Building Emotional Resilience | Resilient by Design

In this episode of the “Resilient by Design” series, we explore what emotional resilience really is and why it’s essential for overcoming challenges and staying aligned with our personal goals and values. 

We examine research-backed strategies for developing emotional awareness, practicing self-compassion, engaging in mindfulness, and cultivating a supportive community—“emotional spotters”—to help us handle life’s ups and downs.

 We also address how trauma can make it more difficult to trust safe relationships or fully engage with mindfulness, and we look at practical ways to overcome these hurdles in a trauma-informed way. 

Remember, resilience is a learned skill—just like a muscle—and even small increments of growth are worth celebrating.

Key Topics Covered

• Defining emotional resilience and why it matters
• The “Resilient by Design” approach: incremental growth and mindset shifts
• Emotional awareness: recognizing, labeling, and understanding your feelings
• Self-compassion as a cornerstone of resilience
• Mindfulness practices for staying present and reducing emotional reactivity
• The power of supportive networks or “emotional spotters” in times of stress
• Overcoming the extra challenges trauma survivors face when building resilience
• Strategies like safe space visualization, somatic therapy, and breath work for trauma-informed resilience

Timestamped Chapters
00:00 – Welcome & Introduction
00:34 – Overview of the “Resilient by Design” Series
03:45 – Emotional Resilience: Definition & Importance
05:16 – Aligning Emotional Resilience with Personal Goals & Values
07:09 – Why Emotional Resilience ≠ Burying Emotions
08:08 – Embracing Difficult Emotions as Data (Dr. Susan David)
12:41 – Building Emotional Resilience: Evidence-Based Techniques
13:15 – Emotional Awareness & “Permission to Feel” (Dr. Mark Brackett)
16:05 – Cultivating Self-Compassion
19:16 – Treating Yourself as a Friend: The Power of Self-Kindness
21:42 – Mindfulness, Presence, & Living in the Moment
25:39 – Supportive Networks as “Emotional Spotters”
28:04 – Trauma’s Impact on Emotional Regulation & Relationship-Building
30:22 – Overcoming Trauma Challenges with Safe Space & Somatic Work

I am grateful you are here,
Jerry

Setup Your FREE Strategy Call:
Schedule Call

Website:
www.jerryhenderson.org

🔗 Access the course "Learning How to Love Yourself" here:

Access Course

How is your relationship with yourself going?
Get your free-self assessment guide

Pick up your copy of my book:
Returning: Meditations and Reflections on Self-Love and Healing

Watch On Youtube


Get Your Free Weekly Healing Tips!

Instagram: @jerryahenderson

Linkedin: www.linkedin.com/in/jerryahenderson

Disclaimer

Transcript

Jerry Henderson: 0:00

Hello everybody and welcome to the Permission to Love podcast. I'm your host, jerry Henderson, and, as always, I'm so grateful that you're here. I want to tell you it means a lot to me that you're listening to this episode. It means a lot to me that you're a part of this community. I know how busy you are and the fact that you're prioritizing developing a relationship with yourself that's healthy, that's thriving, learning how to create the life that you want to live, learning how to have healthier relationships with other people. It means a lot to me that you allow me to be a part of that journey. So thank you for being here.

Jerry Henderson: 0:34

Now we're in the middle of a series talking about resilience, and we've titled it Resilient by Design, and the reason we've done that is because I believe that you can design your resilience, that you're not stuck at whatever resilience level you find yourself at. Okay, life may have handed you a whole bag of lemons and I know it's cliche to say if life hands you lemons, turn it into lemonade. But in the area of resilience, you can turn it into lemonade, you can grow. You're not stuck with what you have. It's a muscle. It's like anything else in our life. The more that we use it, the more that we're going to grow in it. And I believe in you. I know you can do this. So, no matter where you're at, just allow yourself to engage in this content today, learn and grow, and if you stick with it, I guarantee you you grow. And if you stick with it, I guarantee you you're going to find yourself improving. And even if it's just 1%, 2% or whatever percentage of growth, that's still growth. You know, if you look at a plant, how's the plant grow? It doesn't grow overnight. It has little bits of incremental growth and that's what we're doing in our journey. We get incremental levels of growth and we need to celebrate each part of our growth. Okay, so way to go. Thank you for being here Now.

