The Mindful Kind

Hello and welcome to episode 322 of The Mindful Kind podcast. 

In this episode, you'll hear some great questions from the students inside my Derail Imposter Syndrome Online Course. 

The questions include: 

- I just started a new job and I feel like a fraud. Everyone seems so much more qualified than I am and I’m worried I’m in way over my head. What should I do?

- I struggle with self-sabotage and whenever I feel like I’m close to success, I usually find a way to destroy it. Is there anything I can do to stop sabotaging myself?

- I feel like I’m trying to pretend I’m perfect, especially at work, and it’s exhausting. Why can’t I just let myself make mistakes sometimes?

Don't forget to head over to www.rachaelkable.com/podcast/322 to grab your spot inside the Derail Imposter Syndrome Online Course. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 321 of The Mindful Kind podcast (and the fourth episode in the relationships mini-series). 

In this episode, you'll learn about emotional vulnerability in relationships, including why it's so important and some of my favourite tips to help you implement it. 

Don't forget to visit www.rachaelkable.com/podcast/321 to get your copy of my Self-Compassion Meditation Album and find the writing prompts to help you practice acknowledging your emotions. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 320 of The Mindful Kind podcast. 

In this episode, you'll learn some of my best tips for developing healthier and more vibrant relationships, including:

- Asking for help and support in specific ways

- Learning to disagree with compassion

- Developing your emotional intelligence

Head over to www.rachaelkable.com/podcast/320 to find out more and enrol in a wonderful course about relationships on Mindvalley!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 319 of The Mindful Kind podcast.

In this episode, you'll discover my best tips for being more present in your relationships, including:

Tip 1: Develop small habits that help you spent quality time with your loved ones

Tip 2: Organise regular adventures with people you care about

Tip 3: Look after your own needs

Tip 4: Ask more questions in an open-minded and curious way

Tip 5: Create a consistent mindfulness practice

Head over to www.rachaelkable.com/podcast/319 to enrol in Mindfulness Made Easy and start creating your own mindfulness practice today!

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 318 of The Mindful Kind podcast.

In this episode, you'll learn about expectations in relationships and how expectations that are either too high or too low can damage important relationships in your life. 

You'll also learn some tips for managing your expectations well, including: 

- Expressing your expectations assertively and compassionately 

- Learning to be flexible with some of your expectations 

- Letting go of unrealistic or unhelpful expectations

Head over to www.rachaelkable.com/podcast/318 to download a free copy of my Mindful Communication Guide. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 317 of The Mindful Kind podcast. 

As someone who struggled with meditation for a long time thanks to my busy mind, I'm particularly passionate about this topic!     Meditation can be an incredible practice, but it can also be really challenging for anyone who finds it hard to focus.

So, in this episode, you'll discover some great meditations for people with busy minds, including:

- mindful walking

- short breathing techniques

- visualisations 

Head over to www.rachaelkable.com/podcast/317 to grab a copy of my Relaxation Meditation Album, which features some of the meditations described in this episode. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 316 of The Mindful Kind podcast. 

In this episode, you'll learn about the interesting ways that self-love can impact on your relationships. 

For example, you might become less judgemental and people will feel like they can be more open with you! 

Head over to www.rachaelkable.com/podcast/316 to read my article about implementing self-love after a tough day. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 315 of The Mindful Kind podcast. 

In this episode, you'll learn about negative and optimistic attributional styles and how they can impact your life. 

You'll also discover some real examples of attributional styles so you can understand how they might be arising in your life, too.

Head over to www.rachaelkable.com/podcast/315 to grab your free copy of my favourite list of affirmations!

Thank you for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 314 of The Mindful Kind podcast. 

In this episode, you'll discover why it can be important to practice giving people the benefit of the doubt (including some interesting research about happiness!). 

You'll also hear some of my favourite reasons for giving people the benefit of the doubt, including:

- It helps me feel less stressed

- I feel more compassionate and optimistic 

- It's taught me to forgive myself more for my own mistakes

Please note that it's not necessarily always a good idea to give people the benefit of the doubt! Make sure you tune into the episode to find out why. 

Don't forget to visit www.rachaelkable.com/podcast/314 to download your free copy of my guide, Appreciate And Reflect On The Year That's Gone By. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 313 of The Mindful Kind podcast.

In this episode, I'm really excited to share some things I'll be focusing on in 2022, including:

1: Giving people the benefit of the doubt

2: Slow mindful movement

3: Cooking

4: Going on new adventures

Head over to www.rachaelkable.com/podcast/313 to find the link to my article, Rach's Recommended Resources: The Best Books And Podcasts For Greater Wellbeing, Mental Health, and Happiness. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 312 of The Mindful Kind podcast.

In this episode, you'll discover three important stages that can be helpful when you're making choices that feel right for you.

Stage 1: Collect new information with an open mind (even if you don't agree with it!)

Stage 2: Analyse new information and ask yourself helpful questions, like "Could it be good or interesting if I apply my new knowledge to my life?" 

Stage 3: Experiment and adjust. If you decide to apply new things in your life, notice what works well (and what doesn't!). 

Note: In the episode, I mentioned that I've recently started practicing Qigong and I'm really enjoying it! Click here to watch a masterclass on Qigong or click here to enrol in the same course I've been studying. (Please note these are affiliate links and I may receive a commission if you make a purchase at no extra cost to you). 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 311 of The Mindful Kind podcast.

In this episode, you'll discover four things that can be helpful to do when you're feeling a bit lost (based on my own experiences over the last week!).

1: Take the pressure off yourself and try to avoid making big decisions or changes if you don't feel ready

2: Clean and organise your home or workspace

3: Spend time in nature

4: Remember that feeling lost is usually a temporary experience and simply try to do the best you can to support yourself

Don't forget to subscribe to The Mindful Kind podcast and head over to my website to join my newsletter list at www.rachaelkable.com

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 310 of The Mindful Kind podcast. 

First of all, I have some very exciting news to share! My new online course, Derail Imposter Syndrome, is currently open for enrolment until 8pm AEDT, 15th Dec 2021. Head over to www.rachaelkable.com/podcast/310 to learn more and secure your spot!

