Reducing Stress With Mindful Breathing

Permission to Love with Jerry Henderson

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<div class="span index">1</div> <span><a class="" data-remote="true" data-type="html" href="/series/techsurge-deep-tech-vc-podcast">TechSurge: Deep Tech VC Podcast</a></span>

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TechSurge: Deep Tech VC Podcast

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約 8 日前8d ago

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月ごとの+

The TechSurge: Deep Tech VC Podcast explores the frontiers of emerging tech, venture capital, and business. For entrepreneurs, investors, tech professionals, or anyone interested in where technology is headed next. Presented by Celesta Capital, and hosted by Founding Partners Nic Brathwaite, Michael Marks, and Sriram Viswanathan. Email feedback and show ideas to techsurge@celesta.vc. Join us as we examine the next major tech cycle, uncover emerging global tech hubs, and analyze where VC investment dollars are headed. Tune in to hear directly from Silicon Valley leaders, daring new founders, and visionary thinkers. Past guests on the podcast and TechSurge Live summits include Kara Swisher, Vinod Khosla, former PepsiCo CEO Indra Nooyi, Micron CEO Sanjay Mehrotra, and others. Each discussion delves into the intersection of technology advancement, market dynamics, and the founder journey, offering insights into the vast opportunities and complex challenges ahead. Episode topics include AI, data center transformation, blockchain, cyber security, healthcare innovation, VC investment trends, tips for first-time founders, and more. New episodes release every two weeks. Visit techsurgepodcast.com for more details and to sign up for our newsletter and other content!

約 1 年前 11:34

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In this episode, we continue our series on mindfulness practices to help reduce stress, focusing specifically on the power of mindful breathing.
We explore how our breath can activate the parasympathetic nervous system, helping us shift from a fight-or-flight state to a state of relaxation.
We look at the research-backed benefits of mindful breathing, and discuss five effective breathing techniques, and how to incorporate these practices into daily life for a more balanced and peaceful mind.

Key Takeaways:

Breath as a Bridge: Thich Nhat Hanh, highlighted how breath serves as the bridge between body and mind, connecting life to consciousness.
Stress Reduction: Mindful breathing reduces cortisol, helping to manage chronic stress and protect long-term health.
Techniques: Includes diaphragmic breathing, 4-7-8 breathing, box breathing, alternate nostril breathing, and simple breath awareness.
Practical Integration: A practical way to practice mindful breathing and find consistency for lasting impact on stress and well-being.

Chapters:
00:00 - Introduction and gratitude to listeners
01:01 - Understanding stress and the fight-or-flight response
02:43 - Research on how mindful breathing affects stress and brain function
03:27 - Key benefits of mindful breathing for emotional and physical health
05:20 - Diaphragmic (belly) breathing exercise
06:19 - 4-7-8 breathing technique for anxiety relief
07:07 - Box breathing for focus and calmness
08:12 - Alternate nostril breathing to balance the nervous system
09:07 - Mindful breathing as simple breath awareness
09:36 - Tips for incorporating mindful breathing into daily life
10:52 - Closing thoughts and encouragement to share the episode

Connect with Jerry:

Website: jerryhenderson.org
Instagram: @jerryahenderson
Email: jerry@jerryhenderson.org

Don't forget to subscribe and share this episode with someone who could benefit from learning mindful breathing techniques to reduce stress.

I am grateful you are here,
Jerry
Setup Your FREE Strategy Call:
Schedule Call
🔗 Access the course "Learning How to Love Yourself" here:

Access Course

How is your relationship with yourself going?
Get your free-self assessment guide

Pick up your copy of my book:
Returning: Meditations and Reflections on Self-Love and Healing

Watch On Youtube
Website:
www.jerryhenderson.org
Get Your Free Weekly Healing Tips!
Instagram: @jerryahenderson
Linkedin: www.linkedin.com/in/jerryahenderson

Disclaimer

115 つのエピソード

#Fitness #Self-Improvement #Mental Health #Jerry Henderson #Society #Relationship #Podcasting Education #Trauma #Love #Healing Journey #Selflove Podcast #Self Care #Spiritual Beings #Therapy

Reducing Stress With Mindful Breathing

Permission to Love with Jerry Henderson

published 約 1 年前

MP3•エピソードのホーム

Send us a text

Key Takeaways:

Breath as a Bridge: Thich Nhat Hanh, highlighted how breath serves as the bridge between body and mind, connecting life to consciousness.
Stress Reduction: Mindful breathing reduces cortisol, helping to manage chronic stress and protect long-term health.
Techniques: Includes diaphragmic breathing, 4-7-8 breathing, box breathing, alternate nostril breathing, and simple breath awareness.
Practical Integration: A practical way to practice mindful breathing and find consistency for lasting impact on stress and well-being.

Connect with Jerry:

Website: jerryhenderson.org
Instagram: @jerryahenderson
Email: jerry@jerryhenderson.org

Don't forget to subscribe and share this episode with someone who could benefit from learning mindful breathing techniques to reduce stress.

