THRIVE with Whole-istic Healing Co.

EPISODE 28 - The ARMER Technique for PNDA

EPISODE 28 - The ARMER Technique for postnatal depression & PNDA
I write in my book ‘Shining The Light on PND – The Journey From Darkness To Healing From Postnatal Depression’ about this ARMER TECHNIQUE.
Acronyms are ALWAYS a helpful way to remember IMPORTANT points easily and succinctly; which is SO crucial when you are grappling with anxiety, insomnia and the not feeling yourself.
It is an acronym to help you get through and to THRIVE through this chapter (and remember it is only a chapter and not your entire book…I promise!)
 
ARMER Technique: (save and print so you can refer to it anytime! Stick it on your fridge, mirror or bedside table)
A sk for help from your partner, family and/or friend (SPEAK UP!)
R each out to health professionals for help (GP being the first port of call or your OB)
M ake a commitment statement to your recovery; helps to keep accountability AND reminds you of your WHY when things feel too much
E xercise; partake in postpartum stage specific exercise to enhance endorphins and general wellbeing and PRANA (life-force energy) in your body. Make it a daily priority; not for weight loss or exertion however
R est and partake in rejuvenation practices; we must rest our body, mind and soul.
Look into depletion post-birth, the VATA imbalance from an Ayurvedic perspective. We need to give time and space to nourish and replenish our body
 
(4.55) I briefly explain story and background to give context of all of this for those new to the podcast!
(8.53) Run through statistics of PND and PNDA as well as a whole list of symptoms
Symptoms can include but are NOT limited to;
Inability to concentrate or make decisions
Anger or frustration
Feeling no emotion or low and numb
Feeling teary or sad all the time
Lack of interest or pleasure in things normally enjoyable; even time with your baby
No motivation, no energy
Changes in sleep; sleeping too much or not able to sleep at all
Changes in eating; eating more or less than usual
No hope for the future
Feeling like you are unable to cope and things are too overwhelming
Feeling very teary or emotional
Feeling isolated, alone and disconnected from others
Having thoughts of self-harming or harming your baby
Anxiety
Heavy and clouded feeling in the head; cannot think clearly
Losing confidence
Fears of being alone or fear of being around people
Feeling like your baby does not love you or that you don’t love your baby
Inability to do regular everyday tasks
Disconnection from your baby and children; lack of connection and emotion
Inability to function which makes everything feel difficult and overwhelming
Feeling like there is no way out, stuck, no hope or nothing will get you out
Loss of joy, emotion and pleasure in things you normally love
(14.32) I speak into the motivation of WHY I wrote my book, devised this acronym, podcasts, blogs, meditations, children’s book etc., as well as the purpose behind the ARMER technique!
(15.27) Summary of the ARMER technique; and then I go into each aspect of it in detail below;
(17.18) A is for ASK for help from your partner, family and/or friends…I give you permission to SPEAK UP!
(20.20) R is for REACH out to HEALTH PROFESSIONALS
(25.12) M is for Make a COMMITMENT STATEMENT
(28.54) E is for EXERCISE; make it a daily priority and I speak into this from a scientific and Ayurvedic perspective
(36.29) R is for REST and partake in REJUVENATION practices
My genuine hope is that this is a ‘GO-TO’ technique to be known by anyone having or who has had a baby, so that the basic action steps to help move towards recovery can be remembered EASILY!
Action will allow you to move forward and to become one step closer to living your best life!
I invite you to visit our Whole-istic Healing Co. platform, which is a hub of information for ALL things #perinatalmentalhealth; with blogs, books and more!
The pearl to practice this week is to print the sheet and keep somewhere easily accessible and to share it with anyone who you feel may benefit.
Sending you all my love and strength
xxx
Namita

EPISODE 27 - 2023 GOAL SETTING!

