In this episode of the Thrive Mind and Body podcast, Luke and Jane Gabites discuss the common experience of negative thoughts and anxiety, exploring the evolutionary basis for our negativity bias. They delve into the impact of stress on both the mind and body, emphasizing the importance of awareness and mindfulness in managing these feelings. The conversation includes practical tools and strategies for coping with anxiety, such as the RAIN meditation technique, and highlights the significance of physical movement in regulating emotions. The episode concludes with a reminder that it's normal to experience these thoughts and the importance of practicing self-compassion and awareness.TakeawaysWe all experience looping negative thoughts.The brain's negativity bias is rooted in evolution.Stress hormones affect both mind and body.Mindfulness can create distance from negative thoughts.Physical movement helps regulate stress responses.Meditation can be a powerful tool for managing emotions.It's important to challenge worst-case scenario thinking.Practicing self-compassion is crucial for mental health.Awareness of thoughts can help in emotional regulation.Regular practice of coping strategies makes it easier over time.Chapters00:00 Understanding Difficult Thoughts09:21 Tools for Managing Anxiety19:00 Meditation and Mindfulness PracticesThe RAIN of Self Compassion on Insight Timer: https://insighttimer.com/janegabites/guided-meditations/the-rain-of-self-compassion-2
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21:10
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21:10
Navigating Anxiety: Tools for Mental Wellness
Summary:In this episode of the Thrive Mind and Body podcast, hosts Luke and Jane Gabites explore the complexities of anxiety, its causes, and practical tools for managing it. Jane, a registered psychologist, discusses how anxiety manifests differently for everyone and the impact of modern life on mental health. They share a case study illustrating the importance of self-compassion and small steps in overcoming stress. The conversation emphasizes mindfulness, the significance of noticing thoughts, and the benefits of movement and nutrition in managing anxiety. Listeners are encouraged to take actionable steps towards improving their mental well-being.Takeaways:Anxiety is a common experience for everyone.Social media can amplify feelings of anxiety.Understanding the fight-or-flight response is crucial.Self-compassion is key in managing stress.Small changes can lead to significant improvements.Mindfulness helps in making conscious choices.Physical activity is beneficial for mental health.Noticing thoughts can help in managing anxiety.It's important to validate one's feelings of stress.Resources like guided meditations can provide support.Chapters:00:00 Introduction to Anxiety and Its Impact05:10 Understanding Anxiety: Causes and Effects10:24 Practical Tools for Managing Anxiety15:28 The Importance of Self-Compassion and MindfulnessJane's Insight Timer: https://insighttimer.com/janegabites
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21:15
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21:15
The Importance of Self Compassion
SummaryIn this episode of the Thrive Mind and Body podcast, hosts Luke and Jane Gabites delve into the concept of self-compassion, exploring its significance in mental health and personal growth. Jane, a registered psychologist, shares insights on how self-compassion can transform the way we treat ourselves, emphasizing the importance of mindful awareness and kindness. The conversation covers practical strategies for cultivating self-compassion, addressing common misconceptions, and providing exercises to integrate self-compassion into daily life.TakeawaysSelf-compassion is essential for mental well-being.Mindful awareness helps us recognize negative self-talk.Common humanity allows us to connect with others' experiences.Being kind to ourselves is crucial for personal growth.Self-compassion is not about avoiding responsibilities.Practicing self-compassion can improve productivity.Breaking tasks into manageable parts can reduce overwhelm.Daily reminders can help cultivate self-compassion.We often speak to ourselves more harshly than to others.Self-compassion exercises can be integrated into daily routines.Chapters00:00 Introduction to Self-Compassion01:31 Understanding Self-Compassion05:52 The Importance of Mindfulness in Self-Compassion09:31 Addressing Common Misconceptions13:31 Practical Exercises for Self-Compassion20:34 Guided Kind Hand Meditation
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21:39
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21:39
The Science Behind Sleep and Health
SummaryIn this episode of the Thrive: Mind and Body podcast, Luke and Jane discuss the critical importance of sleep for overall health, particularly mental health. They explore various strategies to improve sleep quality, including understanding individual sleep patterns, the impact of blue light and caffeine, and the significance of a calming bedtime routine. The conversation emphasises the interconnectedness of sleep, nutrition, and mental well-being, providing listeners with practical tools to enhance their sleep hygiene.TakeawaysSleep is essential for mental and physical health.Understanding your sleep patterns can help improve sleep quality.Blue light from devices can disrupt melatonin production.Caffeine should be avoided several hours before bedtime.Alcohol can negatively impact sleep quality.Creating a bedtime routine can signal to your body that it's time to sleep.A cool room temperature is conducive to better sleep.Meditation and relaxation techniques can aid in falling asleep.Eating too close to bedtime can disrupt sleep.Regular sleep schedules support better sleep quality.Chapters00:00 The Importance of Sleep02:42 Understanding Sleep Issues and Circadian Rhythms09:11 Strategies for Improving Sleep Quality18:45 Sleep Hygiene and Lifestyle Adjustments28:15 Relaxation Techniques for Better SleepResourcesJane Gabites on Insight Timer: https://insighttimer.com/janegabitesJane's Sleep Course: https://insighttimer.com/meditation-courses/8-steps-to-a-more-nourishing-and-deep-sleepDeep Sleep Meditation: https://insighttimer.com/janegabites/guided-meditations/longer-deeper-restful-sleepLuke's YouTube Channel: https://www.youtube.com/@planted.nutritionCreating Balanced Meals: https://www.youtube.com/watch?v=aqThObzWtTQ
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32:35
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32:35
The Power of Small Steps in Life
SummaryIn this episode of the Thrive Body and Mind podcast, Luke Gabites and his mother, psychologist Jane Gabites, discuss the importance of taking small steps towards achieving goals and making positive changes in life. They explore the psychology behind habit change, the overwhelming nature of big goals, and practical strategies like the STOMP method to help listeners break down their aspirations into manageable tasks. Through personal anecdotes and client success stories, they emphasize the significance of mindfulness, self-compassion, and the power of incremental progress in fostering sustainable habits and overcoming inner criticism.TakeawaysSmall steps can lead to significant changes over time.Breaking down goals into manageable tasks reduces overwhelm.Mindfulness strategies like STOMP can help regulate emotions.Creating sustainable habits involves enjoying the process.The inner critic can be countered with self-compassion.Incremental progress is more effective than drastic changes.Client success stories illustrate the power of small steps.Understanding the psychology of habits aids in change.Time will pass regardless; make the most of it.Reflecting on what matters most can guide actions.Chapters00:00 The Power of Small Steps01:57 Understanding Habit Change07:24 Psychological Insights on Habits13:38 Strategies for Overcoming Challenges17:49 Real-Life Success Stories23:17 Taming the Inner Critic27:42 The Journey of Progress
About Thrive: Mind and Body - Psychology and Nutrition for Complete Wellbeing
Thrive: Body and Mind is a podcast dedicated to empowering you with practical, science-backed strategies to improve both your mental and physical well-being. Hosted by a passionate nutritionist and psychologist—this show breaks down complex health topics into easy-to-understand, actionable steps that anyone can apply, no matter your background or access to professional care. Each episode offers a master-class approach, blending expert insights, relatable personal stories, and engaging conversations to help you create lasting, positive change in your life.
Listen to Thrive: Mind and Body - Psychology and Nutrition for Complete Wellbeing, Huberman Lab and many other podcasts from around the world with the radio.net app
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