Rivers to Resilience

Join Martina In this solo episode as she discusses the importance of grit and resilience. Martina shares her personal journey, highlighting her background as a black British female from a single-parent household and the adversities she faced, including racism. Witter emphasizes the need for leaders to understand their team's personal lives to foster psychological safety and resilience. Martina outlines four ways to build grit: developing an interest, practicing daily improvement, focusing on purpose, and enhancing problem-solving skills. Witter also introduces her "Fortify Her" program for female leaders over 40, designed to enhance resilience and career progression. Transcript 4:24 Understanding Grit and Resilience 6:18 Challenges faced by Leaders 15:44 Developing Grit and Resilience 31:36 Building Resilient Leadership 34:54 Summary of grit and growth Connect with Martina Witter: 📲 Instagram: https://www.instagram.com/rapha_therapy_service 👔 LinkedIn: https://www.linkedin.com/in/martina-motivator-witter-ba884947/ and https://www.linkedin.com/company/rapha-therapy-services/ 📽 YouTube: https://www.youtube.com/channel/UCIx331RsTbzTbfmHLgxxvgQ 📲 Facebook: https://www.facebook.com/RaphatherapyservicesLimited 📲 Twitter: https://www.twitter.com/mrobertaw We'd love to know how you found the episode, so don't be shy and leave us some feedback or drop us an email at info@raphatherapyservices.com

Breaking Silence, Build Connections, Embrace Conversations on Time to TalkDay Join Martina on a solo episode on Time to Talk Day as she encourages open discussions to break the silence and build connections. Martina stresses that mental health issues affect one in four adults, and creating a psychologically safe environment in workplaces can reduce stress and improve productivity. Providing spaces for employees to share their experiences can lead to increased engagement and better well-being. Martina addresses the stigma around mental health, particularly for males, and advocates for challenging this stigma through open dialogue. Martina concludes by encouraging listeners to embrace mental health conversations and seek support for facilitating these discussions which builds personal resilience. Connect with Martina Witter: 📲 Instagram: https://www.instagram.com/rapha_therapy_service 👔 LinkedIn: https://www.linkedin.com/in/martina-motivator-witter-ba884947/ and https://www.linkedin.com/company/rapha-therapy-services/ 📽 YouTube: https://www.youtube.com/channel/UCIx331RsTbzTbfmHLgxxvgQ 📲 Facebook: https://www.facebook.com/RaphatherapyservicesLimited 📲 Twitter: https://www.twitter.com/mrobertaw We'd love to know how you found the episode, so don't be shy and leave us some feedback or drop us an email at info@raphatherapyservices.com

Strong Goals, Strong Mind: Building Resilience for Success I Martina Witter Join Martina Witter as she discusses goal setting for success, emphasizing the importance of both setting and executing goals. She shares a proven framework that includes setting realistic, deadline-driven goals, writing them down, and ensuring they are actionable. Martina highlights the significance of clarity, challenge, commitment, comment, and complexity in achieving goals and stresses the need for accountability and rewards to reinforce positive behaviour. Martina also underscores the importance of self-care and resilience and encourages listeners to take time for themselves. Martina concludes by affirming that success is attainable with the right mindset and actions Connect with Martina Witter: 📲 Instagram: https://www.instagram.com/rapha_therapy_service 👔 LinkedIn: https://www.linkedin.com/in/martina-motivator-witter-ba884947/ and https://www.linkedin.com/company/rapha-therapy-services/ 📽 YouTube: https://www.youtube.com/channel/UCIx331RsTbzTbfmHLgxxvgQ 📲 Facebook: https://www.facebook.com/RaphatherapyservicesLimited 📲 Twitter: https://www.twitter.com/mrobertaw We'd love to know how you found the episode, so don't be shy and leave us some feedback or drop us an email at info@raphatherapyservices.com

