morning episode

We're talking about the face you make in the shower, without even realising you’re doing it. When you smile, your brain releases tiny molecules called neuropeptides to help fight off stress.  According to researchers, this triggers a knock-on effect for your emotions and suddenly your Resting Shower Face feels more important. So, we've got a shower challenge for next time you soap up.

LINKS 

• Read ‘The Real Health Benefits of Smiling and Laughing’ from SCL Health
• Follow @thespace_podcast on Instagram   
• Watch @thespace_podcast on TikTok  
• Follow @novapodcastsofficial on Instagram  

CREDITS 
Host: Casey Donovan @caseydonovan88 
Writer: Amy Molloy @amymolloy 
Executive Producer: Elise Cooper 
Editor: Adrian Walton 

Listen to more great podcasts at novapodcasts.com.au   

See omnystudio.com/listener for privacy information.

Looking back on the last year it can be hard to think of good memories, but we want you to try. There’s research to suggest that complaining has a negative impact on your health. It’s okay to talk about experience, but constantly revisiting it just makes you feel worse. So just in time for another New Year’s Eve, let us help you out with some tips for positivity and softness.

LINKS

• ‘Study: Complaining is bad for your health’ WKBW NBC Buffalo.
• Follow The Space on Instagram @thespace_podcast.
• Follow Nova Podcasts on Instagram @novapodcastsofficial.

CREDITS
Host: Casey Donovan @caseydonovan88.
Writer: Amy Molloy @amymolloy.
Executive Producer: Elise Cooper.
Editor: Adrian Walton.

Listen to more great podcasts at novapodcasts.com.au.

See omnystudio.com/listener for privacy information.

When you see someone for the first time in ages that annoying question inevitably pops up; "What have YOU been up to?” Suddenly you draw a blank and are left feeling like shit. We're calling this funny little scenario “update anxiety” and we’ve got some nifty trips (if we do say so ourselves) to ease it.

LINKS

• Follow The Space on Instagram @thespace_podcast.
• Follow Nova Podcasts on Instagram @novapodcastsofficial.

CREDITS
Host: Casey Donovan @caseydonovan88.
Writer: Amy Molloy @amymolloy.
Executive Producer: Elise Cooper.
Editor: Adrian Walton.

Listen to more great podcasts at novapodcasts.com.au.

See omnystudio.com/listener for privacy information.

If you're feeling anxious, there's research suggesting a way to feel more calm it to literally shake your body! There’s even evidence that after suffering a trauma, animals will try to physically shake it off. It’s no so silly after all. Let’s do it together.

LINKS

• ‘When Trauma Gets Stuck in the Body, How Do We Heal?’ Beth Shaw for Psychology Today.
• Follow The Space on Instagram @thespace_podcast.
• Follow Nova Podcasts on Instagram @novapodcastsofficial.

CREDITS
Host: Casey Donovan @caseydonovan88.
Writer: Amy Molloy @amymolloy.
Executive Producer: Elise Cooper.
Editor: Adrian Walton.

Listen to more great podcasts at novapodcasts.com.au.

See omnystudio.com/listener for privacy information.

You have a missed call and a follow up text .... "call me back". Suddenly your body goes into fight or flight mode. We put off calling them back and talk ourselves down from a panic attack... Only to finally return the call and find out our panic was for nothing! Let’s explore how to ease off the anxiety accelerator with advice from psychologist Vi-An Le Nguyen.

LINKS

• ‘Dealing with 'can we talk?' texts when you have anxiety’ by Yasmin Jeffrey for ABC Everyday’ - https://ab.co/3paTR7m.
• Dr Vi-An Le Nguyen at Just Shapes and Sounds - https://bit.ly/drvianle-nguyen.
• Follow The Space on Instagram @thespace_podcast and https://bit.ly/thespace_instagram.
• Follow Nova Podcasts on Instagram @novapodcastsofficial and https://bit.ly/novapodcasts_instagram.

CREDITS
Host: Casey Donovan @caseydonovan88 - https://bit.ly/caseydonovan88_instagram.
Writer: Amy Molloy @amymolloy - https://bit.ly/amymolloy_instagram.
Executive Producer: Elise Cooper.
Editor: Adrian Walton.

See omnystudio.com/listener for privacy information.

When was the last time you JUST walked somewhere? Without doing ANYTHING else, and we’re not just talking about the bathroom.  According to research “distracted walking” injuries are on the rise. We’re so distracted we’re hurting ourselves! So we’ve got a ultra-simple challenge for you to reset – and stop running into your bedframe!

Links

• ‘Distracted Walking Is a Significant Safety Threat’ from EHS Today - https://bit.ly/3iAqlDN.
• ‘Stress less with mindful walking’ – Michigan State University - https://bit.ly/stress-less-mindful-walking.
• Follow The Space on Instagram @thespace_podcast and https://bit.ly/thespace_instagram.
• Follow Nova Podcasts on Instagram @novapodcastsofficial and https://bit.ly/novapodcasts_instagram.

