What if resilience was less about armouring up and more about softening your step so you can spring back faster?

This episode shows you how to build real-world resilience you can use today, at work and at home.

You will learn:

• What resilience really is. Flexibility, not rigidity
• How to spot when you slip out of your window of tolerance into hyper or hypo states
• A simple recovery routine to get back to calm
• How to prioritise your internal state before the task
• The CIA check. What to Control, what to Influence, what to Adapt to

Picture the moment you wobble. You pause, breathe out longer than you breathe in, change location for ten minutes, write the next three doable actions, and call a supportive colleague. You return regulated, clearer, and kinder. Over time your recovery time shrinks from days to minutes.

Listen today and choose one move. Name your early warning signs, plan your recovery routine, become self aware of it, and put it into practice this week.

Already feeling ready to bounce back?

What if one small boundary could free your nervous system and regulate your anxiety today?

Join Philippa on this solo episode of the 4D Human Being Podcast as she translates the science of anxiety into daily habits. Calm your body, tidy your thinking and reclaim your ability to choose.
You will learn:

• Why anxiety often masks deeper feelings like shame or fear and how it shows up across physical, emotional and intellectual dimensions
• How fight or flight hijacks pace and decisions, and why overthinking keeps the loop alive
• The “capacity bucket” test for overwhelm
• A simple physical hack to down-regulate fast: slow your movements, speech and breath so your body leads your brain
• Why we tend to rely on overthinking to overcome, when it actually it's our body that is the secret doorway to escape the trap
• When anger and confusion can be helpful signals for change

Try this today. Walk slower, make the coffee slower, speak slower. Notice how your system follows. Then ask a better question than “why am I like this?”. What does this feeling want? Safety? Belonging? Love?
Start giving those to yourself rather than chasing them in the next task or Inbox Zero.

Listen for grounded, 4D tools you can use immediately to move from anxious reaction to intentional action.

Disclaimer:
While the tools shared in this episode can be helpful, they are not a replacement for professional care. If your anxiety is intense, long lasting, or impacting your wellbeing, please seek guidance from your GP or a qualified healthcare professional.

How can you make hope truly hopeful? Whenever you have hope, make sure there is also action.

Ready to move from fingers crossed wishful to front foot purposeful? This episode shows you how to make hope not just passive, but intentional and actionable.

You will hear practical ways to:

• Treat hope as a doorway, then walk through it with action
• List your top ten hopes, pick your top three, and set simple intentions for each
• Use the 4D model to power progress through environment, relationships, and your physical, emotional and intellectual habits
• Replace passive language in teams with ownership and next moves
• Find micro moments each day that build momentum

See it in practice. Trainers ready by the door. A gym buddy expecting you. Or a living room arranged to bring people together. Tiny environmental and language cues shift how you feel and what you do.

By the end of the episode you will have one concrete move to take today. Write ten hopes, circle three, book the first step in your calendar, tell one person who will hold you to it, remove one energy drain, and take a five minute action now. You can do it!

What happens when you stop negotiating with the universe and start engaging with it?

Start 2026 with a calm, practical reset as Philippa and Penelope explore a 4D take on Stoicism you can use without reading a single philosophy book. You will hear how to meet delays, detours and difficult people with intention so you suffer less and choose more.

You will learn:

• Self-reflection that turns rumination into learning
• Premeditatio malorum planning for what could go wrong so your nerves are ready and your plans can breathe
• The view from above to widen perspective and cool hot emotions
• Negative visualisation to grow gratitude for what you already have
• Micro moments that compound into real change by next January

Picture the airport queue, the family hiccup, the tricky email. One steady breath. One kinder interpretation. One choice that the future you will be proud of. Notice how your physical, emotional and intellectual presence shifts when you stop negotiating with the universe and start engaging with it.

Try it this week. Name one likely snag using premeditatio malorum, prepare a simple response, and practise it once. Then spot the gift inside the next setback and take one step your future self will thank you for.

What story will you tell about this Christmas when someone asks, “How were the holidays?”

This episode helps you swap judgement for joy and turns holiday interactions from a chore to a choice… so you enjoy the season and the people in it.

