As we continue to prioritize the unique concept of mental beauty, episode 119 of the Dare To Share Your Untold Story Podcast, Mental Beauty Segments, focuses on Abuse and Red Flags, finding courage, dealing with Narcissism. In relation to this episode topic the prior episode 61 has been selected for further exploration and deeper dive. In episode 61, titled “Relationship Toxicity, Red Flags, Abuse and the Impact of not Even Knowing it”, with guest, Dr. Shelley Morgan. Her journey is a powerful example of what it means to reclaim oneself after enduring emotional, verbal, and financial abuse. Her story sheds light on the insidious nature of toxic relationships and the transformational power of self-rediscovery. Dr. Shelley’s open sharing serves as a reminder that abuse can happen to anyone, regardless of intelligence, success, or background. It's a call to recognize the red flags, break free from the cycles of manipulation, and embrace the healing process of finding oneself again. She reflects on how her mental health impacted her physical appearance, it reminds us of the intricate connection between our inner and outer selves. As she says, when you're happy on the inside, it can't help but show on the outside. Good mental health radiates beauty. This idea aligns beautifully with the concept of Mental Beauty—the consistency between what we feel internally and what we project externally. When we prioritize our mental well-being, it reflects in every aspect of our lives, from our relationships to our self-expression. Dr. Shelley's headline, "Woman Finds Herself Again," encapsulates the heart of her journey. It's about rediscovering the vibrant, active person she once was, before nearly losing herself in a toxic relationship. It's a story of resilience, of coming back to life after facing mental and emotional death.

3 Practical ‘Mental Beauty Tips’ inspired by Episode 119:

1. Cultivate a Daily Self-Connection Ritual

Abuse often disconnects you from your own feelings, needs, and desires. Re-establishing this connection is crucial:

• Set aside 10–15 minutes daily for a grounding practice such as journaling, mindfulness, or deep breathing.
• This ritual reminds you that your emotions and needs matter and creates a space where your voice is heard—by you.

2. Create a Financial and Emotional Safety Plan

Abusers often use financial and emotional control to keep you trapped. Reclaiming even small amounts of independence can help you stay anchored to your sense of self:

• Open a private bank account and begin saving discreetly, even in small amounts. Build a support network of trusted friends, family, or a therapist to validate your feelings and remind you of your worth.
• These small steps toward independence reinforces your ability to make choices and gives you a foundation for reclaiming control over your life.

3. Reaffirm Your Identity Outside the Relationship

Abuse can make you lose sight of who you are outside of the relationship. Reconnecting with your values and interests strengthens your sense of self.

• Make a list of things you once loved doing or were passionate about before the relationship. Choose one activity to reintroduce into your life, like reading, taking a class, or reconnecting with old friends.
• Exploring your personal interests reminds you that your identity is multifaceted and not defined by the abuse or the relationship.

Episode 119 Takeaway:

A self-care technique called ‘The Love Letter to Self’:

• Grab a Notepad or Phone:
  Set a timer for 5 minutes to keep it short and intentional.
• Write as if to Someone You Deeply Love:
  Imagine you’re writing to someone you care about unconditionally—except this time, it’s you. Use loving, kind, and affirming language. For example:
• “Dear Self, I just want you to know how proud I am of you.”
• “You are enough exactly as you are, even on hard days.”
• “No matter what happens, I’m here for you. I’ll always be on your side.”
• Reflect on One Strength or Victory:
  End the letter by naming something you admire about yourself or a small win, like:
• “I’m amazed at how resilient you are, even when things feel tough.”
• “Thank you for being so kind to others and for showing up for yourself today.”
• Close With an Affirmation:
  Wrap up with a loving affirmation:
• “I love you, no matter what.”
• “You are my safe place, and I’ll always have your back.”

Of course, remember, if you want to share something amazing that you would like to have a shout out for on your behalf, just send an email to mentalbeautycommunity@gmail.com.

Spread Mental Beauty, Stop the Stigma!

As we go extend to prioritize the unique concept of mental beauty, episode 118 of the Dare To Share Your Untold Story Podcast, Mental Beauty Segments, focuses on it’s more than just a diagnosis, coming to terms with mortality and death. In relation to this episode topic the prior episode 43 has been selected for further exploration and deeper dive. In episode 43, titled “The Journey is more about my death than it is about the cancer”, with guest, Rishma Dhalla. Her journey is a profound example of what it means to confront our deepest fears and find meaning in the face of life's greatest challenges. Her story sheds light on the transformational power of embracing vulnerability, facing mortality, and redefining our relationship with death. Her open sharing serves as a powerful reminder that healing is not just about treating a physical illness—it's about nurturing our mental and emotional well-being, even in the most trying of times. Rishma's courage to explore the depths of her fears and find purpose in her journey is a testament to the resilience of the human spirit. Her words perfectly capture the essence of the Mental Beauty Rethink. She says, I love the phrase "mental beauty" because it evokes positivity, hope, and optimism. It's about shifting our perspective to the positive and recognizing that there is always room for growth, no matter how optimistic we may already be. It's about removing the shame and stigma surrounding mental health and embracing a new way of thinking. Rishma's headline, "My death, my way," is a powerful declaration of her journey. It's about facing our own mortality and claiming a level of control over what the end of life might look like, regardless of when it happens. It's a way to engage with the process of dying and find peace in the uncertainty.

3 Practical ‘Mental Beauty Tips’ inspired by Episode 118:

1. Grounding Through Breath and Body Awareness

When fear of uncertainty overwhelms us, the mind often spirals into worrying about the future. To counter this, grounding techniques help reconnect to the present moment. A simple yet powerful method is focused breathing:

• Take a deep breath in through the nose for 4 counts, hold for 4 counts, and exhale slowly through the mouth for 6 counts. Repeat this cycle 5 times.

