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In this episode I have a conversation with Desiree Fraser, Founder of rare cancers charity 'Without a Ribbon'. We discuss her story, including: Cancer diagnosis Founding 'Without a Ribbon' Mindset As discussed in the episode: Without A Ribbon on Instagram WithoutARibbon.Org Desiree's Reconstructed Jaw Grab your FREE Guided Inner Child Healing Meditation Check out our membership community here: Reparent Yourself Follow me (@the_healing_parent) here: Threads Youtube Instagram Looking for my books on Amazon? Here they are: Beyond Reactions: Nurturing an Emotionally Intelligent, Limitless Generation through Conscious Parenting How To Make It Happen: Creating Lifelong Growth, Success, and Overall Wellbeing Music by my very talented husband: The Processing Mind

In this episode I have a conversation with Alex Korb, Neuroscientist and Personal Development Coach. We discuss: Rewiring Anxiety and Depression Neuroplastocity Finding Meaning and Purpose As discussed in the episode: The Upward Spiral on Amazon AlexKorbPhD.com AlexKorbPhD on Instagram Subscribe to one of my free newsletters here: Boundaries CheatSheet Freebie Reparenting Parenting Entrepreneurship Check out my membership community here: Reparent Yourself Follow me (@the_healing_parent) here: Threads Youtube Instagram Looking for my books on Amazon? Here they are: Beyond Reactions: Nurturing an Emotionally Intelligent, Limitless Generation through Conscious Parenting How To Make It Happen: Creating Lifelong Growth, Success, and Overall Wellbeing Music by my very talented husband: The Processing Mind

In this episode I have a conversation with Kirsten Chan, a dear friend of mine from my corporate days. We discuss: Perspective Authenticity Diversity Growing up post Apartheid in South Africa As discussed in the episode: Discovery call for mindset coaching with Lisa Subscribe to my newsletter Music by: The Processing Mind

In this episode I have a conversation with Harsh Darji, the visual_minimalist creator. We discuss: Mindfulness Mindset Journaling As discussed in the episode: @visual_minimalist on instagram HarshDarji.com Discovery call for mindset coaching with Lisa Useful links / references for more from us: Subscribe to my newsletter ProcessingMind.com CopyTweaker.com @pircherreid on Instagram @pircherreid on Threads Music by: The Processing Mind

In this episode I have a conversation with Santana Vega Yturralde, communications coach. We discuss: Asking good questions Talking to strangers Story-telling Meaningful Conversations As discussed in the episode: @titaniumlace on instagram Free video for passionate creatives to overcome procrastination, and build discipline and focus. Useful links / references for more from us: Subscribe to my newsletter ProcessingMind.com CopyTweaker.com @pircherreid on Instagram @pircherreid on Threads Music by: The Processing Mind

In this episode I have a conversation with Tyler Wagner, founder of Authors Unite. We discuss: Business and Entrepreneurship Networking and creating connections Alternate life paths As discussed in the episode: Authors Unite Useful links / references for more from us: Subscribe to my newsletter ProcessingMind.com CopyTweaker @pircherreid on Instagram @pircherreid on Threads Music by: The Processing Mind

In this episode I have a conversation with Tony Berardo. We discuss: The power of learning through podcasting and meaningful conversations Physical Health and wellbeing Awareness and objectivity As discussed in the episode: TheBerardo.com Tony Berardo on Instagram Useful links / references for more from us: ProcessingMind.com Our Online Courses CopyTweaker @pircherreid on Instagram @pircherreid on Threads Music by: The Processing Mind

In this episode I have a conversation with an dear old school friend of mine, Dim Hapa. We discuss: Personal Growth Finding Your Purpose Finding Alignment and Presence Dim's personal experiences in entrepreneurship and love As discussed in the episode: Dim Hapa on Instagram DimHapa.com Useful links / references for more from us: ProcessingMind.com Our Online Courses CopyTweaker @pircherreid on Instagram @pircherreid on Threads Music by: The Processing Mind

In this episode I have a conversation with the genuinely lovely Anthony Field. We discuss: The decision and impact of expanding The Wiggles group Childhood education and entertainment The Wiggles values and legacy Anthony's personal experiences in parenthood As discussed in the episode: Wiggle and learn on Youtube Beyond Reactions: Nurturing an Emotionally Intelligent, Limitless Generation Useful links / references for more from us: ProcessingMind.com Our Online Courses CopyTweaker @pircherreid on Instagram @pircherreid on Threads Music by: The Processing Mind

In this episode we continue Step Four in Physical Health: Restore Your Healthy Body Composition. Chapters covered in this episode include: Keep yourself honest by tracking Calculate your TDEE Manage calorie / kilojoule intake to create a deficit, surplus or maintenance Find the right balance of macronutrients References from the chapters covered in today's episode: Huberman, A. (2021, April 26). How to Control Your Metabolism by Thyroid & Growth Hormone. Carroll, M. (n.d.). The art of gen pop transformations: female guide book. Useful links / references for more from us: ProcessingMind.com Our Online Courses CopyTweaker @pircherreid on Instagram @pircherreid on Threads Music by: The Processing Mind

