This week on *Bootstraps,* we’re going back to the South Side, for some laughs & comfort food — to the “Frunchroom” … We’re celebrating Nonna — our funny, fierce, gnocchi making, chocolate chip cookie-baking matriarch. You’ll get a sneak peek into my funny famigliá - and hear stories recorded live from Sister Lakes, Michigan, where we put the fun in dysFUNction at our family reunion this summer! My cousins, aunts, and uncles share favorite mems of Nonna. From her blueberry muffins, perfectly packaged with love & tinfoil into empty Marshall Field’s shirt boxes, (with a sprinkle of powdered sugar), to dancing the Funky Chicken at weddings. Storytelling is healing…so this episode is a love letter to my family, to all of you, and to the woman who taught us that resilience, humor, and a good meal can heal almost anything…and of course, how to keep showing up…by pullin’ up those bootstraps!

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SchoolHouse Rock: Schoolhouse Rock - America Rock - The Preamble

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🍪 Tool of the Week: Do one thing that brings you joy. {If it’s something creative, even better!}

🍪 Mantra of the week:

🎶 “We the People …In order to form a more perfect Union, 🎶Establish Justice, 🎶Insure domestic Tranquility. Provide for the common defense🎶Promote the general Welfare, And secure the Blessings of Liberty to ourselves and our Posterity. 🎶Do ordain and establish this Constitution for the United States of America.”🎶🎶
→ THIS is our rulebook for how to run the country. By the people. For the people!

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If you are struggling or need more support, Sign up for Lisa’s virtual healing group: https://tr.ee/Reclaim_You or email her at: lisawhitt111@gmail.com Website: www.lisawhittinghamlcpc.com/

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• Find the # to call your Congressperson, call: 855-971-2533

• Find # for your Senator (& demand they protect healthcare & our communities, vs Billionaires) call: 844-899-8261

• Not sure what to say?

• “My name is ___ and I am a constituent of Representative ___… Can you let me know their position on [bill]?” or “I ask Senator ___ to protect Medicaid & healtcare” (For more templates: www.aclu-il.org/en/talking-your-representatives )

• Support the abandoned immigrant children in the courtrooms:

• https://acaciajustice.org/

• W4J@acaciajustice.org

• https://www.chicagoappleseed.org/court-watching/

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We want to hear from YOU!!

Do you have an inspirational “Bootstraps” story you’d like to share? Or are you struggling with an issue / need advice / tools from Lisa?

Write to us at: Bootstrappingtales@gmail.com

or

DM Lisa on IG: @sita_whitt

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DISCLAIMER:

The Bootstraps podcast is for informational and educational purposes only. It is not intended to

be a substitute for professional mental health treatment, therapy, diagnosis, or advice. The

content presented reflects the personal views and opinions of the host and/or guests and should

not be considered clinical or therapeutic guidance. Listening to this podcast does not establish a therapist-client relationship between you and the Host, Lisa Whittingham, LCPC, or any of the guests featured on the show. If you are in need of mental health support, please consult a licensed professional in your area. By listening to this podcast, you agree not to hold the host, guests, or any affiliated parties liable for any psychological, emotional, legal, or physical harm or damages that may arise from the

content or discussions shared on the show. If you are experiencing a mental health crisis or emergency, please contact emergency services or a mental health professional immediately.

In this soulful (and spicy) kickoff, I sat down with my radiant, spiritual mentor, a Chicago native, and 4th generation intuitive guide, Sonia Tully! We got real about navigating these apocalyptic times - with heart… AND humor. As Sonia’s Nana taught her: “The situation is critical, but doesn’t have to be serious.” Join us for big Chi-town energy!

✨Learn more about all that Sonia has going on, HERE ✨

• To get the # to call your Congressperson, call: 855-971-2533

• To call your Senator (& demand they protect healthcare & our communities vs Billionaires) call: 844-899-8261

• To learn more about volunteering to support the abandoned immigrant children in the courtrooms:

• https://acaciajustice.org/

• W4J@acaciajustice.org

• https://www.chicagoappleseed.org/court-watching/

✨VOCAB OF THE DAY: “weird” = Old English wyrd, meaning: “Out of this world”

✨AFFIRMATION OF THE DAY: “Brilliant spirits have always encountered violent opposition from mediocre minds.” (Albert Einstein)

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✨A few tools to help you hold the chaos lightly:

1. Ground & Pause: Before & after diving into headlines, feet on the floor, five deep breaths (loooong exhales). Then read — from your body, not your panic. Limit consumption: Protect your peace like it’s your last brain cell.

