Self-Care for Extremely Busy Women

Note: This is the final show I'm creating for this podcast. I'm moving on to do other things—like write a biography of my father, the artist John Falter. After this one, they'll all be online and searchable… enjoy!   You CAN get the alone time you need--even when you're overwhelmed by life. This show's about how to use that time to soothe your soul, meet your needs, and come back stronger than ever.   I don't know if you're like me, but about now I could go for some alone time.  I'd just LOVE to hunker down in a long hot bath, or freely, leisurely wander the farmer's market, or the rose garden up the street, now in full bloom.   And if I let myself, I will! But…will I? Will you?   That's why this show is all about getting our much-needed alone time. Did you know there's even been research that proves how essential it is for re-grounding us?   If you have small children or an elder to care for. If you're just trying to juggle career and life, it may seem impossible to take some time just for you.   Whatever the case may be, know that this episode will CHEER YOU ON, past the guilty feelings, the hesitancy and the thought that it's impossible … towards a little soothing alone time of your own. Godspeed, my friend. Stay safe …   PS. If you haven't ever heard my essay, Why Women Get Weepy, check it out. It's a natural fit as the intro to today's show … Suzanne           LINKS USE THIS LINK FOR AG1: athleticgreens.com/BUSYWOMEN Get a FREE 1-yearsupply of Vitamin D AND 5 free travel packs with your first purchase   My blog – Why Women Get Weepy   My Amy Maricle podcast (from Self-Care Soother) on Art Journaling   My Julie Yogaressa podcast on Yoga Nidra     ABOUT SUZANNE FALTER Suzanne Falter is the author of a memoir about her daughter Teal's death Free Spirited; How My Daughter Healed Me from the Afterlife. She is also an intuitive coach who helps people find relief from crisis, confusion, and stress. Suzanne hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe.        

Often the most overlooked part of our self-care is simply our bodies. Learn how to listen to yours more closely to learn all kinds of clues about yourself, life and your path.   In today's show, we're beginning with an essay I wrote in 2016 called The Eight Secrets of Emotional Self-Care. Why? Because this is an often overlooked but critical part of the self-care path. I hope you find it useful.   One of the many unexpected gifts that came from my daughter Teal's death was a precious, slightly tattered red spiral notebook filled with healing wisdom. In it are hundreds of channeled quotes and insights she received in meditations. This is where I begin my conversation with you about the healing wisdom of the body.   To that end, I begin by reading a popular essay I wrote a while back called ‘Are Your Hot Flashes Trying to Tell You Something?' Read on – and listen in -- if this applies to you. This is wisdom that can be applied across the board, no matter what uncomfortable or uncommon body symptoms you are experiencing.   It's old news that there is a powerful body-mind connection, of course. But Teal's take on it is special I think. So I spend a fair amount of time in the main section of the podcast talking about her ideas on what the body tells us about our minds.   You will learn: -       How to observe what is going on in your body – and see if you're squelching that information -       Some helpful questions you can ask yourself about your own body discomforts -       What cravings might be trying to tell you -       The four most common emotions we try to suppress, mask or avoid … though our bodies won't let us do that for long   Hope this gives you some food for thought.   Namaste,     RESOURCES   USE THIS LINK FOR AG1: athleticgreens.com/BUSYWOMEN Get a FREE 1-yearsupply of Vitamin D AND 5 free travel packs with your first purchase     Suzanne's newest book, Free Spirited   The Eight Secrets of Emotional Self-Care https://suzannefalter.com/self-care/eight-secrets-emotional-self-care/   Link to Christiane Northrup's book The Wisdom of Menopause       ABOUT SUZANNE   Suzanne Falter is the author of a memoir about her daughter Teal's death Free Spirited; How My Daughter Healed Me from the Afterlife. She is also an intuitive coach who helps people find relief from crisis, confusion, and stress. Suzanne hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe.    

How to Use AI for Self-Care   My guest this week is AI pundit, video expert and all-round enthusiast of cool things, my friend Jon Leland of the Video Mojo podcast. He's the guy who'd know this answer, being someone who really enjoys spirituality and all that comes with it. In our conversation we get into -       How to deal with difficult relationships, -       How to feel better about your self-esteem -       Creating a self-care schedule for the day -       Creating workouts for specific goals -       Specific coaching on how to talk to ChatGPT -       How to create your own personal ‘FlatterBot' when you're feeling down   Lots of fun to be had here—not to mention some practical, honest to God help and support.   Enjoy!   Suzanne     RESOURCES   Websites Jon Leland mentioned: ChatGPT Unsplash Jon Leland's Video Mojo podcast   OUR GUEST Jon Leland has been a media innovator for over 50 years. Currently he is host & producer of the Video Mojo video podcast, a B2B video marketing influencer, and president-creative director of the video content marketing agency, ComBridges.com. Jon is a passionate advocate for the use of leading edge video and AI technologies to enhance human creativity and to empower marketing built on authenticity.

minute meditation that really helps YOU check in with YOU.   May this help you stay grounded in yourself, friend. Much love,   Suzanne     RESOURCES   Link to Tiny Buddha essay   The Joy of Letting Go   What does it take to truly let go of all the worries, fears and doubts that keep you up at night? It requires surrendering, completely. Letting go of all the negative talk in our heads, and the heaviness in our hearts.   Let Suzanne's book, The Joy of Letting Go, take you through any crisis. Wise, warm and funny.    

It's time for Best of Best of… as in the very best, most popular episodes from this show. So here's a replay of one that you all have loved a lot!   I've chosen to replay a very popular segment I ran a while ago, The Strangely Addictive Nature of Stress. It really expands on this idea that some of us really need to hang out in ‘the emotional drugstore' as our addiction to adrenaline grows.   Here are some actual steps you can take to help with this situation.   If anxiety is getting the better of you … here's a simple, easy solution.   May all of this serve you well!   With love,   Suzanne   LINKS     The Joy of Letting Go   What does it take to truly let go of all the worries, fears and doubts that keep you up at night? It requires surrendering, completely. Letting go of all the negative talk in our heads, and the heaviness in our hearts.   Let Suzanne's book, The Joy of Letting Go, take you through any crisis. Wise, warm and funny.  

We all have problems... but we don't have to have the same old same old for infinity. Not at all! Here I share the story of how I began to break down the old structures that kept me rigidly in place. Because if I can do it, well... so can YOU. May this help you with wherever you're stuck or feeling frustrated today. And may you relax and dissolve a little of that old gunk in the meditation that follows. Love,   Suzanne

Learning how to eat more mindfully, and not emotionally overeat is a skill many of us need to learn. Suzanne talks to Jessica Procini, emotional eating expert, on how our relationship with our mothers is often a factor in our food issues. Perhaps you over eat, over drink, over drug, over shop… whatever your ‘ism' is, issues with the emotional attachment with your mother may be at the root of it.   Jessica shares ideas on -       Why mother-daughter relationships can be so tricky -       Using substances to cope, and alternatives that are healthier -       The connection between overwork and overeating -       How to know if your mother is triggering you -       What to do if your mother is active in your life—and things are tricky -       Body shame v body positivity -       The impact of how we dress and what to do about it SO much here… a very rich topic indeed.   With love,   Suzanne   PS. Don't forget to check us out for more self-care goodies on Friday!   RESOURCES Suzanne's new memoir, Free Spirited Jessica's Website Jessica's Freebies      OUR GUEST Jessica Procini is on a mission to help high-achieving women heal the roots of their emotional eating. When Overeaters Anonymous and therapy weren't enough to help her end her fight with food, she spent ten years in research before developing her signature healing framework, Escape From Emotional Eating®, which has helped women reclaim their power over food. Now that she's been 100% free from her compulsions with food for over 5 years, Jessica helps female entrepreneurs and executives do the same at EscapeFromEmotionalEating.com.  

Overcoming perfectionism sometimes is as simple as relaxing... and listening to what your body needs, here and now. This simple 20 minute guided visualization will help you come back to yourself... so you can be the very best version of You. Namaste, Suzanne

Our theme this week is overcoming our innate perfectionism. As busy people, we're bound to be hard on ourselves.   Yet, as I discovered after Teal's death, perfectionism is just a tired old habit—one that can be ultimately released and discarded.   I begin this show with an easeful essay I wrote back in 2012, On Loving My Imperfection, from my book Surrendering to Joy. Then I add a few updates notes and observations of my own.   May it inspire you to relax, ease the pressure and love yourself more…even when times are tough.   Much love,   Suzanne   PS. Don't forget to check out a special meditation I created for overcoming our perfectionism. All part of Meditation Friday this week. See you there!     RESOURCES   USE THIS LINK FOR AG1: athleticgreens.com/BUSYWOMEN Get a FREE 1-yearsupply of Vitamin D AND 5 free travel packs with your first purchase     Suzanne's book, Surrendering to Joy   Suzanne's newest book, Free Spirited       ABOUT SUZANNE Suzanne Falter is the author of a memoir about her daughter Teal's death Free Spirited; How My Daughter Healed Me from the Afterlife. She is also an intuitive coach who helps people find relief from crisis, confusion, and stress. Suzanne hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe.      

