Unapologetically Sensitive

TITLE A Black Man's Experience in America GUEST Marcus Stricklin EPISODE OVERVIEW Marcus talks about teaching his black son what to do if he is pulled over by police. He talks about language used to describe a white school shooter vs. a black protester. Marcus wasn't familiar with the term code switching, but he knew exactly what it was, and he calls it something else. Marcus talks about police officers coming into his home when his daughter was having a seizure, and putting their hands on their guns after seeing him. We talk about repeated trauma he experienced that he internalized as shame due to repeated abuse of power by law enforcement. GUEST BIO Marcus Stricklin is a married father of 5, a writer, and a person who likes to make people laugh. He is a filmmaker, an author, and longs to be a TV writer. PODCAST HOST Patricia is a Licensed Clinical Social Worker, and Coach. She knows what it's like to feel like an outcast, misfit, truthteller and black sheep. Learning about the trait of being a Highly Sensitive Person (HSP), helped Patricia rewrite her history with a deeper understanding, appreciation and a sense of self-compassion. She created the podcast Unapologetically Sensitive to help other HSPs know that they aren't alone, and that being an HSP has amazing gifts, and some challenges. Patricia works online globally working individually with people, and she teaches Online Courses for HSPs that focus on understanding what it means to be an HSP, self-care, self-compassion, boundaries, perfectionism, mindfulness, communication, and creating a lifestyle that honors us LINKS Marcus's links Facebook: @MarcusAStricklin Instagram: @Marcusthetoken Tik Tok: @Stricklinfamily Twitter: @Marcusthetoken Brown eyes and blue eyes Racism experiment Children Session - Jane Elliott--https://www.youtube.com/watch?v=oGvoXeXCoUY Being Black with Jane Elliot--https://www.youtube.com/watch?v=4yrg7vV4a5o BBS Percentage of Fatal Shootings Compared to the Population by Ethnicity https://www.bbc.com/news/world-us-canada-52877678 Movie—Sorry to Bother You—clip "use your white voice"-- https://www.youtube.com/watch?v=T5X3cu1B87k White Fragility: Why it's so hard for white people to talk about racism by Robin Diangelo So you want to talk about race by Ijeoma Oluo The color of law by Richard Rothstein The hate you give by Angie Thomas On the other side of freedom by DeRay McKeeson Locked up in the land of the free on Netflix (trailer): https://www.youtube.com/watch?v=h64qugj_iDg Teach us All Documentary (trailer): https://www.youtube.com/watch?v=I5hE2Xm_dDQ When they see us—Netflix Seven Seconds—Netflix Mudbound—Netflix 12 years a slave Fruityvale Station The Sun is also a star Let it fall Strong Island on Netflix The sugar-coated language of white fragility--https://vernamyers.com/the-sugarcoated-language-of-white-fragility/?fbclid=IwAR0YX8SXtjlR3IH-M6kWNOchF7XzRrxe7359r8ngx7UsjQbPURpVmugsVeA Anti-racist resources--https://docs.google.com/document/d/1PrAq4iBNb4nVIcTsLcNlW8zjaQXBLkWayL8EaPlh0bc/mobilebasic?fbclid=IwAR0zDKsavKYnsHnKhlkoBwN0AFzMplhq6MQE5ay8fDQfQeHSsNn8lfMqaMg Patricia's links HSP Online Course--https://unapologeticallysensitive.com/hsp-online-groups/ To write a review in itunes: click on this link https://itunes.apple.com/us/podcast/unapologetically-sensitive/id1440433481?mt=2 select "listen on Apple Podcasts" chose "open in itunes" choose "ratings and reviews" click to rate the number of starts click "write a review" Website--www.unapologeticallysensitive.com Meetup-- https://www.meetup.com/Unapologetically-Sensitive-Meetup/ Facebook-- https://www.facebook.com/Unapologetically-Sensitive-2296688923985657/ Closed/Private Facebook group Unapologetically Sensitive-- https://www.facebook.com/groups/2099705880047619/ Closed/Private Facebook group for therapists and healers-- https://www.facebook.com/groups/208565440423641/ Instagram-- https://www.instagram.com/unapologeticallysensitive/ Youtube-- https://www.youtube.com/channel/UCOE6fodj7RBdO3Iw0NrAllg/videos?view_as=subscriber e-mail-- unapologeticallysensitive@gmail.com Show hashtag--#unapologeticallysensitive Music-- Gravel Dance by Andy Robinson www.andyrobinson.com

TITLE Leading From The Heart and Reclaiming Yourself GUEST Amber Rochelle EPISODE OVERVIEW The Highly Sensitive Person (HSP) often leads from the heart. We often experience the world differently than non-HSPs. It's important to reclaim our strengths and identify the gifts we have. Prioritizing our relationship with ourselves and shedding the messages we get from society about the values of being strong is part of the process of becoming empowered in our traits. Many of our strengths are not as easily seen or measured, but they are crucial and central to how we show up in the world. HIGHLIGHTS HSPs tend to lead from the heart We experience the world in a different way It's important for us to reclaim ourselves and our strengths Our wounding often tells us that we don't fit in Perfectionism can be a way for us to feel like we're in control It can make us feel like we are enough Having the illusion of control can be a way to measure self-worth We are very empathic and can tune into the energy of a room We have the ability to perceive at a deep level We can be very intuitive We have deep feelings and we process at a deep level We are healers GUEST BIO Amber Rochelle is an Intuitive Life Coach and Empowerment Mentor for Highly Sensitive Empaths. Known as "The Sensitive Badass®", Amber's mission is to change the narrative in our culture around the word "sensitive" while guiding women OWN their superpower, cultivate fierce self love, and take their place as the author of their own life story. Thus unlocking the soul confidence needed to curate a purposeful and badass way of living and spread their healing magic with a world that so desperately needs them. PODCAST HOST Patricia knows what it's like to feel like an outcast, misfit, truthteller and blacksheep. Learning about the trait of being a Highly Sensitive Person (HSP), helped Patricia rewrite her history with a deeper understanding, appreciation and compassion. She created the podcast Unapologetically Sensitive to help other HSPs know that they aren't alone, and that being an HSP has amazing gifts, and some challenges. Patricia works online globally working individually with people, and she teaches Online Courses for HSPs that focus on self-care, self-compassion, boundaries, perfectionism, mindfulness, and creating