FULFILLMENT THERAPY - Marriage & Family Therapy, Self Mastery, Self Actualization, Unmet Needs, LDS Parent, Family Connection

136 | The Art of Saying No: Reclaiming Your Time and Energy from People-Pleasing

Show Notes:
Today we’re exploring people-pleasing and how it affects our authenticity and family dynamics. You’ll learn 5 actionable steps to break free from the cycle and teach your family by example. Together we'll create a life where you can let go of what others think and be your best self.
Enjoy!
-Kendra
 
ALL LINKS → https://linktr.ee/fulfillmenttherapy 
Website → https://fulfillmenttherapy.org
Contact → fulfillment.therapist@gmail.com
Instagram → @fulfillmenttherapy 
Facebook Community → http://bit.ly/fulfillmenttherapy 
Facebook Group → Private FB Group 
Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 
Chat → 1-986-910-5172 *text questions & topic requests
 
Podcast on Assertiveness: 09 | Assertiveness: What I Learned from a Cultural View Shift & 3 Communication Styles Every Person Needs to Understand in Order to Succeed | FULFILLMENT THERAPY 
Assertiveness Worksheet: Assertiveness Infographic
Boundary Exploration:  Boundaries Extended Worksheet.pdf
 
Quotes:
"People pleasing is like a silent killer of authenticity, eroding away at your true self." - Brené Brown
"People-pleasing is a self-destructive and soul-suffocating habit that hooks you into always putting others’ needs before your own." - Michelle Pfeiffer
"You are not required to set yourself on fire to keep others warm." - Unknown
"People-pleasing is not about kindness; it's about trying to control what others think of you." - Bryant McGill
"People-pleasing isn’t just about being nice, it’s about seeking external validation to feel worthy." - Brené Brown
"When you say 'yes' to others, make sure you are not saying 'no' to yourself." - Paulo Coelho
"The moment you stop worrying about what others think about you, is the moment you start being yourself." - Unknown
 
Today I’m going to give you 5 tips to focus on. Do these 5 things as much as you can, and remember that it won’t be an overnight solution, but it will be the beginning of a beautiful change!
Self-awareness. Journal or leave voice memos. Get a counselor. You’ll need to explore your relationships and how you’re making it a one up or one down relationship. For now, just notice them, document them, and explore them through reflection.
Assertiveness training & Boundary Setting: Watch some YouTube videos, or listen to episode 9 on Assertiveness. Do the worksheets I created. The link for the assertiveness worksheet and boundary setting is the show notes too. Set boundaries to protect your time, energy, and emotional well-being.
Self-compassion: Cultivate self-compassion and recognize that your worth is not dependent on others' approval. This takes time. Practice 1% by not agreeing right away and saying no in a safe space. Come up with your own mantra to remind you to have greater self-compassion or to let go of people-pleasing (I am safe to share my own wants and needs. I will advocate for myself and remember that I’m of equal worth and value as those around me)
Authenticity: Reconnect with your authentic self by expressing your true thoughts, feelings, and values without fear of judgment or rejection. This takes practice. Start by saying know 3 times this week.
Reframing beliefs: Challenge distorted beliefs about the importance of pleasing others and develop more balanced perspectives on relationships and self-worth.I will say no more often. In fact, say no first and then make a case to yourself for saying yes.
 

135 | The Journey to Self-Compassion: Nurturing Acceptance and Kindness Towards Yourself, with Denise Winkle

Show Notes:
Today you’ll learn actionable tools to start improving your relationship with yourself and learn greater awareness, validation, normalization, and supportive self talk in order cultivate greater self-compassion with fellow Therapist, Denise Winkel! Her simple tools are vital when it comes to progressing and creating greater life fulfillment beginning today!
Enjoy!
-Kendra
 
ALL LINKS → https://linktr.ee/fulfillmenttherapy 
Website → https://fulfillmenttherapy.org
Contact → fulfillment.therapist@gmail.com
Instagram → @fulfillmenttherapy 
Facebook Community → http://bit.ly/fulfillmenttherapy 
Facebook Group → Private FB Group 
Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 
Chat → 1-986-910-5172 *text questions & topic requests
 
