Episode 8 - Push it Down…Just a Little Bit!

(6/3/24)

Pop superstar Madonna once said, “No matter who you are, no matter what you did, no matter where you’ve come from, you can always change, and become a better version of yourself.” While you may not want to become a version of the Material Girl, you may want to become a better version of the everyday superstar you already are. This month on The Wellness Compass Podcast, we may have a way to help you make those changes you’ve been thinking about. Angela, Jessica, and Amy welcome Licensed Clinical Social Worker and one of the owners of Revolution Mental Health Alliance, Elizabeth Lawson as she gives an overview of Dialectical Behavioral Therapy (DBT). Learn about what DBT is, how it works, its benefits, and some strategies you can use right now in your personal or professional life. Change is a step on this journey we’re taking together toward growth and wellness. We hope you join us!

Trigger Warning: Brief mentions of suicide and mental health disorders. Special thanks to:

Elizabeth Lawson, LCSW, CDWF

Revolution Mental Health Alliance, 4320 Spring Creek Road, Rockford, IL 61107

For appointments: request online: www.revolutionmentalhealthalliance.com

Sources mentioned in this episode:

Brach, T. (2003). Radical acceptance: embracing your life with the heart of a Buddha.

Bantam Dell.

‌Brown, B. (2017). Rising strong: how the ability to reset transforms the way we live, love, parent, and lead. Random House.

Parish, S. The Knowledge Project Podcast. The Knowledge Project Podcast
van der Kolk, B. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Penguin Books.

Episode 7 - Hey! What’s Your Number?

(4/19/24)

Why do I do that? How often have you asked yourself that question? There just may be a simple way for you to start finding some answers! This month, The Wellness Compass Podcast looks into the Enneagram personality types. Each type is assigned a number, and that number is related to an associated fear, basic desire, and predictable pattern of behavior in times of stress and security. Join Angela, who is a Loyalist 6, Jessica, a Helper 2, and Amy, a Peacemaker 9, as they talk about how they have used this tool to better understand their motivations, the ways they interact with and relate to others, and embarked on their journey to higher levels of personal health and wellness. Tune in, learn how to find your Enneagram number, and join them on a path to a better understanding of yourself and others.

Sources mentioned in this episode include:

‌Cron, I. M., & Stabile, S. (2016). The Road Back to You. Ivp Books.

The Enneagram Institute

Episode 6 - Rabbit, Rabbit, Rabbit…Yesterday

(2/2/24)

Saying the words “rabbit, rabbit, rabbit” out loud on the first day of a new month is said to bring good luck for the next 30 days. While this custom may seem unusual to some,  it has become increasingly popular over time among people who want to achieve different kinds of happiness and health benefits. This month, The Wellness Compass Podcast is going to help guide you to your kind of happiness with more than a unique expression. Join Angela, Jessica, and Amy as they share the books and podcasts that have helped them lay the path for their journeys to well-being. One of their suggestions may be the right tool you need to help create your own luck as you continue your wellness journey.  

Books mentioned in this episode include:

Brach, T. (2003). Radical acceptance : embracing your life with the heart of a Buddha. Bantam Books.

‌Clear, J. (2018). Atomic Habits. Penguin Publishing Group.

‌Kabat-Zinn, J. (2013). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face stress, pain, and Illness. Bantam Books. (Original work published 1990)

‌‌Kabat-Zinn, J. (1994). Wherever you go, there you are. Piatkus.

‌Taylor Jenkins Reid. (2017). The Seven Husbands of Evelyn Hugo. Washington 

Square Press.

Podcasts mentioned in this episode include:

The Ten Percent Happier Podcast with Dan Harris

Mindful in Minutes: Guided Meditations by Kelly Smith + Yoga for You

Stuck not Broken by Justin Sunseri

How Other Dads Dad with Hamish Blake

UnF*ck Your Brain: Feminist Self-Help for Everyone by Kara Loewentheil

Episode 5 - Stop Signing Up for Sh*t aka Protect Your Energy

(12/26/23)

According to a 2023 poll conducted by the American Psychological Association, nearly nine in ten adults in the United States feel joyful but overwhelmed during the holiday season. While keeping up holiday traditions and spending time with family and friends may have left you feeling happy, stressed, and exhausted, there is something left just for you! This month, The Wellness Compass Podcast has a gift that can be used the whole year through. Angela, Jessica, and Amy talk with guest Maisie Mahoney about protecting your energy. Maisie is the Senior Director of Operations at a start-up in the life science industry. She has presented to a variety of groups about how to be more aware of your personal energy to determine where it is going and what you are getting back in return. The knowledge, examples, and tips she shares will absolutely have you rethinking how you share the precious resource of your energy. You will not be disappointed that you listened.  

Resources mentioned in this episode include:

Maisie’s Mention - a five year journal, just a line or two a day. Here’s a link to examples on Amazon. You can choose your favorite. -  5 Year Journals 

Shannon McNally - Reiki practitioner in the Boston, MA area.

