Intro: Welcome to Unlock Your Well-Being. The podcast that teaches you the simple keys to health and happiness so that you can grow as a human being into a well-being. And now here's your host, author, certified wellness coach, mother, and wife, Alisha Leytem.
Hello friends, welcome back to the show. I’m your host Alisha Leytem and in today's episode I am going to share with you 3 wellness behaviors that I highly encourage and recommend that you do on a daily basis to take care of your mental health. Okay? And before we dive into what these 3 behaviors are I have a really exciting announcement that I want to share with you and and I am also going to be pulling a card for you, that you can lean into. That you can use as your affirmation to hold onto for the next week until our next episode comes out. Because we have new episodes that are released every Friday. If you're enjoying the show and you are returning to listen and you're liking it please consider subscribing. Consider giving us a 5 star rating and leaving a written review, it really helps the show. So if you’re enjoying it I would love for you to consider doing that.
Okay. So the announcement. Have you ever felt in your life that you are just so drawn to creating and doing something that like it almost feels like you were pulled to do it and it wasn't really you had to try it all it just happened and it came out of you and it just like, it's like a magnet pulling you towards doing something.
Maybe it’s taking a leap and applying for a new job or you know pitching yourself for a raise or releasing a new program or just you know taking a chance and messaging someone. You just kind of feel this pull of I didn't even think about it, it just came through me. I really believe that those experiences and moments and times like that are very divinely guided and divinely led and highly, highly intuitive.
The reason I am sharing this with you is because this is what kind of happened over the last month I would say. And I have been very divinely guided and led to create and release a brand new coaching program, okay. And this is exciting because I haven't released a new coaching program in a while because I have been focusing a lot of my time and energy on creating my workshops, coaching for corporate teams, and my wellness strategies. You know, really focusing on the corporate side of things for me. Which is great and I love it. And believe me it's growing and I am continuing to do that. But I just felt like I need to and want to offer a way to work with me if you're not a business, right?
Maybe you’re tuning in and saying well my company probably isn't going to invest in well-being right now, they are planning on it later on. I would love to work with Alisha right now and I’m just really, really feeling led to transform my life and really develop stronger resilience levels and just give myself a well-being promotion, okay? So, that is what the announcement is.
I have created a one year group coaching program, it's like a hybrid group coaching program, based on my framework to well-being.The Six G.O.L.D Keys to Well-Being. And so I want you to just imagine this, I want you to imagine a year from now and you realized that in the past year your entire life has changed. You became so present for your family, you became so present for your team, you not only learned and developed the skills to calm your nervous system down, the skills to handle and deal with all of the stress with ease and grace.
You feel stronger in your mind. You are genuinely healthier in your body. All of those things that you have been seeking and desiring to make changes and they finally have stuck and you have finally integrated it. And your family is so grateful they can see the difference in you. Your team feels safer to come speak with you. Everything is more flow in your life.
And so that is a little visual that I want you to think about if you consider applying for this program. What the program is, it's called Resilient Reset your well-being promotion and it is a 1 year hybrid coaching program, so what this is you will work with me for 1 year to reset your resilience for a healthier body, a quieter mind and a more clear outlook on life.
Doesn’t that feel amazing? And the reason that it's one year it's that the truth is that transformation takes time. Unfortunately, there isn't a quick fix to increasing your resilience and improving your well-being. It just isn't something that happens overnight or even after one session or even after a month. Because life happens and their inevitable ups and downs, you know? Of life getting in the way and your journey to well-being and so, that's why I very, very strongly believe that 1 year together is that sweet spot to really helping you achieve the transformation that you deeply desire.
So what this all includes is you would get:
1. 12 months access to The Six G.O.L.D Keys to Well-Being program, including the training models and all the resources.
2. 2 monthly coaching calls with me
3. You get 2 mindfulness training sessions with me.
So in each of these coaching calls we’ll start off the call by teaching you and leading you through a mindfulness session so that you can get better at your mindfulness. So this might be a meditation, this might be a tapping session, breathwork. A combination of all of these really to activate and improve your mindfulness overall. You're going to get weekly feedback and support from me.
And this is a really, really big one, you get access to the private community. Because when you're on a journey to creating your own well-being lifestyle. Your life isn’t like anyone else, this isn't a cookie cutter program where it does these exact things and then this is how it’ll work out for you. It’s super customizable and achievable because we work together to create a very custom strategy for you based on your life, what's possible, what feels good to you, where you can habit stack. All these things that are super unique to you.
And in this private community you're going to have the opportunity to connect with other people who are going through the same transformation as you are. So then it's really powerful and valuable to have that space to go to, to connect for you know advice, feedback, support, it's just powerful.
