Cecilia Mannella

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Cecilia Mannella

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Therapist | Coach | Podcaster

Mental Makeover Radio on Spotify and iTunes

The Mental Makeover Coach & "Boundary Queen" - helping busy professional women transform their lives and gain confidence in life, relationships, dating, career and business!

01/02/2025

Journal for 5 minutes per day for 14 days.

See how your life slowly transforms.

- Increased reflection.
- Connection to your thoughts and feelings.
- Discover new insights.
- Feel inspired by your goals and direction.
- You realize that you're deeper than you think you are.

29/01/2025

What if I told you that you don't have to believe what you think.

The story you tell yourself is most likely bullsh*t.

We all carry outdated, unjust and false stories.

Those stories have been gifted to us by:
- critical parents
- trauma stories
- unrealistic expectations
- teachers who said you weren't good enough
- partners that triggered shame
- social expectations
- perfectionism
- sexism

The list is long!

The most radical thing you can do is question yourself - is this my story? Or was it given to me? Do I want to keep it?

You have the power to determine if you carry that story.

If it doesn't serve you and it's not true, ditch it!!!

02/01/2025

Goodbye 2024 and hello gorgeous 2025 ✨️

All endings lead to new beginnings. I love new beginnings, and I love the adventure of what is possible.

Most people fear the unknown and let that fear influence their lives. I've learned the hard way that no matter how much I plan and try to control the future, life has other plans for me.

I've learned to lean into uncertainty and build a home there. Certainty is an illusion that provides false comfort.

This year has been filled with joy, laughter, adventure, new friends, and fun with old friends. It was also filled with grief, tears, challenges, betrayal, changes, and frustrations.

All of it has been messy....because life is messy.

I wish that your 2025 brings you joy, flexibility, tenacity, confidence, boundaries, and self-love 💜

#2025

04/12/2024

💬 "If love were enough, the divorce rate wouldn't be 50%." 💬 Tune in to our latest episode with family law attorney Chelsea Pagan as we discuss the importance of financial transparency, realistic expectations, and thoughtful planning in marriages. Let's make love last! ❤️📜 Chelsea Pagan

Listen now 🎧
https://www.ceciliamannella.com/mental-makeover-radio

Ready to make 2025 your year? Join me for a FREE goal-setting workshop - https://www.ceciliamannella.com/2025

04/06/2024

Hey everyone! 🌟

I'm thrilled to announce the latest episode of the Mental Makeover podcast, where we dive into the transformative power of using an alter ego to shift how you show up in your life. This episode is packed with insights and practical steps to help you harness the power of visualization and creativity. Here are three key takeaways from this episode that I believe can truly make a difference in your life:

1. The Power of an Alter Ego

2. Visualization and Physicality Matter

3. Practical Steps to Create Your Alter Ego

In this episode, I also share my personal experience of using Wonder Woman as my alter ego to overcome imposter syndrome and step into confidence. It's a fun and powerful exercise that can help you transform how you show up in different areas of your life.

I hope you find this episode as enlightening and empowering as I did. Give it a listen, and let me know how you're planning to use an alter ego to amplify your life. Drop a comment, send me an email, or share your thoughts here. I'd love to hear from you!

Thank you for being part of the Mental Makeover community. Until next time, be bold, be brave, be well. 💪✨

29/05/2024

Hello Wednesday!!! Let's share some wisdom with each other - what's the best piece of advice you've ever received??? In any area of your life 🤔

I've received a lot of amazing advice in my life but the one that comes to mind today is from my dad - losing your temper doesn't solve anything, keeping a clear head in times of struggle will get you far 💜

I'm still a spicy half-Latina feminist who can jump on any soap box and rant with the best of them, but I took my dad's advice and watched him navigate difficult situations with a calm and compassionate stance.