a lifestyle that honors us LINKS Amber's Links Website— https://www.amberrochelle.com/ Facebook--www.facebook.com/msamberrochelle Instagram--www.instagram.com/msamberrochelle/ Facebook--www.facebook.com/groups/supersensitives/ YouTube--www.youtube.com/c/AmberRochelle The Gifts of Imperfection by Brene Brown Patricia's Links HSP Online Course--https://unapologeticallysensitive.com/hsp-online-groups/ To write a review in itunes: click on this link https://itunes.apple.com/us/podcast/unapologetically-sensitive/id1440433481?mt=2 select "listen on Apple Podcasts" chose "open in itunes" choose "ratings and reviews" click to rate the number of starts click "write a review" Website--www.unapologeticallysensitive.com Facebook-- https://www.facebook.com/Unapologetically-Sensitive-2296688923985657/ Closed/Private Facebook group Unapologetically Sensitive-- https://www.facebook.com/groups/2099705880047619/ Closed/Private Facebook group for Therapists and Healers--https://www.facebook.com/groups/208565440423641/ Instagram-- https://www.instagram.com/unapologeticallysensitive/ Youtube-- https://www.youtube.com/channel/UCOE6fodj7RBdO3Iw0NrAllg/videos?view_as=subscriber Meetup-- https://www.meetup.com/Unapologetically-Sensitive-Meetup/ e-mail-- unapologeticallysensitive@gmail.com Show hashtag--#unapologeticallysensitive Music-- Gravel Dance by Andy Robinson www.andyrobinson.com

TITLE Can We Laugh At Our Embarrassing Moments? GUEST Joanne Jarret EPISODE OVERVIEW Joanne shares a few of her embarrassing stories, and we talk about why it's important to be able to laugh at ourselves, and how this increases connection and can break shame and isolation. We talk about what internal overstimulation is, and the difference between ruminating and working something out. We explore the difference between processing an interaction and gossiping. We also talk about physical touch and boundaries with Highly Sensitive People. HIGHLIGHTS Joanne has designed women's loungewear She has the podcast Fancy Free She shares at least 2 embarrassing stories Joanne would compare her messy insides with others' She's trying to figure out if she's a Highly Sensitive Introvert or Extrovert Shame says, I am fundamentally flawed Guilt says, I did something wrong Why it's important to bust shame She asks about what she calls procrastination/laziness I talk about being a perfectionist with nothing to show for it We talk about cultural expectations that value success and doing We talk about the "soft skills" and gifts that HSPs have that aren't always as easy to see, but are incredibly valuable Joanne talks about hitting a wall Can an HSP have a high pain threshold and still be an HSP? Joanne shares her superpower, and I've never heard it verbalized like this before, but it resonates We talk about HSPs and if they all need physical space We talk about boundaries Joanne asks what internal overstimulation looks likes We explore rumination vs. working something out We talk about the need to process information, but it doesn't necessarily mean it's gossip GUEST BIO Joanne is a family physician turned stay-at-home mom with two teenage daughters. She blogs at Cozy Clothes Blog and podcasts at Fancy Free Podcast. She loves to tell embarrassing, funny stories on herself to make others feel less alone in their imperfection. She has her own women's lounge wear line, Shelfie Shoppe, that sells super cozy street-legal pajamas with comfy shelf bras for some support and coverage. She is married to a whip smart, mischievous husband, Scott, who always keeps her laughing (and doing the occasional chair-side dental assisting). She and her whole extended family recently moved from Reno, NV to rural Montana. PODCAST HOST Patricia Young works with Highly Sensitive People (HSPs) helping them to understand their HSP traits, and turning their perceived shortcomings into superpowers. Patricia is a Licensed Clinical Social Worker, who is passionate about providing education to help HSPs and non-HSPs understand and truly appreciate the amazing gifts they have to offer. Patricia works globally online with HSPs providing coaching. Patricia also facilitates online groups for HSPs that focus on building community and developing skills (identifying your superpowers, boundaries, perfectionism, dealing with conflict, mindfulness, embracing emotions, creating a lifestyle that supports the HSP, communication and more). LINKS Joanne's Links http://fancyfreepodcast.com/ https://cozyclothesblog.com/ https://shelfieshoppe.com/ https://www.instagram.com/ivegotdishues/ https://www.facebook.com/Fancy-Free-Podcast-111290793539075/ Patricia's Links HSP Online Course--https://unapologeticallysensitive.com/hsp-online-groups/ To write a review in itunes: click on this link https://itunes.apple.com/us/podcast/unapologetically-sensitive/id1440433481?mt=2 select "listen on Apple Podcasts" chose "open in itunes" choose "ratings and reviews" click to rate the number of starts click "write a review" Episode 044—The traits of being a Highly Sensitive Person, and what it means to be fully integrated with Jacqueline Strickland https://unapologeticallysensitive.com/episode-44/ Episode 007—The 5 Love Languages with Tom Murray https://unapologeticallysensitive.com/5306-2/ Website--www.unapologeticallysensitive.com Facebook-- https://www.facebook.com/Unapologetically-Sensitive-2296688923985657/ Closed/Private Facebook group Unapologetically Sensitive-- https://www.facebook.com/groups/2099705880047619/ Instagram-- https://www.instagram.com/unapologeticallysensitive/ Youtube-- https://www.youtube.com/channel/UCOE6fodj7RBdO3Iw0NrAllg/videos?view_as=subscriber e-mail-- unapologeticallysensitive@gmail.com Show hashtag--#unapologeticallysensitive Music-- Gravel Dance by Andy Robinson www.andyrobinson.com

