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7 minutes | Apr 12, 2021
The “Introvert Hangover” | Episode 54
Do you get worn out by long stretches of socializing, back-to-back meetings, or traveling with groups? You might be prone to something known as the "introvert hangover".Learn more about this phenomenon (and how to avoid it) in this episode!Further readingAs I mention in the podcast, I recently was introduced to the "introvert hangover' concept through the work of Jenn Granneman, the founder of IntrovertDear.com and the author of The Secret Lives of Introverts: Inside Our Hidden World. If you'd like to learn more, I highly recommend starting with her article, "12 Signs You Have an 'Introvert Hangover'".The good news is, once you're aware of this phenomenon, you can start taking steps to avoid it.For example, take introversion expert Susan Cain's advice and schedule "restorative niches". This article offers some creative some ways to do that.And here are some more ideas for managing your social calendar in a way that nurtures you.
8 minutes | Mar 22, 2021
Climb EVERY Mountain?! Thoughts on “Finding Your Purpose” | Episode 53
As someone who loves to travel and explore, I've always had a soft spot in my heart for the scene in The Sound of Music where the Reverend Mother urges the lovestruck and confused Maria to hit the pause button on her plan to become a nun and "climb every mountain, ford every stream, follow every rainbow. . ."https://www.youtube.com/watch?v=RKuqySkqhHwThere's sage advice in there, for sure. But, if you take the song too literally, it also sounds... exhausting! Luckily, we don't need to spend our days scaling snowy peaks to find purpose and meaning right here, right now.Further readingIn this episode, I reference the work of Dr. Viktor Frankl, a psychiatrist, philosopher, and holocaust survivor. His autobiographical account of life in Nazi prizon camps, Man's Search for Meaning, has inspired countless people to reclaim their sense of purpose.Coaching informationIn my work as a certified coach, I specialize in helping people who identify as quiet, introverted and/or shy overcome their limiting beliefs and embrace who they are. Here is a link to more information.If you’d like to book a free consult, the easiest way is through my coaching portal. Click here to find a time and book a free mini-session. If you have questions or would like more information, please email me at email@example.com.
9 minutes | Mar 15, 2021
Accessing Your Optimism | Episode 52
Even when life is uncertain (and — spoiler alert! —) it's always uncertain, it's important to keep dreaming and visualizing your future. In this podcast, I share my thoughts about why accessing your optimism can be so beneficial.Further explorationAs you might recall, I talked about the importance of dreaming and visioning at the start of 2020. Although that year definitely didn't go as planned, the time spent visualizing goals and dreams wasn't wasted. I invite you to take another listen, and refer to the episode notes for a deeper dive into this fascinating topic.Coaching informationIn my work as a certified coach, I help people who identify as quiet, introverted, and/or shy overcome limiting beliefs to achieve their goals. Here is a link to more information.If you’d like to book a free consult, the easiest way is through my coaching portal. Click here to find a time and book a free mini-session. If you have questions or would like more information, please email me at firstname.lastname@example.org.
11 minutes | Mar 8, 2021
Overcoming Shyness: Five Ways Traveling Solo Can Help | Episode 51
In this episode, I share five ways traveling — and, specifically, traveling on my own — helped me overcome shyness.Even if you're pretty confident, we all have fears and hesitations that hold us back. I invite you to see if anything I learned resonates with you!Stay safe while traveling soloHere are some safety tips and common-sense advice for women traveling alone in Europe.And this article offers even more excellent tips on how to protect yourself, physically and financially, while you travel alone.Coaching informationIn my work as a certified coach, I help people who identify as quiet, introverted and/or shy embrace who they are and overcome their limiting beliefs. Here is a link to more information.If you’d like to book a free consult, the easiest way is through my coaching portal. Click here to find a time and book a free mini-session. If you have questions or would like more information, please email me at email@example.com.
9 minutes | Mar 1, 2021
When Life Gives You Lemons | Episode 50
Thanks for listening! And don't forget to sign up for the newsletter by visiting the home page of yourbeautifulbaggage.com (scroll to the bottom for the signup form).Coaching informationThank you for helping spread the word about my coaching offerings. Here is a link to more information.If you'd like to book a free consult, the easiest way is through my coaching portal. Click here to find a time and book a free mini-session.