In keeping with this week's theme—using affirmations to change your life—I've created a special guided visualization that runs about 15 minutes.   It's all about finding what no longer serves you in your ‘mental garbage' as this week's guest Ashley Diana (See ‘Can Affirmations Truly Change Your Life? (Yes!)' Episode 240) put it. See our last show if you want to learn more.   You CAN indeed evolve with these powerful mind-shapers, as ‘Affirmation Babe' Ashley teaches us.   May this meditation I created help you open up to receive her work, and make affirmations a part of your life.   Sent with love,     Suzanne    

This week's theme is changing your mindset through affirmations… and making it really stick. I've interviewed host of the Affirmation Babe podcast, Ashely Diana, who is a font of great information on the topic. I know you'll love this conversation as much as I did!   -       What are affirmations -       How she got into it -       Morning routines that use affirmations -       How affirmations can effect your entire life—and friendships -       Using affirmations for anxiety -       Putting your new affirmation habit on your devices   So much here to learn from and grow with!   Namaste,   Suzanne       RESOURCES USE THIS LINK FOR AG1: athleticgreens.com/BUSYWOMEN Get a FREE 1-yearsupply of Vitamin D AND 5 free travel packs with your first purchase   Affirmation Babe Podcast     OUR GUEST Ashley Diana is founder of Affirmation Babe, a podcast and self-development brand reaching over 6 million listeners worldwide. Ashley's mission is to change people's lives by changing the way people speak to themselves. Affirmation Babe creates modern affirmations and self help products that are motivational, inspirational and transformational.    

I created this guided meditation with you in mind if it's hard to take time to meditate and rest. It takes about 12 minutes to complete... ahhhhh....   May this meditation help you get back to real rest and relaxation. Here's to you!   Suzanne   PS. Don't miss the show that came out earlier this week, Give Yourself Permission to Rest. Look for it right here!   All content in this podcast can be found on Suzanne's website at www.suzannefalter.com   ABOUT SUZANNE Suzanne Falter is the author of a memoir about her daughter Teal's death Free Spirited; How My Daughter Healed Me from the Afterlife. She is also an intuitive coach who helps people find relief from crisis, confusion, and stress. Suzanne hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe.  

If this show seems different, it's because it is. I'm now releasing two shorter shows per week, including one of Fridays that is nothing more than a guided meditation on a particular topic. This will be easier for you to find if you want to do replays. Enjoy!   For some reason we are incredibly adverse to taking time to rest and relax, us busy people. So to that end, I've made a list of ways you can actually build more rest time into your life. Because as we all know, it's beneficial. Even critical, for reasons I share here. Ways to give yourself more rest time:   1.     Practice breathwork as soon as you wake up, just for five minutes 2.     Forgive those who anger you. Just let that sh*t go. 3.     Acknowledge yourself. What's this have to do with rest? Plenty—here's where the permission comes in 4.     Take back lunch 5.     Turn off your phone even in small increments 6.     Start to walk places or ride a bike there (especially if you have no time for exercise) 7.     Take more naps 8.     Ask yourself what you need and provide it   May this help you get all the rest you need!   Suzanne   PS. Don't miss the meditation designed to help lock this rest time in…find it here on ‘Meditation Friday'.     RESOURCES   Bored and Brilliant: How Spacing Out Can Unlock Your Most Productive & Creative Self by Manous Zomorodi   All content on Suzanne's website at www.suzannefalter.com   ABOUT SUZANNE Suzanne Falter is the author of a memoir about her daughter Teal's death Free Spirited; How My Daughter Healed Me from the Afterlife. She is also an intuitive coach who helps people find relief from crisis, confusion, and stress. Suzanne hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe.  

I begin this show with an essay I wrote a while back called How I Learned to Do Too Much … And What I'm Doing About It. In it, I share how my childhood affected my need to overdo and overachieve … and how I've been resolving that for myself. And why so many of us feel ashamed if we don't constantly empty out our endless To Do lists – and how Teal managed life without a To Do list. I spend the rest of the episode sharing some ideas about the real basics we need self-care … especially if we are driven women. I got on the path after my daughter Teal's death, and the collapse of all the structures in my life. Such wonderful things have come out of this, I knew I just had to share these ideas.   I cover the following:   -       How I went from being a workaholic to finding balance in life -       Why self-care is so critical for us -       The gift we are given at birth that is grounded in self-care -       The mindsets that keep us stuck in poor self-care -       One of the most basic self-care actions we forget -       Different reasons we overwork … and what you do about it -       Some great, grounding questions to ask yourself -       How to find more time for self-care Listen … and relax …. And while we're at it, here's some writing you can do.   Questions for Assessing Your Own Self-Care 1.     How would you describe your general state of mind? 2.     How's your energy? 3.     How would you describe your self-care? 4.     When was the last time you took a fun vacation? 5.     Where do you find the fun in life? 6.     Is real fun happening often enough? May you enjoy!   Suzanne       RESOURCES Suzanne's new book Free Spirited; How My Daughter Healed Me from the Afterlife       Suzanne Falter is the author of a memoir about her daughter Teal's death, Free Spirited; How My Daughter Healed Me from the Afterlife. She is also an intuitive coach who helps people find relief from crisis, confusion, and stress. Suzanne hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe.  

Are you a little bit of a drama queen? If so… great! I wrote the first part of this show for you. It's from my book, The Extremely Busy Woman's Guide to Self-Care… and it's all about letting go of the  need for drama in your life.   Then I move on to interview a fabulous guest, Amy Green Smith, who has the final word on people pleasing—an insidious habit that can really rob our personal power. Among other things, we discussed:   -       What is people pleasing and why does it matter? -       The connection between people pleasing and childhood trauma -       Signs you may be a people pleaser -       How different this is from being conflict avoidant -       Why we get stuck in this habit -       The key to recovery -       How to manage the fallout from speaking our truth     May this show help you resolve any current sticky wickets!   With love,   Suzanne       RESOURCES   Audiobook of The Extremely Busy Woman's Guide to Self-Care   USE THIS LINK FOR AG1: athleticgreens.com/BUSYWOMEN Get a FREE 1-yearsupply of Vitamin D AND 5 free travel packs with your first purchase   Amygreensmith.com – Amy's website   The Bold Faced Truth podcast   Amy on Instagram       OUT GUEST Amy Green Smith is a certified and credentialed life coach and hypnotherapist, masterful speaker, and courageous communication expert. Amy uses her roles as a coach, writer, podcaster, and speaker to move individuals to a place of radical personal empowerment and self-worth. With an acute focus on helping people “find their voice,” she is highly sought after for her uncommon style of irreverence, wisdom, and humor and has been a featured expert in Inspired Coach Magazine and on Fox 5 San Diego.  

This episode is all about things ephemeral—so I begin with a particular passage from my new book Free Spirited; How My Daughter Healed Me from the Afterlife. Because hey—how I met my wife, the love of my life, IS a really great story and it was guided by Teal!   What follows is an interview with medium, shaman and energy healer, my friend Michaela McGivern. She shares with us a lot of wonderful insight and experience into what a medium really can do for us.   Among other things, I learned -       What is ‘a structure' -       The difference between energy healing and medium work -       Why she does this work -       The difference it can make for people -       When to call in a medium   And we had some delightful messages from Teal about our life purpose and how to put meaning back into our lives.   May you find something of value to help you on your path.   Much love,   Suzanne     RESOURCES   Suzanne's new book, Free Spirited; How My Daughter Healed Me from the Afterlife   Tapping into the Other Side–My Gift from Teal   Michaela McGivern's website   USE THIS LINK FOR AG1: athleticgreens.com/BUSYWOMEN Get a FREE 1-yearsupply of Vitamin D AND 5 free travel packs with your first purchase     OUR GUEST Michaela is a Psychic Medium, Shaman and Energy Medicine Healer who facilitates communication between those that have passed on and their loved ones. She has been practicing Energy Medicine healing for more than 20 years in the US and Europe. Born with clairvoyant and clairaudient abilities she is able to access the seen and unseen realms to bring comfort, completion, and profound healing to her clients. She has two grown children who live in Belgium and lives with her husband in Asheville, NC. When she is not working, she delights in dancing, vocal improvisation, and cooking to feed her soul. Exploring new places on this planet, and beyond, are her passion.  