Renew, Reflect, Rise: Embracing Resilience & Reflection for a Transformative New Year Join me, Martina Witter, as we explore the transformative power of reflection in bolstering emotional resilience. This solo journey into self-awareness isn't just about looking back—it's a strategy to propel us forward. I share insights on how reflecting on both the challenges and victories of the past year can teach us invaluable lessons and fortify our resilience for 2024 and beyond. I'll encourage you to pinpoint personal milestones and hurdles you've encountered and reflect on how these experiences can shape a more resilient future. By fostering introspection, we uncover the coping mechanisms that work best for us and learn to adapt, allowing us to reframe our mindset and flourish in the face of adversity. Listen in as I recount some of my own triumphs, including the success of our Rivers to Resilience course and the growth of our incredible team. These personal anecdotes illustrate how reflection can lead to concrete achievements and overall well-being. I challenge you to embrace a reflective practice, both in your personal and professional spheres, to amplify your resilience. As we wrap up, we're thrilled about the year ahead, where we'll introduce you to experts and individuals with compelling stories of perseverance. Keep in touch through our website and social media for continued insights on nurturing resilience. Thank you for listening to this episode, and I'm excited to support you on your journey to success and peak performance and personal Resilience. Highlights (00:00) - Building Resilience Through Reflection (02:45 - 03:57) Reflecting on Challenges and Building Resilience (09:31 - 11:32) Scientific Basis for Reflection and Resilience (13:18) - Enhancing Personal Resilience Transcript 00:00 This is Rivers to Resilience, the podcast where we educate, inspire, motivate and transform you and your teams on your journey to emotional resilience. We hear stories and advice from leaders and experts allowing you to harness their wisdom with transformational, evidence-based strategies to building emotional resilience. Join a credited cognitive behavioural psychotherapist and author, martina Witter, as she deep dives into all aspects of resilience building, whilst also helping you to crush stress and improve and retain your performance, productivity and profits. That's here on Rivers to Resilience. 00:52 In today's solo episode, I'll be exploring with you all their role of reflection in resilience and how to enhance your reflection and self-awareness to build your resilience in 2024 and the subsequent years. So reflection what it is all about and how can you enhance your reflection. Well, reflection is the process where you consciously become aware of your mental state, of your thoughts and your feelings, and hiding. That can increase your self-awareness, it can improve your emotional intelligence and that can help you to be more productive and more successful and, essentially, more resilient and to develop a mindset that will help you to thrive and to find advantage in adversity. So reflection it also enables you, enables individuals, enables us to gain insights from our past experiences. So I want you to think about what have you experienced over the past year. You know and reflect on those and by examining those challenges, set back alongside simultaneous other successes, that will provide you with an opportunity to extract valuable lessons from 2023. So reflection is also critical to learning, and being able to learn from previous experiences will help you to grow psychologically, it will help you to grow cognitively, it will help you to grow holistically, and that's what's going to enable you to build your resilience muscles, to build your personal resilience, which will enable you to successfully navigate through various challenges, or just through your career, through your business and through your personal...

