Connect In

Here are 7 easy to implement ways that you can do to spread happiness.  

Today on the show, we share our community voices episode, where listeners have called in to share what joy is to them. Did you know that joy, whether active or passive is associated with an increase in energy and feelings of confidence and self-esteem? Join us for episode 49 of Connect In.

Scientific studies have found that chanting mantras like 'OM' for 10 minutes can decrease anxiety and depressive symptoms in the human body. It also lowers our blood pressure and cholesterol levels. Research also shows a clear correlation between regular mantra practice and weight loss. We cover some of the research highlights as well as how to engage in a mantra practice to improve your health and well-being.

As we begin a new year, let's pause just a moment to make sure that this time next year, we have made this one, the best it can be. We're going to focus on 3 simple questions to make sure we are living our best life.    

With research confirming what we already know: New Year's Resolutions don't work (except for 8% of the time), it's time for a new approach. On the show, we cover 3 approaches for success with goal setting. 1. Setting Themes 2. SMART goals (good for the workplace mostly) 3. Outrageous Goals with a focus on life satisfaction as a by-product. Rachel's Coaching Website Podcast Website

Today on the show, we take you through a guided meditation designed to teach your mind and body how to feel calmer and more relaxed quickly. Please note: this episode should only be listened to if you are in a safe environment to relax. Do not listen if operating machinery or tools, or driving a vehicle. Leave a voicemail Podcast Page Coach with Rachel

The holidays are in full swing. So in this episode, we review 7 stress-busting suggestions to help you make the most of the holidays and keep your sanity! 1. Identify your personal holiday priority 2. Get outside 3. Don't overschedule 4. Take 60 seconds breathing breaks 5. Savor- taste 6. Savor- smell 7.  Sing, dance, play Connect In Podcast Coach with Rachel

Just in time for the holiday season (but helpful anytime) we focus on using a simple tool to decrease, and maybe even eliminate heightened levels of unpleasant feelings like anxiety, stress, and overwhelm as they occur. Rachel takes listeners through the process of using The Spiral Technique so that anyone can instantly get relief. Rachel Moore Coaching Connect In website  

Today's episode is a special one. It is our first blended episode of community voices and research. The question we look at today is: Who do you wish you would have thanked, and what do you wish you would have said? Nicholas Winton Video Research Sources: The Reciprocal Relationship Between Gratitude and Life Satisfaction Undervaluing Gratitude: Expressers Misunderstand the Consequences of Showing Appreciation https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201504/7-scientifically-proven-benefits-gratitude coachwithrachel.com connectinpodcast.com

Savoring is a simple and effective way to boost your happiness. Benefits of Savoring from the research: - protects against depression, stress, guilt, and shame. - increases optimism, creativity, social connection, and resilience. - makes us feel happier, and report higher levels of well-being. - improves relationships and self-esteem. Sources: Savoring 1 Savoring 2 Podcast Page  

An estimated 70% of people experience imposter syndrome at some point in their lives. On the show, we explore the origins of imposter phenomena, the signs, the costs to individuals and workplaces in leaving imposter syndrome unaddressed and most importantly, offer suggestions for managing feelings of imposter syndrome in your own life. Join our mailing list to access our free Imposter Syndrome Webinar. www.coachwithrachel.com www.connectinpodcast.com Source Material https://mint.intuit.com/blog/early-career/imposter-syndrome/ https://www.verywellmind.com/imposter-syndrome-and-social-anxiety-disorder-4156469 https://time.com/5312483/how-to-deal-with-impostor-syndrome/

 “How do you get so much done each day?” was the question my teammate asked me at a recent 1-to-1" Gurjinder Today on the show, I'm sharing some of our guest blogger Gurjinder's insights, as well as some other ideas about how we use time for optimum efficiency and productivity, so we can mindfully address our priorities. https://my1825.com/ https://www.coachwithrachel.com/productivity/do-what-works/ https://smallbiztrends.com/2021/01/productivity-hacks-successful-entrepreneurs.html

Today we explore the science of connection to self, and ask the question: If I actually knew my truest self, and wanted what is healthiest and kindest for myself, and accepted myself with love, what would I choose to do next as a reflection of that? By the end of this episode you'll understand more about the types of connections there are so that you can take specific actions to increase your own wellbeing through meaningful connection. Research suggests that 3 components are present in self-connection. Awareness of oneself Acceptance of oneself based on this awareness Alignment of ones' behaviors with this awareness We look at how to increase all 3, so that we can experience greater life satisfaction. Links: 1. The Research 2. Find 1:1 Support with a Cognitive Hypnotherapist 3. Sign up for a live group experience by emailing hello@coachwithrachel.com 4. Leave a voicemail on our show page www.coachwithrachel.com

