Podcasts about self compassion

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  • 1,965PODCASTS
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  • May 27, 2022LATEST

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Best podcasts about self compassion

Show all podcasts related to self compassion

Latest podcast episodes about self compassion

Journey Beyond Divorce Podcast
Healthy Romantic Relationships: Entering New Relationships with a Positive Mindset and Self Compassion

Journey Beyond Divorce Podcast

Play Episode Listen Later May 27, 2022 44:34


Welcome to our Healthy Romantic Relationship Series and today's episode: Entering New Relationships with a Positive Mindset and Self Compassion.  As we dive into this topic, Dr. Jennifer Reid, who is a psychiatrist and award-winning educator with a practice in Philadelphia, shares the importance of realizing how we are wired and therefore how we communicate and react in relationships.  Jennifer invites us to create a safe space to speak to our partner and the critical skill of active listening.  We cover the challenges with expectations, the role of sex and your ability to know and be able to express what you need and the brilliance of gratitude, positivity and the skill of  acknowledging our partner when we feel loved by them.   Dr. Jennifer Reid also writes and podcasts as The Reflective Doc, sharing practical mental health information to those who may not have access to adequate care and support. She trained at Columbia University and UCLA, and is on the clinical faculty at the University of Pennsylvania. She is also a frequent guest on podcasts and a regular contributor to Psychology Today and Doximity.    You can reach Jennifer at  TheReflectiveDoc.com The Reflective Doc Podcast     Request a Free Jump Start Call at https://www.jbddivorcesupport.com/jumpstart   For more information on Journey Beyond Divorce visit:  www.jbddivorcesupport.com

What's Next! with Tiffani Bova
Embracing the Awesome Human Within with Nataly Kogan

What's Next! with Tiffani Bova

Play Episode Listen Later May 26, 2022 31:03


Welcome to the What's Next! podcast with Tiffani Bova. We were lucky to find the awesome human Nataly Kogan and invite her on the What's Next! Podcast to discuss emotional fitness and how to find inner happiness. She is the author of multiple books, most recently The Awesome Human Project: Break Free from Daily Burnout, Struggle Less, and Thrive More in Work and Life which helps people learn how to rest and feel more joy. A leading expert on emotional fitness, Nataly Kogan is an entrepreneur, best-selling author, and keynote speaker on a mission to help millions of people struggle less and thrive more in work and life. Nataly immigrated to the US as a refugee from the former Soviet Union when she was 13 years old. Starting her American life in the projects and on welfare, she went on to reach the highest levels of corporate and startup success. But after years of chasing a non-existent state of nirvana she suffered a debilitating burnout that led her to find a new way to live and work. Today, she helps Awesome Humans live and work with more connection, joy, and meaning by sharing her science-backed skills and practices.   THIS EPISODE IS PERFECT FOR…  all levels of workers that are suffering from unprecedented levels of burnout and are seeking a means to break free from the cycle.   TODAY'S MAIN MESSAGE… The best way to learn how to care about others is to first learn how to care for yourself. But sometimes our brain is hardwired for uncertainty, so we must become the editor of our own thoughts and have the mindset for self-compassion. That means learning to take a break for a restorative rest so we can focus on what's truly meaningful to us.   WHAT I LOVE MOST… Nataly's core belief is that we are all awesome humans who have goals and purpose and meaning in their lives. But also, some days we don't have that awesomeness and we are just human – that's okay too.     Running time: 31:02   Subscribe on iTunes     Find Tiffani on social: Facebook Twitter LinkedIn   Find Nataly online: Official Website Twitter LinkedIn   Nataly's Book: The Awesome Human Project: Break Free from Daily Burnout, Struggle Less, and Thrive More in Work and Life

Self Kindness with Pete
Enough Already!! Radically Healing this World!

Self Kindness with Pete

Play Episode Listen Later May 26, 2022 5:32


I believe I have some answers here.   This brings it back to each of us.  I believe this is the HOW!   I begin with how My Covid, gun violence, my mom's dementia are all connected   It's time, we've had enough Set up a free consultation Here

Your Life In Process
A Meditation For Physical Pain: Zooming In And Out by Dr. Christiane Wolf

Your Life In Process

Play Episode Listen Later May 25, 2022 10:49


Please enjoy this 8-minute meditation for physical pain by Christiane Wolf. About Christiane WolfChristiane Wolf, M.D., Ph.D. is a former physician, internationally known mindfulness and Insight (Vipassana) meditation teacher. She is passionate about translating ancient wisdom teachings into accessible and applicable modern-day language. She aims to live from the heart informed by the brain and inspires her students to explore the same. She is the author of “Outsmart Your Pain – Mindfulness and Self-Compassion to Help You Leave Chronic Pain Behind” and the co-author of the classic training manual for mindfulness teachers “A Clinician's Guide To Teaching Mindfulness”. Christiane is the lead-consultant and teacher trainer for the VA's (US Department of Veteran Affairs) National Mindfulness Facilitator Training and a senior teacher at InsightLA. She is the mom of three amazing humans and can usually be found in the Los Angeles area training for ultramarathons and triathlons.  Thank you for listening to Your Life in Process! If you have any questions or feedback you can email me, send me a voice message at (805) 457-2776, or message me on http://instagram.com/drdianahill (Instagram). Remember when you become psychologically flexible, you become free. Subscribe for free on https://podcasts.apple.com/us/podcast/your-life-in-process/id1596820706 (Apple Podcasts), https://open.spotify.com/show/1Kpkt3xGpyZm5UQYMKu4Uo (Spotify), https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5jYXB0aXZhdGUuZm0veW91ci1saWZlLWluLXByb2Nlc3Mv (Google Podcasts) Follow Diana on https://www.youtube.com/drdianahill (YouTube) Follow Diana on https://www.instagram.com/drdianahill/ (Instagram) Follow Dana on https://www.facebook.com/drdianahill/ (Facebook) Diana's https://drdianahill.com/ (Website)

Yogaland Podcast
8-Minute Self-Compassion Meditation

Yogaland Podcast

Play Episode Listen Later May 25, 2022 13:07


Practice turning toward yourself with gentleness and self-compassion in this 8-minute meditation.Support this show http://supporter.acast.com/yogaland. See acast.com/privacy for privacy and opt-out information.

Depression Detox
311 | Mike Robbins: "Start Receiving"

Depression Detox

Play Episode Listen Later May 25, 2022 16:37


You're about to go to sleep. But before you turn off the lights, you take a few minutes to reflect on your day.    What are the things that go through your mind?    I bet I can tell you.    It's probably all the things you did wrong, things that upset you, and things to worry about for the next day.    This has a profoundly debilitating effect on our emotions and our well-being.    But you have the power to change that with a simple 3-step process that   our featured speaker, Mike Robbins, is here to teach you.   Source:  The power of appreciation: Mike Robbins at TEDxBellevue   Connect with Mike Robbins:    Website: https://mike-robbins.com   Instagram: mikedrobbins   YouTube: Mike Robbins   Book: Nothing Changes Until You Do: A Guide to Self-Compassion and Getting Out of Your Own Way   Previous Episodes:   Hosted by Malikee Josephs (Pronounced Muh leek Jo seffs)   Follow The Show On Instagram @DepressionDetoxShow.

Salad With a Side of Fries
Healing Your Body Image (feat. Alexandra Carter)

Salad With a Side of Fries

Play Episode Listen Later May 25, 2022 49:20


The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let's dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.On today's episode, Alexandra Carter joins us to discuss body image. Alexandra is a professional actress-turned wellness coach and a certified intuitive eating counselor.  Alexandra shares her own struggles with body image, self-acceptance issues plus tools to help us all in those moments when try on a pair of jeans…and they don't fit. Whether it's preparing for your Summer beach/pool day, your family BBQ or even your regular Instagram feed scroll, the insights and guidance in this episode will be incredibly useful! Tune in to join our conversation about healing body image and finding compassion and understanding for ourselves.  IN THIS EPISODE:●      [03:00] Introducing Alexandra Carter.●      [06:00] Alexandra discusses her experiences as a child actress struggling with body image.  ●      [08:00] Alexandra realized other actors also spent all of their time and energy telling themselves that they weren't good enough.●      [12:00] Start by getting really in tune with what you're thinking and feeling.●      [15:00] How Kristin Neff, the leading voice on self-compassion, breaks down self-compassion into three categories.●      [18:00] How to start tying these dots together.●      [25:00] External factors that make us believe our bodies aren't good enough.●      [30:00] A four-step process to assist us with comparison.●      [35:00] How we experience body image, as if looking through a lens.KEY TAKEAWAYS:●      Body image issues can form for a variety of reasons or from being brought up in certain environments.●      Your inner narrative, the way you speak to yourself, impacts how you see yourself and your body.  ●      There are ways to change your body image, such as having self-compassion and keeping good boundaries when in triggering environments.●      Stop looking through the lens and filtering yourself. Trust that you are a natural phenomenon as much as any beautiful landscape and let yourself live from that place instead of sitting behind the camera. QUOTES:“I didn't think anyone else felt so wrong in their bodies. I didn't see anything wrong with anyone else, I could only see what was wrong with me.” Alexandra Carter“We might try on a pair of pants that don't fit and all of a sudden that means we're lazy or we're disgusting. All of these feelings run through our head, but the truth is, the pants don't fit.” Alexandra CarterRESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With a Side of Fries InstagramGUEST RESOURCES:Alexandra Carter's Website Alexandra Carter's Instagram30 Days to Self-Acceptance Journal & affirmation prompts freebieGUEST BIO:Alexandra Carter is a Wellness Coach & Certified Intuitive Eating Counselor. Driven by her own struggles with yo-yo dieting cycles & body image issues , and then discovering the incredible potential of intuitive eating and working with a qualified coach -  she drastically changed her life to help more people feel like this! She now helps people stop the endless dieting cycles, find real food freedom using an intuitive eating  & HAES approach, and cultivate real self-love that goes much further than SPA days and bath bombs!

Yogaland Podcast
Yogaland Rewind: The Science of Self-Compassion

Yogaland Podcast

Play Episode Listen Later May 24, 2022 13:45


This week's meditations are going to focus on self-compassion. With that in mind, I decided to re-run a previous episode where I explain the research and benefits on self-compassion. Much of the research -- led by Dr. Kristin Neff — has shown that self-compassion is a more effective way to increase optimism, happiness, curiosity, and connectedness. This episode talks you through the research and offers three very practical ways to incorporate self-compassion in your yoga practice and life.Shownotes can be found at: www.jasonyoga.com/podcast/episode265Always a good idea to subscribe to our newsletter for new content as well as info on our upcoming trainings and workshops! www.jasonyoga.com/newsletterSupport this show http://supporter.acast.com/yogaland. See acast.com/privacy for privacy and opt-out information.

