Consider Yourself Hugged

In this final installment of our AI mini-series, we dive into the heart of the conversation: AI safety, ethics, trust, and how to use this powerful technology responsibly. With real-life stories, fascinating examples (including a fake AI-generated podcast!), and thoughtful questions, this episode is your guide to being smart—not scared—about AI. We're not tech experts, and we don't have to be. What we bring you is real talk from curious, cautious, and caring humans just like you. You'll walk away with practical tools, deeper insight, and a renewed confidence to explore AI with your eyes wide open.

Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges. Connect with me: https://www.tamiwest.com/ facebook.com/tamiwestseminars   tamiwest@tamiwest.com

Welcome back! Today Michelle and I have spent the last few months diving deep into AI—how it works, how we can use it, and what impact it has on our mental and emotional well-being. AI is everywhere, and whether we like it or not, it's influencing our daily lives. But can it actually support emotional health? Or does it take away from real human connection? In this episode, we share our personal experiences using AI for everything from journaling to simplifying life—and how we balance it with staying present in our relationships. We also include a short clip from James Barnes (Jamie, my son

Michelle and I started off trying to be super organized, but AI is such a HUGE topic that we found ourselves wandering down different rabbit holes! So, today's episode is all about laying the groundwork—what AI is, how it can actually help with mental and emotional well-being, and why you don't need to be afraid of it taking over your life.

Welcome back to Consider Yourself Hugged! Today, Michelle and I are diving into The Bell Jar by Sylvia Plath—one of the most hauntingly personal books on mental health, identity, and societal pressure. From the weight of expectations on women to the stigma surrounding depression and treatment, this book is filled with themes that still hit home today. But, as ChatGPT pointed out when I was researching, Michelle and I tend to approach heavy topics with a lighter touch—so we'll do our best to balance depth with relatability in today's conversation.

Welcome back! Today Michelle and I dive deep into compassion fatigue, exploring how it impacts our mental health and well-being. We discuss symptoms, risk factors, and practical strategies we've found helpful in preventing or managing emotional exhaustion. We also introduce an alternative perspective on compassion fatigue and highlight the importance of self-care.

Chatter: Understanding & Managing Your Inner Voice Welcome back! Today, we'll discuss Chatter by Ethan Kross, a book that dives deep into the nature of self-talk, how it can spiral into negativity, and practical strategies for quieting that inner critic. We'll explore how the book's concepts apply to our own experiences with anxiety, depression, and mental well-being. Key Takeaways from Chatter

Welcome back, friends! This week, Michelle and I are recording from the beautiful (and snowy) Orange Beach, Alabama, during our first annual (hopefully) women's retreat. It's been an incredible mix of relaxation, brainstorming, and… well, some adventures we didn't quite plan for. Who knew sticky notes and snow could be so memorable (you'll have to watch/listen to hear THAT story!

Welcome Back! We're so glad you're here for another episode of our book club series. This week, Michelle and I are diving into another powerful and thought-provoking book, and we can't wait to share our thoughts with you. As always, we'll sprinkle in some fun and laughter because, let's face it, life can be messy and unpredictable—but that's what makes it beautiful. Take a moment to grab your coffee, tea, or favorite drink (Michelle's been sipping on soda while I've been stretching out my "super skinny" Caramelicious from Scooters over several days). Let's settle in and talk books, faith, and everything in between. Book Club Overview: This week's focus is The Hiding Place by Corrie ten Boom. Last week, we discussed From Here to the Great Unknown, and next week, we'll dive into The Southern Book Club's Guide to Slaying Vampires. The transition from a Christian inspirational memoir to a quirky vampire-themed novel feels like emotional whiplash, but that's part of the fun, right? Expect some laughs and deep conversations as we navigate these very different genres. Show notes at https://www.tamiwest.com/post/thehidingplace-bookclub2 Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges. Connect with me: https://www.tamiwest.com/ facebook.com/tamiwestseminars   tamiwest@tamiwest.com

Welome! Hi, friends! Today we're diving into Lisa Marie Presley's book From Here to the Great Unknown. Michelle is taking the lead on this episode, but I just finished the book on Audible a couple of days ago and absolutely loved it. We'll explore the heart-wrenching yet beautiful journey of Lisa Marie's life, her relationships, and the legacy she left behind. Stick around until the end because we'll be sharing some exciting updates on the upcoming books in our mini book club series. Hint: Our next read is The Hiding Place by Corrie ten Boom. It's a bit longer, so we encourage you to start soon! Find out more in the show notes at: https://www.tamiwest.com/post/bookclub-1-lisamariepresley Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges. Connect with me: https://www.tamiwest.com/ facebook.com/tamiwestseminars tamiwest@tamiwest.com

Welcome back! Today, Michelle and I are so excited to share something new—a book club! We're diving into stories that inspire and impact us, blending fun and learning along the way. We're starting with two very different books: Lisa Marie Presley and Riley Keough's From Here to the Great Unknown and Corrie Ten Boom's The Hiding Place. We'll be talking about the lessons these books taught us, how they've influenced our perspectives, and how they might resonate with you. Whether you're a bookworm, audiobook lover, or just curious, we'd love for you to join us on this journey! We want you to have time to read or listen to the book if you'd like, but even if you don't please join us. We'll explain the basic plot, and the lessons will be powerful. Show notes with links at https://www.tamiwest.com/post/page-turners-and-life-changers-lessons-from-our-favorite-books Show notes at https://www.tamiwest.com/post/page-turners-and-life-changers-lessons-from-our-favorite-books Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges. Connect with me: https://www.tamiwest.com/ facebook.com/tamiwestseminars   tamiwest@tamiwest.com

Hey friends, Merry Christmas and Happy New Year! Can you believe it? Last time we recorded, it was right before Christmas, and now it's just before New Year's. If you're listening to this on the day it comes out, it's officially New Year's Day. Cheers to fresh starts! Let's be honest—resolutions can be tricky. Did you know 80% fail by February, and only 8% of people actually achieve them? Here's why: 1. Goals are often too vague or unrealistic. 2. People rely solely on willpower—and let's face it, that's exhausting. 3. No clear plan or system to follow. 4. They're based on societal pressure rather than personal values. Today let's dive into how to do it better! Show notes at https://www.tamiwest.com/post/are-you-ready-for-change-in-the-new-year-final-holiday-mental-health-guide. Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges. Connect with me: https://www.tamiwest.com/ facebook.com/tamiwestseminars   tamiwest@tamiwest.com

Very short and sweet today - we just want to express last minute thoughts about the day and wish those of you who celebrate a Very Merry Christmas! Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges. Connect with me: https://www.tamiwest.com/ facebook.com/tamiwestseminars   tamiwest@tamiwest.co

Today is a repeat of a 2021 holiday episode on grief. It was so popular that it made sense to reshare. Enjoy!!

