Leadership Parenting

We all experience automatic negative thoughts. They come really without our choice, and they can also make our life feel really heavy and hard when we're worrying about the future or unforgiving of mistakes or maybe even thinking of the worst things that could happen in our life. Negative thoughts tend to become habitual thinking and come so fast into our heads that we're totally at their mercy. One of the ways to deal with this is to create alternative thoughts that give us more possibility and that match more of how we want to think. This is what affirmations do, they counter detrimental thoughts with empowering truths about ourselves, In this episode, I show you how to draft affirmations that are not mere platitudes but reflections of your deepest strengths. Whether you're affirming "I am safe" or celebrating that "There is more love in my life than fear," you can cultivate a practice of affirmations that mirror the support you'd give to a cherished friend! Join me as we talk about affirmation so we can think better and feel better! If you'd like to get the show notes for this episode, head to: https://leighgermann.com

In this episode, we delve into the powerful role that automated negative thoughts (ANTs) play in shaping our mental health and provide you with a comprehensive understanding of how ANTs can trigger detrimental emotional reactions. We also look at practical techniques to help us work with our thoughts. These strategies are designed to combat negative emotional responses and foster a resilient, positive mental atmosphere. By mastering these techniques, you can develop the skills to navigate the landscape of your mind more effectively, learning how to quiet negative thought patterns and enhance your overall mental health. If you'd like to get the show notes for this episode, head to: https://leighgermann.com

Ever found yourself in the throes of frustration, fists clenched, and patience worn thin? We've all been there, and in this episode, I pull back the curtain on the elusive art of frustration tolerance. It's not just about biting your tongue or counting to ten; it's a journey through the emotional wilderness that teaches us resilience, patience, and adaptability. Patience isn't just a virtue—it's a skill, and one that's particularly tested in the realm of parenting. In this episode, we tackle the herculean task of aligning our expectations with the ever-changing developmental stages of our children. By planning for those car seat battles or the painstakingly slow shoe-tying sessions, we're not just teaching our kids; we're learning patience ourselves. By challenging our assumptions and working with our expectations, we can model better behavior for our children, making for a more resilient and joyful experience in our families. If you'd like to get the show notes for this episode, head to: https://leighgermann.com

Every day, we have to handle our feelings while trying to do the things that we feel are most important to us. I call this being emotional driven or value driven- and it actually matters which way we decide to go. Do we prioritize values or emotions? This choice is something few of us are even aware that we can make. Because emotions come quickly and often, we will do anything to avoid the painful ones, maybe even at the expense of what matters most to us. Ultimately, "The Choice" challenges us to explore whether we want to live a life dictated by avoiding painful emotions or one anchored in enduring values. In today’s episode, we look at how to navigate this choice and emerge confident in our ability to effectively manage our emotions and show up the way that serves us best. If you'd like to get the show notes for this episode, head to: https://leighgermann.com

We all face moments when life's demands seem to eclipse our capacity to cope. A great framework to understand when this is happening is that of the Window of Tolerance: a tool that's crucial for maintaining our emotional equilibrium. In this episode, we talk about what the Window of Tolerance is, how you know you have been bumped out of it and how to get back into it! I share strategies that range from mindfulness practices to embracing everyday frustrations with grace. We also look at how to train to expand your Window of Tolerance through mindfulness, controlled exposure to discomfort, and the cultivation of frustration tolerance. I emphasize the role of self-care and the power of compassion over judgment, as we steer through life's challenges. This episode unpacks the balance between resilience and vulnerability, and how both are vital in fostering confidence and joy in ourselves and our children. I hope you’ll join me! If you'd like to get the show notes for this episode, head to: https://leighgermann.com

Empathy has the power to help us understand, connect and feel some of the emotions that other people are feeling around us. This is a great skill to have, but it also has a little bit of a dark side. Today, we're talking about how we can use empathy in a way that protects both us and others. I explore how empathy can help us connect and understand others, but also how it can lead us into a trap of judgement and emotional challenges. We chat about the idea of 'selective empathy' and how it affects our society and personal relationships. We also discuss hyper-empathy syndrome, where people feel emotions so deeply, they can't separate their feelings from others. I highlight the importance of setting emotional boundaries so you can still be empathetic without losing yourself. There is a way to use empathy so that it serves you rather than hurts you! If you'd like to get the show notes for this episode, head to: https://leighgermann.com

The art of empathy is more than just a concept; it's a practice that, when applied to our relationships, can transform the way we support our loved ones. We discuss the four attributes of empathy and how to implement them, particularly in moments of distress, whether it's a child feeling rejected or a partner misunderstood. Listen in to learn more about empathy and how to use this tool to increase or connection and strengthen our relationships. If you'd like to get the show notes for this episode, head to: https://leighgermann.com

