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Do you want to rely less on others for your self-esteem? Do you want to feel good in your own right? In this episode, Vic teaches you how to cultivate self-validation and self-celebration—the powerful practice of recognising your own emotions, experiences, and decisions as valid, and yourself as great, without needing external approval. She breaks down why we often seek validation from others and how it can weaken our self-trust. You’ll learn practical ways to affirm your own feelings, honour your experiences, and make decisions with confidence. If you’ve ever doubted yourself or looked to others for reassurance, this episode will help you become your own safe space. Tune in to start validating yourself—because your voice, your truth, and your choices matter.
Enjoy listening and please leave a review on Spotify or Apple, or wherever you’re listening! Want something specific covered? Leave a comment on TikTok (@handonheartpod) or send us an email ([email protected])!
Music by Lemon Music Studios from Pixabay.
Hosted on Acast. See acast.com/privacy for more information.
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In this episode Vic reminds us how important it is to be calm and regulated if we want a successful journey to self-love. To experience calmness we want to work with one specific part of our body: the nervous system! With a dysregulated nervous system, we cannot find the breathing room to respond to life rather than reacting to it, so we keep the same old thought and behaviour patterns. Since all of us here on this self-love journey are about breaking destructive patterns, we need to regulate our nervous systems to do that. Vic gives you tips and tricks for nervous system regulation and encourages you to build your own toolbox for keeping calm and grounded no matter what is going on!
Enjoy listening and please leave a review on Spotify or Apple, or wherever you’re listening! Want something specific covered? Leave a comment on TikTok (@handonheartpod) or send us an email ([email protected])!
Music by Lemon Music Studios from Pixabay.
Resources for Dorsal Shutdown (Freeze Response)
Somatic Yoga: https://www.youtube.com/watch?v=j4-7XX2AhAs
Restorative yoga: https://www.youtube.com/watch?v=nylNjxeOeSw
Resources for Hyperarousal (Flight / Fight Response)
Somatic shaking: https://www.youtube.com/watch?v=ySJT7EBMDH4
Somatic yoga: https://www.youtube.com/watch?v=UQgXSO5O7Tg
EFT: https://www.youtube.com/watch?v=K6kq9N9Yp6E
Resources for Every Day NS Regulation:
Phsiological Sigh (breathwork): https://www.youtube.com/watch?v=ak7B-yQRjII
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Saknas det avsnitt?
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In this episode Vic helps you to plan out your daily, weekly, monthly and yearly self-love rituals. These are things that fill your cup so that you can give to others without depleting your energy too much! Having self-love practices grounds our self-love journey in a physical reality, allows us to truly be present and mindful during joyous moments, and builds a positive feedback loop for feeling good and doing good towards ourselves. If that sounds good to you, then its time to build your self-love rituals, find time and energy for you, and solidify that relationship with yourself!
Enjoy listening and please leave a review on Spotify or Apple, or wherever you’re listening! Want something specific covered? Leave a comment on TikTok (@handonheartpod) or send us an email ([email protected])!
Music by Lemon Music Studios from Pixabay.
Hosted on Acast. See acast.com/privacy for more information.
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Single, lonely or heartbroken on Valentine's Day? Have no fear, Vic is here: to remind you that you can use this day to heal, to love yourself, and to set your standards HIGH for the next person who is going to hold your heart on Valentine's-Days-to-come. Listen to this episode if you want to feel less alone and gain useful tips for how to spend your day on 14th Feb!
Enjoy listening and please leave a review on Spotify or Apple, or wherever you’re listening! Want something specific covered? Leave a comment on TikTok (@handonheartpod) or send us an email ([email protected])!
Music by Lemon Music Studios from Pixabay.
Hosted on Acast. See acast.com/privacy for more information.
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Why do we people please? Why do we project expectations and opinions on to others that they might not even have? In this episode, Vic clears all that up and helps you see that your people pleasing tendencies are not as helpful as you might think: they don’t protect you from rejection, but they do block you from authentic connection. If you want to show up more authentically, have deeper connections, and take up more space, this episode is for you. Let’s dive into it.
Enjoy listening and please leave a review on Spotify or Apple, or wherever you’re listening! Want something specific covered? Reach out on TikTok/IG (@handonheartpod) or send us an email ([email protected])!
