Reflectionships Epsiode 3 & 4 Show Notes

These are totally late, but I don’t have much to add. If you haven’t listened to episodes 3 & 4 of the podcast, you can check them out here on iTunes, GooglePlay, Stitcher, and Spotify.

While episode three rounded out the story of how Gaspare and I met, episode four got pretty intense as we started to look into some of our negative core belief structures. Chantalle takes you on a journey to identify your core beliefs by looking back into subconscious thoughts and memories.

If you struggle with depression, anxiety, or low self-esteem, listen to episode four of the podcast and take a look at this worksheet that will help you chronicle and begin to challenge some of your beliefs.

Books that I can recommend for dealing with depression and anxiety include:

The Generalized Anxiety Disorder Workbook – This pal saved my life and gave me a lot of great tools that I use regularly to combat anxiety and chronic worry. Definitely worth a look.

Mind Over Mood – This is a workbook as well, and I just started going through it. It’s geared mostly towards those who suffer with depression, but it’s a really great course that focuses on positive core beliefs and being mindful of how we structure our criticism.

Also, don’t forget to watch this excellent Tedtalk by BrunĂ© Brown about the importance of vulnerability in our lives, and how sharing our feelings is a strength rather then a weakness.


#ResetSaturday – Reclaiming Your Mental Health

As someone who has been fighting with depression and anxiety for the vast majority of their adult life, I fought with self-improvement for a long time. It seemed like so much “self-help” that I grew up with found deep roots in criticism. Criticism is deeply triggering for me, and often leaves me feeling exhausted and morose.

It staggers me when I see people who can take it in stride and swiftly implement changes. I am not one of those people.

When I began to realize that my fear of criticism was leaving me in arrested development, I knew I needed to approach it in a way that was self-driven and motivational. So, for the past few months, I’ve been trying something a little different.


What does that mean to me? It means doing whatever I need to do to reestablish my truth – to motivate me back into my optimum head-space so that I can lay out another productive week.

But I don’t fill myself with empty promises, or structure myself with rewards. I don’t go to the spa, or treat myself lavishly. I don’t treat myself to junk-food, or subdue my anxious mind with a few glasses of wine.

#ResetSaturday is not about taking it easy and patting myself on the back. It’s a period of serious reflection where I ask myself a bunch of tough questions to refocus my determination.

Here’s a list of questions for you to take some time and ask yourself today to reflect back on your week and readjust for the week ahead.

  1. What were my successes?
  2. Did I fail to achieve to the standard I hold myself to?
  3. Do these standards need to change, or does my work ethic need to change?
  4. Was I at all disappointed with my hustle this week?
  5. Did I express joy in my work?
  6. Did I give people enough of my time this week? Who needs more from me? Who needs less?
  7. What did I say “Yes” to that I should have said “No” to? What did I say “No” to when I should have said “Yes”?
  8. Have I forgiven myself for where I went wrong this week?
  9. Have I expressed self-respect for all the things I did right?
  10. Am I expressing gratitude for all of the incredible things I have done and are capable of doing?
  11. Am I procrastinating/hesitating around hurdles in my work? Do I have someone in my life who can help/teach me?

The most important aspect of #ResetSaturday is that it comes from a place of self-love. I don’t ask myself these questions because I’m a disappointment who is looking to point at my failures.

I am taking this time to reestablish discipline because being productive makes me feel strong.

I am taking this time to recalibrate my direction because I can only continue my journey if I know where I’m going.

I am taking this time to reinvigorate my spirit because my body and mind can not do the work if my heart and my soul can not answer the call.

#ResetSaturdays ensures to me that next Saturday, I will be stronger than I am today and gives me pause to measure that growth.

How do you “Reset” for the new week?