FULFILLMENT THERAPY - Marriage & Family Therapy, Self Mastery, Self Actualization, Unmet Needs, LDS Parent, Family Connection
Hey, Parents! Welcome to Fulfillment Therapy, your space for healing and personal growth, where you can nurture yourselves to enrich your family life. We know the drill - you’re constantly on the hunt for ways to be the best parent and spouse, but it often feels like there’s barely a moment to catch your breath. Balancing your duties, connecting with your kids, and tackling stress can leave you feeling completely exhausted. Mornings start with the best of intentions, but somehow, they often unravel into a whirlwind of arguments with everyone heading in different directions by the day’s end. It’s a stressful cycle, and it’s clear that something is missing. I’m Kendra, a mother and therapist who’s been there before. I’ve learned that to be the best parent you can be, you must prioritize self-care. When you stop ignoring and neglecting your own needs and well-being, you’ll find that you have more energy and less resentment to offer your family. In our relentless pursuit of being super parents, we often forget about the importance of self development and maintaining good mental health, which can lead to anxiety and depression. Balancing the responsibilities of family life while nurturing your personal growth can be difficult. However, it’s essential to become the best version of yourself to be the best parent and spouse. Fulfillment Therapy is about more than just refining your parenting skills; it’s about unlocking your full potential. It’s about rediscovering your values and faith, and creating a safe haven for both you and your family to flourish. In this podcast, we’ll learn tips on reducing stress, overwhelm, and depression, while showing you how to take better care of yourself without neglecting your family and core values. You’ll discover how to advocate for yourself--without shame--and how to nurture your individual worth in sustainable, healthy ways. By replenishing your own cup and meeting your own unmet needs, you can provide more for your family and, most importantly, yourself. We’ll work toward a life where peace, confidence, and a reduced guilt become the norm. You’ll soon discover that your dream of a balanced, joyful life will become your daily reality. It’s time to model healthy self-care, and tap into your unique gifts and talents to make family life more fulfilling than you ever imagined possible. https://fulfillmenttherapy.org Connect → fulfillment.therapist@gmail.com Facebook → http://bit.ly/fulfillmenttherapy Instagram → https://www.instagram.com/fulfillmenttherapy/
Listen on:
Episodes
Thursday Feb 01, 2024
Thursday Feb 01, 2024
Show Notes:
Curious about the ultimate parenting playbook? Wondering how to navigate the fine line between being too passive or too aggressive in your disciplining? 🤔 Join us in our newest episode to uncover the secrets to effective discipline, more effective communication, and teaching valuable life lessons. 🌈🚀 Get ready to transform your parenting approach and enjoy a more peaceful family life with simple and easy steps! #ParentingWins #DisciplineDecoded
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
Costa Rican Retreats
Sign up for our Costa Rican Adventure & Personal Growth Retreat!
It includes:
All-Inclusive 6 Day & 6 Night Stay in Guanacaste Province, Costa RicaLuxurious Private Villa overlooking BayExperience Several of the 12 Unique Costa Rican EcosystemsEnjoy Latin Cuisine as our Private Chef prepares 3 meals / Day & Drinks at our Unlimited Open Bar (fancy non-alcoholic drinks included)Airport shuttle To & From IncludedProfessional Therapists / Coaches & Expert TeamWomen’s, Men’s, and Couples Retreat at Neighboring VillasOn-Site Concierge to Maximize your Experience5 Specially Created Fulfillment Meditation SessionsYoga Session / Daily Movement & Nature ExperiencesImmersive Training to Elevate your Relationships & Personal LifeSpacious, Elegant Shared Rooms (Limited Private Rooms Available)Private Villa is a short Walk from a Quiet, Beautiful Beach (rare for most retreats)Breathtaking, Unforgettable Excursion in Nature like Ziplining, Hanging Bridges in the Rainforest, a 1500 ft Jungle Water Slide, Waterfall Hikes, Hot Springs, Volcanic Mud Baths, Snorkeling with Sea LifeSailing, Surfing, Aquatic Adventures, Saunas, and even more…Breakthrough Needs Fulfillment Workshops + Integration Coaching, Professional Resources, & ToolsSolution-Focused Skills, Implementation, and Expert Feedback1 Week Pre-Retreat Virtual Integration Materials Fulfillment Therapy Community / Tribe
Positive discipline strategies for every family
1. Ask WHY your child misbehaved and when we know why, we can get an idea of what we need to do so it doesn’t happen over and over again. 2. What is the lesson I want my child to learn here? (the whole point of discipline is to teach-that’s what it means). 3. What is the most effective way to teach that lesson? Tina Payne Bryson, PhD
