PODCAST · education
Kate's Nuggets
by Kate Arms
Bite-sized chunks of wisdom about self-leadership for you to chew on.
Episodes
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The Importance of Rest
Rest is a crucial part of life. Especially when we are stressed and things are busy. In this episode, Kate discusses rest as a radical act and rest as the foundation of productivity. 50% of Americans don’t take the vacation days they earn. 31 million earned vacation days are left unused by...
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Connecting with Your Inner Sage
Your Inner Sage is capable of handling every situation you might encounter. All you have to do is learn how to put it in charge. In this episode, Kate helps you get to know this very powerful part of your consciousness. We all have subpersonalities, parts of our personality that function...
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The Anatomy of Fear
Many of our self-sabotaging behaviors are overactive responses to fear. In this episode, Kate describes the anatomy of fear and discusses how understanding that anatomy can help us learn more appropriate fear responses. When our threat response system is engaged, we can’t think straight. We act...
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Connecting to the Largest Possible Community
We all belong exactly where we are, but we don’t always feel like we belong. In this episode, Kate describes a powerful way of increasing our felt sense of belonging. If we don’t feel like we belong, we struggle. It doesn’t matter whether we cognitively understand that we are a necessary part of...
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Cultivate Courage Through Commitment
One powerful way to overcome the disruptive effects of fear is through commitment. In this episode, Kate discusses some ways to think about and work with commitment. Have you ever been so committed to something that no set-back was enough to stop you from trying? Heard stories of heroic rescues…
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Feelings Need to be Validated, Not Obeyed
Emotions are messages from our non-cognitive intelligence about the state of our world and what actions we might want to take. We need to take them seriously, but we don’t want to be ruled by them. When we are infants, our behaviours are instinctive reactions to emotions. We do not have any...
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The Importance of Noticing the Good Stuff
When life feels tough, it is more important than ever to have a practice of noticing the good that exists simultaneously. In every moment, there are good and bad things happening in the world. People naturally notice bad things more than good things. This can easily lead to a pessimistic outlook....
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Different Moods, Different Neurotransmitters, Different Tools
There are so many self-care tools to choose from. How do you decide how to spend your time? If you understand which neurotransmitter is involved in the mood or experience you are trying to shift, it is easier to decide. Different neurotransmitters mediate different emotional and behavioral...
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Mindfulness in Action
It is one thing to be mindful and compassionate when things are calm, but how do we stay open and loving when the world is exploding around us? In this episode, Kate provides some ideas for practicing mindfulness in action. Most of us have heard by now that mindfulness creates calm and allows us…
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Use Sympathetic Joy to Improve Your Relationships
One of the easiest ways to improve relationships is to celebrate each other’s joy whether we understand it or not. Sympathetic joy is the joy we feel when others' experience joy. We delight that they are delighted. We celebrate on their behalf. When we are in the habit of celebrating other…
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How to Increase Your Powers of Compassion
We can get cut off from our natural compassionate natures because we didn’t know how to handle the tenderness. In this episode, Kate provides some tools for rekindling your compassion and managing the associated vulnerability. Compassion for self and others is a key component of relationships…
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Cultivating Grace Through Action
How can you create the elegant simplicity and ease of grace when things are busy, complicated, or stressful? Grace looks effortless. How can we maximize our sense of our own lives as elegant, generous, calm, and dignified? In this episode, Kate introduces the concept of the Physicality of Grace,...
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How to Find a Motivating Perspective in any Situation
What can you do when lack of motivation to get started is stopping you from reaching your goals? When people aren’t meeting their goals because they are getting in their own way, there are several places they can get stuck. They may not know what to do differently. They may not be able to find…
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The Difference Between Helping and Being of Service
Too often, when we try to help people it doesn’t go well. We may not understand why they don’t take our feedback or advice. We feel unappreciated. Frequently, they feel patronized. In this episode, Kate offers an alternative approach. When we help others, we often inadvertently create drama....
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4 Tools for Emotional Control in a Crisis
Kate shares 4 tools for quickly calming the emotional storm provoked by a crisis so you can avoid becoming paralyzed, or overreactive and can act with courage and clarity. When a sudden challenge arrives in our lives, most of us compartmentalize our emotions, act out, or freeze. If we...
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How to Feel Your Feelings Without Becoming Overwhelmed
If we are afraid of being overwhelmed by our feelings, we avoid feeling them, at great cost to our mental health and our effectiveness. If we are not in the habit of feeling our feelings all the way to completion and letting them pass through us, they get stuck in our bodies. Unreleased feelings...
