77. Unlock Joy and Resilience: The Power of Celebrating Everyday Wins

It's the holidays, and we might be witnessing many of our friends and family doing things that we wish we were doing. Today, I'm taking you back 15 years to a time when I shoveled driveways one relentless Canadian winter and felt intense FOMO (the fear of missing out).  While I was working in the freezing cold, my friends were enjoying a Hawaiian vacation. I could have wallowed in feeling resentful, but instead, this experience led to a commitment to prioritize warm winter vacations and prompted a deeper reflection on FOMO.  This week on Therapy Explained, I explore how social media can amplify feelings of inadequacy and stress and how we often compare our real lives to others' curated perfected versions.  It's important to live a life that aligns with our true desires rather than societal expectations. Instead of FOMO, I propose we embrace JOMO, the 'Joy of Missing Out.' JOMO is all about gratitude and living intentionally. If you struggle with FOMO, you'll love this week's episode. Listen in and hear... My personal experience with FOMO led me to prioritize joy The reasons why we end up feeling pressured and exhausted by trying to keep up with others What we're really seeing on social media How to embrace a life of JOMO and do the things that truly matter Practical tips for prioritizing our health and well-being by focusing on what we have Timestamps: 00:00 Introduction and a Cold Canadian Winter Story 01:05 Understanding FOMO: The Fear of Missing Out 03:32 Personal Experiences with FOMO 05:44 The Impact of Social Media on FOMO 16:44 Embracing JOMO: The Joy of Missing Out 18:47 Prioritizing What Matters Most 19:34 Practicing Gratitude and Abundance 21:08 Conclusion and Final Thoughts If you struggle with FOMO, especially at this time of year, get in touch at kimberlyknull.com.

2 Joulu 202421min

Do you ever feel awkward asking for help?  You're not alone!  In this episode, we delve into why asking for help can be tough and why it's actually crucial for our well-being.  From personal anecdotes, including my own recent embarrassing incident, to professional insights from my experience as a registered Psychologist, I discuss the importance of breaking the stigma around seeking and receiving help.  Learn why giving and receiving help is a balancing act, how to stop self-judgement, and how to find ways to live more authentically by embracing our needs. What you'll hear in this episode: The reason there's a stigma around asking for help. The impact of self-judgement and societal influences on our reluctance to seek help. Understanding the importance of professional support and breaking the barriers of shame. How to balance giving and receiving help authentically. Encouragement to practice self-compassion and curiosity about our needs.  Timestamps:  00:00 Introduction: The Dilemma of Asking for Help 00:22 The Value of Helping Others 01:28 The Consequences of Not Asking for Help 02:56 A Personal Story: Overcoming Embarrassment 08:31 The Importance of Seeking Professional Help 12:05 Relearning the Skill of Asking for Help 15:24 Balancing Giving and Receiving 17:58 Conclusion: Embracing Help for a Better Life

25 Marras 202420min

Let's talk about the stress of the holiday season and how we can transform this into one of joy. As the holiday season approaches, I find myself overwhelmed with the pressures of Christmas shopping, baking, party planning, and more.  In this episode, I candidly share my past struggles with holiday stress and how I've taken steps to make this year different.  You'll hear about the importance of prioritization, setting boundaries, and simplifying holiday traditions to ensure that we can all enjoy the season without resentment or exhaustion.  By rethinking our holiday mindset, we can create joyful and memorable experiences for ourselves and our loved ones. Join me as I explore practical strategies to transform holiday chaos into happiness. Here's what you'll learn in this week's episode: How to recognize overwhelm, understand why holiday stress happens, and acknowledge the unrealistic expectations we set for ourselves. Why it's important to shift our beliefs about responsibility for others' happiness and the need to control every detail. How to prioritize holiday tasks and focus on what truly matters to you. Embracing simplicity and recognizing that not every tradition needs to be kept for a memorable holiday. How to gather input from your family members to align holiday activities with everyone's wishes and create a collaborative holiday plan. Time Stamps: 00:00 Introduction and Holiday Overwhelm 01:08 Reflecting on Past Holiday Experiences 02:44 Realizing the Need for Change 03:26 Identifying Unhelpful Thoughts 05:22 Challenging Core Beliefs 07:49 Strategies for a Joyful Holiday 09:44 Setting New Holiday Priorities 13:08 Creating Meaningful Traditions 18:08 Conclusion and Final Thoughts If you're struggling with stress this season, get in touch.

