If you could change just one sentence inside your head, what might shift in your day?

In this conversation on Radiant Moments – Caregiver Oasis, Michelle talks with licensed counsellors Helene Zupanak and Beth Valdez, co‑authors of Sticky Note Mantras. Together they explore how three, four or five words on a sticky note can do more than “cheer you up” – they can interrupt panic, soften guilt, tame your inner critic and help you act with more calm and clarity in real caregiving moments.

Inside This Episode - The Power of Small Phrases in Stressful Moments
Helene and Beth share how short mantras helped them navigate ADHD, OCD and decision paralysis, and why the brain responds so well to simple, repeated language instead of long affirmations you can’t recall under pressure.

• Mantras to Recentre & Regulate
• Essential Elements of a Caregiver Mantra
• Taming Your Inner Critic with Compassion & Humour
• Scenario‑Based Mantras for Real Caregiving Moments
• Communication Mantras with Clinicians & Family
• Mantras for Pain, Grief & Tiny Pockets of Light
• Technology & Objects as Gentle Cues
  

Weekly Caregiver Challenge

This week, choose:

1. One caregiving moment you want to support (e.g. appointments, bedtime spirals, asking for help).
2. One short phrase that feels true to you (you can borrow one from the episode or create your own).
3. One tiny action to pair it with (a breath, a touch, a movement, a song line).

Use your mantra once a day and notice one micro‑win: a softer inner voice, a calmer choice, or one less spiral. That’s small words creating real relief.

Connect with Helene & Beth – Sticky Note Mantras

• Website: www.stickynotemantras.com
• Facebook: https://www.facebook.com/stickynotemantrasbook
• Instagram: https://www.instagram.com/stickynotemantras

J and B Inspired Caregiver Resources:

• Radiant Moments show notes: https://jandbinspired.com/radiant-moments-podcast
• 90 Second Reset Program: https://jandbinspired.com/90-second-reset-program
• Oasis Membership Waitlist: https://jandbinspired.com/founding-member

Music by Konstantin Garbuzyuk (via Uppbeat)
#caregiving #mantras #selftalk #caregiverwellbeing #radiantmomentspodcast

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