Self-improvement Atlas: The Personal Science Insights Podcast

Shannon Swales: Compassion Fatigue — A Psychologist's Insights | Self-Improvement Atlas #65

Have you ever felt yourself dissociating from being the shoulder to cry on for the hundredth time? The weight of others’ emotions can sometimes turn empathy into vicarious exhaustion. So, this week on Self-Improvement Atlas: The Personal Science Insights Podcast, host Marie Stella chats with clinical psychologist Shannon Swales to learn about compassion fatigue.
Drawing from both professional expertise and personal experiences, Shannon Swales' journey in the field of psychology has been deeply influenced by her own encounter with burnout and previous mental health struggles. But, she set out to heal herself, documenting her progress in a journal that’s now become a popular blog and podcast called ‘When Burnout Becomes Reality’.
In this episode, Shannon Swales shares that compassion fatigue is a result of the trauma load that one is carrying vicariously, while typical burnout may be a result of various sources. She explains that self-care is extremely important in managing and preventing compassion fatigue, including mindfulness practices, cognitive behavioral therapy and other approaches.
Together, Marie and Shannon Swales discuss what organizations can do to support their employees and volunteers who might be experiencing compassion fatigue. So, tune in for an insightful conversation filled with personal stories, expert knowledge, and more!
Visit Shannon Swales’ work on the following platforms: Website: https://www.burnoutpsychologysupport.com/Linktree: https://linktr.ee/burnoutpsychologysupport/
Connect with Shannon Swales on the following platforms:LinkedIn: https://www.linkedin.com/in/shannonswales/?originalSubdomain=au Instagram: www.instagram.com/burnoutpsychologysupport/Facebook: www.facebook.com/burnoutpsychologysupport/
Produced by the Personal Science Labs, a division of LMSL, the Life Management Science Labs. 
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Giovanni Dienstmann: Beginner's Meditation — Finding Inner Peace | Self-Improvement Atlas #64

Meditation is taking the world by storm, with information available on social media outlets and blogs alike. But, understanding the fundamentals of meditation and what types might be suited for your goals and lifestyle is key to making it work. So, this week on Self-Improvement Atlas: The Personal Science Insights Podcast, host Marie Stella is joined by meditation teacher Giovanni Dienstmann for beginner-friendly meditation advice.
Having practiced meditation since 14 years old, Giovanni Dienstmann recognized a gap in the industry when it started gaining popularity 10 years ago. As a meditation teacher, Giovanni Dienstmann adopts an approach that heavily considers a client’s goals, which most online classes overlook. Outside of the meditation classroom, he runs one of the most-visited meditation blogs on the web, and has authored Amazon best-seller Practical Meditation, which has been affectionately dubbed by readers as ‘the meditation bible.
In this episode, Giovanni Dienstmann breaks down the basic principles of meditation, elaborating that, depending on style, meditation is ideally unsupported, with some extent of physical stillness. For beginners, he recommends practicing a meditation warmup, where—similar to warmups prior to sports or physical activity—two to three minutes are spent calming the brain down and centering the mind.
Together, Marie and Giovanni Dienstmann discuss the various meditation practices and what they are most suited for, along with factors to consider when choosing a meditation practice. That aside, Giovanni Dienstmann offers his recommendations on resources that provide a more extensive meditation experience beyond the basics.
So, whether you’re a curious novice or earnestly seeking to deepen your knowledge and meditation abilities, tune in to this episode for an abundance of expert advice!
Follow Giovanni Dienstmann’s work via the following websites: Mindful Self-Discipline: https://www.mindfulselfdiscipline.com/  Live And Dare: www.liveanddare.com  Practical Meditation by Giovanni Dienstmann: https://www.amazon.com.au/Practical-Meditation-Simple-Step-Step/dp/1465473416  Connect with Giovanni Dienstmann on social media: LinkedIn: https://www.linkedin.com/in/giovannidienstmann/  YouTube: https://www.youtube.com/channel/UCEC3oKeWCmgIeVMwSant7kw
Produced by the Personal Science Labs, a division of LMSL, the Life Management Science Labs. 
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Richard Holden: Money in the 21st Century | Self-Improvement Atlas #63