Suzanne discusses ‘over-producing' – doing more than is actually needed at any given time. Hence the reason so many of us have no time for self-care.   Today, I begin the show by blowing the trumpet and giving you a wake-up call. This essay, inspired by the post of a dying member of our Facebook Group, Self-Care for Extremely Busy Women, instantly stops all of our protests to self-care.   Then I follow that up with this question… are you doing too much? Are you actually over-producing? You know this is you if you're the last one out the door at work, if everyone comes to you to solve their problems, if you find yourself unable to say ‘No'.   Take a listen if you truly believe you don't have time for self-care … or if you just want permission to be … good enough! Because honey – you most definitely do! This one's for you.   You'll find more about this idea of ‘overproduction' in the book that started this podcast, The Extremely Busy Woman's Guide to Self-Care   May today's show get you to stop, think about how you're using your time, and make choices that help you get back to YOU.   You can do it. I promise.   Love, Suzanne     RESOURCES Suzanne's Blog: Wake Up Call- How Will You Look Back on  Your Life?   The Self-Care Group for Extremely Busy Women on Facebook   The Extremely Busy Woman's Guide to Self-Care  book   ABOUT SUZANNE   Suzanne Falter is the author of a memoir about her daughter Teal's death Free Spirited; How My Daughter Healed Me from the Afterlife. She is also an intuitive coach who helps people find relief from crisis, confusion, and stress. Suzanne hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe.  

We start this episode with a little chat about mom—specifically mine, and what it took to come to a place of peace and forgiveness with a difficult mother. Truthfully, this is how you surrender big loads of grief, shame, anger and more you might be carrying if you come from a dysfunctional family. This was excerpted from my book, Surrendering to Joy.   My guest is a powerhouse personal trainer and online exercise influencer, Jaime Filer. Jaime had a lot to say about what functional exercise looks like and how to align your mindset so you'll actually do it. Because that's the thing. Unless your mind is in the right place, you simply won't DO the online exercise.   Will you?   Among other things, we talked about: -       Why people resist working out, and what ‘Gym-timidation' is -       How exercise impacts folks with anxiety -       How much exercise we actually need -       What her process is in working with people -       What to do with kids in the house when you want to work out at home -       What if you're just too busy to get started?   It's an inspiring show… enjoy!   Best as ever,   Suzanne     RESOURCES   Surrendering to Joy   Free Spirited; How My Daughter Healed Me from the Afterlife   jaimefiler.com   Jamie's Instagram   Jaime's free Anti-Gym Anxiety ebook       OUR GUEST Jaime Filer has her Bachelor of Arts in Kinesiology, is a published fitness model, a renowned Instagram influencer in the LGBTQ community, and an online personal trainer. She helps her clients integrate mental and physical health in order for them to overcome overwhelm and reduce their anxiety.

Suzanne shares ideas about conscious spending, and creating far more serenity with your money—a fundamental act of self-care.   We open this show with an encouraging little talk about how to stop ‘shoulding' on yourself, and making yourself wrong. What a way to lose our power. So here are some helpful alternatives.   In a heart to heart talk about money, Suzanne shares what she's learned about making conscious spending a priority in her life. In moving from being a compulsive spender back to healthy balance with money, she learned some really useful tools she shares here. They include: -       Getting out of denial around money -       Where to find help -       Why it's okay to talk to friends about money—and why you must -       Tools for actually organizing your finances -       Healthy money habits -       Where to look to save -       Some ideas for increasing your income -       An inspiring money story to help you get started if you need mindful money magic   May this bring a little light to a topic often kept in the dark….     RESOURCES USE THIS LINK: athleticgreens.com/BUSYWOMEN Get a FREE 1-yearsupply of Vitamin D AND 5 free travel packs with your first purchase   Suzanne's new book, Free Spirited; How My Daughter Healed Me from the Afterlife   Suzanne's Blog How to Stop ‘Shoulding' On Yourself   Debtor's Anonymous   Business Debtor's Anonymous   Underearner's Anonymous   ABOUT SUZANNE Suzanne Falter is a speaker, writer, podcaster and essayist whose work has been featured in SELF, O, More, Tiny Buddha and The New York Times. She is the host of The Self-Care for Extremely Busy Women and Back to Happy podcasts, and has been heard widely on podcasts and radio including Coast to Coast AM. She's the author of multiple self-help titles including The Extremely Busy Woman's Guide to Self-Care (Sourcebooks). Learn more at www.suzannefalter.com  

Today's show is all about letting go and managing grief when it comes up. There are all kinds of grief, from everyday loss like the grief of not getting a desired promotion to the grief of suddenly losing your partner.   My opening essay tackles the interesting question of what it takes to connect to the other side—with some sage words from Teal's journal. Then I get into the real nitty gritty of serious loss with my guest, Cheryl Jones, host of the Good Grief podcast.   Her calm, grounded, old soul wisdom will help you tackle the hardest parts, and know you are truly not alone. I loved talking to her, especially as we compared notes about the fantastic, transformational crucible that grief is…if you manage it the right way.   We talked about:   -       Cheryl's Four Things You Need to Navigate Loss -       Why she actually loves grief and focusses her work on it -       When does the transformation actually begin in grief? -       How to accept support even if you don't want it -       How denial can take grief off the rails    It's a thought provoking show… and I hope it serves you well!   With love,   Suzanne       RESOURCES   Suzanne's new book, Free Spirited; How My Daughter Healed Me from the Afterlife   USE THIS LINK: athleticgreens.com/BUSYWOMEN Get a FREE 1-yearsupply of Vitamin D AND 5 free travel packs with your first purchase   Suzanne's blog How Do You Connect to the Other Side?   Cheryl Jones' website, weatheringgrief.com   Cheryl's podcast, Good Grief   Contact Cheryl     OUR GUEST   Cheryl Jones is a grief counselor. During her education as a Marriage and Family Therapist, her first wife was diagnosed with Multiple Myeloma, which was at the time a uniformly terminal illness with a six month to one year prognosis. In the eight years that followed, Cheryl engaged daily in the work of preparing for her death. After her wife's death, Cheryl immersed herself in her own multifaceted grief, surprised by frequent moments of joy.  

Listen to Chapters four and five of the audiobook of Free Spirited; How My Daughter Healed Me from the Afterlife, written and narrated by Suzanne Falter. This is the last sample being offered of the audiobook. You can find it for purchase on Amazon here.

I begin today's show with a blog I first published… oh, maybe back in 2013? It's called How to Stop Having Same Old Problems… and it's about exactly that. Yeah, okay. It took me a major life crisis to move past some of the old detritus. But must it always take a crisis? I share thoughts on how to weave your way past the roadblocks and problems you're just sick to death of having.   And on to relationships!   My guest this week is Shena Lashey, host of the Black Girls Heal podcast and a coach, brings us some really good insight about the nature of addictive relationships. I learned all about the fraught give and take between love avoidants and love addicts… and I hope you will, too.   We talked about:   -       How her own relationships showed her what was needed -       What love addiction has to do with trauma -       How love avoidants can't resist love addicts and vice versa -       How systemic racism contributes to the trauma for women of color -       What to do about it, and how Shena works with her clients   Shena's perspective is warm, real and wise… I hope you love this chat as  much as I did.   Love,   Suzanne       RESOURCES   Suzanne's blog, How to Stop Having the Same Old Problems   Free Spirited; How My Daughter Healed Me From the Afterlife   Shena Lashey's podcast Black Girls Heal   Shena Lashey's website, coaching, etc.     OUR GUEST Shena Lashey is host of the Black Girls Heal podcast, and a former Licensed Professional Counselor who specializes in helping women heal from unresolved childhood trauma wounds, break free of addictive relationships, compulsive sexual patterns, intimacy disorders, and build a healthy sense of self-worth and value.    

Take a listen to a chapter from Free Spirited; How My Daughter Healed Me From the Afterlife, written and narrated by Suzanne Falter Available in ebook, paperback and audiobook on Amazon and elsewhere.

