Know More Do Better

In this episode we continue Step Four: Heal. Chapters covered in this episode include: Reprioritise your internal rules and requirements for success Practice conscious reflection Trust your intuition / listen to what your body is trying to tell you Reframe unhelpful thoughts by speaking kindly to yourself References from the chapters covered in today's episode: Banksy. (2006). Wall and piece Robbins, A. (2001). Awaken the giant within - take immediate control of your mental, emotional, physical and financial destiny. Sansone, R. A. (2012). Rumination: Relationships with Phsyical Health. Innovations in Clinical Neuroscience, 29-34. Breines, J. (2012, April). Call me crazy: The subtle power of gaslighting. Berkeley Science Review. Kahneman, D. (2012). Thinking, Fast and Slow. Sandahl, J. J. (2016). The Danish Way of Parenting - What the Happiest People in the World Know About Raising Confident, Capable Kids. Aron, E. N. (2020). The Highly Sensitive Person: How to Thrive When the World Overwhelms You. Instagram: https://www.instagram.com/pircherreid Healthier book series available so far: 1. Personal Growth 2. Infinite Intellect 3. Beyond Reactions Patreon: https://www.patreon.com/knowmoredobetter Music by: The Processing Mind

In this episode we continue Step Four: Heal. Chapters covered in this episode include: Increase your distress tolerance Confront fears and phobias Confront and challenge your guilt and shame References from the chapters covered in today's episode: Greenberg, M. (2017). The Stress-proof brain: master your emtional response to stress using mindfulness and neuroplasticity. Bessel A, v. d. (2015). The body keeps the score: brain, mind and body in the healing of trauma. Centre for Clinical Interventions . (n.d.). Looking After yourself - Self help guides for anxiety. Retrieved from Centre for Clinical Interventions Bourne, E. J. (2020). The Anxiety and Phobia workbook. Banksy. (2006). Wall and piece. Brown, B. (2021). Atlas of the Heart. Instagram: https://www.instagram.com/pircherreid Healthier book series available so far: 1. Personal Growth 2. Infinite Intellect 3. Beyond Reactions Patreon: https://www.patreon.com/knowmoredobetter Music by: The Processing Mind

In this episode we continue Step Four: Heal. Chapters covered in this episode include: Rewire your brain Practice assessing liklihood and probability to assess risk References from the chapters covered in today's episode: Siegel, D. J. (2010). Mindsight - the new science of personal transformation. Lipton, B. (2015). The biology of belief: Unleashing the power of conciousness, matter and miracles. Siegel, D. (2012). The whole-brain child - 12 revolutionary strategies to nurture your child's developing mind, survive everyday parenting struggles and help your family thrive. Winfrey, O. and Perry, B. (2021). What happened to you? - Conversations on Trauma, Resilience, and Healing. Robbins, A. (2001). Awaken the giant within - take immediate control of your mental, emotional, physical and financial destiny Instagram: https://www.instagram.com/pircherreid Healthier book series: Personal Growth now available on Amazon Patreon: https://www.patreon.com/knowmoredobetter Music by: The Processing Mind

In this episode we continue Step Four: Heal. Chapters covered in this episode include: Identify and challenge your unhealthy core beliefs Identify and unlearn your triggers References from the chapters covered in today's episode: Robbins, A. (2001). Awaken the giant within - take immediate control of your mental, emotional, physical and financial destiny. Centre for Clinical Interventions. (n.d.). What are core beliefs. Retrieved from Centre for Clinical Interventions PositivePsychology.com. (n.d.). Table of common core beliefs. Retrieved from PositivePsychology.com Raypole, C. (2020, November 13). How to identify and manage your emotional triggers. Retrieved from Healthline Dana, D. (2018). The Polyvagal theory in therapy: engaging the rhythym of regulation. Instagram: https://www.instagram.com/pircherreid Healthier book series: Personal Growth now available on Amazon Patreon: https://www.patreon.com/knowmoredobetter Music by: The Processing Mind

