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Self-Care for Extremely Busy Women
35 minutes | Nov 23, 2021
Your Holiday Self-Care Survival Guide
You can, and will, grow stronger from this my friend. If you surrender. So here are some things to keep in mind to that end. What follows is my Self-Care Survival Guide for the Holidays! I’ve listed ten essentials that can help anyone get through the most stressful of holidays. Think of this as your pep talk to staying more calm, more grounded. Because, yes, you DO have permission to simplify! My Top Ten Survival Tips: Keep an eye on your needs. Take time for you. Even if it means you have to get up before your kids. Don’t feel you have to say yes to every invitation Take care of your body Take time to connect with the people you love Take time to walk away from the people you love Do not buy into the ‘perfect Christmas/Kwanzaa/Hanukkah’ myth Don’t go out on a financial limb ASK FOR HELP Take time to give a little … and enjoy the season May this help you take time and space for…YOU! Happy holidays to one and all! RESOURCES The Joy of Letting Go Julie Yogaressa’s 20 Minute More Yoga Nidra on Spotify Kashi Ananda’s Online Yoga (my favorite!) MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
33 minutes | Nov 16, 2021
The Magic of a Perfect Cup of Tea
When it comes to self-care, nothing beats pausing for a beautiful cup of tea—and so today’s show is dedicated to the fine art of brewing said cup. I’ve got a bonafide expert, Shiuwen Tai, sharing her beautiful insights. But first, I spend a little time sharing about something I love—jigsaw puzzles! Utterly pointless, right? But perhaps…that is the point! Puzzlers know nothing unkinks your neck and clears your mind better than putting together a sunset sky, or a still life, or some other serene, beautiful image. And what goes together better than puzzling along with a great cup of tea? Shiuwen’s store, Floating Leaves, is a Seattle institution when it comes to tea. Here’s what I learned in our informative chat: What oolong tea actually is The caffeine content in tea and why some (not all) can give you the jitters Chinese medicine and tea All about matcha—and how to make a matcha latte! (See below) We really dug into how to make a perfect cup, and why good quality tea is important. I even learned things about how picking tea is so critical to a great cup. I hope you enjoy! Sent with love, Suzanne’s Matcha Latte recipe ¾ tsp Ceremonial grade matcha powder 1 cup of oatmilk Sweetener ¼ cup boiling water Boil water. Heat oat milk in a small pot. Pull out a small bowl and find your smallest whisk. (A really small one is best!) Mix matcha powder with water in the small bowl, whisking it for at least 20 seconds so it’s very foamy. Pour it in a cup and add sweetener. When oatmilk heats to a frothy head on the stove, turn it off and pour it on top of matcha in cup. Voila! As good as a Peet’s or a Starbucks! RESOURCES Puzzle Storage System How to Use Jigsaw Puzzles to Actually Keep Your Sanity Self-Care Course Shiuwen’s Online store, Floating Leaves FOR US Customers For Non-US Customers, Floating Leaves Tea Podcast Facebook Group MORE ABOUT SHIUWEN Shiuwen Tai grew up in Taiwan, where tea was simply a part of daily life. It was a way to bring friends together. She opened Floating Leaves Tea when she moved to Seattle, and tea developed a deeper significance for her—a connection to her home culture. Now she sees her position as a sort of bridge between East and West, sharing the simultaneously practical and abstract way the people of Taiwan see tea with an American audience.
