Shows
Wellness PodcastWeek 100: Mid-semester metacognition study tips from a professor (Mini-season episode 2)In this episode, I talk about what you can do to study/review material when you have 5 minutes, 30 minutes and 1 hour. I talk about all my favorite things here, including brainstorming (5 minutes), doing practice problems/quizzing yourself (30 minutes) and creating mind maps and outlines (1 hour), all ideally trying to use recall first (aka not looking at your notes!). I also talk about spaced (better!) versus massed (not as good) practice (it's better to spread out your study time than to study all at one time- cramming, not so great). Action item: see what tips you can use to help...
2023-02-1706 minWellness PodcastWeek 99: How we learn (Mini-season episode 1)I am trying something new that I learned from the Happiness Lab and creating a mini-season based on what I know about learning, the brain and (meta)cognition. In this first episode, I define learning, using the book Distracted: Why Students Can't Focus and What You Can Do About It, by James Lang. The 3 steps of learning are 1) attention, 2) processing/encoding (starting with holding information in short-term memory) and 3) "learning," which is defined as either incorporating the information into our existing frameworks of knowledge or rewriting our existing frameworks to account for the new information. I give examples of...
2023-02-0908 minWellness PodcastWeek 98: No one is perfect (so you aren't, either!): Shame, guilt, and the stories we tell ourselvesIn this episode, I talk about the ways in which we talk to ourselves and how that affects what we think of ourselves, which in turn affects what we do (or do not) believe we can do to "do better". I define shame and guilt, using Brene Brown's book Atlas of the Heart, and talk about how all humans make mistakes every single day and we can believe that we ARE bad (shame) or that we DID something bad/made a bad choice (guilt). Brene Brown says that shame is never helpful but guilt can help us to make...
2023-02-0207 minWellness PodcastWeek 97: Side note on making exercise possibleIn this episode, I talk about not quitting. It's the end of January and I'll bet we have mostly quit our New Year's Resolutions at this point (I've forgotten what mine were?), which a lot of the time involve exercise. You don't have to use the advice in this episode for only exercise/running, but I talk about how I have not (yet) quit running over the past almost 3 years. My trick: tricking(?) my brain into believing I LIKE running, running helps me feel better, and that I am a runner now so running is just what I do...
2023-01-2608 minWellness PodcastWeek 96: My plan to fight burnout this weekIn this episode, I talk about how I realized I was burned out (rather than just feeling icky about starting a new project), and my plan for fighting burnout, using ideas from the book Burnout: The Secret to Unlocking the Stress Cycle, by Emily and Amelia Nagoski. #1 go for a long walk/coffee/call a friend (checks off both exercise and positive social interaction), #2 write all my thoughts in my journal (ticks off creative expression- also this podcast!), #3 make tea and just stare out the window (helps me when I am feeling overwhelmed to just do nothing, an idea...
2023-01-2008 minWellness PodcastWeek 95: How to break an "unmanageable" project into tasksIn this episode, I give 6 quick steps to get your project organized and out the door! I also talk about how some projects can be done/completed but others go on forever, and that is OK too (like my house project). Action item: think of a project, and come to this episode ready to listen with a pen and paper (If you want to work on organizing your project into manageable tasks) or just listen for fun and come back to it again the next time you have a project to work through.
2022-12-1409 minWellness PodcastWeek 94: Dude, just go for a walk!In this episode, I talk about the different ways walking can help you (think/calm down/feel grounded when stressed or anxious, etc.) and how a walk can be short or long, slow or fast, and how it is a great way to help those who may be starting a stressful time now (finals, holidays, whatever). Action item: go for a walk!
2022-12-0805 minWellness PodcastWeek 93: Advantages of Nerding OutIn this episode, I define "nerding out" (using my own vast experience of being a nerd for basically my entire life), I give some examples from my own life (and an awesome example from my mom), and talk about why "nerding out" is good for your mental health. Hint: it has to do with connection!
2022-12-0107 minWellness PodcastWeek 92: Success, RedefinedIn this episode, I talk about the definition of success that I grew up with, which focused on money, power and stuff, I talk about how I think the definition of success (at least for some people) is changing, ever so slowly, and what my own definition of success is for me (having meaning in my life, love and kindness). Action item: make a list of a couple of things that define success for you and put them on a post-it note on your laptop (or notebook, or wherever) to refer back to!
2022-11-1709 minWellness PodcastWeek 91: What to do when you get derailedThis week, I talk about how to get back on track when you get derailed from your plans/schedule. 4 quick tips 1) Accept your situation 2) Make changes/drop things/figure out what you NEED to do now and what can wait until later 3) Enjoy as much as you can what you DO have rather than wishing for what cannot be and 4) promise yourself you will get back on track next week! Action item: Next time you get derailed, instead of panicking, come back here for Steps 1-4! I also mention James Clear's book, Atomic Habits: An Easy & Proven Way to...
2022-11-1006 minWellness PodcastWeek 90: Ideas for tackling that holiday 2 do's listIn this episode, I talk about 6 ways to tackle the holidays this year so that they are less stressful and MAYBE more fun?: 1) create a brain dump of all the things you need to do 2) edit it 3) edit it again (based on, do you really need/want to do each thing or does someone else you care about really need/want you to do that thing 4) delegate what you can 5) start now! and 6) try to change what you can now to make things easier on yourself- give everyone 1 thing that is "theirs" and realize that you don't have to...
