Back to Life with Nicole Green

Mic Drop: Look Who's Talking Now

Show Notes – Episode 3: MIC DROP – Look Who’s Talking Now

🎤 Episode Title: MIC DROP – Look Who’s Talking Now: Understanding & Owning Your Voice
🎙 Guest: Shannon Spilsbury, LMFT

Episode Summary:

Have you ever felt like your voice is being drowned out? Maybe you’re speaking, but no one seems to hear you—or worse, they hear you but don’t really listen.

In this final episode of our Look Who’s Talking series, we’re dropping the mic on speaking up with clarity, confidence, and conviction. Whether it’s in relationships, at work, or in your faith journey, your voice matters. But here’s the real question: Are you using it effectively?

💡 In This Episode, We Discuss:

• Understanding your communication style

• The VOICE Method for authentic expression

• Handling difficult conversations

• Building communication confidence

🎧 If you’ve ever struggled to make your voice count, this episode is for you.

Guest:

Huge thank you to Shannon Spilsbury, LMFT, a marriage and family therapist and the owner of Strengthened Foundations! Her insights in this episode have inspired us to reflect on how we show up in the world as well as how we use our voice and strengthen our communication skills with discernment.

Connect with her at www.strengthenedfoundations.com or on Instagram and Facebook: @strengthened_foundations

Resources & Tools:

Try out the VOICE method to help you express yourself with confidence and clarity. Shannon mentioned in the podcast:

• Validate your feelings
• Own your truth
• Identify your needs
• Communicate clearly
• Establish boundaries

Connect & Share

• Instagram: @BeWellwithNicoleG
• Facebook: @BeWellwithNicoleG
• Website: www.bewellwithnicole.com

🎶 Enjoyed this series? Tag us and share your biggest takeaway! Let’s keep the conversation going.

Disclaimer

This podcast provides general information and discussion about personal growth and related subjects. The content is for informational purposes only and should not be viewed as professional advice. Consult appropriate experts for advice specific to your situation.

Sound Check: Who Told You That?

Season 3 -LOOK WHO'S TALKING SERIES

Episode 5 – Sound Check: Who Told You That?

Episode Description: 

In this second episode of our LOOK WHO'S TALKING series, we’re diving into the powerful topic of the stories we believe and the voices that shaped them. Have you ever stopped to ask yourself, Who told me that?

From childhood experiences to societal expectations, the narratives we live by often come from sources we’ve never questioned. Today, we’re giving those stories a much-needed sound check.

Key Topics:

• Origins of our core beliefs
• Impact of childhood and cultural messages
• Fact-checking inherited beliefs
• Creating new, healthy internal dialogues

Special Guest:

We’re thrilled to welcome back Shannon Spilsbury, LMFT, a marriage and family therapist and the owner of Strengthened Foundations. Her insights in this episode will inspire you to reflect on the narratives shaping your life and take steps toward rewriting your story.

Connect with her at www.strengthenedfoundations.com or on Instagram and Facebook: @strengthened_foundations

Reflection Exercise:

This week, take 10 minutes to journal about a belief you hold. Ask yourself the three evaluation questions and explore what comes up. You might discover a story that’s ready for a rewrite!

Connect & Share

• Instagram: @BeWellwithNicoleG
• Facebook: @BeWellwithNicoleG
• Website: www.bewellwithnicole.com

Let’s rewrite those limiting stories together and move Back to Life!

Disclaimer

This podcast provides general information and discussion about personal growth and related subjects. The content is for informational purposes only and should not be viewed as professional advice. Consult appropriate experts for advice specific to your situation.

LISTEN: Who Has Your Ear?

Podcast Series: LOOK WHO'S TALKING
Episode Title: Listen – Who Has Your Ear?

Episode Summary:
Welcome to the first episode of the Look Who's Talking series! In this thought-provoking conversation, we explore the power of influence and ask the important question: "Who has your ear?" My guest, Shannon Spilsbury, LMFT, joins me to share her expertise as a marriage and family therapist and owner of Strengthened Foundations. Together, we unpack how the voices in our lives shape our thoughts, decisions, and overall well-being.

