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Actionable Insights

Junk Journaling

In this episode, Brianna Wiest defines ‘junk journaling’ as a therapeutic technique that helps us banish bad thoughts and move on faster. Here is the explanation, summarized from the conversation.

In managing emotional turmoil, one effective strategy I’ve adopted is what I call ‘junk journaling.’ This practice involves setting aside time specifically for the purpose of unburdening my mind and heart of pent-up emotions and thoughts. The process begins with opening a journal and explicitly stating my intent at the top of the page: to release these thoughts and feelings without giving them further energy or making them more real. Essentially, the journal serves as a container for whatever is stirring inside me, allowing a free flow of expression without judgment or the need for coherence.

To enhance this practice, I incorporate a time limit, typically allotting a specific period, like three hours, to fully immerse in this emotional outpouring. During this time, I allow myself to experience the full spectrum of my emotions, often leading to a cathartic release through tears. Remarkably, I often find that well before the time is up, I reach a state of clarity and peace.

This method has proved highly beneficial, as it seems to clear an internal frequency or energy that was subtly influencing various aspects of my life. By simply allowing these emotions and thoughts to surface and be acknowledged in the junk journal, I often experience a noticeable improvement in my overall wellbeing, demonstrating the power and necessity of acknowledging and releasing internal turmoil.

Brianna Wiest

Episode Quotes

The people that you look up to, that you think have it together, they have moments where they break a little bit and that’s okay.

Jacqueline Whitney

We need to embrace and express the deepest pits of our emotions because what gets repressed expresses itself in far more insidious ways than the emotion itself could ever impact us.

Brianna Wiest

When you heal yourself and when you share in that healing, you’re also healing other people.

Bianca Sparacino

Why do we find it so much easier to believe in someone else’s healing than in our own?

Jacqueline Whitney

The bravest thing you can do is to choose to change your life, but it’s really hard to choose that change.

Bianca Sparacino

We are not returning to what we were before. That person is gone. We are consciously creating the person that we want and need to be moving forward.

Brianna Wiest

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Actionable Insights

• Commit to your goals, not the method of going about your goals. Embrace clarity and commitment towards your goals (‘the what’), but remain flexible about the methods to achieve them (‘the how’).
• Discomfort is a growth signal. Recognize that personal growth and the realization of your potential often come through discomfort and challenges.
• Self-care leads to self-actualization. Engage in practical self-care activities like organizing your space, being healthy, and nurturing kindness. These basic, everyday practices are foundational steps toward becoming your best self and fulfilling your potential.
• Visualization is the key to manifesting. Use visualization techniques to connect with your future self. Imagining your future self can provide clarity on the steps needed to achieve your goals. Regular self-reflection aids in aligning your current actions with your long-term aspirations.
• Discover what is holding you back, and work hard to break self-sabotage patterns. Acknowledge the limits you’ve set on your happiness and success (known as ‘upper limits’) and consciously work to break these patterns. By pushing past self-imposed barriers, you can reach new levels of fulfillment and purpose.

Episode Quotes

The big leap is not just one leap. It is a thousand leaps in succession of one another.

Brianna Wiest

There’s never a perfect time for anything to occur in our lives. It’s about committing to the journey, not waiting for the right moment.

Bianca Sparacino

You must quickly forgive yourself for past versions of yourself.

Jacqueline Whitney

We are afraid of what is past our upper limits. I think we’re afraid of this unknown, and it’s like, if I get up there so high and feel so good, it almost seems like the potential for something to knock me down is also greater. But I do not think that is true. I think the more good, positive things you have in your life, the stronger you become, not the more vulnerable.

Brianna Wiest

Visualizing my highest potential future self was truly my breakthrough moment.