Hug 187 What's Been Your Favorite Thanksgiving?: Holiday Mental Health Guide Part 3 by Tami West

Hi friends!This week, Michelle and I are back with Part II of our Holiday Mental Health Series, and we're diving into anxiety. If the holidays bring you feelings of overwhelm, financial stress, or family drama, you're not alone—and we've got you covered. What We Talk About Today: Anxiety and Holidays Can Go Hand in Hand Michelle and I started by sharing some eye-opening stats on how common holiday anxiety is. Did you know: 52% of people feel more anxious during the holidays. 66% experience financial stress. 24% of folks with mental health challenges say the holidays make it worse. 63% even said the holidays are more stressful than tax season! It's no wonder so many people struggle to feel holly jolly! We also talked about some reasons behind the stress: Increased Social Demands: Parties, gatherings, and the pressure to be “on” can feel overwhelming. Financial Strain: Buying gifts, hosting meals, and traveling can stretch anyone's budget. Family Dynamics: Old tensions and unresolved conflicts often resurface. Loneliness: The holidays can amplify feelings of isolation, even when you're in a crowded room. Unrealistic Expectations: Those Hallmark movie moments? Yeah, they don't exist in real life. Our Quirky Holiday Anxiety Quiz Okay, let's talk about the quiz! It was such a fun way to gauge where we are on the holiday anxiety scale. Michelle scored an 11, which put her solidly in the Holiday Hero category (I mean, of course, right?!). Meanwhile, I got a 16—a Festive Fence-Sitter. Here's the breakdown: Holiday Hero (10–15 points): You thrive during the holidays! You're the life of the party and keep the festive spirit alive. Festive Fence-Sitter (16–24 points): You love the holidays, but they can feel like a lot. Boundaries and balance are your best friends. Tinsel-Tied (25–30 points): The holidays? More like holi-daze. It's time to simplify, breathe, and take care of YOU. If you haven't taken the quiz yet, check out the link below with all the activities we promised! Show notes at https://www.tamiwest.com/post/navigating-anxiety-holiday-mental-health-guide-part-2. Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges. Connect with me: https://www.tamiwest.com/ facebook.com/tamiwestseminars   tamiwest@tamiwest.com

Hey friends! Today, Michelle and I are diving into a topic that's often swept under the holiday rug: depression. The holidays can be a joyful time, but they can also intensify feelings of sadness, loneliness, and stress. If you're struggling or know someone who is, this episode is for you. We'll talk about what holiday depression can look like, how to recognize it, and ways to navigate it. You're not alone in this, and we're here to offer you some understanding, support, and maybe even a little laughter along the way. Show notes at https://www.tamiwest.com/post/depression-during-the-holidays-holiday-mental-health-guide. Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges. Connect with me: https://www.tamiwest.com/ facebook.com/tamiwestseminars tamiwest@tamiwest.com

Hey everyone! Welcome to our final Positive Psychology episode/celebration! In this final episode of our Positive Psychology series, we look back at the journey we've taken, exploring the key insights and transformative lessons from each module. This episode brings together the core themes and strategies, offering a holistic view of how positive psychology can enhance our well-being, resilience, and joy. We'll also share some personal reflections, including our top five tools that had the most impact, and the lessons we've taken to heart. Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges. Connect with me: https://www.tamiwest.com/ facebook.com/tamiwestseminars   tamiwest@tamiwest.com

So glad you're still with us! In today's episode, Michelle and I delve into two essential pillars of positive psychology: gratitude and communication. We'll talk about how they're not only key to your happiness but essential for building and maintaining strong, fulfilling relationships. Throughout this episode, we'll share stories, practical tips, and give you a sneak peek into the exercises we've included in the accompanying activity sheet. This will help you apply what we discuss in real life. Get ready for an insightful conversation packed with actionable steps you can start implementing today! Get your activity sheet in the show notes at https://www.tamiwest.com/post/communication-gratitude-relationships-positive-psychology-part-9. Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges. Connect with me: https://www.tamiwest.com/ facebook.com/tamiwestseminars tamiwest@tamiwest.com

Welcome back! Today we dive into the topic of mindfulness and what it really means to live in the present moment. We discuss why it's so hard to stay focused on the here and now and explore how becoming more mindful can transform the way we experience life. Have you ever found yourself caught up in the past or worrying about the future? Today, we're going to break down how mindfulness can help free you from those distractions. Show notes with activity sheet at https://www.tamiwest.com/post/present-moment-mindfulness-positive-psychology-part-8. Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges. Connect with me: https://www.tamiwest.com/ facebook/tamiwestseminars tamiwest@tamiwest.com

In this special Intermission episode, I take a moment to reflect on the three most significant lessons I've learned during the first seven modules of our Positive Psychology course. These lessons have deeply impacted my personal growth and outlook, and I believe they can resonate with anyone striving for greater well-being. Lessons/Questions so Far 1. Do You Want to Get Well? 2. Do You Want to Engage? 3. Do You Want to Practice Even When You Don't Feel Like It? Now go listen for more! :) Show notes at https://www.tamiwest.com/post/intermission-lessons-from-positive-psychology. Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges. Connect with me: https://www.tamiwest.com/ facebook/tamiwestseminars tamiwest@tamiwest.com

