Lives of Courage with Jessica Stong
By Lives of Courage with Jessica
Lives of Courage with Jessica StongMay 13, 2024
Navigating Emotional Exhaustion: Strategies for Renewal and Resilience
Episode Description:
In this installment of the Lives of Courage podcast, Jessica addresses the pressing issue of emotional exhaustion. She explores how it affects our everyday lives and offers methods for recovery. The episode differentiates emotional exhaustion from burnout, includes personal anecdotes, and provides practical advice for managing and healing emotional weariness. Jessica also introduces a weekly challenge to help listeners develop a self-care routine that fosters emotional health. Tune in for insightful discussions, reflective questions, and practical steps to rejuvenate your spirit and live with bravery.
Show Notes:
Introduction:
Today's focus: Understanding emotional exhaustion, its impacts, and recovery strategies.
Understanding Emotional Exhaustion:
Personal experience of handling multiple roles and the resulting emotional exhaustion.
Explanation: Emotional exhaustion is the sensation of being emotionally overextended and exhausted by cumulative stress.
Emotional Exhaustion vs. Burnout
Practical Strategies for Recovery:
Journaling for Emotional Release:
Tip: Dedicate a few minutes daily to express your thoughts and emotions through writing.
Incorporating Physical Activity:
Tip: Choose a physical activity you enjoy and aim for at least 30 minutes several times weekly.
Practicing Gratitude:
Tip: Daily, note three things you are thankful for.
Research and Insights:
Studies on chronic stress and its link to emotional exhaustion.
Reflection prompt: Pinpoint the primary sources of your emotional exhaustion and ways to mitigate them.
Instagram Q&A:
Managing self-care alongside obligations.
Tips for incorporating self-care practices into everyday life.
Weekly Challenge:
Devise a self-care plan.
Choose three activities that promote joy and relaxation.
Integrate these into your weekly schedule and observe their effects on your mood and energy.
Conclusion:
Reminder: Recovery from emotional exhaustion is a gradual process.
Encouragement to treat yourself with compassion and prioritize self-care.
Call to action: Share this episode with others who might find it useful and join us next week for more guidance and strategies to live courageously.
Connect with Us:
Explore more resources and information on our website: Lives of Courage
Listener Feedback:
We value your feedback! Leave a review and share how this episode impacted you.
Thank you for joining and contributing to the Lives of Courage community!
Burnout Through the Enneagram: A Guide to Understanding Your Stress Triggers
Description:
In this episode of "Lives of Courage," host Jessica Stong dives deep into the Enneagram, revealing how each personality type uniquely encounters and can combat burnout. Discover the specific stress triggers for your Enneagram type and learn practical, tailored strategies to prevent burnout before it starts. Jessica provides a comprehensive guide to maintaining emotional balance and resilience, offering insights that will empower you to live a more fulfilled and less stressed life. Join us as we explore personalized pathways to wellness and learn how to turn your understanding of the Enneagram into effective burnout prevention.
Connect with Us:
- Website: Lives of Courage
- Instagram: @livesofcourage
- Email: hello@jessicastong.com
Thank you for tuning in to "Lives of Courage." Remember, understanding your stress triggers through the Enneagram is the first step toward a more balanced and resilient life. Join us next time as we continue to explore the pathways to courage and wellness!
Show Notes:
Introduction
- Overview of the episode: How the Enneagram informs our understanding of burnout.
- The importance of recognizing early signs of burnout and using the Enneagram for personalized stress management.
What is Burnout?
- Definition and symptoms of burnout.
- How burnout differs from ordinary fatigue and stress.
- The role of lifestyle, personality, and external pressures in leading to burnout.
The Enneagram and Burnout
- A brief overview of the Enneagram and its relevance to mental health and wellness.
- Detailed exploration of each Enneagram type:
- Type 1: The Perfectionist - Signs of burnout and prevention tips.
- Type 2: The Helper - How overextension leads to burnout and strategies to combat it.
- Type 3: The Achiever - The connection between self-worth and burnout, with solutions.
- Type 4: The Individualist - Emotional triggers for burnout and how to maintain balance.
- Type 5: The Investigator - Strategies for managing overwhelm and isolation.
- Type 6: The Loyalist - Dealing with anxiety and uncertainty to prevent burnout.
- Type 7: The Enthusiast - Tips for managing the search for e
- Type 8: The Challenger - How a need for control can lead to burnout and ways to foster vulnerability.
- Type 9: The Peacemaker - Recognizing and asserting one’s needs to avoid passive burnout.
Practical Steps to Prevent Burnout
- Universal strategies for all types:
- Prioritize Self-Care: Importance of nutrition, exercise, and sleep.
- Set Boundaries: Tips for maintaining work-life balance and emotional boundaries.
- Seek Support: The role of therapy, community, and support groups.
- Mindfulness and Relaxation: How techniques like meditation and deep breathing aid in stress management.
- Time Management: Using prioritization and breaks to manage workload.
- Creative Outlets: The therapeutic effect of engaging in creative activities.
- Learning to Let Go: The power of acceptance and flexibility in stress reduction.
Conclusion
- Recap of key insights and encouragement to apply these strategies.
- Invitation to share feedback and suggestions for future episodes.
- Reminders about where to find community and support within the "Lives of Courage" network.
Preventing Burnout Before It Starts: Strategies for Women
Episode Description
In this empowering episode of the "Lives of Courage Podcast," host Jessica Stong tackles the critical issue of burnout, with a special focus on working women. Discover practical strategies to manage work-life balance, set effective boundaries, and integrate self-care into your busy schedule. Whether you're juggling career demands with parenting or running a business from home, this episode provides you with tools to prevent burnout and maintain your well-being. Tune in to learn how to build a life filled with joy, resilience, and fulfillment, all while being the best version of yourself for your family and career.
We discuss:
Setting Boundaries: Practical tips for defining and maintaining clear boundaries between work and personal life.
Prioritizing Self-Care: Importance of self-care and examples of how busy moms incorporate it into their routines.
Seeking Support: How building a support network can alleviate stress and prevent burnout.
Staying Active: Simple ways to integrate physical activity into a busy schedule.
Using Technology Wisely: Leveraging technology to organize and simplify your responsibilities.
Resources Mentioned:
Connect with Us:
- Website: www.livesofcourage.com
- Instagram: @livesofcourage
Episode 200: Embracing the Power of Courageous Belief
Episode Description
Welcome to the 200th episode of the Lives of Courage Podcast! In this special milestone episode, host Jessica Stong dives deep into the empowering concept of "Courageous Belief." Join us as Jessica shares her personal journey and explores how believing in ourselves can transform our lives. Learn about the cycle of hope, courage, and belief and how to apply it to overcome limiting beliefs and embrace a life of risk-taking and personal growth. Whether you're a long-time listener or just joining us, this episode will inspire you to cultivate a courageous belief in yourself.
Resources Mentioned:
Connect with Us:
- Website: www.livesofcourage.com
- Instagram: @livesofcourage
Join us in celebrating this incredible milestone and taking the next steps toward a life filled with courage and belief. Here's to many more episodes of growth and transformation!