Self-Care Keto
Healing My Relationship with the Scale - pt 1

Self-Care Keto

Play Episode Listen Later May 24, 2022 46:26


This week I'm so honored to share part 1 of 2 of an episode where I was featured as a guest on the amazing Lone Star Keto podcast! Amber and I have done a lot of collabs together, and I'm always so excited to work with her. If you're not yet, make sure to go follow her on IG @lonestarketogirl ⁠ In this interview, you will learn: ⁠ ⁠

I am. I have
106. Anna Mathur on Comparison and Self Compassion - I am. I have - How it Helps

I am. I have

Play Episode Listen Later May 24, 2022 32:05


Psychotherapist, author and podcast host Anna Mathur joins our podcast to talk about the pitfalls of comparison, learning to listen to your inner coach, finding a source of self compassion and understanding the universal margin for humanness. Anna articulates the daily struggle so many of us face and she offers simple, small and brilliant interventions to reset our minds and moods. Read more about Happiful The Little Book of Calm for New Mums, Anna's brilliant new book can be ordered now. Follow Anna on Instagram Follow Happiful on Instagram If you're looking for mental health support, you can find counsellors, life coaches, nutritionists and hypnotherapists via the Happiful app. If you support now, call Samaritans 24 hours a day, 7 days a week on 116 123 or email jo@samaritans.org. Help is available.

Your Life In Process
From Ultra Marathons to Chronic Pain: How You Can Live Freely With Pain With Dr. Christiane Wolf

Your Life In Process

Play Episode Listen Later May 23, 2022 46:48


Do you struggle with chronic pain in your body? Are you searching for an alternative approach to pain rather than running from it or struggling with it? In this episode of “Your Life in Process,” Diana discusses mindfulness-based approaches to pain with internationally known mindfulness teacher, Dr. Christiane Wolf. A NOTE ON THE SOUND QUALITY: I wanted to let you know that this episode has some poor audio quality on my part. I was playing around with the knobs before I recorded and ended up getting a fuzzy version of me throughout. I hope that you will give me some grace on that. Because I love the organic conversation back and forth with Christiane and myself. So focus your attention on that and allow for a little bit of imperfection. That's what we need to all do for each other. About Christiane WolfChristiane Wolf, M.D., Ph.D. is a former physician, internationally known mindfulness and Insight (Vipassana) meditation teacher. She is passionate about translating ancient wisdom teachings into accessible and applicable modern-day language. She aims to live from the heart informed by the brain and inspires her students to explore the same. She is the author of “Outsmart Your Pain - Mindfulness and Self-Compassion to Help You Leave Chronic Pain Behind" and the co-author of the classic training manual for mindfulness teachers "A Clinician's Guide To Teaching Mindfulness". Christiane is the lead-consultant and teacher trainer for the VA's (US Department of Veteran Affairs) National Mindfulness Facilitator Training and a senior teacher at InsightLA. She is the mom of three amazing humans and can usually be found in the Los Angeles area training for ultramarathons and triathlons.  Key TakeawaysAll humans experience pain and we respond to pain matters. Changing our relationship with our pain requires getting curious about stories, behaviors, words, and emotions connected with our experiences of pain.  Engaging in mindful and compassionate practices will free you from the intense suffering that often follows resistance to unchosen pain.  Relevant Resources Mentionedhttps://drdianahill.com/extras/ (Download Your Daily Practice for Episode 21 Here) Learn More about https://www.christianewolf.com/ (Dr. Christiane Wolf) Read Dr. Wolf's Book: https://www.christianewolf.com/outsmart-your-pain/ (Outsmart Your Pain) Enroll in https://learning.mindful.org/p/working-with-pain?affcode=336495_syueo_sj (Dr. Wolf's on-demand chronic pain class). Listen to https://offtheclockpsych.com/change-your-bad-habits-by-getting-curious/ (Diana and Dr. Jud's discussion of curiosity) Read about thehttps://journals.plos.org/plosone/article?id=10.1371/journal.pone.0079314 ( science of relationships, threat, and pain experiences by Sue Johnson) Read about thehttps://www.frontiersin.org/articles/10.3389/fnbeh.2015.00229/full ( science of interoceptive awareness in athletes under stress) Learn More about http://insightla.org/drdianahill (Insight LA) https://drdianahill.com/events/ (Diana's upcoming events) Thank you for listening to Your Life in Process! If you have any questions or feedback you can contact me by email at podcast@yourlifeinprocess.com, leave me an audio message at (805) 457-2776, or message me on Instagram @drdianahill and remember when you become psychologically flexible, you become free. Stay tuned for my next episode on YLIP when I discuss Extending Your Mind Beyond Your Brain with Annie Murphy Paul Thank you to my team Craig, Angela Stubbs, Ashley Hiatt, Abby Diehl, and to our sponsorhttps://lightfully.com/ ( )InsightLA Meditation for making this podcast possible. Thank you to Benjamin Gould of https://bellandbranch.com/ (Bell & Branch) for your beautiful music. Episode Segments[00:00] Introduction  [00:21] About Christiane Wolf  [02:35] Sponsor: InsightLA Meditation [03:16] Diana's Upcoming Events and Episode Sound Quality [04:16] Pain x Resistance = Suffering [09:13] How The...

Satiated Podcast
Satiated Episode 129: Transitioning into Summer with Body Compassion and Confidence

Satiated Podcast

Play Episode Listen Later May 22, 2022 50:43


Happy Satiated Saturday! We are at that time of year where you may find yourself pulling out your summer clothing and having all sorts of judgments arise around clothes that perhaps don't fit anymore or needing to change your body to wear that bathing suit you want to wear at the beach. The idea of a "summer body" or a "bikini body" is a creation of the diet and fitness industries. Think about it...if you didn't feel like you needed to change your body for warmer weather, diet programs and summer workout bootcamps would potentially go out of business. You would find clothes that feel comfortable on your current body and go on your merry way.In this week's episode, I talk with Cherie Miller about transitioning into summer with more discernment and curiosity around the external messages you receive at this time of year, what quasi-healing is when it comes to healing patterns of disordered eating, and how getting comfortable with discomfort and compassion are huge components on this food and body healing adventure. You can also read the transcript to this week's episode here: https://www.stephaniemara.com/blog/transitioning-into-summer-with-body-compassion-and-confidenceYou may have a routine of how you transition into summertime. Get curious this year if those thoughts or judgments or inner dialogues bring you into closer connection with you and the kind of relationship you want to be having with your body. You can catch those habitual reactions to your body, pause, and redirect. You get to choose how you want to be relating to yourself in any moment. With Compassion and Empathy, Stephanie Mara FoxKeep in touch with Cherie here:Instagram: https://www.instagram.com/foodfreedomtherapist/Website: www.foodfreedomtherapy.comContact: info@foodfreedomtherapy.comResources mentioned in this episode:Kristin Neff: https://self-compassion.org/Self-Compassion: The Proven Power of Being Kind to YourselfThe Mindful Self-Compassion WorkbookIntuitive Eating by Evelyn Tribole and Elyse ReschSupportive Hashtags to look up:#fatliberation #weightstigma #fatphobia #riotsnotdiets #dietsdontwork #losehatenotweight #bodyliberation #fatactivism #fatliberation #fatpositivity #fatacceptance #fatpositive #endweightstigma #fatbodypositivity #weightbias #fatshaming #bodyneutrality #fatisnotabadword #bodyacceptance #allbodiesaregoodbodies #bodyneutral #bodyrespect Keep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxWebsite: https://www.stephaniemara.com/https://www.somaticeating.com/Linkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: support@stephaniemara.comSpecial thanks to Bendsound for the intro music in this episode. www.bensound.comSupport the show

Being a Whole Person
Overcoming Procrastination With Self Compassion

Being a Whole Person

Play Episode Listen Later May 20, 2022 22:33


Procrastination can hold us back from doing the creative work we're most passionate about, but it's not just laziness or a time management problem. In this episode I talk about my history with procrastination, how I learned to be more self-compassionate when it happens, and share helpful tips to help you use self-compassion to overcome procrastination. ✨✨✨✨✨✨✨✨✨✨ JOIN US FOR CREATIVE SHOW + TELL! On Thurs. May 26 at 4pm, I'm hosting a creative show and tell (online) for you to share your works in progress and get feedback and encouragement - it's free to join and all are welcome!

The Artist In Me Is Dead
Episdoe 11: Emily Romens :|: self-compassion & creativity

The Artist In Me Is Dead

Play Episode Listen Later May 19, 2022 83:54


This episode features a conversation with host, Rhonda Willers, and guest, Emily Romens. Emily's creative practice has evolved from that of art student to arts administrator to presently new mom. We discuss the importance of self-compassion when it comes to your creative practice and how to recognize when you might be missing or lacking your own creative motion. Emily shares ways artists can advocate for themselves when they are beginning careers or jobs in arts administration. She offers ideas for how you can ask for your creative practice to be part of your employment agreement. We also dive into the feelings of shame that bubble up when someone tells us “it's so easy to make” and yet we are struggling to take that first step and how it requires a lot of energy to be spontaneously creative. Please enjoy this episode with Emily Romens.To learn more about Emily's work and practice, follow her on Instagram: @emlyrmnsStudio Mix #11 :|: Emily RomensSexy Villain by Remi WolfThe Chain by Fleetwood MacHappier Than Ever by Billie EilishParalysed by The StavesSummer Girl by HAIMPodcasts:Armchair expertLoreThis American lifeMike Bribiglia's Working It OutListen on Spotify: https://open.spotify.com/playlist/4BggKksXt1YtOrRBUO9NUVEmily Romens Brief Biography:Emily Romens received her BFA in Ceramics from the University of Wisconsin - River Falls in 2017. I make non-objective objects, based on very objective things. I am an object maker, and a bellyacher. I find myself most attracted to patterns of domestic life - each beautiful, overwhelming, insignificant, sexy, humorous, caring, heavy, vague, charming, ordinary, moment. How I get my hands moving has changed a lot over the last five years, but the wonders of my gross domestic life has remained. I am now a mother to my child, the first human who has ever deserved my mothering. And somewhere in there is that object maker.Episode page: https://theartistinmeisdeadpodcast.com

Self Kindness with Pete
Stop Holding Yourself Back for Other People

Self Kindness with Pete

Play Episode Listen Later May 19, 2022 21:20


You so got this - So STOP holding yourself back for other people!!  Rediscover what makes you light up, what speaks to your heart!  I'm gonna tell you why we do this, why we put on masks, hide ourselves, don't show up fully AND then how to step out of this cycle to begin deeply allowing you to be big, courageous, beautiful and bold in the world!  And Allow other humans to simply have their reaction and opinion!!The "Next" Best Version of You!This is my brand new, 6 months, 1:1 coaching OFFER!!click here for free consultation@selfkindnesswithpete-  Instagram

