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

152 | Anxiety, OCD, and 180° Transformations: Jennie Ketcham Crooks’ Story

Show Notes:
In this episode, we welcome Jennie Ketcham-Crooks, founder of the West Coast Anxiety Clinic, and an expert on anxiety and OCD. Jenny shares her personal journey through anxiety, addiction, and trauma, leading to her career in mental health. She offers stories and practical tips for building resilience, self-compassion, and finding joy even in tough times. If you’re looking to improve your mental wellness and foster better family connections, I hope you will find Jennie's insights inspiring.
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
 
https://westcoastanxiety.com/ https://www.facebook.com/people/West-Coast-Anxiety-PLLC/100090099444414/?_rdr https://www.instagram.com/westcoastanxiety/
Becoming Jenny on Instagram 
Look Up: A 30-Day Path to Digital Minimalism and Real Life Maximalism 

151 | Finding Your Way: Maddie Duval on the Power of Accountability

Show Notes:
Hey, parents! In today's episode, I'm thrilled to have Maddie Duval back with us, a coach who really gets the struggles of healing and loss. She opens up about her own journey and how investing in yourself can create real change in your family life and mental health. If you've ever felt overwhelmed or unsure about putting your needs first, this episode is just for you! Join us as we dive into how to take accountability for your life back and embrace change.
 
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
 
Maddie Duval
Getting Grounded Coaching
Instagram: @gettinggroundedcoaching
Email: gettingroundecoaching@gmail.com

150 | Living with Purpose: Insights from Your Wisest Self

Show Notes:
Learn how to channel the wisdom of your future self to live a more intentional and fulfilling life.
Ever wondered what advice your older, wiser self would give you today? Join us in celebrating our 150th episode as welLearn how to channel the wisdom of your future self to live a more intentional and fulfilling life. Discover simple tips and insights to guide you on this transformative, game-changing journey.
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: 
"Your vision will become clear only when you look into your heart. Who looks outside, dreams; who looks inside, awakens." - Carl Jung
"Daring to set boundaries is about having the courage to love ourselves, even when we risk disappointing others." - Brené Brown
"At the end of life, what really matters is not what we bought but what we built; not what we got but what we shared; not our competence but our character; and not our success but our significance." —Nina Easton
"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
"Your life does not get better by chance, it gets better by change." —Jim Rohn
 
Tips to Learning from your Wisest Self:
Take some time to write down the achievements and experiences that you hope will define your life. Consider how these align with your current actions and decisions.
Reflect on the qualities and behaviors you want to be remembered for. Make a conscious effort to embody these traits in your daily life.
Write a letter from your future self to your current self. Include advice on how to navigate challenges and make decisions that align with your deepest values.
Identify specific goals and values that resonate with you. Develop a plan to integrate these into your life, setting realistic and actionable steps to honor them.
Practice mindfulness and self-reflection regularly. Set aside time each day to review your actions and ensure they align with your long-term vision for your life.
Involve your family in discussions about values and goals. Create a family mission statement that reflects your collective vision and aspirations.
 

149 | Defeating the Fraud: Overcoming Imposter Syndrome as an Adult & Parent

Show Notes:
 
Do you ever feel like a fraud despite your success as a parent, in your career, or otherwise? Today we’re exploring how to overcome imposter syndrome and create a more fulfilling life for yourself and your family.  Join me and learn insights and practical tips to conquer these feelings and boost your confidence.
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:
"The more successful you become, the more you may feel like a fraud." - Dr. Valerie Young
“[It was] the same way when I walked on the campus at Yale. I thought everybody would find out, and they’d take the Oscar back. They’d come to my house, knocking on the door, ‘Excuse me, we meant to give that to someone else. That was going to Meryl Streep.” - Jodie Foster
“The greatest obstacle for me has been the voice in my head that I call my obnoxious roommate. I wish someone would invent a tape recorder that we could attach to our brains to record everything we tell ourselves. We would realize how important it is to stop this negative self-talk. It means pushing back against our obnoxious roommate with a dose of wisdom.” - Arianna Huffington
“Now when I receive recognition for my acting, I feel incredibly uncomfortable. I tend to turn in on myself. I feel like an imposter.”
“Any moment, someone’s going to find out I’m a total fraud, and that I don’t deserve any of what I’ve achieved.” - Emma Watson
“I still have a little impostor syndrome… It doesn’t go away, that feeling that you shouldn’t take me that seriously. What do I know? I share that with you because we all have doubts in our abilities, about our power and what that power is.” - Michelle Obama
 
