Every day, we have to handle our feelings while trying to do the things that we feel are most important to us. I call this being emotional driven or value driven- and it actually matters which way we decide to go.  Do we prioritize values or emotions?  This choice is something few of us are even aware that we can make. Because emotions come quickly and often, we will do anything to avoid the painful ones, maybe even at the expense of what matters most to us. Ultimately, "The Choice" challenges us to explore whether we want to live a life dictated by avoiding painful emotions or one anchored in enduring values. In today’s episode, we look at how to navigate this choice and emerge confident in our ability to effectively manage our emotions and show up the way that serves us best.If you'd like to get the show notes for this episode, head to: https://leighgermann.com

We all face moments when life's demands seem to eclipse our capacity to cope. A great framework to understand when this is happening is that of the Window of Tolerance: a tool that's crucial for maintaining our emotional equilibrium. In this episode, we talk about what the Window of Tolerance is, how you know you have been bumped out of it and how to get back into it! I share strategies that range from mindfulness practices to embracing everyday frustrations with grace. We also look at how to train to expand your Window of Tolerance through mindfulness, controlled exposure to discomfort, and the cultivation of frustration tolerance. I emphasize the role of self-care and the power of compassion over judgment, as we steer through life's challenges. This episode unpacks the balance between resilience and vulnerability, and how both are vital in fostering confidence and joy in ourselves and our children. I hope you’ll join me!If you'd like to get the show notes for this episode, head to: https://leighgermann.com

Empathy has the power to help us understand, connect and feel some of the emotions that other people are feeling around us. This is a great skill to have, but it also has a little bit of a dark side. Today, we're talking about how we can use empathy in a way that protects both us and others.I explore how empathy can help us connect and understand others, but also how it can lead us into a trap of judgement and emotional challenges. We chat about the idea of 'selective empathy' and how it affects our society and personal relationships. We also discuss hyper-empathy syndrome, where people feel emotions so deeply, they can't separate their feelings from others. I highlight the importance of setting emotional boundaries so you can still be empathetic without losing yourself. There is a way to use empathy so that it serves you rather than hurts you!  If you'd like to get the show notes for this episode, head to: https://leighgermann.com

The art of empathy is more than just a concept; it's a practice that, when applied to our relationships, can transform the way we support our loved ones. We discuss the four attributes of empathy and how to implement them, particularly in moments of distress, whether it's a child feeling rejected or a partner misunderstood. Listen in to learn more about empathy and how to use this tool to increase or connection and strengthen our relationships.If you'd like to get the show notes for this episode, head to: https://leighgermann.com

We all know how challenging it can be to feel confident in a society that constantly shifts the goalposts of beauty ideals.  Finding beauty beyond the mirror and nurturing self-worth that transcends our physical appearances is the key to survival.  In todays episode, we’re talking about how our children are watching us, picking up on our cues, and, sometimes without us even realizing it, they're learning to navigate their own self-esteem journeys based on what they see in us. This is a conversation that's particularly important for us parents as we guide our children through the choppy waters of an image-obsessed world.  If you'd like to get the show notes for this episode, head to: https://leighgermann.com

As a therapist and mother, I've observed the transformation of parenting styles from enforcing strict obedience to embracing individuality. Have you ever felt caught up in this transition, unsure of which path to take? We're journeying through this together in today’s podcast, where we explore the delicate equilibrium every family seeks between guiding our children and also nurturing ourselves. By revisiting the historical backdrop of parenting, we discuss the importance of adapting to the unique attributes each child brings, and how this shift has affected their resilience and ours. I outline a parenting strategy tailored to the individual needs of your family, one that respects the cultural values we all carry and directs towards a destination where safety, attachment, and life skills are the goals we strive to achieve for our children. I emphasize the importance of maintaining parental authority without stifling your children with excessive control. You'll learn why setting boundaries and making tough decisions can actually help your children experience the joy of simply being kids, while also allowing you the opportunity to prioritize your own self-care and wellness. This episode is an opportunity to introspect on our parenting styles and how they mold our family's future. Whether you're a novice or a seasoned parent, there's something to get you thinking!If you'd like to get the show notes for this episode, head to: https://leighgermann.com

Have you ever stopped to consider how your casual remarks could sculpt your child's self-image? In to days episode we explore  how our words, especially those spoken within earshot of our little ones, can leave an indelible mark on their developing sense of self.  Throughout our journey as parents, we often find ourselves in a delicate dance, balancing the need for candidness with the preservation of our children's trust. This episode peels back the layers of these complexities, sharing thoughtful approaches to discussing our little ones' challenges without compromising their privacy.If you'd like to get the show notes for this episode, head to: https://leighgermann.com

