Unapologetically Sensitive

TITLE Some Ways Highly Sensitive Persons (HSPs) Tend to Cope; Soothing vs. Nurturing with Heather Dominic, Founder of A Course In Business Miracles GUEST Heather Dominic EPISODE OVERVIEW Founder of A Course In Business Miracles, Heather explains coping mechanisms and coping cycles as well as what she refers to as the two shadows, and the work that she does with Highly Sensitive Entrepreneurs. We talk about how coping mechanisms tend to be unconscious. When we bring deliberation and intention into the equation, we can embrace our natural rhythms. Heather talks about the difference between soothing versus nurturing, and Tara Brach's RAINS Process. HIGHLIGHTS Heather shares her story of when she discovered she was a Highly Sensitive Person (HSP) We discuss the importance of learning about the trait of being a Highly Sensitive Person (HSP) Heather tells us about her Course In Business Miracles and how it connects to her Highly Sensitive Entrepreneur movement Your ideal client is a version of you What Heather discovered when she gave her clients Elaine Aron's HSP self-test Heather discusses the challenges and strengths she notices when working with Highly Sensitive Entrepreneurs (HSEs) through her training process Heather explains the HSE coping mechanisms and the HSE coping cycle We compare the differences between understanding and respecting our natural HSP rhythms and the coping mechanisms of HSEs Coping mechanisms tend to be unconscious; Bringing deliberation and consciousness into the equation is what allows us to embrace our natural rhythms Heather talks about the difference between soothing versus nurturing - Soothing is more reactive where nurturing is proactive Heather discusses Tara Brach's RAINS Process - Recognize, Allow, Inquire, Nurture, Surrender Heather shares her insights regarding extroverts and introverts in the HSEs that she works with We talk about Susan Cain's depictions of introversion, and how it overlays the traits of the Highly Sensitive Person (HSP), but does not name the trait Many people identify with what has been written about introversion but are unaware that those traits of introversion include the traits of being a Highly Sensitive Person (HSP) We discuss how we bring more to our clients as we level up in our HSP journey The importance of community, especially considering HSPs make up only 20% of the population Heather talks about the two HSE shadows - The shadow of perfectionism and the shadow of analysis paralysis Heather shares some of the challenges that she faces as an HSP We share some lighthearted stories about the growth in our marital relationships with non-HSPs. BIO Can you be highly successful in business and highly spiritual at the same time? Let's take this question a step further. Is there a direct relationship between your spirituality and great success? Heather Dominick is a woman who is impressively successful, and highly spiritual. A former high school drama teacher who collaborated with none other than Bette Midler. A graduate of NYU where she received her first coach training. Heather is the winner of the 2015 Best of Manhattan Coaching Award and creator of the 2014 Stevie Award-winning virtual event A Course In Business Miracles®: 21-Day Discovery Series that attracted close to 6,000 official registrants from all around the world including: Iceland, Nigeria, Russia, Asia, South America, Australia, Europe and the U.S. She has appeared on Lifetime Television and has been published in numerous books including Stepping Stones to Success alongside Deepak Chopra An exceptional facilitator and teacher Heather is known for creating a safe, sacred community for true transformation whether she is teaching a Business Miracles® Class, delivering training online or in-person or mentoring members of her Business Miracles Community in her various Mentoring Programs. She has helped thousands of HSE®s release life-long limiting beliefs, overcome fears and learn how to build their business in a way that actually feels so good that they can't help but create solid, sustainable, high-level financial success. Heather is also the founder and leader of the Highly Sensitive Entrepreneur® movement. PODCAST HOST Patricia Young is a Life Coach in California. Patricia works with Highly Sensitive People (HSPs) helping them understand their HSPness, and turning their perceived shortcomings into superpowers. Patricia is passionate about providing education to help HSPs and non-HSPs understand and truly appreciate all the gifts we have to offer. Patricia works globally online with HSPS providing coaching. We meet over a private platform (similar to Skype), and you can have coaching from the privacy of your own home—when the kids are at school or are napping; from work; in your pajamas, or when you just can't face sitting in traffic or going out. Patricia also facilitates online specialty groups for HSPs. LINKS Website - www.businessmiracles.com Facebook - www.facebook.com/businessmiracles Instagram - www.instagram.com/bizmiracles Pinterest - www.pinterest.com/BizMiracles Tara Brach Guided Meditation - The RAIN of Self-Compassion: www.youtube.com/watch?v=wm1t5FyK5Ek Jacquelyn Strickland's article Introversion, Extroversion and the Highly Sensitive Person: www.hsperson.com/introversion-extroversion-and-the-highly-sensitive-person Janet Masey Zentangle in San Diego: www.tikitangles.blogspot.com Zentangle www.zentangle.com/pages/about-the-zentangle-method To write a review in itunes: click on this link: https://itunes.apple.com/us/podcast/unapologetically-sensitive/id1440433481?mt=2 select "view in itunes" chose "open in itunes" choose "ratings and reviews" click to rate the number of stars click "write a review" Website--www.unapologeticallysensitive.com Facebook-- https://www.facebook.com/Unapologetically-Sensitive-2296688923985657/ 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 Editor -- David Petlansky of Pitseleh Pictures - www.facebook.com/PitselehPictures

