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Rivers to Resilience will Inspire, motivate and transform you in building and leveraging resilience. Martina will interview Stellar guests including Leaders regarding their personal journey of emotional resilience whilst sharing how resilience can be leveraged in the workplace and in our personal life. Rivers to Resilience will explore transformational, evidence based strategies to build emotional resilience in the workplace and in your personal life. Martina will discuss scientifically proven strategies that lead to neuroplasticity and sustained change in the nervous system. Rivers to Resilience is guaranteed to revive, restore and refocus you
Episodes
Sunday Dec 31, 2023
Sunday Dec 31, 2023
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
(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 experiences. So what I want you to do is think about. I want you to name one challenge that you may have faced in 2023, and how you overcame that.
02:54
I'd like you to name one success of 2023. So what was that success? Maybe you secured a salary increase. Maybe you delivered a successful project and got positive feedback. Maybe it's personally. Maybe your health has improved. Maybe your friendships and social connections have improved. So what are those successes? And I want you to consider how can you build upon them for 2024, because it's important to always be looking towards the future. So it's being in the present and acknowledging your world wins, but building upon them, and that can enhance your resilience. So, when you're facing or when you face challenges, difficulties, stress which is all part of life you're able to draw upon your strengths because you've reflected, and that will provide a platform for success and a platform for building your personal resilience, and it will give you confidence in navigating through some of these circumstances that you might be facing.
03:58
So reflection can build resilience through insight and learning and that process of introspection that fosters a deeper understanding of your personal strength, so it increases your self-awareness, and that ties in with the first river in our rivers to resilience model, which is looking at self-awareness and enhancing that, and journaling can be completed, as has been mentioned in previous episodes of the podcast. Journaling can be used to enhance your self-awareness and to become more aware of your personal strengths, because sometimes we've just got to stop and take stock and review our journey, where we're at, what's working, what isn't, in order for us to succeed and to build our resilience. Also, this process of introspection gives you a deeper understanding of various that you maybe need to build upon and also coping mechanisms what's working for you, what allows you to thrive in life, what relationships, what friendships are working for you, what activities are helping you to thrive. And understanding how you've handled adversity in the past helps you to better prepare for future challenges, consequently increasing your resilience. And that's what our podcast is all about building personal resilience, helping you to thrive, helping you to feel motivated and inspired, and learning from others' journeys. And I know for myself this year it's been a pivotal year for me. I guess one of my successes has been I mean, one of many has been successfully delivering our Rivers to Resilience course and training to leaders across the UK, the global organizations. That has been one of our wins, consistently doing that and getting really positive, humbling feedback. So that's been a great win for us. But also recruiting associate staff that's been a great win that we're just building upon and looking at enhancing. And on a personal level, in terms of my health, that's been quite consistent and I've been working out looking after my health and well-being consistently. So for me they're great wins amongst many. So I want you to have a think about what are your wins and how you can build upon them. So just to take that time out to gain a bit of insight and to learn Another area, another connection between reflection and resilience is that it helps to build, it helps you to grow and enhance your adaptability, and that's why reflection is important, because it cultivates that adaptability by encouraging you to analyze situations from various angles and perspectives, and that's critical for you to gain insight and for you to grow and enhance your resilience.
06:43
So through this process, you can identify alternative approaches or perspectives that could have been taken in various or different situations and that could consequently have a positive outcome or a different outcome and impact on that situation and the ability to consider various viewpoints. That ties in with another one of our rivers to resilience, one of our streams, which links in with your mindset, and being able to reframe. That's critical in building resilience. But you've got to reflect in order to do that. Fostering different viewpoints will enhance your adaptability and growth and that's a key aspect of resilience being flexible, adaptable, embracing change, leaning into change.
07:29
You're being open to learning from experiences. They're all crucial in navigating through adversity, bouncing back or bouncing forward from setback, and working successfully navigating through challenging circumstances. And then, finally, emotional regulation and coping strategies are byproduct of engaging in reflective practices, so becoming more aware, more conscious of your inner dialogue, mental processes, your thoughts and your feelings. That supports the development of effective coping strategies. So, reflecting on those past experiences, it allows you to recognize, to identify your emotional responses, your feelings to certain experiences, and allows you to understand how you dealt with different emotions during those challenging times. And that insight and understanding will allow you to gain insights for identifying and executing and refining coping strategies and mechanisms that are going to help you to build your resilience. It might be that you need to be more active, you need to be more communicative. You may need to use more stress management strategies sooner rather than later. It might be that you need to beat to your manager or focus on building your social network or building those relationships around you, or maybe delegating tasks. They're just a couple of examples, but that understanding allows for you to build a repertoire of healthy coping strategies, personalize ones that work for you and that will enhance your emotional regulation, psychological regulation, and equip you with skills and tools to manage stress, anxiety and depression and adversity more effectively and allow you to banish those three demons of stress, anxiety and depression through being more self-aware and to also enhancing your personal resilience.