1. Punishment means “hurt” but discipline to instruct and help. Don’t expect more than they can do developmentally!
2. Talk as a family about expectation and rules and why these are important (your family values) so they understand the reason for the rules and get their input and buy in so they’re less likely to resist
3. Give transition or time warnings. Give them gentle reminders. Touch them softly, look them in the eye, talk softly.
4. Remember that everyone has bad days. They’re still learning. Wait until later if that is when teaching and instructing will be more effective then. (then explore: see it through their eyes and listen, explain: review the rule and ask them why was have that rule in our family, and empower: recap by showing empathy, reminding them of what they said about why we have the rule, and then ask what do you think we should do to find a solution. They practice being responsible. Do this one on one. Important learning happens when you come back to it, so come back to it. Also, tell them that you’ll try what you both discuss, but then say it doesn’t happen, then as the adult, you’ll need to intervene when they’re not complying)
-Dr. Justin Coulson (positive discipline strategies)
This creates more trust, a stronger relationship, and they’re more likely to listen to your guidance. It will create a happier and more peaceful family life, and a more fulfilling one.
Monday Jan 29, 2024
Monday Jan 29, 2024
Show Notes:
Today, we're tackling the relationship rollercoaster since we’re coming up on February, our LOVE month! Join the ride as we talk about the ins and outs of healthy connections and the dangers of being too clingy, too distant, or stuck in a codependent loop. Hear tips from relationship gurus like Esther Perel, the Gottmans, and Sue Johnson and discover the secrets to a happy and balanced partnership. Get ready for a dose of wisdom and a lot of transformative self discovery – in today's guide to leveling up your love game! 🚀💖
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
Costa Rican Retreats
Join us in our LIVE 1 hour Winter Reset Workshop TODAY– Monday, Jan. 29th at Noon on Refueling Parents by Crafting a 30 day winter reset blueprint. Sign up on FulfillmentTherapy.org for the zoom link. If you’ve been wondering what I’m like in real time, now is your chance to come and see for FREE. Improve winter blues with a 1-month parent makeover blueprint.
Sign up for our Costa Rican Adventure & Personal Growth Retreat!
It includes:
All-Inclusive 6 Day & 6 Night Stay in Guanacaste Province, Costa RicaLuxurious Private Villa overlooking BayExperience Several of the 12 Unique Costa Rican EcosystemsEnjoy Latin Cuisine as our Private Chef prepares 3 meals / Day & Drinks at our Unlimited Open Bar (fancy non-alcoholic drinks included)Airport shuttle To & From IncludedProfessional Therapists / Coaches & Expert TeamWomen’s, Men’s, and Couples Retreat at Neighboring VillasOn-Site Concierge to Maximize your Experience5 Specially Created Fulfillment Meditation SessionsYoga Session / Daily Movement & Nature ExperiencesImmersive Training to Elevate your Relationships & Personal LifeSpacious, Elegant Shared Rooms (Limited Private Rooms Available)Private Villa is a short Walk from a Quiet, Beautiful Beach (rare for most retreats)Breathtaking, Unforgettable Excursion in Nature like Ziplining, Hanging Bridges in the Rainforest, a 1500 ft Jungle Water Slide, Waterfall Hikes, Hot Springs, Volcanic Mud Baths, Snorkeling with Sea LifeSailing, Surfing, Aquatic Adventures, Saunas, and even more…Breakthrough Needs Fulfillment Workshops + Integration Coaching, Professional Resources, & ToolsSolution-Focused Skills, Implementation, and Expert Feedback1 Week Pre-Retreat Virtual Integration Materials Fulfillment Therapy Community / Tribe
82 | Love Connection: Creating the Sweet Spot Between Independence and Interdependence
Unhealthy dependence in a relationship refers to a situation where one or both partners excessively rely on each other to meet emotional, psychological, or practical needs. This dependency can lead to an imbalance of power, a loss of individual identity, and difficulties in maintaining personal well-being. Signs of unhealthy dependence may include emotional reliance, fear of autonomy, isolation from others, and the neglect of self-care. It often hinders personal growth and can strain the relationship dynamics, requiring attention and efforts to establish a healthier and more balanced connection.