Show Notes:
Introduction
- Celebrating 200 episodes of the Lives of Courage Podcast
- What to expect in today’s milestone episode
Understanding Courageous Belief
- Definition and importance of courageous belief
- How it differs from regular confidence
- Key areas of life affected by courageous belief: Self, Purpose, Growth, and more
The Cycle of Hope, Courage, and Belief
- Detailed breakdown of how hope leads to courage and culminates in belief
- Real-life applications of the cycle
- How to initiate this cycle in your own life
Personal Story: Jessica's Journey
- Jessica shares her personal experiences with courageous belief
- The challenges and triumphs along the way
What Courageous Belief is NOT
- Common misconceptions and pitfalls
- Discussing limiting beliefs and how they hold us back
Practical Steps to Grow Your Courageous Belief
- 31-day challenge to adopt new, empowering beliefs
- Daily practices and affirmations to help foster belief
Join the Revolution of Courageous Belief
- A call to action for listeners to start making changes
- How collective belief can lead to societal transformation
Closing Thoughts and Thanks
- Reflections on reaching 200 episodes
- A look ahead to future topics and guest speakers
Breaking Free: 5 Ways to Stop Sabotaging Your Success
Join us as we explore the subtle yet impactful ways we sabotage our own success. We delve into common self-sabotaging behaviors and offer practical advice on how to overcome them. Discover how to manage your mental energy effectively, face your emotions with honesty, learn from failures, set achievable goals, and find solutions within yourself. With real-life examples and actionable tips, this episode is your guide to breaking free from the cycles that hold you back from achieving your fullest potential.
Show Notes:
[Segment 1] Understanding Self-Sabotage: Why do we get in our own way?
[Segment 2] Five Common Ways We Sabotage Ourselves:
Mismanaging our mental energy
Avoiding and masking emotions
Viewing failures as final
Trying to change everything at once
Externalizing the solution to our problems
[Segment 3] Real Stories, Real Changes: Sally’s journey from overwhelmed to empowered.
[Segment 4] Practical Steps to Overcome Self-Sabotage:
Recognize sabotaging behaviors
Challenge these behaviors with actionable steps
Practice patience and celebrate small victories
[Segment 5] Call to Action: #couragechallenge
Connect with Us:
Website: www.livesofcourage.com
Instagram: @livesofcourage
Email: stong.jessica@gmail.com
Tune in next time for more insights on living a life of courage and purpose. Thank you for listening!
Everyday Courage: The Strength of Small Choices
Episode Description
Join us as we dive into the subtle yet profound ways courage manifests in our daily lives. This episode, titled "Everyday Courage: The Strength of Small Choices," explores how everyday decisions can be acts of bravery that significantly shape our personal growth and happiness. From redefining courage to sharing transformative stories from our listeners, we uncover the quiet strength that lies in everyday acts. Tune in to learn practical tools like the 'AND' technique and participate in our "Seven Days of Courage" challenge. Discover how to strengthen your courage muscle with each small, yet meaningful, choice.
Host: Jessica Stong
Episode: "Everyday Courage: The Strength of Small Choices"
Duration: 25 minutes
What’s in This Episode:
Introduction
Redefining courage in the context of everyday life.
Emphasizing the importance of small choices in building a courageous life.
Segment 1: Defining Everyday Courage
Exploring the broader definition of courage beyond heroic feats.
Real-life examples of everyday courage in action.
Segment 2: Everyday Stories of Courage
Stories from Instagram followers who demonstrate courage in daily life.
Discussion on how these stories reflect broader truths about courage.
Segment 3: The True Face of Courage
Debunking myths about courage.
Encouraging viewers to confront everyday fears and insecurities.
Segment 4: Rewriting Fearful Narratives
How to transform limiting self-beliefs into empowering narratives.
Interactive exercise for listeners to rewrite a personal fearful narrative.
Segment 5: The ‘AND’ Technique for Everyday Courage
Introduction to the 'AND' technique: Acknowledge, Name, Direct.
Step-by-step guide on applying this technique in everyday situations.
Segment 6: Weekly Courage Challenge
Introduction to the "Seven Days of Courage" challenge.
Suggested actions for each day to practice courage.
Closing Inspiration
Encouragement to continue practicing everyday courage.
Reminder of the cumulative effect of small acts of bravery.
Resources Mentioned:
Link to our Instagram @livesofcourage for sharing stories and progress on the courage challenge.
Connect with Us:
Instagram: @livesofcourage
Email: stong.jessica@gmail.com
Website: www.livesofcourage.com
Whether you're seeking motivation to face daily challenges or looking for ways to inspire bravery in your life, this episode offers valuable insights and practical tools to help you live more courageously every day.
Bearing the Beams of Love: The Power of Social Connection
In this inspiring episode of "Lives of Courage," we delve into the transformative power of social connections and their essential role in our well-being. Discover the scientific and emotional facets of why we are inherently wired to seek connections, hear personal stories that highlight the profound impact of robust social ties, and learn practical ways to foster and deepen these vital relationships in your own life. Join us as we explore how to harness the power of connection to enhance our health, happiness, and sense of community.
Recommendations and Resources:
- Book Recommendation: Anne Lamott's Somehow: Thoughts on Love. A profound exploration of love and connection. Available at major bookstores and online.
- Further Reading: Social: Why Our Brains are Wired to Connect by Matthew Lieberman, The Soul of Desire by Curt Thompson for those interested in the psychological and neurological underpinnings of social connections, and Bowling Alone: The Collapse and Revival of American Community by Robert Putnam for everyone who cares about others.
Courage Challenge: 7 Days of Social Connection:
- Ideas: Reach out to someone to have coffee; Say hi to three people today; Host a game night; Host a dinner party; Do something unexpected for someone; Make eye contact; Have a courageous conversation
Connect with Us:
Share your stories or feedback on today’s topic through our social media channels or email.
Follow us on IG @livesofcourage for updates and additional content.
Subscribe and leave a review to support the podcast and help others find us.
Closing Thought: Every act of connection is a beam of love—cherish and nurture these moments in your daily life.
_______
Show Notes:
Overview of today's theme: the importance of social connection.
Reflection on Quotes and Literature
Discussion of William Blake’s quote and its use in Anne Lamott’s Somehow: Thoughts on Love.
Insights on how accepting love can transform us.
The Scientific Basis of Connection
Key concepts from Matthew Lieberman’s Social: Why Our Brains are Wired to Connect.
Insights from Curt Thompson’s The Soul of Desire on how desires for connection lead to a fulfilling life.
Benefits of Social Connection
Health and psychological benefits of strong social connections.
Highlighting a significant study on social connections and longevity.
Personal Stories Segment
Practical Tips for Building Connections
Tips from Robert Putnam's Bowling Alone on enhancing social capital.
Encouragement to engage in local community activities and daily interactions.
Conclusion and Call to Action
Recap of the episode’s key points.
Encouragement to embrace and build social connections.
Embracing Courageous Self-Love: A Journey to Acceptance and Fulfillment
In this enlightening episode of the "Lives of Courage" podcast, host Jessica Stong dives deep into the transformative power of courageous self-love and self-acceptance. Unpack the essence of embracing our authentic selves in a world that often values conformity and outward success. Discover why turning inward and fostering a compassionate relationship with oneself is not just an act of bravery but a foundational step towards genuine growth, connection, and fulfillment. Jessica shares insightful perspectives, practical steps for nurturing self-love, and the profound impact of self-acceptance on our lives and relationships. Join us on this journey to uncover the keys to a more authentic, connected, and fulfilled life.
In This Episode, You'll Learn:
- The definition and importance of courageous self-love and how it acts as a form of rebellion against societal expectations.
- How self-acceptance influences our self-perception, decisions, and interactions with others.
- The role of Acceptance and Commitment Therapy (ACT) in promoting self-love and acceptance.
- Practical steps and insights from Dallas Willard's "Renovation of the Heart" for embarking on your journey towards self-love and acceptance.
- The transformative impact of self-love on our worldview, relationships, resilience, and sense of purpose.
Resources:
- "Renovation of the Heart" by Dallas Willard
- Acceptance and Commitment Therapy (ACT)
Quotes from the Episode:
- "Courageous self-love demands that we stand firm in our authenticity, embracing every part of ourselves with openness and compassion."
- "Self-acceptance is seeing ourselves through a lens of compassion and understanding, recognizing that our worth is inherent and unchanging."
- "By cultivating a loving and accepting relationship with ourselves, we not only enhance our own well-being but also contribute to a more compassionate world."
