Skilling It!

In this conversation, Dr. Chris Wilson discusses the importance of positive self-talk and its impact on mental health, self-awareness, and emotional regulation. She outlines the detrimental effects of negative self-talk and provides practical strategies for cultivating a positive inner dialogue. The discussion emphasizes the need for realistic affirmations and the significance of consistency in practicing self-talk to foster personal growth and resilience.

Journaling is an amazing way to enhance self-awareness and introspection. In this video, I share ideas for daily prompts to help maximize your journaling experience. At the same time, I'm experimenting with using YouTube along with my podcast. https://acrobat.adobe.com/id/urn:aaid:sc:VA6C2:54e728d4-c5ee-4771-bc48-bc4e579b3996

Trauma and Coping, Pt. 1 In this episode, you'll hear how past trauma leaves us feeling unsafe. We'll look at four trauma responses and examine unhealthy coping methods. Works Cited: Van Der Kolk, B. (2014). The Body Keeps the Score: Brain, mind, and body in the healing of trauma. New York: Penguin Books. For life coaching, contact I Heart Resolution Coaching @⁠Iheartresolution@gmail.com⁠ ⁠www.Iheartresolution.com

In this podcast, we walk through unseen wounds and how they are perpetuated generationally. We'll examine cultural expectations that keep us restrained and scriptures that help us discern God's expectations for our lives. Finally, I'll propose some ideas for change. Works Cited Sandra Wilson, P. (2015). Hurt People Hurt People. Zondervan. Terkeurst, L. (2022). Good Boundaries and Goodbyes. Nashville: Thomas Nelson. For life coaching, contact I Heart Resolution Coaching @Iheartresolution@gmail.com www.Iheartresolution.com

In this episode, we'll look at gossip from a Christian perspective, including a leadership perspective from Pastor Marsha Crowder. We'll examine why it feels good and suggest ideas about what to do instead. We'll discern the difference between gossip and processing and consider reflective questions that help us ponder the origination of gossip habits. Finally, we'll look at ways we can steer clear of gossip.  

In this episode, we'll look at Isaiah 53:5 and apply it to inner wounds, not just physical wounds. We'll discuss character and spiritual traits that help us heal. We'll look at how the choices we make hurt ourselves and others, often in an effort to escape pain from past wounds. Finally, we'll apply the concepts of wound care to inner wounds and review some life skills that promote healing. For life coaching or marriage coaching, contact I Heart Resolution Coaching @Iheartresolution@gmail.comwww.Iheartresolution.com Link to What is Hurry Sickness? https://spotifyanchor-web.app.link/e/6DzmP0HEcGb

In this podcast, I discuss hurry sickness and its impact on our body, mind, and soul. I provide definitions of hurry sickness and some symptoms to look for. Finally, we'll look at ways to slow down and counteract hurry sickness and its effects. This podcast contains several references to The Ruthless Elimination of Hurry by John Mark Comer, which I highly recommend. For life or marriage coaching, contact me at Iheartresolution@gmail.com For more information, go to www.Iheartresolution.com

In this episode, we'll discuss 3 harmful habits – procrastination, negative self-talk, and fear of failure. First, I'll give you my thoughts on each habit then we'll discover what the bible says and what experts have to say. Finally, I'll discuss times when it's okay or not okay, and we'll examine ways to change harmful habits. For Marriage or life coaching, contact I Heart Resolution Coaching @Iheartresolution@gmail.com www.Iheartresolution.com Works Cited Dincic, J. (2023, 6 14). If you really want to change your life say good-bye to these 12 behaviors. Retrieved from HackSpirit: https://hackspirit.com/say-goodbye-to-these-behaviors-to-change-your-life/ Jabr, & Ferris. (2014, January/February). Speak for Yourself. Scientific American Mind, pp. 45-51. Leaf, C. P. (2009). Who Switched Off my Brain. Southlake: Improv, Ltd>. Warren, R. D., Amen, D. M., & Hyman, M. M. (2013). The Daniel Plan. Grand Rapids: Zondervan. Wilson, C. P. (2021, 8 31). Psychology of Procrastination: 10 Worksheets and Games. Retrieved from PositivePsychology.com : https://positivepsychology.com/psychology-procrastination/  

