Rivers to Resilience

Join Martina In this solo episode as she discusses the importance of grit and resilience. Martina shares her personal journey, highlighting her background as a black British female from a single-parent household and the adversities she faced, including racism. Witter emphasizes the need for leaders to understand their team's personal lives to foster psychological safety and resilience. Martina outlines four ways to build grit: developing an interest, practicing daily improvement, focusing on purpose, and enhancing problem-solving skills. Witter also introduces her "Fortify Her" program for female leaders over 40, designed to enhance resilience and career progression.   Transcript 4:24 Understanding Grit and Resilience  6:18 Challenges faced by Leaders 15:44 Developing Grit and Resilience 31:36 Building Resilient Leadership 34:54 Summary of grit and growth     Connect with Martina Witter:

  Breaking Silence, Build Connections, Embrace Conversations on Time to TalkDay  Join Martina on a solo episode on Time to Talk Day as she  encourages open discussions to break the silence and build connections. Martina stresses that mental health issues affect one in four adults, and creating a psychologically safe environment in workplaces can reduce stress and improve productivity. Providing spaces for employees to share their experiences can lead to increased engagement and better well-being. Martina addresses the stigma around mental health, particularly for males, and advocates for challenging this stigma through open dialogue. Martina concludes by encouraging listeners to embrace mental health conversations and seek support for facilitating these discussions which builds personal resilience.   Connect with Martina Witter:

Strong Goals, Strong Mind: Building Resilience for Success I Martina Witter Join Martina Witter as she  discusses goal setting for success, emphasizing the importance of both setting and executing goals. She shares a proven framework that includes setting realistic, deadline-driven goals, writing them down, and ensuring they are actionable.   Martina highlights the significance of clarity, challenge, commitment, comment, and complexity in achieving goals and  stresses the need for accountability and rewards to reinforce positive behaviour. Martina also underscores the importance of self-care and resilience and encourages listeners to take time for themselves. Martina concludes by affirming that success is attainable with the right mindset and actions Connect with Martina Witter:

Renew, Reflect, Rise: Embracing Resilience & Reflection for a Transformative New Year Join me, Martina Witter, as we explore the transformative power of reflection in bolstering emotional resilience. This solo journey into self-awareness isn't just about looking back—it's a strategy to propel us forward. I share insights on how reflecting on both the challenges and victories of the past year can teach us invaluable lessons and fortify our resilience for 2024 and beyond. I'll encourage you to pinpoint personal milestones and hurdles you've encountered and reflect on how these experiences can shape a more resilient future. By fostering introspection, we uncover the coping mechanisms that work best for us and learn to adapt, allowing us to reframe our mindset and flourish in the face of adversity. Listen in as I recount some of my own triumphs, including the success of our Rivers to Resilience course and the growth of our incredible team. These personal anecdotes illustrate how reflection can lead to concrete achievements and overall well-being. I challenge you to embrace a reflective practice, both in your personal and professional spheres, to amplify your resilience. As we wrap up, we're thrilled about the year ahead, where we'll introduce you to experts and individuals with compelling stories of perseverance. Keep in touch through our website and social media for continued insights on nurturing resilience. Thank you for listening to this episode, and I'm excited to support you on your journey to success and peak performance and personal Resilience.   Highlights (00:00) - Building Resilience Through Reflection (02:45 - 03:57) Reflecting on Challenges and Building Resilience (09:31 - 11:32) Scientific Basis for Reflection and Resilience (13:18) - Enhancing Personal Resilience   Transcript 00:00  This is Rivers to Resilience, the podcast where we educate, inspire, motivate and transform you and your teams on your journey to emotional resilience. We hear stories and advice from leaders and experts allowing you to harness their wisdom with transformational, evidence-based strategies to building emotional resilience. Join a credited cognitive behavioural psychotherapist and author, martina Witter, as she deep dives into all aspects of resilience building, whilst also helping you to crush stress and improve and retain your performance, productivity and profits. That's here on Rivers to Resilience.  00:52  In today's solo episode, I'll be exploring with you all their role of reflection in resilience and how to enhance your reflection and self-awareness to build your resilience in 2024 and the subsequent years. So reflection what it is all about and how can you enhance your reflection. Well, reflection is the process where you consciously become aware of your mental state, of your thoughts and your feelings, and hiding. That can increase your self-awareness, it can improve your emotional intelligence and that can help you to be more productive and more successful and, essentially, more resilient and to develop a mindset that will help you to thrive and to find advantage in adversity. So reflection it also enables you, enables individuals, enables us to gain insights from our past experiences. So I want you to think about what have you experienced over the past year. You know and reflect on those and by examining those challenges, set back alongside simultaneous other successes, that will provide you with an opportunity to extract valuable lessons from 2023. So reflection is also critical to learning, and being able to learn from previous experiences will help you to grow psychologically, it will help you to grow cognitively, it will help you to grow holistically, and that's what's going to enable you to build your resilience muscles, to build your personal resilience, which will enable you to successfully navigate through various challenges, or just through your career, through your business and through your personal experiences. So what I want you to do is think about. I want you to name one challenge that you may have faced in 2023, and how you overcame that.  02:54 I'd like you to name one success of 2023. So what was that success? Maybe you secured a salary increase. Maybe you delivered a successful project and got positive feedback. Maybe it's personally. Maybe your health has improved. Maybe your friendships and social connections have improved. So what are those successes? And I want you to consider how can you build upon them for 2024, because it's important to always be looking towards the future. So it's being in the present and acknowledging your world wins, but building upon them, and that can enhance your resilience. So, when you're facing or when you face challenges, difficulties, stress which is all part of life you're able to draw upon your strengths because you've reflected, and that will provide a platform for success and a platform for building your personal resilience, and it will give you confidence in navigating through some of these circumstances that you might be facing.  03:58 So reflection can build resilience through insight and learning and that process of introspection that fosters a deeper understanding of your personal strength, so it increases your self-awareness, and that ties in with the first river in our rivers to resilience model, which is looking at self-awareness and enhancing that, and journaling can be completed, as has been mentioned in previous episodes of the podcast. Journaling can be used to enhance your self-awareness and to become more aware of your personal strengths, because sometimes we've just got to stop and take stock and review our journey, where we're at, what's working, what isn't, in order for us to succeed and to build our resilience. Also, this process of introspection gives you a deeper understanding of various that you maybe need to build upon and also coping mechanisms what's working for you, what allows you to thrive in life, what relationships, what friendships are working for you, what activities are helping you to thrive. And understanding how you've handled adversity in the past helps you to better prepare for future challenges, consequently increasing your resilience. And that's what our podcast is all about building personal resilience, helping you to thrive, helping you to feel motivated and inspired, and learning from others' journeys. And I know for myself this year it's been a pivotal year for me. I guess one of my successes has been I mean, one of many has been successfully delivering our Rivers to Resilience course and training to leaders across the UK, the global organizations. That has been one of our wins, consistently doing that and getting really positive, humbling feedback. So that's been a great win for us. But also recruiting associate staff that's been a great win that we're just building upon and looking at enhancing. And on a personal level, in terms of my health, that's been quite consistent and I've been working out looking after my health and well-being consistently. So for me they're great wins amongst many. So I want you to have a think about what are your wins and how you can build upon them. So just to take that time out to gain a bit of insight and to learn Another area, another connection between reflection and resilience is that it helps to build, it helps you to grow and enhance your adaptability, and that's why reflection is important, because it cultivates that adaptability by encouraging you to analyze situations from various angles and perspectives, and that's critical for you to gain insight and for you to grow and enhance your resilience.  06:43 So through this process, you can identify alternative approaches or perspectives that could have been taken in various or different situations and that could consequently have a positive outcome or a different outcome and impact on that situation and the ability to consider various viewpoints. That ties in with another one of our rivers to resilience, one of our streams, which links in with your mindset, and being able to reframe. That's critical in building resilience. But you've got to reflect in order to do that. Fostering different viewpoints will enhance your adaptability and growth and that's a key aspect of resilience being flexible, adaptable, embracing change, leaning into change.  07:29 You're being open to learning from experiences. They're all crucial in navigating through adversity, bouncing back or bouncing forward from setback, and working successfully navigating through challenging circumstances. And then, finally, emotional regulation and coping strategies are byproduct of engaging in reflective practices, so becoming more aware, more conscious of your inner dialogue, mental processes, your thoughts and your feelings. That supports the development of effective coping strategies. So, reflecting on those past experiences, it allows you to recognize, to identify your emotional responses, your feelings to certain experiences, and allows you to understand how you dealt with different emotions during those challenging times. And that insight and understanding will allow you to gain insights for identifying and executing and refining coping strategies and mechanisms that are going to help you to build your resilience. It might be that you need to be more active, you need to be more communicative. You may need to use more stress management strategies sooner rather than later. It might be that you need to beat to your manager or focus on building your social network or building those relationships around you, or maybe delegating tasks. They're just a couple of examples, but that understanding allows for you to build a repertoire of healthy coping strategies, personalize ones that work for you and that will enhance your emotional regulation, psychological regulation, and equip you with skills and tools to manage stress, anxiety and depression and adversity more effectively and allow you to banish those three demons of stress, anxiety and depression through being more self-aware and to also enhancing your personal resilience.  09:31 Finally, what I want to share with you is that there is a scientific basis to using reflection and enhancing personal resilience, as this also underpins our rivers to resilience model. All the strategies, all of the rivers, lead to chemical changes within the brain. Different neurotransmitters are released in chemicals which are connected with psychological and emotional resilience, but also there's a connection with a reduction in stress and anxiety, and it all helps with emotional regulation. Reflective practices have also been associated with changes in brain structures and function. There tends to be a reduction in the amygdala, which is a brain structure which is associated with emotional changes within individuals. But reflection helps to reduce that activation, which essentially highlights that an individual is more effectively able to regulate their emotions, psychological experiences, thus enhancing their personal resilience. So it's a win-win, essentially.  10:49 And for those scientists out there, those of you who are interested in neuroscience, neuroplasticity, sharing this just so you understand that actually everything that we do through our podcast and in the Rivers to Resilience model, it is all evidence-based. So studies also show that that enhanced neuroplasticity leads to the brain's ability to reorganize itself by forming new neural connections and that involves release of different neurotransmitters such as dopamine and serotonin. And they play clear roles in mood regulation and learning to strengthen in these neural connections through reflection and contribute to building resilience and promoting adaptive behaviors and emotional regulation. And also the body's stress response system is impacted and the release of stress-related hormones like cortisol and adrenaline. They're reduced. And that enhances personal resilience, because we know that chronic stress can impair brain function and reduce resilience. So increase in reflective practice can counter that. Engaging in reflective practice has shown to reduce stress hormone levels, promote relaxation responses and to modulate the body's physiological reactions to stress. So it's win-win really.  12:05 So I'm sharing with this video in our final podcast of the year, because most people are looking at either New Year's resolutions, creating goals, reflecting on what's worked in the past. So we wanted to tie it in with resilience and to help you to understand that, reflecting on 2023, what's your wins, your strength, maybe those areas that you need to develop that can help to build your personal resilience and position you for success in the future. Journaling is an effective way to enhance your reflective practice. You can journal daily. You can maybe use a gratitude journal. There's lots of different type of journals that you can use, so maybe have a think about what works best for you. There's a different methodologies of journaling, so think about what works best for you and making time and space for this. That's what I would encourage you to do during your journaling practice or reflective practice, and now would be, or could be, a great time for you to begin that journey, with 2024 being around the corner.  13:11 So, in summary, reflection reflective practice does build resilience, but you've got to be intentional. Reflection enhances insight and learning, adaptability and growth and emotional resilience in coping strategies, which will all feed into your personal resilience. So what I challenge you to do is to be intentional with your reflective practice, set time aside to reflect personally and professionally, and that is guaranteed to enhance your personal resilience. It's been fantastic having you listen to our podcast and I look forward to continuing to provide you with valuable insights around personal resilience, which is going to help to build your career and personal and your business growth and, essentially, it's going to set you, set you up to succeed and to win in life, and that is what we're all about. So we look forward to having you on our journey in 2024, the journey of our podcast and we'll be bringing some fantastic experts within the field of resilience, and also individuals will be sharing their journey of resilience, which is going to help you to be positioned for success.  14:30 -  Thanks again for listening to another episode of Rivers to Resilience. To keep up to date, connect with us online at wwwRaffertherapyservicescom and on all social media platforms. It's your time to be revived, restored and refocused.    Connect with Martina Witter:

