Life Stuff 101

Welcome to episode 60 and equally as notably, the first anniversary of Life Stuff 101. My name is Mio Yokoi, I work as a registered psychotherapist in Toronto, Canada and also as a coach and supporter to striving highly sensitive folks everywhere.Someone recently asked me about my "Why" for starting this podcast, and it’s because I believe in the importance for every single one of us to take care of ourselves, specifically in regards to our mental health. When I uploaded the first episodes of this podcast this time last year, I had grand plans. I'll be tackling mental health and hoping people will learn more about the importance of it from many perspectives! I'll upload two episodes a week!...But I soon learned that I was overly optimistic about my ability to keep up with that particular schedule and after a few weeks, it ended up being a weekly release.So today, I will be talking about consistency... or rather more accurately, the lack of consistency.Please join me today as I reflect on my experiences of learning and growing along with this podcast this past year. Happy Anniversary to us! Stay safe and in good health! ❤️Resources:● Andrew Huberman: Instagram● Andrew Huberman on the Rich Roll podcast: How to Change Your Brain● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

Welcome to another episode of Life Stuff 101. This is Day 24 of the series of mini-episodes as part of the Challenging Times Self Care Challenge.My name is Mio Yokoi, I work as a registered psychotherapist in Toronto, Canada and also as a coach and supporter to striving highly sensitive folks everywhere.Welcome to the podcast, after quite a bit of a break between the last episode and this one of the Challenging Times Self Care Challenge.This, challenge, the series of these mini episodes have not necessarily rolled out the way that I had originally intended, but I still feel that there's a lot of really great tips and prompts as part of these challenges. All 24 episodes up to this point.And whether this is your first Self Care episode or your 24th, I hope that that you might go back and go through either the whole thing or some of them as you pick and choose, to support you as your self care resources. You can also download a Self Care worksheet from my website at Life Stuff 101. So that maybe even if you don't want to listen to the episodes, you can still access the self care resources there.Today we'll be discussing burnout: How to recognize it and what you can do to take care of yourself so that it hopefully will not become a long lasting health concern.Thank you for listening and please enjoy Day 24 of the Self Care Challenge.Please share how you're doing in general, but also how you're doing with the challenges themselves. You can reach on Twitter or email me at mio@lifestuff101.com or Instagram, too. I'd love to share what you're doing and even suggestions for a future challenge on future episodes.Stay safe and in good health! ❤️Resources:● Roberto Blake: YouTube Channel ● Roberto Blake's video: We NEED To Talk about Creator Burnout and Why It's Getting Worse...● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

Welcome to another episode of Life Stuff 101. This is Day 23 of the series of mini-episodes as part of the Challenging Times Self Care Challenge.My name is Mio Yokoi, I work as a registered psychotherapist in Toronto, Canada and also as a coach and supporter to striving highly sensitive folks everywhere.The pandemic is still a thing. Even though as things in our worlds have begun to open back up and there is more of an ability to move around and do things as we are more used to doing. But the threat of infection, illness and spread is still real. And while our experiences are not so much about restriction and lockdowns as intensely as it has been, there are still so many unexpected and new things we are managing and dealing with all the time.But do know that taking time, reflecting and knowing that taking care of yourself means that you will best be able to do and give of yourself in the ways that are most important to you. Please share how you're doing in general, but also how you're doing with the challenges themselves. You can reach on Twitter or email me at mio@lifestuff101.com or Instagram, too. I'd love to share what you're doing and even suggestions for a future challenge on future episodes.Stay safe and in good health! ❤️Resources:● Resmaa Menakem | Healer, Author, Trauma Specialist● Resmaa Menakem: OnBeing Podcast Exercise | Race and Healing: A Body Practice● Resmaa Menakem: OnBeing Podcast Full Episode | Notice the Rage; Notice the Silence● Body Vibration Machines | Mayo Clinic● Rebounding Benefits | Live Bold & Bloom● Tension / Trauma Release Exercises | TraumaPrevention.com● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

Hello and welcome to another episode of Life Stuff 101.This episode is being released in early June, 2020. We are still in the middle of a pandemic and my neighbours to the south, specifically the black folks of the United States and elsewhere, are mourning and grappling with yet another tragedy of a black man who was killed in the custody of four police officers in Minneapolis on Monday, May 25th.As an Asian Canadian and someone committed to anti-racism, I do not think or claim to know the experiences of black folks or about the history of systemic racial injustice and violence in the US or here in Canada.But I am committed to listening and learning.I will be sharing some of the resources that I’ve been learning from with the hopes that they will help with listening and learning for you, too.Racism is a really uncomfortable thing to think and talk about, and if there’s one thing I’ve learned, it’s that being and staying comfortable doesn’t move any of us forward toward change.Resources:● BlackLivesMatter.com● Her Modern Life on Instagram● Same Faces Collective on Instagram● Alyse Ruriani on Instagram● Erica Buddington's thread on Twitter● Rachel Rodgers on the dangers of the "good white liberal response" on Facebook● Trevor Noah on Racism, Amy Cooper and George Floyd on YouTube● Don’t understand the protests? What you’re seeing is people pushed to the edge by Kareem Abdul-Jabbar op-ed for the LA Times● Anti-Racist Resources for White People● Rachel Rickett's list of anti-racism resources● List of black-owned bookstores in the United States● List of black-owned businesses● Online destination for hand-picked, curated children’s toys, games, books, and gifts that diversity of the African diaspora● Life Stuff 101: LifeStuff101.com

Welcome to Day 22 of the Challenging Times Self Care Challenge.With all the changes, physical distancing and self isolating many of us in the world are currently practicing, it’s my hope that providing a challenge in the form of self care prompts will help to getting some self care practices in place. And making sure to build in some self care in your day might help to support your emotional and mental health during this time, or maybe to be a distraction for a few minutes in your day as you work on a challenge. Please remember that while these are called "Challenge" episodes, they are meant to provide you an opportunity to practice self-care. And that just getting through moment-to-moment and day-to-day currently is a lot. These daily self-care prompts are here to support you. So again, this Challenge isn’t about productivity, it’s about self-care!In this episode, I will be adding a few more details and context regarding the Day Twenty-One challenge, introducing and explaining the reason for the Day Twenty-Two challenge, and steps you can take to complete today's challenge.So I hope you join me in this Challenging Times Self Care Challenge because we're all in this together and this might just be one small way for us to get through it together, too.Please share how you're doing in general, but also how you're doing with the challenges themselves. You can reach on Twitter or email me at mio@lifestuff101.com or Instagram, too. I'd love to share what you're doing and even suggestions for a future challenge on future episodes.Stay safe and in good health! ❤️Resources:● Rich's Podcast | DIY Helpdesk● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

Welcome to Day 21 of the Challenging Times Self Care Challenge.With all the changes, physical distancing and self isolating many of us in the world are currently practicing, it’s my hope that providing a challenge in the form of self care prompts will help to getting some self care practices in place. And making sure to build in some self care in your day might help to support your emotional and mental health during this time, or maybe to be a distraction for a few minutes in your day as you work on a challenge. Please remember that while these are called "Challenge" episodes, they are meant to provide you an opportunity to practice self-care. And that just getting through moment-to-moment and day-to-day currently is a lot. These daily self-care prompts are here to support you. So again, this Challenge isn’t about productivity, it’s about self-care!In this episode, I will be adding a few more details and context regarding the Day Twenty challenge, introducing and explaining the reason for the Day Twenty-one challenge, and steps you can take to complete today's challenge.So I hope you join me in this Challenging Times Self Care Challenge because we're all in this together and this might just be one small way for us to get through it together, too.Please share how you're doing in general, but also how you're doing with the challenges themselves. You can reach on Twitter or email me at mio@lifestuff101.com or Instagram, too. I'd love to share what you're doing and even suggestions for a future challenge on future episodes.Stay safe and in good health! ❤️Resources:● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

