Journey Within - Burned Out But Not Broken

Are you ready for a tool that is not only free, but simple, and that can help you calm your anxiety and soothe your stress? The vagus nerve is one of the most important parts of our parasympathetic nervous system. Vagus breathing stimulates the vagal nerve and is a great tool that can be used to calm yourself in a stressful situation or in a time of high anxiety. The best part is that it is so easy to do, and you can start using this technique today. Check out this episode for more information about the vagal nerve and vagus breathing to soothe your emotions and calm your anxiety. Don't forget to SUBSCRIBE to the podcast... Follow me on Instagram @journey.within.podcast and Facebook at www.facebook.com/groups/journeywithinthrivingnotsurviving/ --- Support this podcast: https://anchor.fm/jennbohamgmailcom/support

Science shows that our minds remember negative observations more than positive observations. We also focus on negative memories more. Why? Survival from lions, tigers, and bear,....well, not anymore. Negativity bias is actually an evolutionary adaptation designed to help us survive by focusing our mind on the negative to overcome it. Have you experienced trauma, or do you struggle with depression or anxiety? You are likely to have a higher negativity bias than others. Tune into this episode to learn more about how to live with this awareness and find more happiness every day. Don't forget to SUBSCRIBE to the podcast... Follow me on Instagram @journey.within.podcast and Facebook at www.facebook.com/groups/journeywithinthrivingnotsurviving/ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support

On this episode we dive into the topic of our growth journey and the friction we may run into with others who hold different beliefs that we are trying to heal. How do you handle a situation that brings up negative feelings because it doesn't align with your beliefs and mindset? We can't control people in our lives, we can only control ourselves. There are a few things we talk about in this episode to help you navigate through some of these tough situations. Don't forget to SUBSCRIBE to the podcast... Follow me on Instagram @journey.within.podcast and Facebook at www.facebook.com/groups/journeywithinthrivingnotsurviving/ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support

Are you feeling overwhelmed with all the things you need to do as a working mom, stay at home mom, career woman, or student? Are you trying to stay on track with reaching your important goals? On this episode we will dive into to-do lists and how we can clear them out and finally cross off some of the things that have been living there for months and months. Also, we talk about what time of day is the best time to be working on your most important task (MIT). What is your MIT? Ideas in this episode are from the book “15 Secrets Successful People Know about Time Management” by Kevin Kruse. Follow me on Instagram @journey.within.podcast and please subscribe to the podcast so you don't miss any episodes! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support

What personal growth did you gain during the pandemic? On this podcast episode, I take inventory on what this incredibly difficult time has given us, and what it has taken. We lost jobs.... and we lost loved ones. We were afraid, and we were isolated. But we overcame, and we grew and learned just how strong we really are. Our personal growth became a priority. We honor those that were lost during the pandemic and the gifts they gave us during life that will always stay alive with us. We also honor the amazing amount of moxy we showed during this trying time. What did you lose during the pandemic? What lessons did you learn during the pandemic? --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support

Feeling stuck and overwhelmed? On this episode I interview Rubi Torres, a women's empowerment coach. Rubi tells us about her transformation and how it led her to helping women like herself with their own growth journey. This episode is so powerful. Rubi offers one to one coaching and she also offers a membership, called “Soul Led Mothers”, and a program called “Reawaken The Goddess Within” . You can find more information about Rubi and her offerings at her website below. Don't forget to follow Rubi on your favorite social media platform. www.unbreakablecollective.com @iamrubitorres --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support

Do you have a personal growth plan? You can't reach your goals…. if you don't MAKE goals. Check this episode out for some tips on reaching your goals and finding fulfillment and happiness! Wow! I am so thrilled to be celebrating 4 months of the Journey Within podcast. Thank you from the bottom of my heart to each and every one of you for joining me each week. If you can spare a few minutes and help a girl out, could you please fill out my anonymous survey? This will help me bring guests and topics to the podcast that you really want to learn more about. https://docs.google.com/forms/d/1wqal6yvOwOWHME3oY050xt93gkge1-iT4lll4zrIZOw/edit --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support