I am grateful you are here,
Jerry
Setup Your FREE Strategy Call:
Schedule Call
🔗 Access the course "Learning How to Love Yourself" here:

Access Course

Disclaimer

115 つのエピソード

#Fitness #Self-Improvement #Mental Health #Jerry Henderson #Society #Relationship #Podcasting Education #Trauma #Love #Healing Journey #Selflove Podcast #Self Care #Spiritual Beings #Therapy

すべてのエピソード

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The Most Important Relationship in Your Life 32:45

約 4 日前32:45

32:45

Send us a text Your relationship with yourself is the foundation of EVERYTHING. No amount of success, validation, or external achievement can replace a healthy self-relationship. And yet, so many high achievers and trauma survivors neglect this relationship the most. In today’s episode, we cover: Why your relationship with yourself shapes every part of your life The 5 key areas that determine self-worth & self-trust How self-talk, thoughts, and daily habits rewire your brain The neuroscience of breaking toxic patterns & limiting beliefs The small shifts that lead to lasting transformation Plus, I’m giving you a FREE PDF for a Healthier Relationship With Yourself to track where you stand and start making real changes. 🔗 Download the free PDF → jerryhenderson.org 🔗 Access the course "Learning How to Love Yourself" here: Access Course DM me on Instagram @JerryAHenderson or LinkedIn @JerryAHenderson to tell me what you're working on this week—I’d love to support you! Let’s dive in. Chapters 00:00 - Your Relationship with Yourself Changes Everything 00:45 - Welcome to the Permission to Love Podcast 02:54 - The Moment I Realized Everything Needed to Change 05:17 - Research: The Link Between Self-Compassion & Long-Term Success 06:31 - The 5 Key Areas That Define Your Relationship With Yourself 07:15 - #1: What Are Your Daily Thoughts About Yourself? 09:02 - #2: The Words You Speak About Yourself Matter 10:23 - The Science of Self-Talk & How to Rewire It 11:45 - #3: How Do You Feel About Yourself? 14:42 - Brené Brown’s Research on Self-Acceptance & Shame 17:19 - #4: How Do You Treat Yourself? 19:28 - The Science of Self-Care & Its Impact on Your Nervous System 20:48 - #5: What Do You Tolerate in Relationships? 22:41 - How Trauma Impacts the Way We Let Others Treat Us 25:31 - The Science of Lasting Change: Why Small Wins Matter 27:10 - Dr. BJ Fogg’s Research on Micro-Shifts & Behavior Change 28:58 - The First Step to Changing Your Life Starts This Week I am grateful you are here, Jerry Setup Your FREE Strategy Call: Schedule Call 🔗 Access the course "Learning How to Love Yourself" here: Access Course How is your relationship with yourself going? Get your free-self assessment guide Pick up your copy of my book: Returning: Meditations and Reflections on Self-Love and Healing Watch On Youtube Website: www.jerryhenderson.org Get Your Free Weekly Healing Tips! Instagram: @jerryahenderson Linkedin: www.linkedin.com/in/jerryahenderson Disclaimer…

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STOP Repeating Trauma Patterns—Here’s How to Finally Break Free 28:33

約 11 日前28:33

28:33

Send us a text Have you ever wondered why you keep repeating painful patterns—whether in relationships, self-sabotaging behaviors, burnout, or feelings of never quite arriving? In this episode we explore the neuroscience and psychology behind trauma reenactment —why we unconsciously repeat painful cycles and how we can break free from them. You'll learn: What trauma reenactment is and why it keeps us stuck in toxic patterns. The neuroscience behind trauma loops , including the role of the amygdala, hippocampus, and prefrontal cortex. How childhood experiences create unconscious beliefs that shape our reality. The role of the nervous system (Polyvagal Theory) in keeping us in survival mode. Practical tools for breaking free, including breathwork, grounding exercises, and belief rewiring. How to reprogram your subconscious mind and stop self-sabotaging your success, relationships, and happiness. If you’re ready to rewire your brain, reclaim your power, and build a life aligned with self-love and healing , this episode is for you. 👉 Take my free course, Learning How to Love Yourself : TAKE THIS COURSE 👉 Book a free strategy call: SCHEDULE HERE Chapters: 00:00 - Introduction: Why You Keep Repeating Painful Cycles 02:17 - Understanding Trauma Reenactment: Why We Repeat What Hurts Us 04:22 - The Science Behind Trauma Loops: How the Brain Keeps Us Stuck 06:09 - How the Nervous System (Polyvagal Theory) Plays a Role in Trauma Patterns 09:17 - The Role of Core Beliefs in Trauma Reenactment 10:36 - Real-Life Examples: How Trauma Shows Up in Relationships, Work, & Self-Sabotage 12:34 - The Truth: You Are Not Broken—It’s Time to Rewrite Your Story 13:19 - FREE Course: Learning How to Love Yourself 15:46 - How Unhealed Trauma Affects Every Area of Life (Relationships, Success, Health) 17:24 - Step 1: Recognizing Trauma Reenactment Patterns 17:51 - Step 2: Journaling & Identifying Your Subconscious Stories 19:23 - Step 3: Breaking the Cycle of Trauma in Relationships & Self-Worth 21:43 - Step 4: Nervous System Regulation & Grounding Techniques for Healing 23:38 - Step 5: Rewiring Core Beliefs & Changing Your Subconscious Programming 25:55 - Step 6: Changing Your Environment to Support Your H I am grateful you are here, Jerry Setup Your FREE Strategy Call: Schedule Call 🔗 Access the course "Learning How to Love Yourself" here: Access Course How is your relationship with yourself going? Get your free-self assessment guide Pick up your copy of my book: Returning: Meditations and Reflections on Self-Love and Healing Watch On Youtube Website: www.jerryhenderson.org Get Your Free Weekly Healing Tips! Instagram: @jerryahenderson Linkedin: www.linkedin.com/in/jerryahenderson Disclaimer…

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Rewire Your Mind | Break Free from Old Patterns and Create a New Reality 47:43

