January 13, 2025 • 21 mins
Download Your Free Bounce Back from Setbacks Overview
Related Episodes
After battling a viral infection that took a toll on my voice, I realized that my experience was a small example of what is happening in the broader world around us; what happens when all that excitement and optimism of New Years' Eve is almost immediately dowsed by illness, job loss, attacks, and fires?
If this is you, join us for three specific strategies and coping suggestions. We'll dive into the art of resilience by categorizing stressors, drawing strength from our past, and embracing gratitude.
Whether it's a pandemic or personal setbacks, there's wisdom in reflecting on divine support, which can offer a grounding hope for those who seek it. Together, let's uncover the tools to remain present and resilient, reminding ourselves of our inherent ability to overcome life's challenges.
Ever felt overwhelmed by fear or anxiety in the face of life's unpredictable turns? I understand the feeling, especially after facing an active shooter incident. In this episode of Mindful in 5, I introduce a simple yet profound mantra that you can apply in highly stressful situations that you can't control.
There is a path to help manage those overwhelming emotions. Open your heart and mind as we uncover the strength within to navigate uncertainties and embrace the present moment with resilience and courage. Fine greater peace, clarity and feel softer and supported in how you bounch back from setbacks and remain optimistic in 2025.
More Links and Resources
- Download Mindful in 5 Sample Chapters
- Pick up your Mindful in 5 Book and Journal from Amazon
- Join the Discussion on LinkedIn
- Join the Mindful Ninjas: Subscribe to the newsletter
- Website: https://www.spiwejefferson.com/
- Get a Custom Signed Book and Journal
- YouTube
- Contact Us: info@spiwejefferson.com
- Rate Us: Goodreads and ...
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Spiwe Jefferson (00:04):
Welcome to Mindful in 5, where busy
professionals find your peacefuloasis to thrive in complex work
environments.
I am Spiwe Jefferson attorney,certified mindfulness
practitioner and author of theMindful in 5 book series, here
(00:26):
to guide you to a clearer,softer and more supported life.
Join me and your fellow MindfulNinjas as we explore
science-backed mindfulnessstrategies for successful
leaders that you can implement,starting with just five minutes
a day.
(00:46):
Elevate your work, empower yourlife, work higher, live
stronger.
Let's go! Today we're talkingabout something that's
particularly meaningful, notjust to me, but many of us right
(01:07):
now how to navigate life whenthe unexpected happens.
So here's my true story.
I almost did not record thisepisode.
You can hear that there issomething up with my voice.
You can hear that there issomething up with my voice.
Well, I have been dealing witha viral infection that has taken
(01:34):
away half of my vocal range andkept me homebound the better
half of last week, but then Irealized this is exactly what we
need to talk about how do westay anchored when life throws
us curveballs?
Maybe you are one of themillions of people, myself
included, who started 2025 fullof enthusiasm, with clear
(02:01):
intentions and beautiful plans.
Then, suddenly, the tragicevents in New Orleans unfolded
before the first sunrise of 2025.
And then devastating fireserupted in California and
friends, family people we knowmay have lost their homes and
(02:24):
entire neighborhoods.
Or perhaps something evencloser to home happened to you,
like an unexpected job loss, theloss of a loved one, or an
unexpected health challenge.
These moments can feeloverwhelming and they
particularly sting when theyeviscerate and completely wipe
(02:48):
out or overshadow the joy andoptimism we felt on New Year's
Eve.
Today we are unpacking thethings we can do to be realistic
about what's happening, but yetbounce back from setbacks when
the unexpected occurs.
And actually you'll notice inthe notes for this podcast, at
(03:13):
the very top, there is acomplimentary overview for you.
It is one of my blueprints thatI started working on last year
and this particular one is onbouncing back from setbacks and
it gives you an overview of thefull program that is available
(03:33):
at spewajeffersoncom.
Let's dive into our topic.
As a starting point, it iseasier to handle stressful
situations if we can putlanguage to them.
One way to start doing that isto categorize and label things
(03:54):
that cause us stress.
