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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

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.

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...

Send us a Text Message.

What happens when traditional coping mechanisms fall short? This July, join me on Have a Cup of Johanny for a new theme on mental wellness. In the first chapter, I open up about my personal journey through the gauntlet of work challenges and health issues that have tested my mental resilience. Raised in a Dominican household where prayer was the go-to solution, I learned to expand my toolkit with self-help books and the unwavering support of my Army family. As a single mother, the combination of modern and traditional methods helped me build a solid mental foundation, leading to valuable insights about the limitations of conventional coping strategies and the importance of seeking additional resources.

In the second chapter, "Self-Discovery Through Books," we explore the transformative power of literature and meaningful community connections. During a period of uncertainty, especially while preparing for motherhood, books like "What to Expect When You're Expecting" became my sanctuary. They not only alleviated my anxieties but also offered practical guidance. "The Four Agreements" revolutionized my understanding of personal interactions, allowing me to manage anger and emotional triggers more effectively. This episode highlights the crucial role of self-awareness and personal growth in fostering mental well-being, underscoring how community and insightful literature can guide us through life's challenges. Tune in for a heartfelt discussion that will equip you with the wisdom and tools needed for a journey towards mental wellness.

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.

Can resilience be developed, or is it just something you're born with? Discover how you can build long-term resilience and sustain growth over time, much like strengthening a muscle. In this episode of the Have a Cup of Johanny podcast, we uncover the essential traits of resilient individuals and how these can be cultivated through continuous effort and practice. Through my personal narrative and extensive research, we explore how relationships, flexibility, a positive outlook, emotional self-regulation, mindfulness, problem-solving, and finding meaning play pivotal roles in resilience. From overcoming cultural barriers to thriving in the military environment, I share how trusting relationships beyond family and new environments can foster resilience, thus debunking the myth that resilience is solely an innate trait.

Building resilience isn't just about facing life's adversities; it's about mastering self-regulation. Join me as I recount my experiences with the Army's MRT program, journaling, therapy, and meditation—all crucial tools in navigating childhood trauma and adulthood challenges. We delve into the importance of understanding personal triggers and the transformative power of empathy in emotional responses and interactions. By sharing practical strategies, we emphasize that these skills can be taught and developed, especially in children, to better prepare them for the future. Tune in to discover how consistent practice and facing challenges head-on can strengthen your resilience muscle, equipping you for life's inevitable ups and downs. Don't miss next week's episode for more insightful discussions!

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 a small shift in perspective can revolutionize your approach to life's challenges? This episode promises to unlock the secrets of adaptation and resilience through personal stories and expert advice. Discover how changing a single word in your mindset from "I need to" to "I get to" can transform daunting changes into exciting opportunities. I share my own journey, underscored by wisdom from my coach, emphasizing the importance of genuine commitment and emotional engagement. You'll also learn why letting go of perfectionism can be liberating, allowing you to focus on progress and flexible thinking rather than unattainable ideals.

But that's not all. We delve into six actionable tips from Centerstone on mastering change, ranging from early recognition and acceptance to mindfulness and meditation practices. Hear how these strategies played a crucial role in my military career and subsequent transitions, offering concrete examples you can relate to and apply. Since the episode airs on Juneteenth this created an opportunity to understand on a deeper level how adaptation strategies can mold not only individuals but communities. Read the article I share on the podcast.

We wrap up the episode by inviting you to join our growing community, encouraging you to share feedback and spread the word. Your engagement helps us all thrive through life's unpredictable journey. Thank you for being a part of this incredible voyage—let's continue to grow together!

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.

What if overcoming fear was the key to unlocking your true potential? Join me on "Have a Cup of Johanny" as we embark on a transformative journey through resilience and the emotional intricacies of change. This episode is a heartfelt exploration of my personal battle with fear, particularly as it relates to my passion for writing. Balancing the demands of family, the Army, and my burgeoning writing career, I confront the anxiety that arises from stepping into the unknown. The stillness imposed by the pandemic forced me to reflect deeply on my fears and the excuses that kept me from pursuing my dream of becoming an author. This introspective period highlighted the universal challenge of facing our fears to achieve meaningful personal growth.

Discover how small steps can lead to significant victories in our chapter on overcoming fear and building resilience. I share my return to the "thinking cave" to reassess my situation, regulate my emotions, and set achievable goals. Celebrating each small win, supported by my husband, family, and professional mentors, has been crucial in maintaining motivation. Through mindfulness, journaling, and meditation, I learned to use fear as a motivational tool rather than a stumbling block. This episode is a testament to the power of resilience and the importance of support systems in overcoming life's challenges. Stay tuned for our next episode, where we will dive deeper into strategies for embracing change and confidently navigating transitions.

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 if embracing change could be the key to unlocking your personal growth? This season of "Have a Cup of Johanny," titled "I'm Growing," kicks off with an empowering discussion on resilience and the transformative power of change. I share some of my most personal experiences, including my ambitious challenge of expanding my book into a trilogy. Through these stories, we explore how change, while often intimidating, can be a catalyst for personal development. Our reactions to different types of change shape our resilience, and by adapting and learning from new experiences, we can positively transform our lives.

Restarting the podcast after a previous failed attempt was no easy feat, but it offered invaluable lessons. From wrestling with my chaotic and unpredictable schedules which became impossible to align, to managing unsustainable length of episodes, I've adapted by producing shorter, more manageable episodes and using strategic planning to maintain a sustainable workflow. This journey has not only enhanced my communication skills but also benefited my writing career and my role in my day job. In this episode, we also delve into the importance of overcoming fear as a crucial step in our resilience journey, sharing strategies for facing fears head-on to achieve empowerment and growth. Join me with your favorite cup of coffee (or whatever drink you fancy) as we embark on this journey together, one episode at a time.

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...