Speaker 1: Because when you recall a positive experience, and that could
Speaker 1: be something as small as like you know someone at
Speaker 1: the coffee shop that you cut in in line, or
Speaker 1: someone gave you a compliment when you know you weren't
Speaker 1: feeling that great, whatever it might be, when you recall
Speaker 1: that experience, you actually release the same happy hormones in
Speaker 1: your body.
Speaker 2: Hello and welcome back to the Riz and Conk Podcast.
Speaker 2: It is your host, Georgie Stephenson. As some of you
Speaker 2: may know, I'm currently on maternity leave, so Tim and
Speaker 2: I are soaking up the newborn bubble and new parent
Speaker 2: life with our little baby girl. But I did not
Speaker 2: want to leave my RNC fan with nothing, so we
Speaker 2: are bringing back the best bits of the Rise and
Speaker 2: Conker Podcast. We have nearly over two hundred episodes, so
Speaker 2: I thought it would be a cool idea to bring
Speaker 2: you snippets from the most listened to, the most talked
Speaker 2: about episodes and just give you the best bits in
Speaker 2: a mini episode. So be prepared to get straight into
Speaker 2: juicy topics, to feel inspired, to feel motivated, empowered and
Speaker 2: of course informed. These episodes are shorter, but they're just
Speaker 2: full of the best bits. If you did like this
Speaker 2: mini app make sure you go to the show notes
Speaker 2: where we have linked the full episode. And I just
Speaker 2: want to say I really appreciate you guys still supporting
Speaker 2: the show while I'm taking some time off to enjoy
Speaker 2: Baby Girl, and I just can't wait to be back
Speaker 2: in your ears with fresh episodes in the new year.
Speaker 2: We have been planning the next season and there are
Speaker 2: so many exciting guests and surprises coming up, So I
Speaker 2: really hope you enjoy this mini episode. Let's get straight
Speaker 2: into the show. What are some actionable steps that they
Speaker 2: can put in place to become more grateful and feel
Speaker 2: more grateful in their life.
Speaker 1: I think there's like a couple of things that you
Speaker 1: can do to get started. And the first one is
Speaker 1: just exactly what you're doing, Georgie, which is just writing
Speaker 1: things down every morning or every evening. I think it's
Speaker 1: figuring out what time of day you need at most.
Speaker 1: So for some people, they wake up in the morning
Speaker 1: with the feeling of dread and what they have to do,
Speaker 1: and they feel overwhelmed with, oh my goodness, I've got
Speaker 1: to get the kids ready, or I've got to get
Speaker 1: ready for work, and I need to go to the
Speaker 1: gym and I need to do this, and I need
Speaker 1: to do that. If you're waking up with that kind
Speaker 1: of feeling, it's definitely a good idea to start your
Speaker 1: gratitude practice in the morning where you literally just think
Speaker 1: of three things that you're grateful for. And my biggest
Speaker 1: recommendation wouldn't be to say I'm grateful for my house,
Speaker 1: my partner, and my cat. Think of actual events that
Speaker 1: have happened, especially in the last twenty four hours, because
Speaker 1: when you recall a positive experience, and that could be
Speaker 1: something as small as like you know, someone at the
Speaker 1: coffee shop that you cut in in line, or someone
Speaker 1: gave you a compliment when you know you weren't feeling
Speaker 1: that great, whatever it might be, when you recall that experience,
Speaker 1: you actually release the same happy hormones in your body,
Speaker 1: and in a way, you sort of get to physically
Speaker 1: feel it again. So the more we can have your
Speaker 1: body used to those happy hormones coming out, the easier
Speaker 1: it is for them to release when the time's are right.
Speaker 1: Whereas for some people, and this used to be me,
Speaker 1: I used to go to bed thinking, oh my gosh,
Speaker 1: there's you know, there's so much I didn't do, or
Speaker 1: you know, oh I forgot to write back to that message,
Speaker 1: or I made a real fool of myself, you know,
Speaker 1: I said something stupid, or maybe I fell over in
Speaker 1: front of people at the shop, so I'm incredibly clumsy.