In an age where financial literacy is paramount, knowledge of how money works in the 21st century can make all the difference in financial planning. So, this week on Self-Improvement Atlas: The Personal Science Insights Podcast, host Marie Stella is joined by economics professor Richard Holden to get a grasp on our rapidly changing economic landscape.
A professor of economics at UNSW Business School with a strong passion for education, Richard Holden also serves as the director of the Economics of Education Knowledge Hub and co-director of the New Economic Policy Initiative, spearheading a movement towards smaller classrooms, allowing for more attention given to each student.
In this episode, Richard Holden first breaks down the history of money from the BCE to present-day, asserting that three major events in 2008 led to the most drastic change in the financial world: financial crash resulting in low interest rates, the iPhone Gen 3 was released along with the ability to pay via mobile phones, and bitcoin white paper.
He then elaborates on the financial opportunities available in the 21st century that individuals can take advantage of, as well as challenges to be aware of. That aside, Richard Holden offers advice on cultivating healthy attitudes and behaviors towards money, emphasizing on the importance of understanding our personal biases. Together, Marie and Richard Holden discuss the economic theory, sunk-cost fallacy, and how it intersects with our day-to-day financial decisions.
From historical chronicles of money to financial opportunities that are bound to arise, as well as economic theories that intersect with personal finance, this episode leaves no stone unturned, so tune in for a wealth of financial knowledge!
Visit Richard Holden’s work: https://www.unsw.edu.au/staff/richard-holden 
Produced by the Personal Science Labs, a division of LMSL, the Life Management Science Labs. 
Explore https://lifemanagementsciencelabs.com/ to learn more about LMSL and visit https://personal.lifemanagementsciencelabs.com/ for more information about Personal Science labs.
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Paula Newlands: Fashion — Versatile Outfits for Every Occasion | Self-Improvement Atlas #62

Between boardroom meetings and date nights, the key to nailing style and practicality boils down to wardrobe versatility. So, this week on Self-Improvement Atlas: The Personal Science Insights Podcast, host Marie Stella is joined by wardrobe consultant Paula Newlands.
With 19 years of experience in the fashion industry, Paula Newlands top passion is styling and educating clients. Her previous stints as a fashion model and women’s accessory boutique owner have offered her the skills and insight into what it takes to curate a stylish yet functional wardrobe.
In this episode, Paula Newlands starts out by outlining the traits of a wardrobe that serves both form and function. She then offers advice for bringing an outfit from the workplace to the pub, as well as how to use color to our advantage to maximize wardrobe options. Together, Marie and Paula Newlands discuss the various ways to incorporate trends into the wardrobe while maintaining its timelessness.
So, get ready to elevate your style game and leave a lasting impression with Paula Newlands advice from this episode!
Visit Paula Newlands work: https://www.styledbypaula.com 
Resources mentioned by Paula Newlands:
We Wore What: https://weworewhat.com 
Style by Paula: https://www.styledbypaula.com 
Produced by the Personal Science Labs, a division of LMSL, the Life Management Science Labs.
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Dessa Bergen-Cico, Ph.D.: Healing Trauma with Meditation | Self-Improvement Atlas #61

Trauma tends to leave deep scars on the psyche and spirit, yet there exists a path to healing, especially when accompanied by meditation. So, in this week’s episode of Self-Improvement Atlas: The Personal Science Insights Podcast, host Marie Stella is joined by professor Dessa Bergen-Cico, Ph.D.
As a professor in the Department of Public Health, as well as faculty in the Interdisciplinary Neuroscience Program at Syracuse University, Dessa Bergen-Cico, Ph.D. possesses extensive knowledge on trauma. But beyond the lecture halls, she is a Certified Addiction Specialist (CAS), Certified Health Education Specialist (CHES) and a Certified Mindfulness-Based Stress Reduction (MBSR) Teacher.
In the episode, Dessa Bergen-Cico, Ph.D. first outlines trauma recovery, listing hypervigilance, ruminants, and explosive rage, as common experiences that meditation can help to alleviate. To add, she asserts that those who might not necessarily have information on the trauma at the front of their minds might find meditation more effective as compared to talk therapy.
Together, Marie and Dessa Bergen-Cico, Ph.D. walk through the journey of recovery with mindfulness-based meditation, discussing the three key practices used: sitting, gentle stretching, and body scanning.
So, for an eye-opening conversation about the role of meditation in trauma recovery, tune in to this enlightening episode!
Visit Dessa Bergen-Cico, Ph.D.’s work: https://falk.syr.edu/people/bergen-cico-dessa/ Connect with Dessa Bergen-Cico, Ph.D. on LinkedIn: https://www.linkedin.com/in/dessa-bergen-cico-735133179/ 
Produced by the Personal Science Labs, a division of LMSL, the Life Management Science Labs. 
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Samantha Sadighi: The Art of Sleep — Hygiene Mastery | Self-Improvement Atlas #60