Do you have a daily gratitude practice? Starting a gratitude practice is simple, quick, and the benefits are massive. A gratitude practice can help you train your brain to look for things to be grateful for. If you don't have a gratitude practice, tune into this episode where I share the benefits of starting one and how healing it can be for anxiety, depression, and burnout. I will also guide you through several different ways you can start a gratitude practice. The key: keep it simple, and make sure it works for you. For those of you who already have a gratitude practice, maybe you will learn something new! Don't forget to SUBSCRIBE to the podcast... Follow me on Instagram @journey.within.podcast and Facebook at www.facebook.com/groups/journeywithinthrivingnotsurviving/ **Please help a girl out and share this podcast with your friends. Just send them a screenshot and tell them to head over to Apple Podcasts or Spotify to listen. Show Notes: A gratitude practice has been proven to improve overall mental wellbeing. Practicing gratitude slowly changes the way we perceive things by adjusting what we focus on. Some ways to practice gratitude are journaling, for example the 5 minute journal (link below). Other ways are to practice gratitude are in bed before you start your day, or on the way to work or school and include your children. Writing a letter to thank someone for impacting your life, and also a gratitude jar are some other creative ways to practice gratitude. Be realistic about your gratitude practice. Reflect on the obstacles that may get in your way, have a plan B, and always be compassionate towards yourself when you are working towards a new habit. Here is a link to the "5 Minute Journal" that I use and love. https://www.amazon.com/Five-Minute-Journal-Happier-Minutes/dp/0991846206/ref=sr_1_1_sspa?dchild=1&keywords=5+minute+journal&qid=1623867597&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUExM0lRR0E3MllWNExPJmVuY3J5cHRlZElkPUEwMDQwMDUwMVdQUFYwMVFEVk0zNyZlbmNyeXB0ZWRBZElkPUEwMjcyNDM2NUhLU0JBOVJXOTZOJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ== Credit for information used in this podcast episode: https://www.happify.com/hd/the-science-behind-gratitude/ https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support

Why are women so prone to burn out? In this episode I'm going to talk about why the game is rigged for women. Your awareness of how the game is rigged can free you from the trappings of the game. You owe it to yourself, your daughters, and your nieces to listen to this episode. Shownotes: The game is rigged, and Patriarchy is the name of the game. Stereotypical gender roles, discrimination, and the glass ceiling are all examples of modern day patriarchy. Human Giver Syndrome tells women that they have to give away every drop of their humanity to keep others happy. It's whack. Women are often expected to take on more “unpaid labor” in the household. Tracking paid and unpaid labor, and re-dividing labor may be needed if you are feeling burned out and overwhelmed. If this is a hot topic already, it may be time for marriage counseling to come to an agreeable compromise. Sources: https://www.benefitnews.com/news/why-female-employees-are-burning-out-at-as-faster-rate-than-men "Burnout" Amelia & Emily Nagoski --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support

Our inner critic is a total bitch. There's no sugar coating it. This episode is about building strong roots of integrity with your true self, and being your own best friend. Cultural rules are constantly pressing down on us,...wear your hair this way, sacrifice EVERYTHING for your family, stop acting sad and pathetic and put on a happy face….blah blah blah….our inner critic is a mirror of all the places we don't measure up to the Pinterest perfect, Facebook worthy life. The truth is,... you don't have to conform to every cultural rule just to be loved and accepted. That's just the story that you have been carrying around with you since childhood. What areas of your life aren't honoring your true self? What areas of your life bring you joy that you need to do more of? You are worthy of love and acceptance just as you are, and you always have been. Don't forget to SUBSCRIBE to the podcast... Follow me on Instagram @journey.within1 and Facebook at www.facebook.com/groups/journeywithinthrivingnotsurviving/ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support

On this episode, I interview Joli Knott, a holistic astrologer, Reiki Master Teacher, and the founder of Bodhi Mindful. Using a variety of techniques, including energy work that incorporates nervous system health as well as education, Joli seeks to provide a nurturing space to those seeking further self-development and self-understanding. Learning to connect the body to the mind, and the physical to the mental and emotional planes, played an important part in Joli's path to becoming a holistic therapist. Understanding that signals and synchronicities occur regularly on the different planes, and that these can help guide the individual when working with these signals intentionally, make up the core of Joli's work. Doing so allows a kind of transcendence, an awareness, of when one needs to 're-pot' one's life and upgrade to a bigger container. If you would like to work with Joli, you can find her at: https://www.bodhimindful.com/ She is also on FB: https://www.facebook.com/bodhimindful and on IG: https://www.instagram.com/bodhimindful/ Show notes: Take-Aways Through Reiki, Joli holds a compassionate, nurturing, safe space energetically for her clients, to allow them co-regulate themselves, and unfold Studies show that Reiki can help one strengthen their internal locus of control, which can help soothe someone who struggles with anxiety and panic attacks. Working with a Reiki practitioner may allow you to release and heal anxiety Trauma is not an event, it is the leftover emotions. It is best to use a guide to unwind the trauma with the support of someone you trust. Listening and tuning into what you need and what feels right are important when choosing a guide and modality. Everyone is unique, and there are many different modalities and tools we can use to heal and grow. Our authentic self is where we tie in the physical, mental, spiritual, and emotional plane together. Keeping all 4 areas of our authentic self in mind, without leaving one out is an important part to your growth journey. Listen to your body, and address your trauma from multiple angles. We are all healers, and we have the ability to guide others along the paths that we have already been down. A natal chart is a snapshot of the sky at the exact time when you were born and can be used to guide you on your path in life. An astrologer can help you interpret your natal chart and apply it to your life. Holding space for all of the ranges of emotions, and the seasons of our life is important. Trying to achieve a Facebook or Instagram worthy life and conforming to social conditioning is a lead contributor to burnout. Tribal consciousness helps guide you when you are young, but there comes a time when you need to individuate, find your own path, and follow it while keeping one foot in the world. It is empowering to become aware of your personal seasons and cycles and honor them. We can not always be happy, but we can find joy during seasons of sadness. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support