Blind spots are attitudes or weaknesses in your life that you cannot see or refuse to see, even though they cause conflict with others. This podcast discusses why we often don't actively seek to uncover our blind spots, how we compensate for ignoring them, and what we may be missing by avoiding them. I provide examples of how to discover your blind spots. For life coaching, contact I Heart Resolution Coaching @Iheartresolution@gmail.com or visit my website at www.Iheartresolution.com

This episode discusses how we use busyness to avoid pain, emotions, and vulnerability. How does busyness block our life purpose? We also discuss how our inability to say no plays into our busyness. Should we be responsible for how others feel when we say no? Finally, we look at some skills for saying no and discovering our life purpose.   WORKS CITED Anderson, K. (2020). Unstuck: Letting go of the myths keep you from who you are created to be. New York, New York: Morgan James Publishing. Johnson, J. (2011). Abundant Simplicity: Discovering the Unhurried Rhythms of Grace. Downers Grove: InterVarsity Press. Stoltzfus, T. (2008). Coaching Questions: A coach's guide to powerful asking skills. Virginia Beach: www.Coach22.com.     For coaching, contact I Heart Resolution Coaching @Iheartresolution@gmail.com www.Iheartresolution.com

Is perfectionism stressing you out? This podcast looks at toxic perfectionism and the havoc it wreaks in our lives, cutting away at our well-being. Do you have an overwhelming desire for acceptance and a fear of failure. This podcast can help you. Resources: Unstuck: Letting go of the myths keeping you from who you are created to be by Kim Anderson (2020) Man's Search for Meaning by Viktor Frankl (1959)   Contact Chris Wilson Coaching @Iheartresolution@gmail.com www.Iheartresolution.com  

Master Your Mindset In this episode, I discuss mastering your mindset which includes thinking on good things as directed in Romans 12:2. I'll talk about two mindsets and how they affect us and those around us. And finally, I'll provide ideas for changing unproductive mindsets through reflexive questions.   Resources for this episode: Adams, M. P. (2022). Change Your Questions Change Your Life. Oakland: Berrett-Koehler Publishers, Inc. . Leaf, C. P. (2009). Who Switched Off my Brain. Southlake: Improv, Ltd>. Warren, R. (2023, April). Free Your Mind From Destructive Thoughts.  

This bonus episode lists 9 ways we abandon ourselves and 9 ideas to help rethink these behaviors. 

Boundaries 101 – Families In this episode we discuss different areas of our lives that need of boundaries. Then we take a deep dive into how our boundaries reflect our upbringing and setting boundaries with family. Be brave! Join us! You can contact me at Iheartresolution@gmail.com www.Iheartresolution.com References Brooten-Brooks, M. C. (2022, January 24). What is Boundary Setting? Retrieved from verywell health: https://www.verywellhealth.com/setting-boundaries-5208802 Cloud, H., & Townsend, J. (2017). Boundaries. Grand Rapids: Zondervan. Nash PhD, J. (2018, January 5). How to Set Healthy Boundaries & Build Positive Relationships. Retrieved from PositivePsychology.com: https://positivepsychology.com/great-self-care-setting-healthy-boundaries/ Paterson, R. J. (2022). The Assertiveness Workbook. Oakland: New Harbinger Publications, Inc. . Tawwab, N. G. (2021). Set Boundaries, Find Peace. New York: Tarcher Perigee. Terkeurst, L. (2022). Good Boundaries and Goodbyes. Nashville: Thomas Nelson.

