In this enlightening episode of 5 Year You, Andrew and Catherine dive deep into the relationship between thoughts and feelings. They explore how thoughts create feelings, why not all feelings are rooted in truth, and how to challenge negative narratives that don’t serve us. Sharing personal experiences and actionable strategies, they empower listeners to step back, observe their thoughts, and choose a mindset that promotes growth and well-being.

Key Topics Covered:

• Thoughts Create Feelings: How thoughts shape emotional responses and why awareness is crucial.
• Intrusive Thoughts: Catherine’s personal experience with postpartum intrusive thoughts and how she learned to manage them.
• Self-Awareness as a Tool: Observing thoughts instead of reacting automatically.
• Challenging Negative Narratives: Tips for identifying and reframing unhelpful thought patterns.
• Practical Shifts: Simple strategies like exercise, hydration, and laughter to quickly change emotional states.

Actionable Steps for Listeners:

1. Notice the Thought: Take a moment to observe what you’re thinking when emotions arise.
2. Ask Questions: Is this thought true? Does it serve me? What evidence do I have?
3. Practice Reframing: Turn negative assumptions into neutral or positive possibilities.
4. Take Care of Your Body: Use movement, proper hydration, and nutrition to stabilize your emotional baseline.
5. Build Your Toolkit: Identify small, reliable actions like breathing exercises or connecting with friends to shift your mood.

Quotes:

Catherine’s Aha Moments:

• "Not every thought is true. Recognizing this is the first step to emotional freedom."
• "Your feelings aren’t facts—they’re often just a reaction to an incomplete story in your mind."
• "Intrusive thoughts are common, but they don’t define you."
• "We all scan for threats, but most of the time, the threat isn’t real—it’s imagined."
• "By understanding your thoughts, you can decide which ones to keep and which to let go."

Andrew’s Aha Moments:

• "Feelings are real, but they aren’t always right—they’re shaped by the stories we tell ourselves."
• "Humor disarms negativity. When you can laugh at a thought, it loses its power."
• "You’re not your thoughts. You’re the observer of your thoughts, and that gives you choice."
• "Repetition creates patterns—start practicing better thoughts today for a brighter tomorrow."
• "Intentionality turns your mindset from reactive to proactive—it’s a game changer."

Glimmers of the Week:

• Andrew: Enjoying his new rebounder (inspired by Catherine!) and finding joy in simple movement for mental and physical health.
• Catherine: Selling an old pair of sunglasses on eBay for $67, perfectly covering the cost of her twins’ final Christmas gifts, which felt like a serendipitous win.

Resources Mentioned:

• How to Train Your Mind by Chris Bailey – A quick guide to improving focus and managing thoughts.
• The Body Keeps the Score by Bessel van der Kolk – Exploring how unresolved emotions impact physical health.

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• The Elusive Nature of Peace: Why peace isn’t a default state and must be actively cultivated in today’s culture.
• Boundaries and People Pleasing: How saying “no” to others often means saying “yes” to yourself.
• Internal vs. External Peace: Andrew’s take on why peace starts within and radiates outward.
• The Cost of Prioritizing Peace: How setting boundaries may ruffle feathers but is essential for mental and emotional well-being.
• Breaking Free from Social Media Traps: How digital habits disrupt your calm and what to do about it.

1. Identify Peace Disruptors: Take stock of what steals your peace—whether it’s social media, overcommitments, or people-pleasing habits.
2. Set Clear Boundaries: Practice saying no to requests that drain your energy and don’t align with your values.
3. Declutter Your Space and Mind: Simplify your environment and offload mental clutter through journaling or mindfulness.
4. Digital Detox: Limit screen time and unfollow accounts that make you feel inadequate or stressed.
5. Create Peaceful Habits: Develop small rituals like gratitude journaling, breathwork, or soft lighting to promote calm.

• "Peace isn’t handed to you—you have to cultivate it, insist upon it, and believe you deserve it."
• "The cost of peace is often uncomfortable conversations and boundaries, but it’s always worth it."
• "Social media has a way of turning contentment into comparison."
• "People pleasers prioritize everyone else’s calm but destroy their own in the process."
• "Visual clutter is mental clutter. Simplifying your environment creates space for peace."

• "Peace is a muscle—flex it daily until calm becomes your default state."
• "You can choose peace instead of chaos at any moment, but it starts with awareness."
• "The people who push back against your boundaries are the ones who benefited most from you not having them."
• "Start with small habits, like breathing deeply or listening to spa music, to train your nervous system to embrace peace."
• "You can’t control the world outside of you, but you can control the world within you."

• Andrew: Discovering the profound benefits of a 75-minute breathwork session, feeling energized and lighter afterward.
• Catherine: Cherishing a rare and beautiful week of one-on-one time with her dad, soaking in every moment with gratitude and presence.

• The Body Keeps the Score by Bessel van der Kolk – A deeper...

In this heartfelt episode of 5 Year You, Andrew and Catherine take on the delicate topic of anger—how it manifests, why it’s often misunderstood, and how to manage it constructively. They share personal experiences, reflect on their individual relationships with anger, and discuss the importance of self-awareness and healthy outlets. Whether you’re prone to bottling emotions or experiencing explosive outbursts, this episode provides practical strategies for dealing with anger in ways that foster growth and maintain harmony.

• Understanding Anger: How anger is a natural emotion but requires thoughtful management.
• Self-Awareness Cues: Recognizing physical and emotional signs that anger is building.
• Healthy Outlets for Release: Practical tools like exercise, breathing techniques, and creative outlets for managing anger.
• Boundaries and Communication: How to let others know where you’re at emotionally to prevent escalation.
• Releasing the Pressure: Andrew’s Instant Pot analogy for anger management and why it’s important to find controlled ways to let emotions out.

1. Identify Triggers: Reflect on situations or behaviors that tend to ignite anger and start recognizing early cues.
2. Practice Deep Breathing: Use techniques like box breathing to calm your body and mind.
3. Create Healthy Habits: Incorporate regular exercise, journaling, or mindfulness practices to prevent anger from building.
4. Set Emotional Boundaries: Share where you are emotionally with those around you to create understanding and space.
5. Seek Connection: Talk to a trusted friend or therapist to work through unresolved anger.

• "You can feel however you want, but you can’t act however you want."
• "Anger is just an emotion; it’s not bad. What matters is how we choose to handle it."
• "Thirty minutes alone can be transformative—I call it my recharge time."
• "You deserve to have a calm life, and that starts with managing your emotions."
• "Being self-aware isn’t a destination; it’s an ongoing practice."

• "Anger is energy that needs to go somewhere—if it doesn’t, it festers inside."
• "The Instant Pot analogy: release your emotions gradually, or they’ll explode."
• "Deep breaths aren’t about fixing anger; they’re about creating space to respond better."
• "Helping someone else when you’re angry can shift your mood entirely."
• "Doing good feels good—it’s a great way to redirect your emotional state."

• Catherine: Attending her first hockey game and watching Wicked during a Thanksgiving trip to Canada with Andrew.
• Andrew: Spending American Thanksgiving with Catherine, enjoying shared meals and creating new traditions.

• The Anger Management Workbook for Women by Julie Catalano – A practical guide for understanding and managing anger.
• The Body Keeps the Score by Bessel van der Kolk – A deeper dive into how unresolved emotions impact the body.