The Mindful Kind

Hello and welcome to episode 323 of The Mindful Kind podcast.  In this episode, you'll learn about the Status Quo Bias and how it might be protecting you and, also, how it might be holding you back.  As you'll hear in the episode, I've recently started a new full time job and made the difficult decision to take some time away from podcasting. If you'd like to stay up to date with my work, I highly recommend joining my email list here: www.rachaelkable.com/subscribe You can also find the show notes and links to further resources at www.rachaelkable.com/podcast/323 Thank you so much for listening and take care, Mindful Kind. 

Hello and welcome to episode 322 of The Mindful Kind podcast.  In this episode, you'll hear some great questions from the students inside my Derail Imposter Syndrome Online Course.  The questions include:  - I just started a new job and I feel like a fraud. Everyone seems so much more qualified than I am and I'm worried I'm in way over my head. What should I do? - I struggle with self-sabotage and whenever I feel like I'm close to success, I usually find a way to destroy it. Is there anything I can do to stop sabotaging myself? - I feel like I'm trying to pretend I'm perfect, especially at work, and it's exhausting. Why can't I just let myself make mistakes sometimes? Don't forget to head over to www.rachaelkable.com/podcast/322 to grab your spot inside the Derail Imposter Syndrome Online Course.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 321 of The Mindful Kind podcast (and the fourth episode in the relationships mini-series).  In this episode, you'll learn about emotional vulnerability in relationships, including why it's so important and some of my favourite tips to help you implement it.  Don't forget to visit www.rachaelkable.com/podcast/321 to get your copy of my Self-Compassion Meditation Album and find the writing prompts to help you practice acknowledging your emotions.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 320 of The Mindful Kind podcast.  In this episode, you'll learn some of my best tips for developing healthier and more vibrant relationships, including: - Asking for help and support in specific ways - Learning to disagree with compassion - Developing your emotional intelligence Head over to www.rachaelkable.com/podcast/320 to find out more and enrol in a wonderful course about relationships on Mindvalley! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 319 of The Mindful Kind podcast. In this episode, you'll discover my best tips for being more present in your relationships, including: Tip 1: Develop small habits that help you spent quality time with your loved ones Tip 2: Organise regular adventures with people you care about Tip 3: Look after your own needs Tip 4: Ask more questions in an open-minded and curious way Tip 5: Create a consistent mindfulness practice Head over to www.rachaelkable.com/podcast/319 to enrol in Mindfulness Made Easy and start creating your own mindfulness practice today! Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 318 of The Mindful Kind podcast. In this episode, you'll learn about expectations in relationships and how expectations that are either too high or too low can damage important relationships in your life.  You'll also learn some tips for managing your expectations well, including:  - Expressing your expectations assertively and compassionately  - Learning to be flexible with some of your expectations  - Letting go of unrealistic or unhelpful expectations Head over to www.rachaelkable.com/podcast/318 to download a free copy of my Mindful Communication Guide.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 317 of The Mindful Kind podcast.  As someone who struggled with meditation for a long time thanks to my busy mind, I'm particularly passionate about this topic!     Meditation can be an incredible practice, but it can also be really challenging for anyone who finds it hard to focus. So, in this episode, you'll discover some great meditations for people with busy minds, including: - mindful walking - short breathing techniques - visualisations  Head over to www.rachaelkable.com/podcast/317 to grab a copy of my Relaxation Meditation Album, which features some of the meditations described in this episode.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 316 of The Mindful Kind podcast.  In this episode, you'll learn about the interesting ways that self-love can impact on your relationships.  For example, you might become less judgemental and people will feel like they can be more open with you!  Head over to www.rachaelkable.com/podcast/316 to read my article about implementing self-love after a tough day.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 315 of The Mindful Kind podcast.  In this episode, you'll learn about negative and optimistic attributional styles and how they can impact your life.  You'll also discover some real examples of attributional styles so you can understand how they might be arising in your life, too. Head over to www.rachaelkable.com/podcast/315 to grab your free copy of my favourite list of affirmations! Thank you for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 314 of The Mindful Kind podcast.  In this episode, you'll discover why it can be important to practice giving people the benefit of the doubt (including some interesting research about happiness!).  You'll also hear some of my favourite reasons for giving people the benefit of the doubt, including: - It helps me feel less stressed - I feel more compassionate and optimistic  - It's taught me to forgive myself more for my own mistakes Please note that it's not necessarily always a good idea to give people the benefit of the doubt! Make sure you tune into the episode to find out why.  