Hello and welcome to episode 286 of The Mindful Kind podcast. 

In this episode, you'll learn about discomfort and how it can increase gratitude, happiness, and life satisfaction. Here are the key take-aways:

• People who experience adversity are more likely to appreciate small pleasures (as long as their adversities are in the past)
• Too much of a good thing can become unpleasant
• Discomfort can lead to an increase in mindfulness and a decrease in stress

The strategy I share for embracing more discomfort is to go outside your comfort zone and try new things, then allow yourself to process challenging emotions that might arise along the way.

Head over to www.rachaelkable.com/podcast/286 to grab a free chapter of The Mindful Kind book, called "Exploring Outside Your Comfort Zone."

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 285 of The Mindful Kind podcast.

In this episode, you'll learn about some interesting research about enjoyable activities and how they can contribute to happiness.

Here are some of the resources mentioned in the episode:

Book: "Be Who You Want" by Christian Jarrett

Study about enjoyable activities 

Head over to www.rachaelkable.com/podcast/285 to grab your copy of "A Powerful 5-Step Guide to a Happier, More Mindful Life

When it comes to engaging in enjoyable activities, don't forget that quality can be more important than quantity, be as mindful as you can (and avoid thinking about work), and try engaging in a variety of enjoyable activities, such as listening to music, reading books, catching up with relatives, and attending sports events.

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 284 of The Mindful Kind podcast. 

In this episode, you'll learn about The Spotlight Effect and how it can amplify feelings of self-consciousness. You'll also discover three strategies to help reduce the impact of The Spotlight Effect, including:

• Remind yourself about the real impacts of The Spotlight Effect
• Change your perspective by asking yourself, "Will this matter in 5 years?" 
• Take a look around and acknowledge that the majority of the people will be experiencing The Spotlight Effect, too, which means they're much more preoccupied with their own mistakes and flaws than paying attention to yours.

Thank you to BetterHelp for sponsoring this episode of The Mindful Kind podcast. Head over to betterhelp.com/themindfulkind to receive 10% off your first month. 

Thank you for listening and I hope you have a wonderful week, Mindful Kind.

Hello and welcome to episode 283 of The Mindful Kind podcast.

In this episode, you'll discover some fun and effective techniques to help you calm down quickly and savour times of rest, including:

• The "Relax with the Exhale" breathing technique
• A mindful listening technique
• Creating your own self-compassionate affirmation 

I highly recommend that you experiment with these techniques during times of rest, instead of scrolling on your phone, and during challenging times, too.

To find out more about The Mindful Kind coaching with Rachael Kable, head to: https://www.rachaelkable.com/mindfulnesscoaching

Thank you so much for listening and I hope you have a wonderful week, Mindful Kind.