Send us a text Today we're talking about expectations in part 9 of this mini series. Expectations of ourselves, of others, of situations, and perceived expectations from others. There are a lot of layers in human complexity that contribute to unmet expectations being a major contributor to stress and anxiety. Our perception of the world and how we navigate life are influenced by our expectations also called prior beliefs. These guide the decisions we make and how we make them, they help to shape...
Nov 22, 2021•20 min•Season 1Ep. 58
Send us a text Today's episode is part 8 in this mini series about the tools we have to manage stress and we're talking about nutrition. Food is information for your body to rebuild and repair and manage the stress of life, what we eat is giving specific instructions to our systems on how to work. Along with being the building blocks that make us food is also something we have a relationship with depending on how we have been socialized around food. What does it mean culturally, or within your f...
Nov 15, 2021•24 min•Season 1Ep. 57
Send us a text Today's episode builds on the first 6 parts of this mini series where we have covered all things stress along with the brain, body, and breath as tools, now we're looking at resilience. The definition of resilience is for something to return to it's original state. When I think about the original state of human beings we are naturally confident and curious and persistent when we are first learning to walk and talk and navigate life. Somewhere along the way we learn to doubt oursel...
Nov 08, 2021•28 min•Season 1Ep. 56
Send us a text Today we're taking what we've already discussed in the first 5 parts of this mini series and putting it all together in the container that holds us together, that's right... your body. Your body is the key to managing your stress, it's what holds your stress and processes your stress... it is one of the most powerful tools you have. Your body is constantly in communication with your brain through your endocrine, immune and nervous systems and we know that no system works alone and...
Nov 01, 2021•21 min•Season 1Ep. 55
Send us a text Today we're talking breath again, you can refer back to episode 48 for more on this amazing tool and piece of the puzzle between brain/body and health. The way we breathe is directly connected to our health and overall wellness. The breath is an immediate connection to the autonomic nervous system and access to switch our state of being which affects how we feel, how we think and how we experience this life. HOW we breathe is the key and understanding how this function works is ke...
Oct 25, 2021•21 min•Season 1Ep. 54
Send us a text In today's episode we're talking your brain and stress, it all starts in the brain. The brain has 2 very important jobs that come before all else: #1 survival and #2 efficiency. Because of this your brain makes habits and patterns out of everything including how you move, how you think, how you breathe, how you react, and decisions you make. Unless we're paying attention and being really intentional about what is in front of us in each moment and how we want to navigate that, whic...
Oct 18, 2021•27 min•Season 1Ep. 53
Send us a text Today we're talking about stress mindset and how to build resilience to our stressors. It might surprise you to know that just the way you think about stress can change the physiological affect it has. We've been told over and over again that stress is harmful, this isn't wrong but it's not the whole story. We need stress, there is no such thing as a stress free life. If we step back and look at how we view the daily events in our lives we can look at how we are participating in o...
Oct 11, 2021•24 min•Season 1Ep. 52
Send us a text This episode is part two in a 10 part series. Today we're getting into the stress response. What is it... What it does... and how that affects you! I'm getting a little nerdy in this one telling you all about the HPA axis, nerochemicals, hormones, and your nervous system so get in there and give it a listen. Let's get science-y! You can find more about Brain-Body Resilience and JPB: On the BBR Website On Instagram On Facebook Support the show Resources : Manage Your Stress Mentors...
Oct 04, 2021•19 min•Season 1Ep. 51
Send us a text Today's episode is the first in this 10 part mini series. We're talking all about stress... from definitions to busting a few myths. We dive into a few relevant types of stress and which ones we need to pay attention to. Not all stress is created equal and not all stress affects us in the same way. One of the foundations of what I practice in Brain-Body resilience that informs the information I share is the fact that we can only begin to manage or control something that we have a ...
Sep 27, 2021•18 min•Season 1Ep. 50
Send us a text Today's episode is a quick introduction to an upcoming 10 part mini series. There are a few main buckets I work from with the Brain-Body Resilience method and I reference these tools that we create in these areas often. I want to give an in-depth look at what these tools are and how we can begin to cultivate and use them in a more beneficial way. In the coming weeks we'll be talking about these 10 topics in relation to how these areas are woven into your stress and management of y...