Building Resilience in the Modern Workplace: A Conversation with Dr. Lee William In today's evolving and demanding work environment, finding the right balance and resilience is paramount for optimal performance. The modern workplace often presents challenges that require us as individuals, teams, and organizations to adapt and thrive in the face of constant pressure, change, and uncertainty.   Resilience, a combination of both character and learned skills, is a key asset to success. It enables us to bounce back from setbacks, stay focused in high-stress situations, and maintain our well-being. However, it's crucial to strike a balance between pushing your limits and those of your team to achieve peak performance while preventing burnout. A healthy work-life balance, emotional awareness, and the development of mental toughness are essential tools for individuals and organizations to navigate the complexities of the contemporary professional landscape while preserving their long-term well-being.   Join the conversation with Dr. Lee William as he shares his journey of resilience and strategies for developing personal, team, and organizational resilience for enhanced performance. As the co-founder of the KAYA Wellbeing Index and a mental toughness coach, Dr. Lee is dedicated to improving organizational performance by measuring well-being facilitating the connection between employers and employees while ensuring profitability. With a remarkable 35 years of experience honing his commercial knowledge and skills across various operational functions, industry sectors, and organizations, he stands out as a professional who excels in helping organizations connect the dots with an Outside-In perspective. Having collaborated with exceptional individuals from various business and academic backgrounds, Dr. Lee offers valuable insights into the ever-evolving landscape of well-being, resilience, and business performance.   Tune in!   Key Highlights from the Episode; [00:01] Episode intro and a quick bio of the guest, Dr. Lee William [00:23] Dr. Lee's backstory and what he does in the wellbeing space [04:03] How the world of work is evolving and changing  [08:03] Dr. Lee's definition and experience with resilience as a soft skill [11:55] Factors that create and inhibit resilience [13:47] Cultivating mental toughness and how Dr. Lee is doing it through sport [17:22] Building resilience through skill without burning out [22:05] Finding the right balance of role and pressure to perform effectively [22:02] Negative resilience and how it shows up in our life and work [29:18] Emotional awareness in cultivating resilience [36:10] Competitive mindset: Psychological and physiological resilience Vs. mental resilience [38:22] Developing your resilience and building resilience employees [40:52] Personal Vs. organization resilience processes [46:21] Risks to resilience energy and how they can affect performance [49:06] Keeping your team ahead of the process for optimal performance [50:35] Dr. Lee's message to his younger self [52:33] Best ways to reach out and connect with Dr. Lee Notable Quotes Resilience is a combination of skill and character, consequential experience, and a learned skill that can be deployed at the moment. [09:48] Pretending to be somebody else is hard work; you can change your behavior, but it takes a lot of energy to go against your attitude and values. [24:54] Behaving in a way that you don't want to behave is resilience, but it's not positive resilience. [25:18] When your physiological resilience is gone, the only thing that can save you is your mental resilience. [36:45] Having resilient employees is good, but it has to be within control and sensibility to avoid burnout or losing great employees. [43:54] Let's Connect Dr. Lee William

Everything is fixable :Resilient Leadership: A Blueprint for Personal and Professional Growth :Carolyn Preston Resilience is an essential skill that everyone needs to succeed. It's the art of effectively confronting and triumphing over challenges while safeguarding one's well-being. Rooted in guidance, inner strength, and self-awareness, resilience isn't always innate but often requires the hard-earned currency of effort to forge its foundation. Building your resilience muscle requires tenacity to handle challenges that life throws at you with diligence to refine your confidence and ability to navigate life's uncertainties. Resilience doesn't equal constant toughness but rather the acceptance of life's challenges and the development of adept skills to tackle them. In this episode, Carolyn Preston shares her inspiring journey of resilience as an adept HR and organisational development specialist. She also offers valuable tools for cultivating resilience, adaptability, and a positive mindset within professional and personal spheres and how to leverage them to ignite inspiration and provide unwavering guidance for our teams with a steady hand at the helm.   Carolyn Preston is a human resource consultant and practitioner with over 20 years of experience and a proven track record of strategic thinking and implementing people management initiatives. Carolyn has a wide variety of generalist HR experience and in-depth knowledge of employment legislation, having dealt with complex employee relations matters, significant recruitment campaigns, attendance and performance management and all aspects of HR policy and procedures, including redundancies and TUPE in a unionised environment. She is also a qualified leadership coach and has designed and delivered management development training that has positively impacted the success of the organisations she has worked with.   Tune in!   Key Highlights from the Episode; [00:01] Episode intro and a quick bio of the guest; Carolyn Preston [01:13] Carolyn's background and what she does in the HR space [03:18] What resilience means to Carolyn and how she helps people cultivate it [06:01] Why resilience is an essential skill for everyone to succeed in life [08:08] How developing resilience helps build a positive mindset and outlook [10:05] How Carolyn built her resilience muscle in the workplace and personal life [14:41] What keeps people employable and the skills you need to develop   [16:54] The roles organisations have in supporting the delivery of employability skills [22:02] Why emotional awareness is instrumental in building personal resilience [26:45] How to build a resilience culture as the leaders in your organisation [28:31] How stress management goes hand in hand with emotional awareness [31:52] Carolyn's message to her younger self [33:44] Best ways to reach out and connect with Carolyn [34:38] Wrap up and end of the show Notable Quotes Resilience is dealing with and overcoming a challenge without it impacting your well-being; it requires guidance, strength, and awareness, and it doesn't always come naturally to people. [03:34] If you want something, you must put in some effort to get it; the hard way equals results, which builds resilience. So, keep going until you achieve something, even though there are challenges along the way. [05:10] The more challenges you deal with, the more confidence you gain, and the more naturally you build your resilience to deal with whatever comes next. [07:30] To be resilient, you don't have to be tough or strong all the time; to be resilient is to accept that life throws challenges at you, accept that there will be difficulties, and just develop the skills to deal with them effectively. [11:34] As leaders and managers, if we adapt our skills, grow, learn and develop through our daily experiences; a little bit of theory can help us approach things in a more structured way. [22:49] If leaders in a business demonstrate that they are calm, intuitive, adaptable and resilient when challenges come, they will gain credibility, respect and people will follow through with the feeling they are in control. [26:52] Resources Mentioned: Daniel  Goleman: Leadership tool kit Emotional Intelligence and Why It Matters More Than IQ Let's Connect Carolyn Preston