In this episode we begin Step Four in Physical Health: Restore Your Healthy Body Composition. Chapters covered in this episode include: Rebuild your understanding of nutrition, a healthy diet and body weight References from the chapters covered in today's episode: Influencers @Hubermanlab and @Biolaynenorton Sørensen LB, R. A. (2005, August). Effect of sucrose on inflammatory markers in overweight humans. Am J Clin Nutr., 421-427. Retrieved from: PubMed Lustig, R. (2015). Is a Calorie a Calorie? Processed Food, Experiment Gone Wrong. Retrieved from: Youtube Greger, M. (2017). How not to die - discover the foods scientifically proven to prevent and reverse disease Hunt, C. (Director). (2012). The Perfect Human Diet [Motion Picture] Buettner, D. (2012). The Blue Zones - 9 lessons for living longer from the people who've lived the longest Useful links / references for more from us: ProcessingMind.com Our Online Courses (includes both FREE mini courses and paid premium courses) CopyTweaker (our tech start-up where you start free and pay only as you grow - to launch any side hustle or business idea, from start-ups to scale-ups) @pircherreid on Instagram @pircherreid on Threads Music by: The Processing Mind

In this episode we cover Step Three in Physical Health: Understand your biology and physiology. Chapters covered in this episode include: Understand the basic body systems and how they interrelate Learn how neurotransmitters, neuromodulators and hormones affect you and how you affect them Gather baseline measurements of your physical health References from the chapters covered in today's episode: Science Learning Hub. (2011, February 1). Body Systems. Retrieved from: Science Learning Hub Cleveland Clinic. (2022). Neurotransmitters. Retrieved from: Cleveland Clinic Hubermanlab podcast - multiple episodes Useful links / references for more from us: ProcessingMind.com Our Online Courses (includes both FREE mini courses and paid premium courses) CopyTweaker (our tech start-up where you start free and pay only as you grow - to launch any side hustle or business idea, from start-ups to scale-ups) @pircherreid on Instagram Music by: The Processing Mind

In this episode we cover Step Two in Physical Health: Focus on re-enabling your body’s self-healing capability. Chapters covered in this episode include: Understand the body’s self-healing capability Understand the biology, physiology and psychology of ‘belief effects’ Focus on prevention of poor health and wellbeing rather than treatment of it Reduce dependence on prescribed medication and pharmaceuticals Relabel ‘alternate therapies’ as ‘preventative therapies’ for overall wellbeing Practice prevention and reduce risks of known and proven causes of cancer and disease Challenge yourself to make change References from the chapters covered in today's episode: National Cancer Institute. (n.d.). Immune System. Retrieved from: National Cancer Institute Colloca, L. (2019). The Placebo Effect in Pain Therapies. Retrieved from: Pub Med Mate, G. (2004). When the body says no: the cost of hidden stress. Kevin J. Gries, U. R. (2018). Cardiovascular and skeletal muscle health with lifelong exercise. Journal of Applied Physiology. Lipton, B. (2015). The biology of belief: Unleashing the power of conciousness, matter and miracles. Manly, C. M. (2019). Joy from fear - Create the Life of Your Dreams by Making Fear Your Friend. The Nutrition Source, Harvard. (n.d.). The Nutrition Source - Disease Prevention. Retrieved from: Harvard School of public health Department of Health, Australia. (n.d.). Preventative Health. Retrieved from: Health.gov.au Useful links / references for more from us: ProcessingMind.com Our Online Courses (includes both FREE mini courses and paid premium courses) CopyTweaker (our tech start-up where you start free and pay only as you grow - to launch any side hustle or business idea, from start-ups to scale-ups) @pircherreid on Instagram Music by: The Processing Mind

In this episode we begin Step One in Physical Health: Listen to and care for your body holistically. Chapters covered in this episode include: Understand the link between physical and mental health Attune to your body holistuically, as an interconnected whole Treat your body with respect Practice good hygeiene and physical care with intention and understanding References from the chapters covered in today's episode: Lipton, B. (2015). The biology of belief: Unleashing the power of conciousness, matter and miracles. Center on the Developing Child Harvard University. (n.d.). ACES and Toxic Stress: Frequently Asked Questions. Retrieved from: Center on the Developing Child Harvard University Oral, R. R. (2016). Adverse childhood experiences and trauma informed care: the future of health care. Pediatric Research, 227-233. Retrieved from: Nature.com Pediatric Research Isabelle M. Mansuy, P. a. (2011). Epigenetics and the Human Brain: Where Nurture Meets Nature. Cerebrum. Bessel A, v. d. (2015). The body keeps the score: brain, mind and body in the healing of trauma. Useful links / references for more from us: Our website at ProcessingMind.com Our Online Courses (includes both FREE mini courses and paid premium courses) CopyTweaker (our tech start-up where you start free and pay only as you grow - to launch any side hustle or business idea, from start-ups to scale-ups) @pircherreid on Instagram Music by: The Processing Mind

This episode is actually my interview on Kris Uy's podcast 'Warrior Kings'. Some of the topics we discuss include: Authentic Self How to have your best day everyday What you can learn from sport Conscious Language Shifts Comfort Zones Homeschooling (including 'unschooling') Learning at your own pace Impact of kids shows on our children How to learn empathy How I create shopping lists for my toddlers Useful links / references for more: Our website at ProcessingMind.com Our Online Courses (includes both FREE mini courses and paid premium courses) CopyTweaker (our tech start-up where you start free and pay only as you grow - to launch any side hustle or idea, from start-ups to scale-ups) @pircherreid on Instagram Music by: The Processing Mind