Building Resilience in the Modern Workplace: A Conversation with Dr. Lee William In today's evolving and demanding work environment, finding the right balance and resilience is paramount for optimal performance. The modern workplace often presents challenges that require us as individuals, teams, and organizations to adapt and thrive in the face of constant pressure, change, and uncertainty. Resilience, a combination of both character and learned skills, is a key asset to success. It enables us to bounce back from setbacks, stay focused in high-stress situations, and maintain our well-being. However, it's crucial to strike a balance between pushing your limits and those of your team to achieve peak performance while preventing burnout. A healthy work-life balance, emotional awareness, and the development of mental toughness are essential tools for individuals and organizations to navigate the complexities of the contemporary professional landscape while preserving their long-term well-being. Join the conversation with Dr. Lee William as he shares his journey of resilience and strategies for developing personal, team, and organizational resilience for enhanced performance. As the co-founder of the KAYA Wellbeing Index and a mental toughness coach, Dr. Lee is dedicated to improving organizational performance by measuring well-being facilitating the connection between employers and employees while ensuring profitability. With a remarkable 35 years of experience honing his commercial knowledge and skills across various operational functions, industry sectors, and organizations, he stands out as a professional who excels in helping organizations connect the dots with an Outside-In perspective. Having collaborated with exceptional individuals from various business and academic backgrounds, Dr. Lee offers valuable insights into the ever-evolving landscape of well-being, resilience, and business performance. Tune in! Key Highlights from the Episode; [00:01] Episode intro and a quick bio of the guest, Dr. Lee William [00:23] Dr. Lee's backstory and what he does in the wellbeing space [04:03] How the world of work is evolving and changing [08:03] Dr. Lee's definition and experience with resilience as a soft skill [11:55] Factors that create and inhibit resilience [13:47] Cultivating mental toughness and how Dr. Lee is doing it through sport [17:22] Building resilience through skill without burning out [22:05] Finding the right balance of role and pressure to perform effectively [22:02] Negative resilience and how it shows up in our life and work [29:18] Emotional awareness in cultivating resilience [36:10] Competitive mindset: Psychological and physiological resilience Vs. mental resilience [38:22] Developing your resilience and building resilience employees [40:52] Personal Vs. organization resilience processes [46:21] Risks to resilience energy and how they can affect performance [49:06] Keeping your team ahead of the process for optimal performance [50:35] Dr. Lee's message to his younger self [52:33] Best ways to reach out and connect with Dr. Lee Notable Quotes Let’s Connect Dr. Lee William 👔 LinkedIn: https://www.linkedin.com/in/thecustomerchampion/?originalSubdomain=uk Connect with Martina Witter: 📲 Instagram: https://www.instagram.com/rapha_therapy_service 👔 LinkedIn: https://www.linkedin.com/in/martina-motivator-witter-ba884947/ and https://www.linkedin.com/company/rapha-therapy-services/ 📽 YouTube: https://www.youtube.com/channel/UCIx331RsTbzTbfmHLgxxvgQ 📲 Facebook: https://www.facebook.com/RaphatherapyservicesLimited 📲 Twitter: https://www.twitter.com/mrobertaw We'd love to know how you found the episode, so don't be shy and leave us some feedback!

Everything is fixable :Resilient Leadership: A Blueprint for Personal and Professional Growth :Carolyn Preston Resilience is an essential skill that everyone needs to succeed. It’s the art of effectively confronting and triumphing over challenges while safeguarding one's well-being. Rooted in guidance, inner strength, and self-awareness, resilience isn't always innate but often requires the hard-earned currency of effort to forge its foundation. Building your resilience muscle requires tenacity to handle challenges that life throws at you with diligence to refine your confidence and ability to navigate life's uncertainties. Resilience doesn't equal constant toughness but rather the acceptance of life's challenges and the development of adept skills to tackle them. In this episode, Carolyn Preston shares her inspiring journey of resilience as an adept HR and organisational development specialist. She also offers valuable tools for cultivating resilience, adaptability, and a positive mindset within professional and personal spheres and how to leverage them to ignite inspiration and provide unwavering guidance for our teams with a steady hand at the helm. Carolyn Preston is a human resource consultant and practitioner with over 20 years of experience and a proven track record of strategic thinking and implementing people management initiatives. Carolyn has a wide variety of generalist HR experience and in-depth knowledge of employment legislation, having dealt with complex employee relations matters, significant recruitment campaigns, attendance and performance management and all aspects of HR policy and procedures, including redundancies and TUPE in a unionised environment. She is also a qualified leadership coach and has designed and delivered management development training that has positively impacted the success of the organisations she has worked with. Tune in! Key Highlights from the Episode; [00:01] Episode intro and a quick bio of the guest; Carolyn Preston [01:13] Carolyn’s background and what she does in the HR space [03:18] What resilience means to Carolyn and how she helps people cultivate it [06:01] Why resilience is an essential skill for everyone to succeed in life [08:08] How developing resilience helps build a positive mindset and outlook [10:05] How Carolyn built her resilience muscle in the workplace and personal life [14:41] What keeps people employable and the skills you need to develop [16:54] The roles organisations have in supporting the delivery of employability skills [22:02] Why emotional awareness is instrumental in building personal resilience [26:45] How to build a resilience culture as the leaders in your organisation [28:31] How stress management goes hand in hand with emotional awareness [31:52] Carolyn’s message to her younger self [33:44] Best ways to reach out and connect with Carolyn [34:38] Wrap up and end of the show Notable Quotes Resources Mentioned: Daniel Goleman: Leadership tool kit Emotional Intelligence and Why It Matters More Than IQ Let’s Connect Carolyn Preston 👔 LinkedIn: https://www.linkedin.com/in/carolyn-preston-3a105914/?originalSubdomain=uk Email: holistichruk@outlook.com Connect with us on Social Media and check out some of our videos exploring emotional resilience, wellness, self-care and Mental Health. Book your FREE Organisational Resilience Consultation or complementary therapy consultation at: https://www.raphatherapyservices.com/contact-us/https://calendly.com/raphatherapytraining Sign up for our newsletter and get a FREE Stress Busters download https://www.raphatherapyservices.com/newsletter/ Get your copy of Martina’s book “Resilience in the Workplace: From Surviving to Thriving in the Workplace, in Business and as an Entrepreneur”: https://www.amazon.co.uk/Resilience-Workplace-Surviving-workplace-entrepreneur/dp/1789725836. Connect with Martina Witter: 📲 Instagram: https://www.instagram.com/rapha_therapy_service 👔...

