Self-Care Houston, Episode 15: Micki Fine joins Jennifer in a conversation about the importance of developing mindful daily living: “Waking up to life and what it means to be fully human.” Micki is the founder and director of Mindful Living and pioneer of mindfulness in Houston, Texas. She is the author of, “The Need to Please: Mindfulness Skills for Gaining Freedom from Chronic People Pleasing and Approval Seeking.” She is also in the process of publishing a children’s book about Loving Kindness. You can find Micki and her mindfulness workshops at Living Mindfully. Subscribe in iTunes.
- The Need to Please: Mindfulness Skills for Gaining Freedom from Chronic People Pleasing and Approval Seeking, by Micki Fine
- @Kids Loving Kindness Facebook Page
- Mindful Living Workshops
Self-Care Houston, Episode 14: In this solo podcast, Jennifer Christian shares micro self-care practices for therapists and other healing professions (physicians, spiritual leaders, etc). Jennifer introduces tiny little practices to sprinkle throughout the day that reduce the possibility of burnout and build resilience during times of crisis. Subscribe in iTunes.
A Day Sprinkled with Micro Self-Care
(Grounding, Energizing, and Relaxing Practices, Ashley Davis Bush)
- Wake up – All You Need is Love (Grounding, Web of Interconnectedness) – Grounding
- Drive to Work – Dashboard Breathing (Gratitude, Breath Work) – Grounding, Relaxing
- Breathing in I calm my body, breathing out I smile. Dwelling in this present moment, this moment is full of wonder. (Thich Nhat Hahn)
- Before you begin your day: Rock of Connectedness – Grounding
- Before each session: Door Knob of Meaning – Grounding
- Mid-day break: Holding Pose (with breathing) – Relaxing
- Nap (Actually macro care… but, I am one of those people that do better with one J)
- Qi Gong (7 minutes of magic) – Energizing
- At end of workday: Punch Out Positive (H.E.A.L.) – Think of 3 things you did well and hold the good for 20 seconds for each one (Hardwiring Happiness, Rick Hanson): Energizing
- Driving home: Grove of Trees – Grounding
- Highs and Lows with family members or a good friend – Grounding, Connecting
- Hip flexor stretches – Relaxing, Letting go (Yoga Journal)
- Go to Sleep – Gratitude breath prayer or breathing practice (Relaxing, Grounding)
- (Bush, Ashley Davis (2015). “Simple Self-Care for Therapists: Restorative Practices to Weave Through Your Work Day.”)
- Bush, Ashley Davis (2015). “Simple Self-Care for Therapists: Restorative Practices to Weave Through Your Work Day.”
- Muller, Wayne (1999). “Sabbath: Finding Rest, Renewal, and Delight in Our Busy Lives.”
- Williams, Mark and Penman, Danny (2011). “Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World.”
- Daniel Goleman’s TED talk, “Why Aren’t We More Compassionate?”
Self-Care Houston, Episode 13: Randi Rubenstein joins Jennifer in a conversation about self-care and what that means as a mom. Randi and Jennifer talk about their own experiences as moms and how they continue to learn what self-care looks like in the context of a marriage and family. Randi is the author of “The Parent Gap,” and a fellow mama in the trenches that facilitates transformational teacher trainings and parent coaching since 2007. Randi helps parents replace negative patterns such as threats, bribing and name calling with a new positive parenting toolbox that inspires rather than backfires during the teen years. Subscribe in iTunes.
Resources from this Episode
Self-Care Houston, Episode 12: Dr. Jeff Christian joins Jennifer in a conversation about how to build communities of trust within a larger culture that cultivates distrust. How can we build resilient practices into our marriages, families, and local communities that will help us address challenges in healthier ways? Jeff is the preaching minister at the Bering Drive Church of Christ in the Galleria area of Houston. Subscribe in iTunes.
Brené Brown’s talk, “The Anatomy of Trust“
David Steindl-Rast’s TED talk, “Want to Be Happy? Be Grateful“
Self-Care Houston, Episode 11: In this solo podcast, Jennifer Christian continues her discussion about anxiety from Episode 10, Anxiety Cycle. Jennifer discusses how building emotional regulation muscles and practicing shame resilience add to the self-care toolbox. Subscribe in iTunes.
Resources from this Episode:
- Kim Fredrickson, “Give Yourself a Break: Turning Your Inner Critic into a Compassionate Friend“
- Wonder Woman Learns Health Boundaries
- Writing Your Own Self-Care List
Brené Brown, “The Anatomy of Trust“
- Brené Brown interview with Oprah, “Shame Resilience“
- Kelly McGonigal’s TED talk: “Make Stress Your Friend“
- Breathing and Meditation App, Calm.com
- Emotional Freedom Tapping
- Savor Gratitude Blog
Self-Care Houston, Episode 10: In this solo podcast, Jennifer Christian shares her journey with anxiety/panic attacks. Jennifer talks about where anxiety comes from and how we get caught in anxiety cycles. Subscribe in iTunes.