In this episode we continue Step Four: Heal. Chapters covered today include: Reparent yourself / heal your inner child References from the chapters covered in today's episode: Van der Kolk, B.(2015). The Body keeps score: mind, brain and body in the transformation of trauma. Instagram: https://www.instagram.com/pircherreid Healthier book series: Personal Growth now available on Amazon Patreon: https://www.patreon.com/knowmoredobetter Music by: The Processing Mind

In this episode we continue Step Four: Heal. Chapters covered today include: Own your feelings (take responsibility for your feelings) Identify and process past traumas and unhelpful learned behaviours References from the chapters covered in today's episode: Siegel, D. (2012). The whole-brain child - 12 revolutionary strategies to nurture your child's developing mind, survive everyday parenting struggles and help your family thrive. Perry and Winfrey (2021). What happened to you? - Conversations on Trauma, Resilience, and Healing. Neufield and Mate (2019). Hold On to Your Kids: Why Parents Need to Matter More Than Peers. Mate, G. (2004). When the body says no: the cost of hidden stress. ACEs too high. (n.d.). What ACEs/PCEs do you have? Retrieved from: Adverse Childhood Experiences Van der Kolk, B.(2015). The Body keeps score: mind, brain and body in the transformation of trauma. Instagram: https://www.instagram.com/pircherreid Healthier book series: Personal Growth now available on Amazon Patreon: https://www.patreon.com/knowmoredobetter Music by: The Processing Mind

In this episode we continue Step Four: Heal, and then we just chat for a while on broader topics. Chapters covered today include: Create a safe space for processing and healing Practice asking whether you are safe or unsafe and responding accordingly (instead of reacting) Feel your feelings References from the chapters covered in today's episode: LePera, D. N. (2022). How to Meet your self Siegel, D. J. (2010). Mindsight - the new science of personal transformation. Mate, G. (2004). When the body says no: the cost of hidden stress Jensen, J. (2021). Shame Mud Greenberg, M. (2017). The Stress-proof brain: master your emtional response to stress using mindfulness and neuroplasticity. Gottman, J. M. (2015). The seven principles for making marriage work: A practical guide from the country's foremost relationship expert References from the rest of the episode: Movies: You've got mail (1998), Click (2006) TV shows: Bluey, Rick and Morty, Disenchantment Podcasts: The Mel Robbins Show, Huberman lab Ted Talks: Celeste Headlee on 10 ways to have a better conversation Books: The Power of Now by Eckhart Tolle, Full Catastrophe Living by Jon Kabat-Zinn, Friends Lovers and the Big Terrible thing by Matthew Perry, Hitchikers Guid to the Galaxy by Douglas Adams Influencers (instagram): @sternasuissa, @mahacopyco, @lexfriedman, @hubermanlab, @brenebrown Instagram: https://www.instagram.com/pircherreid Healthier Book 1 - Personal Growth: Available on Amazon Patreon: https://www.patreon.com/knowmoredobetter

In this episode we finish up with Step Three in Emotional and Mental Health: Restore and maintain your energy balance (fill your cup) and make a start on Step Four: Heal. Chapters covered today include: Sprinkle magic throughout your life Learn how to transform your mood Give yourself permission and opportunity to enjoy your life Introduction to Step Four: Heal Take responsibility for your mental health References from today's episode: Lotte Veenstra, I. K. (2017). Embodied moodregulation: the impact of body posture on mood recovery, negative thoughts, andmood-congruent recall. Cognition and Emotion, 31. LePera, D. N. (2021). How to do the work- recognize your patterns, heal from your past + create your self. Lipton, B. (2015). The biology ofbelief: Unleashing the power of conciousness, matter and miracles Gibson, L. C. (2015). Adult Children of Emotionally Immature Parents - How to Heal from Distant, Rejecting, orSelf-Involved Parents. Pies, R. W. (2020, December 15). Psychiatryand the Dark Night of the Soul. Retrieved from: Psychiartic Times Moore, T. (2004). Dark Nights of the Soul. Kolk, B. v. (2015). The Body keepsscore: mind, brain and body in the transformation of trauma. Perry, B and Winfrey, O. (2021). What happened toyou? - Conversations on Trauma, Resilience, and Healing. Mate, G. (2004). When the body says no:the cost of hidden stress. Bourne, E. J. (2020). The Anxiety andPhobia workbook. Instagram: https://www.instagram.com/pircherreid Healthier Book 1 - Personal Growth: Available on Amazon Patreon: https://www.patreon.com/knowmoredobetter