From Pain to Purpose I Charmaine Connors Resilience is not just a catchy phrase but a crucial skill that requires nurturing and self-awareness. To build resilience, we must adopt a mindset that aligns with our true selves, purpose, and values. This involves facing challenges with positivity, committing to personal growth, and safeguarding our mental well-being. By taking these actions, we construct a strong spirit capable of withstanding the trials of life, like building a shield to protect and empower us. We explore the journey of personal resilience ,navigating through losses and setbacks whilst transitioning from pain to purpose. In this episode, Charmaine joins us to talk more about her story of building resilience and the golden tips to develop yours. Charmaine Connors is an Education and Skills Manager, NPW Future List 2022 recipient, and Board of Trustees member at SICK! Festival. As an Enterprise Advisor at UTC and an advocate for GM4Women2028, she passionately supports careers in the Creative Digital & Tech industries. Charmaine brings a proactive and solution-oriented mindset to her work while also being a captivating speaker. Her dedication to fostering innovation, promoting diversity, and driving positive change makes her a formidable force in the industry. Tune in! Key Highlights from the Episode; [00:01] Episode intro and a quick bio of the guest; Charmaine Connors [02:35] What resilience is all about, according to Charmaine [05:30] Why resilience is a soft skill or muscle that is developed over time [10:11] Why self-awareness is a key component to resilience and emotional intelligence [16:42] The mindset you need to build resilience [21:22] People you need to help you build resilience during hard times [26:56] Learning through the pain, not the good times [28:30] Golden nuggets on how resilience has played for Charmaine’s success in life [38:47] Key takeaways from the guest that you can implement today [39:44] Best ways to reach out and connect with Charmaine [40:09] Wrap up and ending the show Notable Quotes Let’s Connect Connect with Charmaine Connors 👔 LinkedIn: https://www.linkedin.com/in/charmaineconnors/ Connect with us on Social Media and check out some of our videos exploring emotional resilience, wellness, self-care and Mental Health. Book your FREE Organisational Resilience Consultation or complementary therapy consultation at: https://www.raphatherapyservices.com/contact-us/https://calendly.com/raphatherapytraining Sign up for our newsletter and get a FREE Stress Busters download https://www.raphatherapyservices.com/newsletter/ Get your copy of Martina’s book “Resilience in the Workplace: From surviving to thriving in the workplace, in business and as an entrepreneur”: https://www.amazon.co.uk/Resilience-Workplace-Surviving-workplace-entrepreneur/dp/1789725836. Connect with Martina Witter: 📲 Instagram: https://www.instagram.com/rapha_therapy_service 👔 LinkedIn: https://www.linkedin.com/in/martina-motivator-witter-ba884947/ and https://www.linkedin.com/company/rapha-therapy-services/ 📽 YouTube: https://www.youtube.com/channel/UCIx331RsTbzTbfmHLgxxvgQ 📲 Facebook: https://www.facebook.com/RaphatherapyservicesLimited 📲 Twitter: https://www.twitter.com/mrobertaw We'd love to know how you found the episode, so don't be shy and leave us some feedback! They discuss Charmaines journey of personal resilience and navigating through losses, setbacks whilst transitioning from pain to purpose.

