Know More Do Better

In this episode we continue working through Step Two in Emotional and Mental Health: Protect your energy balance. Chapters covered today include: Avoid creating your own stress Minimise your mental load Destabilise / reject urgency culture Be selective about your media consumption Create your own space References from today's episode: Seneca, L. A. (c. 65 AD). Letters from a Stoic. LePera, D. N. (2021). How to do the work - recognize your patterns, heal from your past + create your self. Eatough, E. (2022, January 4). What is mental load? Recognize the burden of invisible labor. Retrieved from BetterUp 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 Two in Emotional and Mental Health: Protect your energy balance. Chapters covered today include: Challenge automatic thoughts and self-criticism Consciously choose how you respond Avoid toxic empathy or being the 'fixer' References from today's episode: Sterner, T. (2012). The Practicing Mind: Bringing Discipline and Focus into Your Life The Kaleidoscope Group. (2020, April 15). A Blueprint for transforming communication: reactions vs responses. Retrieved from The Kaleidoscope Group Lipton, B. (2015). The biology of belief: Unleashing the power of conciousness, matter and miracles Mark Williams, D. P. (2011). Mindfulness - A Practical Guide to Finding Peace in a Frantic World 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 Two in Emotional and Mental Health: Protect your energy balance. Chapters covered today include: Seek help Build up your support network / Find your people Be present and practice mindfulness Set your personal boundaries and learn to say no Trigger warning: Please note that today's episode includes references to suicide References from today's episode: Brown, B. (2021). Atlas of the Heart. Barnes, A. (2018). How To Be Resilient. Shetty, J. (2020). Think Like a Monk - How to train your mind for peace and purpose everyday. Siegel, D. J. (2010). Mindsight - the new science of personal transformation. Christina Congelton, B. H. (2015, January 08). Mindfulness can literally change your brain. Retrieved from Harvard Business Review Tolle, E. (2005). A New Earth: Awakening to your life's purpose. Tawwab, N. G. (2021). Set boundaries, find peace: a guide to reclaiming yourself. Brown, B. (2010). The gifts of imperfection: Let Go of Who You Think You're Supposed to Be and Embrace Who You Are. Instagram: https://www.instagram.com/pircherreid Patreon: https://www.patreon.com/knowmoredobetter

In this episode we finish Step One in Emotional and Mental Health. Chapters covered today include: Understand the source and role of your inner critic References from today's episode: Gibson, L. C. (2015). Adult Children of Emotionally Immature Parents - How to Heal from Distant, Rejecting, or Self-Involved Parents Brown, B. (2021). Atlas of the Heart Lancer, D. (2014). Conquering shame and co-dependecy Press, J. (2018, october 19). The Dark Night of the Soul: Understanding Amidst the Absence of Meaning. Retrieved from The Aperion Blog New Haven. (n.d.). Understanding Enmeshment: Definition, Causes & Signs You May Need Help. Retrieved from New Haven Pueblo, Y. (2022). Lighter - let go of the past connect with the present expand the future Instagram: https://www.instagram.com/pircherreid Patreon: https://www.patreon.com/knowmoredobetter

This podcast delves into understanding emotions, needs, and rights. Topics covered include identifying nervous system activation, expanding emotional vocabulary, and viewing emotions as expressions of unmet needs. The importance of recognizing personal rights and embracing vulnerability for emotional regulation and well-being is highlighted. References from various sources are also shared.

In this episode we begin Part Two Individual Health. Starting first with Emotional and Mental Health. Step One - build broader understanding for self-awareness. Chapters covered today include: Emotional and Mental Health Introduction Understand the basic mechanics of the brain and nervous system References from today's episode: S Mason, A. F. (2013). Abuse victimization in childhood or adolescence and risk of food addiction in adult women. Obesity, 775-781 U.S. Department of Health & Human Service. (2022, February 2). What Is Mental Health? Retrieved from: MentalHealth.gov Perry, B. and Winfrey O. (2021). What happened to you? - Conversations on Trauma, Resilience, and Healing A Schoeder, G. v. (2019). Misophonia is associated with altered brain activity in the auditory cortex and salience network. Scientific reports Rediger, J. (2021). Cured - Strengthen your immune system and heal your life Huberman, A. (2021, January 4). How your brain works 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 Siegel, D. J. (2010). Mindsight - the new science of personal transformation Korb, A. (2015). The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time Sapolsky, R. M. (2004). Why Zebras don't get ulcers - the acclaimed guide to stress, stress-related diseases, and coping Instagram: https://www.instagram.com/pircherreid Patreon: https://www.patreon.com/knowmoredobetter