What is purpose? How does meaning affect your happiness? In this episode, we talk about how to find it and why it is so important to your mind and body. It turns out that there is science that shows how important finding meaning is to your health and well being. I know that it worked for me, but I had no idea that there was actual science behind it until I read about it in the book “Burnout” by Amelia and Emily Nagoski. I hope that in some way this speaks to your heart and your spirit and that you listen to your intuition and go after your meaning. Take-aways The opposite of depression is purpose. Cathy Hellar Finding your purpose and feeling a connection with something larger than yourself gives you shelter from the storms that blow through your life, and allows you to thrive when there are blue skies. The way to find your purpose, or meaning is to listen to your inner-voice and pay attention to what makes you feel that you are making a powerful impact. There is no right or wrong way to find your purpose. Human giver syndrome tells you that you don't have the right to go after your something larger and it is a lie. Make a commitment to engage with your something larger, and to go on your quest to find your purpose or meaning, whatever form it might take --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support

Stress...ugh, every day of our lives we are faced with it. On this episode I talk about how to handle stressors - the things, people, situations, worries, that trigger a stress response in our bodies. Having this information can help you prepare for stressors, and get in the right mindset. I'm also going to give you some strategies for working through stressors and using some planning to help you keep stressors at bay. These ideas are all from the book Burnout, by twin sisters Amelia and Olivia Nagoski. Emily is a health educator with a PH.D and Amelia is a choral conductor. They co-wrote this book after Emily helped Amelia through several stress induced illnesses that resulted in hospital trips. Don't forget to SUBSCRIBE to the podcast... Follow me on Instagram @journey.within1 and Facebook at www.facebook.com/groups/journeywithinthrivingnotsurviving/ Show Notes: Take-aways: The Ideas in this podcast were taken from the book Burnout by Emily Nagoski and Amelia Nagoski. Make sure you order the book or download it on Audible. It is amazing! Make sure to include completing the stress cycle (see previous episode titled “Beating Burnout”) in your daily schedule We all have a mechanism, referred to as the “monitor” which has a very strong opinion about how much effort we should put in for a certain amount of progress. Our monitor can set off our stress response if it is feeling frustrated with a lack of progress or difficulty of achieving a goal. "Understanding how to manage your monitor can empower you to influence your own brain's functioning, with strategies for dealing with both the controllable and uncontrollable stressors” One strategy for managing controllable stressors is planful problem solving to analyze a stressor, brainstorm and research a solution and design a strategy for managing the stressor. Positive reappraisal works well with uncontrollable stressors- it is acknowledging that the effort, discomfort, frustration, unanticipated obstacles, and even the repeated failure has value because it is worth it, because it is getting you closer to your goal. Try to reframe difficulties as opportunities for growth and learning. Re-defining winning is a strategy to use when you are facing an extremely difficult goal to achieve. Decide on incremental goals or another out of the box, or substitute “win”. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support

On this episode I chat with Stephanie Rose of Firefly Scout. Stephanie talks to us about our glow - the light and high vibe energy that is inside us all, and how we can nurture and grow our glow every day, even in our hectic, busy lives. Tune if for this great conversation and learn how to grow your glow. Take Aways After having kids, some mom's struggle with their new identity. It's important to take time to get to know yourself again and take a journey of self discovery to redefine who you are, as a mom, and who are apart from being a mom. Stephanie says your glow is a lightness or your high vibe energy. It comes from your heart and you can find it by getting in touch with yourself and figuring out what brings you joy. As givers, women can be more abundant and give to those around them if they are giving from a full cup, rather than an empty cup. Make a list of all the unique things that give you joy and make you smile, no matter how small or big. Categorize your “joy list” based on approximately how long they take, and use it to squeeze in moments of joy into your life. Cut out things in your life that steal your joy, make you feel jealous, or not-enough. Feeling that you have no time for things that bring you joy is an illusion. You can carve out 10 minutes, either before bed, or when you wake. Just think, you have 10 minutes to scroll social media,...you just have to choose to intentionally use your time for things that bring you joy. Journaling helps you dump all the thoughts and emotions you carry around so that you can clear your mind. Walking, exercise, visualization, and being in nature are other ways you can clear your mind and get out of your “nipping” thoughts. Mindset is like a color of glasses you put on. You can frame what you see in a positive light, and it's a choice in the beginning, but can become a habit. You are not broken, you just need to heal. You don't need to fix yourself, you just need to scout out who you are and find your glow. Where you can find Stephanie Rose, Firefly Scout: www.fireflyscout.com Instagram: @fireflyscout --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support