Connect with Us:
- Website: www.livesofcourage.com
- Instagram: @livesofcourage
Subscribe & Review:
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What Was I Made For: Uncovering Your True Purpose
In this episode of "Lives of Courage," we delve into the soul-stirring query of our existence, inspired by Billie Eilish's reflective lyrics in "What Was I Made For." As Eilish contemplates, "I used to know but I'm not sure now, What I was made for," we find ourselves at the heart of a shared human experience—questioning our path and earnestly seeking our true purpose. This journey invites those at the nexus of self-discovery to brave the storms of doubt and the defining silences, exploring the depth of our being and the essence of a purpose-driven life. By peeling back the layers of fear and societal expectations, we aim to reconnect with our innermost selves, guided by the metaphor of Midwestern farmers who, amidst blizzards, relied on a rope to find their way back home—a symbol of our quest to cling to our core values and passions as we navigate back to authenticity.
This episode goes beyond the search for definitive answers, celebrating the power of embracing life's profound questions. It's about finding the courage to shed all that we are not and rebuild a life in alignment with our true essence. We reflect on the transformative journey of aligning with our purpose and its impact on how we engage with the world and those around us. Featuring insights from Parker Palmer and the wisdom of Quaker sayings, we provide practical advice for living authentically. From the importance of silence and reflection to engaging in a purpose statement exercise, we equip our listeners with the tools necessary for the journey back to themselves.
Whether you're seeking clarity on your purpose, feeling lost amidst life's challenges, or simply curious about the path to self-discovery, this episode is for you. Take the first step on a journey that promises to be as rewarding as it is challenging. Together, let's embrace the unknown, draw strength from our introspections, and courageously pursue the essence of what we were made for.
Embracing Desire - The Sacred Path to Divine Fulfillment
In this compelling episode of Lives of Courage, we delve into the profound and often misunderstood world of desire. Inspired by the rich insights of Trevor Hudson's "Seeking God" and complemented by the deep explorations in Curt Thompson's "The Soul of Desire," we embark on a journey to understand the true essence of our heart's longings.
Desire is more than mere want; it is a powerful force that shapes our lives, guides us toward our divine purpose, and connects us deeply with the spiritual realm. Yet, in a world that frequently casts desire in a shadow of mistrust, we are invited to see our desires through a new light—a sacred light where every longing is a divine whisper calling us closer to our true selves and to God.
Through this episode, we explore how embracing our desires can lead to profound spiritual growth and fulfillment. We examine the intricate relationship between desire, vulnerability, and connection, and how these elements intertwine to guide us on a path of healing and deeper relational engagement.
Join us as we journey through the sacred landscape of desire, uncovering how our deepest longings are not just personal whims but divine invitations to a fuller, more connected life. This episode is an invitation to reflect, to embrace the vulnerability of desire, and to step into the flow of divine love and purpose.
Available now on Spotify and Apple.
Courage Unleashed: Harnessing Connection to Elevate Courage
In this enlightening episode, we delve deep into the second pillar of the Cycle of Courage: Connection. Often overlooked but crucially important, Connection serves as the relational backbone that amplifies our capacity for courage. Discover the three key aspects of Connection—connecting with oneself, others, and God—and how they serve as catalysts for courageous actions. Join us as we explore actionable steps to foster these vital connections and understand why courage is far more than just a momentary burst of energy—it's a life philosophy rooted in Connection.
Show Notes!
- Introduction: Why we're focusing on the second pillar of the Cycle of Courage: Connection.
- Segment 1: What is Connection? A deep dive into the three forms of connection that lay the groundwork for courage.
- Segment 2: The Importance of Connection in the Cycle of Courage.
- Segment 3: Practical Tips for Fostering Connection.
- Segment 4: The intricate relationship between Connection and Courage.
- Conclusion: Why Connection should be a cornerstone in your philosophy of courage.
Courage Challenge!
Download your FREE Courageous Connection workbook. You might want to challenge yourself for 7 days (or 30 days!) of connection to nurture one of the three forms of connection. For example, you might decide to spend 10 minutes a day journaling to foster self-connection, make an effort to catch up with a friend or family member, and engage in an activity that helps you connect with a higher power. Note the changes you feel and how they impact your courage.
Connect with Us!
- Subscribe: Don't forget to subscribe to our podcast to stay updated on new episodes.
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The Art of Taking a Mental Health Day: Why Rest is Good for the Soul
In today's fast-paced world, stress and burnout are becoming the norm rather than the exception. So how do we push the 'reset' button on our mental well-being? This episode explores the concept of a 'Mental Health Day'—what it is, why you desperately need one, and how to plan it effectively. Host Jessica Stong dives into the science-backed benefits of taking a day off solely for mental rejuvenation and tackles the social stigmas that often hold us back. Stay tuned for a challenge that could transform your life and bring you peace, clarity, and renewed energy.
Show Notes:
- Introduction: What is a mental health day, and why are we talking about it today?
- What is a Mental Health Day?: Demystifying the term and understanding its importance.
- Why Take a Mental Health Day?: Discover the multi-faceted benefits, including physical health, improved productivity, emotional well-being, better relationships, and personal growth.
- The Stigma and the Need for Change: Addressing the societal and cultural barriers that make prioritizing mental well-being difficult.
- Challenge: Look at your calendar now, pick a day, and commit to it. Here's the blog post with ideas as Jess mentioned.
- Conclusion: The long-term benefits of incorporating mental health days into your lifestyle and how it contributes to breaking the stigma surrounding mental health.
Connect with Us:
- Website: Lives of Courage Website
- Instagram: @LivesOfCourage
- Email: hello@jessicastong.com
How To Help:
Loved the episode? We would love for you to share it with friends, family, or anyone you think needs this message. Rate us, leave a review, and don't forget to subscribe for more enriching conversations and actionable tips on living courageously.
Feel It to Heal It - The Four Paths You Can Take When Emotions Surface
In this compelling episode of "The Lives of Courage Podcast," we delve deep into the transformative power of emotions with our episode titled "Feel It to Heal It." We explore the four common pathways people take when faced with uncomfortable emotions: Distract, Shut It Down, Overreact, and Feel the Feeling. Each option comes with its own set of challenges and outcomes, but only one leads to true emotional freedom. Tune in as we guide you through these options and provide insights into achieving emotional well-being.
Show Notes:
- Introduction and overview of today's topic: The Four Emotional Pathways.
Option 1: Distract — The alluring yet fleeting escape mechanism that we often resort to. Why it’s not a long-term solution.
Option 2: Shut It Down — The emotional dam we build when we choose to suppress our feelings. The risks of emotional pressure build-up.
Option 3: Overreact — The emotional spectacle that masks the true essence of our feelings. How overreacting clouds our judgment.
Option 4: Feel the Feeling — The path less traveled, yet the most liberating. How to engage with your emotions constructively.
Links Mentioned:
Carl Jung's "Psychology and Religion" for deeper understanding of neurosis and emotional suffering.
Upcoming Youtube videos on my responses to emotions!
Follow us on social media: @livesofcourage
Key Takeaways:
- Understanding your emotional options is the first step toward emotional well-being.
- Temporary solutions often lead to long-term emotional clutter.
- Feeling the emotion is the key to understanding its root cause and ultimately healing.
Coming Up Next:
Stay tuned for our next episode where we explore how to feel our feelings. Subscribe so you don't miss it!
Please don't forget to rate, review, and subscribe to "The Lives of Courage Podcast" for more insightful episodes delivered straight to your device. Thank you for joining us, and remember: courage is a muscle, and you can strengthen it!
