Building Resilience

There's a daily box we have to check that's crucial for our overall health and wellbeing. It seems easy, but it can be much harder than it seems: getting a good night's sleep.Did you know that lack of sleep can be due to sleeping disorders, medical conditions, and mental health challenges, and it affects people of all ages? That's why on today's episode, I want to share with you some insights on the importance of sleep—and how it's linked to our immune health, boosting creativity, and even prevention of Alzheimer's disease. Join me on this first of two parts where we explore sleep in depth, and all the ways it affects our waking hours too.Links/Past Episodes I mentioned:Ep. 114: The 5 Pillars of Physical and Mental Health Check out my "Memory Matters" course, now live!Also, don’t forget to check out my new video series, “The 30 Second Burnout Solution”, a resource I created to help those dealing with stress and burnout—particularly compassion fatigue and secondary traumatic stress.Visit me on Facebook or Instagram. You can also find me on my website and book a mini session with me! Hosted on Acast. See acast.com/privacy for more information.

Are you someone who struggles with perfectionism? Do you find yourself constantly critiquing yourself and others around you?In this episode of Building Resilience, we dive deeper into the root causes of perfectionism and how it can actually hinder us (despite it sounding like a good thing). You'll learn about the role of the nervous system in perfectionism, why it's often tied to childhood trauma, and how it can lead to depression, anxiety, and addiction. Plus, I'll give you practical tips on how to overcome your perfectionist tendencies, including the surprising concept of “B minus work”. Links/Past Episodes I mentioned:Ep. 110: The Zone of ResilienceEp. 22: Self CompassionAlso, don’t forget to check out my new video series, “The 30 Second Burnout Solution”, a resource I created to help those dealing with stress and burnout—particularly compassion fatigue and secondary traumatic stress.Visit me on Facebook or Instagram. You can also find me on my website and book a mini session with me! Hosted on Acast. See acast.com/privacy for more information.

What does connecting with a higher power, sleep, and Gray’s Anatomy have in common? For me, a whole lot—they’re all crucial ways that I help widen my zone of resilience and anchor myself in turbulent times.Today I will share my personal top 7! From morning routines to social connection, I'll offer practical advice and tips for each of these practices, so you'll walk away feeling inspired and ready to start building your own zone of resilience. Links/Past Episodes I mentioned:Ep. 110: The Zone of ResilienceEp. 94: The Gap and the GainLimitless with Chris Hemsworth (specifically episode 2!)Also, don’t forget to check out my new video series, “The 30 Second Burnout Solution”, a resource I created to help those dealing with stress and burnout—particularly compassion fatigue and secondary traumatic stress.Visit me on Facebook or Instagram. You can also find me on my website and book a mini session with me! Hosted on Acast. See acast.com/privacy for more information.

We all face stressors in our lives, and they come in many shapes and sizes—both external and internal. When we let these stressors get to us over and over, it can culminate into something none of us want: burnout.In this episode, I'll be talking all about burnout—what it is, what it isn’t, some common solutions to dealing with external stressors (in order to avoid burnout), and some ways to, as always, build your resilience and give you the tools you need.Links/Past Episodes I mentioned:Ep. 108: The Resilience SymphonyAlso, don’t forget to check out my new video series, “The 30 Second Burnout Solution”, a resource I created to help those dealing with stress and burnout—particularly compassion fatigue and secondary traumatic stress.Visit me on Facebook or Instagram. You can also find me on my website and book a mini session with me! Hosted on Acast. See acast.com/privacy for more information.

You can’t click anywhere on the internet without running into advice about improving mental and physical health. The problem is, what really works? And even more importantly, how do you know what would achieve the greatest results?On today’s episode of Building Resilience, I’ll give you my five “pillars” of physical and mental health—the things that you can start doing NOW that will give you the greatest bang for your buck. They may seem simple, but focusing on these pillars will get you living your healthiest life yet.Links/Past Episodes I mentioned: 23 ½ Hours: The Benefits of WalkingEp. 17: ConfidenceEp. 22: Self-CompassionEp. 90: ValidationAlso, don’t forget to check out my new video series, “The 30 Second Burnout Solution”, a resource I created to help those dealing with stress and burnout—particularly compassion fatigue and secondary traumatic stress.Visit me on Facebook or Instagram. You can also find me on my website and book a mini session with me! Hosted on Acast. See acast.com/privacy for more information.