Have you ever stood in the chaos of a store aisle, grappling with your child's melting down, feeling the weight of judging eyes on you? handling disrespect without losing our cool is a universal parenting challenge. In todays episode we’re talking about why our kids get disrespectful and some ways we can handle it. Our children are learning about the world and their emotions, so it's essential to approach their emotional upheavals with empathy. Remember, we are not here to control our children, but rather to teach them emotional self-regulation. It's important not to take their behavior personally. As challenging as it might be, staying calm helps us maintain our leadership role as guides during these emotionally charged moments. At times, these situations can feel stressful. However, we can still be supportive even under pressure. It's about learning to decode the messages behind our kids' meltdowns. By leading by example, we can help build their emotional resilience. If you'd like to get the show notes for this episode, head to: https://leighgermann.com

If I told you I had the magic pill to help you sleep better, hurt less, have more energy, and protect your brain- would you be interested? Well, today, I’m going to give the prescription to get this magical cure for almost everything that ails you.  I'll share compelling research that demonstrates the substantial benefits of exercise for managing chronic conditions, boosting brain function, and improving mental health. This conversation is an invitation to acknowledge the often underappreciated link between increased sedentary lifestyles and the rise in mental health concerns, and to consider movement as a powerful tool in preventing disease and fostering overall well-being for all ages. We will talk about how to plan for movement, prepare for obstacles and get ready to make moving your body a regular way you show love to your body. I hope you’ll join me!If you'd like to get the show notes for this episode, head to: https://leighgermann.com

You know what the perfect Valentine is that every person is just dying to receive. It's an I love you from ME to ME. Wait, did you think I was going to say I love you from YOU to ME?   Well, in today’s podcast episode, we're talking about the gift of love that only we can give to ourselves. Every day, I work with people who need more love in their life. One thing I've found is that there's a special kind of love that we all need, and it doesn't matter if we have a lot of other people in our lives or not. Without this love, we still feel a kind of painful loneliness that's hard to get rid of. Of course, we are talking about self love.Whether you feel full of self-love or you feel rather empty, you are the only one who fillyour love tank throughout your life, and most of us just aren't very good at that. Sotoday we’re talking about how to love yourself more- and the surprising littlesteps that can take you a long way to getting more of that sweetness in yourlife. If you'd like to get the show notes for this episode, head to: https://leighgermann.com

In this episode we look at the magic of self-awareness. Even top business leaders are putting a spotlight on self-awareness these days, and we should too as parents. We chat about understanding our own feelings, thoughts, and behaviors, observing them without judgment, and recognizing our bodies as emotional indicators. We share tips on nurturing emotional intelligence and the role of mindful awareness in helping us and our kiddos thrive emotionally. From enhancing emotional literacy to the simple yet profound act of jotting down our thoughts, we discuss the invaluable tool of self awareness that help us feel better and build  emotional resilience.If you'd like to get the show notes for this episode, head to: https://leighgermann.com

What does it take to be a resilient mom? This was a question a woman asked me not long ago as we sat together on an airplane flight. The answer is a beautiful overview of what we are doing here as we study resilience together. In this episode, I unfold the five core practices that empower resilient moms, beginning with the transformative power of self-awareness. Understanding our thoughts and emotions isn't just self-improvement; it's about laying the foundation for emotional maturity, which echoes into our children's lives. Through the art of emotional regulation, we're not only fortifying ourselves but also teaching our little ones how to navigate their inner landscapes. Listen in as I discuss how resilient moms embrace their personal power and make intentional choices, especially when faced with life's inevitable hurdles. Resilience is less about flawlessness and more about the continuous practice of nurturing self-trust and joy in the face of adversity. For every mother searching for support and inspiration, this conversation illuminates the path to not just surviving motherhood but thriving within it.If you'd like to get the show notes for this episode, head to: https://leighgermann.com

Ever wonder why a plate full of vibrant veggies can make you feel like a superhero, while a sugar-laden snack leaves you crashing faster than a toddler’s temper tantrum? As a therapist and mom, I've seen firsthand how the dinner table can become a powerful tool for shaping not only our children's health but our emotional resilience as well. This episode peels back the layers of how proper nutrition can be a game-changer for your mood and mental well-being. From the four essential pillars of self-care to the sneaky ways hunger can hijack our happiness, we journey through the landscape of eating with intention and understanding. We'll tap into why a balanced diet isn't just for keeping our waistlines in check, but for fostering a stable and positive mental state. Listen as we discuss the surprising links between food and feelings, and how simple changes in our pantry could lead to profound shifts in our daily emotional climate.  Embrace a love affair with food as we discuss how to foster a positive relationship with eating, using affirmations and self-compassion to guide the way. This journey is about adding joy to your diet rather than restricting it, allowing your body's intuition to lead you to choices that enhance both your physical and mental states. Together, we'll explore how embracing a whole-foods-based lifestyle can be a transformative experience that goes far beyond the plate, with lasting impacts on our emotional resilience and the way we lead our families. Join me, and let's eat our way to a more vibrant, emotionally balanced life.If you'd like to get the show notes for this episode, head to: https://leighgermann.com