EPISODE OVERVIEW Rhonda discusses the importance of having practitioners that are knowledgeable about the trait of being Highly Sensitive, and she shares an experience she had with an insensitive doctor and how she handled it. HIGHLIGHTS Rhonda shares about realizing she was a Highly Sensitive Person (HSP) after reading Elaine Aron's The Highly Sensitive Person We talk about the analogy of HSPs and orchids--and the limitations of this analogy We share our experience with online facebook groups and how we came to meet each other through a facebook group I started for podcasters Sometimes, as HSPs, we don't realize the positive impact that we are having on the lives of others simply by showing up I share some of the ways that podcasting has been transformational that I did not expect Rhonda describes the various triggers that she has recognized as an HSP; how she navigates with this knowledge, and the emotional impact it sometimes has We discuss epigenetics and how emotional triggers can have generational echos Rhonda recalls early childhood memories of feeling ashamed or outcasted due to her highly sensitive traits We share our experiences as HSPs, with prescription medications and how HSPs tend to be more sensitive to medication than non-HSPs Rhonda talks about the dichotomy of growing up shy and self-conscious while being a courageous and bold person, starting her own business Rhonda explains her ability to somatically feel what is happening with her clients Rhonda recounts an interaction she had with an insensitive doctor, how she responded, and the result of their exchange BIO Rhonda Hess is an international business coach and founder of Prosperous Coach since 2006. Her clients say she has a superpower for helping coaches choose a smart niche and launch their business with confidence. In 2001, she designed the certification program for Coach Training Alliance. After training 500 coaches herself she turned her focus to helping coaches with the marketing side because it doesn't matter how great a coach you are if no one knows about you. After 8 years of award-winning blogging, last year Rhonda started Prosperous Coach Podcast to help more coaches earn more and market less. It's so fun! PODCAST HOST Patricia Young is a Life Coach in California. Patricia works with Highly Sensitive People (HSPs) helping them understand their HSPness, and turning their perceived shortcomings into superpowers. Patricia is passionate about providing education to help HSPs and non-HSPs understand and truly appreciate all the gifts we have to offer. Patricia works globally online with HSPS providing coaching. We meet over a private platform (similar to Skype), and you can have coaching from the privacy of your own home—when the kids are at school or are napping; from work; in your pajamas, or when you just can't face sitting in traffic or going out. Patricia also facilitates online specialty groups for HSPs. LINKS Website - www.ProsperousCoachBlog.com Podcast - www.ProsperousCoachBlog.com/topics/Podcast/ Facebook - www.Facebook.com/ProsperousCoach To write a review in itunes: click on this link: https://itunes.apple.com/us/podcast/unapologetically-sensitive/id1440433481?mt=2 select "view in itunes" chose "open in itunes" choose "ratings and reviews" click to rate the number of stars click "write a review" Website--www.unapologeticallysensitive.com Facebook-- https://www.facebook.com/Unapologetically-Sensitive-2296688923985657/ 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 Editor -- David Petlansky of Pitseleh Pictures - www.facebook.com/PitselehPictures

EPISODE OVERVIEW Maureen talks about the emotional brain and allowing our feelings to just be feelings. We discuss discipline for Highly Sensitive Children (HSCs), and the importance of creating connections with our kids. Maureen shares tips and tools for bringing calmness and grounding to emotionally reactive situations. HIGHLIGHTS Maureen shares her thoughts about the term Highly Sensitive Person Maureen discusses the work she does with children in her private practice and how the term HSP can sometimes be used as an excuse (in her estimation) She explains her belief that everyone falls somewhere on the spectrum of sensitivity and the benefits as well as downsides to labeling I share the freedom that I experienced when I was able to give my emotions a name and know that it's a researched trait, and it's how I'm wired; there's nothing wrong with me. Maureen discusses what is an emotionally healthy child We talk about The Emotional Brain Wholeness is more important than happiness We discuss how parents have the opportunity to model how we manage big feelings and how we calm ourselves in order to demonstrate this for our children Maureen gives the 3 steps to raising an emotionally healthy child The importance of authenticity in your relationship with a Highly Sensitive Child (HSC) Maureen answers questions from members of the Unapologetically Sensitive Facebook group (Amber Landsford and Kevin Thibault) Maureen talks about the importance of slowing down, getting emotions out, and bringing logic and calming to challenging situations The importance of giving your child a safe space to feel their feelings and for them to know that all feelings are acceptable Letting kids know that they are bigger than their feelings The importance of forgiveness and knowing how to forgive Highly Sensitive Persons (HSPs) have some gifts that non-sensitives do not have, and when we are able to gain mastery over our capacity to react emotionally, we can be powerhouses Surround yourself with people who really have the capacity to embrace who you are The more we expand on our capacity to feel uncomfortable things, the more that space opens up for more good things like joy and happiness