This episode starts with a nod towards the ephemeral. Do you believe in angels? I never did until Teal died, and she pretty much turned into one. That's partly what I write about in my new memoir, Free Spirited; How My Daughter Healed Me From the Afterlife. I am now convinced that angels are real—and have included plenty of examples for you skeptics out there. (That used to be me!)   Then I go on to share 20 different ways you can use right now to start to get the tension out of your body. Why? Because tension is beyond harmful. It can disturb everything from your heartbeat to your nervous system and your brain.   Here I've listed the eleven lesser known ways to get tension out of your body… with links to find what I'm talking about.   BETTER KNOWN WAYS—LINKS   Kashi Ananda Yoga online   Box Breathing video   Insight Timer   Suzanne's blog for meditation resistors     LESSER KNOWN WAYS 1.    Yoga nidra a.    Julie Yogaressa's Calm Yoga Nidra Playlist   2.    Listen to Healing Bowls/Chimes a.    Spotify – Sound Bath Playlist b.    My show with healing bowl symphony folks Simona + Guy 3.    TRE – Tension & Trauma Releasing Exercises by David Berceli a.    https://traumaprevention.com/ b.    Shake It Off Naturally book c.     Shake It Off Naturally streaming video   4.    Pet therapy (get dog to lie on you) 5.    Standard Foam roller a.    Basic roller in many sizes   6.    Sue Hitzman's MELT method a.    Link to foot and hand balls b.     Link to Melt Method Book c.    Link to Melt Method Soft Roller   7.    Qigong a.    Qigong Basics streaming video 8.    Laughter medicine 9.    Inhaling relaxing aromatherapy a.    Lavender Essential Oil b.    Aveda Stress fix Rollerball   110.Journal until the tension leaves your body 111.Put hand on gut and focus on tension in your body until it moves, breaks up or dissolves   Suzanne's essay, Are Angels Really Around Us?   Suzanne's new memoir, Free Spirited; How My Daughter Healed Me From the Afterlife   May this serve you well.   Namaste, friend.   Suzanne     ABOUT SUZANNE Suzanne Falter is the author of a memoir about her daughter Teal's death Free Spirited; How My Daughter Healed Me from the Afterlife. She is an intuitive healer who helps people suffering from upset, confusion, and stress. She also hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe.  

Teal and her friend Sean travel to Morocco, where she has the vision that she believes gives her a healing gift.  Meanwhile Suzanne goes through Teal's death and learns what transcendance really means. Purchase Free Spirited; How My Daughter Healed Me From the Afterlife. Available in ebook, paperback and audiobook!

Today's show begins with a little support on how to take effective work breaks that really reset your brain. Cause hey—so often we just don't do it. And… that's okay. We just have to learn how. Your brain will thank you for it!   My guest Paul Colaianni is one of the top experts on the Internet on how to hang on to your marriage. His podcast Love and Abuse is a really great teacher on all matters related to this sensitive subject.   Among other things we talked about:   -       Behaviors to look for in emotionally abusive relationships -       Why is it so hard to acknowledge you're in an abusive relationship -       What is the “You're Too Sensitive” game? -       The high cost of ‘the Silent Treatment' -       How to build the healthiest relationships possible. -       How to make sure you're not on a path of self-sabotage -       How boundaries fit in   May this help YOU be happier in relationship!   Much love,   Suzanne     RESOURCES   AG1 Nutritional Drink USE THIS LINK: athleticgreens.com/BUSYWOMEN Get a FREE 1-yearsupply of Vitamin D AND 5 free travel packs with your first purchase   Suzanne's new book, Free Spirited: How My Daughter Healed Me From the Afterlife   The Art of the Work Break   Take a Nap! Change Your Life! Love and Abuse podcast    The Overwhelmed Brain podcast   The Overwhelmed Brain Empowerment Group on Facebook for anyone to join:         OUR GUEST Paul Colaianni is a Behavior and Relationship Coach. He hosts two podcasts, Love and Abuse and The Overwhelmed Brain, both which provide guidance on how to deal with toxic people and how to create the best relationships possible, both with yourself and others.  

Please listen to Chapter One of my new audiobook. Free Spirited; How My Daughter Healed Me From the Afterlife. It's available on Spotify and coming soon (if not already there) on Audible.  Free Spirited is available in ebook and paperback as well, where books are sold both online and off. The theme music was arranged and sung by Teal.

  I begin this episode with a few thoughts about the wiring we grow up with all our lives—what I learned was called ‘Always Already Listening'.   My guest is Dr. Morgan Andserson, an expert in something you want to know about called ‘Attachment Theory'. She shares how she came back from dating a narcissist to devoting herself to the clinical research on how to have healthy relationships… and now coaching more than 400 people on this. We talked about: The connection between attachment theory and narcissistic relationships The impact of an anxious attachment style What is an avoidant attachment style? What's an anxious attachment style and how does that show up? How she helps people create a ‘new relationship template' Why dating sites are so difficult to navigate? The value of vulnerability       RESOURCES   AG1 Nutritional Drink USE THIS LINK: athleticgreens.com/BUSYWOMEN Get a FREE 1-yearsupply of Vitamin D AND 5 free travel packs with your first purchase     Suzanne's blog, The Habit you May Not Even Know You Have   Dr. Morgan's book, Love Magnet; Get Off the Dating Roller Coaster and Attract the Love You Deserve   Dr. Morgan's Website   The Let's Get Vulnerable Podcast     OUR GUEST Dr. Morgan Anderson is a clinical psychologist and relationship coach, host of the “Let's Get Vulnerable” podcast and creator of the E.S.L relationship method. She helps women break the toxic dating cycle, raise their self-worth and attract the healthy relationship they've always wanted. Check-out her latest book, Love Magnet.  

Did you know that life eventually gets better as you age—no matter what? At least it does from the perspective of all round wisdom. I begin this show with an essay titled, ‘How Accepting Hardships Makes Us Wiser'… because, yeah, my knocks have been my greatest wake up calls. My greatest teachers.   Do you know how to visualize? Like… really? So you get results? I've been working with visualization for thirty+ years and I've finally learned a thing or two about it, shared here. I have a concrete process to really clear your field of negative energy, and uplevel your vibe to create what you want… no matter what. Go grab a journal, and dig in! Your future is waiting! Suzanne   LINKS Save 40% on your first purchase of Magic Mind www.magicmind.co/busy CODE to SAVE BIG: BUSY20   Suzanne's blog, How Accepting Hardships Helps Us Grow Wiser After 60   Suzanne's new book, Free Spirited; How My Daughter Healed Me from the Afterlife   Suzanne Falter hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe. She also keynotes and leads corporate workshops and online programs on self-care. She is the author of The Extremely Busy Woman's Guide to Self-Care (Sourcebooks) and a memoir about her daughter's death and her subsequent healing, Free Spirited.  

We begin today's show with a blog I wrote about a key to personal power … and that's clarity. Do you actually KNOW what you want in this life—or need? Most of us haven't slowed down enough to find out. That's why I read a blog called ‘What if I Don't Know What I Want?'   If this rings a bell … then this one's for you, friend. Enjoy.   Cool guest on today's show—Samara Bay. She's a voice coach to actors, influencers, and corporate bigwigs in Hollywood. And she shares the fundamentals of shring your voice to reflect your true power.   Samara says: “Hating your voice is a systemic problem, not a personal feeling.” In other words, a lot of us hate how we sound. But can we change it? You bet.   Among other things, I learned: How to use your voice to get what you want Our shame around our voices That we have a ‘true' voice that is baseline authentic Habits that can create a particular voice image Why we may feel we need to get ‘permission' to be empowered speakers Technical tips for creating authentic voice   I hope you enjoy this—and grab some mojo from it!   Suzanne RESOURCES   Save 40% on your first purchase of Magic Mind www.magicmind.co/busy CODE to SAVE BIG: BUSY20     Samara's book: Permission to Speak; How to Change What Power Sounds Like, Starting with You   Suzanne's book, Free Spirited; How My Daughter Healed Me From the Afterlife (Out Feb 7 -- preorder now)   Samara's website www.samarabay.com     OUR GUEST Samara Bay is a sought-after speech coach, author, speaker and thought leader whose coaching clients include top actors in Hollywood, C-suite execs and thought leaders, candidates for U.S. Congress, and celebrities presenting at award shows and at the UN. Her debut book, Permission to Speak (Crown, Penguin Random House), is slated for early 2023 and her work on rethinking the sound of power has been featured in The New York Times Magazine, Forbes, CBS Sunday Morning, Tamron Hall, Slate, Create & Cultivate and Jezebel. She lives in Los Angeles, with her husband, son and dog, Moxie.

Suzanne talks with anxiety expert and podcast host Kelli Walker about the vagus nerve and various easy exercises to calm anxiety and get grounded again.   This show begins with a piece of writing I did called ‘You Matter More Than You Think'. It's a vulnerable, tender piece of writing from the time just after Teal's death, when I could suddenly see the world and our interconnectedness so very clearly. In it, I discuss a concept Teal shared called The Unified Field of Love.   My guest, Nurse Health and Wellness Coach Kelli Walker, has some excellent hacks for managing anxiety and getting grounded again. Really there's is no substitute for slowing down, as Kelli reaffirms. And she shares some great ideas on how to get there.   We discussed: Why standard medical treatment for anxiety can be lacking The connection between self-care and anxiety What the vagus nerve is and how to tone it… and why it matters A fun way to ‘channel your inner hippie' to relax Neuroplasticity ideas for anxiety and why it works Tips on aromatherapy   I hope you enjoy this powerful and interesting show!   Best to you,   Suzanne     RESOURCES   Save 40% on your first purchase of Magic Mind www.magicmind.co/busy CODE to SAVE BIG: BUSY20   Suzanne's new memoir, Free Spirited   The show's intro essay was taken from Suzanne's book, Surrendering to Joy   Kelli's website   Not Another Anxiety Show (podcast)     OUR GUEST Kelli Walker is host of Not Another Anxiety Show podcast and a nurse health and wellness coach. She combines her nursing knowledge, coaching psychology, and human experience to support others looking to improve their mental and physical health and well-being, whether it's cultivating more emotional resilience, balance, groundedness, calm, ease, etc. Whatever your vision of health and wellness is, Kelli is here to support you in achieving that!  