In this episode we cover Step Six of Mental and Emotional Health: Be Yourself. Chapters covered in this episode include: Love and accept yourself Be authentic and unapologetically you Find comfort in emotional vulnerability Ditch your labels Be your best self Be your own support person Find or create your optimal environment Practice regular self-examination References from the chapters covered in today's episode: Brown, B. (2010). The gifts of imperfection: Let Go of Who You Think You're Supposed to Be and Embrace Who You Are. Hoare, K. (2020, July 10). What is empathy disorder? Retrieved from Counselling Directory:. Psychological Health Care. (2019, November 21). Learn how to self love. Retrieved from Psychological Health Care: Brown, B. (2021). Atlas of the Heart. Seligman, M. (2012). Flourish: a visionary new understanding of happiness and wellbeing. Robbins, A. (2001). Awaken the giant within - take immediate control of your mental, emotional, physical and financial destiny. Horton, T. (2014). The Big Picture: 11 laws that wll change your life. David, S. (2017). Emotional Agility: Get Unstuck, Embrace Change and Thrive in Work and Life. Useful links / references for more from us: Our website at ProcessingMind.com Our Online Courses (includes both FREE mini courses and paid premium courses) CopyTweaker (our tech start-up where you start free and pay only as you grow - to launch any side hustle or idea, from start-ups to scale-ups) @pircherreid on Instagram Music by: The Processing Mind

In this episode we continue Step Five of Mental and Emotional Health: Let Go. Chapters covered in this episode include: Let go of maladaptive coping mechanisms Let go of control Let go of fear of failure Let go of toxic positivity Let go of pessimism Let go of the need to over explain yourself Let go of comparison (except to your previous self) Let go of self righteousness and hubris References from the chapters covered in today's episode: Leaf, C. (2021, September 5). How Over-Explaining is Linked to Trauma + Strategies to Find the Root & Heal. Retrieved from: Dr Leaf Brown, B. (2010). The gifts of imperfection: Let Go of Who You Think You're Supposed to Be and Embrace Who You Are. Cherry, K. (2021). What Is Toxic Positivity? Retrieved from: Very Well Mind David, S. (2017). Emotional Agility: Get Unstuck, Embrace Change and Thrive in Work and Life. Greenberg, M. (2017). The Stress-proof brain: master your emtional response to stress using mindfulness and neuroplasticity. Brown, B. (2021). Atlas of the Heart. Mayo Clinic Staff. (2017, November 18). Narcissistic personality disorder. Retrieved from: Mayo Clinic . Lancer, D. (2018, April 10). Understanding the Mind of a Narcissist. Retrieved from: Psychology Today Gibson, L. C. (2015). Adult Children of Emotionally Immature Parents - How to Heal from Distant, Rejecting, or Self-Involved Parents. Just a reminder that we recently released our website ProcessingMind.com AND Online Course: Redefine Yourself: How to Identify and Rewrite Your Base Programming CopyTweaker: CopyTweaker Instagram: https://www.instagram.com/pircherreid Music by: The Processing Mind

In this episode we begin Step Five of Mental and Emotional Health: Let Go. Chapters covered in this episode include: Let go of 'should's' Let go of grudges Let go of behaviours that no longer serve you Let go of expectations Let go of self-judgement and judgement of others Let go of maladaptive coping mechanisms References from the chapters covered in today's episode: Lipton, B. (2015). The Biology of Belief: Unleashing the power of conciousness, matter and miracles Abhaidev. (2021). The Influencer: Speed Must Have a Limit. Suissa, S. (2023). Ego Part 2. Maraboli, S. (2013). Unapologetically You: Reflections on Life and the Human Experience. Maraboli, S. (2009). Life, the Truth, and Being Free. Brown, B. (2010). The Gifts of Imperfection: Let Go of Who You Think You're Supposed to Be and Embrace Who You Are. Giles, K. (2014). Choosing Clarity: The Path to Fearlessness. Hicks, D. L. (2015). Look into the stillness. Thompson, R. J. (2010). Maladaptive coping, adaptive coping, and depressive symptoms: Variations across age and depressive state. Behaviour Research and Therapy, 459–466. Bourne, E. J. (2020). The Anxiety and Phobia workbook. Just a reminder that we recently released our website ProcessingMind.com AND Our very first Online Course Refine Yourself: How to Identify and Rewrite Your Base Programming Instagram: https://www.instagram.com/pircherreid Music by: The Processing Mind

In this episode are taking a break from our usual approach to do a guided meditation. The skills we are practicing in today's meditation are: Focus, and Presence We're also feeling extremely excited to announce the launch of our website ProcessingMind.com AND Our very first Online Course Refine Yourself: How to Identify and Rewrite Your Base Programming Instagram: https://www.instagram.com/pircherreid Music by: The Processing Mind

In this episode we are finally at the end of Step Four: Heal. Chapters covered in this episode include: Rethink chronic pain Rethink chronic illness References from the chapters covered in today's episode: Butler, D.S and Moseley, L.G. (2020). Explain Pain (second edition). Rediger, J. (2021). Cured - Strengthen your immune system and heal your life. Instagram: https://www.instagram.com/pircherreid Healthier book series available so far: 1. Personal Growth 2. Infinite Intellect 3. Beyond Reactions Patreon: https://www.patreon.com/knowmoredobetter Music by: The Processing Mind

