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  • Self-Esteem: Sleep, rest, and nervous-system recovery…

    Self-Esteem: Sleep, rest, and nervous-system recovery…
    2026/08/31
    In this episode of Self-Esteem: Making Sense of It, we explore how sleep, rest, and nervous-system recovery shape your inner critic and sense of worth. Host Hana shares a candid story of restless nights that turned everyday tasks into proof of failure, revealing how sleep loss keeps the body in a wired state that amplifies self-doubt and shrinks emotional buffers.

    You will learn why missed recovery makes small setbacks feel like character flaws and how the cycle feeds itself. The episode offers three practical tools to test this week, each designed to lower the load without forcing perfect sleep.

    - Recognize the direct link between short rest and louder self-criticism
    - Add one simple evening wind-down habit that supports steadier moods the next day
    - Use a brief body-based reset to help the nervous system settle so self-worth feels less fragile

    These steps come from real patterns that help when the inner voice turns harsh after poor nights.

    📩 Have questions or want to share your experience? Reach out at self-esteem@senseofthisshit.com.
    https://www.spreaker.com/podca...

    If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.
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    30 分
  • Understanding Self-Esteem: Self-compassion progress feels slow

    Understanding Self-Esteem: Self-compassion progress feels slow
    2026/08/24
    In this episode of Self-Esteem: Making Sense of It, we explore self-compassion when progress feels slow. When your efforts crawl forward, the inner critic often turns delays into proof you're falling behind. Through a personal story of stalled Spanish practice and insights from Kristin Neff's research, we unpack how self-attack adds unnecessary weight during waiting periods. Instead of letting criticism block momentum, learn to pause, reframe, and keep moving without turning on yourself.

    Key takeaways include:
    - Catching the critic early by naming what actually happened
    - Offering a concrete reframe you can say out loud, such as what you'd tell a friend
    - Choosing one small action that still counts even when results feel invisible

    These simple steps fit into any ordinary day and build on each other so you can test them one at a time. The goal isn't to speed everything up but to support yourself while you wait.
    Support the show: https://www.spreaker.com/podca...

    If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.

    📩 Have questions or want to share your experience? Reach out at self-esteem@senseofthisshit.com.
    💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...
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    29 分
  • Navigate Self-Esteem: Managing stress at work day to day

    Navigate Self-Esteem: Managing stress at work day to day
    2026/08/17
    In this episode of Self-Esteem: Making Sense of It, we explore how work stress spills into home life and practical ways to create clear boundaries without self-blame. Host Hana shares personal stories of tension carrying over after long days, from snapping at loved ones to checking emails during dinner, and explains why our bodies stay keyed up even after the laptop closes. Learn simple habits that signal the shift between worlds, helping protect your energy for what matters most at home.

    Key takeaways:
    - Notice the exact moment work tension follows you home through body cues like tight shoulders or shallow breathing
    - Try a short pause—stand up, move rooms, or remove a work item like a jacket—to interrupt the automatic carry-over
    - Use small physical actions, such as a quick walk around the block, to mark the end of the workday and reduce spillover

    These steps build over time to lower self-doubt and keep stress from affecting relationships.
    Support the show: https://www.spreaker.com/podca...

    If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.

    📩 Have questions or want to share your experience? Reach out at self-esteem@senseofthisshit.com.
    💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...
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    36 分
  • Navigate Self-Esteem: Communication skills that reduce conflict

    Navigate Self-Esteem: Communication skills that reduce conflict
    2026/08/11
    In this episode of Self-Esteem: Making Sense of It, we explore communication skills that reduce conflict because tense moments often hit self-esteem hardest. Host Hana shares how naming your feeling before responding and asking one clear question instead of defending can stop arguments from spiraling. These steps keep conversations focused and quiet the inner critic that flares during clashes, turning potential fights into steadier exchanges that build self-worth over time.

    Drawing from real moments like a dinner plans mix-up that escalated into blame, the discussion highlights how poor communication feeds self-doubt. Listeners learn practical ways to pause assumptions and state needs plainly, lowering emotional costs in everyday talks.

    Key takeaways:
    - Name your feeling out loud first to shift the dynamic
    - Ask one clarifying question rather than jumping to defense
    - Restate what you heard before responding to avoid assumptions
    - Express your need without blame to keep talks short and productive

    These approaches interrupt escalation, protect confidence, and prevent lingering doubts from ordinary conflicts.
    https://www.spreaker.com/podca...

    If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.

