Grow With Intention by MuchelleB

Latest Episodes:

How to Think Your Way to Lasting Health with Ellen Langer [Episode 11] Mar 15, 2024

Show notes

Hey!

On today's ep, I'm interviewing Ellen Langer, author of The Mindful Body: Thinking Our Way to Lasting Health, about how to use the mind-body connection to influence your health, happiness and vitality.

Buy Ellens Book, The Mindful Body, here.

RECCS OF THE WEEK

✨ The Expectation Effect - https://amzn.to/3ViQ2Nm

✨ The Way Out - https://amzn.to/4acP5uu

SHOP ✨ The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ ⁠https://www.theintentionapp.com/⁠ ✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map

CONNECT WITH ME 🧚 On Instagram ⇢ ⁠@muchelleb⁠ 🧚 TikTok ⇢ ⁠@muchelleb⁠ 🧚 Website ⇢ ⁠http://muchelleb.com.au/⁠ 🧚 Get Product / Service Support ⇢ ⁠https://muchelleb.com.au/get-support⁠ 🧚 Collaboration Enquiries ⇢ ⁠https://muchelleb.com.au/work-with-me

CHAPTERS

00:00 Introduction and Decision Making

01:20The Complexity of Decision Making

03:10 Making the Decision Right

04:03 The Power of Perspective

05:23 The Influence of Mindset on Aging

08:09 The Mind-Body Connection

09:35 The Control We Have Over Our Health

10:33 The Counterclockwise Study

14:19 Flexibility of Thinking

18:48 The Placebo Effect

19:47 The Perception of Placebos

20:13 The Influence of Perception on Healing

21:40 Attention to Symptom Variability

23:05 Taking Control of Chronic Illness

25:11 Shifting Expectations of Aging

26:29 The Power of Mind-Body Unity

28:26 The Placebo Effect and Self-Fulfilling Prophecies

29:18 Changing Perspectives on Stress

31:18 Questioning Tragedy vs Inconvenience

33:44 Action Steps and Recommendations

How to Enter a New Era by Stepping Out of Your Story ✨ [Episode 10] Mar 02, 2024

Show notes

Hey!

In this podcast episode I'm interviewing Kim Schneiderman, the author of Step Out of Your Story, a book that gives you detailed ideas on how to choose a different version of your story to help you to redirect your energy and narrative toward your desires and goals and reshape your life.

Check out Kim's Writing Workshops: https://stepoutofyourstory.com/writing-workshops/

Buy Kim's Book:

Step Out of Your Story: https://amzn.to/49zW94q

We talk about:

Viewing our lives as stories to help us reframe obstacles as opportunities for growth.
Writing in the third person narrative to cultivate compassion and distance from our own stories.

Integrating the principles of Internal Family Systems Therapy (IFS) can enhance the process of reframing our stories.

RECCS OF THE WEEK

✨ How to Become Happier and Healthier through Forgiveness with Fred Luskin [Episode 4] - https://open.spotify.com/episode/3f9dcmUqn4cn9ixwilFvrD?si=79ac10d38b514e74

✨ Step Out of Your Story: https://amzn.to/49zW94q

CHAPTERS

00:00 Introduction

01:00 Benefits of Viewing Your Life as a Story

03:18 Applying Story Elements to Understand and Frame Your Life

04:39 Antagonists in Your Story

05:31 Recognizing the Hero in Your Own Story

08:06 Valuing the Hard Parts of Your Story

09:19 Finding Meaning and Compassion in Your Story

10:16 Using Writing Workshops and Jungian Archetypes

11:11 Becoming a Hero in Your Own Story

16:17 Implementing the Framework in Your Own Life

25:36 Challenges in Reframing Stories and Using Parts Work

29:01 Mini Moves and Recommendations

How to Leave Your People Pleasing Era. [Episode 9] Feb 16, 2024

Show notes

Hey! On today's ep, I'm diving into the topic of *how to exit your people-pleasing era*. I have worked v hard (and tbh continue!! To work) to let go of behaviours akin to accepting icecreams that will make me feel physically unwell (watch the ep!!) - and have SO much to share on this topic. Social Anxiety Episode on Spotify: https://open.spotify.com/episode/2BVvBtock4v0PytPB8BqS3?si=3d3a21b3802846f1

