Courage and Spice: the podcast for humans with Self-doubt

Courage and Spice: the podcast for humans with Self-doubt

Hey guys and gals and non-binary pals! Courage + Spice is the podcast for humans with self-doubt, hosted by me: Sas Petherick. I literally have a masters degree in self-doubt and I've spent almost a decade coaching hundreds of people how to develop robust self-belief. You can expect interviews with delightful humans, evidence-based resources and original proven coaching tools. If self-doubt is holding you back in your relationships, career, creativity or your business, Courage + Spice is especially for you.... Show More

Episodes

March 3, 2021 37 min

Especially for all you coaches listening in – this episode is all about Coaching Supervision. 

Kristina Sheppard joins Sas to talk about supervision for coaches: what it is, how it helps us develop mastery, deepen our presence and become more aligned to the coaching work we love. 

Links:

  • Kristina on Instagram @becometheauthorofyourlife
  • Kristina’s Super-Vision Academy
  • The Spring 2021 class of The Self-belief Coaching Academy is open ...

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    February 24, 2021 19 min

    Building on the last episode Sas shared a new coaching concept she has developed, called The Four Faces of the Protector. 

    In Part two Sas shares how to begin to interrupt the ways that your particular protector holds you back. To be most effective, each of the Four Protectors - The Critic, The Martyr, The Scapegoat, and The Bystander - require specific approaches. Sas shares them all here.

    Links:

  • Episode Guidance: The Four Faces of t...
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    February 17, 2021 19 min

    In this episode Sas shares a new coaching concept she has been developing over the last six months. The Four Faces of the Protector provides you with a framework for understanding how your protective self-doubt holds you back.

    In Part one Sas shares how she developed this concept, and how you can use it to better understand your self-doubt. This is for anyone who doesn’t experience their self-doubt as an inner critic (and if you do!...

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    February 10, 2021 15 min

    In this episode Sas explains one of the greatest resources you can call on when your self-doubt is activated: your Healthy Adult Self. 

    You may not even know you have this! 

    Sas talks about this part of you, why it matters and the core qualities your healthy adult self is in possession of. She’ll also show you a really simple way to begin to build a relationship with this aspect of you. 

    Links + Resources:

  • Begin a conversation with...
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    February 5, 2021 18 min

    Most of us drastically underestimate what we are capable of. In this episode Sas talk’s about the difference between intentions and goals.

    Pursuing meaningful, compelling goals and living with intentions that are rooted in our personal values are powerful ways to heal self-doubt. But did you know it's super easy to use goals and intentions in ways that actually increase our self-doubt?

    Sas explains how to know what would best sup...

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    February 5, 2021 18 min

    Courage + Spice is back! In this episode you’ll hear an update from Sas on what she’s been up to and what’s coming in 2021. 

    We’ll also explore the relationship you have with your goals - particularly the role self-doubt plays. Sas shares the five different types of approaches that we tend to have with goals. So if you feel like it would be fun to try something new this year – to see what is possible, this is a great place to st...

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    February 5, 2021 1 min

    The podcast for humans with self-doubt is back in your earholes! Listen in to find out what to expect from the new season from host Sas Petherick

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    November 21, 2019 26 min

    Because of the emails and messages, you all send me I know that if you are listening to this podcast, you are interested in your own development as a human and you tend to be self-reflective (which is one of the best things I believe anyone can be).

    And I know many of you are also coaches and therapists - I work with a lot of colleagues to help set up a sustainable practice and navigate the inevitable self-doubt that crops up when ...

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    November 7, 2019 38 min

    In the last couple of episodes, we have been exploring our unhealthy, unhelpful, often unhealed beliefs: how to recognise them, the benefits of changing them. We've looked at the most common types of negative self-talk (called Cognitive Distortions), and we've looked at the beliefs of Cognitive Restructuring - changing the meaning of what happens to us, so we can impact how we feel emotionally and what we do behaviourally.

    ...