In this episode, we’ll discuss:

• How to recognize the voices you prioritize in your life and their impact on your mindset and choices.
• Red flags that indicate unhealthy or toxic influence.
• Practical steps to choose positive and empowering voices to guide your journey.

Key Takeaways:

• The voices we listen to can shape our beliefs and actions, like seeds planted in a garden.
• Recognize signs of unhealthy influence, such as guilt-tripping, criticism, or undermining your confidence.
• Surround yourself with voices that align with your values, inspire growth, and uplift you.

Reflection Exercise:  Listen & Learn Challenge
Nicole and Shannon share a simple but powerful activity for listeners: Write down the top five people or sources you listen to regularly. Reflect on whether they help you grow or hold you back.

What’s Next?
Join us for Episode 2, Sound Check: Who Told You That?, where we’ll uncover the stories that have shaped our beliefs and how to challenge narratives that no longer serve us.

Connect with Shannon Spilsbury:

• Website: www.strengthenedfoundations.com
• Instagram: @strengthened_foundations

Connect & Share with Nicole

• Instagram: @BeWellwithNicoleG
• Facebook: @BeWellwithNicoleG
• Website: www.bewellwithnicole.com

If you found this episode helpful, don’t forget to subscribe, leave a review, and share it with someone who might need it!

Disclaimer

This podcast provides general information and discussion about personal growth and related subjects. The content is for informational purposes only and should not be viewed as professional advice. Consult appropriate experts for advice specific to your situation.

REFOCUS: PREPARE - Where Are You Now?

PREPARE - Where Are You Now?

Back to Life Podcast - Season 3, Episode 3
Series: REFOCUS (Final Episode)

Episode Description

In this transformative final episode of our REFOCUS series, we explore the delicate balance between emotional awareness and practical action. Learn how to create sustainable change by understanding and working with your emotional patterns rather than against them. Through practical exercises and relatable examples, discover how small, intentional steps can lead to lasting transformation. Perfect for anyone ready to move forward while honoring their emotional journey.

Key Topics Covered

• The connection between emotions and sustainable change
• Understanding and working with behavioral patterns
• The power of small, consistent actions
• Creating change that honors your emotional landscape
• Building bridges between current reality and desired future

Featured Tools and Exercises

1. "The Present Moment Inventory" - A grounding exercise for emotional awareness
2. "Emotional Pattern Mapping" - A tool for understanding your response patterns
3. "The Tiny Bridges Approach" - A framework for creating manageable change

Quotes from the Episode

"Change isn't about forcing yourself into a new shape. It's about understanding your emotional landscape and creating a path that works with who you are, not against it."

"Your patterns aren't your enemies – they're signposts helping you understand what needs care and attention."

"Instead of trying to leap across the Grand Canyon of change, we're going to build tiny bridges – actions so small that they slip right under our emotional radar."

Action Steps for Listeners

1. Complete the Present Moment Inventory daily
2. Create your personal Emotional Pattern Map
3. Identify and implement one "tiny bridge" each day
4. Document emotional responses to changes
5. Practice working with rather than against patterns

Connect & Share

• Instagram: @BeWellwithNicoleG
• Facebook: @BeWellwithNicoleG
• Website: www.bewellwithnicole.com

Series Wrap-Up Summary

The REFOCUS series has taken listeners through three essential stages:

1. PAUSE: Understanding where you've been
2. PONDER: Clarifying where you're going and what you’re doing
3. PREPARE: Creating a sustainable path forward

Looking Ahead

Stay tuned for our next series called, Look Who’s Talking, where guest host, Shannon Spilsbury, LMFT of Strengthened Foundations and I will explore the voices influencing our lives. Subscribe to ensure you don't miss any episodes.

Support the Show

If you found value in the REFOCUS series, please:

• Rate and review us 
• Share with friends/family who might benefit

Disclaimer

This podcast provides general information and discussion about personal growth and related subjects. The content is for informational purposes only and should not be viewed as professional advice. Consult appropriate experts for advice specific to your situation.