09:31
Finally, what I want to share with you is that there is a scientific basis to using reflection and enhancing personal resilience, as this also underpins our rivers to resilience model. All the strategies, all of the rivers, lead to chemical changes within the brain. Different neurotransmitters are released in chemicals which are connected with psychological and emotional resilience, but also there's a connection with a reduction in stress and anxiety, and it all helps with emotional regulation. Reflective practices have also been associated with changes in brain structures and function. There tends to be a reduction in the amygdala, which is a brain structure which is associated with emotional changes within individuals. But reflection helps to reduce that activation, which essentially highlights that an individual is more effectively able to regulate their emotions, psychological experiences, thus enhancing their personal resilience. So it's a win-win, essentially.
10:49
And for those scientists out there, those of you who are interested in neuroscience, neuroplasticity, sharing this just so you understand that actually everything that we do through our podcast and in the Rivers to Resilience model, it is all evidence-based. So studies also show that that enhanced neuroplasticity leads to the brain's ability to reorganize itself by forming new neural connections and that involves release of different neurotransmitters such as dopamine and serotonin. And they play clear roles in mood regulation and learning to strengthen in these neural connections through reflection and contribute to building resilience and promoting adaptive behaviors and emotional regulation. And also the body's stress response system is impacted and the release of stress-related hormones like cortisol and adrenaline. They're reduced. And that enhances personal resilience, because we know that chronic stress can impair brain function and reduce resilience. So increase in reflective practice can counter that. Engaging in reflective practice has shown to reduce stress hormone levels, promote relaxation responses and to modulate the body's physiological reactions to stress. So it's win-win really.
12:05
So I'm sharing with this video in our final podcast of the year, because most people are looking at either New Year's resolutions, creating goals, reflecting on what's worked in the past. So we wanted to tie it in with resilience and to help you to understand that, reflecting on 2023, what's your wins, your strength, maybe those areas that you need to develop that can help to build your personal resilience and position you for success in the future. Journaling is an effective way to enhance your reflective practice. You can journal daily. You can maybe use a gratitude journal. There's lots of different type of journals that you can use, so maybe have a think about what works best for you. There's a different methodologies of journaling, so think about what works best for you and making time and space for this. That's what I would encourage you to do during your journaling practice or reflective practice, and now would be, or could be, a great time for you to begin that journey, with 2024 being around the corner.
13:11
So, in summary, reflection reflective practice does build resilience, but you've got to be intentional. Reflection enhances insight and learning, adaptability and growth and emotional resilience in coping strategies, which will all feed into your personal resilience. So what I challenge you to do is to be intentional with your reflective practice, set time aside to reflect personally and professionally, and that is guaranteed to enhance your personal resilience. It's been fantastic having you listen to our podcast and I look forward to continuing to provide you with valuable insights around personal resilience, which is going to help to build your career and personal and your business growth and, essentially, it's going to set you, set you up to succeed and to win in life, and that is what we're all about. So we look forward to having you on our journey in 2024, the journey of our podcast and we'll be bringing some fantastic experts within the field of resilience, and also individuals will be sharing their journey of resilience, which is going to help you to be positioned for success.
14:30 -
Thanks again for listening to another episode of Rivers to Resilience. To keep up to date, connect with us online at wwwRaffertherapyservicescom and on all social media platforms. It's your time to be revived, restored and refocused.
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
Tuesday Oct 31, 2023
Tuesday Oct 31, 2023
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
- Resilience is a combination of skill and character, consequential experience, and a learned skill that can be deployed at the moment. [09:48]
- Pretending to be somebody else is hard work; you can change your behavior, but it takes a lot of energy to go against your attitude and values. [24:54]
- Behaving in a way that you don’t want to behave is resilience, but it’s not positive resilience. [25:18]
- When your physiological resilience is gone, the only thing that can save you is your mental resilience. [36:45]
- Having resilient employees is good, but it has to be within control and sensibility to avoid burnout or losing great employees. [43:54]
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!