約 18 日前47:43

47:43

Send us a text In this transformative episode of the Permission to Love podcast, we explore how to rewire your mind for a new reality . If you’ve ever felt stuck in old patterns, trapped by limiting beliefs, or unable to make real change despite your self-awareness, this episode is for you. Through guided exercises , powerful insights , and neuroscience-backed strategies , you’ll discover: Why your identity is a repeated pattern of thoughts and emotions —and how to break free. The impact of neuroplasticity on our transformation. How to shift your beliefs and subconscious programming to create the life you truly want. The role of your Reticular Activating System (RAS) in shaping your reality. A guided visualization exercise to step into your highest self. This episode isn’t just about learning—it’s about experiencing transformation . By the end, you’ll feel a shift in your mindset, knowing that you have the power to choose who you become . FREE Coaching Call: If you're ready for deeper transformation, book a call at jerryhenderson.org . Download Your Free Resources: Take the Resilience Quiz and access tools to help you rewire your mindset at jerryhenderson.org . Chapters: 00:00 - Introduction: Setting the intention for transformation 02:10 - Who Are You? A Powerful Reflection on Identity 04:12 - The Power of Thought: Dr. Joe Dispenza’s Insights 06:18 - Your Beliefs Shape Your Reality and Daily Life 10:11 - Are Your Beliefs Actually True? Challenging Your Identity 17:38 - The Neuroscience of Change: Neuroplasticity & Meditation 20:00 - How to Get Unstuck and Rewire Your Mind for a New Reality 26:33 - Reprogramming Exercise: Letting Go of Limiting Beliefs 32:21 - Understanding the Reticular Activating System (RAS) 38:54 - Guided Visualization: Meeting Your Highest Self 44:26 - 7-Day Challenge: Acting as Your Future Self I am grateful you are here, Jerry Setup Your FREE Strategy Call: Schedule Call 🔗 Access the course "Learning How to Love Yourself" here: Access Course How is your relationship with yourself going? Get your free-self assessment guide Pick up your copy of my book: Returning: Meditations and Reflections on Self-Love and Healing Watch On Youtube Website: www.jerryhenderson.org Get Your Free Weekly Healing Tips! Instagram: @jerryahenderson Linkedin: www.linkedin.com/in/jerryahenderson Disclaimer…

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Is Negative Self-Talk Keeping You Stuck in Fight-or-Flight? Here’s How to Break Free 43:02

約 25 日前43:02

43:02

Send us a text Have you ever felt like your nervous system is stuck in overdrive, constantly caught in fight-or-flight mode? In this episode, we explore how self-criticism keeps us in a cycle of stress and anxiety, and how self-compassion can help regulate our nervous system, allowing us to feel safe and at peace. We look at the science behind self-judgment, its impact on the brain, and why self-compassion is one of the most effective ways to rewire our stress response. You’ll also learn practical strategies for cultivating self-compassion and shifting from self-criticism to self-support. If you’ve been feeling overwhelmed, anxious, or trapped in patterns of self-doubt, this episode is for you. In This Episode, You’ll Learn: Why self-criticism keeps your nervous system in a state of stress The neuroscience behind self-compassion and how it rewires your brain How self-judgment triggers the fight-or-flight response Why your brain perceives self-criticism as an actual threat Practical self-compassion exercises to help you calm your nervous system How self-compassion increases resilience and emotional stability Links & Resources: 💡 Coaching with Jerry – Book a free 60-minute coaching session: www.jerryhenderson.org 🎧 Subscribe & Follow – Never miss an episode! If this episode resonated with you, share it with a friend. 00:00 Introduction – Why self-compassion is crucial for nervous system regulation 01:35 Practicing self-compassion in real time – A personal story 03:23 The connection between inner dialogue and your nervous system 05:17 Understanding the nervous system: Fight-or-flight vs. rest-and-regulate 06:57 How self-criticism activates stress responses in the brain 07:45 The HPA axis: Why stress stays “stuck on” 08:44 Research: How self-judgment increases anxiety and burnout 10:30 The cycle of self-criticism, stress, and unhealthy coping mechanisms 13:17 The “stress waterline” – How inner dialogue raises your stress threshold 15:07 Coaching invitation: How mindset work can help 18:09 Understanding why self-criticism feels “safe” – Trauma and hypervigilance 20:03 Why your brain perceives criticism as a survival strategy 25:30 The neuroscience of self-compassion: How it calms the nervous system 28:45 The link between self-compassion, emotional regulation, and resilience 32:17 Why self-compassion improves decision-making and self-trust 35:40 I am grateful you are here, Jerry Setup Your FREE Strategy Call: Schedule Call 🔗 Access the course "Learning How to Love Yourself" here: Access Course How is your relationship with yourself going? Get your free-self assessment guide Pick up your copy of my book: Returning: Meditations and Reflections on Self-Love and Healing Watch On Youtube Website: www.jerryhenderson.org Get Your Free Weekly Healing Tips! Instagram: @jerryahenderson Linkedin: www.linkedin.com/in/jerryahenderson Disclaimer…

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How to Stop Hating Yourself 50:51