Don't forget to visit www.rachaelkable.com/podcast/314 to download your free copy of my guide, Appreciate And Reflect On The Year That's Gone By.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 313 of The Mindful Kind podcast. In this episode, I'm really excited to share some things I'll be focusing on in 2022, including: 1: Giving people the benefit of the doubt 2: Slow mindful movement 3: Cooking 4: Going on new adventures Head over to www.rachaelkable.com/podcast/313 to find the link to my article, Rach's Recommended Resources: The Best Books And Podcasts For Greater Wellbeing, Mental Health, and Happiness.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 312 of The Mindful Kind podcast. In this episode, you'll discover three important stages that can be helpful when you're making choices that feel right for you. Stage 1: Collect new information with an open mind (even if you don't agree with it!) Stage 2: Analyse new information and ask yourself helpful questions, like "Could it be good or interesting if I apply my new knowledge to my life?"  Stage 3: Experiment and adjust. If you decide to apply new things in your life, notice what works well (and what doesn't!).  Note: In the episode, I mentioned that I've recently started practicing Qigong and I'm really enjoying it! Click here to watch a masterclass on Qigong or click here to enrol in the same course I've been studying. (Please note these are affiliate links and I may receive a commission if you make a purchase at no extra cost to you).  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 311 of The Mindful Kind podcast. In this episode, you'll discover four things that can be helpful to do when you're feeling a bit lost (based on my own experiences over the last week!). 1: Take the pressure off yourself and try to avoid making big decisions or changes if you don't feel ready 2: Clean and organise your home or workspace 3: Spend time in nature 4: Remember that feeling lost is usually a temporary experience and simply try to do the best you can to support yourself Don't forget to subscribe to The Mindful Kind podcast and head over to my website to join my newsletter list at www.rachaelkable.com Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 310 of The Mindful Kind podcast.  First of all, I have some very exciting news to share! My new online course, Derail Imposter Syndrome, is currently open for enrolment until 8pm AEDT, 15th Dec 2021. Head over to www.rachaelkable.com/podcast/310 to learn more and secure your spot! In this episode, you'll discover some key signs of Imposter Syndrome, including: - feeling like an imposter despite evidence that says otherwise - feeling exhausted or burnt out - sabotaging your success - attributing your success almost exclusively to external things - feeling distressed by mistakes or setbacks Please keep in mind that this isn't an exhaustive list of signs of Imposter Syndrome and you don't have to experience every sign, either! Thanks so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 309 of The Mindful Kind podcast.  Before we dive into the reasons that might be holding you back from success, there's something important to consider...  What does success actually mean to you?  Once you feel more clear about that, it's time to take a look at some things that might be holding you back.  1: Not knowing how to reassure yourself 2: Sabotaging your success or not taking the right actions 3: Lack of confidence  4: Imposter Syndrome Head over to www.rachaelkable.com/podcast/309 to subscribe to my newsletter and be the first to know when my new online course, Derail Imposter Syndrome, goes live! Thanks so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 308 of The Mindful Kind podcast.  In this episode, you'll hear about some of my experiences with Imposter Syndrome, including how it stopped me from becoming a psychologist and how it almost interfered with my dream of writing a book! You'll also hear about some experiences from people in my community and how Imposter Syndrome impacted their lives, too. Understanding Imposter Syndrome and how it might be affecting you can be a great step forward! So be sure to listen to the stories and ask yourself - do you see any similarities? Could you be experiencing Imposter Syndrome?  And if you'd like to work on overcoming Imposter Syndrome even more, stay tuned for my upcoming online course, Derail Imposter Syndrome! Head over to www.rachaelkable.com/podcast/308 to sign up for my email list. That way, you'll be the first to know when enrolment opens for Derail Imposter Syndrome:)  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 307 of The Mindful Kind podcast.  In this episode, you'll learn about emotional dumping and strategies to help you stop yourself from doing it too much! I learned about the concept of emotional dumping in Dr Nicole LePera's book, How to Do The Work. Here are the strategies I shared in the episode: 1: Ask for someone's permission before you start talking about any intense emotional experiences 2: Find a variety of ways to cope with your emotions, such as meditating, journaling, and exercising 3: Talk to different people about your emotions, rather than relying on just one person and do your best to find solutions, instead of just talking about intense emotional experiences If you feel like other people are regularly "emotionally dumping" on you, try implementing more boundaries. You can learn about this in episodes 254, 255, and 258 of The Mindful Kind podcast.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.   

