Growth and Goals Podcast

Lately I have fallen into a bit of a depressive mood. It happens from time to time when I am under a lot of stress. Between having a hectic couple weeks at work, having a diabetic dog, juggling an insane social calendar and just trying to keep up with laundry the stress has been getting to me.

I have been struggling with lack of focus, low energy, not sleeping well, over eating and so I wanted to share with you how I plan to pull myself out of this depressive episode. Stress Response Syndrome or Adjustment Disorder, also known as situational depression, is something I have struggled with for a while.

My therapist has given me excellent tips that have helped me to recognize when I have fallen into one of my depressive moods and more importantly things I can do to help pull myself out of these funks, so I wanted to share those tips with you.

Depression can be hard to talk about and I never want to give the impression that it's something I don't still struggle with, mental health is a lifelong journey. I do hope that these tips help you to start feeling better, but if you need help please call the Suicide and Crisis Lifeline, their number is 988 and they offer 24/7 support. You can get through this!

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Daily Planning Notepad

Do you ever feel overwhelmed by work? Or like all you have is work and no life? If so this episode is for you. Society can make it seem like you have to be the first one in the office and the last one out in order to succeed, but maintaining a work-life balance is vital for your mental and physical health.

In this episode I discuss:

• Why having a work life balance is important and the risk factors of being under constant stress
• 3 signs that you are in need of a better work life balance
• 5 tips on how you can work towards creating work life balance

Life is too short to be all work and no play. You deserve to have a life, you should work so that you can live the life you work rather than live to only work. I have been there, work can be stressful, which is what makes having balance so important.

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Daily Planning Notepad

Do you ever find yourself laying in bed, completely overwhelmed by the amount of things you need to do, then become paralyzed, unable to do even the simpliest of tasks? If so you may struggle with executive disfunction. Executive disfunction is not laziness, it's when you WANT to do the things, whether it's chores, errands or even a hobby, but you simply can't. If that sounds like you, you're going to want to tune in.

In this episode I discuss:

• Just stand up- I know it sounds simple but it's effective. Instead of thinking about all the things you need to do once you stand up simply focus on one goal, standing up
• Body doubling- simply having someone sit with you or calling someone while you complete tasks can give you just enough motivation to stay engaged and focused
• Surf the wave- allow yourself to have a hit of dopamine before starting on your to-do list and then ride that happy wave (i.e. get Starbucks BEFORE errands)
• Take breaks or change tasks as you need to- who cares if you take longer to get things done because you don't do it in the most effecient way possible. So what it takes you longer, if that's the only way you can get it done then it's worth it
• Save the worst for last- If you try to start with the most daunting thing you may never get out of the paralysis stage, instead start with something easy. This can help you build momentum to tackle that big task or waste case scenario, if you still don't get to that big task at least you can feel good that everything else on the list is done

Executive disfunction often comes with feeling guilty or lazy. i want you to know you're not alone in this and you can overcome it. But most importantly, I want you to know that struggling with executive disfuntion does not make you lazy!

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You may have heard the term "rizz" recently, it's what all the kids are saying now days, and it's actually short for charisma. Charisma, or having "rizz", is when you are considered charming, likeable, attractive, alluring, and have a special magnetic appeal. So if you want to know how you can have more "rizz" this episode is for you.

In this episode I discuss:

Confidence- confidence is the most beautiful thing you can pocess, it's what gives you the courage to be authentic and will allow you to attract the right people

Happy- if your mind is at peace you are happy and happy people attract good things

Aware- learn to read a room and other people's nonverbal communication

Respectful- being a kind, respectful human being will get you so much further in life than bullying and shoving

Inspiring- being inspiring is all about leading from the front and living by example, being inspired is about having a why that is bigger than yourself

Subtle- the most charismatic person in the room is rarely the loudest

Motivating- being motivating is about leading from behind, cheering others on, being motivated is about learning to be your own biggest cheerleader

Attitude- we cannot change the inevitable, the only thing we can do is play the one string we have and that is our attitude

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Do you find yourself thinking of what you want to say before the person you're having a conversation with even finishes their thought? Same, lately I have been working on being a more active and empathetic listening so I wanted to share with you some tips on how you can be a better listener to deepen connections and strengthen relationships.

In this episode I discuss:

• Changing your mindset- instead of listening to respond seek first to understand and then to be understood
• Eye contact and facial expressions- maintain eye contact 70-80% of the time, any more than that and it's creepy, any less and they will feel as though you're not listening. Be aware of your facial expressions and make sure they're appropriate
• Signal you're listening- nod your head, throw out a mhmm or yeah every now and then so the person you're talking to knows you're engaged. Be aware of your body language so you don't seem closed off
• Ask clarifying questions- as who, what, when, where, why and how questions; for example, "who is 'they'?" or "when was this?" or "what did you say next?"
• Paraphrase for understanding- when they finish talking paraphrase what they said back to them to make sure you're crystal clear on what they said and how they meant it

The most important part of being a good listener is the follow up. It means so much to people when you're not only engaged in a conversation but remembering the details and following up with them later shows that you truly cared about what they had to say. Take notes if you have to, I promise it will mean the world to someone if you follow up with them.

