Building Resilience

How does the legacy of a loved one shape our lives, even years after they're gone? It’s now been 20 years since I lost my dad. To honor his memory, join me today for a walk down memory lane, to reflect on some of the many life lessons he bestowed upon me. We'll reminisce about his passion for daily walks, his relentless pursuit of knowledge, the power of his storytelling, and the importance he pla...

Do you realize the untapped potential residing in the frontal part of your brain? In this episode, as we explore the concept of our brain's 'CEO', you'll uncover how it manages our executive function skills and plays a pivotal role in our lives. From planning to self control to maintaining focus, understanding these skills is vital to work, relationships, and personal growth! Also, parents will wa...

Being spread too thin is a common condition in today’s world—and saying “yes” to everything is a common occurrence. That’s why learning to set boundaries with those around us has become more important than ever! On today’s episode, we explore why boundaries matter. I'll share definitions of boundaries from different perspectives, including my own experiences and insights. You'll learn that boundar...

Ever found yourself unable to put your feelings into words? Or felt overwhelmed by emotions that seem to have a life of their own? Many of us have been there—and fortunately, there is help. In this episode of Building Resilience, we'll explore the transformative power of affect labeling, a mindfulness technique that lets us name and navigate our emotions effectively. Using a variety of resources,...

As adults, sometimes we lose the magic of play—when we’re kids, it’s effortless, and it almost seems like we can make fun in any situation. However, as adults, sometimes feeling pressured to have fun can make it even more difficult. On this episode of Building Resilience, I discuss the power of playfulness and how it can help us feel more connected, creative, and resilient. I share nine ideas for...

Ever wondered why you're drawn to (or away from) certain people or places? Your body's got an unconscious surveillance system that constantly scans for safety and danger—and it influences your daily life, sometimes without you even knowing it. In this episode of Building Resilience, we dive into that system: neuroception. We'll discuss the various sensory systems that contribute to neuroception, a...

Did you know that the way you breathe can greatly impact your stress, anxiety, mood, and even your lifespan? Discover the power of breath in part two of our series, where we delve into the power of breath and its impact on various aspects of life, from stress and anxiety to sleep and energy levels. Today, we’ll investigate how to use breath for building awareness, relaxation and activation and you...

One secret to dramatically improving your mental health and well-being might just be hidden in something as simple as the way you breathe. Join me on this episode of Building Resilience as we explore the importance of nasal breathing, the drawbacks of mouth breathing, and how consciously controlling our breath can help reverse the stress response. We'll also discuss the benefits of breathwork in t...

If you could go back in time and give your younger self some advice, what would it be? In this special episode of Building Resilience, I open up about my life experiences and share the invaluable lessons I would pass on to my 21-year-old self. Together, we'll explore eight of these lessons:  trusting the process, embracing life's ups and downs, valuing education, prioritizing travel, building...

The stories we tell are truly the way we perceive the world. We’re in control of them….MOST of the time.  In this episode of Building Resilience, we delve deep into the connection between our nervous system, stories, and emotions, and how this understanding can help us manage our responses and (of course) build resilience. We'll also reveal how physiology affects our thoughts and emotions in...

Are you caught in the Drama Triangle, playing the roles of Victim, Persecutor, or Rescuer? In this episode of Building Resilience, we discuss how to break free from these roles, which can be really unhelpful, and embrace the Empowerment Dynamic instead. We’ll explore the origins of the Drama Triangle, its three roles, and how self-awareness can help you recognize and change these roles in your lif...

Struggling with sleep deprivation and eager for more solutions? In this second part of our sleep series, we delve deeper into transforming your sleep habits and mindset to help you achieve the restorative rest you deserve. In this episode, we explore the science of sleep, the significance of a bedtime routine, and the crucial role our mindset plays in sleep quality. We'll provide practical tips fo...