So in this case, I like tocategorize the causes of
disappointment, stress, whateveryou want to call it into three
buckets Number one, things thatare happening to you.
(04:14):
Number two, things that hitclose to home.
And number three, things thatare happening in culture or out
there.
Three things that are happeningin culture or out there.
First, let's talk about whensomething is happening directly
to you, like my current healthsituation.
The first step is just toacknowledge it, because you
(04:39):
can't address what you do notacknowledge.
So I acknowledge that I am sickand I also acknowledge the
emotions that I have about thesituation.
I don't, you know, I don't getsick often and I don't like it.
I don't know anybody who likesbeing sick.
(05:00):
I don't like having to missactivities, having to miss work
and stay home.
Well, you know, staying home isactually not that bad, but I
don't like having to do itbecause I'm sick.
This sucks, I don't like it.
(05:21):
At the same time, I have beenmaking adjustments.
I've been drinking lots offluids.
I have monitored my condition,gave myself lots of space for
rest, stayed home in case I wascontagious.
For rest.
(05:41):
Stayed home in case I wascontagious and because I wasn't
feeling as energetic as usualand I seemed to be getting worse
.
After about a week I tookmedicine to help me sleep at
night, and when it didn'tresolve, I went to urgent care
and got a formal diagnosis.
So I have been activelymonitoring and managing this
condition and taking what actionI can control.
(06:03):
At the same time, I've beenfinding reasons for gratitude.
I am grateful that it's notCOVID.
I am grateful that, except formy sore throat and cough, the
rest of my body is actuallyfunctioning just fine.
I am grateful that I was ableto perform all of the sort of
(06:24):
core basic tasks that I neededto last week in terms of working
and taking care of my family.
I am grateful that my boss, whois the CEO of my organization,
and my senior leadership teamwere all so supportive.
(06:45):
We have the kind of culturewhere I didn't even think twice
about saying hey, I'm notfeeling well, therefore I'm
going to stay home because I'mconcerned that I might be
infectious, which it turned outI was, and there was great
support.
And my boss said to me you know, I want you.
(07:05):
More than once he said this Iwant to make sure that you are
getting rest, and so I amgrateful because I know that not
everybody has the privilege ofworking in an environment that
is that supportive.
And so these are all thereasons that I found for
(07:25):
gratitude.
My family was incrediblysupportive.
I have different groups of mysort of wider village of sisters
my link sisters, my Deltasisters, my GC sisters and, to
the extent that I let peopleknow, especially when I wasn't
(07:45):
able to show up for things or docertain things, nothing but
support to embrace a mindset ofresilience.
Remember, you have overcomechallenges before.
(08:07):
Think about how you navigatedpast difficulties.
We have all lived through COVIDand if you are within the sound
of my voice right now throughCOVID, and if you are within the
sound of my voice right now,you found ways to cope and
emerge, hopefully, stronger.
So trust in your inherentability to rise above and
transform.
For my fellow God lovers,reflect on how God has sustained
(08:33):
you through previous trials,you through previous trials.
Let that awareness ground youin hope.
Stay present with what is,rather than getting lost in what
could have been or what you'reworried might be.
I find that most of us Godlovers have had what I call the
Red Sea moment, where you hadyour back against the wall.
(08:56):
You had the Red Sea on one side, you had Pharaoh's army bearing
down on the other side and youhad no idea how you were going
to get through it.
And then God showed up, partedthe Red Sea, delayed Pharaoh's
army and, all of a sudden, thereyou were, walking safely on dry
(09:17):
land, singing praises, becauseyou never expected that you
would be saved in this way.
People who are not God lovers,I am sure you've had situations
like that.
Maybe you call it coincidence,maybe you call it luck, maybe
you call it providence, maybeyou call it the universe.
Whatever it is, but think backto those times when you thought
(09:41):
man, my goose is cooked, I amsunk.
There's no way that I seemyself getting out of this
horrible situation.
And then suddenly the dooropened and a new opportunity or
a new escape hatch just becameavailable and you were able to
find your way off to a saferplace.
(10:02):
So all of us have had times inour past especially if you've
lived for any reasonable numberof years where that has happened
to you.