Get Over It! Podcast
From Pain to Peace

Get Over It! Podcast

Play Episode Listen Later May 17, 2022 30:54


Radhule Weininger, MD, Ph.D. shares in her new book Heart Medicine: How to Stop Painful Patterns and Fine Peace and Freedom --at Last. We are all searching for inner peace. But unfortunately, most of us do not know how to achieve it. Weininger shares how to go from pain to peace. It is easier than one may think. First, however, you have to do the work. Find freedom from life's painful recurring patterns in 12 simple steps, with guided self-compassion, mindfulness, and embodiment practices. Do you ever feel trapped by experiencing challenging feelings repeatedly—sometimes without realizing it? Or do you think, "Why is this happening to me again?" or "Why do I always feel this way?" You're not alone. With Heart Medicine, you can learn to identify your emotional and behavioral patterns through the lens of loving awareness—without self-judgment or blame, learning to hold yourself as you would a dear friend, with space and grace. Radhule Weininger draws on decades of experience as a therapist and meditation teacher to help readers understand the trauma behind their patterns, then offers twelve simple steps to work towards healing. Each chapter features short practices so readers can begin to put the book's concepts to work for transformation in their own lives. With Heart Medicine, you can finally be equipped with the tools to break through the patterns that hold you back and begin to live with more freedom, confidence, and peace. And that's good medicine, indeed. We talk about LURPSThe medicine of awarenessMental instability, old wounds, and how the current climate triggers youTherapy and spiritualityMeditation and optimal healthPainful EmotionsSelf-compassionEvolving from pain to peace RADHULE WEININGER, MD, Ph.D., is a clinical psychologist, psychotherapist, and meditation teacher. She leads weekly and monthly meditation groups in Santa Barbara and leads retreats in the United States and internationally at La Casa de Maria Retreat Center, Spirit Rock, Insight LA, the Esalen Institute, and the Garrison Institute. She is the author of Heartwork: The Path of Self-Compassion. mindfulheartprograms.org radhuleweiningerphd.com

Self-Care Keto
How To Grow Your Self-Compassion

Self-Care Keto

Play Episode Listen Later May 17, 2022 17:21


This week on the podcast I'm sharing a very special SNEAK PREVIEW of this month's mindset class: Compassion For Your Coping. In this class, you will:⁠ ⁠ ⭐ Learn about your Enneagram personality and how it has impacted your relationship with food, weight, and body image⁠ ⁠ ⭐ Learn your childhood wound, or the primary message that you received as a child, and how it shapes the story that you tell yourself about your life, your health, your weight, and your capabilities ⁠ ⁠ ⭐ Learn your signature brand of coping, with self-compassion and gratitude for how it has helped you survive⁠ ⁠ ⭐ Learn easy, practical ways to practice self-compassion⁠ ⁠ ⭐ Get specific personal growth recommendations that you can begin to take action on⁠ Check out this snippet of the class and then make sure to get your access to the FULL CLASS at bit.ly/selfcareketoclass

Military Mama: Looking for Words
30. Finding Courage & Self-compassion

Military Mama: Looking for Words

Play Episode Listen Later May 17, 2022 18:38


In a world where you're taught to shove your feelings down and not be "so emotional", it can be hard to even know what you're feeling. You may have never asked yourself that question before. "What emotion am I experiencing?" In this episode, I share why it takes courage to show up for yourself emotionally and to be honest with how you are feeling. And I share how self-compassion helps you to move forward when you're feeling stuck. You don't have to be at the brink or at the end of your rope to start making positive changes today. With a little bit of courage and a healthy helping of self-compassion, you can start your emotional healing today. Because it's really cool what you can create when you step out of your own way.

Vibrant Happy Women
323: Mindfulness and Self-Compassion (with Dr. Shauna Shapiro)

Vibrant Happy Women

Play Episode Listen Later May 17, 2022 34:39


Shauna Shapiro some mindfulness tools and practices that will help you show yourself more compassion and love yourself a little deeper. Shauna shares her “Good morning, I love you” practice and how it helped her to learn to truly love herself, and why loving ourselves can enable us to create deeper connection, compassion, and love for other people.     Get full show notes and more information here: https://www.jenriday.com/323

The Big Talk with Tricia Brouk
Practicing Self Compassion with Dr. Olivia Ong

The Big Talk with Tricia Brouk

Play Episode Listen Later May 17, 2022 25:54


In this episode, I am joined by the amazing Dr. Olivia Ong. She is a graduate of The Big Talk Academy, and I'm so thrilled to be talking with her today as we explore how to stop living your life on autopilot and instead begin treating yourself with the greater self-compassion you deserve.   Dr. Olivia is a physician from Melbourne, Australia. She is a medical leadership coach, speaker, and author. Her mission is to help fellow physicians lead more balanced and heart-centred lives by utilising self-compassion so that they can thrive at work and at home without the burnout.    I know you will be inspired by her story and compelled to treat yourself with more kindness and compassion as a result.   In this episode, we'll explore: How she became a paraplegic, the processes she went through, and her journey to finally walk again Learning to accept yourself for who you are and give yourself permission to make mistakes and grow The power of telling your story and living your purpose Olivia's current favorites: Book: Dare to Lead, Speaker: Brené Brown, and Podcast: Dare to Lead More from Dr. Olivia Her first appearance on The Big Talk podcast in Episode 378 Her book, The Heart-Centredness of Medicine Website: https://drolivialeeong.com/  Facebook: https://www.facebook.com/drolivaleeweeong  Instagram: https://www.instagram.com/drolivialeeong/  More from Tricia  Order my book, The Influential Voice: Saying What You Mean for Lasting Legacy Join The Big Talk Membership Community  Explore my content and follow me on YouTube Follow me on Instagram  Connect with me on Facebook  Connect with me on LinkedIn  Visit my website at TriciaBrouk.com 

Self Care is Sexy
Episode 170: Manufactured Pressure

Self Care is Sexy

Play Episode Listen Later May 16, 2022 31:18


Are you feeling out of control lately, like you're always behind, or like basic tasks and to-dos fall through the cracks, and its overwhelming and too much? Well it might just be manufactured pressure and I've got self-care tips to get you outta of it. https://www.youtube.com/watch?v=GpHgKRVOdVs

Appamada
2022-05-10 I Inquiry I Self Compassion is Always There I Flint Sparks

Appamada

Play Episode Listen Later May 16, 2022 59:40


2022-05-10 I Inquiry I Self Compassion is Always There I Flint Sparks by Appamada

Live S.E.M.P.LY
Episode 3: Self-Compassion

Live S.E.M.P.LY

Play Episode Listen Later May 16, 2022 13:34


I'm sure many of you can agree, it is so easy to have compassion for others but, when it comes to ourselves, it's a challenge. In this episode, I'm going to share with you some information I've learned about self-compassion as well as share three things self compassion is not. I hope from listening you are inspired to practice this and grow in loving and caring for yourself. Links to Resources to Practice Tips for Practicing Self-Compassion Guided Practices Self-Compassion Exercises More about Dr. Kristen Neff

Language Hacking
#99 Shannon and Elizabeth on Self-Compassion in Language Learning

Language Hacking

Play Episode Listen Later May 16, 2022 56:03


Language Hacking Podcast co-hosts, Shannon Kennedy and Elizabeth Bruckner catch up and talk about how this last year has been a time of learning, and building self-compassion and resilience in both language learning and life.Mentioned in this Episode Fluent in 3 Months Challenge Pimsleur Shannon's Spotify French Sunnyside Language Conqueror: Mindfulness Power of Now When Good Things Happen to Bad People Alcoholics Anonymous Al-Anon Overeaters Anonymous Narcotics Anonymous Debtors Anonymous Episode OverviewSome of the topics brought up during the interview are: Moving your body and language learning to help with anxiety and other negative emotions Putting yourself out there with positive energy and being open to connection The power of being quiet and observation before jumping in The art of being interested in other people and being of service to others Touch and tactile learning Sneaking in language learning in unexpected situations Keeping an index card with a list of tools and an action plan for difficult moments Mindfulness practices and language learning Re-reading your favorite books in another language 12-step meetings and using them for language learning Art and music therapy Podcast theme: “A New Beginning” by Shannon Kennedy

The Homecoming Podcast with Dr. Thema
Episode #150: Enhancing Self Compassion

The Homecoming Podcast with Dr. Thema

Play Episode Listen Later May 16, 2022 23:46


Dr. Thema discusses the importance of shifting from dishonoring and judging ourselves to adopting self compassion. She provides insights on the value of self compassion and practical tips to enhance self compassion. To learn more, check out her new book Homecoming.

Keep Your Cool Mama
Mental Health Awareness - REWIND: 3 Benefits to Feeling Your Feelings

Keep Your Cool Mama

Play Episode Listen Later May 16, 2022 28:43


In this episode Sheilah is rewinding back to Episode 22, which focused on Mental Health. She shares why it's so important for us as moms to take time to feel our feelings.  The 3 benefits shared include…  1. Gives You Clarity  2. Leaves Room for Self-Compassion  3. Starts Your Healing & Growth Journey  This week's Cool Mama Spotlight: Janeen Smith-Scott Follow Janeen on IG: @TheJourneyAdvocate  Follow Keep Your Cool Mama on… · Instagram @KeepYourCoolMama · Facebook @KeepYourCoolMama Have questions about balancing motherhood and personal growth? Want to share your thoughts on the topics discussed? You are personally invited to email Sheilah at Keepyourcoolmama@gmail.com. Would love to hear from you! For Keep Your Cool Mama Merch Click Here https://keep-your-cool-mama.creator-spring.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/sheilah-hicks/message

Happy and Healthy with Amy Lang
Empathy and Compassion

Happy and Healthy with Amy Lang

Play Episode Listen Later May 16, 2022 23:56


If you've experienced the frustration of trying to help someone with a problem, where you know how to fix it, but the person doesn't want to heed your advice, you'll want to watch the video, "It's Not About The Nail." And then you'll want to listen to this episode about empathy, compassion and what to listen for before offering any advice. Free Resources: Take my FREE Mini-Course: How To Lose Weight For The Last Time Join our private Facebook group, Moxie Club Meetup Get on the Presale List for next coaching group

The Soul Connection Podcast
Guided Self Compassion and Love Meditation

The Soul Connection Podcast

Play Episode Listen Later May 16, 2022 17:14


Monthly intention: Be Love Today's meditation: Cultivate Self Love Meditation Your journal prompt for today is: What do you love most about yourself? If you found a connection to yourself from listening to this podcast, please rate, review, subscribe, and share it with your friends. Add a yoga class to your practice today from my YouTube channel, Katie Arnold Yoga. Learn about the 28-day Connection Intensive here: https://iamkatiearnold.com/explore/ Find more from me @iamkatiearnold and @soulconnectionpodcast visit my website iamkatiearnold.com for more tips for your practice, to learn about my virtual yoga and meditation studio, Studio Connection, live events, and more. Freebies: 30-day Meditation Habit Tracker Mindful Movement class calendar Journal Prompts for when you're stressed out You are Loved guided Meditation — Stock Media provided by AudiouslyPro / Pond5 --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Authentic Parenting
How to Practice Self-Compassion with Marissa Knox, Ph.D