Welcome to Day 20 of the Challenging Times Self Care Challenge.With all the changes, physical distancing and self isolating many of us in the world are currently practicing, it’s my hope that providing a challenge in the form of self care prompts will help to getting some self care practices in place. And making sure to build in some self care in your day might help to support your emotional and mental health during this time, or maybe to be a distraction for a few minutes in your day as you work on a challenge. Please remember that while these are called "Challenge" episodes, they are meant to provide you an opportunity to practice self-care. And that just getting through moment-to-moment and day-to-day currently is a lot. These daily self-care prompts are here to support you. So again, this Challenge isn’t about productivity, it’s about self-care!In this episode, I will be adding a few more details and context regarding the Day Nineteen challenge, introducing and explaining the reason for the Day Twenty challenge, and steps you can take to complete today's challenge.So I hope you join me in this Challenging Times Self Care Challenge because we're all in this together and this might just be one small way for us to get through it together, too.Please share how you're doing in general, but also how you're doing with the challenges themselves. You can reach on Twitter or email me at mio@lifestuff101.com or Instagram, too. I'd love to share what you're doing and even suggestions for a future challenge on future episodes.Stay safe and in good health! ❤️Resources:● TEDTalks: TED.com● 25 Most Watched TED Talks of all time: The List of the 25 Most Watched Talks on TED.com● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

Welcome to Day 19 of the Challenging Times Self Care Challenge.With all the changes, physical distancing and self isolating many of us in the world are currently practicing, it’s my hope that providing a challenge in the form of self care prompts will help to getting some self care practices in place. And making sure to build in some self care in your day might help to support your emotional and mental health during this time, or maybe to be a distraction for a few minutes in your day as you work on a challenge. Please remember that while these are called "Challenge" episodes, they are meant to provide you an opportunity to practice self-care. And that just getting through moment-to-moment and day-to-day currently is a lot. These daily self-care prompts are here to support you. So again, this Challenge isn’t about productivity, it’s about self-care!In this episode, I will be adding a few more details and context regarding the Day Eighteen challenge, introducing and explaining the reason for the Day Nineteen challenge, and steps you can take to complete today's challenge.So I hope you join me in this Challenging Times Self Care Challenge because we're all in this together and this might just be one small way for us to get through it together, too.Please share how you're doing in general, but also how you're doing with the challenges themselves. You can reach on Twitter or email me at mio@lifestuff101.com or Instagram, too. I'd love to share what you're doing and even suggestions for a future challenge on future episodes.Stay safe and in good health! ❤️Resources:● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

Welcome to Day 18 of the Challenging Times Self Care Challenge.With all the changes, physical distancing and self isolating many of us in the world are currently practicing, it’s my hope that providing a challenge in the form of self care prompts will help to getting some self care practices in place. And making sure to build in some self care in your day might help to support your emotional and mental health during this time, or maybe to be a distraction for a few minutes in your day as you work on a challenge. Please remember that while these are called "Challenge" episodes, they are meant to provide you an opportunity to practice self-care. And that just getting through moment-to-moment and day-to-day currently is a lot. These daily self-care prompts are here to support you. So again, this Challenge isn’t about productivity, it’s about self-care!In this episode, I will be adding a few more details and context regarding the Day Seventeen challenge, introducing and explaining the reason for the Day Eighteen challenge, and steps you can take to complete today's challenge.So I hope you join me in this Challenging Times Self Care Challenge because we're all in this together and this might just be one small way for us to get through it together, too.Please share how you're doing in general, but also how you're doing with the challenges themselves. You can reach on Twitter or email me at mio@lifestuff101.com or Instagram, too. I'd love to share what you're doing and even suggestions for a future challenge on future episodes.Stay safe and in good health! ❤️Resources:● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

Welcome to Day 17 of the Challenging Times Self Care Challenge.With all the changes, physical distancing and self isolating many of us in the world are currently practicing, it’s my hope that providing a challenge in the form of self care prompts will help to getting some self care practices in place. And making sure to build in some self care in your day might help to support your emotional and mental health during this time, or maybe to be a distraction for a few minutes in your day as you work on a challenge. Please remember that while these are called "Challenge" episodes, they are meant to provide you an opportunity to practice self-care. And that just getting through moment-to-moment and day-to-day currently is a lot. These daily self-care prompts are here to support you. So again, this Challenge isn’t about productivity, it’s about self-care!In this episode, I will be adding a few more details and context regarding the Day Sixteen challenge, introducing and explaining the reason for the Day Seventeen challenge, and steps you can take to complete today's challenge.So I hope you join me in this Challenging Times Self Care Challenge because we're all in this together and this might just be one small way for us to get through it together, too.Please share how you're doing in general, but also how you're doing with the challenges themselves. You can reach on Twitter or email me at mio@lifestuff101.com or Instagram, too. I'd love to share what you're doing and even suggestions for a future challenge on future episodes.Stay safe and in good health! ❤️Resources:● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

Welcome to Day 16 of the Challenging Times Self Care Challenge.With all the changes, physical distancing and self isolating many of us in the world are currently practicing, it’s my hope that providing a challenge in the form of self care prompts will help to getting some self care practices in place. And making sure to build in some self care in your day might help to support your emotional and mental health during this time, or maybe to be a distraction for a few minutes in your day as you work on a challenge. Please remember that while these are called "Challenge" episodes, they are meant to provide you an opportunity to practice self-care. And that just getting through moment-to-moment and day-to-day currently is a lot. These daily self-care prompts are here to support you. So again, this Challenge isn’t about productivity, it’s about self-care!In this episode, I will be adding a few more details and context regarding the Day Fifteen challenge, introducing and explaining the reason for the Day Sixteen challenge, and steps you can take to complete today's challenge.So I hope you join me in this Challenging Times Self Care Challenge because we're all in this together and this might just be one small way for us to get through it together, too.Please share how you're doing in general, but also how you're doing with the challenges themselves. You can reach on Twitter or email me at mio@lifestuff101.com or Instagram, too. I'd love to share what you're doing and even suggestions for a future challenge on future episodes.Stay safe and in good health! ❤️Resources:● Episode with Debbie Brady: Watching for Depression During a Crisis● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

I am so happy to welcome back Debbie Brady, mental health advocate and author of the Depression Survival Guide. Her blog is also a great resource and can be found at EndingStigmaTogether.com.Debbie and I first spoke on episode 23, which was also packed full of valuable information about depression and I would recommend going back and listening to that episode, as well.Debbie and I already had this conversation scheduled before the current situation with COVID19 has impacted the majority of the world.But once we were recording, we decided to focus our conversation on how to think about and manage depression during a time of crisis.Mental health is something that is going to be a focus of our collective overall well-being during and after this global crisis and I hope that my conversation with Debbie will help to shed light on what to look for if you’re wondering about depression and ways to take care of yourself during this time of crisis.What’s Inside:When it comes to mental health, what to be aware of during this time of crisis.What symptoms could be signs of depression.Debbie and I discuss suggestions for those who may be experiencing depression right now.Actionable steps to take to prepare and manage symptoms of depression.Resources Mentioned:● Debbie Brady's Website: Ending Stigma Together● Depression Survival Guide● Life Stuff 101: lifestuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist

Welcome to Day 15 of the Challenging Times Self Care Challenge.With all the changes, physical distancing and self isolating many of us in the world are currently practicing, it’s my hope that providing a challenge in the form of self care prompts will help to getting some self care practices in place. And making sure to build in some self care in your day might help to support your emotional and mental health during this time, or maybe to be a distraction for a few minutes in your day as you work on a challenge. Please remember that while these are called "Challenge" episodes, they are meant to provide you an opportunity to practice self-care. And that just getting through moment-to-moment and day-to-day currently is a lot. These daily self-care prompts are here to support you. So again, this Challenge isn’t about productivity, it’s about self-care!In this episode, I will be adding a few more details and context regarding the Day Fourteen challenge, introducing and explaining the reason for the Day Fifteen challenge, and steps you can take to complete today's challenge.So I hope you join me in this Challenging Times Self Care Challenge because we're all in this together and this might just be one small way for us to get through it together, too.Please share how you're doing in general, but also how you're doing with the challenges themselves. You can reach on Twitter or email me at mio@lifestuff101.com or Instagram, too. I'd love to share what you're doing and even suggestions for a future challenge on future episodes.Stay safe and in good health! ❤️Resources:● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

Welcome to Day 14 of the Challenging Times Self Care Challenge.With all the changes, physical distancing and self isolating many of us in the world are currently practicing, it’s my hope that providing a challenge in the form of self care prompts will help to getting some self care practices in place. And making sure to build in some self care in your day might help to support your emotional and mental health during this time, or maybe to be a distraction for a few minutes in your day as you work on a challenge. Please remember that while these are called "Challenge" episodes, they are meant to provide you an opportunity to practice self-care. And that just getting through moment-to-moment and day-to-day currently is a lot. These daily self-care prompts are here to support you. So again, this Challenge isn’t about productivity, it’s about self-care!In this episode, I will be adding a few more details and context regarding the Day Thirteen challenge, introducing and explaining the reason for the Day Fourteen challenge, and steps you can take to complete today's challenge.So I hope you join me in this Challenging Times Self Care Challenge because we're all in this together and this might just be one small way for us to get through it together, too.Please share how you're doing in general, but also how you're doing with the challenges themselves. You can reach on Twitter or email me at mio@lifestuff101.com or Instagram, too. I'd love to share what you're doing and even suggestions for a future challenge on future episodes.Stay safe and in good health! ❤️Resources:● Sharee James, Naturopath: AshimaLiving.com● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

Welcome to Day 13 of the Challenging Times Self Care Challenge.With all the changes, physical distancing and self isolating many of us in the world are currently practicing, it’s my hope that providing a challenge in the form of self care prompts will help to getting some self care practices in place. And making sure to build in some self care in your day might help to support your emotional and mental health during this time, or maybe to be a distraction for a few minutes in your day as you work on a challenge. Please remember that while these are called "Challenge" episodes, they are meant to provide you an opportunity to practice self-care. And that just getting through moment-to-moment and day-to-day currently is a lot. These daily self-care prompts are here to support you. So again, this Challenge isn’t about productivity, it’s about self-care!In this episode, I will be adding a few more details and context regarding the Day Twelve challenge, introducing and explaining the reason for the Day Thirteen challenge, and steps you can take to complete today's challenge.So I hope you join me in this Challenging Times Self Care Challenge because we're all in this together and this might just be one small way for us to get through it together, too.Please share how you're doing in general, but also how you're doing with the challenges themselves. You can reach on Twitter or email me at mio@lifestuff101.com or Instagram, too. I'd love to share what you're doing and even suggestions for a future challenge on future episodes.Stay safe and in good health! ❤️Resources:● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

What is the difference between good terrifying and bad terrifying? Is it nervousness or is it anxiety? We might even mistake excitement for anxiety. These feelings can be similar, but that can also be quite confusing. I am glad to have Nina K. Moore back to talk about anxiety and its many manifestations, and also how people can learn to better manage the anxiety that comes from having anxiety.Imagine if we told people to walk off a broken foot instead of advising them to go to a doctor and getting their injury treated. Many people may not acknowledge their difficulties with anxiety because their experience isn’t visible like a broken foot. And for those who have anxiety, it can cause even greater anxiety about their anxiety because they may not look to be struggling from the outside.What’s Inside:Nina shares some of the many different manifestations of anxiety.The difference between shallow breaths and deep, belly breaths. The role of anxiety on a person’s physical health.We talk about the fight-or-flight response and anxiety. Anxiety itself is not a personality trait.Resources:● Nina K. Moore: Website | Email● Nina's Book Recommendation: Why Zebras Don't Get Ulcers● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of SensitivityMore detailed show notes available at Life Stuff 101, Episode 46.

Welcome to Day 12 of the Challenging Times Self Care Challenge.With all the changes, physical distancing and self isolating many of us in the world are currently practicing, it’s my hope that providing a challenge in the form of self care prompts will help to getting some self care practices in place. And making sure to build in some self care in your day might help to support your emotional and mental health during this time, or maybe to be a distraction for a few minutes in your day as you work on a challenge. Please remember that while these are called "Challenge" episodes, they are meant to provide you an opportunity to practice self-care. And that just getting through moment-to-moment and day-to-day currently is a lot. These daily self-care prompts are here to support you. So again, this Challenge isn’t about productivity, it’s about self-care!In this episode, I will be adding a few more details and context regarding the Day Eleven challenge, introducing and explaining the reason for the Day Twelve challenge, and steps you can take to complete today's challenge.So I hope you join me in this Challenging Times Self Care Challenge because we're all in this together and this might just be one small way for us to get through it together, too.Please share how you're doing in general, but also how you're doing with the challenges themselves. You can reach on Twitter or email me at mio@lifestuff101.com or Instagram, too. I'd love to share what you're doing and even suggestions for a future challenge on future episodes.Stay safe and in good health! ❤️Resources:● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

Welcome to Day 11 of the Challenging Times Self Care Challenge.With all the changes, physical distancing and self isolating many of us in the world are currently practicing, it’s my hope that providing a challenge in the form of self care prompts will help to getting some self care practices in place. And making sure to build in some self care in your day might help to support your emotional and mental health during this time, or maybe to be a distraction for a few minutes in your day as you work on a challenge. Please remember that while these are called "Challenge" episodes, they are meant to provide you an opportunity to practice self-care. And that just getting through moment-to-moment and day-to-day currently is a lot. These daily self-care prompts are here to support you. So again, this Challenge isn’t about productivity, it’s about self-care!In this episode, I will be adding a few more details and context regarding the Day Ten challenge, introducing and explaining the reason for the Day Eleven challenge, and steps you can take to complete today's challenge.So I hope you join me in this Challenging Times Self Care Challenge because we're all in this together and this might just be one small way for us to get through it together, too.Please share how you're doing in general, but also how you're doing with the challenges themselves. You can reach on Twitter or email me at mio@lifestuff101.com or Instagram, too. I'd love to share what you're doing and even suggestions for a future challenge on future episodes.Stay safe and in good health! ❤️Resources:● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

Welcome to Day 10 of the Challenging Times Self Care Challenge.With all the changes, physical distancing and self isolating many of us in the world are currently practicing, it’s my hope that providing a challenge in the form of self care prompts will help to getting some self care practices in place. And making sure to build in some self care in your day might help to support your emotional and mental health during this time, or maybe to be a distraction for a few minutes in your day as you work on a challenge. Please remember that while these are called "Challenge" episodes, they are meant to provide you an opportunity to practice self-care. And that just getting through moment-to-moment and day-to-day currently is a lot. These daily self-care prompts are here to support you. So again, this Challenge isn’t about productivity, it’s about self-care!In this episode, I will be adding a few more details and context regarding the Day Nine challenge, introducing and explaining the reason for the Day Ten challenge, and steps you can take to complete today's challenge.So I hope you join me in this Challenging Times Self Care Challenge because we're all in this together and this might just be one small way for us to get through it together, too.Please share how you're doing in general, but also how you're doing with the challenges themselves. You can reach on Twitter or email me at mio@lifestuff101.com or Instagram, too. I'd love to share what you're doing and even suggestions for a future challenge on future episodes.Stay safe and in good health! ❤️● Nina K. Moore, Anxiety Coach: NinaKMoore.com● Online Therapy: BetterHelp | TalkSpace ● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