2022-11-0308 minWellness PodcastWeek 89: I don't believe in lazinessI know this is a tough one, but I talk about 4 things that could be happening to someone we perceive to be lazy (or to you, if others perceive you to be lazy). 1) Procrastinating perfectionists, 2) just effing tired/overworked and need a break/nap/coffee 3) dealing with mental health issues/anxiety/life issues 4) prioritizing other things. Action item: the next time you come across a "lazy" person in your life, try to think about/poke around and ask questions to see (if relevant) if that person fits any of these categories or could use some help, maybe. Or at...
2022-10-2605 minWellness PodcastWeek 88: Selfishness, self care and treating ourselves like a person we loveIn this episode, I talk about how we are often taught (especially those of us who are women or grew up/were socialized as women) that self care is selfish and that we should put others' needs in front of our own, when really that's not true. One way to help us break out of this is to talk to ourselves like we would talk to our friends. I also discuss What is self care and 2 tests of if something is self care for you- 1) do it on purpose (not to procrastinate) and 2) see how you feel afterward.
2022-10-2007 minWellness PodcastWeek 87: How to make a big work/school push safely and healthfullyIn this episode, I talk about how, despite our best efforts, sometimes we just need to push hard to finish a big project or a bunch of school assignments or whatever. I give 5 specific ways that we can make this process less stressful/scary and less hard on our bodies/mental health as well.
2022-10-1309 minWellness PodcastWeek 86: You won't feel happier (or unhappier) "when..."In this episode, I talk about how you won't actually feel happier "when" you get that first job, graduate, or get married/have a kid. Your "real" life is now, and so this means that you need to take care of yourself as if your real life is happening now, not later, "when..." I give examples from momming and tenure and also college students and "pushing through" extra busy times (which I think is also important but shouldn't be the plan/our whole lives). I also talk about how you won't feel awful forever when something awful (inevitably) happens...
2022-10-0507 minWellness PodcastWeek 85: Work Smarter, Not HarderThis week, I talk about 5 ways that we can work smarter, not harder, to be more like the people in Denmark! In Denmark (according to the Happiness Lab with Dr. Laurie Santos), people work less but are more productive, leave work to pick up their kids, and also do not consider those who work extra hours to be "go getters" but believe that such people have trouble with time management! Action item: Pick one of the 5 ways to work smarter, not harder, and try it out this week!
2022-09-3007 minWellness PodcastWeek 84: OK fine, I'll try to meditateIn this episode, I define what meditation is, talk about my own (sparse) experience with it so far, give some examples of why it is "good" for us (think improved attention, emotion control and decreased anxiety/depression?). I give a couple of examples of different kinds of meditation and an action item for you all and for me: Try to meditate just 3 minutes each day this week! The book I mention is called Peak Mind, by Dr. Amishi Jha.
2022-09-2106 minWellness PodcastWeek 83: Battling Imposter Syndrome (aka "everyone belongs but me")In this episode, I define "Imposter Syndrome" (doubting your abilities, feeling like a fraud), I give some examples and talk about 3 ways to do battle with it. 1) Name it 2) normalize it and 3) Fight it through self affirmations, reading/learning (when we really don't know something), fake it til you make it? and know that every successful person has failed many, many times. I mention Brene Brown's work and a book by James Clear called Atomic Habits.
2022-09-1507 minWellness PodcastGossip, Trust, and the Marble JarIn this episode, I talk about the definition of trust, and how to be a trustworthy person, using the BRAVING framework from Brene Brown's book, Dare to Lead. (Boundaries, Reliability, Accountability, Vault, Integrity, Non-judgment and Generosity). Action item: find one BRAVING element that you can work on this week and try it! (I am going to work on Vault- not sharing secrets/information that is/are not mine to share).
2022-09-0808 minWellness PodcastDon't be afraid to learn new things. But also, probably don't fix your own toiletIn this episode, I talk about fixed vs growth mindset (from Dr. Carol Dweck), and how I've applied a growth mindset to fixing my house, to differing degrees of success depending on the thing. Sometimes, we failed completely (we had to call an electrician for the light) but other times, succeeded completely (painting!) or partially (fixing the porch), but we had a lot of fun and learned a lot. Failure is OK especially when we learn from it. Action item: think of something you've been afraid to do because you are "not good" at it or afraid to fail...
2022-08-3106 minWellness PodcastMultitasking is Not RealIn this episode, I talk about how when we think we are multitasking, we are often just switching back and forth between two (or more) tasks quickly, not actually "multitasking." I talk about a couple of books, one called Quiet: The Power of Introverts in a World that Can't Stop Talking, and Peak Mind: Find your Focus, Own your Attention, Invest 12 Minutes a Day, and the Happiness Lab, a podcast by Dr. Laurie Santos, who all mention the myth of multitasking. There are a few examples of how we cannot multitask and a few examples of how we actually...
