Consider Yourself Hugged

Hi friends, welcome back! Today in Part 4, we are diving into something incredibly powerful that we all need to revisit from time to time—finding meaning in our lives and setting goals that align with our values.Michelle and I have both experienced times when we felt like we were just going through the motions, and I’m sure you have, too. We get so caught up in the busyness of life that we lose sight of what’s truly important to us. But here's the thing—our sense of fulfillment, joy, and motivation all come from aligning our daily actions with the things we value most.In today’s episode, we’re not just talking about setting goals for the sake of achieving something. We’re talking about meaningful goals—goals that resonate with your heart, that are in harmony with your values, and that make you feel like you're living your purpose.But here's the best part! We've created an activity sheet just for you! Check out the show notes and get all the info at https://www.tamiwest.com/post/meaning-in-

Today, we're diving into the third module of the our Positive Psychology Course, focusing on the critical concepts of happiness and well-being. This module is all about understanding what happiness truly is, how to cultivate it in our daily lives, and how to guide others on this fulfilling journey.Understanding Happiness and Well-BeingWe all strive for happiness—a lasting state of satisfaction, calmness, and balance. But what does happiness really mean? In this module, we explore happiness as more than just a fleeting emotion; it's a deep, enduring sense of well-being that we can cultivate by focusing on key areas of our lives.The Science Behind HappinessHappiness isn't just a state of mind—it's also a chemical process in our bodies. The feel-good chemicals—serotonin, dopamine, and endorphins—play a significant role in how happy we feel. But did you know that happiness is also influenced by our genetics? Research suggests that about 50% of our happiness is determined by our genes, but the

Welcome back friends! Today, Michelle is here with me, and we're delving into the 24 character strengths identified by psychologists Christopher Peterson and Martin Seligman. These strengths, recognized and valued across various cultures and throughout history, play a significant role in our personal fulfillment. The real impact comes not just from identifying these strengths but from using them in practical, everyday ways to enhance our lives.Why Character Strengths Matter:Character strengths are the foundation of who we are. They influence our thoughts, emotions, and behaviors, contributing to our overall happiness and well-being. By focusing on our strengths rather than our weaknesses, we can cultivate a more fulfilling and positive life.What You'll Do This Week:- Define the 24 character strengths- Determine your 5 greatest strengths using the VIA Survey- Analyze your strengths and learn how to use them to your advantage- Develop actionable tools to make the most of your strengths every dayShow n

Hello, fabulous listeners/readers/watchers! If you were with me last week, you know I'm more committed than every to work on my mental and emotional wellbeing. I hope you are too.  I’m so excited to share something special with you: Over the next 10 weeks, I’m embarking on a journey to become certified in Positive Psychology—a field that’s all about boosting our happiness, well-being, and overall zest for life. And guess what? I want you to come along for the ride!Here’s the plan: Each week (starting today), I’ll dive into one of the modules from my course and break it down in a way that’s fun, practical, and totally relatable. We’ll explore topics like gratitude, resilience, strengths, and so much more. Not only will this help me cement what I’m learning, but it’ll also give you some amazing tools to enrich your own life.And here’s a couple of little bonuses! First, each week, I’ll be uploading activity documents in the show notes for you to work on between sessions. These are simple, yet powerful exerc

Welcome back to the new season, friends! I’m so glad to have my dear friend Michelle back with me today. We've both been on a bit of a journey lately, and today we’re diving into something that's been on our minds a lot: holistic mental health. Show notes at https://www.tamiwest.com/post/holistic-mental-health. Thanks for joining!**Not intended to be therapy or replace therapy - If you need further help, please reach out to one of these resources or one in your area:General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life’s challenges.Connect with me:https://www.tamiwest.com/Facebook.com/tamiwests

Welcome Fellow Huggers for the last time this season!! Today, Michelle Kixmiller joins me for the first time in a bit

Yearbooks are snapshots of a time we often look back on with mixed emotions. For some, they encapsulate memories of friendships, triumphs, and the journey of self-discovery. For others, they are a reminder of challenging times, struggles with identity, and the harsh realities of adolescence. This is especially true for those who, like me, were quiet, bullied, and not popular. My middle school and high school years were marked by a turbulent home life, living in poverty, and the challenges of being overweight.Despite these hardships, revisiting my yearbooks has provided valuable insights into my identity during those formative years. It has been a journey of understanding who I was, who I am, and who I aspire to be. This episode is an exploration of those reflections, lessons learned, and the ways we can all find strength in our past experiences.As I reflect on these yearbook entries and the memories they evoke, several key lessons about identity emerge. That's what I'll share with you today! Show n