Unhealthy independence in a relationship is characterized by excessive self-reliance, emotional detachment, and a reluctance to share vulnerabilities or needs with a partner. It may involve prioritizing personal space and autonomy to an extent that hinders emotional intimacy and connection. Unhealthy independence can lead to feelings of isolation, a lack of collaboration, and difficulties in building a supportive and mutually fulfilling partnership. Striking a balance between individuality and interdependence is crucial for maintaining a healthy relationship, where both partners feel connected and valued without sacrificing personal autonomy.
Codependency is a dysfunctional relationship dynamic where one person excessively relies on the other for emotional support, validation, and a sense of identity, while the other may feel a need to be needed. It often involves enabling behavior and can lead to an imbalance of power and unhealthy emotional reliance.
On the other hand, interdependence in a relationship is a healthy and balanced dynamic where both partners maintain their individuality and autonomy while also relying on each other for emotional support, collaboration, and shared decision-making. In interdependence, there is a mutual give-and-take, and both individuals contribute to the relationship's growth and well-being.
"Balance autonomy and connection; healthy interdependence requires maintaining a sense of self within the relationship." -Esther Perel
"Embrace emotional responsiveness; the dance of emotional connection creates a secure bond in interdependent relationships." -Sue Johnson
"Nurture your friendship; a strong friendship is the foundation of healthy interdependence."-John and Julie Gottman
"Build shared meaning; having common goals and values strengthens interdependence."-John and Julie Gottman
"Happy marriages are based on a deep friendship, mutual respect, shared values, and realistic expectations." -John and Julie Gottman
Thursday Jan 25, 2024
Thursday Jan 25, 2024
Show Notes:
Have you been able to improve your health since the New Year? Or did you commit for a couple weeks, but you’re already sliding back into old habits again?Today we’ll explore practical, family-friendly approaches to enhancing physical health and nutrition. Learn effective strategies that include fun workout routines, engaging accountability tactics, and positive goal-setting for lasting wellness. This episode is your ultimate guide to redefining your family's health journey with actionable steps and motivating insights!
Enjoy!
-Kendra
Revitalize your winter! Join my FREE 1-hour live workshop on Monday, Jan 29th at noon. Combat the winter blues with a 30-day parent makeover blueprint. Beat SAD symptoms with resources, giveaways, a workbook, and accountability. Don't miss this chance—register now! Fulfillmenttherapy.org
Join our new facebook group (or instagram)! Check out the link below. It’s a private parent's self development and mental health group, so that we can improve ourselves and family life.
Sign up for our Costa Rican retreat. There are still some spots available and we plan on filling that now the holidays are over.
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
Costa Rican Retreats
https://podcasts.apple.com/us/podcast/78-the-most-important-things-i-do-every-year/id1245763628?i=1000429479025
Simple Ways to Physically & Nutritionally Reset
Stop ripping on yourself and start vocalizing the good you see in your health and appearance!
Focus on what you want, and not what you DON’T want (I want to increase veggies to ½ cup to a cup a meal, and NOT I won’t eat sugar at all, because then you just think of sugar)
Find a friend to exercise with, or set up a routine that you enjoy, like watching a favorite show while you do something harder, like running, or listening to your favorite book or podcast while doing cardio
Mix it up! (youtube videos, in your garage, walks, dancing, pickleball)
Have a cheat meal, but try to limit it to one
Put healthy snacks near you and freeze the others or put them far away from you in your house
Get your family’s buy in and have a reward at the end for everyone
Have a tracking chart (get several in my free workshop next week!)
Accountability is always key. Who is your reliable accountability buddy?
I’ve mentioned it before, but writing it down once or more increases the chances of success, so write your ideal day each morning, and also report back on what you followed through on the following day. This includes nutrition and exercise!