Music by Lemon Music Studios from Pixabay.
Hosted on Acast. See acast.com/privacy for more information.
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Will you ever be enough for yourself? Do you struggle to give yourself the grace you give to others? In this episode, Vic reminds us that we know ourselves more intimately than we know anybody. That means we have to come eye to eye with our flaws, demons and dark side. This can be one reason why we struggle to accept ourselves, give ourselves grace, and find it hard to like or love ourselves. In this episode, you’ll learn why we are conditioned to not accept ourselves, what impact this has on our lives, and how you can go about accepting your flaws and limitations whilst taking responsibility for the things you want (and deserve) to change.
Enjoy listening and please leave a review on Spotify or Apple, or wherever you’re listening! Want something specific covered? Leave a comment on TikTok (@handonheartpod) or send us an email ([email protected])!
Music by Lemon Music Studios from Pixabay.
Acceptance Meditations:
Welcoming Acceptance by Bethany Auriel-Hagan: https://insighttimer.com/crystaltreeroad/guided-meditations/welcoming-acceptance?_branch_match_id=1414547636764147575&utm_source=more&utm_medium=guided_meditation&_branch_referrer=H4sIAAAAAAAAA8soKSkottLXz8wrzkzXyyjRz3ROjzKNMPRzDUyyrytKTUstKsrMS49PKsovL04tsnXLBIrlVwAA5gLutzcAAAA%3D
Acceptance by Annemaree Rowley: https://insighttimer.com/annemareerowley/guided-meditations/acceptance-16?_branch_match_id=1414547636764147575&utm_source=more&utm_medium=guided_meditation&_branch_referrer=H4sIAAAAAAAAA8soKSkottLXz8wrzkzXyyjRN43MdnYsNPZzDUyyrytKTUstKsrMS49PKsovL04tsnXLBIrlVwAACeYxUzcAAAA%3D
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Self-care is not always comfy and cosy! In this episode, Vic reminds us that self-care is more about living a life that is balanced and harmonised rather than succumbing to the latest trendy workout or beauty subscription box. Caring for ourselves can rarely be as neatly packaged and marketed as we might think, and often it involves doing the things we don’t want to do: booking our appointments, cleaning our living spaces, changing lightbulbs! A life caring for the self is treading the rope between responsibility on the one hand and joy on the other, and Vic is here to help you figure out how to walk that tightrope.
Enjoy listening and please leave a review on Spotify or Apple, or wherever you’re listening! Want something specific covered? Leave a comment on TikTok or Insta (@handonheartpod) or send us an email ([email protected])!
Music by Lemon Music Studios from Pixabay.
Hosted on Acast. See acast.com/privacy for more information.
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You. Are. Worthy. And you deserve to know it and feel it! In this episode, Vic shares her insight on self-worth and explains how we can adopt a mindset that we are all inherently worthy human beings, so that we can have a stable foundation to build the rest of our relationship with the individual self. If you feel you lack self-worth, or feel you have not been in touch with your worth, this episode is for you.
Enjoy listening and please leave a review on Spotify or Apple, or wherever you’re listening! Want something specific covered? Leave a comment on TikTok or Instagram (@handonheartpod) or send us an email ([email protected])!
Music by Lemon Music Studios from Pixabay.
Self-Worth Resources
Positive Affirmations by Lavendaire: https://www.youtube.com/watch?v=yo1pJ_D-H3M&list=PL37ErCJmMWd2uRFJBv19A2zC-oYmzvX25
Louise Hay Affirmations: https://www.youtube.com/watch?v=P6y7Hhmp-9I
https://www.youtube.com/watch?v=WNhwwu27RFA
Self-Worth Meditations:
https://insighttimer.com/lisaromano/guided-meditations/healing-unworthiness-guided-alpha-binaural-beats-meditation
https://insighttimer.com/lindahall/guided-meditations/waterlily-meditation-for-self-worth
Anxiously Attached by Jessica Baum: https://www.beselffull.com/anxiouslyattached
Journalling Prompts for Inner Child Work:
What is something you wish I understood?What would you like to tell me?What do you need right now?What would bring you joy and fun?Hosted on Acast. See acast.com/privacy for more information.