Jerry Henderson: 1:52

Before I continue with today's episode, I want to take a moment and encourage you and invite you to subscribe or to follow this podcast, if you haven't done so already. You know the research shows that 50% of people who listen to a podcast don't actually follow it or subscribe to it, and one of the challenges with this is that they're often not alerted when new episodes come out. So when you want to know when the new episodes come out, especially on this series about Resilient by Design. Take a moment, hit that follow button, hit the subscribe button. Now, the other thing that doing that, taking that small action, does, is it actually increases the reach of this podcast. It helps people connect with this work about how they can have a healthier relationship with themselves. You know, one of my big goals something I have written down is to help a million people learn how to have a healthier relationship with themselves by showing self-compassion, self-acceptance and seeing that they are worthy of their own love. And this podcast and the community of listeners is a huge part of being able to make that type of impact. So, whether you've just started listening or you've been a part of this community for a while and you've not yet hit that follow or subscribe button, please do that, because that's going to help continue to get this message out about how people can transform their relationship with themselves. Now the other thing that that small action is going to do is it's going to really help us this year why? Because this year I'm looking at having guests on the show and this podcast having a larger base of followers is going to help us extend invitations to the types of guests that I think can really serve you on your journey. So if you would do me and this show and this community a huge favor and hit that follow and subscribe button on whatever platform that you're listening to this podcast on Now, in today's episode, we're going to be talking specifically about how to develop emotional resilience.

Jerry Henderson: 3:45

Now, before we dive into emotional resilience, let's just take a moment to talk about some of the things that we're going to be covering in this series. We're going to talk about different types of resilience everything from psychological, physical, social, cognitive resilience and, of course, today we're talking about emotional resilience. We're also going to be talking about the research behind what actually causes us to be resilient Things like strong relationships, self-awareness, having a sense of purpose and meaning and then having healthy routines in our life. Those are all things that are really important in allowing us to be resilient, and I don't know about you, but right now it seems like we need resilience more than ever, and especially emotional resilience. As we turn on the news or the radio or we look at our social media, we're bombarded right now with a lot of negative things, things that can get our nervous system really fired up and it can take a toll on us emotionally, and I know a lot of you are facing some pretty significant struggles, whether it's the loss of a loved one, or it's the loss of a job, or you didn't get that promotion, or the end of a relationship, or dealing with difficulties at home or financial struggles, or you're on a journey of healing from significant trauma and pain in your life. Whatever the story is, I really hope that these episodes on how to be resilient, how to build resilience, can help you, will serve you on your journey. So now let's define what is emotional resilience.

Jerry Henderson: 5:16

Emotional resilience refers to our ability to adapt to stressful situations, challenges or adversity, while maintaining emotional balance and mental well-being. It involves managing our emotions effectively, being able to bounce back from difficult experiences and continuing to function in a way that aligns with our personal goals and values. I think that's a really important part of it aligning with our personal goals and values. I think that's a really important part of it aligning with our personal goals and values, because a lot of times, what happens is we'll experience something, somebody will say something, or something pops up in our life and if we don't have the necessary emotional resilience to deal with it, it can throw us off track of those goals that we have right. We start to spiral down. We feel like, well, that person said this or this happened today, and it means X, y or Z, and we start to tell ourselves stories about ourselves because of the experiences that we've had. And if we don't have the capacity to bounce back from that, to look at it, to be able to see it and frame it for what it is, we're going to find ourselves getting derailed a lot and that's one of the things that I work with people in coaching is helping them stay focused in on the goals that they have for their life, and one of the ways that we do that is examining the stories that we have that we tell ourselves that help us build emotional resilience or is sabotaging our emotional resilience. And emotional resilience is absolutely key to facing those things that are trying to sabotage us, derail us, getting us off track from our personal goals and building the life that we actually want to live. Now, before we go on, I just want to be really clear about something. Now, before we go on, I just want to be really clear about something Emotional resilience is not about burying our emotions, okay.

Jerry Henderson: 7:09

It's not about stuffing them, pushing them aside, because when we do that, we're not actually giving ourselves the opportunity to build emotional resilience. And then when the big things come, we don't know how to face them. And then we spiral, we derail, and then we start to ask ourselves like, hey, what's wrong with me? I thought I was further along than I was, I was handling all of these other things, and now all of a sudden I can't handle this. And then they start to beat themselves up and it causes them to derail from the progress that they were making. And here's the truth about that when we don't give ourselves the opportunity to practice emotional resilience on a regular basis with the small things instead of pushing them aside, we don't have the capacity to deal with the big things and we're really deceiving ourselves thinking that we have emotional resilience, but the truth is, the way that you get emotional resilience is by building it, using it as a muscle in the small things, and as you do that, you increase your capacity to handle the big things.