It is common knowledge that eating well and exercising are the hallmarks of a healthy lifestyle. But what about sleep hygiene? This week on Self-Improvement Atlas: The Personal Science Insights Podcast, host Marie Stella chats with sleep consultant Samantha Sadighi about all the work that goes into becoming a successful sleeper.
As a psychology graduate and former insomniac with over 20 years of corporate experience, Samantha Sadighi channels a wealth of knowledge into helping professionals overcome their sleep difficulties using evidence and research-based techniques. In her sleep consultancy practice, Samantha Sadighi offers a holistic approach, taking her time to learn about her clients and their circumstances.
In this episode, Samantha Sadighi sheds light on how different sleep hygiene can look across various groups of people, sharing that sleep cycle and age group can play a huge role in the duration of an adequate sleep for individuals. That aside, she highlights the importance of paying attention to temperature, noise, and mattress comfort, revealing her personal mattress pick.
Together, Marie and Samantha Sadighi discuss nutrition and eating habits that may affect sleep quality, as well as common misconceptions that continue to persist. So, tune in for an episode flowing with expert knowledge and insights on how to make sleep work for you.
Connect with Samantha Sadighi's social media on:Visit Samantha Sadighi’s work on: https://easysleepsolutions.co.uk/ Connect with Samantha Sadighi via LinkedIn: https://www.linkedin.com/in/samantha-sadighi-easy-sleep-solutions/ 
Produced by the Personal Science Labs, a division of LMSL, the Life Management Science Labs. 
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Dominique Mulhane: Self-Acceptance for Positive Body Image | Self-Improvement Atlas #59

Our world is saturated with distorted ideals of beauty, and so many of us have grappled with feelings of inadequacy and self-doubt at some point in our lives. So, this week on Self-Improvement Atlas: The Personal Science Insights Podcast, host Marie Stella is joined by psychologist Dominique Mulhane to discuss what self-acceptance can do for positive body image.
With an interest in eating disorders, weight management and body image issues, Dominique Mulhane is a general psychologist and eating disorder clinician who works with adult clients who experience a range of eating disorders, disordered eating, and body image concerns.
In this episode, Dominique Mulhane first highlights the distinction between positive and negative body image. She then shares the fundamentals of instilling positive body image, and discusses the role of self-acceptance on this journey.
Together, Marie and Dominique Mulhane chat about the various therapeutic approaches that have been known to be effective in developing self-acceptance. So, tune in today for a reinvigorating discussion about reclaiming ownership of self-worth, unrealistic standards set by society, and so much more, with insights from a distinguished expert.
Resources and tools mentioned in this episode:
The CBT Workbook by Simon Rego and Sarah Fader: https://www.amazon.com.au/CBT-Workbook-Mental-Health-Evidence-Based-ebook/dp/B0971QYHMX 
Maintenance Phase Podcast: https://www.maintenancephase.com Body Kindness by Rebecca Scritchfield: https://www.bodykindnessbook.com 
What We Don’t Talk About When We Talk About Fat by Aubrey Gordon: https://www.penguin.com.au/books/what-we-dont-talk-about-when-we-talk-about-fat-9780807014776 
Your Body Is Not An Apology by Sonya Renee Taylor: https://www.amazon.com.au/Body-Apology-Sonya-Renee-Taylor/dp/1626569762 
Visit Dominique Mulhane’s work on the following platforms.Mind Body Well: https://www.mindbodywell.com.au/ 
Connect with Dominique Mulhane on LinkedIn: https://www.linkedin.com/in/dominique-mulhane-241035135/ 
Produced by the Personal Science Labs, a division of LMSL, the Life Management Science Labs. 
Explore LMSL at https://lifemanagementsciencelabs.com/ and visit https://personal.lifemanagementsciencelabs.com/ for additional information about Personal Science Labs.
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Iva Durakovic: Sustainable Work Environment at Home | Self-Improvement Atlas #58