We know that life can be tough, and sometimes it feels like things just aren't going our way. That's where optimism comes in, giving us the ability to see a brighter future. But it's not just about having a positive mindset—it's about staying motivated to keep pushing forward, even when the going gets tough. As always, we've put together an activity sheet filled with exercises to help you apply the strategies we'll discuss today. Don't worry, we won't go over all the exercises here—you'll get those on the sheet—but we'll give you a sense of what's to come. Let's dive in! What is Optimism? Optimism is often misunderstood as being overly positive or naïve, but in reality, it's much deeper than that. Optimism is the mindset that allows you to view challenges as temporary and surmountable. It's the belief that, even though things may be difficult right now, they will improve, and you have the power to influence the outcome. Michelle and I often talk about how optimism impacts not only our mental health but also our physical well-being. Research shows that people with an optimistic outlook tend to have better health outcomes, live longer, and generally enjoy a higher quality of life. Optimism doesn't mean ignoring the tough stuff—it's about recognizing the difficulties but believing that you can get through them. On our activity sheet, you'll find a great exercise to help you practice this skill by identifying areas in your life where you can reframe negative thinking into more optimistic perspectives. Trust me, this is a game-changer. Read more AND get the activity sheet in the show notes at

Welcome back to another episode in our positive psychology series! Today, we're diving into the topic of self-esteem and self-confidence, two qualities that affect all of us, whether we realize it or not. Be sure to get the activity sheet in the show notes at https://www.tamiwest.com/post/self-esteem-confidence-positive-psychology-part-6. Understanding Self-Esteem vs. Self-Confidence Self-esteem is how we value ourselves—our sense of worth and whether we believe we deserve love and respect from ourselves and others. Self-confidence, on the other hand, is trusting in our abilities in specific situations. You might be confident in a particular skill at work but still struggle with overall self-esteem. They are related but distinct! Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges. Thanks for joining today! Connect with me: https://www.tamiwest.com/  facebook.com/tamiwestseminars   tamiwest@tamiwest.com

Positive psychology, as we've been discussing throughout this series, is all about focusing on the strengths and attributes that allow us to thrive, rather than just avoiding or treating problems. In this session, we're focusing on something truly magical—our positive emotions. According to research from positive psychology, cultivating emotions like joy, gratitude, serenity, and love doesn't just make you feel good in the moment—they actually help you build a healthier and more resilient mind and body over time. As we put it the other day, "Positive emotions are like sunshine for your brain." I love that visual! Head over to the show notes to see more AND get the activity sheet at https://www.tamiwest.com/post/positive-emotions-positive-psychology-part-5. Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges. Thanks for joining today! Connect with me: https://www.tamiwest.com/

Hi friends, welcome back! Today in Part 4, we are diving into something incredibly powerful that we all need to revisit from time to time—finding meaning in our lives and setting goals that align with our values. Michelle and I have both experienced times when we felt like we were just going through the motions, and I'm sure you have, too. We get so caught up in the busyness of life that we lose sight of what's truly important to us. But here's the thing—our sense of fulfillment, joy, and motivation all come from aligning our daily actions with the things we value most. In today's episode, we're not just talking about setting goals for the sake of achieving something. We're talking about meaningful goals—goals that resonate with your heart, that are in harmony with your values, and that make you feel like you're living your purpose. But here's the best part! We've created an activity sheet just for you! Check out the show notes and get all the info at https://www.tamiwest.com/post/meaning-in-life-accomplishments-positive-psychology-part-4. **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges. Thanks for joining today! Connect with me: https://www.tamiwest.com/

Today, we're diving into the third module of the our Positive Psychology Course, focusing on the critical concepts of happiness and well-being. This module is all about understanding what happiness truly is, how to cultivate it in our daily lives, and how to guide others on this fulfilling journey. Understanding Happiness and Well-Being We all strive for happiness—a lasting state of satisfaction, calmness, and balance. But what does happiness really mean? In this module, we explore happiness as more than just a fleeting emotion; it's a deep, enduring sense of well-being that we can cultivate by focusing on key areas of our lives. The Science Behind Happiness Happiness isn't just a state of mind—it's also a chemical process in our bodies. The feel-good chemicals—serotonin, dopamine, and endorphins—play a significant role in how happy we feel. But did you know that happiness is also influenced by our genetics? Research suggests that about 50% of our happiness is determined by our genes, but the good news is that the other 50% is within our control! This is where positive psychology comes into play, helping us maximize our potential for happiness. Be sure to listen to learn more! Show notes at https://www.tamiwest.com/post/positive-psychology-part-3-happiness-wellbeing. Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges.

Welcome back friends! Today, Michelle is here with me, and we're delving into the 24 character strengths identified by psychologists Christopher Peterson and Martin Seligman. These strengths, recognized and valued across various cultures and throughout history, play a significant role in our personal fulfillment. The real impact comes not just from identifying these strengths but from using them in practical, everyday ways to enhance our lives. Why Character Strengths Matter: Character strengths are the foundation of who we are. They influence our thoughts, emotions, and behaviors, contributing to our overall happiness and well-being. By focusing on our strengths rather than our weaknesses, we can cultivate a more fulfilling and positive life. What You'll Do This Week: - Define the 24 character strengths - Determine your 5 greatest strengths using the VIA Survey - Analyze your strengths and learn how to use them to your advantage - Develop actionable tools to make the most of your strengths every day Show notes at https://www.tamiwest.com/post/positive-psychology-part2. Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges. Thanks for joining today! Connect with me: https://www.tamiwest.com/