So go back and remember thatyou have been through pickles
before and you have survived,and you will certainly survive
again.
So now let's go to the secondscenario, when challenges are
(10:25):
hitting close to home.
Maybe it's affecting yourcommunity or your loved ones.
Here is where we practicediscernment.
Focus on what you can controland intentionally release what
you cannot.
Your energy is precious.
Direct it where it can make areal difference.
(10:46):
God lovers, you can always pray.
Start there, because there issuch power in prayer, and then
do what you can.
Um, maybe you can take somebodyin if you've got a family
member who has been displaced.
Maybe you can volunteer yourtime to help.
(11:08):
Maybe you can volunteer, youcan give money to a cause that
is providing aid and support topeople who have been impacted by
a particular disaster.
These are examples, but lookaround and see what you can
control, what can you do and dothat.
(11:29):
And finally, when difficultiesare happening in the broader
world like, let's say, therecent tragic events that we
have witnessed don't actuallyimpact you personally.
Still help where you can, butdon't let it diminish your light
.
It is possible to stay informedand compassionate without
(11:51):
getting consumed by thecollective heaviness.
Create boundaries around mediaconsumption.
Choose specific ways tocontribute in a meaningful way
while protecting your peace, andsometimes you know part of what
can give you peace is justknowing that you have done
something to help, even in asmall way, but to help whatever
(12:15):
the situation is that is goingon and you know, remember these
practical steps for stayingcentered Pause and breathe
deeply.
When you are feelingoverwhelmed, ground yourself in
the present moment.
Some of you know that I actuallydid get COVID during that
(12:39):
period when it was rampant.
And not only did I get COVID,but my mom got COVID and she
passed away, and my uncle gotCOVID, who was like a father to
me, and he passed away.
But at the time, for all of thetime when COVID was happening
around us and we didn't have it,I just remember I had a mantra
(13:03):
that was especially helpful andit was in this moment, I am fine
.
And then I looked at whataround me can I control?
To reduce the overwhelm and thesense of fear, I turned off.
Some of you may remember thatall the news channels had these
red ticker symbols and they werecounting up how many people had
(13:26):
died every second.
And in our house weintentionally turned off those
because they did nothing butfrighten us and there was
nothing we could do about it.
So we turned them off and thatcreated a sense of normalcy in
our house.
We were also intentional abouthow much we consumed news and we
(13:49):
intentionally did not runaround doom scrolling because
that just frightens you butthere's nothing you can actually
do about it in the moment, andso that was very helpful.
I will also tell you that thatmantra in this moment I am fine
(14:11):
was applicable in all kinds ofother situations.
You might remember some of youthat two years ago there was an
active shooter shutdown at theMall of America, the largest
indoor mall in the United States, and I happened to get there
half an hour before the lockdownand so active shooters on the
(14:34):
loose and there was actually afatality that night, and we were
ushered into the storeroom inthe back of the store where I
was, and it just happened to bea store where I was shopping for
my daughters and I kind of feltlike, oh my gosh, this is the
worst place to be, because thesekids look like they're, like
you know, 15 that are manningthis store.
(14:55):
But there we were, in the backof the store, hiding from the
active shooter.
All the lights were turned off,all of the doors for all of the
stores came down and they werelocked.
So we're locked into the store,hiding in the back in the
storeroom, and I just rememberrepeating, I was looking around
at, you know, my fellow sardineswho were packed in with me and
(15:16):
just thinking, yes, there is anactive shooter out there, yes,
it sounds bad, yes, I can hearthe EMTs and the police and the
security guards like running bythe store and shouting and
yelling and all of the stuffhappening out there.
But in this moment I am fine,in this moment we are fine and
(15:39):
we were.
And so bringing yourself back tothe present moment really works
, and it helped to keep meanchored.
It helped to stop me frompanicking because in the moment
I was fine.
And so what I did?
(16:00):
I texted my family and I postedsome things on social to say so
you know, this is what'shappening right now, this is
where I am and this is who I'mwith and that's how I got
through it.
And so, remember, thesepractical steps really do help
(16:21):
when you need to bring yourselfto that present moment.