2022-08-2405 min
Wellness PodcastNontraditional paths and making your own path- Last episode until fall!In this episode, I talk about a "traditional" vs "nontraditional" path, give an example of my own nontraditional path to tenure, and talk about why this will be the last episode of this podcast until the fall! This episode is a little more about letting go of the "rules" of life that are not helpful to us, like that we have to go to college at age 18 or we have to stick to one career path. Action item: don't be too afraid to jump off that (metaphorical) cliff if it is what you need/want to do, and follow...
2022-05-1207 minWellness PodcastFinals' week special: My favorite metacognitive study tipsIn this episode, I talk about my favorite metacognitive study tips! Even if you aren't a student, these tips can be helpful for learning/remembering things at work or home as well. First I talk about what to NOT do to study (re-read the entire chapter! Re-read your notes). Then, I give some tips on how to study/think/learn better, including chunking study time, using concept maps, spaced versus massed practice (from James Lang's awesome book, Small Teaching), writing notes by hand rather than on a computer, retrieval/recall practice (think flashcards or Quizlet!) from Bloom's Taxonomy, rewriting...
2022-05-0507 minWellness PodcastBe excellent to each other (and party on, dudes)In this episode (Title from Bill and Ted's Excellent Adventure), I talk about being kind to each other, especially to those who mess up. The teller at the bank, the Dell fixer guy (or whoever), let's just assume that they are trying their best to do their jobs and if they aren't doing great, let's give them a break just this once. And if these people work with us or for us or we work for them, let's also also try to support them to figure out what is going on and maybe help fix it, rather than just...
2022-04-2905 minWellness PodcastRest Part 3, Quitting can be a good thingIn this episode, I talk about how actually, quitting can be a good thing- not when we quit something because it is "too hard" but when we quit because the thing is not serving us anymore. I talk about how, in the past, I refused to quit things even when I hated them and there was no reason to keep going (books, mostly). I suggest as my action item, re-assessing what we are doing and why, and what we can quit to help us through the rest of the semester (for students) or just to help us in general...
2022-04-2103 minWellness PodcastSleep Part 2 of 2: How to sleep better (tips from an anxious overworrier mom)In this episode, I talk about actually 8 tips and tricks, both from this article: https://www.ucdenver.edu/student/health-wellness/healthy-happy-life and also from my own experience as a person who has had significant trouble sleeping for the past couple of years due to all the things. Pick one (or a few) and see if it works for you!
2022-04-1408 minWellness PodcastSleep, Part 1 of 2: Why is sleep important?In this episode, I talk about how, especially at this time of year for college/grad students (or also everyone), it is so easy to drop sleep first- that is, sleep just a little less to get a little more "done." I give evidence from this article (and some of my own experience): https://www.ucdenver.edu/student/health-wellness/healthy-happy-life about why sleep is necessary and so important, especially considering we live in a society where "sleep is for the weak" or "you snooze, you lose." I also call "dendrites" (as in, axons and dendrites) "dendroids," so that's fun...
2022-04-0706 minWellness PodcastAre you an introvert, extrovert, or ambivert?In this episode, I explain an alternate definition to the traditional "extroverts love people and introverts fear people" definition of introverts and extroverts (hint: it has to do with the size of your social "cup"!), and I give some examples of a few easy things that helped me decide that I am maybe best defined as an ambivert (in the middle of introvert and extrovert) or even maybe a shy/anxious extrovert? I also talk about how I think this is a continuum, from introvert to ambivert to extrovert (meaning I could be an extrovert but really close to...
2022-03-3108 minWellness PodcastSpring Cleaning! Or, Outer Order Contributes to Inner CalmIn this episode, I talk about how at this time of the year, I always feel the itch to clean/organize my house, and thanks to two of my favorite experts on organizing/cleaning, Gretchen Rubin, author of Outer Order Inner Calm (and many other excellent books) and Marie Kondo, I know a bit more about why it helps me feel better and how to get started. A few key tips: 1) if you can do a task in under a minute, never wait to do it (this lets things pile up- think throwing your clothes in the laundry basket...
2022-03-2408 minWellness PodcastHow to stop feeling your feelings- breaking out of feelings loopsIn this episode, I talk about what we call in our family "a feelings loop" and how to break out of it. Feeling our feelings is always good, but sometimes we can't keep doing it-either because we aren't safe to do so, because we just can't feel our feelings at a certain time (ex: it's not OK to yell at your boss at work probably), or because we are stuck in a loop. I talk about what this means, to be in a feelings loop (roundabout?) and how you can get out of it. Action items: take a deep...
2022-03-1708 minWellness Podcast2-year pandemic anniversary- pause, reflect, grieve, again?In this episode, I talk about my feelings and thoughts going into the second anniversary of the first quarantine of the pandemic. I think we are all tired- no, exhausted- and just burned out from this pandemic, maybe a little low level depressed, stressed, and maybe even a little hopeless. On that happy note, action items for this week: go back to the beginning again (sleep, exercise, healthy food), know that to save the world we have to take care of ourselves first, work on some social connection, and give ourselves some time and space to reflect (journal, etc...
2022-03-1008 minWellness PodcastChange your body, change your brainIn this episode, I talk about the connection between our brain (mind) and our body, and how if we do things to help our body (rest, exercise, eat healthy foods, etc.), they help our brain as well, and vice versa. Also, if we do things that hurt our brain (like suppressing our emotions, for example), they can actually hurt our body. I give a couple of examples from my own life, both positive and negative. Action item: think about how your brain/body connection is affecting you (write in a journal, talk to a friend, therapist, etc., to help...
