Coachuwellness

I love the festive season symbolism, the carols, the decorations, the xmas trees and lights. I don't however love the extensive socialising, the shopping and the preparations for the big day. For many of us we are still adjusting and recovering from the last few years. There has been a lot to navigate and integrate. What many of us may feeling right now is overwhelm, tiredness and exhaustion. If this is you, I invite you to listen to this episode,  as I share five ideas that may help you to calm your stress and find the rest you need.Thanks for listening! Mary Mangos, Psychologist Coachuwellness Follow me on: Instagram @coachuwellness LinkedIn Coachuwellness Mary Mangos

Right now, there are many issues and priorities that are all competing for our ability to care. It is no wonder so many of us feel exhausted and headed towards burnout. On this episode I share burnout signs, my experience and the latest burnout stats.I also review the 4 stages of burnout and questions you can reflect with.Do you want to assess if you are headed towards burnout? Try my FREE burnout quiz in section 1 of my Beyond Burnout Program:https://coachuwellness.learnworlds.com/course/beyondburnoutWhether it is the stress of our family life, work, what is happening in the world, we all need to learn and practice strategies that protect us from burnout and support us to recover and thrive.Thanks for listening! Mary Mangos, Psychologist Coachuwellness Follow me on: Instagram @coachuwellness LinkedIn Coachuwellness Mary Mangos

Complete your FREE stress self-assessment here: https://coachuwellness.learnworlds.com/course/stresssurvey .It is normal for stress to be part of our lives. Whilst it can feel like an unwanted visitor, stress can be managed correctly and become a source of growth, performance and wellbeing. It is important however to understand your level of stress and how it may be impacting you. How do you know if stress is impacting you? Consider if you have ever noticed the following symptoms of chronic stress: Physical symptoms such as heart palpitations, fatigue, sleep disturbance, insomnia, stomach upset, diarrhoea, frequent headaches, muscular aches and pains, weakened immune system, high blood pressure. Psychological symptoms such as worry, fear, anger, tearfulness, irritability, anxiety, helplessness, difficulties with concentration or memory, or feeling overwhelmed. After you complete your stress survey and identify your level of stress, take some time to consider the following reflection questions: How often during the day do you seek moments of recovery versus “powering through”?What are the biggest sources of stress in your life? How do you cope with stress? Do your coping mechanisms deplete your energy or restore it? Do they help build awareness around your stress or reduce it?How often do you recognise your stress in the moment versus afterward, or in the reactions of others?How many warning signs of chronic stress have you experienced this week? What is working well for you right now when you think about your stress score?What do you feel you should be doing more of, to manage your stress more effectively?What do you need to do differently? Journaling your reflections to these questions will support your self-awareness and to identify actions that may support you to transform your stress. To complete your confidential, free stress self-assessment:https://coachuwellness.learnworlds.com/course/stresssurvey . Thanks for listening! Mary Mangos, Psychologist and Founder, Coachuwellnesshttps://www.coachuwellness.com.au/

It is time to redefine a new path for women and move away from the notion of being a ‘super woman'.  I am joined on this episode, by Dr. Jenny Liu and we discuss why this is important right now, who needs to pay attention to it and what we can do about it. If you are feeling tired, disillusioned, burnt out and have lost touch with matters most to you. If you are feeling guilt or shame about where you focus your time, please listen in as we discuss this matter and our upcoming webinar to support women: REDEFINING THE SUPERWOMAN: A WORKING WOMAN'S GUIDE TO CREATING A RESILIENT, HAPPY LIFE on July 14 AEST  We will be covering:De-mystifying what it means to be a superwoman Aligning our values to support our goals and actions Restoring balance and clarity through evidence-based strategies For more information explore the link in the episode noteshttps://coachuwellness.learnworlds.com/course/superwoman Thanks to the amazing Jessica Ritchie for giving us permission to share her story today. Check her out here:www.jessica-ritchie.com Thanks for listening! Mary Mangos, Psychologist and Founder, Coachuwellnesshttps://www.coachuwellness.com.au/

‘The Great Exhaustion': the burnout phenomenon that feels like there is nothing left in your tank.Listen to this episode where I discuss the Great Exhaustion. The latest research findings and what is driving our exhaustion.Learn how you can overcome your exhaustion.Full episode notes here: https://www.coachuwellness.com.au/podcast/ .Interested in exploring Mary's new book - Finding Your Well-BEing and downloading a free chapter? https://www.coachuwellness.com.au/book/ . Consider purchasing a paperback or digital copy.Thanks for listening and BE WELL! Mary Mangos, Psychologist and Founder, Coachuwellness.For further information – https://www.coachuwellness.com.au/ .

With our world facing unprecedented challenges, wellbeing matters more than ever.On this episode I share some Gratitude inspiration to support you to BE WEll. It is from Chapter 4, Happiness Through Gratitude, from my book Finding Your WellBEing.May your gratitude practices build your agency, support you to notice the good around you, and grow your happiness and wellbeing.Full episode notes here: https://www.coachuwellness.com.au/podcast/ .Interested in my Gratitude Meditation? Listen on my website here: https://www.coachuwellness.com.au/meditations/ . Or listen on the Insight Timer App: https://insighttimer.com/coachuwellness/guided-meditations/morning-gratitude-intention . Enjoy!Interested in exploring Mary's new book - Finding Your Well-BEing and downloading a free chapter? https://www.coachuwellness.com.au/book/ . I am currently donating all proceeds from my book “Finding Your Well-BEing” to the Red Cross in Australia, who are supporting flood victims in both NSW and Queensland. Consider purchasing a paperback or digital copy.Thanks for listening and BE WELL! Mary Mangos, Psychologist and Founder, Coachuwellness.For further information – https://www.coachuwellness.com.au/ .

Did you make a New Year's resolution? Have you ever wondered what the success estimate is of resolutions? The estimate is that less than 10% of New Year's resolutions are actually achieved (University of Scranton Psychology Professor John C. Norcross, Ph.D.).Listen in and learn how to identify and action plan your own intention instead, so that you focus on what matters to you with love and positivity for yourself!Full episode notes here: https://www.coachuwellness.com.au/podcast/ .Interested in exploring Mary's new book - Finding Your Well-BEing and downloading a free chapter? https://www.coachuwellness.com.au/book/ .Thanks for listening, happy holidays and BE WELL! Mary Mangos, Psychologist and Founder, Coachuwellness.For further information – https://www.coachuwellness.com.au/ .