Episode Title: Feel It to Heal It
Episode Number: 165
Duration: 25 minutes
Host: Jessica Stong
The Power of Cognition – Delving into the Cycle of Courage
In this profound episode of the Lives of Courage podcast, Jessica Stong delves deep into the intricate realm of cognition, a foundational pillar of the Cycle of Courage. Journey with Jessica as she unravels how our thoughts not only shape our emotions and actions but also sculpt the outcomes we experience in life. Drawing from the transformative TEAR process from Cognitive Behavioral Therapy, this episode provides invaluable insights and tools for anyone seeking to understand the power of their thoughts and cultivate a life marked by intention, resilience, and boundless courage.
Connect with Jessica Stong:
Website: www.livesofcourage.com
Instagram: @livesofcourage
If you enjoyed this episode, please consider:
Leaving a review.
Sharing it with friends and family.
Joining the conversation on social media using #LivesOfCourage.
Here's to embracing our cognition, to paving paths of intention, and to crafting stories of enduring courage.
Show Notes:
- Segment 1: Unraveling Cognition – Understanding the lens through which we view our world and how our unique cognitive filters shape our emotions and actions
- Segment 2: The Power of TEAR – Breaking down the Thoughts, Emotions, Actions, and Results process.
- Segment 3: Shifting Thoughts to Shift Life – Practical steps to transform our cognitive patterns: Strategies for awareness and challenging automatic thoughts and the art of reframing and the feedback loop.
- Segment 4: Implementing Change in the Cycle of Courage. Challenge this week: mindful meditation, visualization, and affirmations.
Shared Journeys: Lessons from my Clients
In this today's episode, we dive deep into the profound mutual growth that occurs between a guide and their clients. From transformative stories of resilience and empathy to the unexpected ways clients have served as teachers, this episode is a celebration of the shared human journey. Tune in to explore the interwoven paths of lessons, gratitude, and mutual growth, reminding us that in the dance of life, we both lead and follow.
Show Notes:
- Segment 1: Reflecting on the journey and the bonds formed over time.
- Segment 2: Profound Lessons Learned from Clients: Stories of resilience, empathy, vulnerability, perspective, and progress.
- Segment 3: Moments of Gratitude: Anecdotes that highlight the profound impact clients have had on personal and professional life.
- Segment 4: The Mutual Journey of Growth: Delving into stories that illuminate the symbiotic relationship between mentor and client.
Special Thanks: To every client who has been part of this incredible journey. Your stories, lessons, and trust have shaped "Lives of Courage" in more ways than one.
Connect with Us: Join our community on Instagram and share in our stories of courage and growth. Remember, we're all in this journey together!
Share Your Story: If you want to contribute your story, please visit: https://livesofcourage.com/brave-interviews
Don't forget to rate, review, and subscribe to this podcast wherever you get your podcasts. Your support helps me tremendously as I try to reach more listeners and share more stories of inspiration.
The Brave Journey Within: Embracing Embodied Shalom
In this episode, Jessica dives deep into the ancient concept of 'embodied shalom'—a holistic peace that permeates our body and every action, thought, and emotion. Discover how this profound experience intertwines with courage, the steps to integrate it into our daily rhythm, and a transformative weekly challenge to help listeners embark on the bravest journey of all: the one within.
Show Notes:
Understanding Embodied Shalom
Breaking down the term 'shalom' and its profound significance.
The essence of embodied shalom and its connection to our daily lives.
Courage & Shalom
Exploring the brave commitment to a state of holistic peace.
The challenges and rewards of choosing to live in embodied shalom.
Steps to Integrate Embodied Shalom
The transformative power of mindfulness and meditation.
The beauty of physical movement and its role in embodied peace.
Nurturing soulful connections and relationships.
The magic of daily rituals and their grounding effects.
The Weekly Challenge
A call to listeners to immerse themselves in a practice of embodied shalom for 10 minutes daily.
Mindfulness, Prayer and Meditation
Physical Movement
Nurturing Connections
Daily Rituals
Connect with Jessica Stong:
Instagram: @livesofcourage
hello@jessicastong.com
Please consider rating and reviewing; it would be such a gift to me! And you can subscribe for more episodes packed with wisdom and insights! Thank you!!
I Struggle with Anxiety: Courage Amidst the Chaos
Episode Summary: Dive into the complex relationship between anxiety and courage, unraveling their historical context, understanding modern triggers, and discovering ways to navigate this emotional landscape.
In today's episode, we dive deep into the intricate interplay of anxiety and courage. In a world filled with constant notifications, pressures, and rapid change, anxiety seems to have found a permanent seat at our tables. But amidst this emotional whirlwind lies an often overlooked force: Courage. We explore the historical significance of anxiety as our evolutionary alarm system and understand how, in the modern landscape, moments of profound courage emerge from its shadows. From the factors amplifying our anxious feelings to actionable steps to harness our innate courage, this episode seeks to be your guiding light. Whether you're on a personal journey with anxiety or aiming to better support loved ones, "Courage Amidst The Chaos" offers insights, strategies, and a touch of solace. Remember, every storm carries the potential for a rainbow. Let's find ours together.
Key Takeaways:
Anxiety's Role: Understand anxiety as our built-in alarm system and its evolutionary importance.
Modern Stressors: Acknowledge the impact of societal pressures, technology, and rapid changes on our mental well-being.
Power of Courage: Recognize courage as not just the absence of fear, but the determination to act despite it.
Tools & Strategies: Learn about cognitive behavioral interventions and their effectiveness against anxiety.
Active Engagement: Participate in the Thought Journal Challenge to gain insights into personal anxiety triggers.
Connect with Us:
Website: www.livesofcourage.com
Instagram: @livesofcourage
Email: hello@jessicastong.com
Listener Challenge:
Don't forget to take up the 'Thought Journal Challenge' mentioned in the episode. Share your findings, reflections, and stories with us on social media using the hashtag #ThoughtJournalChallenge.
Special Thanks:
A heartfelt thank you to all our listeners for their constant support and feedback. And to today's sponsors for making this episode possible.
Topics:
00:00 - Introduction to the episode's theme and personal reflections on anxiety.
02:15 - The evolutionary role of anxiety and its significance in our survival.
04:ish - Modern manifestations of anxiety: Identifying triggers in our daily lives.
07:ish - The hidden strength: Introduction to courage and its role in combating anxiety.
18:ish - Personal anecdotes: Real-life stories of facing and overcoming anxious moments with courage.
23:ish - Expert insights: Discussing cognitive behavioral interventions and their impact on anxiety.
26:ish - The Thought Journal Challenge: A hands-on approach to identify and tackle anxiety triggers.
29:ish - Closing thoughts, and an invitation for audience feedback and stories.
The Joy of Boredom and Playtime with Theo (Age 7)
Theo and Jess candidly share their experiences with moments of boredom and how it has sparked their imagination and creativity. They discuss the joy of discovering new activities that bring happiness and excitement to their family life. Drawing inspiration from Meredith Sinclair's book, "Well Played: The Ultimate Guide To Awakening Your Family’s Playful Spirit," Jess reveals the valuable lessons they've learned and how it has shaped their perspective on playtime.
Tune in to this heartwarming and insightful episode as Theo and Jess take you on a journey of exploration, laughter, and the joy of finding fun in the simplest of things. They offer practical tips and ideas to inspire families to embrace playtime, fostering stronger bonds and creating cherished memories together.
Join us and rediscover the beauty of boredom and the power of play in this special episode that captures the essence of childhood wonder and the magic of being fully present with your loved ones. Get ready to be inspired to find joy in everyday moments, tune in now!
Serving Up Wellness: A Dive into Siegel and Rock's Healthy Mind Platter
Welcome to another invigorating episode of "Lives of Courage with Jessica Stong." This week, we are delving into the captivating concept of the Healthy Mind Platter, a mental wellness model formulated by renowned experts Dr. Daniel J. Siegel and Dr. David Rock. Tune in to explore the seven essential activities that promote a balanced and thriving mind in today's fast-paced world. Discover how you can apply these principles in your daily life to nurture your mental health, boost your resilience, and live with courage.