2022-03-0306 minWellness PodcastFriendships part 2: Friendships with age gapsIn this episode, I talk about friendships where the friends are different ages. I give a few examples from my own life where friendships with (large or small) age gaps have been amazing, I talk about the importance of reciprocal friendships (you are both "getting something" out of the friendship) and how friendships with large age gaps are not inappropriate (in most cases). Action item: take a look at your friends and the people who could be your friends but are maybe older or younger than you.
2022-02-2405 minWellness PodcastThe fine line between comfort and numbing: Lessons learned from Nutella spoonsIn this episode, I try (yet again) to define the difference between comfort (which helps us feel better) and numbing (which helps us feel nothing). I talk about what I've decided for me is comfort vs numbing, I talk about how ANYTHING can be used for comfort or numbing (checking social media, food, alcohol, Netflix, anything) and how to help us figure out which things are comfort for us vs which things are numbing. Hint/action item: Go get your "List of things that make you feel better"!
2022-02-1706 minWellness PodcastFriendship: Making friends, keeping friends, letting go of friendsThis is a 3-part episode, where I talk about making friends, keeping friends, and letting go of friends. Key takeaway: all of these things are hard, but definitely worth it. We have this impression that a lot of things in life are easy and will just happen, but really that's not true. We have to work to make, keep and let go of friends, just like everything else. Action item(s)- let's try to make our own rules around friends and also not be afraid of rejection because we definitely won't make that friend if we don't ask...
2022-02-1008 minWellness PodcastHow to Beat Covid Isolation TogetherThis week, I talk about how even the smallest interactions with humans in our lives can add up to social interaction (the opposite of isolation) and increase our wellbeing (which I learned from an episode of the Happiness Lab with Dr. Laurie Santos). Then, I give some examples of social interactions that we can use to help reach our quote of social interactions, even in the time of covid, and give some advice on how to chat up the person next to you in class and some ideas of people we can talk to that can help us be...
2022-02-0308 minWellness PodcastRethinking the "rules" of lifeThis week, I talk about my tiniest possible rebellion, blue nail polish. I also talk about how I don't wash my hair everyday, I don't wear makeup, I am super pro crying (I forgot to mention in the episode but if you don't feel your feelings, whatever they are, they will come out anyway- you can't hide from them so you might as well ride the wave and let it pass), and all the other tiny rules that I decided were not serving me. My action item for this week: figure out what unspoken "rules" of life are just...
2022-01-2706 minWellness PodcastHappiness Hacks: What do happy people do (and not do)?In this episode, I talk about what actual happy people do (and don't do) - and give 3 of the main actions/attitudes of happy people, so we can all start to work on being a little bit happier! I also talk about the Happiness Lab by Dr. Laurie Santos (which I highly recommend) and that even happy people aren't happy all the time, and that's OK.
2022-01-2008 minWellness PodcastMore pandemic anxiety: how I am getting through OmicronIn this episode, I talk about how I am (attempting/failing at) getting through omicron. I am trying to reset, go back to exercise, sleep and healthy food, drink tea and stare out the window, and journal a lot. I am trying to also hide the holiday chocolate, check the news one time a day, and most importantly, forgive myself a lot when I fail to do all these things. I also talk about feeling overwhelmed, ruminating and worrying, what these mean (from Brene Brown's Atlas of the Heart) and how knowing what these things mean can help us...
2022-01-1307 minWellness PodcastPandemic Christmas #2: Letting go of expectations and being OK with realityIn this episode, I talk about the definition of disappointment from Brene Brown's Atlas of the Heart, about unexpressed and unmet expectations, how to express our expectations, how to let go of more expectations to help ourselves have a better holiday season, and how to move expectations from others to ourselves (since we only control ourselves!). This will be my last episode until the 2nd week of January, stay safe out there everyone.
2021-12-2408 minWellness PodcastCreating systems (not just goals) to improve wellnessIn this episode, I talk about starting with goals (get strong!) but then building those goals into habits (run on Tues/Thurs and walk M/W/F) and making those habits into a collection of daily habits (a system) which can help us to achieve our goals. I talk about my current exercise system and how it helps to think of myself as a "healthy person" when making decisions about exercise, food and even sleep.
2021-12-1608 minWellness PodcastThe 3 things that everyone, everyone (everyone) needs: Sleep, (healthy) food, and exerciseIn this episode, I talk about finals week/the holidays/stressful times of the year and how to make time to sleep, eat and exercise during this time. I talk about cooking a big batch of something over the weekend (or whenever you aren't working), quinoa and polenta (grits), two of my favorite things to eat that are also pretty cheap and good for you, and building sleep and exercise into your schedule (to help you study, be nice to your family, etc.).
2021-12-0908 minWellness PodcastGoodness gracious great balls of...emotion?I came up with this idea of "emotion balls" to help my son out with dealing with some mean kids at school, but it is also important for adults. This episode is about when people take their emotion...balls? and throw them at you, instead of just showing them to you (ha ha balls, OK let's get over it now). I also discuss some action items for dealing with when you do this to others as well as when others do this to you. Also, you don't have to be friends with mean kids (or adults) if you don't...
