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PODCAST

The Space

Join Casey Donovan on a mini escape each morning and evening with short meditations, motivations and tips to improve your day. It"s mindfulness for everyone written by wellness expert, Amy Molloy. Follow the show @thespace_podcast on Instagram.

health & fitness mental health

All Episodes

4:13

Are you an empath?

The Space ·

2022/07/05

Oh hey highly tuned feeler! We appreciate you. And we also know that feeling everyone else's feelings can be a huge drain. Using advice from Susan Cain (founder of Quiet Revolution) we’re going to teach you how to dodge constant exhaustion, and make space for your own feelings. LINKS Read ‘9 Self-Protection Strategies for Empaths’ from Quiet Revolution Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey

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2:52

Move your body through that anxious feeling

The Space ·

2022/07/04

If you're someone who feels anxiety in their body, you’ll know the physical side effects can frightening. Instead of getting caught up in the panic we want you to try this tip to trick yourself out of the cycle – getting your heart racing for a real, physical reason! LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Elise

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5:54

One of those days? This is for you

The Space ·

2022/07/04

Look at you, thriving through adversity. Kind of. Sort of! If you’ve had one of those days, we’re here to give you a little respite. Wherever you are, take a moment to pause. It’s time to let that shit go. LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Elise Cooper Editor: Adrian Walton Listen to more great podcasts at

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3:35

The research we've ignored about happiness at work

The Space ·

2022/07/03

Don't beat yourself up if you’re NOT skipping into the office or busting to get to your work from home set up. Some studies found that happy employees CAN have a negative effect on productivity. An article in the Harvard Business Review laid out the evidence – and it’s a mixed bag! We want you to reframe your thinking the next time you’re having a shit day at work. LINKS Read ‘The Research We’ve Ignored About Happiness at Work’ from the Harvard Business Review Follow @thespace_podcast on

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4:12

Top Tip: Work right for your chronotype

The Space ·

2022/07/02

While your circadian rhythm can change your chronotype exists on a more permanent basis. Chronobiology is the study of how living peeps adapt to solar and lunar cycles and different people will have an urge to sleep at different times. Basically and if you love a lie in you’re not lazy, it’s your chronotype. We’re going to teach you how to use your chronotype and help yourself out! LINKS Read ‘Chronotypes: Definition, Types, & Effect on Sleep’ from The Sleep Foundation Follow @thespace_podcast

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3:33

A home screen to chill you out

The Space ·

2022/07/01

It's Winter here in Australia and we LOVE a little cosy scrolling. Instead of telling you to switch off your tech, we're going to make it a little more "chill-full". We're going to challenge you to strip back to a bare-naked home screen. LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Elise Cooper Editor: Adrian Walton Listen to

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4:32

The five finger breathing exercise

The Space ·

2022/07/01

You're going to want to save this tip. It's quick and super handy - pun intended. It's called the “Five Finger Breathing Exercise" and it's so easy you can really do it anywhere. All you need is your own hand. Here we go. LINKS Read ‘Wellness Challenge: How to Meditate On the Go’ from The New York Times Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy

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5:48

Tax time doesn't have to be taxing

The Space ·

2022/06/30

It's tax time baby – so if money chats make you break out in anxious hives, this is the episode for you. Whatever has happened in the last Financial Year, this is a re-fresh. A new beginning – and we're going to talk you through it. LINKS Read 'Research reveals half of Australians stressed out by tax time' from Kochie’s Business Builders Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan

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6:50

A message from your pre-pandemic self

The Space ·

2022/06/30

A study has found that pandemic-related stress is STILL the top reason keeping people awake. You'd think we'd get the memo by now: the pandemic is out of our hands! That's why this episode is all about letting. Letting go of worries. Letting go of the what-ifs of COVID. Take a moment to sit down or lay down. We’re going on a pre-pandemic journey. LINKS Read 'ResMed’s Global Sleep Surveys Reveal What’s Keeping Us Up at Night; Aim to Bring Awareness to the State of Sleep Health for World Sleep Day'

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4:12

Treat your anxiety like a toddler

The Space ·

2022/06/29

Are you feeling anxious? We're guessing it's linked to something that feels out of your hand. The thing is, it's not anxiety that harms us. It's the story we attach to that feeling, and the way we react to it. So... what if you DIDN'T give your anxiety attention? LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Elise

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4:46

Releasing the anxiety in your body

The Space ·

2022/06/29

Thanks to the pandemic, all of our nervous systems are…. well, nervous. That’s why we love an easy strategy to tell our body this: Stop looking for a threat. You’re safe here. We’re going to take you through a tip from The Holisitic Psychologist – Dr Nicole Le Pera – to help you release the nervousness that could be trapped in your body. LINKS Find @the.holistic.psychologist on Instagram Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on