CHAPTERS

0:00 Intro

1:38 Step One

3:48 Step Two

6:14 Step Three

11:20 Step Four

13:17 Step Five

18:03 Step Six

19:48 Mini Moves

31:37 Reccs of The Week RECCS OF THE WEEK ✨ The Art of Giving and Receiving - https://amzn.to/3SZDxVt ✨ I Gave Consent For S** I Didn't Want to Have - https://www.newsweek.com/i-gave-consent-unwantred-sex-1697653 ✨ Did You Say Something, Susan? (Second Edition): How Any Woman Can Gain Confidence with Assertive Communication - https://amzn.to/48fhoqB SHOP ✨ The Intention App - Manage Your Mind to Create a Life That Feels Good ⇢ ⁠https://www.theintentionapp.com/ ✨ The Life Map - Part eBook, part digital workbook. Use The Life Map (2.0) to create your most incredible year yet ⇢ https://www.muchelleb.com.au/the-life-map CONNECT WITH ME 🧚 On Instagram ⇢ ⁠@muchelleb⁠ 🧚 TikTok ⇢ tiktok.com/muchelleb 🧚 Website ⇢ http://muchelleb.com.au/ 🧚 Get Product / Service Support ⇢ ⁠https://muchelleb.com.au/get-support⁠ 🧚 Collaboration Enquiries ⇢ https://muchelleb.com.au/work-with-mel

The BEST Way to Glow Up in 2024 is *To Get Better at Emotional Regulation* [Episode 8] Jan 28, 2024

Show notes

Hey!

On today's ep I'm talkin' emotional regulation.

We talk about:

Some fun research that's made me rethink things
Some super popular emotional regulation strategies that straight up don't work
Some emotional regulation strategies that I've found *life-changing*

RECCS OF THE WEEK

✨ Unwinding Anxiety - https://amzn.to/3SgfYpR

✨ Learned Optimism - https://amzn.to/3vSDDVQ

REFERENCES

Facilitating adaptive emotional analysis: distinguishing distanced-analysis of depressive experiences from immersed-analysis and distraction - https://pubmed.ncbi.nlm.nih.gov/18469151/

Emotion Naming Impedes Both Cognitive Reappraisal and Mindful Acceptance Strategies of Emotion Regulation - https://link.springer.com/article/10.1007/s42761-021-00036-y

Venting Makes You Worse: https://slate.com/technology/2022/03/venting-makes-you-feel-worse-psychology-research.html

CHAPTERS

0:00 - Emotional Regulation Signs

0:48 - Introduction

1:22 - Venting Strategies

2:55 - Emotional Naming Techniques

4:03 - Understanding Your Feelings

6:41 - Expanding Coping Strategies

7:49 - Reframing Thoughts

9:37 - Embracing Acceptance

13:29 - Attention Management Tips

17:01 - Implementing Mini-moves

7 Self-Help Books That (Actually, For Real) Changed My Life [Episode 7] Jan 13, 2024

Show notes

Hey!

On today's ep I'm chit-chatting about 7 self-help books that have (actually, for real) changed my life.