    📩 Have questions or want to share your experience? Reach out at self-esteem@senseofthisshit.com.
    💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...
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    29 分
  • Understanding Self-Esteem: Bonus: Notice Critic Then Track Values

    Understanding Self-Esteem: Bonus: Notice Critic Then Track Values
    2026/07/31
    In this episode of Self-Esteem: Let's Make Sense Of This Sh*t, we explore how the inner critic shapes daily self-worth and how steady micro-habits can loosen its grip. Rather than chasing dramatic overhauls, the conversation focuses on practical interruptions you can weave into ordinary routines. Learn to observe critical thoughts without immediate debate, finish simple tasks without layering on extra judgment, and quietly record actions that reflect your personal values. These small shifts build evidence that your worth isn't tied to constant improvement or external approval. Over time the practice creates distance from automatic self-doubt and fosters a steadier sense of self.

    Key takeaways:
    - Notice the critic's words for one day, then ask if you'd apply the same standard to a friend
    - Complete one ordinary task without adding commentary on speed or quality
    - Track one value-aligned action each evening, keeping the note short and factual
    https://www.spreaker.com/podca...

    If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.

    📩 Have questions or want to share your experience? Reach out at self-esteem@senseofthisshit.com.
    💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...
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    12 分
  • Build Healthier Boundaries to Grow Your Self-Esteem Daily

    Build Healthier Boundaries to Grow Your Self-Esteem Daily
    2026/07/15
    In this episode of Self-Esteem: Let's Make Sense Of This Sht, host Hana explores the quiet cost of saying yes when your limits feel stretched thin. Through real talk and personal stories, the conversation examines why the inner critic often grows louder at the exact moment you consider pulling back, how people-pleasing drains energy while building hidden resentment, and why small pauses before committing can shift how your days actually land.

    Key takeaways include:
    - Spotting the first internal signal that something feels off before the yes escapes
    - Understanding how boundaries mark where your time and energy stop being available
    - Rebuilding self-trust by honoring your own needs instead of defaulting to others' comfort
    - Noticing how overcommitment quietly erodes your sense of competence over time

    The discussion stays grounded in everyday patterns rather than quick fixes, showing how healthier boundaries protect the steady foundation self-esteem needs.
    Support the show: https://www.spreaker.com/podca...

    📩 Have questions or want to share your experience? Reach out at self-esteem@senseofthisshit.com.
    💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...
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    34 分
  • Understanding Self-Esteem Triggers Without Shame or Guilt

    Understanding Self-Esteem Triggers Without Shame or Guilt
    2026/07/15
    In this episode of Self-Esteem: Let's Make Sense Of This Sht, we explore understanding triggers without shame. Instead of viewing sudden defensiveness or raw reactions as personal flaws, we treat them as useful signals from an automatic system that scans for safety. Through a candid story from a recent team meeting—where a colleague's question sparked a physical rush followed by a harsh inner narrative—we unpack how the body responds first, while the shame story arrives as a learned interpretation.

    This shift helps reduce the double burden of the trigger plus self-judgment, opening space for steadier choices in daily life.

    Key takeaways:
    - Separate the body's quick physical signals from the added meaning you attach to them.
    - Name the reaction as information before the shame spiral begins.
    - Question old messages about “fixing” strong feelings to loosen their hold over time.

    📩 Have questions or want to share your experience? Reach out at self-esteem@senseofthisshit.com.
    💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...
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    23 分
  • Navigate Self-Esteem: Quiet the inner critic this week

    Navigate Self-Esteem: Quiet the inner critic this week
    2026/07/04
    In this episode of Self-Esteem: Let's Make Sense Of This Sh*t, Hana shares three no-fuss coping strategies to handle your inner critic during packed days. Instead of silencing the voice or carving out extra time, treat its comments as simple data while building small, repeatable actions that reclaim your energy for the present.

    Key takeaways include:
    - Notice the exact words your critic uses and write them down as they appear.
    - Pick one action that matches what matters to you instead of what the critic demands.
    - List two facts about your day that happened without your control and one choice you made anyway.

    These tools slip into moments you already have, like while brewing coffee, creating steady proof that another option exists through daily repetition rather than broad resets. Hear research from the University of Pennsylvania on habit formation, plus listener accounts of how ordinary notes grew into real shifts.
    Support the show: https://www.spreaker.com/podca...

    📩 Have questions or want to share your experience? Reach out at self-esteem@senseofthisshit.com.
    💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...
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    35 分