Season 3 Episode 2 – Boundaries 101 – The basics In this episode we discuss different levels of boundary, some reasons people don't respect our boundaries, and how emotions play a role in healthy boundary setting. Be brave! Join us! If you need to listen to episode 1 of Boundaries 101, click here https://spotifyanchor-web.app.link/e/iHYz6EBE9wb Works Cited Brooten-Brooks, M. C. (2022, January 24). What is Boundary Setting? Retrieved from verywell health: https://www.verywellhealth.com/setting-boundaries-5208802 Nash PhD, J. (2018, January 5). How to Set Healthy Boundaries & Build Positive Relationships. Retrieved from PositivePsychology.com: https://positivepsychology.com/great-self-care-setting-healthy-boundaries/ Paterson, R. J. (2022). The Assertiveness Workbook. Oakland: New Harbinger Publications, Inc. . Tawwab, N. G. (2021). Set Boundaries, Find Peace. New York: Tarcher Perigee. Terkeurst, L. (2022). Good Boundaries and Goodbyes. Nashville: Thomas Nelson. For information about life coaching around boundaries or comments about this podcast, email me at Iheartresolution@gmail.com Find my website at www.Iheartresolution.com

Season 3 Ep. 1 – Boundaries 101 – The basics In this episode we discuss what boundaries are, what they're intended to do, and provide examples of boundaries. Then we look at the benefits of creating healthy boundaries (WIIFM), Signs we need to set boundaries, intrapersonal traits and characteristics needed to accomplish this task and action steps to begin building better boundaries. Be brave! Join us! Works Cited Brooten-Brooks, M. C. (2022, January 24). What is Boundary Setting? Retrieved from verywell health: https://www.verywellhealth.com/setting-boundaries-5208802 Nash PhD, J. (2018, January 5). How to Set Healthy Boundaries & Build Positive Relationships. Retrieved from PositivePsychology.com: https://positivepsychology.com/great-self-care-setting-healthy-boundaries/ Tawwab, N. G. (2021). Set Boundaries, Find Peace. New York: Tarcher Perigee. Terkeurst, L. (2022). Good Boundaries and Goodbyes. Nashville: Thomas Nelson.

The final installment in The Art of Conflict Resolution series Come to the Table - Collaborative Problem-solving In this episode, we'll look at coming to the table to do some collaborative problem-solving. This is typically the last step toward resolving conflict. If you've gotten this far – Congratulations! If you're struggling, consider going back to episode 4 The Art of Conflict Resolution for an overview of the conflict resolution series. In this final episode, we'll look at: · The difference between compromise and collaboration · Ideas that encourage people to come to the table to collaborate · Obstacles that prevent people from coming to the table · WIIFM - What's in it for Me? · 6 steps for collaborative problem-solving Thank you for listening! Please come back for Season 3 which will start with Building Better Boundaries. Works Cited Bolton, R. P. (1979). People Skills: How to assert yourself, listen to others, and resolve conflicts. New York: Simon & Schuster, Inc. Sande, K. (2004). The Peace Maker. Grand Rapids: Baker Books.

In this episode, we'll look at using assertive communication in when it's our turn to state our views, needs, feelings, and opinions in conflict. We'll discuss how Jesus was assertive, what it means to be assertive, and some myths and truths associated with this type of communication. We'll analyze the payoffs and penalties to each of the 3 main communication styles: Submissive, assertive, aggressive. We'll examine what's in it for me (WIIFM) and break down steps to form a solid assertive statement. We'll look at when this type of communication can come in handy beyond conflict resolution and answer some commonly asked questions about assertive communication. Works Cited Bolton, R. P. (1979). People Skills: How to assert yourself, listen to others, and resolve conflicts. New York: Simon & Schuster, Inc.

SHOW NOTES: Link to extended episode notes (hope it works!) - Season 2 Ep. 8: The Gift of Listening In this episode we discuss the role of listening in our lives and how it can transform conflict. Highlights of this episode include: · The benefits of robust listening skills · Definitions of listening and empathy · When it's not a good time to listen · Considering your intentions before listening · Active or Attentive listening · Empathic listening o Includes cautions for empathic listening James 1:19 provides some guidance including being quick to listen, slow to speak and slow to become angry. References Bolton, R. P. (1979). People Skills: How to assert yourself, listen to others, and resolve conflicts. New York: Simon & Schuster, Inc. Leal, B. I. (2017). 4 Essential keys to effective communication in love, life, work-anywhere! . Newberg, A. M., & Waldman, M. R. (2013). Words Can Change Your Brain. New York: Avery an imprint of Penguin Random House, LLC. Rogers, C. (1980). A Way of Being. Houghton Mifflin Company. Sande, K. (2004). The Peace Maker. Grand Rapids: Baker Books. How to Improve Your Empathic Listening Skills: 7 Techniques article https://positivepsychology.com/empathic-listening/ Contact me at - Iheartresolution@gmail.com My website: www.Iheartresolution.com