William Hung knows a little bit about facing down different kinds of fear and taking risks. You may recognize my guest from that time when his American Idol audition went viral, but William has a message that goes beyond his time in show business. Attending UC Berkeley for civil engineering, an unexpected meteoric show business career, a civil servant working for the city of Los Angeles, experience as a professional poker player, and now as a motivational speaker, William has embraced risk and managed fear throughout his whole life. And he opens up today about his mindset and thinking which has helped him navigate through his unconventional life so far. What’s Inside:How William decides the difference between calculated risk and recklessness.One of the most valuable lessons William has learned from his mentor and coach.The systems William has put in place to optimize his time and energy.Having a trusted person in his corner helped him refocus when he was struggling How he’s shifting to professional speaking and coaching, and why this has been an important pivot for him to make.Resources Mentioned:● William Hung's website: WillHung.com● William's book: Champion By Choice● William's social media: Twitter | Instagram | Facebook● William's podcast recommendation: Chasing Dreams by Amy J● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of SensitivityMore detailed show notes available at Life Stuff 101, Episode 42.

Welcome to Day 9 of the Challenging Times Self Care Challenge.With all the changes, physical distancing and self isolating many of us in the world are currently practicing, it’s my hope that providing a daily challenge in the form of self care prompts will help to getting some self care practices in place. And making sure to build in some self care in your day might help to support your emotional and mental health during this time, or maybe to be a distraction for a few minutes in your day as you work on a challenge. Please remember that while these are called "Challenge" episodes, they are meant to provide you an opportunity to practice self-care. And that just getting through moment-to-moment and day-to-day currently is a lot. These daily self-care prompts are here to support you. So again, this Challenge isn’t about productivity, it’s about self-care!In this episode, I will be adding a few more details and context regarding the Day Eight challenge, introducing and explaining the reason for the Day Nine challenge, and steps you can take to complete today's challenge.So I hope you join me in this Challenging Times Self Care Challenge because we're all in this together and this might just be one small way for us to get through it together, too.Please share how you're doing in general, but also how you're doing with the challenges themselves. You can reach on Twitter or email me at mio@lifestuff101.com or Instagram, too. I'd love to share what you're doing and even suggestions for a future challenge on future episodes.Stay safe and in good health! ❤️● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

Welcome to Day 8 of the Challenging Times Self Care Challenge.With all the changes, physical distancing and self isolating many of us in the world are currently practicing, it’s my hope that providing a daily challenge in the form of self care prompts will help to getting some self care practices in place. And making sure to build in some self care in your day might help to support your emotional and mental health during this time, or maybe to be a distraction for a few minutes in your day as you work on a challenge. Please remember that while these are called "Challenge" episodes, they are meant to provide you an opportunity to practice self-care. And that just getting through moment-to-moment and day-to-day currently is a lot. These daily self-care prompts are here to support you. So again, this Challenge isn’t about productivity, it’s about self-care!In this episode, I will be adding a few more details and context regarding the Day Seven challenge, introducing and explaining the reason for the Day Eight challenge, and steps you can take to complete today's challenge.So I hope you join me in this Challenging Times Self Care Challenge because we're all in this together and this might just be one small way for us to get through it together, too.Please share how you're doing in general, but also how you're doing with the challenges themselves. You can reach on Twitter or email me at mio@lifestuff101.com or Instagram, too. I'd love to share what you're doing and even suggestions for a future challenge on future episodes.Stay safe and in good health! ❤️● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

Welcome to Day 7 of the Challenging Times Self Care Challenge.With all the changes, physical distancing and self isolating many of us in the world are currently practicing, it’s my hope that providing a daily challenge in the form of self care prompts will help to getting some self care practices in place. And making sure to build in some self care in your day might help to support your emotional and mental health during this time, or maybe to be a distraction for a few minutes in your day as you work on a challenge. Please remember that while these are called "Challenge" episodes, they are meant to provide you an opportunity to practice self-care. And that just getting through moment-to-moment and day-to-day currently is a lot. These daily self-care prompts are here to support you. So again, this Challenge isn’t about productivity, it’s about self-care!In this episode, I will be adding a few more details and context regarding the Day Six challenge, introducing and explaining the reason for the Day Seven challenge, and steps you can take to complete today's challenge.So I hope you join me in this Challenging Times Self Care Challenge because we're all in this together and this might just be one small way for us to get through it together, too.Please share how you're doing in general, but also how you're doing with the challenges themselves. You can reach on Twitter or email me at mio@lifestuff101.com or Instagram, too. I'd love to share what you're doing and even suggestions for a future challenge on future episodes.Stay safe and in good health! ❤️● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

Welcome to Day 6 of the Challenging Times Self Care Challenge.With all the changes, physical distancing and self isolating many of us in the world are currently practicing, it’s my hope that providing a daily challenge in the form of self care prompts will help to getting some self care practices in place. And making sure to build in some self care in your day might help to support your emotional and mental health during this time, or maybe to be a distraction for a few minutes in your day as you work on a challenge. Please remember that while these are called "Challenge" episodes, they are meant to provide you an opportunity to practice self-care. And that just getting through moment-to-moment and day-to-day currently is a lot. These daily self-care prompts are here to support you. So again, this Challenge isn’t about productivity, it’s about self-care!In this episode, I will be adding a few more details and context regarding the Day Five challenge, introducing and explaining the reason for the Day Six challenge, and steps you can take to complete today's challenge.So I hope you join me in this Challenging Times Self Care Challenge because we're all in this together and this might just be one small way for us to get through it together, too.Please share how you're doing in general, but also how you're doing with the challenges themselves. You can reach on Twitter or email me at mio@lifestuff101.com or Instagram, too. I'd love to share what you're doing and even suggestions for a future challenge on future episodes.Stay safe and in good health! ❤️● Life Stuff 101 Episode with Debbie Brady: Episode 23, with Debbie Brady● Debbie Brady's Book: Depression Survival Guide (affiliate link)● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

Welcome to Day 5 of the Challenging Times Self Care Challenge.With all the changes, physical distancing and self isolating many of us in the world are currently practicing, it’s my hope that providing a daily challenge in the form of self care prompts will help to getting some self care practices in place. And making sure to build in some self care in your day might help to support your emotional and mental health during this time, or maybe to be a distraction for a few minutes in your day as you work on a challenge. Please remember that while these are called "Challenge" episodes, they are meant to provide you an opportunity to practice self-care. And that just getting through moment-to-moment and day-to-day currently is a lot. These daily self-care prompts are here to support you. So again, this Challenge isn’t about productivity, it’s about self-care!In this episode, I will be adding a few more details and context regarding the Day Four challenge, introducing and explaining the reason for the Day Five challenge, and steps you can take to complete today's challenge.So I hope you join me in this Challenging Times Self Care Challenge because we're all in this together and this might just be one small way for us to get through it together, too.Please share how you're doing in general, but also how you're doing with the challenges themselves. You can reach on Twitter or email me at mio@lifestuff101.com or Instagram, too. I'd love to share what you're doing and even suggestions for a future challenge on future episodes.Stay safe and in good health! ❤️● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