8 minutes | Feb 22, 2021
Perfectionism – Part 2 | Episode 49
If you watched Sesame Street in the 1970's and 80's, you might recall a wild-haired musical genius muppet named Don Music. Or maybe you don't. Producers stopped airing his segments after learning that little Gen-Xers were emulating the tortured artist's tantrums, which involved wailing, sobbing, and — most alarmingly — throwing his head onto the piano keys.I agree that Don's head-banging histrionics didn't set the best example for kids, but let's also remember that this was an era when children biked and roller-skated helmetless and no one blinked an eye. And, when viewed as lessons for adults, the Don Music segments are, in my opinion, a brilliantly hilarious depiction of perfectionism at its worst.For more on why I love Don Music (and, especially, his interactions with Kermit the Frog) and what those segments can teach us about taming toxic perfectionism, I invite you to listen to today's podcast episode. Then, click on the links below to learn more to watch the artiste in action. Finally, ask yourself: How can you summon your inner Kermit the Frog when perfectionism rears its head? In the meantime, I advise wearing a helmet.https://www.youtube.com/watch?v=51LT4kBwAGYhttps://www.youtube.com/watch?v=Jfqc07-C4Vwhttps://www.youtube.com/watch?v=RrJnzBFzEEY
6 minutes | Feb 15, 2021
Perfectionism – Part 1 | Episode 48
While having high standards can take us far in life, trying to earn an "A+" in everything we do can lead to burnout, illness, and depression. Today's episode, part one of a two-part series, is an invitation to take a look at your perfectionistic tendencies. Are they helping you, or holding you back?Further readingThis article, in Psychology Today, explains the fear-based roots of perfectionism and why chronic perfectionism is detrimental to our health and well-being. It also offers a number of helpful tools and mindfulness exercises to keep perfectionism at bay.It's often perfectionism that keeps people who are shy/socially anxious from putting themselves and their work out into the world. More about that here and why "imperfect is the new perfect" may be a helpful mantra to adopt.Share your anti-perfectionism mantra!Do you have a favorite mantra when you're mired in perfectionistic thinking? Please share in the comments section!Want more help managing your perfectionism?As a coach, I can help you identify what's causing you to get mired in perfectionism and teach you tools to overcome the perfectionistic tendencies that stop you in your tracks.If you're interested in learning more about what coaching can do for you, I invite you to book a free 20-minute consult. Click here to book your session today.
9 minutes | Feb 1, 2021
Your Amazing Brain | Episode 47
In this episode, we explore the concept of neuroplacticity — the brain's ability to change and rewire itself to adapt to changing circumstances. It sounds complicated but, as I learned recently, even something as simple as painting your nails can be enough to change your neural circuitry.Further reading about the science of neuroplasticityThe science is exciting; but, as with anything having to do with health, there is also a lot of hype to sift through. Here are a few articles that offer a mix of practical tips and perspective.From Healthline, 6 Simple Ways to Rewire Your BrainFrom the BBC, The Brain's Miracle Superpowers of Self-Improvement From the New York Times, How the Brain Can Rewire Itself After Half of It is Removed
8 minutes | Jan 25, 2021
Finding Strength for Your Future | Episode 46
To live a bold, adventurous life, we need to stay physically healthy, emotionally resilient, and mentally sharp. But all too often, our efforts to take care of ourselves in these areas get derailed ... by short-term thinking and our need for immediate gratification.In this episode, I offer a simple mindset shift that, if practiced consistently, can do wonders for your health and overall well-being. Take a listen, and let me know how it might work for you!
7 minutes | Jan 18, 2021
Explore Life’s Smorgasbord, from Home | Episode 45
One of my favorite reasons to travel is that it's chance to "try on" slightly different ways of looking at life, of living in the world. Not only is it fun, studies show trying new things has tremendous benefits for our mind and mood. Wandering into the unfamiliar staves off boredom, stimulates our brain cells, and increases the flow of "happy hormones" like dopamine and serotonin.So, what to do amid lockdowns and travel restrictions? Listen to today's episode for some more food for thought.
