones impulsively. What need is not being met that leads us to scroll for hours? Each month, Jackie will guide you through a new meditation aimed at deepening the resilience practice offered by co-host Amy Rodquist-Kodet. 

Listen as host Sebastian Calmes, a Wellness Specialist with UK HR Health and Wellness and Dr. Laura Escobar-Ratliff, Director of the College of Social Work DSW program and Clinical Assistant Professor, discuss the topic of social connection. In this episode we learn that feeling socially connected is a two-way street. Meaning that social connection is our responsibility. Something that requires intentionality in order to create and maintain meaningful social connections. We also learned having a core group of connections provides us with a space to be our authentic selves. A place where we can share not only our wins, but our losses too. Each month, Sebastian Calmes will interview an expert guest with the conversation aimed at deepening the resilience practice and meditation offered by co-hosts, Amy Rodquist-Kodet and Jackie Carroll. 

Listen as host Amy Rodquist-Kodet, a health coach with UK HR Health and Wellness, shares 5 research-backed ways to restore balance in your relationship with technology. Each month, Amy will explain a new practice you can try to build your resilience and thrive more. Key Takeaway: Understand and be honest with your phone usage habits; what apps are you spending the most time on, and does that align with your values?    Key Takeaway: Understand that social media apps are designed to be a bottomless pit of content. You can scroll for hours, and it's always going to try and show you something new.   Key Takeaway: Out of sight, out of mind. Research suggests that just by removing your phone from your sight, productivity can be increased. When the phone is visible the urge to check it is greatly increased.

Listen as host Jackie Carroll, a health coach with UK HR Health and Wellness, leads you through a meditation that helps you deeply reflect on our natural, human desire to make meaningful social connections! Each month, Jackie will guide you through a new meditation aimed at deepening the resilience practice offered by co-host Amy Rodquist-Kodet. 

Listen as host Amy Rodquist-Kodet, a health coach with UK HR Health and Wellness, shares an insightful practice that can help you create more meaningful connections in your life! Each month, Amy will explain a new practice you can try to build your resilience and thrive more.   --- Send in a voice message: https://podcasters.spotify.com/pod/show/becoming-wildly-resilient/message

Listen as host Sebastian Calmes, a Wellness Specialist with UK HR Health and Wellness and Dr. George Wright, UK History Professor and Senior Advisor to Dr. Capilouto, discuss the topic of personal purpose and how one might uncover the purpose driving their lives. Each month, Sebastian Calmes will interview an expert guest with the conversation aimed at deepening the resilience practice and meditation offered by co-hosts, Amy Rodquist-Kodet and Jackie Carroll. --- Send in a voice message: https://podcasters.spotify.com/pod/show/becoming-wildly-resilient/message

Listen as host Jackie Carroll, a health coach with UK HR Health and Wellness, leads you through a meditation designed to help reconnect you with your personal purpose! Each month, Jackie will guide you through a new meditation aimed at deepening the resilience practice offered by co-host Amy Rodquist-Kodet. --- Send in a voice message: https://podcasters.spotify.com/pod/show/becoming-wildly-resilient/message

Listen as host Amy Rodquist-Kodet, a health coach with UK HR Health and Wellness, shares a powerful question we can ask ourselves to stay in alignment with our life purpose. Each month, Amy will explain a new practice you can try to build your resilience and thrive more. --- Send in a voice message: https://podcasters.spotify.com/pod/show/becoming-wildly-resilient/message

Listen as host Sebastian Calmes, a Wellness Specialist with UK HR Health and Wellness and UK HR Health and Wellness Health Coaches, Jackie Carroll and Amy Rodquist-Kodet, discuss the topic of forgiveness. Each month, Sebastian Calmes will interview an expert guest with the conversation aimed at deepening the resilience practice and meditation offered by co-hosts, Amy Rodquist-Kodet and Jackie Carroll.  --- Send in a voice message: https://podcasters.spotify.com/pod/show/becoming-wildly-resilient/message

Listen as host Jackie Carroll, a health coach with UK HR Health and Wellness, leads you through a forgiveness meditation that can help relax the mind, body, and mood! Each month, Jackie will guide you through a new meditation aimed at deepening the resilience practice offered by co-host Amy Rodquist-Kodet.    --- Send in a voice message: https://podcasters.spotify.com/pod/show/becoming-wildly-resilient/message

Listen as host Amy Rodquist-Kodet, a health coach with UK HR Health and Wellness, shares 9 steps we can take to practice forgiveness to reap its healing benefits. This method was researched and pioneered by Dr. Fred Luskin of Standford University. Each month, Amy will explain a new practice you can try to build your resilience and thrive more.     --- Send in a voice message: https://podcasters.spotify.com/pod/show/becoming-wildly-resilient/message

Listen as host Sebastian Calmes, a Wellness Specialist with UK HR Health and Wellness and Professor of Philosophy, Dr. David Bradshaw, discuss the topic of Awe and Beauty. Each month, Sebastian Calmes will interview an expert guest with the conversation aimed at deepening the resilience practice and meditation offered by co-hosts, Amy Rodquist-Kodet and Jackie Carroll. --- Send in a voice message: https://podcasters.spotify.com/pod/show/becoming-wildly-resilient/message

