Chill By Nette: Health & Wellness Podcast

This episode further discusses the importance of uncovering the deeper dimension within the self, and how one is able to witness arising beauty and courage when they are in this state of consciousness or "being-ness". It seeks to explore: 1) How does one get in touch with the deeper dimension of the self? 2) How does one understand the self in a way that benefits their well-being? For more, chill in now! "Being is seeing the human dimension." - Stephen R. Covey Key Summary: 0:00 Intro 4:37 How does knowing the deeper dimension change the way we navigate external challenges? 6:34 How does knowing the deeper dimension deepen our empathy and love for others? 8:28 What is the concept of “Ego” and its primary function? 10:08 When does ego become a problem? 11:25 Personal Story: A recent encounter that deepened my understanding of the term “self” 21:28 How “thinking” steals us away from the present moment? 23:30 How to build our “presence power” in various aspects of our lives? 26:06 Documenting a milestone of personal growth 28:23 Introducing the concept of a “fluid identity” by Psychoanalyst Allen Wheelis 30:25 Closing words on Series 2 + reflection on mindfulness journey

This episode raises awareness on the importance of uncovering our state of "being-ness" - a deeper dimension of the self beyond conceptualisation. Re-visiting my previous knowledge of what constitutes the sense of self, the question I seek to explore in this episode is: What is “the self” essentially? It urges one to re-look into their sense of self by encouraging an understanding of the self at two different, yet non-contradictory levels. Leveraging learned concepts and personal experience, the episode serves to deepen our connection with our inner world. For more, chill in now! "There is more to the self than what we can label and conceptualise it to be." - Jeannette Qhek Key Summary: 0:00 Intro 1:30 Understanding the self through “conceptualisation” 3:00 Why is the construction of self-identity a fundamental human need? 4:00 The limitations of “self-conceptualisation” 5:40 Introducing the self beyond “conceptualisation” 7:30 What is the deeper dimension of the self? (i.e., state of "being-ness") 10:20 Personal journey: uncovering the deeper dimension through mindfulness 13:15 Differentiating between “experiential knowing” and “conceptual knowing” 14:57 An example to illustrate the transcendent-ness of our "being-ness”

We can sometimes find ourselves giving generously to our close friends and family members, which are arguably part of the “self construct”. But have we ever paused for a while to consider: How are we giving back to our larger universe? How are we investing in our universe? What I mean is, how are we giving our love to something larger than ourselves? And if we are not, are we also sitting around and waiting for good things to happen, and thinking why is it not happening? Drawing from my own personal journey, this episode offers 4 essential lessons on how one can become a fairer partner to the universe and thus strengthen their resilience and fearlessness in a world that all too often makes us feel utterly powerless. For more, chill in now!  “The universe has your back.” - Gabrielle Bernstein Key Summary: 0:00 Intro 02:45 What keeps me going on doubtful days  05:18 Lesson #1 Understand how the universe works 12:00 Is it spirituality or just science? 14:00 Sharing a short research on Depression (what causes depression?) 15:04 Lesson #2 Learn how to speak the language of the universe  16:17 We are conditioned to “not lose” 21:15 Lesson #3 Watch out for signs from the universe 23:55 What is at the heart of “Chill By Nette”? (a year ago vs. now) 26:33 Lesson #4 An unexpected lesson 27:00 Why partner up with the universe?

Life has been a gift so far. In this episode, I hope to offer a few valuable parts of my 28 years of living by sharing 8 powerful lessons I've learnt in the area of personal growth and wellness. Key Summary:  0:00 Intro 0:38 Lesson #1: Writing a gratitude journal is life-changing   4:03 Lesson #2: Humility is so important 5:56 Lesson #3: Invest in ourselves (short-term vs. long-term) 7:47 Lesson #4: Focus on “one” thing at a time (5/25 rule) 11:55 Lesson #5: See that humans are more similar than different 16:28 Lesson #6: Love your weirdness & make something meaningful out of it (win-win mentality) 21:48 Lesson #7: Rethink how we construct our opposites  24:13 Lesson #8: Follow your heart 28:03 The 9 attitudes of mindfulness “Giving is living.” -Audrey Hepburn 