2021-12-0209 minWellness PodcastNavigating holiday stressIn this episode, I talk about how everyone's Thanksgivings will look different this year- some people will be with their families as usual but others still will not be, or anything in between. Remembering our toolkit of things that help us feel better as we go into the holidays will help. Also, I talk about making the holidays either in a very small way (go for a walk or a run or drop 1 food item from the menu) or a large way (I made no Thanksgiving dinner last year and my kids ate chicken nuggets!), less stressful for you.
2021-11-2406 minWellness PodcastTiny beautiful things or, Life is a collection of momentsIn this follow-up episode to the Zoom Out episode, I talk about how the most important things in life are just the tiny moments that lead up to a good or bad day (or life?). It is (maybe?) a paradox that the big things change our lives but the small things do just as much, and we have to remember that THIS is our real life, right now. Action item: pay attention to the all the little things in your day that make up your day, because those tiny things are making up your life.
2021-11-1807 minWellness PodcastYou are not aloneIn this episode, I talk about how this time, right now, is just shit. It's just hard, for everyone, for so many reasons. But, you are not alone. Whatever is happening to you is unique but also is shared, right? I also talk about comparative suffering (Brene Brown) and how it is not helpful and in fact hurst us, and also Glennon Doyle's We Can Do Hard Things podcast which is providing me with a community and also teaching me that all the strange awful thoughts in my head are things other people think too.
2021-11-1107 minWellness PodcastZooming out: Your one wild and precious lifeThis week's episode is about getting out of the weeds (Brene Brown) and focusing on the bigger picture of your life. I talk about the will this matter in 5 seconds, minutes, hours, years test and read a poem by Mary Oliver called "The Summer Day" which has the quote "Tell me, what is it you plan to do with your one wild and precious life?" Action item: practice zooming out this week!
2021-11-0407 minWellness PodcastPlan but also pivot, re-assessing your ideal weekThis week, I talk about periodically re-assessing your ideal week as necessary. I have already redone mine twice this semester due to factors outside of my control! But also, does that thing need to take you that long? Longer? Also, remember your Caution Weeks (from Cathy Mazak) where you know that you will be very busy for work or non-work reasons, and give yourself a break those weeks. Also, sometimes when you feel like you cannot stop, you need to take a break and come back later.
2021-10-2807 minWellness PodcastWhat to do when you get stuck/derailedIn this episode, I talk about what to do when you get stuck. We have (probably?) all had that feeling of oh no, what have I done, when we find that we have wasted an hour on Facebook or binge watching Netflix or whatever, when we were supposed to be working. My suggestion here is to figure out if 1) you are burned out or 2) you just feel bad about the thing you have to get done. If it is #1, then pick a thing that helps you to feel better and do it on purpose (even if you "can't" or "...
2021-10-2108 minWellness PodcastSlow it downIn this episode, I talk about slowing it down. Your thoughts, your movements, your life. I (literally) suggest stopping and smelling the flowers (or picking up fall leaves, or whatever) to ground yourself in the place that you are. A little bit hygge, a little bit mindfulness, a little bit calm and a lot of good will come of it. Action item: find a way to slow down something in your life. Also, I talk about this book I am reading called "How to do Nothing" which I am very bad at (reading this book and also doing nothing...
2021-10-1507 minWellness PodcastCommunity, connection and belongingIn this episode, I talk about community, connection and belonging. Finding our community (communities) is something we can do now based on our location (neighborhoods, etc.) but also through social media or podcasts or even through mom's yoga in the park (or whatever your mom's yoga in the park equivalent is).
2021-10-0807 minWellness Podcast"Let it go"- decreasing anxiety, stress and overwhelmIn this episode, I talk about controlling what you can and letting go the rest. I talk about my favoritest person, Cathy Mazak and her making the word "overwhelm" into a noun, about Brene Brown's Guideposts to Wholehearted Living from The Gifts of Imperfection, and box breathing and completing the stress cycle. And caring about our students :)
2021-10-0106 minWellness PodcastYou can't be great at everything at the same time (and that's OK)This episode is adjacent to my anti-perfectionism episode, but is about how sometimes we can be great at everything (work, parenting if relevant, exercise, rest, etc.) and sometimes, we just can't, and that's OK too. It happens to everyone (I think?) and if you, like me, can predict when you will have busy weeks, or even if you can't, try to figure out in advance what you are OK with dropping. That way, you are at least doing it intentionally and can give yourself a break when you inevitably drop it (whatever it is).
2021-09-2306 minWellness PodcastClimate change and mental healthIn this episode, I talk about climate anxiety and what action we can take to both help the Earth and ourselves at the same time.
2021-09-1705 minWellness PodcastThe importance of reflectionIn this episode, I talk about reflection and how it can help us to recall/remember information, rethink our failures to learn from them, change our attitudes (like how I decided that I would enjoy summer this time around, and I did!), and really, change our brains.
2021-09-1006 minWellness PodcastFailure is the greatest giftIn this episode, I talk about our fear of failure and how actually, it is the greatest gift that we can give ourselves and others, and how it is the way that we learn. The only way we really fail is if we cannot and do not look back on the experience later and figure out what we could have done differently and what we will do differently the next time. I also talk about Brene Brown's book, Daring Greatly.