Jerry Henderson: 8:08

Now, one of the people I really admire on their work around emotional regulation what she refers to as emotional agility is Dr Susan David, a psychologist and author, who emphasizes the importance of emotional agility as a part of building emotional resilience and overall resilience. She talks about emotional agility as our ability to navigate our inner experiences with clarity, courage and compassion. She really challenges us to embrace difficult emotions and use them as data points to guide our decisions, rather than seeing those difficult emotions as barriers to our success. And she also challenges us to recognize and accept all of our emotions, including the difficult ones, and to do all of that without judgment and realizing that we're going to have those emotions, we're going to have those difficult times, and the acceptance that those things are going to show up is a part of building emotional resilience. So, if you're dealing with a lot of challenging emotions and those things are popping up and you're judging yourself for them, you're thinking I shouldn't have them, I should be able to deal with life better than I am. I want to just ask you to take a moment and accept the fact that that's a normal part of being a human being and we're going to talk about that here in just a minute. But please just give yourself the ability to accept the fact you're going to have difficult emotions. You're going to have great emotions, good emotions. You're going to be on the spectrum of different types of emotions, and just because that's happening doesn't mean you're not making progress anymore, doesn't mean that there's something wrong with you. Okay, it's a part of the journey, and giving yourself permission to experience all of that is key to having emotional resilience. Hey, I just want to take a moment and congratulate you on making another trip around the sun. Welcome to 2025.

Jerry Henderson: 10:04

And you know, what many of us do as we go into a new year is we set our new year's resolutions. Now, here's the challenge. Research shows that 80% of people will abandon their new year's resolutions by February and less than 10% of people will have followed through with their new year's resolutions by the end of this year. So if you're a person who struggles with goals and following through with them, the research shows you're not the only one. Now, on the other hand, if you want this year to be different and you actually want to follow through on the things that you want to do, like having a healthier relationship with yourself, getting sober, having life-giving relationships instead of life-sucking relationships we want to stop letting limiting beliefs the imposter syndrome hold you back from advancing in your career and living up to your potential. We're finally ready to really deal with that inner critic and develop a more self-accepting relationship with yourself.

Jerry Henderson: 11:01

This is the year you really want to tackle that struggle that you have with shame or feeling like there's something wrong with you, that you're uniquely broken or whatever the messages are that trauma or other painful life experiences gave you. Then you're going to have to take a different approach than the majority of people that are out there, and the research shows that one of the key things that you can do to be successful in making change is to have support and accountability. And one of the things that you can do to be successful in making change is to have support and accountability. And one of the things that you can do this year to help you not be the 90% that don't follow through on what they said they can do is to get coaching. Research shows that 80% of people who receive coaching report a significant increase in their self-confidence, which also leads to a greater attainment of the goals that they set, which then leads to an overall sense of happiness and well-being. And further research shows that 70% of coaching clients say that it helped improve their relationships, their communication and their career opportunities. So this year, if you want to make things different than they were last year. I want to invite you to set up a free strategy call with me and to help you take that first step and kick off this new year, I'm offering $500 off my three-month and my six-month coaching programs if you sign up for a free strategy call by January 31st. So if you're ready to set up that call, just simply see the show notes in this episode, or you can simply go to my website at jerryhendersonorg and, when you set up your free strategy call, just simply note that you're a podcast listener and you'll get that $500 off. I'm looking forward to connecting with you and learning more about the goals that you have for your life.

Jerry Henderson: 12:41

Now let's start talking about how can we strengthen our emotional resilience, and I want to talk about the evidence-based techniques that are going to help us do that. Now, the first thing is to start practicing emotional awareness. Let me ask you a question Do you feel like you're an emotionally aware person? If not, that's okay, because you can build it. And so what is emotional awareness? It's the ability to recognize and label emotions. Okay, and this is the first step. To start trying to manage them. We need to be able to recognize what's going on inside of us and then name it.

Jerry Henderson: 13:15

Now, according to Dr Mark Brackett, he's the author of Permission to Feel. He says that naming our emotions accurately helps reduce their intensity and provides clarity on how to respond to them. So the ability to have clarity with what's going on inside of us is going to give us the capacity to respond to them. So, for example, instead of saying, man, I feel bad, what does that mean? I feel bad, and what action can you take on I feel bad to, and what action can you take on I feel bad to, make some changes. So, instead of simply saying I feel bad, try going a layer deeper. Try identifying the specific emotion. So try using words like I feel disappointed, I feel betrayed, I feel anxious, I feel overwhelmed.