Authentic Parenting

Play Episode Listen Later May 12, 2022 75:27


Are you kind and loving toward yourself? Do you offer the same care to yourself as you give it to others?  How do you talk to yourself when you make a mistake or go through hard times?  Do you get caught up in negative self talk? Learn to practice self-compassion with Marissa C. Knox, PhD— a teacher, researcher, and writer currently offering Mindfulness, Compassion, undergraduate and graduate courses at The University of Texas at Austin. MENTIONED IN THIS EPISODE  Ep. 119: How You Can Be Kind and Loving Toward Yourself with Kristin Neff, Ph.D Ep. 112: How to cultivate Self-Compassion with Marion Rose The Big 300th Episode with listener particaption  g.r.a.c.e. and possibility by Marissa Knox, Ph.D   SUPPORT THE SHOW, SHOW YOUR LOVE Become a patron on Patreon.com and join 18 exisiting memebers who contribute $92 towards our monthly goal of $500.  Make a one-time donation in any amount to say “Thank you!” Rate or write a review   FULL SHOW NOTES www.authenticparenting.com/podcast    HOW WORK WITH ANNA I would be thrilled to support you in your parenting journey! All listeners get 10% off on my services. Private Coaching Online courses and classes    GET IN TOUCH Comments, questions, feedback, and love notes  USA listeners call 732-763-2576 and leave a voicemail. International listeners use the FREE Speak Pipe tool on my website Email: info@authenticparenting.com   STAY CONNECTED Instagram Facebook Group-Authentic Parenting Community   Thank you for listening!  With gratitude, Anna Seewald Parent Educator, Keynote Speaker, Author www.authenticparenting.com

The Pat Divilly Podcast
#245- From Shame To Self Compassion

The Pat Divilly Podcast

Play Episode Listen Later May 11, 2022 45:48


My Fit Mind Live Tour this June is bringing evening workshops to- Galway (June 13th) Belfast (June 15th)  Dublin (June 16th)  Cork (June 21st) Get your discount code and learn more about our show sponsors Ethos CBD here. Use the discount code PAT20 to get 20% off your first order with Clean Cut Meals here.   Pick up a copy of my new book 'Fit Mind' here or pre-order the Audiobook here. 

Self-Care Keto
I'm not strong enough to do this

Self-Care Keto

Play Episode Listen Later May 10, 2022 54:25


This week I'm so honored to share an episode where I was featured as a guest on the amazing @keton.esncoffee podcast! This podcast consistently features so many incredible keto powerhouses, so make sure you go follow Lorenz if you're not already. ⁠⁠ You will learn: ⁠

Therapist Uncensored Podcast
Harnessing Fierce Self-Compassion to Speak Up & Claim Your Power with Dr. Kristin Neff (176)

Therapist Uncensored Podcast

Play Episode Listen Later May 10, 2022 61:00


Explore compassion from its neurological and societal basis through the Dr. Kristin Neff's research writings and current conversations. Embrace self-love using the bravery of showing up as your authentic self.

Essentially You: Empowering You On Your Health & Wellness Journey With Safe, Natural & Effective Solutions
367: 10 Quick and Easy Ways to Care for Yourself While Caring for Everyone Else

Essentially You: Empowering You On Your Health & Wellness Journey With Safe, Natural & Effective Solutions

Play Episode Listen Later May 10, 2022 20:13


Imagine what you could do with 20-30% more energy… How would it feel to have all of your tasks completed every day? And to not feel that mid-afternoon slump?.… Start adding easy self-care rituals to your daily routine, and your energy levels will rise…   Nourishing your body is simple when you use my ten quick and easy ways to care for yourself! Tune in today to hear… How I rate my current energy level and how I plan to increase it Other benefits of proper self-care The self-care ritual that can help to balance your blood sugar What app do I recommend for quick and easy meditation How to make mundane tasks entertaining and care for yourself at the same time And more!   Mentioned in this episode:   Daily Self-Care Journal   Adrenal Love   Related Resources:   Essentially You episode #: 271 Change Your Life by Cultivating More Self-Love and Self-Compassion with Kerry Tepedino   Essentially You episode #: 326 Powerful Techniques to Feel and Process Your "Mess," Including Breathwork, Meditation, and Movement with Ashley Bernardi   Simple Daily Habits Are The Foundation To Overall Health   Get More Energy With These Top 3 Habits   Why Self-Care is the Key to Your Success

Beyond Influential
The Most Popular Beyond Influential Interview: Melissa Wood Health

Beyond Influential

Play Episode Listen Later May 10, 2022 65:58


I thought now would be a great time to reshare the most popular Beyond Influential interview of all time, Episode 45 with Melissa Wood-Tepperberg, aka Melissa Wood Health, on Tapping into Your Passion & Staying Unfiltered in an Instagram World. And while I'm sure there have been a few changes in the specific details as she's scaled, the conversation still holds up today. Since this episode was recorded, I've loved watching the growth and evolution of Melissa's brand and business. (At the time, I hadn't tried her workouts, but since then they've really helped out when I fell off the workout wagon during the pandemic.) Melissa Wood Health on Creating a Brand & Business Around Her Passion Melissa Wood-Tepperberg is the founder of the MWH method, a certified yoga and pilates instructor, meditator, a proponent of plant based diets, and most importantly a mom of two. Melissa regularly creates health & wellness content for a VERY devoted audience online. While the wellness influencer space is saturated with perfectly curated feeds, what's interesting about Melissa's brand is that she prefers to share her journey unfiltered, from her photos to her personal struggles to get to this point. She has been open about her journey from severe anxiety and an awful eating disorder and has been using her platform to help de-stigmatize these topics. On this episode, we cover: How Melissa discovered her passion & the journey to making it a scalable business (and how to find yours if you don't know!) How she stopped comparing herself to others on Instagram  Melissa's brand: her 3Ms, her target audience, her content process, influencer marketing, collabs & more!   Melissa's Book Recommendations A Return to Love: Reflections on the Principles of A Course in Miracles by Marianne Williamson https://amzn.to/39E4v0L Spirit Junkie: A Radical Road to Self-Love and Miracles by Gabrielle Bernstein https://amzn.to/3KZLG4W Love Your Body: A Positive Affirmation Guide for Loving and Appreciating Your Body (https://amzn.to/3vXtK6U) and You Can Heal Your Life (https://amzn.to/3FysZEG) by Louise Hay Free Resources Get my 3 favorite FREE self-compassion guided meditations for entrepreneurs from Dr. Kristin Neff here! https://www.brittanykrystle.com/meditations Grab these 11 Journal Prompts​ to Uplevel Your Brand & Business! https://www.brittanykrystle.com/journalprompts Want to Support the Podcast for free? Leaving a rating goes a long way and allows me to continue putting out quality content! You can leave one on Apple (https://podcasts.apple.com/us/podcast/beyond-influential/id1264581842) or Spotify (https://open.spotify.com/show/0Z55W0OeqRN9VHhVVDQaMD)!   To connect with Melissa: Website: https://melissawoodhealth.com/ Facebook: https://www.facebook.com/MelissaWoodHealth/   YouTube: https://www.youtube.com/channel/UCd-M8iMVPXC9qE-4s8B9law   Instagram: https://www.instagram.com/melissawoodhealth/       To connect with me, Brittany Krystle: Website: https://www.brittanykrystle.com/ Instagram: https://www.instagram.com/brittanykrystle/ Twitter: https://www.twitter.com/brittanykrystle/   LinkedIn: https://www.linkedin.com/in/brittanykrystle/   Facebook: https://www.facebook.com/brittanykrystlexoxo/   Pinterest: https://www.pinterest.com/brittanykrystle/   YouTube: https://www.youtube.com/channel/UC1f0uI6wzWqp58n7fk-7-1g     If you enjoyed this, check out these other Beyond Influential episodes: Ep. 173 Self-Compassion for Business Success as an Entrepreneur with Dr. Kristin Neff https://www.brittanykrystle.com/self-compassion-for-business-success-as-an-entrepreneur-with-dr-kristin-neff/  Ep. 176 How to Start Biohacking & Optimizing Your Health with Dr. Molly Maloof https://www.brittanykrystle.com/how-to-start-biohacking-optimizing-your-health-with-dr-molly-maloof/  Ep. 63 Lauryn Evarts Bosstick of The Skinny Confidential on Evolving from Blogger to Businesswoman & How to Build an Empire on Authentic Influence https://www.brittanykrystle.com/63-lauryn-evarts-bosstick-of-the-skinny-confidential-on-evolving-from-blogger-to-businesswoman-how-to-build-an-empire-on-authentic-influence/    *Disclosure: These show notes may contain affiliate links. If you choose to purchase through them, I may earn a commission which helps me continue to create this content (at no extra cost to you). Thank you so much for your support.

Businessanddreams
Book Talk about "Self-Compassion" by Kristin Neff

Businessanddreams

Play Episode Listen Later May 10, 2022 31:45


In today's episode we proudly present our new concept Book Talk where we will discuss a book every month and this is our first Book Talk! We discuss the book "Self-Compassion” by Kristin Neff, who is an associate professor at the University of Texas and has been credited with doing the first academic studies into self-compassion. In the book Neff explores the concept of self-compassion and how it can improve our lives. We will discuss our take-aways from the book and insights it has given us. Hope you'll like this episode!

Hermit_Radio
Hermit_Radio #84

Hermit_Radio

Play Episode Listen Later May 9, 2022 37:05


What is self compassion? I break down some thoughts from the book Mindful Path to Self Compassion. I talk about how lying creates suffering. And I give some mindfulness practices to try. Become a subscriber here https://anchor.fm/hermitradio/subscribe --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Imposter To Unstoppable
Self Compassion

Imposter To Unstoppable

Play Episode Listen Later May 9, 2022 10:51


Learn about self compassion and why it matters when it comes to self doubt. Conscious Confidence Course: https://consciousinmedicine.com/course (www.consciousinmedicine.com/course)

Life Lessons: From Sport and Beyond
Self-acceptance and self-compassion: Nigel Owens

Life Lessons: From Sport and Beyond

Play Episode Listen Later May 9, 2022 13:37


Self-acceptance and self-compassion are two of the most powerful mental health 'tools'. As part of mental health awareness week, I explore both topics with the help of Nigel Owens, the beloved Welsh rugby referee who attempted to take his own life as a young man because he felt unable to accept his sexuality.**A huge thanks to my sponsors, Puresport. Their range of CBD and Nootropics supplements are superb. I have many friends and family who have tried their huge range of products - and now swear by them.CBD has been shown to have benefits for anxiety, inflammation, aches and pains - and it may even be good for long term brain and heart health. Puresport are paving the way in the natural wellness market with their unparalleled range of products.The good news is that Life Lessons listeners can get 20% off all full prices products with code Life20 at checkout. Head to www.puresport.co to check out their fantastic extensive range and get your 20% discount.Follow/message me:Instagram https://www.instagram.com/simonmundie/Twitter https://twitter.com/simonmundieAnd for the 'Mundie on Monday' newsletter - featuring three of the best Life Lessons from three years and 200 of these conversations - head to simonmundie.com (where you can also drop me an email)Please do share this episode with anyone who may benefit, and rate and review wherever you get your podcasts. It makes a big difference and is hugely appreciated. See acast.com/privacy for privacy and opt-out information.