Denise Winkel
Facebook Community → https://www.facebook.com/DeniseWinkelCounseling/
Psychology Today →
https://www.psychologytoday.com/us/therapists/denise-winkel-nampa-id/1195785
 

134 | Ending Summer Strong: Easy Health Hacks for Busy Parents & Families

Show Notes:
 
With simple tips like stocking up on healthy snacks and incorporating mini workouts into daily routines, these 15+ hacks offer busy parents practical ways to prioritize nutrition and movement for themselves and their families. They also incorporate short bursts of physical activity throughout the day to get the whole family moving.
Enjoy!
-Kendra
 
ALL LINKS → https://linktr.ee/fulfillmenttherapy 
Website → https://fulfillmenttherapy.org
Contact → fulfillment.therapist@gmail.com
Instagram → @fulfillmenttherapy 
Facebook Community → http://bit.ly/fulfillmenttherapy 
Facebook Group → Private FB Group 
Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 
Chat → 1-986-910-5172 *text questions & topic requests
 
Nutrition Hacks:
Stock up on healthy snacks: Keep a variety of nutritious snacks like cut fruits, veggies, nuts, and yogurt readily available for quick and convenient options. Use yuca app!
Sneak in veggies: Add vegetables to dishes whenever possible, such as blending spinach into smoothies or mixing grated carrots into pasta sauce.
Plan balanced meals: Aim to include a source of protein, healthy fats, complex carbohydrates, and plenty of vegetables in each meal to ensure balanced nutrition. Add more summer produce!
Hydrate consistently: Get several of your favorite water bottles for each family member and put it in main locations!
Opt for whole foods: Choose whole, minimally processed foods over packaged snacks and meals whenever possible to maximize nutrient intake. Start small and make small changes.
Use smaller plates: Serve meals on smaller plates to naturally control portion sizes and prevent overeating. Keep the main food off the table to avoid impulse seconds, or dish up the plates and put it away before sitting down.
Mindful eating: Practice mindful eating by slowing down during meals, chewing food thoroughly, and paying attention to hunger and fullness cues.
Limit added sugars: Reduce consumption of sugary drinks, desserts, and processed snacks to improve overall health and energy levels. Make it a family affair and experiment with sugar free recipes! (chia pudding, healthy mug cakes)
 
Movement Hacks:
Incorporate mini workouts: Break up sedentary periods throughout the day with short bursts of physical activity, such as a 10-minute brisk walk or a set of bodyweight exercises.
Schedule active breaks: Set reminders to take short movement breaks every hour to stretch, walk around, or do a quick workout to boost energy and productivity.
Involve the whole family: Plan active outings or recreational activities that the whole family can enjoy together, such as hiking, biking, or playing outdoor games.
Maximize daily chores: Turn household chores into opportunities for movement by adding extra steps, squats, or lunges while cleaning, cooking, or doing laundry. Make it a fun contest with watches that count steps!
Walk or bike whenever possible: Whenever feasible, choose walking or biking as modes of transportation instead of driving to increase daily physical activity levels.
Prioritize outdoor time: Spend time outdoors every day, whether it's gardening, going for a nature walk, or playing with your kids in the backyard.
Use workout apps or online videos: Stream workouts or follow fitness apps that offer short, effective exercises that can be done at home with minimal equipment.
Make it a social activity: Arrange workout dates with friends or join group fitness classes to stay motivated and accountable while socializing.
Practice active hobbies: Engage in hobbies that involve movement, such as dancing, swimming, gardening, or playing a sport, to make exercise feel more enjoyable and natural.
Focus on consistency: Aim for consistency rather than perfection when it comes to exercise, prioritizing regular movement in your daily routine over intense or lengthy workouts. “No one has time to workout”

133 | Trusting the Conductor: A Journey of Gradual Progression

Show Notes:
Join us as we explore the transformative power of incremental growth and the inspiration drawn from conductors in a choir. We also talk about the guidance of the Savior in our lives, as we learn to strive to become future conductors ourselves and find greater fulfillment.
Enjoy!
-Kendra
 