“I have always believed that exercise is not only a key to physical health but to peace of mind.” -Nelson Mendela
“If you don't make time for exercise, you'll probably have to make time for illness.” -Robin Sharma
“Exercise plays a huge role in keeping me sane, and that's my primary motivation to 'find time.' " -Jessica Scorpio
“When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need.” – Ayurvedic Proverb
“If you keep good food in your fridge, you will eat good food.” – Errick McAdams
“Sorry, there’s no magic bullet. You gotta eat healthy and live healthy to be healthy and look healthy. End of story.” – Morgan Spurlock
“To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.” -Buddha
“You may have to fight a battle more than once to win it.” – Margaret Thatcher
“By choosing healthy over skinny, you are choosing self-love over self-judgment.”
– Steve Maraboli
Monday Jan 22, 2024
Monday Jan 22, 2024
Show Notes:
Tune in to today’s podcast episode on the critical topic of safeguarding our children on their phone & online. We're sharing 10 essential strategies every parent should know to navigate the digital realm and foster a secure environment for their kids. Learn how to take proactive steps, empower your children, and ensure their safety in the digital age. Don't miss out on this essential guide to creating a secure online space for your family!
Enjoy!
-Kendra
Revitalize your winter! Join my FREE 1-hour live workshop on Monday, Jan 29th at noon. Combat the winter blues with a 30-day parent makeover blueprint. Beat SAD symptoms with resources, giveaways, a workbook, and accountability. Don't miss this chance—register now! Fulfillmenttherapy.org
Join our new facebook group (or instagram)! Check out the link below. It’s a private parent's self development and mental health group, so that we can improve ourselves and family life.
Sign up for our Costa Rican retreat. There are still some spots available and we plan on filling that now the holidays are over.
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
Costa Rican Retreats
https://podcasts.apple.com/us/podcast/78-the-most-important-things-i-do-every-year/id1245763628?i=1000429479025
10 Vital Strategies for Texting & Online Child Safety
Set Clear Guidelines: Establish early rules on texting and online conduct to guide your children effectively.
Educate on Cyberbullying: Inform kids about cyberbullying's impact and the importance of reporting any concerning behavior.
Encourage Critical Thinking: Foster critical thinking skills to help kids evaluate online information before sharing.
Monitor Screen Time: Supervise and balance screen time to prevent excessive online activity.
Demonstrate Healthy Tech Use: Model responsible tech habits to teach by example.
Regularly Connect: Keep an open dialogue and show interest in your child's online experiences.
Guide Online Behavior: Teach proper online communication and respectful texting etiquette.
Discuss Digital Footprint: Educate on the permanence of online actions to encourage responsible sharing.
Employ Parental Controls: Utilize parental control tools to manage content and monitor online activity. (Screen Time setting on iphone, Bark app for android and iphone, etc.)
Foster Supportive Communication: Create an environment where kids feel comfortable discussing online challenges openly.
Tech Etiquette Suggestions
Thursday Jan 18, 2024
Thursday Jan 18, 2024
Show Notes:
Hey, my friends! Get ready for our next episode where we explore the complicated twists and turns of grief and loss. Today, we have an amazing guest, Skye Nielson. She shares her own tragic and tender story of losing her mom and watching it all happen unexpectedly at the age of 12. This episode is for you if you still bear the scars of grief and loss, or if you have loved ones navigating it that you want to better understand and grain greater hope in healing. Today's pivotal episode on grief not only helps in healing but also leads to surprising mindset shifts that create major growth. We'll explore how facing grief can boost empathy, connect us deeply, and pave the path to a more insightful, fulfilling life.
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
Costa Rican Retreats
Join us in our LIVE 1 hour workshop on Monday, Jan. 29th at noon on Refueling Parents by Crafting a 30 day winter reset blueprint. If you’ve been wondering what I’m like in real time, now is your chance to come and see for FREE. Improve winter blues with a 1-month parent makeover blueprint.
Sign up for our Costa Rican Adventure & Personal Growth Retreat!