In this episode, you'll discover some key signs of Imposter Syndrome, including:

- feeling like an imposter despite evidence that says otherwise

- feeling exhausted or burnt out

- sabotaging your success

- attributing your success almost exclusively to external things

- feeling distressed by mistakes or setbacks

Please keep in mind that this isn't an exhaustive list of signs of Imposter Syndrome and you don't have to experience every sign, either!

Thanks so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 309 of The Mindful Kind podcast. 

Before we dive into the reasons that might be holding you back from success, there's something important to consider... 

What does success actually mean to you? 

Once you feel more clear about that, it's time to take a look at some things that might be holding you back. 

1: Not knowing how to reassure yourself

2: Sabotaging your success or not taking the right actions

3: Lack of confidence 

4: Imposter Syndrome

Head over to www.rachaelkable.com/podcast/309 to subscribe to my newsletter and be the first to know when my new online course, Derail Imposter Syndrome, goes live!

Thanks so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 308 of The Mindful Kind podcast. 

In this episode, you'll hear about some of my experiences with Imposter Syndrome, including how it stopped me from becoming a psychologist and how it almost interfered with my dream of writing a book!

You'll also hear about some experiences from people in my community and how Imposter Syndrome impacted their lives, too.

Understanding Imposter Syndrome and how it might be affecting you can be a great step forward! So be sure to listen to the stories and ask yourself - do you see any similarities? Could you be experiencing Imposter Syndrome? 

And if you'd like to work on overcoming Imposter Syndrome even more, stay tuned for my upcoming online course, Derail Imposter Syndrome!

Head over to www.rachaelkable.com/podcast/308 to sign up for my email list. That way, you'll be the first to know when enrolment opens for Derail Imposter Syndrome:) 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 307 of The Mindful Kind podcast. 

In this episode, you'll learn about emotional dumping and strategies to help you stop yourself from doing it too much!

I learned about the concept of emotional dumping in Dr Nicole LePera's book, How to Do The Work.

Here are the strategies I shared in the episode:

1: Ask for someone's permission before you start talking about any intense emotional experiences

2: Find a variety of ways to cope with your emotions, such as meditating, journaling, and exercising

3: Talk to different people about your emotions, rather than relying on just one person and do your best to find solutions, instead of just talking about intense emotional experiences

If you feel like other people are regularly "emotionally dumping" on you, try implementing more boundaries. You can learn about this in episodes 254, 255, and 258 of The Mindful Kind podcast. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 306 of The Mindful Kind podcast.

In this episode, you'll learn about unmet needs and how to deal with them in compassionate ways. 

Getting our important needs met isn't always possible, which is why it can be so helpful to know how to look after ourselves well when that happens. 

Here are some simple and self-compassionate ways to deal with unmet needs:

- use self-soothing touch

- engage in kind self-talk

- make a positive plan to get your needs met in the future

- talk about your needs with someone you trust

If you're feeling alone and you're looking for someone to talk to about your unmet needs, I highly recommend checking out the sponsor of this episode, BetterHelp. Head over to trybetterhelp.com/themindfulkind to receive 10% off your first month. 

Thanks so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 305 of The Mindful Kind podcast about dealing with resentment. 

In this episode, you'll learn more about what resentment is and some strategies that I've found helpful when I'm dealing with it, including:

- Practice observing resentment and understanding what it feels like and why it occurs

- Explore if the resentment might be telling you something important. For example, is it a sign that you might need to seek extra support, communicate more effectively, or stand up for yourself?

- Give yourself time to heal from resentment, but also look for opportunities to be honest about it (especially if resentment is appearing in your close relationships)

Don't forget to visit www.rachaelkable.com/podcast/305 to sign up for my email list!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 304 of The Mindful Kind podcast. 

In this episode, you'll discover a brief overview of mindfulness and three things you should know about practicing it. Then, you'll find out some interesting ways that mindfulness can boost your energy, including:

- potentially improving your quality of sleep

- reducing emotional suppression

- encouraging "single-tasking"

Head over to www.rachaelkable.com/podcast/304 to enrol in my signature online course, Mindfulness Made Easy!

Thanks so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 303 of The Mindful Kind.

In this episode, you'll learn about my personal "emergency" self-care plan for times when I'm struggling with anxiety.

Please keep in mind that this plan is based on my own research and experiences and I highly recommend that you seek out good-quality support from a mental health professional to create your own plan.

Below are some of the key elements of my self-care plan for anxiety.

1: Minimise stress triggers as much as possible (keep in mind, this is only a short-term solution I use when I'm dealing with high anxiety)

2: Talk about my feelings with someone I trust or write them down somewhere private

3: Be aware of my unhelpful coping mechanisms and try not to engage in them. I try to make choices that might improve my mental wellbeing, not potentially cause further harm or pain

4: Create things to look forward to, like a catch up with a friend or a book arriving in the mail

5: Be prepared to ride the waves of anxiety, knowing that feelings ebb and flow

If you'd like to learn more about my experiences with mental health and being an over thinker, check out my free online workshop, 3 Secrets You Need to Know to Level Up With Mindfulness. You'll find the link at www.rachaelkable.com/podcast/303

Thanks so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 302 of The Mindful Kind podcast. 

In this episode, you'll discover the simple things I've been doing in my own life to help manage stress during a busy season of my life. 

1: Meditation. I've particularly been enjoying sitting outside in the sunshine for a few minutes and practicing mindfulness.

2: Slow yoga classes at night-time (with most of the lights off for added coziness).

3: Listening to podcasts, including The Aubrey Marcus Podcast. You'll hear rich and authentic conversations between Aubrey Marcus and his brilliant variety of guests, including Layla Martin, Simon Sinek, and many more! Click here to check it out. Thank you to The Aubrey Marcus Podcast for sponsoring this episode of The Mindful Kind!

4: Asking for hugs and using self-soothing touch to help manage stress.

5: Mindful walking!

So, those are five things that have been helping me find calmness during an emotional and stressful time in my life. I hope you enjoy trying them out for yourself!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 301 of The Mindful Kind podcast.