EPISODE 27 –2023 GOAL SETTING!
SHOW NOTES:
This episode is ALL about setting goals for 2023!
Why are goals important?
They allow for your actions to have INTENTION.
They also provide; direction, focus and clarity.
They also allow an opportunity to check in on what IS and what ISN’T working, which is great!
I speak into the concept that whilst goals are important, I am mindful about not letting the present disappear in ‘hope’ of the grass being greener when X, Y or Z is achieved.
It IS about the journey; the small steps and not thinking that you will be happy ‘when’ something is realised, but only within the now.
What are mine that I have set?
I chat about the PDF downloadable worksheet (download here now!) that I have created to write through your goals. I find it clear and helpful…and I would love for you to set yours too!
I always segment my goals into MIND, BODY and SPIRITUAL goals, with action steps specific to those.
I then write my non-negotiables.
I then write my self-care strategies that I will ‘GO-TO’ or employ.
I remind myself of the signs that my body tells me through signs and symptoms and then lean into what it is telling me.
I then chat about my Summer musings and reflections!
What is your WHY behind your goal?
What is driving your need to fulfil this goal?
Is it from a space of lack? Not feeling enough? Feeling like it may compensate for something else?
What is the motivation?
I believe it is the energy behind the motivation and what DRIVES it, that is going to either feel GOOD or NOT…
What is going to make you THRIVE and comes from a heart centred space?
For example; meditation; is it coming from a space of feeling you are worthy to connect with your higher self, to switch off the information overload vs feeling like you ‘have to’ or have been ‘told to’. Both of these motivations feel very different.
What do setting goals allow for me?
For me, I need structure and routine somewhat. It grounds me.
I live a little bit compartmentally. I need little wins to feel like I am being purposeful and productive; not too much though…much like Goldilocks!
In time, I have come to give myself GRACE. I accept that our life is not ordinary and we have lots of balls in the air ALL the time.
I allow myself to put one step in front of the other.
For example, right now, my husband is overseas for business. I acknowledge that I don’t; need to be the best mum, have an immaculate house, ironed clothes, meals made from scratch, exercise to my capacity, work, maintain the businesses and do homework/sports/extra-curricular activities/comps/ tournaments etc.
I give myself grace…that I will do my best at any one time.
There is no one who will pat me on the back and say ‘Wow, well done Namita, you did ALL that in a day…everyday?’
Because there is no one to impress. There is no ‘end destination’ to have achieved or arrived at.
All that I can do, is be present. Observe how I am feeling; what my body, mind and soul is telling me and to do my best.
I grant myself the grace that I deserve.
So; in the spirit of sharing (from the downloadable sheet);
My 3 words for 2023;
Spaciousness (not filling every waking moment with an activity)
Vitality (energy, health, nutrition)
Abundance (time, purpose, service, connection and love)
My Non-negotiables
Exercise, journaling, meditation, reading, time and space for work which is my dharma.
Asking or paying for the help that I need.
Balance between alone time and connection time.
Signs from my body to observe:
Inflammation (watch my reaction to alcohol; respect my temple enough to not ignore her)
Carrying tension in my shoulders, shallow breathing, ‘holding on’.
Being in my sympathetic nervous system all of the time and being a slave to the imaginary time pressure that we subscribe to.
Self care strategies:
Acupuncture monthly, massage when needed, taking long baths, going to the ocean, silent coffees, phone off, T.V off, silence, pausing and reading.
The mindful moment of the week; is for you to sit with your thoughts and set out your goals…and put it somewhere you can refer to it regularly!
xx Namita
 
 

EPISODE 26 - GROUNDING GUIDED MEDITATION

EPISODE 26 – GROUNDING MEDITATION FINAL EPISODE FOR 2022
SHOW NOTES
This week is a short and sharp grounding meditation to help NOURISH and SOOTHE the nervous system.
One to tap into whenever you feel the need to.
For relaxation.
For grounding.
Light a candle….
Do it after having a bath…
Do it whilst sitting on the grass or in nature…
Whilst going for a WALK...
Drop the Scheduling…
Drop the ‘TO-DO’ lists…and just BE.
Step into the POWER and STRENGTH that lies within you…
 
I speak into GRATIUDE and my gratitude for the year that has been…and my WISH for the year that will be.
 