30 minutes | Nov 9, 2021
The Refreshing Power of Great Morning Routines
If you suffer from chaotic mornings and wish you could harness their potential to max your day… this is the show for you! This episode features a wonderful talk with the charming Dr. Lunide Louis Adeeko, a fellow podcaster with a big message about harnessing the power of routines. First I begin with a very humble little essay I wrote after a particularly embarrassing incident at the grocery store—and the powerful lesson it taught me about self-forgiveness. I hope if you’re hard on yourself, this will help you to lighten up. Lunide is a great guest who exudes ebullient good energy! In our talk we covered a lot of ground on the problem of overcoming draggy mornings, which is when we can really set ourselves up for a good day. As Lunide says, “A made up bed is a made up mind” Why? Because as she puts it, “our habits make us.” Here’s what I learned: Why we need an effective morning routine in the first place Some morning routine nuggets you can do in just five minutes to get set up The incredible number of thoughts we have per day (scary!) Sitting in silence v. guided visualization meditations Visual cues for habit building … and what’s temptation bundling? The power of habit stacking …and so much more! May this help you charge up your day with good mojo from the moment it begins! Namaste, RESOURCES How to Forgive Yourself After a Mistake Little Letting Go Reader Best Morning Routine, Ever! Podcast HitSavers Morning Routine App MORE ABOUT LUNIDE The Creator of Rewired Habits®, Podcast Host of Best Morning Routine, Ever! & Creator of the HitSavers Morning Routine App, Lunide is a Habit Psychologist. She helps young professionals create winning habits & morning routines for bigger success. In as little as 7 days, her Rewired Habits™ Technique quickly replaces your old habits, eliminates limiting beliefs, mental and emotional blockage, and reprograms your brain so you can close the gap between where you are now and where you want to go — in weeks vs. months or even years.
36 minutes | Nov 2, 2021
How’s Your Feminine Power? (Is It Breakthrough Time?)
Are you afraid of your feminine power? Or possibly not sure what it is? Dig in and relax with this show, busy woman. We’ve got you. First is a fun blog essay about how and why to find a good psychic medium. (It’s a subject close to my heart as readers over the years have been VERY helpful to me.) Then I move on to a return visit to this show by the ever-enlightening Shann Vander Leek. In this show, she’s covering the very juicy topic of our feminine power. And, of course, The Divine Feminine. If you’re scratching your head, wondering what the heck that actually is and why it matters… well check this out. Here’s what I learned from Shann: What the Divine Feminine actually is and why it matters The heart of a woman’s power Why true femininity isn’t necessarily ‘girly’ Are we a balance of feminine & masculine? How to work your way back to self-acceptance What if you don’t know what your joy actually is? How to deliver unpopular news Where is giving/nurturing in all of this? Handling verbal abuse and toxic relationships As ever, I’m SO glad you made time for YOU today! With love, RESOURCES How and Why to Choose a Good Psychic Small Mediums at Large book by Terry Iacuzzo How’s Your Self-Care Possibly interested in sponsoring our show? Send Suzanne an email. Guided Relaxations for Women Who DO Too Much (scroll to the bottom of the page) Shann’s website This Sacred Life podcast Anxiety Slayer Podcast MORE ABOUT SHANN Shann Vander Leek is an award-winning podcaster, podcast coach, voice talent and Transformation Goddess. She lives in the village of Suttons Bay, Michigan with her beloved husband, Thomas and our mouthy Himalayan kitty, Mulan. Shann enjoyed a long career in the television advertising before releasing her golden handcuffs and opening True Balance International in 2006. She’s written and co-written several bestselling books and loves to help women reclaim their feminine sovereignty. Shann promotes and uplifts women at the Transformation Goddess Blog and This Sacred Life Podcast where women gather for a soulful, sensual, and sacred exploration of the Divine Feminine
40 minutes | Oct 26, 2021
The Sneaky Energy Suck of Codependence…and How to Heal It
This episode is a little different because I’ve taken on a very large topic… codependence. And recovery from growing up in an alcoholic home, which I have personal experience with. I have to say one of the greatest part of my self-care in the last ten years has been healing from the effects of my childhood. No longer do I need to manage everyone around me… and it’s great! If you’re very, very tired, consider this. You may be someone who has struggled to take care of everyone else for so long, you’ve forgotten yourself. If that’s your story—this show is for you. It’s very much about the self-care of turning within. After sharing a bit of my own path as a recovering codependent, I invite you to look at your own behavior. Then I finish this show with a short exercise you can do to help your own self-awareness about this important issue. The link below provides some key questions to ask yourself and help you get started. May this particular episode help you tap into the abundant joy that is all around us. Take care, friend… RESOURCES Suzanne’s favorite books on Codependency: Codependent No More by Melanie Beatty One Day at a Time—Al-Anon The Language of Letting Go by Melanie Beatty Try the codependency exercise mentioned here: The Codependency Checklist for Navigating Hard Times Al-Anon CODA ACA Alternatives to 12 Step Recovery Groups MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