In this episode, I've shared some of the signs I tend to look for when I'm trying to decide if I'm able to trust someone. Please keep in mind that these signs are not fool-proof, nor are they always accurate! 

These signs can simply be helpful guidelines when choosing how much to trust someone.

Sign 1: Trustworthy people often help others feel at ease - you won't be worried about them hurting you, shocking you, or being overly unpredictable.

Sign 2: A trustworthy person will tend to respect your boundaries and won't make you feel like you're not good enough. They'll show compassion, acceptance, and empathy.

Sign 3: Another sign that someone is trustworthy is that they won't be afraid to be vulnerable with you. However, they'll also take the time to build a strong relationship with you before they show you their vulnerabilities. 

Sign 4: Someone who doesn't regularly break other people's trust is more likely to be trustworthy. While this might seem obvious, it can be important to keep this in mind!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 300 of The Mindful Kind podcast!

To celebrate 300 episodes, I'll be sharing five of the best tips I've discovered over the last 6 years of podcasting to help you boost your wellbeing and enhance your life.

Below, you'll learn about these tips and find some additional resources you can explore! And head over to www.rachaelkable.com/podcast/300 to sign up for my free online workshop, 3 Secrets You Need to Know to Level Up With Mindfulness!

Tips for a meaningful life:

Tip 1. Be kind to yourself and develop your self-esteem. Here are some resources to help you get started:

- Self-compassionate activities for a difficult day

- Self-compassion meditation album

- Self-compassion exercises by Dr Kristin Neff

Tip 2. Manage stress in ways that feel effective for you! Check out:

- 15 micro-improvements to help you manage stress

- A daily stress management plan

- Book: "The Stress-Proof Brain" by Melanie Greenberg

Tip 3. Nurture the positive relationships in your life. Learn about your attachment style, how to improve your communication, how to be an empathic friend... There are so many ways to nurture your relationships!

Tip 4. Prioritise positive habits and look after your health. Some of my favourite positive habits include eating mindfully, drinking plenty of water, journaling, and getting enough sleep.

Tip 5. Develop a consistent mindfulness practice. Head over to www.rachaelkable.com/podcast/300 to sign up for my free online workshop, 3 Secrets You Need to Know to Level Up With Mindfulness!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 299 of The Mindful Kind podcast.

In this episode, you'll discover some strategies for dealing with disappointment, including: 

- acknowledging and tolerating your feelings of disappointment

- remembering that disappointment shows you care about something

- identifying cognitive distortions, like rosy retrospection and overgeneralisation 

- talking about your disappointment

- manage your expectations

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 298 of The Mindful Kind podcast. 

In this episode, you'll discover an interesting concept that involves assuming the best in some situations. Please keep in mind that assuming the best won't be appropriate for every situation, so please use your best judgement!

There are three great things that can happen when you try to assume the best:

1: You might feel more compassionate towards other people

2: You'll feel more hopeful about the future

3: You'll have more confidence in yourself when you're trying new things

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 297 of The Mindful Kind podcast. 

In this episode, you'll learn about toxic positivity and how you can protect yourself from it. Please keep in mind that toxic positivity can be a complicated issue and there might not always be a "black and white" solution.

Here are some strategies for protecting yourself from toxic positivity:

Don't forget to subscribe to The Mindful Kind podcast so you won't miss any future episodes!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 296 of The Mindful Kind podcast. 

In this episode, you'll learn about some practical strategies to help you be more optimistic during difficult times. 

To understand optimism a little more, be sure to check out episode 114 of The Mindful Kind, "Outlooks on Life: Optimism."

Please keep in mind that you don't have to feel happy in order to be optimistic!

Below are three strategies to help you be more optimistic during difficult times:

1: Identify the loudest negative thought and gently challenge it (then focus your attention on a more optimistic thought) 

2: Practice gratitude or observing your strengths during difficult times

3: Take empowered action. Choose one small thing you can do to help make the difficult situation a little better

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 295 of The Mindful Kind podcast.

In this episode, you'll learn about an "assertiveness hangover" - a concept inspired by a recent session with a wonderful client. 

An assertiveness hangover can occur after you clearly implement your boundaries, but then feeling guilty or worried about them.

If you'd like to learn more about assertiveness, read chapter 15 of The Mindful Kind book and listen to episode 102 of The Mindful Kind podcast.

Here are 3 steps for dealing with an assertiveness hangover:

1: Reassure yourself and commend yourself for being assertive.

2: Feel your emotions (eg guilt or worry) without reacting to them.

3: Keep being assertive! Watch out for the benefits of it and keep building your skills.

To find out more about working with me via Skype, head over to www.rachaelkable.com/podcast/295.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 294 of The Mindful Kind podcast!

In this episode, you'll learn more about kindness and how it can be beneficial for you and the people around you.

You'll also learn a specific way you can be more kind this week (or anytime, really!) - by using kind statements.

Here are the statements you could use to offer kindness to someone else:

1: I really admire the way you... (insert what you admire)

2: You brightened my day because... (insert why they brightened your day)

3: It's awesome spending time with you

4: I'm here for you if you need me

5: You're doing really well

Good luck trying these out:) 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!

Hello and welcome to episode 293 of The Mindful Kind podcast. 

In this episode, you'll learn about one of the key personality traits called agreeableness. 

Not only will you learn about the benefits of agreeableness (including increased happiness), but you'll also discover how too much agreeableness might be holding you back.

Below are the resources mentioned in this episode.

Book: Be Who You Want by Christian Jarrett

Book: The Mindful Kind by Rachael Kable

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 292 of The Mindful Kind podcast. 

In this episode, you'll discover the best goal-setting strategy I've come across this year; If-Then Plans!

In the 1990s, psychologist Peter Gollwitzer found that people were more likely to achieve their goals when they created if-then plans (and further studies have confirmed this!).

So, in this episode, I'll guide you to create your own if-then plans (including alternative if-then plans).

Head over to www.rachaelkable.com/podcast/292 for more goal-setting resources I've created to help you reach your greatest dreams:) 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 291 of The Mindful Kind podcast. 

In this episode, you'll learn about The Illusion of Transparency - the tendency to greatly overestimate how much other people know your mental state. 