In this episode we continue Step Four: Heal. Chapters covered in this episode include: Reprioritise your internal rules and requirements for success Practice conscious reflection Trust your intuition / listen to what your body is trying to tell you Reframe unhelpful thoughts by speaking kindly to yourself References from the chapters covered in today's episode: Banksy. (2006). Wall and piece Robbins, A. (2001). Awaken the giant within - take immediate control of your mental, emotional, physical and financial destiny. Sansone, R. A. (2012). Rumination: Relationships with Phsyical Health. Innovations in Clinical Neuroscience, 29-34. Breines, J. (2012, April). Call me crazy: The subtle power of gaslighting. Berkeley Science Review. Kahneman, D. (2012). Thinking, Fast and Slow. Sandahl, J. J. (2016). The Danish Way of Parenting - What the Happiest People in the World Know About Raising Confident, Capable Kids. Aron, E. N. (2020). The Highly Sensitive Person: How to Thrive When the World Overwhelms You. Instagram: https://www.instagram.com/pircherreid Healthier book series available so far: 1. Personal Growth 2. Infinite Intellect 3. Beyond Reactions Patreon: https://www.patreon.com/knowmoredobetter Music by: The Processing Mind

In this episode we continue Step Four: Heal. Chapters covered in this episode include: Increase your distress tolerance Confront fears and phobias Confront and challenge your guilt and shame References from the chapters covered in today's episode: Greenberg, M. (2017). The Stress-proof brain: master your emtional response to stress using mindfulness and neuroplasticity. Bessel A, v. d. (2015). The body keeps the score: brain, mind and body in the healing of trauma. Centre for Clinical Interventions . (n.d.). Looking After yourself - Self help guides for anxiety. Retrieved from Centre for Clinical Interventions Bourne, E. J. (2020). The Anxiety and Phobia workbook. Banksy. (2006). Wall and piece. Brown, B. (2021). Atlas of the Heart. Instagram: https://www.instagram.com/pircherreid Healthier book series available so far: 1. Personal Growth 2. Infinite Intellect 3. Beyond Reactions Patreon: https://www.patreon.com/knowmoredobetter Music by: The Processing Mind

In this episode we continue Step Four: Heal. Chapters covered in this episode include: Rewire your brain Practice assessing liklihood and probability to assess risk References from the chapters covered in today's episode: Siegel, D. J. (2010). Mindsight - the new science of personal transformation. Lipton, B. (2015). The biology of belief: Unleashing the power of conciousness, matter and miracles. Siegel, D. (2012). The whole-brain child - 12 revolutionary strategies to nurture your child's developing mind, survive everyday parenting struggles and help your family thrive. Winfrey, O. and Perry, B. (2021). What happened to you? - Conversations on Trauma, Resilience, and Healing. Robbins, A. (2001). Awaken the giant within - take immediate control of your mental, emotional, physical and financial destiny Instagram: https://www.instagram.com/pircherreid Healthier book series: Personal Growth now available on Amazon Patreon: https://www.patreon.com/knowmoredobetter Music by: The Processing Mind

In this episode we continue Step Four: Heal. Chapters covered in this episode include: Identify and challenge your unhealthy core beliefs Identify and unlearn your triggers References from the chapters covered in today's episode: Robbins, A. (2001). Awaken the giant within - take immediate control of your mental, emotional, physical and financial destiny. Centre for Clinical Interventions. (n.d.). What are core beliefs. Retrieved from Centre for Clinical Interventions PositivePsychology.com. (n.d.). Table of common core beliefs. Retrieved from PositivePsychology.com Raypole, C. (2020, November 13). How to identify and manage your emotional triggers. Retrieved from Healthline Dana, D. (2018). The Polyvagal theory in therapy: engaging the rhythym of regulation. Instagram: https://www.instagram.com/pircherreid Healthier book series: Personal Growth now available on Amazon Patreon: https://www.patreon.com/knowmoredobetter Music by: The Processing Mind

In this episode we continue Step Four: Heal. Chapters covered today include: Reparent yourself / heal your inner child References from the chapters covered in today's episode: Van der Kolk, B.(2015). The Body keeps score: mind, brain and body in the transformation of trauma. Instagram: https://www.instagram.com/pircherreid Healthier book series: Personal Growth now available on Amazon Patreon: https://www.patreon.com/knowmoredobetter Music by: The Processing Mind

In this episode we continue Step Four: Heal. Chapters covered today include: Own your feelings (take responsibility for your feelings) Identify and process past traumas and unhelpful learned behaviours References from the chapters covered in today's episode: Siegel, D. (2012). The whole-brain child - 12 revolutionary strategies to nurture your child's developing mind, survive everyday parenting struggles and help your family thrive. Perry and Winfrey (2021). What happened to you? - Conversations on Trauma, Resilience, and Healing. Neufield and Mate (2019). Hold On to Your Kids: Why Parents Need to Matter More Than Peers. Mate, G. (2004). When the body says no: the cost of hidden stress. ACEs too high. (n.d.). What ACEs/PCEs do you have? Retrieved from: Adverse Childhood Experiences Van der Kolk, B.(2015). The Body keeps score: mind, brain and body in the transformation of trauma. Instagram: https://www.instagram.com/pircherreid Healthier book series: Personal Growth now available on Amazon Patreon: https://www.patreon.com/knowmoredobetter Music by: The Processing Mind