We all know how challenging it can be to feel confident in a society that constantly shifts the goalposts of beauty ideals. Finding beauty beyond the mirror and nurturing self-worth that transcends our physical appearances is the key to survival. In todays episode, we’re talking about how our children are watching us, picking up on our cues, and, sometimes without us even realizing it, they're learning to navigate their own self-esteem journeys based on what they see in us. This is a conversation that's particularly important for us parents as we guide our children through the choppy waters of an image-obsessed world. If you'd like to get the show notes for this episode, head to: https://leighgermann.com

As a therapist and mother, I've observed the transformation of parenting styles from enforcing strict obedience to embracing individuality. Have you ever felt caught up in this transition, unsure of which path to take? We're journeying through this together in today’s podcast, where we explore the delicate equilibrium every family seeks between guiding our children and also nurturing ourselves. By revisiting the historical backdrop of parenting, we discuss the importance of adapting to the unique attributes each child brings, and how this shift has affected their resilience and ours. I outline a parenting strategy tailored to the individual needs of your family, one that respects the cultural values we all carry and directs towards a destination where safety, attachment, and life skills are the goals we strive to achieve for our children. I emphasize the importance of maintaining parental authority without stifling your children with excessive control. You'll learn why setting boundaries and making tough decisions can actually help your children experience the joy of simply being kids, while also allowing you the opportunity to prioritize your own self-care and wellness. This episode is an opportunity to introspect on our parenting styles and how they mold our family's future. Whether you're a novice or a seasoned parent, there's something to get you thinking! If you'd like to get the show notes for this episode, head to: https://leighgermann.com

Have you ever stopped to consider how your casual remarks could sculpt your child's self-image? In to days episode we explore how our words, especially those spoken within earshot of our little ones, can leave an indelible mark on their developing sense of self. Throughout our journey as parents, we often find ourselves in a delicate dance, balancing the need for candidness with the preservation of our children's trust. This episode peels back the layers of these complexities, sharing thoughtful approaches to discussing our little ones' challenges without compromising their privacy. If you'd like to get the show notes for this episode, head to: https://leighgermann.com

Have you ever stood in the chaos of a store aisle, grappling with your child's melting down, feeling the weight of judging eyes on you? handling disrespect without losing our cool is a universal parenting challenge. In todays episode we’re talking about why our kids get disrespectful and some ways we can handle it. Our children are learning about the world and their emotions, so it's essential to approach their emotional upheavals with empathy. Remember, we are not here to control our children, but rather to teach them emotional self-regulation. It's important not to take their behavior personally. As challenging as it might be, staying calm helps us maintain our leadership role as guides during these emotionally charged moments. At times, these situations can feel stressful. However, we can still be supportive even under pressure. It's about learning to decode the messages behind our kids' meltdowns. By leading by example, we can help build their emotional resilience. If you'd like to get the show notes for this episode, head to: https://leighgermann.com

If I told you I had the magic pill to help you sleep better, hurt less, have more energy, and protect your brain- would you be interested? Well, today, I’m going to give the prescription to get this magical cure for almost everything that ails you. I'll share compelling research that demonstrates the substantial benefits of exercise for managing chronic conditions, boosting brain function, and improving mental health. This conversation is an invitation to acknowledge the often underappreciated link between increased sedentary lifestyles and the rise in mental health concerns, and to consider movement as a powerful tool in preventing disease and fostering overall well-being for all ages. We will talk about how to plan for movement, prepare for obstacles and get ready to make moving your body a regular way you show love to your body. I hope you’ll join me! If you'd like to get the show notes for this episode, head to: https://leighgermann.com

You know what the perfect Valentine is that every person is just dying to receive. It's an I love you from ME to ME. Wait, did you think I was going to say I love you from YOU to ME? Well, in today’s podcast episode, we're talking about the gift of love that only we can give to ourselves. Every day, I work with people who need more love in their life. One thing I've found is that there's a special kind of love that we all need, and it doesn't matter if we have a lot of other people in our lives or not. Without this love, we still feel a kind of painful loneliness that's hard to get rid of. Of course, we are talking about self love. Whether you feel full of self-love or you feel rather empty, you are the only one who fill your love tank throughout your life, and most of us just aren't very good at that. So today we’re talking about how to love yourself more- and the surprising little steps that can take you a long way to getting more of that sweetness in your life. If you'd like to get the show notes for this episode, head to: https://leighgermann.com

In this episode we look at the magic of self-awareness. Even top business leaders are putting a spotlight on self-awareness these days, and we should too as parents. We chat about understanding our own feelings, thoughts, and behaviors, observing them without judgment, and recognizing our bodies as emotional indicators. We share tips on nurturing emotional intelligence and the role of mindful awareness in helping us and our kiddos thrive emotionally. From enhancing emotional literacy to the simple yet profound act of jotting down our thoughts, we discuss the invaluable tool of self awareness that help us feel better and build emotional resilience. If you'd like to get the show notes for this episode, head to: https://leighgermann.com