New name, new ideas...same host. Also, we explore being stuck, and how to get unstuck. We ask: What if every time you set a target or goal it had to include a measurable well-being component as part of your criteria for success? How would that change things? We're covering a lot, from talking about connection, changes, imperfection to setting goals that include well-being. It's a full show, so come on over to: www.connectinpodcast.com or connect directly with life coach Rachel at www.coachwithrachel.com

I didn't want to publish this episode. Vulnerability is hard. Being fully yourself risks rejection, judgment, and criticism. Here I am. Loving, hilarious...and still nerdy. www.coachwithrachel.com

Words have power, and in particular, the words we use have the power to influence our mood, our sense of achievement, our motivation, and our psychological well-being. On the show, we look at 5 word-changes that will align your brain and behaviors to your goals and desires. www.coachwithrachel.com Life Coach Rachel works with clients worldwide. While Rachel is usually based in Seattle or London, coaching is available online from any location.

Do you ever find yourself thinking “I've put so much into this, I can't stop now” or “ I owe it to myself to keep going”. In psychology, we talk about the sunk cost fallacy as occurring when you make decisions that are based on the emotional investments that you have already made. This get's us into trouble and encourages poor decisions. www.coachwithrachel.com

This is episode is filled to the brim. 1. We review the research on gratitude and learn how we can easily increase our own levels of gratitude and gain all the benefits. 2. I share some about some upcoming changes. 3. There is an aftershow where things get more casual and chatty...you have to listen beyond the music. Mentioned in the Show: https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain www.coachwithrachel.com https://www.questinstitute.co.uk/

Habits are so hard to give up or start. But it doesn't have to be that way! Today on the show, Rachel shares research that means that many new habits can be successful on day 1 and every day that follow. For those that need motivation day after day, she offers some suggestions to make this easier. Referenced articles: https://irrationallabs.com/blog/why-designing-for-habits-may-be-harmful-and-the-underused-alternative-to-try/ https://medium.com/behavioral-economics-1/why-designing-for-habits-may-be-harmful-and-the-underused-alternative-bf176a22b454

Future Journaling is a useful tool for clarifying what is most important to living a life of contentment and joy. Today on the show, we explain exactly how to do it, and what to do with what you have written.

This week we skip the usual episode and encourage listeners to catch up on old episodes (and on life). Back to regular programming next week so see you then!

There is so much advice out there, and some of the loudest voices are also the most underqualified. Today on the show we look at an example and explore the ways in which supposed good advice is bad, and how to identify trusted sources of guidance and influence.

With recent data suggesting that around 40% of Americans are looking to change work, and not just who they work for, but HOW they work…it seems an important time to take a breath and reconsider what you value, what is important, and wonder if you need to make a change (and identify what changes to make). Today on the show, we've got 5 critical questions designed to do just that. www.coachwithrachel.com

Insights and inspiration feel so good in the moment, but rarely last long enough to recall later. So often these are wasted opportunities for change. Today on the show we share how to take insights and inspiration from a moment of feeling good and instead integrate them into feeling good for life. www.coachwithrachel.com

Eavesdrop on a conversation between podcast host, Rachel Moore and Connection Expert, Suzette Shahmoon as they discuss the importance of connection in being able accept and value ourselves and others and to know (and feel) I am enough! We explore what it means to be human, and how by allowing ourselves to be imperfectly so, we increase our ability to connect and experience the benefits of greater psychological well-being. To find out more about Suzette Shahmoon you can visit her website: https://www.suzetteshahmoon.com For more information about Rachel Moore you can visit her website at: https://www.coachwithrachel.com

Today we look at intensifying motivation and gaining better outcomes from goal setting by reviewing Self Determination Theory. It is a theory about what motivates us and looks at how meeting psychological needs increases our motivation to achieve goals we have set. Further, Self Determination Theory guides HOW we set goals, by including WHAT needs to be included in them, to make achieving them the rewarding, fulfilling experience we often assume they will be.

There is a technique used in solution focused coaching that helps a coachee overcome their problem, set-back, or obstacle quickly and easily. Today on the show, we share the process, and listeners can bring a real life problem and follow along to discover their own solutions. We're going to use the framework of The Miracle Question, and use it to get unstuck and move forward with our goals, our life, and grow our confidence knowing that in our lives, nothing gets in the way of progress!