Understanding The Illusion of Transparency can help you feel more confident, improve your communication skills, and strengthen your relationships. 

Don't forget to head over to www.rachaelkable.com to sign up for my newsletter list!

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 290 of The Mindful Kind podcast. 

Last week, a friend of mine asked me to send her some kind words and reassurance and it got me thinking - maybe, you could use some, too!

Tune into this episode if you've had a rough day or if you're feeling vulnerable and I'll tell you a few things that might be helpful. 

Don't forget to head over to www.rachaelkable.com/podcast/290 to enrol in my mini-course, Self-Care For Busy People, for free!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 289 of The Mindful Kind podcast. 

One of my listeners recently asked me a great question - am I analysing myself too much?

In this episode, you'll discover some of the signs that you might be analysing yourself (and others) too much. Plus, you'll hear four strategies to help you stop over-analysing, including:

- How to take "The Gentle Approach" when it comes to personal development 

- Using stress as a signal to slow down

- Focusing on yourself more than you focus on other people

- Prioritising fun!

Don't forget to tune in to these episodes of The Mindful Kind: 281 (Stop fixing other people's problems so much) and 288 (A surprising stress management technique).

Head over to www.rachaelkable.com/podcast/289 to grab your copy of A 5-Step Guide To A Happier, More Mindful Life. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 288 of The Mindful Kind podcast. In this episode, you'll learn about a helpful stress management technique called "Personal Thinking Time."

Not only do I enjoy using this technique myself, but I often recommend it to my clients, as well. 

Here are some tips for implementing Personal Thinking Time:

To find out more about working with me one-on-one via Skype, head over to www.rachaelkable.com/podcast/288 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 287 of The Mindful Kind podcast. 

In this episode, you'll learn about The Ostrich Effect and how it can create stress in your life. 

You'll also discover a challenge to start overcoming The Ostrich Effect! To complete the challenge, try to do the following:

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 286 of The Mindful Kind podcast. 

In this episode, you'll learn about discomfort and how it can increase gratitude, happiness, and life satisfaction. Here are the key take-aways:

The strategy I share for embracing more discomfort is to go outside your comfort zone and try new things, then allow yourself to process challenging emotions that might arise along the way.

Head over to www.rachaelkable.com/podcast/286 to grab a free chapter of The Mindful Kind book, called "Exploring Outside Your Comfort Zone."

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 285 of The Mindful Kind podcast.

In this episode, you'll learn about some interesting research about enjoyable activities and how they can contribute to happiness.

Here are some of the resources mentioned in the episode:

Book: "Be Who You Want" by Christian Jarrett

Study about enjoyable activities 

Head over to www.rachaelkable.com/podcast/285 to grab your copy of "A Powerful 5-Step Guide to a Happier, More Mindful Life

When it comes to engaging in enjoyable activities, don't forget that quality can be more important than quantity, be as mindful as you can (and avoid thinking about work), and try engaging in a variety of enjoyable activities, such as listening to music, reading books, catching up with relatives, and attending sports events.

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 284 of The Mindful Kind podcast. 

In this episode, you'll learn about The Spotlight Effect and how it can amplify feelings of self-consciousness. You'll also discover three strategies to help reduce the impact of The Spotlight Effect, including:

Thank you to BetterHelp for sponsoring this episode of The Mindful Kind podcast. Head over to betterhelp.com/themindfulkind to receive 10% off your first month. 

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 283 of The Mindful Kind podcast.

In this episode, you'll discover some fun and effective techniques to help you calm down quickly and savour times of rest, including:

I highly recommend that you experiment with these techniques during times of rest, instead of scrolling on your phone, and during challenging times, too.

To find out more about The Mindful Kind coaching with Rachael Kable, head to: https://www.rachaelkable.com/mindfulnesscoaching

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 282 of The Mindful Kind podcast. 

If you find yourself being overly critical of your past mistakes and struggling to move on, this episode is for you! You'll learn about some of the reasons why you might find it challenging to move on from mistakes. And, you'll discover four strategies to help you let go of past mistakes, including:

Thank you to BetterHelp, a professional online counselling service, for sponsoring this episode of The Mindful Kind. Head over to betterhelp.com/themindfulkind to receive 10% off your first month!

Thanks so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 281 of The Mindful Kind podcast. 

In this episode, you'll discover why it's important to stop trying to fix other people's problems so much and some helpful tips that can help you step back, including:

In the episode, I mention the Enneagram test. Here is the one I used to find out my personality type: https://www.eclecticenergies.com/enneagram/test

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 280 of The Mindful Kind podcast.

In this episode, you'll discover some ways to cope with sadness. First, here are some important things to keep in mind:

Now, here are some strategies for dealing with sadness:

If you're not sure who to talk to about sadness, I highly recommend my sponsor, BetterHelp, an online counselling service. Head over to betterhelp.com/themindfulkind to receive 10% off your first month. 

Make sure you tune into the episode to discover some bonus strategies for coping with sadness from my wonderful Instagram community.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 279 of The Mindful Kind podcast.

In this episode, you'll learn about three steps I use (or do my best to use!) to let go of feelings of embarrassment. 

The steps include:

I hope you enjoy the episode!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 278 of The Mindful Kind podcast. 

In this episode, you'll be learning about The Illusion of Control and how it can interfere with your life. You'll also hear about my own experiences with The Illusion of Control and my favourite strategies for dealing with it.

Thank you to BetterHelp for sponsoring this episode of The Mindful Kind podcast. Head to www.betterhelp.com/themindfulkind to receive 10% off your first month. 

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 277 of The Mindful Kind podcast. 

In this episode, I've answered a question from some of my listeners about what to do when life feels out of control. 

Tip 1: Make at least one small decision every day that feels right for you

Tip 2: Practice setting and maintaining your boundaries (check out episodes 254 and 255 for more information about boundaries)

Tip 3: Prioritise breaks so you can rest and gain clarity

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 276 of The Mindful Kind podcast. 

In this episode, you'll learn how to overcome imposter syndrome, but before you tune in, make sure you check out the previous episode, 275: Signs of Imposter Syndrome. 