Jerry Henderson: 14:00

So why is that important for emotional resilience? Well, what that's going to do is it's going to help you see a little bit more clearly about what's going on, and then you can go a layer deeper. For example, if you're saying I feel overwhelmed, you can get curious about that. Why do I feel overwhelmed? That sense of overwhelmed is actually what's making me feel bad, like I'm in a funk or I'm stressed and anxious. Okay, so it's about me feeling overwhelmed. How did I get overwhelmed? Did I take on more than I had capacity for? Did I say yes to things that maybe I shouldn't have said yes to? Am I trying to do too much, right? Am I trying to do too much, perfectly, all of the time? And so seeing the fact that it's about being overwhelmed because maybe I'm overcommitted, and then asking, how did I get overcommitted? Well then, lead me into what was the motivation that got me to be overcommitted. Was I afraid that would hurt somebody's feeling? If I said no, am I a high achiever? And I feel like the only way I'm going to get value is by proving myself. You see, that's getting us into the layers of what's really going on and, as we address those things, that's absolutely going to contribute to our ability to develop emotional resilience. So the next time you feel that you're in a funk and you don't know how to label it, take some time, sit with yourself, try to go a little bit deeper and label what you're feeling with more specific words, because that's going to lead you down a path to discover what's going on that you can then take action on. And as you're taking action on those things, you're managing what's going on with you and you're developing emotional resilience. The second thing we want to talk about that research shows helps us in developing emotional resilience is cultivating self-compassion, and you know me 100% super fan of self-compassion. Why? Because it is one of the most transformational things that we can do in order to have a healthy relationship with ourselves and guys, one of the most important things that we can do to have emotional resilience is to have a healthy relationship with ourselves.

Jerry Henderson: 16:05

An author and spiritual teacher that I really admire he passed away recently as Thich Nhat Hanh and he talks about his ability to come into the present moment and find home within himself. That when he arrives in the present moment with himself, he says I have arrived home. And right now I'm reading one of his books called At Home in the World, and it's a collection of stories and teachings from his life. But I found that really interesting that he says I have arrived at home. When I'm with myself, in the present moment, I've arrived home. And he talks about I don't have any place to go, any place to be, I'm home with me.

Jerry Henderson: 16:45

And that really got me thinking about how few of us really feel like we're at home with ourselves. We don't feel comfortable in our own skin. And why is that? Well, because we're probably in there judging ourselves, criticizing ourselves, beating ourselves up, and when we're in that mode, no way we're going to feel at home with ourselves, and that's why we distract ourselves so much. We're actually distracting ourselves from ourselves, the way that we talk to ourselves, the way that we feel about ourselves.

Jerry Henderson: 17:11

And one of the key things that can help us feel at home is practicing self-compassion. Why? Because when we're compassionate with ourselves, we start to end the war inside of ourselves. You know, we're in there beating ourselves up, we're in there judging ourselves for judging ourselves. We're trying to heal the voice of an inner critic with the voice of another inner critic. And what self-compassion can do is it can actually relax our nervous system. It can help get us out of fight, flight, freeze and fawn mode, because we begin to end the war towards ourselves, with ourselves, and we begin to find a place of home in ourselves where we can relax, we can be at ease and we can give ourselves space to just be.

Jerry Henderson: 17:56

And the ability to just be is absolutely key in our ability to develop emotional resilience, because if we're constantly wired up, we're spending all of our emotional resilience. We're constantly in a state of trying to control our emotions, we're trying to constantly deal with the way that we feel about ourselves, and that's going to fatigue us, it's going to burn us out emotionally. We've got no resilience left, and so we need times of rest. We need times of recovery in order to have emotional resilience, and one of the ways that we can do that is developing a place of home within ourselves, and a key to that is practicing self-compassion. Now Dr Kristen Neff, one of my favorite researchers on self-compassion, talks about how self-compassion actually enhances emotional resilience by reducing these feelings of shame and self-criticism.

Jerry Henderson: 18:46

Now, in this episode, I just want to give a few quick tips on how to practice self-compassion Now. I've done previous episodes on this, so you can go back and listen to those if you need to. I just want to give a few tips right now to help you, and number one is self-kindness. When you can treat yourself with kindness, it will help. You have compassion towards yourself, and so I want to encourage you to treat yourself the way that you would treat anybody else who is going through what you're going through.