From Suicidality to Spirituality and Success In this episode of Rivers to Resilience, host Martina Witter interviews Manoj Sangany, a founding member of Mindfulness Men's Club, the founder of Spiritual Business Mastery, and the head of customer success at Inceptio. They delve into the transformative power of spirituality and daily practices in building emotional resilience. Manoj shares his personal journey and highlights the role spirituality played in saving his life. The conversation explores the connection between spirituality and resilience, emphasizing authenticity, gratitude, nature walks, and journaling as essential practices for resilience. Listeners will gain insights into how daily practices can positively impact personal and professional life and the importance of seeking help and connecting with others during challenging times Guest Introduction: Manoj Sangany is a founding member of Mindfulness Men's Club, and the head of customer success at Inceptio. He has a deep understanding of spirituality and its role in building resilience. Manoj shares his personal journey and experiences, offering valuable insights into the transformative power of spirituality and daily practices. Host Introduction: Martina Witter hosts Rivers to Resilience, a podcast dedicated to educating, inspiring, and motivating listeners on their journey to emotional resilience. With her expertise and experience, Martina provides evidence-based strategies for building resilience and overcoming stress. Key Discussion Points: 1. The role of spirituality in saving lives and enhancing resilience 2. The importance of authenticity and showing up as your true self 3. The connection between spirituality and resilience 4. Daily spiritual practices: service to others, gratitude prayers, chanting, and conversations with the universe 5. The transformative power of nature walks and journaling 6. Seeking help and connecting with others during challenging times Notable Quotes: 1. "You have to show up as your own authentic self in whatever you do in life." (01:51) 2. "So what works for you might not work for me and vice versa, but there might be elements for sure that I can pick up from you." (17:56) 3. "Share your story. It's a liberating feeling. We build up so much in our minds, but every single person has a beautiful story to share." (31:46) 4. "I think the quicker people realize that resilience is one of the key, key sort of attributes and...and I guess big saviours to what is going to help you navigate through whatever you get through in life." (Timestamp: 39:31) Connect with Manoj Sangany 👔 LinkedIn: https://www.linkedin.com/in/manoj-sangany/?originalSubdomain=uk 📲 Instagram:https://www.instagram.com/mindfulmensclub/?hl=en 📲 Facebook: https://www.facebook.com/Mindfulmensclub/ Connect with Martina: Website: https://www.raphatherapyservices.com/ 📲 Instagram: https://www.instagram.com/rapha_therapy_service 👔 LinkedIn: https://www.linkedin.com/in/martina-motivator-witter-ba884947/ and https://www.linkedin.com/company/rapha-therapy-services/ 📽 YouTube: https://www.youtube.com/channel/UCIx331RsTbzTbfmHLgxxvgQ 📲 Facebook: https://www.facebook.com/RaphatherapyservicesLimited The book: Resilience In The Workplace

Money, Mindset & Mental toughness The cost of living crisis in the UK is a real problem. The economy has struggled to recover from the recession, and families feel the squeeze. People are feeling the pressure on their wallets, and they're starting to ask questions about how to make ends meet. There are a lot of factors that contribute to this crisis. One factor is inflation, the rising price of goods and services due to increased demand or decreased supply. As the cost of living crisis continues to impact British families, it's important to remember that there are ways to cope and even thrive. One way is through resilience. Resilience is a term used to describe the ability of a community or an individual to survive and adapt to change. The UK's current economic climate has created a greater need for resilience, as individuals and communities must adapt to new financial realities through mindset and mental toughness. In this episode, Martina Witter, the podcast host, shares her deepest insights on the cost of living in crisis in the UK, how reduced income requires more resilience from individuals, how to build your mental toughness and resilience and locating yourself in terms of resilience. Twitter also sheds more light on mindset in resilience, financial well-being solutions by organisations for employees and how employers can support their employees with the cost of living. Timestamps [01:15] Cost of living crisis in the UK [05:39] How reduced income requires more resilience from individuals [08:45] How to build your mental toughness and resilience [09:26] Locating yourself in terms of resilience [10:56] Mindset in resilience [14:53] Financial well-being solutions by organisations for employees [18:03] How employers can support their employees with the cost of living Notable Quotes Connect with us: Website: https://www.raphatherapyservices.com/ LinkedIn: linkedin.com/in/martina-motivator-witter-ba884947

