In this Call Me Courage episode, Kena shares a personal journey of transformation through understanding keystone habits and the domino effect of courage. If you’ve ever struggled to maintain motivation or wondered how to create lasting change, this episode offers practical insights to reframe your approach and build momentum one courageous step at a time.

A single positive habit can trigger a domino effect of improvements in life, emphasizing the importance of starting small and focusing on one change at a time.

The opinions shared on this podcast are solely those of the hosts, Kena. If you are in crisis or feel you may be in danger, please seek professional help. Additional support resources can be found on the Call Me Courage blog page.

https://www.callmecouragepodcast.com/blog

KEY TOPICS

• Keystone habits and their impact
• The importance of starting with one habit
• How habits influence multiple areas of life
• Recognizing and changing negative keystone habits
• Building confidence through small wins

TAKEAWAYS

• Every keystone habit begins with one decision repeated daily.
• You don't become confident first; you start the habit and confidence grows.
• Finding your first domino is crucial for lasting change.
• Focus on one habit at a time to create a domino effect.
• Negative habits can also create a domino effect of decline.

TITLES

• The Power of One Habit: How to Trigger a Domino Effect in Your Life
• Start Small: The Secret to Lasting Change

SOUND BITES

• "Every keystone habit begins with one decision."
• "Start with the first domino, and confidence will follow."
• "Focus on one habit, and the rest will follow."

CHAPTERS

00:00 The Struggle with Motivation

00:52 My Weight Loss Journey

02:48 The Power of Keystone Habits

05:31 Finding Your First Domino

#keystonehabits, #personaldevelopment, #habits, #motivation, #self-improvement, #courage, #ifestylechange #dominoeffect #clarity #confidence #startatbeginning #callmecourage #callmecouragepodcast

RESOURCES

Lifestyle RX Program - https://lifestylerx.ca

Kena's Reflection on Habits -https://www.callmecouragepodcast.com/post/the-power-of-one-how-a-single-habit-can-transform-your-life

Understanding Fawning: The Survival Response Behind People-Pleasing

You have heard of fight, flight or freeze response. What if I told you there is a fourth one? Well there is, fawning

Discover how what we often labeled as people-pleasing might actually be a complex trauma response called fawning. In this Call Me Courage Midweek Inspiration & Motivation episode, Kena explores the emotional roots, signs, and healing journey associated with this behavior, offering insights for anyone looking to reconnect with their true self.

• The difference between people-pleasing and fawning, and how it’s rooted in survival mechanisms
• The concept of fawning as a trauma response linked to complex PTSD, explained through Pete Walker’s insights
• How childhood experiences shape adult behaviors of codependency and constant caretaking
• Recognizing the signs of fawning in relationships: hyper-vigilance, emotional monitoring, loss of self-awareness
• The importance of understanding that fawning is not a flaw but a coping strategy
• Steps toward healing: setting boundaries, self-awareness, seeking support, and reconnecting with personal needs
• The role of therapy, support groups, and spiritual communities in the healing process
• How awareness can empower you to live more authentically and courageously

CHAPTERS

• (0:02) - Introduction: Are you a people pleaser? Fawning as a survival response
• (0:30) - Understanding fawning and complex PTSD
• (2:10) - The distinction between character flaws and trauma responses
• (3:36) - Reframing codependency: Trauma, not character defect
• (4:27) - Childhood conditions that lead to fawning behaviors
• (5:24) - The cycle of sacrifice and the illusion of love
• (5:54) - The hyper-vigilance of fawners and loss of safety
• (6:24) - Reflection on childhood needs and adult resilience
• (6:55) - The liberation of understanding your survival mechanisms
• (7:25) - The impact of unresolved pain on loved ones
• (7:53) - Steps toward healing: boundaries, self-worth, and support
• (8:04) - Practical tips for reclaiming your true self
• (8:53) - Resources for healing: therapy, community, spiritual practices

RESOURCES - Below are Amazon Canada Links, books can be found on other Amazon platforms in other countries.

• Fawning by Ingrid Clayton https://a.co/d/07X8D6U0
• CoDependent No More by Melody Beattie https://a.co/d/01nWrvjR
• Complex PTSD from Surviving to Thriving by Pete Walker https://a.co/d/062UWsoP

Connect with Kena:

https://www.callmecouragepodcast.com/contact-8

The opinions shared on this podcast are solely those of the hosts, Kena. If you are in crisis or feel you may be in danger, please seek professional help. Additional support resources can be found on the Call Me Courage blog page. https://www.callmecouragepodcast.com/blog

#fawning #fawner #codependent #codependency #peoplepleaser #c-ptsd #trauma #traumaresonse #healing #clarity #confidence #courage #callmecourage #callmecouragepodcast

In this episode of the Call Me Courage Podcast, Sandra and Kena explore how to shift from shame and inadequacy to power and self-trust. They discuss practical methods like the VALID framework, the importance of self-awareness, and healing old wounds to reconnect with the true self.