In this episode we continue working through Step Three in Emotional and Mental Health: Restore and maintain your energy balance (fill your cup). Chapters covered today include: Schedule time every day for processing Meditate daily Spend at least two hours in nature every week Spend time on hobbies, rest and general activities you enjoy Practice regular self-care not just ‘after-care’ References from today's episode: Brady, K. (2020, may 20). What does processing your feelings even mean? Retrieved from: Shondaland Tolle, E. (1997). The Power of Now: A guide to spiritual enlightenment Bourne, E. J. (2020). The Anxiety and Phobia workbook. Meditation: In Depth. (2016). Retrieved from: National Center for Complementary and Integrative Health Sukel, K. (2019, April 19). Understanding the Power of Meditation. Retrieved from: BrainFacts.org Siegel, D. J. (2010). Mindsight - the new science of personal transformation. Lappe, M. (2017, April 26). 10 Meditation Tips from the Soothing Voice Behind the Headspace App. Retrieved from: Self.com Sokal, G. C. (2012). Earthing: Health Implications of Reconnecting the Human Body to the Earth's Surface Electrons. Journal of Environmental and Public Health. Robbins, J. (2020, January 9). Ecopsychology: How Immersion in Nature Benefits Your Health. Retrieved from: Yale School of Environment White, M. A. (2019). Spending at least 120minutes a week in nature is associated with good health and wellbeing. Scientific Reports. Retrieved from: Nature.com Tawwab, N. G. (2021). Set boundaries, find peace: a guide to reclaiming yourself. Instagram: https://www.instagram.com/pircherreid Healthier Book 1 - Personal Growth: Available on Amazon Patreon: https://www.patreon.com/knowmoredobetter

In this episode we begin working through Step Three in Emotional and Mental Health: Restore and maintain your energy balance (fill your cup). Chapters covered today include: Learn ways to ground yourself and return to the present Learn to self-regulate and complete the stress cycle Identify your glimmers and practice daily gratitude Enjoy creativity Practice positive self-talk Practice self-compassion and forgiveness Journal regularly References from today's episode: Korb, A. (2015). The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time. Raypole, C. (2020, November 13). How to identify and manage your emotional triggers. Retrieved from Healthline Sokal, G. C. (2012). Earthing: Health Implications of Reconnecting the Human Body to the Earth's Surface Electrons. Journal of Environmental and Public Health. Bourne, E. J. (2020). The Anxiety and Phobia workbook. Shetty, J. (2020). Think Like a Monk - How to train your mind for peace and purpose everyday Nagoski, E. N. (2019). Burnout: The Secret to Unlocking the Stress Cycle. LePera, D. N. (2021). How to do the work - recognize your patterns, heal from your past + create your self. Sapolsky, R. M. (2004). Why Zebras don't get ulcers - the acclaimed huide to stress, stress-related diseases, and coping. Rediger, J. (2021). Cured - Strengthen your immune system and heal your life. Chowdhury, M. R. (2022). The Neuroscience of Gratitude and How It Affects Anxiety & Grief. Retrieved from Positive Psychology Brown, B. (2021). Atlas of the Heart. Sharma, R. (2015, January 8). Facebook post on gratitude. Huberman, A. (2021, November 22) The Science of Gratitude & How to Build a Gratitude Practice Mate, G. (2004). When the body says no: the cost of hidden stress. Kahneman, D. (2012). Thinking, Fast and Slow. Mayo Clinic. (2020, November 13). Forgiveness: Letting go of grudges and bitterness. Retrieved from Mayo Clinic Siegel, D. J. (2010). Mindsight - the new science of personal transformation. Murray, B. (2002, June). Writing to heal. Retrieved from American Psychological Association Wilhelm, K. A. (2018, January 02). Emotional and physical health benefits of expressive writing. Retrieved from Cambridge University Press: Emotional and physical health benefits of expressive writing Instagram: https://www.instagram.com/pircherreid Healthier Book 1 - Personal Growth: Available on Amazon Patreon: https://www.patreon.com/knowmoredobetter