Mindset, Mood & Movement Sal Jefferies

In this episode, I discuss how our minds can get stuck in unhelpful patterns of thinking and behaviour, which I refers to as "psychological homeostasis." I share my personal experience with perfectionism and anxiety and outlines a 4-step process to break free from these patterns.
Key Points:
1. Our minds try to maintain a state of "psychological homeostasis," defaulting to familiar thought patterns and behaviors, even if they are maladaptive.
2. To change these patterns, we need to understand the thinking, emotions, meanings, and physical sensations associated with them.
3. The four-step process involves: identifying thoughts and narratives, recognizing emotions, unpacking the underlying meanings, and observing physical sensations and posture.
4. By addressing all these aspects, we can disrupt the "homeostatic rigidity" and shift our baseline to a more helpful state.
Show Notes:
0:00 - Introduction to the topic of psychological homeostasis.
1:00 - Explanation of physiological homeostasis and its parallel in the psychological realm.
2:00 - Discussion of status quo bias and how our minds can get stuck in unhelpful patterns.
3:00 - Personal example of perfectionism and anxiety.
4:00 - The four-step process to break free from patterns: thoughts, emotions, meanings, and physical sensations.
5:00 - Importance of understanding the emotional charge and its connection to the nervous system.
6:00 - Unpacking the deeper meanings associated with the pattern.
7:00 - Observing and embodying the physical sensations and posture related to the pattern.
8:00 - How changing physiology and breath can disrupt the pattern and shift the baseline.
9:00 - Encouragement to try out the process and seek feedback.
Get in touch with Sal
If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you

Summary:
This podcast conversation is with Tom Waldron, a movement specialist who works with biomechanics and the body. Our discussion revolves around the importance of understanding and working with the body to improve overall well-being, performance, and life experience. Tom emphasises the interconnectedness of physical, mental, and emotional aspects, and how addressing issues in one area can positively impact other areas.
There are some fantastic things to learn - key points below!
Key Points:
1. Understanding the schema of the body and knowing where the joints are located is crucial for proper movement and function.
2. Applying the right amount of tension in the body is necessary for optimal performance and avoiding excessive strain or injury.
3. Addressing physical pain or limitations can also alleviate stress and improve emotional well-being.
4. Engaging in movements and exercises that complement the body's natural functions and evolutionary design can enhance overall health and vitality.
5. Managing energy levels through proper sleep, posture, and mindfulness practices is essential for overall well-being.
6. Developing awareness of energy mismanagement and addressing it can help optimise energy utilisation.

Show Notes:
0:00 - Introduction to Tom Waldron and the topic of working with the body.
3:00 - Tom's approach to understanding a client's goals and needs.
5:00 - The interconnectedness of physical, mental, and emotional well-being.
7:00 - Understanding and addressing psychosomatic aspects of pain.
9:00 - Giving clients the experience of what they want and teaching them how to reproduce it.
12:00 - The importance of knowing where the hip joints are located for proper movement.
16:00 - Working with forces and tension in the body.
21:00 - The influence of thoughts and visualization on physical movements.
24:00 - Addressing lower back pain by modifying movements and increasing tolerance.
28:00 - Challenging the orthodoxy of diminished health and mobility with age.
33:00 - Motivating clients by highlighting the undesirable consequences of inaction.
37:00 - The privilege of having an able body and the ability to move.
41:00 - Focusing on the body's natural functions, such as walking and throwing.
45:00 - Energy management and minimizing energy leakage through optimal alignment.
48:00 - The importance of sleep and rest for energy management and injury prevention.


Get in touch with Sal
If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.
Get in touch with Tom
Tom how's the range of fascinating workshops and trainings. Please let Tom know you've listened to this episode with me. You can contact him here.