I beat my anxiety and I can't wait to share how I did it! Hey friend! Thanks so much for listening and visiting the podcast show notes! :) Don't forget to SUBSCRIBE to the podcast... Follow me on Instagram @journey.within1 and Facebook at www.facebook.com/groups/journeywithinthrivingnotsurviving/ Stay tuned for information on my course. Follow me on instagram for updates! On this episode, I share my personal story about what triggered me, and how I struggled through it to get to a place of peace, calm, and clarity. It's time to take your power back and stop suffering from overwhelm and anxiety. You deserve to feel good every day and not wake up dreading the hectic day to come. I want to set the record straight...self-care is NOT pampering. Self-care is a loaded word that some people may relate to luxury or a spa day. Self-care actually means.....taking care of yourself,...I know, kinda obvious. ;) Self-care means taking care of your physical needs, like exercising, and your mental needs, whatever you find works for you. For some, mental self-care could mean meditating or praying, for others that could mean journaling, listening to self-growth podcasts, reading, or getting a massage once a week. Everyone's needs are unique and you have to experiment to find what keeps you healthy. How do we beat anxiety? STOP ignoring your physical and mental health needs. It's all about trust, and not the trust in other people in your life. It's actually all about the trust in yourself. When you create a self-care plan (A.K.A. - mental and physical health plan) and you commit to it, you can rely on it when you need it most - when you are emotional and dealing with anxiety and negative thoughts and worries. It's actually these times when we need our self-care plan the most! But what happens when we feel anxiety or overwhelm? We ditch our self-care because we just don't have time for it. We all know what happens then,...our anxiety and emotional unrest builds. Check out this episode and hear all the details. I'm sending you love and light for a beautiful and peaceful day. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support

Have you ever heard of the Enneagram? If you are on a self-growth journey, this is the right episode for you. Do you want to understand yourself and your partner more deeply to improve your relationship? Maybe even your kids, friends, mom, or co-workers? The enneagram has helped me understand and empathize with all the people in my life in a way that I never did before. In this episode I interview Tami Imlay. Tami breaks down the Enneagram and explains in great detail how we can use it to improve our relationships with others, and ourselves. Reach out to Tami (contact info at the bottom of these show notes) with your questions about the Enneagram or if you are seeking the guidance of a life coach. Take-aways: Enneagram is a unique personality assessment that gives you incredible insight into why you do the things you do and why you fall into the same traps day after day. For anyone on a self growth journey, or for curiosity's sake, you need to do the Enneagram personality test. The Enneagram explains that the lens you see the world through is unique (based on your type). Your fears are what drive you, that give you the “lens”. Understanding how your fears and instincts “take over” can give you space between a stimulus and a response and help you decide consciously how you will respond with an awareness of how your fears and instincts can push you toward a pattern that is not healthy. In personal and professional relationships, understanding others' personalities can give you empathy, love and understanding of those people and their struggles. Tips to get accurate typing: Do the test in one sitting, from the perspective of your 20's. You will be one of the top 3 types that comes up. You need to read through the information about the top 3 types that come up to decide which one you are. It's best to work with a coach, like Tami, for the most accurate results and to implement positive changes in your life. Learning about your personality type's healthy path, stress path and blindspots can help monitor whether you are in a state of balance or whether you are becoming unhealthy. Journaling and reflecting with your new knowledge can help you track your progress. There is no bad personality number. It's important to appreciate the uniqueness of each type and try to see the value and strengths of individuals through your understanding of their enneagram type. What makes you different and unique, is also your strength. Where to Do Your Test: https://www.enneagraminstitute.com/ or https://www.yourenneagramcoach.com/ Book Recommendations: The Road Back to You (to learn more about your Enneagram type) Atomic Habits by James Clear Where you can find Tami Imlay: https://www.tamimariecoaching.com/ @tamimariecoaching Her Restored Spirit Podcast https://podcasts.apple.com/us/podcast/her-restored-spirit-restoration-living-purpose-joy/id1548169723 --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support

