Hello and welcome to episode 298 of The Mindful Kind podcast. 

In this episode, you'll discover an interesting concept that involves assuming the best in some situations. Please keep in mind that assuming the best won't be appropriate for every situation, so please use your best judgement!

There are three great things that can happen when you try to assume the best:

1: You might feel more compassionate towards other people

2: You'll feel more hopeful about the future

3: You'll have more confidence in yourself when you're trying new things

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

Hello and welcome to episode 297 of The Mindful Kind podcast. 

In this episode, you'll learn about toxic positivity and how you can protect yourself from it. Please keep in mind that toxic positivity can be a complicated issue and there might not always be a "black and white" solution.

Here are some strategies for protecting yourself from toxic positivity:

• Don't blame yourself if someone says you're not "happy enough." You might like to remove yourself from the situation and take some time to process your feelings where you feel safe.
• Use a self-soothing strategy, like soothing touch or a self-compassionate affirmation.
• Honour your emotions and needs.

Don't forget to subscribe to The Mindful Kind podcast so you won't miss any future episodes!

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

Hello and welcome to episode 296 of The Mindful Kind podcast. 

In this episode, you'll learn about some practical strategies to help you be more optimistic during difficult times. 

To understand optimism a little more, be sure to check out episode 114 of The Mindful Kind, "Outlooks on Life: Optimism."

Please keep in mind that you don't have to feel happy in order to be optimistic!

Below are three strategies to help you be more optimistic during difficult times:

1: Identify the loudest negative thought and gently challenge it (then focus your attention on a more optimistic thought) 

2: Practice gratitude or observing your strengths during difficult times

3: Take empowered action. Choose one small thing you can do to help make the difficult situation a little better

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

Hello and welcome to episode 295 of The Mindful Kind podcast.

In this episode, you'll learn about an "assertiveness hangover" - a concept inspired by a recent session with a wonderful client. 

An assertiveness hangover can occur after you clearly implement your boundaries, but then feeling guilty or worried about them.

If you'd like to learn more about assertiveness, read chapter 15 of The Mindful Kind book and listen to episode 102 of The Mindful Kind podcast.

Here are 3 steps for dealing with an assertiveness hangover:

1: Reassure yourself and commend yourself for being assertive.

2: Feel your emotions (eg guilt or worry) without reacting to them.

3: Keep being assertive! Watch out for the benefits of it and keep building your skills.

To find out more about working with me via Skype, head over to www.rachaelkable.com/podcast/295.

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

Hello and welcome to episode 294 of The Mindful Kind podcast!

In this episode, you'll learn more about kindness and how it can be beneficial for you and the people around you.

You'll also learn a specific way you can be more kind this week (or anytime, really!) - by using kind statements.

Here are the statements you could use to offer kindness to someone else:

1: I really admire the way you... (insert what you admire)

2: You brightened my day because... (insert why they brightened your day)

3: It's awesome spending time with you

4: I'm here for you if you need me

5: You're doing really well

Good luck trying these out:) 

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

Hello and welcome to episode 293 of The Mindful Kind podcast. 

In this episode, you'll learn about one of the key personality traits called agreeableness. 

Not only will you learn about the benefits of agreeableness (including increased happiness), but you'll also discover how too much agreeableness might be holding you back.

Below are the resources mentioned in this episode.

Book: Be Who You Want by Christian Jarrett

Book: The Mindful Kind by Rachael Kable

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

Hello and welcome to episode 292 of The Mindful Kind podcast. 

In this episode, you'll discover the best goal-setting strategy I've come across this year; If-Then Plans!

In the 1990s, psychologist Peter Gollwitzer found that people were more likely to achieve their goals when they created if-then plans (and further studies have confirmed this!).

So, in this episode, I'll guide you to create your own if-then plans (including alternative if-then plans).

