ACS Loco

PODCAST

Recent Episodes

009: Soapbox Bonus - Wash Your Hands

This week we go off topic to talk about our beliefs on gender neutral bathrooms.

**The episode contains content that some people may find offensive. Listen with caution.

008: How Self-care Fits Into Our Social Life

This week we talk about why self-care is important. We talk about how taking care of ourselves makes us better people. When we take care of ourselves we have the capacity to better care for others.

Social self-care is all about the relationships in our lives. When life gets busy it’s commonplace to ignore the social side of our lives. We get so busy doing that we forget about the friends in our lives and that area of our life slowly shrinks.

Hear real examples of how this applies to our lives on a daily basis and what you can do to nurture the social side of your life. This is a great reminder that we are in control of our own choices and that there are ways to adjust our choices to create the results that we want. The great news is that you get to make the decision. 

Tips on how to start digging into social and mental self-care

    • Go slow
    • Start as small as you need to don’t let the idea or activity overwhelm you
    • Pick one thing and master it before you layer more
    • Schedule time for self-care
    • Stick to your plan, it’s OK to say no
    • When you’re starting, make it practical 
    • Make it easy
    • Make it fun
    • Find someone to share accountability with
    • Make the activity highly rewarding
    • Look for where activities already fit in your schedule
    • Take care of your brain too: Puzzles, Sudoku, Writing, Reading etc.

Making new friends takes a long time. When we neglect our social self-care it can entail pushing friends to the side because we don’t have time. Over time this can be damaging to relationships and then we may no longer have them. It takes a long time to make new friends so it’s actually easier to keep the ones we have and spend time with them.

Jeffery Hall Study

007: Self-care for Your Emotional Health

Welcome to our episode on emotional self-care. Today we’ll be talking about how to engage in emotional self-care.

Everything in our universe is made of energy. Everything from your phone, to your computer, to your kitchen table to the radio and television waves to our brain waves. This also means that our emotions are energy.

Just like other forms of energy our emotions can change. The thoughts we have cause our feelings. We can think about a situation one way and feel happy, frustrated, sad, excited, scared or whatever and then we think about it differently and that emotion may change. Our feelings cause us to take action which ultimately creates the results that we are getting in our life.

You can feel energy physically. Think about the places that you visit frequently or even your own house. How does it feel? Oftentimes we refer to the energy of a place as the ambiance, or atmosphere. We may even refer to it as the feeling of a place or the vibe.

You leave an energetic footprint behind when you leave a room and you have the power to decide what you want that footprint to be, and to decide how you want to feel, and to make it a point to take care of your emotional health with some selfcare.

So how do you find balance?

Stop and make a decision. Be aware of your emotions. If you are feeling a way that you don’t want to feel, stop and look at your thoughts. Let go of the negative thoughts and find something positive to focus on.

Listen to feedback from others. If you aren’t aware of your emotions on your own, listen to the feedback from those around you on what type of energy you’re giving off.

Practice mindfulness – Notice what you’re noticing. What’s going on around you right now? What do you hear? What do you see? What do you feel? What do you smell? What do you taste?

Be patient with yourself. Know that perfection doesn’t come immediately. Being aware of what you can do and choosing to be consciously engaged in one of these activities will help you get better at it each time you try.

Give yourself grace for mistakes. We all make mistakes. It doesn’t mean that you are not meant to do these activities. It just means that you’re learning, growing and practicing.

Meditate frequently and start small. Even 5 minutes can have a big impact on your life.

Don’t forget to have fun. Do the activities that bring you joy arts and crafts, sports, learning or whatever brings you joy. It’s important to put the fun back in our lives. Self-care is meant to be intentional and fun.

Last but not least, remember that it’s OK to say no. Say yes to yourself and no to things that don’t fit with who you are.

006: All About Physical Selfcare

All types of self-care are important and this week we’re talking about how and why we should take care of our physical bodies.

When we don’t take care of our physical bodies, they break down in a lot of different ways. We become tired and rundown. We can develop medical problems and we’re just not able to live our best life.

The thing about self care is that only you can do it for yourself. No one else can provide self-care for you. So let’s talk about some ways to take care of ourselves.

One thing we can do is have a regular sleep routine. Setting a time to sleep and time to wake up is a good start. If you struggle to sleep, shutting off all electronics 30 minutes before bed can help.

Another tip to help with physical self-care is to reflect on your day. How did you show up in the world. Is it how you wanted to show up. Doing this consistently will help you make different choices as you become the person you want to be which will help with all types of self-care.

Eating a healthy diet is a great physical self-care activity too. Find a routine that works to make healthier choices and that can be different for each of us. Start now. Start whenever it works for you. You don’t have to start “at the beginning”.

Other things you can do is start small. Make simple recipes. Make sure that you are eating throughout the day. Don’t skip meals. Find an accountability partner.

Give yourself permission to take the time for the things that are important to take care of yourself. You CAN take the time.

Other Ideas for self care include: Getting a haircut or new hair style, showering or bathing, getting a massage, be aware of what’s going on around you and have a plan.

005: Caring for Your Spiritual Self

This is the month for self care. Welcome to episode 5 where we talk about spiritual self care.

In this episode we talk about our spiritual side and how our spirit is connected to our higher power.

Oftentimes we run around on the brink of burnout and this episode talks about how we can get in touch with that part of ourselves that is more than human. How we can bring it in and care for that part of ourselves. You can’t pour from and empty cup and we talk about how to fill our own cups so they are full.

We talk about finding joy and satisfaction in our lives when we’re connect to that higher part of ourselves.