It includes:
All-Inclusive 6 Day & 6 Night Stay in Guanacaste Province, Costa RicaLuxurious Private Villa overlooking BayExperience Several of the 12 Unique Costa Rican EcosystemsEnjoy Latin Cuisine as our Private Chef prepares 3 meals / Day & Drinks at our Unlimited Open Bar (fancy non-alcoholic drinks included)Airport shuttle To & From IncludedProfessional Therapists / Coaches & Expert TeamWomen’s, Men’s, and Couples Retreat at Neighboring VillasOn-Site Concierge to Maximize your Experience5 Specially Created Fulfillment Meditation SessionsYoga Session / Daily Movement & Nature ExperiencesImmersive Training to Elevate your Relationships & Personal LifeSpacious, Elegant Shared Rooms (Limited Private Rooms Available)Private Villa is a short Walk from a Quiet, Beautiful Beach (rare for most retreats)Breathtaking, Unforgettable Excursion in Nature like Ziplining, Hanging Bridges in the Rainforest, a 1500 ft Jungle Water Slide, Waterfall Hikes, Hot Springs, Volcanic Mud Baths, Snorkeling with Sea LifeSailing, Surfing, Aquatic Adventures, Saunas, and even more…Breakthrough Needs Fulfillment Workshops + Integration Coaching, Professional Resources, & ToolsSolution-Focused Skills, Implementation, and Expert Feedback1 Week Pre-Retreat Virtual Integration Materials Fulfillment Therapy Community / Tribe
Monday Jan 15, 2024
Monday Jan 15, 2024
Show Notes:
Hey, my friends! Get ready for our next episode where we explore the complicated twists and turns of grief and loss. Today, we have an amazing guest, Skye Nielson. She shares her own tragic and tender story of losing her mom and watching it all happen unexpectedly at the age of 12. This episode is for you if you still bear the scars of grief and loss, or if you have loved ones navigating it that you want to better understand and grain greater hope in healing. Today's pivotal episode on grief not only helps in healing but also leads to surprising mindset shifts that create major growth. We'll explore how facing grief can boost empathy, connect us deeply, and pave the path to a more insightful, fulfilling life.
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
Costa Rican Retreats
Join us in our LIVE 1 hour workshop on Monday, Jan. 29th at noon on Refueling Parents by Crafting a 30 day winter reset blueprint. If you’ve been wondering what I’m like in real time, now is your chance to come and see for FREE. Improve winter blues with a 1-month parent makeover blueprint.
Sign up for our Costa Rican Adventure & Personal Growth Retreat!
It includes:
All-Inclusive 6 Day & 6 Night Stay in Guanacaste Province, Costa RicaLuxurious Private Villa overlooking BayExperience Several of the 12 Unique Costa Rican EcosystemsEnjoy Latin Cuisine as our Private Chef prepares 3 meals / Day & Drinks at our Unlimited Open Bar (fancy non-alcoholic drinks included)Airport shuttle To & From IncludedProfessional Therapists / Coaches & Expert TeamWomen’s, Men’s, and Couples Retreat at Neighboring VillasOn-Site Concierge to Maximize your Experience5 Specially Created Fulfillment Meditation SessionsYoga Session / Daily Movement & Nature ExperiencesImmersive Training to Elevate your Relationships & Personal LifeSpacious, Elegant Shared Rooms (Limited Private Rooms Available)Private Villa is a short Walk from a Quiet, Beautiful Beach (rare for most retreats)Breathtaking, Unforgettable Excursion in Nature like Ziplining, Hanging Bridges in the Rainforest, a 1500 ft Jungle Water Slide, Waterfall Hikes, Hot Springs, Volcanic Mud Baths, Snorkeling with Sea LifeSailing, Surfing, Aquatic Adventures, Saunas, and even more…Breakthrough Needs Fulfillment Workshops + Integration Coaching, Professional Resources, & ToolsSolution-Focused Skills, Implementation, and Expert Feedback1 Week Pre-Retreat Virtual Integration Materials Fulfillment Therapy Community / Tribe
Thursday Jan 11, 2024
Thursday Jan 11, 2024
Show Notes:
Live 1 hour workshop on Monday, Jan. 29th at noon on Refueling Parents by Crafting a 30 day winter reset blueprint. If you’ve been wondering what I’m like in real time, now is your chance to come and see for FREE. Improve winter blues with a 1-month parent makeover blueprint.