So, as you're thinking about thethings that might have
disappointed you as we arecoming into this new year, ask
yourself which bucket does thischallenge fall into?
Is it bucket one, somethingthat's happening to me?
Is it bucket two, somethingthat hit close to home?
(16:45):
Or is it bucket three,something that's happening out
there, or is it, something thathasn't even happened but that
I'm worried about, and,especially in that case, bring
yourself back to the presentmoment, because all the things
that you're worried about thatmay or may not happen may or may
(17:07):
not happen, and, at the end ofthe day, if it does happen,
worrying about it would not havechanged it anyway, unless it
was something that you coulddirectly control.
The other thing that I encourageyou to do is practice
self-compassion.
Your feelings are valid, and sodon't run away from them, and
(17:30):
don't take this to mean that I'msaying that you shouldn't be
frightened, stressed, worried.
Your feelings are valid, butthey don't have to direct your
path.
Just because you feel somethingdoesn't make it true.
Do not allow your emotions todetract, derail or diminish your
(17:50):
light and the precious lifethat you have to live.
Connect with your support system.
Shared experiences with trustedfriends or family members or
members of your extended circlecan reduce and lighten the
burden that you have to carry.
(18:11):
God lovers, release your caresto the one who loves you most,
because he has already said thathe loves you and that's why
he's there.
Well, that's part of the reasonwhy he's there.
Take small, intentional stepsforward.
Even tiny actions buildmomentum towards your goals.
(18:33):
So if all you do today is justsay, every time I start to feel
stressed about blah, blah, blah,I'm just going to bring myself
to the present moment and I'mgoing to have a mantra either in
this moment I am fine orsomething, whatever your version
of that mantra is.
Even if that's all you do,that's enough, because those
(18:58):
kinds of tiny actions can buildmomentum that carries you
forward in a place of greaterpeace and calm and clarity a
place of greater peace and calmand clarity.
So, in conclusion, don't letunexpected events steal the joy
and the potential of this year.
You have the inner wisdom andstrength to navigate whatever
(19:22):
arises.
We are all learning to dancewith the uncertainty while
keeping our hearts open topossibility.
Before we close, I invite youagain to download our free
resource, the Bounce Back fromSetbacks overview.
You will find the link at thetop of our show notes.
(19:43):
It is filled with an overviewof the practical strategies that
you will find in the BounceBack from Setbacks Blueprint,
which is available either in theshop on spiwejefferson.
com or it is available in thedownloadable section of the
website.
(20:03):
Thank you for spending thistime with me.
Come back for a rousing episodethat reignites our joy in the
new year, when I expect to havemy voice back.
Stay present, stay peaceful andremember you are more resilient
than you know.
Welcome to Mindful in 5, where busy
professionals find your peacefuloasis to thrive in complex work
environments.
I am Spiwe Jefferson attorney,certified mindfulness
practitioner and author of theMindful in 5 book series, here
(00:26):
to guide you to a clearer,softer and more supported life.
Join me and your fellow MindfulNinjas as we explore
science-backed mindfulnessstrategies for successful
leaders that you can implement,starting with just five minutes
a day.
(00:46):
Elevate your work, empower yourlife, work higher, live
stronger.
Let's go! Today we're talkingabout something that's
particularly meaningful, notjust to me, but many of us right
(01:07):
now how to navigate life whenthe unexpected happens.
So here's my true story.
I almost did not record thisepisode.
You can hear that there issomething up with my voice.
You can hear that there issomething up with my voice.
Well, I have been dealing witha viral infection that has taken
(01:34):
away half of my vocal range andkept me homebound the better
half of last week, but then Irealized this is exactly what we
need to talk about how do westay anchored when life throws
us curveballs?
Maybe you are one of themillions of people, myself
included, who started 2025 fullof enthusiasm, with clear
(02:01):
intentions and beautiful plans.
Then, suddenly, the tragicevents in New Orleans unfolded
before the first sunrise of 2025.
And then devastating fireserupted in California and
friends, family people we knowmay have lost their homes and
(02:24):
entire neighborhoods.