5 weeks前50:51

50:51

Send us a text In this episode of Permission to Love , we dive deep into the pervasive struggle of self-hatred and how to begin the journey toward self-love. As a part of this episode we examine the research-backed strategies and practical tools to help you break free from cycles of self-loathing. Learn how to reprogram the negative beliefs that have been holding you back and embrace the transformational power of self-compassion. Whether you've struggled with self-esteem for years or are just beginning to recognize these patterns, this episode offers a roadmap to healing. Key Takeaways: Understanding the roots of self-hatred and how it manifests in daily life The role of childhood trauma, societal pressures, and internalized criticism How to disrupt negative thought patterns using cognitive tools The power of self-love mantras and habit reformation Practical exercises, like the 30-day mirror challenge, to rewire your brain for self-compassion Free Self-Love Webinar: Join me for a FREE webinar on "Learning How to Love Yourself" this Wednesday, February 5th, at 10 AM PT / 1 PM ET. Register 👉 here or visit www.jerryhenderson.org/selflovewebinar Chapters: 00:00 - Welcome and Introduction: Practicing Self-Compassion 00:41 - The Prevalence of Self-Hatred and Why It Matters 05:45 - The Possibility of Change and Reprogramming Your Mind 09:11 - How Self-Hatred Manifests in Daily Life 13:01 - Understanding the Programming of Self-Hatred 17:13 - Research on Causes of Self-Hatred: Childhood Trauma and Societal Influences 20:09 - You Don't Actually Hate Yourself: An IFS Perspective 26:34 - Healing the Underlying Pain Beneath Self-Hatred 30:44 - Breaking Free: Key Steps to Letting Go of Self-Hatred 38:56 - Practical Tools: Self-Love Mantras and Positive Affirmations 46:57 - The 30-Day Mirror Exercise: Telling Yourself "I Love You" 50:00 - Webinar Invitation and Coaching Program Details I am grateful you are here, Jerry Setup Your FREE Strategy Call: Schedule Call 🔗 Access the course "Learning How to Love Yourself" here: Access Course How is your relationship with yourself going? Get your free-self assessment guide Pick up your copy of my book: Returning: Meditations and Reflections on Self-Love and Healing Watch On Youtube Website: www.jerryhenderson.org Get Your Free Weekly Healing Tips! Instagram: @jerryahenderson Linkedin: www.linkedin.com/in/jerryahenderson Disclaimer…

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A Blueprint for Building a Resilience Toolkit | Resilient by Design 28:06

6 weeks前28:06

28:06

Send us a text In this episode of the Resilient by Design series, we dive into practical, research-backed strategies to help you proactively build resilience. Learn how to create a toolkit that strengthens your ability to bounce back from life's challenges and thrive in the face of adversity. We explore the importance of social support, emotional regulation, cognitive tools, problem-solving, spirituality, and self-care. Packed with actionable steps and transformative insights, this episode is your guide to a stronger, more resilient you. Key Takeaways: Social and Relational Support: The single most critical factor for long-term resilience and well-being, supported by research from the Harvard Study of Adult Development. Emotional Skills: Tools like mindfulness, gratitude, and savoring positive memories can help regulate emotions and access positive states. Cognitive Skills: Reframing stress, cultivating self-efficacy, and shifting to a growth mindset are essential for mental resilience. Problem-Solving: Developing small, actionable steps and embracing failure as a learning opportunity builds confidence and resilience. Spirituality: Connecting with something greater provides meaning, emotional comfort, and a sense of community. Self-Care: Practicing self-compassion, proper nutrition, exercise, and restorative sleep replenishes your energy and mental resources. Action Step: Pick one area of your resilience toolkit to start building this week. Take one small step today toward a more resilient you. Learn More: Visit jerryhenderson.org to learn more about Jerry's one-on-one coaching program and set up a free consultation. 00:00 - Introduction 01:54 - Series Recap and Today's Focus 04:07 - What is Resilience 06:10 - Overcoming a Deficit in Resilience 09:23 - Introducing the Resilience Toolkit 10:38 - Tool 1: Social and Relational Support 13:19 - Tool 2: Emotional Skills 14:20 - Tool 3: Cognitive Skills 16:20 - Tool 4: Problem-Solving Skills 20:36 - Tool 5: Spirituality and Connection 21:54 - Tool 6: Self-Care I am grateful you are here, Jerry Setup Your FREE Strategy Call: Schedule Call 🔗 Access the course "Learning How to Love Yourself" here: Access Course How is your relationship with yourself going? Get your free-self assessment guide Pick up your copy of my book: Returning: Meditations and Reflections on Self-Love and Healing Watch On Youtube Website: www.jerryhenderson.org Get Your Free Weekly Healing Tips! Instagram: @jerryahenderson Linkedin: www.linkedin.com/in/jerryahenderson Disclaimer…

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Developing Mental Resilience: Proven Strategies to Overcome Stress and Thrive | Resilient by Design 26:22