As plenty of us embrace remote work, the lines between profssional and personal spaces tend to blur. So, this week on Self-Improvement Atlas: The Personal Science Insights Podcast, host Marie Stella chats with interior architect Iva Durakovic for advice on creating a work environment at home that can sustain both our well-being and the planet.
With over 10 years of experience working on high-profile, award-winning workplace design projects, Iva is a lecturer and interior designer with research focusing on behavioral impacts and phenomenology of high-performance workplaces, evaluating the environments and their cultures, particularly within emergent post-2020 workplace contexts.
In this episode, Iva Durakovic starts out by defining the home environment as constituting people, place, and planet. She then lists key factors that should be taken into account when designing the work environment, highlighting that ventilation and airflow are among some of the most important.
Together, Marie and Iva Durakovic discuss the biggest limitations in creating a sustainable work environment at home, and ways to overcome them. So, tune in today for a spark of inspiration on how to modify your home desk for optimum productivity and longevity!
View Iva Durakovic’s latest book Routledge Handbook of High-Performance Workplaces: https://www.routledge.com/Routledge-Handbook-of-High-Performance-Workplaces/Candido-Durakovic-Marzban/p/book/9781032358130/ 
Visit Iva Durakovic’s work on the following platforms:University of New South Wales: https://www.unsw.edu.au/staff/iva-durakovic/ Dezeen: https://www.dezeen.com/2023/12/14/university-of-new-south-wales-architecture-student-projects-dezeen-schoolshows/ Alastair Swayn Foundation: https://alastairswaynfoundation.org/funded-research/supporting-social-capital-in-an-omni-channel-workforce/ Connect with Iva Durakovic via LinkedIn: https://au.linkedin.com/in/iva-durakovic-1112505/ 
Produced by the Personal Science Labs, a division of LMSL, the Life Management Science Labs. 
Explore https://lifemanagementsciencelabs.com/   to learn more about LMSL and visit https://personal.lifemanagementsciencelabs.com/ for more information about Personal Science labs.
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Carol Brennan: Journaling for Stress Management and Mental Well-being | Self-Improvement Atlas #57

The simple act of putting pen to paper can offer incredible catharsis, especially for the easily stressed. So, this week on Self-Improvement Atlas: The Personal Science Insights Podcast, host Marie Stella is joined by journaling coach Carol Brennan to learn about everything that makes journaling work.
Hailing from Scotland, United Kingdom, Carol Brennan specializes in helping female entrepreneurs manage their stress levels with journaling. She owned her first diary at the tender age of seven, and has been doing her own personal writing since, inspiring her current journaling coach endeavor. 
In this episode, Carol Brennan elucidates the remarkable effect journaling can have on personal development, as well as stress reduction. She then breaks down journaling types and techniques that have proven effective across various types of individuals—even those who would not consider themselves natural writers.
Together, Marie and Carol Brennan discuss journaling prompts and resources that offer support in the journey of journaling. So, if you’re seeking relief from everyday stressors or are looking for some catharsis, tune in to this episode for expert advice!
Resources mentioned by Carol Brennan in this episode:International Association for Journal Writing: https://iajw.orgWrite for Life by Julia Cameron: https://juliacameronlive.com/books-by-julia/write-for-life/Visit Carol’s work: https://journalwithcarol.com/ Connect with Carol Brennan on LinkedIn: https://www.linkedin.com/in/journal-with-carol/ 
Produced by the Personal Science Labs, a division of LMSL, the Life Management Science Labs. 
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Rizka Widyarini Purwanto: Maintain Electronic Security With AI | Self-Improvement Atlas #56

In the past decade, artificial intelligence (AI) has made waves in the realm of technology, assisting us in our daily lives with errands, work tasks, and more. But, how can AI be employed for electronic security? So, this week on Self-Improvement Atlas: The Personal Science Insights Podcast, host Marie Stella is joined by assistant professor of cybersecurity Rizka Widyarini Purwanto.
Aside from her assistant professor role at Monash University, Rizka serves as adjunct associate lecturer at University of New South Wales. Her research interests are primarily in the application of AI in various areas, currently encompassing scams and phishing attacks, improving cybersecurity awareness, and developing AI-based methods that could automatically help detect phishing attacks and scams.
In this episode, Rizka defines cybersecurity with three distinct principles: confidentiality, integrity, and availability. She asserts that in order to understand the role of AI in cybersecurity, we must first understand its limitations. That aside, she addresses the most common misconceptions about AI and cybersecurity, alongside typical depictions of AI in films and TV shows.
Together, Marie and Rizka discuss the future of AI, with its emerging technologies and developments in the coming years. So, tune in this week for an engaging conversation about the enigmatic world of AI.
Follow Rizka’s work:Monash University: https://www.monash.edu/indonesia/about-monash-in-indonesia/our-people/rizka-widyarini-purwanto University of New South Wales: https://research.unsw.edu.au/people/ms-rizka-widyarini-purwanto Connect with Rizki via LinkedIn: https://www.linkedin.com/in/rizkawidyarini/ 
Produced by the Personal Science Labs, a division of LMSL, the Life Management Science Labs. 
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