THE BOOKS

✨ Learned Optimism by Martin Seligman: https://amzn.to/41YYDX0

✨ Unwinding Anxiety by Judd Brewer: https://amzn.to/3tR2bOi

✨ The Power of Strangers by Joe Keohane: https://amzn.to/3HnhaTa

✨ Forgive for Good by Fred Luskin: https://amzn.to/3S4VwZc

✨ More than Words: https://amzn.to/3RU0xDH

✨ The Relationship Handbook by Dr. George Pransky PhD : https://amzn.to/3tGqr5W

✨ The Way Out by Alan Gordon: https://amzn.to/48SXBhg

✨ Opening up by Writing it Down: https://amzn.to/3ShNDAT

NOTES

The Relationship Handbook / More Than Words will not be helpful reads if:

You feel unsafe or worry anything you do or say could anger or upset them. You feel like you're 'walking on eggshells'.
They limit your social life and isolate you from friends and family
They won’t let you go out without them or without their permission, or say they prefer you to stay home with them. They decide where you go, who you have contact with and how you spend your time. They never let you have a say or decide.
'Gaslighting'/making you question your own mind
Your sense of self and confidence is broken down
You are constantly humiliated and criticised
Your sanity, memory, and sense of reality are constantly questioned
You feel like your decisions are controlled or made by someone else

CHAPTERS

00:38 Learned Optimism

1:40 Unwinding Anxiety

2:26 The Power of Strangers

3:50 Forgive for Good

5:00 More Than Words / The Relationship Handbook

7:13 The Way Out

8:37 Opening Up by Writing it Down

How to Use Small Daily Experiments to Create Life-Changing Growth with Susan Ashford [Episode 6] Dec 31, 2023

Show notes

Hey!

On today's ep I'm interviewing the incredible Susan Ashford, author of The Power of Flexing: How to Use Small Daily Experiments to Create Big Life-Changing Growth.

We chat about the idea behind "flexing", how to slowly lean into a better version of yourself, the difference between regular goal setting and flex goal process, the importance of shifting to a learning mindset, and the power of reframing experiences.

Buy The Power of Flexing: How to Use Small Daily Experiments to Create Big Life-Changing Growth by Susan J Ashford: https://www.amzn.to/47f1dsR

RECCS OF THE WEEK

✨ The Power of Flexing: How to Use Small Daily Experiments to Create Big Life-Changing Growth by Susan J Ashford: https://www.amzn.to/47f1dsR

✨ Personality Isn't Permanent: https://www.amzn.to/3RElUJa

✨ How to be an Imperfectionist: https://www.amzn.to/3THpjcM

CHAPTERS

00:00 Introduction and Overview

01:03 What is Flexing?

04:18 Regular Goal Setting vs Flex Goal Process

06:22 Shifting to a Learning Mindset

11:55 Shaping Your Vision

16:29 The Power of Experimentation

17:51 Reframing Experiences

21:26 The Importance of Reflection

28:33 Advice for Those New to the Flex Mindset

33:51 Reccs of the week

34:43 Mini Moves

The Ultimate Guide to Social Anxiety [Episode 5] Dec 22, 2023

Show notes

Hey! In this episode I’m talking about my personal journey of managing and reducing my social anxiety. I talk about mindset shifts to make to move past your social anxiety, managing rumination and strategies to feel more yourself in day to day life.

RECCS OF THE WEEK

✨ Imagery-Enhanced CBT for Social Anxiety Disorder - https://amzn.to/48raIq2

✨ How to Be Yourself: Quiet Your Inner Critic and Rise Above Social Anxiety - https://amzn.to/48s1Gch

✨ Dating Without Fear - https://amzn.to/48uvXXO

CONNECT WITH ME 🧚 On Instagram ⇢ ⁠@muchelleb 🧚 TikTok ⇢ ⁠@muchelleb⁠ 🧚 Website ⇢ ⁠http://muchelleb.com.au/⁠ 🧚 Get Product / Service Support ⇢ ⁠https://muchelleb.com.au/get-support⁠ 🧚 Collaboration Enquiries ⇢ ⁠https://muchelleb.com.au/work-with-me

Chapters

00:00 Introduction

03:00 Understanding Social Anxiety

09:17 Accepting Flaws and Self-Image

13:27 Managing Rumination

17:48 Self-Imposed Exposure Therapy

20:58 Avoiding Judgemental People

24:09 Working on Self-Image

25:22 Accepting Uncertainty

28:20 Recommendations

29:56 Mini Moves

How to Become Happier and Healthier through Forgiveness with Fred Luskin [Episode 4] Dec 17, 2023

Show notes

Hey!