Suzanne breaks down what these worries are, and how to provide big healing by using the natural resources within your own body and psyche.   If you're like the rest of us, you worry sometimes. Sometimes you even cook up more drama than is good for a heart and soul. To that end, I begin today's show by sharing my essay “Are You a Drama Junkie?” It's bound to strike a chord if you know life is just a LITTLE more exciting than you wish it was. Don't worry, friend… serenity is at hand.   The main chunk of the show is my own take on dissecting worry, anxiety and perfectionism—and the underlying fear of not being enough that really drives that. There are some powerful healing steps you can take that will bring you into deeper alignment with yourself when you're feeling scared or anxious. And I share them here. This is for you if you've ever worried for no good reason, or panicked that something you're doing will turn catastrophic. Behind all of this you may have unresolved fears that have little to do with what is actually happening.   Finally I end the show with a healing meditation in which you can truly meet your fear head on, and find the message from your guides that will turn things around.   Sent with love from Oakland,   Suzanne     RESOURCES   Save 40% on your first purchase of Magic Mind www.magicmind.co/busy CODE to SAVE BIG: BUSY20   Suzanne's new memoir, Free Spirited   Suzanne's essay, Are You a Drama Junkie   ABOUT SUZANNE Suzanne Falter hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe. She also keynotes and leads corporate workshops and online programs on self-care. She is the author of The Extremely Busy Woman's Guide to Self-Care (Sourcebooks.)  

Learning how to eat more mindfully, and not emotionally overeat is a skill many of us need to learn. Suzanne talks to Jessica Procini, emotional eating expert, on how to use food as food, instead of a comfort substitute.   I don't know about you, but I'm a WAY restless meditator. So this week I start the show by sharing a practical list of ways you can overcome that restlessness… and just settle down and chill out. Good idea for the start of a new year, right? Because we all need to get ourselves on the meditation cushion if we want serene minds.   To that end, I also interviewed an emotional eating expert, Jessica Procini. She's got a fascinating take on emotional overeating and how we can heal from it—something she calls “digesting your emotions”.   Among other things, I learned What emotional eating actually is What to do when your emotions feel like a threat How to recognize if you are an emotional eater Why high powered, super successful women are prone to emotionally eat Tools other than food that she recommends for managing intensity And…. Ideal lunch breaks!   Hope you find this chat an inspiring way to start the new year.   With love,   Suzanne     RESOURCES   Save 40% on your first purchase of Magic Mind www.magicmind.co/busy   Suzanne's new memoir, Free Spirited   Julie Yogaressa's Yoga Nidra album on Spotify   My interview with Julie Yogaressa about Yoga Nidra   Meditation for Restless Minds blog     Salted licorice fish from Nordic Sweets   escapefromemotionaleating.com Jessica's Website Jessica's Freebies      OUR GUEST Jessica Procini is on a mission to help high-achieving women heal the roots of their emotional eating. When Overeaters Anonymous and therapy weren't enough to help her end her fight with food, she spent ten years in research before developing her signature healing framework, Escape From Emotional Eating®, which has helped women reclaim their power over food. Now that she's been 100% free from her compulsions with food for over 5 years, Jessica helps female entrepreneurs and executives do the same at EscapeFromEmotionalEating.com.  

Suzanne interviews therapist and host of The Virtual Couch, Tony Overbay about therapy 101 and how to deal with a narcissist—and why we wind up with them in the first place.   I don't know about you, but from time to time in my life, I've needed a good therapist. Someone to talk to whose listening ear is just for me—and who can tell me what I need to hear. Ideally, we can rely on our spouses, or our families and close friends for such, right?   Perhaps. Often, therapy is a great addition to an entire galaxy of support around us. We want to work with the professionals when the stakes are higher, the issues bigger. The key is realizing we need this.   My guest today, Tony Overbay, has one of the top podcasts on therapy in Mental Health in the US. The Virtual Couch host has much to say about what will help us keep our edge and become the strong, free, joyful beings we were put here to be.   But first, I get into the basics on some of this in my essay titled, “Getting Out of the Cage of Self-Doubt”. Believe me, I need this reminder sometimes myself—which is why I read it in this show.   In talking to Tony I learned:   How he got started as a therapist When we need to get into therapy The best way to find a therapist Different types of therapy What is narcissism and why does it matter How do you know you're with a narcissist? 5 golden rules of dealing with a narcissist Can narcissists actually say they are sorry? How do we heal our fragile selves? SO much great stuff here—I hope you enjoy this as much as I did!   My best to you as ever, Suzanne         LINKS   Tony's website   The Virtual Couch podcast   Waking Up to Narcissism podcast   Psychology Today directory of therapists   About Cognitive Behavioral Therapy (CBT)   About Acceptance Commitment Therapy (ACT)   Tony's Marriage Course       OUR GUEST   Tony Overbay is host of both The Virtual Couch and Waking up to Narcissism podcasts. He is a licensed Marriage and Family Therapist (CA LMFT#92443), a Certified Mindful Habit Coach (CMHC), and a popular motivational speaker. Tony regularly speaks at corporate training events, schools, and churches in formal and casual settings mixing humor, clinical experience, his Christian faith, and a wealth of personal stories gleaned from years of helping others achieve their goals.  

Join me for an episode that's all focused on how to make the most of the New Year's mojo. I start with an essay about the specific lessons I learned when my slate was wiped clean several years back. (And boy … there were a lot of them!) These are all lessons I still live by.   Then I get into the meat of the matter and share several specific New Year's rituals around self-care … everything from deep cleaning to spiritual refreshment. May you find it useful.   I mentioned all kinds of links in the episode so here they are! Enjoy.   Here's to your own excellent New Year!   Happy Holidays,   Suzanne   RESOURCES   Save 60% on Self-Care for Extremely Busy Women online course – YEAR END SPECIAL   Suzanne's favorite Yoga Nidra meditations   Altar Eco Brown Butter chocolate bar   WW (Weight Watchers) https://www.weightwatchers.com/us/article/using-ww-app   Mint https://www.mint.com/   YNAB https://www.youneedabudget.com/   Acorns https://www.acorns.com/   Map My Fitness https://www.mapmyfitness.com/us/   Insight Timer https://insighttimer.com/   Suzanne Falter hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe. She also keynotes and leads corporate workshops and online programs on self-care. She is the author of The Extremely Busy Woman's Guide to Self-Care (Sourcebooks.)  

In this episode, I'm focusing on self-care during the holidays. Specifically, I kick things off with my essay, “How to Survive Dysfunctional Family Get-Togethers (the Buddhist Version.)” It's a perennial favorite, updated here to reflect some Buddhist teachings I love.   Then I go on to share my own thoughts about this all-important topic of self-care during the holiday madness.   Most of us know the holidays as a time to indulge, then stagger off to lose that extra weight/hangover/sudden shopping debt with a ‘wellness binge' in the first weeks of the new year.   I'd like to humbly suggest something different. In this episode, I share some ideas about self-care during the holiday … specifically, how to rethink the usual routines to better honor ourselves.   Why not use parties as a way to check in with your feelings/values/desires/needs?   Why not treat those annual events you just have to do … yet again … as an opportunity to rethink the routines?   Can you notice how your own values may have evolved?   If nothing else, you'll get much more deeply in touch with yourself – and you might even have a lot more fun. Because, yeah, this is a time of year when we're soundly encouraged to have lots and lots of fun.   I'm taking a slightly more realistic approach here, because sometimes the holidays bring up grief, loneliness, anxiety and even depression. We don't have to dwell on that – but it's good to acknowledge that the ‘most wonderful time of the year' can come with baggage.   And that's perfectly fine. Even normal.   Happy Holidays my friend. I truly hope you find this useful … and you have a great one!   Suzanne Falter   RESOURCES   Suzanne's online course ON SALE Self-Care for Extremely Busy Women – Save 60%!   Suzanne's essay, How to Get Along at Dysfunctional Family Get Togethers (the Buddhist Version)     ABOUT SUZANNE FALTER Suzanne Falter hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe. She also keynotes and leads corporate workshops and online programs on self-care. She is the author of The Extremely Busy Woman's Guide to Self-Care (Sourcebooks.)    