8 minutes | Jan 11, 2021
Feeling Stuck? First, Unpack your Mind | Episode 44
If you're anything like me — someone with an all-too-human brain — you are intimately familiar with the feeling of stuck-ness.Inertia. Stagnation. Paralysis. Whatever you want to call it, it's the feeling that, though you want to move in some direction or other, you've fallen into the proverbial rut and can't get out.In this episode, I share with you a tool that can help you better understand what's going on when you're feeling that way. I call it "unpacking you mind".
8 minutes | Jan 4, 2021
Finding Fuel for your New Year’s Goals | Episode 43
If you feel like you lost steam in 2020, or stalled out altogether, know that you are in very good company. It was an extraordinarily unusual year, and the stresses of the global pandemic touched all of us in ways large and small.As we look ahead to 2021, let's first remember to be compassionate towards ourselves. We continue to navigate choppy waters. But — and this is important — let's still set big goals and for 2021 and beyond. Working toward a goal forces us to grow. And by growing, we gain the momentum we need to live boldly and authentically.Our feelings = Our powerJust as in years past, we'll hit obstacles in pursuit of our dreams. But — and here's the really good news! — with some awareness about how our feelings fuel our actions (or inactions), we will be better equipped to keep moving toward the life we want with grit, inspiration, and confidence.Ask me about my coaching programs!Along with being a veteran journalist and seasoned traveler, I am also a certified life coach, specializing in “helping quiet people live loud lives” by cultivating an adventurous mindset!If you’re interested in booking a free mini coaching session with me, please email me at firstname.lastname@example.org.
20 minutes | Nov 16, 2020
Do I Dare Disturb the Universe? | Episode 42
This episode was inspired by T.S. Eliot's famous poem 'The Love Song of J. Alfred Prufrock'. When I first read it, I was an outwardly-quiet teenager who longed to break free from the shackles of extreme shyness. The poem was a revelation, on many levels. For one, it helped me see that I wasn't the only anxiously self-conscious person ever to walk the earth (though J. Alfred Prufrock is a fictional character, it was clear to me that T.S Eliot knew what it felt like to feel stifled by timidity and social anxiety). More importantly, it awakened me to the fascinating world of cognitive distortion.What is Cognitive Distortion?Cognitive distortions are thought errors. Thinking that feels true but is actually a skewed interpretation of reality. The thoughts are often fear-based and, when they become habitual, can cause anxiety, depression, and a host of other negative feeling states. To learn more about how deceptively off-base our thinking can be, check out Psychology Today's list of 50 common cognitive distortions.The good news is that, the more aware of our thought patterns we become, the more likely we are to question their basis in reality.Further readingThough written more than a century ago, 'The Love Song of J. Alfred Prufrock' remains a popular subject of scholarly analysis and debate. A quick Google search will lead you to numerous articles and summaries like this and this.Apple's "Antennagate"In this episode, you heard me describe my short and, in the grand scheme of things, not particularly significant interaction with Apple co-founder Steve Jobs when I covered the incident known as "Antennagate". More background about the tech problems with the iPhone 4 here.
7 minutes | Oct 26, 2020
Told You’re “Too Quiet”? Take it with a Grain of Salt | Episode 41
One of the most fascinating things about us quiet people?We've usually got a lot going on underneath our demure facade.Others may not see it right away. Some may never see it.No worries.Trust that your hidden treasures — your talents, interests, life experiences, etc. — are there to serve the right people, at the right time.And know that, in the meantime, those hidden treasures are always enriching you. Keep cultivating them. They are your superpower.Further explorationIn this episode, I describe the amazing underground wonderland of the Wieliczka Salt Mine, located just outside Krakow, Poland. I highly recommend a visit, either in person or virtually. Here are a few links to get your started:Official Wieliczka Salt Mine websiteA short video introduction to the salt mines, from Rick StevesAnd, shifting back from the metaphorical to the practical, a book recommendation: The Secret Lives of Introverts: Inside our Hidden World by Jenn Granneman.Granneman is the founder of Introvert, Dear, a wonderful publishing platform for quiet people and those who love them. Check it out!