(10.11) I then walk you through a GROUNDING MEDITATION
 
I hope you enjoy
 
xx Namita

EPISODE 25 - TIPS TO GET THROUGH THE ’SILLY SEASON’

EPISODE 25 – TOOLS TO GET THROUGH THE ‘SILLY SEASON’
SHOW NOTES
Today’s episode I run through WHAT I have noticed within my body and system leading up to the ‘SILLY SEASON’…and the INSPIRATION behind this episode.
I also then run through 10 strategies to help you get through the SILLY SEASON with JOY…EASE…LIGHTNESS and use it as an opportunity to RE-SET and recalibrate!
 
(3.08) I run through what I have observed within myself
(12.35) I run through the 10 strategies as a summary
SCHEDULING VS OVER-SCHEDULING (14.02)
BOUNDARIES (17.47)
TIPS FOR ‘TO-DO’ LISTS (20.42)
OVERSTIMULATION (25.39)
ALCOHOL AND NUTRITION (29.29)
MOVE YOUR BODY (34.26)
REMOVE ANY GUILT; ANY EMOTIONAL TOXINS/’’AMA’ IN AYURVEDA (37.25)
DO ACTIVITIES TO SUPPORT YOUR NERVOUS SYSTEM (39.24)
USE THE NEW YEAR AS A WAY TO ‘RE-EVALUATE’ AND ASSESS YOUR LIFE/ ROUTINE ETC. (41.50)
CONNECTION (43.28)
(43.59) I then run through where to find the list of RESOURCES if you are feeling OVERWHELMED with PNDA, mood related conditions…and I run through some names of resources and the LINK to direct you EXACTLY of where to go
 
RESOURCES/SUPPORT LINK
 
I speak into NOT wearing a mask during this time…and that it is perfectly normal and OK to feel the way you do…this is a beautiful gentle reminder of WHO and WHAT you are, HOW MUCH you matter and some gentle words of encouragement to give you the strength to keep going
 
xx
Namita

EPISODE 24 - MIDWIFE GAIL ON ALL THINGS MIDWIFERY

EPISODE 24 – MIDWIFE GAIL FROM ‘THE NESTING HUB’
SHOW NOTES:
This week I cat with the wonderful Endorsed Midwife Gail Colquhoun from ‘The Nesting Hub’. We chat about ALL things pre-pregnancy, pregnancy and post-partum.
We unpick all of the aspects and benefits of CONTINUED MIDWIFERY care, as well as ALL the burning questions that I have always wanted to ask an amazing midwife as herself!
I have boxed Gail’s information and contact details, and then list ALL of her helpful resources that she mentions in our chat.
I hope you enjoy this episode and gain so much out of her brilliant wisdom and expertise, as well as feel her passion for what she does as much as I did!
x
Namita
 
BIO of GAIL COLQUHOUN:
Gail is an Endorsed Midwife and Clinical Educator at ‘’The Nesting Hub’’ - a holistic, family-centred, individualised pregnancy, birth, and postnatal service, based on the Northern Beaches of Sydney.
As an experienced and passionate Midwife, Educator and Researcher, she has a career that spans 24 years, both in her homeland of Scotland and for the past 10 years here in Australia.
With knowledge and experience in all aspects of prenatal, birthing, and postnatal care, in both hospital and home settings, and across public and private services,
Gail understands that every woman, birthing person, couple, pregnancy, birth & postnatal journey is different, and, as a midwife, she plays an integral part in providing safe, holistic & effective, evidence-based midwifery care, along-with support, advocacy, education, empowerment and understanding, across the continuum.
Credentials:
1998 - Diploma in Midwifery Studies (Merit) 2000 - Bachelor of Science in Midwifery (Distinction)
2020 – Masters’ Degree in Clinical Education 2021 - Prescribing for Midwives Certification, Endorsement Status and Notation on AHPRA Midwifery Registration which allows me to prescribe medications, and to carry out all clinical midwifery care (including home-birth) in a home environment, within my private practice, The Nesting Hub, having been issued with Prescriber and Provider Numbers, and it has allowed MIGA Insurance to be initiated.
The Nesting Hub; www.thenestinghub.com.au
 
LINKS:
https://gidgetfoundation.org.au
https://panda.org.au
https://www.cope.org.au
https://www.beyondblue.org.au
https://www.lifeline.org.au
https://www.breastfeeding.asn.au/
https://www.homebirthnsw.org.au/directoryhomebirthmidwives.html
https://www.homebirthaustralia.org
https://www.sms4dads.com.au/
https://beerandbubs.com.au
https://coreandfloor.com.au/
https://raisingchildren.net.au
 
