Advertise on podcast: Thrive: Mind and Body - Psychology and Nutrition for Complete Wellbeing

Summary Explore psychological tools for sustainable behaviour change, focusing on acceptance and commitment therapy, the choice point, and the importance of self-compassion and environmental design in achieving health and lifestyle goals. Key topics Acceptance and Commitment Therapy (ACT) and the choice pointThe role of values and goals in behaviour changeThe importance of self-compassion and kindness in setbacks Takeaways The choice point helps clarify whether actions are aligned with your core values.Grounding daily decisions in your deeper values makes behaviour change easier.Being kind to yourself and practicing self-compassion supports long-term change. Chapters: 00:00 Introduction to Sustainable Behavior Change 01:21 Understanding the Choice Point 05:59 Grounding Daily Choices 08:57 Practicing Self-Compassion 13:02 Managing Difficult Thoughts 18:41 Environmental Design for Health 22:57 Conclusion and Practical Steps ResourcesKristin Neff's Self-Compassion ResourcesJane Gabites - Self-Compassion MeditationsBook a Discovery Call with Luke

In this episode, Luke Gabites and Jane Gabites explore the connection between food and mental health, emphasising practical tools like the Food and Mood Journal, the psychology of habits, and self-compassion techniques to support healthier eating and mental well-being. Chapters 00:00 Introduction to Food and Mental Health 01:45 The Food and Mood Journal: A Tool for Awareness 05:35 Understanding Choices and Biofeedback 10:35 The Power of Thoughts and Mindfulness 15:27 Practicing Resilience and Self-Compassion 22:36 Finding Balance in Nutrition and Life Resources Food and Mood Journal - https://plantednutrition.nz/food-and-mood-journal-signup/ Insight Timer Meditations by Jane Gabites - https://insighttimer.com/janegabites

In this episode, Jane and Luke explore the tapping technique, a powerful tool to manage stress and anxiety in real-time. Learn how this simple practice can calm your nervous system, reduce overwhelm, and support emotional well-being. Key Takeaways Tapping points on the body can calm the vagus nerve and nervous system. A single round of tapping can significantly reduce stress levels. The technique is simple, quick, and effective for managing difficult emotions. You can customize phrases during tapping to address specific stressors. Regular practice of tapping can help maintain emotional balance. Chapters: 00:00 Introduction to Tapping Technique 01:38 Understanding the Emotional Freedom Technique (EFT) 06:16 Guided Tapping Practice 09:22 Applications and Benefits of Tapping Technique Resources: Nick Ortner's Tapping Solution - https://www.thetappingsolution.com/ YouTube Tapping Tutorials - https://www.youtube.com/watch?v=02bN4JFx10Y Jane's website for more resources and meditations - https://janegabites.nz/ Shop Jane's T-Shirts - https://shop.janegabites.nz/

Summary In this episode of the Thrive Mind and Body podcast, hosts Luke and Jane Gabites delve into the topic of burnout, especially as the year comes to a close. They discuss what burnout is, how it manifests, and the importance of recognizing its symptoms. The conversation emphasizes the need for self-care, effective time management, and the significance of talking to trusted individuals about one's feelings. Jane introduces the 'Stomp Strategy' as a practical tool for managing overwhelming emotions and thoughts. The episode concludes with a focus on mindfulness, self-compassion, and the importance of taking actionable steps to improve one's mental health. Chapters 00:00 Understanding Burnout: The Basics 09:59 Strategies for Managing Burnout 15:55 The Importance of Self-Compassion 22:02 Taking Action: Small Steps to Recovery Resources Jane Gabites on Insight Timer: https://insighttimer.com/janegabites Jane's Sleep Course: https://insighttimer.com/meditation-courses/8-steps-to-a-more-nourishing-and-deep-sleep Luke's YouTube Channel: https://www.youtube.com/@planted.nutrition

Summary In this episode of the Thrive Mind and Body podcast, Luke and Jane get into the complexities of people pleasing, exploring its roots, impacts, and strategies for overcoming it. They discuss the importance of understanding personal values, setting boundaries, and practicing mindfulness to foster emotional well-being. The conversation emphasises the journey of learning to say no and the significance of self-care in maintaining healthy relationships. Takeaways People pleasing often stems from childhood conditioning. Understanding our values is crucial to overcoming people pleasing. It's important to recognize when we are betraying our own needs. Setting boundaries can lead to healthier relationships. Mindfulness practices can help us connect with our true selves. Learning to say no is a vital skill for self-respect. People may not always react positively to our boundaries. Self-compassion is essential in the journey of personal growth. Recognizing physical sensations can guide us in decision-making. It's a learning process that takes time and patience. Chapters 00:00 Understanding People Pleasing 05:38 Strategies to Break the People Pleasing Habit 11:01 Mindfulness and Self-Care Practices 16:41 The Journey of Setting Boundaries Resources Jane Gabites on Insight Timer: https://insighttimer.com/janegabites Jane's Sleep Course: https://insighttimer.com/meditation-courses/8-steps-to-a-more-nourishing-and-deep-sleep Luke's YouTube Channel: https://www.youtube.com/@planted.nutrition