• This exercise calms the nervous system; shifts focus away from future-based fears and allows you to settle right into the here and now.

2. Journaling for Gratitude and Clarity

Fear often stems from a feeling of powerlessness. Journaling can provide structure and control by helping process thoughts and refocus on what is within reach.

• At the end of each day, write down:

• • Three small things you are grateful for that happened today.

  • One action you can take tomorrow, no matter how small, to feel more in control.

• Gratitude journaling trains the mind to notice positive moments, while identifying actionable steps shifts focus from uncertainty to small, achievable progress.

3. Naming and Confronting Fears

Uncertainty often grows stronger when fears remain unspoken. Naming fears out loud or writing them down creates space to confront and reframe them.

• Write down your top three fears and ask yourself: What am I truly afraid of here?

• Challenge each fear by asking: Is this within my control? What small steps can I take to prepare for this?

• By exploring fears directly, their intensity often decreases. Naming fears gives them form and allows you to identify solutions or acceptance.

Episode 118 Takeaway:

A self-care tool called ‘Affirmation-Based Body Scan’:

• To practice, find a quiet space and take slow, deep breaths. Starting at the top of your head, slowly move your attention down to each part of your body. As you focus on each area, pair your attention with a calming affirmation, such as "I am safe and grounded"; “I am okay in this moment.”; "I trust myself to get through this." Notice any sensations without judgment and breathe gently into those areas.

• Conclude with a full-body affirmation: "I am present, I am connected, and I am okay." Allow these affirmations to settle deeply within you.

• This tool serves as a gentle reminder that the body holds calm and safety.

Of course, remember, if you want to share something amazing that you would like to have a shout out for on your behalf, just send an email to mentalbeautycommunity@gmail.com.

Spread Mental Beauty, Stop the Stigma!

As we proceed to prioritize the unique concept of mental beauty, episode 117 of the Dare To Share Your Untold Story Podcast, Mental Beauty Segments, focuses on Reframing Struggles: Finding Flow Through Adversity. In relation to this episode topic the prior episode 87 has been selected for further exploration and deeper dive. In episode 87, titled “From Survivor of Circumstance to Warrior of Flow”, with guest, Inga Tkachenko Ramage. Her journey is a profound example of what it means to embrace the Mental Beauty Rethink in the face of life's greatest challenges. Her story sheds light on how we can transform our perception of struggles, moving from a mindset of merely surviving to one of thriving and finding flow. Inga’s open sharing serves as a powerful reminder that adversity can be a catalyst for growth and self-discovery. By reframing our challenges, we unlock the potential to not only overcome but to emerge stronger, wiser, and more resilient. Her words perfectly capture the essence of the Mental Beauty Rethink. When Inga speaks about redefining what truly matters in life, it reminds me that we always have the power to reframe our experiences. A single shift in perspective can open up new possibilities and pathways for growth. It's about creating a new foundation, a new way of seeing ourselves and our journeys. Inga also touches on the stigma surrounding mental health, especially in the context of trauma and accident recovery. In her field, there's often resistance to seeking psychological support due to misconceptions about what it means to prioritize mental well-being. Her role is to educate and empower, helping others understand that mental health is not about labels or diagnoses but about honouring our emotional experiences and finding healthy ways to cope.

3 Practical ‘Mental Beauty Tips’ to Move from Isolation to Empowerment and Reframe Struggles inspired by Episode 117:

1. Cultivate Self-Compassion Through Mindfulness
   Begin with small practices of self-compassion to shift how you respond to challenges. When faced with difficult emotions or self-doubt, ask yourself: What would I say to a loved one in this situation? Then, offer that same kindness to yourself. Incorporate mindfulness techniques like deep breathing or grounding exercises to stay present, especially when overwhelmed by stress or trauma triggers. Remember, self-compassion isn’t about ignoring pain—it’s about embracing it with gentleness and understanding, creating the foundation for healing and growth.

1. Set Boundaries That Protect Your Energy
   Learning to set boundaries is an act of empowerment. Identify areas in your life where external demands—be it from work, relationships, or systems—are draining your energy or interfering with your recovery. Start by practicing small, assertive "no's" or delegating tasks that feel overwhelming. Protecting your mental and emotional health is not selfish; it’s a necessary step toward reclaiming control over your life. This shift allows you to prioritize actions that align with your values and long-term goals.

1. Reconnect and Seek Support
   Breaking away from isolation starts with taking small steps to connect with others. Reach out to someone you trust, whether it’s a friend, family member, therapist, or support group, and share your story. If asking for help feels too vulnerable, start by engaging in environments where connection happens naturally—community centres, volunteer opportunities, or local classes. These spaces create opportunities to rebuild your sense of belonging and allow you to see your struggles through a broader lens, transforming pain into a source of resilience and strength.

Episode 117 Takeaway:

A self-care technique called ‘Reframe & Reclaim Journal’:

• Divide a Page into Three Sections:

  • What Happened: Briefly describe the struggle or challenge you’re facing. Write it objectively, focusing on facts rather than emotions to gain clarity.
  • What It Taught Me: Identify at least one thing the experience has taught you about yourself, others, or life. Even small insights—like recognizing your resilience—can be transformative.
  • How I’ll Move Forward: Write one action you can take to reclaim control or find meaning in this struggle. This could be as simple as seeking support, setting a boundary, or practicing gratitude.

Of course, remember, if you want to share something amazing that you would like to have a shout out for on your behalf, just send an e-mail to mentalbeautycommunity@gmail.com.

Spread Mental Beauty, Stop the Stigma!