Bonus: Navigating Life with ADHD - Guest College Student Eden Del Valle
ADHD — it can have a big impact on someone’s life! From academics to self-esteem, relationships to sleep, the touch of ADHD goes far and wide.
In today’s episode, I’m speaking with a very special guest — my daughter, Eden Del Valle, a current college sophomore who was diagnosed with ADHD in 3rd grade. In our conversation, Eden shares about her experience navigating life with ADHD, and strategies, tips, and resources she has found useful along the way.
![Pause: Loving Your Body Even When It's Letting You Down [Pause 09]](https://images.squarespace-cdn.com/content/v1/60148bbcd874d0011965b416/1659559222863-34M1X5FQM0UULIROT5K4/Pause_DrKimber_Podcast_1400x1400px_A.png)
Pause: Loving Your Body Even When It's Letting You Down [Pause 09]
Welcome to a Pause episode, different from the Sleep episodes where we get into stories and content. In Pause episodes, we put into practice training our minds and connecting with our body.
In this episode we: get settled, track your breath, express gratitude to all the body parts, ground using hand placements and feeling warmth, notice the embodied experience of gratitude, and Voo Breath.
![Hormones, Menopause and Sleep with Dr. Lisa Fillis [Sleep 09]](https://images.squarespace-cdn.com/content/v1/60148bbcd874d0011965b416/1660593494317-8XFA0XBCJ0G36VZ4V8OQ/Podcast+Guests+copy.png)
Hormones, Menopause and Sleep with Dr. Lisa Fillis [Sleep 09]
Hormones — they play a huge role in the body’s activities, though did you know that they play a huge role in sleep?
In today’s episode, we’re talking with Dr. Lisa Fillis, ND, and taking a look at the role hormones play in the body’s activities, especially sleep, as well as hormone disruption and menopause.
Pause: A Walking Meditation - Shift Your Mood [Pause 08]
Welcome to a Pause episode, different from the Sleep episodes where we get into stories and content. In Pause episodes, we put into practice training our minds and connecting with our body.
In this episode we: get outside, get in your body, use your senses to enhance your walk, and breath work.
![Sleep Hygiene: Substances, EMFs, Routines and Boundaries with guest Dr. Sunny Raleigh [Sleep 08]](https://images.squarespace-cdn.com/content/v1/60148bbcd874d0011965b416/1660591308903-U6D1YDUG1V537BDLZSIF/Podcast+Guests.png)
Sleep Hygiene: Substances, EMFs, Routines and Boundaries with guest Dr. Sunny Raleigh [Sleep 08]
Sleep — we’ve all heard how important it is to get a good night’s sleep since we were small. But…is it really that important?
In today’s episode, we’re going to address this question. I’m joined by guest Dr. Sunny Raleigh, DO, Co-Founder & Medical Director of Restoration Healthcare, Inc., and we dive into the importance of sleep on the body’s functions and overall health (yes, the quality of your sleep makes a difference), as well as discuss the potential roots of sleep disorders and share tips for improving your sleep.
Pause: "I'm Safe" Grounding for Trauma Responses, Chronic Illness, Secondary Trauma and Anxiety [Pause 07]
Welcome to a Pause episode, different from the Sleep episodes where we get into stories and content. In Pause episodes, we put into practice training our minds and connecting with our body.
In this episode we: discuss why we need to ground — Neuroception, grounding practice, quiet your mind through breath work, notice how you are physically safe, and mind work noticing the senses.
![When Tragedy Is Part of Your Job, Finding A Reset and A Way Back to Normal [Sleep 07]](https://images.squarespace-cdn.com/content/v1/60148bbcd874d0011965b416/1659030316118-TNQSTMX1ZKGUQ5DWFPOZ/General_DrKimber_Podcast_1400x1400px_B.png)
When Tragedy Is Part of Your Job, Finding A Reset and A Way Back to Normal [Sleep 07]
This episode is especially created for first responders, military — present and former, professions who witness death, as well as individuals who have been undone by also experiencing a person's death or injury, usually in some sudden incident.
Take a listen to find the way back to feeling grounded and to help work the traumatic event through your nervous system so it doesn't "stick" and become a mental health concern like chronic anxiety, PTSD, addictions, or OCD.
Pause: Finding Peace and Calm When Navigating A Broken World: Coping with Fear and Anxiety in an Age of Violence - A Meditative Practice [Pause 06]
Welcome to a Pause episode, different from the Sleep episodes where we get into stories and content. In Pause episodes, we put into practice training our minds and connecting with our body.
In this episode we: discuss what an anxiety spiral or catastrophizing looks like, provide an example of a worry trigger, quiet your mind, invite your worry to show up, practice noticing where anxiety and worry show up in your body, and return to calm or normal.
