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What if the key to unlocking emotional stability and peak cognitive function was as simple as getting a good night's sleep? On this episode of Have a Cup of Johanny, we kick off our new season themed around growth by spotlighting the often-overlooked hero of mental wellness: sleep. As a self-proclaimed "nappinator," I share my journey from sleep deprivation to discovering my optimal sleep duration, revealing how critical sleep truly is for maintaining sanity, especially as a single parent. With insights from the National Institute of Mental Health and personal anecdotes, we unpack the intricate link between sleep and mental health, offering actionable strategies to improve your sleep hygiene.

Through heartfelt and candid storytelling, I recount the profound impact that lack of sleep had on my mental well-being, from bouts of anger to ineffective daily functioning. This episode is both a wake-up call and a guide to prioritizing your rest to ensure a happier, healthier you. Tune in as we explore practical tips to enhance your sleep quality, helping you bring balance and joy back into your life. Don't miss out on these crucial insights that could transform your approach to mental wellness and daily effectiveness.

Resources
Why We Sleep by Mathew Walker https://bookshop.org/a/97197/9781501144325

Breathe How You Want to Feel: Your Breathing Tool Kit for Better Health, Restorative Sleep, and Deeper Connection by Matteo Pistono https://bookshop.org/a/97197/9781401975869

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🌟 Dive into the Shadows of Generational Trauma with "The Devil That Haunts Me" 🌟

Are you ready to explore the depths of horror like never before? Johanny Ortega, author of "Mrs. Franchy's Evil Ring" and the military thriller novella "The Alvarez Girls," invites you on a chilling journey into the heart of Dominican folklore with her latest series, "The Devil That Haunts Them."

✨ A Tale of Courage and Darkness ✨

Witness a gripping story of a mother and daughter duo, bound by blood and haunted by generational curses. Their fight against an eerie Diablo Cojuelos who follows them isn't just a battle for survival—it's a quest for liberation from the chains of their past. With every turn of the page, "The Devil That Haunts Me" promises to keep you on the edge, blending the rich tapestry of Dominican culture with the universal themes of fear, love, and resilience.

📚 Exclusive Sneak Peek Just for You! 📚

For our beloved podcast listeners, Johanny Ortega offers the first seven chapters FREE. Delve into the suspense and decide for yourself if you're brave enough to face the Diablo Cojuelos. And for those who crave more, secure your ARC and be among the first to review this groundbreaking novel.

🌐 Visit Our World 🌐

Don't miss this journey into the heart of Dominican horror. Head over to the website now to...

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Imagine realizing that constantly saying yes is draining your energy and stealing your peace of mind. That was my wake-up call in my 30s, a pivotal time when I began to understand the importance of setting boundaries. On this episode of "Have a Cup of Johanny," I take you on a deeply personal journey through the hurdles and triumphs that come with prioritizing yourself, especially as a Latina woman dealing with cultural expectations of sacrifice and selflessness. Inspired by Dr. Brene Brown's insights on vulnerability, I share how learning to say no has been both liberating and essential for my mental well-being.

We unpack my ongoing journey to assert my needs, highlighting the significance of small wins that boost our self-esteem. I recount how therapy not only aided my personal growth but significantly benefited my son as well. Sharing lessons from impactful reads like "Act Like a Man," "Boundaries: When to Say Yes, How to Say No," and "Set Boundaries, Find Peace: A Guide to Reclaiming Yourself," I dive into how these resources guided me in breaking free from traditional roles and discovering the strength to communicate my boundaries clearly. My story is a testament to the transformative power of self-education and the courage it takes to redefine your identity in the face of societal norms.

As we close this enriching chapter, I encourage you to reflect on your own boundaries and take active steps towards recognizing your worth. Embrace self-care, take deep breaths, and don't hesitate to engage with our vibrant podcast community. Subscribe, rate, and leave a review to let us know how

Enter a world of fear, resilience, and generational trauma in "The Devil That Haunts Me". Follow Isabella and Julitza as they confront their demons in a tale of suspense, mystery, and the supernatural.