I personally have been in so many powerful private communities in my own personal journey to well-being over the years and they are just, they’re life changing, truly. And then the last thing that you’re going to get is monthly leadership coaching. Because this is a program for leaders, so of course you want to improve your well-being so that you become a better leader.
I am partnering with catching leadership, which is a leadership and coaching company that my husband runs and we often partner together. Because leadership and well-being is just one in the same essentially. And so that's going to be a really powerful support and add on for you as well.
Now if this is something that you’re interested in I am offering the first 10 people who sign up as founding members. So you’re going to be able to enroll in this program at any time, okay? However, the first 10 people that enroll to begin it, to start it, are going to be able to be locked in at the lowest price I am ever going to offer because we are just kind of getting it started, getting it going, you know. So, that is a really huge opportunity for you, to be a part of, you know, the birth of this program that I was feeling very strongly and divley led to create for you. So, if you’re interested in this, click the link in the show notes to access the application form. We just need a little bit of information from you to see if it's a good fit with us to work together, for you to be a part of the community and from there we will have a little clarity call and get you started. We are going to be having our first session at the beginning of November of 2022.
Wellness Behavior #1: Press Pause Everyday
Okay, so let's shift gears here and let's pull a card okay? This is important to do regularly especially in these shows because it really helps you to pause for a moment. And the power of the pause is actually the first wellness behavior that is so vital for you to do on a daily basis to work on your mental health everyday. The power of the pause.
People are so busy in your day to day. You have a lot of responsibility. You have a lot of people relying on you. You have a lot of items on your to-do list, you have emails rolling in, constantly and most people will go through their day putting out fires all day long. All day long, all day long, all day long. And what this means is you’re just constantly giving okay? And if you don’t take a moment to give to yourself to pause, to connect within, to connect with your heart, to connect to the moment, to create space in your mind. Then it can feel extremely overwhelming to get to that place that is just too much up in the mind, right?
So pausing every day and finding a moment of peace, finding a moment of quiet, finding a moment to breathe, not being afraid of silence. Not being afraid to slow down for a few moments. We cannot be afraid to rest. Typically if we’re afraid to rest or if we are afraid to take breaks this is often seen as a trauma response to something that you have experienced in your life, in your childhood if it's not safe to slow down, it's not safe to be quote on quote always productive. And I really challenge you to start to see that pausing and getting quiet for a moment is part of your productivity. Rest is productive. Say it with me, rest is productive.
“Rest is Productive”
We are human beings, okay? We’re not human doings. And I’m sure you’ve heard of that before and if you haven’t, I’ll repeat it, we’re human beings, not human doings. And so, it is so important that we are able to connect to that being, who am I being and pausing to connect with that is a really powerful tool that will help you to improve your well-being, right? And in the pause, that’s where you can tune in, okay? And tune into your heart.
I even like to put my hand on my heart and just tune in. How am I feeling today? What do I need today? How am I speaking to myself? Am I being kind to myself? Am I giving myself compassion? Am I breathing? Am I grateful? Am I connecting to my higher power, remembering that I am a part of something so much bigger than myself? All of these things are so powerful for you and so in this pause that you each do, there’s multiple things you can do each day, you can meditate, you can pray, you can journal, you can pull a card, which I am about to do with you. As like a soul guidance, you know? You look in the mirror and say nice, kind things to yourself. You can simply stand outside and take a few deep breaths and intentionally breathe and intentionally pause.
Affirmation Of The Day #AOTD
So let’s pull a card, so this is my own card deck from all of the affirmations from my book, The Six G.O.L.D Keys to Well-Being. Which if you don’t have a copy yet, you can grab a copy on amazon. And I just ask as I am shuffling this deck that we receive the message and affirmation that serves the highest good of ourselves and everyone involved. So when you are pulling cards and one jumps out or falls out when you’re shuffling them, that's your card honey, just so you know. And that’s just what happened because you could probably hear it as it fell. Here is your affirmation:
“I honor my needs and am deserving of restful sleep”
Okay universe, we hear you, we are talking about rest and we are talking about honoring your needs. See how this all works here. I honor my needs and am deserving of restful sleep. I honor my needs and am deserving of restful sleep. This is the affirmation from in my book the first key of unlocking your well-being which is the key of sleep. I hope that, that serves you. I honor my needs and am deserving of restful sleep. I feel like it doesn’t really need any more explanation because I said all of it right before I pulled that card or the card actually jumped out. So that is, that's our guidance for today.
Wellness Behavior #2: Go Outside for 5 Mins/Day
Okay, let’s move on to the second daily wellness behavior to improve your mental health on a regular basis. So the second is, to make sure that you are going outside each day, okay? There’s two aspects to how this is so important to you.