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    October 31, 2019 24 min

    Cognitive Restructuring is based on the principle that how we feel emotionally and what we do behaviourally, is not the result of what happens to us, but instead, it’s down to how we think about what happens to us. 

    This means that we can change how we feel and what we do by changing what we believe about what happens to us.

    Practising this is freaking ace!

    It helps us to slow down and become more aware of our negative self-talk an...

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    October 24, 2019 25 min

    Your voice is the one you hear most often, is it kind?

    So much mental and emotional suffering comes from the way we talk to ourselves in our own minds.

    Over time, the beliefs and behaviours we repeat to ourselves become habitual. Just like we all have physical habits—brushing our teeth before bed, twirling our hair when we’re nervous —we all have psychological habits too.

    One of our common psychological habits is the way of talking...

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    October 17, 2019 23 min

    Unconditional Self-acceptance means that we fully and unconditionally accept ourselves regardless of our competence, and whether or not other people approve, respect, or love us.

    With self-acceptance, if we mess up, we understand that we’ve messed up. That’s it. No unfavourable judgement. No feeling bad. Hence, no constant fluctuation in self-worth. We start to experience the world differently. If we don’t get what we want, we are ...

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    October 3, 2019 20 min

    High self-esteem is something many of us desire, its the source of a squillion Pinterest quotes, we tend to worry if our kids don’t have enough of it, it seems to be the secret to professional and personal achievements which is probably why parents, teachers, therapists and coaches bang-on about its many benefits.

    But does self-esteem actually make us happier, healthier, more successful?

    In this episode, we go on a magical mystery ...

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    September 26, 2019 21 min

    Self-doubt is often characterised as an inner-critic or self-saboteur, but its SO much more sophisticated than that!

    In this episode, I introduce the concept of The Protector: a characterisation of self-doubt that you can meet with creativity and compassion.

    I share five key aspects of this part of your psyche including ideas for how to develop your relationship.

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    September 19, 2019 18 min

    A personal episode for me this week. I share how I have come to really own my preferences: from NOT camping to learning how to say a clean and boundaried 'no'.

    Twas not always thus! I sometimes joke that I am a Recovering People Pleaser, but I don't want to make light of what has been a huge developmental process. To own our preferences we must make peace with the possibility that we will be disliked, we'll create t...

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    September 12, 2019 20 min

    In this episode, I share why it's easy to get confused between your gut feeling and your self-doubt.

    This is particularly tricky when we are learning something new!

    Using Broadwell's model of competence we explore when your gut feeling is most reliable and how to tap into what it's telling you.

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    September 5, 2019 24 min

    It's episode 50 and two years since beginning the podcast! I thought it would be fun to revisit the very first episode: The Five P's of Self-doubt.

    In the first episode, I (somewhat tentatively!) shared my framework for how self-doubt works - how it responds to psychological risk and how we use the Five P's to keep ourselves safe from that risk. In this episode, I share how my theory has evolved in the last few years.

    I...

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    August 29, 2019 21 min

    If you have a vociferous inner-critic, this episode is for you!

    Everything outside of you, is neutral. It just IS. How you experience the world, is how you interpret it. Usually, we don't just have an experience, we have a lot of thoughts, feelings, judgements about the experience!

    In this episode, I share how most of us were never taught to be consciously aware of how we interpret neutral reality. Plus I share a practice for y...

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    August 23, 2019 19 min

    The question I am asked The Most about my work is 'how can I feel more confident right now?' And in this episode, I'm answering the question!

    Most of us want to feel confident so we can do and say what we want to do and say. We have some imaginary version of what would be possible if we had more confidence: who we would be, much more awesome our lives would be. But what most of us don’t realise is that confidence is a c...

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    In this episode, we explore a concept from developmental psychology that our growth as adults is partly about increasing our capacity to understand, reflect on and respond to two key psychological states: sameness and difference.

    I see the infinity loop as symbolic of this process that we are always moving through: one loop is sameness which represents safety, stability and peace; this is where we feel settled, where we integrate a...

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