Hey friend! Thanks so much for listening and visiting the podcast show notes! :) Don't forget to SUBSCRIBE to the podcast... Follow me on Instagram @journey.within1 and Facebook at www.facebook.com/groups/journeywithinthrivingnotsurviving/ Stay tuned for information on my mini-course on stress. Follow me on instagram for updates! Did you know that emotions and stress live in your body...physically? That's right, the emotions and stress you feel when you get overwhelmed when you are running late to work and someone blasts their horn at you,...that triggers a neurochemical response in your body that can be toxic to all the other vital systems in your body if it hangs out too long, like your cardiovascular system and your immune system. It also leads to burnout and emotional exhaustion. So how do we get rid of all the stress juice pumping through our body every day so that we can feel better physically and protect our bodies? Don't they just leave on their own? Actually, no they don't. Our bodies stay in chronic activation unless we complete the cycle. This episode will help you figure out how to complete the stress cycle in your hectic schedule. Take Aways: The Ideas in this podcast were taken from the book "Burnout" by Emily Nagoski and Amelia Nogoski. Make sure you order this book or download it on Audible. It is amazing! Women try to be everything and do everything that the world demands of us, and the problem isn't that we don't know how to practice self-care, it's that it's not realistic to meet our wellness goals unless we have a nanny, Oprah's phone number, and lots of time and money In Human Giver Syndrome, Philosopher Kate Mann describes the giver as someone who isn't allowed to inconvenience anyone with anything so messy as emotions, so givers are trapped in a situation where they are not free to move through the tunnel. The syndrom insists that self-preservation is selfish. Emotions will end on their own, they are tunnels, and if you go all the way through them, you get to the light at the end. Emotional exhaustion happens when we get stuck in an emotion. Stressors are things that can be thought of as threats and they trigger a stress response, a cascade of neurological and hormonal activities that initiate physiological changes to help you survive - that “fight or flight” response but deprioritize your other vital body systems. We have to do something physical with our body to send the message that we are safe, and that we can downgrade our body's stress response. We have to call off the troops, it's ok to send those stress hormones home, and clear them out of your body. This is called completing the cycle. The best way to complete the cycle is with 20-60 minutes of exercise that gets you breathing deeply Some alternative ways to complete the cycle are: breathing exercises, positive social interactions, laughter, affection from humans or pets, crying, and creative expression - such as music, dancing, painting, etc --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support

Have you lost someone you love? Recently, or not, it never stops hurting because you never stop loving your lost loved one. In this podcast episode, Beth Goshow, of Daughters Without Moms, shares her insight about grief. Beth has experienced a lot of loss in her life, and she has some wisdom to share about how to move through grief with self compassion. Take-Aways Time does not heal all wounds. Losing a loved one leaves a big scar that you will have the rest of your life. There is no one-size fits all way to work through grief. Everyone's grief journey is different, and people go through the 6 stages at different times and in different sequences. A good first step to processing your grief, is to be kind to yourself and listen to your needs rather than pushing them aside. Working moms have an extremely challenging time prioritizing their needs because of all of the demands placed on them. It's crucial to their healing that they take care of themselves and make space for their grief journey. There is no way to get around grief. Ignoring your grief and not dealing with what is going on, can be toxic. By doing this, it remains a secret, and the longer you don't deal with it, the harder it becomes. Having a safe place to share what you are experiencing is important. Identify your support network, the people in your life that you trust, and who love you and care about you. Reach out to them and share with them what you are going through. They want to help and you are not a burden. Joining a grief support group, can help you make connections and talk about what you are going through with people who can relate to you. See the show notes for the link to the Daughters without moms facebook group. It's for anyone who has experienced loss, not just daughters without moms. Culturally, we have done a poor job of giving people the space they need to decipher their own grief. The bereaved feel obligated to put on a happy face because their grief makes others feel awkward or uncomfortable. One way you can support someone who is grieving is by giving them a safe space where they can show their emotions, talk about their experience, and share memories and stories about their lost loved one. It's important to not make them feel ashamed or embarrassed when they open up because this will add more pain to their grief. Just listen, and encourage them to openly talk without trying to fix or rationalize their loss with platitudes. People lost a lot of things in 2020 - not just their loved ones. They lost their jobs, their homes, their senior year, their college graduations and their dream weddings. We need to stop comparing our loss to other people's loss. Make space and allow yourself to process your feelings so that you can heal. Beth's Book recommendation : Emotional Agility by Susan David www.yourgriefjourney.com Instagram @daughterswithoutmoms Facebook https://www.facebook.com/groups/daughterswithoutmoms Podcast: https://podcasts.apple.com/us/podcast/daughters-without-moms/id1538554333 --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support

Hello! Thanks so much for listening and visiting the podcast show notes! :) Don't forget to SUBSCRIBE to the podcast... Follow me on Instagram @journey.within1 and Facebook at www.facebook.com/groups/journeywithinthrivingnotsurviving/ In this episode I talk about how you can get to a place where you are not just coping and grappling with the challenges of everyday life, but thriving. This episode is all about how to start healing the limiting beliefs that you have accepted as truth. Breaking out of my own limiting beliefs is what helped me course correct - I was STUCK thinking that being a teacher was the only career I could do, and thought that I was lucky to have a career at all. Teaching was safe and a reliable source of income for my family, and rocking the boat I could end up out on the street begging ??? or in some terrible career with a terrible boss who expected me to do terrible things for their terrible company. Takeaways: Living life fully means getting unstuck and bravely going after our dreams even though it is scary. Our limiting beliefs are our fears that hold us back from taking risks and stepping out of our comfort zone and they are part of our subconscious mind. Our subconscious mind stores all of the beliefs that we have been learning back from infancy, and it doesn't know the difference between what's true and what's not true, example: monsters under the bed, don't trust strangers, don't touch a hot stove . Our conscious mind is the problem solver that helps us find the car keys, analyzes, criticizes, constantly spinning around and around and keeps us up at night. Our conscious mind is the decision maker and it is unaware that it's controlled by our subconscious mind (beliefs and fears acquired since infancy) Homework: Journal about your dreams and limiting beliefs. Create a Pinterest board to collect your ideas and dreams and find some inspiration. Book recommendation: You are a Badass by Jen Sincero --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support