Listen as host Jackie Carroll, a health coach with UK HR Health and Wellness, leads you through a meditation for recognizing the everyday, awe-inspiring things around us! Each month, Jackie will guide you through a new meditation aimed at deepening the resilience practice offered by co-host Amy Rodquist-Kodet.  --- Send in a voice message: https://podcasters.spotify.com/pod/show/becoming-wildly-resilient/message

Listen as host Amy Rodquist-Kodet, a health coach with UK HR Health and Wellness, shares the concept of the Awe Walk, a unique practice that helps us cultivate a recognition and appreciation of the awe-inspiring things around us. Each month, Amy will explain a new practice you can try to build your resilience and thrive more.  --- Send in a voice message: https://podcasters.spotify.com/pod/show/becoming-wildly-resilient/message

Listen as host Sebastian Calmes, a Wellness Specialist with UK HR Health and Wellness and UK Mental Health Therapist, Eric Wilkinson, discuss the topic of Mindful Self-Compassion. Each month, Sebastian Calmes will interview an expert guest with the conversation aimed at deepening the resilience practice and meditation offered by co-hosts, Amy Rodquist-Kodet and Jackie Carroll.   --- Send in a voice message: https://podcasters.spotify.com/pod/show/becoming-wildly-resilient/message

Listen as host Jackie Carroll, a health coach with UK HR Health and Wellness, leads you through a short meditation for offering yourself and others compassion. Each month, Jackie will guide you through a new meditation aimed at deepening the resilience practice offered by co-host Amy Rodquist-Kodet. --- Send in a voice message: https://podcasters.spotify.com/pod/show/becoming-wildly-resilient/message

Listen as host Amy Rodquist-Kodet, a health coach with UK HR Health and Wellness, shares a three-step method for being self-compassionate in difficult times. Each month, Amy will explain a new practice you can try to build your resilience and thrive more.   --- Send in a voice message: https://podcasters.spotify.com/pod/show/becoming-wildly-resilient/message

Listen as host Sebastian Calmes, a Wellness Specialist with UK HR Health and Wellness and UK Professor of Musicology and Ethnomusicology, Dr. Lance Brunner, discuss the topic of kindness for the sake of kindness. Each month, Sebastian Calmes will interview an expert guest with the conversation aimed at deepening the resilience practice and meditation offered by co-hosts, Amy Rodquist-Kodet and Jackie Carroll.   --- Send in a voice message: https://podcasters.spotify.com/pod/show/becoming-wildly-resilient/message

Listen as host Jackie Carroll, a health coach with UK HR Health and Wellness, leads you through a short meditation for cultivating kindness for yourself and others. Each month, Jackie will guide you through a new meditation aimed at deepening the resilience practice offered by co-host Amy Rodquist-Kodet.  --- Send in a voice message: https://podcasters.spotify.com/pod/show/becoming-wildly-resilient/message

Listen as host Amy Rodquist-Kodet, a health coach with UK HR Health and Wellness, talks about being loving and kind to yourself and others. Each month, Amy will explain a new practice you can try to build your resilience and thrive more.  --- Send in a voice message: https://podcasters.spotify.com/pod/show/becoming-wildly-resilient/message

Listen as host Sebastian Calmes, a Wellness Specialist with UK HR Health and Wellness and UK Associate Professor of Psychology and Clinical Psychology, Dr. Shannon Sauer-Zavala, discuss the topic of habits. Each month, Sebastian Calmes will interview an expert guest with the conversation aimed at deepening the resilience practice and meditation offered by co-hosts, Amy Rodquist-Kodet and Jackie Carroll. --- Send in a voice message: https://podcasters.spotify.com/pod/show/becoming-wildly-resilient/message

Listen as host Jackie Carroll, a health coach with UK HR Health and Wellness, leads you through a short meditation focused on cultivating awareness around habits, and how you can add new habits to ones that already exist. Each month, Jackie will guide you through a new meditation aimed at deepening the resilience practice offered by co-host Amy Rodquist-Kodet.  Have feedback or suggestions for future topics? Email us at healthandwellness@uky.edu.   You can listen and follow all episodes of "Becoming Wildly Resilient" wherever you find your podcasts. Spotify listeners can also interact with questions and polls or send a voice memo within the app.  --- Send in a voice message: https://podcasters.spotify.com/pod/show/becoming-wildly-resilient/message

Listen as host Amy Rodquist-Kodet, a health coach with UK HR Health and Wellness introduces us to a new, research-backed approach to forming new habits. Each month, Amy will explain a new practice you can try to build your resilience and thrive more.  Free 5-day Tiny Habits program: https://tinyhabits.com/join/  Learn more about Tiny Habits: https://tinyhabits.com/  UK Human Resources Health and Wellness: https://hr.uky.edu/work-life-and-well-being  Have feedback or suggestions for future topics? Email us at healthandwellness@uky.edu.  You can listen and follow all episodes of "Becoming Wildly Resilient" wherever you find your podcasts. Spotify listeners can also interact with questions and polls or send a voice memo within the app.  --- Send in a voice message: https://podcasters.spotify.com/pod/show/becoming-wildly-resilient/message

Listen as host Jackie Carroll, a health coach with UK HR Health and Wellness, leads you through a short meditation centered around the breath aimed at staying present during stressful times. Each month, Jackie will guide you through a new meditation aimed at deepening the resilience practice offered by co-host, Amy Rodquist-Kodet. --- Send in a voice message: https://podcasters.spotify.com/pod/show/becoming-wildly-resilient/message