In this episode we will cover step 5 and 6 of Personal Growth - Strike a balance and Aim for continuous improvement. Chapters covered today include: Do not neglect any individual area of health Avoid taking on too much at a time Aim for progress over perfection Rest, take breaks and enjoy life Practice Patience Learn how to get back on track Build self-awareness and regularly self-assess Aim for consistency Accept the interconnectedness of all areas of health Understand and utilise the limitless and contagiousness of universal energy Revisit past information for new learnings Accept that it is never too late in life to embrace change Continue the steps for personal growth on repeat for life References from today's episode: Jung, C. (1995). Memories, Dreams, Reflections Korb, A. (2015). The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time Centre for Clinical Interventions. (n.d.). Self Help resources on perfectionism. Retrieved from: Centre for Clinical Interventions Centre for Clinical Interventions. (n.d.). Understanding Procrastination. Retrieved from: Centre for Clinical Interventions Robbins, A. (2001). Awaken the giant within - take immediate control of your mental, emotional, physical and financial destiny Horton, T. (2014). The Big Picture: 11 laws that wll change your life Adam Kramer, J. G. (2014). Experimental evidence of massive-scale emotional contagion through social networks. Proceedings of the National Academy of Sciences of the United States of America Christakis, J. H. (2008). Dynamic spread of happiness in a large social network: longitudinal analysis over 20 years in the Framingham Heart Study. BMJ. Byrne, R. (2006). The Secret Richins, M. (2012). When Wanting Is Better than Having: Materialism, Transformation Expectations, and Product-Evoked Emotions in the Purchase Process. 1-18 Perry, B. and Winfrey O. (2021). What happened to you? - Conversations on Trauma, Resilience, and Healing Rediger, J. (2021). Cured - Strengthen your immune system and heal your life Instagram: https://www.instagram.com/pircherreid Patreon: https://www.patreon.com/knowmoredobetter

In this episode we will cover step 3 and 4 of Personal Growth - Use your circumstances to your advantage and Track progress. Chapters covered today include: Work with the principle of good enough Lean into your strengths Utilise your most productive hours Acknowledge and respect the season of life you are in Accept what you cannot change and change what you cannot accept Avoid comparison Clearly define and write down your goals Write out your goals and track your progress Do not expect immediate results Run your own race Celebrate learnings, progress and wins References from today's episode: Ratnapalan, S. a. (2009). To be good enough. Canadian family physician Medecin de famille canadien, 55, 239-42. Retrieved from PubMed Central Horton, T. (2014). The Big Picture: 11 laws that will change your life Ferriss, T. (2007). The 4-Hour Workweek: Escape 9-5, Live Anywhere and Join the New Rich Brown, B. (2021). Atlas of the Heart Lee, J. K. (2020). The effects of social comparison orientation on psychological well-being in social networking sites: Serial mediation of perceived social support and self-esteem. Current Psychology (New Brunswick, N.J.). Retrieved from PubMed Central Robbins, A. (2001). Awaken the giant within - take immediate control of your mental, emotional, physical and financial destiny Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones Instagram: https://www.instagram.com/pircherreid Patreon: https://www.patreon.com/knowmoredobetter

In this episode we will continue with step two of Personal Growth - Challenge yourself to make change. Chapters covered today include: Break goals down into sizeable chunks Start forming healthier habits Utilise the law of least effort instead of relying on motivation Get organised Utilise the compound benefit of progressive overload Commit to the changes Be willing to suck at something and embrace the messy middle 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 Guise, S. (2013). Mini Habits: Smaller Habits, Bigger results LePera, D. N. (2021). How to do the work - recognize your patterns, heal from your past + create your self Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones Frothingham, S. (2019, October 24). How long does it take for a new behaviour to become automatic. Retrieved from Healthline Kahneman, D. (2012). Thinking, Fast and Slow Currey, M. (2013). Daily Rituals: How Artists Work Kondo, M. (2014). The life-changing magic of tidying up: The japanese art of decluttering and organizing Robbins, A. (2001). Awaken the giant within - take immediate control of your mental, emotional, physical and financial destiny Horton, T. (2014). The Big Picture: 11 laws that will change your life Instagram: https://www.instagram.com/pircherreid Patreon: https://www.patreon.com/knowmoredobetter

In this episode we make a start on step two of Personal Growth - Challenge yourself to make change. Chapters covered today include: Identify your breaking point and avoid it Take action in the present for your future self Identify and actively change your learned behaviours Get out of your comfort zone Identify your weaknesses and actively work on them References from today's episode: Robbins, A. (2001). Awaken the giant within - take immediate control of your mental, emotional, physical and financial destiny. Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones . David, S. (2017). Emotional Agility: Get Unstuck, Embrace Change and Thrive in Work and Life. Wachowski, L. W. (Director). (1999). The Matrix [Motion Picture]. Ariely, D. (2008). Predictably Irrational: The hidden forces that shape our decisions. Lindberg, S. (2019, January 3). Eustress: The Good Stress. Retrieved from Healthline Kahneman, D. (2012). Thinking, Fast and Slow. Instagram: https://www.instagram.com/pircherreid Patreon: https://www.patreon.com/knowmoredobetter