Tips for Overcoming Imposter Syndrome:
Recognize and Acknowledge Your Feelings
Tip: Start by acknowledging that you’re experiencing imposter syndrome. Recognize that these feelings are common and do not reflect your true abilities. Write down your achievements and positive feedback you’ve received to counteract your negative self-talk.
Reframe Your Thinking
Tip: Challenge your perfectionist tendencies and learn to view mistakes as opportunities for growth rather than failures. Practice self-compassion by treating yourself with the same kindness you would offer a friend in a similar situation.
Seek Support and Share Your Feelings
Tip: Talk about your feelings with trusted friends, family members, or a therapist. Sharing your experiences can help normalize them and reduce feelings of isolation. Remember, you're not alone in feeling this way.
Set Realistic Standards
Tip: Reevaluate your standards and set realistic, achievable goals. Break tasks into smaller, manageable steps, and celebrate your progress along the way.
Focus on Your Strengths
 Tip: Identify your strengths and focus on activities that leverage them. Engage in tasks that make you feel competent and confident, and remind yourself of your skills and accomplishments regularly.

148 | Stay Young Together: Family Health Insights from 'How Not to Age’

Show Notes:
If you’re looking for ways to boost your family's health and longevity, today we’re discovering actionable tips from Dr. Michael Greger's book "How Not to Age" to help you and your family maintain health and vitality and create a healthier home.
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:
"The foods we eat may be our most important ally in fighting aging and chronic disease" (Greger, "How Not to Age").
"Exercise is one of the most powerful tools we have to extend our lifespan and improve our quality of life" (Greger, "How Not to Age").
"Good sleep hygiene can dramatically improve your overall health and slow the aging process" (Greger, "How Not to Age").
"Learning to manage stress is crucial for maintaining long-term health and preventing premature aging" (Greger, "How Not to Age").
"Cultivating meaningful relationships can have profound effects on our health and longevity" (Greger, "How Not to Age").
 
Here are some key takeaways from the book, translated into practical steps for parents.
 
Nutrition: The Foundation of Health
As parents, we can start by incorporating more fruits, vegetables, legumes, and whole grains into our family's diet. Try to make small, gradual changes, like adding a vegetable to every meal or swapping out a sugary snack for a piece of fruit.
By prioritizing plant-based meals, we're not only setting a good example for our children but also providing them with the nutrients they need to grow and thrive.
 
Physical Activity: Move More, Age Less
Make physical activity a family affair. Schedule regular family walks, bike rides, or play active games together. Encourage your kids to participate in sports or other physical activities they enjoy.
Not only does this promote physical health, but it also strengthens family bonds and creates lasting memories.
 
Sleep: The Unsung Hero of Health
Establish a consistent sleep routine for the whole family. Create a calming bedtime environment by reducing screen time before bed, maintaining a cool and dark bedroom, and sticking to a regular sleep schedule, even on weekends.
Prioritizing sleep helps improve mood, concentration, and overall well-being, making it easier to handle the challenges of parenting.
 
Stress Management: Finding Balance
Practice stress-reducing activities as a family, such as mindfulness meditation, yoga, or simply spending quality time together. Encourage open communication and support each other in finding healthy ways to cope with stress.
By addressing stress as a family, we create a supportive environment where everyone feels valued and understood.
 