Or perhaps something evencloser to home happened to you,
like an unexpected job loss, theloss of a loved one, or an
unexpected health challenge.
These moments can feeloverwhelming and they
particularly sting when theyeviscerate and completely wipe
(02:48):
out or overshadow the joy andoptimism we felt on New Year's
Eve.
Today we are unpacking thethings we can do to be realistic
about what's happening, but yetbounce back from setbacks when
the unexpected occurs.
And actually you'll notice inthe notes for this podcast, at
(03:13):
the very top, there is acomplimentary overview for you.
It is one of my blueprints thatI started working on last year
and this particular one is onbouncing back from setbacks and
it gives you an overview of thefull program that is available
(03:33):
at spewajeffersoncom.
Let's dive into our topic.
As a starting point, it iseasier to handle stressful
situations if we can putlanguage to them.
One way to start doing that isto categorize and label things
(03:54):
that cause us stress.
So in this case, I like tocategorize the causes of
disappointment, stress, whateveryou want to call it into three
buckets Number one, things thatare happening to you.
(04:14):
Number two, things that hitclose to home.
And number three, things thatare happening in culture or out
there.
Three things that are happeningin culture or out there.
First, let's talk about whensomething is happening directly
to you, like my current healthsituation.
The first step is just toacknowledge it, because you
(04:39):
can't address what you do notacknowledge.
So I acknowledge that I am sickand I also acknowledge the
emotions that I have about thesituation.
I don't, you know, I don't getsick often and I don't like it.
I don't know anybody who likesbeing sick.
(05:00):
I don't like having to missactivities, having to miss work
and stay home.
Well, you know, staying home isactually not that bad, but I
don't like having to do itbecause I'm sick.
This sucks, I don't like it.
(05:21):
At the same time, I have beenmaking adjustments.
I've been drinking lots offluids.
I have monitored my condition,gave myself lots of space for
rest, stayed home in case I wascontagious.
For rest.
(05:41):
Stayed home in case I wascontagious and because I wasn't
feeling as energetic as usualand I seemed to be getting worse
.
After about a week I tookmedicine to help me sleep at
night, and when it didn'tresolve, I went to urgent care
and got a formal diagnosis.
So I have been activelymonitoring and managing this
condition and taking what actionI can control.
(06:03):
At the same time, I've beenfinding reasons for gratitude.
I am grateful that it's notCOVID.
I am grateful that, except formy sore throat and cough, the
rest of my body is actuallyfunctioning just fine.
I am grateful that I was ableto perform all of the sort of
(06:24):
core basic tasks that I neededto last week in terms of working
and taking care of my family.
I am grateful that my boss, whois the CEO of my organization,
and my senior leadership teamwere all so supportive.
(06:45):
We have the kind of culturewhere I didn't even think twice
about saying hey, I'm notfeeling well, therefore I'm
going to stay home because I'mconcerned that I might be
infectious, which it turned outI was, and there was great
support.
And my boss said to me you know, I want you.
(07:05):
More than once he said this Iwant to make sure that you are
getting rest, and so I amgrateful because I know that not
everybody has the privilege ofworking in an environment that
is that supportive.
And so these are all thereasons that I found for
(07:25):
gratitude.
My family was incrediblysupportive.
I have different groups of mysort of wider village of sisters
my link sisters, my Deltasisters, my GC sisters and, to
the extent that I let peopleknow, especially when I wasn't
(07:45):
able to show up for things or docertain things, nothing but
support to embrace a mindset ofresilience.
Remember, you have overcomechallenges before.
(08:07):
Think about how you navigatedpast difficulties.
We have all lived through COVIDand if you are within the sound
of my voice right now throughCOVID, and if you are within the
sound of my voice right now,you found ways to cope and
emerge, hopefully, stronger.
So trust in your inherentability to rise above and
transform.
For my fellow God lovers,reflect on how God has sustained
(08:33):
you through previous trials,you through previous trials.
Let that awareness ground youin hope.
Stay present with what is,rather than getting lost in what
could have been or what you'reworried might be.