From Pain to Purpose I Charmaine Connors   Resilience is not just a catchy phrase but a crucial skill that requires nurturing and self-awareness. To build resilience, we must adopt a mindset that aligns with our true selves, purpose, and values. This involves facing challenges with positivity, committing to personal growth, and safeguarding our mental well-being. By taking these actions, we construct a strong spirit capable of withstanding the trials of life, like building a shield to protect and empower us. We explore the journey of personal resilience ,navigating through losses and setbacks whilst transitioning from pain to purpose. In this episode, Charmaine joins us to talk more about her story of building resilience and the golden tips to develop yours.   Charmaine Connors is an Education and Skills Manager, NPW Future List 2022 recipient, and Board of Trustees member at SICK! Festival. As an Enterprise Advisor at UTC and an advocate for GM4Women2028, she passionately supports careers in the Creative Digital & Tech industries. Charmaine brings a proactive and solution-oriented mindset to her work while also being a captivating speaker. Her dedication to fostering innovation, promoting diversity, and driving positive change makes her a formidable force in the industry.   Tune in!   Key Highlights from the Episode; [00:01] Episode intro and a quick bio of the guest; Charmaine Connors [02:35] What resilience is all about, according to Charmaine [05:30] Why resilience is a soft skill or muscle that is developed over time [10:11] Why self-awareness is a key component to resilience and emotional intelligence [16:42] The mindset you need to build resilience [21:22] People you need to help you build resilience during hard times [26:56] Learning through the pain, not the good times [28:30] Golden nuggets on how resilience has played for Charmaine's success in life [38:47] Key takeaways from the guest that you can implement today [39:44] Best ways to reach out and connect with Charmaine [40:09] Wrap up and ending the show Notable Quotes Resilience is a soft skill and a formidable muscle that strengthens and matures with each experience and deliberate practice. [05:30] Self-awareness is a powerful tool for emotional intelligence, success, and navigating life's challenges. [08:31] Resilience development requires a new mindset. [16:42] One of the easiest ways to build resilience is knowing yourself and understanding your values. If you do not know what is important to you, it will have an impact on your decision-making. [19:40] Stay focused, stay grounded and stay true to your goals and to yourself. Those around you can influence and hijack you. [20:47] You don't learn through the good times. You learn through the pain. [27:11] Let's Connect Connect with Charmaine Connors

From Suicidality to Spirituality and Success   In this episode of Rivers to Resilience, host Martina Witter interviews Manoj Sangany, a founding member of Mindfulness Men's Club, the founder of Spiritual Business Mastery, and the head of customer success at Inceptio. They delve into the transformative power of spirituality and daily practices in building emotional resilience. Manoj shares his personal journey and highlights the role spirituality played in saving his life. The conversation explores the connection between spirituality and resilience, emphasizing authenticity, gratitude, nature walks, and journaling as essential practices for resilience. Listeners will gain insights into how daily practices can positively impact personal and professional life and the importance of seeking help and connecting with others during challenging times     Guest Introduction: Manoj Sangany is a founding member of Mindfulness Men's Club, and the head of customer success at Inceptio. He has a deep understanding of spirituality and its role in building resilience. Manoj shares his personal journey and experiences, offering valuable insights into the transformative power of spirituality and daily practices. Host Introduction: Martina Witter hosts Rivers to Resilience, a podcast dedicated to educating, inspiring, and motivating listeners on their journey to emotional resilience. With her expertise and experience, Martina provides evidence-based strategies for building resilience and overcoming stress.   Key Discussion Points: 1. The role of spirituality in saving lives and enhancing resilience 2. The importance of authenticity and showing up as your true self 3. The connection between spirituality and resilience 4. Daily spiritual practices: service to others, gratitude prayers, chanting, and conversations with the universe 5. The transformative power of nature walks and journaling 6. Seeking help and connecting with others during challenging times   Notable Quotes: 1. "You have to show up as your own authentic self in whatever you do in life." (01:51) 2. "So what works for you might not work for me and vice versa, but there might be elements for sure that I can pick up from you." (17:56) 3. "Share your story. It's a liberating feeling. We build up so much in our minds, but every single person has a beautiful story to share." (31:46) 4. "I think the quicker people realize that resilience is one of the key, key sort of attributes and...and I guess big saviours to what is going to help you navigate through whatever you get through in life." (Timestamp: 39:31)       Connect with Manoj Sangany 

Money, Mindset & Mental toughness The cost of living crisis in the UK is a real problem. The economy has struggled to recover from the recession, and families feel the squeeze. People are feeling the pressure on their wallets, and they're starting to ask questions about how to make ends meet. There are a lot of factors that contribute to this crisis. One factor is inflation, the rising price of goods and services due to increased demand or decreased supply. As the cost of living crisis continues to impact British families, it's important to remember that there are ways to cope and even thrive. One way is through resilience. Resilience is a term used to describe the ability of a community or an individual to survive and adapt to change. The UK's current economic climate has created a greater need for resilience, as individuals and communities must adapt to new financial realities through mindset and mental toughness. In this episode, Martina Witter, the podcast host, shares her deepest insights on the cost of living in crisis in the UK, how reduced income requires more resilience from individuals, how to build your mental toughness and resilience and locating yourself in terms of resilience. Twitter also sheds more light on mindset in resilience, financial well-being solutions by organisations for employees and how employers can support their employees with the cost of living. Timestamps [01:15] Cost of living crisis in the UK [05:39] How reduced income requires more resilience from individuals [08:45] How to build your mental toughness and resilience [09:26] Locating yourself in terms of resilience [10:56] Mindset in resilience [14:53] Financial well-being solutions by organisations for employees [18:03] How employers can support their employees with the cost of living   Notable Quotes (01:56) We are all in the storm, but we are in different boats. (06:56) The cost of living crisis has led to an increase in anxiety in people. (10:42) Sometimes you've got to do these things which may feel uncomfortable, but you have to make these tough decisions which are going to benefit you. (10:58) Limiting beliefs and thoughts can prevent you from seeking help. (11:49) In these changing times, it is important to remember to focus on what you can control that will help you to develop a growth mindset. (13:03) Things do change. Seasons and chapters do change within your life. (15:30) We all need to feel secure and in control of our finances. (20:00) It is important to invest in your team and in your own well-being and mental health.   Connect with us:   Website: https://www.raphatherapyservices.com/ LinkedIn: linkedin.com/in/martina-motivator-witter-ba884947  

Owning Your Space: Rising From Reservation To Resilience Owning your space means embracing your unique qualities and strengths, and rising above the limitations and doubts that may hold you back. By taking control of your personal and professional life, you can transform from a state of reservation and insecurity to one of resilience and confidence. In this episode, we are joined by Dr. Agi Keramidas, a knowledge broker, student of life, seeker of truth, and podcaster hosting the Personal Development Mastery Podcast, to talk about how we can bounce back and have the mental and physical strength needed in battling life challenges.   Dr. Agi Keramidas shares the role of resilience in his transition from being a dentist to a knowledge broker and podcaster and his journey to self-awareness. He also talks about building the muscles of resilience, the real meaning of resilience in people's lives, and the role of resilience on the journey to success. Tune in to learn more about this and other exciting topics!   Timestamps [01:40] Dr. Agi Keramidas's background information [02:42] The role of resilience in the transition from being a dentist to a knowledge broker and podcaster [10:29] Dr. Agi's journey to self-awareness [14:57] Building the muscles of resilience [18:35] The role that resilience has played in Dr. Agi's journey to success [25:06] The real meaning of resilience in people's lives [28:23] The parts of the Rivers to Resilience model that resonates with Dr. Agi [35:17] Using Spirituality to boost your resilience [37:22] What Dr. Agi would say to his younger self Quotes (08:33) Many of us are walking around with masks, and the reality is that what we are presenting is the opposite of what it is internally. (14:35) Nothing grows within a comfort zone. Success is out there, and it's uncomfortable. (18:35) The role that resilience has played in Dr. Agi's success story. (21:25) Resilience and success are connected. You can't be successful if you are not resilient. (39:09) We have got everything that we need within us to create the life that we want to live. Connect with Dr. Agi Keramidas: Website: https://personaldevelopmentmasterypodcast.com/ YouTube: https://www.youtube.com/channel/UCTgOvVFfvzK2kRmThhuOs7w LinkedIn: https://www.linkedin.com/in/agikeramidas/ Instagram: https://www.instagram.com/agikeramidas/ Facebook: https://www.facebook.com/PersonalDevelopmentMasteryPodcast/ Connect with me: Website: https://www.raphatherapyservices.com/ LinkedIn: https://www.linkedin.com/company/rapha-therapy-services-limited The book: Resilience In The Workplace  