In this episode we continue Step Four: Heal, and then we just chat for a while on broader topics. Chapters covered today include: Create a safe space for processing and healing Practice asking whether you are safe or unsafe and responding accordingly (instead of reacting) Feel your feelings References from the chapters covered in today's episode: LePera, D. N. (2022). How to Meet your self Siegel, D. J. (2010). Mindsight - the new science of personal transformation. Mate, G. (2004). When the body says no: the cost of hidden stress Jensen, J. (2021). Shame Mud Greenberg, M. (2017). The Stress-proof brain: master your emtional response to stress using mindfulness and neuroplasticity. Gottman, J. M. (2015). The seven principles for making marriage work: A practical guide from the country's foremost relationship expert References from the rest of the episode: Movies: You've got mail (1998), Click (2006) TV shows: Bluey, Rick and Morty, Disenchantment Podcasts: The Mel Robbins Show, Huberman lab Ted Talks: Celeste Headlee on 10 ways to have a better conversation Books: The Power of Now by Eckhart Tolle, Full Catastrophe Living by Jon Kabat-Zinn, Friends Lovers and the Big Terrible thing by Matthew Perry, Hitchikers Guid to the Galaxy by Douglas Adams Influencers (instagram): @sternasuissa, @mahacopyco, @lexfriedman, @hubermanlab, @brenebrown Instagram: https://www.instagram.com/pircherreid Healthier Book 1 - Personal Growth: Available on Amazon Patreon: https://www.patreon.com/knowmoredobetter

In this episode we finish up with Step Three in Emotional and Mental Health: Restore and maintain your energy balance (fill your cup) and make a start on Step Four: Heal. Chapters covered today include: Sprinkle magic throughout your life Learn how to transform your mood Give yourself permission and opportunity to enjoy your life Introduction to Step Four: Heal Take responsibility for your mental health References from today's episode: Lotte Veenstra, I. K. (2017). Embodied moodregulation: the impact of body posture on mood recovery, negative thoughts, andmood-congruent recall. Cognition and Emotion, 31. LePera, D. N. (2021). How to do the work- recognize your patterns, heal from your past + create your self. Lipton, B. (2015). The biology ofbelief: Unleashing the power of conciousness, matter and miracles Gibson, L. C. (2015). Adult Children of Emotionally Immature Parents - How to Heal from Distant, Rejecting, orSelf-Involved Parents. Pies, R. W. (2020, December 15). Psychiatryand the Dark Night of the Soul. Retrieved from: Psychiartic Times Moore, T. (2004). Dark Nights of the Soul. Kolk, B. v. (2015). The Body keepsscore: mind, brain and body in the transformation of trauma. Perry, B and Winfrey, O. (2021). What happened toyou? - Conversations on Trauma, Resilience, and Healing. Mate, G. (2004). When the body says no:the cost of hidden stress. Bourne, E. J. (2020). The Anxiety andPhobia workbook. Instagram: https://www.instagram.com/pircherreid Healthier Book 1 - Personal Growth: Available on Amazon Patreon: https://www.patreon.com/knowmoredobetter

In this episode we continue working through Step Three in Emotional and Mental Health: Restore and maintain your energy balance (fill your cup). Chapters covered today include: Schedule time every day for processing Meditate daily Spend at least two hours in nature every week Spend time on hobbies, rest and general activities you enjoy Practice regular self-care not just ‘after-care’ References from today's episode: Brady, K. (2020, may 20). What does processing your feelings even mean? Retrieved from: Shondaland Tolle, E. (1997). The Power of Now: A guide to spiritual enlightenment Bourne, E. J. (2020). The Anxiety and Phobia workbook. Meditation: In Depth. (2016). Retrieved from: National Center for Complementary and Integrative Health Sukel, K. (2019, April 19). Understanding the Power of Meditation. Retrieved from: BrainFacts.org Siegel, D. J. (2010). Mindsight - the new science of personal transformation. Lappe, M. (2017, April 26). 10 Meditation Tips from the Soothing Voice Behind the Headspace App. Retrieved from: Self.com Sokal, G. C. (2012). Earthing: Health Implications of Reconnecting the Human Body to the Earth's Surface Electrons. Journal of Environmental and Public Health. Robbins, J. (2020, January 9). Ecopsychology: How Immersion in Nature Benefits Your Health. Retrieved from: Yale School of Environment White, M. A. (2019). Spending at least 120minutes a week in nature is associated with good health and wellbeing. Scientific Reports. Retrieved from: Nature.com Tawwab, N. G. (2021). Set boundaries, find peace: a guide to reclaiming yourself. Instagram: https://www.instagram.com/pircherreid Healthier Book 1 - Personal Growth: Available on Amazon Patreon: https://www.patreon.com/knowmoredobetter