As a person who often feels overwhelmed on a daily basis, the unpleasant feelings of “stress” is something I used to try so hard to get rid of. Thinking back, it was quite ridiculous how I had the notion that “a happy life is a stress-free life” and that couldn't be further away from the truth.  After a few months of research and diving deep into this topic of “stress/ trauma” and also incorporating my personal learnings of mindfulness and positive psychology, I have consolidated my findings and insights into an easily digestible episode.  The episode aims to shed light on what may account for the variations between how people experience stress triggers, why some more people are more easily overwhelmed as compared to others and also, how an increased awareness of all of these can help improve the relationship we have with our own individual stress response. For more, chill in now! “The process of living is the process of having stress imposed on you and reacting to it.” -Stanley Sarnoff

This episode continues the discussion of grieving and loving kindness, by examining the natural “interconnectedness” of our past and the present. It strives to provide comfort to anyone who is going through a period of grief and experiencing a painful loss in their lives.  It also shares three pointers of how love can manifest after the grieving process that were a result from my own personal experience. In the specific context of a relationship, it highlights the kind of love we may still hold for someone who is no longer a part of our lives even after many years. By being aware of the concept of “post-traumatic growth”,  we can come to understand how a painful “loss” can even sometimes contribute to our personal development and gradually evolve into a beautiful tool which guides us in our present-day behaviours. For more, chill in now! “There is no life without love." -Leonardo da Vinci

This episode completes the discussion on "setting Intentions” and how it serves as a foundation to more effective goal-setting, be it in our relationships, work or in the area of personal well-being. It digs deep to explore the sibling relationship between “Intentions” and “Goals”, by deconstructing the differences between the two. Through sharing personal reflections, I will highlight the value that “Intentions” bring in the context of goal-setting. That is, what purposes do they serve, and how we can feel a greater sense of alignment with ourselves in the process of setting and striving towards our goals. For more chill in now! “Intention is the mindfulness in goal-setting.” - Jeannette Qhek

Welcome to the first episode of 2022!  The first podcast episode of the year is dedicated to encourage those who are feeling lost, or currently seeking greater alignment in their lives. It includes some personal tips and considerations on how we can approach our mental health and goal setting for the new year ahead! In this episode, I will introduce an alternative perspective to setting “New Year's Resolutions” (i.e., Intention Setting) in helping us strive towards our desired outcomes for the year. Specifically, it explores what are “intentions", how to set them, and the benefits of setting them effectively. I will also take the opportunity to share an in-depth reflection of my personal growth journey in 2021 and also some upcoming plans for Chill By Nette for the year ahead! For more, chill in now!  “The best is yet to come.”- Frank Sinatra

This episode continues to discuss how tendencies such as striving for perfections, over-sharing achievements, and seeking for attention, can also be ways of masking an overwhelming feeling of being inadequate. These tendencies can be driven by a strong and deep need for external validation from others and thus this episode also offers another important balance to strike when it comes to tackling our deep-seated feelings of inadequacy.  Join me in this episode as I share my journey and three personal tips on how I have learnt to shift my focus from seeking external validation to cultivating greater internal validation. Additionally, I will also take the opportunity to share one of my biggest lessons learnt in this year. For more, chill in now! "A man cannot be comfortable without his own approval." - Mark Twain

As the year is coming to an end, for some, this may be a period where we become more anxious and perhaps self-critical as we reflect on all the things we have or have yet accomplished. Hence, this is usually a time where feelings of inadequacy are also likely to kick in. Whether it is internal or external voices telling us that “you're not good enough”, it is definitely normal to feel inadequate from time to time. This episode details the experience that goes on within a heart and mind that frequently feels inadequate. It additionally shares the importance of striking a balance between gaining competence and learning self-forgiveness to better deal with our feelings of inadequacy. For more, chill in now! “No matter how hard we try, mistakes are part of everyday life. Sometimes, what we need to try more of is: Self-forgiveness.”- Jeannette Qhek

Being "present" in an interaction means more than just being physcially there. This episode offers my definition of what it means to “be present”, discusses the importance it plays in determining the quality of our daily shared experiences, and thus the impacts it can have on longer-term relationships.  Through observing my own efforts in improving my personal relationships, I have consolidated a two-step mindfulness framework which aims to strengthen one's presence in daily interactions with their loved ones. For more chill in now! “Presence is more than just being there.” - Malcom Forbes