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Daily Planning Notepad

Do you feel like you have to be a chemist in order to create a skin care routine or feel overwhelmed by all the products to choose from? If so this episode is for you! Keep in mind I am not a dermatologist or estatician so if you are struggling with your skin consult a professional on what they recommend for you.

8 Step skin care routine:

1. Cleanser: 

• The purpose of this is is to remove dirt and make up from your face. It is important to get a gentle cleanser, I used to think if it's burning it's working but that isn't true. If it's burning it's irritating your skin so find one that feels good for you.

2. Toner (optional)

• While toners do remove excess dirt that was missed during the cleansing process there are two types of toner, hydrating and exfoliating, so make sure to check the active ingedients to see what type of toner it is.
• Hydrating toners can be used daily and contain verious active ingredients such as vitamin C or hyaluronic acid and can be used daily as an additional cleanse
• Exfoliating toners should not be used more than twice a week and they contain AHA or BHA. AHA (glycolic and lactic acid) can be used on most skin types, while BHA (salicin) is better for oily skin as it penetrates deeper, see dermcollective.com for more info

3. Serum

• Serums are used to treat specific skin conditions, if you don't currently have any issues with your skin you can use a generic serum with active ingeriendts such as vitamin C, there are different active ingredients that treat different things, but avoid trying to treat more than one thing at a time
• If you have acne scaring vitamin E serum can help minimize the appearance of scars
• Hyaluronic acid is a good serum to use for dry skin
• Retinol is an active ingredient that can help reduce or prevent the signs of aging
• Salicylic acid is an active ingredient to look for if you have acne prone skin
• Azelaic acid and hydroquinone reduce the appearance of hyperpigmintation

4. Eye cream

• I used to think eye cream in unnessecary because I could just use a moisturizer, but many moisturizers contain fragrance, alcohol and parabens that can damage the delicate skin around the eyes
• Additionally, eye serums contain specific active ingredients that reduce dark circles and puffiness.

5. Spot treatment (optional)

• I personally use benzoyl peroxide to treat breakouts, if you struggle with severe acne consult a doctor about the best course of treatment

6. Moisturizer

• You can use any moisturizer that works best for you, however you want to make sure it contains ceramides that will help restore your skins natural barrier, this will lock in moisture and create a barrier to keep impurities out

7. Oils (optional)

• While serums treat skin conditions and moisturizers moisturize, oils are designed to nourish the skin. They each contain various fatty acids, vitamins and antioxidants that can help improve the appearance of your skin.
• Marula and Coconut oils are good for dry skin, Argon oil is good for elasticity and dark spots, Rosehip oil is good for anti-aging
• Many moisturizers may also contain these oils so this step isn't necessary, personally I only include this step in my evening skin care routine

8. SPF (AM only)

• Make sure you are putting on a minimum of SPF 30 every single morning. This will not only protect your skin from getting damaged by UV rays it will also prevent signs of aging
• Don't forget to put it on your neck as well

Having a skin care routine is a great way to incorporate self care into your daily routine and take care of your beautiful face. I hope thise helps make it a little easier on you, but of course find what works best for you.

Do you every struggle with feeling lost, unfulfilled or just unsure of yourself? If so this episode is for you. Self discovery is a lifelong journey as we are ever changing and growing as we move through life, but whatever season you find yourself in these steps are sure to help you to not only get to know yourself but discover new ways you can continue to grow and evolve.

Summer is flying by! In today's episode I wanted to share my bucket list on how I plan to make the most of the rest of summer 2023, it is my hope that you take this list and elaborate on it and run with it to make your own bucket list of everything you want to do. I know it's hot out there, but pretty soon summer will be gone, so go make some memories that you can take with you! I know it's hot out there so stay safe and most importantly, HAVE FUN!

I am officially in my late 20s and it is terrifying and thrilling all at the same time. I feel simultaniously like a little kid and an adult, what a time to be alive. As I reflect on my last 26 years of life I wanted to share with you some of the best advise I have recieved and some hard won pearls of wisdom. Here's to being another year older!

Well I will be another year older next week and every year I love to look back and reflect on how far I have come and everything I have learned in all my years of life. Now that I am officially in my late 20's I am feeling a little older and wiser so I wanted to share with you my best life advise I have learned so far. A lot of these lessons were hard learned so I hope they help you on your journey.