In this heartfelt episode of The Survivors Podcast, Lisa and Gretchen delve into the simple yet powerful wellness habits that keep us grounded, especially when life feels overwhelming. From gratitude practices and breathing techniques to setting boundaries and rediscovering joy, they share practical, achievable ways to nurture your mental, emotional, and physical well-being.
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August is National Wellness Month, but Lisa and Gretchen remind us that wellness isn’t something we practice once a year—it’s a daily commitment to our mental, emotional, and physical well-being. They talk about how gratitude, mindful breathing, better sleep habits, setting boundaries, and reconnecting with joy can be life-saving tools during grief and heavy seasons. With stories from their own lives, they show how even small, consistent practices can help us regulate our nervous systems, protect our energy, and keep moving forward—one day, one moment at a time.
Lessons Learned in This Episode:
- Gratitude is a mindset shift – Even in deep grief, small moments of gratitude can keep us grounded.
- Wellness isn’t fancy—it’s consistent – Simple habits like journaling, breathing exercises, and mindful breaks have a big impact over time.
- Boundaries are protective, not selfish – Saying “no” creates space for your own healing and priorities.
- Joy and grief can coexist – Moments of play and laughter are powerful tools for mental health.
- Connection matters – Small acts like using someone’s name or checking in can boost both your mood and theirs.
Chapters:
00:00 – Episode Open & Trigger Warning
00:37 – National Wellness Month: What It Really Means
02:01 – Why Gratitude Works (Even in Grief)
04:19 – Simple Wellness Habits That Last
07:27 – Mind-Body Connection During Grief
08:41 – Breathing Exercises That Calm Your Nervous System
09:59 – Using Technology for Mindfulness & Sleep
11:22 – Avoiding All-or-Nothing Thinking in Self-Care
14:08 – Nature as a Wellness Tool
15:37 – Human Connection & Boosting Serotonin
16:34 – Boundaries: Saying Yes to Yourself
20:36 – Digital Detox & Reclaiming Your Time
22:36 – Reconnecting with Your Inner Child
23:57 – Joy & Grief Can Coexist
24:22 – Wellness as a 365-Day Commitment
25:44 – Final Thoughts & Encouragement
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🔹 Schoser Talent and Wellness Solutions – Mental wellness coaching & support – https://schosersolutions.com/
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The Survivors is brought to you by our friends at the Help Hub. This
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podcast mentions suicide, mental illness, grief and loss and may be
00:00:09
triggering for some listeners. So please take care of your mental well being
00:00:12
by pausing or skipping any sections that feel uncomfortable to you. And if
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you or someone you know is struggling, please call 988 for support.
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Hey. Hey. How you doing? I was using
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my sexy voice. I don't know why. Are you drinking from your
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cup? Of course I'm drinking from my cup. Cheers. Cheers. Cheers. Cheers,
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Cheers. Oh, wait. Oh, sorry. Can we turn around? Clank, clank.
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Yes. Shameless plug. So it's National Wellness Month,
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G. It sure is. And guess what? We're not going
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to talk as much about today. Suicide.
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No. Oh, you got to get your head in the
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game right now. No, I was going to say football.
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No, we're not. Not talking about spa days and juicing
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and. See what I'm saying? Okay, I'm a little slow.
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It's all right. This is about sustainable mental,
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emotional, physical wellness. That's what we're going to talk about.
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Wow. That was. That was funny. That was actually really funny. We're talking about
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the kind of wellness that keeps you going when
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life feels very heavy. And I feel like. I feel like life
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is feeling very heavy for most every single
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person who I talk to these days. Same.
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Yeah, we won't get into it because we never do, but
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politically and lots
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of shared trauma that I feel like we
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are all watching on television and somehow
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internalizing and all the
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normal day to day things that everybody worries about as humans
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anyway, but just things just feel heavy. So I'm glad
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we can talk in terms of National Wellness Month to talk about
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what to do about that. Yeah, things are very heavy right now.
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Very, very, very heavy. And for me, some of
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the practices that I started and that I think will help
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other people, not just in
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this month, but in every single day of your life.
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Start your morning with being grateful.
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A gratitude practice is so good
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for your health, both physically and
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mentally. I want to do an exercise with you and everybody else who's listening.