and bliss BIO Maureen Healy is the author of The Emotionally Healthy Child and also Growing Happy Kids, which won Nautilus and Readers' Favorite book awards in 2014. A popular Psychology Today blogger and sought-after public speaker, Maureen runs a global mentoring program for elementary-aged children and works with parents and their children in her busy private practice. Her expertise in social and emotional learning has taken her all over the world, including working with Tibetan refugee children at the base of the Himalayas in Northern India to classrooms in Northern California. Visit her online at http://www.growinghappykids.com. PODCAST HOST Patricia Young is a Life Coach in California. Patricia works with Highly Sensitive People (HSPs) helping them understand their HSPness, and turning their perceived shortcomings into superpowers. Patricia is passionate about providing education to help HSPs and non-HSPs understand and truly appreciate all the gifts we have to offer. Patricia works globally online with HSPS providing coaching. We meet over a private platform (similar to Skype), and you can have coaching from the privacy of your own home—when the kids are at school or are napping; from work; in your pajamas, or when you just can't face sitting in traffic or going out. Patricia also facilitates online specialty groups for HSPs. LINKS Website - www.GrowingHappyKids.com Facebook - www.twitter.com/MDHealy Instagram - www.instagram.com/MaureenDHealy Youtube - www.youtube.com/user/GrowingHappy To write a review in itunes: click on this link: https://itunes.apple.com/us/podcast/unapologetically-sensitive/id1440433481?mt=2 select "view in itunes" chose "open in itunes" choose "ratings and reviews" click to rate the number of stars click "write a review" Website-- www.unapologeticallysensitive.com Facebook-- https://www.facebook.com/Unapologetically-Sensitive-2296688923985657/ 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 Editor -- David Petlansky of Pitseleh Pictures - www.facebook.com/PitselehPictures

EPISODE OVERVIEW I share 2 recent experiences where I had an opportunity to learn how to navigate situations that previously were very difficult, but this time, were easier. I talk about going to Earth Day with my husband and how I used mindfulness to see what works and what is challenging. I also talk about a situation where I previously would get overwhelmed with information, and how I handled it differently. Due to previous experiences of being overwhelmed and overstimulated, we often don't know how to use tools to figure out how to "re-enter" these challenging situations. HIGHLIGHTS My husband and I went to the Earth Day fair together How to navigate activities that are important to one partner, but not the other Using mindfulness to really notice what parts of a situation work and don't work If I'm in a crowd, it helps if I hold my husband's hand, or loop my finger through his belt loop. He can navigate the crowds, and I just follow and I'm free to look around Often Highly Sensitive Persons (HSPs) don't do well in crowds, and it can be difficult to have to "push through" other people. If you go to an event with someone who has different needs, sometimes compromising so both people get their needs met (in this case, my husband chose to not spend as much time looking at the individual booths, and he was ok with this) See if you can agree on a specific amount of time to attend the activity. You can take separate vehicles, or you can touch base after a certain amount of time to reevaluate If you get overwhelmed, overstimulated or tired, sometimes having a comfortable place to sit and watch people (shady, not too noisy) can be a way to recharge. When we don't know we are highly sensitive, we go into these situations and feel overwhelmed without knowing exactly why Many HSPs have been so overwhelmed and overstimulated in the past, but didn't know why or didn't know they were HSPs, then we don't want to engage again. We can use mindfulness to figure out what things work, and what things need to be adapted. We are often capable of doing more than we think we can (without violating our boundaries or doing too much) When we can talk about our needs and our partner/friend/parent/child's needs, we can work together We can also set boundaries around how much information we want to receive, and we can be clear on how we will handle it if our boundaries aren't honored. We often are more capable than we think we are, which can be incredibly empowering. Being an HSP is really a strength, and when we're willing to use mindfulness and curiosity and to make necessary adjustments, we may be able to do more than we thought we could PODCAST HOST Patricia Young is a Life Coach in California. Patricia works with Highly Sensitive People (HSPs) helping them understand their HSPness, and turning their perceived shortcomings into superpowers. Patricia is passionate about providing education to help HSPs and non-HSPs understand and truly appreciate all the gifts we have to offer. Patricia works globally online with HSPS providing coaching. We meet over a private platform (similar to Skype), and you can have coaching from the privacy of your own home—when the kids are at school or are napping; from work; in your pajamas, or when you just can't face sitting in traffic or going out. Patricia also facilitates online specialty groups for HSPs. LINKS To write a review in itunes: click on this link: https://itunes.apple.com/us/podcast/unapologetically-sensitive/id1440433481?mt=2 select "view in itunes" 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/ 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 Editor -- David Petlansky of Pitseleh Pictures - www.facebook.com/PitselehPictures