TITLE Regrets, Healing and How to Imperfectly Set Boundaries During COVID-19 GUEST Solo episode EPISODE OVERVIEW I have some regrets about releasing some episodes when I was feeling hurt and reactive. We're all doing the best we can during COVID-19, and I want to focus on my own healing. I didn't set boundaries when my kids and their girlfriends came home, so I imperfectly set boundaries and had a little meltdown. How do we bring compassion and self-compassion in during challenging times? What types of things can we do for ourselves to create comfort? PODCAST HOST Patricia is a Licensed Clinical Social Worker, and Coach. She knows what it's like to feel like an outcast, misfit, truthteller and black sheep. Learning about the trait of being a Highly Sensitive Person (HSP), helped Patricia rewrite her history with a deeper understanding, appreciation and a sense of self-compassion. She created the podcast Unapologetically Sensitive to help other HSPs know that they aren't alone, and that being an HSP has amazing gifts, and some challenges. Patricia works online globally working individually with people, and she teaches Online Courses for HSPs that focus on understanding what it means to be an HSP, self-care, self-compassion, boundaries, perfectionism, mindfulness, communication, and creating a lifestyle that honors us LINKS HSP Online Course--https://unapologeticallysensitive.com/hsp-online-groups/ To write a review in itunes: click on this link https://itunes.apple.com/us/podcast/unapologetically-sensitive/id1440433481?mt=2 select "listen on Apple Podcasts" chose "open in itunes" choose "ratings and reviews" click to rate the number of starts click "write a review" Website--www.unapologeticallysensitive.com Meetup-- https://www.meetup.com/Unapologetically-Sensitive-Meetup/ Facebook-- https://www.facebook.com/Unapologetically-Sensitive-2296688923985657/ Closed/Private Facebook group Unapologetically Sensitive-- https://www.facebook.com/groups/2099705880047619/ Closed/Private Facebook group for therapists and healers-- https://www.facebook.com/groups/208565440423641/ Instagram-- https://www.instagram.com/unapologeticallysensitive/ Youtube-- https://www.youtube.com/channel/UCOE6fodj7RBdO3Iw0NrAllg/videos?view_as=subscriber e-mail-- unapologeticallysensitive@gmail.com Show hashtag--#unapologeticallysensitive Music-- Gravel Dance by Andy Robinson www.andyrobinson.com

TITLE How We Heal When We've Been Blindsided Part 2 GUEST Solo episode EPISODE OVERVIEW As I continue to process being dropped from a group, listeners have asked how to NOT take things personally, and how to not get stuck. I'm finding I'm wanting to doubt my experience—maybe it wasn't that bad; maybe I'm exaggerating. I'm also feeling grief and disappointment. How do we hold compassion for ALL parts of ourselves because we will be disappointed by others, and we will disappoint others. I share the tools I'm using to have a sense of comfort and reassurance, and how I'm asking for support. PODCAST HOST Patricia is a Licensed Clinical Social Worker, and Coach. She knows what it's like to feel like an outcast, misfit, truthteller and black sheep. Learning about the trait of being a Highly Sensitive Person (HSP), helped Patricia rewrite her history with a deeper understanding, appreciation and a sense of self-compassion. She created the podcast Unapologetically Sensitive to help other HSPs know that they aren't alone, and that being an HSP has amazing gifts, and some challenges. Patricia works online globally working individually with people, and she teaches Online Courses for HSPs that focus on understanding what it means to be an HSP, self-care, self-compassion, boundaries, perfectionism, mindfulness, communication, and creating a lifestyle that honors us LINKS Brene Brown's podcast Unlocking Us Anxiety, Calm over/under functioning--https://brenebrown.com/podcast/brene-on-anxiety-calm-over-under-functioning/ Brene Brown's podcast Unlocking Us with Harriet Lerner I'm sorry. How to apologize and why it matters--https://brenebrown.com/podcast/harriet-lerner-and-brene-im-sorry-how-to-apologize-why-it-matters/ Episode 50 with Sara Buino https://unapologeticallysensitive.com/episode-50/ NARM—NeuroAffective Relational Model--https://narmtraining.com/ Dead to Me Netlix Corona Virus Online Therapy--https://www.coronavirusonlinetherapy.org/ Diane Poole-Heller—Somatic Attachment and Trauma Expert https://dianepooleheller.com/ HSP Online Course--https://unapologeticallysensitive.com/hsp-online-groups/ To write a review in itunes: click on this link https://itunes.apple.com/us/podcast/unapologetically-sensitive/id1440433481?mt=2 select "listen on Apple Podcasts" chose "open in itunes" choose "ratings and reviews" click to rate the number of starts click "write a review" Website--www.unapologeticallysensitive.com Meetup-- https://www.meetup.com/Unapologetically-Sensitive-Meetup/ Facebook-- https://www.facebook.com/Unapologetically-Sensitive-2296688923985657/ Closed/Private Facebook group Unapologetically Sensitive-- https://www.facebook.com/groups/2099705880047619/ Closed/Private Facebook group for therapists and healers-- https://www.facebook.com/groups/208565440423641/ Instagram-- https://www.instagram.com/unapologeticallysensitive/ Youtube-- https://www.youtube.com/channel/UCOE6fodj7RBdO3Iw0NrAllg/videos?view_as=subscriber e-mail-- unapologeticallysensitive@gmail.com Show hashtag--#unapologeticallysensitive Music-- Gravel Dance by Andy Robinson www.andyrobinson.com

TITLE How We Heal When We've Been Blindsided GUEST Solo episode EPISODE OVERVIEW I gave feedback, and I was dropped from a group I had joined, and was told the group is not a good fit for me. I found out I was ejected from a colleague. There was no invitation to discuss fit, or the decision to drop me from the group. I talk about the feelings I'm having. I feel silenced, and it stinks! How do we honor our feelings, and create empowerment for ourselves? How do we assess if others have the capacity to work through conflict? How can we be present for ourselves and get the support we need. HIGHLIGHTS What happens when we speak up and our message is not received as we intended We don't feel seen or heard Someone makes a decision on our behalf without our feedback How do we evaluate is this about me, or the other person, or a combination? How can I honor the feelings that are coming up? How do we work through this so we feel empowered It's my intention to be neutral; however, I'm feeling angry; I'm feeling hurt and I'm feeling blindsided With COVID we're under tremendous stress, and it may be impacting how we react How do we have compassion I have a right to have a voice I have a right to have my feelings There was no opportunity to work together around what I was feeling Is this about a limitation on the other person's part I gave feedback about how I was experiencing the group I was told by the facilitator of the mastermind, I feel like no matter what I do, it won't satisfy you because this is about your fear and your mindset I felt that my feelings weren't being honored There is no room for discussion with this type of a statement I tend to be very mindful of the words I use when