It's not everyday you are asked to consider your funeral, never mind your funeral goals. But to live life to the fullest, we must! Today on the show we welcome author Liesl Hays to talk with us about her new book: Broken, Changed, and Rearranged. Liesl shares with listeners from chapter 12, titled ‘Funeral Goals' what we can do to ensure that when our funeral does come, that we are remembered for living our life as we want to be. As always, there are practical action steps to implement, as well as a plot twist, so to speak, which will really motivate meaningful changes. For more information about Liesl Hays, to order her book, sign up for her newsletter, or follow her on social media, visit her website here: https://lieslhays.com/

Research shows that visiting the forest has quantifiable health benefits both psychologically and physically. So much so, that in 1982 the Japanese Ministry of Agriculture, Forestry and Fisheries even coined the term for it, Shinrin-yoku. It is a preventative therapy with many documented health benefits. Today on the show we share the science, and the exact steps to take, so that you can get the maximum benefit from forest therapy. More reading: https://time.com/5259602/japanese-forest-bathing/ https://www.dec.ny.gov/lands/90720.html

On a random evening in March 2020 Gurjinder started a kindness project that would show how the smallest actions, can create impact in ways that are completely unexpected. Prepare to be inspired, and also humbled at how Gurjinder took action that is available to any of us, and by doing so, made an impact which lasts far beyond her moments of kindness. my1825.com

Today on the show we introduce listeners to the benefits of completing a life audit, and talk through both how to do it, and the questions to ask which guide important changes.

Today relationship therapist and expert, Rachel Elder joins the show to talk about building positive communication practices in all our relationships. Rachel highlights 3 steps that will help you have more engaging and purposeful conversations when it matters most. It's a great conversation, with practical tools you can use immediately! Rachel Elder www.rachel-elder.com Instagram-racheleldertherapy Rachel Moore www.coachwithrachel.com LinkedIn - https://www.linkedin.com/in/rachel-moore-coach/ Instagram- coachwithrachel

Positive reminiscence has been shown to be a significant factor for well-being in life. On the show we share exactly how to do it, and how to make the effect even stronger with capitalization. Here's the science- Bryant, F.B., Smart, C.M. & King, S.P. Using the Past to Enhance the Present: Boosting Happiness Through Positive Reminiscence. J Happiness Study 6, 227–260 (2005). https://doi.org/10.1007/s10902-005-3889-4

This week career expert Hollis Roberts visits the show and shares 3 vital (and actionable) steps for a successful job search that actually lands you the job you really want, in the company you actually want to work for! This episode is valuable to anyone who is currently working, seeking work or thinking about making a work related change. To connect with Hollis Roberts: career-design.com https://www.linkedin.com/in/hollisroberts/ To connect with Rachel Moore coachwithrachel.com https://www.linkedin.com/in/rachel-moore-lcsw-she-her-hers-4868482b/

On the show we look at how I used imperfection as a tool to help me: 1. Put out a podcast (even though I wasn't ready/skilled/perfect enough) 2. Learn that imperfection is a great teacher.                 3. Appreciate how much life is better with imperfection as part of the plan.                                     I imperfectly review one learning from each episode. 

Today on the show we review a crucial concept that helps or hinders us from feeling in control, effective, and offers a host of positive effects on psychological (and physical) well-being. Locus of Control. In this episode, we look at the origins of this psychological theory. We review some questions to help you identify if you are (internal -iLOC or external- eLOC) your own locus of control. Next we cover how to manage teams in workplaces being mindful of them being eLOC or iLOC to get the best results. Then we review the importance of being iLOC in parenting. Lastly, we share 2 actions you can take immediately which will strengthen your iLOC and get you closer to all the benefits it offers you, and those you interact with.

Successful leaders share a common practice which makes all the difference in their decision making, direction setting and success. Today on the show we explore the benefits of reflection, why everyone should be doing it, and how to get started easily and in a way that fits you. We share the examples of Warren Buffett and Charlie Munger who are known to schedule 80% of their workday for reading and reflecting, viewing it as the most critical task in their day. To implement, here's an outline of the process we review. 1. I choosing to schedule time for reflection. 2. This is when I will schedule reflection time… 3. The method I will use to reflect is… (e.g. journaling, meditation, walking) with free-thinking and reflection or add structure by adding a specific questions or focuses for reflection time.

How do I know if I should stay in my relationship? Today we answer this by applying clarifying 2 perspectives which will give you clarity about the answer.

We often think of ourselves as being good at goal setting because we accomplish our goals, or bad at goal setting because we don't accomplish them. This distracts us from understanding how to create goals in a way that makes mastery of them inevitable. The issue is we write incomplete goals with inaccurate or absent plans for attainment. In this episode, we review a simple 5 step process to increase motivation for your goals, clarify how to achieve them, and monitor progress in a responsive way.