I find that most of us Godlovers have had what I call the
Red Sea moment, where you hadyour back against the wall.
(08:56):
You had the Red Sea on one side, you had Pharaoh's army bearing
down on the other side and youhad no idea how you were going
to get through it.
And then God showed up, partedthe Red Sea, delayed Pharaoh's
army and, all of a sudden, thereyou were, walking safely on dry
(09:17):
land, singing praises, becauseyou never expected that you
would be saved in this way.
People who are not God lovers,I am sure you've had situations
like that.
Maybe you call it coincidence,maybe you call it luck, maybe
you call it providence, maybeyou call it the universe.
Whatever it is, but think backto those times when you thought
(09:41):
man, my goose is cooked, I amsunk.
There's no way that I seemyself getting out of this
horrible situation.
And then suddenly the dooropened and a new opportunity or
a new escape hatch just becameavailable and you were able to
find your way off to a saferplace.
(10:02):
So all of us have had times inour past especially if you've
lived for any reasonable numberof years where that has happened
to you.
So go back and remember thatyou have been through pickles
before and you have survived,and you will certainly survive
again.
So now let's go to the secondscenario, when challenges are
(10:25):
hitting close to home.
Maybe it's affecting yourcommunity or your loved ones.
Here is where we practicediscernment.
Focus on what you can controland intentionally release what
you cannot.
Your energy is precious.
Direct it where it can make areal difference.
(10:46):
God lovers, you can always pray.
Start there, because there issuch power in prayer, and then
do what you can.
Um, maybe you can take somebodyin if you've got a family
member who has been displaced.
Maybe you can volunteer yourtime to help.
(11:08):
Maybe you can volunteer, youcan give money to a cause that
is providing aid and support topeople who have been impacted by
a particular disaster.
These are examples, but lookaround and see what you can
control, what can you do and dothat.
(11:29):
And finally, when difficultiesare happening in the broader
world like, let's say, therecent tragic events that we
have witnessed don't actuallyimpact you personally.
Still help where you can, butdon't let it diminish your light
.
It is possible to stay informedand compassionate without
(11:51):
getting consumed by thecollective heaviness.
Create boundaries around mediaconsumption.
Choose specific ways tocontribute in a meaningful way
while protecting your peace, andsometimes you know part of what
can give you peace is justknowing that you have done
something to help, even in asmall way, but to help whatever
(12:15):
the situation is that is goingon and you know, remember these
practical steps for stayingcentered Pause and breathe
deeply.
When you are feelingoverwhelmed, ground yourself in
the present moment.
Some of you know that I actuallydid get COVID during that
(12:39):
period when it was rampant.
And not only did I get COVID,but my mom got COVID and she
passed away, and my uncle gotCOVID, who was like a father to
me, and he passed away.
But at the time, for all of thetime when COVID was happening
around us and we didn't have it,I just remember I had a mantra
(13:03):
that was especially helpful andit was in this moment, I am fine
.
And then I looked at whataround me can I control?
To reduce the overwhelm and thesense of fear, I turned off.
Some of you may remember thatall the news channels had these
red ticker symbols and they werecounting up how many people had
(13:26):
died every second.
And in our house weintentionally turned off those
because they did nothing butfrighten us and there was
nothing we could do about it.
So we turned them off and thatcreated a sense of normalcy in
our house.
We were also intentional abouthow much we consumed news and we
(13:49):
intentionally did not runaround doom scrolling because
that just frightens you butthere's nothing you can actually
do about it in the moment, andso that was very helpful.
I will also tell you that thatmantra in this moment I am fine
(14:11):
was applicable in all kinds ofother situations.
You might remember some of youthat two years ago there was an
active shooter shutdown at theMall of America, the largest
indoor mall in the United States, and I happened to get there
half an hour before the lockdownand so active shooters on the
(14:34):
loose and there was actually afatality that night, and we were
ushered into the storeroom inthe back of the store where I
was, and it just happened to bea store where I was shopping for
my daughters and I kind of feltlike, oh my gosh, this is the
worst place to be, because thesekids look like they're, like
you know, 15 that are manningthis store.