Show Notes:
- Introduction to the concept of the Healthy Mind Platter.
- Understanding integration and its role in promoting a healthy mind.
- Exploring each component of the Healthy Mind Platter: Sleep, Movement, Focus, Time In, Play, Connecting, Time Out
- Your Challenge this Week - pick one aspect to focus on!
Stay tuned for more enriching discussions on courage, resilience, faith, parenting, and emotional health. Until next time, take care of your mind and nurture your well-being!
Ps. We'd love it if you would review our podcast. We'd love to hear your thoughts and experiences as you journey towards greater mental well-being. Thank you!
I’m not Okay: Denial, Depression, and the Road to Healing
In this deeply personal and vulnerable episode, Jess peels back the layers of an imposter self, wrestling with anxiety and depression, revealing a story that resonates with our shared human experience.
Through the wisdom of Brennan Manning, Jessica explores the "unaffected heart" - a state of dispassion that can creep into our lives, resulting in underused talents, buried hopes, and an inability to connect deeply with the world around us. It's a journey of recognizing and accepting brokenness, of learning to navigate the raw realness of life.
This episode is an invitation to dive beneath the surface, challenging the societal norms of repression and spiritualizing our circumstances. It's about breaking free from the shackles of self-isolation and stepping into the light of emotional authenticity.
We hope this will resonate with anyone who's felt alone in their struggle, reminding us that it's okay to not be okay. Together, we'll explore how to transform our pain into a path for self-discovery and healing. Tune in, share in our journey, and find solace in the strength of shared experiences.
Unmasking Ourselves: Conversations with the Imposter Within
In this thought-provoking episode, we delve into the hidden depths of our identities, exploring the imposter that lurks within us all and the shadow self that we often ignore. Drawing on the profound insights of Brennan Manning's "Abba's Child" and Thomas Merton's wisdom, we discuss how our false self can blind us to our true potential and hinder our connection with our highest selves.
We distinguish between the imposter self and the psychological phenomenon of Imposter Syndrome, exploring how each affects our perceptions of self and accomplishment. We offer a unique homework assignment - a letter to your imposter - as a tool for self-reflection, self-understanding, and ultimately self-acceptance.
Join us on this transformative journey, as we learn to unmask our false selves, embrace our authentic selves, and cultivate a deeper, more honest relationship with ourselves, with others, and with the Divine.
This episode is not just a listen, it's an invitation to introspection and growth.
The Light Within Our Wounds: Unveiling the Power of the Wounded Healer
In this meaningful episode, we explore the concept of the 'Wounded Healer' as described by spiritual guides Henri Nouwen and Brennan Manning. Drawing on Nouwen’s transformative idea that our deepest wounds could be a source of healing for ourselves and others, we delve into how struggles can lead to a profound understanding of our shared humanity.
Jess dives in to how this work has changed her. That we are, in our totality, a gift. We all bring our unique tapestry of experiences to bear on the lives of others. Our purposeful work emerges not despite the pain but because of it. It motivated Jess to break the silence, to confront and share the acute anguish her family was and is still experiencing as we grappled with the terrifying fear of losing our child.
Jess shares that she used to believe that she needed to wait until the dust had settled, until her trials had found resolution and she could tie it all up with a neat bow, before sharing how these experiences impacted her and, indeed, those around her. But that's the crux of the matter. What if the resolution we yearn for never comes to pass in the way we envisage?
We also reflect on the poignant words of Rainer Maria Rilke, reminding us that everyone’s journey includes challenges and sorrow. Finally, we discuss the power of vulnerability and the courage it takes to turn our darkness into light, not only for our healing but also as a beacon for others. Join us on this journey of self-discovery and shared healing.
Nurturing Your Well-Being: Empowering Self-Care Habits for a Balanced Life
Welcome to this week's episode! In this installment, we delve into the vital topic of emotional well-being and the transformative power of self-care habits. Life's journey presents us with ups and downs, and it's crucial to recognize that it's okay to not always feel okay. Our host, Jessica, shares her personal experiences and insights on maintaining emotional health while navigating through challenging periods.
Join us as we explore the true essence of self-care and its indispensable role in nurturing our overall well-being. Discover the profound impact of mindfulness and how it can help us develop emotional resilience, allowing us to navigate the waves of life with greater ease. We also dive into the significance of finding moments of joy and relaxation, offering practical tips on incorporating activities that bring happiness into our daily lives.
Furthermore, we highlight the importance of building a strong support system and seeking help when needed. Our discussions emphasize the strength in reaching out to understanding individuals who can provide guidance and a compassionate ear. Additionally, we delve into the transformative power of self-compassion, exploring how being kind and gentle with ourselves during difficult times can lead to profound healing and growth.
While acknowledging that getting out of a rut may not be easy, Jessica reminds us of the courage it takes to seek professional help when necessary. Recognizing that self-care is a deeply personal journey, our host encourages listeners to find what works best for them. Each individual's path to emotional well-being is unique, and it's essential to explore various approaches to discover what resonates most profoundly.
Join us on this empowering episode of "Lives of Courage" as we explore self-care habits that promote emotional well-being, while embracing the truth that it's okay to not be okay sometimes. Tune in to uncover practical strategies for navigating tough times with resilience, self-compassion, and the unwavering support you truly deserve.
Harnessing the Power of Emotions: Embracing Clarity for a Courageous Life
Welcome to the Lives of Courage podcast, where we explore the transformative power of emotions and their profound impact on our lives. In this episode, we delve into the concept of emotional clarity and its role in guiding us towards personal growth and positive change. Join your host, Jessica Stong, as she uncovers the secrets to understanding and embracing our emotions.
Episode Highlights:
The Motivational Force of Emotions: Discover how emotions serve as powerful motivators, driving our actions and shaping our experiences. Explore the connection between thoughts, emotions, and the ability to leverage this knowledge for transformative change.
The Path of Growth: Learn about the two paths of personal growth: operating at the effect of our circumstances or consciously expediting our growth and impact. Understand how understanding emotions plays a vital role in choosing the latter path.
Exploring Your Emotional Landscape: Take a moment to reflect on the top three or four emotions that arise within you each day. Understand why these emotions surface and the impact they have on your life. Gain insight into the connection between emotions and the results we create.
The Dangers of Emotional Suppression: Uncover the dangers of suppressing our emotions and the importance of allowing ourselves to feel and acknowledge them. Learn how suppressing emotions can lead to their eventual eruption and hinder personal growth.
Dispelling the Myth of Constant Positivity: Challenge the misconception that emotions must always be positive. Embrace the idea that a full range of emotions, including sadness and empathy, is natural and necessary. Understand the power of accepting and understanding all emotions.
Embracing the Vibrations Within: Recognize that emotions are not problems to be solved but simply vibrations within our bodies. Learn how this understanding empowers us to navigate our emotional landscape consciously and intentionally.
The Action-Result-Emotion Connection: Explore the connection between actions, thoughts, and emotions. Understand how intentional alignment of our actions, desired outcomes, and emotions can shape our reality and cultivate the experiences we seek.
Four Choices in the Face of Emotions: Discover the four options we have when emotions arise: resisting, reacting, distracting, or feeling. Understand the importance of being present with our emotions and how seeking guidance from a skilled coach or therapist can aid in this process. You can find more detail in the blog!
The Five Steps to Feeling Your Emotions: Explore the practical steps to cultivating emotional clarity: naming or describing emotions, locating them in the body, assigning colors, breathing into them, and repeating thoughts that serve us. Gain actionable tools to navigate and process emotions effectively.
