Hello and welcome to episode 233 of The Mindful Kind podcast. In this episode, I've shared five self-care activities I've been using lately to feel supported and process challenging emotions. These self-care activities include: Reading a non-fiction book for 30 minutes and taking notes Learning sign language Personal thinking time Being self-compassionate and focusing on personal growth Finding healthy ways to process (and express) emotions Thank you so much for listening and I hope you have a w...
Jun 18, 2020•10 min
Hello and welcome to episode 232 of The Mindful Kind podcast. In this episode, you'll learn five micro-improvements that can help you manage stress. A micro-improvement is a small change you can implement into your life. The idea is to become "just 1% better than yesterday." Here are the micro-improvements in the episode: 1: Start each day with a mindfulness technique, like placing a hand on your chest and feeling your breath moving in and out of your body 2: Do a regular social media detox 3: G...
Jun 11, 2020•8 min
Hello and welcome to episode 231 of The Mindful Kind podcast. In this episode, you'll discover 5 powerful ways to improve your relationships, including: Believe the best of the people you love Give sincere compliments Solve problems together Honour someone's love language (listen to episode 197 of The Mindful Kind to learn more about love languages) Turn positive interactions into habits Head over to www.rachaelkable.com/podcast/231 to grab my free Mindful Communication Guide. I hope you enjoy i...
Jun 04, 2020•10 min
Hello and welcome to episode 230 of The Mindful Kind podcast. In this episode, you'll discover 6 signs that you might be self-sabotaging your mental health. You can also hear more about self-sabotage on the following episodes: 85: Goals and overcoming self-sabotage 196: Self-care versus self-sabotage Below are some of the signs that you might be self-sabotaging your mental health: You seek perfection and criticise yourself for anything less You deny yourself time to relax and engage in self-care...
May 28, 2020•10 min
Hello and welcome to episode 229 of The Mindful Kind podcast. In this episode, you'll learn what compassion fatigue is, what the early warning signs can be, and potential ways to deal with compassion fatigue. Here are some strategies to help you deal with compassion fatigue: Seek good support Look after your mental and physical wellbeing Set clear boundaries around news, social media, and other people Engage in self-compassionate (and meaningful) activities. I've written more about comforting se...
May 21, 2020•10 min
Hello and welcome to episode 228 of The Mindful Kind podcast. In this episode, you'll hear about four mindsets that can help you achieve success. Here is my article on Medium called "7 Effective Questions to Help You Achieve Real Success". Below are the four mindsets to help you achieve success: 1: "I'm willing to learn and try new things" 2: "Mistakes are NOT failures" 3: "I won't give up" 4: "I deserve success" If negative self-talk and low self-worth are obstacles on your path to success, I'd...
May 14, 2020•10 min
Hello and welcome to episode 227 of The Mindful Kind podcast. In this episode, you'll discover 3 mental health lessons I learned from my psychologist. You'll also hear about some of my personal experiences with mental health and and why working with a psychologist has been really helpful for me. Mental health lessons I learned from my psychologist: 1: It's ok to grieve for things you lost or missed out on. 2: Avoiding anxiety often makes it seem scarier than it is. 3: You don't need to take resp...
May 07, 2020•12 min
Hello and welcome to episode 226 of The Mindful Kind podcast. After running out of coffee recently, I decided to experiment with other strategies to help boost energy. After trying them all out during the day, I gave each strategy at rating out of 10 so you can easily see what worked the best. I also started the day by listening to my Good Morning Meditation Album, which you can find here: https://www.rachaelkable.com/good-morning-album Below are the strategies I used to increase my energy: Stra...
Apr 30, 2020•9 min
Hello and welcome to episode 225 of The Mindful Kind podcast! In this episode, you'll find out 3 effective strategies to help you become more mentally strong. Also, be sure to listen all the way to the end of the episode to find out 3 things you might not know about me! I've been hearing from many new listeners recently, so I thought it was a great time for a little introduction. The 3 strategies to become more mentally strong include: Focus on things you can control Engage in meaningful or posi...
Apr 23, 2020•10 min
Hello and welcome to episode 224 of The Mindful Kind podcast. Since I've been working from home for the majority of the last 2 years, I thought I'd share some effective productivity tips to help you stay on track (and still have plenty of time to relax!). Tip 1: Start working at the same time each day after finishing your morning routine Tip 2: Minimise distractions (like music and the tv) Tip 3: When motivation disappears, take three deep breaths and persevere for 10 minutes. If this doesn't he...