It's that time of year again and this year is not like any other. We are still living with uncertainty and many of us feeling fatigued and are overwhelmed. We often feel pressured to be festive, this time of year, when we may actually feel the exact opposite. Listen in and learn how to manage your expectations of the season with some wellbeing tips from my book, Finding your wellbeing, so that you can prioritise yourself, and those you love during the holidays.Full episode notes here: https://www.coachuwellness.com.au/podcast/ .Listen to a gratitude meditation here: https://www.coachuwellness.com.au/meditations/ .Interested in exploring Mary's new book - Finding Your Well-BEing and downloading a free chapter? https://www.coachuwellness.com.au/book/ .Thanks for listening, happy holidays and BE WELL! Mary Mangos, Psychologist and Founder, Coachuwellness.For further information – https://www.coachuwellness.com.au/ .

“Kindness in worlds create confidence.Kindness in thinking creates profoundness.Kindness in giving creates love.” By Lao TzuAs we celebrate world kindness day on November 13, let it be a reminder to be kind yourself and others.On this episode I discuss:What is kindness?What studies have found.The importance of being kind to yourself first.I share a client story from Chapter 2, Finding Your Well-Being.How to explore your energy, fill your tank and fuel positive emotions.How being kind benefits YOU.Examples of acts of kindness.How to implement acts of kindnessFull episode notes here: https://www.coachuwellness.com.au/podcast/ .Interested in exploring Mary's new book - Finding Your Well-BEing and downloading a free chapter? https://www.coachuwellness.com.au/book/Thanks for listening and BE WELL! Mary Mangos, Psychologist and Founder, Coachuwellness.For further information – https://www.coachuwellness.com.au/

“Wellbeing is not just being healthy and avoiding illness, it is a complex combination of physical, mental, emotional and social factors that lead to a happy and satisfying life.Well-BEing is about your active, present, ongoing engagement in behaviours and choices that promote wellbeing and allow you to be your best.Well-BEing is something that you do, and places the emphasis on being right now, in the moment, not worrying about the past or the future. “ by, Mary Mangos. In Finding Your Well-BEing.On this episode:I share how my book Finding Your Well-BEing, can provide you a practical guide with inspiration, comfort and a practical way forward toward more happiness, clarity and peace.The 2021 World Happiness Report research highlights.I cover essential factors for your wellbeing including: exercise and walking; quality nutrition; taking regular breaks.I discuss the importance and power of cultivating mindful living habits.I overview key book chapters that can make a difference.How to find your wellbeing and BE at your best by making those small changes can be powerful for your wellbeing.Small changes like sleeping well, going for a walk, taking breaks and not being on your phone, breathing, meditation are choices that we can make. And those choices are powerful and support your wellbeing.We can make choices to take simple, powerful steps to cultivate a better day, and a life with more happiness, clarity and peace.Full episode notes here: https://www.coachuwellness.com.au/podcast/ .Interested in exploring Mary's new book - Finding Your Well-BEing and downloading a free chapter? https://www.coachuwellness.com.au/book/Thanks for listening and BE WELL! Mary Mangos, Psychologist and Founder, Coachuwellness.For further information – https://www.coachuwellness.com.au/

On this latest episode I chat to Jade Warne about parental burnout, the challenges and demands of parenting and running a business. Parenting is such is a hard, demanding role, often without built-in breaks, which is recipe for burnout.Jade is a photographer, videographer, digital marketer and the lady behind Hipster Mum Social!She has 3 children (2, 6, 12) and has built a six-figure business as a solopreneur over the last 6 years.These days her regular clients include Business Chicks, Clarins, Modibodi and countless women in business who she supports with natural, flattering photos & videos to supercharge their brand online.More recently she's been sharing her social know-how through her Instagram account @hipstermumsocial (29.7K) - where she has become known for her practical tips and the authentic way she shares her knowledge.On this episode:We discuss how during this COVID-19 pandemic, parents are especially stressed. They are navigating multiple demands, often with limited support and breaks. It's the perfect storm for Parental Burnout;Jade shares her burnout experience and what she has found helpful;We discuss some additional tips that may help parents feeling burnout, including self - compassion unfollow accounts that don't support how you want to feel, connecting and sharing our experience with others, and get medical or other help.Full episode notes here: https://www.coachuwellness.com.au/podcast/ .You find out more about Jane here: https://www.jadewarne.com/ and on instagram: https://www.instagram.com/hipstermumsocial/Interested in exploring Mary's new book - Finding Your Well-BEing - https://www.coachuwellness.com.au/book/Thanks for listening! Mary Mangos, Psychologist and Founder, Coachuwellness.For further information – https://www.coachuwellness.com.au/

On this latest episode I talk about your brain on burnout and 10 things that can fill your energy bucket and prevent burnout. It covers:What is burnout?What causes burnout?Signs and symptoms.How burnout affects your brain. 10 things that can fill your energy bucket and prevent burnout.Full episode notes here: https://www.coachuwellness.com.au/podcast/ .Meditations to explore here: https://www.coachuwellness.com.au/meditations/ .Free resource to support your wellbeing and prevent burnout – Chapter 2 – Find your energy zen: https://mailchi.mp/0eb84191ebd9/coachuwellness-learning-news .Thanks for listening! Mary Mangos, Psychologist and Founder, Coachuwellness.For further information – https://www.coachuwellness.com.au/