Hello, fabulous listeners/readers/watchers! If you were with me last week, you know I'm more committed than every to work on my mental and emotional wellbeing. I hope you are too.  I'm so excited to share something special with you: Over the next 10 weeks, I'm embarking on a journey to become certified in Positive Psychology—a field that's all about boosting our happiness, well-being, and overall zest for life. And guess what? I want you to come along for the ride! Here's the plan: Each week (starting today), I'll dive into one of the modules from my course and break it down in a way that's fun, practical, and totally relatable. We'll explore topics like gratitude, resilience, strengths, and so much more. Not only will this help me cement what I'm learning, but it'll also give you some amazing tools to enrich your own life. And here's a couple of little bonuses! First, each week, I'll be uploading activity documents in the show notes for you to work on between sessions. These are simple, yet powerful exercises that will help you apply what we're learning and really make it stick. It's like having a mini course of your own, right alongside me! Second, our dear friend Michelle will be joining us for some of the episodes! This isn't just about listening—this is about growing together. I want you to take these insights, apply them, and see how they can make a real difference in your everyday life. And the best part? It's all free! No strings attached, just pure, positive goodness. So, are you ready to join me on this positivity-packed adventure? Let's learn, laugh, and lift each other up, one week at a time. Let's get started with our first module. Show notes at https://www.tamiwest.com/post/positivepsychologypart1. Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges.

Welcome back to the new season, friends! I'm so glad to have my dear friend Michelle back with me today. We've both been on a bit of a journey lately, and today we're diving into something that's been on our minds a lot: holistic mental health. Show notes at https://www.tamiwest.com/post/holistic-mental-health. Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of these resources or one in your area: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges. Connect with me: https://www.tamiwest.com/ Facebook.com/tamiwestseminars tamiwest@tamiwest.com

Welcome Fellow Huggers for the last time this season!! Today, Michelle Kixmiller joins me for the first time in a bit

Yearbooks are snapshots of a time we often look back on with mixed emotions. For some, they encapsulate memories of friendships, triumphs, and the journey of self-discovery. For others, they are a reminder of challenging times, struggles with identity, and the harsh realities of adolescence. This is especially true for those who, like me, were quiet, bullied, and not popular. My middle school and high school years were marked by a turbulent home life, living in poverty, and the challenges of being overweight. Despite these hardships, revisiting my yearbooks has provided valuable insights into my identity during those formative years. It has been a journey of understanding who I was, who I am, and who I aspire to be. This episode is an exploration of those reflections, lessons learned, and the ways we can all find strength in our past experiences. As I reflect on these yearbook entries and the memories they evoke, several key lessons about identity emerge. That's what I'll share with you today! Show notes post by 7 AM CST 6/5/2024. Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of these resources or one in your area: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges.

Welcome to week 5 of Mental Health Awareness Month! Today I'm discussing two seemingly unrelated topics: The 1976 Chowchilla kidnappings and the death by suicide of golfer Grayson Murray. In 1976, 26 elementary and middle school kids and their bus driver were kidnapped by 3 armed men, their faces covered with panty hose. They were driven around for 11 hours and eventually forced to climb into a 26' trailer buried underground. After all 27 were in, the kidnappers sealed the opening and buried the remaining portion of the trailer with dirt. They dug themselves out after 16 hours. Their lives were forever changed, and because childhood trauma wasn't understood, their mental health was forever damaged. This past week on Saturday, May 25th, pro-golfer Grayson Murray took his life after a fairly public battle with depression, anxiety, and alcoholism. In an interview last year (Link below), he said: I just thought I was a failure. I always looked at myself as a failure. I thought I had a lot of talent that was just a waste of talent. It was a bad place, but like I said, you have to have courage. You have to have the willingness to keep going. Lo and behold, that's what I did, and I'm here, and I'm so blessed and I'm thankful. He was in the public eye, and felt like a failure. How are they related? They are related because they both help us to see both how far we have come in treatment, help, and stigma surrounding mental health AND how much more there is to be done. I hope you'll listen to today's episode. The reason it struck me so, in part, was because I WAS the age of those children during the Chowchilla kidnappings. In 1976 I was 12 years-old, the age where my panic attacks were debilitating, but panic attacks weren't really a thing. I wasn't understood. So, why did I not go down the path that some of the survivors did, including alcoholism and suicide? And, Grayson Murray was a Christian. I am a Christian. Why did he still battle, and why do I still battle anxiety? I think the bottom line is this: We have amazing treatments for heart disease. People still die. We have new treatments for cancer. People still die. With all the mental health treatments available now and to come, people will still struggle and people will still die. It breaks my hearth. I was thinking deeper about that question, why didn't I go down a worse path? For me, it was and is so many things: -My relationship with Jesus -My family & friends -Allowing myself to fail and to talk about it. Saying out loud, Oh gosh I messed that one up and realizing I am not perfect! -Continuing to learn and grown -Counseling -Medication for seasons in my life As we end Mental Health Awareness Month, I encourage you on 2 fronts: 1.    NEVER LET ANYONE SHAME YOU INTO NOT GETTING HELP IF YOU ARE STRUGGLING! 2.   Get trained in Mental Health First Aid. It truly changed how I view and interact with those who are struggling. I have 2 virtual classes coming up. Link with dates is in show notes which post by 7 AM CST 5/29/24. If you or someone you know is in emotional distress or a suicidal crisis, you can reach the 988 Suicide & Crisis Lifeline by calling or texting 988.

Welcome to week 4 of Mental Health Awareness Month! Today is a bit different as I'm simply going to share a very personal story with you about my epiphanies about bullying, my bully, forgiveness, and more! Show notes at https://www.tamiwest.com/post/bullying-to-empowerment. Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ A bout AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges. *Disclaimer: The information in this show is not intended to be therapy or to address your individual situation. It is information based on our experiences, opinions, and research. If you need further help, please reach out to one of the resources mentioned in the show notes.