Curbing 'Quiet Quitting ' and building a Resilient Workforce   Martina (podcast host) explores the Tik Tok craze - quiet quitting on which many organisations are facing as employees experience burnout and do the bare minimum in work due to feeling isolated and disengaged.   Quiet quitting is a problem that affects every workplace. It is when an employee decides to leave your company but doesn't tell anyone. They just stop coming to work and then disappear forever. This can be a tricky problem for employers because it can be hard to detect when this is happening, and the employee might not even realize they're doing it.   Quiet quitting can hugely impact the growth of your company. The UK economy is losing £340 billion annually from quiet quitting. In this episode, Martina Witter, podcast host, shares some tips companies can use to curb quiet quitting. She talks about career development, training, and investing in the well-being of your employees. Tune in to learn more about this and other exciting topics!   Timestamps [01:33] What is quiet quitting? [03:20] Why quiet quitting needs to be addressed [05:26] How organisations can help their employees to feel more engaged and acknowledge external factors that may be resulting in quiet quitting [07:34] Acknowledging what drives quiet quitting [07:57] The three solutions for quiet quitting [08:07] 1# Consider career development [10:25] 2# Training [11:55] 3# Investing in the well being of your employees [16:04] The Rivers to Resilience Model   Quotes (02:59) Quiet quitting has been on the rise. Currently, some companies are losing 20% of their employees' annual salaries through quiet quitting. The UK economy is losing $340 billion annually from quiet quitting. (07:29) It's crucial to acknowledge what is driving quiet quitting for you to consider the solution because it will be a different solution for different companies. (13:28) Stress and poor mental health is the number one cause of work-related ill health.   More information on the Exclusive  leadership group Coaching programme Stress Busters for Success ™  starting in january 2023.   Connect with Martina :  

Leveraging 'Shuteye' for Resilience- Dr. Jill McGarry Sometimes sleep isn't prioritized as you may experience FOMO or underestimate the importance of this. However,  going without sleep for a little while is okay but constantly doing it becomes problematic. In today's episode, our podcast host, Martina Witter, is joined by Dr. Jill McGarry (Clinical Psychologist & Sleep Expert) as they discuss  sleep's role in resilience, the different types of sleep  &  the solutions for various  sleep problems. Dr. Jill is a Clinical psychologist with 25  years of experience in the NHS and she now also works privately  with  Individuals experiencing sleep problems. In the episode, Dr. Jill shares her perspective on resilience, the role of resilience in her professional and personal life, as well as the role of adenosine & melatonin in sleep. We also delve deep into sleep recommendations for autistic people, caffeine effects on sleep, and how mindset shifts could kick off insomnia. Tune in to listen to the golden rules for optimal sleep and much more! Timestamps [01:25] Dr.Jill McGarry's background [04:38] Defining resilience [11:02] What role has resilience played in Dr.Jill's  professional life [19:49] Journaling as the foundation of self-regulation and building resilience [24:03] Role of resilience in Dr. Jill's personal life [29:00] Sleep in young people and adults with autism [33:03] Sleep recommendations for people living with autism [34:00] Effects of caffeine on sleep [41:42] How mindset can kick off insomnia [42:32] How much sleep do adults need [47:34] Golden rules to overcoming sleep problem [51:02] Working on your physical health based on what works best for you [59:40] What Dr. Jill would say to her younger self [01:02:22] To connect with Dr. Jill Quotes (06:36) Enjoy the moments when it's rocky. You'd be bored if it's just stillness all the time. (26:55) Breathe through your mouth as much as you would eat through your nose. (35:29) Our sleep is so precious for our resilience, emotional regulation, and awareness. (44:47) Our mental health is affected hugely by long-term sleep deprivation. (47:34) If you have a sleep problem, set the time to wake up every single day at the same time. Your brain will be used to it. (51:47) When you're trying to work on doing something physical, do things you enjoy because you're more likely to keep doing it.   Connect with Dr. Jill McGarry:   LinkedIn: https://www.linkedin.com/in/dr-jill-mcgarry-25704ba1/   Email: jill@eastburn.biz   Contact: 07768068079       Connect with me:   Website: https://www.raphatherapyservices.com/   LinkedIn: https://www.linkedin.com/company/rapha-therapy-services-limited   The book: Resilience In The Workplace   Blog - https://raphatherapyservices.com/blog/   Book your free consultation - https://calendly.com/raphatherapytraining/20-minute-therapy-consultation?back=1&month=2022-07  

Building Resilience In a Remote World This is a remote world, and that's a good thing. It gives us the freedom to pursue our passions and live our dreams, but it also presents challenges. One of them is building resilience. In this episode, Martina Witter, podcast host, shares some tips on how you can build resilience in this remote world. She talks about maintaining valued relationships, taking regular breaks and being active, having a routine, and regularly monitoring stress. Tune in to learn more on this and other exciting topics!   Timestamps [00:41] The change of culture in the workplace due to the pandemic [01:37] What remote working looks like [04:34] Tips to make a conducive remote work experience and build your resilience [07:25] 1# Mantaining valued relationships as a remote worker [09:17] 2# Taking regular breaks and being active [10:10] 3# Scheduling and having a routine [10:27] 4# Regular monitoring of stress   Quotes (01:09) Remote working can work for some people, but it's not conducive to other people's development or growth. (02:37) Remote working is not the same for everyone. Therefore, the way that you would build resilience would differ. (05:38) Self-awareness is critical in building your resilience. (06:27) Do not compare yourself to others but focus on your unique remote work experience. Connect with me: Website: https://www.raphatherapyservices.com/ LinkedIn: https://www.linkedin.com/company/rapha-therapy-services-limited https://www.linkedin.com/in/martina-motivator-witter-bbc-featured-ba884947/ The book: Resilience In The Workplace Blog - https://raphatherapyservices.com/blog/ Book your free consultation - https://calendly.com/raphatherapytraining/20-minute-therapy-consultation?back=1&month=2022-07    

  Locate yourself & rise! Journaling for success, self awareness & stress relief. In this episode, Martina Witter talks with Sarah Rees, a BABCP Accredited Cognitive Behavioural Therapist and creator of The CBT Journal. She spent  15 years working for the NHS in almost every area of mental health care before taking a huge career turn after realising that she wanted to help people in a more impactful way. Today, Sarah creates powerful mental health tools and resources designed to help people help themselves and coaches other therapists so they can take their private practice to the next level.   Sarah Rees shares some insights on finding advantages in adversity, having a growth mindset, the role of resilience in life, how stress anchors help build personal resilience, and the benefits of sleep in our mental health. She also talks about the most instrumental things in building your resilience and how journaling and self-awareness enhances resilience. Tune in to learn more on this and other exciting topics!   Timestamps [01:20] Sarah's background information [03:18] The role of resilience in Sarah's life [06:43] Building personal resilience [07:32] Finding advantage in adversity [11:14] The growth mindset [13:45] The role of resilience in Sarah's career success [16:52] Building resilience workbook [18:54] The benefits of stress anchors [23:36] How journaling and self-awareness enhance resilience [34:41] Building up your resilience muscles [37:46] The most instrumental things in building your resilience [42:21] The connection between the mind and the body [46:03] What Sarah would say to her younger self   Quotes (04:35) Out of adversity comes resilience. (04:51) Resilience is being able to roll with life's punches, going with what life throws at you and bouncing back as quickly as possible. (19:29) We need to have stress anchors that ground us and constantly build our resilience. (21:04) The most important relationship we have is with ourselves. If we look after ourselves, everything falls into place. (22:43) A lot of research shows that if people are struggling, they don't open up to their managers. So, managers must create that environment and safe space for their team. (27:44) With awareness of mind comes choice. When you know what your mind is doing, you have a choice of what you do with it.   Connect with Sarah Rees: Website: https://sarahdrees.co.uk/ Facebook: https://www.facebook.com/sarahdrees.co.uk/ LinkedIn: https://www.linkedin.com/in/sarah-rees-92553b63/ Instagram: https://www.instagram.com/sarahdrees.co.uk/   Connect with me: Website: https://www.raphatherapyservices.com/ LinkedIn: https://www.linkedin.com/company/rapha-therapy-services-limited The book: Resilience In The Workplace Blog - https://raphatherapyservices.com/blog/ Book your free consultation - https://calendly.com/raphatherapytraining/20-minute-therapy-consultation?back=1&month=2022-07    