Trauma and Anxiety Spirals - How to Get Out of Them When They Strike at Night [Sleep 06]
When fear kicks in, every sense in your body turns up to high alert — ready to engage into fight or flight. We can’t help being triggered by fear, but we can help our response to that fear. This episode takes you through a routine Dr. Kimber uses as a trauma survivor when fear strikes at inopportune time, like out of a deep sleep.
Listen in as Dr. Kimber shares her experiences, science-backed studies, and her tips on how you can get out of the anxiety spiral or trauma reactions.
Pause: Middle Insomnia SOS [Pause 05]
Welcome to a Pause episode, different from the Sleep episodes where we get into stories and content. In Pause episodes, we put into practice training our minds and connecting with our body.
In this episode we: ground your body, quiet your mind, and count backwards as needed.
Middle Insomnia: What Wakes Us Up in the Middle of the Night and What To Do About It [Sleep 05]
Most of us have moments of waking up in the middle of the night and not being able to fall back asleep. If this happens repeatedly, night after night, it will take a toll on our mental and physical health.
In this episode, I will address several scenarios that can wake us up in the middle of the night. Here, I’ll discuss what happens with your body when you wake up and how you can approach your sleep according to the why you wake up.
Pause: Feel like You've Failed? How to Shift Out of Shame [Pause 04]
Welcome to a Pause episode, different from the Sleep episodes where we get into stories and content. In Pause episodes, we put into practice training our minds and connecting with our body.
In this episode we: ground ourselves, notice where we feel the support of others within our body, notice where shame is in our body, identify what we need to shift shame from connection with others, and learn Butterfly Hug—a trauma technique for shifting mood states.
Bonus: About College Life Guests Eden and Paige on Roommate Sleep Routines and Choosing a Roommate
Today we are sitting down with my daughter, Eden, and her roommate, Paige, to dive into the dynamics of living with a roommate, specifically how you can protect your sleep quality while sharing a living space.
In the episode today, Paige and Eden talk about how they have worked together to get the necessary rest for their busy college lives. They share their shared bedtime routines and how their sleep habits have evolved as they settle into college.
![Snoring and Restlessness: Sleep Troubleshooting With A Partner Guest Dennis Del Valle [Sleep 04]](https://images.squarespace-cdn.com/content/v1/60148bbcd874d0011965b416/1660263539159-KUEZJ5VD6JSOOP04KVRY/https---storage.buzzsprout.com-variants-97j6g31qnrv8g3q9sor4ufd1jypv-60854458c4d1acdf4e1c2f79c4137142d85d78e379bdafbd69bd34c85f5819ad.jpg)
Snoring and Restlessness: Sleep Troubleshooting With A Partner Guest Dennis Del Valle [Sleep 04]
Today I'm joined by my husband, Dennis Del Valle, leadership and executive coach and licensed Marriage and Family Therapist, where we talk about sleeping with your partner. Getting good sleep when you aren't the only one in the room can definitely be a challenge, especially if a partner snores or struggles with restlessness.
This episode will give you words for your experience if you struggle! We dive into shame, feeling done to by the other, and how to navigate sleep needs with a strategy where it's a problem to be solved, not a personal defect. We even take on a common misuse of a biblical passage for those of you who may carry this burden in your marriage.
Pause: Racing Thoughts? Let's Help You Shift into Sleep [Pause 03]
Welcome to a Pause episode, different from the Sleep episodes where we get into stories and content. In Pause episodes, we put into practice training our minds and connecting with our body.
In this episode we: lie down, get our eye masks or stuffed animals, transition our mind using a breathe in and out mantra, count backwards, and nod off to sleep.
6 Ways to Level Up Your Sleep Routine [Sleep 03]
We are talking about sleep routines today. Getting to sleep is helping your body transition from a state of dysregulation to rest.
This episode will present a series of suggestions to help your nervous system make that transition into sleep.
Pause: Finding Inner Quiet through Breathing and Body Awareness [Pause 02]
Welcome to a Pause episode, different from the Sleep episodes where we get into stories and content. In Pause episodes, we put into practice training our minds and connecting with our body.
In this episode We: track our breath, notice the tension and comfortable places in our body, engage our parasympathetic nervous system through our Voo Breath, and release body tension.
Five Practices to Navigate Sleep Deprivation [Sleep 02]
Struggle with sleep deprivation? Find yourself having trouble with sleep due to the world’s recent events? You’re not alone.
Listen in to this podcast episode to learn five practices to boost your mental capacities when you’re operating at less-than-optimal sleep levels.
Pause: Breath Work, Body Scans and Feeling Safe [Pause 01]
Welcome to a Pause episode, different from the Sleep episodes where we get into stories and content. In Pause episodes, we put into practice training our minds and connecting with our body.
Are You Treating Your Body Like a Smart Phone? The Truth About Sleep [Sleep 01]
Dive into this series on sleep, where I’ll discuss the purpose of adequate sleep and get you thinking about if you agree. This episode begins by asking you to assess your own growth with two growth models of mental health, allowing you to reflect and gain self-awareness around factors of mental well-being.