Think about this for a minute, how much of your day do you complete without really thinking about it? We may participate in activities all day long that could count as self-care but if they are not intentional, they do not serve the purpose that we intend. Self-care is intentional.

Warning signs of self-neglect include stress, fatigue, illness, and burnout. Those signs mean that it’s time for much needed TLC for yourself. The good news is that spiritual self-care is usually free and easily accessible.

Here are some simple yet highly effective selfcare practices that we can do intentionally to help us take care of our soul: Practice gratitude, pray, meditate or read a devotion

Another intentional action that we can take is to recognize our creator and what you believe. Start with the fact that there is a higher power and that you were created from. You can start with a small focus on a bigger picture. You only need a baby step to move you in a positive direction. Find one thought that you do believe and focus on that. Let it grow with you.

Remember that you were created for a purpose. There’s only one you and you have gifts to bring to this world. We’re all connected to each other and each of us has unique gifts and talents to bring forth.

You can get clear on this, and care for you soul with a meditation practice. When you get stated this can be challenging so remember to be patient with this process. Again, start small. One minute at a time if needed.

Apps can help with this process. Some of the meditation apps that we like include Headspace; Calm; and Stop, Breathe, Think

I did search for the book with the quote I mentioned in the podcast episode but could not find it. If you do a google search it does come up at a zen proverb and if any of you happen to find the book, please drop me a comment. I’d love to read the book again.

Other self-care activities that you can indulge in to care for your spiritual self include: Walking in nature, don’t underestimate the healing power available in the nature around us; keeping a gratitude journal; sharing the best and worst parts of your day with the people in your life that you’re close to; and last but not least, keep a regular journal. Even if you only write a sentence or two at a time this can be a therapeutic practice for yourself.

004: How Perceptions Become Habits

What is perception?  It means a taking before-hand or previous notion. The way we view the world comes from our perceptions which we gain through experience.

Our habits, beliefs and perceptions are all based on our past experiences and when we don’t consciously take stock of those things we are bound to have history continuously repeat itself.  This week we talk about how we make associations based on the experiences that we’ve had and ways we can shift those perceptions and associations to have different experiences going forward.

In this episode we talk very briefly about the book Atomic Habits by James Clear. This is a great read for anyone looking to learn more about habits and how those habits affect the results you are getting in life. We talk about Brene Brown who is a shame and vulnerability researcher. If you are not familiar with her work, an easy introduction is her Netflix special that you can find by searching her name on Netflix. Both of these give some great insight into how we start to create the life that we are living and some tools on how to change how we’re living.

We talk about how we carry past experiences with us into the present time and it causes us to place expectations on others that aren’t necessarily true. We give you examples and tools that you can use to on situations like that that will help you to re-write those stories. re-writing the stories we tell ourselves, staying open-minded and digging deep for the root cause of our emotions are just a few of the valuable take-away’s from this powerful episode.

003: Changing Our Social Experience Through Perception

In this episode we talk about how we can change our perception of what’s going on in the different social settings we find ourselves in. How often do you find yourself in a situation where you are left with emotions that are draining? These may be emotions like frustration, anger, resentment or hurt? While it’s important to share those feelings and to find a sense of belonging in your social settings, there is another side. That side is the perception that we are viewing our situations through. While we aren’t able to force others around us to change, there are tools that we can use to help us feel better when we find ourselves in those less than ideal circumstances. We will spend time this week talking about those tools and techniques.

We start by talking about the phrase “walking a mile in someone else’s shoes”. This is a technique that can help us find a new way to look at situations that may be harboring some of those negative feelings in us. What might someone else be feeling, thinking or experiencing when they say or do things. We talk about 2 different ways to do this. The first is, what would I do if I were in their position? and the second way of doing that is asking yourself what all the different possible scenarios are for their words or actions.

Another technique that we discuss in this episode is staying in the question of “why”? Why do I feel how I’m feeling? Once you know why that feeling has come up, ask yourself again, why? Look deeper into yourself for the root of the emotion. Once you can identify the root of the emotion you can begin to shift it. You can take back the power you have inside of yourself to choose how you’d like to feel.

Last, we talk about the power of forgiveness. Forgiveness is one of the most powerful things we can do for ourselves. Often we see this as weakness or as something we do for another person but in reality, forgiveness is for ourselves and is a sign of great strength. Tune in today to start learning about the effect that forgiveness can have on your life!

002: The Influence of Beliefs and Expectations on Our Perceptions

Welcome to the ACS Podcast Family! We’re so glad you’re here. Life has it’s ups and downs and we all need a tribe that feel like home. If you are looking for that in your life, this is the place for you.

Each month we will focus on a new topic and each week we will bring you real life examples of how this applies to our everyday living. We will start our podcast by introducing ourselves. In addition to the introduction in our podcast, you can find more information about each of us by visiting our about page.

This month is all about Perception. Perception is the lens that we view our worlds from and each of us has a different one. This can cause many misunderstandings and disagreements in life. This month we will take a deeper look at how and why that happens and offer some real tools that you can use to change these outcomes in your life.

001: Perception Is Reality

Welcome to the ACS Podcast Family! We’re so glad you’re here. Life has it’s ups and downs and we all need a tribe that feel like home. If you are looking for that in your life, this is the place for you.

Each month we will focus on a new topic and each week we will bring you real life examples of how this applies to our everyday living. We will start our podcast by introducing ourselves. In addition to the introduction in our podcast, you can find more information about each of us by visiting our about page.

This month is all about Perception. Perception is the lens that we view our worlds from and each of us has a different one. This can cause many misunderstandings and disagreements in life. This month we will take a deeper look at how and why that happens and offer some real tools that you can use to change these outcomes in your life.