In this episode of the Thrive Mind and Body podcast, Luke and Jane Gabites discuss the common experience of negative thoughts and anxiety, exploring the evolutionary basis for our negativity bias. They delve into the impact of stress on both the mind and body, emphasizing the importance of awareness and mindfulness in managing these feelings. The conversation includes practical tools and strategies for coping with anxiety, such as the RAIN meditation technique, and highlights the significance of physical movement in regulating emotions. The episode concludes with a reminder that it's normal to experience these thoughts and the importance of practicing self-compassion and awareness. Takeaways We all experience looping negative thoughts. The brain's negativity bias is rooted in evolution. Stress hormones affect both mind and body. Mindfulness can create distance from negative thoughts. Physical movement helps regulate stress responses. Meditation can be a powerful tool for managing emotions. It's important to challenge worst-case scenario thinking. Practicing self-compassion is crucial for mental health. Awareness of thoughts can help in emotional regulation. Regular practice of coping strategies makes it easier over time. Chapters 00:00 Understanding Difficult Thoughts 09:21 Tools for Managing Anxiety 19:00 Meditation and Mindfulness Practices Resources Jane Gabites on Insight Timer: https://insighttimer.com/janegabites Jane's Sleep Course: https://insighttimer.com/meditation-courses/8-steps-to-a-more-nourishing-and-deep-sleep Luke's YouTube Channel: https://www.youtube.com/@planted.nutrition The RAIN of Self Compassion on Insight Timer: https://insighttimer.com/janegabites/guided-meditations/the-rain-of-self-compassion-2

Summary: In this episode of the Thrive Mind and Body podcast, hosts Luke and Jane Gabites explore the complexities of anxiety, its causes, and practical tools for managing it. Jane, a registered psychologist, discusses how anxiety manifests differently for everyone and the impact of modern life on mental health. They share a case study illustrating the importance of self-compassion and small steps in overcoming stress. The conversation emphasizes mindfulness, the significance of noticing thoughts, and the benefits of movement and nutrition in managing anxiety. Listeners are encouraged to take actionable steps towards improving their mental well-being. Takeaways: Anxiety is a common experience for everyone.Social media can amplify feelings of anxiety.Understanding the fight-or-flight response is crucial.Self-compassion is key in managing stress.Small changes can lead to significant improvements.Mindfulness helps in making conscious choices.Physical activity is beneficial for mental health.Noticing thoughts can help in managing anxiety.It's important to validate one's feelings of stress.Resources like guided meditations can provide support. Chapters: 00:00 Introduction to Anxiety and Its Impact 05:10 Understanding Anxiety: Causes and Effects 10:24 Practical Tools for Managing Anxiety 15:28 The Importance of Self-Compassion and Mindfulness Jane's Insight Timer: https://insighttimer.com/janegabites

Summary In this episode of the Thrive Mind and Body podcast, hosts Luke and Jane Gabites delve into the concept of self-compassion, exploring its significance in mental health and personal growth. Jane, a registered psychologist, shares insights on how self-compassion can transform the way we treat ourselves, emphasizing the importance of mindful awareness and kindness. The conversation covers practical strategies for cultivating self-compassion, addressing common misconceptions, and providing exercises to integrate self-compassion into daily life. Takeaways Self-compassion is essential for mental well-being. Mindful awareness helps us recognize negative self-talk. Common humanity allows us to connect with others' experiences. Being kind to ourselves is crucial for personal growth. Self-compassion is not about avoiding responsibilities. Practicing self-compassion can improve productivity. Breaking tasks into manageable parts can reduce overwhelm. Daily reminders can help cultivate self-compassion. We often speak to ourselves more harshly than to others. Self-compassion exercises can be integrated into daily routines. Chapters 00:00 Introduction to Self-Compassion 01:31 Understanding Self-Compassion 05:52 The Importance of Mindfulness in Self-Compassion 09:31 Addressing Common Misconceptions 13:31 Practical Exercises for Self-Compassion 20:34 Guided Kind Hand Meditation Resources Jane Gabites on Insight Timer: https://insighttimer.com/janegabites Jane's Sleep Course: https://insighttimer.com/meditation-courses/8-steps-to-a-more-nourishing-and-deep-sleep Luke's YouTube Channel: https://www.youtube.com/@planted.nutrition