Love, marriage and commitments are the topics today as I begin this show with a post I wrote in 2019 from my blog called ‘How to Say No to the People You Love'. Because sometimes we just have to in the name of self-care, now don't we?   My guest is none other than the well-respected marriage expert Lee Baucom. Host of one of the original marriage podcasts, Save the Marriage, he really has a GREAT perspective on how to have a healthy, working marriage—even AFTER the times get tough. God Bless Lee! There is some awesome wisdom here…   Among other things, we discussed: Why do marriages get into trouble? Does your advice apply to only marriages or any kind of long term relationship? What exactly happens that puts relationships into trouble? What about affairs? Is being in love enough to keep a couple happily married? Should every marriage be saved? What if one of you is more into saving the marriage? How to actually leave a marriage in a healthy way What about midlife crisis in marriage? Do we have soulmates… is that real? How much does self-care play a roll in healthy marriage?   Honestly, I could have talked to Lee all day. I hope you enjoy this conversation as much as I did. Much love!   Suzanne     RESOURCES   Suzanne's essay, How to Say No to the People You Love   The Extremely Busy Woman's Guide to Self-Care, Suzanne's book   Lee's website     OUR GUEST Lee Baucom calls himself a “recovering marriage therapist.” When he realized traditional counseling does little to help hurting marriages, he set out on a journey to figure out what DOES help. That led to the creation of his Save The Marriage System, along with a number of books, programs, and a podcast. Lee has helped couples restore their marriages around the world. His podcast, The Save the Marriage Podcast, has now been downloaded over 4 1/2 million times, and over 75,000 have used his program.

Suzanne discusses non-monogamy, also known as polyamory, and gender, sexuality and relationship diversity with sex educator Gigi Engel. Suzanne also talks about the concept of Scarcity Thinking when it comes to time and money. A liberating show! Our guest today has many liberating viewpoints—but first, I share with you some ideas about the dreaded ‘Scarcity Trap'… it could be tripping you up if you feel like you never have enough time or money. Some liberating thoughts to open your mind about your busy-ness!   Speaking of liberation, do you fully embrace your gender? Would you consider being non-binary, or ‘gender fluid'? Sex Educator Gigi Engel shares some truly enlightening thoughts about the process of finding one's precise place on the gender spectrum. Then she moves on to a more in-depth conversation about polyamory, another term for open marriage. This non-monogamy is certainly out there in our culture, though little spoken of, it seems. So we have a chat about it—and I share some of my own experiences about this.   Bottom line: it's not for everyone. But is it for you?   Among other things, we discussed:   What's it truly mean to be non-binary   What is the difference between open marriage and non-monogamy   How to find the right therapists if you're interested in these options   What MUST be present for open marriage to work   First critical steps for those exploring open marriage   What to expect if you open your marriage   This is a particularly info-packed conversation… so dig in and enjoy!   Here's to you and your personal self-expression—and love!   My best as ever,   Suzanne   RESOURCES   Scarcity; Why Having Too Little Means So Much   Suzanne's blog, Not Enough Time or Money? Could it Be the Scarcity Trap?   Miss Gigi Engle website   Gigi's Book, All the F*ing Mistakes; A Guide to Sex, Love and Life   Where to find Sex Educators in US   College of Sex and Relationship Therapists in the UK   Non-Binary Joy book   Trans Sex book   Bi book   OUR GUEST Gigi Engle is a certified sex educator for 3Fun and award-winning author of All The F*cking Mistakes: a Guide to Sex, Love, and Life. Gigi's work regularly appears in many publications, including Cosmopolitan, Marie Claire, Elle Magazine, Teen Vogue, Glamour, and Women's Health. Her articles have been shared over 150 million times. In 2019, Gigi was named Journalist of The Year at the Sexual Freedom Awards.      

If you've struggled with panic, anxiety, overwhelming anger, or any kind of addiction, ‘getting real' about life…and coming to a place of acceptance…is the key. Suzanne talks about it here.   I begin today's show with a practical little blog I wrote recently called The Art of the Work Break. Because really, a lot of us get this wrong. Yet getting break time right can truly be the difference between a productive day, and one that just dragged on and on, seemingly without end.   And as for getting real about life…   I know, I know. The last thing you need when you're struggling is some cheery little podcast about bucking up, having a stiff upper lip and slogging onward. This is not that. I share my thoughts about what I learned when the bottom dropped out and life was so hard, I truly thought I couldn't cope.   And yet I did. And what I learned changed me forever.   The big takeaway: Our resistance to the flow of life is our biggest stumbling block. So I share some thoughts that will make that process smoother, as we work towards recovery, healing, and being the best iterations of ourselves that we can be.   May this find you well, or at least working your way back to well. And may you find the solace that awaits you when you truly embrace all that is.   Happy Thanksgiving US listeners! And to all, I send my thanks to YOU!   With love, Suzanne   LINKS   How's Your Self-Care? assessment & tips   The Art of the Work Break blog   Take a Nap, Change Your Life; The Scientific Plan to Make You Smarter, Healthier, and More Productive       ABOUT SUZANNE   Suzanne Falter hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe. She also keynotes and leads corporate workshops and online programs on self-care. She is the author of The Extremely Busy Woman's Guide to Self-Care (Sourcebooks.)    

When women feel powerful they are confident, strong, yet also compassionate and embodying the divine feminine. Suzanne talks to Sharon Melnick PhD about her work as a woman's empowerment coach.   How powerful are you? And what would it take to become more powerful? This is the focus of today's show, as I begin with an essay I wrote about getting through painful transitions—and the power that can be gleaned from such.   Then I speak to a great guest, Sharon Melnick PhD, who had a lot to say about why we don't stand in our power and how to get back there. It's a process she calls becoming strong in yourself. (A resonant phrase!) Sharon also talks about her new book, Your Power: React Less, Regain Control, Raise Others.   While chatting, I learned: What it takes for women to be powerful Setting boundaries within yourself Why we react harshly when we're triggered by something—and how to deal with it Hot to avoid being reactive in general Starter ideas for anyone who wants to live more powerfully   It's a great conversation… I hope you enjoy it as much as I did!   My best as ever,     Suzanne     RESOURCES Suzanne's essay Getting Through a Painful Transition   Sharon's Book, In Your Power: React Less, Regain Control, Raise Others   Sharon's quick start workshop on being in your power       OUR GUEST Sharon Melnick, PhD is an executive coach for women leaders who shows them how to be heard, stop second guessing, and use their power to create change. Her approaches are informed by 10 years of Psychology research at Harvard Medical School. She's coached/ trained 40,000 professionals at over 50 Fortune 500 companies and numerous start-ups and women-led companies, and presented at conferences worldwide (including at the White House, West Point, and the United Nations). She has a new book about how women can use their power to advance their career, prevent burnout, and end disrespect, its titled In Your Power: React Less, Regain Control, Raise Others, available now for pre-order. She is previously the best-selling author of Success under Stress: Powerful Tools to Stay Calm, Confident, and Productive when the Pressure's On. She enjoys hosting the Power Shift podcast.  

Suzanne covers some tried and true sleep enhancing ideas, plus the latest research and new tricks to try.   Today's episode starts with something different—a questionnaire, called ‘How Kind Are You to Yourself?' I put this together because a) I love questionnaires, and how much inner insight they can prompt. But also because the question bears asking.   As I age, I find my own ability to be gentle with myself has seriously increased. And I urge you to consider a similar approach. It can make life ever so much sweeter.   But first… some clarity may be called for. You can find the questions just below, if you'd like to see them online.   Sleep is on my mind in this show, especially because I recently found a good article in the Washington Post called ‘Three Ways to Fix Sleep Issues When Nothing Else Works' (linked below.) I learned a lot—and it prompted me to share my top tried and true remedies for insomnia, and best practices for a good night's sleep. Plus…what's new!   I share: My topline favorite musts for getting good sleep A new way to think about your racing, tired mind Some news around timing sleep A list of favorite sleep-inducing supplements And much more…   May this help you get the rest you need!   With love,   Suzanne     RESOURCES   Suzanne's online course, Self-Care for Extremely Busy Women   Suzanne's Questionnaire ‘How Kind Are You to Yourself?'   Suzanne's favorite Melatonin spray   Calm powder   Calmsforte   GABA capsules   Say Goodnight to Insomnia by Dr. Gregg Jacobs   The Chartable Top 200 Podcasts in Mental Health   Maria the Gentle Whisperer on YouTube   “Three Ways to Fix Sleep Issues When Nothing Else Works” (Washington Post)   Suzanne's Favorite Yoga Nidra Recording on Spotify (by Julie Yogaressa)     ABOUT SUZANNE FALTER Suzanne Falter hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe. She also keynotes and leads corporate workshops and online programs on self-care. She is the author of The Extremely Busy Woman's Guide to Self-Care (Sourcebooks.)    