Jerry Henderson: 19:16

So take a moment and call a moment where you're with a friend who is going through a difficult situation. Maybe they're going through a breakup, maybe they lost their job or a loved one, or they had failed on something, or they're beating themselves up, feeling really bad about themselves. How did you approach them in that moment? Did you beat them up? Did you tell them that they were a loser? Did you say you deserve to lose your job, you're no good at your job and you'll never find another job? Probably didn't do that, did you? You encouraged them, you held space for them, you probably pointed out their good points, etc. So try practicing that with yourself.

Jerry Henderson: 19:49

And now. I know that might feel awkward, I know you may not feel like you're worthy of that compassion, but I want to tell you you are. You're absolutely worthy of your own love and your own compassion. And begin to treat yourself as your own best friend. How would you speak to a friend who is going through that situation? And if you have all these feelings and emotions arising as to why you can't give that to yourself, allow yourself the permission to set those aside for a moment and then begin to express toward yourself the same kindness that you would give to somebody else.

Jerry Henderson: 20:24

Now the second thing that can help you in practicing self-compassion is realizing your common humanity. A lot of what you're experiencing, most of what you're experiencing, is a part of being human. Now, I don't say that to diminish what you're going through. I share that. To say that you're not alone, that you're not uniquely broken. You know, a lot of times we feel like we can't have compassion towards ourselves because we think we're the only one going through it. We think that we've screwed up more than anybody else. I just want to encourage you that, yes, while you are unique and your story is unique, the fact that you're having struggles is not unique. Everybody has them. And, once again, that's not to diminish what you're going through. It's just to hopefully give you some space to see that you're not uniquely broken, that what you're experiencing is a part of being human. And the research shows that when we can connect with our common humanity, with our shared struggle, it can help open up compassion towards ourselves. It can also help us develop that resilience, because we know we're not going through it alone. Okay now the next thing that research shows can really help us is to engage in mindfulness practices and you know me, I'm a huge fan of mindfulness practices.

Jerry Henderson: 21:42

Why Super transformative in my journey. It's one of the key things that helped me get comfortable being in my own presence, to explore what was going on inside of me, to learn how to love myself. I often say sit with yourself in stillness and silence until you can sit with yourself in stillness and silence. So what is mindfulness in stillness and silence? So what is mindfulness? Real, quick Mindfulness is about being present in the moment and observing what's going on inside of you, what's going on around you, and doing all of that without judgment. Just let it be, observe it, don't label it, don't judge it, just be with it.

Jerry Henderson: 22:23

And for me, I've really been diving even more deeply into mindfulness recently and being present, practicing my mindful walks, times of meditation and just allowing myself to be in the moment, not ruminating about the past, not fearing the future, and just living in this moment. I'm realizing more and more how little permission I've given myself over the years to enjoy my life. A lot of my life was spent in trying to make a living instead of living. A lot of my life was spent in trying to prove myself instead of allowing myself to be, and how much of my life I missed out on as a result of not being in the present moment.

Jerry Henderson: 23:06

So I want to invite you to find ways to be present, to be here now, in this moment, to give yourself permission to experience your life, to live your life, to see all of the beauty that surrounds you, and to not get so busy living that you're not actually living, to not get so wrapped up in the doing of life that you forget that life is about being, because, remember, we're on a rock, flying through the universe, spinning in circles, and we recently took a trip around the sun. Again, we're going through what seems to be a never-ending universe that continues to expand, and we're in all of this beauty and you know what? We're going to miss it if we keep our heads down in all the problems and everything that's going on. And I know those things are real, believe me, I know the worries are real, I know the regrets are real, but this present moment is more real than all of that. So how does that help us build emotional resilience? Because it helps us experience a deeper level of gratitude about what's going on around us. It allows us to be out of the past and the rumination and the regrets, and it allows us to practice being out of the future and the worries and the catastrophizing that happens when we think about that, and it brings us into this moment where we can be aware of what's going on inside of us, where we can observe our inner world. And we're never gonna be able to do that if we don't take the moment to practice mindfulness, to be here now. Dr Jon Kabat-Zinn's mindfulness-based stress reduction program has shown over and over that mindfulness significantly reduces emotional reactivity and increases resilience. Why? For all the reasons I've already mentioned. And it also allows us to relax, gives our nervous system a break, allows our emotional system to reset some and is actually exercising that emotional muscle to be here in the moment and to let go of all the regrets of the past and the emotions that come with that and all of the fears of the future, as I've already mentioned, and grounds us in where we're at right now. And I got to tell you that alone is a lot of work and that alone is really working that muscle of emotional resilience. Now the next thing that research shows us can really help us build our emotional resilience is having a supportive network.