I'm giving feedback to someone I'm wondering if… Is it possible that… I don't like to tell others what I think is going on with them or what I think they should do This feels very dishonoring I felt disrespected, and if I responded, then I was that person It didn't allow for a dialogue, or for me to have a voice in this situation With my clients and friends I often ask, "How did that land with you?" I want to invite dialogue when there are bumps When we're talking about uncomfortable things, we need to have open communication I was ejected from the Mastermind and the closed fb group The facilitator of the mastermind told me he didn't think I was a good fit for the group and dropped me without giving me a heads up or discussing it with me I was blindsided I didn't have a chance to download files from the group since I thought I'd be in the group until the end of the year I would have wanted to be part of the decision or be part of the discussion It's not uncommon for us to think about what we may have said or done to cause this to happen—it's NOT about me How do I figure out how to process through this? Brene Brown's podcast Unlocking Us— It's very negating and it doesn't give us a voice when someone oversteps and does not apologize I'm not sorry; I don't regret what I shared I have a right to my opinion, to my feelings In order for us to continue to share vulnerability with others, they need to have the capacity to be present for us I need you to hear me; you need to get where I'm coming from. You don't have to agree with me You need to be willing to look at what I'm saying If you can't meet me where I'm at, then that doesn't work for me In the past, I would have made this about me—I did something wrong. I didn't. I'm really clear about that We can check—is the person hearing me, seeing me, and are they willing to work through bumps with us COVID-19 is testing all of us, and many of us are at our limit The themes I'm seeing this week include Loneliness Irritability Wanting things to go back to normal but there isn't a new normal Feeling like we've had enough We want a sense of safety and comfort and unity Brene Brown's podcast episode on overfunctioning and underfunctiong Who can I trust Who's in charge? I don't like when decisions are made without me being involved I am a safe person and I create safety around me I choose who to be vulnerable with and who I'm not going to be vulnerable with We choose how much we're going to give to people This is where we take our power back I anticipate I will feel grief and sadness When we start talking about things, it allows old feelings to surface If we allow the discomfort to come up, we get to feel it, and we heal it. It moves through us It's ok to be a feeling person We don't want dead guy goals of not feeling How do we lean into it and embrace it Can we just allow it—whatever comes up Do we go into a collapse mode? If you are getting messages about it not being ok how you're showing up in the world Relationships are going to be more tenuous right now with COVID How can you empower yourself if someone isn't meeting your needs? Being in relationship means there's room for a back-and-forth to work on things It's not going to be perfect How do we pace with others? If we want more engagement in relationships with others, we can be mindful of the pacing and match the energy of who we're with Many relationships have shifted during COVID because some people are more available, and some people are less available PODCAST HOST Patricia is a Licensed Clinical Social Worker, and Coach. She knows what it's like to feel like an outcast, misfit, truthteller and black sheep. Learning about the trait of being a Highly Sensitive Person (HSP), helped Patricia rewrite her history with a deeper understanding, appreciation and a sense of self-compassion. She created the podcast Unapologetically Sensitive to help other HSPs know that they aren't alone, and that being an HSP has amazing gifts, and some challenges. Patricia works online globally working individually with people, and she teaches Online Courses for HSPs that focus on understanding what it means to be an HSP, self-care, self-compassion, boundaries, perfectionism, mindfulness, communication, and creating a lifestyle that honors us LINKS Brene Brown's podcast Unlocking Us Anxiety, Calm over/under functioning--https://brenebrown.com/podcast/brene-on-anxiety-calm-over-under-functioning/ Brene Brown's podcast Unlocking Us with Harriet Lerner I'm sorry. How to apologize and why it matters--https://brenebrown.com/podcast/harriet-lerner-and-brene-im-sorry-how-to-apologize-why-it-matters/ Bonus episode 43—I want more; you want less. How to navigate competing needs in relationships https://unapologeticallysensitive.com/bonus-episode-43/ HSP Online Course--https://unapologeticallysensitive.com/hsp-online-groups/ To write a review in itunes: click on this link https://itunes.apple.com/us/podcast/unapologetically-sensitive/id1440433481?mt=2 select "listen on Apple Podcasts" chose "open in itunes" choose "ratings and reviews" click to rate the number of starts click "write a review" Website--www.unapologeticallysensitive.com Meetup-- https://www.meetup.com/Unapologetically-Sensitive-Meetup/ Facebook-- https://www.facebook.com/Unapologetically-Sensitive-2296688923985657/ Closed/Private Facebook group Unapologetically Sensitive-- https://www.facebook.com/groups/2099705880047619/ Closed/Private Facebook group for therapists and healers-- https://www.facebook.com/groups/208565440423641/ Instagram-- https://www.instagram.com/unapologeticallysensitive/ Youtube-- https://www.youtube.com/channel/UCOE6fodj7RBdO3Iw0NrAllg/videos?view_as=subscriber e-mail-- unapologeticallysensitive@gmail.com Show hashtag--#unapologeticallysensitive Music-- Gravel Dance by Andy Robinson www.andyrobinson.com

