This week we are talking about: Identifying different parts of ourselves and how they exist simultaneously through the lens of the psychotherapy model called Internal Family Systems (IFS)* Powerful tool to use in expressing emotions with loved ones Four Parts Circle *Information shared in this podcast is directly from my class notes & discussion as well as from the resources below: Video, The Power of Self to Heal our Parts:  https://www.youtube.com/watch?v=LuJLv98ks-I&list=PLnYOIs33GgPSxRDqhDAvTGkE_S96uAM3Ls with  Other Videos With Dr. Richard Schwartz Explaining Internal Family Systems (IFS): https://www.youtube.com/watch?v=Ym8o762U7uc https://www.youtube.com/watch?v=DdZZ7sTX840&feature=emb_imp_woyt 4 Parts Circle Graphic:  https://i.pinimg.com/originals/e0/25/88/e02588bda8fafb21f2627b4823903459.jpg IFS Institute https://ifs-institute.com Follow me on Instagram @julhouseholder

This week we are talking about:  Productivity guilt and creativity fatigue, How vacations and breaks actually increase innovation, creativity and productivity,  Cultural paradigms that contribute to productivity guilt ( here in the USA), The ultimate battle content creators vs. algorithms & how to support content creators.  Sources from article reading and other information: Three Science Based Reasons Vacations Boost Productivity: https://www.psychologytoday.com/us/blog/feeling-it/201708/three-science-based-reasons-vacations-boost-productivity Emma Seppala's Website: https://emmaseppala.com The Creativity Challenge,How We Can Recapture American Innovation by Kyung Hee Kim: https://www.amazon.com/Creativity-Challenge-Recapture-American-Innovation/dp/1633882152  Research mentioned out of Germany is by Sabine Sonnentag, professor of organizational psychology at the University of Mannheim in Germany https://scholar.google.com/citations?user=Uaea7S4AAAAJ&hl=en  Follow me on Instagram and Tiktok @julhouseholder

This episode is a 25 minute compilation royalty free songs by Jesse Gallagher I like to use in mindfulness practices (both movement and stationary mindfulness practices). I removed the intro and ending music typically present in my episodes so it can be used with these practices in mind. The music begins at 0:14 (14 seconds in).   Follow me on Instagram and TikTok @julhouseholder 

This week we are talking about “bookending” our day to establish routines in our life that support mind-body-spirit health and help us make transitions each morning and evening.  Follow me on Instagram and Tiktok @julhouseholder

Our guest this week is an inclusive activist, disabled content creator, model and speaker. Paula Carozzo has cultivated and created a space to redefine disability.At the age of five, Paula was diagnosed with cerebral palsy after an anoxic episode from a surgery. On her journey with a cane, Paula shares her story on what it’s like to live with a disability by amplifying the voices of her community to share their laughs, struggles, and adventures from living with a disability. Paula is recognized as a spokesperson for adaptive fashion, lifestyle with a disability, wellness, accessibility, and inclusive rights. In this episode we will dive into: Disability Inclusivity, Language, and Advocacy Self Acceptance, Owning Ourselves and Our Stories Growing & Loving Ourself Throughout Our Lifetime Representation in Fashion & the Media The Importance of Connection Follow Paula on Instagram@Pauuzzo and TikTok @Pauuzzoo https://www.instagram.com/pauuzzo/?hl=en  https://www.tiktok.com/@pauuzzoo?

I am sharing part of my journey and update with my traumatic brain injury (TBI) that I initially spoke about in episode 20 “Why I have been MIA: My Head Injury & a couple things I’ve learned”.  This week I’m talking about:  What I navigated and an update on where I am now.  Traumatic Brain Injuries & their prevalence.   Brainstem & Reticular Activating System (RAS)  Recent challenges and takeaways.  Finding radical acceptance.  Power questions, quotes, and concepts that have been helpful in my recovery.  Sources & Links to Learn More:  Brain Trauma Foundation https://www.braintrauma.org/faq.  WebMD's Visual Guide to Concussions and Brain Injuries https://www.webmd.com/brain/ss/slideshow-concussions-brain-injuries  Brain Stem:  Cleveland Clinic Brainstem Article https://my.clevelandclinic.org/health/body/21598-brainstem  Kenhub Brainstem Anatomy Article https://www.kenhub.com/en/library/anatomy/the-brainstem  Reticular Activating System:  Youtube video explaining the Reticular Activating System (RAS)https://www.youtube.com/watch?v=pfYeHHtj7so UMN Video on the Reticular Activating System (RAS)https://extension.umn.edu/two-you-video-series/ras  Follow me on Instagram and TikTok @julhouseholder

This week we are talking about New Year Eve resolutions, studies about their effectiveness, and why I ditched them for these practices: 3 Short & Simple Reflection Questions Make Space for the New Year 3 Support & Simplification Illumination Questions Sources: A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. To read this study, click here. Ten Breathing Exercises to Try for Stress Relief and More, click here.  Follow me on Instagram and Tiktok @julhouseholder

This week I am sharing a tool I use gifted to my class by my high school English teacher called S.O.C.W. that I still use today. This simple writing practice is great for releasing what is on our mind so we can focus and recenter ourselves.  What are some of your favorite writing and mindfulness practices? Answer on Spotify or message your favs to me on Insta@julhouseholder.  Follow me on Instagram and Tiktok @julhouseholder

This week’s episode we are talking about societal expectations around the holidays and the absolute importance of prioritizing our mental health* & peace. This week I’ll share the importance of: Setting internal boundaries and boundaries with others Communicating our needs with others Actually resting during the holidays Using tools and practices to regulate our nervous system and emotions Follow me on Instagram and Tiktok @julhouseholder *This podcast is an informal blog-style podcast with my personal lived experiences. This is not a replacement for professional mental health or social services. If you are experiencing mental health struggles, challenging relationships, abuse, etc., reach out to professional health services. Here are some resources below: Mental Health Hotline Numbers & Crisis Referral Resources: https://www.apa.org/topics/crisis-hotlines https://www.healthyplace.com/other-info/resources/mental-health-hotline-numbers-and-referral-resources (USA) National Domestic Violence Hotline (with text, call, or chat options):  https://www.thehotline.org International list of Suicide Hotlines by Country: https://www.opencounseling.com/suicide-hotlines 

Ever hear any of these from others our within your own mind? ➡️ "Just get over it already. Crying won't help, just smile and you'll feel better. You should be grateful for what you do have. Just think positive. It could be worse.”  This week we are diving into the concept of "toxic positivity".   Quotes, definitions and content sources:  https://www.medicalnewstoday.com/articles/toxic-positivity#avoiding-toxic-positivity  https://www.verywellmind.com/what-is-toxic-positivity-5093958  Follow me on Instagram and TikTok @julhouseholder