BBR #183: Self-Care and Holistic Practices for Therapists with Chris McDonald

Send us a textIn this episode, we're talking about the super fun experience of waking up with anxiety and how to handle that. Anxiety is often misunderstood as a disorder, but it’s actually a natural fear response—your body’s way of asking for change, for you to do something, for action. I'll get into how stress overflow triggers anxiety and how your perception of stress can either heighten or reduce its intensity... and how your actions change your perception. It's a fun little loop. Key points covered:Anxiety is a signal, not a flaw—it’s your body’s brilliant response to perceived threats.Understanding anxiety as a request for action, not a problem to suppress.How low stress tolerance can distort your perception of situations, increasing anxiety.Practical tools for immediate relief.The power of curiosity—shifting from a fear-based to a curiosity-based relationship with anxiety.Expanding tolerance for discomfort by sitting with sensations instead of avoiding them.Empowering you to take control of your responses.By the end of this episode, you’ll have actionable tools to work with anxiety. Action is the antidote to fear, start small and make it easy. Get in there and give it a listen for more! Support the showResources:Manage Your Stress MentorshipDiscovery call You can find more about Brain-Body Resilience and JPB:On the BBR WebsiteOn InstagramOn FacebookSign up for the BBR newsletter

Send us a textIn this episode, we're diving into why not everything in life needs to be a struggle. Sometimes, we bury ourselves in complexity without even realizing there's an easier way. Elevated stress can narrow our focus, hijacking our brain's capacity for rational problem-solving. It’s important to recognize that we don't need to make things harder than they have to be—life is challenging enough already.We'll also talk about the importance of picking one thing to prioritize. You can't do it all at once, and trying to follow every wellness trend or daily routine can overwhelm us instead of helping. There's so much information out there—some good, some not so good—and the pressure to keep up can be immense.Instead of trying to multitask or jump between different practices, it's more effective to pick one tool to work on and practice consistently. Building habits takes time and intention, and it's all about finding what works for you. Just because something works for others, or is even scientifically proven, doesn't mean it's the best fit for your needs. It’s okay to put down what doesn’t resonate.Join me as we explore letting go of unnecessary struggle, choosing simplicity, and finding the one thing that brings ease to your daily life. Let's focus on what works for you and build your personal toolkit from there.Takeaways:Not everything has to be a struggle—let it be easy.Elevated stress can limit our ability to see options clearly.Pick one practice to focus on instead of trying to do it all.Wellness is about what works for you, not following every trend.Building habits takes practice, consistency, and time.Remember: You don't need to do everything at once. Choose one thing, practice it, and let that be enough.Get in there and give it a listen! Support the showResources:Manage Your Stress MentorshipDiscovery call You can find more about Brain-Body Resilience and JPB:On the BBR WebsiteOn InstagramOn FacebookSign up for the BBR newsletter

Send us a textIn this episode, I share my deep anger, sadness, and fear after the execution of Marcellus Williams, man in Missouri, despite evidence of his innocence and racial bias in the trial. I didn’t release this episode yesterday because those emotions deserved space to be felt. This wasn't just another day; it was a reminder of the systemic brutality and indifference to life that echoes throughout our society.We live in a world where those in power do not seem to care, where our petitions and protests often feel futile. This execution highlighted the many other injustices we face daily: police brutality, mass shootings, and the state-sponsored violence that seems to carry no consequences. Today, I’m not offering a silver lining. I’m sharing my grief, my anger, and my fear because these feelings are real, and they deserve space to be. But I also want to clarify why I do this work—why I talk about emotional regulation and self-care. It’s not about numbing ourselves to the horrors of the world or pretending they don’t exist. It's about creating the internal space we need to remain human in the face of it all. When we can regulate ourselves, we have the capacity to experience joy, to build meaningful connections, and to fight for the change we need.We need each other. This society’s fixation on individualism is harming us, making us believe we don’t need community, but that couldn’t be further from the truth. How we treat ourselves directly impacts how we treat others, and this is the foundation of a connected, compassionate society.Give it a listen for moreSupport the showResources:Manage Your Stress MentorshipDiscovery call You can find more about Brain-Body Resilience and JPB:On the BBR WebsiteOn InstagramOn FacebookSign up for the BBR newsletter