The tips for overcoming imposter syndrome include:

- practice identifying imposter syndrome by questioning negative thoughts about yourself and your success

- take a realistic look at your skills and contributions

- remind yourself that no one is perfect and everyone makes mistakes. Mistakes don't automatically mean you're not good enough!

Thank you to BetterHelp for sponsoring this episode of The Mindful Kind podcast. Head to www.betterhelp.com/themindfulkind to receive 10% off your first month. 

If imposter syndrome resonates with you, I'd love to hear about it! Please feel free to send me an email at hello@rachaelkable.com

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 275 of The Mindful Kind podcast.

In this episode, you'll learn what imposter syndrome is and four signs that you might be experiencing it, including:

Sign 1: Having perfectionistic tendencies

Sign 2: Doubting your success

Sign 3: Downplaying your achievements to others

Sign 4: Feeling like an imposter (even when you're not) and worrying about being "found out"

Be sure to stay tuned for episode 276 of The Mindful Kind podcast which will share some ways to overcome imposter syndrome. 

A huge thank you to my wonderful listeners for all the support over the years - The Mindful Kind recently reached 8 million downloads! I'm so grateful to everyone who tunes in and I'm excited for the next chapter:)

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 274 of The Mindful Kind podcast. 

In this episode, you'll learn about three things I've tried to give up to help myself build my confidence, including:

Giving up these activities as much as possible has allowed me to feel much more confident, and I hope you enjoy learning more about them!

If you'd also like to learn how to be kinder to yourself, be sure to check out my Self-Compassion Meditation Album here: https://www.rachaelkable.com/selfcompassion-album 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 273 of The Mindful Kind podcast.

In this episode, you'll learn about habit tracking and three tips to help you implement habit tracking yourself, including:

Head over to www.rachaelkable.com/podcast/273 to find my favourite habit tracking resource and a discount code you can use!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 272 of The Mindful Kind podcast. 

In this episode, you'll learn about "mini-purposes" and why many of them can help you create a sense of purpose in your daily life. 

Here are the key topics discussed in this episode:

- you don't need to have "one, big purpose"

- mini-purposes can simply be positive habits you implement on a regular basis

- you don't need to wait for the "right purpose." You can start creating purpose yourself!

Here is the link to my Instagram post featuring more daily habits you could try to create a sense of purpose.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 271 of The Mindful Kind podcast. 

A few years ago, I completed the VIA Character Strengths Survey and one of my lesser strengths was bravery. Since then, I've been working on this strength and I've found some helpful strategies to build more "everyday" courage. 

1: Commit to doing one small thing regularly that makes you feel a bit nervous. Read this Instagram post for ten more ideas!

2: Accept imperfection. Be sure to check out episode 204 of The Mindful Kind podcast called 6 Steps to Overcome Perfectionism and a book called "Mindset" by Carol Dweck. Imperfection can be a normal part of being more courageous, so it's important to learn how to navigate it well.

3: Engage in extra self-care to support yourself after you engage in acts of courage. It can be tough going outside your comfort zone, so make sure to look after yourself. Head to www.rachaelkable.com/podcast/271 to enrol in my free online course, Self-Care For Busy People for more ideas.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!

Hello and welcome to episode 270 of The Mindful Kind podcast. 

In this episode, you'll hear three self-compassionate activities you can do after a difficult day, including:

- congratulating yourself

- doing something nice to look after yourself

- connecting with someone supportive

If you're looking for someone to talk to, you might like to consider my sponsor, BetterHelp. When you sign up with BetterHelp, you'll be matched with a counsellor based on your preferences, then you can chat via message, phone, or video. Receive 10% off your first month at try trybetterhelp.com/themindfulkind

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 269 of The Mindful Kind podcast!

In this episode, I'm excited to share why discomfort is so important and how it can motivate you to make meaningful changes in  your life (if you let it). 

Here are some steps to help you use discomfort to your advantage:

1: Recognize your discomfort

2: Ask yourself, "Is there something I can learn from this discomfort?"

3: Make a plan to make a meaningful change

4: Take action!

Head over to www.rachaelkable.com/podcast/269 to download a free chapter of The Mindful Kind book. Otherwise, head to Amazon or The Book Depository to order your copy today!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 268 of The Mindful Kind podcast. 

In this episode, I've answered a great question from one of my Mindfulness Made Easy students: how to stop over-apologizing!

Here are some of the concepts covered in this episode:

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 267 of The Mindful Kind podcast.

In this episode, you'll learn about four happiness lessons from my mood-tracking experiment, including:

Head over to himalaya.com/stress and use the promo code STRESS for a 14-day free trial. This will give you access to my audio course, Managing Stress at Work (be sure to check out episode 10 for plenty of strategies to help you cultivate happiness at work).

Download your free copy of my 5-day Social Wellbeing Challenge at www.rachaelkable.com/podcast/267. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 266 of The Mindful Kind podcast!

In this episode, you'll learn about open goals, including:

- what open goals actually are

- why open goals can be better than strict SMART goals

- the potential downside of open goals

- examples of open goals

Don't forget to find me on Facebook or Instagram (@rachaelkable) and let me know your thoughts on open goals!

Looking for more? Head to himalaya.com/stress and use the promo code STRESS for a 14-day free trial. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 265 of The Mindful Kind podcast!

I hope you're well and having a great week so far. 

In this episode of The Mindful Kind podcast, you'll discover more about my journey with social wellbeing and why I started prioritising meaningful connections with others.

You'll also learn a fun 5-Day Social Wellbeing Challenge! Head over to www.rachaelkable.com/podcast/265 to download your free copy of the Challenge. I hope you enjoy it!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 264 of The Mindful Kind podcast. 

In this episode, I'm really excited to share some simple steps to help you train your brain to worry less. As someone who is prone to excessive worrying and stress, I've found these steps to be effective - especially given some time and consistent practice.

Here are the steps:

1: Give yourself permission to let go of worries, rather than holding onto them

2: Practice becoming aware of unnecessary worrying (tip: learn about your worrying habits to make this easier!)

3: Implement mindfulness techniques to bring your mind back to the present moment. This step is key - over time, you can train your brain to let go of worries faster and return to the present moment more often.