USEFUL BOOKS:
Ina May’s Guide to Childbirth
Ina May Gaskin Ina May’s Guide to Breastfeeding
Ina May Gaskin Spiritual Midwifery
Ina May Gaskin Reclaiming Childbirth as a Rite of Passage
Dr Rachel Reed Active Birth  
Janet Balaskas Give Birth Like a Feminist
Milli Hill The Positive Birth Book
Milli Hill In Your Own Time
Dr Sara Wickham What’s Right for Me  
Dr Sara Wickham Gentle Birth
Gentle Mothering – Dr Sarah Buckley
The First Forty Days – Heng Ou
Baby on Board – Dr Howard Chilton
The First Six Weeks – Midwife Cath
Sleeping Like a Baby – Pinky McKay
 
PODCASTS:
Australian Birth Stories – https://australianbirthstories.com/podcasts
Midwives Cauldron – https://podcasts.apple.com/au/podcast/the-midwives-cauldron/id1523178579
The Great Birth Rebellion – https://www.melaniethemidwife.com/podcasts/the-great-birth-rebellion
Birthful - https://birthful.com/podcastinfo
Doing it at Home - https://diahpodcast.com/listen
40 Weeks Pregnancy Podcast - https://pregnancypodcast.com/week
Happy Homebirth - https://www.myhappyhomebirth.com/podcast-2
Pure Parenthood - https://purebaby.com.au/pages/pure-parenthood
Baby Talk - https://www.abc.net.au/radio/programs/babytalk
Mindfully - https://www.listennotes.com/podcasts/mindfully-abc-radio-Pu-wZtq3bB0

EPISODE 23 - THE POWER OF ’FAITH’ TO GET YOU THROUGH DARKNESS

EPISODE 23 - THE POWER OF 'FAITH' TO GET YOU THROUGH DARKNESS
This week’s episode is a short and sharp on, and is centred around the power of ‘FAITH’ to get you through the dark time.
I use the term ‘Faith’ loosely and it can be filled in with whatever term or aspect that resonates with YOU! It could be spirituality, mindfulness, nature…or a particular religious’ doctrine.
This episode is not designed to be controversial…it is not specific about a particular sect or designed to convert anyone!
It is simply speaking into harnessing this concept of faith in something bigger than ourselves, in allowing us to feel more internal strength and power.
It is something that I utilised during my experience with PND and it gave me the strength to keep holding on…and I still utilise today to internally fuel me.
I speak into many aspects of it…nature, music, dancing…anything embracing the ‘divine feminine’ and flow energy…this aspect of surrender and trust…and hope that it is a tool that you can call upon if and when you need it…or simply be a reminder that the tool of faith is there to access if it is something that you have used before…now may be a beautiful time to utilise it.
I hope you take something away from the episode!
Enjoy
x Namita
(0.20) I chat about how this episode is not designed to be controversial because that is not my nature or what I tend or like to do!
(1.47) It is speaking into this concept of having ‘faith’ in something bigger than ourselves…and I allow you to fill in the blank as to what that ‘something’ is
(3.07) I speak into MY personal experience and the feelings that I embraced at the time…this feeling of SURRENDER…TRUST…and how it made me feel inside
(5.41) I believe it is this mindful and beautiful INTENTION of faith that enables us to feel grounded…and helps to abdicate the pressure and stress of the situation
(6.03) I speak about NAMI; National Alliance on Mental Illness and I read out their take on spirituality directly from their website. This is the link below;
https://www.nami.org/Blogs/NAMI-Blog/December-2016/The-Mental-Health-Benefits-of-Religion-Spiritual
I also joke because my friends and husband call me NAMI too, which is short for Namita!
(8.06) I also speak into MUSIC and how the power of emotion, connection and the FEELING aspect of it is so powerful and helps this heart and brain connection.
The two artists that I speak of personally resonating to ME…and not necessarily you…are;
SNATAM KAUR
KRISHNA DAS (in particular the MA Durga song)
(13.05) I also suggest singing in the shower…dancing like no one is watching…essentially connecting to any soulful activity that is going to enhance this SHAKTI; this internal mother goddess power energy within…this divine feminine strength…and the HOW or WHAT may look different for each of us!
(15.38) I speak into doing and connecting with as many heart centred activities that bring joy, love, connection…this ‘spark’ of life so to speak!
(17.31) The PEARL TO PRACTICE this week, is that if you have utilised faith previously, to bring it out of your tool belt again…and practice it daily…reflect on how you feel after doing it daily for a week and compare it to how you felt the week before…do you feel better?
 