7 weeks前26:22

26:22

Send us a text In this episode of the Permission to Love Podcast , we continue the Resilient by Design series, focusing on three essential cognitive tools to help you build resilience, reframe stress, and create a healthier relationship with yourself. Stress can often feel overwhelming, but in this episode we look at the research-backed strategies that demonstrate how reframing stress and shifting our mindset can unlock personal growth and empowerment. You will learn how to: Use the ABC model (Activating Event, Belief, Consequence) to identify and transform stress triggers. Develop a growth mindset through small, achievable goals and consistent celebration of progress. Rewire outdated schemas and limiting beliefs with positive self-talk to build confidence and resilience. This episode is packed with actionable insights, stories, and research-based techniques to help you stop surviving and start thriving. Key Takeaways: Reframing Stress: Stress is not inherently bad; how we interpret it determines its impact. Research by Lazarus and Folkman shows that appraising stress as a challenge (rather than a threat) leads to motivation and empowerment. The ABC model: Identify the Activating Event, the Belief about the event, and the Consequence. Shift the belief to change the outcome. The Growth Mindset: A fixed mindset limits potential, while a growth mindset encourages adaptability and learning. Incremental goals and small wins build momentum. Celebrating progress rewires the brain for optimism and resilience. Positive Self-Talk: Inner dialogue shapes how we view ourselves and the world. Negative schemas, rooted in past experiences, can trap us in outdated narratives. Neuroscience shows positive self-talk strengthens neural pathways linked to optimism and resilience. Actionable Challenge: Pick one cognitive tool—reframing stress, developing a growth mindset, or practicing positive self-talk—and commit to using it this week. Chapters: 00:00 Introduction: Stress, anxiety, and avoidance 02:45 The power of reframing stress 04:19 The ABC model: Understanding activating events, beliefs, and consequences 07:11 Developing a growth mindset: Tips and tools 08:57 The importance of reframing stress and embracing challenges 10:44 Setting incremental goals and celebrating small wins 13:55 The impact of self-cele I am grateful you are here, Jerry Setup Your FREE Strategy Call: Schedule Call 🔗 Access the course "Learning How to Love Yourself" here: Access Course How is your relationship with yourself going? Get your free-self assessment guide Pick up your copy of my book: Returning: Meditations and Reflections on Self-Love and Healing Watch On Youtube Website: www.jerryhenderson.org Get Your Free Weekly Healing Tips! Instagram: @jerryahenderson Linkedin: www.linkedin.com/in/jerryahenderson Disclaimer…

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How to Create Positive Emotions | Resilient by Design 38:12

8 weeks前38:12

38:12

Send us a text In this episode, we dive into practical tools to access positive emotions and build emotional resilience—your ability to adapt to adversity and stay aligned with the life you want to create. Learn how emotions serve as a compass, guiding you toward meaningful actions, and discover actionable strategies to manage negative emotions, elicit positive ones, and break the cycles of self-sabotage. Drawing from research on the brain's approach and avoidance systems, we unpack how your emotional responses shape your behaviors and beliefs. This episode is packed with insights to help you develop a positive emotional toolkit that empowers you to navigate challenges, regulate stress, and move toward thriving. Key Takeaways: Emotions Are a Compass: Emotions guide us toward what matters most in life. Instead of resisting them, use them to identify areas needing action or reflection. Dual Role of the Brain: The right hemisphere activates avoidance (fear and fight-or-flight), while the left hemisphere focuses on approach (reward and curiosity). Recognizing these systems helps us navigate emotions more effectively. Self-Sabotage Explained: Your brain aligns behaviors with your core beliefs. Limiting beliefs often lead to self-sabotage because they feel "safe" and familiar. Emotional Toolkit: Build resilience by incorporating daily practices like humor, savoring positive memories, music, and acts of service. Positive Emotions Expand Capacity: Research shows that positive emotions enhance problem-solving, connection, and resilience (Fredrickson, 2001). Practical Tools: Humor and Laughter: Engage with content or people that make you laugh to release feel-good chemicals. Savoring Memories: Recall joyful experiences and visualize them vividly to access positive emotions. Create a “Happy Button”: Associate a physical touchpoint with positive emotions to activate them in stressful moments. Use Music and Nature: Play uplifting songs or spend time in nature to calm your nervous system and elicit joy. Acts of Kindness: Helping others not only benefits them but also boosts your own well-being. Chapters: 00:00 Introduction to Emotional Resilience 02:34 Why Emotions Matter in Resilience 07:21 The Dual Role of the Brain in Emotional Responses 12:48 How Self-Sabotage Aligns with Core Beliefs 17:15 Tools for Eliciting Positive Emotions 21:40 The Role of Humor, Smiling, and Laughing I am grateful you are here, Jerry Setup Your FREE Strategy Call: Schedule Call 🔗 Access the course "Learning How to Love Yourself" here: Access Course How is your relationship with yourself going? Get your free-self assessment guide Pick up your copy of my book: Returning: Meditations and Reflections on Self-Love and Healing Watch On Youtube Website: www.jerryhenderson.org Get Your Free Weekly Healing Tips! Instagram: @jerryahenderson Linkedin: www.linkedin.com/in/jerryahenderson Disclaimer…

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Building Emotional Resilience | Resilient by Design 31:08

9 weeks前31:08

31:08

Send us a text In this episode of the “Resilient by Design” series, we explore what emotional resilience really is and why it’s essential for overcoming challenges and staying aligned with our personal goals and values. We examine research-backed strategies for developing emotional awareness, practicing self-compassion, engaging in mindfulness, and cultivating a supportive community—“emotional spotters”—to help us handle life’s ups and downs. We also address how trauma can make it more difficult to trust safe relationships or fully engage with mindfulness, and we look at practical ways to overcome these hurdles in a trauma-informed way. Remember, resilience is a learned skill—just like a muscle—and even small increments of growth are worth celebrating. Key Topics Covered Defining emotional resilience and why it matters The “Resilient by Design” approach: incremental growth and mindset shifts Emotional awareness: recognizing, labeling, and understanding your feelings Self-compassion as a cornerstone of resilience Mindfulness practices for staying present and reducing emotional reactivity The power of supportive networks or “emotional spotters” in times of stress Overcoming the extra challenges trauma survivors face when building resilience Strategies like safe space visualization, somatic therapy, and breath work for trauma-informed resilience Timestamped Chapters 00:00 – Welcome & Introduction 00:34 – Overview of the “Resilient by Design” Series 03:45 – Emotional Resilience: Definition & Importance 05:16 – Aligning Emotional Resilience with Personal Goals & Values 07:09 – Why Emotional Resilience ≠ Burying Emotions 08:08 – Embracing Difficult Emotions as Data (Dr. Susan David) 12:41 – Building Emotional Resilience: Evidence-Based Techniques 13:15 – Emotional Awareness & “Permission to Feel” (Dr. Mark Brackett) 16:05 – Cultivating Self-Compassion 19:16 – Treating Yourself as a Friend: The Power of Self-Kindness 21:42 – Mindfulness, Presence, & Living in the Moment 25:39 – Supportive Networks as “Emotional Spotters” 28:04 – Trauma’s Impact on Emotional Regulation & Relationship-Building 30:22 – Overcoming Trauma Challenges with Safe Space & Somatic Work I am grateful you are here, Jerry Setup Your FREE Strategy Call: Schedule Call 🔗 Access the course "Learning How to Love Yourself" here: Access Course How is your relationship with yourself going? Get your free-self assessment guide Pick up your copy of my book: Returning: Meditations and Reflections on Self-Love and Healing Watch On Youtube Website: www.jerryhenderson.org Get Your Free Weekly Healing Tips! Instagram: @jerryahenderson Linkedin: www.linkedin.com/in/jerryahenderson Disclaimer…