What does it take to be a resilient mom? This was a question a woman asked me not long ago as we sat together on an airplane flight. The answer is a beautiful overview of what we are doing here as we study resilience together. In this episode, I unfold the five core practices that empower resilient moms, beginning with the transformative power of self-awareness. Understanding our thoughts and emotions isn't just self-improvement; it's about laying the foundation for emotional maturity, which echoes into our children's lives. Through the art of emotional regulation, we're not only fortifying ourselves but also teaching our little ones how to navigate their inner landscapes. Listen in as I discuss how resilient moms embrace their personal power and make intentional choices, especially when faced with life's inevitable hurdles. Resilience is less about flawlessness and more about the continuous practice of nurturing self-trust and joy in the face of adversity. For every mother searching for support and inspiration, this conversation illuminates the path to not just surviving motherhood but thriving within it. If you'd like to get the show notes for this episode, head to: https://leighgermann.com

Ever wonder why a plate full of vibrant veggies can make you feel like a superhero, while a sugar-laden snack leaves you crashing faster than a toddler’s temper tantrum? As a therapist and mom, I've seen firsthand how the dinner table can become a powerful tool for shaping not only our children's health but our emotional resilience as well. This episode peels back the layers of how proper nutrition can be a game-changer for your mood and mental well-being. From the four essential pillars of self-care to the sneaky ways hunger can hijack our happiness, we journey through the landscape of eating with intention and understanding. We'll tap into why a balanced diet isn't just for keeping our waistlines in check, but for fostering a stable and positive mental state. Listen as we discuss the surprising links between food and feelings, and how simple changes in our pantry could lead to profound shifts in our daily emotional climate. Embrace a love affair with food as we discuss how to foster a positive relationship with eating, using affirmations and self-compassion to guide the way. This journey is about adding joy to your diet rather than restricting it, allowing your body's intuition to lead you to choices that enhance both your physical and mental states. Together, we'll explore how embracing a whole-foods-based lifestyle can be a transformative experience that goes far beyond the plate, with lasting impacts on our emotional resilience and the way we lead our families. Join me, and let's eat our way to a more vibrant, emotionally balanced life. If you'd like to get the show notes for this episode, head to: https://leighgermann.com

As we're learning to set boundaries. We have to make those hard decisions- who we say yes to and who we say no to. In today's episode, we're learning how we can handle disappointing others as we're setting those boundaries and the genuine struggle that comes with the territory of saying no. I delve into how commitment and fairness can lead us down a path of overextension, and why the fear of judgment often keeps us trapped in a cycle of pleasing others. We talk about the uncomfortable but essential practice of disappointing others to safeguard your own well-being and how to navigate the intricate dance of managing others' expectations while staying true to ourselves. There are strategies to help you balance your desire to support those around you with the absolute need to honor your personal limits. By the end of our time together, you'll understand that it's not only acceptable to prioritize your needs, but it's also crucial for maintaining healthy and genuine connections. If you'd like to get the show notes for this episode, head to: https://leighgermann.com

Have you ever set a New Year's resolution, only to drop it in just a few weeks? If you have, you're not alone. Today we're talking about setting goals that we care about and that we can reach. We peel back the layers of motivation and look at how shifting our drive from fear to love can create a sustainable path to success. We also talk about the concept of tiered goal setting, a compassionate approach that accommodates the ebb and flow of life. We explore the balance of ideal, realistic, and survival goals, ensuring that even amidst challenges, our actions remain rooted in what we value. This episode isn't just about setting goals; it's about embracing growth and finding joy in our progress! If you'd like to get the show notes for this episode, head to: https://leighgermann.com

As moms, we're in charge of everything, and when life gets busy, we can just run out of gas. In today's episode, we're talking about ways to put a little gas in our own tanks. This episode is your permission slip to put yourself at the top of your to-do list. Join me as I unpack the "self-care five plan"—my personal game-changer for infusing self-care into the chaos of motherhood. You'll hear how small, consistent acts of nourishment can keep you from hitting empty and ensure you're not just surviving, but thriving amidst the busy-ness of life. Discover the profound difference a mere five minutes can make when you're consciously refueling your spirit, mind, and body. We explore practical tips and techniques to seamlessly integrate self-care into our daily routines. From the simplicity of mindfulness and breathwork to the profound impact of connecting with others, nature, or a higher power, these strategies are more than just a respite; they're a lifeline for preventing burnout. If you'd like to get the show notes for this episode, head to: https://leighgermann.com

Ever noticed how your thoughts can sometimes feel like the captain of your ship, steering your emotions and behaviors? It's a universal phenomenon. Negative thoughts, although uncomfortable, are part of our existence, serving as our brain's personal bodyguard. However, it's important to remember that we don't have to believe everything we think. This week, I’m taking you on a journey to understand and manage those pesky negative thoughts. We'll be dissecting how they influence our emotions and physical well-being. Spoiler alert: they have a significant impact! But fear not! By distinguishing factual thoughts from distorted negative ones and discussing ways to reframe common negative thought patterns, we'll equip ourselves to sail through even the stormiest waters of the mind. If you'd like to get the show notes for this episode, head to: https://leighgermann.com