This episode is all about how to cultivate a mind that cannot let go of attachments to our current or past experiences or pre-judgements or expectations. To support you to feel that you can deal openly and flow fully with situations, things or people. To be free of the past and unattached to the future. Feeling peaceful and with clarity to support your energy.Would you like your mind to be open and free? Would you like you like a recharge or energy boost? Well how can we do this? By cultivating our Curiosity.Curiosity is pervasive in our lives. We spend a lot of our time seeking and consuming information, exploring social media, watching TV, listening to music, reading articles or books. Importantly it can be a fulfilling pathway to explore, engage in new experiences and build knowledge. Curiosity is also a character strength and in fact one of 5 that are most highly related to life satisfaction:hope (r = .53), zest (r = .52), gratitude (r = .43), curiosity (r = .39), and love (r = .35)The immediate and long-term function of curiosity is to:seek out, explore, and immerse oneself in situations with potential for new information and/or experiencesconsistently act on curious feelings functions to expand knowledge, build competencies, strengthen social relationships, and increase intellectual and creative capacities Curiosity through mindfulness supports us towards–ongoing self- discoveryan open, curious approach with othersa better understanding of others consistentlyeffective responses when having curious feelingsexpanding our knowledgebuilding competenciesstrengthening social relationshipsincreasing intellectual and creative capacitiesFrancesca Gino at Harvard Business School points to several surprisingly practical benefits for business: Curiosity improves decision making because it reduces our susceptibility to stereotypes and to confirmation bias; it fuels employee engagement and collaboration; and it fortifies organisational resilience by prompting creative problem solving in the face of uncertainty and pressure. In short, curiosity boosts business performance.https://www.hbs.edu/faculty/Pages/item.aspx?num=54913The way forward is…Taking a mindful approach to our curiosity.Mindfulness is the paying attention in the present moment without judgment. When we communicate with curiosity, we create safety in our discussions and a climate of discovery. It involves connecting openly with yourself first. How do you interpret your experience and the world around you? When we become mindful and are in the moment, we start to increase our awareness about our curiosity and what choices and actions we can take.Practices that Cultivate CuriosityMeditation for Developing a Beginner's Mind:Meditations can help us to develop a Beginner's Mind. When our mind is open and free, we are also willing to learn. Even relationships that are well established can be seen through a mindful lens that is free from views, advice and perspective. Without views, we listen more deeply and understand more clearly.A beginner's mind is similar to a child's mind - full of simple amazement and curiosityMindful attention is brilliantly and easily captured in exactly whatever is happening in the momentTake a moment and listen as I take you through my meditation for developing this opennessMindfulness in Nature:Our findings suggest that mindfulness meditation in nature can increase the benefits of nature exposure, mainly in terms of reducing negative mood and encouraging stronger nature relatedness.Participants (n= 100) were randomly assigned to a 20 min guided walk outdoors, outdoors with mindfulness, or indoors. Participants who walked outdoors reported substantially more nature relatedness and better moods than those who walked indoors. Participants who also received mindfulness training reported greater awareness of their surroundings, stronger connectedness with nature, and less negative affect, even compared to outdoor walkers without mindfulness instruction.https://www.liebertpub.com/doi/pdfplus/10.1089/eco.2018.0061The source of this mediation is based on the above research. It aims to draw your attention to the present moment, as you would experience it for the first time. When we have done something, such as walking many times, it becomes an automatic process. We no longer need to pay attention, leaving our mind free to wander.During the walk, I will ask you to walk like you are walking for the first time. Be curious about it, and focus your attention onto the process of walking as you lift, move, and place your foot down. You may repeat the word walking to keep you focused. If your attention wanders, just gently bring it back to walking, and do not judge the experience.After about 5 minutes, you will transfer the same attention to some aspect of your surroundings. It can be anything, such as how the breeze feels on your skin, how the sunlight dances on the trees or the water, the kind of sounds you hear, or the scent in the air. The goal here is to encounter this aspect as you are experiencing it for the very first time. Whatever you pick, maintain your attention on it, observe it curiously and in detail, but do not judge its qualities. Do not think about ‘‘Oh I like this, and do not like that.'' Try to remain an objective observer.Finally, you will be encouraged to experience nature as you would for the first time.To become completely absorbed in and allow all your senses to take in this experience without judging its qualities.What impact might meditation or mindfulness in nature have on you?Thanks for listening, please comment and share your feedback on this episode! Mary.Sign up now to access our latest wellbeing news, and a receive a free “Grateful” E-Book: https://mailchi.mp/0eb84191ebd9/coachuwellness-learning-news

In this episode, I focus on how to improve your energy and wellbeing using a meditation Meditation is important for our energy and general wellbeing.For me it is a daily lifestyle essential. I meditate daily.Here is the link to some mind- blowing science around meditation that you can explore:https://www.scienceofpeople.com/meditation-benefits/Mindfulness meditation involves focusing on your breathing and then bringing your mind's attention to the present without drifting into concerns about the past or future. It helps you break the train of your everyday thoughts to evoke the relaxation response, using whatever technique feels right to you.On this episode I also share a meditation that I created, for your daily use, to renew your energy, relax your mind and body through a body scan, soothing music and affirmations. It can be helpful if you are feeling overwhelmed, burnt out or fatigued.Try practicing with this meditation over a week and then reflect on what impact it had on you and how you feel. I hope it improves your energy and wellbeing.Thanks for listening! Mary.Sign up now to access our latest news, free resources and specials for subscribers: https://mailchi.mp/0eb84191ebd9/coachuwellness-learning-newsFor further information - Contact Mary Mangos: https://www.coachuwellness.com.au/contact-us/

This episode is all about how to improve your energy and use affirmations.I talk about energy, burnout and some of the symptoms https://medium.com/@teamblind/this-past-february-a-blind-survey-concluded-that-nearly-61-percent-of-professionals-are-burnt-out-c6ede02dfde7I also discuss the energy symptoms to pay attention to.I share 2 energy tips:1: Take a social media and technology break for a dayOne reason you may want to consider this is if you notice your energy draining further. Also if you feel that you are being taken out of the now more often.Take time off from social media and technology, to create moments of renewal. It may improve your overall mood, health and increase your mindfulness. Some report they feel happier, more productive and less stressed. Start with reducing your use by an hour and work towards taking a day off. 2: Affirmations – positive statements used to increase your positive thoughts and set an intention for you day; they can help you change unhelpful self talk. It can be helpful to shift our perception, lower our rumination and stress.Try a daily affirmation to support your wellbeing through positive statements. Once a day, say out loud:I honour my boundaries that support meI express my needsI focus on what I can controlI am calmAll is well Feedback from the Beyond Burnout Program“The course was incredible and it is sad that it's come to an end.”“I can honestly say... Every day brought me a sense of.. Being”“All the daily tips were easy to either introduce or to work on more in my day-to-day life.” The beyond burnout course is going evergreen in August. It will give you control over when it is best for you start and explore. Stay tuned! Sign up now and be the first to get details:https://mailchi.mp/09a42f55d160/beyond-burnoutThanks for listening! Mary.For further information - Contact Mary Mangos: https://www.coachuwellness.com.au/contact-us/

On this episode, I get personal and share my burnout story, including:• my article in medium: https://mary-coachuwellness.medium.com/• how my work impacted me last year and led to my burnout• what are the options if you cannot take a long extended break• my stage 2 experience• what actions am I taking - seeking support with work and at home; renewal practices; exercise; nutrition;It is possible to improve your burnout experience and your energy. If you would like to explore how, check out my…Beyond Burnout Program includes:Daily email tips for 28 days (from June 1, 2021) to support your energy, clarity and calm.At the end of this period you will also receive a summary of all 28 tipsAccess to 3 courses for 12 weeks with engaging course content that can support you: To renew your energy, enhance your mindfulness and feel more grateful.Each course has videos, downloads and practical activities to support your journey. Content is science backed, engaging, helpful, to make a positive difference for you.Here are the program sign up details:https://coachuwellness.learnworlds.com/bundle/thrive-series-bundle