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And I know for a fact that I have not made this comment at all
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this season. And I may have made it once last
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season, but I. I'm not sure. So when you are in
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a state of gratitude and you are
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actively thinking about someone or something that you are
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grateful for, would you agree
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that it's impossible in that moment? Whether it's
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10 seconds, 30 seconds, if you can do it for a minute, whatever it is,
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you cannot feel Any negativity if you are in a moment of
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gratitude? Well, I believe that. I believe
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that 100% every morning. For me, my
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mornings start with a 20 minute funny video
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because I need the laughter to kind of break up the cortisol in
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my stomach. But then right after that,
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I say what I'm grateful for. And I've been doing that every
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day since January 20th, and it's made a huge
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difference. Like, I'm grateful for so many things. And
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gratitude goes a long way. It does.
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It absolutely does. And it's hard
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to put something like gratitude alongside something
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like grief or struggle.
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Because if you're grieving or you're struggling
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or you're trying to support someone who is, it's often like wellness
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itself can feel really impossible. Feeling gratitude
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can feel really impossible to do,
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but it's not. It really. It's not
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impossible. And the amount that you do it
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is entirely up to you. Maybe you've lost someone you love and you can only
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muster up like a second or two of flashing to a sweet memory with
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that person or listening to them say I love
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you, or thinking about something
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meaningful that they've said. Like, it works.
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And even on your hardest days, like for me,
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starting on December 26th, the thing I was grateful for is that
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I'm still here fighting. Those are things to be
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grateful for. Because, man, life gets hard.
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Really hard. It does, which is why
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wellness is so foundational. And
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obviously, when we're thinking in terms of
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National Wellness Month, which August is National Wellness Month,
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we think about things like physical health, which
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obviously is so very important.
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Spiritual health, we think about mental,
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emotional health. They are all important.
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And it doesn't have to be fancy. The foundation
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that we create for ourselves, it can be
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exactly like you said, it can be a matter of a few simple
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practices that just suit you
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in starting your day. I mean, for me, it looks
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like getting up out of bed every morning. And the
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first thing I do, you've been to my house because you came and visited me
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this summer. So you saw where I meditate every
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day upstairs on that big square bolster
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pillow. And that's how I start my day,
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with intention. So that even when I know my days will get
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absolutely insane and I'll be on calls and we'll be doing tapings and
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I'll be writing whatever it is, I know that I have
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those moments of calm that I can kind of refer back to
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in my mind for reference and remember what those moments
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of calm felt like for a sec, for a second. Even if I can't even
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if I can't get anymore. And here, like, here are the things that people don't
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even think could be foundational. Every morning, you didn't see me do this
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because you weren't awake yet. But every morning I
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have my protein powder. It's fruit
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punch. It's like a fruit punch with. With protein in it. And I drink my
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fluids and I have my collagen in my coffee, and I sit
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down with my journal for five or 10 minutes, and
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I do a. A meditation. And maybe it's 30 seconds, maybe it's two minutes, you
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know, maybe I'm lucky and I get five minutes. Those are the
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things that I do. But when you do those things
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on the regular every day, that is wellness.
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That's wellness. It is. And like other. Other things
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you can do for wellness are like, maybe
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you're working, but take time out of the day to get
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outside for a little bit, turn your screen off on your. On your
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phone. Just have a mindful moment to yourself.
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Makes so much difference. It does, it does.
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And doing all of the things that we've just been
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sharing, I mean, these are things that you and I have shared before in
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other episodes in different contexts. But
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when we're talking about things like grieving
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in particular grieving something as heavy and as
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impossible as suicide, which this is what
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we talk about, this is what you and I focus on most of the time.
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That mind, body connection is so
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powerful. And our nervous system when
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we're grieving, especially when we're grieving that way, is
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under constant stress and we don't think about it. It
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shows up in our bodies. Our muscles are
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tight. We have headaches. Maybe we
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are fatigued. You know how you just feel like, I can't get out of bed,
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or everything seems heavy and hard. Maybe you can't
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sleep. There are things that
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even someone who is in the thick of grief
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can do to help themselves. They can do breath
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work. I never believed in it before. Even just
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the 4. It's 4, 7, 8. Have you ever heard of the 4, 7, 8
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technique? There's like box breathing. Okay, so you inhale
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for four, count four, then you hold it for seven
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seconds, and then you exhale it for eight seconds. And
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it's super duper simple, but it
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grounds you and it regulates you.