 

EPISODE 22 - SHOULD IGET A BLOOD TEST IF I HAVE POSTNATAL DEPRESSION?

EPISODE 22 – SHOULD I GET A BLOOD TEST IF I HAVE PND?
SHOW NOTES:
This week’s episode, I dive into all of the questions and musings about blood tests and postnatal depression…There a lot of ‘food for thought’ points and ponderings that I go through!
I dive into my full investigations with an Integrative GP, as well as an amazing resource by Dr Oscar Serrallach and direct you to his amazing book.
(0.52) I start off the conversation with the premise that I cannot demand anything from your doctor, as this is not the point of this podcast! It is planting a seed of thinking of it as an option; but not coercion from me at all!
(1.55) I chat about how baseline blood tests may indicate a ‘root cause’ for underlying symptoms; such as thyroid conditions, low iron or B6 as some examples
(3.49) Investigating alcohol use, drug use or misuse may be an underlying cause of anxiety and depression so looking further into the root cause can be so important
(4.25) Investigating adverse effects or side effects of medication may affect mood, for e.g. corticosteroids, so a pharmacist can help you with the investigations as well as your GP
(5.51) The importance of looking at the BIOPSYCHOSOCIAL aspects is so important and I dive into this further
(8.18) I launch into the ‘why me?’ ponderings and chat about this…and I write a lot about this in my book ‘Shining The Light on PND – The Journey From Darkness To Healing From Postnatal Depression’
(10.56) I go through my Integrative GP tests that I had and chat about my ponderings about them!
(14.14) I dive into the potentialities of my tests and were there predisposing deficiencies that made me a candidate for PND? Lots of musings!
(15.04) I chat about my curiosity of the link between PND and menopause anxiety and depression? Again more musings!
(17.08) I chat about Dr Oscar Serrallach’s book ‘The Postnatal Depletion Cure’. I heard about him after listening to him on the Melissa Ambrosini podcast and loved his findings and book! I encourage you to read it if you are interested in this aspect…highly recommend!
(18.57) I chat about the Ayurvedic perspective of balance after childbirth and the similar link to the findings of Dr Oscar Serrallach…all very interesting!
(21.05) I chat about my interest and curiosity into more research about ALL things biochemistry and pathophysiology in regards to perinatal mental health!
(21.42) My vision and hope for the future of PND with more research and understanding
Lots of thoughts and ponderings here; but hope you enjoy this episode!
 
x Namita
 

EPISODE 21- WHEN SHOULD I SPEAK TO A GP?