(14:55):
But there we were, in the backof the store, hiding from the
active shooter.
All the lights were turned off,all of the doors for all of the
stores came down and they werelocked.
So we're locked into the store,hiding in the back in the
storeroom, and I just rememberrepeating, I was looking around
at, you know, my fellow sardineswho were packed in with me and
(15:16):
just thinking, yes, there is anactive shooter out there, yes,
it sounds bad, yes, I can hearthe EMTs and the police and the
security guards like running bythe store and shouting and
yelling and all of the stuffhappening out there.
But in this moment I am fine,in this moment we are fine and
(15:39):
we were.
And so bringing yourself back tothe present moment really works
, and it helped to keep meanchored.
It helped to stop me frompanicking because in the moment
I was fine.
And so what I did?
(16:00):
I texted my family and I postedsome things on social to say so
you know, this is what'shappening right now, this is
where I am and this is who I'mwith and that's how I got
through it.
And so, remember, thesepractical steps really do help
(16:21):
when you need to bring yourselfto that present moment.
So, as you're thinking about thethings that might have
disappointed you as we arecoming into this new year, ask
yourself which bucket does thischallenge fall into?
Is it bucket one, somethingthat's happening to me?
Is it bucket two, somethingthat hit close to home?
(16:45):
Or is it bucket three,something that's happening out
there, or is it, something thathasn't even happened but that
I'm worried about, and,especially in that case, bring
yourself back to the presentmoment, because all the things
that you're worried about thatmay or may not happen may or may
(17:07):
not happen, and, at the end ofthe day, if it does happen,
worrying about it would not havechanged it anyway, unless it
was something that you coulddirectly control.
The other thing that I encourageyou to do is practice
self-compassion.
Your feelings are valid, and sodon't run away from them, and
(17:30):
don't take this to mean that I'msaying that you shouldn't be
frightened, stressed, worried.
Your feelings are valid, butthey don't have to direct your
path.
Just because you feel somethingdoesn't make it true.
Do not allow your emotions todetract, derail or diminish your
(17:50):
light and the precious lifethat you have to live.
Connect with your support system.
Shared experiences with trustedfriends or family members or
members of your extended circlecan reduce and lighten the
burden that you have to carry.
(18:11):
God lovers, release your caresto the one who loves you most,
because he has already said thathe loves you and that's why
he's there.
Well, that's part of the reasonwhy he's there.
Take small, intentional stepsforward.
Even tiny actions buildmomentum towards your goals.
(18:33):
So if all you do today is justsay, every time I start to feel
stressed about blah, blah, blah,I'm just going to bring myself
to the present moment and I'mgoing to have a mantra either in
this moment I am fine orsomething, whatever your version
of that mantra is.
Even if that's all you do,that's enough, because those
(18:58):
kinds of tiny actions can buildmomentum that carries you
forward in a place of greaterpeace and calm and clarity a
place of greater peace and calmand clarity.
So, in conclusion, don't letunexpected events steal the joy
and the potential of this year.
You have the inner wisdom andstrength to navigate whatever
(19:22):
arises.
We are all learning to dancewith the uncertainty while
keeping our hearts open topossibility.
Before we close, I invite youagain to download our free
resource, the Bounce Back fromSetbacks overview.
You will find the link at thetop of our show notes.
(19:43):
It is filled with an overviewof the practical strategies that
you will find in the BounceBack from Setbacks Blueprint,
which is available either in theshop on spiwejefferson.
com or it is available in thedownloadable section of the
website.
(20:03):
Thank you for spending thistime with me.
Come back for a rousing episodethat reignites our joy in the
new year, when I expect to havemy voice back.
Stay present, stay peaceful andremember you are more resilient
than you know.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
Las Culturistas with Matt Rogers and Bowen Yang
Ding dong! Join your culture consultants, Matt Rogers and Bowen Yang, on an unforgettable journey into the beating heart of CULTURE. Alongside sizzling special guests, they GET INTO the hottest pop-culture moments of the day and the formative cultural experiences that turned them into Culturistas. Produced by the Big Money Players Network and iHeartRadio.