In honor of Mental Health Awareness Month, week 3, we're diving into another crucial aspect of mental wellbeing: Celebration! This week I'm using more recommended resources from the National Council for Mental Well-being, the organization that sponsors the Mental Health First Aid course. You may know I am passionate about teaching that class! But I'm also diving a bit deeper with 4 suggestions of my own: 1. Decide if you want to want to actively participate in creating positive awareness for mental health. 2. If no, that's ok, but maybe don't actively create NEGATIVE awareness

In honor of Mental Health Awareness Month, week 2,  we're diving into a crucial topic: Leading by example, and in particular: self-care. It's not just a buzzword; it's a vital part of maintaining our mental health. This week I'm using some recommended resources from the National Council for Mental Well-being, the organization that sponsors the Mental Health First Aid course. You may know I am passionate about teaching that class! Today, we'll explore why it's important, how it can set an example for others, and share some practical tips on how you can incorporate self-care into your daily routine. So how can we practice self-care? Here are four strategies recommended by the National Council:   1. Activity Calendar: Use the National Council's activity calendar for daily self-care ideas. 2. Mental Health Days: Consider taking a mental health day from work this month. It's a chance to step away from daily stresses and do something rejuvenating. 3. Relaxation Exercises: Incorporate relaxation exercises into your day. Whether it's meditation or deep breathing, these can help you stay centered. 4. Daily Relaxing Activity: Try to do something relaxing every day, even if it's just for 30 minutes. Whether it's a walk, reading, or journaling, find what feels good for you. Thanks for joining! Show notes at https://www.tamiwest.com/post/mental-health-awareness-month-part-ii-lead-by-example. **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of these resources or one in your area: General Resources National Alliance of Mental Illness: www.nami.org Mental Health America: mhanational.org Mental Health First Aid Resources: www.mentalhealthfirstaid.org/ Celebrate Recovery: www.celebraterecovery.com/ About AA: www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges.

Welcome to May - Mental Health Awareness Month! Each week this month we'll dive into practices that will help you with your mental wellbeing. This week? Meditation with Dr. FF, as she is affectionately known. Show notes at https://www.tamiwest.com/post/mental-health-awareness-month-part-i-meditation. Jennifer Fisch-Ferguson lives in Michigan where she does all the things writing. She is busy doing academic endeavors when she would rather be writing all about her characters and their many adventures. She spends her free time being a fabulous crazy mom to two dynamic boys and staff member to four highly demanding cats. She also likes to cook and bake and subjects her family to her many creations (most of them good!). She is blessed to have friends who support her with her endeavors. Jennifer enjoys writing urban fantasy, paranormal romance, speculative fiction and exploring all the questions starting “What if…” which allows her mind to make the mundane much more exciting. She is excitedly expanding her ever developing world and looks forward to the new adventures waiting to be written. She also had the joy of being a reviewer for AAMBC and reading some great new works of her fellow Indie authors. Jennifer has had amazing experiences book signings and meeting her fans. Jennifer has been teaching Composition, Genre writing, Creative writing, and Professional Writing at various colleges for last eight years. As well as facilitating a high energy writing group that explores peer editing and book coaching/ developmental editing on the side. With experience in teaching face to face, hybrid and online courses, she continues to push for more exciting ways to engage people in their writing. Jennifer is completing her doctorate in which she looks are Digital Rhetoric and Professional Writing and practices of editing and publishing. She presents at conferences and enjoys speaking engagements. Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of these resources or one in your area: General Resources National Alliance of Mental Illness: www.nami.org Mental Health America: mhanational.org Mental Health First Aid Resources: www.mentalhealthfirstaid.org/ Celebrate Recovery: www.celebraterecovery.com/ About AA: www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges.

Last Wednesday I had 2 events on the same day (Listen to the full story.) While getting out of the car at my 2nd event, I fell and face-planted on the asphalt in the parking lot. The lesson that applies to our time today? The event was a women's workshop sponsored by the White House Area Chamber of Commerce. It's in my hometown, so I know the leaders – 3 wonderful women! Tim was with me, and a few minutes after the fall (I still wasn't off the ground yet!), two of them came outside, gently helped me up, walked with me, brought me a seat and ice pack, and stayed with me until I was ready to go compose myself. WOMEN AND RELATIONSHIPS!! Such an important topic! Let's do the same format today for our last week of Stress Awareness Month. First, revisit the Stress in America Report. Second, look deeper at the research. Next, my successes and mistakes. And, finally, tips. Here we go! (All links in show notes at https://www.tamiwest.com/post/stress-awareness-month-part-4-women-relationships) From Stress in America 2023 report (Link in first episode at ): -Women were also more likely than men to cite family responsibilities (58% vs. 52%) and relationships (49% vs. 44%) as key stressors in their lives. Then I wondered, how is this different from family responsibilities? So I looked at the questions asked in the survey. I searched for the word relationships. Here's what I found: 1. What causes you stress: Relationships (e.g., spouse, kids, girl/boyfriend) 2. How many people can you talk to about what's happening in your life (e.g., stress, relationships, etc.)? Please provide your best estimate. That's all. The deeper dive here didn't give me much. I also referenced what a few of the women in my study said about women (The Stress Club, pp. 90-91) Here's a few (see show notes) So I decided to make some inferences. If it's not about family responsibility (housework, shopping, cooking, laundry, home maintenance, child-care, etc.), it might be issues in the relationships: · Communication · Worry · Conflict · Money · Blended families And in those areas, I have done some things well, and others not so much: Successes: · Scripting and PowerPhrases · Therapy · Allowing my grown children to be grown · Apologizing Mistakes: · Excessive anger · Unrealistic expectations · Focusing too much on my needs · Incorrect assumptions So let's get to the tips. I LOVED this article and, for the brief time we have together, I thought it was perfect: Six Tips for Building Health Relationships. Here are the 6, but please listen and read the article for more info! 1. Learn about yourself 2. Give the relationship time and energy 3. Develop AND honor boundaries 4. Talk and Listen with respect 5. Let go of what you can't control 6. Take time to reflect and grow Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of these resources or one in your area: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges.