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Trauma and Resilience | Resilient by Design 26:27

10 weeks前26:27

26:27

Send us a text In this episode, we begin an exciting new series titled Resilient by Design . Together, we explore what resilience truly means, how trauma impacts our capacity to be resilient, and practical ways to cultivate resilience in our lives. Drawing on research, neuropsychology, and personal insights, we discuss how resilience isn’t about being unshakable but about adapting to life's challenges. Learn how survival resilience differs from thriving resilience, why self-compassion is crucial in building resilience, and how trauma affects our brains and behaviors. Whether you’ve experienced adversity or simply want to strengthen your ability to adapt and thrive, this episode provides a compassionate and informative guide to help you start building resilience today. Chapters: 00:00 Introduction to the Series 03:09 The Cycle of Goals and Shame 04:20 Trauma and Resilience: The Connection 06:29 What is Resilience? 10:03 The Role of Relationships in Resilience 12:28 Addressing Comparison and Self-Judgment 15:01 Survival vs. Thriving Resilience 18:09 Trauma’s Impact on the Brain 22:09 The Path Forward: Building Resilience 25:39 Looking Ahead Key Takeaways: Resilience is not innate; it is a skill we can develop through intentional practices. Trauma survivors often excel at survival resilience but may need tools to transition to thriving resilience. Self-compassion is vital for building resilience and overcoming self-judgment. Connection with others is a cornerstone of resilience. The brain’s neuroplasticity allows us to rewire and strengthen resilience through consistent effort and support. Practical Tools: Mindfulness Practices: Learn to calm the fight-or-flight response. Supportive Relationships: Build a community to foster connection and growth. Self-Compassion: Shift from shame-based self-talk to curious and hopeful language. For personalized support in building resilience, visit JerryHenderson.org to learn more about Jerry’s coaching program. I am grateful you are here, Jerry Setup Your FREE Strategy Call: Schedule Call 🔗 Access the course "Learning How to Love Yourself" here: Access Course How is your relationship with yourself going? Get your free-self assessment guide Pick up your copy of my book: Returning: Meditations and Reflections on Self-Love and Healing Watch On Youtube Website: www.jerryhenderson.org Get Your Free Weekly Healing Tips! Instagram: @jerryahenderson Linkedin: www.linkedin.com/in/jerryahenderson Disclaimer…

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Best of Series | Learning How to Trust Yourself 30:24

11 weeks前30:24

30:24

Send us a text In this “Best Of” episode, we revisits one of the community’s favorite conversations, focusing on how to rebuild trust in ourselves—especially after experiences of trauma, shame, or self-doubt. In this episode we discuss the common reasons we feel unable to trust our own decisions, from survival-mode thinking to a fractured sense of self. We also look at practical steps for repairing self-trust, including self-compassion, reframing decision-making, and embracing mistakes as part of growth. Key Topics Covered •Why trauma damages our ability to trust ourselves •The role of shame, self-criticism, and negative past experiences •Practical ways to mend your relationship with yourself •Allowing mistakes and learning self-compassion •Methods to connect with your authentic desires (meditation, experimentation, journaling) •Truth-telling, authenticity, and reframing decision-making •Taking accountability instead of seeking external validation •Recognizing your resilience and survival skills Chapters 00:00 – Introduction & Best Of Series 01:24 – Revisiting “Learning How to Trust Yourself” 03:18 – Defining Self-Trust & Its Link to Success 04:55 – The Role of Trauma in Damaging Self-Trust 07:08 – Trauma, Shame & Trusting Our Decisions 09:47 – Overcoming External Approval-Seeking 10:50 – Mending Your Relationship with Yourself 11:29 – Embracing Mistakes & Releasing Self-Criticism 13:43 – Practicing Self-Compassion & Letting Go of Comparisons 15:14 – Connecting with Yourself: Meditation & Experimentation 20:36 – Truth-Telling & Authenticity in Daily Life 22:13 – Breaking Survival-Mode Habits 23:20 – Stop Playing the “Character” Everyone Likes 24:07 – Reframing Decision-Making with Hope 26:02 – Making Decisions Without Constant Outside Input 27:31 – Recognizing Your Resourcefulness I am grateful you are here, Jerry Setup Your FREE Strategy Call: Schedule Call 🔗 Access the course "Learning How to Love Yourself" here: Access Course How is your relationship with yourself going? Get your free-self assessment guide Pick up your copy of my book: Returning: Meditations and Reflections on Self-Love and Healing Watch On Youtube Website: www.jerryhenderson.org Get Your Free Weekly Healing Tips! Instagram: @jerryahenderson Linkedin: www.linkedin.com/in/jerryahenderson Disclaimer…