Today on the show, we present the research highlights that might just change your mind and motivation about exercise! The positive impact of exercise for your mental health is often overlooked in discussions focused on the benefits of exercise. When we ignore the psychological and brain benefits of exercise we are overlooking two important things: 1. Exercise increases psychological well-being factors such as improved mood, lower anxiety, and increase resilience in stressful situations. 2. If we pay attention to the psychological benefits of exercise, we will be reinforced within minutes (unlike waiting for the scales to change).

Whether you are sitting the bar exam, preparing for high school finals, or even the theory part of the driving test, this episode if for anyone who wants to learn in ways to learn and retain information in long term memory, and feel more positive about studying and decrease test taking anxiety.

Have you ever written a bucket list? Do you know where it is? Are you actively tracking it? For those who want to accomplish and experience great things, I've got an alternative idea that will have you enjoying life now, rather than hoping it will happen sometime in the future with the deadline being: death.

It's time to stop people pleasing! On the show we look at the science behind people pleasing which helps us understand why we do it. We also review ways to stop doing it so that we can build our self-confidence to be who we are. Research link: https://www.pnas.org/content/early/2011/03/22/1102693108.abstract

This episode is for you if: you find it hard to balance work and life demands in a way that make you and those around you happy; you feel that you need to work more to "go the extra mile" or feel the need to "go above and beyond" regularly; you find it hard to stick to self-imposed boundaries because things could always be improved. you want to improve your leadership Then this episode is for you! In this episode we focus on 3 strategies that you can action on immediately to increase your self-leadership to manage work and life balance better.

It's easy to take psychological well-being for granted…until we start to notice symptoms that we are over-stressing our emotional systems and running low on resilience. Today, we go beyond medication to understand how we can proactively engage in practices which manage our well-being state regardless of what is happening in our lives. By the end of the show you will have clear direction that specify exactly what you need to maintain optimal well-being whether it's another Monday at work, or you are in overwhelm/crisis, giving you the know-how of what you need to do and the confidence that it will be exactly what you need. Practical guidance for figuring out exactly what you need in order to be in optimal well-being no matter what life throws your way. You will learn about the "daily dose", "boosters" and "Emotional Emergency Kits" so that you are ready for life.

Laughter facilitates the release of endorphins. Endorphins are body's feel-good chemicals that help promote an overall sense of well-being. Not all humor has these benefits, so today we briefly review the most important research and as always, offer actionable and practical suggestions for benefiting from this information in your own life.

With guidance from our guest speaker, leading well-being expert Helen Day, we explore the scientific theory of happiness and well-being. As always, we focus on how to translate the research into small actionable changes we can make in our everyday lives. Connect with guest Helen Day on LinkedIn- https://www.linkedin.com/in/helen-day-positive-leaders/ We review the PERMA model of well-being and happiness with easy (evidence-based) strategies to implement for each of the 5 pillars of the model. Positive Emotion Engagement Relationships Meaning Accomplishments

In our professional and personal lives, we've all had conversations that didn't go well. In this episode, we share a simple question for each setting that you can use to help all your conversations go right!

In the episode we focus on 3 small tweaks that you can complete during the podcast which increases your resilience during uncertain times. Developing a Humble Mindset- the reality is that we must adjust to our current circumstance to survive with our psychological well-being intact. We will benefit from updating our expectations of ourselves and others during times of extreme uncertainty. Choose Identity- when life is uncertain, choosing for certain who you are going to be offers us the opportunity to attach to something known, which helps us stay resilient during challenges and times of acute uncertainty. Using the "Given this... I am..." framework offers us a simple, yet powerful way to become certain about something important...ourselves. Body Regulation-Diaphragmatic 7/11 Breathing help us manage our physical health as well as supporting psychological well-being. Diaphragmatic breathing has been shown to have a regulatory effect on the autonomic nervous system, mainly through engaging the parasympathetic system. Slow, deep breathing has been shown to increase parasympathetic activity in both healthy and symptomatic populations through influence on the vagal nerve. This leads to decreases in heart rate and blood pressure, muscle relaxation, improved digestion, improved sleep cycles, enhanced anti-inflammatory effects, and enhanced mood Source: https://www.nqa.org/index.php?option=com_dailyplanetblog&view=entry&year=2019&month=07&day=01&id=35:research-on-diaphragmatic-breathing

Brief introduction about what to expect from the In Session with Rachel Moore podcast. Listeners questions invited to: www.coachwithrachel.com/podcast