Summary In this episode of the Thrive: Mind and Body podcast, Luke and Jane discuss the critical importance of sleep for overall health, particularly mental health. They explore various strategies to improve sleep quality, including understanding individual sleep patterns, the impact of blue light and caffeine, and the significance of a calming bedtime routine. The conversation emphasises the interconnectedness of sleep, nutrition, and mental well-being, providing listeners with practical tools to enhance their sleep hygiene. Takeaways Sleep is essential for mental and physical health. Understanding your sleep patterns can help improve sleep quality. Blue light from devices can disrupt melatonin production. Caffeine should be avoided several hours before bedtime. Alcohol can negatively impact sleep quality. Creating a bedtime routine can signal to your body that it's time to sleep. A cool room temperature is conducive to better sleep. Meditation and relaxation techniques can aid in falling asleep. Eating too close to bedtime can disrupt sleep. Regular sleep schedules support better sleep quality. Chapters 00:00 The Importance of Sleep 02:42 Understanding Sleep Issues and Circadian Rhythms 09:11 Strategies for Improving Sleep Quality 18:45 Sleep Hygiene and Lifestyle Adjustments 28:15 Relaxation Techniques for Better Sleep Resources Jane Gabites on Insight Timer: https://insighttimer.com/janegabites Jane's Sleep Course: https://insighttimer.com/meditation-courses/8-steps-to-a-more-nourishing-and-deep-sleep Deep Sleep Meditation: https://insighttimer.com/janegabites/guided-meditations/longer-deeper-restful-sleep Luke's YouTube Channel: https://www.youtube.com/@planted.nutrition Creating Balanced Meals: https://www.youtube.com/watch?v=aqThObzWtTQ

Summary In this episode of the Thrive Body and Mind podcast, Luke Gabites and his mother, psychologist Jane Gabites, discuss the importance of taking small steps towards achieving goals and making positive changes in life. They explore the psychology behind habit change, the overwhelming nature of big goals, and practical strategies like the STOMP method to help listeners break down their aspirations into manageable tasks. Through personal anecdotes and client success stories, they emphasize the significance of mindfulness, self-compassion, and the power of incremental progress in fostering sustainable habits and overcoming inner criticism. Takeaways Small steps can lead to significant changes over time.Breaking down goals into manageable tasks reduces overwhelm.Mindfulness strategies like STOMP can help regulate emotions.Creating sustainable habits involves enjoying the process.The inner critic can be countered with self-compassion.Incremental progress is more effective than drastic changes.Client success stories illustrate the power of small steps.Understanding the psychology of habits aids in change.Time will pass regardless; make the most of it.Reflecting on what matters most can guide actions. Chapters 00:00 The Power of Small Steps 01:57 Understanding Habit Change 07:24 Psychological Insights on Habits 13:38 Strategies for Overcoming Challenges 17:49 Real-Life Success Stories 23:17 Taming the Inner Critic 27:42 The Journey of Progress Resources Jane Gabites on Insight Timer: https://insighttimer.com/janegabites Jane's Sleep Course: https://insighttimer.com/meditation-courses/8-steps-to-a-more-nourishing-and-deep-sleep Luke's YouTube Channel: https://www.youtube.com/@planted.nutrition

A lot of us know what we need to do, but we don’t end up doing it! Imagine if we just spent a small amount of time each day working towards our health goals. Imagine where we’d be in 2 week, a month, 6 months, a year! In this episode Luke and Jane talk about […]

In this episode we talk about self compassion and the power it has to transform out lives. To support you in your practise check out the following meditations from Jane on Insight Timer Meditation for anxiety in stressful times Ease, Nurture and Allow Meditation A Beautiful Way to Transform Painful Moments Thanks for listening to […]

In this episode we discuss some powerful and helpful psychological and nutritional tools and strategies to help you in managing managing and unwinding anxiety. To support you in your practise check out the following meditations from Jane on Insight Timer Meditation for anxiety in stressful times Ease, Nurture and Allow Meditation A Beautiful Way to […]

In this episode we discuss some powerful and helpful tools and strategies to help you in managing difficult situations in your life. We then go through and give some examples to help you apply this to your life. To support you in your practise check out the following meditations from Jane on Insight Timer Meditation […]

Burnout can be a really confusing and intense period for many. In this Podcast Jane and Luke discuss what burnout is, what it feels like and share some psychological tools we can use to move forward, listen to the wisdom of our bodies and move forward confidently and peacefully. Thanks for listening to the Journeys to Wellness Podcast Luke Gabites on Instagram: https://www.instagram.com/luke.gabites/ Luke Gabites on YouTube: https://www.youtube.com/channel/UCJXaTtL_lKWnSz6TcNCJK0A Luke Gabites on Insight Timer: https://insighttimer.com/lukegabites https://lukegabites.nz/ Jane Gabites Psychology on Instagram: https://www.instagram.com/janegabitespsychology/ Jane Gabites Psychology on Facebook: https://www.facebook.com/jgpsychology Jane Gabites on Insight Timer: https://insighttimer.com/janegabites https://janegabites.nz/