TITLE Is What I'm Experiencing Right Now Normal? GUEST Laura Reagan, LCSW-C EPISODE OVERVIEW We're all going through something traumatic; This doesn't mean we are all traumatized. Laura Reagan, host of Therapy Chat Podcast, and a trauma therapist, talks about our innate threat response system; what it looks like, and what types of movement can be helpful based on our trauma response. We talk about attachment ruptures, wanting to feel safe, messages we may have received about our bodies, and self-compassion. Laura talks about indicators to assess if we need to seek help. HIGHLIGHTS We are all going through something traumatic That doesn't mean we're all traumatized Humans are animals, and we have an innate threat response system Fight Flight Freeze Submit Attach Cry If we're feeling angry, we're probably in fight If we want to escape, we're probably in flight If we're experiencing agitation, anxiety, feeling stuck, we're probably in freeze If we're pushing through and carrying on, we're in submit If we are wanting help, then we may be in attach cry We may be wanting to numb by using substances, the internet, comfort eating Some people who have recovered from eating disorders, or other disorders may be concerned that they are relapsing due to shifts in behaviors If we've gained weight, we need to have self-compassion. We may be worrying about having a new problem if we've gained extra weight Our moods may be up and down, calm, accepting, freaking out, jumping out of our skin, sadness, loss, irritability, lack of focus, lethargy We may feel a need to compare our situation to others, which can negate our experience We may be missing our connection with friends, family members, parents Those people who have loved ones in hospitals, care facilities, nursing homes, may be experiencing loss and grief since they can't visit them We may be experiencing attachment ruptures Our attachment narrative may come up We want to feel that we're going to be safe We can do that for each other We can allow conversations about how we're really doing Loving and gentle movement is really important If we're stuck/frozen, we may need to curl up with a cozy blanket and cocoon for now. When we're ready, we can do stretching, or exercises that are low to the ground If we're agitated, anxious, irritable, we can do jumping jacks, kick boxing, jump rope, running Dancing is a great way to calm the body We may be experiencing more self-criticism—sometimes this is how we distract from the pain Many of us got the message that our bodies are right, and that they need to be different We may use food if we have attachment injuries Self-compassion is SO important Carl Rogers said, "The curious paradox is that, when I accept myself as I am, then I can change." You might have a trauma history and not be aware of it Having a mother who was depressed Witnessing domestic violence, pushing, shoving, hitting You might be having a hard time coping now because past trauma is being activated Unresolved grief may be activated There are many support groups for grief, eating disorders, substance abuse, partial hospitalization programs, therapy, coaching Indicators you may want to seek help Difficulty with sleep—falling asleep, staying asleep, nightmares If you have an eating disorder, old behaviors may start surfacing If you have a history of substance abuse—having the urge to use again. There are online 12-step programs Depressive symptoms feeling sad, and not being able to shake it off not getting out of bed for a few days can't work not able to engage in your primary relationships with your partner or children feeling suicidal—call the National Suicide Prevention Hotline 1-800-273-8255 You may need help short-term to help with functioning If you feel like you shouldn't ask for help, or you shouldn't need help Often trauma hits after the traumatic experience is over PTSD—recurrent depression, depressing thoughts, intrusive thoughts, dreams The sooner you address PTSD, the better the outcome GUEST BIO Laura Reagan, LCSW-C is an integrative trauma therapist and owner of the Baltimore Annapolis Center for Integrative Healing in Severna Park, Maryland. She uses mindfulness, expressive arts and Sensorimotor Psychotherapy in her work with adults who have experienced childhood trauma. She offers clinical supervision in Maryland and clinical consultation online and in person. Her practice website is: https://bahealing.com. Laura is also the host of Therapy Chat podcast, which focuses on trauma, attachment, relationships, self compassion, perfectionism, mindfulness and complementary and alternative approaches to psychotherapy. Therapy Chat can be heard anywhere podcasts are found and at https://therapychatpodcast.com. PODCAST HOST Patricia is a Licensed Clinical Social Worker, and Coach. She knows what it's like to feel like an outcast, misfit, truthteller and black sheep. Learning about the trait of being a Highly Sensitive Person (HSP), helped Patricia rewrite her history with a deeper understanding, appreciation and a sense of self-compassion. She created the podcast Unapologetically Sensitive to help other HSPs know that they aren't alone, and that being an HSP has amazing gifts, and some challenges. Patricia works online globally working individually with people, and she teaches Online Courses for HSPs that focus on understanding what it means to be an HSP, self-care, self-compassion, boundaries, perfectionism, mindfulness, communication, and creating a lifestyle that honors us LINKS Laura's links Twitter--https://twitter.com/lauralcswc Twitter----https://twiter.com/therapychatpod Instagram: @lauralcswc and @therapychatpod Facebook: https://www.facebook.com/lauralcswc/ Facebook--https://www.facebook.com/TherapyChatPod/ Facebook--https://www.facebook.com/Traumatherapyconsulting/ Heather Tuba Trauma Informed Support for Parnters of Survivors--https://heathertuba.com/ Kristen Neff--https://self-compassion.org/ Patricia's links HSP Online Course--https://unapologeticallysensitive.com/hsp-online-groups/ To write a review in itunes: click on this link https://itunes.apple.com/us/podcast/unapologetically-sensitive/id1440433481?mt=2 select "listen on Apple Podcasts" chose "open in itunes" choose "ratings and reviews" click to rate the number of starts click "write a review" Website--www.unapologeticallysensitive.com Meetup-- https://www.meetup.com/Unapologetically-Sensitive-Meetup/ Facebook-- https://www.facebook.com/Unapologetically-Sensitive-2296688923985657/ Closed/Private Facebook group Unapologetically Sensitive-- https://www.facebook.com/groups/2099705880047619/ Closed/Private Facebook group for therapists and healers-- https://www.facebook.com/groups/208565440423641/ Instagram-- https://www.instagram.com/unapologeticallysensitive/ Youtube-- https://www.youtube.com/channel/UCOE6fodj7RBdO3Iw0NrAllg/videos?view_as=subscriber e-mail-- unapologeticallysensitive@gmail.com Show hashtag--#unapologeticallysensitive Music-- Gravel Dance by Andy Robinson www.andyrobinson.com