Spirituality ,Resilience and Holistic Wellbeing   In this episode, Martina Witter, the podcast host, is joined by Dr  Jimenez, a Licensed clinical psychologist, Coach , Activist and Healer.   Dr Jimenez sheds some light on systemic oppression, spiritual  resilience and holistic approaches to resilience and wellbeing. She also shares some insights on the connection between spirituality , resilience and success.  Dr Jimenez  specialises in trauma, post-traumatic stress disorder, eating disorders and identity regarding individuals of colour and has been in the mental health field for about 11 years. Dr Jimenez also practises yoga and all the holistic modalities she integrates into her clinical practice.   Dr L. Jimenez shares some insights on the meaning of resilience from a clinical psychologist's perspective, the experiences that contributed toward her building self-resilience, how she applies resilience in her professional life and how the spiritual component helps with hope and resilience. She also talks about the holistic therapies and approaches that can boost someone's resilience.   Tune in to learn more on this and other exciting topics!   Timestamps [01:12] Dr Jimenez's background information [02:35] Resilience from a clinical psychologist's perspective [05:26] The experiences that contributed toward's her building resilience [16:06] How Dr Jimenez applies resilience in her professional life [25:56] The passion for being a clinical psychologist [32:59] Building community through emotional connection [36:59] The holistic therapies and approaches that can boost someone's resilience [45:52] Soul and spirituality [51:26] What Dr Jimenez will say to her younger self [57:30] Advice for listeners   Quotes (02:18) People from different backgrounds need to acknowledge that there are different ways and approaches that we can use to build resilience. (02:40) Resilience is having the passion for continuing to move forward and persevere despite adversity because, in the human condition, we will always face stressors throughout our lives. Still, the key is how we persevere through these stressors. (11:55) You also have to learn to use your voice when you have resilience. You have to know what you need. (29:04) It's essential in all industries and fields to have diversity because if there are no diverse individuals who understand the experiences of the people they are working with, it can prevent change. (48:55) The fear that is being put in place is going to keep us in a survival mode. We cannot reach self-actualisation because we are always running for survival.   Connect with us! Connect with Dr L Jimenez  

The Trilogy :Resilience, Diversity and Inclusion in the Workplace In this episode, Martina Witter, the podcast host, is joined by Samantha Lubanzu, a profound and energetic career and business development coach, Human Resource Professional , Mentor and motivational speaker specialising in diversity and inclusion. Samantha sheds some light on how to be resilient in your life, the roles of diversity and inclusion in the workplace, navigating through racism and discrimination, and how people around her have helped to  build her  resilience. She also shares some insights on the connection between diversity, inclusion and resilience in the workplace, how organisations can be more inclusive and some advice to young people on resilience. Tune in to learn more on this hot exciting topic !   Timestamps [02:25] How to be resilient through your professional and personal life [10:12] The Role of diversity and inclusion in the workplace [12:49] Navigating through racism, discrimination and being resilient [25:10] How close people around you help to build your resilience [31:24] Do diverse individuals require more resilience in their workplace? [32:53] Connection between diversity and resilience in the workplace [35:47] How organisations can potentially be more inclusive [38:58] Seven rivers to resilience [43:25] PULSE [46:21] Closing remarks on resilience, diversity and inclusion [49:36] Advice to young people on resilience   Notable quotes (02:36) Resilience is the ability to bounce back from the setbacks of life's troubles and come out winning. (14:56) Walk away from situations that are not good for you and your mental well-being. (20:00) If you do not understand yourself, you will not be able to make confirmed decisions that will benefit you and allow you to progress in your life personally or professionally. (25:12) Keep the right people around you and at the right time. (27:44) There is always an opportunity to learn, but we have to take responsibility for that as individuals. (32:22) Some situations will delay you but will never stop you from being resilient. (46:27) Support those who are underrepresented.   Connect with us!

In this episode, Martina Witter, podcast host, shares some insights on building mindful leadership to increase your organisation's performance, productivity and Resilience. She talks about building mindfulness and performance, stress management, investing in employees' well-being and mental health, and the challenges of leading teams remotely. Martina also sheds some light on the different ways to apply mindfulness.  Mindful eating, Mindfulness of emotions and mindful breathing exercises are introduced through guided meditation. Martina highlights how these practical exercises and tools can help build your resilience. Tune in to learn more on this and other exciting topics!   Timestamps [00:59] How you are performing as a manager [04:08] Building mindfulness and your performance [06:19] Stress management for managers [08:39] Investing in employee well being and mental health [10:42] Mindful leadership [11:48] The challenges of leading a team remotely [13:17] The mindful eating exercise [21:05] The purpose of the exercise [26:46] The mindful breathing exercise [35:22] How to apply these exercises as a leader [38:19] How the  Mindfulness exercises can help build resilience [39:42] The difference between winning and losing [42:40] The Rivers to Resilience Training Program and Coaching sessions   Quotes (01:13) Mindful leadership is all about increasing your performance, resilience, productivity and that of your team. (07:27) It is essential that you know who you are managing because some people can come in with a smile, but they are actually cracking inside. (11:31) As a leader, mindfulness will give you more focus, clarity, improve your decision making and your performance. (19:52) Being in a different environment and taking in your surroundings and noticing what you don't usually notice, can help you be a lot calmer and present. (33:54) The mindfulness of emotions is about noticing your emotions. It helps build emotional intelligence and resilience.   Resources Website: https://www.raphatherapyservices.com/ LinkedIn: https://www.linkedin.com/company/rapha-therapy-services-limited The book: Resilience In The Workplace  

In this episode of Rivers to Resilience podcast, Martina Witter (podcast host ) talks with Dr Pelumi Akintade, a Certified Lifestyle Medicine Physician and Health Coach. They discuss the strategies that help navigate life challenges, factors that can facilitate resilience including  building emotional awareness and the importance of gratitude.   Tune in to listen to Dr Pelumi Akintade sharing insights on the meaning of resilience, affirmation and how it is key to building our resilience, factors that help build his resilience, coaching patients with chronic diseases through their transformation and exploring stress management. Dr Pelumi talks about his experience as a front line Doctor during the pandemic and the importance of sleep.   Timestamps [01:34] Dr Pelumi Akintade's journey to building resilience [11:25] Beliefs and strategies that Dr Pelumi fostered to navigate through his life challenges [22:41] How religion helped to build Dr Pelumi's resilience [25:43] Building emotional awareness and having gratitude [29:54] Dr Pelumi Akintade's experience in being a front line doctor during the pandemic [33:44] Coaching patients with chronic diseases like diabetes and HIV through their transformational journey [36:28] How good sleep helps to manage stress [41:45] What would Dr Pelumi Ankitade say to his younger self?   Quotes (15:29) It is essential that we affirm the direction we are going in life. (15:50) Affirmation is the key to building our resilience and ensuring that our mindset is focused on the path we are going to take. (18:08) Sometimes in life, we just see the end of someone's journey. We don't see the beginning. (26:44) Sometimes we feel that we have to rely on ourselves, and that can be challenging. (35:01) A change is possible. As you put in the work consistency over a while. You are going to see that transformation. (44:46) Seek out and connect with people who you can learn from and benefit from them.   Connect with Dr Pelumi:

In this episode of Rivers to Resilience podcast, Martina Witter, podcast host, talks with Simon Haigh, CEO of GCM Consulting Limited and Simonhaigh.com. They discuss the four elements of growth, coping with life, the essence of hope in our darkest moments, and the importance of resilience, gratitude, self-awareness, and motivation in business leadership development.   Tune in to listen to Simon Haigh sharing insights on the meaning of resilience, how to build upon your resilience, self-awareness, and how it builds leadership, situational awareness, how leaders can leverage resilience, and how organisation leaders can unlock, build and, sustain business leadership growth. Simon also explains how resilience helped him navigate through immense pressure and responsibility as a leader.   Timestamps [03:36] About Simon Haigh [ 04:36] The four elements of growth [05:34] How travelling across the globe impacted Simon's resilience, transition and change [06:51] The meaning of resilience [07:13] The three elements of coping with life [08:28] How to build upon your personal resilience [12:48] Self-awareness and how it builds leadership [14:36] What is situational awareness? [20:14] The essence of hope in people's darkest moments [24:44] Leadership and how to leverage resilience [27:53] The role of resilience in high performing leaders and how to help organisations and leaders to unlock, build and sustain business leadership growth and mindset [32:25] How resilience helped Simon Haigh to navigate through immense pressure and responsibility as a leader [36:50] What would Simon Haigh say about his younger self? [40:35] Simon Haighs final thoughts   Quotes It is important to be you because if you are you, the best will follow. How you manage your emotional behaviours determines your level of resilience. Every human being has a shadow, but some people have gone deeper in the forest than others, and it takes longer to come out. In our darkest moments, all we need is one little grain of salt to save our lives. We are not on this planet for ourselves. We are here for each other. There is no shortcut to recovery or growth. It is hard work. Passion, hard work, awareness and hope are important in business leadership growth. To excel in life, we need to align with the true version of ourselves.   About Simon Haigh- The Growth strategist Through his Ireland, UK and Australia based company GCM Advisory, and operating as simonhaigh.com, Simon helps organisations and leaders unlock, build and sustain business, leadership, brand and mindset growth through coaching, consulting, training, publications, speaking and e-learning programs. Simon's clients include high performing leaders, companies, business schools such as Trinity College- Ireland, Smurfit, UCD -Ireland, Southampton- UK, professional organisations & Government bodies globally. His work is endorsed by world no. 1 leadership thinker, Marshall Goldsmith, nominated by PeopleHum Top #200 Influential Thought Leaders 2021, Thinkers 360 # 4 Sales, #9 Entrepreneurship, #10 Legal & IP, #13 Health & Wellness, #33 Mental Health, & #37 Management, and featured in the PeopleHum Top 100 Thought Leader series for Mindful Negotiation. He has also been featured on the BBC, Australia's ABC television and numerous radio and podcast channels, including his radio show on UK's first wellbeing channel, Serenity Radio.   Simon started as a tri-qualified (England & Wales, Australia, Ireland) commercial lawyer who, also as an entrepreneur, has built and sold out of technology, luxury items and travel companies. He has also been a C-suite (NANA Development Corporation, Dell, BHP, Xilinx) executive and has sat on five boards across different industries, four continents over 27 years. He is also co-founder and partner of InclusionInLeadership.com.   Simon's work and two of his three Amazon 5 Star books – How to be a Better Dealcloser and Dealmaking for Corporate Growth are endorsed by Marshall Goldsmith. He is an associate member of the Marshall Goldsmith Stakeholder Centered Coaching Organisation.   Simon is an acclaimed Keynote Speaker, including in Australia, US, UK/Ireland, Canada & China: including World Forums; Ireland TechConnect 2019; Northern Ireland Small Business Conference 2019; Brand Forum London 2019; Start-Up, Scale-up Summit - UK 2020; Bogu Investment Summit - China, 2021.   Connect with us on Social Media and check out some of our videos exploring emotional resilience, wellness, self care and Mental Health.   Book your FREE Organisational Resilience Consultation or  complimentary therapy consultation https://www.raphatherapyservices.com/contact-us/   Sign up for our newsletter and get a FREE Stress Busters download https://www.raphatherapyservices.com/newsletter/   Get your copy of Martina's book “Resilience in the Workplace: From surviving to thriving in the workplace, in business and as an entrepreneur”: https://www.amazon.co.uk/Resilience-Workplace-Surviving-workplace-entrepreneur/dp/1789725836   Follow Martina Witter:  

