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Compassion is what connects us. Seeing ourselves as special or different is what divides us.  By singling ourselves out as an “empath” with the Instagram definition of “empath” being that we can easily sense the emotions of others is creating division. The truth is we are ALL empaths. The question shouldn’t be “are you an empath?” but instead “what KIND of empath are you?”
This episode is a personal mission of mine because as highly sensitive people we’ve been taught to dismiss our own feelings and trauma because we want to be fair, just and keep other people happy. We’re recovering people pleasers and want to make sure that everyone else is okay before we worry about ourselves, right? But just because your life challenges aren’t the absolute worst that any single human could experience in the entire world - doesn’t mean that you don’t deserve to ask for help and take the time you need to heal from it.
Let's talk about stress is a series where I bring on guests to talk about their own stress experience so that we can normalize the fact that life is very stressful and we all experience some pretty epic lows in our lives. In this episode of Let's talk about stress, Hafsa shares a very vulnerable time when her stress became too much, and what changed her perspective in order to change her life.
Everything is becoming more and more instant by the day. Amazon same day delivery. Instant access to information and the answers to our questions with our phones or the internet. Text messages, instant messages, almost everyone carrying a phone in their pockets. We stream music, movies, tv shows, podcasts all day. When did we forget how to be alone with our thoughts?
With the rising expectations that we put on ourselves, that our parents have put on us, and that society puts on us - learning how to manage our stress and release it from our body is more important now than it's ever been before. If you're looking for stress relief, anxiety relief, or to just be able to lower your stress in general - this is an episode that's going to give you the 5 keys to stress management.
Gratitude is more than just a trend - it's scientifically proven to improve your mindset, your life, your habits, and more.  In this episode I’m going to share some of the science of why gratitude is freaking amazing and, of course, how to make it work in your life.
Let's talk about stress is a series where I bring on guests to talk about their own stress experience so that we can normalize the fact that life is very stressful and we all experience some pretty epic lows in our lives. In this episode of Let's talk about stress, Kristina shares a time where her body said 'no' and forced her to slow down and do something about it.  
So…. I want to talk about something that I, as just barely a millennial at 36, find really interesting but also frustrating about where society is taking us. There’s this drive to be hyper-productive, to always be connected with our phones never being too far from reach. This instant gratification society is literally damaging our health, and it’s something we need to start fixing - and in this episode, I’m going to give you lots of ideas.
I know this may sound like I’m stating the obvious, but all health care workers weren’t born with some gene that makes it easier for them to wear a mask all day. It’s not like we don’t also suffer from claustrophobia or anxiety when we put that mask on. But your mask is a clear signal, a badge of honor that shows you’re a caring, compassionate person - and in this episode I’m going to share how I got over the panic I felt when I wore a mask and how you can do this, too.
It doesn’t matter how good your intentions are when you start working towards a goal, if you don’t have these two things in mind - you’re going to stay stuck, falling back on old habits and always in the cycle of starting over from the beginning.
You can get all the links and free resources Jennifer talked about in today's episode at
There are so many research studies that show the profound impact meditation can have on our health and mental wellbeing. But knowing that something is good for us isn’t always enough, right? Otherwise, we’d all be exercising regularly and eating only healthy food.  Not exactly the Western Society norm, is it?  In this episode I’m going to share a bit about why meditation needs to be added to your tool-box, and not just for stress and relaxation - but also for complex problem solving. I’m going to tell you all about it in this episode
Have you ever heard of the quote by Abraham Lincoln where he said: “Give me six hours to chop down a tree and I will spend the first four sharpening the axe”? It’s a great quote and talks about an excellent way to ensure our success.  Instead of just setting a goal and plowing forward, hoping that everything lines up just right so that we can achieve it, he is suggesting that we spend more time thinking out our plan of action. But this, my dear friend, is where so many of us get stuck sharpening our axe waiting for the right time, the right circumstances, or for when we’ll feel ready.
Busy brain syndrome is real. But I have to ask you - are you the one thinking those thoughts?
It’s pretty common knowledge that we, as a generalization of society, have a smartphone issue.  I’ve heard people say that the zombie apocalypse has happened already because of the number of people walking around slowly, tripping on things, while glued to their smartphone. We’ve become so dependent on our smartphones, that now something called a “digital detox” has become a thing. And in this episode I’m going to talk about why a digital detox isn’t the answer you’re looking for and what works better.
Mindfulness is definitely a buzz word in the wellness space and is getting a lot of attention in the media recently. For good reason, though, as there is an increasing amount of evidence that shows it’s effectiveness at lowering your risk for depression, while also reducing stress, and in turn lowering your risk of developing illness or disease. But what exactly is mindfulness, and how can you put it to use in your day-to-day life?
If you feel like your schedule is all over the place and you’re frustrated that there just never seems to be enough time in the day to get everything done, let alone find time to exercise, meal plan, or do those typical healthy lifestyle activities - this one’s for you.   It can seem impossible to plan a balanced, healthy lifestyle around your schedule regardless of if you work shift work or a traditional 9 - 5 Monday through Friday job. The truth is you’re not experiencing a time problem.   You’re experiencing an alignment problem.
I used to believe that my highly sensitive nature was a curse.  I felt everything so deeply, life felt very rough. And with our world putting so much emphasis on logical and rational thinking, my emotional and vulnerable nature became something I was ashamed of. Something I felt called to hide and suppress. But there was a pivotal moment in my life where I learned that this vulnerability wasn’t something to hide - but something to recognize as my greatest strength.
I’ve tried Fitbits, Garmin, three different smartwatches and even one by a company that no longer exists called Jawbone but I will always keep coming back to this one fitness tracker because it’s truly the whole package. In this episode I’m going to share 5 reasons why this fitness tracker is my favorite wearable for women, especially if stress management is a priority for you. click here to go to this episode's show notes Click here to join the 5-day Inner Critic challenge
Streamlining your life is pillar two of the Building Resilience Framework, and in order to do this we have to learn how to triage our to-do list and see what we can do to set up a system or process that removes as many things from our to-do list as possible. I’m going to share one method that I teach inside of the Survival Guide community that you can start putting into practice right now. And that means we’re taking a little mental trip to Japan.   To learn more about the Building Resilience Framework go to
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