Hello! Thanks so much for listening and visiting the podcast show notes! :) Don't forget to SUBSCRIBE to the podcast... Follow me on Instagram @journey.within1 and Facebook at www.facebook.com/groups/journeywithinthrivingnotsurviving/ In this episode I interview Cindy Bedi Ralph, a mindfulness coach and guide of Sacred Pause: @sacred.pause on Instagram. *Make sure to go back later when you have time and join in the guided meditation when you can set aside time and find a quiet space. In 2009, Cindy's 3 year old daughter had a serious medical emergency that shook her family. The trauma from this event pushed Cindy into a cycle of replaying her painful experience. She realized one day, while her daughters were playing that she didn't want to replay the stories of her trauma any longer. She wanted to be able get on the floor and play with her daughters. Her trauma had caused her to close her heart to avoid the pain of sadness and anxiety, but she realized that by doing that she had closed her heart to feeling joy and excitement of life. She started learning about mindfulness, it helped her heal, and she then formally began taking courses and now teaches and coaches mindfulness to others. Here are the takeaways from this episode: Closing your heart is natural and protective when you have gone through something traumatic When your heart is ready to open, and the time is right, you will know. It cannot be rushed, and only you know when you are ready. Striving for self-love and self-awareness are the first two goals Cindy recommends, without judgement and with empathy and compassion towards yourself Reactions are natural and practiced, we are rewiring our brain when we practice mindfulness Meditation can bring self-awareness of your thoughts and patterns that we get sucked into Mindfulness helps create a space between a stimulus and your minds reaction or response The space gets wider and wider as we practice When you feel like you don't have time to meditate, or practice mindfulness, your probably need double the amount of time you set out to practice Mindfulness can be practiced formally through meditation. Mindfulness can be practiced informally all throughout your day. An informal mindful moment could be one in which you focus on what you are doing in that moment (ex.washing the dishes, paying attention to your senses, warmth of the water, the visual of the bubbles, texture of the sponge) and practicing staying present, not getting swept away by thoughts. Cindy starts her day with gratitude. When she wakes before she even opens her eyes, she says thank you thank you thank you… Cindy's book recommendation “A return to love” Marianne Williamson Cindy talks about how our journey's are all unique. We can plant the seeds of mindfulness through our own changes and raise our vibration, demonstrate self love, and how we respond differently and lead through those examples, but whether the seeds grow or not is not up to us. Make sure to head over to Cindy's instagram page @sacred.pause for daily mindfulness guidance and check out her virtual group mindfulness sessions which she currently offers on Sundays and Thursday. Have a beautiful day and remember to stay present and show yourself some non-judgemental self-love today. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support

Hello! Thanks so much for listening and visiting the podcast show notes! :) Don't forget to SUBSCRIBE to the podcast... Follow me on Instagram @journey.within1 and Facebook at www.facebook.com/groups/journeywithinthrivingnotsurviving/ In this episode I share a little bit about how I turned a crappy day into a growth opportunity. We all have them,...crappy days. I wanted to share with you my experience in hopes that it might help you. I talk about how a healthy self-growth/self-care routine and structure can support you daily through the ups and downs of your emotions. Each rough down day can serve as an opportunity to grow and we can see it as a gift - a lesson to help you get to know yourself better... so that you can avoid falling into the same traps day after day. These daily lessons, if you take the time to lean into them and follow the crumbs, can lead you to self-awareness and to understanding the reason why you do the things you do. Only you know the answers, but it starts with you asking the questions and reflecting in your daily journal, a key part of your self-care routine: Why am I feeling like this? What triggered me? What feelings is this bringing up? Are they true? What are some truths (positive affirmations) that I can remember to help me deal with the negative toxic thoughts that come up? Takeaways: 1 It's ok to have bad days, these can be a gift if you reflect on them and learn from them. 2 Journaling daily is a great self growth and accountability tool that can bring awareness. 3 No one knows what you need and what triggers you more than you do. Journaling keeps you accountable and gives you the space to bring it to awareness so that you don't fall into the same traps over and over again and over again. 4 When you are feeling overwhelmed and anxious with all you have on your plate, and you're starting to deteriorate, PAUSE. Get some air, call a friend, and try to walk away - even if it's for a minute to hide in the bathroom and do some deep breathing. 5 Crossing things off of your list or pushing yourself to work harder, faster, and skip breaks does not relieve your anxiety. Pushing through anxiety and overwhelm causes you to ignore your mental state, and will only add to your anxiety. 6 Know your signs of anxiety so that you can respond in a supportive way to yourself. If you notice that every time you start snapping at your partner or kids that you're heading towards anxiety, this can be your cue to practice some calming techniques like stretching, taking a hot shower, or taking a long slow walk. Experiment and learn what calming techniques work best for you. 7 I know you're super busy so you need to get organized if you aren't already. Every day, use a to-do list and planner to manage your priorities. It also serves as proof to your negative self-talk that you are doing the right things and you can pat yourself on the back when you see all the things crossed off at the end of the day. 8 Don't go crazy with planning too much in one day. If you notice you're doing that, start putting less in your planner or write things in with an “if there's extra time” note. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support