Send us a textIn today's episode, we're diving deep into the "why" behind learning and practicing emotional regulation and nervous system care. These tools are more than quick fixes—they're about long-term growth and building new neural pathways that allow you to navigate stress, anxiety, and overwhelm with resilience.We’ll explore:Why it’s not enough to just learn how to use these tools, but also understand why they work.How small, consistent practices can lead to profound changes in how you feel, think, and show up in the world.The science behind stress responses, and how repetition and patience are key to teaching your brain and body new ways to react.Why knowing your "why"—your personal goals for practicing these skills—will keep you motivated when things get tough.This episode is a reminder that the journey isn’t a straightforward path but each step gets you closer to the lasting balance you're looking for. If you've wondered if these tools can truly change your life, this one's for you. Get in there and give it a listen! Support the showResources:Manage Your Stress MentorshipDiscovery call You can find more about Brain-Body Resilience and JPB:On the BBR WebsiteOn InstagramOn FacebookSign up for the BBR newsletter

Send us a textIn this episode, I dive deep into one of the most powerful tools we have at our disposal: breathwork. It's been a while since we've discussed the tools we use, and I want to revisit the one that I consider my anchor, both personally and in my work with clients. Breathwork is the most direct line of communication we have with our autonomic nervous system, and it's one of the most effective neurohacks available for managing stress, improving concentration, and enhancing overall health—and it's completely free.Key Takeaways:The Power of Breath: How controlling your breath can help balance your internal state, activate your vagus nerve, and signal your body to shift into rest-and-digest mode.Internal Solutions: Breathing techniques allow us to turn inward for solutions, using our natural resources rather than relying on external means like medications or numbing behaviors.Training Your Nervous System: By focusing on the breath and diaphragm movements, you can influence your autonomic nervous system, helping it respond better to stress.Sympathetic vs. Parasympathetic: Understanding the balance between the fight-or-flight response and the rest-and-digest system, and how engaging the parasympathetic pathway can calm your mind and body.Breathing Patterns as Communication: How your breathing patterns, mood, and mobility communicate the safety your body feels, especially first thing in the morning.Education on Breath: Despite its importance, breath is often overlooked due to a lack of education. Yet, it’s fundamental to managing stress and taking conscious control over our state of being.Historical Context: Controlled breathing techniques, such as Pranayama in yoga, have been used for centuries to influence health and well-being.Breathing and Emotions: How the cycle of stress and breathing can trap us in a loop, and how proper techniques can break that cycle.Immediate and Long-Term Benefits: Breathwork isn't just for immediate relief; it’s also beneficial for chronic issues like depression, anxiety, and PTSD, and helps rewire the brain’s stress response.Breathing Facts: Over-breathing can decrease brain blood flow by 40%, affecting areas responsible for memory, self-awareness, and time perception.Dysfunctional Breathing: Recognizing the signs of stressed breathing and understanding how it impacts cognitive function and stress levels.Actionable Steps:Start paying attention to your breath throughout the day. Notice when you hold your breath, breathe fast and shallow, or sigh and yawn frequently.Focus on breathing through your nose instead of your mouth.Practice intentional breathing exercises to help regulate your nervous system and manage stress more effectively.Join me in exploring how something as simple as breathing can transform your life and empower you to take control of yourSupport the showResources:Manage Your Stress MentorshipDiscovery call You can find more about Brain-Body Resilience and JPB:On the BBR WebsiteOn InstagramOn FacebookSign up for the BBR newsletter

Send us a textEpisode Description: In this episode, I reflect on recent visits with my family and how they've brought up deep feelings of inadequacy and the desire to prove myself. I’ve realized how much I’ve tried to show that I’m smart, successful, and have my life together—even though I know that no one really has it all figured out.I talk about the pressure I’ve felt to meet my family’s expectations and how it’s clashed with my own priorities, things that bring me joy but aren’t always understood or accepted by those closest to me. I also share the story behind a special tattoo I got in memory of my brother and how losing him has influenced my journey of self-discovery.This episode is about more than just family dynamics. It’s about the internal work of learning to be enough for ourselves, even when we feel judged or misunderstood. I discuss the importance of self-respect, emotional regulation, and living a life that feels true to who we are, rather than trying to fit into someone else’s idea of what our life should look like.Get in there and give it a listen! Key Topics:The challenges of seeking approval from familyThe significance of personal choicesThe impact of my brother’s death on my journey of self-discoveryThe ongoing work of self-acceptance and emotional regulationThe importance of valuing our own opinions over others’ judgmentsSupport the showResources:Manage Your Stress MentorshipDiscovery call You can find more about Brain-Body Resilience and JPB:On the BBR WebsiteOn InstagramOn FacebookSign up for the BBR newsletter