TITLE Flourishing As A Highly Sensitive Person (HSP) During Times of Stress GUEST Alane Freund, MS, MA, LMFT EPISODE OVERVIEW During times of stress, the Highly Sensitive Person can fare better than the other 80% when we cultivate environments that help us flourish, as well as being mindful about what we consume. Overstimulation can look like anxiety, and HSPs can be misdiagnosed with anxiety & depression. Alane talks about optimal levels of stimulation, and she believes that prevention for anxiety is the key. She shares what she does to prevent anxiety. Alane also provides more than 15 resources for HSPs. HIGHLIGHTS For teens and men, we can refer to being an HSP as having a finely tuned nervous system or having a highly reactive brain There are 1.6 Billion Highly Sensitive People Anxiety comes from overstimulation The #1 treatment for anxiety is prevention We need to learn what brings on anxiety We want to find our optimal level of arousal Research studies show that Rhesus monkeys who had higher reactive brains did better when assigned to a Rhesus monkey who was a skilled mother. These monkeys became leaders. The reactive baby monkeys who were assigned to less skilled mothers had higher incidences of sickness and injury Highly Sensitive Children who encounter stressors (marital conflict, shame, etc.) have higher incidences of illness and injury For those 80% of children who don't have the trait, andare exposed to stress, most had a flat line meaning they were almost not impacted by stressors at all When a Highly Sensitive Child (HSC) has a parent or caregiver who assists the child in managing stressors, those HSCs have better outcomes and are much less likely to have problems compared to children without the trait exposed to the same stressors Those HSCs that have many stressors (or high stress) in their environments are more likely to experience illness or injuries, including adult anxiety or depression. However, HSPs and HSCs are more responsive to intervention and treatment than the 80% who are not sensitive Many HSCs tend to be more articulate, have a keen sense of humor, they get along well with adults (mini-adults) They can also be late bloomers, and slow developers due to DOES DOES—4 Core Characteristics Dr. Elaine Aron Identified D—depth of processing O—Overarousal or Overstimulation E—Emotional Responsiveness/Empathy S—Sensitive to Subtle Stimuli It's not uncommon for HSPs to be diagnosed with depression & anxiety. To the outside observer, what is depth of processing and being thoughtful or becoming overaroused may be misinterpreted as depression and/or anxiety Children need an adult who gets them and understands them (not a parent) Every little bit of good stuff we got in childhood, we use moving forward During challenging times, HSPs fare better. We process and we know what's needed We need to help young girls feel better about themselves We provide emotional leadership in our families and communities. Our species needs this to thrive We need to find ways to discharge what we are processing Journaling can be very helpful Extroverts may choose to process verbally Overstimulation looks like anxiety, which can become a habit. On the continuum is stress on one end and panic attacks on the other end What can we do to prevent the climb up the scale Prevention for anxiety is the key Who knows what it is for you—you know the truth; you see the truth Suggestions: Meditate 2x/day Meditation is not optional for HSPs We need to revisit spirituality Exercise (until you sweat) daily Take a sip of water every 15-20 minutes Close your eyes to reduce overstimulation and to reset (80% of stimulation comes in visually) Boredom is understimulation—you need to do something to alleviate the boredom It's important to find the optimal level of stimulation (not over or under stimulation)—good luck with this one! Alane says to call her if you need help figuring this out. If you think you're an HSP and take the adult version of the test, but don't score in the range, take the child's version of the test and think back to when you were a child and what you remember hearing about yourself When it's hard; it's hard--lean into the hard and let it be until you can remember to do self-care We need to read, especially fiction with a good plot as another way to rest our minds Alane suggests audiobooks because they can be soothing without getting overstimulated. A few of her suggestions are listed under resources HSPs do best when they participate in good therapy or coaching Our planet is healing with this pandemic Opposite Reframe: The world is upside down right now, so "What is right side up?" The importance of breath Bellows breath Pranyama Breathing/Alternate nostril breathing Practice doing a hard style plank where you tense your core for 5-10 seconds, which can interrupt anxiety (and you can do this sitting in your chair or standing as well) Practice a Loving Kindness Meditation When we pray or meditate for others it eases our anxiety HSPs can find it difficult to pray for or focus on ourselves, so start with loving kindness for others. Our empathy makes this easier. Codependency is NOT the same as empathy We can have loving detachment and care for others Your caring for others does not have to be at the risk or detriment of caring for yourself It's important that we take care of ourselves—we are the vessel We are the emotional leaders We need to protect the sensitive children We can stop others from shaming them for having feelings; they are the ones who will change the world GUEST BIO Alane Freund, MS, MA, LMFT, (Lic. #36077) has helped adults, youth, and families focus on solutions through psychotherapy and consultation over three decades in the mental health field. An International Consultant on High Sensitivity (ICHS) working closely with Dr. Elaine Aron, Ms. Freund has developed and implemented programs for highly sensitive people, children, families, and clinicians who serve them. She also holds Masters' degrees in clinical psychology and school counseling. Ms. Freund specializes in family therapy and education with and about highly sensitive people and LGBTQ+ families. A skilled facilitator and therapist, an HSP herself, and the parent of a highly sensitive young adult, she teaches workshops, offers consultation, has a twice monthly Are You Highly Sensitive LIVE Q&A webinar, and leads groups and retreats, including the HSPs & Horses™ retreats at Heart and Mind Equine in Northern California with Elaine Aron, PhD (CEs offered). Ms. Freund is an instructor at retreat centers, Kripalu in Massachusetts and 1440 