Social Connections: The Power of Relationships
Make time for family activities that foster connection, such as family dinners, game nights, or weekend outings. Encourage your children to build friendships and maintain close ties with extended family.
Building a network of supportive relationships can enhance your family's emotional well-being and provide a sense of security and belonging.
 

147 | Embrace the Curveballs: A Professional Improvisors Tips to Pivoting with Confidence, with Karen Manthey

Show Notes:
Do you wish you could let go and lean into your fears more often? Do you compare yourself to others with greater confidence and wonder if you’ll ever have that in your life when you often feel like such a failure? If this is you, today’s episode will resonate with you because Karen Manthey, our guest speaker today, shares simple ways we can develop self-confidence and become our best selves. We'll discover how to pivot when life throws you curveballs with wisdom.
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
What I learned from 100 days of rejection | Jia Jiang | TED
Karen Manthey’s Information
Manthey Consulting: https://www.linkedin.com/in/karen-manthey-5041617a/,
karenmanthey1@gmail.com
ComedySportz Boise: www.boisecomedy.com,
https://www.facebook.com/cszboise

146 | Navigating Intimacy Need Differences with Your Spouse

Show Notes:
In this episode, we delve into how couples can navigate differing intimacy needs through healthy communication, understanding, and compromise, ultimately enhancing marital and life fulfillment.Tune in as we share expert tips on communicating your desires, validating each other's feelings, and finding a loving compromise that strengthens your relationship!
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: 
"Healthy communication about sexual desires is essential for a fulfilling relationship. It's about expressing your needs without demanding or pressuring your partner." - Dr. Emily Nagoski
"Intimacy should be a choice, not an obligation. True intimacy arises from mutual desire and respect." - Esther Perel
"Understanding and validating your partner's feelings, while also standing by your own, is key to navigating differences in intimacy needs." - Dr. John Gottman
 
Tips for Healthy Communication and Navigating Differences:
Open Dialogue: Schedule time to talk about your intimacy needs without distractions. This helps both partners feel comfortable and heard.
Express Without Blame: Use "I" statements to express your needs, such as "I feel loved when we are physically intimate," instead of blaming or criticizing your partner.
Understand Their Perspective: Take the time to understand your partner's feelings and why their needs might differ from yours. This builds empathy and reduces tension.
Avoid Pressure: Ensure that intimacy is not forced or out of obligation. Mutual consent and desire are crucial for a healthy sexual relationship.
Validate Each Other: Acknowledge and validate each other's feelings and needs, even if they differ. This fosters a supportive and loving environment.
Find Compromise: Look for middle ground where both partners can feel satisfied. This might involve finding new ways to connect physically and emotionally.
Be Patient: Navigating differing needs requires patience. Give yourselves time to adjust and find what works best for both of you.
Seek Professional Help: If intimacy issues persist, consider seeing a therapist together. A professional can offer strategies and support for bridging intimacy gaps.
Maintain Other Forms of Intimacy: Physical intimacy is just one aspect of a relationship. Focus on emotional and intellectual intimacy to strengthen your bond.
Prioritize Connection: Make an effort to connect daily through small gestures, conversations, and shared activities. This keeps the relationship strong and fulfilling.

145 | Fair Love: Navigating Birth Order Challenges as a Parent

Show Notes:
Today, we explore strategies to ensure each child feels individually loved. Join us as we talk about expert tips and heartfelt advice on how to appreciate our kids, no matter their place in the sibling lineup!
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:
"Every child needs to feel seen, heard, and valued for who they are, not just where they fall in the birth order." - Dr. Laura Markham
"Balancing attention among children doesn't mean giving them equal time, but rather, giving them what they individually need." - Dr. Kevin Leman
"When parents make a conscious effort to connect with each child individually, it fosters a sense of security and belonging in the family." - Dr. Jane Nelsen
 