39 minutes | Oct 19, 2021
Good News—There Is a Reason for Your Struggles
Today’s show starts with a popular subject—astrology. Specifically I share my own self-care adventures with this work, and some key lessons I’ve learned when I read my essay, Why Astrology Is Part of My Self-Care. We’ve all heard the tired phrase “Everything happens for a reason.” But…what if it did? My guest in this show is something of an expert on why suffering of all kinds happens in our lives. And here’s here to often significant proof. Robert Schwartz is a hypnotist who along with medium colleagues helps us find our way to the ‘plan’ we made between lives. His books cover this phenomenon in detail. His newest book, Your Soul's Love, is about the pre-birth planning of challenges related to romantic relationships: Infidelity; impotence; raising children alone after the death of one's partner; being single; and celibate relationships. It’s fascinating stuff… and it can help us find all kinds of peace. May you find this work as powerful as I do! RESOURCES The Joy of Letting Go Audiobook Why Astrology Is Part of My Self-Care John Marchesella’s Astrology work Constance Stellas’s Book on Self-Care The Astrological Guide to Self-Care The Remarkable Link Between Astrology and Your Self-Care Robert Schwartz’s work Your Soul’s Love book Your Soul’s Plan book MORE ABOUT ROBERT Robert Schwartz is a hypnotist who offers Between Lives Soul Regressions (BLSRs) to help people heal and understand their life plan. Rob's first book, Your Soul's Plan: Discovering the Real Meaning of the Life You Planned Before You Were Born, explores the pre-birth planning of physical illness, having disabled children, deafness, blindness, drug addiction, alcoholism, the death of a loved one, and accidents. His second book, Your Soul's Gift: The Healing Power of the Life You Planned Before You Were Born, explores the pre-birth planning of spiritual awakening, miscarriage, abortion, suicide, caregiving, sexuality, adoption, having pets, poverty, mental illness, and other life challenges and experiences. His new book Your Soul's Love: Living the Love You Planned Before You Were Born about the pre-birth planning of challenges related to romantic relationships or their absence: infidelity; impotence; raising children alone after the death of one's partner; being single; and celibate relationships. Rob's books have been translated into 26 languages. For more information visit Robert online at www.yoursoulsplan.com or write to him directly at email@example.com.
31 minutes | Oct 12, 2021
The Magic of Mindful Mandala Art
“This is the season she will make beautiful things, notperfect things, but honest things that speak to who sheis and who she is called to be.” — Morgan Harper Nichols This quote was discovered on the wonderful website of this show’s guest, Cynthia Hauk, a mindful art coach. Bet you didn’t even know you could create mandalas that would bring you inner calm… but you can. And Cynthia shows us how! But first—I have something to say in this show about when and how to say ‘No’ to your family members. Cause sometimes we all have to. Here are the key questions I closed this segment out with. Pull out a journal and have at it friend…. May they serve you well. Whom do you need to set limits with in your life? What would you like to request: When will you request it? Just what will you say? Moving on to my chat with Cynthia Hauk… I learned so much about WHY mindful art is such an enhancement to our slowing down, going with in and picking up the meditative vibe. And PS—this is especially for you if you believe you can’t draw/create. You can, friend. We all can! (Who knew?) Among other things, I learned: What is mindful art? How is mindful art supportive for self-care? How do you manage an inner critic—and why is she ‘useful’? Why is art so therapeutic? What is soul collage? Analog v Digital technologies for creating What is the 5-Minute Mandala challenge? I hope you enjoy this show… and it gets you slowing down to the speed of life. Submitted with love, RESOURCES How to Say No to the People You Love The Extremely Busy Woman’s Guide to Self-Care Cynthia’s Mindful Creative Muse Site Cynthia’s 5-Minute Mandala Challenge for Destressing Cynthia’s Instagram Mandala Art Challenge Free Workbook Catherine Anderson’s Collage Imagery Book Suzanne’s recommended Scrapbook Adhesive Tape MORE ABOUT CYNTHIA Cynthia Hauk, founder of Mindful Creative Muse, is passionate about sharing simple Mindfulness and Art activities to help busy people de-stress and express themselves creatively. Cynthia believes in creating space for our self-care - even if it's only for 5 minutes. Cynthia's calming mandala art challenge can be seen on her YouTube Channel at Mindful Creative Muse, and her online classes and teacher training have supported creatives globally in more than 49 countries.