Welcome to Day 4 of the Challenging Times Self Care Challenge.With all the changes, physical distancing and self isolating many of us in the world are currently practicing, it’s my hope that providing a daily challenge in the form of self care prompts will help to getting some self care practices in place. And making sure to build in some self care in your day might help to support your emotional and mental health during this time, or maybe to be a distraction for a few minutes in your day as you work on a challenge. Please remember that while these are "Challenge" episodes, they are meant to provide you an opportunity to practice self-care. And that just getting through moment-to-moment and day-to-day currently is a lot. These daily self-care prompts are here to support you. So again, this Challenge isn’t about productivity, it’s about self-care!In this episode, I will be adding a few more details and context regarding the Day Three challenge, introducing and explaining the reason for the Day Four challenge, and steps you can take to complete today's challenge. So I hope you join me in this Challenging Times Self Care Challenge because we're all in this together and this might just be one small way for us to get through it together, too. Please share how you're doing in general, but also how you're doing with the challenges themselves. You can reach on Twitter or email me at mio@lifestuff101.com or Instagram, too. I'd love to share what you're doing and even suggestions for a future challenge on future episodes. Stay safe and in good health! ❤️● Dan Coole on Twitter: @DanCooleDaily ● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook ● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

With all the changes, physical distancing and self isolating many of us in the world are currently practicing, it’s my hope that providing a daily challenge in the form of self care prompts will help to getting some self care practices in place. And making sure to build in some self care in your day might help to support your emotional and mental health during this time, or maybe to be a distraction for a few minutes in your day as you work on a challenge.Please remember that while these are "Challenge" episodes, they are meant to provide you an opportunity to practice self-care. And that just getting through moment-to-moment and day-to-day currently is a lot. These daily self-care prompts are here to support you. So again, this Challenge isn’t about productivity, it’s about self-care!In this episode, I will be talking about a few more details regarding the Day Two challenge, introducing and explaining the reason for the Day Three challenge, and steps you can take to complete today's challenge.If you'd like some examples of how I use this particular self-care practice myself, please consider listening to the longer, companion episode Gratitude During Hard Times, episode 35.So I hope you join me in this Challenging Times Self Care Challenge because we're all in this together and this might just be one small way for us to get through it together, too.Please share how you're doing in general, but also how you're doing with the challenges themselves. You can reach on Twitter or email me at mio@lifestuff101.com or Instagram, too. I'd love to share what you're doing and even suggestions for a future challenge on future episodes.Stay safe and in good health! ❤️● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

To be honest, this is a bit of a hodge podge of an episode... maybe somewhat of a reflection of where my mind is currently.Amongst other things, I am hoping that listeners will research local resources that provide TEXT based mental health support services for those who may be in violent and vulnerable situations while physical distancing.Text based mental health services provides safer support for those individuals who may not be able to speak only based on their living situation. The two that I am personally aware of are in the US TheHotLine.org and in Canada, Kids Help Phone offer text based support.Please consider researching text based services in your local area and share them on social media.I also talk about the importance of gratitude even during times when it might seem as though there's not a whole lot to be thankful for. Not only do I talk about what I'm grateful for during this time, I share some of the things that my friends are grateful for at this time, too.Lastly, I speak with Rich who is the host of the DIY Helpdesk podcast and a resident of the UK. We were going to have a conversation about some DIY ideas during this time when most of us are at home, but we ended up having a conversation about what's going on there in the UK as physical distancing was beginning to happen as well as details about the publicly funded healthcare system there, the National Health Service.I am also publishing daily episodes called the Challenging Times Self Care Challenge. If you think it can be helpful to get a prompt every day to practice self-care during this challenging time, I hope you check back daily for your daily dose.Please stay safe and in good health! ❤️● Waking Up Medication App: Free Month Trial (It's usually a five or seven days trial period, but with this link you will get access for a month and while it might be an affiliate link - I'm really not too sure - If it is, I think it might credit me with a free month. But more than that, I really like and recommend this app along with Headspace for meditation.)● Betsy Jewell's Podcast: High School Hamster Wheel● Jeremy Cline's Podcast: Change Work Life● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

Hello and welcome to Day 2 of the The Challenging Times Challenge.My name is Mio Yokoi and I work as a registered psychotherapist in Toronto, Canada and I am also a coach and supporter to striving highly sensitive folks everywhere.With so much change we're all managing at this time, I thought this would be my small way of contributing.Each day, I'll be bringing you a "challenge" so that if you're looking for ways to practice self-care during this time, these daily challenges can act as prompts for you to take care during this challenging time.In this episode, I will be talking more about the Day One challenge, some details regarding my current routine, the need to know that this challenge is about self-care and not about productivity or doing it perfectly and details about Day Two of the challenge.I will continue to post challenges as long as it’s relevant and we’re experiencing this particular challenging time for us all.So I hope you join me in this Challenging Times Challenge because we're all in this together and this might just be one small way for us to get through it together, too.Please share how you're doing in general, but also how you're doing with the challenges themselves. You can reach on Twitter or email me at mio@lifestuff101.com or Instagram, too. I'd love to share what you're doing and even suggestions for a future challenge on future episodes.Stay safe and in good health! ❤️● Waking Up Medication App: Free Month Trial (It's usually a five or seven days trial period, but with this link you will get access for a month and while it might be an affiliate link - I'm really not too sure - If it is, I think it might credit me with a free month. But more than that, I really like and recommend this app along with Headspace for meditation.)● Essentrics: Essentrics.com● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

The Life Stuff 101 podcast is generally more focused on providing information about different aspect of mental health and mindset, but today, I decided to try and experiment by doing something a little different for a while.If it's your first time here, my name is Mio Yokoi and I work as a registered psychotherapist in Toronto, Canada and I am also a coach and supporter to striving highly sensitive folks everywhere.Approximately two weeks into physical distancing and being at home for this long, I’ve noticed and learned a few things. One is that without some kind of purpose, we can very easily fall into sadness, lethargy, stress, anxiety and more. With that in mind, I thought I would try and start a Challenging Times Challenge where I will suggest a daily challenge for you to complete so that you can choose to have at least one thing you can feel you're engaged with today.I will continue to post challenges as long as it’s relevant and we’re experiencing this particular challenging time for us all. So I hope you join me in this Challenging Times Challenge because we're all in this together and this might just be one small way for us to get through it together, too.Let’s get this show on the road with Day 1!I'm making this up on the fly at the moment, so any input would be appreciate and I'm also hoping to have ways to give each other support as we work through these daily challenges. So I'm grateful that you're here to do this with me.For now, at least, please share your plans for Day 1 of the challenge on Twitter or email me at mio@lifestuff101.com. I'd love to share what you're doing and even suggestions for a future challenge on future podcast episodes.This isn't mentioned in this episode itself, but there will also be more of the regular Life Stuff 101 episodes that will be coming your way in upcoming weeks, too. In the meantime, please stay tuned for Day 2 of the Challenging Times Challenge.● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

While I was already late this week on releasing an episode, even the one that ended up getting recorded doesn’t seem relevant right now based on what’s happening in the world with the spread of COVID-19 and the worldwide responses to it. I also wanted to take the time to process as much as I could as things have been rapidly unfolding, and understand how I can best serve at this time through this podcast.My goal with this podcast is to discuss the need to think about our mental health in the same ways we think about our physical health.And as the world has been grappling with the spread of COVID-19, this is a very unique time when we can very much get a sense that our mental health can be affected by the possibility of our physical health, the health of others and our lives as we generally know it, being compromised. In this episode, I will be talking about some of my experiences this past week, as well as resources and a mindfulness practice which will hopefully support you as we are moving through this challenging time in our lives.** PLEASE NOTE: In the episode, I mistakenly gave the wrong URL for the World Health Organization. Please see the correct link below. **Resources Mentioned:● Italian residents join together to sing from balconies during lockdown: Global News● Madrid claps for healthcare workers amid lockdown: The Guardian● World Health Organization: WHO.int● 'Mental Health and Psychosocial Considerations DuringCOVID-19 Outbreak' Download: World Health Organization● How to Find Peace Amidst COVID-19, How to Cultivate Calm in Chaos: The Tim Ferriss Show● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of Sensitivity