EPISODE OVERVIEW In order to make this podcast sustainable, I will be making changes moving forward. I talk about why it's been difficult for me to slow down, and how some of my sense of value and worth has been tied up in a rigorous production schedule. I have some fear about losing listeners, and I want to be able to provide great content over the long run. Self-care and setting boundaries are crucial for the well-being of the Highly Sensitive Person (HSP), and I talk about how I plan to improve on both of these. HIGHLIGHTS Sustainability - I want to do this for the long run Pushing myself and overriding my need for Rest I haven't been sleeping through the night for months Balance I haven't taken a weekend off since launching the podcast I'm taking a 4-day vacation with Steve and will probably record an episode or two while we're on vacation Self-care--why it's important Boundaries--why it's difficult The big picture - uncharted territory The podcast was launched 6 months ago Making major shifts in my business Shifting from therapy to coaching Launching groups Splitting my website and creating a new coaching website Listening to listeners and clients Learning, growing, failing, pivoting--this is what success looks like I share my fear of losing listeners We've really picked up momentum with the podcast This is a passion project Trying to be mindful of Brene Brown's phrase Hustling For My Sense Of Worth when I catch myself allowing my sense of value to be determined by the podcast numbers. Thinking long-term with the podcast I will be taking a month off from mid-June to mid-July I will be attending a Silent retreat The most popular episodes will play during my month off to give new listeners a chance to hear some great early episodes I will be taking a month off in December Shifting the format to only releasing episodes on Tuesdays Alternating bonus episodes with interviews Recommended podcasts: Woman Worriers with Elizabeth Cush https://www.progressioncounseling.com/woman-worriers-podcast Hypnotize Me Podcast with Dr. Elizabeth Bonet http://www.hypnotizemepodcast.com or https://drlizhypnosis.com/hypnotize-me Emotions in Harmony Podcast with Dr. Carmen Roman (bilingual) https://emotionsinharmony.org PODCAST HOST Patricia Young is a Life Coach in California. Patricia works with Highly Sensitive People (HSPs) helping them understand their HSPness, and turning their perceived shortcomings into superpowers. Patricia is passionate about providing education to help HSPs and non-HSPs understand and truly appreciate all the gifts we have to offer. Patricia works globally online with HSPS providing coaching. We meet over a private platform (similar to Skype), and you can have coaching from the privacy of your own home—when the kids are at school or are napping; from work; in your pajamas, or when you just can't face sitting in traffic or going out. Patricia also facilitates online specialty groups for HSPs. LINKS To write a review in itunes: click on this link: https://itunes.apple.com/us/podcast/unapologetically-sensitive/id1440433481?mt=2 select "view in itunes" 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/ 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 Editor -- David Petlansky of Pitseleh Pictures - www.facebook.com/PitselehPictures

TITLE Happiness & Rewiring Your Brain Through Mindfulness & Self-Care GUEST Anne-Kathrin Walter EPISODE OVERVIEW I talk to Anne-Kathrin Walter, founder of HiSensitives. We talk about what sensitivity looks like in Europe and The Netherlands compared to the United States. Anne talks about happiness and Positive Psychology and we separate this from the act of escaping our negative feelings. We talk about how our brains want to keep us in a comfortable place and how this can potentially lead to being stuck in patterns. We talk about how to use gratitude as a tool for building a positive environment as well as other exercises we can utilize in our daily lives. HIGHLIGHTS Anne-Kathrin shares her experience with the perception of sensitivity in her home country, The Netherlands More people are coming out of their HSP closet as a result of more attention being paid to the topic We can often make the mistake of confusing our wounds with traits of being an HSP Anne-Kathrin discusses how sensitivity comes with strengths: Creativity Intuitiveness Empathy We talk about the importance of dealing with trauma in our lives Anne-Kathrin shares the benefits she has experienced through therapy, and her initial struggle with opening up to a stranger Anne-Kathrin talks about how discovering she is an HSP has offered perspective on so many aspects of her past Anne-Kathrin prefers the term 'Highly Perceptive Person' Anne-Kathrin explains the symbol that she created for her business HiSensitives. This symbol was so meaningful to her, that she has a tattoo of the logo she created We carefully navigate a discussion surrounding the importance of Positive Thinking and how it can be used as a tool of preparation to face our traumas, not a replacement for addressing traumatic experiences Anne-Kathrin shares the personal story of her negative spiral that lead her into what she does today with Positive Psychology Anne-Kathrin explains how negative thoughts can become patterns/safe spaces for our brains that become challenging to break away from How we can use gratitude to examine what is going well in our lives to rewire our brains away from negative spirals Depending on our background, some people need Positive Thinking and some of us need to address and honor uncomfortable feelings Anne-Kathrin shares the story of a traumatic fire that changed her life Anne-Kathrin explains guided meditation and the process of grounding Anne-Kathrin talks about using shower meditation, standing in the shower and visualizing everything that is not of positive use to you, and being cleansed of those thoughts and having them washed down the drain We discuss box breathing Anne-Kathrin encourages 21 Days of Gratitude - Reach out to 1 person a day