8 minutes | Oct 5, 2020
Soft Power | Episode 40
Who says you have to be a talkative extrovert to live a bold and powerful life? Today we're talking about the softer side of power.Further explorationOne of my life's biggest "aha" moments?Reading "Quiet: the Power of Introverts in a World that Can't Stop Talking".Read more about the book and the author, Susan Cain at www.thepowerofintroverts.com.For a quick introduction to the idea of "soft power", watch Susan Cain's TED Talk here.
6 minutes | Sep 21, 2020
Why Limiting Your Options Can be a GOOD Thing | Episode 39
Decisions, decisions. . .It's exciting to have choices as we work to break out of our shells. But sometimes too many choices can slow us down, or keep us stuck altogether.Today we're talking about the value of narrowing our choices. Ironically, this practice offers us a way of making sure we don't miss out!Further readingClick here for a fascinating (albeit pretty wonky) read about why constraint is good for innovation.More here on why too much choice can be stressful.Did you know there's such a thing as "decision fatigue"? Here is a brief article explaining this fascinating concept.
7 minutes | Aug 13, 2020
Building Your Bravery Muscles | Episode 38
You know the expression, "Feel the fear and do it anyway"?Hmm. Easier said than done, right? Especially if your goal or dream — whether it's to travel solo around the world or embark on an exciting new career — often requires you to frequently and consistently take actions that are currently far outside your comfort zone.One way to make the discomfort more manageable is to think about that scary thing you know you must do the way an athlete would a tough workout — something that's uncomfortable in the moment but ultimately makes your stronger and more likely to succeed.In this episode, I talk about how I manage my anxieties around public speaking.Take a listen, and let me know how you're building your bravery muscles!Further resourcesSince we're on the topic of of public speaking, please know that if you shudder at the thought of speaking before a group of people , you are in very good company.Here are a few articles addressing the topic from:The Mayo ClinicPsychology TodayThe American Psychological AssoicationWhether it's public speaking that has you feeling paralyzed or something else, it's important to understand that managing your mind can help you manage the fear.Here is an excellent summary of the classic book by Dr. Susan Jeffers, Feel the Fear and Do it Anyway. Take a look at some of the exercises, designed to help you adopt a fear-busting mindset.Work with meAs a certified life coach who works with people who identify as '"quiet," "introverted" or "shy," I love helping my clients identify their limiting beliefs and overhaul their mindset.To learn more and/or book a free 20-minute coaching mini-session, please email me at stephanie2yourbeautifulbaggage.com.
6 minutes | Jul 16, 2020
Rerouting | Episode 37
Beautiful Baggage is one year old! As we head into the next 12 months, we'll be rerouting a bit.Focusing less on travel (because, let's face it, it's not the easiest thing to do now) and more on cultivating an adventurous mindset.And ...More specifically, I'm hoping to help those of you who identify as shy, introverted, quiet —whatever you want to call it — lead loud lives in your own unique way!Take a listen to my thoughts on where the podcast is going, and let me know what you think!
9 minutes | Jun 18, 2020
Things vs Experiences | Episode 36
Which is more gratifying: collecting things, or collecting experiences?Maybe there's a middle way.Join me for this reflection on the benefits of travel souvenirs.There's also a mindfulness exercise at the end of this episode.Try it out, and share what good memories and feelings came up for you!Ask me about my coaching programs!Along with being a veteran journalist and seasoned traveler, I am also a certified life coach, specializing in "helping quiet people live loud lives" by cultivating an adventurous mindset!If you're interested in booking a free mini coaching session with me, please email me at email@example.com.
5 minutes | Jun 4, 2020
When We Travel Again | Episode 35
When we are allowed to travel freely again, where will we go?What experiences will we seek out?Some thoughts on how looking to the past when we travel could both help us better understand the present moment and move forward with greater mindfulness.
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