Mayvera Wellness

Holiday Season Prep: Creating Meaningful Traditions

In this episode we cover the following:

1. Why do you want to create meaningful traditions?
2. What do you want them to be?
3. Who do you want to create them with?
4. Where do you want them to happen?
5. When will you start?
6. Your Next Steps

Holiday Season Prep: Holiday Boundaries

Here is this episode we cover the following:

1. Social engagements: Why are you engaging/attending?
2. Safe Spaces: Is this the right environment?
3. The People: Who do you want to be with and why?
4. Time Commitment: When do you want to arrive or leave?
5. Financial expenditures: How much do you want to spend?
6. Your Next Steps

In this episode kindness is define and active listening as a way to show kindness is explained:

Tips for active listening:

• Stop what you're doing
• Give the person your full attention
• Actively follow the story
• Do not interrupt or offer opinion
• Seek clarity if you missed something
• Repeat back what they said
• If needed, ask how you can help
• Don't bring up a relatable story
• Be mindful of your body language

In this episode 10 tips for grieving the death of a loved one is shared: 

1. Acknowledge your pain 
2. Spend time alone reflecting 
3. Reach out to your support system/tribe 
4. Create a new tradition to honor them 
5. Visit grave 
6. Create a picture album or memory box 
7. Don't compare your grieving process to others even those that are grieving the same loved one 
8. Be prepared for significant milestones like anniversaries, birthdays, holidays etc.  
9. You’ve never experienced this before and the death of this loved one did not come with a guide - be really kind and gentle with yourself 
10. What would this loved one advise you to do to care for yourself at this time? 

In this episode cognitive distortions are explained and a list of 10 shared:

1. All or nothing thinking
2. Overgeneralization
3. Mental filter
4. Discounting the positives
5. Jumping to conclusions
6. Magnification or minimization
7. Emotional reasoning 
8. "Should statements"
9. Labeling
10. Personalization and blame

This list is from David Burns Feel Good: The New Mood Therapy 

In this episode self compassion is defined and 2 exercises that you can do to increase self-compassion are shared.

What is self-compassion?

Self-compassion is offering the same gentleness to yourself that you would a loved one. If you'd tell others to be kind and loving while on their mental health and wellness journey, it's important that you do the same for yourself.

Exercise 1

Write a letter to yourself

Exercise 2

Stop being a "self-bully"

In this episode there are 4 tips shared to support your mental health journey:

1. Increase self-awareness
2. Make a plan
3. Give yourself time
4. Exercise self-compassion