You will learn:

• Why endings shape what we remember
• How snap judgements flare and how to cool them fast
• A quick reframe to move from rant to resourceful
• Simple language tweaks that lift presence
• Easy time tips so days feel roomier

Picture the family table. One kind interpretation. One calmer sentence. One steady breath. Notice how your physical, emotional and intellectual presence shifts.

Listen today and try one move in the run up to Christmas. Mark the start and end of your day, use the reframe once, and close one gathering on a high. Then share the episode with someone who would love a lighter Christmas.

The 4D Christmas Countdown - 4D Advent Calendar

Check out our Social Media Pages for your Fabulous 4D Countdown to Christmas: tips and insights for becoming a fully 4D Human Being during the festivities AND all year long.

Which version of you do others actually meet?

In this episode of the 4D Human Being Podcast, Philippa and Penelope move from ideas to action on personal profile. You will hear why relationships outlast roles, why delight beats delivery in people’s memories, and how to show up with intention when the room, the camera or the moment finds you.

We explore:

• A grab and go Neural Reframe to shift from rant to resourceful in minutes
• Three Words to seed the reputation you want when you are not in the room
• The quiet power of language choices and the filler-words that shrink presence
• Judgement myths that keep you small and six quick resets to free you up
• Practical tips for online visibility and everyday micro moments

By the end of this episode you will have at least one clear move to try this week. Pick your three words. Use them once in an intro, once in a meeting, once in a post. Notice how your physical, emotional and intellectual presence begins to align with the story you want others to experience.

Ready to go deeper? You can buy the 4D Personal Profile Series now on the new 4D website and start using it straight away in your 4D OnDemand profile. It walks you through shaping your physical, emotional and intellectual presence, improving language habits, strengthening your online profile, CV and bio, plus reputation repair and daily maintenance.

https://4dhumanbeing.com/4dod-courses/

Contact 4D Human Being today to learn more.

Which version of you do others actually meet?

In this episode Philippa and Penelope open our Personal Profile series and put you back at choice when it comes to the narrative out there in the world about… YOU! Through how you show up, the range of your emotions, interactions, behaviours and much more… you are shaping the story others tell about you. 4D are here to help you craft a profile that really serves you - at work and at home.

What we cover:

• Your brand is a choice
• Small moments shape reputation
• The four dimensions of profile. Physical, Emotional, Intellectual, Intentional
• Saying what you feel with impact
• Authenticity without emotional flooding.
• Language and boundaries to strengthen your profile
• Updating your old personal narrative so the outside world hears about who you are today

Practice:

1. Notice how you choose to re-narrate a meeting, conversation or setback. You have choice!
2. Map your 4 dimensions in any interaction - How you enter. What you feel. What you say. What you intend.
3. Pick one habit to shift this week.
4. Start crafting a personal profile that opens doors, strengthens relationships, and builds reputation.

Want to go deeper?
The 4D Personal Profile series takes you through the full arc of consciously shaping and sharing who you are. From the story you tell yourself, to how you show up and interact every day. From the daily habits that build consistency to practical pieces like CVs, bios and a sharper online presence. Designed for leaders and teams who want to share the amazing story of who they are. Because you are not the story you keep locked in your head. You are the story you tell to the world.

Contact 4D Human Being today to learn more.
https://4dhumanbeing.com/

Last week we mapped the mindset, the stories you tell yourself, and the move from autopilot to intention. This week, we pick up the thread and turn it into action.

We look at identity and habit, and how Daniel Kahneman’s brain operating System 1 loves routine while System 2 builds new skills. We name the real worries around jobs, inequality and risk, and keep ethics, data care and the Environment in view. Then we bring it back to you, your relationships, your leadership and your WellBeing.

Start here when you plan how AI works with you:

• Mindset to action: Notice your first reaction. Choose curiosity. Make one intentional change.
• Identity and value: When you hear “that is not me”, pause. Your value is more than tasks. Choose how you show up.
• Make the path easy: Put one AI tool on your home screen. Use one ready prompt. Try one focused task this week.
• Redesign your role: Map You and AI in a simple Venn. List what AI can do. Add what only you can input, interpret and apply.

You will leave with one clear aim. Choose intention over fear, so you happen to the world, rather than the world happening to you.