On this episode of Rivers to Resilience, Martina discusses Resilient Leadership in times of Uncertainty (COVID). Martina outlines the key characteristics of  a Resilient Leader and why its critical to lead with resilience to position your organization for recovery and to reimagine the future post covid. REACT ✅ RESPOND ✅ REIMAGINE ✅ RECOVERY ✅ We explore the journey of your Resilient Leadership and give you space to explore where you are. Line Managers play a critical role in Wellbeing programmes but require training - (Health & Wellbeing at work Report - CIPD 2021) and a Lack of Managerial Support increases Stress amongst employees. Organizational Planning Post-Covid is critical and Resilient leaders facilitate shifts in organizational mindsets, navigate uncertainties, and invest in building trust in order to develop a recovery playbook that serves as a solid foundation for the post-COVID future.( Deloitte Insights March 2021) Stress related absence has increased during Covid highlighting the need for resilience to serve as a protective factor. Martina shares proven strategies to boost resilience including the Rivers to Resilience method (  https://www.raphatherapyservices.com/rivers-to-resilience/  ) which guarantees sustained long term change in your organisation. What stage is your organisation at? React, respond, reimagine or recovery?       Connect with us on Social Media and check out some of our videos exploring emotional resilience, wellness, self care and Mental Health.   Book your FREE Organisational Resilience Consultation or  complimentary therapy consultation https://www.raphatherapyservices.com/contact-us/   Sign up for our newsletter and get a FREE Stress Busters download https://www.raphatherapyservices.com/newsletter/   Get your copy of Martina's book “Resilience in the Workplace: From surviving to thriving in the workplace, in business and as an entrepreneur”: https://www.amazon.co.uk/Resilience-Workplace-Surviving-workplace-entrepreneur/dp/1789725836   Follow Martina Witter:  

On this episode of Rivers to Resilience, Martina chats with Dr. Catherine Muyeba. Martina and Catherine discuss what roles resilience plays in different aspects of life such as professional life and addiction, as well talking about Catherine's own journey with resilience including moving to the UK from Zambia.   0:00 – Intro 2:44 – Catherine explains what resilience is in her own words 4:45 – Martina asks are their different factors within resilience, as Catherine explains that adversities help us grow our resilience 10:23 – Catherine gives her tips on how we can connect to build our resilience 14:20 – When you're intentional with yourself sometimes it's easy not do something if it feels uncomfortable 18:10 – Catherine shares her own story about what has built her resilience in her life 25:07 – There are times when, like 2020, it's not just one thing, it's a long drawn out process and you need all of your resilience 28:10 – Martina asks what role has resilience played in Catherine's professional life 33:41 – It's really good to have a wide range of experiences, as Catherine shares about her volunteers 35:47 – Catherine explains what role resilience has in addictions 39:26 – Catherine talks about how rewarding it is seeing people recovering is 41:07 – Resilience can be built and people can bounce back, and there's even evidence to suggest the people who bounce back have more resilience than others 43:17 – Resilience is like a bank account, we save some for a rainy day 45:07 – Catherine shares with us a life planning tool kit she uses to be able to reflect on the good and bad things in her life called R.E.A.P 50:05 – Catherine's social media's: 51:00 – We'd love to hear from you and tell us how you are building your resilience   Connect with us on Social Media and check out some of our videos exploring emotional resilience, wellness, self care and Mental Health.   Book your FREE Organisational Resilience Consultation or  complimentary therapy consultation https://www.raphatherapyservices.com/contact-us/   Sign up for our newsletter and get a FREE Stress Busters download https://www.raphatherapyservices.com/newsletter/   Get your copy of Martina's book “Resilience in the Workplace: From surviving to thriving in the workplace, in business and as an entrepreneur”: https://www.amazon.co.uk/Resilience-Workplace-Surviving-workplace-entrepreneur/dp/1789725836   Follow Martina Witter:  

On this episode of Rivers to Resilience, Martina discusses the upcoming lockdown. Martina explains what you can do to build 'lockdown love' resilience during this restrictive time whilst sharing what she did to help herself during the last lockdown.   0:00 – Intro 0:58 – Martina is in the north of England where the R rate is very high 1:45 – Is it lockdown love or hate? Where would you put yourself on this scale? 2:42 – Martina feels quite neutral about the lockdown, and she was actually shielding during the first lockdown 4:43 – It's important for leaders to realise their employees are all in the same boat 5:23 – There have been many relationships ending and a rise of abuse and mental health issues, but you can build resilience during this time 7:07 – The more we resist something, the more adverse the effect it has on us 7:35 – what did you establish during the lockdown? 8:13 – record 3 things that worked during the last lockdown, as Martina shares with us what she wrote herself 13:00 – Martina encourages you to reintroduce those top 3 things you did 13:27 – Another way to embrace the lockdown is to focus on what we can control 15:16 – Another way of embracing the lockdown is building a sense of community 17:13 – Martina is grateful that she's alive and things could be much worse 17:52 – Martina wants to hear your feedback   Connect with us on Social Media and check out some of our videos exploring emotional resilience, wellness, self care and Mental Health.   Book your FREE Organisational Resilience Consultation or  complimentary therapy consultation https://www.raphatherapyservices.com/contact-us/   Sign up for our newsletter and get a FREE Stress Busters download https://www.raphatherapyservices.com/newsletter/   Get your copy of Martina's book “Resilience in the Workplace: From surviving to thriving in the workplace, in business and as an entrepreneur”: https://www.amazon.co.uk/Resilience-Workplace-Surviving-workplace-entrepreneur/dp/1789725836   Follow Martina Witter:  

On this episode of Rivers to Resilience, Martina chats with international DJ China Lone. China owns an Award Winning Female DJ Agency solely dedicated to giving women DJ's an opportunity in a male dominated industry. China talks to Martina about some of the struggles she's faced including stammering and dyslexia whilst also exploring how her resilience has created advantage and opportunity.    0:00 – Intro, China's background and how she began as a DJ 4:56 – China says she isn't proud of having dyslexia, but she does accept that without it she may not be who she is now 7:11 – China doesn't want people to feel bad for her because of her stammering and  dyslexia 8:25 – For China it's about knowing yourself 9:12 – People say you have to stay positive but you  also have to be realistic 10:10 – China's faith kept her going through all of the challenges in her life 11:12 – China tries to understand people as much as she can 12:17 – China has good people around her 12:55 – China is a health freak 14:02 – Growing up, China's mother faced mental health issues 15:48 – China has recently started mindfulness which is helping her, as well as Adult Mindful  colouring 19:34 – You have to have a tough skin to be a female DJ in a male dominated industry 23:56 – Everyday, China gets emails asking to join her agency 25:00 – It's about being able to educate yourself and knowing how to deal with people 26:20 – When China started the agency, no one told her it would be easy 27:40 – China does employ men, but  not male DJ's 30:00 – China talks about when she moved to the UK when she was 13 31:02 – Growing up in Sierra Leone, China has a different way of thinking from people in the UK 33:30 – Since 2001, China has felt her calling was to help people 34:25 – You need to come ready when you join an agency 36:20 – When someone's at chapter 20 and you're at chapter 1, you start judging them 37:28 – “Who I am is more important than what I do” 38:54 – China regularly gets told they followed her because she has an interesting character 41:27 – China is aiming for excellence, and has achieved an award for Excellence in April 2020 43:27 – China talks about what her greatest challenge was 47:40 – China has been working on her resilience for a long time, so when something happens, she can handle it 48:57 – Whatever happens, China feels she has done what she's wanted in life 52:01 – It's about embracing that one day at a time 53:13 – Every day before bed, China writes 5 things she's grateful for and 5 acts of kindness she does every day 54:53 – China leaves the listeners with some tips of how to get through this storm 57:22 – You can  follow what China L'One  on Instagram , Twitter , Facebook and Linkedin.   Connect with us on Social Media and check out some of our videos exploring emotional resilience, wellness, self care and Mental Health.   Book your FREE Organisational Resilience Consultation or  complimentary therapy consultation https://www.raphatherapyservices.com/contact-us/   Sign up for our newsletter and get a FREE Stress Busters download https://www.raphatherapyservices.com/newsletter/   Get your copy of Martina's book “Resilience in the Workplace: From surviving to thriving in the workplace, in business and as an entrepreneur”: https://www.amazon.co.uk/Resilience-Workplace-Surviving-workplace-entrepreneur/dp/1789725836   Follow Martina Witter:  