Today I am excited to talk to a very special guest that is back again sharing her wisdom:Dr Jenny (Jing Wen) Liu, Ph.D., is a Postdoctoral Associate, Department of Psychiatry, Schulich School of medicine and dentistry, western university.Jenny also holds appointments at Ryerson University and Toronto Western Hospital, Krembil Research Institute, University Health Network Dr. Liu’s background is in psychological science, and her scholarship activities bridge research in stress and resilience with community-based applications. She has collaborated with industry partners, community agencies, and mental health organizations, serving in the roles of Director of Research, Consultant, and Fellow. She is the creator and lead author of the Multi-System Model of Resilience (MSMR), which was developed into a mobile application (https://www.msmrtool.com/). The model and tool are currently used in several multi-year projects around the world.In this episode, Jenny shares how her life is going in Toronto as they experience a challenging third wave of the Pandemic.“Thriving is not what we are aiming for. We are just doing the best we can. To find moments of peace, of sweetness that we can hang on to and our sense of self.”Dr. Liu shared some of the practices that she is focused on to find her inner peace, calm and clarity.Perspective taking and adjusting expectations and awarenessSelf-compassionHow to be there for loved onesSigns of compassion fatigueBoundary setting examplesHow to decompressThe importance of adjusting expectationsHow to use social media to amplify our moments of joyBe aware of comparison and keeping up with othersIt is okay if you don’t feel resilientFinally, let’s listen to ourselves, let’s listen to our needs. Let’s be more mindful about how we are doing to take care ourselves and can be there for others. It starts with ourselves.Jenny and I hope you enjoyed our conversation and that it inspires you to find ways to take care of yourself during these uncertain times.

I am Mary Mangos, Founder of Coachuwellness. I live in Melbourne Australia. I am a Psychologist, Coach, Author and online course creator.I am excited to relaunch this series as your host and I want to share a little bit about me to show how I got here.I grew up as a daughter of immigrant parents, we experienced challenges like many immigrants. For me there was much joy but also a very strong belief that was reinforced that perhaps we did not belong. That perhaps one day we would told we must leave.I definitely took in that fear and the beautiful worrier that I was, was always on alert. I was not aware of the lens that I now viewed myself and the world around me until my Psychology studies at university. I also grew up watching my parents work so hard and not appreciating the importance of rest and energy management.Whilst I dabbled with yoga and meditation, but I had not yet started to commit to it in any consistent way.It wasn’t until my 30s that and 40s that I felt inspired by Positive Psychology research and Mindfulness programs. I began to integrate meditation and gratitude practices in my day.They have had incredible positive impact on my positivity, my joy, my sense of calm and clarity.During that time, I expanded my wellness vision and practices. I now have a clear mission and for ME a practice that supports it:My mission is to inspire and change lives towards more clarity, happiness and peace. And that includes my life too!Please keep listening as I share wisdom, tips and science backed practices. I have some exciting interviews planned with experts and inspirational people, to inspire you, and to achieve your vision for a thriving and flourishing life.I am excited to take you an educational and inspirational journey.Thanks for listening! Mary.Sign up now to access our latest news, free resources and specials for her subscribers: https://mailchi.mp/0eb84191ebd9/coachuwellness-learning-newsFor further information - Contact Mary Mangos: https://www.coachuwellness.com.au/contact-us/

Quote: “For a new year to bring you something new, make a move, like a butterfly tearing it’s cocoon” Mehmet Murat Ildan On this episode, I am going solo as Danny enjoys some well-deserved time off. I share some of my top 5 new year resolutions as we begin 2021. Where do you start? I recommend reflecting first on the year you had and survived is so important. You are already so amazingly resilient and we are tapping into this as we reflect and plan for 2021. What should you reflect on? Think about what would you want to continue to do, do more of or do differently. Here is some inspiration from my plans for 2021: Starting with do differently: 1. I want to take more breaks from work even if I am just staying at home that’s okay. I found myself in 2020 feeling like I should be so grateful for the work I had to support others and I kept going. Guess how that turned out? Very tired and not sustainable. I know it will take a while to get over the fatigue I am feeling so I plan to take some days off every 6 weeks for the first 5 months and I will reassess after that. That for me means no clients and no answering emails. Do more of: 2. Exercise. For me exercise is an essential for my physical and mental wellbeing. As someone who has suffered from mental health issues in the past and who lives with chronic pain I cannot afford not to. However, like most of us I did not do this enough. I am committing to moving every day and going to the gym 3 times a week. 3. Travel, even if it only by car and visiting local destinations. Especially being by the beach is my happy place and I need to prioritise doing more of this for my wellbeing. Combining this with catching up with special and dear friends is also a double bonus. We know how important it is to connect with those that you love. Continue to do: 4. Mediate daily - I discovered meditation when I was at University but I always struggled with it. It was only when I accepted the struggle and made it work for me that I found the love for meditation. By that I mean, if I was listening to a meditation and I wanted to stop I did. I started with only a few minutes and I now practice for a minimum of 10 minutes a day. Starting each day with this is what keeps me centered. It is what gives me clarity and calm. 5. Connect with gratitude. I love to do this after meditating but anytime of the day is great too. What are you grateful for? Focusing on this lifts my emotions. Shout out to Danny Blackford, on leave at the moment. I am very grateful for you being my partner on this podcast and even during the challenging times always making me smile. He is not afraid to say no and that is something I would like to do more of too! Thanks Danny. I hope this episode has inspired you to prioritise what matters to you, to take care of yourself. Be kind to yourself and remember that change is not easy. When you create your list, focus on one area at a time. Remember that relapse is normal. You are not failing as that is part of creating change. Do the things that support your wellbeing your happiness. Best wishes and stay safe everyone.