to express something you are grateful to them for We talk about how writing down your thoughts can be a helpful exercise for letting things go We discuss the importance of surrounding ourselves with positive, supportive people We talk about Examining your daily habits, and trying to eliminate daily detractors to your mental and physical health We talk about Evaluating your daily consumption: diet, entertainment, news, social, etc. Anne-Kathrin discusses the challenges she faces as an HSP Dr. Elaine Aron suggests that HSPs get 2 hours of quiet time per day Anne-Kathrin shares her superpowers that come with being an HSP Resources Dr. Kristin Neff: https://self-compassion.org/ Christopher Germer: https://chrisgermer.com/ Shawn Achor: http://www.shawnachor.com/ Meditation Minis Podcast with Chel Hamilton https://meditationminis.com/ Brene Brown Super Soul Sunday on trust: http://www.oprah.com/own-supersoulsessions/brene-brown-what-to-do-when-you-struggle-with-trust BIO Anne-Kathrin Walter is a young, highly sensitive entrepreneur from the Netherlands. In 2018, she founded the brand HiSensitives, which is a brand for highly sensitive people that aims to increase awareness and acceptance of the trait and to connect highly sensitive people worldwide. By diving into the world of positive thinking and changing her own thought patterns, Anne-Kathrin managed to transform her life and to dare to chase her dreams. Through the right relationships, a change of direction when it comes to her career and daily self-care she managed to create a HSP-friendly life for herself. . PODCAST HOST Patricia Young is a coach & therapist in California. Patricia works with Highly Sensitive People (HSPs) helping them understand their HSPness, and turning their perceived shortcomings into superpowers. Patricia is passionate about providing education to help HSPs and non-HSPs understand and truly appreciate all the gifts we have to offer. Patricia provides online (telehealth) therapy to people who live in California, and she provides coaching to people all over the world. We meet over a private platform (similar to Skype), and you can have therapy or coaching from the privacy of your own home—when the kids are at school or are napping; from work; in your pajamas, or when you just can't face sitting in traffic or going out. LINKS Anne-Kathrin Walter: Instagram: https://www.instagram.com/i.am.anne.kathrn/ HiSensitives Facebook: https://www.facebook.com/hisensitives/ Instagram: https://www.instagram.com/hisensitives/ Pinterest: https://pinterest.com/Hisensitives/ Website: https://hisensitives.com/ E-Mail: Contact@hisensitives.com Dr. Elaine Aron's website— https://hsperson.com/ HSP Self-test-- https://hsperson.com/test/highly-sensitive-test/ HSP Child self-test-- https://hsperson.com/test/highly-sensitive-child-test/ To write a review in itunes: click on this link: https://itunes.apple.com/us/podcast/unapologetically-sensitive/id1440433481?mt=2 select "view in itunes" chose "open in itunes" choose "ratings and reviews" click to rate the number of starts click "write a review" Website--www.patriciayounglcsw.com Podcast--www.unapologeticallysensitive.com Facebook-- https://www.facebook.com/Patricia-Young-LCSW-162005091044090/ 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 Editor -- David Petlansky of Pitseleh Pictures - www.facebook.com/PitselehPictures

EPISODE OVERVIEW Jen and I talk about perfectionism, boundaries, self-care, HS superpowers, communication, vulnerability, authenticity, demystifying emotions, creating a lifestyle that honors the HSP, and mindfulness. These are some of the things that we notice Highly Sensitive Persons (HSPs) struggling with. Our primary intention is to give you an idea of what to expect in our upcoming online groups. Whether you are considering taking a group or not, this episode is a great way to identify your HS strengths and maybe see if there are areas you want to focus on. HIGHLIGHTS Jen explains why working with HSPs is a passion of hers We share our excitement about the groups and why we feel they are important I share the story of my first meeting with Jen Jen shares her initial impression upon our first meeting and the benefit that comes with creating a safe space to openly share our needs We discuss our goal of making the groups a safe space where productive communication can happen, and we create community Setting boundaries in relationships is not about changing the other person; it's creating a space for yourself by communicating your needs We discuss the plan for our upcoming groups to give you an idea of what to expect: Group culture / Expectations Creating community guidelines Creating and maintaining a safe environment Everyone is seen and heard Everyone is treated respectfully Everyone's goals for the group Getting to know each other Basic education about the trait Questions and discussion Building pride in HSP Applying the pride Recognizing this is a non-HSP world, and we get to assert our HSP traits/needs Identifying negative messages and turning them into superpowers Things we struggle with Too sensitive Too needy Need to get thicker skin Not social No fun, can't take a joke, no sense of humor Too picky Overthink things Worry too much Too nice Over responsible for everything Feeling fatally flawed, not good enough Mistfit--I'm the only one; There's no one like me Deep sense of not belonging and shame Outcomes Embracing our traits Identify and verbalize what traits resonate for us Feeling confident in what our needs are Naming our strengths Seeing comments as being about the other person Identifying when we get triggered, and having tools to manage Proper care and feeding of the HSP Skillfulness around boundaries Finding ways to live peacefully with non-HPSs and honor everyone's needs Self-care is non-negotiable! Things we struggle with People pleasing Putting others needs ahead