Jerry Henderson: 25:39

Relationships absolutely play a very key role in resilience. Why is that? Because those relationships can act as what I call an emotional spotter. What do I mean by that? You know, my wife and I we like to go to the gym, and one of the things that we do is get on the bench press. And one of the things that's important about the bench press especially when you're trying to push yourself to levels that you haven't gone to before and you're putting extra weight on the bar and you're really pushing yourself it's very important to have a spotter. Now, what does a spotter do? For those of you who are not familiar with that, well, they help you in those moments when you're really struggling to push that weight up. Okay, you're doing those reps. Then, all of a sudden, you're getting to that point of failure and you need just a little bit of help or sometimes some significant help to get that bar back up so that you can rack the weight and be safe. Now, the key thing about a spotter is to not do all the work for the person. Right, that person needs to do those reps, they need to push themselves, but what the spotter does is helps in those moments where the person can't do it on their own, and a network of supportive relationships. It does exactly that.

Jerry Henderson: 26:51

We all have those moments emotionally where we just need some help. We can't handle it on our own, and that's okay. That's not failure, okay, that's humanity. We all need relationships that can help us get through those times where we feel like we can't do it on our own. We all need emotional spotters. We all need those people who can talk to us, who can encourage us, who can get us up over that hump, who can get us through the breakup, through the lost job or the lost loved one or whatever is going on. We need people who can say you've got this, I believe in you, I'm here for you, who can walk us through something, who can just sit with us. Those are our emotional spotters in life. It's okay to have them, it's okay to need them and it's a key part of building emotional resilience. So, whether it's a trusted friend, coach or support group, having someone to talk to can make all the difference in the world. So give yourself permission to seek out the relationships that can help you build the emotional resilience that you need. As we continue on, I just want to take a moment and talk to those of us who have a history of trauma Building emotional resilience, for you might feel a little bit more challenging, and that's okay.

Jerry Henderson: 28:04

And why is that? Well, it's because trauma impacts our ability to regulate emotionally, as we talked about in the last episode. It makes us more reactive and it has all of these biological effects on us. It can have a tendency to cause us to be more withdrawn and less trusting of relationships, and the challenge with that right is that, if the research shows that supportive networks is really important for us, how do we build those supportive networks if we don't trust people? We're in a bit of a dichotomy when it comes to these things called relationships, because it's people who hurt us, who cause the pain, who cause the trauma, and, because of that, a part of what's going to bring healing to us is people, safe relationships, corrective experiences, empathy, being met with love and, yes, self-love and self-compassion is a huge part of our healing journey.

Jerry Henderson: 28:57

But people are also a big part of our healing journey and connecting with those loving, trusting relationships can be really difficult for people who've experienced trauma and so, trying to get into a place of emotional regulation and being able to feel safe, to practice things like emotional awareness, to be able to give ourselves self-compassion, to be mindful, to be in the present moment, because the present moment was a scary place and we disassociated from the present moment, and so being able to practice mindfulness can be a struggle and the supportive network. So all of those things for trauma survivors present some extra challenges, but I do want to encourage you that there are things that you can do that can help you feel safe as you start to practice things like mindfulness and building supportive networks. There's trauma-informed therapy and coaching. There's grounding exercises, there's safe space, visualization, breath work, somatic therapy.

Jerry Henderson: 29:56

So there's a number of things you can do, and one of the key starting points of it is just becoming aware of the fact that trauma does have an impact on your ability to do those things like mindfulness and emotional awareness, and that doesn't mean that there's something wrong with you, okay, so if you're really struggling with those things, your nervous system is acting up, you're not feeling safe work with somebody who can help create a safe space for you to begin to explore those things.

Jerry Henderson: 30:22

Just because you're struggling to feel safe in those practices doesn't mean that you can't do it, and it definitely doesn't mean that there's something wrong with you and it's okay to get the additional support that you need to go on that journey. Well, I hope you enjoyed today's episode and, if you did, I want to encourage you to share it with somebody who you think could benefit from it, because if it's helping you, it's going to help them as well, and you never know the difference that it can make in their life. Now, if you need resources or help on your journey, you can see the show notes in this episode or you can visit my website at jerryhendersonorg. I've created some downloads and other resources that you can access there, and you can also learn more about my coaching program. And finally, I want to remind you, as always, that you are worthy of your own love.