Suzanne interviews Teresa McKee, mindfulness teacher and embodiment of deep, calming presence. Mindfulness has been proven to increase productivity and serenity!   No matter where you spend the bulk of your day, your environment impacts you. That's why I did a blog called How Does Your Work Environment Impact Your Self-Care. It's got 8 actionable ideas you can put to use right now to make your barren hotdesk feel more like a home, and your home office feel more like a supportive workplace. Enjoy!   Today's guest, Teresa McKee, left a lasting impression on me. She's the embodiment of mindfulness, a practice she cultivated carefully and committedly over a long period of time—and her wisdom shines in this excellent interview. That's why I invited her to be my guest in part II of my Calming Down set…. On the ancient, critically important practice of mindfulness.   Among other things, I learned:   What mindfulness actually is How Teresa got into it What the cost is of living unmindfully Signs of not being mindful The joys of ‘monotasking' and the perils of multi-tasking How anyone can begin practicing mindfulness now   It's a special show. I hope you enjoy it.   With love,   Suzanne     RESOURCES   Buy Suzanne and the podcast a coffee!   How Does Your Work Environment Impact Your Self-Care?   The Varidesk   A pretty water bottle   Spotify's Peaceful Piano playlist   Spotify's Nature Instrumentals playlist   Salted Licorice Disks   A Mindful Moment with Teresa McKee       OUR GUEST   Teresa McKee, CEO of Work2LiveWell, is a transformation and leadership coach, certified mindfulness meditation facilitator and the host of A Mindful Moment Podcast. Combining her training and education, including an MS in Psychology specializing in Leadership Coaching Psychology, with over three decades of business experience, Teresa integrates behavioral science with results-oriented processes to help executives and teams achieve their goals. She is passionate about spreading mindfulness and uses it as the foundation for her workshops, webinars, online classes, and the weekly podcast which consistently ranks in the top 10% of mental health podcasts.    

How do we REALLY calm down at the core? With Yoga, for one thing. It's a 2000 year old practice proven to relieve stress. Suzanne talks to yogini Kashi Ananda   In the spirit of slowing down, I thought I'd do a two part over this episode and next on the root of calming ourselves deeply through yoga and mindfulness. Nothing unplugs us like these two ancient, venerable traditions… so it's time to talk to two experts in these fields.   This show begins with a bit of a chapter of my book, The Extremely Busy Woman's Guide to Self-Care, titled ‘Why Self Care is Not Ultimately About Time Management'. Because really? That's what it's all about –the stuff of life!   In this episode I interview Northern California yogini Kashi Ananda about what really makes yoga so very, very good at helping us slow down and go within. Personally, I've sworn by it for almost 40 years!   Among other things, we discussed:   What it is about yoga that helps cultivate the still mind What yoga is beyond the movements Does video yoga ‘work'? Suzanne's wild yoga experience while giving birth How to get started even if you think you can't do yoga Yoga for staving off midlife aging The magical flow that is Tri-Yoga   May you enjoy this as much as I did!   With love,     Suzanne     RESOURCES   Kashi Ananda Yoga   The Extremely Busy Woman's Guide to Self-Care     OUR GUEST   Kashi is the owner/director of Kashi Ananda Yoga (formerly Devi Yoga Center) in Sebastopol, CA. She is a senior teacher of TriYoga International, and studied with Yogini Kaliji, the founder of TriYoga since 1991. She is a yoga therapist approved by the International Association of Yoga Therapy (IAYT) and in addition to TriYoga Kashi holds certifications in Y12SR, Yoga of Recovery and Sivananda Yoga.   Kashi has over 30 years in teaching all aspects of yoga, meditation and philosophy in a variety of settings including group classes, private and semi-private sessions, corporate classes, children, teens, monthly workshops, retreats, teacher training, therapeutic yoga and most recently online classes and programs.   Her lifelong exploration of movement, breath and spirit has strongly influenced and guided her teaching style. Kashi creates a safe and joyful environment for students to learn the comprehensive practice of TriYoga which includes posture, breath and inner focus.   Kashi is an expert in taking students into the yoga journey, giving clear and precise guidance in all aspects of the flow. The devotion, dedication and compassion that she brings to her teaching, reflect her many years of study and dedication.  

How to get organized even when you're super busy… AND how to lose belly fat and gain in self-esteem through self-care and smoothies! An interview with Tarashaun Hausner. Due to being sick in bed with COVID I'm takin' it easy this week… This show is a replay of a 2020 interview I did with Tarashaun Hauser, a former model turned blender/smoothie enthusiast and now wellness coach focusing on healthy body image and weight loss. She really learned how to overcome the negative messages of the media and more about ‘right' sizes… I LOVED our conversation!   Tarashaun really understands what it takes to overcome our negative views of our bodies. Mainly because she overcame emotional eating and an eating disorder to find health and happiness.   Another other things, we talked about: Her interesting story and how she got started How and why we develop eating disorders What is body dysmorphia? A great exercise for appreciating your body again The importance of self-care in body image How you can tell if you are an emotional eater Why smoothies work so well nutritionally Getting started with smoothies How to get your kids to smoothie into veggies…without being green!   Lots to learn and savor here, friends!   I hope you enjoy it like I did…   RESOURCES Kashi Ananda's Yoga   Tarashaun Hausner's Blender Babes   Tarashaun's Meal Planning Tool   Recipe ideas for blender food   Blender comparisons   OUR GUEST Tarashaun is the founder of Blender Babes with a long held passion to help people live a Healthier Lifestyle in our chaotic and stress-heavy world. It took many moons to find this path – and she is very excited to share what she has learned and help people around the world more easily and quickly prepare healthy meals at home!  

These are perilous times, friend. That is why I decided to do a show on doomscrolling—something I've been guilty of myself. That's the uncontrollable urge to dive into terrible news in social media and mainstream media constantly.   So I begin with an apropos experience I had five years ago, when I went to a remote island for ten days and had no screens with me. None! It was an extraordinary break and the effects lasted a good long while. Since then, though, the world has become a much more perilous place. So I'm now suggesting a more workable solution for all of us. That would be the ‘Media Cleanse'. This is a two or three day process YOU design for yourself.   In this episode I cover: Why the media is so addictive What doomscrolling does to our bodies and brains What happens when you click on a story for the media… and you How to set up a media cleanse Useful apps that will set you free The long term benefits you can see   May this inspire you to let go… in peace and serenity. And so rise up to empower yourself to take action where you can.   In peace,   Suzanne   RESOURCES   How Going Offline for 10 Days Healed My Anxiety   Tech Neck show with Dr. Robert Adamich   Good News Network   Positive News   Social Fever app tracker     StayFree app tracker   Apple ScreenTime and DownTime Set Up Guide A Cup of Light novel       ABOUT SUZANNE FALTER Suzanne Falter hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe. She also keynotes and leads corporate workshops and online programs on self-care. She is the author of The Extremely Busy Woman's Guide to Self-Care (Sourcebooks.)    

My guest in this show, Dr. Priyanka Wali is both a doctor AND a stand up comic—and she shares what she learned about self-care with us. We cover everything from the joys of growling to her clinical trials of psychedelic drugs for depression.   I begin this show with the self-care laundry list you've been waiting for—Self-Care Gifts and Treats for Extremely Busy Women… Because who doesn't want some beautiful soap or an awesome tea mug sometimes? Got some real road-tested favorites in here for you. Enjoy! (All links on the blog page below.)   Priyanka Wali is a forcefield when it comes to interesting podcast guests. This show is particularly fun, and I urge you to take a listen! She shares how she manages both a busy medical practice and a career as stand up comic (I GUARANTEE you have not heard some of these tips before!) And she makes perfect sense.   Among other things I learned:   How she schedules in time for self-care Managing emotional overflow with … growling! How she uses yoga in a busy day Why Highly Sensitive People need to ground Her adventures managing a study in psychedelic drugs for treating depression How own experience taking Ayahuasca     … And so much more!   Make this bring a smile to your face today!   Suzanne     RESOURCES Suzanne's blog post Self-Care Gifts (and Treats) for Extremely Busy Women with LINKS TO ALL PRODUCTS MENTIONED IN SHOW   Priyanka's podcast HypochondriActor   Priyanka Wali's website   More on the trials Priyanka mentioned   The Fellowship of the River; A Medical Doctor's Exploration of Traditional Amazonian Plant Medicine     ABOUT OUR GUEST   Priyanka Wali is a stand-up comic, practicing physician in Internal Medicine, and co-host of the podcast HypochondriActor. In each episode of HypochondriActor, Wali and co-host Sean Hayes (Will & Grace) welcome a celebrity guest to discuss an incredible medical story. New episodes are available every Wednesday on Apple Podcasts, Spotify or wherever you listen to podcasts.  