Sign up for our Adult Retreat in Costa Rica! It includes the following:
All-Inclusive 6 Day & 6 Night Stay in Guanacaste Province, Costa Rica
Luxurious Private Villa overlooking Bay
Experience Several of the 12 Unique Costa Rican Ecosystems
Enjoy Latin Cuisine as our Private Chef prepares 3 meals / Day
& Drinks at our Unlimited Open Bar (fancy non-alcoholic drinks included)
Airport shuttle To & From Included
Professional Therapists / Coaches & Expert Team
Women’s, Men’s, and Couples Retreat at Neighboring Villas
On-Site Concierge to Maximize your Experience
5 Specially Created Fulfillment Meditation Sessions
Yoga Session / Daily Movement & Nature Experiences
Immersive Training to Elevate your Relationships & Personal Life
Spacious, Elegant Shared Rooms (Limited Private Rooms Available)
Private Villa is a short Walk from a Quiet, Beautiful Beach (rare for most retreats)
Breathtaking, Unforgettable Excursion in Nature like Ziplining, Hanging Bridges in the Rainforest, a 1500 ft Jungle Water Slide, Waterfall Hikes, Hot Springs, Volcanic Mud Baths, Snorkeling with Sea Life
Sailing, Surfing, Aquatic Adventures, Saunas, and even more…
Breakthrough Needs Fulfillment Workshops + Integration Coaching, Professional Resources, & Tools
Solution-Focused Skills, Implementation, and Expert Feedback
1 Week Pre-Retreat Virtual Integration Materials
Fulfillment Therapy Community / Tribe
Feeling the winter blues? In today’s episode, we're diving into Seasonal Affective Disorder (SAD) and crafting a survival guide for parents and families! Join us as we explore ways to tackle low moods, boost energy, and create a cozy haven against cabin fever. Kensi Evans and I share simple ways to help you create brighter, happier days despite the dreary weather!
Seasonal Affective Disorder: SAD, also sometimes referred to as winter blues or cabin fever, is a type of depression that occurs at specific times of the year, typically during fall and winter when there's less natural sunlight. Some common symptoms of SAD include:
Low Mood: Feeling sad, hopeless, or irritable.
Low Energy: Experiencing fatigue and difficulty concentrating.
Changes in Sleep Patterns: Oversleeping or struggling with insomnia.
Appetite Changes: Craving carbohydrates and gaining weight.
Combating SAD involves various strategies:
Light Therapy: Using a lightbox that mimics natural sunlight can help alleviate symptoms.
Spend Time Outdoors: Even on cloudy days, exposure to natural light can make a difference.
Regular Exercise: Physical activity boosts mood and energy levels.
Maintain a Healthy Diet: Focus on well-balanced meals to support overall health.
Socialize and Stay Connected: Engage in activities with friends and family to reduce feelings of isolation.
Seek Professional Help: If symptoms persist or worsen, consider therapy or medication.
Create a Cozy Environment: Make your home comfortable with warm lighting, blankets, and calming activities.
Have patience for yourself. Minimize shame, talk about how you’re feeling and recognize it generally has an expiration date. Plan things to look forward to and give yourself some grace. (and use CBT and put your thoughts on trial.
Low vitamin D levels are associated with increased symptoms of depression and anxiety. It’s also a good idea to increase vitamin D when your time outdoors decreases. The top half of the US has increased levels of vitamin D deficiency because of less sunshine and time spent outdoors.
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
Monday Jan 08, 2024
Monday Jan 08, 2024
Show Notes:
Live 1 hour workshopon Monday, Jan. 29th at noon on Refueling Parents by Crafting a 30 day winter reset blueprint. If you’ve been wondering what I’m like in real time, now is your chance to come and see for FREE. Improve winter blues with a 1-month parent makeover blueprint.