2021-09-0306 minWellness PodcastTransitions Part 2: Giving ourselves and others graceWelcome back from the break everyone and thank you for coming back! In this week's episode, I talk about the word grace and what it means. I give an example of giving myself grace when I made a silly mistake this week coming back to campus for the first time in 18 months, and my action item is- give yourself a break this week. Transitions are tough, have a great week!
2021-08-2705 minWellness PodcastAsking for help, can we please stop being passive aggressive already? (Last episode of the summer!)In this episode, I talk about how we can ask for help when we are overwhelmed, in big and small ways, instead of just getting more and more overwhelmed. We do not have to do all the things all the time, really. I also talk about how I am going to take a break for the rest of the summer. See you in the fall!
2021-07-0807 minWellness PodcastEverything I know about angerIn this episode, I talk about everything I know and can remember about anger, including that anger is a secondary emotion (so there is an underlying emotion underneath it), more anger makes you more angry, etc., and all the tricks I have learned to help with anger.
2021-06-1707 minWellness PodcastFitting in vs belongingIn this episode, I define fitting in and belonging using Brene Brown's definitions, give some examples of both of these situations in my own life, and give a few ideas for action items for people of different ages (including loving yourself, just as you are right now) to at least pay attention to where you feel belonging vs fitting in in your life.
2021-06-1006 minWellness PodcastThe importance of the seasonsIn this episode, I talk about how I "hate" summer, but I really want to try to not hate it this year, and enjoy each season for what it is (not for what I wish it could be). This applies to actual seasons (winter, spring, summer, fall) of the year and also to seasons in our lives, from anything from when our kids are little to grieving the death of a loved one. Also, I reiterate the importance of gratitude for what we have (from Brene Brown) in order to not fall in the trap of wondering when everything...
2021-06-0406 minWellness PodcastFinding the things that fill your cupIn this episode, I talk about HOW to figure out which things actually help you to replenish your mental/emotional and physical stores of energy. Sometimes, what we think is filling our cup is actually just stuffing down our feelings instead. The key is to think about what you are feeling during and after, to determine whether the thing you are doing is actually helping you or not.
2021-05-2708 minWellness Podcast(Rest, Part 3): The Default Mode Network (DMN)In this episode, I talk about the Default Mode Network (DMN) and how we can use it to help us rest, be more creative, and less anxious. I talk about 2 books I've read, the Burnout book by Emily and Amelia Nagoski that I've talked about before and a book called Unwinding Anxiety, by Dr. Judson Brewer, and how both mention the DMN but in different ways. Also Magic Eye (if you want to lose a few minutes/hours of work), and this Wikipedia page: https://en.wikipedia.org/wiki/Default_mode_network.
2021-05-2108 minWellness PodcastChange, Saying Goodbye and Grief (it's not only about death)In this episode, I focus on the end of the semester and graduation, but also on how we can accept that we are feeling grief even when someone hasn't died. I talk about some of the things I feel like I am grieving right now (including changes due to the "beginning of the end?" of the pandemic at least in the US) and this video from the Holderness Family: https://www.youtube.com/watch?v=U74wUO54Sdg. Action items: make space/time in your schedule to reflect, be grateful for what you had/for what was, and put...
2021-05-1406 minWellness PodcastLet's let go of perfectionism and all just be "good enough"In this week's episode, I talk about Brene Brown's book Daring Greatly, about how everyone is just doing the best we can with the resources we have, and Gretchen Rubin's quote that "perfect is the enemy of good." Action item for the week: try to change your brain (story you are telling yourself about someone/something) or try to change your actions, based on the knowledge that you will NEVER be perfect. And that is OK!
2021-05-0607 minWellness PodcastTransitionsIn this episode, I talk about 1) what transitions are 2) how ALL transitions are hard and 3) what we can do to make them easier on us. I also mention Katherine May's book, Wintering, which is about the seasons (a type of transition), which I highly recommend, and Brene Brown's FFTs (Effing First Times) which are also important to transitions. Let's all be extra good to ourselves in the next few weeks and months, since I think a huge FFT is coming up for us all- the "end" of the pandemic.
2021-04-3007 minWellness PodcastWays to Cultivate Calm in your LifeIn this episode, I zoom out to WHY we would want to cultivate calm in our lives, and a bit on how to do so including communicating about your feelings. The sources I cited were Brene Brown's 10 Guideposts for Wholehearted Living from The Gifts of Imperfection and zenhabits.net -https://zenhabits.net/calm/, Leo Babauta. And the book Livewired: The Inside Story of the Ever-Changing Brain by David Eagleman (this book is, full disclosure, a bit boring at times but also changed my whole life).
2021-04-2307 minWellness PodcastYour worth is not defined by your productivity, and other life goalsThis week, I talk about intentionally taking time to not work or think about work, and how your worth is not defined by how much you get done in a day (work or errands or cleaning or whatever).
2021-04-1606 minWellness PodcastGet Your Vaccine (It's good for your mental health, too)In this episode, I talk about my experience getting the vaccine and how it has helped my mental health (and vastly improved my "vaxhole" status, defined as "one who has been fully vaccinated against the covid19 virus and brags about it"). I also want to help to de-bunk myths and whatnot about the vaccine, but as I am not a doctor or otherwise a healthcare professional, I am mostly including links to help with this part: https://www.facebook.com/Vox/videos/1306020406444742/
https://www.businessinsider.com/cdc-pfizer-and-moderna-vaccines-effective-in-the-real-world-2021-3?utm_source=yahoo.com&utm_medium=referral&fbclid=IwAR2...