Multiversity in California, as well as teaching at the California Institute for Psychotherapy and the California Institute of Integral Studies in California. She can be reached for consultation or referrals through her website, alanefreund.com. PODCAST HOST Patricia knows what it's like to feel like an outcast, misfit, truthteller, and black sheep. Learning about the trait of being a Highly Sensitive Person (HSP), helped Patricia rewrite her history with a deeper understanding, appreciation and compassion. She created the podcast Unapologetically Sensitive to help other HSPs know that they aren't alone, and that being an HSP has amazing gifts, and some challenges. Patricia works online globally working individually with people, and she teaches Online Courses for HSPs that focus on self-care, self-compassion, boundaries, perfectionism, mindfulness, and creating a lifestyle that honors us LINKS Alane's Links This is a live (on Zoom) panel I led with some other members of the International Consultants on High Sensitivity (Elaine Aron's hand-selected and trained consultants.) There are even more videos, so you can subscribe to Alane Freund LMFT on You Tube to see more. Are You Highly Sensitive LIVE…a twice a month live webinar for Q&A with highly sensitive people and parents raising highly sensitive children. For every webinar, members get to ask questions (ahead of time or live), and I do my best to answer them! We are building a really lovely community at areyouhighlysensitive.com. Listeners of the podcast will get 50% off their first month if you type in the discount code: OFFERUS Website for therapy, speaking, consultation: alanefreund.com Facebook Alane Freund Alane Freund LMFT Understanding the Highly Sensitive Child and Teen Heart and Mind Equine I am an admin of Elaine Aron and High Sensitivity Facebook group which I invite you all to join. I recommend you say "referred by Alane Freund in the questions to join so you are accepted more readily. Instagram @alanefreundlmft Bellows breath-- https://chopra.com/articles/how-and-why-to-perform-bhastrika-breath 10 minute Yoga with Adrienne-- https://www.google.com/search?q=10+minute+yoga+with+adrienne&rlz=1C1CHBF_enUS843US843&oq=10+minute+yoga+with+adrienne&aqs=chrome..69i57j0l5.6818j0j9&sourceid=chrome&ie=UTF-8 Sun Salutation Yoga with Adrienne--https://www.google.com/search?q=yoga+with+adrienne+sun+salutation&rlz=1C1CHBF_enUS843US843&oq=yoga+with+adrienne+sun+salutation&aqs=chrome..69i57j0l4.4621j0j7&sourceid=chrome&ie=UTF-8 Pranyama Breathing-- https://www.youtube.com/watch?v=395ZloN4Rr8 Hard Style Plank Tense Core-- https://www.youtube.com/watch?v=4jTOit8PkVY Loving Kindness Meditation-- https://self-compassion.org/guided-self-compassion-meditations-mp3-2/ Movie—Sensitive: The Untold Story Dr. Elaine Aron's website--https://hsperson.com/ Pema Chodrin-- https://pemachodronfoundation.org/product-category/products/ Linda Graham—Bouncing Back-- https://lindagraham-mft.net/ Eve Decker Blog—Loving Kindness https://evedecker.com/lovingkindness/ Ted Zeff—Strong Sensitive Boy http://drtedzeff.com/ Chief Inspector Gamache Louise Penny Series-- https://www.gamacheseries.com/about/ Harry Potter series-- https://www.wizardingworld.com/discover/books Outlander—series http://www.dianagabaldon.com/books/outlander-series/ Patricia's Links HSP Online Course--https://unapologeticallysensitive.com/hsp-online-groups/ To write a review in itunes: click on this link https://itunes.apple.com/us/podcast/unapologetically-sensitive/id1440433481?mt=2 select "listen on Apple Podcasts" chose "open in itunes" choose "ratings and reviews" click to rate the number of starts click "write a review" Website--www.unapologeticallysensitive.com Facebook-- https://www.facebook.com/Unapologetically-Sensitive-2296688923985657/ Closed/Private Facebook group Unapologetically Sensitive-- https://www.facebook.com/groups/2099705880047619/ Closed/Private Facebook group for Therapists and Healers--https://www.facebook.com/groups/208565440423641/ Instagram-- https://www.instagram.com/unapologeticallysensitive/ Youtube-- https://www.youtube.com/channel/UCOE6fodj7RBdO3Iw0NrAllg/videos?view_as=subscriber Meetup-- https://www.meetup.com/Unapologetically-Sensitive-Meetup/ e-mail-- unapologeticallysensitive@gmail.com Show hashtag--#unapologeticallysensitive Music-- Gravel Dance by Andy Robinson www.andyrobinson.com

TITLE Our Need For Comfort & Support GUEST Solo episode EPISODE OVERVIEW Many of us are craving comfort, security and a sense of connection. During uncertain times (like COVID-19), I'm seeing themes emerging, and many people are wanting a sense of normalcy and a return to the familiar. I'm hearing about stress in relationships, and people may not be showing up for us the way we want them to, or how they did pre-COVID. I talk about a number of ways we can create nurturing for ourselves. HIGHLIGHTS During COVID-19 we may be experiencing Increased irritability Increased restlessness Comparative suffering (from Brene Brown) Increased self-criticism Increased negative self-talk Feeling that whatever we do is not enough Having a day where we don't function well (or at all) Decreased patience for technical problems Not getting enough time to rest and recharge Our need (desire) for unconditional love Attachment wounds may be surfacting We may be experiencing grief and loss We want normalcy and routines that we experienced pre-COVID We may be experiencing more hyper vigilance We may be having to make hard decisions and setting hard boundaries Things we can do for self care Loving moving/joyful movement Finding routine and structure Being mindful about what we are consuming (media, who we follow) Connection and support from people who understand us Creativity—crafts, love notes, puzzles Time outdoors Time with pets Everyone gets to decide what works for them PODCAST HOST Patricia is a Licensed Clinical Social Worker, and Coach. She knows what it's like to feel like an outcast, misfit, truthteller and black sheep. Learning about the trait of being a Highly Sensitive Person (HSP), helped Patricia rewrite her history with a deeper understanding, appreciation and a sense of self-compassion. She created the podcast Unapologetically Sensitive to help other HSPs know that they aren't alone, and that being an HSP has amazing gifts, and some challenges. Patricia works online globally working individually with people, and she teaches Online Courses for HSPs that focus on understanding what it means