Happy Doc Student Podcast Heather Frederick, PhD

In episode 110, I chat with Samaya. A Chicago firefighter, she is currently pursuing her PhD in Integrative Medicine.
Highlights: 
1.    Any kind of misalignment (fear, worry, pain, disease, etc.) is simply a frequency imbalance.
2.    You are more than our physical body; you are energy (everything is energy!) - understanding the power of frequencies is important to living a life where you thrive. 
3.    Energy outside your body moves very fast, but once it becomes a part of your physical body it becomes dense (so do your best to pick energies like love and gratitude versus energies like fear and worry).
4.    Choose high energy foods (reduce things that are processed and increase food that is fresh and alive).
5.    You pick up the energies around you – so be aware of the people in your environment.
6.    Your gut will tell you more than your brain (so listen!).
7.    Give box breathing (4,4,4,4) a try (4-minutes in, 4-minutes hold, 4-minutes exhale, 4-minutes hold).
8.    Tips for box breathing: breath deep into your diagram and breath through your nose; try it first thing in the morning. 
9.    Processing emotions is a journey – find techniques/methods that will allow you to make friends with uncomfortable emotions. 
10. Music is a great tool for processing emotions and bringing you back to balance.
11. Take care of yourself (prioritize sleep, hydration, and breathing well) so that you can be a leader in your circle of influence (you can’t pour from an empty cup).
Links to episodes about energy: 
#4: https://www.buzzsprout.com/1547113/episodes/7020226
#26:  https://www.buzzsprout.com/1547113/episodes/8411174
#34: https://www.buzzsprout.com/1547113/episodes/8741814
#54:  https://www.buzzsprout.com/1547113/episodes/9349250
#98: https://www.buzzsprout.com/1547113/episodes/12340765 
Heartmath Institute: https://www.heartmath.org/
The Hidden Messages in Water by Masaru Emoto: https://amzn.to/3DACYJm
Free Inner Voice Scan - find the emotions that are creating blocks in your physical body and receive balancing harmonics to help balance out the body: https://calendly.com/tracihill-1/ao-inner-voice-scan-1
Connect with Samaya (also known as Traci Hill)
Facebook: https://www.facebook.com/traci.consciousevolutioncoach/
Tik Tok: https://www.tiktok.com/foryou?lang=en
IG:
Sign up for the FREE 21-day, 60-second Happiness Challenge: https://www.expandyourhappy.com/60secOct23
Support the showSupport this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

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In episode 109, I chat with Dai Manuel. His passion is helping others navigate change to create sustainable, healthier, and happier lives. 
Highlights: 
1.    Being consistent with small shifts will change your life – Ask “What one SMALL thing can I do every day with will put me on a path to health and happiness?”
2.    We all struggle with the juggle -  Accept that this struggle is part of being human – BUT ask yourself “Are all the balls I am juggling still important to me?”
3.    You can’t do it all, do it well, and ENJOY life. Is it time to do a deep dive into what you really value? Are sacrificing things that you need to reclaim?
4.    Putting your health and well-being “on hold” will never serve you because not being healthy will slow you down (or even stop you) from executing your goals.
5.    Asking for help could be your saving grace – vulnerability is not a weakness!
6.    Don’t say yes to every opportunity – pause and consider how saying yes will be adding one more ball to the juggle – is it worth it?
7.    We are all energetic beings and need to fuel ourselves – make small changes with your fuel source by preparing healthy snacks and a green smoothie every morning.
8.    Treat yourself as your own experiment - Journal how you are feeling before you start these small, subtle changes so you can document how powerful they really are. 
9.    If you can’t change the people around you, change the people around you – creating new associations are OK!
Connect with Dai
Website: http://www.DaiManuel.com
Facebook: http://www.facebook.com/daimanuel
Twitter: http://www.twitter.com/daimanuel
Instagram: http://www.instagram.com/daimanuel
Linkedin: http://www.linkedin.com/in/daimanuel/
TikTok: http://www.tiktok.com/daimanuel
YouTube: http://www.youtube.com/@DaiManuelOfficial
Pinterest: http://www.pinterest.com/daimanuel
Sign up for the FREE 21-day, 60-second Happiness Challenge: https://www.expandyourhappy.com/60secOct23
Support the showSupport this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

In episode 108, I chat with Dr. Edith Shiro, a licensed clinical psychologist who specializes in trauma, posttraumatic stress (PTSD), and posttraumatic growth (PTG). She is the author of the book "The Unexpected Gift of Trauma: The Path to Posttraumatic Growth:
Highlights:
1.    There are three outcomes post a traumatic experience - You are either stuck in the trauma, you bounce back, or you bounce forward (this is called Post Traumatic Growth)
2.    There are many external and internal factors that influence how you respond to trauma 
3.    Ruminating is related to negative outcomes – a tip here is to allow yourself permission to ruminate for a specific amount of time and then move on to something else
4.    One consistent factor related to positive outcomes is a supportive social network
5.    It is not the event itself that is so traumatic – it is the consequence of feeling isolated and unable to connect with others
6.    Think about moving through your trauma in 5 steps: Awareness, Awakening, Becoming, Being, and Transforming
7.    Remember the process is not linear
8.    Experiencing a trauma is not a life sentence – there is hope for transformation 
9.    Be open to the possibility that the trauma could eventually be perceived as a gift
10. Post Traumatic Growth is a process that takes time and courage, but you can turn pain into purpose and turn breakdowns into break throughs 