I'm also thrilled to announce that my online course, Mindfulness Made Easy, will open for enrolment (for a limited time) on January 24th, 2021. Head to www.rachaelkable.com/podcast/264 to find out more and join the waitlist so you won't miss out!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 263 of The Mindful Kind podcast.

In this episode, you'll learn about three strategies to help you manage acute stress, including:

- Practicing mindful emotional awareness

- Taking deep breaths to calm the stress response

- Engaging in self-care after experiences of acute stress

Head over to www.rachaelkable.com/podcast/263 to enrol in my free mini-course, Self-Care for Busy people, and sign up for the waitlist to my signature online course, Mindfulness Made Easy.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 262 of The Mindful Kind podcast. 

In this episode, you'll learn a very simple (and effective!) stress management plan. Head over to www.rachaelkable.com/podcast/262 so you can download the free downloadable version of this daily stress management plan!

Here is a quick snapshot of the plan:

Choose one of the following morning activities to complete each day:

Choose one of the following midday activities to complete each day:

Choose one of the following evening activities to complete each day:

Head over to www.rachaelkable.com/podcast/262 and download the free Daily Stress Management Plan for more bonus stress management activities to complete when you have extra time!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 261 of The Mindful Kind podcast. 

I hope this episode inspires you to set some meaningful goals that could help improve your wellbeing. The goals I mention in this episode include:

Wishing you an amazing start to 2021 and thank you so much for being part of The Mindful Kind community!

I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 260 of The Mindful Kind podcast. 

In this episode, you'll learn some helpful tips for reflecting, resetting and setting new goals so you can keep moving forward. No matter what time of the year it is, you can tune into this episode to help yourself create motivation and make meaningful changes in your life.

There are multiple resources mentioned in this episode and you can find them all at www.rachaelkable.com/podcast/260.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 259 of The Mindful Kind podcast.

In this episode, you'll learn about resting for success, including a powerful practice called analytical meditation, which I learned from Dr Sanjay Gupta's amazing book called Keep Sharp.

Here's to how to practice analytical meditation yourself:

- Sit down somewhere quiet, close your eyes and picture a problem you haven’t solved or even a meaningful topic you’d simply like to focus on.

- Spend 5-10 minutes thinking about your chosen topic. Focus your attention on it, look at it from new angles, brainstorm potential solutions in your mind, and visualise what you hope to achieve.

- If anything important comes to mind, you might like to spend some time writing down you insights after the meditation. And if not, that’s ok, too. You’ve still taken some meaningful time to rest and that’s worth celebrating!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 258 of The Mindful Kind podcast.

In this episode, you'll hear about one of my main intentions for 2021 - kindness with boundaries. I think this is a great way to make a meaningful difference in the world, without burning out.

You'll also discover some powerful and meaningful acts of kindness you could try, based on real-life stories from my listeners. 

If you're not already following me on Instagram, head over here: www.instagram.com/rachaelkable

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 257 of The Mindful Kind podcast. 

In this episode, you'll discover three helpful worry containment strategies, including:

It can also be important to practice self-compassion. Worrying is a normal tendency for many people and there's nothing wrong with you for worrying every now and then! However, it can also be helpful to practice worry containment strategies to help manage excessive worrying.

If worries about work are affecting you, be sure to check out my audio course, Managing Stress at Work, on Himalaya Learning. You'll discover powerful episodes about managing stress, cultivating happiness, and spending less time worrying about work when you're not actually there. Head to himalaya.com/stress and use the promo code STRESS for a 14-day free trial. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 256 of The Mindful Kind podcast. 

In this episode, you'll learn about how to take things less personally. The tips include:

If you'd like to find out more about The Mindful Kind Coaching, head to www.rachaelkable.com/mindfulnesscoaching

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 255 of The Mindful Kind podcast.

In this episode, you'll learn how to set and maintain boundaries by implementing the following steps:

Be sure to check out my audio course, Managing Stress at Work, on Himalaya Learning at: www.himalaya.com/stress and use the promo code STRESS for a 14-day free trial. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 254 of The Mindful Kind podcast. 

In this episode, you'll discover what personal boundaries are, including four types of boundaries:

In the next episode of The Mindful Kind, you'll learn how to set and maintain boundaries (including what to do when a boundary gets violated). 

If you're looking for a Christmas gift, be sure to grab a copy of The Mindful Kind book from The Book Depository, Booktopia, or Amazon!:) 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to this super special episode of The Mindful Kind podcast!

In this episode, you'll hear the first episode of my audio course, Managing Stress At Work, which is now available on the amazing audio education platform, Himalaya. 

You'll learn some of the common stress triggers at work, how to identify stress, and a simple breathing technique called Straw Breathing. 

To access the rest of my audio course, Managing Stress At Work, go to himalaya.com/stress and use the promo code: STRESS for a 14-day free trial. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 252 of The Mindful Kind podcast.

In this episode, I've shared three big lessons I learned about relationships in 2020, including:

Thank you to BetterHelp for sponsoring this episode. Find out more about BetterHelp and receive 10% off your first month at trybetterhelp.com/themindfulkind

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 251 of The Mindful Kind podcast.

In this episode, you'll discover four research-backed habits that can help you boost your sense of life satisfaction, including:

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 250 of The Mindful Kind podcast.

In this episode, you'll hear four strategies to help you manage anxiety related to decision-making, including:

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 249 of The Mindful Kind podcast.

In this episode, you'll find out about a powerful mindset shift I learned from my psychologist recently, which is all about changing "rules" into "preferences."

This mindset shift has been helpful in reducing disappointment, anger, and irritation. I hope you enjoy trying it out for yourself!

Thank you for listening and I hope you have a wonderful week, Mindful Kind.  

Hello and welcome to episode 248 of The Mindful Kind podcast!

In this episode, you'll learn about my online course, Mindfulness Made Easy, which is open for enrolment until October 6th, 2020! Find out more here: www.rachaelkable.com/podcast/248.

You'll also hear six signs that you might need more mindfulness in your life, including:

I hope you enjoy this episode and don't forget to secure your spot in Mindfulness Made Easy.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 247 of The Mindful Kind podcast. 