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Do you struggle with a critical self-view? Do you find it hard to forgive and accept yourself? If so, this is the episode for you! In this ep Vic is here to guide you through how to act more compassionately towards yourself and why it is so important to do so. Although it takes patience and care, changing the way we treat ourselves - especially when we’re at our lowest - can have hugely positive impacts on our lives, and how we see and feel about ourselves.
Enjoy listening and please leave a review on Spotify or Apple, or wherever you’re listening! Want something specific covered? Leave a comment on TikTok (@handonheartpod) or send us an email ([email protected])!
Music by Lemon Music Studios from Pixabay.
SELF-COMPASSION RESOURCES:
Self-Compassion exercises: https://self-compassion.org/self-compassion-practices/#self-compassion-exercises
Meditation to Increase Self-Compassion / Acceptance: https://insighttimer.com/sarahblondin/guided-meditations/i-would-like-to-give-you-permission
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In this episode Vic tells us that self-love must be built over time, and one way you can start building it is by embodying self-respect. This episode teaches you the importance of your core values and aligning our behaviors with them. If you think you could do with a life and relationship audit to examine habits and relationships, and want encouragement to set boundaries that honor your values and demonstrate the respect you have for yourself, this ep is for you!
Enjoy listening and please leave a review on Spotify or Apple, or wherever you’re listening! Want something specific covered? Leave a comment on TikTok (@handonheartpod) or send us an email ([email protected])!
Music by Lemon Music Studios from Pixabay.
Hosted on Acast. See acast.com/privacy for more information.
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In this Season of the Hand on Heart Pod, I'll lead us through a 12-week self-love bootcamp. Although we might feel pressure to "reinvent" ourselves each New Year, I'm here to remind you that self-love isn’t an aesthetic or quick fix—it’s a journey built brick by brick. With validation, vulnerability and warmth, this season will share my her personal growth from self-hatred to self-respect, and lead you through all the key milestones to self-love. We'll work on your self-worth, compassion, care, and emotional availability. Together, we'll confront challenges, embrace imperfections, and celebrate progress, however messy. Tune in Mondays for practical tools, heartfelt insights, and empowering reminders that you are already worthy, lovable, and amazing. Let’s grow together!
Enjoy listening and please leave a review on Spotify or Apple, or wherever you’re listening! Want something specific covered? Leave a comment on TikTok (@handonheartpod) or send us an email ([email protected])!
Music by Lemon Music Studios from Pixabay.
Hosted on Acast. See acast.com/privacy for more information.
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Vic continues the listener questions series and gives some reading recommendations for your broken heart.
Enjoy listening and please leave a review on Spotify or Apple, or wherever you’re listening! Want something specific covered? Leave a comment on TikTok (@handonheartpod) or send us an email ([email protected])!
Music by Lemon Music Studios from Pixabay.
Hosted on Acast. See acast.com/privacy for more information.
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Here's a quick drop-in to wish you a Merry Christmas and a Happy New Year, and to remind you that if this season doesn't look how you hoped and you're feeling alone... you're far frome alone.
Enjoy listening and please leave a review on Spotify or Apple, or wherever you’re listening! Want something specific covered? Leave a comment on TikTok (@handonheartpod) or send us an email ([email protected])!
Music by Lemon Music Studios from Pixabay.
Hosted on Acast. See acast.com/privacy for more information.
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Vic answers a new listener question and delves into the reasons why people jump from one relationship to the next, and tells you why you shouldn't take it personally or let it make you feel insecure.
Enjoy listening and please leave a review on Spotify or Apple, or wherever you’re listening! Want something specific covered? Leave a comment on TikTok (@handonheartpod) or send us an email ([email protected])!
Music by Lemon Music Studios from Pixabay.
Hosted on Acast. See acast.com/privacy for more information.
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In this episode, Vic gives her top 5 tips for recovering from heartbreak and tries to summarise the most important points of the last 15 episodes.
Enjoy listening and please leave a review on Spotify or Apple, or wherever you’re listening! Want something specific covered? Leave a comment on TikTok (@handonheartpod) or send us an email ([email protected])!
Music by Lemon Music Studios from Pixabay.
Hosted on Acast. See acast.com/privacy for more information.