Apr 16, 2020•10 min
Hello and welcome to episode 223 of The Mindful Kind podcast. I hope you're well and safe during these difficult times. In this episode, I've shared three supportive practices to help you take good care of yourself, including: Mindful self-care Meditation (particularly short breathing techniques to help manage overwhelm) Soothing Touch If you'd like to learn more mindfulness and self-care strategies, be sure to grab a copy of my book, The Mindful Kind - it's currently available on the Book Depos...
Apr 09, 2020•10 min
Hello and welcome to episode 222 of The Mindful Kind podcast. In this episode, I answered questions from my listeners about how to share mindfulness strategies with others and how to support loved ones through difficult times. Here are the ideas I cover: Remember that other people cope with challenges in different ways. Not only is it important to let them make their own decisions, but it's also important to look after yourself more if you're feeling helpless. It's often better to lead by exampl...
Apr 02, 2020•10 min
Hello and welcome to episode 221 of The Mindful Kind podcast. These are intense and overwhelming times for many people around the world. So, I asked my wonderful community what they would like to hear more about and I received some really thoughtful questions. In this episode, you'll learn about: How to deal with anxiety and spend less time worrying about the future (including 3 effective tips!) How to start new hobbies (and why it's important) during tough times How to engage in self-care as a ...
Mar 26, 2020•11 min
Hello and welcome to episode 220 of The Mindful Kind podcast. It’s been a difficult time for many people around the world as coronavirus spreads and self-isolation is becoming more common. Since I’ve been working from home for the last 2 years, I have a few simple strategies for people who might be struggling to adapt to self-isolation situations. I hope these ideas are helpful and if you know of anyone else who may benefit from this episode, please feel free to pass it on. 1: Create meaningful ...
Mar 19, 2020•8 min
Hello and welcome to episode 219 of The Mindful Kind podcast. In this episode, you'll learn about eustress (also known as positive stress). You'll also find out why it's so important and 2 powerful tips to help you embrace it, including: Using affirmations to support yourself through experiences of eustress Mood journaling to understand eustress better Head over to rachaelkable.com/podcast/219 to get your free copy of the Eustress Mood Journaling Worksheet! Thank you so much for listening and I ...
Mar 12, 2020•10 min
Hello and welcome to episode 218 of The Mindful Kind podcast. First of all, to grab your free copy of the Mindfulness Activities Checklist, head over to www.rachaelkable.com/podcast/218 I hope you enjoy using the checklist to create a consistent mindfulness practice! There are some wonderful mindfulness activities to use on the weekend when you might have a bit more time. Not only are these practices great for living more mindfully, but they can help improve your overall wellbeing, too. These mi...
Mar 05, 2020•10 min
Hello and welcome to episode 217 of The Mindful Kind podcast. In this episode, you'll discover simple mindfulness activities you can easily incorporate into a busy week to help you feel calmer. Mindfulness activity one: use a mindful breathing technique before you get out of bed in the mornings Mindfulness activity two: do a daily task in a more mindful way Mindfulness activity three: check-in with your emotions (without judgement) Mindfulness activity four: use the Don't Know Mind practice to e...
Feb 27, 2020•10 min
Hello and welcome to episode 216 of The Mindful Kind podcast. In this episode, I've shared my thoughts on a mindset I heard while listening to The School of Greatness podcast (episode 839). The mindset is: "There is no competition and I want everyone in my life to succeed." You'll learn why I think this concept is so great (including how it can strip away comparison and how it can push you out of your comfort zone in a good way). You'll also hear two ways I'll be embracing this mindset, includin...
Feb 20, 2020•9 min
Hello and welcome to episode 215 of The Mindful Kind podcast. In this episode, I've answered a lovely listener's question about how to let go of regrets - specifically how to let go of the regret about not being mindful earlier in life. Here are my three steps for overcoming regrets: 1: Acknowledge your regrets and the accompanying feelings without judgement. Try to notice any unhelpful thoughts and modify them so they become more neutral or positive. 2: Appreciate what you've learned from the e...
Feb 13, 2020•11 min
Hello and welcome to episode 214 of The Mindful Kind podcast. In this episode, you'll learn what antifragility is and the differences between antifragility, robustness and fragility. You'll also hear my top 3 ideas for embracing antifragility to live a more meaningful life, including: -looking for positive aspects and opportunities in failures -being less afraid of change and hardship -making the most of "seasons" of antifragility Thank you so much for listening and I hope you have a wonderful w...