ALL LINKS → https://linktr.ee/fulfillmenttherapy 
Website → https://fulfillmenttherapy.org
Contact → fulfillment.therapist@gmail.com
Instagram → @fulfillmenttherapy 
Facebook Community → http://bit.ly/fulfillmenttherapy 
Facebook Group → Private FB Group 
Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 
Chat → 1-986-910-5172 *text questions & topic requests
 
Quote: 
“...If the green slip of an olive tree is merely planted and allowed to grow, it develops into the wild olive, a bush that grows without control into a tangle of limbs and branches producing only a small, worthless fruit. To become the productive “tame” olive tree, the main stem of the wild tree must be cut back completely and a branch from a tame olive tree grafted into the stem of the wild one. With careful pruning and cultivating, the tree will begin to produce its first fruit in about 7 years, but it will not become fully productive for nearly 15 years. ...The olive tree cannot become productive by itself. ...When [Israel] gave themselves to their God (or their mentor / conductor) for pruning and grafting they prospered & bore much fruit but when they turned from Christ...they became wild and unfruitful.” (Book of Mormon Student Manual)

132 | Letting Go of Comparisons: Embracing Your Non-Traditional Path, with Anjilee Ferguson

Show Notes:
Today we're learning to find peace and acceptance when your path doesn’t look like you hoped by embracing gratitude and humor with Anjilee Ferguson. We'll talk about how to stop comparing our path to others, especially when our path non-traditional, and how to let go of expectations, fears, sadness, and shame in order to move forward and truly believe we’re enough. 
Enjoy!
-Kendra
 
ALL LINKS → https://linktr.ee/fulfillmenttherapy 
Website → https://fulfillmenttherapy.org
Contact → fulfillment.therapist@gmail.com
Instagram → @fulfillmenttherapy 
Facebook Community → http://bit.ly/fulfillmenttherapy 
Facebook Group → Private FB Group 
Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 
Chat → 1-986-910-5172 *text questions & topic requests
 
Anjilee Ferguson
Instagram: @anjilee.ferguson
Yes, No, Maybe So: A Comedy of Dating, Divorce, & Devotion: https://www.cedarfort.com/products/yes-no-maybe-so?sca_ref=4164330.qMm3oYgbcw or on Amazon: https://a.co/d/4v06Ke2

131 | Navigating Power Struggles with Teens and Tweens: Building Connection While Setting Boundaries

Show Notes:
Today we're going to discover expert advice and practical tips to maintain connection while setting boundaries, making parenting less stressful and more fulfilling as we navigate power struggles with our tweens and teens. Join us for a journey toward stronger relationships and smoother navigation of family dynamics.
Enjoy!
-Kendra
 
Quotes:
"When children push against limits, they're asking for connection and reassurance that we're still there for them, even as they try to push us away." - Dr. Laura Markham
"The more you try to control, the more you show your fear; the more you show your fear, the more your child knows how to control you." - Dr. Shefali Tsabary
"The more inflexible you are as a parent, the more oppositional your child is likely to become." - Dr. Ross Greene
 
Actionable Tips:
Practice active listening: Take the time to listen to your teen's perspective without judgment or interruption.
Set aside dedicated one-on-one time: Regularly schedule quality time with your teen to strengthen your connection outside of conflict.
Model healthy conflict resolution: Demonstrate respectful communication and problem-solving skills in your interactions with your teen.
Be consistent with consequences: Follow through on established boundaries and consequences consistently to maintain trust and credibility.
Normalize the human experience, recognize that we all have weaknesses (own them), and then have self-compassion for these challenges. Being a parent is hard work!
Point out the good!’
 
ALL LINKS → https://linktr.ee/fulfillmenttherapy 
Website → https://fulfillmenttherapy.org
Contact → fulfillment.therapist@gmail.com
Instagram → @fulfillmenttherapy 
Facebook Community → http://bit.ly/fulfillmenttherapy 
Facebook Group → Private FB Group 
Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 
Chat → 1-986-910-5172 *text questions & topic requests

130 | Breaking Free from Black-and-White Thinking: Navigating Life's Gray Areas with Flexibility

Show Notes:
Today we're talking about how rigid thinking impacts your personal growth and relationships. We'll talk about past trauma, entrenched beliefs, and discover practical tips for increasing your flexibility. Rigid thinking can come up in any and all areas of your life, so join us to expand your mind and change your life to be more fulfilling.
Enjoy!
Kendra
 