Being in a physically demanding sport like competitive bodybuilding requires exactness in so many areas, including but not limited to, dieting and exercise. There is also a tremendous mental component in competing, especially at such a high level. How do you deal with competing at a professional and international level, or standing on stage in front of thousands of people, alongside the realities of life and relationships outside of competition? Na’iyma Thompson gives us an inside look into the mental game of a professional athlete.Initially, bodybuilding started out as a way to gain social confidence and popularity as a young woman, but it grew into a passion and career for Na’iyma Thompson as an adult. After going to college for something completely unrelated to being a competitive athlete, Na’iyma returned to bodybuilding with a desire to go pro. While clearly sports may be seen as being purely physical, Na’iyma shares with me today the importance of mindset, goals, and finding your “why” in order to truly compete. What’s Inside:Na’iyma shares her journey into professional bodybuilding.How a positive mindset impacts her ability to compete.The shift that Na’iyma’s had since she became a pro, in her personal and professional life. Why having a “why” is more important as you compete at higher levels.Na’imya talks about how obtaining the pro-card changed her platform.With such a focused and consuming goal, a relationship with an equal partner becomes incredibly important.Resources Mentioned:● Na'iyma Thompson's Website: Na'iyma Fit● Na'iyma's Podcast: Bikini Diaries● Na'iyma's Instagram: Na'iyma Fit Instagram● Na'iyma's Clothing Line: My Affirmation● Na'iyma's Recommended Resource: The Five Love Languages ● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of SensitivityMore detailed show notes available at Life Stuff 101, Episode 31.

Just speaking the word “divorce” can bring up some heavy and difficult feelings for many people, but Kim Korven, a Family Peace Specialist, is committed and working with divorcing couples and individuals to change this paradigm. Kim says that as a life event, a divorce should be about honoring the relationship, and finding a way for a family to move forward in a way that brings healing for all parties. She was able to navigate her own divorce peacefully due to her commitment to putting her children first and experiences from her law background, which meant that she’d witnessed a lot of the contentiousness and the litigious nature which can be a part of divorce proceedings.Based on her personal and professional experiences, she felt called to help others navigate through divorce peacefully as she had done, but it wasn’t until she was nudged to support a person looking for guidance that Kim finally took her first step toward becoming a Family Peace Specialist. What’s Inside:Kim shares how to find a good divorce lawyer. How Kim’s own peaceful divorce inspired her to help others.How Kim’s legal background shapes her job as a Family Peace Specialist and Mediator.The difference between mediation and divorce.How putting the family first can change the tenor of the divorce proceedings.Resources Mentioned:● Kim Korven's Website: GentleWayDivorce.com● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of SensitivityMore detailed show notes available at Life Stuff 101, Episode 30.

There can be pretty big misconceptions about couples therapy being the beginning of the end of a relationship. Matt Cahill, a registered psychotherapist who works with both couples and individuals, sees couples therapy as a proactive measure that can help couples communicate more effectively and protect their relationship from the stresses of inevitable changes and differences. This shift in how we talk about and understand what’s possible within couples therapy can allow people to take preventative steps to evolve and redefine their relationship so it can continue to meet their needs.Couples who proactively seek out therapy before they have a big change in their lives, like deciding to co-habitate (live together), marriage or a new baby, are better equipped to deal with the change. Approaching couples therapy as a preventative therapy frames the work a couple will do with the therapist as positive and affirming.Matt talks about rethinking the idea of relationship failures, the role of a relationship within the context of the larger community, and also gives us some helpful advice for couples.What’s Inside:Matt explores some alternative routes to couples therapy, if cost is a factor.Why there’s an immediacy to couples therapy that’s different from individual therapy.The role of a relationship within the community, and how that can affect how individuals and couples experience a change in relationship status.Matt’s resources and advice for couples from his professional experience.Resources Mentioned:● Matt Cahill's Private Practice Website: DowntownTherapy.ca● Matt Cahill's Authorship Website: Matt Cahill.ca● Matt's Suggested Books: Daring Greatly | The Biology of Desire● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist | Gifts of SensitivityMore detailed show notes available at Life Stuff 101, Episode 29.

Reawakening sexual desire, increasing intimacy, and reconnecting with one’s physical body are all topics Lacey Broussard, the Multiorgasmic Mama, and I explore today as she shares her passion as a holistic sex coach. She shares her passion for helping individuals reclaim their bodies as their own through education and awareness.Lacey Broussard’s positive experience giving birth revealed to her just how powerful her body is. Until this point, she’d always felt a great deal of shame and disconnectedness from her body, so giving birth to her first child was hugely transformative. So much so that she decided to train as a certified sex coach so that she could help individuals reconnect with their bodies and their sexuality.What’s Inside:We discuss how creativity and sexuality are linked.Lacey shares how Taoist practices influence her teaching.We talk about a different vision for sex education in schools.Lacey talks about how she also helps men connect with their bodies.We talk about the difference between sex and intimacy.She gives some additional reading you can explore if you’re not ready for coaching.Resources Mentioned:● Lacey Broussard's Website: The Multiorgasmic Mama● Lacey's Podcast: The Multiorgasmic Mama Podcast● Lacey on Instagram: @LaceyMama● Lacey's Suggested Books: Vagina by Naomi Wolf | Come As You Are by Emily Nagoski | The Multi-Orgasmic Man by Mantak Chia | Pussy by Regena Thomashauer● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered PsychotherapistMore detailed show notes available at Life Stuff 101, Episode 28.

When it's necessary to make difficult decisions in a marriage, what can be the consequences? When these decisions impact you and your partner in major ways, what will the marriage look like during and after the dust has settled? I explore these ideas, and also the realities of what happens in a relationship and marriage when these things - life things - happen in part two of my conversation with Katie Sullivan today.If you haven't already, please be sure to check out Episode 26 for part one of our discussion.Not only can decisions have a big impact on a couple, so can unexpected accidents that could force the need to be vulnerable. And this happened for Katie and it had a profound impact on her connection with Mike.The surprising twists and turns reveal that the building blocks of love and being vulnerable in relationship can be the necessary foundations for a meaningful and fulfilling relationship.What’s Inside:When life plans change, how can the marriage adapt?When success doesn’t always equal happiness, what becomes important?Resources Mentioned:● Katie Sullivan's Website: Rise Through Strife● Katie's Podcast: Rise Through Strife Podcast● Life Stuff 101: lifestuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered PsychotherapistMore detailed show notes available at Life Stuff 101, Episode 27.

Relationships and marriages that are built on commonalities and shared values can thrive. But what happens when those same common bonds are stretched to the breaking point? I talked with Katie Sullivan about her natural talents, training and devotion to music as an artist and as a profession, the challenges that can come from falling in love with a partner of a different faith and the changes they’ve had to make to continue to grow as a couple. Listen to part one of my conversation with Katie where she takes us through the rigours of being dedicated musicians, what it means to pursue a livelihood in the profession and a shared love of music which also grew into a relationship of mutual understanding and respect.What’s Inside:Katie talks about her decision to transition out of her faith and how it shaped her relationship with Mike and marriage early on.Katie and Mike’s love of music became the central point of their marriage.Be sure to listen to part two and the conclusion of my talk with Katie: How Adversities & Vulnerability Helped to Save a Marriage with Katie SullivanResources Mentioned:● Katie Sullivan's Website: Rise Through Strife● Katie's Podcast: Rise Through Strife Podcast● Life Stuff 101: lifestuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered PsychotherapistMore detailed show notes available at Life Stuff 101, Episode 26.