The conversation delves into the understanding of inadequacy and shame, emphasizing the importance of recognizing inadequacy as a signal, not a truth.

Sandra shares the three words she says when connecting to her true self, truth, peace and power”

• Bring me truth
• Bring me peace
• Bring me power

Sandra references the Secret Language of Feelings by Calvin D. Banyan 1-2-3 Steps

1. Identify / name the feeling.
2. Identify the cause of the feeling (unfilled need, want or desire).
3. Identify a satisfying response - that is an action that fulfills the need, want or desire.

Please Note - The opinions shared on this podcast are solely those of the hosts, Sandra and Kena. If you are in crisis or feel you may be in danger, please seek professional help. Additional support resources can be found on the Call Me Courage blog page. https://www.callmecouragepodcast.com/blog

SANDRA’S KEY TAKEAWAYS

• Inadequacy is a signal, not a truth — and shame grows when we mistake the feeling for our identity.
• Avoidance is protection, not failure — it shows us where something deeper needs care.
• The VALID method and Banyan’s 123 process help us separate past from present and find a satisfying, grounded response.
• Reconnecting with our True Self — through intention and not taking things personally — is the antidote to self betrayal.

KEYWORDS: self-awareness, shame, inadequacy, healing, VALID method, self-trust, emotional intelligence, personal growth

KEY TOPICS

• The VALID method for emotional healing
• The role of shame and inadequacy in self-betrayal
• How to reconnect with your true self
• Using feelings as signals for growth
• Separating past wounds from present triggers

TAKEAWAYS

• Inadequacy is a signal, not a fact.
• Naming feelings validates our true selves.
• Healing involves separating past beliefs from present reality.
• The VALID method guides from feeling to empowerment.
• Patience and self-compassion are crucial in growth.

CHAPTERS

00:00 Introduction to Healing from Shame

04:19 The Valid Method: Naming Feelings

07:09 Identifying the Cause of Inadequacy

10:18 Shifting from Inadequacy to Empowerment

13:26 The Process of Learning and Growth

16:14 Reconnecting with the True Self

18:59 Inadequacy as a Signal for Growth

21:59 Conclusion and Key Takeaways

26:23 NEWCHAPTER_2

RESOURCES

The Secret Language of Feelings by Calvin Banyan - https://www.amazon.com/dp/B07VJX7V7X

VALID Method Podcast: https://www.youtube.com/watch?v=jsLGuM1jZqA

#Shame #Betrayal #Inadequacy #feelthefeeling #namethefeeling #namefeeling #truth #peace #power #innerself #VALID #clarity #confidence #courage #callmecouragepodcast #callmecourage

In this episode, Sandra explores the deep roots of shame, inadequacy, and the ultimate betrayal of self when we abandon our true identity. She shares personal stories and insights on how these feelings impact our lives and how reconnecting with our true self can lead to healing and fulfillment.

The opinions shared on this podcast are solely those of the hosts, Sandra and Kena. If you are in crisis or feel you may be in danger, please seek professional help. Additional support resources can be found on the Call Me Courage blog page. https://www.callmecouragepodcast.com/blog

SANDRA’S KEY TAKEAWAYS

• Inadequacy whispers “I can’t,” and shame twists it into “I’m not enough.”
• Avoidance isn’t failure — it’s protection from pain that feels too heavy to face.
• The real wound is the disconnection from our True Self — the part of us that knows our worth.
• Healing begins when we stop abandoning ourselves and return to alignment with who we truly are.

KENA’S NEW MANTRA FROM THIS EPISODE

“Can’t skip steps.”

This can from Sandra explaining that you need to do the work in order to uncover feelings especially the underlying feelings. There are no shortcuts, you cannot skip any of the steps.

KEYWORDS

shame, inadequacy, true self, emotional healing, self-trust, personal growth, vulnerability, self-awareness

KEY TOPICS

• The roots of shame and inadequacy
• The concept of the true self and alignment
• The impact of shame on self-trust and confidence
• The betrayal of self through shame and avoidance
• Strategies for reconnecting with the true self

TAKEAWAYS

• Inadequacy whispers, 'I can't,' and shame twists it into 'I'm not enough.'
• Avoidance isn't failure, it's protection from pain that feels too heavy to face.
• The real wound is the disconnection from our true self.
• Healing begins when we stop abandoning ourselves and return to alignment with who we truly are.

SOUND BITES

• "When shame and inadequacy pull us away from our true self, we abandon ourselves."
• "People will forget what you did, but never how you made them feel."
• "The ultimate betrayal is when we do it to ourselves."