Satiated Podcast
Satiated Episode 127: The Power of Choice When Healing Patterns of Binge Eating

Satiated Podcast

Play Episode Listen Later May 8, 2022 7:03


Happy Satiated Saturday! When you feel the urge to binge or emotionally eat, it can feel like you have no other option but to do it. The urge to self-soothe with food can feel like someone else has inhabited your body, you have disappeared and taken a vacation somewhere else. As you eat more and more and your body sensations grow of perhaps feeling bloated, uncomfortable, and overly full, is when you might come back into your body and wonder what just happened, where did you go? You have maybe been engaging in this food coping mechanism for decades of your life and so it will take time to shift this behavior. It has been supporting you in so many different ways. In this week's episode, I share my own experience with binge eating and how the power of choice can begin to transform these food behaviors. You can also read the transcript to this week's episode here: https://www.stephaniemara.com/blog/the-power-of-choice-when-healing-patterns-of-binge-eatingIf you're looking for more support on this journey, email me at support@stephaniemara.com anytime. I'm here for you on this food and body adventure.With Compassion and Empathy, Stephanie Mara FoxKeep in touch with Stephanie Mara here:Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxWebsite: https://www.stephaniemara.com/https://www.somaticeating.com/Linkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: support@stephaniemara.comSpecial thanks to Bendsound for the intro music in this episode. www.bensound.comSupport the show

The Eating Disorder Therapist
How to Counter your Inner Critic through Self-Compassion, in Eating Disorder Recovery

The Eating Disorder Therapist

Play Episode Listen Later May 7, 2022 26:19


If you have an eating disorder, you likely have a strong inner critic. 'You're not good enough'. 'You've failed again'. 'Why can't you get anything right?' As much as this critic judges and berates, making life distinctly challenging, it probably feels safe and known to you. You might even fear being without it, as you worry that you might lose purpose and motivation. Offering yourself compassion may feel fluffy and counter-productive. You may expect yourself to 'just get on with it', and to not attend to your inner feelings and vulnerabilities. But the research shows that these fears are unfounded. By becoming more self-compassionate, this can set the stage for better health, relationships, and general well-being. And self-compassion yields a number of benefits including lowering levels of anxiety and depression, raising self-esteem and building better body image. What's not to like? So if you're feeling skeptical about self-compassion but interested to dip your toe into the water, this episode is one for you. It references work by Kristen Neff, Paul Gilbert and Ken Goss. I hope that you find it helpful.

Conceptually Speaking
Cheryl-Ann Weekes Talks Mental Health, Resilience, and Self-Compassion

Conceptually Speaking

Play Episode Listen Later May 6, 2022 55:31


Join Julie Stern and Mihai Catrinar on this week's episode as they chat with mental health specialist, consent workshop facilitator, and international school counselor, Cheryl-Ann Weekes. Her organization, Weekes Enterprise, LLC, was created as a way to provide workshops for counselors and educators to equip them with the tools to have mental health, consent, and boundary conversations with their students. They also conduct workshops for students in schools, community programs, churches, and non-profit organizations.Connect with Cheryl-AnnWebsiteTwitterLinkedinInstagram

The Change Agents Podcast with Dr. James Rouse

Kindness is the vehicle to progress. When you work on bringing more light and love into the world, you make progress in every area of your life. Take the focus off your ego and place it on others. Listen more. Practice radical self-care and loving-kindness towards yourself.

Gap Year For Grown-Ups
Dan Pink on the Power of Regret at Any Age

Gap Year For Grown-Ups

Play Episode Listen Later May 6, 2022 44:07


Debbie talks with five-time New York Times bestselling author Dan Pink about his latest book: The Power of Regret: How Looking Backward Moves Us Forward. His books have been translated into 42 languages and have sold millions of copies around the world. She met Dan many years ago when she lived in DC and has been a fan ever since she read his first book, Free Agent Nation. That book was one of the first to legitimize solopreneurs and to predict the revolution in the workplace.The premise of his new book is that while many people (especially Americans) proclaim "I have no regrets!" that statement is wrongheaded and, as Dan delights in pointing out, simply not true. We all have regrets and regret is a valuable emotion that can lead us to better understand ourselves and even to live our lives differently.The book is partially based on the results of Dan's World Regret Survey. He read through 15,000 replies from 100+ countries and deduced that there are really only four core regrets.Foundational (If only I'd done the work... )Boldness (If only I'd taken the chance... )Moral (If only I'd done the right thing... )Connection (If only I'd reached out... )Debbie went into this episode thinking that "regret" has a special resonance for those past midlife who may be reflecting on what lies behind them - or what DOESN'T lie behind them - because they didn't do it.But Dan is pretty clear that regretting an inaction - what he defines as a Boldness regret - can come at any age. And that it's never too late to do something about it.Debbie reveals one of her biggest regrets to Dan and he offers some on-air therapy for how she should deal with it.They also talk about Dan's "failure resumé" and what he learned from it.This is an entertaining and informative episode. But it doesn't cover everything in Dan's new book. Be sure to pick up your own copy to learn more about self-disclosing, self-compassion, and self-distancing when it comes to your own regrets; when to "undo" something you did in the past; and the importance of maintaining connections with friends.Mentioned in this episode or useful:DanPink.comThe Power of Regret: How Looking Backward Moves Us Forward by Dan Pink (Random House 2022)Dare to Lead (Brené Brown's podcast): Brené With Dan Pink on the Power of RegretA 2-minute preview of his new book (a Pinkcast)World Regret SurveyAll Dan's books: When, To Sell Is Human, Drive, A Whole New Mind, Johnny Bunko, Free Agent Nation@DanielPink on TwitterTHE PINKCASTSubscribe to Dan's newsletterDerek SiversBittersweet: How Sorrow and Longing Make Us Whole by Susan Cain (Crown 2022)The Happiness Curve: Why Life Gets Better After 50 by Jonathan Rauch (Thomas Dunne Books 2018)Alfred NobelThe Moral Bucket List by David Brooks (The New York Times, April 11, 2015) Note from DebbieIf you've been enjoying the podcast, please consider leaving a short review on Apple Podcasts. It takes less than two minutes and it really makes a difference. It makes me feel loved and it also attracts new listeners.Subscribe to my newsletter and get my free writing guide: https://bitly.com/debbie-free-guide.Connect with me:Website: debbieweil.comTwitter: @debbieweilInstagram: @debbieweilFacebook: @debbieweilLinkedIn: linkedin.com/in/debbieweilBlog: Gap Year After SixtyEmail: thebolderpodcast@gmail.comDebbieWe are looking for a sponsor or a podcast networkIf you are interested in reaching a smart and thoughtful audience of midlife, and older, listeners, contact Debbie Weil.Media PartnersNext For MeEncore.orgMEASupport this podcast:Leave a review on Apple Podcasts: it will help us find a sponsor! If you are interested, contact Debbie WeilSubscribe via Apple Podcasts, Google Podcasts, Stitcher or SpotifyCredits:Host: Debbie WeilProducer: Far Out MediaPodcast websiteMusic: Lakeside Path by Duck Lake

Your Anxiety Toolkit
Ep. 283 6-Part Series: Managing Mental Compulsions (with Jon Hershfield)