Therapist Omar Bazza uses Twitter to educate and break down barriers about mental health with those who find him on the social media platform. By making himself available for questions, he is able to provide resources and information that can support people to better understand, identify and manage their mental health.What’s Inside:Omar shares a favorite tool for dealing with anxiety.We discuss how social media can benefit therapists and clients. How Omar got started on Twitter and how his mission evolved. Resources Mentioned:● Omar Bazza's Twitter: @BazzaPower on Twitter● Mind Over Mood● Life Stuff 101: lifestuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered PsychotherapistMore detailed show notes available at Life Stuff 101, Episode 25.

Psychotherapist April Snow invites us to learn more about Highly Sensitive People (HSP) and how to help them flourish in their daily lives. She describes the characteristics of individuals who possess this temperament, and she gives us some practical and thoughtful self-care ideas for both the Highly Sensitive Person and the Highly Sensitive Therapist.What’s Inside:What does self-care look like for a highly sensitive person?With some careful planning, the highly sensitive person can thrive in a modern, bustling world. Strengths and weaknesses are often two sides of the same coin. Recognizing the HSPs strengths and weaknesses can help them spend their time in ways that help them grow.Resources Mentioned:● April Snow's Website: April Snow Consulting● Dr. Elaine Aron's Website: The Highly Sensitive Person● Take the HSP Self Test ● Life Stuff 101: lifestuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered PsychotherapistMore detailed show notes available at Life Stuff 101, Episode 24.

Debbie Brady, author of Depression Survival Guide, and I talk about her own journey with depression.Having a mental health toolkit can help you manage through a depressive episode. With over 20 years of experience in the mental health field and her own relationship with depression, Debbie shares with me some of the strategies she uses to manage her depression, and she gives actionable tips for how others can Plan, Prepare, and Persist as they manage their mental health.What’s Inside:Learn how to build a mental health toolkit for yourself.Debbie and I talk about some common misconceptions about depression.Plan, Prepare and Persist through depression.Resources Mentioned:● Debbie Brady's Website: Ending Stigma Together● Depression Survival Guide● Web Resource: National Alliance on Mental Illness (NAMI) - US Based● Web Resource: The Mighty● Life Stuff 101: lifestuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered PsychotherapistMore detailed show notes available at Life Stuff 101, Episode 23.

Is falling asleep, getting deep sleep, staying asleep... or anything to do with sleep something that you think about? I know that I'm obsessed with getting good, quality sleep so I was thrilled to speak with Stanford-trained sleep specialist and psychologist, Yishan Xu to learn more.Dr. Xu is the founder of Mind & Body Garden Psychology and has her own podcast called Deep Into Sleep. She provides fascinating information about how sleep quality plays a role in mental health. This enlightening discussion may help you think about your sleep in a new and helpful way. Resources Mentioned:● Dr. Yishan Xu's Website: Mind & Body Psychology● Podcast: Deep Into Sleep● Web Resource: National Sleep Foundation● Recommended Books: The Sleep Solution | The Nocturnal Brain● Life Stuff 101: lifestuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered PsychotherapistMore detailed show notes available at Life Stuff 101, Episode 22.

If you had asked host Mio Yokoi a year ago if she would be hosting a podcast and talking about her goal to bring a larger awareness for the need for taking care of our mental health… there is not a chance that she would have imagined this.In this episode of Life Stuff 101, Mio will be discussing how change is possible and some tips to maybe help you toward change, illustrated by some of the big changes she experienced in her life this past year.Things to consider when it comes to change...First of all: Change is possible. Second of all: It’s easier said than done. Thirdly: Transitions and changes require self-care.Resources Mentioned:● Life Stuff 101: Mark Freeman - Episode 12 & Episode 13● Life Stuff 101: Mio's Life Changing Bike Ride from Toronto to Montreal - Episode Zero● Life Stuff 101: Lawrence Murphy Discusses the Need to Keep Going - Episode 19● Life Stuff 101: lifestuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist

Your host, Mio Yokoi, discusses the importance of self care during the holiday season when there can be many indulgences, obligations, expectations, social gatherings, financial pressures,The reality for many people is that the holiday season can start very early, often many weeks before the end of the year. And that there are pressures such as social gatherings and office parties that get packed into this time of year, which means that there might be less time for routine and balance and self careMio shares her recent contribution to a Wellness Wednesday episode with The Spin's Barry Davis where she talks about self care tips and apps that can be helpful for managing stress.Whether you're listening to this episode smack dab in the middle of the holiday season, or perhaps feeling overwhelmed at some other time during the year, take a breather from your day and try out a few of the self care tips shared in this episode.Resources Mentioned:● Apps: Sleep Cycle | Calm | Headspace | Waking Up | Wisdo | Sanvello● Mio's Book Recommendation: The Four Agreements | Audible | Apple Audiobook ● Life Stuff 101: lifestuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered PsychotherapistMore detailed show notes available at Life Stuff 101, Episode 20.

In this episode of Life Stuff 101, host Mio Yokoi speaks with Lawrence Murphy, the founder of Worldwide Therapy Online. Lawrence had the vision to consider the potential of providing therapy online over twenty-five years ago, and has been providing and teaching other practitioners about online counseling ever since. In this discussion, you will hear what helped him pursue his cutting-edge beliefs and how online therapy is helping people around the world today.Resources Mentioned:● Lawrence Murphy: Therapy Online | Research Institute● When Writing Helps to Heal: Online PDF● Life Stuff 101: lifestuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered PsychotherapistMore detailed show notes available at Life Stuff 101 with Lawrence Murphy.

Today, your host Mio Yokoi speaks with Nina K. Moore for part one of their discussion about experiencing anxiety about anxiety and engaging in the process of self-care in the face of anxiety almost in real-time.Nina runs workshops about anxiety and recently held one called “Ok Holiday, Bring It On” about creating a Holiday Survival Plan for those who experience holiday-related anxiety.Based on her experiences and relationship with anxiety which started approximately seven years ago around the time her daughter was born, Nina is now an anxiety coach in Toronto who helps others to develop their own personalized action plan for anxiety reduction, prevention and recovery. In the first part of this episode, Nina and Mio share their mutual experiences of anxiety about anxiety in relation to what it was like for each of the women to prepare for this episode.Nina and Mio then get into talking about holiday related anxiety, creating an individualized self care plan and more sharing about around experiences of anxiety.If you'd like to jump straight to the holiday related anxiety discussion, tips on creating a Holiday Survival Guide and suggestions if you didn’t have a chance to create a plan this holiday season, this part of the discussion starts at 25:36 mins.Please subscribe, so that you don't miss part two of their conversation when they will be discussing more generalized experiences of anxiety, and you’ll be notified as soon as the episode is released.Resources Mentioned:● Nina K. Moore: Website | Email● Life Stuff 101: lifestuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered PsychotherapistMore detailed show notes available at Life Stuff 101 with Nina K. Moore.

In this episode of Life Stuff 101, host Mio Yokoi shares a recent contribution she made on a Wellness Wednesday segment on The Spin, a show and podcast that’s part of the NSRMedia network.The topic of this episode is stress. And it’s a discussion where along with hosts, Barry Davis and Michelle Sturino, they scratch the surface of how stress impacts us, both in helpful and unhelpful ways. But also how the experience of stress, how we each feel it, understand it and deal with it, can be so subjective and individual.Resources Mentioned:● Life Stuff 101: lifestuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist● NSRMedia: WebsiteMore detailed show notes available at Life Stuff 101 - Understanding Stress Better.