Conclusion: In conclusion, emotional clarity is a powerful tool for personal transformation. By gaining clarity about our emotional experiences, understanding our patterns of dealing with emotions, and developing a plan to leverage them, we unlock the potential for profound growth and positive change. Remember, you don't have to embark on this journey alone. Seek support and guidance to unlock the joy that resides within you.
Subscribe to the Lives of Courage podcast for more empowering episodes and join our community of courageous individuals seeking personal transformation at www.livesofcourage.com.
Thank you for listening! Stay courageous, embrace your emotions, and unlock the power to change your life.
Brave Hearts: Praying the Psalms for Courage and Strength
In this episode, we delve into the encouraging (and unfiltered!) world of the Psalms. The Psalms have long been a source of comfort, guidance, and inspiration; these biblical prayers and hymns offer solace during trying times, inspire courage in the face of fear, and foster a deeper relationship with God. They offer ways for us to empower our prayer lives, providing us with the courage and strength we often need.
Today we are exploring Psalms 27, 31 and 46. We hear the voice of David, who despite facing numerous adversities, remained unwavering in his faith and trust in God's protection. And in this, we explore how his words can be transformed into personal prayers for courage.
This episode invites listeners to reflect on their personal experiences, fostering a discussion on how prayer, particularly the Psalms, can shape our responses to life's challenges. Whether you are seeking courage during a challenging time, wishing to deepen your prayer life, or looking to explore the Psalms in a new light, this episode offers a compelling and uplifting perspective.
May the words of the Psalms guide you, strengthen you, and fill your hearts with courage.
Rewriting Your Personal Narrative: Harnessing Fear to Foster Courage
In this powerful episode of Lives of Courage, we delve into a fascinating conversation about rewriting our stories and how fear can be transformed into a tool for personal growth.
What You'll Learn:
- Understanding fear as a natural human emotion.
- Recognizing and breaking free from fear-induced patterns.
- How to consciously shift focus from fear to more productive thoughts.
- Reflecting on areas in your life where you need a burst of courage.
- The importance of acknowledging your own personal narrative around fear.
Key Points:
Unpacking personal experiences of dealing with trauma and fear, and how they influenced the development of a unique tool for courage.
Introduction to the AND technique, a method adapted from Cognitive Behavioral Tools for encouraging courage:
- Acknowledge your brain's primal response to fear.
- Name your readiness for change and your need for courage.
- Direct your focus on courage, steering away from fearful thoughts.
The role of mindfulness and moment-to-moment awareness in practicing the AND technique.
The necessity of facing fear as you work towards your goals and embrace changes.
The value of surrounding yourself with courageous individuals who uplift and empower each other.
Homework:
Practice the AND technique throughout your week. Find a written summary on the LOC blog.
Inspirational Quote:
Remember Glinda the Good Witch's words, “You always had the power my dear, you just had to choose for yourself.”
Conclusion:
The episode concludes with a reminder: if you don't take the first step towards building courage, you'll remain trapped in the inherent human fear of the unknown. It's when we choose to harness our courage that we truly begin rewriting our lives.
Harnessing the Power of Cognitive Behavioral Therapy (CBT) for Everyday Life
In this episode of Lives of Courage, host Jessica Stong takes you on a transformative journey as she explores the practical application of Cognitive Behavioral Therapy (CBT) in everyday life. Discover how integrating CBT principles can empower your mindset, improve your mental well-being, and help you navigate life's challenges with resilience and strength.
Through tools and exercises, CBT helps you identify negative thinking patterns, challenge them, and replace them with more positive and realistic thoughts. Jess has a passion to share valuable insights on how CBT can be applied to everyday situations, equipping you with the tools and strategies to change your life.
Tune in to gain a deeper understanding of CBT and its transformative potential. Learn how to harness the power of the Daily Thought Record, a powerful tool that will empower you to reframe your thoughts, cultivate a positive mindset, and make behavior changes that align with your goals and aspirations. You can find your step by step instructions here: https://livesofcourage.com/blog/harnessing-the-power-of-cognitive-behavioral-therapy-for-everyday-life
If you're ready to take control of your thoughts, emotions, and ultimately your life, this episode is a must-listen. Join Jessica Stong on this empowering journey and start applying the principles of CBT to create a life filled with courage, growth, and resilience.
And don't forget to grab your free guide to brain downloads today!
Shattering the Silence: Let's Talk about Youth Suicide
Welcome to another episode in the Mental Health Matters Series. Today, we tackle a sensitive yet crucial topic that affects countless lives around the world: youth suicide. This episode aims to shed light on the complex factors that contribute to this devastating issue, while also exploring strategies and resources for promoting mental health. Join us as we shatter the silence and engage in a compassionate conversation about youth suicide.
By breaking the silence and fostering understanding, we can work together to save lives. Remember, no one should face their struggles alone. If you or someone you know is in crisis, please reach out to the helplines or resources mentioned in this episode. From the Talk Away the Dark website, here are the conversation starters I mentioned:
Talk to them in private
Listen to their story
Tell them you care about them
Ask directly if they are thinking about suicide
Encourage them to seek treatment or contact their doctor or therapist
Avoid debating the value of life, minimizing their problems or giving advice.
Together, we can make a difference! Help us shatter the silence.
Resources:
988 Suicide & Crisis Lifeline: The Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, as well as best practices for professionals in the U.S.
National Alliance on Mental Illness: A national organization that provides advocacy, education, support and public awareness so all individuals and families affected by mental illness can build better lives.
Breaking the Blame Game: Mental Health Challenges in Children
Welcome back to another episode the Mental Health Matters series during May’s Mental Health Awareness Month. I’m honored to discuss some of the crucial issues surrounding mental well-being. Today we're diving into a topic that needs careful consideration: breaking the blame game. In recent years, there has been a growing trend of blaming parents for their children's mental health diagnoses. This phenomenon often stems from a desire to find a single cause or someone to hold responsible for the challenges faced by young individuals. However, it is essential to move away from this blame and shame cycle and approach mental health diagnoses in children with compassion, understanding, and a broader perspective. So please join me as we discuss why we are quick to point a finger when discussing mental health challenges and what we can do to end the stigma and shame surround mental health challenges.
Mental Health Matters: Just the Facts, Ma'am.
Join me as I discuss the facts and statistics for Mental Health Awareness Month - celebrated every May since 1949!! It's so important for us to educate ourselves and others about the importance of taking care of our mental health. This year, Mental Health Awareness Month is more critical than ever, as the COVID-19 pandemic has disrupted our daily lives and created a significant amount of stress and anxiety.
988 Suicide & Crisis Lifeline- National Alliance on Mental Illness
- National Council for Mental Wellbeing and Mental Health First Aid
- Inseparable
I want to remind each of you that it's okay not to be okay, and seeking help is a sign of courage. And in reaching out for support and talking about it, we begin to reduce the stigma surrounding mental health. Together.
PS. I follow this episode up with some real talk about youth suicide facts. So please excuse the vanilla, just the facts, presentation. I want to get information to you whilst balancing my story. XOXO
It's Time to Talk (about Mental Health)
It's time we start talking about our mental health. And let's be honest, this episode has been a long time coming. It's my time to share. So here's my raw, unedited, unscripted (of course) story of my family's current journey. I'm scared and filled with shame but I'm going to choose courage. I accept this is part of my story. And I just pray it helps one person.
If you want to talk about mental health, I'm here. I want to feature your story of courage. Please email me at hello@jessicastong.com.
Remember, you are not alone.
146. Goal Setting Part Two: Your 2022 Goals
In part two of this goal setting series, I discuss why it’s so important to co-create goals with an open hand.
I want to introduce you to my five step roadmap for goals that the results:
- Download
- Prioritize
- Commit
- Believe
- Practice
Maybe you’re ready to set some powerful and exciting goals for 2022. I want to help you.