ALL LINKS → https://linktr.ee/fulfillmenttherapy 
Website → https://fulfillmenttherapy.org
Contact → hello@fulfillmenttherapy.org
Instagram → @fulfillmenttherapy 
Facebook Community → http://bit.ly/fulfillmenttherapy 
Facebook Group → Private FB Group 
Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 
Chat → 1-986-910-5172 *text questions & topic requests
 
Quotes:
"The measure of intelligence is the ability to change." - Albert Einstein
"Empathy is about finding echoes of another person in yourself." - Mohsin Hamid
 "The highest form of ignorance is when you reject something you don't know anything about." - Wayne Dyer
 

129 | Unveiling Lasting Happiness: Embracing the Four Pillars of Fulfillment

Show Notes:
Join us today as we discover the keys to lasting happiness by prioritizing faith, family, friends, and meaningful work. We'll also talk about how each of these is an important part of the pursuit of lasting happiness and fulfillment with 5 easy steps to get you started! Don't miss today’s episode if you’re ready to stop sleepwalking through life. 
Enjoy!
-Kendra
 
ALL LINKS → https://linktr.ee/fulfillmenttherapy 
Website → https://fulfillmenttherapy.org
Contact → fulfillment.therapist@gmail.com
Instagram → @fulfillmenttherapy 
Facebook Community → http://bit.ly/fulfillmenttherapy 
Facebook Group → Private FB Group 
Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 
Chat → 1-986-910-5172 *text questions & topic requests
 
Quotes/Speech:
"The only limits to the possibilities in your life tomorrow are the 'buts' you use today." - Les Brown
"Twenty years from now, you will be more disappointed by the things you didn't do than by the ones you did do." - Mark Twain
"The purpose of life is not to be happy. It is to be useful, to be honorable, to be compassionate, to have it make some difference that you have lived and lived well." - Ralph Waldo Emerson
Les Brown & Denzel Washington Speech
 

128 | Nature's Playground: Building Family Bonds Through Movement, with Emily Steadman

Show Notes:
Today we're joined by Emily Steadman, a passionate advocate for family play and movement. Emily shares simple yet powerful tips for increasing movement and play, reducing screen time, and igniting deeper family connections, reminding us of the transformative power of play for more fulfilled families. From embracing outdoor adventures to rediscovering the joy of play as adults. Join us as we explore the power of play and creating deeper connections with our loved ones.
Enjoy!
-Kendra
 
ALL LINKS → https://linktr.ee/fulfillmenttherapy 
Website → https://fulfillmenttherapy.org
Contact → hello@fulfillmenttherapy.org
Instagram → @fulfillmenttherapy 
Facebook Community → http://bit.ly/fulfillmenttherapy 
Facebook Group → Private FB Group 
Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 
Chat → 1-986-910-5172 *text questions & topic requests
 
Emily Steadman
https://www.facebook.com/share/a78s5wVrrUisjcmU/?mibextid=WC7FNe

127 | Married Therapists' Secrets to Reconnecting After Marriage Conflict

Show Notes:
Join us today as we explore the power of understanding core values and rewriting narratives in marriage. Drawing from personal experiences, we uncover how understanding core values and reshaping narratives can revitalize marriages, with practical strategies for deeper connection and mutual empathy.
Enjoy!
-Kendra
 
ALL LINKS → https://linktr.ee/fulfillmenttherapy 
Website → https://fulfillmenttherapy.org
Contact → hello@fulfillmenttherapy.org
Instagram → @fulfillmenttherapy 
Facebook Community → http://bit.ly/fulfillmenttherapy 
Facebook Group → Private FB Group 
Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 
Chat → 1-986-910-5172 *text questions & topic requests
 
Quotes:
"The quality of your marriage is determined by the quality of your conversations." - John Gottman
"Marriage is not a noun; it's a verb. It isn't something you get. It's something you do. It's the way you love your partner every day." - Barbara De Angelis
"Happy marriages begin when we marry the ones we love, and they blossom when we love the ones we marry." - Tom Mullen