 Connect with Edith
Facebook: https://www.facebook.com/dr.edithshiro/
IG @dr.edithshiro
YouTube: https://www.youtube.com/watch?v=CMzbYxxY904
Website: www.dredithshiro.com
Get the book here: https://amzn.to/3q4KY1W
Sign up for the FREE 21-day, 60-second Happiness Challenge: https://www.expandyourhappy.com/60secOct23
Support the showSupport this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

In episode 107, I chat with Christine Carron. Christine is a writer, productivity expert, and the founder of Goodjelly, where she helps writers build sustainable creative productivity using smart process, grounded power, and inner kindness.
Tips for how to get “jamming” and take charge of your writing adventure
1.   Remember: Writerly work is more than just writing (reading articles, working on references, learning technology, etc.)
2.    Get a handle on your writerly work so you can make progress (understand that there is more to writing than just writing)
3.    Break down your work into manageable, moveable bits. This will help you get “done boosts" and keep your motivation going. 
4.    Celebrate each little win. Pick something small and simple, but something that will bring you a spark of joy. What will make you smile? (scratch n sniff stickers anyone?)
5.    Make your work “easier” by understanding how technology or help from others can help the process (e.g., bookmarking important websites, getting trained in technology that is slowing you down, etc.)
6.    Hard-core suffering is counterproductive (refrain from wearing the badge of misery)
7.    Part of the creative process is being blocked – this is NORMAL (it means you are doing the work – so YAY!)
8.    When you are blocked: First and foremost be kind to yourself – then, ask yourself what you think is the cause, come up with solutions, test them, eventually you will get unblocked
9.    Kindness works when you have smart processes and grounded power
10. The inner critic is really good at problem spotting (it wants to keep you safe) – but it is not good at problem solving (this is an important insight - so read that again)
11.  When you hear your inner critic, listen to it, but instruct it that they doesn’t need to handle this, and then take action to resolve the “problem”
12. Your journey is yours – stay true to yourself, be playful and see yourself as the hero of your adventure


 Connect with Christine
@leagueofgoodjelly: https://www.instagram.com/leagueofgoodjelly/
Facebook business page: https://www.facebook.com/hellogoodjelly
LinkedIn Business Page: https://www.linkedin.com/company/goodjelly
Christine's LinkedIn Page: https://www.linkedin.com/in/goodjelly/

Access the blueprint webinar here: https://www.Goodjelly.com 


Sign up for the FREE 21-day, 60-second Happiness Challenge: https://www.expandyourhappy.com/60secOct23
Support the showSupport this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

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In episode #106, I chat with Kyle Mitchel. Kyle is a mental health advocate and author of the newly released book: 10 Minutes to Feel Less Anxious: How to be Proactive With Your Mental Health and Anxiety.
In this episode, we chat about the myths, mistakes, and misconceptions surrounding the all-important morning routine.

Kyle's previous episode is here: https://www.buzzsprout.com/1547113/11337596
Connect with Kyle on Social Media: Social Anxiety Kyle
Get Kyle’s book here: https://amzn.to/3OIb3xH
Check out Kyle’s website here: https://www.socialanxietykyle.com/
Sign up for the FREE 21-day, 60-second Happiness Challenge: https://www.expandyourhappy.com/60secOct23
Support the showSupport this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

In this episode, I distill four themes gleaned from interviewing my first 100 guests.

#1: Self-care is non-negotiable & yes you do have time.  
#2: There is joy to be found in exploring new & different ways of thinking.
#3: Productivity is a choice. Where you are going to be productive & how productive you are going to be is in your hands.
#4: Curiosity makes life way more interesting.
Practical tips:
1. Start your day with a morning routine -  even 10 minutes will have an impact (see episode #3).
2. Delete all Social Media apps from your phone.
3. Articulate a philosophy around technology by asking how it aligns with your values &  then make changes  - like #4 & #5.
4. Delete social media accounts that aren't serving you.
5. Claim an honest day of rest (Daniel's book: https://amzn.to/3iEzHkT)
6. Learn to say NO  (episode #71).
7. Remember that productivity is a choice.
8. When memories take precedence over school/work goals enjoy those times - don't beat yourself up for not meeting goals that can wait.
9. Set a schedule that capitalizes on your personally productive hours
10.  Get curious when you are triggered and ask “Isn’t this interesting?” Or, “I wonder what I might be learning here?”

My Mantras:
1.     In the end it will be OK. If it’s not OK, it’s not the end. 
2.     Energy goes where attention flows.  
3.     Own your impact.
Episodes:
#3 Unleash Your Genius - The Secret of Self-Care: https://www.buzzsprout.com/1547113/episodes/6988105
#16 Why Reason & Logic Will Only Get You So ar with Dr. Anna Yusim: //www.buzzsprout.com/1547113/episodes/7913662
#47 On Curiosity & Being Human with Dr. Peter Williams:  https://www.buzzsprout.com/1547113/episodes/9161038
#71 Boundaries with Alison Miller: https://www.buzzsprout.com/1547113/episodes/10296932
#89 Technology Addiction vs. Technology Mindfulness: How to Put Humans First with Rob Krecek: https://www.buzzsprout.com/1547113/episodes/11545822
#92 How to Make SPACE for Things that Matter with Daniel Sih: https://www.buzzsprout.com/1547113/11832398

Support me:
1. Read & review The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
2. Rate the podcast
3. Get happy doc student swag: https://www.bonfire.com/store/happy-doc-student-podcast-swag/
Sign up for the FREE 21-day, 60-second Happiness Challenge: https://www.expandyourhappy.com/60secOct23
Support the showSupport this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.