Have you been struggling to forgive someone who hurt you? You’re not alone. Forgiveness can feel heavy, confusing, and even impossible at times. But what if forgiveness isn’t just about the person who wronged you—it’s a gift you give to yourself?

Fascinating psychological research reveals why letting go of anger and resentment is crucial for your mental and physical wellbeing. You don’t need to confront the person who hurt you, and forgiveness doesn’t mean excusing bad behavior. Instead, it’s about releasing yourself from emotional pain and reclaiming your peace. Some of the things I share today are:

• The science of forgiveness
• How forgiveness affects your brain and body in profound ways
• How forgiveness can lower stress, improve physical health, and even extend your life expectancy
• The biggest myths about forgiveness
• A 4-step approach to forgiveness that anyone can follow

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Financial stress often has less to do with how much money you have and more to do with your mindset about money. Whether you're worried that you can't keep up with people in your life or you fear that you may not have enough later, addressing your financial anxiety begins when you understand the ties between money and psychology.

My guest, Elizabeth Husserl, is a registered investment advisor and author of The Power of Enough: Finding Joy in Your Relationship to Money. Some of the things we discuss are:

• How to identify your financial story and your relationship with money
• Strategies for dealing with financial anxiety
• How to know when your anxiety is a reality or a misconception
• How to create a spending plan as opposed to a budget
• A 30-day challenge that can reduce your financial stress
• How to separate your sense of worth from how much money you have
• The biggest financial emergency you might ever experience

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ElizabethHusserl.com

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The Power of Enough

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Physical and mental fitness are intertwined. Exercise can improve your mind in many ways, such as alleviating symptoms of depression and anxiety and improving creativity. Research shows that even minimal exercise can boost your mood and self-confidence.

Some of the things I share:

• What the science says about the link between exercise and mental health
• The key benefits of strength training and how it helps your mind
• The physical activities that will most improve your mental health
• How to create a program you'll stick to
• Strategies for increasing your motivation
• Science-backed tips for strengthening both your mind and your body

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Niko Moon is a country pop singer known for upbeat and positive songs like "Good Time" and "Better Days." Behind those feel-good songs, though, are some tough times. He's struggled with anxiety and panic attacks, and he almost quit music when he couldn't break into the industry.

But he found help with therapy, and now he establishes simple daily routines that help him build mental strength. Some of the things he talks about today are:

• How he figured out he needed professional help
• The difficulties he endured that caused heartbreak
• How he overcame the stigma associated with therapy
• Why it may take four different therapists before you find one who is a good match for you
• The most important lessons he learned in therapy (and the one thing he overlooked but he says is probably obvious to everyone else)
• The importance of having a structured daily routine
• The simple morning and bedtime routines that were game-changers for him
• Why he keeps his music so positive

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Listen to Niko's music

The Happy Cowboy Foundation

Follow Niko on Instagram - @NikoMoon

Follow Niko on YouTube - @NikoMoon

If you liked this episode, you might also like episode "38 — Hunter Hayes: Dealing With Loneliness, Prioritizing Mental Health, and Finding Coping Skills That Work for You"

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Small habits applied consistently over time can help you build unstoppable mental strength. A stronger mindset starts with easy-to-remember strategies that can be summed up by "TLC."

Some of the things I share are:

• How to reframe unhelpful thoughts
• How to find positive things in life every single day
• Why it's important to challenge your brain's assumptions about your capabilities
• What it really means to "step outside your comfort zone"
• How to apply these strategies daily and what to expect

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Links & Resources

If you liked this episode, you might also like episode "128 — 5 Ways to Deal With Negative Thoughts so You Can Train Your Brain to Become Mentally Stronger."

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You probably grew up learning that compliance is a good thing. And you might assume you know when to break the rules — like if you're asked to do something unethical or immoral. However, research shows we often underestimate how likely we are to go with the flow or follow directions, even when those actions go against our values.