Owning Your Space: Rising From Reservation To Resilience Owning your space means embracing your unique qualities and strengths, and rising above the limitations and doubts that may hold you back. By taking control of your personal and professional life, you can transform from a state of reservation and insecurity to one of resilience and confidence. In this episode, we are joined by Dr. Agi Keramidas, a knowledge broker, student of life, seeker of truth, and podcaster hosting the Personal Development Mastery Podcast, to talk about how we can bounce back and have the mental and physical strength needed in battling life challenges. Dr. Agi Keramidas shares the role of resilience in his transition from being a dentist to a knowledge broker and podcaster and his journey to self-awareness. He also talks about building the muscles of resilience, the real meaning of resilience in people’s lives, and the role of resilience on the journey to success. Tune in to learn more about this and other exciting topics! Timestamps [01:40] Dr. Agi Keramidas’s background information [02:42] The role of resilience in the transition from being a dentist to a knowledge broker and podcaster [10:29] Dr. Agi’s journey to self-awareness [14:57] Building the muscles of resilience [18:35] The role that resilience has played in Dr. Agi’s journey to success [25:06] The real meaning of resilience in people’s lives [28:23] The parts of the Rivers to Resilience model that resonates with Dr. Agi [35:17] Using Spirituality to boost your resilience [37:22] What Dr. Agi would say to his younger self Quotes Connect with Dr. Agi Keramidas: Website: https://personaldevelopmentmasterypodcast.com/ YouTube: https://www.youtube.com/channel/UCTgOvVFfvzK2kRmThhuOs7w LinkedIn: https://www.linkedin.com/in/agikeramidas/ Instagram: https://www.instagram.com/agikeramidas/ Facebook: https://www.facebook.com/PersonalDevelopmentMasteryPodcast/ Connect with me: Website: https://www.raphatherapyservices.com/ LinkedIn: https://www.linkedin.com/company/rapha-therapy-services-limited The book: Resilience In The Workplace

Curbing 'Quiet Quitting ' and building a Resilient Workforce Martina (podcast host) explores the Tik Tok craze - quiet quitting on which many organisations are facing as employees experience burnout and do the bare minimum in work due to feeling isolated and disengaged. Quiet quitting is a problem that affects every workplace. It is when an employee decides to leave your company but doesn't tell anyone. They just stop coming to work and then disappear forever. This can be a tricky problem for employers because it can be hard to detect when this is happening, and the employee might not even realize they're doing it. Quiet quitting can hugely impact the growth of your company. The UK economy is losing £340 billion annually from quiet quitting. In this episode, Martina Witter, podcast host, shares some tips companies can use to curb quiet quitting. She talks about career development, training, and investing in the well-being of your employees. Tune in to learn more about this and other exciting topics! Timestamps [01:33] What is quiet quitting? [03:20] Why quiet quitting needs to be addressed [05:26] How organisations can help their employees to feel more engaged and acknowledge external factors that may be resulting in quiet quitting [07:34] Acknowledging what drives quiet quitting [07:57] The three solutions for quiet quitting [08:07] 1# Consider career development [10:25] 2# Training [11:55] 3# Investing in the well being of your employees [16:04] The Rivers to Resilience Model Quotes (02:59) Quiet quitting has been on the rise. Currently, some companies are losing 20% of their employees' annual salaries through quiet quitting. The UK economy is losing $340 billion annually from quiet quitting. (07:29) It’s crucial to acknowledge what is driving quiet quitting for you to consider the solution because it will be a different solution for different companies. (13:28) Stress and poor mental health is the number one cause of work-related ill health. More information on the Exclusive leadership group Coaching programme Stress Busters for Success ™ starting in january 2023. Connect with Martina : 🖥 Website : https://www.raphatherapyservices.com/ 📲 Instagram: https://www.instagram.com/rapha_therapy_service 👔 LinkedIn: https://www.linkedin.com/in/martina-motivator-witter-ba884947/ and https://www.linkedin.com/company/rapha-therapy-services/ 📽 YouTube: https://www.youtube.com/channel/UCIx331RsTbzTbfmHLgxxvgQ 📲 Facebook: https://www.facebook.com/RaphatherapyservicesLimited 📲 Twitter: https://www.twitter.com/mrobertaw The book: Resilience In The Workplace Blog - https://raphatherapyservices.com/blog/ Book your free consultation - https://calendly.com/raphatherapytraining/20-minute-therapy-consultation?back=1&month=2022-07 We'd love to know how you found the episode so don't be shy and leave us a comment ! 👇🏾