to be an HSP, self-care, self-compassion, boundaries, perfectionism, mindfulness, communication, and creating a lifestyle that honors us LINKS HSP Online Course--https://unapologeticallysensitive.com/hsp-online-groups/ To write a review in itunes: click on this link https://itunes.apple.com/us/podcast/unapologetically-sensitive/id1440433481?mt=2 select "listen on Apple Podcasts" chose "open in itunes" choose "ratings and reviews" click to rate the number of starts click "write a review" Website--www.unapologeticallysensitive.com Meetup-- https://www.meetup.com/Unapologetically-Sensitive-Meetup/ Facebook-- https://www.facebook.com/Unapologetically-Sensitive-2296688923985657/ Closed/Private Facebook group Unapologetically Sensitive-- https://www.facebook.com/groups/2099705880047619/ Closed/Private Facebook group for therapists and healers-- https://www.facebook.com/groups/208565440423641/ Instagram-- https://www.instagram.com/unapologeticallysensitive/ Youtube-- https://www.youtube.com/channel/UCOE6fodj7RBdO3Iw0NrAllg/videos?view_as=subscriber e-mail-- unapologeticallysensitive@gmail.com Show hashtag--#unapologeticallysensitive Music-- Gravel Dance by Andy Robinson www.andyrobinson.com

TITLE Being Real and Normalizing Our Human Experience GUEST Jen Perry, MSEd, MA, LPC EPISODE OVERVIEW What if we believed that we don't always have to have our stuff together? The more real we can be, the more it allows others to be real. We need to normalize suffering, so we don't think something is wrong when we are not constantly feeling exuberant. We can accept that wounding happens. Misunderstandings and miscommunications are part of the human experience. How do we embrace our feelings and not be wrong? HIGHLIGHTS I want to break the shame and normalize having deep feelings I want to change the narrative around what may be labeled as unacceptable feelings We as therapists, often have shame that we have human experiences because we're supposed to be "past" that Human life is a struggle If we're wobbling, we freak out The more real we can be as therapists and healers, the more it benefits our clients We want to be mindful and intentional about self-disclosure in that it benefits the clients, and it's not to meet our own needs We can do reality checks with clients if we self-disclose to see if it's helpful How do we embrace our feelings and not be wrong? We need to accept that wounding happens We need to normalize suffering We want to ameliorate the suffering and know that wounding happens Sometimes we can over identify with the wound or live from the wound Misunderstanding and miscommunications are part of the human experience Good enough parenting—we just need to show up 30% of the time The Goddess of Never Not Broken She knows that she recreates herself every day She doesn't have this expectation that she has it all together We don't want to live our lives as nouns—in a constant state We want to live our lives as verbs, which is constantly changing We will bound back between the 2 states and accept the wounding PARTS Work or Internal Family Systems with Richard Schwartz We have a relationship with that part of you A part can despair We want to be self-led—which is soul, substance, clear and calm, compassionate When we get triggered or activated, a part takes over A part of the person is buying into that narrative of wounding How do you feel about the part? I feel bad for this part We can act from that part Being in it We can speak for that part A part of me feels…a part of me wants to … Healing comes from being in relationship with others who are doing their work There is power in being seen and heard and having someone who can hold space for us We often don't know what's possible if we haven't experienced healthy relationships, so we recreate relationships that don't work because we're trying to work out something from the past GUEST BIO Jen Perry, MSEd, MA, LPC has been a psychotherapist for 20 years. She specializes in helping Highly Sensitive People thrive in love, work, and parenting Highly Sensitive Children. Jen is passionate about using mindfulness and compassion-based approaches to ameliorate human suffering. PODCAST HOST Patricia is a Licensed Clinical Social Worker, and Coach. She knows what it's like to feel like an outcast, misfit, truthteller and black sheep. Learning about the trait of being a Highly Sensitive Person (HSP), helped Patricia rewrite her history with a deeper understanding, appreciation and a sense of self-compassion. She created the podcast Unapologetically Sensitive to help other HSPs know that they aren't alone, and that being an HSP has amazing gifts, and some challenges. Patricia works online globally working individually with people, and she teaches Online Courses for HSPs that focus on understanding what it means to be an HSP, self-care, self-compassion, boundaries, perfectionism, mindfulness, communication, and creating a lifestyle that honors us LINKS Jen's links Jen@heartfulnessconsulting.com 215-292-5056 Heartfulnessconsulting.com Facebook.com/Heartfulnessconsulting Richard Schwartz Internal Family Systems-- https://ifs-institute.com/about-us/richard-c-schwartz-phd Susan David Ted Talk The Gift and Power of Emotional Courage--https://www.ted.com/talks/susan_david_the_gift_and_power_of_emotional_courage/transcript?language=en Patricia's links Meetup--https://www.meetup.com/Unapologetically-Sensitive-Meetup/events/268428586/ HSP Online Course--https://unapologeticallysensitive.com/hsp-online-groups/ To write a review in itunes: click on this link https://itunes.apple.com/us/podcast/unapologetically-sensitive/id1440433481?mt=2 select "listen on Apple Podcasts" chose "open in itunes" choose "ratings and reviews" click to rate the number of starts click "write a review" Website--www.unapologeticallysensitive.com Meetup-- https://www.meetup.com/Unapologetically-Sensitive-Meetup/ Facebook-- https://www.facebook.com/Unapologetically-Sensitive-2296688923985657/ Closed/Private Facebook group Unapologetically Sensitive-- https://www.facebook.com/groups/2099705880047619/ Closed/Private Facebook group for therapists and healers-- https://www.facebook.com/groups/208565440423641/ Instagram-- https://www.instagram.com/unapologeticallysensitive/ Youtube-- https://www.youtube.com/channel/UCOE6fodj7RBdO3Iw0NrAllg/videos?view_as=subscriber e-mail-- unapologeticallysensitive@gmail.com Show hashtag--#unapologeticallysensitive Music-- Gravel Dance by Andy Robinson www.andyrobinson.com