In this episode, you'll discover some of the unconventional benefits that can occur as a result of your mindfulness practice!

Those potential benefits include:

Don't forget to sign up for the Mindfulness Made Easy Waitlist over at www.rachaelkable.com/podcast/247. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 246 of The Mindful Kind podcast. 

In this episode, you'll discover a basic balanced self-care plan that includes:

- two daily self-care activities for physical health

- two daily self-care activities for mental health

- two daily self-care activities for social health

And, you can adjust this plan by adding other components of health, such as financial, emotional, spiritual, environmental, or occupational. 

Head over to rachaelkable.com/podcast/246 to sign up for my free mini course, Self-Care For Busy People!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 245 of The Mindful Kind podcast. 

In this episode, you'll discover powerful self-care tips fro busy people, including:

You can read more tips in my blog post, Potent Self-Care Tips For Busy People.

Enrol here for free in my online mini course, Self-Care For Busy People!

Thank you so much for listening and wishing you a wonderful week, Mindful Kind.

Hello and welcome to episode 244 of The Mindful Kind podcast.

In this episode, you'll learn how to boost your resilience with the following mindfulness tips:

Tip 1: Mindfully connect with your loved ones

Tip 2: Spend more time being present in the moment

Tip 3: Develop mindful emotional awareness

To be among the first to hear when my mindfulness course, Mindfulness Made Easy, opens for enrolment, be sure to subscribe to my newsletter at rachaelkable.com/subscribe.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 243 of The Mindful Kind podcast. 

In this episode, you'll learn why exciting changes and experiences don't necessarily lead to long-term happiness thanks to a theory called the "hedonic treadmill." 

However, I've also found some strategies that can enhance long-term happiness, including: 

And, you'll hear some exciting news about two courses I've created, including a free online self-care mini-course and an amazing mindfulness online course! My newsletter subscribers will be the first to hear when the courses launch, so make sure you're signed up at rachaelkable.com/subscribe. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind!

Hello and welcome to episode 242 of The Mindful Kind podcast. 

In this episode, I've shared 5 important choices I've made over the years to help myself heal from painful experiences and grow in meaningful ways. 

Those choices include:

To read the written version of this episode, click here to find it on Medium. 

Be sure to check out my website at rachaelkable.com to discover more mindfulness, self-care, and stress management resources!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 241 of The Mindful Kind podcast. 

In this episode, you'll discover what rumination is, why you might engage in rumination, and five strategies to help you deal with rumination, including:

You can also read the written version of this article on Medium here. 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 240 of The Mindful Kind podcast. 

In this episode, you'll discover why anger isn't a "bad" thing and the differences between anger and aggression. You'll also hear three ways to help you process anger, including:

If you'd like to read the article version of this episode, click here. 

You can also get your copy of my Relaxation Meditation Album here. 

Thank you so much for listening and I hope you have a great week, Mindful Kind. 

Hello and welcome to episode 239 of The Mindful Kind podcast.

In this episode, you'll learn about some common cognitive errors your mind can make. These errors include:

1: Remembering things incorrectly

2: Taking shortcuts that don't result in accurate opinions or good decisions

3: Conforming unnecessarily 

I hope you enjoy learning more about these mistakes your mind can make, but remember your mind is still incredibly powerful!

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 238 of The Mindful Kind podcast.

In this episode, you'll hear about minor frustrations that can appear in everyday life, and how to reduce their impact. 

Strategies to reduce daily minor frustrations include:

1: Be proactive and eliminate frustrations early

2: Communicate well with others to compromise and solve frustrations

3: Use mindfulness so frustrations don't sap additional time and energy (don't forget to head to www.rachaelkable.com to find out more about mindfulness!)

4: Give yourself meaningful rewards when dealing with frustrations

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 237 of The Mindful Kind podcast. 

In this episode, you'll discover four ways to start the morning with positive energy, including:

Here are the resources mentioned in the episode:

The Mindful Kind book on The Book Depository

Medium article: Stop Checking Your Phone First Thing in The Morning - Try This Meditation, Instead

Good Morning Meditation Album

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 236 of The Mindful Kind podcast. 

In this episode, you'll hear about three ways to cope when loved ones trigger strong emotions, like anger and frustration. 

If you'd like more support when dealing with challenging relationships, be sure to check out trybetterhelp.com/themindfulkind

Here are the three strategies mentioned in the episode:

- Observe what you can learn from your loved one about yourself (based on the quote by Teal Swan: "The people who trigger us to feel negative emotion are messengers. They are messengers for the unhealed parts of our being.")

- Practice the loving-kindness meditation

- Engage in self-care

You can also tune in to episode 87 for more ideas!

Thank you for listening and take care, Mindful Kind. 

Hello and welcome to episode 235 of The Mindful Kind podcast.

In this episode, I've shared The Best-Case Scenario Method, which is all about cultivating more hope and positivity. 

Here are the steps for implementing The Best-Case Scenario yourself: 

The resources mentioned in this episode include:

- The VIA Character Strengths Test: https://www.viacharacter.org/

- 2020 study about hope

- My Medium article about catastrophizing 

- Episode 203 of The Mindful Kind: Self-Fulfilling Prophecies

- My website: www.rachaelkable.com 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 234 of The Mindful Kind podcast. 

In this episode, you'll discover some positive things that have happened for the people in my community during COVID-19. 

This episode isn't about pretending that devastating things haven't happened, but more about highlighting the potential for good things to occur (even when times are tough). 

You'll hear a variety of different stories that fall under these main categories:

I also mentioned a podcast episode called Learned Hopefulness by Cory Muscara on his podcast, Practicing Human. Here is the link. 

Be sure to find me on Instagram @rachaelkable to stay up to date:) 

Thank you so much for listening and take care, Mindful Kind. 

Hello and welcome to episode 233 of The Mindful Kind podcast. 

In this episode, I've shared five self-care activities I've been using lately to feel supported and process challenging emotions. These self-care activities include:

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 232 of The Mindful Kind podcast. 

In this episode, you'll learn five micro-improvements that can help you manage stress. A micro-improvement is a small change you can implement into your life. The idea is to become "just 1% better than yesterday."