On today's ep I'm interviewing Fred Luskin. Fred Luskin, Ph.D. is the author of Forgive for Good and one of the world's leading researchers and teachers on the subject of forgiveness. He is the director of the Stanford Forgiveness Project, a series of research projects that investigate forgiveness methods.

We talk about the impact of forgiveness on mental health, the importance of setting boundaries and challenging unenforceable rules, the need for gratitude and positive intention in the forgiveness process.

RECCS OF THE WEEK

✨ Fred’s book Forgive for Good

✨ Fred’s book Forgive for Love

✨ How to Stubbornly Refuse to Make Yourself Miserable about Anything

✨ The Intention App: Train Your Brain For Happiness | The Ultimate Guide to Stop Overthinking (Part One)

CHAPTERS

00:00 Introduction

00:26 The Benefits of Forgiveness

01:26 Forgiveness as a Mental Health Tool

02:23 The Impact of Forgiveness on the Nervous System

03:21 Understanding Forgiveness

04:18 Misconceptions about Forgiveness

05:14 Forgiveness as Making Peace with Your Life

06:14 Forgiveness as a Lifestyle

07:12 Unenforceable Rules and Boundaries

09:08 Resentment and Boundaries

13:31 Challenging Unenforceable Rules

15:27 The Addictive Quality of Anger

16:54 Constructive and Destructive Anger

19:47 The Role of Venting

22:05 Expressing Anger and Moving towards Forgiveness

23:54 The Power of Gratitude in Forgiveness

27:45 Self-Forgiveness and Forgiveness for Others

31:08 The Impact of Gratitude

33:35 Becoming a Hero in Your Forgiveness Story

36:59 The Importance of Positive Intention in Forgiveness

39:46 Starting the Forgiveness Journey

43:04 Dealing with Rumination

45:54 Recommendations and Mini Moves

How to Enter Your Community Era ✨ Making Friends As an Adult [Episode 3] Dec 15, 2023

Show notes

Hey!

On today’s solo ep I’m talking about making friends as an adult and how to enter your community era.

We talk about the challenges of finding new friends as an adult and the importance of putting yourself in situations where new people can be met, the importance of personal growth and becoming the kind of person one would want to be friends with, rejection and rejection sensitivity in friendship making and deepening friendships.

RECCS OF THE WEEK

✨ Danielle Bayard Jackson Friend Forward

✨ EP4 of The Grow With Intention Podcast with Fred Luskin

✨ Dating Without Fear by Thomas Smithyman PhD

CHAPTERS

00:00 Introduction: The Need for New Friendships

01:54 The Numbers Game of Friendship Making

03:16 Putting Effort into Making New Friends

04:10 Methods for Meeting New People

07:26 Managing Expectations in Friendship Making

08:22 Becoming the Coolest Person You Know

09:42 Avoiding Should Energy in Friendship Making

10:58 Recognizing Beige Flags in New Friendships

13:19 Rejection and Rejecting in Friendship Making

19:31 Dealing with Impatience in Friendship Building

25:05 Deepening Friendships

28:36 Recommendations and Conclusion

How to "Manifest" Your Dream Life ✨ Practical Manifestation: What it is, How to do it [Episode 2] Dec 15, 2023

Show notes

Hey!

On today's ep I'm deep diving on manifestation: Is it legit? What parts of it work? How can you “manifest”?

I talk about the power and limitations of visualization, explore the concept of self-affirmation and its positive effects and address the idea of limiting beliefs.

RECCS OF THE WEEK

✨ Robert Fritz: The Path of Least Resistance and Creating

✨ Mic The Real Trouble with Manifesting Your Happiness

✨ Rethinking Positive Thinking by Gabriele Oettingen