Welcome to week 5 of Mental Health Awareness Month! Today I'm discussing two seemingly unrelated topics: The 1976 Chowchilla kidnappings and the death by suicide of golfer Grayson Murray. In 1976, 26 elementary and middle school kids and their bus driver were kidnapped by 3 armed men, their faces covered with panty hose. They were driven around for 11 hours and eventually forced to climb into a 26' trailer buried underground. After all 27 were in, the kidnappers sealed the opening and buried the remaining portion of the trailer with dirt. They dug themselves out after 16 hours. Their lives were forever changed, and because childhood trauma wasn't understood, their mental health was forever damaged.This past week on Saturday, May 25th, pro-golfer Grayson Murray took his life after a fairly public battle with depression, anxiety, and alcoholism. In an interview last year (Link in show notes at https://www.tamiwest.com/post/chowchilla-to-grayson-murray-mentalhealth), he said: I just thought I was

Welcome to week 4 of Mental Health Awareness Month! Today is a bit different as I'm simply going to share a very personal story with you about my epiphanies about bullying, my bully, forgiveness, and more! Show notes at https://www.tamiwest.com/post/bullying-to-empowerment. Thanks for joining!**Not intended to be therapy or replace therapy - If you need further help, please reach out to one of the resources:General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ Celebrate Recovery: https://www.celebraterecovery.com/ About AA: https://www.aa.org/ Tami West, PhD Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life’s challenges. *Disclaimer:The information in this show is not intended to be therapy or to address your individual situation. It is informati

In honor of Mental Health Awareness Month, week 3, we're diving into another crucial aspect of mental wellbeing: Celebration! This week I'm using more recommended resources from the National Council for Mental Well-being, the organization that sponsors the Mental Health First Aid course. You may know I am passionate about teaching that class! But I'm also diving a bit deeper with 4 suggestions of my own: 1.Decide if you want to want to actively participate in creating positive awareness for mental health.2.If no, that’s ok, but maybe don’t actively create NEGATIVE awareness

In honor of Mental Health Awareness Month, week 2,  we're diving into a crucial topic: Leading by example, and in particular: self-care. It's not just a buzzword; it's a vital part of maintaining our mental health. This week I'm using some recommended resources from the National Council for Mental Well-being, the organization that sponsors the Mental Health First Aid course. You may know I am passionate about teaching that class!Today, we'll explore why it’s important, how it can set an example for others, and share some practical tips on how you can incorporate self-care into your daily routine.So how can we practice self-care? Here are four strategies recommended by the National Council:  1. Activity Calendar: Use the National Council’s activity calendar for daily self-care ideas. 2. Mental Health Days: Consider taking a mental health day from work this month. It’s a chance to step away from daily stresses and do something rejuvenating.3. Relaxation Exercises: Incorporate relaxatio

Welcome to May - Mental Health Awareness Month! Each week this month we'll dive into practices that will help you with your mental wellbeing. This week? Meditation with Dr. FF, as she is affectionately known. Show notes at https://www.tamiwest.com/post/mental-health-awareness-month-part-i-meditation.Jennifer Fisch-Ferguson lives in Michigan where she does all the things writing. She is busy doing academic endeavors when she would rather be writing all about her characters and their many adventures. She spends her free time being a fabulous crazy mom to two dynamic boys and staff member to four highly demanding cats.She also likes to cook and bake and subjects her family to her many creations (most of them good!). She is blessed to have friends who support her with her endeavors.Jennifer enjoys writing urban fantasy, paranormal romance, speculative fiction and exploring all the questions starting “What if…” which allows her mind to make the mundane much more exciting. She is excitedly expanding her ever d

Last Wednesday I had 2 events on the same day (Listen to the full story.) While getting out of the car at my 2nd event, I fell and face-planted on the asphalt in the parking lot. The lesson that applies to our time today?The event was a women’s workshop sponsored by the White House Area Chamber of Commerce. It’s in my hometown, so I know the leaders – 3 wonderful women! Tim was with me, and a few minutes after the fall (I still wasn’t off the ground yet!), two of them came outside, gently helped me up, walked with me, brought me a seat and ice pack, and stayed with me until I was ready to go compose myself.WOMEN AND RELATIONSHIPS!! Such an important topic!Let’s do the same format today for our last week of Stress Awareness Month. First, revisit the Stress in America Report. Second, look deeper at the research. Next, my successes and mistakes. And, finally, tips. Here we go! (All links in show notes at https://www.tamiwest.com/post/stress-awareness-month-part-4-women-relationships)From Stress in America 2023 r

In today's episode, we'll explore the intricate relationship between women, at https://www.tamiwest.com/post/stress-awareness-month-part-iii-money. Personal Reflections on MoneyGrowing up with financial instability can leave a lasting impact. Here are some reflections on how a poor understanding of money can affect decisions and stress levels:- My childhood in poverty taught me that money was something to be spent immediately.- I witnessed a cycle of poverty when $50,000 was received and quickly dissipated on fast food, small trips, and material things.Understanding PovertyWe'll delve into Dr. Ruby Payne's book, "A Framework for Understanding Poverty," which provides invaluable insights into the mindset shaped by economic struggles.Stress and Finances: A Gendered Issue- We revisit the "Stress in America Report" to discuss how, while finances are a top stressor, they often remain an undiscussed topic.- Only 52% of adults are comfortable discussing money, and 45% feel emb