Share the best advice you've received 👇👇🏿👇🏽

28/05/2024

Hey Mental Makeover Community! 🌟

I'm thrilled to announce the release of our latest podcast episode on Mental Makeover Radio! 🎙️ This week, we dive deep into the often misunderstood topic of self-care. We hear the term all the time, but do we really know what it means and why it's so crucial for our well-being? Here are three key takeaways from this episode that I believe will transform your understanding and practice of self-care:

1. Redefining Self-Care: It's More Than Just Bubble Baths and Wine
We often associate self-care with activities like taking bubble baths, enjoying a glass of wine, or going shopping. While these can be enjoyable, they might not truly address our deeper needs. Self-care is an intentional practice aimed at removing distractions and reconnecting with our basic human needs. It's about getting back to being human beings, not just human doings. The goal is to protect our well-being and prevent the long-term impacts of stress.

2. Understanding the Brain's Role: Dopamine, Cortisol, and Serotonin
Our brains are wired in fascinating ways, and understanding this can help us better manage stress and self-care. Here’s a quick rundown:

Dopamine: The reward center that gives us that feel-good excitement. It's great in small doses but can lead to stress if we constantly seek it.

Cortisol: The stress hormone that, when elevated, can block the production of serotonin, our feel-good endorphin.

Serotonin: The calming, soothing endorphin that we need more of in our lives. It’s like that warm cup of tea or a cozy pair of slippers.

3. Practical Steps to Enhance Self-Care
To truly practice self-care, we need to focus on increasing serotonin and reducing both dopamine hits and cortisol levels. Here are some actionable steps:

Identify and Amplify Calming Activities: Find activities that bring you a sense of calm and peace, and make more time for them.

Limit Dopamine Hits: Recognize activities that give you a quick dopamine hit but don't provide long-term satisfaction. Gradually reduce the time spent on these activities.

Actively Decrease Stress: Work on identifying and reducing stressors in your life. Small, consistent changes can make a big difference over time.

I hope you find this episode as enlightening as I did while recording it. Self-care is not just a buzzword; it's a vital practice for our mental and physical health. 🌿

Listen to the full episode now and let me know your thoughts! Your feedback means the world to me. 💬

Until next time, be bold, be brave, be well. 💖

Cecilia

27/05/2024

Self-care is hard!!! Finding the time and the energy to create space for it and if you don't, you'll continue to feel depleted and stressed.

I know I have to be so intentional about self-care because if I'm not, then I'll do some fluffy stuff that feels good in the moment but doesn't have a lasting effect.

What do you do for self-care? Drop it in the comments - let's share ideas 💡

24/05/2024

Some of the most amazing moments in my life wasn't scheduled. We get so busy managing our time that we forget to allocate time for space and spontaneity.

What are the most amazing moments in your life? We they on your schedule?

I'd guess they weren't 🙌

Curious how to shift from time management to time allocation? Comment 'podcast' and I'll send you the link to the episode.

Here's to freeing up your schedule to make space for wonderment ✨️✨️

21/05/2024

Hey everyone! 🌟

I'm thrilled to announce the latest episode of Mental Makeover Radio, where we dive deep into a topic that affects us all: time. In this episode, we explore the difference between time management and time allocation, and how this simple shift in perspective can transform your life. Here are three key takeaways from this episode:

1. Words Matter: Time Management vs. Time Allocation

As a therapist, I can't stress enough how the words we use shape our reality. The term "time management" often carries a negative connotation, implying control and dealing with something burdensome. On the other hand, "time allocation" feels more intentional and empowering. It's about setting aside time for specific purposes, aligning with your values and priorities. This shift can make you feel more in control and less stressed about how you spend your time.

2. Time is Our Greatest Asset

We often talk about time the same way we talk about money—spending it, saving it, managing it. But unlike money, time is a finite resource that we all have in equal measure. Recognizing time as our greatest asset can change how we approach our daily lives. Instead of constantly seeking more time, we should focus on how we allocate the time we already have to activities that bring us joy and fulfillment.

3. The Power of Intentional Allocation

One of the most impactful shifts you can make is to move from managing your time to allocating it. This means being intentional about where your time goes, whether it's work, family, hobbies, or self-care. By doing so, you reduce the resistance and guilt often associated with time management. You become the driver of your own life, making conscious choices about how to spend your most valuable resource.

I hope you find these insights as transformative as I did. If you enjoyed the episode, please follow and rate the show. And if you think someone else could benefit from this conversation, feel free to share it with them.

