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Courage and Spice: the podcast for humans with Self-doubt
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Courage and Spice: the podcast for humans with Self-doubt

Author: Sas Petherick

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Hey guys and gals and non-binary pals! Courage + Spice is the podcast for humans with self-doubt, hosted by me: Sas Petherick. I literally have a masters degree in self-doubt and I've spent almost a decade coaching hundreds of people how to develop robust self-belief. You can expect interviews with delightful humans, evidence-based resources and original proven coaching tools. If self-doubt is holding you back in your relationships, career, creativity or your business, Courage + Spice is especially for you.
66 Episodes
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In this episode Sas explains one of the greatest resources you can call on when your self-doubt is activated: your Healthy Adult Self. You may not even know you have this! Sas talks about this part of you, why it matters and the core qualities your healthy adult self is in possession of. She’ll also show you a really simple way to begin to build a relationship with this aspect of you. Links + Resources:Begin a conversation with your healthy adult self and sign up for The Self-belief Stories Project: a weekly check-in designed to help you cultivate self-acceptance, self-worth, self-trust + self-belief.Take the quiz and uncover your Self-doubt Archetype!The Self-belief Coaching Academy 
Goals and Intentions

Goals and Intentions

2021-02-0518:02

Most of us drastically underestimate what we are capable of. In this episode Sas talk’s about the difference between intentions and goals.Pursuing meaningful, compelling goals and living with intentions that are rooted in our personal values are powerful ways to heal self-doubt. But did you know it's super easy to use goals and intentions in ways that actually increase our self-doubt?Sas explains how to know what would best support you.Links:Sign up for The Self-belief Stories Project: a weekly check-in designed to help you cultivate self-acceptance, self-worth, self-trust + self-belief (the best kind of selfies!).Take the quiz and uncover your Self-doubt Archetype! The Self-belief Coaching Academy
New Year, New You

New Year, New You

2021-02-0518:31

Courage + Spice is back! In this episode you’ll hear an update from Sas on what she’s been up to and what’s coming in 2021. We’ll also explore the relationship you have with your goals - particularly the role self-doubt plays. Sas shares the five different types of approaches that we tend to have with goals. So if you feel like it would be fun to try something new this year – to see what is possible, this is a great place to start. Links:Sign up for The Self-belief Stories Project: a weekly check-in designed to help you cultivate self-acceptance, self-worth, self-trust + self-belief (the best kind of selfies!).Take the quiz and uncover your Self-doubt Archetype! The Self-belief Coaching Academy
Coaching Curious

Coaching Curious

2019-11-2126:16

Because of the emails and messages, you all send me I know that if you are listening to this podcast, you are interested in your own development as a human and you tend to be self-reflective (which is one of the best things I believe anyone can be). And I know many of you are also coaches and therapists - I work with a lot of colleagues to help set up a sustainable practice and navigate the inevitable self-doubt that crops up when we embark on putting our hearts work in the world. So as a self-reflective human or a fellow practitioner, you are more likely than the average bear, to seek out coaching support. This episode is designed to support you to make good choices if you are 'coaching curious' — to understand a bit more about the value of coaching and how to get the most from a coaching experience.  In the show notes, you'll find a guide for some excellent coaches you can work with.
In the last couple of episodes, we have been exploring our unhealthy, unhelpful, often unhealed beliefs: how to recognise them, the benefits of changing them. We've looked at the most common types of negative self-talk (called Cognitive Distortions), and we've looked at the beliefs of Cognitive Restructuring - changing the meaning of what happens to us, so we can impact how we feel emotionally and what we do behaviourally. In this episode, we are bringing these ideas together. I'm sharing a practice called Belief Busting that I have developed over the last few years, specifically to help folks who are held back by the beliefs that create and sustain self-doubt. Usually, I teach this in my programmes, or with private coaching clients. But I want to share this with you so you can learn how to coach yourself. This episode is a bit like a workshop cum coaching session!
Cognitive Restructuring is based on the principle that how we feel emotionally and what we do behaviourally, is not the result of what happens to us, but instead, it’s down to how we think about what happens to us.  This means that we can change how we feel and what we do by changing what we believe about what happens to us. Practising this is freaking ace! It helps us to slow down and become more aware of our negative self-talk and unhealthy beliefs. This makes it so much easier to unpack unconscious beliefs so we can intentionally and consciously change them.  This is part two of a three-part podcast mini-series! Next week I’ll walk you through a cognitive restructuring process so you can use this in your life.
Upgrade Your Self-talk

Upgrade Your Self-talk

2019-10-2425:41

Your voice is the one you hear most often, is it kind? So much mental and emotional suffering comes from the way we talk to ourselves in our own minds. Over time, the beliefs and behaviours we repeat to ourselves become habitual. Just like we all have physical habits—brushing our teeth before bed, twirling our hair when we’re nervous —we all have psychological habits too. One of our common psychological habits is the way of talking to ourselves. This episode is all about the most common types of negative self-talk (sometimes called Cognitive Distortions), and some strategies you can use to identify and start to change your own unhelpful negative voice and upgrade your self-talk!
Unconditional Self-acceptance means that we fully and unconditionally accept ourselves regardless of our competence, and whether or not other people approve, respect, or love us. With self-acceptance, if we mess up, we understand that we’ve messed up. That’s it. No unfavourable judgement. No feeling bad. Hence, no constant fluctuation in self-worth. We start to experience the world differently. If we don’t get what we want, we are still ok. With unconditional self-acceptance, you are interested in learning from specific beliefs, behaviours and outcomes but your unique you-ness is never up for debate. You become the constant in your own life. In this episode we explore what Unconditional Self-acceptance looks like, it's many benefits and importantly: how to begin to cultivate it!
High self-esteem is something many of us desire, its the source of a squillion Pinterest quotes, we tend to worry if our kids don’t have enough of it, it seems to be the secret to professional and personal achievements which is probably why parents, teachers, therapists and coaches bang-on about its many benefits. But does self-esteem actually make us happier, healthier, more successful? In this episode, we go on a magical mystery tour of the self-esteem movement: where it came from, the surprising research findings and how self-esteem moved out of the realm of psychological research and into Infomercials and Oprah guests.
The Protector

The Protector

2019-09-2621:00

Self-doubt is often characterised as an inner-critic or self-saboteur, but its SO much more sophisticated than that! In this episode, I introduce the concept of The Protector: a characterisation of self-doubt that you can meet with creativity and compassion. I share five key aspects of this part of your psyche including ideas for how to develop your relationship.
A personal episode for me this week. I share how I have come to really own my preferences: from NOT camping to learning how to say a clean and boundaried 'no'. Twas not always thus! I sometimes joke that I am a Recovering People Pleaser, but I don't want to make light of what has been a huge developmental process. To own our preferences we must make peace with the possibility that we will be disliked, we'll create tension and conflict, and we may be rejected. But even though all these things have happened, it's still worth it to be me, in every context, all the time. In this episode, I share how I uncovered the root causes of this aspect of my self-doubt, how healing these events was just the beginning and how my experience helped me to create the process we go through in Your Self-belief Map.  
In this episode, I share why it's easy to get confused between your gut feeling and your self-doubt. This is particularly tricky when we are learning something new! Using Broadwell's model of competence we explore when your gut feeling is most reliable and how to tap into what it's telling you.
The Big Seven Risks

The Big Seven Risks

2019-09-0524:54

It's episode 50 and two years since beginning the podcast! I thought it would be fun to revisit the very first episode: The Five P's of Self-doubt. In the first episode, I (somewhat tentatively!) shared my framework for how self-doubt works - how it responds to psychological risk and how we use the Five P's to keep ourselves safe from that risk. In this episode, I share how my theory has evolved in the last few years. I've been exploring the concept of psychological risk, looking at how this operates and the consequences of it. These findings have updated my original framework, added an additional 'P', and led to this episode. 
Reality is Neutral

Reality is Neutral

2019-08-2921:13

If you have a vociferous inner-critic, this episode is for you! Everything outside of you, is neutral. It just IS. How you experience the world, is how you interpret it. Usually, we don't just have an experience, we have a lot of thoughts, feelings, judgements about the experience! In this episode, I share how most of us were never taught to be consciously aware of how we interpret neutral reality. Plus I share a practice for you try!
The question I am asked The Most about my work is 'how can I feel more confident right now?' And in this episode, I'm answering the question! Most of us want to feel confident so we can do and say what we want to do and say. We have some imaginary version of what would be possible if we had more confidence: who we would be, much more awesome our lives would be. But what most of us don’t realise is that confidence is a consequence of other things. It never comes first. I'm sharing how I have come to understand the process by which confidence is cultivated, how I see this process as a pyramid. There are five layers on top of each other - like building blocks - and confidence is the final block at the top of the pyramid.
In this episode, we explore a concept from developmental psychology that our growth as adults is partly about increasing our capacity to understand, reflect on and respond to two key psychological states: sameness and difference. I see the infinity loop as symbolic of this process that we are always moving through: one loop is sameness which represents safety, stability and peace; this is where we feel settled, where we integrate and consolidate what we learn out in the world. The other loop is difference, which offers us the stimulation of energy, complexity and newness that we need to grow. We explore what happens within these states, how we get stuck and why self-doubt is integral to keep moving. If you enjoyed this idea, check out my new programme especially for business owners: Sovereign State of Mind. If you are self-employed, freelancer or a solo business owner and you know self-doubt is holding you back from you potential - this is for you! We start on Monday 2nd September.
Julie Parker is the Founder of The Beautiful You Coaching Academy where she passionately trains and supports heart centred people to become life coaches. Julie has inspired thousands of people on stages all over the world and is the recipient of numerous leadership and women’s business awards. Julie is also the Co-Founder of Priestess Temple School and host of the top ranking Priestess Podcast. We talk about growing up in rural Australia, the gift of being raised by excellent mothers, beginning work as a social worker, the mentors and teachers that shaped us, how our world is calling forward a new model of leadership that is cooperative, inclusive, vulnerable and imperfect. This is one of my favourite interviews!  
Sarah Vermunt is the founder of the career coaching company: Careergasm. She is the author of two books Careergasmand Career Rookie: A Get-It-Together Guide for Grads, Students & Career Newbies. She helps people figure out what the heck they want so they can quit jobs they hate and do work that feels good. In this conversation we talk about the courage it takes to admit when your work feels like someone else's dream job, how to begin to uncover what you really do want to do, and why you never have to monetise the hobbies and interests you adore. I just know this will be the spark you need to start thinking about how you want to feel in your work!
Mary Beth LaRue is a yoga teacher, mentor, writer, and the co-founder of a yoga-inspired coaching company, Rock Your Bliss. MB has been a yoga teacher for over a decade teaching thousands of people on stage at Wanderlust Festivals as well as designing custom yoga programs for rehabilitation centers, homeless shelters and the Down Syndrome Association of Los Angeles.  Originally from Iowa, MB lives in Silver Lake, Los Angeles with English bulldog Rosy, husband Matt and together they are growing a family through foster adoption.  MaryBeth and Matt are parents to Baby A, their story is one of deep courage and the willingness to live with uncertainty every day. I just know you are going to be so touched by this tender love story.
Jessie Harrold is a women’s mentor, wilderness quest guide, doula, and author of the book Project Body Love: my quest to love my body and the surprising truth I found instead. We talk about Jessie's quest to reclaim her identity after her big dream of becoming a doctor didn't pan out, how she has since carved out work of real meaning, and how she has learnt to be in her body.
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Comments (2)

Cherise Nunez

I completely get this concept; I have a disease that essentially shuts down my digestive system. Since this, obviously, causes weight loss to the extreme that seems to invalidate my being "ill". I can be laying in a hospital bed with ivs in, feeling so very sick and frightened, but I "look so good" so it can't be bad. But it absolutely is bad.

Jun 8th
Reply

Christiann Walls

Just started listening to you and love your interviews and the topics you present in your podcast! Love it!!! Keep up the great work!!

Jun 21st
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