Quote ““Resilience is more available to people curious about their own line of thinking and behaving,” Brene BrownResilience is such an important area right now. In the midst of our global pandemic, global tensions, or even holiday stress, our resilience is so very important. On this podcast we had a very special guest with us, Dr Jenny Liu.Jenny (Jing Wen) Liu, Ph.D., is a Postdoctoral Research Fellow in Psychiatry at the Toronto Western Hospital-Krembil Research Institute, University Health Network, and a Postdoctoral Fellow within Urban Health Equity Research at the Daphne Cockwell School of Nursing, Ryerson University. She is also an elected board member of the Society for the Study of Psychiatry and Culture, an international organisation devoted to fostering cultural aspects of mental health and illness. Dr. Liu’s background is in psychological science, and her scholarship activities bridge research in stress and resilience with community-based applications. She has collaborated with industry partners, community agencies, and mental health organizations, serving in the roles of Director of Research, Consultant, and Fellow. She is the creator and lead author of the Multi-System Model of Resilience (MSMR), which was developed into a mobile application (https://www.msmrtool.com/). The model and tool are currently used in several multi-year projects around the world.On this episode:Dr. Liu shared how her interest in resilience developed, sharing her experience with workplace harassment and the impact it had on her. It was after sharing and getting support, she realised that her resilience manifested in the way she interacted with the supports around herResilience is not just rooted within the person - more than just the individual / mindsetDefinition of Resilience: “An evolving capacity to respond to emerging challenges”The capacity evolves because we can source that capacity not just within ourselvesThe inequity in our society may results in differences in options to support staff with resilienceThe good news – because resilience comes from different places it is not restricted to just within your workplaceWe can reduce absenteeism and presenteeism by improving resilienceResilient people can be more productive but that doesn’t always connect to productivityThe Multi-System Model of Resilience was explained (MSMR)There are 3 systems: Internal (Health behaviours - managing emotions, healthy eating etc) resilience, coping (values, goals, skills and strategies) pursuits and external ( access to services / connection to community) resilienceIt is a multi – system approach to resilience because we have different needs:Essential (safety and security – health and wellness, life satisfaction, social security)Situational (unexpected challenges and adversities – your supports, how you deal with emotions and self-perception)Full potential living (achieving our full potential e.g. growth capacity, healthy reserves and social connectedness)MSMR has 9 domains (see below for a complete overview). An assessment can provide information on your strengths and opportunities across the essential, situational and actualisation areasWhat you might do as you explore your resilienceActions that can increase a sense of connection during covidWhat actions support some sustainable changes with your resilienceDon’t forget to get some help and support if you need it.Please SUBSCRIBE and leave your comment.You can also share your feedback confidentially:Click on this confidential link: https://www.surveymonkey.com/r/podcastfeedback2020For more information on wellbeing, support, resources, tips or to contact Danny or Mary:https://www.dannyblackford.com.au/https://www.appian.com.au/Social media:https://www.instagram.com/coachuwellness/MSMR app:https://apps.apple.com/ca/app/msmr/id1456330434https://play.google.com/store/apps/details?id=com.msmrThe Multi-System Model of Resilience were explained (MSMR):Essential NeedsOur basic needs may be challenged by the pandemic. Taking care of these needs is essential to maintaining and building our resilience.i. Health and WellnessThis refers to the most basic activities we do to survive and live, including sleeping, eating, and exercising. Yet, we often neglect taking care of ourselves, especially when we are stressed, impacting on our health and wellness.ii. Life SatisfactionAs humans, we have a basic need to lead a life with meaning. We find meaning and purpose in the people whom we connect with or in the things we do. It is important to not lose sight of the rich meaning and connections in our life when we are stressed.iii. Social SecurityThis refers to our basic needs related to our social welfare, such as income, housing, security, and safety, etc. Many minority groups have already experienced social and economic inequities and hardships before COVID-19 and may have an even harder time because of the pandemic.Situational NeedsWhen we face unexpected stress, we need to tap into our resilience to respond to these challenges and problems. We will get through the pandemic, like all challenges in life. There are strategies and actions that we can use to tackle these situational needs.i. Accessible SupportsSocial (physical) distancing may make us feel isolated; in reality we never live in isolation. We are surrounded and supported by our families, friends, communities, and the larger society. We may sometimes lose sight of this for many reasons, like having difficult relationships in the past or because of social injustices in the larger system.ii. Dealing with Your EmotionsOur emotions are always with us, whether we are aware of them or not. When you feel challenged by COVID-19 and other stress, it’s important to reflect on how you deal with your emotions, including strong upsetting emotions.iii. Self-PerceptionsHow do you see yourself? Your ideas and concepts about yourself may influence your sense of self and your confidence in tackling different situations. During a stressful time like a pandemic, you may feel challenged and start to feel bad about yourself, or even feel a sense of powerlessness. You may find that there are many things that are beyond your control. You may find yourself juggling too many things.Full-Potential Living NeedsSometimes, we get caught up with just getting through the day, busy with day-to-day routines and chores. Other times, we only focus our attention on stressful things and what’s going wrong in our lives. It is helpful to take a step back and reflect on how to live our life to the fullest and grow to our fullest potential. Yes, even with the pandemic, there’s opportunity for valuable growth, which adds to our resilience!i. Growth CapacityThis is one of the most exciting and fun areas of our resilience. When things are going fairly well, complacency and routines may limit our growth; when things are not going well, preoccupation with problems may similarly limit our growth. Actually, we all have the potential capacity for self-growth under any circumstances at any moment if we are open to it.ii. Health ReserveIf our fuel tank is running on empty, it’s hard to go very far, let alone explore new places. Our health reserve includes both our physical and mental health capacity, and the two are very much linked. Whether you consider yourself healthy or you have a chronic physical or mental illness, we can all put some effort in building up our health reserves as a foundation.iii. Social Connectedness and InclusionThe community we live in can give us a sense of safety, acceptance, and belonging, which can reaffirm our sense of identity and our control over our lives. However, in a climate of fear, ignorance, and misconceptions about COVID-19, there is increasing stigmatization, xenophobia, and racism, resulting in worsening discrimination and inequities for Chinese Canadians and other Asian Canadian populations.

This episode continues our discussion of Solutions To Stress. These episodes are important because... Coronavirus continues to affect our lives in many ways. It may be that you are just not connecting with loved ones or work colleagues as you used. You may feel anxious about your responsibilities. Symptoms of stress can take many forms. Stress may cause physical complaints, such as tension headaches, back pain, indigestion. It may appear as cognitive problems, such as poor concentration and indecisiveness. Emotional symptoms of stress include crying, irritability, and edginess. Information shared on this episode to reduce our levels of stress: extending on our self awareness to how others see us being aware of how others impact us and we impact them Questions to self reflect on: do you feel you do or don’t have control of your emotions or feelings? Reframing your thinking be aware of your automatic thoughts in situations When you feel the “pang” of emotions stop, pause, reflect Have a response ready what do you mean? can you explain that? it can shift others’ thinking and your own Breathing exercises are important to change our breathing from: Rapid, shallow, erratic to - Slow, deep, regular breathing - a sign of relaxation. How? 1. Breathe in slowly and deeply, pushing your stomach out so that your diaphragm is put to maximal use. 2. Hold your breath briefly. 3. Exhale slowly. 4. Repeat the entire sequence five to 10 times, concentrating on breathing deeply and slowly. You can do it at any time, in any place. use it when stress happens practice it in advance use it on the good days too! Add mantras or repetitive words to your breathing exercises it can help you to focus and increase calm choose words that reinforce your goals e.g. peace, calm, joy How: get comfortable decide how long you will do it for - 1 minute, 10 minutes or longer 1. Breathe in slowly and deeply, silently saying "I am calm" 2. Hold your breath briefly. 3. Exhale slowly, silently saying "I feel peace" 4. Repeat the entire sequence five to 10 times, concentrating on breathing deeply and slowly. Please SUBSCRIBE and leave your comment. You can also share your feedback confidentially: Click on this confidential link: https://www.surveymonkey.com/r/podcastfeedback2020 For more information on wellbeing, support, resources, tips or to contact Danny or Mary: https://www.dannyblackford.com.au/ https://www.appian.com.au/ Social media: https://www.instagram.com/coachuwellness/