If you join the Courageous Life Society by December 31st, you’ll get more of this training along with two months of training on taking action on your physical and emotional health. You’ll be coached by a registered dietitian and coach (along with two other coaches). You’ll learn to set goals that get results - and how to take action in a way that supports you and what you want to accomplish! No more empty resolutions!
145. Goal Setting: Part One
One of the best ways we can set goals that get results is to get clear about where we’ve been - because our past often impacts our future if we allow it.
So in this episode, part one of goal setting, I want to help you reflect on 2021.
Life can be crazy. There’s always work coming in and piling up, chores and errands to be run, people and relationships to take care of, and deadlines to be met.
And if we are not careful enough, it’s easy to go into a frenzy, get extremely busy, but end up achieving very little. Think about the moments where you’ve seemed to be very busy, but surprisingly unproductive at the end of the day. Therefore, it’s important to not only slow down, but to take a pit stop to pause and reflect before continuing with the journey ahead.
Reflection provides:
- Breath
- Perspective
- Vision
Hitting the pause button will give you time to evaluate whatever you have accomplished thus far. Are you on track with your goals and milestones? Do you have sufficient resources to progress to the next step?
You can choose what to bring forward.
144. Finding Peace During this Season
Here’s the truth; so many of us are feeling overwhelmed right now. And we "should" ourselves this time of year. I hear it all the time - "I should be doing more; I should be doing less; I shouldn't be so frazzled; I should be a more engaged parent; I should be happier than I feel right now; I should have made more money; I should be further along in my career."
These shoulds rob us of our peace.
In this episode, I offer you three tools today to help you feel more peace during this busy season:
1. Feeling Your Feelings in Five Steps
2. Downloading Your Thoughts and Emotions
3. Writing Your Instruction Manual(s)
(You can find a free guide on using brain downloads at www.jessicastong.com/download)
143. Five Barriers to Joy: Worry Overload
We haven’t been taught how to deal with stress! And we’re more fried than ever. Anxious about our health, money, work. You name it.
In the final conversation on the five barriers to joy, I discuss what happens when you're overloaded with worry. The kind of worry that pretends to be helpful and necessary.
What you can do:
Back up and breathe. Lengthen your exhalation. Research shows that when our exhale is a few counts longer than our inhale, the vagus nerve, which runs from the brain down through the neck to the diaphragm and abdomen, tells our nervous system to chill out. Our heart rate drops, blood pressure lowers, and the whole body physically calms down.
142. Five Barriers to Joy: The Social Media Vortex
Oh, social media. It's so easy to get stuck in the compare and despair trap. While scrolling, we often find ourselves thinking everyone’s life is easy and great. We look at filtered and planned images and think our lives don't measure up.
We've heard so many about how our social media habits might be eroding our self esteem. In 2017, the Journal of Affective Disorders published study that the more time 18-22 spend on social media, the more likely they were to have symptoms of anxiety.
So what can you do?
Power down. Set aside time to disconnect. Start with small increments. First thing in the morning and last thing before bed are some of the most challenging times for my clients.
And then power up your belief in what truly matters.
141. Five Barriers to Joy: Spinning Your Wheels
We all feel stuck sometimes. And as a result, some of us try to go into overdrive. We over-perform, over-work, over-think.
But when we start spinning our wheels, we need to get clear about our goals and what matters. Here's where I love to discuss extrinsic goals - fame and wealth vs. intrinsic goals - personal growth, relationships and community. Researchers asked graduating college students about their aspirations and followed up two years later. Those who pursued extrinsic goals reported greater anxiety and poorer physical health despite their accomplishments, while the group with intrinsic goals cited greater well-being and self-esteem and fewer physical signs of stress.
What you can do:
Find a purpose. What drives you? What matters - personal, family, work, community roles? You can live a multi-purpose life. Ask yourself - Is this serving my purpose here?
140. Five Barriers to Joy: Your Primitive Brain
I am passionate about teaching people about their brains. So in this episode I want to explain how your primitive brain reacts to joy.
If we don't understand that our primitive brain is designed to keep us safe, out of harms way, AND to seek pleasure. We think there is something wrong with us. We think we are broken.
What to do:
Look for bright spots. Not some toxic positivity here, but train your brain to see. Train your brain to watch for moments to capture. Stressful times will come and go. And name your primitive brain here.
139. Top Five Barriers to Joy: Day One
Welcome to this week's series: Top Five Barriers to Joy!!
I'm so excited to discuss ways to overcome the top five barriers to feeling good.
Listen, it’s a universal truth - we all are on some form of a pursuit of happiness. We want to feel less stress and more joy. There is so much information out there on the topic from TED talks to books to podcasts. So why do we still struggle? Why is wellbeing so hard to attain?
I believe knowing something and applying it are such different skill sets. We consume the info thinking that is enough.
In this series, I want to give you some activities to help you experience joy right now.
So Day One's Barrier to JOY...
Living for the future!
We push our peace and joy into the future, thinking that if we just make more money or lose weight or our kids get older, then we'll feel joy.
So our work is to recognize the good and hard now. To live now. To use the 5-3-1 method.
5 breaths
3 gratitudes
1 intention
I can't wait to hear how this works for you! XOXO
138. Toxic Gratitude
Oh, friends. I'm coming to you with something very near and dear to my heart. I want to discuss gratitude.
Listen, we all know gratitude matters. Gratitude will change you and shape you. Gratitude will connect you and us and your heart to divine love. Gratitude heals us. Gratitude has so many benefits physically, psychologically and socially.
But we often get mixed messages about gratitude.
True gratitude actually comes after a process of surrendering to all of our emotions, even the hard ones.
Toxic gratitude = not allowing yourself to feel anything and forcing yourself to deny true emotions through a list of how you "should" think and feel. (A term I made up, similar to toxic positivity.)
Let's be clear here. We already have a long list of things we "should" do. Adding gratitude to that isn't helpful if it's only used as something to check off. Gratitude changes you when it's real.
So the work - and the invitation - is to feel your feelings. This is the way to avoid toxic gratitude.
I'd love to hear what you think of this concept!!
Here's to a courageous week. XOXO
PS. I'd also love to invite you to leave a review. Every review counts and helps this message of hope be seen by a wider audience.
137. Decision Fatigue
Do you ever feel exhausted after making decision after decision? Or maybe you're mentally exhausted at the end of the day? At the end of a long week?
We have SO many choices day in and day out: what to do, what to eat, what to wear, how to parent, what you should listen to, what book to read.
Often, at the end of the day, we experience something called decision fatigue.
In this week's episode we are discussing decision fatigue and ego depletion, the role of sugar on our decisions, how we aren't broken when we get tired from making decisions AND what to do when you're cognitively fatigued.
As discussed, I highly recommend John Tiernay and Roy Baumeister's book called Willpower: Rediscovering the Greatest Human Strength.
I'd love to hear your thoughts about this episode! Feel free to tag me on social media @livesofcourage or send me an email at hello@jessicastong.com.
136. Taking back your time with the Pomodoro Technique
Oh, friend. I hear about it so often, clients just want to find greater focus. They feel like they have a ton of open tabs all pulled up in their brain at once. They report they try to get work done but end up trying to do everything all at once so get nothing really done at all. (And let's be clear, I certainly fall in this camp at times.)
But then I started the Pomodoro Party! (I think I need to trademark this name; it's so catchy, right?)
It's revolutionized how I work and focus, how I homeschooled Henry (and he's now teaching others about it!), and what I offer in the Courageous Life Society. (We work together online on Monday mornings from 9-11am CST using the pomodoro party method. It's the BEST way to start the week - fun + focus!!)
Pomodoro Party Steps (which I've simplified after taping because who can remember all 10 steps - ha!)