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Best Of Series | There is Nothing Wrong With You 30:52

12 weeks前30:52

30:52

Send us a text In this “Best Of” series, we revisit the impactful episode "There Is Nothing Wrong With You," originally part of a “Chasing Normal” series. Many of us have struggled with the belief that we are inherently flawed or broken, especially those of us on a trauma-healing journey. This episode sheds light on how the belief that something is wrong with you is not a truth but a trauma response—a coping mechanism developed to maintain a sense of control and safety in challenging environments. This episode provides insights on identifying, understanding, and ultimately letting go of this false belief so listeners can return to their authentic selves. This episode also offers journaling prompts, practical exercises, and reframes to help you step out of shame, step into self-acceptance, and experience genuine healing and growth. Key Topics Covered: Understanding that “something is wrong with you” is a trauma-born false belief How this limiting belief undermines self-esteem, confidence, and relationships The connection between trauma, coping mechanisms, and negative self-perception Journaling exercises to uncover the roots of self-doubt and fear Strategies to feel safe without relying on self-blame Replacing limiting beliefs with affirmations of safety and self-worth Resources & Mentions: Returning: A Collection of Meditations and Reflections on Self-Love and Healing Mindset Mastery Coaching Program: jerryhenderson.org Free Self-Assessment Guide Timestamped Chapters: 00:00 – Introduction & Best Of Series Overview 01:33 – Revisiting “There Is Nothing Wrong With You” 04:41 – Examining the Feeling That Something Is Wrong With You 05:49 – Understanding the Belief as a Trauma Response & Coping Mechanism 07:32 – How Trauma Instills a False Sense of Being Flawed 10:00 – The Destructive Loop of Reinforcing Negative Beliefs 12:38 – How the Belief Influences Relationships, Opportunities & Success 14:33 – Letting Go of Limiting Beliefs and Facing the Fear of Change 19:24 – Strategies for Healing and Shining Light on False Beliefs 20:38 – Recognizing the Voice of Fear & Countering Resistance 21:11 – “Maybe the Only Thing Wrong is the Belief Itself” 22:53 – Journaling Prompts to Identify and Release Core Beliefs 28:01 – Finding Alternatives for Feeling Safe & Creating a New In I am grateful you are here, Jerry Setup Your FREE Strategy Call: Schedule Call 🔗 Access the course "Learning How to Love Yourself" here: Access Course How is your relationship with yourself going? Get your free-self assessment guide Pick up your copy of my book: Returning: Meditations and Reflections on Self-Love and Healing Watch On Youtube Website: www.jerryhenderson.org Get Your Free Weekly Healing Tips! Instagram: @jerryahenderson Linkedin: www.linkedin.com/in/jerryahenderson Disclaimer…

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Best of Series | The Impact of Trauma on Our Ability to Think Positively 30:30

13 weeks前30:30

30:30

Send us a text In this series "The Best of the Permission to Love Podcast" we revisit one of the most impactful episodes The Impact of Trauma on Our Ability to Think Positively." This episode delves into the roots of negative thinking, clarifies the difference between authentic positivity and toxic positivity, and outlines practical steps to retrain the brain toward a healthier, more uplifting mindset. We also discuss the importance of acknowledging our emotions, addressing trauma responses, and learning to feel safe in the present moment so that positive thinking can emerge naturally. By the end, listeners gain actionable tools such as writing down three positive things each day and practicing gratitude to reshape their mental patterns. Key Topics Covered: Understanding the impact of trauma on positive thinking Differentiating between toxic positivity and genuine positivity Overcoming survival-based negative thought patterns Using visualization and self-observation to manage intrusive thoughts Building new neural pathways toward a positive mindset Incorporating daily gratitude and emotional engagement Embracing compassion, patience, and self-love on the healing journey Timestamped Chapters 00:00 – Introduction & Overview 01:14 – Defining Positive Thinking: What It Is and What It Isn’t 02:15 – The Power of Positive Thinking & Influence on Well-Being 02:49 – Focus, Attention & Energy: How Thoughts Shape Outcomes 03:28 – Judgment, Manifestation & False Positivity 04:42 – Clarifying Concepts: Authentic Positivity vs. Toxic Positivity 05:11 – Finding Unique Solutions: Tailoring Practices to Your Needs 06:29 – Allowing Emotions & Not Getting Trapped in Negativity 08:32 – Studies on Realism, Optimism & Happiness 09:59 – Honoring Reality While Cultivating Positivity 10:34 – Embracing Gratitude & The Present Moment 12:48 – Trauma’s Impact on Positive Thinking & Survival Mechanisms 13:24 – People-Pleasing, Impostor Feelings & False Positivity 15:19 – Catastrophizing & Survival-Driven Negative Patterns 16:41 – Anticipating the Worst & Struggling to Relax into the Present 18:26 – Negative Self-Perception & Trauma Response 19:37 – Reclaiming Control: You Are Not Your Thoughts 20:58 – Creating Safety & Rewiring the Nervous System 23:19 – Overcoming Red Alert Mode & Allowing Positive Thinking 24:11 – Assigning Your Brain a New Job: Looking for the Positive 25:11 – The “Blue Car” Effect & Redirecting Attention 26:17 – Practical Exer I am grateful you are here, Jerry Setup Your FREE Strategy Call: Schedule Call 🔗 Access the course "Learning How to Love Yourself" here: Access Course How is your relationship with yourself going? Get your free-self assessment guide Pick up your copy of my book: Returning: Meditations and Reflections on Self-Love and Healing Watch On Youtube Website: www.jerryhenderson.org Get Your Free Weekly Healing Tips! Instagram: @jerryahenderson Linkedin: www.linkedin.com/in/jerryahenderson Disclaimer…