Recently I listened to a stress management podcast. I really liked her style and her content. It was odd, but there was one thing she said that struck me as she spoke about journaling: When we put our worries onto paper, it moves them from the emotions center to the thinking center. And then she moved on.I thought, "I’ve given advice like that before. And moved on."What I found myself wanting was examples. Stories. What did it look like when YOU did that? What worked? What didn’t?That’s what we’re doing today.First, I dug into that Stress in America report we discussed last week (click here to listen to that episode). I thought what do people need? What are they struggling with? As you may expect, the numbers were worse for women than for men, so I decided to go that direction for the next 3 weeks. Even though I’m targeting women here, the stories and advice transcend gender in many areas.Next I looked at the top I for women, according to the report. They were:58% family responsibilities50% consum

How embarrassing that I had no idea April is National Stress Awareness Month. Of course, I’m not a fan of the word, but I am a fan of helping people deal with this concept we call stress.I was walking Charlies this morning, thinking Oh I’ll just do 4 sessions about stress, that’s what I do, that’ll be easy! But it wasn’t. I’ve been speaking about stress for about 20 years, and today I felt a real burden to try a different approach.Today, Part I, isn’t about giving advice. Instead, it truly is about developing awareness and finding out where you are in your life. As I read the 2023 Stress in America report, this passage broke my hear:Around three in five adults (61%) said people around them just expect them to get over their stress. Nearly half (47%) said they wish they had someone to help them manage their stress. Some adults (36%) said they don’t know where to start when it comes to managing their stress, and a third (33%) said they feel completely stressed out no matter what they do to manage their stress.

Today, I have a strongly worded message for my pal, Perfectionism:Get out of my life.... today!!! I hope you have the same message. I didn't realize until recently that it has been rearing it's ugly head in my life again, and I will not continue to allow that! Today we'll talk about causes of perfectionism, the vicious cycle, and what to do for more peace.Do You Battle Perfectionism?· Do you feel like what you accomplish is never quite good enough?· Do you often put off turning in papers or projects, waiting to get them just right?· Do you feel you must give more than 100 percent on everything you do or else you will be mediocre or even a failure?Causes of Perfectionism· Fear of failure. · Fear of making mistakes. · Fear of disapproval. · All-or-none thinking. · Overemphasis on “should's.” · Believing that others are easily successful. The Vicious Cycle of Perfectionism (See diagram in show notes https://www.tamiwest.com/post/goodbye_pe

Let's start by defining the word guilt:AI definition: Guilt is an emotional state characterized by feelings of responsibility or remorse for having committed a wrongdoing or for failing to meet a certain standard of behavior, often accompanied by a sense of regret or self-blame. Dictionary.com definition: the fact of having committed a specified or implied offense or crime.So, in my summary, the word guilt is defined as you are responsible for having done something wrong. I am big on the power of visualization, so I suggest that you visualize yourself in a courtroom, you’re sitting in the chair and the jury is trying to determine your guilt over an issue. And it makes sense to visualize yourself in that court of law because the word guilt is so closely associated with trials. Let’s use an example here. Let’s say that you have a job and you’re working with a team doing a project. You finish your part of the project and you hand it over to one of your teammates, and you realize before you do that t

Welcome back to the second part of our series on debunking the myth of having "no time" and delving into the essential aspect of self-care. In Part I (go to show notes to find link for part I at https://www.tamiwest.com/post/mythofnotimeii), we threw boulders at the common notion that time is an elusive entity, demonstrating how it's more about priorities than scarcity. Now, in Part II, we delve deeper into practical strategies for nurturing yourself even if the world tells you not to!As we navigate the demands of work, family, and personal aspirations, it's crucial to recognize what steals our time and joy. From the subtle pressure of societal expectations to the internal dialogue that guilts us out of self-care, various factors can hinder our well-being. However, armed with awareness and actionable steps, we can reclaim our time and prioritize self-care without guilt or compromise.Whether you have three minutes or thirty, there are strategies tailored to fit into your busy schedule and r

Welcome in! Part I will cover why it’s a myth and Part II, how to better take care of yourself.This all started with a “remodel” of my guest bathroom (story in episode!)Let’s get this out-of-the-way: if you have a new baby, a new job, you’re in school, a single parent, taking care of an elderly parent, etc. your time is definitely more limited! Today we'll do a couple of things: First, we'll talk about how Americans are using their time. Then I'll share 3 different approaches to why we often say we don't have enough time for self-care: 1) AI-generated, 2) APA Article (link at end of show notes), 3)Tami's take