2021-04-0906 minWellness PodcastRest Part 2, Vacation as RestIn this episode, I talk about trying to use some of your vacation time (or at the very least, 1 full day of your weekend) as a time to rest and recharge. You can watch Netflix all day or go for walks or go to bed early or whatever helps you feel rested, but rather than using vacation time to just "do all the things," or "see all the places," try to use it for rest.
2021-04-0206 minWellness PodcastListen to your BodyIn this episode, I talk about listening to our bodies. We really are taught from a young age to NOT listen to our bodies (clean your plate, have another bite, etc.) but it is actually very important. If you are hungry, eat (something healthy, if you can), if you are tired, go to sleep early, if you are thirsty, go get a glass of water, etc. It seems very obvious but we just do not do it (at least, I don't).
2021-03-2606 minWellness PodcastHygge! (Hoo-ga)This week's episode is about the Danish word, hygge (pronounced hoo-ga or hyu-ga). It is close to the word "cosy" in English but can also happen outside or with other people, not only in your house. But think about things that bring you calm and well-being, and those things are very hygge. I talk about the book I am reading, called "The Little Book of Hygge" by Meik Wiking and the Facebook page, Hygge Life. Action item: try to find some more calm and cosiness in our lives this week.
2021-03-1905 minWellness Podcast1 Year Pandemic Quarantine Anniversary- Pause, Reflect, GrieveIn this week's episode, I talk about how this week, 1 year from when we began quarantining from covid, it is so important to pause, reflect, and grieve. To think about the past year, and what we have lost and how we have changed. Action item: what is your "theme" from the past year? Mine is "learning."
2021-03-1205 minWellness PodcastMy Pandemic Stress CycleIn this episode, I talk about my 2-4 week cycle of the past few months of feeling OK and then like everything is horrible. I talk about normalizing NOT being OK, that we are all not OK maybe, and that we should not normalize the pandemic and act like everything is/should be OK or like the only way it's OK is if we have learned 1,000 things during the pandemic. If all you did was survive, that is OK.
2021-03-0505 minWellness PodcastBe Realistic, Not Optimistic, About your GoalsThis episode is about not over-planning your days and not giving up your self-care 2 dos list when you find that your work 2 dos list has exploded. Instead, KEEP doing your self-care things and think about what you can push back and do another week, and what has to be done now. Work on your calendar before the following week (I do mine every Friday) and actually schedule the things you need to do into your calendar rather than trying to just "fit them in" somewhere, even if it means you can't do all the things you wanted to do...
2021-02-2605 minWellness PodcastJournaling: Don't Knock it Til you Try itIn this episode, I talk about how journaling has helped me during the pandemic, including through the 2 sentence gratitude journal, journaling when I am feeling strong emotions, and using journaling to help me feel better and like this will really be over and I will be there for it. Here is the article I refer to, about journaling being therapeutic: https://news.cuanschutz.edu/news-stories/writing-proves-a-therapeutic-outlet-for-pandemic-stress. And the Brene Brown podcast is the Unlocking Us podcast, on Spotify. (I highly recommend it!)
2021-02-1905 minWellness PodcastThis will all be over someday Part 2This episode is about thinking about now rather than the future, but also about making some low stakes specific plans for post-pandemic times (even if you have to cancel/change them later). Like, we are not talking buying plane tickets here, guys. And also about thinking about what you do NOT want to change if/when the pandemic is over (for me, it's walking/running and taking care of my mental health more).
2021-02-1204 minWellness PodcastHabits and Mental/Physical HealthIn this episode, I talk about how we can use habits to help us keep our decision making bucket more full during the day, which helps both physical and mental health. There is a whole book on habits by Gretchen Rubin called "Better than Before" and I highly recommend it! Also, Lucky Charms for dessert.
2021-02-0504 minWellness PodcastBe You, Be RealIn this episode, I talk about just liking what you like and disliking what you dislike and not apologizing for it. Also, I like Taylor Swift. I forgot to say that I also love reading children's literature, so if you do too, that's cool. Also, you are awesome. Have a great week!
2021-01-2903 minWellness PodcastGo back to the beginning aka it's OK to not be ok, Part 2In this episode, I talk about how as soon as I posted last week's episode, I kind of realized that I actually *wasn't* OK at the moment. This is my story of how I came up with a plan that worked. But also about how I really did have to be OK with not being OK for a while. Also holding space.
2021-01-2204 minWellness Podcast"Go back to the beginning" aka it's OK to not be OKIn this episode, I talk about going "back to the beginning" when you feel like/realize that you are actually not OK (which is OK). Try to 1) eat well (healthy) 2) sleep and 3) exercise if you can, and also drink lots of water. *However, also if you realize you are more not OK than this and a little water drinking isn't going to cut it, please do get actual help from not me, since I am in no way a qualified expert on these things.* Air hugs!