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Best of Series | Healing Our Relationship With Ourselves 22:18

14 weeks前22:18

22:18

Send us a text The best of the Permission to Love Podcast playlist. In this special series, where I am re-releasing some of the top episodes of the Permission to Love Podcast, we are starting with the very first episode, "Healing Our Relationship With Ourselves." In this episode, we take a look once again at the profound impact that our relationship with ourselves has on every other relationship in our lives. By exploring the root causes of our feelings of unworthiness, we can begin healing this critical relationship. This episode also provides practical exercises to help listeners connect with their inner selves, confront past traumas, and start the process of self-healing. Key Topics Discussed: The importance of healing our relationship with ourselves How self-love is foundational to personal transformation Jerry's personal journey through trauma, addiction, and recovery Understanding why and when we began feeling unworthy of love Practical exercises for self-healing and self-love The role of self-inquiry in addressing internal pain Resources for additional support and healing Resources Mentioned: Coaching Services: jerryhenderson.org Book Recommendation: No Bad Parts by Dr. Richard Schwartz Call to Action: Take time this week to practice the self-love exercise discussed in this episode. Find a quiet space to reflect on when you first felt unworthy of love, visualize that version of yourself, and extend unconditional love to them. Remember, you are worthy of your own love. Connect with Jerry Henderson: Website: jerryhenderson.org Timestamped Chapters 00:00 — Introduction 01:33 — Beginning the Journey to Self-Love 02:36 — The Impact of Our Self-Relationship 04:00 — Barriers to Self-Love 05:44 — Jerry's Personal Story of Trauma and Addiction 09:34 — The Turning Point: Rehabilitation and Self-Discovery 13:27 — Understanding the 'Why' Before the 'How' 16:06 — Self-Love Exercise 19:47 — Becoming Your Own Healer 21:15 — Resources and Support 22:00 — Closing Thoughts I am grateful you are here, Jerry Setup Your FREE Strategy Call: Schedule Call 🔗 Access the course "Learning How to Love Yourself" here: Access Course How is your relationship with yourself going? Get your free-self assessment guide Pick up your copy of my book: Returning: Meditations and Reflections on Self-Love and Healing Watch On Youtube Website: www.jerryhenderson.org Get Your Free Weekly Healing Tips! Instagram: @jerryahenderson Linkedin: www.linkedin.com/in/jerryahenderson Disclaimer…

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Internal Family Systems and the High Achiever | The Healthy High Achiever Series 25:27

15 weeks前25:27

25:27

Send us a text In this episode we explore how Internal Family Systems (IFS) therapy can help high achievers heal their inner wounds, live more authentically, and find balance. I discuss the IFS concept of parts, such as exiles, managers, and firefighters, and how understanding these roles can lead to profound self-compassion and healing. This episode also includes a guided exercise for using IFS to connect with and heal your inner self. Key Takeaways : Understanding IFS : Internal Family Systems identifies "parts" within us, our exiles (wounded parts), and our protective parts such as managers and firefighters and how they interact. High Achievers and IFS : Perfectionism and overachievement often stem from manager parts protecting exiles wounded by childhood trauma or societal messages. Steps to Healing : Recognize exiles, build a relationship with protective parts, and use self-energy to connect with and heal the wounded parts. Practical Exercise : A step-by-step IFS practice to help bring compassion and healing to their internal parts. The Journey to Wholeness : Healing takes time and patience. It's a non-linear process that requires self-compassion and possibly the help of a professional. Resources Mentioned : IFS Guided Exercise : Practice connecting with your parts through a structured and compassionate approach. Free Download : Tools for self-healing available at jerryhenderson.org . One-on-One Coaching : Learn more about Jerry’s coaching services at jerryhenderson.org . Time Stamps : 00:00 - Introduction to the episode and gratitude for listeners 02:20 - What is Internal Family Systems (IFS)? Understanding parts and self-energy 03:27 - Key roles in IFS: exiles, managers, and firefighters 05:38 - Positive intent of protective parts and their impact on high achievers 06:36 - Identifying high-achiever parts and the wounds they protect 08:33 - The wounded exile and its origin in trauma or societal messages 10:04 - Why high achievers develop manager roles 12:06 - Using IFS to heal: Recognizing and building relationships with parts 14:27 - Guided IFS practice for self-healing 16:29 - Offering protector parts new roles as healing progresses 19:52 - Connecting with and unburdening the exile part 21:44 - Providing corrective experiences to the wounded part Connect with Jerry : I am grateful you are here, Jerry Setup Your FREE Strategy Call: Schedule Call 🔗 Access the course "Learning How to Love Yourself" here: Access Course How is your relationship with yourself going? Get your free-self assessment guide Pick up your copy of my book: Returning: Meditations and Reflections on Self-Love and Healing Watch On Youtube Website: www.jerryhenderson.org Get Your Free Weekly Healing Tips! Instagram: @jerryahenderson Linkedin: www.linkedin.com/in/jerryahenderson Disclaimer…

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Permission to Love with Jerry Henderson « » Reducing Stress With Mindful Breathing

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The Let Them Theory: A Life-Changing Tool That Millions of People Can't Stop Talking About

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Permission to Love with Jerry Henderson « »
Reducing Stress With Mindful Breathing