33 minutes | Oct 5, 2021
Why Having a Spiritual Belief is Great Self-Care
I begin this episode with a favorite blog post, What If I Don’t Know What I Want?... cause that’s a problem sometimes. Honestly, the world is so intense, so busy. So fraught. And we are SO plugged in, who can hear herself think? If that resonates, I hope this show is a help. Pull out your journal, friend! In the main part of this show, I talk about the Self-Care of Spirituality. Why? Because having a belief in something larger, whether that’s intuition, spirit guides, a religious figure or the Universe.. or something else you define, is hugely helpful in putting away anxiety and worry. So ultimately this is a show about trust and acceptance—two key tenets of self-care that I learned after my daughter Teal’s death. In the show I share what I consider to be 8 basic truths about self-care and spirituality: There is more to the world than meets the eye You are not alone The Universe has your back Everything happens for a reason When Things Don’t Go Your Way there’s probably a reason We are here to evolve and grow and LEARN LESSONS Difficult people are our teachers We sign up for this life ahead of time We progress from lifetime to lifetime We agree to these difficult people and situations and even agree with them before we’re born You DO have a purpose and a path Your intuition and inner knowing will guide you This is the path to the very best YOU This is also the path to the greatest self-care You are far more powerful than you know You are given everything you need to progress as you will May this show move you to greater compassion for yourself and the world. Submitted with love, RESOURCES Magic Mind—My new self-care secret weapon SAVE 20% with this code: suzanne20 What If I Don’t Know What I Want? MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
39 minutes | Sep 28, 2021
How to Deal with Verbally Abusive Relationships
I’ve got a new puppy! And so I begin this show by sharing some really practical tips I’ve learned for how to get to sleep when insomnia dogs you (pun intended.) Because why do I have insomnia? Turns out a 7-week-old puppy really can’t make it through the night without waking everyone up a few times. But we’re almost through this phase! And on to our main segment… Long ago, I was in a verbally abusive relationship. As time dripped by, I became so used to being called names, being bullied and picked on, I came to expect it. And so I stayed far longer than I should. I finally woke up because I read the bestselling book by this show’s remarkable guest, Patricia Evans. She is the author of the landmark book, The Verbally Abusive Relationship. In talking to Patricia, I uncovered some real gems about how to know you’re in such a relationship, and what to do about it. Among other things, I learned: What ‘verbal abuse’ actually means How to respond What’s wrong with the verbal abuser that makes them act this way What is actually possible in such a relationship? Can they change? Or can you? Strategies for working with verbal abusers to build a more healthy dynamic I know this will strike a chord with some of you… and perhaps give others something to consider. As ever, I offer this work with love. Your friend, RESOURCES How to Overcome Insomnia When You’re Too Stressed Out Suzanne’s Facebook Group—The Self-Care Group for Extremely Busy Women Suzanne’s book, Surrendering to Joy Patricia Evan’s site How to Know ‘Read This First’ questionnaire Patricia’s landmark book The Verbally Abusive Relationship, 3rd Edition MORE ABOUT PATRICIA Patricia Evans is the author of the landmark classic book, The Verbally Abusive Relationship. She has appeared on Oprah, CNN and News Talk and her books on verbal abuse are published internationally.
33 minutes | Sep 21, 2021
The Remarkable Link Between Astrology and Your Self-Care
Today’s show begins with “Are Angels Really Around Us? It’s a recent blog in which I tell the story of some the angel encounters I’ve had. Don’t believe in angels? Yeah… I didn’t either until indescribable, impossible things started happening… Angese are 1000 watt joy, and they really are around this. May this help you tune in and get that angelic buzz. The other day I was walking around a bookstore and found a book that I couldn’t resist—it was all about self-care according to Astrology. The book, The Astrological Guide to Self-Care, was written by this week’s guest Constance Stellas. She’s been an astrologer for many years, and truly has the goods on just what each sign of the zodiac requires in self-care. And every one is different! Here’s what we talked about: What is the connection between astrology and self-care? Why different signs require different self-care The six parts of self-care in astrology The connection between astrology and life purpose Why you can’t always trust ‘Internet astrology’ It’s a fascinating show… I hope you enjoy it! RESOURCES Are Angels Really Around Us? Little Letting Go Reader Constance’s website Constance’s book, The Astrological Guide to Self-Care Constance’s self-care books divided by sign The Hidden Power of Everyday Things MORE ABOUT CONSTANCE Constance Stellas is an astrologer of Greek heritage with over 25 years’ experience. She primarily practices in New York City and counsels a variety of clients including business CEO’s artists, and scholars. Constance is the Astrologer for Huffington Post and a regular contributor to THRIVE Global. She was a permanet guest on Sirius XM's Starz show Broadminded as well as other radio programs. On TV she has appeared on Fox and local news channels. Currently her 12 books, The Little Book of Self Care for each Zodiac Sign are in print and her newest book How To Be An Astrologer is now available.