In this episode we begin working through Step Three in Emotional and Mental Health: Restore and maintain your energy balance (fill your cup). Chapters covered today include: Learn ways to ground yourself and return to the present Learn to self-regulate and complete the stress cycle Identify your glimmers and practice daily gratitude Enjoy creativity Practice positive self-talk Practice self-compassion and forgiveness Journal regularly References from today's episode: Korb, A. (2015). The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time. Raypole, C. (2020, November 13). How to identify and manage your emotional triggers. Retrieved from Healthline Sokal, G. C. (2012). Earthing: Health Implications of Reconnecting the Human Body to the Earth's Surface Electrons. Journal of Environmental and Public Health. Bourne, E. J. (2020). The Anxiety and Phobia workbook. Shetty, J. (2020). Think Like a Monk - How to train your mind for peace and purpose everyday Nagoski, E. N. (2019). Burnout: The Secret to Unlocking the Stress Cycle. LePera, D. N. (2021). How to do the work - recognize your patterns, heal from your past + create your self. Sapolsky, R. M. (2004). Why Zebras don't get ulcers - the acclaimed huide to stress, stress-related diseases, and coping. Rediger, J. (2021). Cured - Strengthen your immune system and heal your life. Chowdhury, M. R. (2022). The Neuroscience of Gratitude and How It Affects Anxiety & Grief. Retrieved from Positive Psychology Brown, B. (2021). Atlas of the Heart. Sharma, R. (2015, January 8). Facebook post on gratitude. Huberman, A. (2021, November 22) The Science of Gratitude & How to Build a Gratitude Practice Mate, G. (2004). When the body says no: the cost of hidden stress. Kahneman, D. (2012). Thinking, Fast and Slow. Mayo Clinic. (2020, November 13). Forgiveness: Letting go of grudges and bitterness. Retrieved from Mayo Clinic Siegel, D. J. (2010). Mindsight - the new science of personal transformation. Murray, B. (2002, June). Writing to heal. Retrieved from American Psychological Association Wilhelm, K. A. (2018, January 02). Emotional and physical health benefits of expressive writing. Retrieved from Cambridge University Press: Emotional and physical health benefits of expressive writing Instagram: https://www.instagram.com/pircherreid Healthier Book 1 - Personal Growth: Available on Amazon Patreon: https://www.patreon.com/knowmoredobetter

In this episode we continue working through Step Two in Emotional and Mental Health: Protect your energy balance. Chapters covered today include: Avoid creating your own stress Minimise your mental load Destabilise / reject urgency culture Be selective about your media consumption Create your own space References from today's episode: Seneca, L. A. (c. 65 AD). Letters from a Stoic. LePera, D. N. (2021). How to do the work - recognize your patterns, heal from your past + create your self. Eatough, E. (2022, January 4). What is mental load? Recognize the burden of invisible labor. Retrieved from BetterUp Instagram: https://www.instagram.com/pircherreid Healthier Book 1 - Personal Growth: Available on Amazon Patreon: https://www.patreon.com/knowmoredobetter

In this episode we continue working through Step Two in Emotional and Mental Health: Protect your energy balance. Chapters covered today include: Challenge automatic thoughts and self-criticism Consciously choose how you respond Avoid toxic empathy or being the 'fixer' References from today's episode: Sterner, T. (2012). The Practicing Mind: Bringing Discipline and Focus into Your Life The Kaleidoscope Group. (2020, April 15). A Blueprint for transforming communication: reactions vs responses. Retrieved from The Kaleidoscope Group Lipton, B. (2015). The biology of belief: Unleashing the power of conciousness, matter and miracles Mark Williams, D. P. (2011). Mindfulness - A Practical Guide to Finding Peace in a Frantic World Instagram: https://www.instagram.com/pircherreid Healthier Book 1 - Personal Growth: Available on Amazon Patreon: https://www.patreon.com/knowmoredobetter

In this episode we begin working through Step Two in Emotional and Mental Health: Protect your energy balance. Chapters covered today include: Seek help Build up your support network / Find your people Be present and practice mindfulness Set your personal boundaries and learn to say no Trigger warning: Please note that today's episode includes references to suicide References from today's episode: Brown, B. (2021). Atlas of the Heart. Barnes, A. (2018). How To Be Resilient. Shetty, J. (2020). Think Like a Monk - How to train your mind for peace and purpose everyday. Siegel, D. J. (2010). Mindsight - the new science of personal transformation. Christina Congelton, B. H. (2015, January 08). Mindfulness can literally change your brain. Retrieved from Harvard Business Review Tolle, E. (2005). A New Earth: Awakening to your life's purpose. Tawwab, N. G. (2021). Set boundaries, find peace: a guide to reclaiming yourself. Brown, B. (2010). The gifts of imperfection: Let Go of Who You Think You're Supposed to Be and Embrace Who You Are. Instagram: https://www.instagram.com/pircherreid Patreon: https://www.patreon.com/knowmoredobetter

In this episode we finish Step One in Emotional and Mental Health. Chapters covered today include: Understand the source and role of your inner critic References from today's episode: Gibson, L. C. (2015). Adult Children of Emotionally Immature Parents - How to Heal from Distant, Rejecting, or Self-Involved Parents Brown, B. (2021). Atlas of the Heart Lancer, D. (2014). Conquering shame and co-dependecy Press, J. (2018, october 19). The Dark Night of the Soul: Understanding Amidst the Absence of Meaning. Retrieved from The Aperion Blog New Haven. (n.d.). Understanding Enmeshment: Definition, Causes & Signs You May Need Help. Retrieved from New Haven Pueblo, Y. (2022). Lighter - let go of the past connect with the present expand the future Instagram: https://www.instagram.com/pircherreid Patreon: https://www.patreon.com/knowmoredobetter