In Season 2, Episode 5 we discuss the effects of conflict and stress and suggested 6 steps for resolving conflict. In this episode we discuss the second step in resolving conflict which is to treat the other with respect. James 1:19 provides some guidance including being quick to listen, slow to speak and slow to become angry. In addition, this podcast considers body language, choice of words, and the language of cooperation – integral for conflict resolution. We'll also analyze altruistic punishment or the idea that we're biologically wired to punish those who fail to understand social reciprocity. This podcast addresses each of these components and provides ideas and insight that will help prepare you to engage with the other in a way that can build relationships and promote well-being. References Sande, K. (2004). The Peace Maker. Grand Rapids: Baker Books. Sapolsky, R. (2010). Stress and Your Body Course Guidebook. Chantilly, Virginia, United States. Wilmot, W. W., & Hocker, J. L. (2011). Interpersonal Conflict. New York: The McGraw-Hill Companies. The Art of Conflict Management: Achieving Solutions for Life, Work, and Beyond Part of the Great Courses Series by Michael Dues, Ph.D. Contact me at - Iheartresolution@gmail.com My website: www.Iheartresolution.com

In Season 2, Episode 5 we discuss the effects of conflict and stress and suggest 6 steps for resolving conflict. In this episode we discuss the first step in resolving conflict which is to step back, pause, prepare, and pray for your attitude. This podcast addresses each of these components and provides insight and ideas to help prepare you to engage with the other in a way that can build relationships and promote well-being. You can contact me at - Iheartresolution@gmail.com My website: www.Iheartresolution.com To support this podcast, click on: https://anchor.fm/christina-r-wilson/support You can also copy the link and paste it into your web browser. Thank you in advance! References Sande, K. (2004). The Peace Maker. Grand Rapids: Baker Books. Sapolsky, R. (2010). Stress and Your Body Course Guidebook. Chantilly, Virginia, United States. Wilmot, W. W., & Hocker, J. L. (2011). Interpersonal Conflict. New York: The McGraw-Hill Companies. The Art of Conflict Management: Achieving Solutions for Life, Work, and Beyond Part of the Great Courses Series by Michael Dues, Ph.D.

Conflict is unavoidable so what can one do? This podcast discusses the effects of conflict handled poorly, the impact and signs of stress as a result of conflict, and the benefits of conflict handled well. We also discuss the effects of conflict on children. I share some ideas for conflict mitigation and prevention, common conflict components, and basic ideas to prepare for and resolve conflict. For conflict coaching or training, I can be reached at Iheartresolution@gmail.com

Everyone faces failure to some degree. It doesn't feel good but is it always a bad thing? Listen and find out more about failure and how to survive and even thrive through failure.

In this episode we look at the difference between self-confidence and self-worth. We also review a new "self" word - self-regard. We compare yardsticks our culture and the media use to measure people versus what God says about us. Then we'll look at practical ways to begin to form a more pragmatic view of ourselves. SHOW NOTES: SHOW NOTES: Season 2 Episode 3 Amy Cuddy nonverbals https://www.youtube.com/watch?v=hI9kJuWEuIo 21-day reminder from www.Chellbee.com A. Review of our strengths: Answer the following: 1. What things am I good at? 2. What do I like about my body? 3. Some things I've done to help others 4. What do I value? 5. What are some compliments I've received? 6. Think of challenges you've overcome. 7. What makes me unique? 8. Times I've made others happy. B. Journal At the end of each day for 5 days Day 1 – I felt proud of myself when… Or I enjoyed… Day 2 – The highlight of my day was… 3 small successes I had today were… Day 3 – 3 unique things about me… My best attribute about me is… Day 4 – 5 things or people I'm thankful for I'm excited for… Day 5 – I feel best about myself when… 5 ways my life is awesome… Steven Furtick Meditation https://www.youtube.com/watch?v=7lNPJJpxkg4