Hey my friend! Thanks so much for visiting the podcast show notes! :) Don't forget to SUBSCRIBE to the podcast! Follow me on Instagram @journey.within1 and Facebook at www.facebook.com/groups/journeywithinthrivingnotsurviving/ Today's interview with Katie was so jam packed with amazing information about how to heal our mindset around body image and our relationship with food. Make sure to follow Katie on Instagram @katie_iambodywellness for daily doses of inspiration and body wellness guidance. *She has a great set of body wellness affirmations that I use every morning that you can grab from the link in her bio. They are AMAZING. You will thank me. :) ***Also, stay tuned for her podcast: Body Breaking Free that she will be launching very soon! Are you ready to feel good about your body and improve your relationship with food? I'm really excited for today's conversation with Katie Young from I am Body Wellness and the Body Breaking Free podcast. Katie is a Body Coach with a focus on mindset transformation. She helps women shift their approach to body goals and helps them create positive change so that they can feel good. Here are the main takeaways from the interview: 1. We should never have shame for going through depression. You are not alone. You are allowed to feel this way, and go through emotions. You need to give yourself a break and let go of the idea that this isn't normal, and give yourself some grace. We all struggle. 2. You have every ability, at whatever weight you are, to release the negative beliefs that you have placed on yourself and really tap into high vibe energy. 3. You have the right to show up with confidence to social gatherings, and to be happy just like everyone else, including Oprah or Lizzo. You can choose your mindset. 4. Body shaming goes way back for many women to childhood when girls criticized their own bodies - it's contagious. Sadly some girls even received the message that thin was good from their own parents. We can rewrite our own beliefs about body image and ease the pain of the negative thoughts we battle daily about our bodies. Be sure to grab Katie's affirmations from the link in her Instagram bio. They are amazing! 5. If you failed at a diet, the problem isn't you - it's the diet. It's not lining up with your values and it causes an internal butting of heads. Diets create restriction, which creates a scarcity mindset and leads to binging. There really isn't a one size fits all for diets like they are promoted. 6. Intuitive eating takes away the restrictions and rules of dieting and creates lasting change. It clears out the subconscious programming we have about food and is more of an internal work approach to recreating your relationship with food that is healthy and positive. Don't forget to go to the show notes for the book recommendation. ****Book Recommendation: Intuitive Eating 4th Edition - (A Revolutionary Anti-Diet Approach) by Evelyn Triboli & Elyse Resch --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support

Hey there friend! Don't forget to SUBSCRIBE TO THE PODCAST. :) Follow me on Instagram @journey.within1 and Facebook at www.facebook.com/groups/journeywithinthrivingnotsurviving/ Grab your Free Time Audit Tool: https://mailchi.mp/08d73addeb01/time-audit-tool Let's shift your MINDSET around TIME. Your time is precious You can choose how you spend your time Some things are locked into your schedule, but there is always WIGGLE ROOM That WIGGLE ROOM is the key to your happiness and your mental health and I am going to help you find more of it Why do we need the WIGGLE ROOM? What brings you JOY? * Think about the things that bring you the most happiness in your life (family time, kayaking, sunsets, mountain climbing, etc.) * Let's find some time so that you can do more of those kinds of things that light you up Check out the book, “Fierce, Free, and Full of Fire” by Jen Hatmaker She says, life is full of choices, “The average woman is presented with one thousand choices for every 100 slots" When we say yes reluctantly, even though our inner navigation is screaming no! we are not in alignment with ourself “We must steer our own ship or risk capsizing under too many waves or becoming lost at sea.” When we say yes to something that is not our heart and we are not on board with, sometimes we build up bitterness and frustration towards the person asking This isn't even fair because we said yes, and people can't read our minds, They don't understand the full plate we already have and all of our responsibilities, they don't know that you never get to eat sitting down, and you are stretched to the limit Weekend Social Warriors It's hard to say no when someone extends a social invite. What if they are offended, what if I miss out on a really great barbecue? I don't really want to stay home and do chores and I'd rather avoid the grocery shopping and laundry. Overbooking your weekend resembles procrastination and you know you need clean clothes and food to eat next week. If you cram it into your work week, you may end up sacrificing self-care . Avoid making an on the spot commitment - Instead, try "Let me double check my schedule" You will be able to show up for yourself and your family rested and restored when you start saying no to over extending yourself Time Suckers We all have a tendency to waste time in some areas... * Social media time suck (yes, I know you know this - just a reminder to limit it) :) * Online shopping (lets spend 2 hours researching which store has the best price...) * Revenge Bedtime Procrastination - 5 episodes of Netflix cause I had a rough day (AKA Bad Day Hangover) Grab your Free Time Audit Tool: https://mailchi.mp/08d73addeb01/time-audit-tool --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support