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3:38

Factory reset your brain

The Space ·

2022/06/28

One little event can instantly ruin a good day. If only we had a "factory reset" button for our brains. We can't give you THAT… but we can give you the next best thing. LINKS Read '5 Steps to Reset Your Mood for More Power' from Rajesh Shetty for The Huffington Post Follow @jayshetty on Instagram Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy

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5:04

Recharge here for free

The Space ·

2022/06/28

This is your chance to recharge and chill. You’re as exhausted as fuck, you just want to lay down, but you’ve got to keep going. We’re going to take ALL our collective energy and send it back out to everyone who needs it. By that, we mean YOU! Here we go. LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Elise Cooper Editor:

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4:03

You're not lazy, it's your chronotype!

The Space ·

2022/06/27

While your circadian rhythm can change, your chronotype exists on a more permanent basis. Chronobiology is the study of how living peeps adapt to solar and lunar cycles - which translates to "why different people have an urge to sleep at different times". Basically and if you love a lie in you’re not lazy, it’s your chronotype. We’re going to teach you how to use your chronotype and help yourself out! LINKS Read ‘Chronotypes: Definition, Types, & Effect on Sleep’ from The Sleep

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4:33

A not-lame rainbow breathing meditation

The Space ·

2022/06/27

Let's ease back into the working week. We love a meditation you can share with your whole house and this one called the Rainbow Breathing Technique couldn’t be easier. Join Casey as she takes you through how to do it, and calms you riiiight down. LINKS Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow @novapodcastsofficial on Instagram CREDITS Host: Casey Donovan @caseydonovan88 Writer: Amy Molloy @amymolloy Executive Producer: Elise Cooper Editor: Adrian

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4:28

Is your phone giving you burnout?

The Space ·

2022/06/26

We’re talking "notification fatigue" and the impact of all those notifications on our emotions. Using ideas from Scott Belsky (the founder of Behance and CPO of Adobe) we're going to look at the type of notifications we get in a day, their impact on our mood, and how to take the stress response away from some of them. LINKS Read ‘Notifications: A Tragedy Of the Digital Commons’ by Scott Belsky for Positive Slope via Medium Follow @thespace_podcast on Instagram Watch @thespace_podcast on

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3:08

Top Tip: How to do the stuff you're dreading

The Space ·

2022/06/25

Have you heard of the power of "get to"? It’s a simple idea but can be super effective. Basically, if there’s something you don’t want to do, you flip your mindset to one of gratitude. Going from “Ugh I really don’t want to go to the gym” to “I get to work out today”. It can feel naff at first but we’ve got some suggestions you really should try once, and see how much it changes your attitude. LINKS Follow @thespace_podcast on Instagram Watch

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3:19

Put your anxiety on ice... literally!

The Space ·

2022/06/24

This tip is short and brisk…we're talking about the Mammalian Diving Reflex. And why a cold shower could be your best friend. Right now, the internet is full of people having cold showers and jumping into Eskys. The theory is that “cold plunging” can help to ease anxiety. So, how can you put it into practice? LINKS Read ‘Regulate Emotional Intensity: Mammalian Diving Reflex’ from Bowdoin Follow @thespace_podcast on Instagram Watch @thespace_podcast on TikTok Follow

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4:07

Let's talk dating with anxiety

The Space ·

2022/06/24

Using tips from author Allison Raskin from her book Overthinking About You we’re going to help you feel more confident saying yes to that date. Because no one wants to have their lives be dictated by anxiety; especially our love lives. LINKS Read ‘How to Date With Anxiety and Other Mental Health Disorders’ from Teen Vogue Buy ‘Overthinking About You: Dating with Anxiety, OCD and Depression’ by Allison Raskin Follow @allisonraskin on Instagram Follow @thespace_podcast

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4:18

Eat your feelings without the guilt

The Space ·

2022/06/23

Stress eating gets a bad rap. We're not meant to eat away our worries... US?! NEVER! Is it really that awful to stress eat!? Not if you make it a little more mindful – and we're going to teach you how. LINKS Read Daubenmier J, Kristeller J, Hecht FM, et al. 'Mindfulness Intervention for Stress Eating to Reduce Cortisol and Abdominal Fat among Overweight and Obese Women: An Exploratory Randomized Controlled Study.' J Obes. 2011;2011:651936. doi:10.1155/2011/651936 Follow @thespace_podcast on

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