Head over to www.rachaelkable.com/podcast/292 for more goal-setting resources I've created to help you reach your greatest dreams:) 

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

Hello and welcome to episode 291 of The Mindful Kind podcast. 

In this episode, you'll learn about The Illusion of Transparency - the tendency to greatly overestimate how much other people know your mental state. 

Understanding The Illusion of Transparency can help you feel more confident, improve your communication skills, and strengthen your relationships. 

Don't forget to head over to www.rachaelkable.com to sign up for my newsletter list!

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

Hello and welcome to episode 290 of The Mindful Kind podcast. 

Last week, a friend of mine asked me to send her some kind words and reassurance and it got me thinking - maybe, you could use some, too!

Tune into this episode if you've had a rough day or if you're feeling vulnerable and I'll tell you a few things that might be helpful. 

Don't forget to head over to www.rachaelkable.com/podcast/290 to enrol in my mini-course, Self-Care For Busy People, for free!

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

Hello and welcome to episode 289 of The Mindful Kind podcast. 

One of my listeners recently asked me a great question - am I analysing myself too much?

In this episode, you'll discover some of the signs that you might be analysing yourself (and others) too much. Plus, you'll hear four strategies to help you stop over-analysing, including:

- How to take "The Gentle Approach" when it comes to personal development 

- Using stress as a signal to slow down

- Focusing on yourself more than you focus on other people

- Prioritising fun!

Don't forget to tune in to these episodes of The Mindful Kind: 281 (Stop fixing other people's problems so much) and 288 (A surprising stress management technique).

Head over to www.rachaelkable.com/podcast/289 to grab your copy of A 5-Step Guide To A Happier, More Mindful Life. 

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

Hello and welcome to episode 288 of The Mindful Kind podcast. In this episode, you'll learn about a helpful stress management technique called "Personal Thinking Time."

Not only do I enjoy using this technique myself, but I often recommend it to my clients, as well. 

Here are some tips for implementing Personal Thinking Time:

• Minimise distractions 
• Be open-minded. Some sessions might feel effortless and productive, while some might feel challenging or confronting
• Save your "over-active" thoughts for Personal Thinking Time
• Remember you can end your session whenever you want

To find out more about working with me one-on-one via Skype, head over to www.rachaelkable.com/podcast/288 

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

Hello and welcome to episode 287 of The Mindful Kind podcast. 

In this episode, you'll learn about The Ostrich Effect and how it can create stress in your life. 

You'll also discover a challenge to start overcoming The Ostrich Effect! To complete the challenge, try to do the following:

• Identify a problem in your life you've been avoiding (it can be big or small)
• Write down all the potential actions you could take to deal with the problem
• Choose one action (or develop a plan of actions) and start implementing it

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

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.

Hello and welcome to episode 282 of The Mindful Kind podcast. 

If you find yourself being overly critical of your past mistakes and struggling to move on, this episode is for you! You'll learn about some of the reasons why you might find it challenging to move on from mistakes. And, you'll discover four strategies to help you let go of past mistakes, including:

• Turning your mistakes into lessons
• Apologising for your mistakes in meaningful ways so they feel resolved
• Talking about your mistake with someone compassionate and non-judgemental
• Resisting the urge to dwell on your mistakes

Thank you to BetterHelp, a professional online counselling service, for sponsoring this episode of The Mindful Kind. Head over to betterhelp.com/themindfulkind to receive 10% off your first month!

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

Hello and welcome to episode 281 of The Mindful Kind podcast. 

In this episode, you'll discover why it's important to stop trying to fix other people's problems so much and some helpful tips that can help you step back, including:

• Asking people how they would like to deal with their own challenges. Listen to their ideas and support them, rather than jumping in with your advice. 
• Focusing on your own problems and challenges.
• Accepting that mistakes, failures, and hard lessons are a normal part of life for everyone. It can sometimes be more helpful to help someone heal after they fall than to stop them trying to fly in the first place. 