Your Anxiety Toolkit

Play Episode Listen Later May 6, 2022 40:32


SUMMARY: Covered in This Episode: What is a Mental Compulsion?  What is the difference between Mental Rumination and Mental Compulsions?  How to use Mindfulness for Mental Compulsions How to “Label and Abandon” intrusive thoughts and mental compulsions  How to use Awareness logs to help reduce mental rituals and mental rumination  Links To Things I Talk About: Links to Jon's Books https://www.amazon.com/ Work with Jon https://www.sheppardpratt.org/care-finder/ocd-anxiety-center/ Episode Sponsor: This episode of Your Anxiety Toolkit is brought to you by CBTschool.com.  CBTschool.com is a psychoeducation platform that provides courses and other online resources for people with anxiety, OCD, and Body-Focused Repetitive Behaviors.  Go to cbtschool.com to learn more.  To learn about our Online Course for OCD, visit https://www.cbtschool.com/erp-school-lp. Spread the love! Everyone needs tools for anxiety... If you like Your Anxiety Toolkit Podcast, visit YOUR ANXIETY TOOLKIT PODCAST to subscribe free, and you'll never miss an episode. And if you really like Your Anxiety Toolkit, I'd appreciate you telling a friend (maybe even two). EPISODE TRANSCRIPTION I want you to go back and listen to that. That is where I walk you through Mental Compulsions 101. What is a mental compulsion, the types of mental compulsions, things to be looking out for. The reason I stress that you start there is there may be things you're doing that are mental compulsions and you didn't realize. So, you want to know those things before you go in and listen to the skills that you're about to receive. Oh my goodness. This is just so, so exciting. I'm mind-blown with how exciting this is all for me. First of all, let's introduce the guest for today. Today, we have the amazing Jon Hershfield. Jon has been on the episode before, even talking about mental compulsions. However, I wanted him to status off. He was so brave. He jumped in, and I wanted him to give his ideas around what is a mental compulsion, how he uses mental compulsion treatment with his clients, what skills he uses. Little thing to know here, he taught me something I myself didn't know and have now since implemented with our patients over at my clinic of people who struggle with mental compulsions. I've also uploaded that and added a little bit of that concept into ERP School, which is our course for OCD, called ERP School. You can get it at CBTSchool.com.  Jon is amazing. So, you're going to really feel solid moving into this. He gives some solid advice. Of course, he's always so lovely and wise. And so, I am just so excited to share this with you. Let's just get to the show because I know you're here to learn. This is episode two of the series. Next week we will be talking with Shala Nicely and she will be dropping major truth bombs and major skills as well, as will all of the people on the series. So, I am so, so excited.  One thing to know as you move into it is there will be some things that really work for you and some that won't. So, I'm going to say this in every episode intro. So, all of these skills are top-notch science-based skills. Each person is going to give their own specific nuanced way of managing it. So, I want you to go in knowing that you can take what you need. Some things will really be like, yes, that's exactly what I needed to hear. Some may not. So, I want you to go in with an open mind knowing that the whole purpose of this six-part series is to give you many different approaches so that you can try on what works for you. That's my main agenda here, is that you can feel like you've gotten all the ideas and then you can start to put together a plan for yourself. Let's go over to the show. I'm so happy you're here. ----- Kimberley: Welcome, Jon. I'm so happy to have you back. Jon: Hi, Kimberley. Thanks for having me back. Difference Between Mental Compulsions and Mental Rumination  Kimberley: Okay. So, you're first in line and I purposely had you first in line. I know we've had episodes similar to this in the past, but I just wanted to really get your view on how you're dealing with mental compulsions. First, I want to check in, do you call them “mental compulsions” or do you call it “mental rumination”? Do you want to clarify your own idea? Jon: Yeah. I say mental compulsions or mental rituals. I use the terms pretty interchangeably. It comes up at the first, usually in the assessment, if not then in the first post-assessment session, when I'm explaining how OCD works and I get to the part we say, and then there's this thing called compulsions. And what I do is I describe compulsions as anything that you do physically or mentally to reduce distress, and this is the important part, specifically by trying to increase certainty about the content of the obsession.  Why that's important is I think we need to get rid of this myth that sometimes shows up in the OCD community that when you do exposures or when you're triggered, you're just supposed to freak out and deal with it, and hopefully, it'll go away on its own. Actually, there are many things you can do to reduce distress that aren't compulsive, because what makes it compulsive is that it's acting on the content of the obsession. I mean, there might be some rare exceptions where your specific obsession has to do with an unwillingness to be anxious or something like that. But for the most part, meditation, breathing exercises, grounding exercises, DBT, certain forms of distraction, exercise – these can all reduce your physical experience of distress without saying anything in particular about whether or not the thought that triggered you is true or going to come. So, once I've described that, then hopefully, it opens people up to realize, well, it could really be anything and most of those things are going to be mental. So then, we go through, “Well, what are the different mental ways?” We know the physical ways through washing hands and checking locks and things like that. But what are all the things you're doing in your mind to convince yourself out of the distress, as opposed to actually working your way through the distress using a variety of distress tolerance skills, including acceptance? Kimberley: Right. Do you do the same for people with generalized anxiety or social anxiety or other anxiety disorders? Would you conceptualize it the same way? Mental Compulsions for General Anxiety Disorder vs OCD  Jon: Yeah. I think for the most part, I mean, I do meet people. Some people who I think are better understood as having generalized anxiety disorder than OCD, and identifying with that concept actually helps them approach this problem that they have of dealing with uncertainty and dealing with worry and dealing with anxiety on close to home, regular everyday issues like finance and work and health and relationships and things like that. And there's a subsection of that people who, if you treat it like OCD, it's really helpful. And there's a subsection if you treat it like OCD, they think, “Oh no, I have some other psychiatric problem I have to worry about right now.” I'm a fan of treating the individual that the diagnostic terms are there to help us. Fundamentally, the treatment will be the same. What are you doing that's sending the signal to your brain, that these ideas are threats as opposed to ideas, and how can we change that signal? Exposure & Response Prevention for Mental Compulsions  Kimberley: Right. I thank you for clarifying on that. So, after you've given that degree of psychoeducation, what do you personally do next? Do you want to share? Do you go more into an exposure option? Do you do more response prevention? Tell me a little bit about it, walk me through how you would do this with a client. Jon: The first thing I would usually do is ask them to educate me on what it's really like to be them. And so, that involves some thought tracking. So, we'll use a trigger and response log. So, I keep it very simple. What's setting you off and what are you doing? And I'll tell them in the beginning, don't try too hard to get better because I want to know what your life is really like, and I'll start to see the patterns. It seems every time you're triggered by this, you seem to do that. And that's where they'll start to reveal to me things like, “Well, I just thought about it for an hour and then it went away.” And that's how I know that they're engaging in mental review and rumination, other things like that. Or I was triggered by the thought that I could be sick and I repeated the word “healthy” 10 times. Okay. So, they're doing thought neutralization. Sometimes we'll expand on that. One of the clinicians in my practice took our thought records and repurposed them as a mental behavior log. So, it's what set you off. What did you do? What was the mental behavior that was happening at that time? And in some cases, what would've been more helpful? Again, I rely more on my patients to tell me what's going on than on me to tell them “Here's what's going on,” so you get the best information. Logging Mental Rituals  Kimberley: Right. I love that. I love the idea of having a log. You're really checking in for what's going on before dropping everything down. Does that increase their distress? How do they experience that? Jon: I think a lot of people find it very helpful because first of all, it's an act of mindfulness to write this stuff down because it's requiring you to put it in front of you and see it, which is different than having it hit you from inside your head. And so, that's helpful. They're seeing it as a thought process. And I think it also helps people come to terms with a certain reality about rumination that it's not a hundred percent compulsion in the sense that there's an element of rumination that's habitual. Your mind, like a puppy, is conditioned to respond automatically to certain things that it's been reinforced to do. And so, sometimes people just ruminate because they're alone or sitting in a particular chair. It's the same reason why people sometimes struggle with hair-pulling disorder, trichotillomania or skin picking. It's these environmental cues. And then the brain says, “Oh, we should do this now because this is what we do in this situation.” People give themselves a really hard time for ruminating because they've been told to stop, but they can't stop because they find themselves doing it.  So, what I try to help people understand is like, “Look, you can only control what you can control. And the more that you are aware of, the more you can control. So, this is where you can bring mindfulness into it.” So, maybe for this person, there's such a ruminator. They're constantly analyzing, figuring things out. It's part of their identity. They're very philosophical. They're not thinking of it as a compulsion, and many times they're not thinking of it at all. It's just happening. And then we increased their awareness, like, “Oh, okay. I got triggered. I left the building for a while. And then suddenly, I realized I was way down the rabbit hole, convinced myself that's something terrible. So, in that moment I realized I'm supposed to stop, but so much damage has been done because I just spent a really long time analyzing and compulsing and trying to figure it out.”  So, strategies that increase our awareness of what the mind is doing are extraordinarily helpful because imagine catching it five seconds into the process and being able to say, “Oh, I'm ruminating. Okay, I don't need to do that right now. I'm going to return my attention to what I was doing before I got distracted.” Kimberley: Right. I love the idea of this, the log for awareness, because a lot of people say, “Oh, maybe for half an hour a day.” Once they've logged it, they're like, “Wow, it's four hours a day.” I think it's helpful to actually recognize this, like how impactful it is on their life. So, I love that you're doing that piece. You can only control what you can control. What do you do with the stuff you can't control? Jon: Oh, you apply heavy doses of self-criticism until you hate yourself enough to never do it again. That's the other mental ritual that usually happens and people realize, “Oh, I've been ruminating,” and they're angry at themselves. “I should know better.” So, they're angry at themselves for something they didn't know they were doing, which is unfair. So, I use the term, I say, “label and abandon.” That's what you do with all mental rituals. The moment you see it, you give it a name and you drop it. You just drop it on the floor where you were, you don't finish it up real quick. You don't analyze too much about it and then drop it. You're just like, “Oh, I'm holding this thing I must not hold,” and you drop it. Label and abandon. What people tend to do is criticize then label, then criticize some more and then abandon. And the real problem with that is that the self-criticism is in and of itself another mental ritual. It's a strategy for reducing distress that's focused on increasing certainty about the content of the obsession. The obsession, in this case, is “I'm never going to get better.” Now I know I'm going to get better because I've told myself that I'm being fooled and that I'll never do that again. It's not true. But then you wash your hands. They aren't really clean either. So, none of our compulsions really work. Self-Compassion for Mental Compulsions  Kimberley: Doesn't have to make sense.  Jon: Yeah. So, I think bringing self-compassion in the moment to be able to recognize it and recognize the urge to self-criticize and really just say like, “Oh, I'm not going to do that. I caught myself ruminating. Well done.” Same thing we do when we meditate. Some people think that meditation has something to do with relaxation or something to do with controlling your mind. It's actually just a noticing exercise. Your mind wanders, you notice it. “Oh, look at that, I'm thinking.” Back to the breath. That's a good thing that you noticed that you wandered. Not, “Oh, I wandered, I can't focus. I'm bad at meditating.” So, it's really just changing the frame for how people are relating to what's going on inside.  One, eliminating self-criticism just makes life a lot easier. Two, eliminating the self-criticism and including that willingness to just label the thought pattern or the thought process and drop it right where it is. You can start to catch that earlier and earlier and earlier. So, you're reducing compulsions. And you'll see that the activity, the neutralizing, the figuring it out, the using your mental strength against yourself instead of in support of yourself, you could see how that's sending the signal to the brain. “Wait, this is very important. I need to keep pushing it to the forefront.” There's something to figure out here. This isn't a cold case in a box, on a shelf somewhere. This is an ongoing investigation and we have to figure it out. How do we know? Because they're still trying to figure it out. Kimberley: Right. How much do you think insight has to play here or how much of a role does it play? Jon: Insight plays a role in all forms of OCD. I mean, it plays a role in everything – insight into our relationships, insight into our career aspirations. I think one of the things I've noticed, and this is just anecdotal, is that the higher the distress and the poorer the distress regulation skills, often the lower the insight. Not necessarily the other way around. Some people have low insight and aren't particularly distressed by what's going on, but if the anxiety and the distress and the discomfort and disgust are so high that the brain goes into a brownout, I noticed that people switch from trying to get me to reassure them that their fears are untrue to trying to convince me that their fears are true. And to me, that represents an insight drop and I want to help them boost up their insight. And again, I think becoming more aware of your mental activity that is voluntary – I'm choosing to put my mind on this, I'm choosing to figure it out, it didn't just happen. But in this moment, I'm actually trying to complete the problem, the puzzle – becoming more aware that that's what you're doing, that's how you develop insight. And that actually helps with distress regulation. Kimberley: Right. Tell me, I love you're using this word. So, for someone who struggles with distress regulation, what kind of skills would you give a client or use for yourself? Jon: So, there are many different skills a person could use. And I hesitate to say, “Look, use this skill,” because sometimes if you're always relying on one skill and it's not working for you, you might be resistant to using a different skill. In DBT, they have something called tip skills. So, changing in-- drastic changes in temperature, intense exercise, progressive muscle relaxation, pace breathing. These are all ways of shifting your perspective. In a more global sense, I think the most important thing is dropping out of the intellectualization of what's happening and into the body. So, let's say the problem, the way you know that you're anxious is that your muscles are tense and there's heat in your body and your heart rate is elevated. But there are lots of circumstances in your life where your muscles would be tense and your heart rate will be up and you'll feel hot, and you might be exercising, for example.  So, that experience alone isn't threatening. It's that experience press plus the narrative that something bad is going to happen and it's because I'm triggered and it's because I can't handle the uncertainty and all this stuff. So, it's doing two things at once. It's dropping out of the thought process, which is fundamentally the same thing as labeling and abandoning the mental ritual, and then dropping into the body and saying, “What's happening now is my hands are sweaty,” and just paying attention to it. Okay, alright, sweaty hands. I can be with sweaty hands. Slowing things down and looking at things the way they are, which is not intellectual, as opposed to looking at things the way they could be, or should be, or might have been, which again is a mental ruminative process. Kimberley: Right. Do you find-- I have found recently actually with several clients that they have an obsession. They start to ruminate and then somewhere through there, it's hard to determine what's in control and what's not. So, we want to preface it with that. But things get really out of control once they start to catastrophize even more. So, would you call the catastrophization a mental rumination, or would you call it an intrusive thought? How would you conceptualize that with a client? They have the obsession, they start ruminating, and then they start going to the worst-case scenario and just staying there. Jon: Yeah. There's different ways to look at it. So, catastrophizing is predicting a negative future and assuming you can't cope with it, and it's a way of thinking about a situation. So, it's investing in a false project. The real project is there's something unknown about the future and it makes you uncomfortable and you don't like it. How do you deal with that? That's worth taking a look at. The false project is, my plane is going to crash and I need to figure out how to keep the plane from crashing. But that's how the OCD mind tends to work. So, one way of thinking about catastrophizing is it's a tone it's a way-- if you can step back far enough and be mindful of the fact that you're thinking, you can also be mindful of the fact that there is a way that you're thinking. And if the way that you're thinking is catastrophizing, you could say, “Yeah, that's catastrophizing. I don't need to do that right now.”  But I think to your point, it is also an act. It's something somebody is doing. It's like, I'm going to see this through to the end and the hopes that it doesn't end in catastrophe, but I'm also going to steer it into catastrophe because I just can't help myself. It's like a hot stove in your head that you just want to touch and you're like, “Ouch.” And in that case, I would say, yeah, that's a mental ritual. It's something that you're doing.  