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The Power of Your Inner Witness
When we are able to observe ourselves as if from the perspective of an external witness, we are able to speed up our growth and personal development. In this episode, Kate shares tips on how to develop this inner power of self-observation. Without the ability to observe ourselves clearly, we…
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The Differences Between Stress, Strain, and Trauma
Stress needs to be managed, strain needs to be reduced, and trauma needs to be healed. In this episode, Kate discusses the differences between stress, strain, and trauma. When you understand the difference between them, you can quickly assess what techniques to use to handle various challenging...
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Finding Your Way When You Are Exhausted and Things Feel Futile
When we are overextended and want to give up or can't get motivated, there are some gentle, easy things we can do to help get us moving again. In times of stress, it is common to have lots of focused momentum, to feel overwhelmed and unmotivated, or to swing between both. There are two primary...
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Fun and The Art of Enjoying Life When Times are Tough
Having fun is more important than ever when things get rough. Here are some tips on enjoying the journey while minimizing unintended negative long-term consequences. How can you find fun without ignoring the real challenges in this time? Many of the easy ways people have fun when they are…
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How to Maximize Your Resilience
Extreme resilience is created through the consistent use of a few teachable and learnable skills. Resilience is the art of bouncing back from stress. Extreme resilience is the art of growing stronger as a result of stress. How can we become stronger through our encounters with adversity? How can...
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Cultivating Compassion When Things Feel Scary
Are you finding it harder than usual to give others the benefit of the doubt? Are you judging yourself or others for being overly cautious or overly reckless? This is normal. When people feel threatened or afraid, we tend to judge others more harshly. Fear brings out our self-protective…
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Permission to Grumble & Permission to Thrive
Whatever you are feeling is okay. There is no way you SHOULD be feeling. You feel how you feel and there is wisdom and value in whatever you feel. Are you feeling slightly guilty because the challenges of living with a pandemic are pulling out the best of you? Are you disappointed because you are...
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How to Not Make Things Worse When People Are Irritable
Kate presents a simple approach to keeping things as positive as possible when people are irritable. Irritability can create more stress in a relationship if it isn't managed well. When people are irritable, they respond less well to everything. Irritability is a sign of stress and anxiety. A...
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Planning When the Future is Uncertain
When the future is wildly uncertain, planning is difficult. How can we maximize our ability to take advantage of opportunities and minimize our exposure to risk? Kate presents an approach to planning that can be used to navigate rapid change with maximum ease. Kate presents an approach to…
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Emergency Stress Relief Process
When you are stressed or anxious and can't spare time for a lengthy calming process, you need an emergency stress relief process. Many stress management techniques assume you have at least 15 minutes to spare. But what if you have only got a minute or two? What can you do to reduce stress…
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You ARE Adaptable. Don't Believe Me? Here's the Evidence.
With all the changes happening in the world, many people are questioning their ability to successfully adapt and thrive in the new world. In this episode, Kate talks about the natural human capacity for adapting to change and offers a practice to enhance your natural flexibility. You are a human...
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How to Make Good Decisions in Uncertain Times
Kate shares a process for making decisions when we can't predict the future. These tips will help you be adaptable and flexible and maximize your ability to act from your creativity rather than your fear. When we can't predict the future, we can't predict how our decisions will turn out, but we...
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How to Feel a Sense of Control When The World Feels Chaotic
When the world and the future are uncertain, we need tools to find a sense of control and agency. In this episode, Kate shares a crucial tool for gaining a sense of control in any circumstance. For people who are used to being able to influence the people and systems around them, learning how to...
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Using Anxiousness as a Springboard for Personality Development
Many people are anxious these days. In this episode, Kate explains why anxiety and depression often occur as a cycle and how to break the cycle and use anxiousness as the springboard for increasing our self-actualizing potential. Combining the five elements of thriving, the theory of…
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How to Be Special Without Being a Jerk
We all want to feel special, but many of us try to feel special using tactics that isolate us from people. It doesn't have to be that way. There are many ways of feeling special that make it hard for us to have deep relationships with people. In this episode, Kate introduces a model of bad...
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The Most Compelling Version of You
How to create or amplify your charisma. Most people spend a lot of time thinking about how to be influential. And we know part of that is charisma. But we may not know how to create our own charisma. In this episode, Kate talks about what lies at the heart of charisma and leadership presence.