Here are the micro-improvements in the episode:

1: Start each day with a mindfulness technique, like placing a hand on your chest and feeling your breath moving in and out of your body

2: Do  a regular social media detox

3: Get a dose of natural light

4: Take "personal thinking time" each day to give yourself space to observe and process thoughts and feelings

5: Write down one positive memory from each day

Head over to my blog to read the full article about 15 micro-improvements to help you manage stress: https://www.rachaelkable.com/blog/micro-imporovements-to-manage-stress

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 231 of The Mindful Kind podcast. 

In this episode, you'll discover 5 powerful ways to improve your relationships, including:

Head over to www.rachaelkable.com/podcast/231 to grab my free Mindful Communication Guide. I hope you enjoy it!

Thank you for listening and take care, Mindful Kind. 

Hello and welcome to episode 230 of The Mindful Kind podcast. 

In this episode, you'll discover 6 signs that you might be self-sabotaging your mental health. You can also hear more about self-sabotage on the following episodes: 

85: Goals and overcoming self-sabotage

196: Self-care versus self-sabotage

Below are some of the signs that you might be self-sabotaging your mental health:

If you'd like to work with a counsellor to further strengthen your mental health, you might like to try BetterHelp. Through BetterHelp, you'll be matched with a counsellor and you can chat with them via message, calls, or video. To receive 10% off your first month, head to trybetterhelp.com/themindfulkind

Please note that I'm a proud partner for BetterHelp and I may receive a commission if you sign up via my link.

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 229 of The Mindful Kind podcast. 

In this episode, you'll learn what compassion fatigue is, what the early warning signs can be, and potential ways to deal with compassion fatigue. 

Here are some strategies to help you deal with compassion fatigue:

Be sure to check out my book, The Mindful Kind, for more tips about mindful social media, self-care, and mindfulness!

I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 228 of The Mindful Kind podcast. 

In this episode, you'll hear about four mindsets that can help you achieve success. 

Here is my article on Medium called "7 Effective Questions to Help You Achieve Real Success". 

Below are the four mindsets to help you achieve success:

1: "I'm willing to learn and try new things"

2: "Mistakes are NOT failures"

3: "I won't give up"

4: "I deserve success"

If negative self-talk and low self-worth are obstacles on your path to success, I'd love to help you overcome them. I'm now taking a limited number of one-on-one clients for The Mindful Kind Coaching and you can find out more here: rachaelkable.com/podcast/228 

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind. 

Hello and welcome to episode 227 of The Mindful Kind podcast. 

In this episode, you'll discover 3 mental health lessons I learned from my psychologist. You'll also hear about some of my personal experiences with mental health and and why working with a psychologist has been really helpful for me. 

Mental health lessons I learned from my psychologist:

1: It's ok to grieve for things you lost or missed out on.

2: Avoiding anxiety often makes it seem scarier than it is. 

3: You don't need to take responsibility for other people's actions and feelings. 

If you'd like to find a supportive mental health professional yourself, I highly recommend BetterHelp. You can receive 10% off your first month of BetterHelp at: trybetterhelp.com/themindfulkind *

*Please note this is an affiliate link and if you sign up via my link, I may receive a commission at no extra cost to you. I only promote things I truly believe in and I’ve been using BetterHelp myself for over a month and had great experiences with it! My counsellor is kind and supportive and she’s recommended several helpful strategies so far (plus a great book I’d never heard of before!)

Thank you so much for listening and take care, Mindful Kind. 

Hello and welcome to episode 226 of The Mindful Kind podcast. 

After running out of coffee recently, I decided to experiment with other strategies to help boost energy. After trying them all out during the day, I gave each strategy at rating out of 10 so you can easily see what worked the best. 

I also started the day by listening to my Good Morning Meditation Album, which you can find here: https://www.rachaelkable.com/good-morning-album

Below are the strategies I used to increase my energy:

Strategy 1: Spend time outside in the sunshine and fresh air (rating: 8/10)

Strategy 2: Snack on healthy foods, like almonds and oranges (rating: 7/10)

Strategy 3: Moderate exercise (rating: 8/10)

Strategy 4: Cold shower (rating: 5/10)

Strategy 5: Do something fun when your energy dips (rating: 10/10)

I hope you enjoy trying these strategies out for yourself! Thank you for listening and take care, Mindful Kind. 

Hello and welcome to episode 225 of The Mindful Kind podcast!

In this episode, you'll find out 3 effective strategies to help you become more mentally strong. 

Also, be sure to listen all the way to the end of the episode to find out 3 things you might not know about me! I've been hearing from many new listeners recently, so I thought it was a great time for a little introduction. 

The 3 strategies to become more mentally strong include:

Be sure to head over to www.rachaelkable.com/podcast/225 to grab a copy of my Self-Compassion Meditation Album and find the link to my full article: 7 Strategies to Help You Be Mentally Strong During Tough Times. 

Here is the Myer Briggs Personality Test: https://www.16personalities.com/free-personality-test

Thank you so much for listening and take care, Mindful Kind. 

Hello and welcome to episode 224 of The Mindful Kind podcast. 

Since I've been working from home for the majority of the last 2 years, I thought I'd share some effective productivity tips to help you stay on track (and still have plenty of time to relax!). 

Tip 1: Start working at the same time each day after finishing your morning routine

Tip 2: Minimise distractions (like music and the tv) 

Tip 3: When motivation disappears, take three deep breaths and persevere for 10 minutes. If this doesn't help, move on to Tip 4

Tip 4: Have a list of important things to do (other than work). When you get really stuck on work tasks, do something from the list and then return to your work 

Tip 5: Complete at least three work tasks each day (even if they're just small tasks. I use Trello for time management and I learned some great strategies from Matt East's book, The Purposeful Planning Method 

Tip 6: Take regular mindful breaks

Tip 7: Be self-compassionate, give yourself time to adjust, and reward yourself for your efforts

If you would like more support and guidance, be sure to check out one-on-one coaching with me at rachaelkable.com/mindfulnesscoaching. 

Thank you so much for listening and take care, Mindful Kind.