Feelings of “loneliness” can affect each of us, and sometimes on a chronic basis given today's context of increased social isolation. The pursuit of solitude through a 5-month solo travel a few years back had taught me a few life lessons around the concept of “loneliness”. This episode shares the importance of generating greater awareness around our social tendencies, and how one is able to create a more constructive balance between solitude and human connection to benefit their overall well-being. For more, chill in now! “Man is by nature a social animal.”-Aristotle

Our relationship with food is arguably one of the most important relationships. Having a healthy relationship with food has nothing to do with the quality of our diet or the types of food we eat, but rather how and why we choose the foods we eat. This episode raises awareness on the concept of “relationship with food” and how it relates to our overall well-being, along with a few personal tips to help us cultivate a healthy one.  Join me in this episode as I talk about my personal journey with my relationship with food and how it has improved and benefited my well-being over time. For more, chill in now!  “A person's relationship with food is one of their most important relationships.”- Ned Vizzini

We commonly see anger as something unpleasant, or even something we try hard to suppress. Using psychology concepts combined with my personal viewpoint, this episode hopes to reintroduce our understanding of the emotion “anger”, its basic functions, and how one can approach feelings of anger. It's not only okay to feel angry, but feelings of anger can also be a valuable opportunity for personal growth and to understand more about our loved ones. For more, chill in now! “Anger is a good motivator.”- James Dyson.

Grief is universal, but everyone grieves differently. I will be sharing my personal definition of the word ‘“grief” based on my first encounter with it when I was 16 years old. This episode shares the importance of finding acceptance through the grieving process, and how one can cope with a painful loss in life. For more, chill in now! “Grief is the price we pay for love.”- Queen Elizabeth II

The phrase “pain and suffering” has been used so frequently that the two seperate terms are often mistakenly considered to be the same. This episode shares insights on the differences between pain and suffering and how we can ease our suffering by generating awareness around our own unhelpful narratives. Additionally, it introduces one of my favourite psychological models that has taught me why we humans feel the way we feel. For more, chill in now!  “Pain is inevitable. Suffering is optional.” -Haruki Murakami

Oftentimes, we seldom think twice about how we start our mornings. It turns out that how we start our day has an impact on our mood for the rest of the day. Engaging in a mindful morning routine has served a big part of my life in many ways for the past two years. In this episode, I will be sharing one of my favourite morning routines in detail- which is taking a mindful stroll and to soak in the benefits associated with it. In this episode, let's go on a mindful stroll together and feel free to take this episode with you for an outdoor walk! For more, chill in now! “If you own the morning, you own the day.” – Rachell Hollis

This episode concludes the 3-part introduction of “Cultivating Mindfulness” by further dispelling the common myths around the concept of mindfulness. We will also dive in deeper to learn how practicing mindfulness has personally helped me on my journey on overcoming my fear of socialising. Through my sharing, you will also find a personal tip that had help me deal with my self-limiting beliefs and negative intrusive thoughts. Hence, if you are struggling with repeated unhelpful thoughts on a daily basis, I hope this episode can serve as a useful resource to benefit and improve your current situation. For more, chill in now! “Thoughts are just visitors passing through our minds, sometimes they stay awhile uninvited - anxiety” - Julia Kellogg Henry

We hear the term “mindfulness'' all the time, but what exactly is mindfulness? This episode aims to conceptualize the broad concept by offering a practical and concrete illustration to enable one to enter into a mindful moment, which can be practiced anywhere and anytime. It also addresses some of the common misconceptions around the concept, and the importance of cultivating mindfulness practice- which is shifting from our default mode of “doing” to “being”.  For more, chill in now! “Treasure yourself for being, not doing.” - Gina Greenlee

Chill By Nette is back for Series 2!  This short episode shares my motivation behind creating this Series of “Cultivating Mindfulness”. It briefly introduces the concept of “Mindfulness” and how practicing it has personally benefited me in my journey of healing and personal development. Series 2 of Chill By Nette has been close to my heart and I look forward to sharing this new beginning with you guys. Here is to cultivating a more mindful present together. For more, chill in now!  