In today's episode, we'll explore the intricate relationship between women, at https://www.tamiwest.com/post/stress-awareness-month-part-iii-money. Personal Reflections on Money Growing up with financial instability can leave a lasting impact. Here are some reflections on how a poor understanding of money can affect decisions and stress levels: - My childhood in poverty taught me that money was something to be spent immediately. - I witnessed a cycle of poverty when $50,000 was received and quickly dissipated on fast food, small trips, and material things. Understanding Poverty We'll delve into Dr. Ruby Payne's book, "A Framework for Understanding Poverty," which provides invaluable insights into the mindset shaped by economic struggles. Stress and Finances: A Gendered Issue - We revisit the "Stress in America Report" to discuss how, while finances are a top stressor, they often remain an undiscussed topic. - Only 52% of adults are comfortable discussing money, and 45% feel embarrassed by it. - Women, in particular, feel more consumed by financial worries than men, with a significant number stressing over essentials and unexpected expenses. My Financial Journey I'll share my personal financial highs and lows, hoping to offer both cautionary tales and strategies for success.  Successes: - Employment from the age of 16. - Purchased a car independently at 17. - Initiated a money market and IRA in my first marriage. - Paid off debt using the envelope method as a single mom. - Utilized government assistance during a transitional phase. Mistakes: - Financed unnecessary items in my first marriage. - Financial crises - Halted IRA contributions post-divorce. - Did not save for my children's education. - Allowed worry to prevent action. Practical Tips to Minimize Financial Stress (From Women are Stressed About Money) To conclude, we'll discuss three crucial steps you can take to reduce financial stress: 1. Save for emergencies to cushion against unforeseen expenses. 2. Save for retirement to secure your future. 3. Plan and think ahead, especially for significant life events. Understanding and managing money is crucial, especially for women who may experience greater financial stress. Let's reflect on our relationship with money and take proactive steps to secure our financial well-being. I hope this has been helpful today, and thank you for joining! As I've always asked in the past, please pass the show link along to your friends and subscribe, download, and review wherever you are listening. If you're a woman and you haven't joined our private FB group A Place for Women, please do that now! It'll be your source of encouragement. I'd love for you to follow my Tami West Seminars Facebook page as well. And until next time, Consider Yourself Hugged

Recently I listened to a stress management podcast. I really liked her style and her content. It was odd, but there was one thing she said that struck me as she spoke about journaling: When we put our worries onto paper, it moves them from the emotions center to the thinking center. And then she moved on. I thought, "I've given advice like that before. And moved on." What I found myself wanting was examples. Stories. What did it look like when YOU did that? What worked? What didn't? That's what we're doing today. First, I dug into that Stress in America report we discussed last week (click here to listen to that episode). I thought what do people need? What are they struggling with? As you may expect, the numbers were worse for women than for men, so I decided to go that direction for the next 3 weeks. Even though I'm targeting women here, the stories and advice transcend gender in many areas. Next I looked at the top I for women, according to the report. They were: 58% family responsibilities 50% consumed by worries regarding money 49% relationships So that's where we're going. Today, we'll talk about family. Next week money. The final week, relationships Next, I did some specific research and have 4 recent studies to share with you (Link and info in show notes at https://www.tamiwest.com/post/stress-awareness-month-part-ii-family-responsibilities) So women want/need help! But what experience do I have to talk to you about family responsibilities? Here's a bit of my background: · 3 biological children born 1988-1992 · Had my 1st son when my 1st husband was in the military. We were in Wichita, KS with no support whatsoever and my son was a very colicky baby. · I was in a psychiatric hospital when they were 2,4,6 · Single mom of those 3 from 1998-2003 · Got my master's degree during that time · Gained 5 stepchildren in 2003 · Traveled while 5 of the 8 still lived at home · Took care of my mentally ill mother with dementia while traveling · Cared for my father with Alzheimer's Did I do a great job during these seasons? Let's evaluate

All links in show notes which post by 7 am CST 4/3/24. Thanks for joining! *Disclaimer: The information in this show is not intended to be therapy or to address your individual situation. It is information based on our experiences, opinions, and research. If you need further help, please reach out to one of the resources mentioned in the show notes. General Resources National Alliance of Mental Illness: www.nami.org Mental Health America: mhanational.org Mental Health First Aid Resources: www.mentalhealthfirstaid.org/ Celebrate Recovery: www.celebraterecovery.com/ About AA: www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges. Connect with me: www.tamiwest.com/ facebook.com/tamiwestseminars www.linkedin.com/in/tamiwest/ tamiwest@tamiwest.com

Today, I have a strongly worded message for my pal, Perfectionism: Get out of my life.... today!!! I hope you have the same message. I didn't realize until recently that it has been rearing it's ugly head in my life again, and I will not continue to allow that! Today we'll talk about causes of perfectionism, the vicious cycle, and what to do for more peace. Do You Battle Perfectionism? · Do you feel like what you accomplish is never quite good enough? · Do you often put off turning in papers or projects, waiting to get them just right? · Do you feel you must give more than 100 percent on everything you do or else you will be mediocre or even a failure? Causes of Perfectionism · Fear of failure. · Fear of making mistakes. · Fear of disapproval. · All-or-none thinking. · Overemphasis on “should's.” · Believing that others are easily successful. The Vicious Cycle of Perfectionism (See diagram in show notes https://www.tamiwest.com/post/goodbye_perfectionism) So what's the cycle. First, perfectionists set unreachable goals. Second, they fail to meet these goals because the goals were impossible to begin with. Failure to reach them was thus inevitable. Third, the constant pressure to achieve perfection and the inevitable chronic failure reduce productivity and effectiveness. Fourth, this cycle leads perfectionists to be self-critical and self-blaming which results in lower self-esteem. It may also lead to anxiety and depression. “This time if only I try harder I will succeed.” Such thinking sets the entire cycle in motion again. Instead, try Healthy Striving Healthy strivers take pleasure in the process of pursuing the task at hand rather than focusing only on the end result. What to do About Perfectionism · Set realistic and reachable goals based on your own wants and needs and what you have accomplished in the past. · Set subsequent goals in a sequential manner. · Experiment with your standards for success. · Focus on the process of doing an activity not just on the end result. · Use feelings of anxiety and depression as opportunities to ask yourself, “Have I set up impossible expectations for myself in this situation?” · Confront the fears that may be behind your perfectionism by asking yourself, “What am I afraid of? What is the worst thing that could happen?” · Recognize that many positive things can only be learned by making mistakes. When you make a mistake ask, · “What can I learn from this experience?” More specifically, think of a recent mistake you have made and list all the things you can learn from it. · Avoid all-or-none thinking in relation to your goals. This will take time, but you can do it! And so can I. Thanks for joining! *Disclaimer: The information in this show is not intended to be therapy or to address your individual situation. It is information based on our experiences, opinions, and research. If you need further help, please reach out to one of the resources mentioned in the show notes. General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges. Connect with me: https://www.tamiwest.com/ facebook.com/tamiwestseminars https://www.linkedin.com/in/tamiwest/ tamiwest@tamiwest.com