Hello and welcome to episode 306 of The Mindful Kind podcast. In this episode, you'll learn about unmet needs and how to deal with them in compassionate ways.  Getting our important needs met isn't always possible, which is why it can be so helpful to know how to look after ourselves well when that happens.  Here are some simple and self-compassionate ways to deal with unmet needs: - use self-soothing touch - engage in kind self-talk - make a positive plan to get your needs met in the future - talk about your needs with someone you trust If you're feeling alone and you're looking for someone to talk to about your unmet needs, I highly recommend checking out the sponsor of this episode, BetterHelp. Head over to trybetterhelp.com/themindfulkind to receive 10% off your first month.  Thanks so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 305 of The Mindful Kind podcast about dealing with resentment.  In this episode, you'll learn more about what resentment is and some strategies that I've found helpful when I'm dealing with it, including: - Practice observing resentment and understanding what it feels like and why it occurs - Explore if the resentment might be telling you something important. For example, is it a sign that you might need to seek extra support, communicate more effectively, or stand up for yourself? - Give yourself time to heal from resentment, but also look for opportunities to be honest about it (especially if resentment is appearing in your close relationships) Don't forget to visit www.rachaelkable.com/podcast/305 to sign up for my email list! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 304 of The Mindful Kind podcast.  In this episode, you'll discover a brief overview of mindfulness and three things you should know about practicing it. Then, you'll find out some interesting ways that mindfulness can boost your energy, including: - potentially improving your quality of sleep - reducing emotional suppression - encouraging "single-tasking" Head over to www.rachaelkable.com/podcast/304 to enrol in my signature online course, Mindfulness Made Easy! Thanks so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 303 of The Mindful Kind. In this episode, you'll learn about my personal "emergency" self-care plan for times when I'm struggling with anxiety. Please keep in mind that this plan is based on my own research and experiences and I highly recommend that you seek out good-quality support from a mental health professional to create your own plan. Below are some of the key elements of my self-care plan for anxiety. 1: Minimise stress triggers as much as possible (keep in mind, this is only a short-term solution I use when I'm dealing with high anxiety) 2: Talk about my feelings with someone I trust or write them down somewhere private 3: Be aware of my unhelpful coping mechanisms and try not to engage in them. I try to make choices that might improve my mental wellbeing, not potentially cause further harm or pain 4: Create things to look forward to, like a catch up with a friend or a book arriving in the mail 5: Be prepared to ride the waves of anxiety, knowing that feelings ebb and flow If you'd like to learn more about my experiences with mental health and being an over thinker, check out my free online workshop, 3 Secrets You Need to Know to Level Up With Mindfulness. You'll find the link at www.rachaelkable.com/podcast/303 Thanks so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 302 of The Mindful Kind podcast.  In this episode, you'll discover the simple things I've been doing in my own life to help manage stress during a busy season of my life.  1: Meditation. I've particularly been enjoying sitting outside in the sunshine for a few minutes and practicing mindfulness. 2: Slow yoga classes at night-time (with most of the lights off for added coziness). 3: Listening to podcasts, including The Aubrey Marcus Podcast. You'll hear rich and authentic conversations between Aubrey Marcus and his brilliant variety of guests, including Layla Martin, Simon Sinek, and many more! Click here to check it out. Thank you to The Aubrey Marcus Podcast for sponsoring this episode of The Mindful Kind! 4: Asking for hugs and using self-soothing touch to help manage stress. 5: Mindful walking! So, those are five things that have been helping me find calmness during an emotional and stressful time in my life. I hope you enjoy trying them out for yourself! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 301 of The Mindful Kind podcast. In this episode, I've shared some of the signs I tend to look for when I'm trying to decide if I'm able to trust someone. Please keep in mind that these signs are not fool-proof, nor are they always accurate!  These signs can simply be helpful guidelines when choosing how much to trust someone. Sign 1: Trustworthy people often help others feel at ease - you won't be worried about them hurting you, shocking you, or being overly unpredictable. Sign 2: A trustworthy person will tend to respect your boundaries and won't make you feel like you're not good enough. They'll show compassion, acceptance, and empathy. Sign 3: Another sign that someone is trustworthy is that they won't be afraid to be vulnerable with you. However, they'll also take the time to build a strong relationship with you before they show you their vulnerabilities.  