Sep 20, 2021•14 min•Season 1Ep. 49
Send us a text Today's episode is all about why I'm obsessed with breathing. It's what keeps us alive to start with, so there's that. I realized it’s been a while since I’ve talked about the tools we use… Breathwork is my anchor, it’s my go to with myself and when I work with clients. It’s the most direct line of communication we have to our autonomic nervous system and directly impacts our health (both physical and mental), and state of being. The best part is that we can affect change in these...
Sep 13, 2021•20 min•Season 1Ep. 48
Send us a text Today's episode we're talking about how to use the BBR tools to create some space. Using your brain, body, and your breath to connect the two you can cultivate the tools you need to clear out a little bit of the overwhelm and stress to look into deeper layers. Until we can clear a little bit of space and calm the existing anxiety and chaos that is consuming our attention and focus we can't get to the root source of the stress. ... and if we're never addressing the root cause, the ...
Sep 06, 2021•13 min•Season 1Ep. 47
Send us a text Today's episode I'm sharing my last couple of weeks with you and how I've witnessed my growth and my old patterns creeping up. There's been a lot of travel, visiting family and friends and it's been totally outside of my usual routine. I hadn't been using my tools of breathwork, journaling, meditating and creating space to buffer the stress and I can feel it. Being able to recognize my growth through various experiences of change in behavior and how certain things affected me as w...
Aug 30, 2021•17 min•Season 1Ep. 46
Send us a text Today's episode we're talking about changing your brain. Yes, it's possible and you're actually doing it all the time. I heard someone on social media say that you can't change your brain and aside from that they have fantastic content, very insightful and useful but it reminded me that I'm here to share these bits of knowledge that aren't as common. You can't manage or control something you don't understand even a little. The brain has always had a certain mystery about it, mostl...
Aug 23, 2021•12 min•Season 1Ep. 45
Send us a text Today's episode is based on this post I shared on Instagram and wanted to expand a bit here where I have more space and time to talk about all the things... What do you identify yourself with? What shapes our identities? Is an identity something that changes? These are questions we explore here today. Our actions shape our habits and those shape how we see ourselves and how the world sees us. Our identity is based on the things that we do and we do the things that we believe peopl...
Aug 16, 2021•13 min•Season 1Ep. 44
Send us a text Hello there, Today's episode we're talking the mind/body connection or the brain/body connection. There are debates about using brain and mind interchangeably and I see validity in those arguments but for the purpose of today's episode I think it's going to be ok if we use both terms. So, we're talking about how your internal environment is created by your thoughts, how they affect the body and your overall health, that means both mental and physical. We're also getting into why t...
Aug 09, 2021•19 min•Season 1Ep. 43
Send us a text It doesn't have to be complicated... but that's how we like it. We have a tendency to overlook the basic, fundamentals for more complicated approaches to solve our problems. Bigger is not better, more is not better, more complicated is not better... what works is better. The more complicated something is the more moving pieces you're dealing with and that leaves the door open for all kinds of uncertainty which is the worst thing for your brain and nervous system. Keep things simpl...
Aug 02, 2021•10 min•Season 1Ep. 42
Send us a text I had a moment of stress that reminded me of how far I've come and that this journey to self-development and learning to create the person and life that feels good. I had a bit of stress pop up for me and I saw an immediate reaction that I haven't seen in a long time. I walk you through how I turned this moment into an opportunity to celebrate my growth and use the tools I've cultivated and practiced instead of choosing a shame spiral. The key am learning over and over again is th...
Jul 26, 2021•12 min•Season 1Ep. 41
Send us a text Hello and welcome. Today I'm addressing a question that I heard that really stuck with me and I think it's worth a little investigation. This question is, "Why do you have more passion for your past than your future?" Bam. That question hit me hard when I heard it and I've been thinking about it for a couple weeks and it keeps popping into my head as I work with clients. If you're focused on things that have already happened you're wasting energy that you could be spending to crea...
Jul 19, 2021•12 min•Season 1Ep. 40
Send us a text Today's episode I'm sharing something that's a bit vulnerable for me. I occasionally have seizures, I never know when they will show up, how long they will stay or what to expect. This past weekend I had a seizure that was scary and I share that experience with you and what I gained from it. When you don't know what to do, do what you know how, control the controllable. That's you, the way you respond, what you choose to focus your energy and attention on. No one is coming to save...