Dr. Sunita Sah is an award-winning professor at Cornell University and an expert in organizational psychology. She has spent years studying the psychological impact of compliance and defiance. She's also the author of Defy: The Power of No in a World That Demands a Yes. Some of the things we discuss are:

• Examples of the consequences of being overly compliant
• How to redefine defiance for yourself
• How to cope with "insinuation anxiety"
• How to develop an action plan for defiance
• Why defiance is a skill and how it can be honed
• The societal benefits of defiance

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SunitaSah.com

Defy

Follow Dr. Sunita Sah on Instagram - @drsunitasah

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Our early life lessons shape our beliefs and behaviors in adulthood. It's important to remember that childhood struggles are not indicative of character flaws but rather developmental imprints on us.

Fortunately, you can learn to recognize the beliefs you've held since childhood that no longer serve you. And when you do, you can break free from ingrained patterns that hold you back in life. Some of the things I share are:

• How our childhood experiences form the foundation of our beliefs about ourselves, others, and the world.
• How our childhood beliefs significantly influence adult behaviors.
• The 10 most common beliefs carried from childhood
• How to recognize your dysfunctional beliefs
• The best strategies for changing your coping mechanisms and replacing them with healthier adult behaviors
• How to let go of the beliefs that aren't true so you can become the best version of yourself

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Episode 132 — Understand Your Habits By Tracing the Emotional Thread That Drives Your Behavior

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If you've ever dieted to lose weight, this episode is for you. We'll discuss the risks of dieting, emotional eating, and cravings and how diet culture leads to unhealthy habits.

Dr. Supatra Tovar is a clinical psychologist, registered dietitian, and accredited fitness expert. She's also the author of Deprogram Diet Culture. Some of the things she talks about are:

• The problems with diet culture
• What your childhood likely taught you about food and weight
• How to eat mindfully
• The causes of emotional eating and what to do about them
• Sustainable eating habits that lead to lasting health and well-being
• How to build mental strength while fostering a healthier relationship with food and self-image

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DrSupatraTovar.com

Deprogram Diet Culture

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Whether you want your partner to quit eating so many sugary treats or your colleague to have a better attitude, you're in a powerful position to influence others. While lecturing or nagging doesn't work (and, in fact, can make things worse), there are proven strategies that can influence other people to change.

Developing a clear plan can help you guide someone to change their behavior without overstepping your bounds. Some of the things I share are:

• How to become a powerful influence
• How to identify what stage of change someone else is in
• How to employ motivational interviewing strategies that foster self-motivation
• What to focus on to motivate people to change
• How to handle setbacks so you can guide people back to creating change

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Links & Resources

Episode 86 — "The 6 Changes of Change: How to Transform Your Life"

Episode 24 — "How to Help a Loved One with Addiction with CRAFT Trainer Laurie MacDougall"

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We're counting down the most popular episodes of the year and sharing the number one mental strength tip from each show. Discover the top tips from our experts, guests, and most listened-to episodes to wrap up the 2024 season of Mentally Stronger. Some of the things I talk about are:

• How to quickly identify the emotional cause of your habits
• The link between memories and emotions
• Why venting makes your mental health worse
• The distinction between mental toughness and mental strength
• The best thing you can do if you're trying to communicate with a narcissist

Links & Resources

Episode 132 - Understand Your Habits By Uncovering the Emotional Thread That Drives Your Behavior

Episode 87 - Memory and Mental Health: How Your Emotions Impact What You Remember

Episode 96 - Stop Venting. It's Making Your Mental Health Worse

Episode 92 - 10 Worst Pieces of Advice You'll Find on Social Media

Episode 97 - How Kindness, Goodwill, and a Little Math Can Lead to Success

Episode 88 - Mental Toughness vs. Mental Strength

Episode 128 - 5 Ways to Deal with Negative Thoughts so Your Brain Becomes Mentally Stronger

Episode 93 - How Exercise Improves Your Physical Health

Episode 91 - The Biggest Threats to Your Brain Health and Lifestyle Changes You Should Make Today to Stay Sharp

Episode 89 - Dealing With a Narcissist? How to Empower Yourself

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Giant new year resolutions don't work. But a small daily habit could have a profound effect on your life when you engage in them consistently throughout the year. That's why I love the Joy Snapshot--not only is it fun to do but you'll be building mental strength throughout the year while you do it.

Some of the things I discuss are:

• How to practice the Joy Snapshot every day
• The science behind why it works so well
• How to turn technology into an opportunity to build mental strength
• How mindfulness and gratitude become powerful ways to improve psychological well-being
• What to expect when you begin using the Joy Snapshot

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