1 00:00:02,480 --> 00:00:05,299 Welcome to Boundless Bee, the Hemophilia Bee Podcast, 2 00:00:05,440 --> 00:00:07,440 the podcast standing with you from a family 3 00:00:07,440 --> 00:00:10,179 like yours, presented by the Coalition for Hemophilia 4 00:00:10,400 --> 00:00:12,980 Bee and in partnership with Balancing Life's Issues. 5 00:00:13,359 --> 00:00:16,184 This special World Mental Health Day series begins 6 00:00:16,184 --> 00:00:18,184 with the most important connection of all, the 7 00:00:18,184 --> 00:00:19,404 one we have with ourselves. 8 00:00:19,945 --> 00:00:22,425 Emotional wellness coach Leticia B. Russell is here 9 00:00:22,425 --> 00:00:25,064 to help us pause, reflect, and explore how 10 00:00:25,064 --> 00:00:27,304 small acts of self awareness can lead to 11 00:00:27,304 --> 00:00:29,324 big changes in our lives and relationships. 12 00:00:36,809 --> 00:00:37,869 Imagine this. 13 00:00:38,250 --> 00:00:40,670 You're on a plane and a flight attendant 14 00:00:40,729 --> 00:00:43,710 gives you that familiar safety instruction. 15 00:00:44,295 --> 00:00:46,934 Put your own oxygen mask on first before 16 00:00:46,934 --> 00:00:47,835 helping others. 17 00:00:48,295 --> 00:00:49,835 Most of us nod politely, 18 00:00:50,375 --> 00:00:53,335 but in practice, many of us live with 19 00:00:53,335 --> 00:00:54,074 the exact 20 00:00:54,534 --> 00:00:58,359 opposite feeling. Right? We pour into everyone else 21 00:00:58,820 --> 00:01:01,140 while we're grasping for air, right, while we're 22 00:01:01,140 --> 00:01:03,299 trying to figure out how do we navigate 23 00:01:03,299 --> 00:01:04,840 this thing called life sometimes. 24 00:01:05,299 --> 00:01:06,519 But here's the truth. 25 00:01:07,060 --> 00:01:09,644 You can't give what you don't have. Right? 26 00:01:09,724 --> 00:01:11,984 You can't pour from an empty cup. 27 00:01:12,604 --> 00:01:15,185 So when you pause to connect with yourself, 28 00:01:15,804 --> 00:01:18,064 you don't just refill your own cup. 29 00:01:18,604 --> 00:01:19,984 You create the capacity 30 00:01:20,524 --> 00:01:22,290 to show up better for 31 00:01:24,770 --> 00:01:27,250 others. Hi, I'm Leticia B. Russell. I'm an 32 00:01:27,250 --> 00:01:30,450 emotional wellness coach and consultant. Every October, the 33 00:01:30,450 --> 00:01:32,230 world comes together to recognize 34 00:01:32,609 --> 00:01:34,849 World Mental Health Day. It's a chance to 35 00:01:34,849 --> 00:01:35,349 pause. 36 00:01:35,674 --> 00:01:37,995 It's a chance to reflect and remember that 37 00:01:37,995 --> 00:01:39,694 well-being connects us all. 38 00:01:40,234 --> 00:01:43,534 Our satellites link people across continents every day. 39 00:01:44,314 --> 00:01:46,975 We're taking the same idea of connection 40 00:01:47,674 --> 00:01:49,935 and applying it to our mental health. 41 00:01:50,569 --> 00:01:52,569 It's an opportunity for us to check-in with 42 00:01:52,569 --> 00:01:53,069 ourselves, 43 00:01:53,450 --> 00:01:55,849 with each other and sustaining the support we 44 00:01:55,849 --> 00:01:58,329 all need wherever we live as well as 45 00:01:58,329 --> 00:01:59,230 where we work. 46 00:01:59,689 --> 00:02:02,170 That's why we're bringing you this three part 47 00:02:02,170 --> 00:02:04,730 series. In episode one, we'll begin with the 48 00:02:04,730 --> 00:02:07,344 most important connection of all, the one with 49 00:02:07,344 --> 00:02:07,844 ourselves. 50 00:02:08,865 --> 00:02:10,944 In episode two, we'll look at how to 51 00:02:10,944 --> 00:02:12,324 build stronger connections 52 00:02:12,784 --> 00:02:15,425 with colleagues, with friends, and family in simple, 53 00:02:15,425 --> 00:02:16,965 cultural, neutral ways. 54 00:02:17,665 --> 00:02:20,870 And in episode three, we'll focus on sustaining 55 00:02:20,870 --> 00:02:21,370 well-being 56 00:02:21,990 --> 00:02:24,710 with daily habits and knowing when to reach 57 00:02:24,710 --> 00:02:27,129 out for support. Together, these conversations 58 00:02:27,430 --> 00:02:29,290 are about creating global connections 59 00:02:29,909 --> 00:02:31,849 that strengthen us as individuals 60 00:02:32,389 --> 00:02:33,610 and as an organization 61 00:02:34,044 --> 00:02:35,805 because no matter where we are in the 62 00:02:35,805 --> 00:02:37,745 world, we're in this together. 