Sign 4: Someone who doesn't regularly break other people's trust is more likely to be trustworthy. While this might seem obvious, it can be important to keep this in mind! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 300 of The Mindful Kind podcast! To celebrate 300 episodes, I'll be sharing five of the best tips I've discovered over the last 6 years of podcasting to help you boost your wellbeing and enhance your life. Below, you'll learn about these tips and find some additional resources you can explore! And head over to www.rachaelkable.com/podcast/300 to sign up for my free online workshop, 3 Secrets You Need to Know to Level Up With Mindfulness! Tips for a meaningful life: Tip 1. Be kind to yourself and develop your self-esteem. Here are some resources to help you get started: - Self-compassionate activities for a difficult day - Self-compassion meditation album - Self-compassion exercises by Dr Kristin Neff Tip 2. Manage stress in ways that feel effective for you! Check out: - 15 micro-improvements to help you manage stress - A daily stress management plan - Book: "The Stress-Proof Brain" by Melanie Greenberg Tip 3. Nurture the positive relationships in your life. Learn about your attachment style, how to improve your communication, how to be an empathic friend... There are so many ways to nurture your relationships! Tip 4. Prioritise positive habits and look after your health. Some of my favourite positive habits include eating mindfully, drinking plenty of water, journaling, and getting enough sleep. Tip 5. Develop a consistent mindfulness practice. Head over to www.rachaelkable.com/podcast/300 to sign up for my free online workshop, 3 Secrets You Need to Know to Level Up With Mindfulness! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 299 of The Mindful Kind podcast. In this episode, you'll discover some strategies for dealing with disappointment, including:  - acknowledging and tolerating your feelings of disappointment - remembering that disappointment shows you care about something - identifying cognitive distortions, like rosy retrospection and overgeneralisation  - talking about your disappointment - manage your expectations Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 298 of The Mindful Kind podcast.  In this episode, you'll discover an interesting concept that involves assuming the best in some situations. Please keep in mind that assuming the best won't be appropriate for every situation, so please use your best judgement! There are three great things that can happen when you try to assume the best: 1: You might feel more compassionate towards other people 2: You'll feel more hopeful about the future 3: You'll have more confidence in yourself when you're trying new things Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 297 of The Mindful Kind podcast.  In this episode, you'll learn about toxic positivity and how you can protect yourself from it. Please keep in mind that toxic positivity can be a complicated issue and there might not always be a "black and white" solution. Here are some strategies for protecting yourself from toxic positivity: Don't blame yourself if someone says you're not "happy enough." You might like to remove yourself from the situation and take some time to process your feelings where you feel safe. Use a self-soothing strategy, like soothing touch or a self-compassionate affirmation. Honour your emotions and needs. Don't forget to subscribe to The Mindful Kind podcast so you won't miss any future episodes! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 296 of The Mindful Kind podcast.  In this episode, you'll learn about some practical strategies to help you be more optimistic during difficult times.  To understand optimism a little more, be sure to check out episode 114 of The Mindful Kind, "Outlooks on Life: Optimism." Please keep in mind that you don't have to feel happy in order to be optimistic! Below are three strategies to help you be more optimistic during difficult times: 1: Identify the loudest negative thought and gently challenge it (then focus your attention on a more optimistic thought)  2: Practice gratitude or observing your strengths during difficult times 3: Take empowered action. Choose one small thing you can do to help make the difficult situation a little better Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 295 of The Mindful Kind podcast. In this episode, you'll learn about an "assertiveness hangover" - a concept inspired by a recent session with a wonderful client.  An assertiveness hangover can occur after you clearly implement your boundaries, but then feeling guilty or worried about them. If you'd like to learn more about assertiveness, read chapter 15 of The Mindful Kind book and listen to episode 102 of The Mindful Kind podcast. Here are 3 steps for dealing with an assertiveness hangover: 1: Reassure yourself and commend yourself for being assertive. 