of our own Feeling guilty when we take care of ourselves Feeling resentful when we meet other's needs and not our own Feeling drained Feeling depleted Feeling unappreciated Feeling overwhelmed Feeling irritable, negative, easily annoyed, less patient, more critical of self and others, intolerant Outcomes Becoming comfortable with self-centering It's ok to be the center of your universe You can't pour from an empty cup Self-care is an imperative--which is ultimately a selfless act When we take care of ourselves, everyone benefits in the long run (not always immediately, but the overall benefit is for everyone) Listening to what we need and want Trusting what we need and want Wanting to take care of ourselves Knowing that when we take care of ourselves, we have more to offer others Feeling out of balance (or at least aware) when we are ignoring our own needs Having richer deeper relationships because we are fulfilled and coming from a place where we have more to offer Boundaries are an imperative part of self-care Things we struggle with Feeling uncomfortable with conflict Feeling guilty--picking up on other's feelings that we might disappoint others (or they will get angry or frustrated) The guilt is not necessary (we haven't done anything wrong--we're supposed to set boundaries--it's healthy, and boundaries are a natural and necessary part of any healthy relationship) Guilt is the best word we have in the English language, but it's not really an accurate description Feeling not seen, not heard or not honored Not expressing our wants and needs Feeling resentful Feeling powerless Feeling taken advantage of Feeling like everyone else gets their needs met or what they want Outcomes Trusting our feelings Boundaries will directly reduce our overwhelm Learning how to set boundaries without emotion Boundaries make you a happy human; When we have an emotional flare, it's because a boundary has most likely been violated (or a need has not been met) Learning how to compassionately, but kindly state what is and is not acceptable Seeing boundaries as creating safety for ourselves and others Seeing the benefits of setting limits Owning our power and KNOWING that our wants and needs are perfectly acceptable and reasonable Developing flexibility--not about the rule, but about the relationship and the context Perfectionism Things we struggle with Feeling not good enough Comparing Feeling inadequate Not starting things, paralysis Not pursuing dreams Overworking/overdoing trying to get a sense of "enoughness" Constant unease Critical of self and others Perfectionism is a myth Imposter syndrome--if people really saw who I am, they would leave Brene Brown says Whenever you have perfectionism driving, shame is riding shotgun Hustling for your sense of worth "Doing" for a sense of value instead of knowing we have value because we live and breathe Outcomes Knowing done is better than perfect Busting shame Brene Brown--Our vulnerability is what actually connects us Sense of belonging and connection comes from allowing ourselves to be seen imperfectly That's where connection begins Living from our values--regardless of whether goals are met or not. It can be about the process and not the outcome More self-acceptance More ease in relationships because the standards are more realistic Learning how to set goals that are achievable More contentment More satisfaction Actually accomplishing more due to acceptance Communication, vulnerability, authenticity Things we struggle with Afraid to say what you're thinking Not trusting what you're thinking Fear of judgment, criticism, being ridiculed Feeling like your point of view is wrong or not popular Afraid to really show up in relationships and allow yourself to be fully seen Being afraid to upset someone Being afraid to stir up problems in the relationship Not trusting that ruptures are repairable, and this actually points at growth We grow in relationships after a rupture Ruptures are a natural part of attachment--it doesn't mean that there isn't attachment Outcomes Educate others about the trait Why we need the lights low, Less stimulation Quiet areas Model healthy communication, authenticity, vulnerabilty More depth, closeness and trust in relationships Marshall Rosenberg's non-violent communication All behavior is an attempt to get a need met Feelings and needs are never in conflict Strategies to get them met can be in conflict, and that requires creative problem-solving Life is figure out-able Creating a lifestyle that is HSP friendly and honors our HSP needs Things we struggle with Overwhelm Fatigue Resentment Feeling drained Overworking Living in a non-HSP world and trying to live like a non-HSP Outcomes Proper Care and Feeding of HSPs Getting enough rest, down time, quiet time Exercise Spirituality Just enough socializing Feeling a deeper sense of connection More meaning in your life Social justice work HSP style ~ having activist mentors Connecting with nature Learning how to do non-HSP events in manageable chunks Mindfulness Things we struggle with Overwhelmed and scattered Urge to numb out (TV, social media, Netflix) Outcomes Basic meditation instruction Formal and informal practices, moving meditation, guided meditation Learning how to curiously observe what comes up and to use it as information instead of reacting to things Self-acceptance More self-compassion and compassion for others Being more emotionally responsive vs emotionally reactive (Pause button) Meeting life on its terms instead of arm wrestling with it Demystifying emotions Things we struggle with My emotions overwhelm me I can't control my emotions I'm emotionally reactive I'm embarrassed by my emotions Affect-phobia I don't want to feel my emotions, they won't go away My feelings will hurt me / others Outcomes Basic education about emotion theory Emotions can't hurt us Emotions are to be honored and felt Emotions