30 minutes | Sep 14, 2021
Finding the Time for Self-Care in a Too Busy Life
It’s our 150th episode—and it’s time to celebrate the power of self-care to heal your life. Go Team Self-Care! THANK YOU for listening and give this show life! Who do you know who needs to know about our show? Please let them know about it by sharing this link: https://suzannefalter.com/xbwpodcast/ Sometimes it’s hard to imagine how you can peel yourself up off the couch at the end of the day, and shift things in life to allow for more self-care. But self-care is where the mojo is – and you must know that or you wouldn’t be here. This is where our self-esteem, creativity and personal power all come from. I begin this show by sharing a key section of the book that inspired this podcast, The Extremely Busy Woman’s Guide to Self-Care. It’s a chapter titled “Have You Forgotten Who You Are?” and it’s followed by these journaling questions just below. Sometimes journaling on questions like these breaks the logjam of our resistance to self-care. Cause in the end, friend, it’s all up to you. This is for you if there’s just no-way-no-how you can find time to, say, exercise. Or take a nap. Or get your nails done. Or go on vacation. My friend, it all boils down to willingness. Are you willing to take good care of you? That’s why we’re here today … so take a listen. Suzanne’s Journaling Prompts: What are some activities or places you adored when you were a little kid? Who did you hope you’d become when you grew up? What are three of your happiest memories? What have you been longing to do? Whom have you been longing to see? Where have you been longing to go? What are some things you still deeply enjoy? What’s missing in your life that needs to be retrieved? Hope this provides delight… thanks for being in my world. Much love, RESOURCES Win a free copy of the audiobook of The Extremely Busy Woman’s Guide to Self-Care The Extremely Busy Woman’s Guide to Self-Care Paperback MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
33 minutes | Sep 7, 2021
REPLAY: Suzanne on Are You a To Do List Bully?
This show is for everyone who feels like there aren’t enough hours in the day. The fact is there are—just as there have always been. But we can’t always see it. So this show is something of a call to sanity. Suzanne begins by recounting her own grim history with To Do lists in her essay ‘The Value of a Why Not List’. Then she goes on to share some deeper ideas about what this constant running after the clock may mean in our lives. You’ll learn How to identify if you are a To Do List Bully What this might bean in your own life The surprising connection to ‘The Imposter Syndrome’ How to actually begin again with To Do lists in a healthy way How to work flow into your day instead RESOURCES Suzanne’s Essay ‘The Value of a Why Not List’ Valerie Young’s book The Secret Thoughts of Successful Women The Extremely Busy Woman’s Guide to Self-Care Paperback The Extremely Busy Woman’s Guide to Self-Care Audiobook MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
34 minutes | Aug 31, 2021
How to Love Yourself 101
Even though she was a successful TV commentator who ‘had it all’ Laura Behnke kept waiting for love… and didn’t find her first boyfriend until she was 35. They married when she was 38, and so she had a major realization. Many of us spend our lives waiting for things to happen. As a coach, she has helped many women how to take control of their lives. This became the basis of The Life Actually Company which she runs. While chatting with Laura I learned: Why she felt behind even with all of her success What took her so long to surrender to love How any of us can learn to love ourselves more The thinking that trips so many of us up from reaching our goals How we know we are lovable now Positive proof that you don’t need to be fixed RESOURCES 100 Free or Low Cost Ways to Practice Self-Care The Little Letting Go Reader The Life Actually Podcast Laura Behnke’s website Laura Behnke on Instagram MORE ABOUT LAURA Laura Behnke is a writer, speaker, coach, and the creator of The Life Actually Company™. A 16-year TV sports anchor and reporter veteran, Laura left the business in 2017 to pursue her passion for supporting and empowering women in all phases of their lives. Her work helps women put aside the idea of what you should be doing and instead to embrace your unique path. There’s the way you thought your life would go and then there’s your life, actually. It’s the actually that holds all of the possibilities, once you choose to accept it. Laura lives in the San Francisco Bay Area with her husband, Marc and their labradoodle, Oxford.