I like the concept of non-engagement responses. So, things that you can do to respond to the thought process that aren't engaging it directly, that are helping you launch off. Because like I said, before you label and abandon. But between the label and abandon, a lot of people feel like they need a little help. They need something to drive a wedge between them and the thought process. Simply dropping it just doesn't feel enough, or it's met with such distress because whenever you don't do a compulsion, it feels irresponsible, and they can't handle that distress. So, they need just a little boost.  What do we know about OCD? We know that the one thing you can't do effectively is defend yourself because then you're getting into an argument and you can't win an argument against somebody who doesn't care what the outcome of the argument is. The OCD just wants to argue. So, any argument, no matter how good it is, the OCD is like, “Great, now we're arguing again.” How to Manage Mental Compulsions  Kimberley: Yeah. “I got you.” Jon: Yeah. So, what are our options? What are our non-engagement response options? One, which I think is completely undersold, is ignoring it. Just ignoring it. Again, none of these you want to only focus on because they could all become compulsive. And then you're walking around going, “I'm ignoring it, I'm ignoring it.” And then you're just actually avoiding it. But it's completely okay to just choose not to take yourself seriously. You look at your email and it's things that you want. And then in there is a junk mail that just accidentally got filtered into the inbox instead of the spam box, and mostly what you do is ignore it. You don't even read the subject of it. You recognize that in the moment, it's spam and you move on as if it wasn't even there. Then there's being mindful of it. Mindful noting. Just acknowledging it. You take that extra beat to be like, “Oh yeah, there's that thought.” In act, they would call this diffusion. I'm having a thought that something terrible is going to happen. And then you're dropping it. So, you're just stepping back and be like, “Oh, I see what's going on here. Okay, cool. But I'm not going to respond to it.” And then as we get into more ERP territory, we also have the option of agreeing with the uncertainty that maybe, maybe not. “What do I know? Okay. Maybe the plane is going to crash. I can't be bothered with this.” But you have to do it with attitude because if you get too involved in the linguistics of it, then it's like, well, what's the potential that it'll happen? And you can't play that game, the probability game.  But it is objectively true that any statement that begins with the word “maybe” has something to it. Maybe in the middle of this call, this computer is going to explode or something like that. It would be very silly for me to worry about that, but you can't deny that the statement is true because it's possible. It's maybe. So, just acknowledging that, be like, “Okay, fine. Maybe.” And then dropping it the way you would if you had some thought that you didn't find triggering and yet was still objectively true.  And then the last one, which can be a lot of fun, can also be overdone, can also become compulsive, but if done well can make life a little bit more fun, is agreeing with the thought in an exaggerated humorous, sarcastic way. Just blowing it up. So, you're out doing the OCD. The OCD is very creative, but you're more creative than the OCD. Kimberley: Can you give me examples? Jon: Well, the OCD says your plane is going to crash. He said, your plane is going to crash into a school. Just be done with it, right? And that kind of shock where the bully is expecting you to defend yourself and instead, you just punched yourself in the face. He's like, “Yeah, you're weird. I'm not going to bother you anymore.” That's the relationship one wants with their OCD. Kimberley: That's true. I remember in a previous episode we had with, I think it was when you had brought out your team book about saying “Good one bro,” or “brah.” Jon: “Cool story, brah.” Yeah.  Kimberley: Cool story brah. And I've had many of my patients say that that was also really helpful, is there's a degree of attitude that goes with that, right? Jon: Yeah. And because again, it's just a glitch in the system that, of course, you're conditioned to respond to it like it's serious. But once you realize it is, once you get the hint that it's OCD, you have to shift out of that, “Oh, this is very important, very serious,” and into this like, “This is junk mail.” And if you actually look at your junk mail, none of it is serious. It sounds serious. It sounds like I just inherited a billion dollars from some prince in Nigeria. That sounds very important. I Kimberley: I get that email every day pretty much.  Jon: Yeah. But I look at it and immediately I know that it's not serious, even though the words in it sound very important.  Kimberley: Yeah. So, for somebody, I'm sitting in the mind of someone who has OCD and is listening right now, and I'm guessing, to those who are listening, you're nodding and “Yes, this is so helpful. This is so helpful.” And then we may finish the episode and then the realization that “This is really hard” comes. How much coaching, how much encouragement? How do you walk someone through treatment who is finding this incredibly difficult? Jon: I want to live in your mind. In my mind, let that same audience member is like, “This guy sucks.” Kimberley: My mind isn't so funny after we start the recording. So, you're cool. Jon: Who is this clown? Again, it's back to self-compassion. I'm sure people are tired of hearing about it, but it's simply more objective. It is hard. And if you're acting like it shouldn't be hard or you're doing something wrong as a function, it's hard because you're doing something wrong, you're really confused. How could that be? You could not have known better than to end up here. Everything that brought you here was some other thought or some other feeling, and you're just responding to your environment. The question is right now where you have some control, what are you going to do with your attention? Right now, you're noticing, “Oh man, it's really hard to resist mental rituals. It's hard to catch them. It's hard to let go of them. It's hard to deal with the anxiety of thinking because I didn't finish the mental ritual. Maybe I missed something and somebody's going to get hurt or something like that because I didn't figure it out.”  It is really hard. I don't think we should pretend that it's easy. We should acknowledge that it's hard. And then we should ask, “Okay, well, I made a decision that I'm going to do this. I'm going to treat my OCD and it looks like the treatment for OCD is I'm going to confront this uncertainty and not do compulsions. So, I have to figure out what to do with the fact that it's hard.” And then it's back to the body. How do you know that it's hard? “Well, I could feel the tension here and I could feel my heart rate and my breath.” So, let's work with that. How can I relate to that experience that's coming up in a way that's actually helpful? The thing that I've been thinking about a lot lately is this idea that the brain is quick to learn that something is dangerous. Something happens and it hurts, and your brain is like, “Yeah, let's not do that again.” And you might conclude later that that thing really wasn't as dangerous as you thought. And so, you want to re-engage with it. And you might find that's really hard to do, which is why exposure therapy is really hard because it's not like a one-and-done thing. You have to practice it because the brain is very slow to learn that something is safe, especially after it's been taught that it's dangerous.  But that's not a bad thing. You want a brain that does that. You don't want a brain that's like, “Yeah, well, I got bit by one dog, but who cares? Let's go back in the kennel.” You want a brain that's like, “Hold on. Are you sure about this?” That whole process of overcoming your fears, I think people, again, they're way too hard on themselves. It should take some time and it should be slow and sluggish. You look like you're getting better, and then you slip back a little bit, because it's really just your brain saying, “Listen, I'm here to keep you safe, and I learned that you weren't, and you are not following rules. So, I'm pulling you back.” That's where that is coming from. So, that's the hard feeling. That's the hard feeling right there. It's your brain really trying to get you to say, “No, go back to doing compulsions. Compulsions are keeping you safe.” You have to override that circuit and say, “I appreciate your help. But I think I know something that you don't. So, I'm going to keep doing this.” And then you can relate to that hard feeling with like, “Good, my brain works. My brain is slow and sluggish to change, but not totally resistant. Over time, I'm going to bend it to my will and it will eventually let go, and either say this isn't scary anymore or say like, ‘Well, it's still scary, but I'm not going to keep you from doing it.'” Kimberley: Right. I had a client at the beginning of COVID I think, and the biggest struggle-- and this was true for a lot of people, I think, is they would notice the thought, notice they're engaging in compulsions and drop it, to use your language, and then go, “Yay, I did that.” And then they would notice another thought in the next 12 seconds or half a second, and then they would go, “Okay, notice it and drop it.” And then they'd do it again. And by number 14, they're like, “No, this is--” or it would either be like, “This is too hard,” or “This isn't working.” So, I'm wondering if you could speak to-- we've talked about it being “too hard.” Can you speak to your ideas around “this isn't working”? Jon: Yeah. That's a painful thought. I think that a lot of times, people, when they say it isn't working, I ask them to be more specific because their definition of working often involves things like, “I was expecting not to have more intrusive thoughts,” or “I was expecting for those thoughts to not make me anxious.” And when you let go of those expectations, which isn't lowering them at all, it's just shifting them, asking, well, what is it that you really want to do in your limited time on this earth? You're offline for billions of years. Now you're online for, I don't know, 70 to 100 if you're lucky, and then you're offline again. So, this is the time you have. So, what do you want to do with your attention? And if it's going to be completely focused on your mental health, well, that's a bummer. You need to be able to yes, notice the thought, yes, notice the ritual, yes, drop them both, and then return to something.  In this crazy world we're living in now where we're just constantly surrounded by things to stimulate us and trigger us and make us think, we have lots of things to turn to that aren't necessarily healthy, but they're not all unhealthy either. So, it's not hard to turn your attention away from something and into a YouTube video or something like that. It is more challenging to shift your attention away from something scary and then bring it to the flavor of your tea. That's a mindfulness issue. That's all that is. Why is one thing easier than the other? It's because you don't think the flavor of your tea is important. Why? Because you're just not stimulated by the firing off of neurons in your tongue and the fact that we're alive on earth and that we've evolved over a million years to be able to make and taste tea. That's not as interesting as somebody dancing to a rap song. I get that, but it could be if you're paying a different kind of attention. So, it's just something to consider when you're like, “Well, I can't return to the present because it doesn't engage me in there.” Something to consider, what would really engage you and what is it about the present that you find so uninteresting? Maybe you should take another look. Kimberley: Right. For me, I'm just still so shocked that gravity works. Whenever I'm really stuck, I will admit, my rumination isn't so anxiety-based. I think it's more when I'm angry, I get into a ruminative place. We can do that similar behavior. So, when I'm feeling that, I have to just be like, “Okay, drop away from, that's not helpful. Be aware and then drop it.” And then for me, it's just like, “Wow, the gravity is pulling me down. It just keeps blowing my mind.” Jon: Yeah. That's probably a better use of your thought process than continuing to ruminate. But you bring up another point. I think this speaks more closely to your question about when people say it's not working. I'm probably going to go to OCD jail for this, but I think to some extent, when you get knocked off track by an OCD trigger, because you made me think of it when you're talking about anger. Like, someone says something to you and makes you angry and you're ruminating about it. But it's the same thing in OCD. Something happens. Something triggers you to think like, “I'm going to lose my job. I'm a terrible parent,” or something like that. You're just triggered. This isn't just like a little thought, you're like, “Oh, that's my OCD.” You can feel it in your bones. It got you. It really got you.  Now, you can put off ruminating as best you can, but you're going to be carrying that pain in your bones for a while. It could be an hour, could be a day, could be a couple of days. Now, if it's more than a couple of days, you have to take ownership of the fact that you are playing a big role in keeping this thing going and you need to change if you want different results. But if it's less than a couple of days and you have OCD, sometimes all you can do is just own it. “All right, I'm just going to be ruminating a lot right now.” And I'm not saying like, hey, sit there and really try to ruminate. But it's back to that thing before, like your brain is conditioned to take this seriously, and no matter how much you tell yourself it's not serious, your brain is going to do what your brain is going to do. And so, can you get your work done? Try to show up for your family, try to laugh when something funny happens on TV, even while there's this elephant sitting on your chest. And every second that you're not distracted, your mind is like, “Why did they say that? Why did I do that? What's going to happen next?” And really just step back from it and say like, “You know what, it's just going to have to be like this for now.” What I see people do a lot is really undersell how much that is living with OCD. “I'm not getting better.” I had this happen actually just earlier today. Somebody was telling me, walking me through this story that was just full of OCD minds that they kept stepping on and they kept exploding and they were distressed and everything. And yet, throughout the whole process, the only problem was they were having OCD and they were upset. But they weren't avoiding the situation. They weren't asking for reassurance and they weren't harming themselves in any way. They were just having a rough time because they just had their buttons pushed. It was frustrating because they wouldn't acknowledge that that is a kind of progress that is living with this disorder, which necessarily involves having symptoms.  I don't want people to get confused here and say like, “This is as good as it gets,” or “You should give up hope for getting better.” It's not about that. Part of getting better is really owning that this is how you show up in the world. You have your assets and your liabilities, and sometimes the best thing to do is just accept what's going on and work through it in a more self-compassionate way. Kimberley: Right. I really resonate with that too. I've had to practice that a lot lately too of accepting my humanness. Because I think there are times where you catch yourself and you're like, “No, I should be performing way up higher.” And then you're like, “No, let's just accept these next few days are going to be rough.” I like that. I think that that's actually more realistic in terms of what recovery really might look like. This is going to be a rough couple of days or a rough couple of hours or whatever it may be. Jon: Yeah. If you get punched hard enough in the stomach and knock the wind out of you, that takes a certain period of time before you catch your breath. And if you get punched in the OCD brain, it takes a certain amount of time before you catch your breath. So, hang on. It will get better. And again, this isn't me saying, just do as many compulsions as you want. It's just, you're going to do some, especially rumination and taking ownership of that, “Oh man, it's really loud in there. I've been ruminating a lot today. I'll just do the best I can.” That's going to be a better approach than like, “I'm going to sit and track every single thought and I'm going to burn it to the ground. I'm going to do it every five seconds.” Really, you're just going to end up ruminating more that way. Kimberley: Right. And probably beating yourself up more. Jon: Exactly. Kimberley: Right. Okay. I feel like that is an amazing place for us to end. Before we do, is there anything you feel like we've missed that you just want people to know before we finish up? Jon: I guess what's really important to know since we're talking about mental compulsions is that it's not separate from the rest of OCD and it's not harder to treat. People have this idea that, well, if you're a compulsive hand-washer, you can just stop washing your hands or you can just remove the sink or something like that. But if you're a compulsive ruminator about whether or not you're going to harm someone or you're a good person or any of that stuff, somehow that's harder to treat. I've not found this to be the case. Anecdotally, I haven't seen any evidence that this is really the case in terms of research. You might be harder on yourself in some ways, and that might make your symptoms seem more severe, but that's got nothing to do with how hard you are to treat or the likelihood of you getting better. Most physical rituals are really just efforts to get done what your mental rituals are not doing for you. So, many people who are doing physical rituals are also doing mental rituals and those who aren't doing physical rituals. Again, some people wash their hands. Some people wash their minds. Many people do both. A lot of this stuff, it has to do with like, “I expect my mind to be one way, and it's another.” And that thing that's making it another is a contaminant, “I hate it and I want to go away and I'm going to try to get it to go away.” And that's how this disorder works. Kimberley: Right. It's really, really wonderful advice. I think that it's actually really great that you covered that because I think a lot of people ask that question of, does that mean that I'm going to only have half the recovery of someone who does physical compulsions or just Googles or just seeks reassurance? So, I think it's really important. Do you feel like someone can overcome OCD if their predominant compulsion is mental? Jon: Absolutely. They may even have assets that they are unaware of that makes them even more treatable. I mean, only one way to find out. Kimberley: Yeah. I'm so grateful to you. Thank you for coming on. This is just filling my heart so much. Thank you. Jon: Thank you. I always love speaking with you. Kimberley: Do you want to share where people can find you and all your amazing books and what you're doing? Jon: My hub is OCDBaltimore.com. That's the website for the Center for OCD and Anxiety at Sheppard Pratt, and also the OCD program at The Retreat at Sheppard Pratt. And I'm on Instagram at OCDBaltimore, Twitter at OCDBaltimore. I don't know what my Facebook page is, but it's out there somewhere. I'm not hard to find. Falling behind a little bit on my meme game, I haven't found anything quite funny or inspiring enough. I think I've toured through all of my favorite movies and TV shows. And so, I'm waiting for some show that I'm into to inspire me. But someone asked me the other day, “Wait, you stopped with the memes.” Kimberley: They're like, nothing's funny anymore. Jon: I try not to get into that headspace. Sometimes I do think that way, but yeah, the memes find me. I don't find them. Kimberley: I love it. And your books are all on Amazon or wherever you can buy books, I'm imagining. Jon: Yes. The OCD Workbook For Teens is my most recent one and the second edition of the Mindfulness Workbook for OCD is also a relatively recent one. Kimberley: Amazing. You're amazing. Thank you so much. Jon: Thank you.