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Two Tools to Improve Your Relationships with Yourself and Others
We find it easier to love ourselves and other people when we cultivate two surprising attitudes: Unconditional Positive Regard and Unconditional Compassionate Disregard. What are these attitudes and how do they help? Kate explains. Carl Rogers and Alfred Adler, two giants in the field of modern...
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Self-Care: It's Not What You Think it Is
Self-care is about taking care of yourself, but what does that really mean? How do you distinguish self-care from self-indulgence, selfishness, or self-soothing? What do you think of when you think of self-care? In this episode, Kate presents an approach to self-care that takes will help you take...
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Why is Mindfulness an Element of Good Self-Leadership?
What is it about mindfulness that makes it so popular and what can it really help with? What is mindfulness and why do so many people talk about mindfulness for leaders? What is the difference between mindfulness and meditation? Why might someone want to become more mindful? In this episode, Kate...
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How to Disarm Your Inner Critic
Most of us have voices in our head that tell us we shouldn't do things. When this voice prevents us from doing the things that will make us happy, we need tools to work with or around it. We all have thoughts, habits, and fears that hold us back. The ones that show up when we want to try…
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The 5 Elements of Thriving
These 5 things are all necessary in order for you to feel like you are thriving. If you are missing any one, you will have a feeling that something is missing even if you can't identify it. In this episode, Kate discusses the 5 elements of thriving, aka GAMER. With this framework, you can examine...
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Dealing with Big Ambitions without Getting Discouraged
When we have big ambitions, the gap between where we are and where we want to be can feel overwhelming. Here are some tips on how to manage that gap. When we have been ambitions and are frustrated by how far away they feel, well-meaning friends or counsellors may suggest that we lower our…
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Getting Curious About Ourselves
Cultivating curiosity about ourselves enables us to interact more authentically in all situations. It isn't always easy to be curious about ourselves. Maybe we don't want to see the places we fall short of our intentions or goals and maybe we resist claiming how we excel. In either case, learning...
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Dealing with Fear, Shame, and Resistance
Learning to handle fear, shame, and resistance is crucial for effective self-leadership. Every time we start something new, we experience fear and resistance, and sometimes we feel shame as well. Learning to handle fear, shame, and resistance is crucial for effective self-leadership. In this...
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Asking for Help is a Leadership Skill
Many people believe that asking for help is a form of weakness, when in fact, the opposite is true. Effective people know how to ask for help. In this episode, Kate Arms discusses why asking for help is a crucial skill, why it can be hard to master, how to do it well, and how to practice.
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Self-Leadership for Intense or Highly-Sensitive People
Making the shift from being highly reactive to being the leader of your life AS a highly-sensitive or intense person creates a greater sense of ease and competence. Highly-sensitive people often get the message from the world that there is something wrong with them or that they are out of…
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Creating a Vision When You Don’t Know What You Want
How do you know which changes to make in your life if you don’t know what you want? What can you do to start the process of forming a vision? Kate Arms talks about why some people have difficulty finding a vision and provides a few options for how to proceed. It can be extremely frustrating to…
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Recognizing a High-Stakes Conversation
High-stakes conversations take more preparation and greater skill than low-stakes conversations. How do you recognize a high-stakes conversation? It is easier to practice self-leadership in low-stakes situations than in high-stakes conversations. High-stakes conversations take more preparation…
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The Mindset of Conscious Self-Leadership
Cultivating the mindset of self-leadership is the starting point for developing all the other self-leadership skills. In this episode, Kate Arms describes the mindset of conscious self-leadership, explains what happens when people develop a self-leadership mindset, discusses how to develop it…
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Introducing Kate Arms and Kate's Nuggets
Kate Arms, CEO and Lead Coach at Signal Fire Coaching introduces herself and talks about the ways Kate's Nuggets can help you develop your self-leadership skills. Self-leadership is at the heart of being effective in challenging situations. Without self-control, self-command, self-awareness, and...
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ABOUT THIS SHOW
Bite-sized chunks of wisdom about self-leadership for you to chew on.
HOSTED BY
Kate Arms
CATEGORIES
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Frequently Asked Questions
How many episodes does Kate's Nuggets have?
Kate's Nuggets currently has 46 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Kate's Nuggets about?
Bite-sized chunks of wisdom about self-leadership for you to chew on.
How often does Kate's Nuggets release new episodes?
Kate's Nuggets has 46 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Kate's Nuggets?
You can listen to Kate's Nuggets on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Kate's Nuggets?
Kate's Nuggets is created and hosted by Kate Arms.
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