Your host Mio Yokoi talks to founder Rob Pintwala about FirstSession.co, an online directory of mental health professionals focused on individuals looking for mental health support find the right fit. FirstSession.co uses video profiles so potential clients can get a more nuanced sense of which professionals might be a good fit for them.Episode Highlights:Rob started First Session to help people find a therapist with the focus on finding ‘the right fit’, after hearing stories of people going to multiple consultation appointments and still having difficulties finding a fit.Every therapist on the platform has a video profile filmed by Rob himself in an interview format to give potential clients a good sense of the person’s energy and style.Existing and legacy online directories don’t appear to incorporate specific user experiences.Rob wants to provide a user experience that is quiet, simple, private, and free of ads so that people can engage in this vulnerable process with as little overwhelm or friction as possible.Rob has initially decided not to include fees on therapist profiles so that style, energy, and overall fit would come first.Rob hopes to include a visual guide for how to determine what services are covered by insurance, resources to pay for therapy, etc.He hopes FirstSession will be scalable to expand to different provinces.Criteria for looking for a therapist are deeply subjective and different for everyone.A significant factor for successful outcomes in therapy is the ‘therapeutic alliance’, which can determine the client’s trust in their therapist and willingness to engage more fully in the process.For the video profiles on FirstSession, Rob strives for authentic conversations that can’t be listed in bulletpoints.Rob is a mental health and vulnerability advocate, influenced by experiences with and witnessing various mental health challenges in his life and with those in his life.Resources Mentioned:● Life Stuff 101: lifestuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist● First Session: Website | Twitter | Instagram● Rob Pintwala: Twitter● Being Mortal by Atul Gawande● Hello I Want to Die Please Fix Me: Depression in the First Person by Anna Mehler Paperny More detailed show notes available at Life Stuff 101 - Rob Pintwala.

Mio Yokoi, Supporter of Growth, Registered Psychotherapist, and host of the Life Stuff 101 podcast, talks with Ayan Mukherjee. Ayan Mukherjee is a Registered Psychotherapist specializing in the area of Eye Movement Desensitization and Reprocessing (EMDR). Ayan addresses the way he uses EMDR to address issues in the mind/body connection, integrative approaches to treating anxiety, low self-esteem, and PTSD. Ayan Mukherjee also discusses his work as a mental health illustrator, creating psychoeducational illustrations and flip-books for therapists to help explain complex concepts, like trauma therapy. Episode Highlights:Mio Yokoi opens up the show sharing mission statements that she has been brainstorming. Mio asks Ayan Mukherjee to share a personal fun fact. Ayan Mukherjee talks about his background and his mental health bootcamp approach to his practice. Ayan discusses learning the transpersonal approach at Transformational Arts College of Spiritual and Holistic Training in Toronto, Ontario, Canada. How has EMDR fit in with transpersonal therapy model for Ayan? Ayan Mukherjee talks about what he has learned from the book The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D.Ayan defines the EMDR process and how it can impact memories. What are the devices Ayan refers to as tappers for eye movement? What would happen for a client who comes to Ayan Mukherjee for EMDR? During the preparation phase, what is the time of that? How do you operate the tappers with clients? What is Ayan’s take on dual attention and bilateral eye movement? What types of differences has he noticed in his clients? How does talk therapy differ from EMDR? What are the 8 phases of EMDR? What has the transition in his work been like for him?What is some advice he would give to his past self? How did Ayan Mukherjee become a therapy illustrator?What are some resources that he recommends for people? What does he wish he would have learned earlier in life? Resources Mentioned:● Life Stuff 101: lifestuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist● Ayan Mukherjee: ayanrp.com | LinkedIn | Instagram | ● Ayan Mukherjee’s Therapy Illustrated Flip Books: etsy.com/ca/shop/TherapyIllustratedMore detailed show notes available at Life Stuff 101 - Ayan Mukherjee.

Not on schedule and definitely late...but I’m still doing this thing! Welcome to a Life Stuff 101 Snackable episode.There may be some of you wondering… why wasn’t there an episode earlier this week? Well, let’s just say that life stuff can sometimes… maybe more often than we like… get in the way of our best intentions.In this case, I had some computer issues I had to get sorted out.Ahhh... technology... they're amazing... almost miraculous when they're working. But when they're not, darn it, so much can come to a halt and this week, it was this podcast.It's not the episode that was originally planned, but it's a story of beloved older tech, a longing for newer tech especially when noticing that *everyone else* (exaggeration for effect) has the shinier and cooler thing and the decision to be made when the beloved older tech is showing signs of wear and tear.● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered Psychotherapist

It’s my hope that I’ll be able to do my bit in helping to move the needle in this conversation by bringing you this podcast, through sharing people’s personal stories and journeys, as well as those who work as helping professionals who can shed light on the importance of taking care of our mental health through their experiences and insights. Today, we conclude the really thoughtful discussion I had with Mark Freeman who is a mental fitness coach, author, speaker, podcaster and much more. If you haven’t had a chance to listen to the first part of our conversation, please go back and listen to the previous episode with Mark which is episode 12.How to human and our thoughts on the mental health system as we know it are some of the topics we cover today. Mark is thoughtful, insightful and deeply caring in his work and it was a pleasure to have the opportunity to connect with him.Find out more about Mark Freeman:On his website.On Twitter.On Instagram.Mentioned Resources: ● You are Not a Rock, by Mark Freeman● How the F*ck Is This Possible, podcast by Mark Freeman● Peace is Every Step, by Thich Nhat Hahn Connect with Mio Yokoi: ● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered PsychotherapistThanks for tuning in!Thanks for joining us on today’s episode of the Life Stuff 101 podcast! If you enjoyed today’s episode, please head on over to iTunes and leave us a review to help us reach others who are just as passionate about being the best we can be. Don’t forget to check out our website, visit us on Instagram, or hang out with us on Twitter to stay up-to-date on what’s in store!

Today, we will be chatting with Mark Freeman, author of You Are Not a Rock, mental health advocate, coach, podcaster, and speaker. Mark was so incredibly generous with his time with me that you’ll be hearing our conversation in two parts. This episode is part 1.He talks about his initial concerns he had which led him to seek out mental health support, the process it took him to get the help that was finally beneficial and we discuss the complexities individuals can face when looking for support: analogies using food and restaurants were involved. My favourite kind of analogies. The one thing I want to be sure to mention is that Mark and I discuss our individual experiences of seeking out support in Canada. Mark initially through the counselling service provided by the university he was attending in British Columbia. As for me, I went through finding support from a psychotherapist in private practice in Ontario. In future episodes, my goal is to speak to many people from different parts of the world about what their experiences have been finding mental health support and also from those who provide it so that we can maybe have a better understanding of how best to navigate these systems wherever we are in the world. Find out more about Mark Freeman:On his website.On Twitter.On Instagram.Mentioned Resources: ● You are Not a Rock, by Mark Freeman Connect with Mio Yokoi: ● Life Stuff 101: LifeStuff101.com | Instagram | Twitter | Facebook● Mio Yokoi: Registered PsychotherapistThanks for tuning in!Thanks for joining us on today’s episode of the Life Stuff 101 podcast! If you enjoyed today’s episode, please head on over to iTunes and leave us a review to help us reach others who are just as passionate about being the best we can be. Don’t forget to check out our website, visit us on Instagram, or hang out with us on Twitter to stay up-to-date on what’s in store!