are impermanent Emotions are not something we can control Creating safety to feel our emotions Emotions can inform our actions/behavior but do not need to drive our behavior Mindfulness Feelings come and go - just energy moving through us Deep sense of connection when we get comfortable having our feelings 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. She can be reached at jen@heartfulnessconsulting.com or 215-292-5056. Learn more at heartfulnessconsulting.com or facebook.com/Heartfulnessconsulting. PODCAST HOST Patricia Young is a coach & therapist in California. Patricia works with Highly Sensitive People (HSPs) helping them understand their HSPness, and turning their perceived shortcomings into superpowers. Patricia is passionate about providing education to help HSPs and non-HSPs understand and truly appreciate all the gifts we have to offer. Patricia provides online (telehealth) therapy to people who live in California, and she provides coaching to people all over the world. We meet over a private platform (similar to Skype), and you can have therapy or coaching from the privacy of your own home—when the kids are at school or are napping; from work; in your pajamas, or when you just can't face sitting in traffic or going out. Patricia also facilitates online specialty groups for HSPs. For more information, go to https://patriciayounglcsw.com/hsp-online-groups/ LINKS www.heartfulnessconsulting.com Facebook: www.facebook.com/HeartfulnessConsulting To write a review in itunes: click on this link: https://itunes.apple.com/us/podcast/unapologetically-sensitive/id1440433481?mt=2 select "view in itunes" chose "open in itunes" choose "ratings and reviews" click to rate the number of starts click "write a review" Website--www.patriciayounglcsw.com Podcast--www.unapologeticallysensitive.com Facebook-- https://www.facebook.com/Patricia-Young-LCSW-162005091044090/ 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 Editor -- David Petlansky of Pitseleh Pictures - www.facebook.com/PitselehPictures

TITLE My Husband and I Talk About How We Met and Some of the Challenges We Have in Our Marriage GUEST Steve Young EPISODE OVERVIEW My husband, Steve Young, and I have a candid discussion about our origin story, detailing our lives before we met; first impressions upon meeting each other, and the challenges we experience as a couple, who have been married for more than 21 years. We talk about our differences being an HSP and non-HSP, and how we navigate those areas. HIGHLIGHTS We discuss how we met, and our first perceptions of each other Living as an HSP with a non-HSP We share different examples of how we are wired differently, and how differences in our family upbringing may have contributed to our wiring The traits that we love about our partners can also be the traits that just drive us crazy sometimes We discuss the ways that we navigate those moments of frustration or tension We share specific examples, from both perspectives, of when the differences in our personalities create challenging situations Communication is key - Discussing and naming our feelings and fears Steve shares his thoughts about learning I was a Highly Sensitive Person--we look back on our relationship after learning this We talk about how being able to name the challenges we experience has helped with acceptance in our daily lives We discuss the importance of recognizing and honoring each other's differences PODCAST HOST Patricia Young, LCSW is a coach & therapist in California. Patricia works with Highly Sensitive People (HSPs) helping them understand their HSPness, and to turn their perceived shortcomings into superpowers. Patricia is passionate about providing education to help HSPs and non-HSPs understand and truly appreciate all the gifts we have to offer. Patricia provides online (telehealth) therapy to people who live in California, and she provides coaching to people all over the world. We meet over a private platform (similar to Skype), and you can have therapy or coaching from the privacy of your own home—when the kids are at school or are napping; from work; in your pajamas, or when you just can't face sitting in traffic or going out. LINKS Dr. Elaine Aron's website— https://hsperson.com/ HSP Self-test-- https://hsperson.com/test/highly-sensitive-test/ HSP Child self-test-- https://hsperson.com/test/highly-sensitive-child-test/ To write a review in itunes: click on this link: https://itunes.apple.com/us/podcast/unapologetically-sensitive/id1440433481?mt=2 select "view in itunes" chose "open in itunes" choose "ratings and reviews" click to rate the number of starts click "write a review" Website--www.patriciayounglcsw.com Podcast--www.unapologeticallysensitive.com Facebook-- https://www.facebook.com/Patricia-Young-LCSW-162005091044090/ 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 Editor -- David Petlansky of Pitseleh Pictures - www.facebook.com/PitselehPictures

TITLE Overwhelm & Perfectionism - I'm in the Middle of the Struggle GUEST Solo episode Patricia Young EPISODE OVERVIEW I've been struggling with overwhelm, perfectionism and feeling not good enough. I feel vulnerable sharing when I'm in the middle of the struggle, but the way to break shame is to name it. When we are growing and doing new things, our gremlins will come up. I talk about and name what my gremlins are saying, and I talk about the things I do when I'm struggling in spite of the desire to sit on the couch and numb out. PODCAST HOST Patricia Young, LCSW is a coach & therapist in California. Patricia works with Highly Sensitive People (HSPs) helping them understand their HSPness, and turning their perceived shortcomings into superpowers. Patricia is passionate about providing education to help HSPs and non-HSPs understand and truly appreciate all the gifts we have to offer. Patricia provides online (telehealth) therapy to people who live in California, and she provides coaching to people all over the world. We meet over a private platform (similar to Skype), and you can have therapy or coaching from the privacy of your own home—when the kids are at school or are napping; from work; in your pajamas, or when you just can't face sitting in traffic or going out. LINKS To write a review in itunes: click on this link: https://itunes.apple.com/us/podcast/unapologetically-sensitive/id1440433481?mt=2 select "view in itunes" chose "open in itunes" choose "ratings and reviews" click to rate the number of starts click "write a review" Website--www.patriciayounglcsw.com Podcast--www.unapologeticallysensitive.com Facebook-- https://www.facebook.com/Patricia-Young-LCSW-162005091044090/ 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 Editor -- David Petlansky of Pitseleh Pictures - www.facebook.com/PitselehPictures