Speaker 1: You know. I would be thinking about all the things
Speaker 1: that I didn't do, all the things that were to come,
Speaker 1: and it would make for a really restless night's sleep
Speaker 1: because I was just constantly, you know, kind of in
Speaker 1: that fight or flight mode of like ad and so
Speaker 1: much to do. So for me, doing it at night
Speaker 1: was really beneficial because it would take me into a
Speaker 1: really calming state where I would go back over my
Speaker 1: day and instead of thinking of the things I didn't do,
Speaker 1: I thought of all the things that happened to me
Speaker 1: that were amazing. And when you actually kind of just
Speaker 1: walk yourself through that day, it's quite easy to find
Speaker 1: good things if you're searching for them. You know, your brain,
Speaker 1: if you allow yourself, your brain will find the things.
Speaker 1: But if you kind of are like holding on really
Speaker 1: tight to this story that your life is no good
Speaker 1: and everything's hard and people don't like you and you're
Speaker 1: not enough, it is going to be really hard. So
Speaker 1: I think that just getting into the practice of finding
Speaker 1: just little things in the beginning. It'll help you to
Speaker 1: eventually start to see the really big things that you
Speaker 1: can be grateful for. And then one other thing is
Speaker 1: I love I sometimes talk about this on my Instagram,
Speaker 1: So Thankful Thursdays, I would think back over the last
Speaker 1: seven day what people had done for me, good or bad.
Speaker 1: You know, sometimes it would be an experience that maybe
Speaker 1: someone had been really shitty and said something really nasty
Speaker 1: to me, but it had allowed me to reflect on
Speaker 1: ways that I could be better. And what I would
Speaker 1: do is for the people who said mean things, so
Speaker 1: I didn't necessarily want to thank for it in real life.
Speaker 1: I would write like a little sort of you know,
Speaker 1: a really quick letter of being like, you know what,
Speaker 1: thank you so much for being that person who allowed
Speaker 1: me to look deeper into myself. But then I would spend,
Speaker 1: you know, like that ten to fifteen minutes sending out
Speaker 1: messages of gratitude to my friends and family. You know,
Speaker 1: if my mom had looked after my kids, I would
Speaker 1: make sure I sent her a text just being like,
Speaker 1: you know, you know how much I appreciate this. It
Speaker 1: helps me to work and show up how I need to.
Speaker 1: You know if someone had said something nice that had
Speaker 1: really stuck with me, I would write them a message
Speaker 1: and just let them know that it was still on
Speaker 1: my mind, and it meant a lot to me. And
Speaker 1: I think that when you pass it on, when you're
Speaker 1: not just thinking, Okay, what am I grateful for in
Speaker 1: my life, but when you're actually letting people know that
Speaker 1: they've made an impact in yours, it makes those people
Speaker 1: feel really good. And I don't know about you guys,
Speaker 1: anyone listening, but in my life, my one aim is
Speaker 1: to make other people feel good because ultimately, if I
Speaker 1: can make other people feel good, I feel really freaking good.
Speaker 1: I feel really accomplished by helping others. So that's just
Speaker 1: like a small thing you can do, and I have
Speaker 1: it in my schedule on a Thursday. It's a reminder
Speaker 1: that pops up and I just take that time to
Speaker 1: do those messages.
Speaker 2: Like you said, I personally think about what I'm grateful
Speaker 2: for in my life, usually more sort of bigger things,
Speaker 2: but you were saying think about it sort of little occasions,
Speaker 2: so you can feel that feeling. So could you go
Speaker 2: a little bit more into that. I was just a
Speaker 2: bit confused, because that's the first time I've sort of
Speaker 2: heard about that.
Speaker 1: I'm going to try and explain it in the most
Speaker 1: basic terms because I can get a little bit. I
Speaker 1: get a little bit excited about neuroscience, which is so weird,
Speaker 1: and not call them to you.
Speaker 2: I love hashtag science, so don't want touch.
Speaker 1: Yeah, like I just I get really excited about But
Speaker 1: I like for people to think of their brain. We
Speaker 1: have these neuropathways, and every time we have an emotion
Speaker 1: or a feeling, they fire off between each other, and
Speaker 1: if you want to imagine, there's sort of tracks going
Speaker 1: between you know, the neurons, and the pathways strengthen or
Speaker 1: weaken depending on how often there is energy moving through them.
Speaker 1: So that's probably the easiest way to think of it.