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And even when we are in our most
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stressful moments, something as simple as that
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can bring us back down to that plateau where we
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want to be. So you know what's funny? But it's
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not really funny. So I have. But we're calling it funny. We're going to call
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it funny. So I have a VR headset and there is a
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mindfulness app on the headset. And it
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walks you all through box breathing and relaxation.
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For me, I use it at night before I go to sleep
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because it does like a little relaxation, like a wave kind of thing.
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Or I did another, another one that was like a
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kaleidoscope. And then it walks through breathing
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exercises. And it really helps me sleep better at night
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because it takes all the bad energy out
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and I'm focused on that. One thing is just going to sleep.
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Yeah. And that's so powerful because we,
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we don't often consider
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how much our sleep helps us or lack of sleep
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hurts us. And when we're
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talking about overall wellness, that's a huge pillar.
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It's not just about how much we hydrate or how much we move
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our body or how well we fuel ourselves. It's also
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about how well we shut down and how well
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we sleep so that everything can get rebuilt and regenerated and
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repaired and. And I know for me,
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I mean, you know, we talk about this, you and I offline all the time.
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The fact that I sleep like two or three hours a night and it is
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not for lack of trying, and I
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absolutely know that if I could
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somehow find a way to do better
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with my sleep, I just feel like that's the missing link for
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me with a lot of my own wellness. But
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look, I'm trying. What can I tell you? I'm doing everything I can do. Maybe
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I need your VR headset. Well, for me, I didn't
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think it would be helpful, but after I started using it five
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nights in a row, I know I did notice I started sleeping better.
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But I also take gummies to help me sleep because I'm tired
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of waking up in pain. That's self care. Yeah.
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Those are wellness habits. I think that
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a big part of creating these kinds of habits
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for ourselves is doing it without the pressure. We tend
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to think, oh, I have to do all the things. I have to check off
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all the boxes. I have to do all the jumping jacks and drink all the
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fluids and journal all the pages. And do you know, it's not like that
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for some people. Doing an all or nothing works
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for the majority of people. I feel like that doesn't really work. That's how people
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get burnt out and overwhelmed. So pick a habit. Pick an anchor
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habit to work on during
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wellness month. Just maybe it's. You and I are
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both big journalers Maybe we journal. Maybe you set a timer and you journal for
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three minutes. Maybe you're in the shower and you're just practicing
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your 4, 7, 8 breathing techniques while you're
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already doing something else. You're in the shower getting clean. The
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point is that it's not about
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creating perfect, inflexible habits.
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It's not about that at all. It's just about giving
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yourself what you need. To
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be able to stay calm when you need to stay calm. To be able to
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persevere when you need to forge ahead. It's all. It's all those things. And
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that's the essence of National Wellness Month. It's
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teaching yourself how to give yourself what you need when you need it. And that
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can mean physically or emotionally. When you're grieving, it can mean in
00:12:56
all the different ways. Struggling with your.
00:13:00
Mental health, feeling lost, overwhelmed, or just alone.
00:13:04
Well, you're not. Welcome to the Help Hub, your online destination
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alone. Visit thehelphub.co today.
00:14:08
Another thing you can do too is if you live in a place where you
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can get out in nature, nature will help you with
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your mental wellness and just healthy and
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breathe some fresh air. Get outside, breathe some fresh
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air. Most of us are staring at a computer screen every day.
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Get some fresh air. Yeah.
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The point is, every single one of us deserves
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to take care of ourselves. Not just when
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things are good. It's really to be able
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to take care of ourselves when things aren't good. That's. That's
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the point of building these habits and
00:14:50
practices. It's so that we can be
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okay when we're not in a position of being
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okay. I
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love all these. So another thing that you can do
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is to start making those connections again. Reaching out to somebody
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once a day, it could be A call, it could be a text.
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It could just say hello to somebody as you're walking into the store.
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I know a lot of people don't do that anymore. I do. I
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like to make people smile and just
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saying, hey, how are you doing today? Or hey, good
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afternoon or if you go into a store, everybody wears name
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tags, say their names. You have no idea how much
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that just boots boost the serotonin. Like, oh, somebody said my name
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and they're not yelling at me. You know, connection is huge. Not just
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during National Wellness Month, but every day,
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make some connection. Talk to people.
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Yeah. And also too like you're saying talk to people. But I'm also thinking of
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it in a different way too. You can't pour from an empty cup
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philosophy that I'm thinking of it from, from that perspective too.
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Wellness is not indulgent.