18 Marras 202420min

Do you ever wake up feeling amazingly well-rested and ready to take on the day? Yeah, me neither. Most women I talk to are just like us—constantly tired, exhausted by the end of the day, and overwhelmed by daily responsibilities. We've got jobs, kids, family, and all sorts of commitments that drain our energy. But guess what? It doesn't have to be this way! In this episode, I dive into why we're so exhausted and, more importantly, how to find more energy. Here are some key takeaways to help you get started: Prioritize Sleep: Keep a sleep journal and create a nighttime routine. Make sure you're getting 8-9 hours of quality sleep. Exercise Daily: Even a 20-minute walk or a dance session in your kitchen counts. Moving your body helps reduce stress and boost energy. Manage Your Nutrition: Focus on stabilizing your blood sugar by cutting back on added sugars and including protein with each meal. Set Boundaries: Learn to say no to non-essential commitments. Schedule a Check-Up: Make sure your iron levels and hormones are balanced. Sometimes, fatigue has a medical cause. I hope you find these tips useful and start seeing some small improvements in your energy levels. Remember, consistency is key. Time Stamps: 00:00 Introduction: The Myth of Waking Up Energized 00:49 The Reality of Exhaustion 01:37 Understanding the Vicious Cycle 03:47 The Impact of Numbing and Coping Behaviors 07:09 Taking Action: Small Steps to Reclaim Energy 13:51 Medical Check-Ups and Sleep Hygiene 17:01 Exercise and Nutrition Tips 19:31 Setting Boundaries and Prioritizing Tasks 23:50 The Importance of Rest and Consistency 25:04 Conclusion: Embracing a New Lifestyle

11 Marras 202426min

In this episode, I dive into the feelings of guilt and shame that many women experience. This common sentiment, 'I feel so guilty,' often surfaces when trying to balance competing priorities between work, family, and friends. Maybe you're trying to choose between social events, work commitments, and family obligations, which leads to a cycle of guilt and overextension. You'll hear me explain the difference between guilt ('I did something bad') and shame ('I am bad'), and how shame is detrimental to self-worth and motivation. We explore societal expectations that contribute to these feelings and the importance of self-compassion as an antidote. You'll also hear some key strategies for combating guilt and shame, such as recognizing and talking about our feelings, setting realistic priorities, and making values-based decisions. Time Stamps: 00:00 Introduction to Guilt 00:44 Common Scenarios of Guilt 03:21 Understanding Guilt vs. Shame 04:30 The Guilt Complex and Its Real Identity 05:14 Personal Anecdotes on Guilt and Shame 07:54 Societal Expectations and Shame 10:13 Combating Shame with Self-Compassion 13:21 Conclusion and Final Thoughts Do you need support with guilt or shame? Explore the benefits of therapy at https://kimberlyknull.com/

4 Marras 202414min

Friendship is a happiness booster—and research shows that strong social connections not only improve our mental well-being but also help us live longer. But let's be real: as adults, building friendships can feel overwhelming. Between careers, family responsibilities, and the fear of rejection, it's easy to feel isolated—even when we don't mean it to be. That's why, as a psychologist, I give my clients tools to make the process of making new friends as an adult feel a little less painful. And in this Episode, I'm sharing some of those tips with you. Listen in as I break down: Easy ways to create connections even when you're busy Why entering new social circles feels so vulnerable How to manage your mindset when you feel rejected

28 Loka 202428min

If you feel like you're just going through the motions when writing down what you're grateful for and not TRULY feeling the joy in your body, this episode is for you. Today, I'm breaking down: Why you can't have joy without gratitude How your brain might be sabotaging your excitement and celebrations How gratitude fuels resilience Practical tips for making gratitude a regular part of your day Connect with Kim: Register for Dare to Lead™ Workshop, where you'll learn the 4 skill sets of courage to level up at home, work and in your community | https://www.eventbrite.ca/e/dare-to-leadtm-training-workshop-tickets-817799860397?aff=oddtdtcreator

21 Loka 202417min

If you know "clear is kind" but you struggle to put it into action, especially when it comes to giving honest feedback and holding people accountable, this episode is for you. Listen in to learn: How to give feedback without hurting feelings Why our brains hate being called out (and how to work with that) The importance of generous assumptions when others make mistakes Practical tips for handling work conflict with grace Connect with Kim: Register for Dare to Lead™ Workshop, where you'll learn the 4 skill sets of courage to level up at home, work and in your community | https://www.eventbrite.ca/e/dare-to-leadtm-training-workshop-tickets-817799860397?aff=oddtdtcreator

14 Loka 202414min