On this episode of Rivers to Resilience, Martina talks to British Actress, Creative , Author and Ambassador for Bipolar UK, Natasha Naomi Rea . Natasha gives us insight into how she lives her life with Bi-Polar disorder and provides us with some tips about what has helped her overcome and bounce back from setbacks and challenges in her life. 0:00 – Intro  1:07 – Natasha gives us a background of herself and explains what Bi-Polar Disorder 3:16 – Natasha's episodes got worse after she had her son 4:09 – Sometimes Natasha questions herself on whether she's having anxiety or whether she's being over sensitive due to her spirituality 4:51 – A friend of Natasha encouraged her to turn her journals into a book 4:57 – In 2018, Natasha had a traumatic experience, leading her to take an overdose  5:35 – Natasha hasn't had a great experience with the mental health system so she wanted to get to know her condition and get to know herself  6:22 – The book was a saviour for Natasha and it has helped her understand who she is and understand the illness more 9:03 – You can't sugar-coat Bi-Polar Disorder  10:23 – A few years ago, Natasha wouldn't have wanted to share her vulnerability 11:43 – Jess Phillips said “tell the world what you care about because that will make the world care too”, a line that really resonated with Natasha 13:00 – People talk about panic attacks and anxiety, yet they're so different to each other 15:08 – Power lifting brought out mental strength in Natasha  16:18 – You have to get angry with your condition when the fear creeps in, telling it no 19:19 – It's difficult not to want to curl up and hide away after an episode, so you need someone to give you some tough love sometimes 21:17 – A support network is crucial 22:35 – Natasha would rather collapse in the gym that tell her trainer she's not coming in 23:16 – Given the choice, Natasha wouldn't turn her Bi-Polar Disorder off 23:35 – Natasha's son has made her want to live, not only survive 24:37 – Usually it gets to crisis level before something gets done to help Natasha  25:09 – Natasha gets anxiety when she's successful  25:39 – Acceptance and wanting to be a normal mum are the biggest obstacles in Natasha's life she has had to overcome 28:40 – “Find something that gives you a little bit of light no matter how much dark you're in” 31:37 – When Natasha can be fully focused with her son, those are the moments she holds on to   Connect with us on Social Media and check out some of our videos exploring emotional resilience, wellness, self care and Mental Health.   Book your FREE Organisational Resilience Consultation or  complimentary therapy consultation https://www.raphatherapyservices.com/contact-us/   Sign up for our newsletter and get a FREE Stress Busters download https://www.raphatherapyservices.com/newsletter/   Get your copy of Martina's book “Resilience in the Workplace: From surviving to thriving in the workplace, in business and as an entrepreneur”: https://www.amazon.co.uk/Resilience-Workplace-Surviving-workplace-entrepreneur/dp/1789725836   Follow Martina Witter:  

On this episode of Rivers to Resilience, Martina speaks to Jose Lugo of We Are All One Story. Jose travels the US listening to the stories of many people and on this episode he gives us his story and how he overcame some difficult years involving prison, depression and abuse.   0:00 – Intro 1:13 – Jose travels the US and hopefully the world after COVID, listening to peoples stories 2:16 – Each story is unique and captivating 4:23 – To embrace who you are is to embrace your story, as a lot of times you feel like you lose your uniqueness 5:26 – Sharing your story isn't the answer or the fix, but it's a step in the right direction 6:16 – Jose had rough upbringing, from being abused by his family, joining a gang, going to prison and then having to integrate back into society 7:09 – Jose then fell into a suicidal depression 7:41 – “All the things that help us survive in the moment, are the things that will bring us down in the long run” 8:29 – Resilience is defined as the capacity to recover quickly but for Jose, it took most of his life, but he had a bounce-back attitude in his youth 9:27 – Jose's biggest battle in life was his battle with depression 10:32 – Jose had heavy anxiety, leading him to want to take his own life 11:40 – “Whatever you go through, life will always have value” 12:48 – Jose made it through his battle by surrendering and accepting himself as he is 14:38 – Humans have a natural instinct to survive, but it's what you let yourself become when you're in prison 15:26 – The thoughts of “trust no one” in prison might work in prison but it doesn't work in life 16:11 – Jose was just working through the days in survival mode 16:27 – Jose also felt a level of peace because of all the violence that was around him 16:51 – You have no control in prison and all you have to worry about is protecting yourself 17:37 – if you focus on the few things that matter within you, all the other things will fall into place 19:47 – The lesson is right in front of you 21:04 – Some days are good, some days are bad but you need to embrace the challenge 21:41 – We can use this time to self-reflect and boost our respect for our fellow people 24:34 – Jose mother and his family are his role models, as they've stuck by him, especially his brother, who is a double amputee 27:06 – Jose can feed off his mother's strength, which builds his resilience 28:14 – If you have a goal and a sober mind, at some stage stuff will break your way 30:09 – Jose never had a long-term goal when he was younger, as his goal was to make it through the day. Today Jose has many goals 32:00 – You have to have some faith, and when work and faith work together, that's when the magic happens 32:33 – Jose's biggest hurdle was overcoming depression, and at the time he had no idea what mental health was 34:37 – Jose feels like his depression was caused by hiding behind a mask and he had never processed the happenings of his childhood 36:45 – Jose's mother was in a cycle and Jose carried on that cycle, and Jose felt a responsibility to educate his mother on mental health 37:51 – Jose still had a lot of resentment for his father and he had to get over that 38:46 – Jose also had to forgive himself 42:19 – Jose has to remind himself it's a constant journey 43:03 – You can visit weareallonestory.net or view their Instagram page @weareallonestory     Connect with us on Social Media and check out some of our videos exploring emotional resilience, wellness, self care and Mental Health.   Book your FREE Organisational Resilience Consultation or  complimentary therapy consultation https://www.raphatherapyservices.com/contact-us/   Sign up for our newsletter and get a FREE Stress Busters download https://www.raphatherapyservices.com/newsletter/   Get your copy of Martina's book “Resilience in the Workplace: From surviving to thriving in the workplace, in business and as an entrepreneur”: https://www.amazon.co.uk/Resilience-Workplace-Surviving-workplace-entrepreneur/dp/1789725836   Follow Martina Witter:  

On this episode of Rivers to Resilience, Martina speaks to us about policing our thoughts and how beneficial that can be on our road to becoming more resilient. Martina gives us some fantastic coping methods for unwanted thoughts and how to uncover and understand the three levels of thought   0:00 – Intro 2:11 – What are our thoughts? 3:36 – Sometimes we don't realise the power of our thoughts, they have an impact on our emotions and actions 4:35 – If you think you can do a thing, or, you think you can't do a thing, you're right (Henry Ford) 5:26 – Henry Ford went broke 5 times before he founded the Ford Motor Company 6:22 – Resilience can be built 8:33 – There are three different levels of thought, the first level being automatic thought, meaning they are thoughts that tend to be situation specific, which pop into your head when experiencing stress or distress 10:14 – Ask yourself what was going through your mind when you were experiencing these thoughts 10:27 – Automatic thoughts could be triggered by internal or external events 11:43 – The reason why it's so critical to understand yourself and to police your thoughts is because we talk more about our emotions than our thoughts 13:00 – The second level of thought is underlying assumptions or rules for living, which are rules which guide your behaviour and set standards for your life 15:37– Rules for living are often viewed as should or must statements 16:13 – These underlying assumptions can be developed early in life and they're rigid and inflexible 18:29 – The third level of thought is core beliefs and these are the deepest level of thought, which are over-generalised and unconditional 19:14 – When the core beliefs are activated, that can lead to a distortion of information 21:08 – Journaling is a powerful way of policing your thoughts, because it helps you to process those thoughts 23:16 – Journaling can facilitate a cathartic experience as you let go of negative thoughts and there are many different ways to do it 24:00 – Daylio is an app which can be used which allows you to rate thoughts which is very important 25:28 – Quantifying goals is very useful for monitoring  how people are doing 26:10 – The first way to police thoughts is to acknowledge the thoughts 27:43 – Using the downward arrow technique can help uncover unwanted thoughts 28:51 – Some questions to ask while using the downward arrow technique are “what was going through your mind?”, “were there any pictures or thoughts going through your mind?”, “I wonder what seems so bad about that?” and “can you describe the worst thing that could happen, and  "if that were true, then what?” 31:09 – You wouldn't expect the beliefs some CEO's have 31:47 – Set time aside, just to 32:32 – Mindfulness is another way to become aware of your thoughts 33:06 – Martina takes you through a mindfulness exercise Connect with us on Social Media and check out some of our videos exploring emotional resilience, wellness, self care and Mental Health.   Book your FREE Organisational Resilience Consultation or  complimentary therapy consultation https://www.raphatherapyservices.com/contact-us/   Sign up for our newsletter and get a FREE Stress Busters download https://www.raphatherapyservices.com/newsletter/   Get your copy of Martina's book “Resilience in the Workplace: From surviving to thriving in the workplace, in business and as an entrepreneur”: https://www.amazon.co.uk/Resilience-Workplace-Surviving-workplace-entrepreneur/dp/1789725836   Follow Martina Witter:  