2: Feel your emotions (eg guilt or worry) without reacting to them. 3: Keep being assertive! Watch out for the benefits of it and keep building your skills. To find out more about working with me via Skype, head over to www.rachaelkable.com/podcast/295. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 294 of The Mindful Kind podcast! In this episode, you'll learn more about kindness and how it can be beneficial for you and the people around you. You'll also learn a specific way you can be more kind this week (or anytime, really!) - by using kind statements. Here are the statements you could use to offer kindness to someone else: 1: I really admire the way you... (insert what you admire) 2: You brightened my day because... (insert why they brightened your day) 3: It's awesome spending time with you 4: I'm here for you if you need me 5: You're doing really well Good luck trying these out:)  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!

Hello and welcome to episode 293 of The Mindful Kind podcast.  In this episode, you'll learn about one of the key personality traits called agreeableness.  Not only will you learn about the benefits of agreeableness (including increased happiness), but you'll also discover how too much agreeableness might be holding you back. Below are the resources mentioned in this episode. Book: Be Who You Want by Christian Jarrett Book: The Mindful Kind by Rachael Kable Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 292 of The Mindful Kind podcast.  In this episode, you'll discover the best goal-setting strategy I've come across this year; If-Then Plans! In the 1990s, psychologist Peter Gollwitzer found that people were more likely to achieve their goals when they created if-then plans (and further studies have confirmed this!). So, in this episode, I'll guide you to create your own if-then plans (including alternative if-then plans). Head over to www.rachaelkable.com/podcast/292 for more goal-setting resources I've created to help you reach your greatest dreams:)  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 291 of The Mindful Kind podcast.  In this episode, you'll learn about The Illusion of Transparency - the tendency to greatly overestimate how much other people know your mental state.  Understanding The Illusion of Transparency can help you feel more confident, improve your communication skills, and strengthen your relationships.  Don't forget to head over to www.rachaelkable.com to sign up for my newsletter list! Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 290 of The Mindful Kind podcast.  Last week, a friend of mine asked me to send her some kind words and reassurance and it got me thinking - maybe, you could use some, too! Tune into this episode if you've had a rough day or if you're feeling vulnerable and I'll tell you a few things that might be helpful.  Don't forget to head over to www.rachaelkable.com/podcast/290 to enrol in my mini-course, Self-Care For Busy People, for free! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 289 of The Mindful Kind podcast.  One of my listeners recently asked me a great question - am I analysing myself too much? In this episode, you'll discover some of the signs that you might be analysing yourself (and others) too much. Plus, you'll hear four strategies to help you stop over-analysing, including: - How to take "The Gentle Approach" when it comes to personal development  - Using stress as a signal to slow down - Focusing on yourself more than you focus on other people - Prioritising fun! Don't forget to tune in to these episodes of The Mindful Kind: 281 (Stop fixing other people's problems so much) and 288 (A surprising stress management technique). Head over to www.rachaelkable.com/podcast/289 to grab your copy of A 5-Step Guide To A Happier, More Mindful Life.  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 288 of The Mindful Kind podcast. In this episode, you'll learn about a helpful stress management technique called "Personal Thinking Time." Not only do I enjoy using this technique myself, but I often recommend it to my clients, as well.  Here are some tips for implementing Personal Thinking Time: Minimise distractions  Be open-minded. Some sessions might feel effortless and productive, while some might feel challenging or confronting Save your "over-active" thoughts for Personal Thinking Time Remember you can end your session whenever you want To find out more about working with me one-on-one via Skype, head over to www.rachaelkable.com/podcast/288  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 287 of The Mindful Kind podcast.  In this episode, you'll learn about The Ostrich Effect and how it can create stress in your life.  