Episode 4 - Decisions, Decisions, Decisions... (11/4/2023) Psst! Do you want to know an often-overlooked secret to building a successful social, emotional, and behavioral framework for a child’s academic success? PLAY! In this month’s episode, The Wellness Compass Podcast features Delaney Mahoney, a licensed and registered occupational therapy practitioner, who will share her perspective on the OT’s role in schools, sensory challenges, and executive functioning challenges faced by many of today’s students. Being a teacher who cares for your students isn't quite as easy as child’s play…so, you deserve a community that supports and informs you. Angela, Jess, and Amy from The Wellness Compass Podcast have formed that community. You’ll be happy you’ve joined the group! 

Sources mentioned in this episode include:

Delahooke, M. (2019). Beyond behaviors : using brain science and compassion

to understand and solve children’s behavioral challenges. Pesi Publishers.

‌Takahashi, I., Obara, T., Ishikuro, M., Murakami, K., Ueno, F., Noda, A., Onuma, T., Shinoda, G., Nishimura, T., Tsuchiya, K. J., & Kuriyama, S. (2023). Screen Time at Age 1 Year and Communication and Problem-Solving Developmental Delay at 2 and 4 Years. JAMA Pediatrics. https://doi.org/10.1001/jamapediatrics.2023.3057

‌Resources not mentioned, but that you may find helpful:

Dawson, P., & Guare, R. (2016). The smart but scattered guide to success : how

to use your brain’s executive skills to keep up, stay calm, and get organized at work and at home. The Guilford Press.

‌Guare, R., Dawson, P., & Guare, C. (2013). Smart but scattered teens : the “executive skills” program for helping teens reach their potential. Guilford Press.

Episode 3 - Challenge Accepted

(10/3/2023)

Award-winning actress Cicely Tyson once said, “Challenges make you discover things about yourself that you never really knew.”  In this episode, Angela, Jess, and Amy share the challenges each took on during the previous month. As they share their experiences, they also share what they learned about themselves along the way…the good, the bad, and the funny. Join them to hear about their challenges, and perhaps it will inspire you to try one of your own as you continue on your own wellness journey. 

Sources used in this episode include

‌Clear, J. (2018). Atomic Habits. Penguin Publishing Group.

Kabat-Zinn, J. (2009). Wherever you go, there you are: mindfulness meditation in everyday life. Hyperion E-Book.

Yoga With Sarah J Collins @YogaWithSarahJCollins

‌https://www.youtube.com/@YogaWithSarahJCollins/featured

Episode 2 - But How?

(8/27/2023)

Eat meat…avoid meat!  Carbs are the enemy…carbs are your friends!  Never step foot in the gym…all you need is 7 minutes a day!  Follow this influencer…never listen to that person!  There are so many health and fitness trends and influencers on social media that it can be confusing and downright frustrating to know what or who to listen to when trying to find your way to better health. In this episode, fitness expert and gym owner, Matt Bouback, joins Angela, Jessica, and Amy to share his perspective on the many trends and get down to the basics of what really works when you want to make changes that will impact your wellness journey.

Connect with Matt on Instagram @bossman_fitness

If you are interested in learning more about the habit stacking discussed in today’s episode, you might enjoy reading Atomic Habits by James Clear. 

Clear, J. (2018). Atomic Habits. Penguin Publishing Group.

Episode 1 - The Journey Begins

(8/1/2023)

Does the thought of wading through websites looking for ways to manage the stress we all feel in life make you want to put your head down and cry? Join Angela, Jessica, and Amy, experienced teachers and yoga instructors, as they light-heartedly share techniques for dealing with “big emotions” that they have found success with for their students, their own kids, and in their own lives. This month, gain an understanding of ways to use mindfulness and simple yoga skills to bring some calm, and some humor, to your wellness journey. 

Episode 1 

Print Sources

‌Alber, D. (2020). A little calm spot: A story about yoga and feeling focused. Diane Albert Art LLC. 

Alber, D. (2019). A little peaceful spot : a story about mindfulness. Diane Alber Art LLC.

‌Butler, J., & Free Spirit Publishing. (2019). Mindful classrooms : daily 5-minute practices to support social-emotional learning (PreK to grade 5). Free Spirit Publishing.

‌Harper, J. C., & Gilmour, K. (2017). Yoga and mindfulness practices for children activity and coloring book. Pesi Pub & Media.

Kerr, C. & Green, J. (2020). Yoga animals in the forest. Ivy Kids, An Imprint Of The Quarto Group.

‌Maguire, N. (2020). My body sends a signal: helping kids recognize emotions and express feelings. Hamburg Magvayr, Natalia.

Seuss, D., Fancher, L., & Johnson, S. (2011). My many colored days. Paw Prints.

Verde, S., & Reynolds, P. H. (2017). I am yoga. Abrams Appleseed, An Imprint Of Abrams.

Willey, K., & Anni Betts. (2019). Breathe like a bear : 30 mindful moments for kids to feel calm and focused anytime, anywhere. Rodale Kids.

Video links and online sources

An example of tapping in action : https://www.youtube.com/shorts/a9oibTJuMeI

The Tapping Solution (EFT): How To Get Started. (n.d.). www.thetappingsolution.com. https://www.thetappingsolution.com/

A simple breathing technique that can be done anytime, anywhere, by anyone: Five-finger breathing explained by James Parker, MD, of the Everett Clinic