Procrastination vs. Carpe Diem Season 2 Episode 2 In this podcast, we'll review some of the research regarding causes of procrastination. We'll look at generalized procrastination and the spiritual aspects of seizing the day through Bartimaeus. We'll hear from guests on their perspective of procrastination and look at some solutions. We've got this! SHOW NOTES: Research: • Procrastination is linked to higher levels of stress and lower wellbeing (Jaffe, 2013; Stead, Shanahan, & Neufeld, 2010; Hairston & Shpitalni, 2016). Specifically, according to Stead et al., “Anxiety and depression are positively correlated with self-report and behavioral measures of procrastination” (2010, p. 175). Further, Hairston and Shpitalni (2016) link procrastination to negative affect and self-reported sleep disturbances. According to Svartdal et al. (2018, p. 2) the adverse effects of procrastination include “increased stress, lower task performance, reduced wellbeing, regret and suffering, and risk of mental and physical illness.” Rick Warren's Devotional – Seize the Moment https://pastorrick.com/seize-the-moment/ Procrastination Blog https://positivepsychology.com/psychology-procrastination/ Causes of Procrastination: 1. Neuroticism Neuroticism is similar to worrying, trait anxiety, or negative affect, according to Steel (2007). 2. Impulsivity Impulsive people procrastinate, preferring to focus on desires of the moment (Steel, 2007) 3. Conscientiousness Conscientiousness includes variables such as distractibility (self-control), poor organization (structuring and planning one's life), low achievement motivation (goal setting, enjoyment of performance), and a gap between intention and action (Steel, 2007) 4. Lack of self-confidence or low self-efficacy Stemming from a fear of failure, both low self-efficacy and low self-esteem are associated with procrastination (Steel, 2007). 5. Discomfort dodging (Task aversion) Discomfort dodging includes tasks put off “because some parts of it are associated with uncomfortable and, possibly anxious, feelings” (Knaus, 1979, p. 5). 6. Perfectionism In his 1979 book Do It Now, William J. Knaus included a chapter on the association between perfectionism and procrastination. He states perfectionism is unrealistic and linked to fear of failure. However, Steel, an expert in the field, gives procrastination less credit, citing, “procrastinators are actually less likely, not more, to be perfectionists” (2007, p. 81). Skills: Ideas for getting started: 1. THE FIVE-MINUTE RULE. Do something you're avoiding for five minutes – if you hate it stop. Chances are once you get started you'll be good to go. Mary Poppins sang a song “Once begun is half done" 2. VISUALIZATION – Image successful completion of the task. Weird you say? Professional athletes, CEO's, and many successful do visualization on a regular basis. STEPS 1. Think of a past behavior or conflict that ended in disappointment. We'll use procrastination for this visualization. 2. Understand that, under the circumstances, you handled it the only way you could. (grace) 3. Think, “How could I have handled this with the wisdom I have now?” 4. Now, think back to that same situation. Immerse yourself in it as if it is recurring, using all of your senses. Be as specific as possible. This time, imagine yourself behaving masterfully. Seizing the day and starting on that project or communication. 5. Congratulate yourself for programming your own future. 3. MINDFULNESS In Unwinding Anxiety (2021), Judson Brewer discusses procrastination and the worry loop that leads to procrastination. He describes the standard habit loop as trigger, behavior, result.

Holidays can be tough. How can we skillfully negotiate holiday stress and interactions? https://documentcloud.adobe.com/link/track?uri=urn:aaid:scds:US:50666fcf-8a4d-4d29-9222-ef20d391ec1f

Welcome to Season 2 of Skilling It! In this episode we talk about elements of good relationships including trust, being non-judgmental, showing compassion and more. We discuss benefits of good relationships and the difference between active listening and empathic listening. Finally, we review very specific empathic listening skills. Links: How to Improve Your Empathic Listening Skills: 7 Techniques https://positivepsychology.com/empathic-listening/ Bible verse: Luke 8: 43-48

This podcast reviews the elements of good relationships, benefits of good relationships, and some ideas for creating better relationships and showing up!