REFOCUS SERIES Episode 2: PONDER - Where Are You Going?

Back to Life Podcast - Season 3, Episode 2
Series: REFOCUS (Part 2 of 3)

Episode Description

Ever feel like you're just going through the motions, unsure of where you're actually headed? In this episode of the Back to Life podcast, we’re diving into the power of pondering—taking a step back to reflect on where you want to go and why it matters. We explore how our values, emotions and behavioral patterns influence our life's direction. Through practical exercises and relatable stories, we discover how to recognize and work with our emotional GPS to create meaningful change. Perfect for anyone feeling off course or struggling with distractions on their personal growth journey.

Key Topics Covered

Understanding how emotions guide our decisions and life choices Recognizing and working with behavioral patterns The relationship between distractions and emotional coping mechanisms Tools for staying aligned with what matters most. The importance of emotional awareness in personal growth.

Featured Exercises

1. The "Weather Report" - An emotional awareness check-in
2. Three Words Future Self Exercise - Exploring your desired direction
3. The "Pattern Interrupt" Tool - A three-question framework for managing distractions

Quotes from the Episode

"These patterns - whether it's productive procrastination, perfectionism, or people-pleasing - they're not character flaws. They're coping mechanisms."

"Understanding these patterns is like having a high-definition map for your journey."

"Every GPS recalculates when we take a wrong turn. Your emotional GPS is no different."

Action Steps for Listeners

1. Complete the "Weather Report" exercise daily
2. Document your what matters most to you and read it daily
3. Keep a pattern detection journal for the week
4. Practice the "Pattern Interrupt" tool when noticing distractions

Resources Mentioned

• Episode 1: PAUSE - Where Have You Been? (Previous episode in series)
• List of Common Core Values: https://www.balancingwell.com/uploads/2/2/0/6/22063438/exercise_valueslist.pdf

Connect & Share

• Instagram: @BeWellwithNicoleG
• Facebook: @BeWellwithNicole
• Website: www.bewellwithnicole.com

Next Episode Preview

Join us next week for the final episode in our REFOCUS series: PREPARE - Where Are You Now? We'll create a practical roadmap for moving forward, incorporating everything we've learned about our emotional patterns and what matters most.

Support the Show

If you enjoyed this episode, please rate and review us wherever you listen, and share with someone who might benefit from this journey of self-discovery.

Disclaimer

This podcast provides general information and discussion about personal growth and related subjects. The content is for informational purposes only and should not be viewed as professional advice. Consult appropriate experts for advice specific to your situation.

REFOCUS SERIES - PAUSE: Where Have You Been?

Show Notes for Season 3: Episode 1 - PAUSE: Where Have You Been?

Episode Summary

In this first episode of the REFOCUS series on the Back to Life Podcast, we’re exploring the power of the pause. Life’s fast pace often leaves little room for reflection, yet pausing is where growth begins. By looking back, we honor our experiences and uncover valuable lessons that shape our path forward. Together, we’ll explore why pausing matters, how it reveals the story your life has been telling, and practical ways to make reflection a part of your journey.

Key Takeaways

• Growth starts with reflection: Taking time to pause allows you to process your experiences and reconnect with what truly matters.
• Emotional and behavioral indicators to watch for: Feelings of overwhelm, lack of fulfillment, or burnout may signal it’s time to pause.
• The importance of celebrating progress: Recognize how far you’ve come and what you’ve overcome.
• Lessons are hidden in every chapter: Even the hard moments hold wisdom that can guide your next steps.

Reflection Exercises

1. Look back on the last year: What experiences shaped you the most?
2. Honor the hard moments: What lessons did you learn from your challenges?
3. Celebrate small wins: What are you proud of, no matter how small?
4. Journal Prompt: What’s a chapter in your life that taught you something powerful, and how has it shaped who you are today?

Take 10 minutes this week to sit with these questions. Reflection is the first step toward clarity and intention.

What's Next?

In the next episode of the REFOCUS series, we’ll explore PONDER: Where Are You Going? Together, we’ll we explore how our emotions and behavioral patterns influence our life's direction. Don’t miss it!