There's a daily box we have to check that's crucial for our overall health and wellbeing. It seems easy, but it can be much harder than it seems: getting a good night's sleep. Did you know that lack of sleep can be due to sleeping disorders, medical conditions, and mental health challenges, and it affects people of all ages? That's why on today's episode, I want to share with you some insights on...

Are you someone who struggles with perfectionism? Do you find yourself constantly critiquing yourself and others around you? In this episode of Building Resilience, we dive deeper into the root causes of perfectionism and how it can actually hinder us (despite it sounding like a good thing). You'll learn about the role of the nervous system in perfectionism, why it's often tied to childhood trauma...

What does connecting with a higher power, sleep, and Gray’s Anatomy have in common? For me, a whole lot—they’re all crucial ways that I help widen my zone of resilience and anchor myself in turbulent times. Today I will share my personal top 7! From morning routines to social connection, I'll offer practical advice and tips for each of these practices, so you'll walk away feeling inspired and read...

We all face stressors in our lives, and they come in many shapes and sizes—both external and internal. When we let these stressors get to us over and over, it can culminate into something none of us want: burnout. In this episode, I'll be talking all about burnout—what it is, what it isn’t , some common solutions to dealing with external stressors (in order to avoid burnout), and some ways to, as...

You can’t click anywhere on the internet without running into advice about improving mental and physical health. The problem is, what really works? And even more importantly, how do you know what would achieve the greatest results? On today’s episode of Building Resilience, I’ll give you my five “pillars” of physical and mental health—the things that you can start doing NOW that will give you the...

When bad things happen, it can be easy to feel like the world is out to get us. It can feel like we have no control over what is happening. We may not be able to control what’s happening, but fortunately we have control over how we feel about it (yes, really!). While it's important to process the emotions that come with being a victim of a circumstance, focusing on it in the long term may not serv...

Are you a caregiver or helping professional struggling with stress? Are you feeling overwhelmed with the stories you hear? On Building Resilience, we have recently been exploring the concept of compassion fatigue, burnout, and secondary traumatic stress and how it can affect caregivers and helping professionals. On this episode, we're going to dive deeper as well as a Venn Diagram with 8 categorie...

The word “trauma” is thrown around a lot these days—and with the internet and social media, it can be really easy to get confused about what trauma actually means . In fact, you may not even know there are multiple types of trauma! On this episode, I’m going to provide an overview of the different types of trauma, talk about compassion fatigue and how it relates to helping professionals discuss th...

Do you feel like life’s stressors are too much to handle and you’re stuck in a cycle of dysregulation? You aren't alone. In today's episode, we discuss the Zone of Resilience, a framework that can help you manage stress more effectively and find a better balance in life. We review the two voices in our head and how they affect our stress response, then introduce the Window of Tolerance model and h...

Compassion fatigue is a little known affliction which can affect so many helping professionals. It’s a combination of burnout, secondary traumatic stress, and running out of empathy, and it can be so hard to manage. I've talked about compassion fatigue before, but today I will go more in depth on the concept of compassion fatigue and the various helping professionals who may experience it.  O...

I love analogies. They can help us understand concepts and learn things using the knowledge we already have—and I've got a good one for you today. Today, I'll take you on a musical journey and introduce you to the Resilience Symphony. Just like a symphony, building our personal resilience requires many important pieces that all come together in important ways to make the whole. Take a deep dive in...

There are many care focused careers in today's world, and they aren't going away soon. One thing that I don't see mentioned often is compassion fatigue. Today I'll share my story of learning to manage my stress and burnout, and discovering the joy and passion of life coaching—but we'll also talk about the grueling process that some carers go through, taking on some of the hardship of the people th...

It's a new year and a great time to reflect on the last year, and also a great time for looking ahead. Creating a vision for the journey ahead is an important step in setting goals. But it's not just about reaching the goal - it's about enjoying the process, too! This week, we are exploring the power of optimism. Can having an optimistic outlook help you reach your goals? We’ll be discussing the s...