The first is that we spend more than 90% of our lives indoors. That’s just the modern world that we live in. And when we spend too much time inside we have a deficit of the time that we spend outside. And when you're outside you’re outside your gaining access to the earth you're living on and the gift of nature's presence. There’s so much research that shows even just being outside surrounded by nature or even being near a tree or near some grass out in a garden is regulating your nervous system, relieving cortisol, relieving stress, powerful, just being outside. Just going outside. It reminds you of the present moment and it grounds you.
So, in your physical body when you are outside, especially making sure you can get sunlight within the first hour of your day. This actually helps you to reset your circadian rhythm, to reset at night. Which this came right back to our affirmation that we pulled for this episode. When you get enough restful sleep at night that is super important for your mental health as well. So getting sunlight within the first hour and going outside. It doesn’t count if the sunlight is like coming in through your window you want to actually go outside and take a really deep breath in.
The other thing about being out in nature or being out near a tree is some of the, the biggest benefits of being outside are actually what is in the air. All of the plant matter and constituents that are released from the tree that are just floating in the air, when you breathe that in, that is improving your physical health. And there is a lot of research that shows that breathing in nature can improve your gut health. And you know that your gut and brain are connected, so the healthier your gut is the healthier your brian is. Again, it's just all connected.
So, going outside for at least 5 minutes everyday, touching a tree, touching the grass, even just looking at a picture of nature if you can absolutely cannot get outside, can reduce stress for you. It helps you to stay connected and remember that you are a part of something bigger and it just kind of puts everything into perspective and it just makes you feel so much better. So, going outside on a daily basis will help you immensely.
This is actually why there's a whole key in my book on the key of nature. If some of you want to dive into this, I highly encourage you to read that chapter and this is why I host nature therapy sessions in my workshops and retreats for corporate teams because it helps you to reset. We are missing that huge, huge, huge part of the world, the outside world that we can connect to and regulate our nervous systems and help us to really step into that creativity and create that clarity, and confidence, and health that we are seeking. Just by stepping outside. In fact, I am hosting a half day retreat in a local area, Dubuque, Iowa, next week.
So actually this episode will be out on the day that I am hosting this retreat, so you won't be able to sign up by the time you hear this, but if you are interested in learning more about that, you can head to my website at alishaleytem.com.
Wellness Behavior #3: Exercise for 30 Mins/Day
So, the third wellness behavior is, what do you think it is? It’s working out.
So what we found is that exercise is the perfect natural antidepressant. The perfect natural antidepressant. We found that when you regularly work out, you regularly exercise this can reduce your chances of experiencing depression by almost 50%.
And researchers found that if you exercise for as little as 30 minutes a day can be just as effective as a natural antidepressant. It increases blood flow to the brain, it increases endorphins, and it's one of the best ways to protect your brain and to improve your mental health and to improve your brain health and so moving your body. We are not meant to be sedentary all the time and sit in front of our computers for 10 hours a day, we’re just not.
We are meant to move, you’re meant to go outside, we’re meant to literally live on this earth, on this planet and be a part of it. We are all connected to everything and so this is just so important.
If you guys want to, actually I encourage you to, okay I am sure you all have a Netflix account, highly encourage you to go check out the new documentary that was released on Netflix recently about mushrooms. And about the power of how mushrooms are connected underneath the earth all over the world and how we’re all connected to it and it's just actually mind blowing. Trust me, go watch it, it's connected to everything I am talking about today.
So, yeah moving your body, moving your body 30 minutes a day. This can even be a walk, do not think that walking for 30 minutes a day is not exercise, because it is. It absolutely is, so just move, move, move. This is going to protect you and improve your mental health.
Do these 3 things everyday and you will see the difference. Pause and get quiet everyday. Reflect on how you’re speaking to yourself, make sure you’re being kind to yourself, connect with your spirit, pause, everyday. 10 minutes everyday. Get outside. Even if it's just a tree on the street. Go touch the tree. Go outside and breathe, 5 minutes, everyday. And move your body. Move, protect your brain. Recognize that you actually have so much power to feel really good. It’s all in your hands. Move in your body 30 minutes everyday in some way. There's another mantra for you. Everyday I move in some way. And these 3 things will make a really big difference on your mental health.
If you liked today's episode please, please, please consider giving us a 5 star rating and leave a written review, share this with a friend who you think would also enjoy this episode. And thank you so much for being here, if you want to connect with me, head on over to LinkedIn. Add me over there, we can connect on LinkedIn or on instagram as well.
And if you want more information on how we can work together you can head over to alishaleytem.com and our 1 year, hybrid coaching program, your resilience reset, your well-being promotion is now open and ready for you to apply to if you would like to be a part of this. And let me be your coach and really let you transform from the inside out over the next year together so that you can finally feel as good as you deserve.
I will see you guys next time. Namaste.