In this episode we'll learn signs we're engaging in impression management and the consequences of this behavior. Next, we'll explore if Christians are exempt from it. Finally, we'll discuss some ideas and reasons to change these behaviors and a practice to help impression management awareness. Links: Insecure? Remember Whose You Are a devotion by Rick Warren https://pastorrick.com/insecure-remember-whose-you-are/ Impression Management: Considering Cultural, Social, and Spiritual Factors By Ashley R. Norris http://www.inquiriesjournal.com/amp/553/impression-management-considering-cultural-social-and-spiritual-factors#header1page1 Abundant Simplicity: Discovering the unhurried rhythms of graceby Jan Johnson InterVarsity Press, 2011 The Dangerous Art of Impression Management by Ronald E. Riggio, Ph.D. PsychologyToday.com Bible verses: John 8:12 “I am the light of the world. Whoever follows me will never walk in darkness, but will have the light of life.” Proverbs 19:5 “A false witness will not go unpunished, and he who speaks lies will not escape.” Proverbs 12:3 “It is honorable for a man to stop striving, since any fool can start a quarrel.” Mindful listening hints – because it's in conversation when we do the most impression management work · When listening – Make it your single point of focus · No multi-tasking o Don't consider your responses. Just listen · Listen openly – Non-judgmentally o Practice deep listening o Perspective taking – theirs · Speak with awareness o Pause before speaking o Monitor your thoughts o Consider the effects of your words o Allow the other time to respond

Episode 14 – Conflict Triggers In this episode we'll look at our conflict triggers or hot buttons. We learn what a conflict trigger is and the role our perceptions play in creating our trigger. We'll talk about the benefits of learning our what our triggers are and possible solutions for dealing with them. Links: https://www.youtube.com/watch?v=Fzn_AKN67oI&t=38s Bible: Love Overlooks Offenses a devotion by Rick Warren https://mail.google.com/mail/u/0/?tab=rm&ogbl#inbox/WhctKKWxRBcJMxWftPwqRnLvrncrHcTxLbddHDmdrXscHQSKsRrbjvNMntKTNhQnNxXNtRl Hot Buttons Scale link below - Copy and past the link into the top of your internet browser. https://documentcloud.adobe.com/link/review?uri=urn:aaid:scds:US:56d1cd28-2dfa-45f2-9606-40de15afecd8 Please let me know if it doesn't work. Contact me at Iheartresolution@gmail.com and I'll email you the Hot Buttons Scale. Thanks!

In this episode we'll look at passive-aggressive behavior and communication. Where does it come from? How can we identify passive-aggressiveness? What do we do if we're passive-aggressive or if we live with or love a passive-aggressive? Links: 8 Keys to Eliminating Passive-Aggressiveness by Andrea Brandt The Honest Truth About Passive-Aggressiveness by Stephen Witmer, July 12, 2016 https://www.desiringgod.org/articles/the-honest-truth-about-passive-aggressiveness Bible Zechariah 8:16 “These are the things you shall to; Speak each man the truth to his neighbor; Give judgment in your gates for truth, justice, and peace. Psalms 51:6 “Behold, You desire truth in the inwards parts, And in the hidden part you will make me to know wisdom.”

In this episode we'll look at the core elements of self-compassion and how it can benefit me physiologically and emotionally. We'll look at how self-criticism taps into our threat defense system and how to combat this with self-soothing. Finally, we'll look at suggestions to practice self-compassion.

Do you tend to be really hard on yourself? Do you feel overwhelmed when you fail? Are you confused about the difference between self-compassion and self-esteem? If you answered “yes” to any of these questions, listen to this episode of Skilling It! I'll discuss what self-compassion is and isn't. Where it fits in Christianity and look at a biblical perspective. We'll dispel some myths about it and take a survey to assess our self-compassion level. Join me for a splash of self-care. Links: Mindful Self-Compassion by Kristin Neff and Christopher Germer, PhD Jesus Calling by Sarah Young Self-Compassion from a Christian Perspective by Maryann Stigen, MA, LMHC, CPTT-C https://everettchristiancounseling.com/self-compassion-from-a-christian-perspective/