Sign up for our Adult Retreat in Costa Rica! It includes the following:
All-Inclusive 6 Day & 6 Night Stay in Guanacaste Province, Costa Rica
Luxurious Private Villa overlooking Bay
Experience Several of the 12 Unique Costa Rican Ecosystems
Enjoy Latin Cuisine as our Private Chef prepares 3 meals / Day
& Drinks at our Unlimited Open Bar (fancy non-alcoholic drinks included)
Airport shuttle To & From Included
Professional Therapists / Coaches & Expert Team
Women’s, Men’s, and Couples Retreat at Neighboring Villas
On-Site Concierge to Maximize your Experience
5 Specially Created Fulfillment Meditation Sessions
Yoga Session / Daily Movement & Nature Experiences
Immersive Training to Elevate your Relationships & Personal Life
Spacious, Elegant Shared Rooms (Limited Private Rooms Available)
Private Villa is a short Walk from a Quiet, Beautiful Beach (rare for most retreats)
Breathtaking, Unforgettable Excursion in Nature like Ziplining, Hanging Bridges in the Rainforest, a 1500 ft Jungle Water Slide, Waterfall Hikes, Hot Springs, Volcanic Mud Baths, Snorkeling with Sea Life
Sailing, Surfing, Aquatic Adventures, Saunas, and even more…
Breakthrough Needs Fulfillment Workshops + Integration Coaching, Professional Resources, & Tools
Solution-Focused Skills, Implementation, and Expert Feedback
1 Week Pre-Retreat Virtual Integration Materials
Fulfillment Therapy Community / Tribe
Feeling the winter blues? In today’s episode, we're diving into Seasonal Affective Disorder (SAD) and crafting a survival guide for parents and families! Join us as we explore ways to tackle low moods, boost energy, and create a cozy haven against cabin fever. Kensi Evans and I share simple ways to help you create brighter, happier days despite the dreary weather!
Seasonal Affective Disorder: SAD, also sometimes referred to as winter blues or cabin fever, is a type of depression that occurs at specific times of the year, typically during fall and winter when there's less natural sunlight. Some common symptoms of SAD include:
Low Mood: Feeling sad, hopeless, or irritable.
Low Energy: Experiencing fatigue and difficulty concentrating.
Changes in Sleep Patterns: Oversleeping or struggling with insomnia.
Appetite Changes: Craving carbohydrates and gaining weight.
Combating SAD involves various strategies:
Light Therapy: Using a lightbox that mimics natural sunlight can help alleviate symptoms.
Spend Time Outdoors: Even on cloudy days, exposure to natural light can make a difference.
Regular Exercise: Physical activity boosts mood and energy levels.
Maintain a Healthy Diet: Focus on well-balanced meals to support overall health.
Socialize and Stay Connected: Engage in activities with friends and family to reduce feelings of isolation.
Seek Professional Help: If symptoms persist or worsen, consider therapy or medication.
Create a Cozy Environment: Make your home comfortable with warm lighting, blankets, and calming activities.
Have patience for yourself. Minimize shame, talk about how you’re feeling and recognize it generally has an expiration date. Plan things to look forward to and give yourself some grace. (and use CBT and put your thoughts on trial.
Low vitamin D levels are associated with increased symptoms of depression and anxiety. It’s also a good idea to increase vitamin D when your time outdoors decreases. The top half of the US has increased levels of vitamin D deficiency because of less sunshine and time spent outdoors.
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
Costa Rican Retreats
Thursday Jan 04, 2024
Thursday Jan 04, 2024
Show Notes:
Welcome to 'Fulfillment Therapy,' your go-to podcast for finding deeper satisfaction in your life. In today’s episode, we're diving into some practical steps to get real clarity about your dream future. Learn how to stay focused on what truly matters without sacrificing your family and core values, all while keeping your goals sustainable. Discover your 'why' and start living with more purpose and intentional goals. Find out how to grow personally while also strengthening and positively influencing your family, friends, and community, WITHOUT overloading yourself or losing steam. Ready to create the life you've always wanted–beyond babies? Let’s get started!
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
Costa Rican Retreats
Quotes from Jim Rohn's, The Ultimate Jim Rohn Library
“Do these things before the feeling passes and the idea gets dim. You need prompt action! (ex building a personal library) If you don’t, the law of diminishing intent happens. If you don’t transform it into action soon, intent diminishes and it won’t happen.”
“Mr. Shoeff asked to see my list of goals. I said, "I don’t have a list.” “If you don’t have a list of goals, I can guess your bank balance within a few hundred dollars.” Which he did. That got my attention. I said, “You mean if I had a list of goals, that would change my bank balance?” He said, “Drastically. That said, I became a student of how to set goals.
“Neglect starts as an infection, and if you don’t take care of it then it becomes a disease. One neglect leads to another. When it starts, it diminishes our self-worth, our self-confidence, our -self-value.”
“The best gift you can give to others, really, is your ongoing personal development—getting better, getting stronger, becoming wiser.
If you have ever ridden in an airplane, then you might have noticed the oxygen compartment located above every seat. There are explicit instructions that say, “In case of an emergency, secure your own mask before helping others.” Take care of yourself first. If we used that same philosophy throughout our whole life, it would be so valuable.