27 minutes | Aug 24, 2021
Why What You Wear Says a Lot About You
I begin this show with an idea for anyone who is burdened by old resentments, memories of those who did you wrong, and just plain negative stories in your head. Sometimes those old wounds can be healed with forgiveness. Now, I’m not talking about spiritual bypass here, or simply ignoring what happened and going straight to ‘I forgive you’. Noooooooo! Instead, I’m suggesting an exercise that will quite naturally lead you back there if forgiveness is where you’re ready to go. May it help to lighten your load considerably. My guest on this show is the wonderful Jenny Fong of Modern Shibori in Berkeley, CA. I actually met Jenny at a craft’s fair in San Francisco one sunny Sunday this summer, and her clothing blew me away. Particularly because of her mission. For this isn’t any old clothing. Each piece is uniquely created using sustainable materials, and a design rooted in an ancient Japanese technique called Shibori. Here I am, wearing one of my shirts! Here are some of the things I learned in our talk: -What exactly is Shibori and why it’s so special What gives this clothing their special vibe or energy? Where the dyes come from and why it matters What is sustainable fashion? Where you can find Jenny’s clothing Where the garment industry is right now in sustainability What any of this has to do with self-care… and you! May this show give you pause for thought. Is it better to have a lot of clothing? Or a few cherished items that are beautifully made and have a wonderful feeling to them? I hope you enjoy…. RESOURCES Interested in Advertising on the show? The Thirty Minute Exercise That Will Help You Forgive and Forget Link to How’s Your Self-Care? Modern Shibori A discount code for $15.00 off any purchase: SELFCARE15 Jenny Fong’s email if you’d like to see her work in a private appointment Jenny Fong’s statement on Sustainable Fashion MORE ABOUT JENNY Modern Shibori was born out of a need for stylish clothing with a sustainability message offering women and men of all shapes and sizes fashionable clothing options. Founder Jenny Fong has been concerned about climate change for a long time. Her carbon footprint is minimal as she reuses her dye vats until they're exhausted, creating beautiful luscious gradients of wearable color. All of her pieces are made to exacting standards, every detail is considered and made to last.
32 minutes | Aug 17, 2021
Self-Care for Grief & Loss of Any Kind
When you’re down, self-care is more important than ever. That’s why, given all the world is going through right now, this show is about self-care in times of grief, loss and suffering. Cause let’s face it… there’s a lot of that around us. I begin by sharing a very targeted essay I wrote not long after my late daughter Teal’s death, called The Very Temporary Nature of Suffering. Because, yes, there will be suffering. But it’s not a permanent condition. Even when it feels like it! In this show, I also share ten critical parts of really taking deep loving care of yourself when you’re experiencing grief and loss. In it, I share some things I learned after Teal’s death. But also some critical self-care resources you may not know about , including two of my favorite books on the topic. May this show find you where you are… and bring you comfort and healing. Sent with love. RESOURCES The Very Temporary Nature of Suffering Suzanne’s book Surrendering to Joy Article on Essential Oils for Grief The Grief Recovery Handbook by John W. James On Grief & Grieving by Elizabeth Kubler-Ross MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
35 minutes | Aug 10, 2021
Sound Baths for Optimal Self-Care
I begin this show by talking about love, for what could be better self-care? I wrote a blog recently that I read here called How to (Possibly) Fall in Love With the Love of Your Life. Why only Possibly? Because love is uncertain and life has quirks to its path. Our biggest responsibility is to pay attention to our hearts and grow just as we’ve intended. So it is that I share this little bouquet of romance with you. Enjoy! My guests on this show are a pair I’ve watched and listened to for some time now. Guy Douglas and Simona Marie Asinovski of Sound Meditation Presents create unique, beautiful soundscapes using gongs, crystal bowls, bells and more high vibration instruments. Listening to them truly alters your energy, and closing your eyes as you listen… and relaxing on, say, a yoga mat, will give you the hit of deep relaxation your soul may be asking for. Listening while you relax for, say, a half hour or so is like a soothing vacation. It makes you feel wonderful! Don’t miss the opportunity to watch Simona + Guy’s cool mandala screen videos. They’re beautiful and slightly mesmerizing! Among other things we talked about: What is a sound bath? What makes it work The various instruments behind them What drew them to do this work—and how they work together How their cool mandala videos are made PLUS… an actual