Connect with Nicole

Let’s continue the conversation!

• Website: www.BeWellWithNicole.com
• Instagram: @BeWellWithNicoleG
• TikTok: @BeingMrsGreen
• Facebook: @BeWellWithNicoleG

Thank you for pausing with me today. Let’s honor where we’ve been so we can embrace where we’re going. 

Disclaimer

This podcast provides general information and discussion about personal growth and related subjects. The content is for informational purposes only and should not be viewed as professional advice. Consult appropriate experts for advice specific to your situation.

Welcome to Season 3

Life can feel overwhelming when the world seems to be spinning out of control. The uncertainty, the chaos, the constant noise—it’s a lot. But here’s the truth: you don’t have to have it all figured out right now.

In those moments when life feels like too much, pause, breathe, take a step back, and reflect on where you’ve been. Acknowledge the lessons, the strength, and the resilience you’ve gained.

Then ponder. Where do you want to go from here? What truly matters to you? Clarity comes when we take the time to listen to our hearts.

Finally, prepare. Even in the middle of uncertainty, small intentional steps can help you build a life that feels aligned, grounded, and meaningful—no matter what’s happening around you.

Our 3-part REFOCUS series on the Back to Life podcast is here to help you navigate these moments. It’s not about having all the answers—it’s about finding the tools and clarity to move forward with purpose. 

You’ve made it through so much already. Let’s take the next step together.

HOLIDAY REFLECTIONS: Unwrapping Peace and Wisdom in the Season

Holiday Reflections: Unwrapping Peace and Wisdom in the Season - Episode 19

Episode Overview
The holidays can bring a mix of emotions—joy, stress, nostalgia, or even grief. In this special holiday episode of the Back to Life Podcast, Nicole Green reflects on the many layers of the season and shares strategies for maintaining your mental health, finding peace, and gaining wisdom as the year comes to a close. Whether you celebrate with family, friends, or a quiet moment to yourself, this episode offers encouragement, practical tools, and a short meditation to ground you during the holidays.

What You’ll Hear in This Episode:

1. Acknowledging the Season – A compassionate look at the highs and lows of the holidays, honoring all emotions.
2. Strategies for Self-Care – Practical tips to help you set boundaries, manage expectations, and prioritize rest.
3. Guided Meditation – A calming exercise to release stress, embrace gratitude, and find your center.
4. End-of-Year Reflection – Thought-provoking journal prompts to help you process 2024 and prepare for the year ahead.

Journal Prompts to Reflect On:

• What moments from this year brought you joy?

• What challenges did you overcome, and what did they teach you?

• What are you most grateful for in 2024?

• What would you like to leave behind as you move into the new year?

• How can you show yourself more love and grace in the year ahead?

Free Resource
🎁 Download your free End-of-Year Journal to guide your reflections and set your intentions for the new year. 2024 End of Year Reflection Journal.pdf

Let’s Stay Connected
Join the conversation! Follow Nicole on social media @BeWellwithNicoleG and share your reflections or holiday self-care tips using #BackToLifePodcast and #holidayselfcare.

Takeaway Thought
"Your feelings are valid, your journey matters and peace and joy are available to you—not just during the holidays, but always."

Listen Now:
Tune in for a heartfelt, uplifting episode designed to help you navigate the season with peace, grace, and wisdom.

 

Happy Holidays! Wishing you a peaceful close to 2024 and a glorious start to 2025!

Imagine Me...Finally Free

Back to Life Podcast with Nicole Green

Episode 18: Imagine Me...Finally Free: Walking in Freedom and Authenticity
Season 2 Finale

Episode Overview:
In this final episode of Season 2 and our series Imagine Me..., Nicole Green takes us on a journey to what it looks like to walk in real freedom—freedom from insecurity, fear, and the weight of the past. True freedom is about living in your authenticity and embracing the hope that the future holds. It’s not about having everything figured out or living perfectly, but stepping into who you are meant to be and letting go of the things that once held you back. Nicole encourages us to break free from those chains and to imagine living fully, freely, and authentically.