Into the Magic Shop
Tara Swart: How to Get What You Want Out Of Life By Setting Intentions

Into the Magic Shop

Play Episode Listen Later May 4, 2022 51:41


If you've ever wondered why you aren't achieving all you want out of life, or you're skeptical of the concept of manifestation, then don't miss Dr. Tara Swart, physician, neuroscientist, executive advisor and senior lecturer at MIT in the Sloan School, and the author of the best selling book, The Source, The Secrets Of The Universe, The Science Of The Brain, on this week's Into The Magic Shop. Tara, a reformed doctor who subsequently discovered coaching, is incredibly passionate about disseminating simple pragmatic neuroscience base messages that change the way people live, and the way people work. “I've always specialized in managing extreme levels of stress for executives. So I would say that that's the biggest thing that holds people back from reaching their potential.”She has a particular interest manifesting intention:“When you set your intention, when you use the proper cues to put your intention into your subconscious. That's when all of these opportunities and benefits manifest themselves.” Tara shares her story from medical school, to discovering coaching, to writing The Source. She also talks about why fear is one of our biggest drivers, why ghosts exist in the executive suite, how formative our early years are, what makes a great leader, and why manifesting is about using your brain power to create opportunities therefore making them more likely to materialize in your life. “If your happiness depends on an outside thing, you will never be happy because it will always be the next thing and the next thing.”On today's podcast: The greatest challenge that limits leaders  Why fear is one of our biggest drivers How formative our early years are Why we need to be more self compassionate Set an intention to achieve life goals Links: https://www.taraswart.com/the-source/ The Aristotle Project

Brave Together
Self Compassion vs. Burnout, and What to do About Both

Brave Together

Play Episode Listen Later May 4, 2022 24:13


Rose Reif is a therapist who helps adults with disabilities who are struggling with anxiety, depression, transitions, and other challenges - and - she counsels parents of kids with disabilities who are overwhelmed by guilt, fear, isolation, and who are finding it impossible to care for themselves. Jessica and Rose talk about the difference between burnout and compassion fatigue, and a few practical shifts that may lead us to healing from both. Find Rose at https://rosereif.comJOIN the international community of We Are Brave Together here.Donate to our Retreats and Respite Scholarships here.Donate to keep this podcast going here.Can't get enough of the Brave Together Podcast?Follow our Instagram Page @wearebravetogether or on Facebook.Feel free to contact Jessica Patay via email: jpatay@wearebravetogether.orgIf you have any topic requests or if you would like to share a story, leave us a message here.Please leave a review and rating today! We thank you in advance!

Rebel Eaters Club
Fat and Happy with Laurie Santos

Rebel Eaters Club

Play Episode Listen Later May 3, 2022 34:16


Virgie and Laurie unpack harmful happiness myths like "the perfect body" that contribute to diet culture, and Laurie tells Virgie how the science of happiness can be used to fight them.Topics include: Harry & David Pears [01:20]City of Angels (1998) [03:54]The “Arrival Fallacy” [11:38]Hedonic Adaptation [17:50]Science of Happiness [20:38]The Tool of Self-Compassion [31:34]You can find more of Laurie's work on social media @lauriesantos or through her podcast ‘The Happiness Lab.' Follow @virgietovar and @transmitterpods to stay up to date on all things Rebel Eaters Club. And make sure to visit rebeleatersclub.com to download your Rebel Eaters Club starter pack! 

Health Gig
Guided Meditation: Self Compassion

Health Gig

Play Episode Listen Later May 2, 2022 10:03


The Bright Bold & Real has produced a special community series - Mindful Community Collective, MC² - to refresh and heal. This guided meditation is perfect to give your mind a rest and give your week a sense of calm, grace, and flexibility. Consider this time an oasis for your mind and soul.

I'm Busy Being Awesome
Episode 145: How to Overcome Intrusive Thoughts and Negative Self Talk with ADHDHow To Practice Self Compassion With ADHD

I'm Busy Being Awesome

Play Episode Listen Later May 2, 2022 22:30


In This Episode, You Will Discover…  Why we slip into negative self-talk How to recognize the sneaky ways it shows up One simple, yet powerful strategy to release the judgment and embrace self-compassion Links From The Podcast Learn more about We're Busy Being Awesome here Get the top 10 tips to work with your ADHD brain (free ebook!) Discover my favorite ADHD resources here Get the I'm Busy Being Awesome Planning System here Learn more about Jody Moore's work here