TITLE Childhood Emotional Neglect (CEN) & Understanding How to Build Trust and Strengthen Connections GUEST Anya Surnitsky, LCSW EPISODE OVERVIEW We use Brene Brown's work on attachment to continue our discussion about security, safety, and steps to building strong relationships. We talk about the marble jar and how trust can be established. We discuss vulnerability and how our needs can be met through connection and intimacy, as well as how to set boundaries to create safety. We include the traits of being a Highly Sensitive Person, and looking through the lens of Childhood Emotional Neglect (CEN). HIGHLIGHTS Braving--the 7 components of trust from Brene Brown's work Giving ourselves permission to try and understand, that even though we experienced wounding before, that the new people in our lives won't necessarily be like the old people in our lives The Marble Jar method and, how it works in relationship building We discuss the importance of being shown by someone that you matter to them We talk about the importance of vulnerability HSPs often need to have time for transition before and after (work, getting up, arriving home, etc.) The importance for HSPs to be fully rested before having difficult conversations, so we are resilient and can be fully present We discuss how to check in with yourself; understanding where in your body, you are having reactions, and slowing down before you respond We talk about the relationship between Childhood Emotional Neglect (CEN), wounding, neglect, shame triggers and how to work through these things BREATHING --the 7 components of trust as outlined by Brene Brown is explained: Boundaries, Reliability, Accountability, Fault, Integrity, Non-judgement, and Generosity Resources Brene Brown Super Soul Sunday on trust: http://www.oprah.com/own-supersoulsessions/brene-brown-what-to-do-when-you-struggle-with-trust CES Therapy http://www.mentalhealthamerica.net/cranial-electrotherapy-stimulation https://www.psychologytoday.com/us/blog/integrative-mental-health-care/201809/cranial-electrotherapy-stimulation-ces-anxiety BIO Anya Surnitsky is a Licensed Clinical Social Worker in private practice outside Philadelphia, PA. She helps anxious high achievers and overgivers with big wounded hearts to transform their pain into power and avoidance into action. Anya uses her training in EMDR, Ego State Therapy, and Childhood Emotional Neglect, as well as her certification in The Daring WayTM to aid clients in making peace with the past, embrace the present, and develop confidence for the future. Anya is passionate about educating clients on how trauma and/or neglect affects the developing brain to understand how unhealed wounds from the past show up in the present and can have a negative impact on their future. With these various approaches, Anya shows clients how to heal from both a top-down and a bottom-up approach; we can heal the brain so it can learn to help itself, and we can also learn skills to help ourselves on a conscious level. Throughout her personal and professional journey, Anya has learned that what people want more than anything is to be seen and heard for who they are at their core. For Unapologetically Sensitive listeners, Anya has put together some scripts for hard conversations to help HSP's ask to be heard and dare to be seen in their relationships. Go to www.couragecompasstherapy.com/hsp . PODCAST HOST Patricia Young, LCSW is a coach & therapist in California. Patricia works with Highly Sensitive People (HSPs) helping them understand their HSPness, and to turn their perceived shortcomings into superpowers. Patricia is passionate about providing education to help HSPs and non-HSPs understand and truly appreciate all the gifts we have to offer. Patricia provides online (telehealth) therapy to people who live in California, and she provides coaching to people all over the world. We meet over a private platform (similar to Skype), and you can have therapy or coaching from the privacy of your own home—when the kids are at school or are napping; from work; in your pajamas, or when you just can't face sitting in traffic or going out. LINKS Links: www.couragecompasstherapy.com Facebook: www.facebook.com/couragecompasstherapy Instagram: https://instagram.com/couragecompasstherapy Dr. Elaine Aron's website— https://hsperson.com/ HSP Self-test-- https://hsperson.com/test/highly-sensitive-test/ HSP Child self-test-- https://hsperson.com/test/highly-sensitive-child-test/ To write a review in itunes: click on this link: https://itunes.apple.com/us/podcast/unapologetically-sensitive/id1440433481?mt=2 select "view in itunes" chose "open in itunes" choose "ratings and reviews" click to rate the number of starts click "write a review" Website--www.patriciayounglcsw.com Podcast--www.unapologeticallysensitive.com Facebook-- https://www.facebook.com/Patricia-Young-LCSW-162005091044090/ 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 Editor -- David Petlansky of Pitseleh Pictures - www.facebook.com/PitselehPictures