Coronavirus continues to affect our lives in many ways. It may be that you are not connecting with loved ones or work colleagues as you used to. You may feel anxious about your responsibilities.Symptoms of stress can take many forms. Stress may cause physical complaints, such as tension headaches, back pain, indigestion. It may appear as cognitive problems, such as poor concentration and indecisiveness. Emotional symptoms of stress include crying, irritability, and edginess.In this episode and the next one, we will explore solutions to reduce the stress you may be feeling right now.Information shared on this episode to reduce your levels of stress:stress is part of life“the koala bear syndrome”importance of self-awarenessself reflective questions:do you find it hard to relax?do you express your difficult emotions towards others?how is your communication received by others?how do you react to criticism?journaling to stay self-awarethe importance of laughtersleep hygiene practiceshow to do lists can support you to manage your stressthe importance of social connections for our health and wellbeinghow to stay connected with family and friendswhat to do when you are isolatedschedule your contact with othersconsider connecting with others when going for a walk or exercisingPlease SUBSCRIBE and leave your comment.You can also share your feedback confidentially:Click on this confidential link: https://www.surveymonkey.com/r/podcastfeedback2020For more information on wellbeing, support, resources, tips or to contact Danny or Mary:https://www.dannyblackford.com.au/https://www.appian.com.au/Social media:https://www.instagram.com/coachuwellness/

This episode continues our discussion of gratitude and what we can do to cultivate it.Information shared on this episode to cultivate an attitude of gratitudeanxiety and depression and our brain mechanismsexploring how we deal with stress and criticismusing reflection to identify our achievements and increase our self awarenessreflect on people in our life and their impactimportance of commitment and tenacity to stay strong mentally, feel calm and controlhaving purpose with our gratitude e.g. to enjoy life more, feel more happywe listened to Mary’s morning gratitude meditation as a way to support your gratitude practice : https://insighttimer.com/coachuwellness/guided-meditations/morning-gratitude-intentionWe would love your feedback on our podcast. Click on this confidential link:https://www.surveymonkey.com/r/JM7PYJCFor more information on wellbeing, support, resources, tips or to contact Danny or Mary:https://www.dannyblackford.com.au/https://www.appian.com.au/Social media:https://www.instagram.com/coachuwellness/

“I am not suggesting that gratitude will come easily or naturally in a crisis. It’s easy to feel grateful for the good things. No one “feels” grateful that he or she has lost a job or a home or good health or has taken a devastating hit on his or her retirement portfolio…Consciously cultivating an attitude of gratitude builds up a sort of psychological immune system that can cushion us when we fall. Gratitude provides a perspective from which we can view life in its entirety and not be overwhelmed”, by Dr. R. Emmons Gratitude is a feeling or attitude that acknowledges a benefit or experience. •More than a tactic / strategy •It can be cultivated and it can increase levels of wellbeing and happiness Information shared on this episode to cultivate an attitude of gratitude group think and self-fulfilling prophecies the importance of determination and perspective changing the way we think how reflecting on 3 good things daily can enhance your gratitude and wellbeing savouring memories to remember times and events that we are grateful for the power of the gratitude letter - listen in to me taking Danny by surprise with my heartfelt letter of gratitude! We would love your feedback on our podcast. Click on this confidential link: https://www.surveymonkey.com/r/JM7PYJC For more information on wellbeing, support, resources, tips or to contact Danny or Mary: https://www.dannyblackford.com.au/ https://www.appian.com.au/ Social media: https://www.instagram.com/coachuwellness/

Our special guest on today’s episode, is Nicole McAullife, CEO and Director of the Create Wellbeing Group.Nicole is a clinical nutritionist with a growing practice, a coach and facilitator with over 20 years in the corporate environment. She is the CEO and director of Create Wellbeing Group a business set up to enhance the health and wellbeing of corporate women. Through individual consultations, workshops, seminars and wellbeing retreats. Nicole has a partner and is also a very busy mum of 2 boys. She is passionate about nutrition and mental and physical wellbeing.Information shared on this episode to manage our energy, reduce fatigue and burnout:increasing our energy self awareness - rating our energy out of 10 and paying attention to our bodywhere energy comes fromwhat happens when our stress hormones are activatedwhat can impact our energytips to manage our energyfluids / watercoffee in moderationteas / soupscomplex carbohydrates vs. simple carbohydratesB vitaminsvegetables / fruits that are high in fibrenuts / seeds / legumesa sample nutrition plan - breakfast, lunch, dinner and snacksContact Nicole McAuliffe for clinical nutrition, coaching and facilitation: https://www.createwellbeinggroup.com/resources/For more information on wellbeing, support, resources, tips or to contact Danny or Mary:https://www.dannyblackford.com.au/https://www.appian.com.au/Social media:https://www.instagram.com/coachuwellness/

“The fear and uncertainty fuelled by the COVID-19 crisis is putting extreme pressure on our finite resources. The consequences include poor decision-making, breakdown, and burnout.” by Tony Schwartz and Emily Pines, in HBR, March 23, 2020 We are certainly feeling that pressure in Melbourne at the moment in lockdown 2.0. That is why we have a special guest on today’s episode Reducing Environmental Stress and Fatigue, Lee Chambers - – Environmental Psychologist, Wellbeing Consultant and Founder of Essentialise Workplace Wellbeing Lee’s Bio: Having spent the last 10 years working in a variety of fields, including local government, a corporate organisation, and in elite sports, he has now brought his experience and qualifications with the aim to impact the wellbeing of thousands of individuals and businesses through organisational wellbeing advancement, while looking to promote conscious and purpose lead leadership internally.Lee has qualifications in Performance Nutrition, Environmental Psychology and Advanced Sleep Consultancy, and he delivers multi-disciplinary workshops focused on improving performance and productivity through increasing employee wellbeing. This is an issue very close to his heart, as after losing the ability to walk in 2014 due to chronic illness, he has battled back to achieve a positive health outcome, and is now on the pathway to become medication free. He also presents the Health and Wellbeing show on Ribble FM Radio, and speaks in Educational establishments about his varied career path, health challenges and having a resilient mindset. Based in Preston in the North of the UK, Lee is currently working with business owners and employee teams to create culture change, wellbeing strategies and champions. He is a father of 2, coaches a disability football team, and enjoys eating good food with good friends. He is currently writing his first book, “How To Conquer Anything”, which will be released in November 2020. Information shared and discussed on this episode: life in Preston, U.K. right now what is environmental stress and how it accumulates and compounds why we face more challenges right now as we adapt at home, including a loss of daily anchors and blurring of boundaries strategies to reduce our environmental stress and fatigue accept the challenge we are feeling recognise your efforts and achievements create new anchors and routines e.g. simulate your commute to work, by getting dressed in the morning and leaving your house briefly partition and manage your work space at home have regular and frequent breaks to disconnect from work, to ensure we actively recover and rest implement good work structures and boundaries mindfully interact during video meetings to become masters of technology, rather than the technology mastering you. To contact Lee: Lee’s Consultancy: https://leechambers.org Twitter: @essentialise Facebook/Instagram: @essentialisecoach Linkedin: https://www.linkedin.com/in/lee-chambers-278a6518a/ Youtube: https://www.youtube.com/leechambersessentialise https://www.leechambers.org For more information on wellbeing, support, resources, tips or to contact Danny or Mary: https://www.dannyblackford.com.au/ https://www.appian.com.au/ Social media: https://www.instagram.com/coachuwellness/