63 00:02:44,284 --> 00:02:45,724 Some of the key points that I would 64 00:02:45,724 --> 00:02:47,504 like to hone in on are 65 00:02:47,805 --> 00:02:50,919 pause with purpose. Right? Not just pausing trying 66 00:02:50,919 --> 00:02:52,459 to figure out what's next, 67 00:02:52,759 --> 00:02:54,139 but pausing with purpose. 68 00:02:55,000 --> 00:02:57,639 Even a single deep breath signals your nervous 69 00:02:57,639 --> 00:03:00,379 system to reset. Right? That reset 70 00:03:00,680 --> 00:03:01,659 means everything. 71 00:03:02,280 --> 00:03:04,219 A short walk between meetings, 72 00:03:05,455 --> 00:03:08,094 Five minutes of just quiet time in a 73 00:03:08,094 --> 00:03:10,655 car. Right? That just means quiet time with 74 00:03:10,655 --> 00:03:11,474 no radio, 75 00:03:11,854 --> 00:03:13,555 no anything, no noise. 76 00:03:14,094 --> 00:03:16,574 Even walking into the house. Right? Giving yourself 77 00:03:16,574 --> 00:03:18,735 that moment in the garage before you step 78 00:03:18,735 --> 00:03:19,635 foot in the door 79 00:03:20,110 --> 00:03:22,909 or even standing up from your desk to 80 00:03:22,909 --> 00:03:23,730 just stretch, 81 00:03:24,270 --> 00:03:26,530 just to simply shift your energy. 82 00:03:27,550 --> 00:03:31,069 These aren't just luxuries. They are small must 83 00:03:31,069 --> 00:03:33,870 haves in order to reset yourself, in order 84 00:03:33,870 --> 00:03:34,930 to ground yourself. 85 00:03:35,474 --> 00:03:37,414 And so ask yourself real questions. 86 00:03:38,275 --> 00:03:41,235 How am I actually feeling today? Not just 87 00:03:41,235 --> 00:03:43,395 asking and moving on to the very next 88 00:03:43,395 --> 00:03:43,895 task, 89 00:03:44,194 --> 00:03:46,775 but asking yourself and pausing for that answer. 90 00:03:47,314 --> 00:03:49,395 What do I need in this moment, in 91 00:03:49,395 --> 00:03:50,294 this time? 92 00:03:50,629 --> 00:03:52,810 See, too often we race through 93 00:03:53,189 --> 00:03:55,610 our days without doing a self check-in. 94 00:03:56,629 --> 00:03:57,770 That self awareness 95 00:03:58,389 --> 00:04:01,129 is the first step toward balance, 96 00:04:01,510 --> 00:04:04,150 even toward boundaries that you place on yourself 97 00:04:04,150 --> 00:04:04,889 and others. 98 00:04:05,745 --> 00:04:07,444 Self connection builds empathy. 99 00:04:07,745 --> 00:04:09,985 And so when you're aware of your own 100 00:04:09,985 --> 00:04:12,085 state, when you're aware of stress, 101 00:04:12,705 --> 00:04:15,105 that distraction, you began to notice it in 102 00:04:15,105 --> 00:04:15,605 others. 103 00:04:16,145 --> 00:04:19,605 That awareness makes you more present, and presence 104 00:04:20,384 --> 00:04:22,139 naturally creates compassion. 105 00:04:22,680 --> 00:04:23,960 And so right now, I want you to 106 00:04:23,960 --> 00:04:25,400 take a deep breath. I want you to 107 00:04:25,400 --> 00:04:26,060 ex exhale. 108 00:04:26,520 --> 00:04:28,120 I want you to hold that for a 109 00:04:28,120 --> 00:04:29,960 count of three, and then I want you 110 00:04:29,960 --> 00:04:31,180 to release it. 111 00:04:37,004 --> 00:04:39,165 This is what putting on your own mask 112 00:04:39,165 --> 00:04:42,225 looks like in real time, in real life. 113 00:04:42,525 --> 00:04:45,025 And so remember, your well-being matters. 114 00:04:45,805 --> 00:04:47,904 Wherever you are listening from, 115 00:04:48,365 --> 00:04:49,425 support is available. 116 00:04:49,860 --> 00:04:50,519 I'm Leticia b Russell. 117 00:04:53,540 --> 00:04:55,379 Thank you for listening to Boundless Bee, the 118 00:04:55,379 --> 00:04:58,259 Hemophilia Bee Podcast, the podcast standing with you 119 00:04:58,259 --> 00:04:59,114 from a family like 120 00:05:06,554 --> 00:05:07,054 yours.