Hey hey! It's Jenn Boham. Don't forget to SUBSCRIBE to the podcast. :) Follow me on Instagram @journey.within1 and Facebook at www.facebook.com/groups/journeywithinthrivingnotsurviving/ EPISODE 1: Podcasts changed my life forever (seriously) Why is a burned out teacher starting a podcast? When I returned to the classroom after having my daughter I was shocked at how difficult it was. I was totally unprepared and quickly went into survival mode. When I laid my head on the pillow at night, I felt like there was a hole in me, something missing. I was completely drained emotionally. I had nothing left at the end of the day. I let the demands on me dictate my schedule, my time, all the time and that left no time for me. It felt like the movie groundhogs day and I felt shame that I felt so ungrateful for the beautiful family, and career that I loved. What was wrong with me, was all I could think. How could I be better? I was seriously burned out and dealing with chronic anxiety, and I was on an antidepressant to help me cope with everyday life. Every night, I would wish for a break from the cycle and think, how the hell can I keep doing this? Does any of this sound familiar to you? If it does, then you are in the right place. Something clicked and I realized this was my chance to figure it out, to figure out the secret that everyone else knew. I wanted to figure out how to be truly happy and free of the pain. I made a commitment to myself to find answers. I was sick and tired of using antidepressants to cope with my anxiety and pain. I set out on a quest to once and for all find the truth and get to the root of my pain. I followed every cookie crumb that was before me leading me towards answers. I got clarity on everything that was causing me pain. Instead of running from the pain, I leaned in and listened to it. The beauty is that you have the ability to grow and its your own limitations that you put in your way that are holding you back. Do you feel like you just need some air to breathe? This pain, this huge weight can't be carried anymore. And yet it goes on, and it is carried, day after day on your shoulders because you don't see a way out. Have you ever heard a song and felt like it was written for you? Your heart is swollen with the pain and emotion that is released in the song and the unspoken truth that this is just too much. These moments of clarity, that voice is your intuition. And she has been waiting to come out and dance. You just have to learn to trust her. She has been hiding behind your protective fortress,....a cycle of routines, habits and negative thoughts that we carry with us because we don't know another way. They are what's causing you pain and keeping you stuck. They keep us in our comfort zone because we are afraid of change. We feel like this is good enough. Don't rock the boat. It takes a lot of courage to face the discomfort, and to realize that it's time to do some work on you. It brings up a lot of feelings of shame. It's your turn to be brave and commit to your self growth journey. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support

Hi this is Jenn Boham and Welcome to the official launch of the Journey Within podcast. I'd like to start by sharing one of my favorite quotes by Jen Hatmaker.. “Your voice matters. You are not powerless. You are not required to shape-shift for belonging.” Does this quote send chills down your spine? These moments of clarity, this truth is you, your soul, your intuition. And you can shove it back down and ignore it, or you can decide that something isn't right, and you know it and it's time to finally do something about it. You are not required to set yourself on fire to keep others warm. In 2020, I was a teacher, wife, and mom, and I was burned out, and struggling with anxiety and depression. Looking back, it's like I was waiting for someone to grab me by the shoulders, look me in the eyes and tell me, Jenn, it's time. It's ok. You are enough and it's time to take care of yourself. Then in March of 2020, the world stopped and I started teaching remotely. Suddenly I had a lot of extra time and something clicked and I realized this was my chance to figure it out, to figure out the secret of how everyone else seemed to be happy. I made a commitment to myself to find answers. Once I started my journey within, there was no turning back. Today, I am thriving. I feel passionate and energized and I will never go back to that place. I have decided to turn my pain into my purpose and I am here today, recording this podcast because I want to help you. Are you running on empty? It's your turn now. I give you the permission to focus on you and to heal. On this podcast I'll teach you how I overcame burnout, anxiety, and depression and I'll be talking with guest experts about personal growth. If you want answers on specific topics, then I need your questions. Message me and let me know what you need help with. I am here, waiting with my hand out. Lets go. Lets focus on the solution, unravel the mysteries, and find the answers that are waiting just outside your reach. If you have a friend who might benefit from this podcast, make sure to take a screen shot of this episode and share it with them. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/jennbohamgmailcom/support