Following on from our last episode, we want to support you with your ability to cope with change and challenge. We know challenge can wear us down and you might find that your enthusiasm for change diminishes in these circumstances. When we cope well with challenges, it can reflect how we deal with fear and embrace opportunities. Information shared on this episode: How mindfulness meditation can improve the quality of our life and help us to get through challenges Following a guided meditation can reduce the “chatter” and increase our calm Listening to music can also be beneficial in supporting us It can increase our joy, productivity and even support better relationships Mindfulness meditations can improve our clarity, focus and increase a sense of calm The 2 guided mindfulness meditations shared include: https://insighttimer.com/coachuwellness/guided-meditations/body-scan-mindfulness-meditation-2 https://insighttimer.com/coachuwellness/guided-meditations/mindful-pause-to-relax-and-refocus For more information on wellbeing, support, resources, tips or to contact us: https://www.dannyblackford.com.au/ https://www.appian.com.au/ Social media: https://www.instagram.com/coachuwellness/

“I see my challenges as opportunities to grow, I flow easily with change, I face my fears and responsibilities with ease.” - A Mary Mangos original affirmation.Sustained exposure to change and challenge can wear us down and you might find that your enthusiasm for change diminishes in these circumstances. Let’s work on how we manage or deal with our challenges.When we cope well with challenges, it can reflect how we deal with fear and embrace opportunities. On today’s episode and the next one to follow we will be exploring another part of the Mental Toughness Framework - Challenge.Information shared on this episode:we explain how an average person might behave with challenge in their life and how they respond to fear.the importance of not continuing to tolerate all of your responsibilitiesbe aware and write down what you are responsible fordelegate some responsibilitiesfamily meeting ideas were explored to support the development of skills and competence in family members and a better distribution of choresthe R.A.I.N technique was also explained, to support you to turn towards your life and stay in the present moment. It involves: Recognising your emotions, Accept life as it is without wishing it were different. Investigate the impact it is having on you without judgment. Finally Nurture yourself with self compassion and positive self talk.If you would like to assess and debrief your mental toughness and get support in this area, please get in touch.For more information on wellbeing, support, resources, tips or to contact us:https://www.dannyblackford.com.au/https://www.appian.com.au/Social media:https://www.instagram.com/coachuwellness/

"When you stop worrying about what you cannot control, you have time to change the things you can control and that changes everything” by @MarcandangelAmidst the uncertainty of living under COVID-19 and not knowing what our future may look like, it is not unusual for many of us to feel a sense of lack of control. However we can regain some of our power.We know from psychological research and in particular in the mental toughness field, the having a good sense of control is vital to our productivity and wellbeingHaving control is so important for our wellbeing and a key part of our mental toughness – which determines in part how we behave, act and how we feel. Mental Toughness is a personality trait that can be improved - a trait that determines how people deal with challenge, stressor and pressure…irrespective of prevailing circumstances.There is a great mental toughness assessment and development tool- the MTQ48. Within this framework there are 4 components: Control, Challenge, Confidence and Commitment.In this episode we focus on control which involves “life control” and “emotional control”, which is so relevant right now during these uncertain and challenging times.Information shared on this episode:what does it mean to have low control for adults and childrentaking a positive view by identifying our achievementsvisualising themselves making a real differencehaving manageable plansimportance of relaxing and emotional management strategiesidentifying your stressful situations you want to changewriting down your worrieshaving a daily routine for work and non-work activitiesusing reflective questions to increase our sense of control: how do you react?; how should you respond?; what is in your control right now?what has felt our of your control?If you would like to assess and debrief your mental toughness and get support in this area, please get in touch.For more information on mental toughness, support, resources, tips or to contact us:https://www.dannyblackford.com.au/https://www.appian.com.au/Social media:https://www.instagram.com/coachuwellness/

“Nourishing yourself in a way that helps you blossom in the direction you want to go is attainable, and you are worth the effort.” American writer Deborah DayAmidst the uncertainty of living under COVID-19, our brains start perceiving the uncertainty as a threat and this can activate our stress response. Consequently we may feel anxious, tense, find ourselves easily frustrated, challenged with focus, difficulty sleeping and generally feeling stressed physically. Whilst our responses are understandable we also might find they are not helpful right now.In this podcast we share self-care strategies that you can engage in on a regular basis, to support you to make better decisions, stay healthy and make a positive difference to your wellbeing.Our self care strategies include: Reviewing your mental toughness and how you deal with challenges to support youWrite down was is upsetting you and make it a learning experienceWrite a list of what makes you happy and exchange your list to nurture yourself and your relationshipMindfulness meditationsJournaling what you are grateful for and acts of kindnessBody relaxation techniques. Try: https://soundcloud.com/marymangos/body-scan-mindfulness-meditationDr Michael Breus sleep tips from https://calmcom.app.link/b3b8645Gm5Limit media exposure and unwind before sleepExercise – walk / cardio – during day and not 4 hours before bedDaylight – minimum 15 mins morningLimit alcoholLimit caffeine in the afternoonEat sensiblyStick to regular sleep / wake timesIf you need to nap best time 1-3pm – body temperature dropsFor more support, resources, tips or to contact us:https://www.dannyblackford.com.au/https://www.appian.com.au/Social media:https://www.instagram.com/coachuwellness/

Change Quote: “The first step on the path to positive change is acknowledgement that change is necessary and possible. Open yourself to the possibility of seeing the world in a new way." by Alex Blackwell. Most of us are great at making decisions and following through and over time we seem to go back to what we did originally. What needs to happen for lasting positive change?Information shared on this episode:reflecting on your change and considering a change model is helpful. Check out this link for more information on the model we referenced: https://www.slideshare.net/lehnent/prochaska-and-di-clementes-transtheoretical-model-of-changeyou may feel that you can’t changehelpful to align change to your visionneuroplasticity has shown us that change creation can range from 18 to 254 daysnot limited by age to learn something newfear of failure can be a blocker to changereflect on your goals and action plan if you are not making progressdon’t focus on too many goals at onceour self talk is important and can be captured through daily mood journals and challenging our thinkingbeing open to feedback can be helpfulbeing aware of how you cope with changecreating affirmations can be useful to reframing unhelpful thinking: https://www.psychologytoday.com/au/blog/the-wise-open-mind/201108/5-steps-make-affirmations-work-youasking ourselves questions is important for our reflection and supporting positive change. check out this website for excellent resources: https://www.betterquestions.com.au/shopping/all-products/1/1C E L E B R A T E - your progress daily; not just at the endFor more support, resources, tips or to contact us:https://www.dannyblackford.com.au/ http://appian.com.au/