EPISODE 21 – WHEN SHOULD I SPEAK TO A GP?
SHOW NOTES:
This week’s episode is stripping down exactly when to see your GP. This is as a mother, father, grandparent or for a child, and I spell out exactly when to see a GP.
I also run through when to visit the Emergency Room (ER), what to do in an After Hours situation and also when to call 000 according to Ambulance NSW’s directives (these numbers are for Australia only!)
My passion is about enhancing health literacy and to share information to help you THRIVE in your life!
(1.20) I dive into my passion about enhancing health literacy within the community
(1.45) My hope is that this podcast can reach more people or those people that I may not necessarily have reached to help broaden health literacy
(2.17) Episode 11 was about ‘When to speak to a Pharmacist?’ and nutting out exactly what we do; so this episode is similar but about when to chat to your GP
(2.56) I also dive into what to do After Hours, when to go to the Emergency Department and when to call 000
(3.38) I briefly chat about different billing arrangements
(5.10) I chat about the benefit of establishing rapport with your GP and how it can help
(7.19) I chat about the great relationship I had with our family GP growing up and would love to have the same for our boys!
(7.41) The first is going to the GP when symptoms are not resolving either on their own, with medication, or are lingering and I go in deeper about this
(8.47) To go for a child under 2 or someone over 65 and the reasons WHY
(9.41) Trusting your gut instinct as a parent about your child and I delve into this
(11.21) My mantra is ‘If in DOUBT…CHECK IT OUT!’…I live by this and recommend this to all patient’s and apply it in my own home too!
(11.44) For chronic conditions
(12.12) For mental health; GP’s are an AMAZING first point of contact for this
(13.07) With parenting; any perinatal specific concerns, feeling low in mood and unable to cope, the GP is the best place to start the conversation
(13.48) I chat through some simple strategies to help you if you are seeing a GP for mental health; to help you get the most out of your appointment as well as to feel more comfortable
(14.13) When you find out that you are pregnant, a GP is a great place to go!
(14.49) Vaccinations (childhood and travelling) and injuries
(16.57) I chat about fevers, which is over 38 degrees Celcius
(18.01) Chat to your GP about symptoms that we may take for granted; they can be recurrent or longstanding but to not ignore them as we often do!
(18.53) I chat about chronic conditions such as diabetes and regularly seeing your GP to help you get the best outcome for your health so that you can THRIVE!
(20.30) I give women’s health and men’s health examples as to when to go to a GP
(20.57) I dive into GASTRO
(21.57) I dive into COLDS
(23.07) I dive into CONJUNCTIVITIS
(24.21) I dive into DEHYDRATION
(26.18) I chat about After Hours situation and where to go
(26.40) The Health Direct number is 1800 022 222
Their website is www.healthdirect.gov.au
(27.24) If you use social media, I recommend Dr Preeya Alexander from ‘’The Wholesome Doctor’’. She does amazing posts, live videos about trending topics and health concerns. She is also on Good Chef Bad Chef, so here is her link for a reputable GP that is in the space of social media!
Her instagram handle is ''thewholesomedoctor'
(29.13) I dive into when to go to the Emergency Room (ER)…in Australia
(30.01) I dive into the Ambulance NSW’s directives of when to call 000 (in Australia)
(31.00) Lifeline is 13 11 14
(31.17) The Poisons Information Centre is 13 11 26
(32.33) This week’s MINDFUL MOMENT, is to save the 3 numbers in your phone…you have 3 new friends now!
It also is to research GP’s around you and one that you resonate with if you have not got one already. It is easier to find one when you do not urgently need one so you can decide who may be best for you and your family.
 
Thank you so much!
x
Namita

EPISODE 20 - PERINATAL MENTAL HEALTH WEEK BONUS EPISODE

EPISODE 20 – PERINATAL MENTAL HEALTH WEEK
SHOW NOTES:
This week from the 6th to the 12th November, it is Perinatal Mental Health Week in Australia.
This episode is ALL about this amazing collaborative initiative and HOW important it is.
Visit the official website for AMAZING information and links to ALL of the amazing partners; at www.pmhweek.org.au
(0.25) I explain this initiative, how there are 47 official partners in this amazing collaboration!
(0.42) The collective theme for the week is ‘We’re here, we get it’
(1.23) I explain how this week is acknowledging and appreciating that PREGNANCY and the POSTPARTUM period is unique, and there are; biochemical, hormonal, physiological, physical, emotional and social changes that occur
(3.18) The week will have DAILY themes for you to ponder, consider, self-reflect and then direct you to resources should you feel you need further support around it
(4.16) The current statistics in Australia is that 1 in 5 mothers, 1 in 10 fathers will experience PNDA; which equates to around 100,000 parents in Australia each year!
I highlight how the sheer number of this illustrates how prevalent it is…and how you are not alone in your journey…which can provide some much needed respite
(6.03) I share my personal story and experience, as well as dive into why I am so passionate this as a pharmacist yes, but also through lived experience and the WHY I am passionate about enhancing health literacy and to create resources to fill the voids that I experienced
(12.55) I chat about the significance of having the BEST, BRIGHTEST and most skilled organisations collaborating together on this with unity for such an important AWARENESS campaign
(16.13) I recognise how unique it is for ALL people; the causes, triggers, symptoms and treatments…and chat about this
(18.13) I dive into how or what to recognise within yourself or in your partner that may indicate a change in how you are feeling
(20.15) I go into how chatting with your GP is an EXCELLENT first point of contact, as they can refer you to exactly where you need to go to receive the support and resources that you need
(21.26) Jump onto the website; www.pmhweek.org.au and click on the individual partners for further information. If you use social media, then the #pmhw is the one that will be utilised for posts and awareness information
(22.10) I run through the partners who are collaborating this week!
(26.40) I speak into this compelling message of HOPE, and I encourage YOU to speak up and walk towards your recovery…I speak into how DESERVING you are of recovery and I remind you of the light that is eternally within you and to never forget it
LINKS TO RESOURCES:
www.pmhweek.org.au
www.wholeistichealingco.com
Shining The Light On PND – The Journey From Darkness To Healing From Postnatal Depression
 