mini-sound healing sample for you to enjoy for free See the links below for a discount to get free access to their video library. And enjoy…. RESOURCES How to (Possibly) Fall in Love With the Love of Your Life Suzanne’s book, The Extremely Busy Woman’s Guide to Self-Care Suzanne’s Get Back to Glowing Self-Care free minicourse Online healing journeys Get one free month of Simona + Guy’s Sound Meditations with this code: SELFCAREPODCAST Live Events in the Bay Area: The Sound Healing Symphonies MORE ABOUT GUY AND SIMONA Guy Douglas and Simona Marie Asinovski are dedicated to helping you deepen your meditation experience with sound. They are world class sound healing artists and the creative force behind Sound Meditation SF—their popular events in San Francisco will soon branch out to LA and New York. Guy Douglas has created and co-founded powerful sound healing projects including the original Conduit Center in 2008, The Breathwork Sound Bath, The Gong Chair, and more. Since moving to California, he's performed at hundreds of events, and gonged thousands of people- and loved every last one of them. Simona M.Asinovski got her startup savvy at Cross Campus LA, and has helped grow several Bay Area companies. She's also a certified yoga instructor, taught for several years in Los Angeles and New York, and co-founded the original Gong Flow Yoga with Guy Douglas in 2012.
35 minutes | Aug 3, 2021
Are You a Destructive Perfectionist?
Hi and glad you made it to the self-care zone! I begin this episode with a blog I wrote about vacations—guess I was inspired after taking my own last week. The facts are clear. Avoiding vacations can shorten your life, making you vulnerable to heart attacks. I share some data that’s legitimately scary! My guest, Dr. Margaret Rutherford is an expert on something that plagued me for years… perfectionism. (Is every I dotted? It every T crossed?) Did you know there is something called destructive perfectionism? It’s what separates the mere perfectionists from those who actively take themselves down, to their own detriment. If this rings a bell, listen and learn. Here are some of the things we chatted about: How she got into studying destructive perfectionism What is perfectly hidden depression The backgrounds that create this condition Constructive perfectionism v destructive perfectionism When is being extremely busy destructive The ten traits of hidden depression The treatment strategy for perfectionism and hidden depression May this serve as you reminder that self-care is ALWAYS a great idea… and you can go easy on yourself, friend. With love, RESOURCES Some Shocking News About Why You Really Need That Vacation Dr. Rutherford’s book, Perfectly Hidden Depression The SelfWork Podcast MORE ABOUT DR. RUTHERFORD Dr. Margaret Rutherford is host of The SelfWork Podcast and has been a clinical psychologist for over 25 years, practicing in Fayetteville, Arkansas. She began blogging in 2012 in order to make therapy and mental health treatment understandable and approachable. Her podcast, And her first book, Perfectly Hidden Depression: How to Break Free from the Perfectionism That Masks Your Depression was published in 2019 is currently being translated into seven different languages.
29 minutes | Jul 27, 2021
Overcoming Unhealthy Habits So You Can Find Joy
This episode begins with my ode to overcoming the blues… it’s one of my more popular posts, and I just had a feeling a few of you might need to hear it right now as we emerge from COVID. How to Talk Yourself Out of a Funk has practical suggestions, step by step, for turning that bleak mindset around when it happens. I focus in the main part by sharing some insights I’ve gotten on how to make lasting changes when it comes to unhealthy areas of our lives. For me, that showed up as a propensity for bullies, three of whom came along around the time of my daughter’s death. I learned how powerful taking action is when combined with two other keys—clarity and taking responsibility for your part. For no matter how victimized you may feel in an unhealthy relationship, you too may participate by allowing such behavior to go on in the first place. This particular show is your reminder of the following: You are worth it You are whole and complete You are powerful You can trust your power You deserve the best! May this inspire you to break out of bad mindsets and unhealthy patterns to thrive, again and again. Submitted from the heart, RESOURCES How to Talk Yourself Out of a Funk MORE ABOUT SUZANNE Suzanne Falter is a writer, podcaster and essayist whose work has appeared in SELF, O, More, Fitness, New Woman and The New York Times, Tiny Buddha and Elephant Journal. She is the author of multiple self-help titles including How Much Joy Can You Stand? (Ballantine) and the upcoming book, The Extremely Busy Woman’s Guide to Self-Care (Sourcebooks). Suzanne also hosts the Self-Care for Extremely Busy Women podcast where she interviews leading self-care authorities and shares her own ideas.