As we come to the last episode of our very first Chill By Nette Series (“Finding The Self”), it gives me great joy to share with you my ending thoughts and  gratefulness for the love & support being shown throughout this memorable journey. I hope this series has served you well in giving you the strength and courage to find your path and move towards the direction of greater fulfilment. “The end of every series marks a new beginning.”- Jeannette Qhek

This episode is a special one compared to the previous episodes of “Finding the Self”, as I look back at my teenage years and introspect my core motivations and desires that had shaped who I am today. I will share about the earliest time where I faced a self-identity crisis and how I also had to cope with being discriminated and bullied for being different from my peers. Ever since, this has been part of my conscious mind and played an importance in shaping the purpose and identity of the core self. For more, Chill in now! “The journey of finding the self is a never-ending journey. It is one where we constantly lose ourselves and find ourselves again and again.”- Jeannette Qhek

This episode continues the discussion around “Wabi-Sabi”, bringing focus to the value arising from accepting and embracing impermanence as a natural part of human life.  I will share my personal experiences and struggles on how I had came to embrace changes through paying greater attention to the inner voice. It will also reveal how this had unexpectedly opened new opportunities that were more aligned with my heart. My new beginnings has thus helped me redefine my idea of “perfection” and live a life that truly matters and resonates to the core self. For more, chill in now! “There is a crack in everything, that's how the light gets in”- Leonard Cohen

This episode introduces an ancient Japanese philosophy (“Wabi-Sabi”) which is about finding beauty within the imperfections of life and accepting the natural cycle of growth and decay.  It also discusses my personal journey of how living without makeup for the past year due to an unexpected skin condition had deepened my appreciation for imperfections and helped me deal with my own perfectionist tendencies. The concept of “Wabi Sabi” also supports the idea “less is more” - embracing a lesser need for perfection may help one to find true confidence and a better ownership of the self from within. For more, chill in now! “Nothing lasts, nothing is finished, nothing is perfect, and therein lies its beauty.” - Wabi-Sabi

This episode is a natural continuation of the previous one as I share my thoughts on three other myths regarding “self-care” based on my real-life experience.  It also completes the discussion around the responsibilities and tensions one might have to bear once leaving a corporate job unexpectedly. Through my personal sharing of the realities and opportunities faced, I hope it motivates greater internal reflection and broadens our perspective towards the term “self-care”. For more, chill in now! “It's okay to get lost every once in awhile. Sometimes getting lost is how we find ourselves” - Robert Tew

This episode brings awareness to the role of healthy boundary setting as a form of self-care. It encourages the need to put our well-being first which sometimes can mean knowing when and how to protect ourselves from situations, no matter how hard the circumstances may seem.  I will also share my personal experience on how I had left my new job despite being only one month in and discuss some of the challenges, internal tensions and lessons learnt when it comes to making such a heavy decision out of self-care. For more, chill in now! "Self-care is giving the world the best of you, instead of what's left of you"- Katie Reed

“Rome wasn't built in a day” attests to the need for time and effort to create great things. Similarly, the process of self-healing is often not a clear-cut one where the route or destination is clear. Instead, we often face unexpected occurrences that can put our mental strength and fortitude to test time after time. In the process, we may also find ourselves opening up old wounds or even contracting new ones along the way. This episode is structured around the 3R [Rest, Reflect, Release] and it addresses the potential challenges one may face in the process. In addition, it also shares my own personal effective tips which hopefully helps you navigate the various challenges at each step: Rest, Reflect & Release. Chill in now! Note: This episode is a continuation from EP 7: [Rest, Reflect, Release]- Finding The Self in Everyday. Check out EP 7 to learn more about the 3R process.

This episode shares three important lessons I've learnt regarding happiness in my journey so far. Through the lens of someone who possesses traits of a “Highly Sensitive Person” (HSP) and is often caught up in states of anxiety, you will gain insights on what anxiety feels like for someone going through it and also explore how can one find happiness from deep within. By revealing bits and pieces of my raw unfiltered self, this episode will share another perspective for those who have always been feeling insecure and “small” about themselves to find the courage and strength to move forward. Chill in now!