Jul 12, 2021•16 min•Season 1Ep. 39
Send us a text Today's episode is inspired by this Mark Twain quote "Independence is loyalty to one's best self and principles, and this is often disloyalty to the general idols and fetishes" I did this post on Instagram about it and wanted to expand my thoughts here were I have more space to roam. "loyalty to one's best self" stood out to me, so I spend a little time getting curious about what that takes. What considerations do you have to make? What commitments do you have to have? Are there t...
Jul 05, 2021•9 min•Season 1Ep. 38
Send us a text Hello friends! Today's episode is all about why seeking out small bursts of stress to help ourselves adapt to different stressors is useful in facing the real life stressors that show up challenging us and making us uncomfortable. Practice in all things is how we get better... the same applies to stress. The more you practice the response you want to have under stress you are training your system to automatically respond in this way later on. Your stress response is a biologically...
Jun 28, 2021•10 min•Season 1Ep. 37
Send us a text Today we're talking about investing in yourself. That means your time, your energy, and your money. This can be incredibly uncomfortable when we've made a habit of ignoring and neglecting ourselves. This came up for me and I started to think about how we make the shift to investing in ourselves, our wellbeing, into creating the person we want to be and living a life we actually enjoy. This idea of putting yourself first as a woman and investing in yourself to create the version of...
Jun 21, 2021•18 min•Season 1Ep. 36
Send us a text Let's talk a little bit about training in the off season, or practicing for the big day. If you've ever played sports, competed or performed in anything you know that there is a period where you're practicing over and over again for the big day so you know you'll be ready when you need to be. The thing is, when we're talking about managing stress and building resilience, every day is the big day. You face stressors every single day. To make the change from reactive to proactive yo...
Jun 14, 2021•12 min•Season 1Ep. 35
Send us a text Today's episode is inspired by some recent conversations and a grumpy morning. Deciding how you want your day to go from the moment you wake up will help you steer in that direction. If you're leaving everything up in the air and waiting to see what happens you're probably not going to get what you want. Because of the whole survival thing your brain is constantly looking for threat which leads to an automatic negative bias. If you're not intentional about adding something else to...
Jun 07, 2021•13 min•Season 1Ep. 34
Send us a text Hello! This episode was inspired by my recent experience not feeling well and questioning myself about my need to rest. The majority of us have a hard time letting ourselves just be still and present without DOING something without feeling bad about it. We have learned to tie our value to our productivity so if we're not producing we're not as valuable or deserving... right? WRONG 100% false. This is a narrative we need to challenge every single day. Rest does not need to be earne...
May 31, 2021•18 min•Season 1Ep. 33
Send us a text Today I'm talking about the importance of community. We all need a sense of community support and belonging to contribute to our overall mental and personal health. Communities come in various sizes and are made up of any number of shared experiences, beliefs, practices, actions, or a given location. As we go through life our community memberships will change. Some communities, like the ones that are linked to our core identities will likely be long lasting community memberships. ...
May 24, 2021•16 min•Season 1Ep. 32
Send us a text Today's episode is inspired by my journey to accept and own my story up until now. We've all got a story to tell from a life full of ups and downs and all of the experiences that have shaped us over the chapters and seasons that have delivered us to this point. I've been a little embarrassed about parts of my story, mainly that I don't remember pieces and I'm still learning to identify other pieces. Through the help of a friend I realized that THIS is part of my story. The story i...
May 17, 2021•19 min•Season 1Ep. 31
Send us a text Today's episode is about Mother's Day. I'm recording on Mother's Day here in the U.S. This is a complicated day for many of us. There are so many reasons we can and do have complicated feelings about this holiday. I share my thoughts on this day and my appreciation for all the beautiful women I've had the fortune to receive a little mothering from. To all of you who have a hard time with this day for whatever your reasons are I see you and I love you. Sending big hugs. Give it a l...
May 10, 2021•8 min•Season 1Ep. 30
Send us a text In this episode I share my recent lessons learned about consistent small steps adding up and being more beneficial than trying to do a thing in one giant leap. Thankful for the reminder. I share a beautiful idea I learned from the fantastic Wini Linguvic about approaching new habit building as an experiment to mitigate the pressure and judgement that can arise when we're trying to shift directions into a new habit or practice in our lives... because that shit is hard, it takes tim...
May 03, 2021•15 min•Season 1Ep. 29