- Kelly McGonigal TED Talk, “Make Stress Your Friend.”
- Mark Williams’ Mindfulness Meditations, “Finding Peace in a Frantic World.”
- Interview with Shannon McClain on Self-Compassion
- Interview with Elizabeth Haberer about Thrive Yoga for Anxiety
- Interview with Kim Fredrickson, Going Through Difficult Times
- The Anxiety Podcast with Tim J.P. Collins
- Not Another Anxiety Show with Kelly Walker
Self-Care Houston, Episode 9: Kathleen Straker joins Jennifer in a conversation about a process of decision making that brings joy to life in a way that aligns with your values. Kathleen works with students from around the globe through her learning strategies workshops and individual academic coaching sessions. She has also coauthored three books for students in the health sciences. You can find Kathleen at Vital Study Skills. Subscribe in iTunes.
Resources from this episode:
- Sleeping with Bread: Holding What Gives You Life, by
- Discernment: The Art of Choosing Well, by
- Podcast about simplifying your life with the exercise on life priorities by Monica Ricci. It begins on March 27, 2007 and ends on July 23rd.
- Study Without Stress: Mastering Medical Sciences (Surviving Medical School Series), by Kathleen Straker and Eugenia Kelman
- Six Steps to College Success: Learning Strategies for STEM Students, by Kathleen Straker and Eugenia Kelman
- Vital Skills, by Kathleen Straker and Eugenia Kelman
- Why Lawyers Should Embrace Compassion
- Finding Meaning in Medicine
Healthy relationships are built by cultivating trust. But, what does that mean? In her recent talk, “The Anatomy of Trust,” Dr. Brené Brown shares key components that are the hallmarks of trusting relationships with others and with yourself.
In her talk, Brené shares Charles Feltman’s “most beautiful definition of trust:”
“Trust is choosing to make something important to you vulnerable to the actions of someone else.”
Brené continues: “Feltman says the opposite is the essence of distrust: “What I’ve shared with you, that is important to me, is not safe with you.”
Basically, “When we trust, we are braving connection with someone. So what is trust?” Brené gives us the acronym BRAVING, which forms the anatomy of trust:
(“THERE IS NOT TRUST WITHOUT BOUNDARIES.”)
(“I CAN ONLY TRUST YOU IF YOU DO WHAT YOU SAY YOU’LL DO” AGAIN AND AGAIN.)
(“I CAN ONLY TRUST YOU IF WHEN YOU MAKE A MISTAKE, YOU’RE WILLING TO OWN IT, APOLOGIZE FOR IT AND MAKE AMENDS. I CAN ONLY TRUST YOU IF WHEN I MAKE A MISTAKE, I AM ALLOWED TO OWN IT, APOLOGIZE AND MAKE AMENDS.”)
(KEEPING A CONFIDENCE)
(BROWN’S DEFINITION OF INTEGRITY: “CHOOSING COURAGE OVER COMFORT, CHOOSING WHAT’S RIGHT OVER WHAT’S FUN, FAST OR EASY, AND PRACTICING YOUR VALUES NOT JUST PROFESSING YOUR VALUES.”)
(YOU AND I BOTH CAN STRUGGLE AND ASK FOR HELP)
(“OUR RELATIONSHIP IS ONLY A TRUSTING RELATIONSHIP IF YOU CAN ASSUME THE MOST GENEROUS THING ABOUT MY WORDS, INTENTIONS AND BEHAVIORS. AND THEN CHECK IN WITH ME.”)
Self-Care Houston, Episode 8: Shannon McLain joins Jennifer in a conversation about sleep and intentional practices that can improve sleep. Shannon is a mind-body medicine practitioner and certified health and wellness coach at The Center for Intentional Healing. Subscribe in iTunes.
Resources from this episode:
Self-Care Houston, Episode 7: Elizabeth Haberer joins Jennifer in a conversation about Thrive Trauma Informed Yoga. Trauma Informed Yoga can increase connection with the breath, enabling the brain to become less aroused, and relaxation to begin. A yoga practice partners beautifully with specialized trauma therapies such as EMDR, Emotional Dysregulation, Compassion Focused, etc. Elizabeth Haberer is an LCSW, Psychotherapist, and a yoga instructor. Subscribe in iTunes.
Resources from Episode:
- Elizabeth Haberer’s Thrive Trauma Informed Yoga Classes
- How Yoga Helps Survivors of Trauma
- The Role of Yoga in Healing Trauma
- Krista Tippet’s interview with Bessel van der Kolk about how bodywork like yoga or eye movement therapy can restore a sense of goodness and safety.
- Alternate Nostril Breathing