Feb 06, 2020•9 min
Hello and welcome to episode 213 of The Mindful Kind podcast. In this episode, I've answered a great question from one of my listeners about how to become a more patient person. Here are my top 6 tips for cultivating patience: Tip 1: Practice mindfulness! This practice can help you develop patience over time by letting go of rushing and appreciating the present moment. Tip 2: Be self-compassionate - sometimes situations that trigger impatience can be really challenging. Give yourself space to fe...
Jan 30, 2020•11 min
Hello and welcome to episode 212 of The Mindful Kind podcast. In this episode, I've answered a lovely listener's question about how to be less of a people-pleaser and start prioritising self-care. Here are three reasons why it's important to prioritise self-care: It can be important for maintaining good mental health It can teach people around you to engage in self-care, too It can boost your self-worth and self-esteem And here are three tips for putting yourself first: Clearly know what you wan...
Jan 23, 2020•10 min
Hello and welcome to episode 211 of The Mindful Kind podcast. In this episode, you’ll find out three ways to manage stress during difficult times and my own experiences with these strategies. The three stress management strategies include: Taking care of your physical health Using mindfulness and meditation techniques Allowing emotions to come and go In this episode, I mentioned a number of resources, including: The Lifeline Helpline : 13 11 14 Beyond Blue Kid’s Helpline My meditation albums: ww...
Jan 16, 2020•10 min
Hello and welcome to episode 210 of The Mindful Kind podcast. It's been a challenging time in my part of the world (and much of Australia). The bushfires have caused so much devastation during this fire season and my little family and I evacuated and have been staying in Melbourne. It's been an awful time for so many people but I've also seen incredible examples of kindness and support. If you're willing and able to donate, please consider the following: CFA Victoria Australian Red Cross Help Sa...
Jan 09, 2020•8 min
Hello and welcome to episode 209 of The Mindful Kind podcast. In this episode, you'll discover my top tips to help you stick to your New Year's resolutions! Tip 1: Set small goals and gradually build them up (try halving your "ideal" goal and starting with that) Tip 2: Write down your goals to help yourself stay accountable Tip 3: Make your goals fun or interesting Tip 4: Don't implement all your goals at once - choose two or three to start in January, a few more to start in February, and so on....
Jan 02, 2020•11 min
Hello and welcome to episode 208 of The Mindful Kind podcast. In this episode, you'll discover more about an exciting new project I've been working on - The Mindful Kind Book Launch Party! Head over to rachaelkable.com/podcast/208 to find out more and secure your spot in this exclusive online party today! You'll also hear 3 of my favourite key takeaways from The Mindful Kind book. Key Takeaway 1: Your mindfulness practice doesn't need to be perfect. You can approach it with an attitude of curios...
Dec 26, 2019•11 min
Hello and welcome to episode 207 of The Mindful Kind podcast. In this episode, you'll learn all about values and why it's important to know your own values so you can incorporate them into your life. Values are key concepts that feel important to you, such as creativity, adventure, achievement and compassion. Find a list of values online and go through the list. Choose your top 5-10 values and start to think about how much (or little) you incorporate those values into your life. Try setting goal...
Dec 19, 2019•10 min
Hello and welcome to episode 206 of The Mindful Kind podcast. Are you ready to have a great start to the New Year? In this episode, you'll discover 4 powerful ways you can prepare for the New Year, including: Let go and move forward from old pain Reflect on the year that's gone by (don't forget to grab your free copy of my workbook: Appreciate and Reflect on the Year That's Gone By ) Create a group of balanced and realistic goals Start working on your goals before the New Year actually starts He...
Dec 12, 2019•9 min
Hello and welcome to episode 205 of The Mindful Kind podcast. In this episode, I've answered a listener's question about how to move forward from a break-up (without destroying the chance to develop a friendship) and how comparison can interfere with moving on. The two powerful tips for moving forward gracefully include: Tip 1: Focus on the values that are important to you (and pause before you react!) Tip 2: Do things that bring joy and purpose into your life (and also take time to be self-comp...
Dec 05, 2019•9 min
Hello and welcome to episode 204 of The Mindful Kind podcast. In this episode, I'll be sharing 6 steps to help you overcome perfectionism! Here are the resources mentioned in the episode: Article: How Perfectionism Perpetuates Stress (and what to do about it ) Subscribe to my newsletter: https://www.rachaelkable.com/subscribe Follow me on Instagram: @rachaelkable Blog: https://www.rachaelkable.com/blog The 6 steps to overcoming perfectionism include: Step 1: Recognise perfectionism Step 2: Be se...
Nov 28, 2019•14 min