You'll also discover a challenge to start overcoming The Ostrich Effect! To complete the challenge, try to do the following: Identify a problem in your life you've been avoiding (it can be big or small) Write down all the potential actions you could take to deal with the problem Choose one action (or develop a plan of actions) and start implementing it Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 286 of The Mindful Kind podcast.  In this episode, you'll learn about discomfort and how it can increase gratitude, happiness, and life satisfaction. Here are the key take-aways: People who experience adversity are more likely to appreciate small pleasures (as long as their adversities are in the past) Too much of a good thing can become unpleasant Discomfort can lead to an increase in mindfulness and a decrease in stress The strategy I share for embracing more discomfort is to go outside your comfort zone and try new things, then allow yourself to process challenging emotions that might arise along the way. Head over to www.rachaelkable.com/podcast/286 to grab a free chapter of The Mindful Kind book, called "Exploring Outside Your Comfort Zone." Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 285 of The Mindful Kind podcast. In this episode, you'll learn about some interesting research about enjoyable activities and how they can contribute to happiness. Here are some of the resources mentioned in the episode: Book: "Be Who You Want" by Christian Jarrett Study about enjoyable activities  Head over to www.rachaelkable.com/podcast/285 to grab your copy of "A Powerful 5-Step Guide to a Happier, More Mindful Life When it comes to engaging in enjoyable activities, don't forget that quality can be more important than quantity, be as mindful as you can (and avoid thinking about work), and try engaging in a variety of enjoyable activities, such as listening to music, reading books, catching up with relatives, and attending sports events. Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 284 of The Mindful Kind podcast.  In this episode, you'll learn about The Spotlight Effect and how it can amplify feelings of self-consciousness. You'll also discover three strategies to help reduce the impact of The Spotlight Effect, including: Remind yourself about the real impacts of The Spotlight Effect Change your perspective by asking yourself, "Will this matter in 5 years?"  Take a look around and acknowledge that the majority of the people will be experiencing The Spotlight Effect, too, which means they're much more preoccupied with their own mistakes and flaws than paying attention to yours. Thank you to BetterHelp for sponsoring this episode of The Mindful Kind podcast. Head over to betterhelp.com/themindfulkind to receive 10% off your first month.  Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 283 of The Mindful Kind podcast. In this episode, you'll discover some fun and effective techniques to help you calm down quickly and savour times of rest, including: The "Relax with the Exhale" breathing technique A mindful listening technique Creating your own self-compassionate affirmation  I highly recommend that you experiment with these techniques during times of rest, instead of scrolling on your phone, and during challenging times, too. To find out more about The Mindful Kind coaching with Rachael Kable, head to: https://www.rachaelkable.com/mindfulnesscoaching Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 282 of The Mindful Kind podcast.  If you find yourself being overly critical of your past mistakes and struggling to move on, this episode is for you! You'll learn about some of the reasons why you might find it challenging to move on from mistakes. And, you'll discover four strategies to help you let go of past mistakes, including: Turning your mistakes into lessons Apologising for your mistakes in meaningful ways so they feel resolved Talking about your mistake with someone compassionate and non-judgemental Resisting the urge to dwell on your mistakes Thank you to BetterHelp, a professional online counselling service, for sponsoring this episode of The Mindful Kind. Head over to betterhelp.com/themindfulkind to receive 10% off your first month! Thanks so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 281 of The Mindful Kind podcast.  In this episode, you'll discover why it's important to stop trying to fix other people's problems so much and some helpful tips that can help you step back, including: Asking people how they would like to deal with their own challenges. Listen to their ideas and support them, rather than jumping in with your advice.  Focusing on your own problems and challenges. Accepting that mistakes, failures, and hard lessons are a normal part of life for everyone. It can sometimes be more helpful to help someone heal after they fall than to stop them trying to fly in the first place.  