In the episode, I mention the Enneagram test. Here is the one I used to find out my personality type: https://www.eclecticenergies.com/enneagram/test

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

Hello and welcome to episode 280 of The Mindful Kind podcast.

In this episode, you'll discover some ways to cope with sadness. First, here are some important things to keep in mind:

• Sadness can be a normal experience and it's not something you have to ignore or push away
• If you feel prolonged or intense sadness, it can be very helpful to check in with a mental health professional
• Sadness won't always follow a "normal" pattern or make sense
• There are also benefits of feeling sad (click here to check out an article about it)

Now, here are some strategies for dealing with sadness:

• Acknowledge when you're feeling sad (without judgement)
• Create time and space to slow down and do small, nice things that create pleasure
• Talk about how you feel with someone you trust

If you're not sure who to talk to about sadness, I highly recommend my sponsor, BetterHelp, an online counselling service. Head over to betterhelp.com/themindfulkind to receive 10% off your first month. 

Make sure you tune into the episode to discover some bonus strategies for coping with sadness from my wonderful Instagram community.

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

Hello and welcome to episode 279 of The Mindful Kind podcast.

In this episode, you'll learn about three steps I use (or do my best to use!) to let go of feelings of embarrassment. 

The steps include:

• Experiencing and processing embarrassment
• Reassuring myself with compassion
• Allowing time to heal embarrassment and talking openly about my real feelings

I hope you enjoy the episode!

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

Hello and welcome to episode 278 of The Mindful Kind podcast. 

In this episode, you'll be learning about The Illusion of Control and how it can interfere with your life. You'll also hear about my own experiences with The Illusion of Control and my favourite strategies for dealing with it.

Thank you to BetterHelp for sponsoring this episode of The Mindful Kind podcast. Head to www.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 277 of The Mindful Kind podcast. 

In this episode, I've answered a question from some of my listeners about what to do when life feels out of control. 

Tip 1: Make at least one small decision every day that feels right for you

Tip 2: Practice setting and maintaining your boundaries (check out episodes 254 and 255 for more information about boundaries)

Tip 3: Prioritise breaks so you can rest and gain clarity

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

Hello and welcome to episode 276 of The Mindful Kind podcast. 

In this episode, you'll learn how to overcome imposter syndrome, but before you tune in, make sure you check out the previous episode, 275: Signs of Imposter Syndrome. 

The tips for overcoming imposter syndrome include:

- practice identifying imposter syndrome by questioning negative thoughts about yourself and your success

- take a realistic look at your skills and contributions

- remind yourself that no one is perfect and everyone makes mistakes. Mistakes don't automatically mean you're not good enough!

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

If imposter syndrome resonates with you, I'd love to hear about it! Please feel free to send me an email at hello@rachaelkable.com

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

Hello and welcome to episode 275 of The Mindful Kind podcast.

In this episode, you'll learn what imposter syndrome is and four signs that you might be experiencing it, including:

Sign 1: Having perfectionistic tendencies

Sign 2: Doubting your success

Sign 3: Downplaying your achievements to others

Sign 4: Feeling like an imposter (even when you're not) and worrying about being "found out"

Be sure to stay tuned for episode 276 of The Mindful Kind podcast which will share some ways to overcome imposter syndrome. 

A huge thank you to my wonderful listeners for all the support over the years - The Mindful Kind recently reached 8 million downloads! I'm so grateful to everyone who tunes in and I'm excited for the next chapter:)

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

Hello and welcome to episode 274 of The Mindful Kind podcast. 

In this episode, you'll learn about three things I've tried to give up to help myself build my confidence, including:

• Constantly asking for reassurance 
• Doubting past decisions
• Comparing myself to other people

Giving up these activities as much as possible has allowed me to feel much more confident, and I hope you enjoy learning more about them!

If you'd also like to learn how to be kinder to yourself, be sure to check out my Self-Compassion Meditation Album here: https://www.rachaelkable.com/selfcompassion-album 

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