Credits
Host: Casey Donovan @caseydonovan88 - https://bit.ly/caseydonovan88_instagram.
Writer: Amy Molloy @amymolloy - https://bit.ly/amymolloy_instagram.
Executive Producer: Elise Cooper.
Editor: Adrian Walton.

See omnystudio.com/listener for privacy information.

In Diane von Furstenburg's book ‘Own It Now’ she shares her secrets to life – and we're obsessed. We’re sharing our favourites here as a mini pep talk to get you in the right mindset for the day.

Links

• ‘Own It: The Secret to Life’ by Diane von Furstenburg - Signed Edition | General Non-Fiction | Phaidon Store - https://bit.ly/3adt1me.
• Diane von Furstenburg on Instagram @therealdvf - https://bit.ly/3uRTvDp.
• Follow The Space on Instagram @thespace_podcast and https://bit.ly/thespace_instagram.
• Follow Nova Podcasts on Instagram @novapodcastsofficial and https://bit.ly/novapodcasts_instagram.

Credits
Host: Casey Donovan @caseydonovan88 - https://bit.ly/caseydonovan88_instagram.
Writer: Amy Molloy @amymolloy - https://bit.ly/amymolloy_instagram.
Executive Producer: Elise Cooper.
Editor: Adrian Walton.

See omnystudio.com/listener for privacy information.

Remember the days when we put on REAL clothes from Monday to Thursday? Right now we’re living in a world of lycra and trakkies. But a lot of us STILL don’t feel like we can express ourselves at work, and it’s influencing our emotions. So, we’ve got a challenge for you today. How can you dress to impress YOURSELF more?

Links

• The Space Instagram @thespace_podcast and https://bit.ly/thespace_instagram.
• Review The Space on Apple Podcasts and https://bit.ly/review-the-space.

Credits  
Host: Casey Donovan @caseydonovan88 
Content: Amy Molloy @amy_molloy
Executive Producer: Elise Cooper
Editor: Adrian Walton

See omnystudio.com/listener for privacy information.

Anyone can gather the courage to live a life of boundary badass-ery. This is according to Nancy Levin the author of the book 'Setting Boundaries will Set you Free'. You don’t have to start with the big stuff. And we’re going to teach you how to take that first scary-boundary-setting-step.

Links

• Nancy Levin @nancy_levin  https://www.instagram.com/nancy_levin/   
• Setting Boundaries Will Set You Free, Nancy Levin   https://nancylevin.com/newbook/
• Follow us on Instagram @thespace_podcast  https://www.instagram.com/thespace_podcast/   
• Review The Space on Apple Podcasts https://bit.ly/review-the-space    

Credits  

Host: Casey Donovan @caseydonovan88 

Content: Amy Molloy @amy_molloy 

Executive Producer: Elise Cooper 

Editor: Adrian Walton 

See omnystudio.com/listener for privacy information.

Today is National Don’t Fry Day! As the name suggests it’s all about not getting sunburnt. Taking skin cancer seriously. Even during the cooler months! Our writer Amy was widowed in her twenties when her first husband passed away from a Malignant Melanoma. So this is an important reminder: reapply that sunscreen. AND it can even become a mindful activity.

Links

• What is habit stacking and how to do it - https://bit.ly/2SVO87g
• Follow us on Instagram @thespace_podcast
• Review The Space on Apple Podcasts https://bit.ly/review-the-space

Credits  
Host: Casey Donovan @caseydonovan88
Content: Amy Molloy @amy_molloy
Executive Producer: Elise Cooper
Editor: Adrian Walton

See omnystudio.com/listener for privacy information.

Do you know how to say something nice? It’s not as simple as throwing a thumbs up and running. Giving someone feedback or a compliment can be awkward. We’re going to explore how to give a genuine compliment, in a way that makes you AND the person your complimenting feel really damn great.

Links

• Liane Davey PHD, How To Say Something Nice; Learn how to deliver positive feedback for maximum impact. http://bit.ly/compliments-impact
• Liane Davey in Instagram @lianedavey
• Follow us on Instagram @thespace_podcast
• Review The Space on Apple Podcasts https://bit.ly/review-the-space

Credits  
Host: Casey Donovan @caseydonovan88
Content: Amy Molloy @amy_molloy
Executive Producer: Elise Cooper
Editor: Adrian Walton

See omnystudio.com/listener for privacy information.

It’s International No Dirty Dishes day! Yup it’s a thing! Do you get riled up when someone else puts a dirty dish in the sink and doesn’t clean up after themselves? In this episode we’re examining why we really snap when someone does this, and how to challenge our initial “WTF YOU LAZY GIT” reaction, and maybe, just maybe, replace it with something better.

Links

• Follow us on Instagram @thespace_podcast
• Review The Space on Apple Podcasts https://bit.ly/review-the-space

Credits
Host: Casey Donovan @caseydonovan88
Content: Amy Molloy @amy_molloy
Executive Producer: Elise Cooper
Editor: Adrian Walton

See omnystudio.com/listener for privacy information.