This episode talks about three essential components I've put together: “Rest, “Reflect”, “Release”- which collectively forms another approach towards navigating the “self” in our everyday lives.   It discusses how this approach had been useful in helping me to live a healthier and more mindful present as well as dealing with unkind criticisms and intrusive thoughts from within. You will also be able to learn how each step personally helped brought me a step closer to self-alignment. As we examine the details of each step, I will share my unique first-hand experiences on how each step feels and looks like for me. Through this sharing, I hope it motivates us to take time to slow down in our busy lives so we don't miss out on beautiful ideas, inspirations and most importantly, life itself. Chill in now!

If you spend your days daydreaming about a different life for yourself, this is your reminder to go out and create the change you're seeking. This is also to encourage you that your potential is limitless and you have the power to put you goals, desires and dreams into motion. It can definitely be scary and you may not know where to even start. This episode is a continuation from the previous one. It offers the Nette's 3-Step Framework which I've developed through my own personal journey of unbecoming.  It talks about about alignment and finding what truly matters to us- and that often starts from finding answers from within. Hopefully this framework helps to shed light and support those who are also currently struggling to find their path as it provides tangible steps one can consider in taking them closer towards finding out what truly matters and start seeking the change they've always wanted. Chill in now!

No fulfilling journey ever comes easy or with a clear immediate answer- including the journey to finding one's most authentic self. This episode is one where I talked about a quote I came across: “Maybe the journey isn't so much about becoming anything. Maybe it's about un-becoming everything that isn't really you, so you can be who you were meant to be in the first place.” - Paulo Coelho It really hit me hard when I first read it and got me thinking to myself - “Have I consciously been striving to become who I want to be all these years of living? Or am I merely existing by what society deems acceptable?“ This first thought inspired me to create an episode to share my insights on this quote and also my realization on the importance of “unbecoming” in the pursuit of finding one's most authentic self. If you are currently also on your journey to find your life purpose and your “self”, this episode offers some interesting thinking points for you to reflect and consider in your own life context. Chill in now!

Know of someone who may be facing a crisis or going through a tough time? Learn what you can do to help someone in need by being that “safe space” for them. The concept of ”safe spaces” is important to consider in the context of mental and emotional wellness because the presence of one determines whether your loved ones feel “heard” or feel “hurt”. As humans, we never outgrow the need for safety and that makes the concept of  “safe spaces” a highly relatable and important one. This episode motivates us to relook at our interactions with our loved ones and be mindful not to accidentally shut out authentic emotions and real conversations as we grow our relationships. It highlights three specific tips and tricks to help individuals move towards becoming a more effective “safe space” and achieve better connections with people in their day-to-day lives; Encouraging greater acts of more kindness and less judgement towards others and the self in our practical and realistic world. (Especially more so in such challenging times.)  Everybody needs a safe space and the good news is anyone can be one. The key lies in knowing how. Chill in now!

This episode brings awareness to the concept of “safe space” in the context of mental and emotional wellness. It highlights the importance of "safe space" as a platform to encourage more authentic selves to be seen, which can have profound impact on one's social and work relationships. It also explores the role in which each individual plays in the formation of such spaces for themselves and their loved ones. Join me as I share interesting insights gathered around the concept of “safe space” (I.e who needs it, what does it mean, and how does it feel to be in one) through my very own personal therapy experience.

"Vulnerable" is often seen as the opposite word for "Strong". However, this episode begs to differ as it explores embracing vulnerability as an important source of growth, courage and resilience building. Join me as I share about my personal struggles and experience (through a "skin pandemic") which had taught me the importance of learning to be vulnerable sometimes despite own fears and others' perceptions because in the process, it strengthens the self and also relationships with others. It is also the first step towards any form of recovery process.

This episode reveals the motivations behind [Chill By Nette] through its tagline "But First, Let's Chill" and whom it is created for.  As we continue to take daily small yet progressive steps in becoming the person we want to be, let's not forget to take the time out to relax and chill out in a way that we need to and connect with ourselves more often. There are many tangibles one can explore in striking the right balance between taking care of their well-being and achieving their goals in life. The subsequent episodes of this podcast will touch on some of the aspects an individual can look at in improving their physical, mental and emotional well-being.

Create space, chill & relax often.  Chill By Nette Podcast is a space where you can chill by topics related to personal development, health and well-being.  “The key to wellness is to accept personal responsibility for your health and wellbeing.”