10 Tips from Parenting Experts:
Personalized One-on-One Time: Schedule regular one-on-one time with each child. This special time, even if short, helps them feel valued and heard. (morning bike ride, family secret service together, get-to-know-you questions, look them in the eye when talking, ask questions)
Recognize Unique Strengths: Acknowledge and celebrate each child’s unique talents and achievements. This boosts their self-esteem and sense of individuality. (help them nurture their gifts in simple ways, share why you love their gifts and ask them why they value their strengths, have them explore strengths and gifts with online quizzes, etc)
Listen Actively: Give each child your undivided attention when they are speaking to show that their thoughts and feelings matter.(eye contact, no phones, communicate the need for a better time if you can’t be present and then follow through)
Create Family Traditions: Establish rituals or traditions that involve every family member and highlight each child’s contributions. (each child picks a favorite fam tradition each year to help implement)
Avoid Comparisons: Focus on each child’s individual progress and avoid comparing siblings to one another.
Tailor Your Approach: Adjust your parenting style to meet the different needs and personalities of each child. (some may want more control, need more movement, more praise, etc)
Encourage Teamwork: Promote activities that require cooperation and teamwork among siblings, reinforcing the idea that each child is important to the family unit.
Be Fair, Not Equal: Fairness is about meeting each child's needs rather than treating them identically. Ensure each child gets what they need to thrive. (phones, tech, bed times, weaknesses/strengths)
Set Clear Expectations: Communicate your expectations clearly to each child to prevent feelings of favoritism or neglect.
Seek Their Input: Involve your children in family decisions to make them feel respected and valued.

144 | Seeing the Bright Side: How the World is Better Than We Think

Show Notes:
Did you know that in many ways, the world is better than ever despite what we hear all around us? In today’s episode, we explore surprising and uplifting statistics about global improvements, offering parents insights to foster a positive and hopeful outlook in their families.
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:
"The world can only get better if we understand how it is. We must learn to see the world based on facts, not ideology or pessimism." - Hans Rosling
 
Tips: 
**Challenging Beliefs and Shifting Mindsets:**
Understanding these statistics is a first step toward a more positive outlook, but how do we change our deeply ingrained beliefs?
 
**Seek Out Positive News:** Make a habit of looking for positive news stories. Websites like Gapminder and others that focus on global progress can be great resources.(The Guardian, BBC News, Flipboard, Digg, New York Times)
**Question Negativity:** When you encounter negative news, ask yourself if it represents the overall trend or just an isolated incident. Remember, bad news often makes headlines because it's rare, not because it's common.
**Educate Yourself:** Use resources like Gapminder to educate yourself about the true state of the world. Knowledge can combat fear and misinformation.
**Focus on Solutions:** Instead of dwelling on problems, look at what is being done to solve them. Many organizations and individuals are working tirelessly to make the world a better place.
 Keep a gratitude journal. Each day, write down three things you're thankful for. This simple practice can help shift your focus from what's wrong to what's right.

143 | Breaking Free: Healing Body Shame and Nurturing Self-Love

Show Notes:
Today we’re talking about the complexities of body shame and eating disorders to discover how healthy your relationship is with food. You’ll learn how to support loved ones who may be struggling, and begin your journey towards self-love and body acceptance for yourselves and your children, ultimately creating greater happiness and confidence in your 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:
 "Shame corrodes the very part of us that believes we are capable of change." - Dr. Brene Brown
 "eating disorders are not just about food; they're about coping mechanisms for deeper emotional pain." - Dr. Anita Johnston
"When we eat mindfully, we begin to trust our body's signals of hunger and fullness, leading to a more peaceful relationship with food." Dr. Michelle May
"Self-compassion involves treating ourselves with the same kindness and care that we would offer to a good friend." - Dr. Kristin Neff
"When parents provide structure and support around meals, children learn to trust their internal hunger and fullness cues, leading to a healthier relationship with food." - Dr. Ellyn Satter