In this episode, I share a personal story about dealing with a flare-up of my autoimmune condition, Ulcerative Colitis.
Despite being in great physical shape from regular training, my health was suddenly taken away, leaving me in severe pain, weakness and a dark mental state. I discuss the importance of radical acceptance, self-compassion and listening to your body's needs during such challenging times.
While nothing lasts forever, having processes to get through the lows is crucial.
Get in touch with Sal
If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.
Key Learnings:
1) Don't buy into the hype that you can be "bulletproof" - everyone can experience setbacks with their health or circumstances beyond their control.
2) When your health is compromised, practice radical acceptance rather than resistance, which only causes more suffering.
3) Be self-compassionate. As a man, I've struggled with feelings of weakness and shame, but self-kindness is vital.
4) Truly listen to your body's signals and intuition about what it needs, whether it's rest, gentle foods, etc.
5) Appreciate that difficulties are cyclical and temporary - "nothing lasts forever" is an empowering perspective.
Show Notes:
0:00 - 2:00 Intro and background on being in great physical shape initially
2:00 - 5:00 Health crash from ulcerative colitis flare-up and dark mental state
5:00 - 7:00 Importance of acceptance over resistance, self-compassion
7:00 - 9:00 Listening to the body's needs, cycles of health/challenges
9:00 - 10:00 Currently feeling better, offer to connect on autoimmune issues

This podcast episode features an insightful conversation with my guest, Kristin Stovern, focusing on women's health and the importance of understanding the holistic nature of health. Kristin emphasizes that health encompasses not just physical well-being but also mental, emotional, and social aspects. She discusses the significance of menstrual cycles as vital signs, providing a detailed explanation of the different phases and how they influence a woman's energy levels, emotional state, and overall health.
Kristin highlights the need to address women's health issues, particularly in the United States, where there is a maternal health crisis and a lack of research and understanding surrounding women's health concerns. She encourages women to embrace their worth and advocate for themselves, challenging the societal norms and biases that have often dismissed or undervalued women's health experiences.
Key Learnings:
1. Health is holistic, encompassing mind, body, relationships, and environment.
2. Menstrual cycles are vital signs that provide insights into a woman's overall health and well-being.
3. Understanding the different phases of the menstrual cycle (follicular, ovulation, luteal) and their associated hormonal changes can help women navigate their energy levels, emotional states, and physical needs.
4. Movement, sunlight exposure, and strength training can positively impact hormonal health and overall well-being.
5. Women's health issues, particularly in the United States, have been underrepresented, and women often face dismissal or bias in healthcare settings.
6. Embracing self-worth and advocating for oneself are crucial steps in improving women's health experiences.
7. Acknowledging and validating women's experiences, trauma, and emotions can contribute to personal growth and better health outcomes.
Show Notes:
Show Notes with time stamps: (feel free to jump to a section of you preference)
​​​​​​​
Introduction [00:00 - 01:30]
- Overview of the episode's focus on better health for women
Defining Better Health [01:30 - 03:00]  
- Holistic view of health: mind, body, relationships, environment
- Importance of looking at health from an integrated perspective
Women's Health Crisis [03:00 - 06:00]
- Maternal health outcomes as a benchmark for a nation's health
- Worsening maternal health crisis in the U.S. despite medical advancements
- Disproportionate impact on Black and Brown communities
- Need for empowering individuals to drive positive change
Meeting People Where They Are [06:00 - 09:00]
- Importance of understanding individual circumstances and barriers
- Asking questions to grasp the full context before advising
The Menstrual Cycle as a Vital Sign [09:00 - 16:00]
- Menstrual cycles provide insight into overall health and hormonal function
- Overview of the follicular, ovulation, and luteal phases
- How cycles influence energy levels, moods, nutrition needs
- Importance of listening to your body's cyclical needs
Integrative Approach to Emotions & Mental Health [16:00 - 29:00]
- Interconnectedness of hormones, organs, and emotional experience  
- Looking at the full context: sleep, relationships, diet, medications, etc.
- Using self-awareness to navigate emotions through cyclical changes
The Power of Movement [29:00 - 38:00]
- Benefits of movement for hormonal balance and mental health
- Importance of strength training for longevity, bone health, preventing dementia
- Even 10-15 minutes per day can make a significant difference
Identity, Self-Worth & Leaving a Legacy [38:00 - 58:00]
- How...