My Mummy After Our Baby
 
Guided Meditation Album
Sleep Album
 
 
 

EPISODE 19 - CONSISTENCY VS ’ALL OR NOTHING’ MINDSET

EPISODE 19 – CONSISTENCY VS ‘ALL OR NOTHING’ MINDSET
SHOW NOTES:
This week’s episode is all about the mindset of ‘Consistency VS the ALL or NOTHING’.
It is something that I personally ebb and flow through; so wanted to speak into this today…in hope that it gives respite if you have similar tendencies and what I have learned from reflecting upon it…many times!
(0.15) This is the FIRST video solo podcast, so if you prefer to watch me talk if you are a visual person, then hop onto the Whole-istic Healing Co. YouTube channel and watch here: https://www.youtube.com/channel/UCX4YMnJIPEM2H2iJnABnJMA
(1.26) I chat about how I write a whole chapter on different MINDSETS in my book ‘Shining The Light on PND’, and this ALL or NOTHING mindset was one of them
(1.59) It can pertain to ANYTHING! Fitness, eating habits, alcohol, studying, cleaning; you name it! Yet, it is this principle of being on either end of the scale of either doing it ALL and feeling exhausted from it, or by leaving it because it feels too much, but it ends up piling up!
(2.55) I speak into how it has recently presented for me and is rearing her ugly head! It is something that I ebb and flow from encompassing, because I do know that I don’t THRIVE by encapsulating it, yet, it does often pop through again if I am mindfully observant!
(5.35) I speak into how the letting it pile up by doing nothing, results in a huge feeling of OVERWHELM
(6.51) Breaking this mountain into ‘small bite sized pieces’ is my motto; i.e. consistency and allowing it to be manageable and achievable are key here!
(8.32) My disclaimer is that I speak into my experience and reflections, and that I am a pharmacist and not a counsellor or psychologist! I always advocate for speaking to a trained GP or psychologist in all behavioural matters; so if this is something you resonate with, to chat to your health care team to investigate further strategies.
For perinatal specific concerns, I am a huge advocate and ambassador of the Gidget Foundation, who do amazing work in ALL things PERINATAL and psychology is there bread and butter!
(9.42) I speak into how this mindset works for me, what it brings me, as well as how it does and does not serve me
(12.34) I speak into HOW we can make things in bite sized pieces
(15.22) I chat about fitness as an example
(15.53) I speak into the latest PubMed article about how it takes 66 days, or roughly 10 weeks, which is 2-3 months for a behaviour to become a habit (vs the initial thought of it taking 21 days)! The link to the articles about this time frame are;
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3505409/
https://jamesclear.com/new-habit#:~:text=On%20average%2C%20it%20takes%20more,to%20form%20a%20new%20habit.
 
(18.09) I dive into the Ayurvedic principle as I always do to give understanding from this perspective
(20.18) This week’s MINDFUL MOMENT is to look into any area of your life where you may be exhibiting this ‘all or nothing’ approach, and reflect as to HOW it is working for you…
If you feel that it is not serving you, then I ask that you look at strategies into HOW to make it into ‘bite sized’ pieces.
 
A short and sharp episode this week, but I hope you take away some juicy pearls to look into if you resonate with it!
Enjoy!
x Namita