I think parents should pick up this valuable philosophy. If the parents are OK, the kids have an excellent chance of being OK. If you learn to create happiness, your kids have an excellent chance of being happy.
…Self-development enables you to serve, to be more valuable to those around you—for your child, for your colleague, for your business, for your community.
That’s why I teach development skills. If you keep refining all the parts of your character, yourself, your health so that you become an attractive person, you’ll attract opportunity.”
“I’m often asked the question, “How can I help someone else change, improve, be better?”My answer often comes as a surprise, and here it is: The key to helping others is to help you first. In other words, the best contribution I can make to someone else is my own personal development. If I become 10 times wiser or 10 times stronger, think of what that will do for my adventure as a father… as a business colleague… as a friend.”
Other quotes not mentioned in the episode:
“Don’t major in minor things in your life. Are you spending major time on minor things? If so, you’re going to end up with a below average life.”
“We are all affected by five factors: 1. Environment, 2. Events, 3. Knowledge, 4. Results, and 5. View of the Future, or our dreams. Of all the factors, make sure your dream of the future outweighs all the others. Make sure the greatest pull on you is the pull of the future. Make it well planned. Do you face the future with apprehension or anticipation?”
“I’ll take care of me for you, if you’ll take care of you for me.”
“Walk away from the 97%. Don’t talk like they talk, don’t act like they act, don’t go where they go. …Throw away the blame they cling to.”
Monday Jan 01, 2024
Monday Jan 01, 2024
Show Notes:
Unlock the secrets to effective habit building! Join us as we combine the powerful strategies from 'Atomic Habits' and 'Tiny Habits' to master healthy routines in just 10 actionable tips. Learn the art of starting small, leveraging behavior reinforcement, and transforming your identity for lasting change. Tune in to supercharge your habits and live your best life!
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
Costa Rican Retreats
https://podcasts.apple.com/us/podcast/78-the-most-important-things-i-do-every-year/id1245763628?i=1000429479025
Learn top tips from James Clear from Atomic Habits, and BJ Fogg's Tiny Habits.
1 Start Small (Tiny Habits): Begin with a small, easily achievable habit. For instance, if you aim to exercise regularly, start with something as simple as doing one push-up or taking a 5-minute walk each day.
2 Make Habits Atomic (Atomic Habits): Break down habits into atomic, manageable parts. Focus on tiny actions that compound over time. For example, instead of planning to read a whole book in a week, start with reading a page each night.
3 Use Habit Stacking (Atomic Habits): Link new habits to established routines. Pairing a new habit with an existing one can help solidify it. For instance, if you want to meditate daily, do it right after brushing your teeth in the morning.
4 Set Clear Cues (Tiny Habits): Identify specific triggers that prompt your desired behavior. Whether it's leaving your running shoes by the door to signal exercise or setting a reminder to drink water every hour, clear cues help reinforce habits.
5 Employ Behavior Reinforcement (Tiny Habits): Celebrate small wins. Acknowledge and reward yourself each time you complete the desired behavior. This positive reinforcement reinforces the habit loop.
6 Practice Habit Stacking (Tiny Habits): Attach a new habit to an established one, like "After I [current habit], I will [new habit]." For instance, after dinner (current habit), I will do 5 minutes of stretching (new habit).
7 Focus on Identity (Atomic Habits): Adopt the identity of the person who already has the habit you desire. If you want to become a runner, start seeing yourself as a runner, and your actions will align more with that identity.
8 Implement Environment Design (Atomic Habits): Structure your environment to make the desired habit easier and more convenient. For instance, if you want to eat healthier, stock your fridge with nutritious foods and keep unhealthy snacks out of sight.
9 Use a Habit Tracker (Atomic Habits): Monitor your progress. Keeping track of your habits visually, whether through an app, journal, or calendar, helps you stay accountable and motivated by seeing your consistency.
10 Practice Habit Reflection (Atomic Habits): Regularly review your habits and their effectiveness. Reflect on what's working, what isn’t, and make adjustments accordingly. Adaptation is crucial in maintaining and improving habits over time.
Remember, both Atomic Habits and Tiny Habits emphasize starting small, being consistent, and adapting habits to suit your lifestyle, which can greatly contribute to successfully implementing healthy habits.