In this episode we continue Step One in Emotional and Mental Health - discussing emotions, needs and rights. Chapters covered today include: Learn to identify the symptoms of nervous system activation Practice viewing your emotions as weather conditions Expand your emotional vocabulary and allow yourself to experience emotions fully Listen to / lean into your emotions as expressions of unmet needs Understand your hierarchy of needs Learn your personal rights References from today's episode: Brown, B. (2021). Atlas of the Heart. Cherney, K. (2019, August 15). The link between depression, anxiety, and excessive sweating (hyperhidrosis). Retrieved from: Healthline LePera, D. N. (2021). How to do the work - recognize your patterns, heal from your past + create your self. Sapolsky, R. M. (2004). Why Zebras don't get ulcers - the acclaimed huide to stress, stress-related diseases, and coping. Wittgenstein, L. (1922). Tractus Logico-Philosophiicus. Manly, C. M. (2019). Joy from fear - Create the Life of Your Dreams by Making Fear Your Friend. Damasio, A. (2012). Self comes to mind - constructing the conscious brain. Maslow, A. (1943). A theory of human motivation. Pyschological Review, 370-396 Bourne, E. J. (2020). The Anxiety and Phobia workbook. Instagram: https://www.instagram.com/pircherreid Patreon: https://www.patreon.com/knowmoredobetter

In this episode we begin Part Two Individual Health. Starting first with Emotional and Mental Health. Step One - build broader understanding for self-awareness. Chapters covered today include: Emotional and Mental Health Introduction Understand the basic mechanics of the brain and nervous system References from today's episode: S Mason, A. F. (2013). Abuse victimization in childhood or adolescence and risk of food addiction in adult women. Obesity, 775-781 U.S. Department of Health & Human Service. (2022, February 2). What Is Mental Health? Retrieved from: MentalHealth.gov Perry, B. and Winfrey O. (2021). What happened to you? - Conversations on Trauma, Resilience, and Healing A Schoeder, G. v. (2019). Misophonia is associated with altered brain activity in the auditory cortex and salience network. Scientific reports Rediger, J. (2021). Cured - Strengthen your immune system and heal your life Huberman, A. (2021, January 4). How your brain works Siegel, D. (2012). The whole-brain child - 12 revolutionary strategies to nurture your child's developing mind, survive everyday parenting struggles and help your family thrive Siegel, D. J. (2010). Mindsight - the new science of personal transformation Korb, A. (2015). The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time Sapolsky, R. M. (2004). Why Zebras don't get ulcers - the acclaimed guide to stress, stress-related diseases, and coping Instagram: https://www.instagram.com/pircherreid Patreon: https://www.patreon.com/knowmoredobetter

In this episode we will cover step 5 and 6 of Personal Growth - Strike a balance and Aim for continuous improvement. Chapters covered today include: Do not neglect any individual area of health Avoid taking on too much at a time Aim for progress over perfection Rest, take breaks and enjoy life Practice Patience Learn how to get back on track Build self-awareness and regularly self-assess Aim for consistency Accept the interconnectedness of all areas of health Understand and utilise the limitless and contagiousness of universal energy Revisit past information for new learnings Accept that it is never too late in life to embrace change Continue the steps for personal growth on repeat for life References from today's episode: Jung, C. (1995). Memories, Dreams, Reflections Korb, A. (2015). The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time Centre for Clinical Interventions. (n.d.). Self Help resources on perfectionism. Retrieved from: Centre for Clinical Interventions Centre for Clinical Interventions. (n.d.). Understanding Procrastination. Retrieved from: Centre for Clinical Interventions Robbins, A. (2001). Awaken the giant within - take immediate control of your mental, emotional, physical and financial destiny Horton, T. (2014). The Big Picture: 11 laws that wll change your life Adam Kramer, J. G. (2014). Experimental evidence of massive-scale emotional contagion through social networks. Proceedings of the National Academy of Sciences of the United States of America Christakis, J. H. (2008). Dynamic spread of happiness in a large social network: longitudinal analysis over 20 years in the Framingham Heart Study. BMJ. Byrne, R. (2006). The Secret Richins, M. (2012). When Wanting Is Better than Having: Materialism, Transformation Expectations, and Product-Evoked Emotions in the Purchase Process. 1-18 Perry, B. and Winfrey O. (2021). What happened to you? - Conversations on Trauma, Resilience, and Healing Rediger, J. (2021). Cured - Strengthen your immune system and heal your life Instagram: https://www.instagram.com/pircherreid Patreon: https://www.patreon.com/knowmoredobetter