In the episode, I mention the Enneagram test. Here is the one I used to find out my personality type: https://www.eclecticenergies.com/enneagram/test Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 280 of The Mindful Kind podcast. In this episode, you'll discover some ways to cope with sadness. First, here are some important things to keep in mind: Sadness can be a normal experience and it's not something you have to ignore or push away If you feel prolonged or intense sadness, it can be very helpful to check in with a mental health professional Sadness won't always follow a "normal" pattern or make sense There are also benefits of feeling sad (click here to check out an article about it) Now, here are some strategies for dealing with sadness: Acknowledge when you're feeling sad (without judgement) Create time and space to slow down and do small, nice things that create pleasure Talk about how you feel with someone you trust If you're not sure who to talk to about sadness, I highly recommend my sponsor, BetterHelp, an online counselling service. Head over to betterhelp.com/themindfulkind to receive 10% off your first month.  Make sure you tune into the episode to discover some bonus strategies for coping with sadness from my wonderful Instagram community. Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 279 of The Mindful Kind podcast. In this episode, you'll learn about three steps I use (or do my best to use!) to let go of feelings of embarrassment.  The steps include: Experiencing and processing embarrassment Reassuring myself with compassion Allowing time to heal embarrassment and talking openly about my real feelings I hope you enjoy the episode! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 278 of The Mindful Kind podcast.  In this episode, you'll be learning about The Illusion of Control and how it can interfere with your life. You'll also hear about my own experiences with The Illusion of Control and my favourite strategies for dealing with it. Thank you to BetterHelp for sponsoring this episode of The Mindful Kind podcast. Head to www.betterhelp.com/themindfulkind to receive 10% off your first month.  Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 277 of The Mindful Kind podcast.  In this episode, I've answered a question from some of my listeners about what to do when life feels out of control.  Tip 1: Make at least one small decision every day that feels right for you Tip 2: Practice setting and maintaining your boundaries (check out episodes 254 and 255 for more information about boundaries) Tip 3: Prioritise breaks so you can rest and gain clarity Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 276 of The Mindful Kind podcast.  In this episode, you'll learn how to overcome imposter syndrome, but before you tune in, make sure you check out the previous episode, 275: Signs of Imposter Syndrome.  The tips for overcoming imposter syndrome include: - practice identifying imposter syndrome by questioning negative thoughts about yourself and your success - take a realistic look at your skills and contributions - remind yourself that no one is perfect and everyone makes mistakes. Mistakes don't automatically mean you're not good enough! Thank you to BetterHelp for sponsoring this episode of The Mindful Kind podcast. Head to www.betterhelp.com/themindfulkind to receive 10% off your first month.  If imposter syndrome resonates with you, I'd love to hear about it! Please feel free to send me an email at hello@rachaelkable.com Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 275 of The Mindful Kind podcast. In this episode, you'll learn what imposter syndrome is and four signs that you might be experiencing it, including: Sign 1: Having perfectionistic tendencies Sign 2: Doubting your success Sign 3: Downplaying your achievements to others Sign 4: Feeling like an imposter (even when you're not) and worrying about being "found out" Be sure to stay tuned for episode 276 of The Mindful Kind podcast which will share some ways to overcome imposter syndrome.  A huge thank you to my wonderful listeners for all the support over the years - The Mindful Kind recently reached 8 million downloads! I'm so grateful to everyone who tunes in and I'm excited for the next chapter:) Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 274 of The Mindful Kind podcast.  In this episode, you'll learn about three things I've tried to give up to help myself build my confidence, including: Constantly asking for reassurance  Doubting past decisions Comparing myself to other people Giving up these activities as much as possible has allowed me to feel much more confident, and I hope you enjoy learning more about them! If you'd also like to learn how to be kinder to yourself, be sure to check out my Self-Compassion Meditation Album here: https://www.rachaelkable.com/selfcompassion-album  Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 273 of The Mindful Kind podcast. In this episode, you'll learn about habit tracking and three tips to help you implement habit tracking yourself, including: Using variety to your advantage and regularly shaking up your habits to keep them interesting Giving yourself plenty of flexibility to achieve your habits Keeping your habit tracking simple and straightforward  Head over to www.rachaelkable.com/podcast/273 to find my favourite habit tracking resource and a discount code you can use! Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.