37 minutes | Jul 20, 2021
What Happens for Binge Eaters and How to Stop
I begin this episode with a blog I wrote a while back about one of the common pitfalls of meditation—trying to get it ‘right’. As usual, unneeded pressure is… unneeded. Isn’t life tough enough without trying to meditate perfectly? If you’re a meditation resistor, perhaps this will resonate. I had a lively conversation with the wonderful Coach Kir, a binge eating expert. If you’re wondering what’s going on when you just have to scarf that entire bag of chips, take a listen. There are subtle—but conquerable—forces at play. Among other things, I learned: The clinical definition of binge eating and why it matters Binge eating v. overeating What the telltale signs of binge eating are The emotional foundation of binging How to turn these mindsets around Best ways to get support to change your behaviors with binge eating The danger of diets and restrictive eating for bingers Good limitations that support an end to binge eating May this podcast resonate! (And excuse me while I go grab some chocolate… AND observe my motivations and emotional needs as I do!) Take care, friend. RESOURCES How to Stop Trying to Get Meditation Right and Relax Coach Kir website Stop Binge Eating Podcast MORE ABOUT COACH KIR Kirstin is host of the Stop Binge Eating podcast and a binge eating coach who helps people feel in control around food, stop obsessing about food, and learn to accept themselves and their bodies. She binge ate for about 10 years and she knows what the struggle is like and how negatively it can affect a person's life. After stopping binge eating, she has made it her mission to help as many people as she can to also stop and feel free, confident, and in control.
35 minutes | Jul 13, 2021
Sensitive Women & Anxiety—a Chat with the Anxiety Slayer
We begin this episode with an essay I wrote about a mindset that afflicts of us all from time to time—scarcity. Whether it’s time or money, you’ve probably been there. I share the discoveries I learned after reading an excellent book (linked below) about it. My guest, Shann Vander Leek, co-host of the popular Anxiety Slayer podcast, has a lot to say about anxiety. Specifically, how it weaves its way in to our psyches and refuses to let go until it’s damn good and ready. Among other things, we explored in our chat whether anxiety could actually be contagious? And why SO MANY PEOPLE are more anxious than ever in the US. (Hello Pandemic!) Among other things, I learned: How screen time and COVID have brought us here What happens we get on our screens The link between anxiety and sensitive people Grounding activities for remembering who you are Grounding activities you can even do in a business meeting How our harshness affects us Meditation and its impact on anxiety Breathing exercises to bring you back down Shann’s a wonder and this is a very rich episode. Enjoy! LINKS Not Enough Time or Money? Could it Be the Scarcity Trap https://suzannefalter.com/how-to-be-happy/not-enough-time-or-money-could-it-be-the-scarcity-trap/ The Scarcity Trap book The Anxiety Slayer Podcast Shann Vander Leek’s book, Life on Your Terms Shann’s website https://shannvanderleek.com/ Shann & Ananga’s Guided Meditations for Anxiety Relief https://www.anxietyslayer.com/guided-meditations-for-anxiety The Magnesium Miracle book https://amzn.to/3wp1GpU Shann’s interview with Dr. Carolyn Dean https://anxietyslayer.podbean.com/e/best-of-anxiety-slayer-magnesium-deficiency-and-anxiety-with-dr-carolyn-dean/ BIO The Podcast Anxiety Slayer was created back in 2009 by Shann Vander Leek after she teamed up with musician Ananga Sivyer. Shann Vander Leek is also the founder of This Sacred Life™ A popular podcast supporting women in the throes of life-altering transformation with high-profile interviews with sovereign, spiritual women. She’s also the author of Life on Your Terms, and co-author of seven more best-selling books for women.
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