When bad things happen, it can be easy to feel like the world is out to get us. It can feel like we have no control over what is happening. We may not be able to control what’s happening, but fortunately we have control over how we feel about it (yes, really!).While it's important to process the emotions that come with being a victim of a circumstance, focusing on it in the long term may not serve us well. When we're ready, a shift can occur that starts with our mindset. By changing our perspective, we can transform from feeling powerless to feeling empowered: from victim to agent. Links/Past Episodes I mentioned:Ep. 76: Clean Pain and Dirty PainEp. 8: The Equation of LifeDOWNLOAD: “The model” from The Equation of Life episodeDOWNLOAD: A Healthy Way to Process EmotionsEp. 43: 100% Responsibility and 0% ExcusesVisit me on Facebook or Instagram. You can also find me on my website and book a mini session with me! Hosted on Acast. See acast.com/privacy for more information.

Are you a caregiver or helping professional struggling with stress? Are you feeling overwhelmed with the stories you hear?On Building Resilience, we have recently been exploring the concept of compassion fatigue, burnout, and secondary traumatic stress and how it can affect caregivers and helping professionals. On this episode, we're going to dive deeper as well as a Venn Diagram with 8 categories to help identify one's risk factors that can contribute to their overall stress threshold. I'll share tips on how to manage secondary traumatic stress, how to identify the symptoms, and more.Visit me on Facebook or Instagram. You can also find me on my website and book a mini session with me! Hosted on Acast. See acast.com/privacy for more information.

The word “trauma” is thrown around a lot these days—and with the internet and social media, it can be really easy to get confused about what trauma actually means. In fact, you may not even know there are multiple types of trauma!On this episode, I’m going to provide an overview of the different types of trauma, talk about compassion fatigue and how it relates to helping professionals discuss the Adverse Childhood Experiences (ACE) Study and the concept of being "trauma informed." And finally, we’ll talk about how to tell if your trauma is “Big T” (overt) trauma or “Little T” (covert) trauma. Visit me on Facebook or Instagram. You can also find me on my website and book a mini session with me! Hosted on Acast. See acast.com/privacy for more information.

Do you feel like life’s stressors are too much to handle and you’re stuck in a cycle of dysregulation? You aren't alone.In today's episode, we discuss the Zone of Resilience, a framework that can help you manage stress more effectively and find a better balance in life. We review the two voices in our head and how they affect our stress response, then introduce the Window of Tolerance model and how it can help us to stay in a Zone of Resilience. We discuss the signs of hyper and hypo arousal, and what to do if we find ourselves outside of the Zone of Resilience. We’ll also talk about how to become aware of our warning signs of dysregulation and activities that can help widen the window of resilience. Tune in to this episode to understand how to take control of your stress and regain balance in your life!Visit me on Facebook or Instagram. You can also find me on my website and book a mini session with me! Hosted on Acast. See acast.com/privacy for more information.

Compassion fatigue is a little known affliction which can affect so many helping professionals. It’s a combination of burnout, secondary traumatic stress, and running out of empathy, and it can be so hard to manage. I've talked about compassion fatigue before, but today I will go more in depth on the concept of compassion fatigue and the various helping professionals who may experience it. On today's episode, we're going to delve into the contributing factors to compassion fatigue, such as a lack of appreciation, being overworked, underpaid, and exposed to traumatic events and people. We take a deep dive into the physical, psychological, emotional, professional, and spiritual symptoms of compassion fatigue, which can develop gradually or suddenly. We'll also consider the typical factors in professional caregiving environments that contribute to compassion fatigue, such as performance demands exceeding human capabilities, insufficient resources to meet patient needs, and ongoing exposure to traumatic events. In addition, I also mention a 30 item screening test developed by Beth Hudnall Stamm called the Professional Quality of Life Self-Score Measure (or the "pro qual" for short). You can find that here.Visit me on Facebook or Instagram. You can also find me on my website and book a mini session with me! Hosted on Acast. See acast.com/privacy for more information.