Dealing with difficult people can seem overwhelming but learning how to communicate with them can provide holistic improvements – that means it can change every area of our lives. In this episode we look at what the bible says about dealing with difficult people, facts about difficult people and conflict, what's in it for me, discerning if I'm a difficult person, and strategies to help us communicate effectively. Links: Costs Associated with Conflict in the Workplace, by Vivian Scott https://www.dummies.com/business/human-resources/employee-relations/costs-associated-with-conflict-in-the-workplace/ 5 Ways To Know If You're A Difficult Person, June 18, 2020, Dr. Kurt Smith https://www.dumblittleman.com/why-people-are-difficult/ Learning to Love Difficult People, Nov. 17, 2016, Rick Warren https://www.crosswalk.com/devotionals/daily-hope-with-rick-warren/daily-hope-with-rick-warren-november-17-2016.html 20 Expert Tactics for Dealing with Difficult People, March 3, 2015, Barbara Markway, PhD https://www.psychologytoday.com/us/blog/living-the-questions/201503/20-expert-tactics-dealing-difficult-people?amp Book recommendations: · People Skills by Dr. Robert Bolton · How to Listen so People will talk by Becky Harling · Getting to Yes by Fisher, Ury, and Patton · Crucial conversations by Patterson, et. al. · 8 keys to Eliminating Passive-Aggressiveness by Andrea Brandt

Acts of cruelty baffle us whereas acts of kindness move us. We can't control people who are cruel, but we can choose to be kind. In this episode we'll look at the spiritual, psychological, physiological, and social benefits of kindness and some simple ideas to spread kindness. Kindness Challenge: 10 Acts of Kindness Brett Blumenthal/Sheer Balance https://sheerbalance.com/kindness-challenge-10-acts-of-kindness/ KINDNESS IS AN ACT OF WORSHIP BY RICK WARREN — JULY 23, 2017 https://pastorrick.com/devotional/english/full-post/kindness-is-worth-the-cost/ The Importance of Kindness Karyn Hall Ph.D. https://www.psychologytoday.com/us/blog/pieces-mind/201712/the-importance-kindness?amp The heart and science of kindness Melissa Brodrick, MEd https://www.health.harvard.edu/blog/the-heart-and-science-of-kindness-2019041816447 Compartmentalized v. Integrated: The Mind of Elliot Rodger https://www.psychologytoday.com/us/blog/just-listen/201405/compartmentalized-v-integrated-the-mind-elliot-rodger?amp The art of kindness by Steve Siegle L.P.C. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-art-of-kindness Podcast - The secret ingredient to better mental health and how kindness change your brain by Dr. Caroline Leaf https://open.spotify.com/episode/2ywSJnfxKdO2FpFqDZcCmf?si=oyRfLVBvTz6s83qh3Swx3w&context=spotify%3Ashow%3A7zPnnLDZA9qb8mwuvlxoZZ&nd=1

This bonus episode includes 40 simple ideas for practicing gratitude every day.

SHOW NOTES: Episode 8: Safe, Effective, Free Mood Booster - Gratitude Correction: the Pew research article quoted in this episode was written in 2021 In this episode we discuss the multidimensional benefits of gratitude from a biblical perspective and using current research and learn 20 simple ideas for incorporating gratitude in daily life. Bible verse: “In everything give thanks: for this is the will of God in Christ Jesus for you.” 1 Thessalonians 5:18 KJV. Skill for today: Self-care – Gratitude Resources: 1. Many Americans continue to experience mental health difficulties as pandemic enters second year PEW RESEARCH, MARCH 16, 2021 https://www.pewresearch.org/fact-tank/2021/03/16/many-americans-continue-to-experience-mental-health-difficulties-as-pandemic-enters-second-year/ 2. Book - The Psychology of Gratitude by Robert Emmons and Michael McCullough 3. The Neuroscience of Gratitude and How it Affects Anxiety and Grief by Chowdhury - https://positivepsychology.com/neuroscience-of-gratitude/ Gratitude article by Floria - https://www.recognizeyourpotential.com/5-things-you-didnt-know-about-gratitude-that-you-can-start-today-to-enjoy-your-life-more/ 4. Daily Devotional – An attitude of gratitude By Keysian Gordon https://devotable.medium.com/daily-devotion-an-attitude-of-gratitude-c08046b75133 5. 40 Simple Ways To Practice Gratitude by Ciara Conlon https://www.lifehack.org/articles/communication/40-simple-ways-practice-gratitude.html

