Self-Care Practices

Mindful: Getting off Auto Pilot and Living Life as if it Matters

Micki Fine Mindfulness Self-Care HoustonSelf-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.

Rumi The Guest House

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Micro Self-Care for Therapists (and other Healing Professionals)

self-care for therapists

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.

Paul Gilbert Emotional Regulation
Paul Gilbert Emotional Regulation
Mark Williams Exhaustion Funnel
Mark William’s Exhaustion Funnel
Peter Levine Holding Pose
Peter Levine Holding Pose

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.”)

Resources

Self-Care for Moms

Randi Rubenstein Self-Care HoustonSelf-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

Building Trust in a Culture of Distrust

Building Trust
Photo by Michael Quinn

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.

Love is PatientResources from this Episode

Anxiety and Shame Resilience

 

Jennifer Christian Anxiety

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.

Paul Gilbert Emotional Regulation

yerkses dodson curve
Yerkses Dodson Curve

Resources from this Episode:

Anxiety Cycle

Jennifer Christian Anxiety Cycle

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.

Jennifer Christian AnxietyResources from this Episode:

 

 

Making Meaningful Decisions

Making Meaningful Decisions

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.

 

Making Decisions

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The Anatomy of Trust

Brene Brown TrustHealthy 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:

BOUNDARIES
(“THERE IS NOT TRUST WITHOUT BOUNDARIES.”)

RELIABILITY
(“I CAN ONLY TRUST YOU IF YOU DO WHAT YOU SAY YOU’LL DO” AGAIN AND AGAIN.)

ACCOUNTABILITY
(“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.”)

VAULT
(KEEPING A CONFIDENCE)

INTEGRITY
(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.”)

NON-JUDGMENT
(YOU AND I BOTH CAN STRUGGLE AND ASK FOR HELP)

GENEROSITY
(“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.”)

Sleep

Shannon McLain Sleep

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:

Thrive Trauma Informed Yoga

Elizabeth Haberer Thrive Trauma Informed Yoga

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:

Lion’s Breath