Tuesday Aug 08, 2023
Everything is Fixable I Carolyn Preston
Tuesday Aug 08, 2023
Tuesday Aug 08, 2023
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
- Resilience is dealing with and overcoming a challenge without it impacting your well-being; it requires guidance, strength, and awareness, and it doesn’t always come naturally to people. [03:34]
- If you want something, you must put in some effort to get it; the hard way equals results, which builds resilience. So, keep going until you achieve something, even though there are challenges along the way. [05:10]
- The more challenges you deal with, the more confidence you gain, and the more naturally you build your resilience to deal with whatever comes next. [07:30]
- To be resilient, you don’t have to be tough or strong all the time; to be resilient is to accept that life throws challenges at you, accept that there will be difficulties, and just develop the skills to deal with them effectively. [11:34]
- As leaders and managers, if we adapt our skills, grow, learn and develop through our daily experiences; a little bit of theory can help us approach things in a more structured way. [22:49]
- If leaders in a business demonstrate that they are calm, intuitive, adaptable and resilient when challenges come, they will gain credibility, respect and people will follow through with the feeling they are in control. [26:52]
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:
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!
Saturday Jul 01, 2023
From Pain to Purpose I Charmaine Connors
Saturday Jul 01, 2023
Saturday Jul 01, 2023
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
- Resilience is a soft skill and a formidable muscle that strengthens and matures with each experience and deliberate practice. [05:30]
- Self-awareness is a powerful tool for emotional intelligence, success, and navigating life's challenges. [08:31]
- Resilience development requires a new mindset. [16:42]
- One of the easiest ways to build resilience is knowing yourself and understanding your values. If you do not know what is important to you, it will have an impact on your decision-making. [19:40]
- Stay focused, stay grounded and stay true to your goals and to yourself. Those around you can influence and hijack you. [20:47]
- You don’t learn through the good times. You learn through the pain. [27:11]
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:
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.
Thursday Jun 01, 2023
From Suicidality to Spirituality and Success I Manoj Sangany
Thursday Jun 01, 2023
Thursday Jun 01, 2023
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
Sunday Apr 30, 2023
Money, Mindset and Mental Toughness I Martina Witter
Sunday Apr 30, 2023
Sunday Apr 30, 2023
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
- (01:56) We are all in the storm, but we are in different boats.
- (06:56) The cost of living crisis has led to an increase in anxiety in people.
- (10:42) Sometimes you’ve got to do these things which may feel uncomfortable, but you have to make these tough decisions which are going to benefit you.
- (10:58) Limiting beliefs and thoughts can prevent you from seeking help.
- (11:49) In these changing times, it is important to remember to focus on what you can control that will help you to develop a growth mindset.
- (13:03) Things do change. Seasons and chapters do change within your life.
- (15:30) We all need to feel secure and in control of our finances.
- (20:00) It is important to invest in your team and in your own well-being and mental health.
Connect with us:
Website: https://www.raphatherapyservices.com/
LinkedIn: linkedin.com/in/martina-motivator-witter-ba884947
Monday Feb 13, 2023
Owning your Space :From Reservation to Resilience I Dr Agi Keramidas
Monday Feb 13, 2023
Monday Feb 13, 2023
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
- (08:33) Many of us are walking around with masks, and the reality is that what we are presenting is the opposite of what it is internally.
- (14:35) Nothing grows within a comfort zone. Success is out there, and it's uncomfortable.
- (18:35) The role that resilience has played in Dr. Agi’s success story.
- (21:25) Resilience and success are connected. You can’t be successful if you are not resilient.
- (39:09) We have got everything that we need within us to create the life that we want to live.
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
Wednesday Dec 14, 2022
Curbing ’Quiet Quitting’ & Building a Resilient Workforce I Martina Witter
Wednesday Dec 14, 2022
Wednesday Dec 14, 2022
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 ! 👇🏾
Monday Sep 26, 2022
Leveraging ’Shuteye’ for Resilience I Dr Jill McGarry
Monday Sep 26, 2022
Monday Sep 26, 2022
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
Saturday Sep 03, 2022
Resilience in a Remote World I Martina Witter
Saturday Sep 03, 2022
Saturday Sep 03, 2022
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
- (01:09) Remote working can work for some people, but it’s not conducive to other people’s development or growth.
- (02:37) Remote working is not the same for everyone. Therefore, the way that you would build resilience would differ.
- (05:38) Self-awareness is critical in building your resilience.
- (06:27) Do not compare yourself to others but focus on your unique remote work experience.
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