Explore the first seven chapters here

Support the Show.

🌟 Dive into the Shadows of Generational Trauma with "The Devil That Haunts Me" 🌟

Are you ready to explore the depths of horror like never before? Johanny Ortega, author of "Mrs. Franchy's Evil Ring" and the military thriller novella "The Alvarez Girls," invites you on a chilling journey into the heart of Dominican folklore with her latest series, "The Devil That Haunts Them."

✨ A Tale of Courage and Darkness ✨

Witness a gripping story of a mother and daughter duo, bound by blood and haunted by generational curses. Their fight against an eerie Diablo Cojuelos who follows them isn't just a battle for survival—it's a quest for liberation from the chains of their past. With every turn of the page, "The Devil That Haunts Me" promises to keep you on the edge, blending the rich tapestry of Dominican culture with the universal themes of fear, love, and resilience.

📚 Exclusive Sneak Peek Just for You! 📚

For our beloved podcast listeners, Johanny Ortega offers the first seven chapters FREE. Delve into the suspense and decide for yourself if you're brave enough to face the Diablo Cojuelos. And for those who crave more, secure your ARC and be among the first to review this groundbreaking novel.

🌐 Visit Our World 🌐

Don't miss this journey into the heart of Dominican horror. Head over to the website now to...

Send us a Text Message.

Ever wondered how morning habits like hydration and vitamins could set the stage for a more productive and grounded day? Tune into our latest episode of Have a Cup of Johanny. Amidst the cozy backdrop of a Kentucky thunderstorm and the echo of late-night fireworks, join me on my transformative journey towards mental wellness. I'll share how integrating practices like meditation and yoga into my daily routine has led to profound emotional and spiritual clarity. From my beginnings rooted in Catholic prayer to overcoming initial hesitance about meditation with the help of guided apps like Headspace, discover how small victories in mastering breaths turned into moments of luxurious peace.

Listen to the trials and triumphs of quieting a perpetually busy mind, learning the art of self-compassion, and extending periods of tranquility. Whether you're struggling to meditate or seeking new ways to enhance your mental health, my story of finding solace through meditation promises to inspire. We’ll also explore how patience and consistent practice can unlock a calmer, more peaceful existence. Get ready to tailor your mental wellness journey, embracing the profound impact of guided recordings and daily habits that foster inner peace. Join me in making strides toward a more serene and fulfilling life.

Resources:
https://www.buzzsprout.com/1274477/14265063

Enter a world of fear, resilience, and generational trauma in "The Devil That Haunts Me". Follow Isabella and Julitza as they confront their demons in a tale of suspense, mystery, and the supernatural.

Explore the first seven chapters here

Support the Show.

🌟 Dive into the Shadows of Generational Trauma with "The Devil That Haunts Me" 🌟

Are you ready to explore the depths of horror like never before? Johanny Ortega, author of "Mrs. Franchy's Evil Ring" and the military thriller novella "The Alvarez Girls," invites you on a chilling journey into the heart of Dominican folklore with her latest series, "The Devil That Haunts Them."

✨ A Tale of Courage and Darkness ✨

Witness a gripping story of a mother and daughter duo, bound by blood and haunted by generational curses. Their fight against an eerie Diablo Cojuelos who follows them isn't just a battle for survival—it's a quest for liberation from the chains of their past. With every turn of the page, "The Devil That Haunts Me" promises to keep you on the edge, blending the rich tapestry of Dominican culture with the universal themes of fear, love, and resilience.

📚 Exclusive Sneak Peek Just for You! 📚

For our beloved podcast listeners, Johanny Ortega offers the first seven chapters FREE. Delve into the suspense and decide for yourself if you're brave enough to face the Diablo Cojuelos. And for those who crave more, secure your ARC and be among the first to review this groundbreaking novel.

🌐 Visit Our World 🌐

Don't miss this journey into the heart of Dominican horror. Head over to the website now to...