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It's, it's not, it's protective. We have to be able to
00:16:08
set boundaries. And maybe your
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wellness this month is, is about
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learning how to set boundaries so that you're taking care of you and
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you're saying yes to you and you're
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putting your priorities ahead of maybe the other people
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whose priorities you're considering most.
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Yeah. I think one other thing
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you can do too is I do this on Sundays. I do self care,
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check ins for texts. I just text people just
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to make sure that they're doing okay. If it's somebody I haven't heard from
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in a really long time and make a cognizant effort to
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check in on people, but check in on them with a question
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that they actually have to answer. Yeah, yeah, yeah. It goes
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back to the whole extroverted. Like you asked us how we're doing
00:17:05
and we're going to tell you, oh, we're living a dream. In reality we're
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probably not right. Exactly. This does not
00:17:12
have to be some revolutionary idea. It just has
00:17:16
to be your own practices that help
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you to feel better
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in a more general, all around sense.
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It's just about learning how to get regulated, learning how
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to stay regulated. And
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like we already said, it doesn't have to be anything big, it just has to
00:17:39
be consistent. And I think that that's the name of the game
00:17:44
in terms of wellness is just be consistent with
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the things that you're doing because that's
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where change happens. And I'm talking even too now in your grieving,
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consistently allow yourself to feel
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whatever you're feeling. If you like, if you don't feel
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good, be consistent about letting
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yourself not feel good, letting yourself sit in that if you
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aren't feeling as deeply, as
00:18:15
deeply upset or emotional, go with that, too.
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Maybe that's because you're, you're in a different cycle right now
00:18:22
emotionally. Let yourself feel that. It's so important
00:18:26
to just be consistent about the
00:18:30
way that you take care of yourself, because that's, that's
00:18:34
how you build a foundation. You don't build it when you're just ad hoc
00:18:38
doing, doing this, doing that. And there's no system
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behind what you're, what you're practicing. And, you
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know, also give yourself permission to say no. No to things that, like,
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do not. That just don't need your energy.
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Yes, yes, yes, yes, yes, yes. No to activities
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that maybe it's something you just don't want to do.
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Give yourself. It's okay to say no. It really, it really is.
00:19:05
It is, it is, it is. And it's so. And that goes back to, that
00:19:09
goes back to boundaries, too. That's all I think, rolled into that. And that's something
00:19:12
you and I've talked about this. That's something that I. That's fairly new to me.
00:19:16
That's very, very new to me is the. I'm going to call
00:19:20
it the art of saying no. And it doesn't mean
00:19:23
when you say no to someone, it doesn't mean I
00:19:27
don't love you. It doesn't mean I'm not going to show up for you.
00:19:31
It doesn't mean something else is more important than you.
00:19:35
It just means that you're saying yes to yourself.
00:19:39
And I did not internalize that for, I want
00:19:43
to say, the first 50 years of my life, all I
00:19:46
cared about was being that people pleaser. And let me tell
00:19:50
you, as a little tip for Wellness Month, if you're listening and you're
00:19:53
a people pleaser, that will deplete you
00:19:57
faster than anything else that you will do in your life
00:20:01
because now you're doing everything for somebody else and not for yourself.
00:20:08
So, so, so true. So another
00:20:12
thing that y' all can do. And I, I
00:20:15
practice this. And I don't just practice it during Wellness Month. I practice
00:20:19
it once a week. Turn your phone off,
00:20:23
walk away from your computer, stop watching
00:20:26
TV, even if it's for five
00:20:30
or 10 minutes or an entire day. There will be days that I don't
00:20:34
watch TV at all. I love that. I
00:20:37
remember when our girls were young, their school used to do this thing
00:20:41
where they would have TV free week, which I
00:20:44
absolutely loved. It was the best
00:20:48
week of the year because we were outside,
00:20:52
we were reading books, we were breaking out crayon
00:20:55
boxes and doing all the things that you just
00:20:59
wouldn't do because you know you've got a device in your face or you're sitting
00:21:02
in front of a screen. And amazing what it does
00:21:06
when you focus on what's beyond the
00:21:10
screen. Amazing how cathartic that is
00:21:14
for your whole entire self and what level of
00:21:17
wellness that puts you at. I
00:21:20
just get joy out of, like, not seeing
00:21:24
what's on Facebook or seeing what's on Instagram.