2. Humming - quickest way to activate your Vagus Nerve (the healing nerve of the body). Calms your nervous system (learn more here) : https://drarielleschwartz.com/vagal-toning-a-journey-home-to-self)

3. Action Over Outrage - If something moves you, DON’T JUST LET IT FESTER IN YOUR BODY…channel it — find a small way to act - donate, show up to a rally, share something about an issue that moves you on your socials, check in on someone, call your Congress person or Senator. Volunteer. Talk about it. Create something. Energy moves better when it has somewhere to go. Action metabolizes anxiety.

4. Laugh - Every damn day ( : The situation is critical, but doesn’t have to be serious 🤡

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We want to hear from YOU!!

Do you have an inspirational “Bootstraps” story you’d like to share? Or are you struggling with an issue / need advice / tools from Lisa?

Write to us at: Bootstrappingtales@gmail.com

or

DM Lisa on IG: @sita_whitt

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DISCLAIMER:

The Bootstraps podcast is for informational and educational purposes only. It is not intended to be a substitute for professional mental health treatment, therapy, diagnosis, or advice. The content presented reflects the personal views and opinions of the host and/or guests and should not be considered clinical or therapeutic guidance. Listening to this podcast does not establish a therapist-client relationship between you and the Host, Lisa Whittingham, LCPC, or any of the guests featured on the show. If you are in need of mental health support, please consult a licensed professional in your area. By listening to this podcast, you agree not to hold the host, guests, or any affiliated parties liable for any psychological, emotional, legal, or physical harm or damages that may arise from the content or discussions shared on the show. If you are experiencing a mental health crisis or emergency, please contact emergency services or a mental health professional immediately.

Family stories can take the wildest turns ... Over 30 years ago, I set up a High School bestie with my older brother, and ended up with a bestie for my child, and one of the most remarkable people in my life—my nephew El. He’s a true Renaissance man, who speaks five languages, and traveled the world while doing research for his PhD in anthropology. He also happens to make me laugh until I cry. Adding to the magic, El’s partner became a global sensation on Amazon Prime’s The Pack, & co-founded “DOUGE” - The Coolest Dog Grooming Salon in L.A. - catching the eye of brands and media around the world. This episode’s got brains, travel, loads of hijinks and family shenanigans. So buckle up for a fun and fabulous ride!

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El’s partner’s Dog grooming Salon in West Hollywood:

https://www.doguespa.com

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To learn more about supporting the immigrant children in the courtrooms:

https://acaciajustice.org/

W4J@acaciajustice.org

https://www.chicagoappleseed.org/court-watching/

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Therapy Tool of the Week - TIPP Skills: For Fastest Physiological Change (If you’re in Fight/Flight/Freeze)

1. Temperature: Apply a cold pack to your face or neck, or splash cold water on your face for 30 seconds. This stimulates the body’s dive reflex, which can help calm your physiological response

2. Intense Exercise: Engage in 1–2 minutes of high exertion activity, such as jumping up & down, sprinting in place, swinging/shaking arms, or fast walk, to quickly shift your body’s state.

3. Paced Breathing: Inhale for 4 seconds, hold your breath for 4 seconds, and then exhale for 8 seconds (like you’re blowing out candles). Continue this pattern for 2–5 minutes to regulate your breathing and reduce distress.

4. Progressive Muscle Relaxation: Systematically tense each muscle group and then release, allowing tension to dissipate from your body.

*For more Grounding Tools: https://www.healthline.com/health/grounding-techniques

Mantra of Week: “Curiosity is stronger than fear.”

*******We want to hear from YOU!!*******

Do you have an inspirational “Bootstraps” story you’d like to share? Or are you struggling with an issue / need advice / tools from Lisa?

Write to us at:

Bootstrappingtales@gmail.com or

DM Lisa on IG: @sita_whitt

DISCLAIMER:

The Bootstraps podcast is for informational and educational purposes only. It is not intended to be a substitute for professional mental health treatment, therapy, diagnosis, or advice. The content presented reflects the personal views and opinions of the host and/or guests and should not be considered clinical or therapeutic guidance. Listening to this podcast does not establish a therapist-client relationship between you and the Host, Lisa Whittingham, LCPC, or any of the guests featured on the show. If you are in need of mental health support, please consult a licensed professional in your area. By listening to this podcast, you agree not to hold the host, guests, or any affiliated parties liable for any psychological, emotional, legal, or physical harm or damages that may arise from the content or discussions shared on the show. If you are experiencing a mental health crisis or emergency, please contact emergency services or a mental health professional immediately.