Episodes

  • Challenging Internal Bias: Building Awareness, Embracing Diversity, and Choosing Growth

    Challenging Internal Bias: Building Awareness, Embracing Diversity, and Choosing Growth
    Nov 5 2025
    In this episode of The Resilience and Wellbeing Podcast, Dr. Samantha Hayes and Dr. Jessica Griffith-Echito explore how internal bias shapes our perceptions, relationships, and daily decisions—often without us realizing it. Discover the psychology behind unconscious bias, learn how to catch your own assumptions in real time, and explore how openness to diverse perspectives fuels personal and professional growth. Through real examples and reflective questions, you’ll gain tools to recognize your biases, respond with intention, and lead with empathy. You’ll also hear about our Internal Bias Self-Assessment and Companion Guide, designed to help you identify patterns, challenge stereotypes, and take meaningful action toward change. Key Takeaways: Understand what internal bias is and how it forms. Learn practical steps to increase self-awareness and reduce judgment. Explore how diversity and feedback drive authentic growth. Reflect on how to move from automatic reactions to intentional choices. 👉 Take the Internal Bias Self-Assessment and deepen your growth journey at resilienceandwellbeing.org, and connect with us on Instagram @resilienceandwellbeingnetwork
    Show More Show Less
    21 mins
  • The Real Reason You Keep Going (or Don’t): Inside Motivation and Resilience

    The Real Reason You Keep Going (or Don’t): Inside Motivation and Resilience
    Oct 1 2025
    Why do we sometimes feel unstoppable—and other times can’t find the motivation to get off the couch? In this episode, Dr. Jessica Griffith-Echito and Dr. Samantha Hayes unpack the psychology of motivation and the deeper role resilience plays in helping us keep going when life gets hard. You’ll discover: The difference between intrinsic and extrinsic motivation—and why one lasts longer. The three core drivers of motivation: autonomy, mastery, and purpose. How to use motivational intelligence to align emotions, goals, and feedback with your values. Practical tools to build resilience, including a 3-step reframing exercise that helps shift your mindset in real time. Ways to sustain motivation long-term and even foster it in others, whether at work, in parenting, or in relationships. This episode isn’t about pushing harder or pretending everything is fine. It’s about learning how to work with your natural motivation, respond with resilience when things get tough, and create sustainable habits that keep you moving forward. 👉 For a deeper dive, explore our Motivation and Resilience Mastery course at resilienceandwellbeing.org , and connect with us on Instagram @resilienceandwellbeingnetwork to share your reflections.
    Show More Show Less
    53 mins
  • Reframing Negative Thoughts: How to Challenge the Story in Your Head

    Reframing Negative Thoughts: How to Challenge the Story in Your Head
    Sep 3 2025
    Negative thoughts can feel like undeniable truths, but they’re often just old stories your brain has been repeating for years. In this episode, Dr. Samantha Hayes and Dr. Jessica Griffith-Echito dive deep into the mental patterns that keep us stuck, like catastrophizing, black-and-white thinking, and mind-reading, and show you how to reframe them into something more empowering. 👉 For more support, explore our free resources and 30-day course on reframing negative thoughts at resilienceandwellbeing.org, and connect with us on Instagram @resilienceandwellbeingnetwork.
    Show More Show Less
    37 mins
  • Building Resilience and Flexibility in a Changing World

    Building Resilience and Flexibility in a Changing World
    Aug 6 2025
    In a world that seems to change faster every day, how can we stay grounded and resilient? In this empowering episode, Dr. Jessica Griffith-Echito and Dr. Samantha Hayes explore what it truly means to be flexible and adaptable in daily life. From schedule changes to major life transitions, we all face moments that test our ability to bend without breaking. You’ll learn: ✅The key differences between flexibility and adaptability, and why you need both ✅Practical tools like reframing, if-then planning, and mini adaptability experiments ✅How resilience is built through mindset, support systems, and purpose ✅Real-life examples and reflections to help you apply these skills today This conversation isn’t about bouncing back perfectly, it’s about coming back with more clarity, insight, and self-trust. Whether you're navigating a big change or the small, everyday stressors, this episode offers tools you can use right away. 🔗 Explore more at www.resilienceandwellbeing.org 📲 Follow us on Instagram @resilienceandwellbeingnetwork 💬 If this episode speaks to you, share it with someone who could use a little encouragement today.
    Show More Show Less
    25 mins
  • Overcoming Indecision: Clarity, Confidence & Your Next Best Step

    Overcoming Indecision: Clarity, Confidence & Your Next Best Step
    Jul 2 2025
    Ever found yourself overthinking something simple… or feeling frozen when it’s time to make a big life decision? You’re not alone and you’re not broken. In this episode we dive into the heart of indecision... why it happens, how it sneaks into our daily lives, and what you can do to get unstuck. Whether you’re wrestling with a career move, relationship boundary, or just what to make for dinner, this conversation is full of powerful insights and practical takeaways. Plus, we give you a peek inside our FREE Overcoming Indecision Course. If you’ve ever said, “I just wish I could make a decision without second-guessing myself…” this episode is for you. Learn more about the course and access free resources at www.resilienceandwellbeing.org Follow us on Instagram for more daily support: @resilienceandwellbeingnetwork
    Show More Show Less
    29 mins
  • Empowered in Action: Building Forward With Purpose and Grit

    Empowered in Action: Building Forward With Purpose and Grit
    Jun 4 2025
    In the second segment of our empowerment and resilience conversation, we shift from mindset to action. We talk about what it looks like to live empowered day by day—even when doubt or fear shows up. You'll hear practical tools for making empowered choices, showing up for yourself consistently, and turning setbacks into stepping stones. It's all about building a life that feels aligned, resilient, and rooted in your own power. Join us as we wrap up this inspiring and hope-filled episode.
    Show More Show Less
    27 mins
  • Rise From Within: The Foundation of Empowered Resilience

    Rise From Within: The Foundation of Empowered Resilience
    May 7 2025
    Join us for a 2 part episode! In this first half of our conversation, we dive into what empowerment really means, especially when life feels heavy. We explore how resilience isn't about being "strong" all the time, but about learning to rise with authenticity, courage, and clarity. We unpack real-life strategies for grounding yourself in your own values, reclaiming your voice, and taking small but bold steps toward growth. Whether you're feeling stuck or just needing a nudge forward, this episode will help you reconnect with your inner strength.
    Show More Show Less
    39 mins
  • Resilient Mama: Finding Yourself While Raising Others

    Resilient Mama: Finding Yourself While Raising Others
    Apr 2 2025
    In this heartfelt episode, we dive into the real and raw journey of being a mom—navigating the chaos, showing up with love, and somehow trying to stay grounded in who you are. We talk about the emotional load, the identity shifts, and the quiet strength it takes to care for yourself while caring for everyone else. Whether you're in the thick of toddler tantrums or managing teens, this episode is your reminder that your wellbeing matters too. Tune in for honest conversation, practical tips, and encouragement from one mom to another.
    Show More Show Less
    47 mins