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In the final episode for this season, Vic helps us to navigate the stormy seas of staying in a relationship and doing the repair work when one partner has strayed and the other is handling the heartbreak of that. Here at this show, we understand and validate that there's no shame in staying, so we’re here to provide practical tips for healing and repairing so that you have the best chance at success. From scheduling regular processing sessions, managing triggers through regulation techniques, communicating needs clearly, and establishing new boundaries, Vic stresses the importance of being an active participant in the repair work both individually and relationally. Are you ready to make your relationship brand, spanking new? Then let’s get into it!
Enjoy listening and please leave a review on Spotify or Apple, or wherever you’re listening! Want something specific covered? Leave a comment on TikTok (@handonheartpod) or send us an email ([email protected])!
/ Enjoy listening and subscribe to this YouTube channel so you never miss an episode from Vic that might just make your life better!
Music by Lemon Music Studios from Pixabay.
Hosted on Acast. See acast.com/privacy for more information.
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In this episode, Vic dives into the devastating topic of infidelity and provides guidance for you if you’re experiencing - or have experienced - this horrendous type of heartbreak. Betrayal and hurt are challenging, and the destabilising effect on our reality is often the most damaging aspect of being cheated on. This episode is going to validate your messy feelings, help you challenge any unhelpful thought patterns and encourage you to take the space and healing time you need, as well as help you start to rebuild your self-worth and self-trust.
Enjoy listening and please leave a review on Spotify or Apple, or wherever you’re listening! Want something specific covered? Leave a comment on TikTok (@handonheartpod) or send us an email ([email protected])!
Music by Lemon Music Studios from Pixabay.
Hosted on Acast. See acast.com/privacy for more information.
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In this episode, Vic guides us through strategies for navigating the holiday season as a single person. This time of year can leave us feeling lonely and disappointed, so we need to really look after ourselves and work that little bit harder to find the magic of the season. Sharing key tips on how to stay grounded, sane, and optimistic, this episode not only validates all the feelings you have about the winter months, but also teaches the importance of self-care, nervous system regulation, and finding magic in independence. If you want to show yourself love, manage your expectations of the season, and get through the end of the year feeling courageous and peaceful, then this episode is dedicated to you.
Enjoy listening and please leave a review on Spotify or Apple, or wherever you’re listening! Want something specific covered? Leave a comment on TikTok (@handonheartpod) or send us an email ([email protected])!
Music by Lemon Music Studios from Pixabay.
Hosted on Acast. See acast.com/privacy for more information.
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In this week's short and sweet episode, Vic guides us through the delicate process of re-entering the dating scene after experiencing heartbreak. Emphasizing the importance of self-reflection and clarity about our dreams, wishes, and underlying intentions before diving back in, this episode reminds us to take things slow, manage our expectations, and be prepared for emotional ups and downs that come with being in the dating pool after we’ve been burned before. If you want validation for how difficult getting back into dating is, tips on how to increase your chances of success in finding a good match, and the knowledge of how to stay sane and connected to your intuition and inner wisdom in the process, this episode is for you.
Enjoy listening and please leave a review on Spotify or Apple, or wherever you’re listening! Want something specific covered? Leave a comment on TikTok (@handonheartpod) or send us an email ([email protected])!
Music by Lemon Music Studios from Pixabay.
Hosted on Acast. See acast.com/privacy for more information.
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In this episode, Vic guides us through the pain of feeling like you have found and then lost "the one" for you. She talks about why it might be hurting you to think of your ex as your lost soulmate, and what might be a healthier mindset to adopt. She shares her personal journey from believing she'd lost her one true love to realising that while the connection was special, it wasn't her only chance at happiness. Emphasising the importance of challenging the narrative of "the one," acknowledging red flags in past relationships, and committing to healing, this episode encourages listeners to recognise that deep love doesn't always equate to compatibility and that it's possible to form meaningful connections with others. Vic gives you a reminder to be your own "one," and to view your past loves as "a one" rather than "the one" so you can find the peace and openness to future relationships that you deserve.
Enjoy listening and please leave a review on Spotify or Apple, or wherever you’re listening! Want something specific covered? Leave a comment on TikTok (@handonheartpod) or send us an email ([email protected])!
Music by Lemon Music Studios from Pixabay.
Hosted on Acast. See acast.com/privacy for more information.
- Visa fler