1. Write out your pomodoro party success list and a plan for each block of time.
2. Turn your phone on Do Not Disturb. Hide your email on your computer. Use one tab at a time.
3. Set your timer for 25 minutes and GO!
4. When timer goes off, review your accomplishments and then take a party break. Your brain will thank you later.
5. GO for another 25 minutes! Repeat steps 3 & 4 for three more sessions. After four blocks, take a 15-20 minute break!
I can't wait to hear about your experience with the pomo party! Please feel free to tag me on IG @livesofcourage or send me an email at hello@jessicastong.com. XOXOXO
135. Feel It to Heal It.
One of the greatest lessons I’ve learned in this life - and that I keep needing to relearn - is that if you don’t feel your emotions, they will begin to spill out all over the place.
Imagine picking up your emotions and stuffing them into a backpack. A cute, brightly colored, designer backpack, but a backpack nonetheless.
You place your emotions in there because you don’t want to feel the pain or maybe you don’t have time or the tools. So you begin collecting emotions.
And the bag gets very heavy. You also notice that a few of the seams are starting to rip a bit. So you reinforce it, but you still keep stuffing more in.
And suddenly, your bag breaks. You’re probably in the middle of a store or some other crowded place.
Your emotions all spill out. You can’t help it now. They’re all there. So you pick them up and carry them around without anything to contain them.
This might be you. You might be having all the feelings spill out all over the place. You’re so raw and unfiltered because it’s all too much. It is uncomfortable and disorienting. And you also might be thinking that you're sick of over-feeling at this point. But just hang on with me.
You have to feel it all. All of it. As Carl Jung says - and I’m paraphrasing - “what we resist, persists.”
And here’s the deal. I want to give you the tools to process your emotions so you don’t have to stuff anything down ever again.
Learning to feel your emotions is one of the most important skills you will ever learn. Feel it to heal it, sweet friend.
Can you imagine what the world would be like if we were all processing our emotions instead of distracting or overreacting to them?
So I hope you enjoy today's episode. I'd love to hear your thoughts and comments - feel free to email me at hello@jessicastong.com.
You can also find me at jessicastong.com or on the socials at @livesofcourage XOXOX
134. Finishing the Last 90 Days of 2021 with Strength: A CLS Masterclass
Do you have goals and dreams left unfinished?
Maybe you had something(s) on your 2021 vision board that you have yet to accomplish?
Listen, I want to help you finish the last 90 days of 2021 on your terms. In your way. I want you to accomplish all that you desire. Maybe you need to renew your focus. Maybe you want to formulate a plan. Or maybe you are working to reframe your aspirations. Wherever you are in these final days of the year, I’ve got you!
'm doing something I've never done before...I'm sharing with you the Courageous Life Society training for October!! In this episode you'll get access to the Society's training on the five steps to create a 90 day action plan as well as how to let go of goals that aren't serving you.
I'm sharing this with you to pull back the curtain on what you get with a Courageous Life Society membership. With this group coaching program, you also have access to weekly coaching calls, courage coaching mentors, a community to ask questions and get support along with twenty+ other training modules and guides.You can join any time - and for as long as you'd like (it's set up to be a month to month program).
For more info, visit www.jessicastong.com/society or email me at hello@jessicastong.com! XOXOXO
133. Interview with Kerri Thompson of the Thriving Mom Summit
I'm thrilled to introduce Kerri Thompson today! Kerri is hosting The Thriving Mom Summit and I can't wait for you to hear more about her and her story of courage, grace and strength.
And as for The Thriving Mom Summit, I’ll be joining Kerri and an amazing group of 30+ expert speakers for this FREE virtual summit from October all about helping moms learn tools and strategies for more peace, priority-based productivity, and purpose.
If you are a mom who is ready to break free from just surviving day-to-day and learn to thrive in motherhood, then this summit is for YOU! You can join at https://jessica.thrivingmomsummit.com
132. Interview with Jessica Dunegan: ON BRANDING
I'm so excited to introduce you all to Jess with JessDunegan Design!! Today we're discussing why branding matters and why it's never too early (or late) to tell your story and create connection. I had the privilege of working with Jess on my recent rebranding (and will be sharing more about the process in my newsletter).
Jess is a brand specialist, designer, illustrator, artist, and yoga teacher. She used to be a big city girl living in Austin, TX, but now she's a small town girl living and working in her hometown in Kansas! She has a degree in visual communications and she has been working in the creative field for over 15 years!
She began JessDunegan Design 6 years ago after moving back to KS to begin her loving relationship with her now husband. Jess began this new career path because she wanted to help women business owners feel confident about what they were offering to the world.
Jess enjoys all mediums of the design world, and my skills and services include branding and identity design and development, creating original illustrations, working with unique typography layouts, web design, and print and digital marketing pieces.
She is passionate about the well-being of women, and offers tailored experiences which help women tell their own unique stories. You can connect with her on IG @jessdunegandesign
Enjoy this interview!! Can't wait to hear what you think!!
131. You Need a New Perspective
Oh, friends.
We've all been there. We get stuck. We see things from one view, one mental picture and it feels overwhelming and limiting but we don't see any other way. Usually, someone unhelpfully tells us we need a new perspective. (If only it was that easy, right?)
In this episode, I speak to why perspective matters and how we can change our view if we want. (Not by force or coercion, but by a genuine curiosity and desire for change.) I discuss perspective taking in a coaching relationship but also outline some ways to expand your thinking to expand your view. I also outline my recent perspective shift and how it's created deeper focus and intention in my life and business.
Because what we look for is what we find. So what are you looking for right now?
PS. If you find this episode helpful or insightful or moving, I'd love to invite you to send me a message at hello@jessicastong.com AND leave a review. I know you've heard the spiel, but reviews help tremendously. And why send me a message? Because I LOVE connecting and hearing from you! XOXOXO
130. My Purpose - and Why I Won't Quit
I'm back, baby!!
You should know that I truly have missed you!
I have to be honest, it's felt like a long road to get back to this place. From doubt to fear to entitlement to anger, I've experienced all the feelings. But I walked away with a feeling of profound gratitude.
Gratitude for your support and your willingness to wait for me to feel it all. Gratitude that I walked away after a bruised kidney, broken rib, ridiculously persistent concussion and some embarrassment thrown in for good measure of course - knowing it could have been far worse. Gratitude that I could take time off, even if it meant I needed to scale down my outreach efforts for a short time. And from this gratitude, I found a new perspective. A renewed sense of purpose.
In this episode, I discuss my purpose and calling as I want to bring light and love and meaning to others. I want to serve as an example of leading a business with a heart of love and for the purpose of giving back. And it is my prayer that every Lives of Courage emails, podcast and programs serve as a healing force for you and in this world.
Maybe you are ready to make a change. Or maybe you need an empathetic ear. Maybe you are ready to live into your purpose. Maybe you just want to watch the hilarity. (And if you're in it for the laughs, I also hope you're following me on the Instagrams for the stories.)
Wherever you are, I'm here for you. So please feel free to reach out and say hi. Let me know what you would like to hear about on podcast. Or maybe you just want to learn what coaching looks like in a 20 minute session from someone who has been deeply committed to personal and professional transformation since 2007 (and who has lived all of it herself) without any pressure or selling.
XOXOXO
When you have to prioritize…
#128 How Your Attachment Style Impacts Your Spiritual Life
Our attachment patterns, translated into and through our neural networks, affect all areas of our lives.
Our relationships with ourselves are impacted by our attachments - what we think of ourselves and our beliefs about who we are and what we can do. These attachments also impact our relationships with other people.
Today, let's dig deep into how our attachment styles are one of the primary forces shaping our relationship with God.
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If you heard a ton of great information listening to this episode, I'd love to hear all about it! Take a screenshot and post it to your Instagram Stories with your biggest takeaways and tag me, @livesofcourage!
Be sure to follow Jessica...
Instagram: @livesofcourage
Facebook: http://facebook.com/livesofcourage
Website: http://jessicastong.com