CHAPTERS

00:00 Introduction to Shame and Inadequacy

03:28 The Personal Weight Struggle and Shame

12:10 Understanding the Ultimate Betrayal

14:03 Connecting with the True Self

23:43 Conclusion and Next Steps

27:12 NEWCHAPTER

RESOURCES

The Secret Language of Feelings by Calvin D. Banyan - https://www.amazon.com/dp/B01N6V7V7Q

Maya Angelou's quote on feelings - https://www.brainyquote.com/quotes/maya_angelou_121993

The Valid Method for emotional healing - https://www.youtube.com/watch?v=D4hk6F3LbSQ&list=PLnX06q4KztMpozh8lBxBV2xZJy3gZDAUv&index=5

#TrueSelf #Shame #Betrayal #BabySteps #Inadequacy #Avoidance #Frustration #TrueSelf #AuthenticSelf #QuietSham #Clarity #Confidence #Courage

The episode explores the themes of self-confidence struggles and overcoming fear and self-doubt. It delves into the courage to be oneself, reflecting on limiting beliefs, creating a personal motto, and dealing with ego noise. Each chapter provides insights and strategies for building confidence and embracing authenticity.

Kena explores the roots of self-confidence struggles, shares personal stories, and offers practical steps to reclaim your inner light and courage.

What has made you start shrinking your life?

Take some time this week to journal and reflect on these questions:

• What limitations do I believe are holding me back?
• What is stopping me from doing what I truly want in life?
• What keeps me from speaking up, showing up, or going after what I want?

And after each answer, ask yourself:

• Why is this a problem for me?
• What does this make me believe about myself?
• When did I decide this was true?
• What experience may have created this belief?

Digging deep into these questions can help you unravel what had been holding you back on letting your light shine.

Suggested Mantras:

"I have the courage to show up as my authentic self, fully and unapologetically".

"It is safe for me to be seen, heard, and celebrated for who I am".

"I honor my soul’s light by expressing my true self in all aspects of life".

"I release the need to hide, and I embrace the power of my presence".

"I allow my heart's light to guide me, and I trust that being seen is a gift to the world".

Or Kena’s favourite: "Better not perfect."

This is from her Lifestyle Rx program which is a Canadian lead health program.

The opinions shared on this podcast are solely those of the hosts, Kena. If you are in crisis or feel you may be in danger, please seek professional help. Additional support resources can be found on the Call Me Courage blog page. https://www.callmecouragepodcast.com/blog

KEYWORDS

self-confidence, courage, personal growth, mental health, affirmations, inner strength

KEY TOPICS

• Roots of self-confidence struggles
• Personal stories of overcoming fear
• Practical steps to boost confidence
• Creating affirmations and mottos
• Managing ego noise and inner critic

TAKEAWAYS

• Self-confidence struggles
• Overcoming fear and self-doubt

TITLES

• Reclaim Your Light: 7 Steps to Boost Self-Confidence
• The Courage to Shine: Personal Stories and Practical Tips

SOUND BITES

"What stories are you carrying?"

"Not every experience has to repeat the past."

"Stop listening to Ego Kena's nonsense."

CHAPTERS

00:00 Finding Your Courage

02:40 Overcoming Childhood Fears

05:28 Believing in Yourself

06:50 Creating a Personal Motto

08:26 Creating Personal Affirmations

RESOURCES

Call Me Courage Podcast - https://www.callmecouragepodcast.com/

Sonia Choquette - https://www.soniachoquette.net/

Mantra suggestions are from a Google search

#Courage #Clarity #Confidence #overcomefears #beyou #beconfident #Childhoodfears #babysteps #keepitsimple #KISS #CallMeCourage #CallMeCouragePodcast

In this episode of the Call Me Courage Midweek Inspiration & Motivation, Kena explores the themes of self-protection, guilt, and codependency. She shares her personal experiences and insights on the importance of setting boundaries and recognizing one's own worth. The conversation emphasizes that protecting oneself is not selfish, but rather an act of self-respect. Kena encourages listeners to embrace their true selves and to understand that they are allowed to prioritize their own peace and well-being.

The episode explores the struggle with guilt when protecting oneself and living authentically, delving into the concept of codependency and its impact. It also touches on the fear of abandonment and the journey of self-discovery, concluding with insights on setting boundaries, self-respect, and managing guilt.

The opinions shared on this podcast are solely those of the hosts, Kena. If you are in crisis or feel you may be in danger, please seek professional help. Additional support resources can be found on the Call Me Courage blog page. https://www.callmecouragepodcast.com/blog

KEYWORDS

codependency, self-protection, boundaries, guilt, personal growth, self-respect, emotional health, healing, courage, self-awareness

TAKEAWAYS

• Many people struggle with guilt when protecting themselves.
• Codependency often stems from a desire for love and validation.
• Setting boundaries can feel uncomfortable but is necessary for self-care.
• People pleasing can lead to emotional exhaustion.
• Recognizing one's own worth is crucial for healing.
• Boundaries are a form of clarity, not punishment.
• It's okay to disappoint others to be true to oneself.
• Self-respect is essential for personal growth.
• You don't have to earn love through suffering.
• Choosing courage means prioritizing your own peace.