The conversation focuses on:

1. PAUSE: What it means to live in freedom and be your authentic self.
2. PONDER: Embracing imperfection and the lifelong journey of self-acceptance.
3. PREPARE: How to cultivate hope for the future and sustain your newfound freedom.

Nicole shares relatable stories about the real struggles we face when pursuing freedom, acknowledging how difficult it can be, but also affirming that we all have the strength and grace to rise. It's a journey of hope, healing, and joy, and you don’t have to do it alone.

Reflection Moment: Take a few moments to imagine yourself fully free—free from fear, insecurity, and the past. What does that look like for you? How would living in freedom change your relationships, your mindset, and your everyday life? Hold on to that vision and believe that it’s possible.

Next Season:
Season 2 is wrapping up, but stay tuned for Season 3 in the new year. We’ll dive even deeper into topics that nurture your mental health and get you back to living well, loving well, and being well.

Connect with Nicole:

• Instagram: @BeWellwithNicoleG
• Website: www.bewellwithnicole.com

Disclaimer:
This podcast is not a replacement for medical advice, therapy, or professional support. Please seek professional help when needed.

Music:
Intro and Outro Music by Brendan Cloutier of Audible Cosmos

Thank You for Listening!
We hope this episode helped inspire you to embrace your authenticity and step into the freedom you deserve. Be sure to tune in for Season 3 in the new year, where Nicole will continue her journey of helping you live well, love well, and be well!

Subscribe & Review:
If you’ve enjoyed this series, please take a moment to subscribe and leave a review. Share this episode with friends and family who might need encouragement on their journey to freedom!

Imagine Me...Rested & Renewed

Imagine Me...Renewed (Episode 17 of Back to Life Podcast, Season 2)

Episode Title:
Imagine Me...Rested & Renewed: Finding Rest in a Hectic World

Episode Overview:
In this episode, Nicole Green talks about how to find rest and renewal when life feels like it’s constantly in overdrive. So many of us say, “I don’t have time to rest,” but Nicole challenges this mindset by emphasizing that rest isn’t a luxury—it’s a necessity for your physical, emotional, and mental well-being. Not everyone has the privilege to take a trip or quit a job, but self-care is still something we can all claim in our daily lives. She explores how lack of rest is connected to mental health struggles like anxiety and depression and how rest is a critical part of healing and growth, no matter your circumstances. 

The conversation focuses on:

1. PAUSE: Why rest is crucial for mental, emotional, and physical health.
2. PONDER: The signs of burnout and ways to recover from it.
3. PREPARE: Simple practices for finding renewal—physically, emotionally, and spiritually (from sleep to mindfulness and prayer).

Nicole also shares personal experiences of overworking, ignoring her health, and the moment she realized she needed to prioritize rest to show up as her best self.

Key Takeaways:

• Rest isn’t a reward; it’s necessary for us to thrive.

• Burnout has many faces—emotional, physical, and spiritual. Recognize the signs and take action.

• Renewal happens when we make space for it. Sleep, journaling, mindfulness, and spiritual practices can help us reset and restore.

• Self-care saves lives!

Reflection Moment:
Take a minute to reflect on this: How are you currently prioritizing rest in your life? Is there something you can let go of or delegate to create space for renewal? Start small if you need to—sometimes rest begins with saying, "No, I need this moment."

Disclaimer:
This podcast is not a replacement for medical advice, therapy, or professional support. Please seek professional help when needed.

Stay Connected:
Follow Nicole Green on Instagram for more insights and encouragement: @BeWellwithNicoleG Website: www.bewellwithnicole.com
Have any questions or reflections from today’s episode? I’d love to hear from you!

Thank You for Listening!
If you enjoyed today’s episode, please leave a review and share it with a friend who might need encouragement. Don’t forget to subscribe so you never miss an episode!

Music:
Intro and Outro Music by Brendan Cloutier of Audible Cosmos

Stay tuned for the final episode of our Imagine Me series, where we’ll talk about what it means to live fully and authentically in Imagine Me...Finally Free.