In this episode All the way from the USA,  Financial Coach , Money Queen and Ex-Senior Financial Analyst for VISA Christine Teh ___  joins Martina on this episode to explain all that she does and shows us how spirituality and financial advice go hand in hand for her on this eye-opening episode of Rivers to Resilience   0:00 – Intro 0:50 – Christine gives her background 5:00 – Being an entrepreneur requires a constant hustle and emotional resiliency 6:32 – Christine tells us about how she coped with being forced out of her home at 20 and other hardships 10:05 – Christine explains what has helped her reflect how she deals with her masculine and feminine energies 14:33 – Have a daily spiritual practice, ask your heart what is going to make you happy and use your intuition 15:51 – Let yourself feel your emotions 18:10 – Having a balance and planning contributes to resilience 20:37 – Emotional support is key 23:28 – Christine explains how she healed her inner child 26:13 – Christine goes through what she discusses with her clients 27:27 – Money needs to support your lifestyle, not the other way around 29:15 – Do we need to be financially literate? 31:08 – Christine gives her top 2 money managing tips; Budgeting and hold yourself accountable or hire a coach 34:15 – Christine lets us know all about her LinkedIn profile   Connect with us on Social Media and check out some of our videos exploring emotional resilience, wellness, self care and Mental Health.   Book your FREE Organisational Resilience Consultation: https://www.raphatherapyservices.com/contact-us/   Sign up for our newsletter and get a FREE Stress Busters download https://www.raphatherapyservices.com/newsletter/   Get your copy of Martina's book “Resilience in the Workplace: From surviving to thriving in the workplace, in business and as an entrepreneur”: https://www.amazon.co.uk/Resilience-Workplace-Surviving-workplace-entrepreneur/dp/1789725836   Follow Martina Witter:  

In this episode of Rivers to Resilience, Martina chats to Nicola, a Management Consultant from The People Mentor, who explains what she does and how she can help  'fix' companies that are struggling during COVID 19 whilst increasing productivity, resilience and general happiness in the office.   0:00 – Intro 0:28 – Nicola introduces herself and explains what the role of a management consultant consists of 2:00 – Nicola explains whether she has seen a change in her role during  COVID-19 2:57 – Listening to employees increases resilience and helps productivity 4:30 – How to increase employee trust when they are working remotely 7:26 – Importance of gaining feedback 9:30 – make sure you get back to your employees 10:20 – You can't expect to know everything, you should sign post things so you can find the answers 11:07 – How to build resilience in organisations 13:01 – There will be peaks and dips. People are coping with more. 17:31 – understanding the generational gap 18:55 – Resilience has a huge roll in people management   21:31 – How journaling is a great tool and is helpful to make small adjustments 22:57 – One approach doesn't fit all 24:36 – Delegation allows people to work in their own way 25:58 – How Nicola tells us her story and how she used her heart attack to build and grow her resilience 33:34 – After a recent survey (Opinions and Lifestyle Survey: ONS June 2020) suggests people are losing life satisfaction, how can that be combatted. 37:52 – What mixing generations can do to help your business 39:06 – People feel as though they aren't listened to and need to be respected 41:49 – People at the top are making decisions without involving people at the bottom 42:39 – problem solving properly can help promote inclusivity     Book your FREE Organisational Resilience Consultation: https://www.raphatherapyservices.com/contact-us/   Get your copy of Martina's book “Resilience in the Workplace: From surviving to thriving in the workplace, in business and as an entrepreneur”: https://www.amazon.co.uk/Resilience-Workplace-Surviving-workplace-entrepreneur/dp/1789725836   Follow Martina Witter:  

In this episode of Rivers to Resilience, Martina speaks about the “Tipping point” in regards to recent worldwide incidents such as the murder of George Floyd and resulting Black Lives Matter protests. Martina also touches on some of the covert racism which takes place in the UK and relives some of her own experiences from her childhood. The importance of community and cohesion is explored as a means of enhancing resilience.   In this episode:   0:38 - “I Can't Breathe” and what that means to Martina 2:02 – Types of Racism - Micro and Macro racism 3:09 – Context to the racism 5:11 – Change comes to mind when thinking of “tipping point” 5:40 – The Global response to George Floyd's murder was not just from black individuals 6:48 – The delay in police officers  being charged following George Floyds Murder highlights the need for change 7:49 – The importance of peaceful and organised protests 8:37 – Naming victims of racism 9:53 – Martina's own experiences of racism and the effects it has had upon her 12:53 – The Black Lives Matter protests and the effects of  protesting  20:00 – How racism and resilience are linked and the importance of community and cohesion 26:10 – We will continue to fight for equality 26:25 - The time is right to do what is right - Dr Martin Luther King   Book your FREE Organisational Resilience Consultation: https://www.raphatherapyservices.com/contact-us/   Get your copy of Martina's book “Resilience in the Workplace: From surviving to thriving in the workplace, in business and as an entrepreneur”: https://www.amazon.co.uk/Resilience-Workplace-Surviving-workplace-entrepreneur/dp/1789725836   Follow Martina Witter:  

In this episode, host Martina Witter is joined by Dr. Ruby Bakshi Khurdi who is an award-winning International Motivational Public Speaker, Global Goodwill Ambassador for Switzerland, Charismatic Educationist, Entrepreneur and Leadership & Cultural Trainer. Tune in to find out more about Ruby's own experiences with emotional resilience in her professional and personal life and how she built this resilience. You'll also learn the “3 C's” to keep you on track to success with your own personal development and how you can remain resilient during and following the Coronavirus Covid-19 pandemic.   In this episode:   1:18 Ruby introduces herself and the work that she does 2.25 More about Ruby's role as a Global Goodwill Ambassador 4.13 How would Ruby describe emotional resilience and what does it mean to her 7.02 What role has emotional resilience played in Ruby's professional life and success? 14:58 Emotional resilience and self-care. Ruby explains the “3 Cs” of assessing your progress in life 17.55 Ruby shares a turning point in her life where she realised emotional resilience 25.35 What other factors have contributed to Ruby's emotional resilience 30.00 Did Ruby ever expect her career and life to be the way it is now? 35.15 What role does emotional resilience have in people management and performance management? 39.20 Is there a correlation between emotional intelligence and emotional resilience? 47.01 Emotional resilience during the Covid-19 pandemic Book your FREE Organisational Resilience Consultation: https://www.raphatherapyservices.com/contact-us/     Get your copy of Martina's book “Resilience in the Workplace: From surviving to thriving in the workplace, in business and as an entrepreneur”: https://www.amazon.co.uk/Resilience-Workplace-Surviving-workplace-entrepreneur/dp/1789725836   Follow Martina Witter:

Hey! Welcome to our first episode  of Rivers to Resilience which will inform , educate , inspire and motivate you build and leverage resilience   Martina (Accredited Cognitive Behaviour Therapist) explores and shares about her personal journey of resilience through the traumatic and  tragic  loss of  her Mother whilst in her final year of University in 2002. Emotional resilience is discussed in an accessible way through the use of metaphors ( willow tree and elastic band ) which brings it to life.  Finally Martina shares about some aspects of the Seven Rivers to Resilience that are guaranteed to enable you to succeed and thrive in a crisis.   Connect with us on Social Media and check out some of our videos exploring emotional resilience, wellness, self care and Mental Health.   Book your FREE Organisational Resilience Consultation: https://www.raphatherapyservices.com/contact-us/     Get your copy of Martina's book “Resilience in the Workplace: From surviving to thriving in the workplace, in business and as an entrepreneur”: https://www.amazon.co.uk/Resilience-Workplace-Surviving-workplace-entrepreneur/dp/1789725836   Follow Martina Witter: