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The Ultimate Life Survival Guide

The Ultimate Life Survival Guide

Author: Heather Thatcher

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I believe that life is full of beautiful possibilities, yet sadly most people are going through life in survival mode and miss out on the wonder and joy of life. Because of stress, negative self-talk and a distorted view of life, many people hold themselves back from reaching their true potential. I show people how to live with conscious intention so they can lower their stress and confidently go after anything they want for their life.
35 Episodes
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
We know we do this. We know other people do this. But for some reason, when it comes to our self-talk we’ve chosen to selectively forget that we know everyone does this and feel shame because we think we’re the only ones. What I’m I talking about here? Keep listening and I’ll tell ya.
Can we talk about Facebook Groups for a minute?  Don’t get me wrong, I’m in a lot of great groups and I also have a Facebook Group for everyone looking to lower their stress and build resilience. But some Facebook Groups and other support groups can actually keep you stuck, rather than help you move forward.  In this episode I’m going to tell you what to look out for so that you don’t stay stuck on step-one.
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