In this episode we will cover step 3 and 4 of Personal Growth - Use your circumstances to your advantage and Track progress. Chapters covered today include: Work with the principle of good enough Lean into your strengths Utilise your most productive hours Acknowledge and respect the season of life you are in Accept what you cannot change and change what you cannot accept Avoid comparison Clearly define and write down your goals Write out your goals and track your progress Do not expect immediate results Run your own race Celebrate learnings, progress and wins References from today's episode: Ratnapalan, S. a. (2009). To be good enough. Canadian family physician Medecin de famille canadien, 55, 239-42. Retrieved from PubMed Central Horton, T. (2014). The Big Picture: 11 laws that will change your life Ferriss, T. (2007). The 4-Hour Workweek: Escape 9-5, Live Anywhere and Join the New Rich Brown, B. (2021). Atlas of the Heart Lee, J. K. (2020). The effects of social comparison orientation on psychological well-being in social networking sites: Serial mediation of perceived social support and self-esteem. Current Psychology (New Brunswick, N.J.). Retrieved from PubMed Central Robbins, A. (2001). Awaken the giant within - take immediate control of your mental, emotional, physical and financial destiny Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones Instagram: https://www.instagram.com/pircherreid Patreon: https://www.patreon.com/knowmoredobetter

In this episode we will continue with step two of Personal Growth - Challenge yourself to make change. Chapters covered today include: Break goals down into sizeable chunks Start forming healthier habits Utilise the law of least effort instead of relying on motivation Get organised Utilise the compound benefit of progressive overload Commit to the changes Be willing to suck at something and embrace the messy middle References from today's episode: Korb, A. (2015). The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time Guise, S. (2013). Mini Habits: Smaller Habits, Bigger results LePera, D. N. (2021). How to do the work - recognize your patterns, heal from your past + create your self Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones Frothingham, S. (2019, October 24). How long does it take for a new behaviour to become automatic. Retrieved from Healthline Kahneman, D. (2012). Thinking, Fast and Slow Currey, M. (2013). Daily Rituals: How Artists Work Kondo, M. (2014). The life-changing magic of tidying up: The japanese art of decluttering and organizing Robbins, A. (2001). Awaken the giant within - take immediate control of your mental, emotional, physical and financial destiny Horton, T. (2014). The Big Picture: 11 laws that will change your life Instagram: https://www.instagram.com/pircherreid Patreon: https://www.patreon.com/knowmoredobetter

In this episode we make a start on step two of Personal Growth - Challenge yourself to make change. Chapters covered today include: Identify your breaking point and avoid it Take action in the present for your future self Identify and actively change your learned behaviours Get out of your comfort zone Identify your weaknesses and actively work on them References from today's episode: Robbins, A. (2001). Awaken the giant within - take immediate control of your mental, emotional, physical and financial destiny. Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones . David, S. (2017). Emotional Agility: Get Unstuck, Embrace Change and Thrive in Work and Life. Wachowski, L. W. (Director). (1999). The Matrix [Motion Picture]. Ariely, D. (2008). Predictably Irrational: The hidden forces that shape our decisions. Lindberg, S. (2019, January 3). Eustress: The Good Stress. Retrieved from Healthline Kahneman, D. (2012). Thinking, Fast and Slow. Instagram: https://www.instagram.com/pircherreid Patreon: https://www.patreon.com/knowmoredobetter

In this episode I pick up where we left off from the steps from personal growth (also known as the core skills for getting the most out of the book and life in general). We're still in Step One: Take responsibility, and topics covered include: Stop confusing luck with hard work Master your mind Regularly self reflect and self examine References from today's episode: Pressfield, S. (2011). Do the work Robbins, A. (2001). Awaken the giant within - take immediate control of your mental, emotional, physical and financial destiny Jami, C. (2016). Healology Goggins, D. (2018). Can't hurt me: Master your mind and defy the odds Manly, C. M. (2019). Joy from fear - Create the Life of Your Dreams by Making Fear Your Friend Kahneman, D. (2012). Thinking, Fast and Slow Instagram: https://www.instagram.com/pircherreid Patreon: https://www.patreon.com/knowmoredobetter

In this episode I begin sharing the steps from personal growth (also known as the core skills for getting the most out of the book and life in general). I make a start on Step One: Take responsibility. Topics covered include: Define your priorities and dedicate time to them accordingly Keep the bigger picture and end goals in mind Foster a growth mindset Just do the work References from today's episode: Shetty, J. (2020). Think Like a Monk - How to train your mind for peace and purpose everyday Horton, T. (2014). The Big Picture: 11 laws that wll change your life Buettner, D. (2012). The Blue Zones - 9 lessons for living longer from the people who've lived the longest Ware, B. (2019). The Top Five Regrets of the Dying - Life Transformed by the Dearly Departing Dweck, C. (2015, September 22). Carol Dweck Revisits the 'Growth Mindset'. Retrieved from Education Week Seligman, M. (2012). Flourish: a visionary new understanding of happiness and wellbeing Heijer, A. D. (2018). Nothing you don't already know Susan David - Emotional Agility: Get unstuck, embrace change, and thrive in work and life Huberman, A. (2021, January 4). How your brain works LePera, D. N. (2021). How to do the work - recognize your patterns, heal from your past + create your self Instagram: https://www.instagram.com/pircherreid Patreon: https://www.patreon.com/knowmoredobetter

My name is Lisa and I'm writing a book about health. This podcast is how I share what I've written so far to share my learnings to date and to receive feedback on areas where there may be more information that I need to investigate to challenge or extend my current learnings. In this episode I introduce the podcast, my book and myself. We discuss the different areas of health to be covered throughout our journey together, and begin the initial discussion of our exploration of the interconnected foundational steps to level up to our healthiest selves as individuals, in relation to each other and collectively as a society. Instagram: https://www.instagram.com/pircherreid Patreon: https://www.patreon.com/knowmoredobetter