2021-01-1503 minWellness PodcastNew Years ResolutionsThis episode is a little all over the place, but so is 2021 so far, so I feel like that's fair. I talk about how to make New Years Resolutions that you might actually keep- spoiler alert, part of my advice is "pick something you actually like" and "pick feasible goals". Happy New Years? I think?
2021-01-0805 minWellness PodcastTraditionsIn this episode, I talk about the importance of keeping up traditions in any ways that we can (and making new ones) for 2020. It makes me feel better and like everything will be OK someday, and my action item is to come up with or tweak a tradition you usually do to make it work in the covid world.
2020-12-1703 minWellness PodcastThis will be over somedayIn this episode, I talk about the importance of knowing and focusing on how the pandemic *will* be over someday. This week, take some time to think about what you will do "after."
2020-12-1003 minWellness Podcast"Tiger Time" aka how to get more s*** done in less timeIn this episode, I talk about "Tiger Time," which started with entrepreneur Amy Porterfield. It is the time of day when you feel like you can take over the world, and/or get all the s*** done. It has saved me a ton of time and works for both work and non-work things (cleaning/organizing the house, etc.).
2020-12-0403 minWellness PodcastHelping OthersIn this podcast, I talk about how helping others also helps you. Don't be a perfectionist, just help your grumpy neighbor take out their garbage or text your mom (or dad) if you don't have time for anything else.
2020-11-2002 minWellness PodcastRewards!In this week's episode, I talk about rewarding ourselves for completing tasks. Rules/advice: 1) don't make food your reward as much as possible (food is for eating not for rewarding!) or exercise either, since we should/need to be doing those things anyway (eating/exercising), 2) try to come up with 3 things you need to complete each day and then reward yourself (even if it's just a walk around the block). 3) Be sure your reward is equal to what you've done (if you turned in a whole paper maybe you get a big reward, if you just finished your math...
2020-11-1303 minWellness PodcastSocial well-being aka phone a friendIn this episode, I talk about the importance of reaching out to people we care about right now, checking in with them, and making connections. So, go call your mom! (friend/cousin/uncle, etc.)
2020-11-0601 minWellness PodcastCompleting the Stress Cycle (Special Election Week Edition!)In this episode, I talk about an episode of Unlocking Us by Brene Brown that I listened to, with Emily and Amelia Nagosi, who wrote a book called Burnout: The secret to solving the stress cycle. I focus on the importance of completing the stress cycle (after each stressful situation or, in the case of chronic stress like in the case of the election, at the end of each day) so that we don't explode all over the people we love :)
2020-10-3004 minWellness PodcastTechnology DetoxIn this episode, I talk about decreasing technology at a time when EVERYTHING involves technology.
2020-10-2603 minWellness PodcastFeel all the FeelingsIn this episode, I talk about feeling all the feelings rather than stuffing them down with food or alcohol or Netflix (or whatever). Also Glennon Doyle's Untamed, the best book I've read in a long time. I don't say this in the episode, but I have started telling my kids that it is like the Going on a Bear Hunt book, but with feelings. You can't go over it, you can't go under it, you can't go around it, you gotta go through it (the feelings).
2020-10-1603 minWellness PodcastDance Party!In this episode, I talk about adding music and dance to our lives. Dance with your roommates, your family, your pets, or by yourself. The sillier you dance/sing, the better.
2020-10-0902 minWellness PodcastMindfulnessIn this episode, I talk about all different kinds of mindfulness: eating, exercise, playing with kids, doing work, and how mindfulness has been helping me a lot during the pandemic. Also the Calm App.
2020-10-0903 minWellness PodcastExercise (but not how you think)This week's episode is about exercise! But not how you think. I'm not going to try to convince you that exercise is good for you (we all know that) but rather give some tips on how to make exercise POSSIBLE. I think the best tagline for this episode is "exercise is not a punishment"- do what you like!
2020-10-0902 minWellness PodcastNot FoodIn this episode, I talk about food, but not about how you all should eat beans and fruit and whatnot. Instead, I focus on what we should NOT do with food (other than throw it). Specifically, don't use food as a reward, and as a way to deal with boredom/emotions. (But if you do, forgive yourself!)
2020-10-0502 minWellness PodcastThe Great OutdoorsIn this episode I talk about going outside, Anne Lamott, and not being a perfectionist. Just walk outside your door!
2020-10-0503 minWellness PodcastPractice GratitudeThis episode is about practicing gratitude and getting our heads in a better place (from a completely non-professional perspective). I talk about keeping a gratitude journal and having a "grateful" dinner with your family.
2020-10-0103 minWellness PodcastRestIn this episode, I talk about a book called Rest: Why you get more done when you work less, by Alex Soojung-Kim Pang, and how rest is not only helpful to make us more productive but also just in its own right, it is important to our lives (especially in a pandemic, but also all the time).
2020-10-0103 minWellness PodcastThings to make you feel betterIn this episode, I talk about coming up with a list (real or virtual) of things that make you feel better. Not like eating 10 cookies (not that there is anything wrong with that), but things that *actually* make you feel better.
2020-10-0102 minWellness PodcastIdeal WeekIn this episode, I talk about how to set up your ideal week calendar (idea by Cathy Mazak, academic women's writing coach extraordinaire), but with a focus on college students rather than faculty.
2020-10-0104 min