Welcome to the self-care zone!   I begin this show with a chat about anger—and how I'm learning to manage mine, long forged from a tough childhood and a tendency to .. react ..to things. May you find some courage and comfort here!   My wonderful guest this week is the awesome Chris Hutchins who has learned how to hack his way through life—and is eager to share what he learned.   I was pretty darn gobsmacked as he went on about all kinds of ways to use credit cards to grab entire free vacations, how to source literal free money for yourself (super clever … and of course, completely legal) and how to really truly save when planning your vacations. Such clever tips!   Among other things, I learned:   Can a vacation actually BE frugal? (Yes!) How to optimize travel to be the best it an be What if your next vacation was … free? What about ‘credit card perk overwhelm' Chris's preferred credit cards Google search results—and the reality of those results How long does it take to accumulate points for a vacation? The lowdown on affordable hotels … and even Chris's favorite free money hacks! May you enjoy as much as I did,   Suzanne     RESOURCES     Suzanne's blog, Yes You Really Can Heal Your Anger…I Am!   Chris Hutchins All the Hacks podcast   All the Hacks show about Points and Miles   All the Hacks show about Rental Cars Google Flights   OUR GUEST Chris Hutchins is host of All the Hacks podcast, and is a registered financial advisor and travel agent. He and his work have been featured in the New York Times, Wall Street Journal, CNBC and more. Previously, he was founder/CEO of Grove (acquired by Wealthfront), an investor at Google Ventures, and a co-founder of Milk (acquired by Google).  

One of the most critical self-care practices you can do is to forgive others—especially when that rage, anger or resentment threatens your peace of mind. Suzanne shares a powerful story about how she came to finally let go of devastating anger and forgive someone who wronged her.   In this episode, I begin by sharing an essay I wrote called Discovering a New Self-Care Comfort Zone. Because it occurred to me the other day that we have certain set points, or comfort zones, where our self-care practices and behaviors live. If you find yourself unable to push past those old, comfortable ‘discomfort zones'… this one is for you.   I follow with my own thoughts on forgiveness. It's a tricky topic, right? So often forgiving someone is the last thing we want to do. And yet. This really IS the way back to having a peaceful, free and happy life. I tell the story here of forgiving someone who I felt did me wrong … and what I learned in the process.   We end this show with a healing meditation that will help you find a new sense of protection for your life. You'll also learn: Why it's so hard to forgive in the first place The cost of refusing to forgive The Buddhist parable of the second arrow  Disabling beliefs about forgiveness A note on waiting for apologies The incredible value of forgiving A roadmap for forgiveness in relationships How to forgive someone who you need to avoid or have no contact with The big question -- Can you forgive yourself?   RESOURCES Four Free Self-Care Assessment tools just for you!   My blog, Discovering a New Self-Care Comfort Zone Thanks for listening!   Suzanne   ABOUT SUZANNE FALTER Suzanne Falter hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe. She also keynotes and leads corporate workshops and online programs on self-care. She is the author of The Extremely Busy Woman's Guide to Self-Care (Sourcebooks.)  

Heather Munro Pierce leads Suzanne and listeners in a six-minute dance party that helps you relieve stress, shake off anxiety and get back to YOU! Heather is the leader of the Body Mystik Dance Circles. Why should you stop everything, put down whatever is distracting you, worrying you, stressing you out or demanding you overdeliver to… dance? Huh? YES! Heather Munro Pierce not only discusses what happens in your body when you surrender to beautiful, conscious, flowing movement—she shares a sample of her work.   Prepare to put down your cares and move a little with us in a show like no other this week! In doing this work with Heather, I learned: Why dance even when you're busy! What free form dance is and why The value of dance circles Why this and why now? What dancing has to do with self-care   I absolutely loved this show—and I hope you do, too! Much love as ever,   Suzanne   RESOURCES   Heather Munro Pierce's website, Body Mystik Dance   Heather's Free Dance-at-Home gift   Contact Suzanne and share your questions and thoughts on the show: Suzanne AT suzannefalter.com   ABOUT OUR GUEST Heather Munro Pierce is a dancer, mother, embodiment guide and consciousness teacher. She has been leading movement for more than 30 years and has held sacred space for over 1000 women's circles. She is the founder and lead teacher of the Women's Body Mystik Dance Tribe, offering in-person and online dance rituals and workshops. She has taught nationally and internationally. Her passion for teaching and leading springs from her own experience with dance and embodied awakening as a path to health and fulfillment.    

If you sit a lot to do your job, you could have a unexplained pain that runs from your knees to your shoulders. Suzanne talks to PT Christine Koth about her handy invention, The Hip Hook, and how to release the one muscle that always gets forgotten. I begin this show with a little rhapsody about baking, cooking and nesting as a way to relieve anxiety. For me it's tried and true … and as promised, here is a WONDERFUL recipe that will put you right in the mood. It's for the best chocolate cake on the planet …  And the handwritten frosting recipe was something Teal cooked up, and wrote out here.  (Let me just say, I remember the day all that confectioner's sugar went flying all over the kitchen.) Before her death, she was studying to be a professional cake decorator. Today we're also exploring what it takes to release the tight hips we get from sitting all the time. I had a wonderful interview with Christine Koth, author of Tight Hip, Twisted Core and inventor of the Hip Hook. When I first heard the title of this book, I knew I wanted it immediately … and yes, by gradually releasing that tricky iliacus muscle … I am pain-free today! I learned: Symptoms of a stressed iliacus muscle Problems that cause inflammation and tightness Different ways to release this tightness Why we can't directly release the iliacus muscle The average length of recovery when working with this issue   I highly recommend Christine's work with this. And I really hope you find this show helpful… and may you have healthy hips once more! My best as ever,   Suzanne Falter     RESOURCES   Suzanne's blog A Surprising Way to Heal Your Anxiety   Tight Hip, Twisted Core: The Key to Unresolved Pain   Christine Koth's website The Hip Hook   OUR GUEST Christine Koth, MPT is a licensed Physical Therapist who has specialized in treating the hip area for decades and has been aptly named the "Iliacus Queen." She is also the inventor of the Hip Hook (TheHipHook.com) and has helped countless clients recover from hip-related issues. She received her Masters of Physical Therapy and B. S. in Biochemistry from the University of Wisconsin-Madison. Christine's tenacious spirit has resulted in the creation of many physical therapy clinics, a private school for children, an outdoor classroom at a local elementary school, international wellness retreats, women's groups, and thriving wellness and holistic communities. For decades, she has used her physical therapy practice and skills to guide people towards wellness. She is naturally inquisitive and has a long track record of successfully evaluating her clients to determine the real source of the problem. She believes the key to health is knowing the "why." As a holistic physical therapist, she uses her years of practicing alongside many different types of alternative and traditional practitioners to approach her clients and the world in a way that effortlessly puts all the pieces of the puzzle together.

Today's show—my 200th!!—begins with a bit on my story and how it led me on to the path of greater self-care. For we've all been through crises, which in my case turned out to be a marvelous teacher. I also share some thoughts from my wonderful late daughter Teal Barns, who lived with great wisdom and joy and really understood exactly what I needed to learn: how to just ‘be'.       I don't know about you, but I've always been a striver. Ever pushing myself forward to achieve achieve achieve—or at least try to. The problem is that this is the surest path to burnout…and often we trudge there despite the warning flags being waved at us by our bodies.   Perhaps these ideas will help you find a way to slow down a little, tune in and stop making life so very hard. Consider these points, that I discuss in this show.   Are You in Touch with Your Body? Teal's best tips for listening to your body How we were born and what it means for your self-care Why we stop listening to ourselves What is tech apnea What trauma has to do with all of this Is your productivity linked to PTSD? How is your own self-care?   Take a look at the following questions and see if you're called to journal on them…   Suzanne's Key Self-Care Questions   How do you know if you need better self-care? How would you describe your general state of mind right now? Do you feel like you could cry? How's Your Energy? How would you describe your self-care? The last time you took a vacation was….? Where do you find the fun in life? Is it happening often enough?   I truly hope you find peace and peace of mind in this show. I'm so glad you're with me for the ride!   Suzanne   RESOURCES   Buy Suzanne a Cup of Coffee   Suzanne's essay, Getting Out of the Cage of Self-Doubt     ABOUT SUZANNE FALTER   Suzanne Falter hosts the Self-Care for Extremely Busy Women podcast where she brings better self-care to thousands of busy people each week in 98 countries around the globe. She also keynotes and leads corporate workshops and online programs on self-care. She is the author of The Extremely Busy Woman's Guide to Self-Care (Sourcebooks.)