Send us a textWelcome back to another episode of the Brain Body Resilience Podcast! I'm your host, JPB, and today we're revisiting a topic that continues to resonate deeply. After recently speaking with an organization whose staff deals with community mental health, I was reminded of how critical it is to take care of ourselves, especially when we're overwhelmed and understaffed.In this throwback episode, we dive into the reality that many of us face—knowing what we should be doing to care for ourselves but feeling unable to do so due to time, energy, and resource constraints. We explore the importance of having a skill set to help you break free from a constant state of stress, worry, and overwhelm, and the necessity of choosing something different if you want different results.We'll discuss the responsibility we have to care for ourselves, even when the world around us seems like a dumpster fire, and how small, consistent actions can lead to significant change. I'll also share a recent experience that reinforced my mission—to help you realize that you don't have to keep living in stress and anxiety. There are simple tools and changes you can implement to make a difference in your life.Key Takeaways:Recognizing the importance of self-care, even in the midst of overwhelming circumstances.Understanding that knowing what to do isn’t enough; action is required to create change.The power of perspective in managing stress and how it affects your physiological response.Small, consistent steps are more effective than big leaps in making lasting change.You don’t have to live a life dominated by stress and anxiety—there is a choice.Call to Action: If you found this episode helpful, please share it with your friends, give it a like, and leave a review. Share it on social media, tag me so I can see it, and let’s continue to spread this message. Join me next week for another episode as we continue to explore how to create a life that feels good.Get in there and give it a listen!Support the showResources:Manage Your Stress MentorshipDiscovery call You can find more about Brain-Body Resilience and JPB:On the BBR WebsiteOn InstagramOn FacebookSign up for the BBR newsletter

Send us a textIn this episode I explore how our families shape us, contributing to both our traumas and our sense of self. We talk about the hidden scars of childhood neglect and the ways they shape our adult lives. Sharing my journey from feeling disconnected and alone to understanding and healing from abandonment trauma, I discuss the impact of growing up in a family where emotions were unacknowledged and dismissed. Understand how hyper-independence acts as a shield, a trauma response, and how breaking down these walls can lead to genuine healing and self-acceptance. Through years of self-work, therapy, and learning to regulate my emotions, I've begun to rewrite my relationship with myself and the world around me. Join me as I delve into the importance of emotional awareness, the challenges of hyper-independence, and the power of our brain's ability to change and heal. By the end of this episode, you'll have valuable insights into how the brain works, giving you the power to make more informed decisions for your mental health. Whether you've experienced similar struggles or are just curious about the ways family dynamics affect us, this episode offers insights, hope, and a reminder that you are not alone.Get in there and give it a listen for more! Support the showResources:Manage Your Stress MentorshipDiscovery call You can find more about Brain-Body Resilience and JPB:On the BBR WebsiteOn InstagramOn FacebookSign up for the BBR newsletter

Send us a textIn this episode, we dive into the tricky but essential process of building self-trust and its deep connection to how we experience anxiety and stress. Anxiety often stems from an overestimation of threats and an underestimation of our abilities to handle them. Naming your emotions and sensations in your body is one of the best ways to manage them effectively. Awareness allows us to bring control and understanding to our feelings, empowering us rather than leaving us feeling powerless. When we have a strong sense of self-trust, when we believe that we will be able to figure it out or handle the outcome, we are less likely to have so much fear come up. Building self-trust involves acknowledging and honoring our feelings and needs. When we dismiss or shame ourselves, we create an internal environment of threat, leading to unnecessary anxiety and stress. I talk about some of my personal struggles and insights with fear and anxiety and offer practical tools to help build self-trust so you can face your days without anxiety taking over. Get in there and give it a listen for more! Support the showResources:Manage Your Stress MentorshipDiscovery call You can find more about Brain-Body Resilience and JPB:On the BBR WebsiteOn InstagramOn FacebookSign up for the BBR newsletter

Send us a textIn this episode I'm talking about how stress and anxiety serve us. It may feel like these emotions are out of your control, simply burdens to bear, but over time, I’ve come to understand that these feelings are actually signaling unmet needs. We'll explore how our behaviors—like worry, anxiety, and hypervigilance—are often attempts to meet these needs, drawing on the theories of Abraham Maslow and William Glasser's basic needs (survival, belonging, power, freedom, and fun) By reframing our understanding of stress and anxiety, we can learn to manage them more effectively, This episode breaks down how unmet needs drive our behaviors and emotional responses, offering practical insights to shift our perspectives and build resilience.Understanding this can help us shift our perspective and develop skills to better manage these emotions. We’ll discuss how unmet needs can trigger stress responses and how recognizing these patterns can lead to healthier coping strategies. We discuss how this cycle can become a part of our identity, acting as a barrier to joy and pleasure. By identifying which of our basic needs are going unmet, we can break free from this cycle and transform our relationship with stress and anxiety. By the end of this episode, you’ll have a new perspective on your stress and anxiety and tools to address them more effectively. Support the showResources:Manage Your Stress MentorshipDiscovery call You can find more about Brain-Body Resilience and JPB:On the BBR WebsiteOn InstagramOn FacebookSign up for the BBR newsletter