Leveraging 'Shuteye' for Resilience- Dr. Jill McGarry Sometimes sleep isn't prioritized as you may experience FOMO or underestimate the importance of this. However, going without sleep for a little while is okay but constantly doing it becomes problematic. In today’s episode, our podcast host, Martina Witter, is joined by Dr. Jill McGarry (Clinical Psychologist & Sleep Expert) as they discuss sleep's role in resilience, the different types of sleep & the solutions for various sleep problems. Dr. Jill is a Clinical psychologist with 25 years of experience in the NHS and she now also works privately with Individuals experiencing sleep problems. In the episode, Dr. Jill shares her perspective on resilience, the role of resilience in her professional and personal life, as well as the role of adenosine & melatonin in sleep. We also delve deep into sleep recommendations for autistic people, caffeine effects on sleep, and how mindset shifts could kick off insomnia. Tune in to listen to the golden rules for optimal sleep and much more! Timestamps [01:25] Dr.Jill McGarry’s background [04:38] Defining resilience [11:02] What role has resilience played in Dr.Jill’s professional life [19:49] Journaling as the foundation of self-regulation and building resilience [24:03] Role of resilience in Dr. Jill’s personal life [29:00] Sleep in young people and adults with autism [33:03] Sleep recommendations for people living with autism [34:00] Effects of caffeine on sleep [41:42] How mindset can kick off insomnia [42:32] How much sleep do adults need [47:34] Golden rules to overcoming sleep problem [51:02] Working on your physical health based on what works best for you [59:40] What Dr. Jill would say to her younger self [01:02:22] To connect with Dr. Jill Quotes (06:36) Enjoy the moments when it’s rocky. You'd be bored if it’s just stillness all the time. (26:55) Breathe through your mouth as much as you would eat through your nose. (35:29) Our sleep is so precious for our resilience, emotional regulation, and awareness. (44:47) Our mental health is affected hugely by long-term sleep deprivation. (47:34) If you have a sleep problem, set the time to wake up every single day at the same time. Your brain will be used to it. (51:47) When you’re trying to work on doing something physical, do things you enjoy because you’re more likely to keep doing it. Connect with Dr. Jill McGarry: LinkedIn: https://www.linkedin.com/in/dr-jill-mcgarry-25704ba1/ Email: jill@eastburn.biz Contact: 07768068079 Connect with me: Website: https://www.raphatherapyservices.com/ LinkedIn: https://www.linkedin.com/company/rapha-therapy-services-limited The book: Resilience In The Workplace Blog - https://raphatherapyservices.com/blog/ Book your free consultation - https://calendly.com/raphatherapytraining/20-minute-therapy-consultation?back=1&month=2022-07

Building Resilience In a Remote World This is a remote world, and that's a good thing. It gives us the freedom to pursue our passions and live our dreams, but it also presents challenges. One of them is building resilience. In this episode, Martina Witter, podcast host, shares some tips on how you can build resilience in this remote world. She talks about maintaining valued relationships, taking regular breaks and being active, having a routine, and regularly monitoring stress. Tune in to learn more on this and other exciting topics! Timestamps [00:41] The change of culture in the workplace due to the pandemic [01:37] What remote working looks like [04:34] Tips to make a conducive remote work experience and build your resilience [07:25] 1# Mantaining valued relationships as a remote worker [09:17] 2# Taking regular breaks and being active [10:10] 3# Scheduling and having a routine [10:27] 4# Regular monitoring of stress Quotes Connect with me: Website: https://www.raphatherapyservices.com/ LinkedIn: https://www.linkedin.com/company/rapha-therapy-services-limited https://www.linkedin.com/in/martina-motivator-witter-bbc-featured-ba884947/ The book: Resilience In The Workplace Blog - https://raphatherapyservices.com/blog/ Book your free consultation - https://calendly.com/raphatherapytraining/20-minute-therapy-consultation?back=1&month=2022-07