SOUND BITES

"Your peace matters."

CHAPTERS

00:00 Introduction to Self-Protection and Guilt

01:53 Understanding Codependency

02:52 Signs of Codependency

05:34 Personal Journey and Spiritual Awakening

07:03 The Importance of Boundaries and Self-Respect

08:56 Closing Mantra

RESOURCES

Call Me Courage Resources https://www.callmecouragepodcast.com/blog

#boundries #codependent #codependency #selflove #sayno #noguilt #selfprotection #personalgrowth #selfcare #spiritualawakening #selfrespect #guilt #clarity #confidence #courage #callmecourage #callmecouragepodcast

In this Call Me Courage Midweek Inspiration & Motivation episode, Kena discusses the theme of judgment and its impact on personal growth and spirituality. She shares personal experiences and insights on releasing judgment, treating others with kindness, and the importance of understanding and compassion.

Listen to explore the profound impact of judgment on personal growth and relationships, emphasizing kindness, understanding, and spiritual development. This episode offers insights on releasing judgment, practicing kindness, and fostering inner peace.

The opinions shared on this podcast are solely those of the hosts, Kena. If you are in crisis or feel you may be in danger, please seek professional help. Additional support resources can be found on the Call Me Courage blog page. https://www.callmecouragepodcast.com/blog

KEYWORDS

judgment, kindness, spiritual growth, emotional intelligence, self-awareness, compassion, mental health, personal development

KEY TOPICS

• The importance of releasing judgment for spiritual growth
• How judgment affects relationships and self-perception
• Practicing kindness and compassion in daily life

TITLES

• The Power of Releasing Judgment for Personal Growth
• How Kindness Transforms Your Relationships and Inner Peace

SOUND BITES

"Treat everyone with basic human respect."

"Pause and catch yourself judging."

"Spread kindness every chance you get."

CHAPTERS

00:00 Understanding Judgment: A Personal Journey

02:56 The Impact of Judgment on Relationships

05:46 Choosing Kindness Over Judgment

RESOURCES

Call Me Courage Podcast - https://www.callmecouragepodcast.com/

#judgement #kindness #compassion #spiritualgrowth #bekind #donotjudgeothers #clarity #confidence #courage #callmecourage #callmecouragepodcast

In this episode of the Call Me Courage Midweek Inspiration & Motivation Kena explores how to live passionately without burnout, emphasizing balance, peace, and self-awareness. She shares insights on recognizing burnout, maintaining inner peace, and nurturing relationships while staying true to oneself.

The episode explores the concept of living one's passion without experiencing burnout. It delves into the distinction between passion and pressure, the recognition and understanding of burnout symptoms, the process of healing from burnout, navigating relationships, and embracing peace and power in living one's passion.

The opinions shared on this podcast are solely those of the hosts, Kena. If you are in crisis or feel you may be in danger, please seek professional help. Additional support resources can be found on the Call Me Courage blog page. https://www.callmecouragepodcast.com/blog

KEYWORDS

burnout, passion, balance, self-awareness, peace, emotional health, purpose, relationships, self-care, motivation

KEY TOPICS

• Burnout signs and prevention
• Balancing passion and peace
• Relationship dynamics and growth
• Self-awareness and boundaries

TAKEAWAYS

• Burnout is not just fatigue; it's emotional and spiritual depletion.
• Passion becomes depletion when it turns into pressure.
• Balance involves creating from inspiration, not pressure.
• Recognizing burnout signs like irritability and disconnection.
• Healing burnout is about changing your relationship with your work.
• Your purpose should nourish, not consume, you.
• Confidence can trigger ego traps; stay mindful.
• Your true power is in making heavy things feel lighter.

TITLES

• Living Your Passion Without Burning Out: A Guide to Balance
• How to Maintain Peace While Pursuing Your Purpose

SOUND BITES

"Your passion is not the problem."

"Balance is the key to sustainable passion."

"Hold your passion with more grace and peace."

CHAPTERS

00:00 Introduction to Passion and Burnout

03:21 Understanding Burnout

06:34 Finding Balance in Passion

07:38 Navigating Relationships and Ego

08:39 The Invitation to Choose Peace

RESOURCES

Call Me Courage Podcast - https://www.callmecouragepodcast.com/

Call Me Courage Blog - https://www.callmecouragepodcast.com/blog

#burnout #passion #livepassionately #choosepeace #takecareofyou #clarity #confidence #courage #callmecourage #callmecouragepodcast