Let's start by defining the word guilt: AI definition: Guilt is an emotional state characterized by feelings of responsibility or remorse for having committed a wrongdoing or for failing to meet a certain standard of behavior, often accompanied by a sense of regret or self-blame. Dictionary.com definition: the fact of having committed a specified or implied offense or crime. So, in my summary, the word guilt is defined as you are responsible for having done something wrong. I am big on the power of visualization, so I suggest that you visualize yourself in a courtroom, you're sitting in the chair and the jury is trying to determine your guilt over an issue. And it makes sense to visualize yourself in that court of law because the word guilt is so closely associated with trials. Let's use an example here. Let's say that you have a job and you're working with a team doing a project. You finish your part of the project and you hand it over to one of your teammates, and you realize before you do that that you've made a mistake. But it's just a small mathematical error, it would take you forever to fix it, and so you don't fix it. You hand it over to your teammate, she finishes it, turns it n to your boss, your boss catches the mistake, blames your friend, and you say nothing. You go home, pick up the phone and call your friend Sue. And you say “Sue, I made this mistake today and my teammate got blamed and I didn't speak up and now I kind of...” what would you say, “feel guilty.” We say it all the time, right? I kind of feel guilty. Well, that's a phrase you need to get rid of. You need to throw that out forever because it doesn't make sense to say I feel guilty because either you are or you're not. Now I know if I were you, I would be sitting there thinking, “Well yeah, but that's pretty cut and dry. But what about the other things I've put on my list, like not spending time with my children or not calling my mother or whatever it is. Those aren't so cut and dry.” We'll come back to those in just a minute. When I call my friend Sue and I say “I kind of feel guilty,” what am I looking for Sue to do? I want her to make me feel better. I want her to make my guilt go away. Now its not that I'm trying to be irresponsible or shirk my responsibility. Freud gave it a name; he called it the pleasure principle. And he says we don't want to feel emotional pain in our souls and we'll do whatever we need to do to get rid of it. And so what I'm asking Sue to do is to take away my emotional pain and I want her to say “Oh, it's ok, you didn't mean to.” That's what I want her to say. Now, contrast this, how does it seem different if I call my friend Sue and I say “Sue, I'm guilty of not speaking up when I made a mistake and someone else got in trouble for it.” Do you see how that sounds different? I am guilty of. Let's take the phrase I feel guilty and throw it away and replace it with I am guilty of. On the other hand, what if you're not guilty? (Show notes for more at https://www.tamiwest.com/post/goodbyeguilt) Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life's challenges. Connect with me: https://www.tamiwest.com/ facebook.com/tamiwestseminars tamiwest@tamiwest.com

Welcome back to the second part of our series on debunking the myth of having "no time" and delving into the essential aspect of self-care. In Part I (go to show notes to find link for part I at https://www.tamiwest.com/post/mythofnotimeii), we threw boulders at the common notion that time is an elusive entity, demonstrating how it's more about priorities than scarcity. Now, in Part II, we delve deeper into practical strategies for nurturing yourself even if the world tells you not to! As we navigate the demands of work, family, and personal aspirations, it's crucial to recognize what steals our time and joy. From the subtle pressure of societal expectations to the internal dialogue that guilts us out of self-care, various factors can hinder our well-being. However, armed with awareness and actionable steps, we can reclaim our time and prioritize self-care without guilt or compromise. Whether you have three minutes or thirty, there are strategies tailored to fit into your busy schedule and rejuvenate your mind, body, and soul. Let's embark on this journey of self-discovery and empowerment together. Tami's Top 8 1. Admit your limitations. 2. NO Guilt if you take time for yourself – could turn in to victim mentality (Link to my YouTube Guilt video) 3. Adjust your view of work 4. Plan, or have a time management tool 5. Avoid anger and resentment at others 6. Find a mentor 7. Ask yourself, What do I want out of my life? Do I actually want some time and some joy? 8. Avoid the comparison trap. From APA Article (see show notes for link) 1. Make personal and professional self-care a priority. 2. Honestly assess your psychological and physical health. Focus on prevention rather than simply on remedying problems. 3. Find time for activities that are personally restorative. 4. Avoid isolation. Identify sources of social support and use them. 5.Establish and maintain professional connections that offer an opportunity to discuss the specific nature and stressors of your work. 6. Take occupational risks seriously, and be aware of the particular risks facing practicing psychologists. 7.Develop realistic and reasonable expectations about work and your capabilities at any given time. 8. Pay attention to the need for balance in work, rest and play. 9.Pursue opportunities for intellectual stimulation, including some outside the profession. 10.Take steps to enhance your career satisfaction. From AI: Here are 10 self-care activities you can do in under five minutes to help rejuvenate your mind, body, and soul: 1. Deep Breathing Exercises 2. Stretching 3. Gratitude Journaling 4. Hydration 5. Mindful Snacking 6. Listening to Music 7. Aromatherapy 8. Quick Meditation 9. Digital Detox 10. Affirmations Here are 10 self-care activities you can do in under 30 minutes to help rejuvenate your mind, body, and soul: 1. Taking a Relaxing Bath 2. Reading 3. Nature Walk 4. Yoga or Pilates 5. Creative Arts 6. Cooking a Healthy Meal 7. Meditation or Mindfulness Practice 8. Home Spa Treatments 9. Exercise 10. Journaling As we close this chapter on time and self-care, remember: your well-being matters! You deserve to have joy! Embrace each moment, prioritize yourself, and find joy in the journey. You're stronger than you know. Keep shining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Show notes post by 7 am CST 03/13/24 Thanks for joining today! Connect with me: https://www.tamiwest.com/ Facebook.com/tamiwestseminars tamiwest@tamiwest.com