We all have that one family member who drives us absolutely bonkers. There’s a mindfulness tip to get out of those frustrating fights and arguments, and won’t leave a single emotional bruise or scratch. It’s all about focusing on the conversation you have with yourself internally before you start chatting with the family member who knows how to press your buttons.

Links

• Dr Barbara Larrivee, A Daily Dose of Mindfulness Moments, https://bit.ly/3oesYwR
• Follow us on Instagram @thespace_podcast
• Review The Space on Apple Podcasts https://bit.ly/review-the-space

Credits  
Host: Casey Donovan @caseydonovan88
Content: Amy Molloy @amy_molloy
Executive Producer: Elise Cooper
Editor: Adrian Walton

See omnystudio.com/listener for privacy information.

Black Sheep Syndrome is where you believe you’re the troublemaker in your family or friendship group. The one who people see as difficult. But is this actually true? Or is your memory deceiving you?

Links

• Brave by Sheila Vijeyarasa, Simon & Schuster AU, https://bit.ly/3xFVv2C
• Review The Space on Apple Podcasts http://bit.ly/review-the-space
• Follow us on Instagram @thespace_podcast

Credits  
Host: Casey Donovan @caseydonovan88
Content: Amy Molloy @amy_molloy
Executive Producer: Elise Cooper
Editor: Adrian Walton

See omnystudio.com/listener for privacy information.

If you’re working from home do you miss your commute? We’re not talking about your crowded sweaty bus ride. According to research traveling to work can have emotional benefits. It can also set up a nice break between your home and work life. We’re going to take you on an “emotional commute” to help set clear boundaries between the parts of your day.

Links

• The neglected benefits of the commute - BBC Worklife https://bbc.in/3tq8XVe
• Follow us on Instagram @thespace_podcast
• Review The Space on Apple Podcasts https://bit.ly/review-the-space

Credits  
Host: Casey Donovan @caseydonovan88
Content: Amy Molloy @amy_molloy
Executive Producer: Elise Cooper
Editor: Adrian Walton

See omnystudio.com/listener for privacy information.

Our inner critic can stop us from being creative — that’s true. But have you heard about its counterpart? In this episode we explore your “inner softie” – that voice inside that says “you’re too tired today, go have a rest”.

The underlying message of the Inner Softie is that you’re not capable enough or good enough to be successful. So how can you toughen up in the right way?

Links

• Lilian Wissink, The Creative Seed; How To Enrich Your Life Through Creativity http://bit.ly/creativeseedbook
• Follow us on Instagram @thespace_podcast
• Review The Space on Apple Podcasts https://bit.ly/review-the-space

Credits  
Host: Casey Donovan @caseydonovan88
Content: Amy Molloy @amy_molloy
Executive Producer: Elise Cooper
Editor: Adrian Walton

See omnystudio.com/listener for privacy information.

How do you feel when we say this statement: You are enough! It’s a shame that most of us don’t believe it. Experts are warning the craziness of the last year can impact our self-esteem. You don’t have to walk around loving yourself sick, but imagine waking up feeling like you are good enough, even if it’s just good enough.

Links

• Managing Your Self Worth During COVID-19, http://bit.ly/selfworth-covid
• Dr Dev Roychowdhury https://www.drdevroy.com/
• Follow us on Instagram @thespace_podcast

Credits
Host: Casey Donovan @caseydonovan88
Content: Amy Molloy @amy_molloy
Executive Producer: Elise Cooper
Editor: Will Ryan

See omnystudio.com/listener for privacy information.

How can you cope when friends or family are threatened by your successes. The dynamic within friendships is always difficult when one person has more of something than the other. How can we cope mindfully if we’re the one being envied?

Links

• How To Break Up With Friends, by Dr Hannah Korrel http://bit.ly/friendsbreakup
• Follow us on Instagram @thespace_podcast

Credits
Host: Casey Donovan @caseydonovan88
Content: Amy Molloy @amy_molloy
Executive Producer: Elise Cooper
Editor: Will Ryan

See omnystudio.com/listener for privacy information.

Why do surfers always look so stoked? What’s the secret to waking up at the crack of dawn with a smile on your face? What if we could all bottle some of that magic?

Links

• Erika Drolet from The Salty Club https://thesalty.club/
• Follow us on Instagram @thespace_podcast

Credits
Host: Casey Donovan @caseydonovan88
Content: Amy Molloy @amy_molloy
Executive Producer: Elise Cooper
Editor: Will Ryan

See omnystudio.com/listener for privacy information.

How was your week? How’re you doing? Where did your mind go when you read those questions? In this episode we’re exploring the power of how we describe ourselves, and the importance of not hiding when we’re feeling good!

Links

• Follow us on Instagram @thespace_podcast
• “If You’re Good Say You’re Good” by Adrienne Maree Brown https://bit.ly/3ga9nfd

Credits
Host: Casey Donovan @caseydonovan88
Content: Amy Molloy @amy_molloy
Executive Producer: Elise Cooper
Editor: Will Ryan

See omnystudio.com/listener for privacy information.