Speaker 1: So every time you feel a good feeling, you're strengthening
Speaker 1: that particular pathway, meaning that it becomes easier for you
Speaker 1: to feel good things. It becomes easier for you to
Speaker 1: feel gratitude, for you to feel joy, for you to
Speaker 1: feel love, for you to feel the things that really
Speaker 1: light you up. Whereas on the flip side, if you're
Speaker 1: constantly thinking about the things that make you feel sad, depressed,
Speaker 1: not good enough, not what you want to feel like
Speaker 1: the bad feelings, you're actually going to strengthen those pathways.
Speaker 1: So for me with my clients and then everything I do,
Speaker 1: it's so important that people are consciously and staying super
Speaker 1: aware to the fact that you need to strengthen the
Speaker 1: pathways of the feel good feelings. So every time you
Speaker 1: can remind yourself of a good feeling, it's actually making
Speaker 1: it easier for you to be happy in the long run.
Speaker 1: And it's like a muscle, like I liken it to training.
Speaker 1: If you strengthen the happy muscle, it's easier to pick
Speaker 1: things up, it's easier to use it, it's going to
Speaker 1: work more effectively. If you want to strengthen the negativity muscles,
Speaker 1: they are going to be easier to use because and
Speaker 1: in the same way energetically that like attracts like good
Speaker 1: feelings attract more good feelings. So I think when you're
Speaker 1: doing this, because some people, when they're naturally in a
Speaker 1: state of you know, maybe self hatred or not having
Speaker 1: faith in other people or in the world, they will
Speaker 1: feel a lot of the negative emotions, and that's just
Speaker 1: consistently strengthening them up. So if you can take that
Speaker 1: time to feel the good stuff and really feel it,
Speaker 1: not just you know, like for someone who's in a
Speaker 1: negativity state when they're writing their gratitude journal, they might
Speaker 1: not actually take the time to feel the emotions that
Speaker 1: come with the thing that they're being grateful for. So
Speaker 1: my biggest tip is to actually feel good when you're
Speaker 1: doing it, because I see so many people and they're like,
Speaker 1: I write my gratitude journal every night and I still
Speaker 1: have a shit life. Sorry, Or I write my gratitude
Speaker 1: of journal every night and nothing's changed. I still feel bad.
Speaker 1: And it's because they're just writing the words. They're not
Speaker 1: actually utilizing the emotions that can come with reliving good
Speaker 1: experiences or actually feeling grateful for something. And in my
Speaker 1: opinion and people will disagree with me here, you're not
Speaker 1: completely feeling gratitude unless it brings you to tears. And
Speaker 1: it doesn't mean that every time you do your gratitudes
Speaker 1: at night you have to like ball your eyes out
Speaker 1: and be a help mess. That would just be so
Speaker 1: INCONVENI But if you're able to really think about something
Speaker 1: like if I think about my mom, I sound like
Speaker 1: baby spice right now. But if I think about my
Speaker 1: mom and like, how much she's done for me. If
Speaker 1: I really get deep into that, it would bring me
Speaker 1: to tears. The amount of gratitude I have what she
Speaker 1: said with my life would actually bring me to tears,
Speaker 1: Whereas if I'm kind of thinking about, like, oh, how
Speaker 1: great is it to have a house, I'm like, I'm
Speaker 1: not going to cry as that that's for giving me
Speaker 1: emotions and the feels, do you know what I mean?
Speaker 2: Yeah, yeah, one hundred percent. I love that. So it's
Speaker 2: sort of an almost two step process with that and
Speaker 2: really creating that feeling and exercising that muscle, like.
Speaker 1: You said, totally one hundred percent.
Speaker 2: Okay, love that. Thank you so much for explaining that.
Speaker 2: Thank you for listening for another RNC episode. I really
Speaker 2: appreciate taking the time to be here with me, and
Speaker 2: also for taking the time for yourself. If you found
Speaker 2: this episode helpful, it would be It's so amazing if
Speaker 2: you shared it on your stories and tagged us, or
Speaker 2: simply just send it on to a girlfriend or family
Speaker 2: member who would benefit from listening. We are an independent
Speaker 2: podcast run by me and my amazing podcast manager, so
Speaker 2: it would mean the world to us if you left
Speaker 2: a review on the Apple podcast app. Also if you're
Speaker 2: vibing this podcast and the concepts we're chatting about, and
Speaker 2: your craving community, Please come and join us over at
Speaker 2: the RNC podcast community Facebook group. Just search Rise and
Speaker 2: Conquer Podcast Community on Facebook and I will be in
Speaker 2: there to chat to you until next time.