As we're learning to set boundaries. We have to make those hard decisions- who we say yes to and who we say no to. In today's episode, we're learning how we can handle disappointing others as we're setting those boundaries and thegenuine struggle that comes with the territory of saying no.  I delve into how commitment and fairness can lead us down a path of overextension, and why the fear of judgment often keeps us trapped in a cycle of pleasing others. We talk about the uncomfortable but essential practice of disappointing others to safeguard your own well-being and how to navigate the intricate dance of managing others' expectations while staying true to ourselves.There are strategies to help you balance your desire to support those around you with the absolute need to honor your personal limits. By the end of our time together, you'll understand that it's not only acceptable to prioritize your needs, but it's also crucial for maintaining healthy and genuine connections.If you'd like to get the show notes for this episode, head to: https://leighgermann.com

Have you ever set a New Year's resolution, only to drop it in just a few weeks? If you have, you're not alone. Today we're talking about setting goals that we care about and that we can reach. We peel back the layers of motivation and look at how shifting our drive from fear to love can create a sustainable path to success. We also talk about the concept of tiered goal setting, a compassionate approach that accommodates the ebb and flow of life. We explore the balance of ideal, realistic, and survival goals, ensuring that even amidst challenges, our actions remain rooted in what we value. This episode isn't just about setting goals; it's about embracing growth and finding joy in our progress!If you'd like to get the show notes for this episode, head to: https://leighgermann.com

As moms, we're in charge of everything, and when life gets busy, we can just run out of gas. In today's episode, we're talking about ways to put a little gas in our own tanks. This episode is your permission slip to put yourself at the top of your to-do list. Join me as I unpack the "self-care five plan"—my personal game-changer for infusing self-care into the chaos of motherhood. You'll hear how small, consistent acts of nourishment can keep you from hitting empty and ensure you're not just surviving, but thriving amidst the busy-ness of life. Discover the profound difference a mere five minutes can make when you're consciously refueling your spirit, mind, and body. We explore practical tips and techniques to seamlessly integrate self-care into our daily routines. From the simplicity of mindfulness and breathwork to the profound impact of connecting with others, nature, or a higher power, these strategies are more than just a respite; they're a lifeline for preventing burnout.  If you'd like to get the show notes for this episode, head to: https://leighgermann.com

Ever noticed how your thoughts can sometimes feel like the captain of your ship, steering your emotions and behaviors? It's a universal phenomenon. Negative thoughts, although uncomfortable, are part of our existence, serving as our brain's personal bodyguard. However, it's important to remember that we don't have to believe everything we think.  This week, I’m taking you on a journey to understand and manage those pesky negative thoughts. We'll be dissecting how they influence our emotions and physical well-being. Spoiler alert: they have a significant impact! But fear not! By distinguishing factual thoughts from distorted negative ones and discussing ways to reframe common negative thought patterns, we'll equip ourselves to sail through even the stormiest waters of the mind.If you'd like to get the show notes for this episode, head to: https://leighgermann.com

Do people really have the power to make us miserable? In today's episode, we look  at  the impact expectations have  in our relationships and how our preconceived scripts of how others should behave can lead to disappointment and feelings of being out of control. We discuss the importance of accepting others' differences, setting boundaries and how not to accept harmful behavior from others by setting safety boundaries. Learn how we can break the cycle of negativity by changing our perspective, accepting others as they are, and not taking their actions personally. We can improve our relationships and set boundaries without drama by letting go of our expectations and controlling our happiness. So,  join us on this journey of self-discovery and personal growth as we take back our happiness this holiday season.If you'd like to get the show notes for this episode, head to: https://leighgermann.com

In our hectic life, it's easy to get caught up in challenges and stresses, but there's a powerful antidote that can significantly enhance our well-being. This is Gratitude. In today's episode, we're looking at the power that gratitude brings to both our body and our mind. Discover how this simple act can deepen connections with others and enhance our spiritual bond with God. We'll guide you on teaching this practice to children and how to cultivate gratitude as a habitual practice. Ready to harness the power of gratitude and embark on a journey to a more fulfilling life?This episode promises to equip you with valuable tools to notonly enhance your mental and physical well-being but also strengthen yourrelationships and enrich your overall life experiences. If you are ready toharness the power of gratitude and embark on a journey to a more fulfillinglife, join us to build your gratitude! If you'd like to get the show notes for this episode, head to: https://leighgermann.com

Do you feel the burden of creating the perfect holiday experience each year? Does the stress of traditions, expectations, and financial pressures overshadow the joy and love that the holiday season brings? In this episode, we navigate these choppy holiday waters and explore how to manage holiday stress and expectations. Join me in this episode, as we consider how to shift our mindset from the 'all or nothing' mentality to a more balanced, content, and joyful holiday focus. We'll talk about setting boundaries, prioritizing experiences over tasks, and finding ways to stay connected and compassionate even in stressful times. From managing expectations to focusing on what truly serves us, we aim to help you design a holiday season that is meaningful, fulfilling, and so much less stressful!If you'd like to get the show notes for this episode, head to: https://leighgermann.com