00:21:28
So if I'm not like, looking at my tv, at the screen or my
00:21:32
computer or anything,
00:21:36
I can pay more attention to my wife. I can pay more attention to what's
00:21:40
going on around me. That's not digital.
00:21:43
You know, I grew up in an era where we didn't have cell phones.
00:21:47
We had maybe four channels on the tv. I
00:21:51
spent my. My childhood outside. We. We
00:21:54
had channel four, channel five, channel seven,
00:21:58
38 and 56. And that was it. So we
00:22:02
were outside on the trails behind my house, and
00:22:06
we would be outside until Billy Fallon's mom
00:22:09
rang the cowbell
00:22:13
every. Every night at 5:30. But this is about
00:22:19
maintaining our wellness and
00:22:22
understanding that things like mental and emotional and physical
00:22:26
wellness are all connected and that we have to
00:22:30
do things to support all of them. It's a
00:22:34
go ahead. I can see you're itching to say something. I am. So,
00:22:37
like, also give permission to be a kid again. That's
00:22:41
so good for your mental health. Be a kid again.
00:22:45
Go and play. Let me tell you, when you
00:22:49
revert to your inner child and you don't give a
00:22:53
care about anything else in the world but having fun, go do something
00:22:56
that helps you bring some joy into your life, because joy
00:23:00
can actually help clear your head. Can. You're right.
00:23:04
It absolutely can. And joy
00:23:08
can also help us move through
00:23:12
grief and through loss and through
00:23:16
sadness. And that.
00:23:19
That ability to balance joy
00:23:23
and grief for those who are listening, who are in the thick of it,
00:23:27
who are like, I do not feel joyful. I will never feel joyful again.
00:23:31
All I feel is sadness. We hear you. We see you. We
00:23:34
totally understand. And at the same time,
00:23:38
here's the thing. Grief and joy,
00:23:42
sadness and joy do somehow find their way back
00:23:46
together again. And when you
00:23:50
arrive in that place where you feel like, okay, I'm
00:23:53
ready. I want to smile again. I want to laugh again. I want to do
00:23:57
something silly. I want to be a kid. I want to go off and do
00:24:01
something that makes me happy. That is the
00:24:05
best thing in the world that you can do. For yourself because
00:24:08
you're worthy of that. You deserve that.
00:24:12
And those little sparks of joy can be
00:24:16
game changers in our overall wellness.
00:24:20
So we can't ignore them. Yeah, don't just think of this
00:24:24
month as the only month for wellness. Wellness
00:24:28
is 365 days a year. It is
00:24:34
making sure that you're physically sound and mentally
00:24:37
sound and that you're still trying to
00:24:41
put that, put one foot in front of the other. And
00:24:46
even on my hardest days, I can still find joy in
00:24:49
one thing. And for me, that that has
00:24:53
helped with bring some clarity around some other things that are going
00:24:57
in my life. But I always go back to joy and
00:25:01
gratitude because they go hand in hand. They absolutely
00:25:04
do. And each one of us deserves that
00:25:08
total wellness. Every single one of us does. On our
00:25:12
best days, on our worst days, the messiest days, and all the days
00:25:15
in between, we all deserve it. So
00:25:19
the overarching message here
00:25:23
is try and find those things
00:25:27
that only we know what those things are that
00:25:31
can keep us well. And
00:25:35
once we find them, we have to stick with them because
00:25:39
that's where overall wellness becomes a real thing.
00:25:44
Such a great conversation. Good things to remember. Good things to
00:25:48
remember. Hey, let's do it again next week. All right, See you next week. All
00:25:51
right. Love you G. Love, man. Bye. Thanks
00:25:55
for joining us on the Survivors. Remember, no matter how tough things feel,
00:25:59
you are enough and the world needs you just the way you are. You're
00:26:02
not alone in this journey. There's a community here and every step forward
00:26:06
counts. We're so grateful you took the time to listen and we hope you'll
00:26:10
take one day at a time. Just know there's always more light ahead.
00:26:14
Thanks for being here. Friends, just remember, help is out there
00:26:18
in so many different places. So if you or someone you know is struggling,
00:26:22
please call 988 and a trained crisis counselor like me will be there
00:26:26
to help. You can also find an inclusive and comprehensive directory of
00:26:30
mental health resources, tools and
00:26:32
content@thehelphub.co. just remember that
00:26:35
help is always just a call or a click away. We'll catch you next week.
00:26:39
In the meantime, keep surviving.