Welcome in! Part I will cover why it's a myth and Part II, how to better take care of yourself. This all started with a “remodel” of my guest bathroom (story in episode!) Let's get this out-of-the-way: if you have a new baby, a new job, you're in school, a single parent, taking care of an elderly parent, etc. your time is definitely more limited! Today we'll do a couple of things: First, we'll talk about how Americans are using their time. Then I'll share 3 different approaches to why we often say we don't have enough time for self-care: 1) AI-generated, 2) APA Article (link at end of show notes), 3)Tami's take

Welcome back, friends! This is our final episode of the Developing Emotional Maturity series, and I hope it's been helpful to you. Thank you all for commenting and helping me choose the new CYH 2024 logo. I personally love it and the graphic designer is super talented! I hope you like the new opening as well. Now, onward! Week 1, we set the stage for our journey towards emotional maturity. We discussed the importance of this quest, as a framework for our daily interactions and personal growth. If you haven't yet, I encourage you to listen to that episode, link in show notes, and download the self-assessment tool to help you gauge where you're at on this path. Link in show notes. The next week we dove into the first 3: self-awareness, self-regulation, and empathy. I gave you 10 tips for each of these, and the link to that episode and the tip sheets – you know – in the show notes

Welcome back, fellow Hug Seekers! I hope February has been great for you. In this series, first we set the stage for our journey towards emotional maturity. We discussed the importance of this quest as a framework for our daily interactions and personal growth. If you haven't yet, I encourage you to listen to the last episode, link in show notes, and download the self-assessment tool from the show notes to help you gauge where you're at on this path. Next, in Part II we talked about the 1st 3 hallmarks. Join me today as I dive into next first three hallmarks of emotional maturity. So, grab your notebook, or coffee or just settle in as we explore these transformative qualities together. Show notes at https://www.tamiwest.com/post/emotionalmaturitypartiii. Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/

Welcome back, friends! Happy Day before Valentine's Day! I hope February has been great for you. Last week, we set the stage for our journey towards emotional maturity. We discussed the importance of this quest, not just in the context of Valentine's Day but as a framework for our daily interactions and personal growth. If you haven't yet, I encourage you to listen to the last episode, link in show notes, and download the self-assessment tool from the show notes to help you gauge where you're at on this path. I've been thinking more about this and why it's important to me, and I realize it's because for most of my entire life I was the OPPOSITE of emotional maturity. Join me today as I deep into the first three hallmarks of emotional maturity. So, grab your notebook, or coffee or just settle in as we explore these transformative qualities together. Show notes at https://www.tamiwest.com/post/emotionalmaturitypartii Thanks for joining! **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/

My desire to delve into emotional maturity was actually sparked by a recent incident that brought to light the importance of understanding and managing our emotions. This incident reminded me of the complexities of our emotional responses and the impact they have on our interactions. Emotional maturity, a topic I realized I hadn't explored in depth for some time, is crucial for navigating life's ups and downs. It involves understanding our feelings, how we express them, and how we relate to others. Reflecting on my own growth since that incident, I recognize the shift in my emotional responses. Where once I might have reacted with frustration or confusion, I now approach such situations with empathy and a deeper understanding of the underlying struggles. This journey towards emotional maturity is ongoing and deeply personal. It's about developing self-awareness, learning to regulate our emotions, and improving our interactions with others. I hope you'll join me for a few weeks to explore the crazy world of emotions! We'll start with a self-assessment (you can download from show notes at https://www.tamiwest.com/post/emotional-maturity-part-i) and then dive in to 10 hallmarks of emotional maturity. As a preview, here they are: 1. Self-Awareness: It all starts with the man or woman in the mirror. Knowing your emotional ins and outs, what ticks you off, what makes you tick, and how you ripple into the world around you. 2. Self-Regulation: Ever felt like a soda can, shaken and ready to burst? We'll talk about keeping the lid on, not by bottling things up, but by managing reactions in a way that serves us better. 3. Empathy: Walking a mile in someone else's shoes, feeling their joy, their pain, without judgment or agenda. It's about connection, understanding, and sometimes, just being there. 4. Responsibility: Owning up to our part in life's play, not in a blame-game way, but with a mature acceptance of our role in the events and outcomes of our lives. 5. Adaptability: Life's a dance, and the music changes often. We'll explore how to sway with grace, pivot with purpose, and maybe even enjoy the rhythm changes. 6. Resilience: When life knocks us down, do we bounce back or crack? We're talking about cultivating a bounce-back spirit that sees setbacks as setups for comebacks. 7. Effective Communication: Ever lost in translation, even in your native tongue? We're diving into how to express what's really going on inside, in a way that's heard, understood, and respected. 8. Conflict Resolution: Not every disagreement needs to end in a duel. Sometimes, it's about finding common ground, agreeing to disagree, or even turning conflicts into opportunities for growth. 9. Realistic Optimism: Keeping hope alive without living in La La Land. We're balancing dreams with reality, positivity with pragmatism. 10. Healthy Relationships: The people we surround ourselves with can lift us up or weigh us down. We'll look at nurturing bonds that are enriching, energizing, and genuinely reciprocal. I'll share insights, experiences, and strategies for fostering emotional growth, all aimed at helping you navigate life with greater resilience and understanding! OK let's go! Together, let's embark on this exploration, ready to embrace the challenges and opportunities that lie ahead in our journey towards emotional maturity. Thanks for joining! Find the show notes at https://www.tamiwest.com/post/emotional-maturity-part-i **Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources: General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Connect with me: https://www.tamiwest.com/ Facebook.com/tamiwestseminars email me tamiwest@tamiwest.com