In this episode we discuss fear-based thoughts and how they can morph into self-sabotage and more ideas on where fear-based thoughts come from. Finally, I'll propose solutions for overcoming self-sabotaging behaviors. Bible verse: 2 Timothy 1:7 “For God has not given us a spirit of fear but of power and of love and of a sound mind.” Skill for today: Self-awareness – the gift that keeps on giving Fear Not—God Is for You! BY RICK WARREN — MARCH 21, 2021 https://pastorrick.com/fear-not-god-is-for-you-2/ Works Cited: Boss, K. (. (2020, June 29 ). Purposeful Social Selling Podcast. Retrieved from Episode 3: Sneaky Types of Self-Sabotage (Audio podcast): https://open.spotify.com/episode/4mSvHPpGonDb7ekpIq4dKX?si=yXZ_5-Y-Q9GDY7e1aFX_fA&nd=1 Kross, E. (2021). Chatter. New York: Penguin Random House LLC. Leaf, C. P. (2009). Who Switched Off my Brain. Southlake: Improv, Ltd>. Newberg, A. M., & Waldman, M. R. (2012). Words Can Change Your Brain. New York: Avery an imprint of Penguin Random House, LLC.

Some people have grown accustomed to toxic thoughts without realizing the detrimental effects. In this episode, we learn how toxic thoughts morph into self-sabotage. We'll discuss the definition of self-sabotage, some facts about self-sabotage, and discuss some specific examples. Finally, we'll look at self-sabotage as a defense mechanism. Works Cited Berg, K. (2015). Your Self-Sabotage Survival Guide. Pompton Plains: Career Press. Brenner, B. P. (2019, June 19). Stop Sabotaging Yourself: Tips for Getting Out of Your Own Way. Retrieved from Therapy Group of NYC: https://nyctherapy.com/therapists-nyc-blog/stop-sabotaging-yourself-tips-for-getting-out-of-your-own-way/ Ho, J. P. (2019). Stop Self-Sabotage. Toronto: Harper Wave. Jacobsen, S. (2016, May 10). Self Sabotage - What it Looks Like and Why You Do It. Retrieved from Harley Therapy Counselling Blog: https://www.harleytherapy.co.uk/counselling/self-sabotage.htm Raypole, C. (2019, November 20). How Self-Sabotage Holds You Back. Retrieved from Healthline: https://www.healthline.com/health/self-sabotage

Toxic thoughts sneak up on us before we recognize them. However, toxic thoughts have negative effects on our mind and bodies. This episode explains how a toxic thought forms, provides examples of toxic thinking, and reviews how to change toxic thoughts to positive or normative thoughts through persistence and practice.

Toxic thoughts sneak up on us and many times we don't even notice. However, toxic thoughts have negative effects on our mind and bodies. This episode explains how toxic thoughts form, the benefits of changing toxic thinking, signs we're in a negative thinking pattern, and ideas to transform toxic ruminations.

In episode 3 we begin to learn and develop emotional intelligence skills which are highly sought after in the workplace as they provide a rich foundation for teamwork and collaboration. In this episode we'll begin with self-awareness which is thought to be the foundation of emotional intelligence. We'll look at the benefits of increased self-awareness and practical exercises to help reach that goal. Finally, we'll take a closer look at self-awareness by analyzing our thoughts. I'll show you how thoughts and emotion affect each other and how negative thoughts might impact the body.

Listening is an interpersonal skill that builds empathy, influence, and better communication. Many courses teach us how to be better speakers and presenters but there are far fewer classes on how to listen well. In this podcast I introduce 4 techniques that help you become a better listener. Listening is one of the greatest gifts we can offer another person! Join me to enhance your listening skills.