Brianna Wiest

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Actionable Insights

• What is a soul friend? Soul friends are people whose connection with your soul goes beyond ordinary friendships; often, the bond is so strong that words cannot describe the connection.
• True friends leave you inspired and energized. One way to test how profound a friendship is: when you separate from them, do you feel more invigorated? Or filled with more self-doubt?
• Make time to express your gratitude to your friends and family. There might be no greater joy in the world than simply telling someone how much they mean to you and what you love about them.
• Moving on can be an expression love. Sometimes the greatest act of love is knowing when to let go of someone.
• Cherish all friendships, even those that hurt you. In a world of billions of people, our souls collide with those who teach us, whether through love or loss, shaping us and expanding our capacity for empathy and deep connection.

Episode Quotes

Even though some people don’t stay in your life forever, maybe they made your life beautiful in some way, and that is so powerful.

Jacqueline Whitney

When was the last time you looked your friend in the eyes and said — I appreciate you and everything that you do for me. I love that you are in my life and I’m so thankful for you.

Bianca Sparacino

My female friendships have carried me through my life. They are the ones that have helped me truly become who I am, and who I’m going to be.

Brianna Wiest

There is a very different feeling inside of you when you share a friendship with someone vs. when you’re in a romantic relationship. It’s almost like being even more seen when you’re just friends.

Bianca Sparacino

We have to stop giving ourselves to people that aren’t giving to us. We have to stop giving so much of ourselves to people that don’t show appreciation.

Jacqueline Whitney

Loving ourselves the way we so unconditionally and unapologetically love our friends. We are deserving of that love and that presence within our own souls as well. In learning that about ourselves, we know and open our eyes to all that someone might be able to give us and mirror within us. When you know yourself, I genuinely believe that you call in those people but you are able to see them when they are standing right in front of you.

Bianca Sparacino

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Actionable Insights

• You are enough just as you are. Embrace your worthiness without needing to change or prove yourself to others.
• Embrace life’s fleeting nature. Appreciate every moment, recognizing that life is finite and each day, even hard days, is a gift.
• Let go of what no longer serves you. Release attachments to people, habits, and beliefs that do not contribute positively to your growth.
• Trust in your own journey. Acknowledge that discomfort often leads to growth and alignment with your true self.
• Define your own success. Understand that your value and potential are not limited by societal standards or external validations.

Episode Quotes

You are good enough for the people who love you. You do not have to be prettier. You do not have to be cooler. You do not have to be wealthier. You do not have to be more successful. You are good enough as you are, as you exist in this moment, in your glory and in your grit, in what is light and what is dark within you. You are good enough.

Bianca Sparacino

Love is a verb. If they show up for you in a really consistent and meaningful way, that is love.

Brianna Wiest

I am enough for myself, and I am enough as I am. That’s been the biggest thing from the day that I can remember is I wish I wasn’t so hard on myself; the stress that I caused myself was so unnecessary.

Jacqueline Whitney

Every time I was uncomfortable, I was right. Every time I was uncomfortable, it was trying to lead me into to something more peaceful, something more meaningful, something more aligned.

Brianna Wiest

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Actionable Insights

• It’s hard to get over unofficial relationships. Overcoming relationships that didn’t fully develop can be particularly challenging, often because they carry an addictive quality. These ‘almost relationships’ leave us entangled in a web of ‘what-ifs’ and unrealized potential, making the emotional connections formed in them deeply entrenching.
• Understand and love yourself first. For healthy relationships, it’s crucial to know and appreciate yourself. Prioritize self-growth and self-love.
• Validate your own feelings. Your emotions and experiences in any relationship are valid and important, regardless of its duration or status.
• Choose and seek reciprocity in relationships. Be with someone who matches your effort and emotions, and who actively decides to be with you.
• Heal at your own pace and remember future love is always possible. Healing from relationships takes time. Focus on personal growth and remain open to new love, as everyone deserves full love and commitment.

Episode Quotes

It’s so brave to place your hands in the heart of another human being and ask them to hold it.

Bianca Sparacino

You have to find your soul before you can find your soulmate.

Brianna Wiest

We’re not as crazy as we feel we are, and we have to forgive ourselves for making choices that weren’t good for us.

Jacquline Whitney

Love is not always easy, but it will always be soft and it will always see you.

Bianca Sparacino

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