In this episode, I discusses the topic of fear and how to overcome it or deal with it in a better way.
I share a personal story of facing a gripping fear of heights while skiing in Canada, highlighting how fear can manifest as an intense physical and emotional response.
Fear is a natural biological and neurological response designed to keep us safe, but it can become problematic when it holds us back from achieving our goals or living fully. I provide some strategies for managing fear, focusing on two key approaches: controlling one's focus and breath.
Get in touch with Sal
If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.
Key Learnings:
1. Fear is a natural biological response designed to keep us safe, but it can also become a hindrance if it prevents us from taking action or pursuing our desires.
2. Instead of trying to eliminate fear, it's important to understand, respect, and learn to manage it effectively.
3. Focusing on the smallest thing you can control, even something as simple as your gloves or breathing, can help regain a sense of autonomy and reduce the perceived threat.
4. Practicing controlled breathing through the nose, inhaling slowly and exhaling more slowly, can help down-regulate the sympathetic nervous system's "fight-or-flight" response and bring the body back to a calmer state.
5. By implementing these strategies, fear can be transformed into focus, allowing individuals to take small, manageable steps to move through and overcome fearful situations.
What you will learn:

1. An understanding of fear as a biological and neurological response, and its role in human survival.
2. Strategies for managing and overcoming fear, including focusing on controllable elements and practicing controlled breathing.
3. The importance of respecting fear and learning to work with it, rather than trying to eliminate it entirely.
4. How to transform the energy of fear into focused action, taking small steps to move through fearful situations.
5. The potential benefits of overcoming fear, such as increased confidence, ability to pursue goals and desires, and overall well-being.
The episode provides practical techniques and a mindset shift to help listeners better understand and manage fear, enabling them to overcome obstacles and live more fully.

In this episode, we are looking at how to navigate a crisis of meaning by understanding archetypes with psychotherapist, Greg Donaldson.
In a previous career, Greg was an actor and our conversation about how to understand and use archetypal patterns is really helpful. Often, when we are having a crisis of meaning we are driven by our subconscious and often I'll pass story. In this revealing episode, Greg and I unpack from both our respective fields about how you can use this knowledge if you're struggling with meaning yourself.
As Greg says, the issue we face as being a human with psychological awareness and a 'cast full of characters', means we have a paradoxical nature. Oppositional characters within us and a lot of the problem of life comes through thinking that I have to choose one 'character' and stick with it (whilst suppressing the others).
It's deep and engaging episode into archetypes and I hope you enjoy.
Key Learnings:
1. Archetypes are innate patterns or energies that can manifest through us, representing different aspects of the human experience.
2. We all have various subpersonalities or parts within us, some of which we may suppress or ignore, leading to internal conflicts and a potential crisis of meaning.
3. Understanding and integrating these different parts or archetypes can help alleviate depression, meaninglessness, and a sense of being stuck in life.
4. Exercises like drawing a line and listing "me" and "not me" traits can reveal suppressed aspects of ourselves that need to be acknowledged and expressed.
5. Striking a balance and allowing different archetypes (e.g., the King, Warrior, Lover, Magician) to express themselves in a harmonious way can lead to personal growth and a more fulfilling life.
6. Archetypes like the Victim and the Prostitute represent universal human experiences of suffering and compromise that need to be honored and integrated.
Show Notes:
- Definition and overview of archetypes
- The concept of subpersonalities and different parts within us
- Exercises to identify suppressed aspects of yourself (the "me" and "not me" exercise)
- Archetypes like the King, Warrior, Lover, Magician, Victim, and Prostitute
- The importance of integrating different archetypes and finding balance
- Using archetypes to navigate a crisis of meaning or feeling stuck in life
- Recommended reading: "Warrior, Magician, Lover and King" by Rod Boothroyd and works by Caroline Myss
Get in touch with Sal
If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.
Greg's BIO.
Greg is a UKCP psychosynthesis psychotherapist based in Brighton. He has a passion for psychosynthesis and working archetypally, helping clients to come into more acceptance of themselves and their relationships. 
Greg also has an interest in integrating peak experiences and has worked as a psychedelic guide for the phase 2 trials at Imperial College for patients with treatment resistant depression. 
Having been an actor for 20 years before changing careers, he also has an understanding and interest in creativity and self-expression and how to navigate existential crisis. 
Get in touch with Greg here