Self-Care Strategies When Sh*t Hits The Fan

When the world feels heavy, how do we stay grounded without bypassing our humanity? This special episode breaks down practical strategies for those navigating challenging times, gently offering a framework that meets you exactly where you are. Whether you're directly impacted by current events, supporting others who are, or processing collective grief, this episode is for you.

These tools come from personal experience and professional practice - not as universal solutions, but as options to consider as you find your way forward. Because every individual situation varies, please feel free to take what's useful and leave what's not.

Note: Below the timestamps, you'll find ways to support those affected by the LA wildfires, as well as educational source material for some of the concepts mentioned in this episode.

0:00 - Intro & current events
2:10 - The challenge of health & fitness goals during times like this
5:34 - An important first step
6:07 - Super simple self-care assessment & framework
9:55 - Why it’s so crucial to understand your capacity
11:00 - Example from a grieving process in my own life
12:45 - Group 1 strategy: theme words, rationale, & how to implement
15:56 - “Bright Spots” - what are they, and how do we use them?
17:26 - Bright Spot example from my own life
23:15 - Group 1 mantras
24:59 - Group 2 strategy: theme words, rationale, & how to implement
28:52 - Autoregulation - what is it, and how do we use it?
30:55 - Rate of Perceived Exertion (RPE) - what is it, and how do we use it?
34:50 - Low intensity cardio benefits for recovery and nervous system health
38:36 - Specific parameters for low intensity cardio
42:07 - Group 2 mantras
42:45 - Group 3 strategy: theme word, rationale, & how to implement
49:45 - Final thought: one of my core coaching philosophies

To support those affected by the LA wildfires:

• Eaton Fire Funds: https://docs.google.com/spreadsheets/u/0/d/1-E4297kxs5RK9n6weccJxy6RK24b8ZEcZN69_rAhBJw/htmlview?pli=1&fbclid=PAZXh0bgNhZW0CMTEAAabafHk81KO5WpR9_2yNas3SnUBAicCavFSAvnhcF0gKulbYApFhJlNqC7Q_aem_l5XppxK0Yst9dYLJIqukgw
• Rebuild Altadena: https://docs.google.com/spreadsheets/d/1pK5omSsD4KGhjEHCVgcVw-rd4FZP9haoijEx1mSAm5c/htmlview?fbclid=PAY2xjawHtWQNleHRuA2FlbQIxMQABphZiw5T9kv6v0LkTTSlQ95jkZezcbd-iN1LlNY-oZ428BXyXY1ubOgarcA_aem_n7IdMQvnkIhIZ2Ce45ZrKA

Source material:

• “Bright Spots” - from Chapter 2 of Switch: How to Change Things When Change is Hard by Chip & Dan Heath 
• “Threat Response vs. Challenge Response” - from Chapter 4 of The Upside of Stress: Why Stress is Good for You, and How to Get Good At It by Kelly McGonigal 

P.S. - Got questions or topics you want me to tackle in future episodes? Send 'em my way, boo ;)

IG: @timlandicho

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