Nutrition plays a key part in with our mental health, immune system and general wellbeing. Our special guest on today’s episode, is Nicole McAullife, CEO and Director of the Create Wellbeing Group.Nicole is a clinical nutritionist with a growing practice, a coach and facilitator with over 20 years in the corporate environment. She is the CEO and director of Create Wellbeing Group a business set up to enhance the health and wellbeing of corporate women, through individual consultations, workshops, seminars and wellbeing retreats. Nicole has a partner and is also a very busy mum of 2 boys. She is passionate about nutrition and mental and physical wellbeing.Information shared on this episode:a healthy body begins with a healthy immune systema healthy immune system can fight virusesfocus on what you can eatstock you fridge or pantry with:whole foods; organic or washed wellfoods that can enhance our mood and reduce inflammationvitamin c rich foodseat protein with every meal; it is important for our immune cellseliminate highly processed and sugary food as they leave your body in deficit and affect your gutfoods that influence insulin levelshow to take supplementsgetting Vitamin Dintolerances and nutritionbrain and gut connectionimportance of breathing, self compassion to enhance your digestion plus many more suggestions!For Nicole’s Create Wellbeing Group detailed resource on boosting your immunity: https://tinyurl.com/w3yzfdcContact Nicole McAuliffe for clinical nutrition, coaching and facilitation: https://www.createwellbeinggroup.com/contact/

“The word I want to see in you…which I actually think would change the world and that women could embody is: relaxed”, said Elizabeth Gilbert an American author. We know stress and challenge comes in many forms and can make us feel overwhelmed. It is important to have wellbeing strategies that can help us to regain calm and peace. We explored ideas in this podcast including some from an amazing workshop facilitated by Elizabeth Gilbert. Some ideas shared from a recent workshop with Elizabeth Gilbert, best selling author of Eat, Pray Love (which sold over 13 million copies and was turned into a movie), Big Magic, City of Girls and more:- rates of anxiety are really high- “the most relaxed person in the room holds all the power”- when we are relaxed: can see a field of possibilities whereas anxiety narrows what you see- being relaxed is not the same as being lazyHer strategies to achieve a relaxed outcome:1. Set your priorities and what you are willing to give up. Don’t focus on your purpose and passion because it will make you anxious; focus on what and who matters to you and where is your time going?2. Protect your priorities; make it sacred; think of it like a circle and everything and you that is sacred is in it; hold that boundary in a relaxed state3. Mysticism - transcends religion; “you are so loved…it is safe…it’s going to be alrightlet go of control and don’t force outcomes “ I am here to serve only when my service is useful; be realistic - it has taken her 20 years to have a daily meditation practice4. Write your own story; it will make it better and it will free others; memoir5. be aware how culture is merciless with rules; so much shame when fail or don’t master something; have mercy to yourself; take good care of you nowOther information shared:our ability to collect informationhow to work towards your best possible self and lifestay focused on your values and beliefsset your achievable goals and ensure they are measurable, relevant and timelyask yourself - what does a pleasant event mean to you?mastering wellness is an ongoing focus

"Happiness is not something ready made. It comes from your own actions "Dalai Lama. The General Assembly of the United Nations in its resolution of 12 July 2012, proclaimed March 20 to be the International Day of Happiness. The UN recognised the relevance of happiness and well-being as universal goals and aspirations in the lives of human beings around the world and the importance of their recognition in public policy objectives.In this podcast we celebrate the International Day of Happiness by exploring what you can do to increase your level of happiness.Some of the tips include: reviewing positive psychology - reference: Book - A Practical Guide to Happiness in Children and Teens on the Autism Spectrum. A Positive Psychology Approach. Victoria Honeybourne, 2017, Jessica Kingsley Publishersit involves more that just getting happy; includes giving, exercise, appreciation, resilience, positive emotions and meaningdeveloping change and making it consistentimportance of doing something newusing fun childhood experiences as inspiration for your life nowjournaling 3 good things to increasing your positivityacts of kindness to increase your happinessincreasing positive praisereference referred to: http://blogs.hbr.org/2013/03/the-ideal-praise-to-criticism/

This podcast is focused on supporting you to cope with distress and and stress. The events in Australia with our bushfires, current floods and the current Coronavirus have had a negative emotional and physical impact on people. Listen to explore some self care tips and ideas to manage your emotional distress and increase your feelings of calm and joy.Some of the tips include: how using self ratings can make a positive differencetaking time to reflect and time outtrigger identification and turning them into goalsreframing thinking and more self-compassionlife isn’t perfect and we are not perfectseeking supportlimiting exposure to the news and social mediameditationmindfulness breathing and the 4-7-8 techniquenucalm treatment for deep relaxation and restoration - for further information https://www.nucalm.com/ and for treatment in Melbourne try https://www.liforceosteopathy.com.au/osteopathy-services/nucalm/

‘There is strong evidence that reading for pleasure can increase empathy, improve relationships with others, reduce the symptoms of depression and the risk of dementia, and improve wellbeing throughout life.’ (source https://www.betterreading.com.au/)We explore the benefits of non- fiction and fictional reading and how it can support your goals and help you to reduce your stress by moving your focus outside of yourself.The non-fiction book we will review includes: Dr Leah Weiss - How we work. Live your purpose, reclaim your sanity and embrace the daily grind.Leah is a lecturer at Stanford Graduate School of Business.Her book is an accessible and practical overview of how to incorporate the principles of mindfulness into everyday, modern life – and specifically, the workplace.There are so many helpful practical offering examples and simple applications of mindfulness and compassion practices,It is really helpful for managing your stress get more satisfaction out of their work, and find balance.We explore some of Leah’s book perspectives and tools that foster a kind attention, mindfulness and compassion practicesA great example of journaling is also shared to inspire you to share and live your best life in 2020.

The Christmas/ festive season is meant to be a time of joy, but for many people it can be a time of stress, anxiety, disappointment or loneliness. Christmas comes with high expectations of perfect, happy families enjoying luxurious celebrations and gifts, but not all of us are able to live up to these ideals.For those who have recently lost a loved one, Christmas can intensify feelings of our grief or sadnessSome people experience feelings of isolation, financial pressures or increased family conflict that can make this a very stressful time of year. In this podcast we are going to explore self care tips and ideas to maximise your joy over this period.Tips will include how to prioritise yourself, become aware of your thinking, exercise and mindfulness.

In this podcast Mary Mangos and Danny Blackford discuss their Podcast mission. They also share some personal stories that led us to our current professional roles and purpose to support others to flourish and thrive. We all go through our adversities and challenges.