Thanks for being a part of the Mental Makeover community. Until next time, be bold, be brave, be well. 💪✨

Listen to the full episode here:
Spotify: https://spoti.fi/3vkHR8y
iTunes: https://apple.co/4azKnrH
YouTube: https://bit.ly/youtubemmr

10/05/2024

Here's to Friday 🥂 If there's only one thing you do for yourself this weekend, please let it be letting go of giving a f*ck what other people might be thinking about you.

Embrace not caring as much and experience how much lighter you'll feel.

We carry the weight of other people's opinions ans it's just not worth it!

You deserve more. You are more 💜

Happy Friday, friends 🧡

07/05/2024

🔥 New Episode Alert: Embracing Anger as Your Ally! 🔥

Hello, Mental Makeover Community! 🌟

I'm thrilled to share with you our latest episode where we dive deep into a topic that touches all of us but is often misunderstood and mishandled - Anger. This episode is close to my heart as it unpacks the layers of anger and transforms it from a feared adversary to a powerful ally. Here are three key takeaways that I believe will change the way you perceive and interact with anger:

1. Anger as a Signal for Boundaries
Anger often shows up as a natural response when our personal boundaries are crossed. It serves as a crucial alarm system, telling us to pay attention and act. Instead of suppressing this emotion, understanding why it arises can help us reinforce or establish boundaries that may have been ignored or violated. This perspective shift is vital for not only personal growth but also for maintaining healthy relationships.

2. The Short-lived Nature of Anger
Did you know that the physiological response of anger lasts about 90 seconds? Beyond that, it's the stories we tell ourselves that keep the anger burning. Recognizing this can be incredibly liberating. It empowers us to address the root cause of our anger quickly and prevents us from dwelling on narratives that may not serve us well. This insight encourages us to deal with conflicts more constructively and with less emotional baggage.

3. Anger as a Catalyst for Change
Throughout history, anger has been a driving force behind societal transformations and movements for justice. When channeled positively, anger can mobilize communities, inspire action, and bring about necessary changes. On a personal level, understanding the motivating power of anger can help us move from passivity to taking decisive actions that align with our values and aspirations.

This episode is packed with insights, personal anecdotes, and strategies to help you turn anger from a source of distress to a source of strength. 🌈

🎧 Listen to the full episode to get a deeper understanding and start transforming your relationship with anger today. And if you find the episode enlightening, please consider rating and reviewing us on your favorite podcast platform. Every little bit helps our community grow!

👉 Your thoughts matter! If you have any questions or if there's a particular topic you'd like us to explore, drop us a message or comment below. Let's keep the conversation going!

Stay bold, brave, and curious,
Cecilia Mannella 💕

Spotify https://spoti.fi/3vkHR8y
iTunes https://apple.co/4azKnrH

06/05/2024

This is incredible!!! I cannot believe that in 6 months my mini podcast has hit 3 thousand downloads!!!

In comparison to the big players, this is a drop in the bucket.

But we're not comparing to anyone else - comparison is a thief of joy. I started this passion project from a desire to share ways to improve everyday mental health wellness. I didn't really have a goal in mind besides creating a space to share knowledge and interview others who share the same passion.

This is small proof that following a passion will lead to something - you just might not know what that something is at the beginning.

Thank you for all the support!!! It fuels my passion and here's to the next 3 thousand downloads 🙌

02/05/2024

The one thing that helped me with confidence more than anything else - self-reflection that's rooted in curiosity, not criticism.

So often, we 'should' on ourselves and believe that it will create motivation for change. But the opposite happens, it creates shame which is not a motivator.

Take a moment and get curious! You are a magical human and filled complexity and beauty. You're so busy judging yourself while others admire your strength, fortitude, determination, humour and grace ✨️

What will you do today to give yourself some credit?

30/04/2024

How would you rate the stress levels in your life? We're all so busy and stressed that we often don't take a moment to stop and think about it. If you're like me, you're going from one thing to the next without thinking about stress.

Stress is necessary in short doses and has such a major impact on your physical and mental health. Have you considered reducing stress in your life?

I'm sharing the quickest way to make the greatest impact on stress in your life. Tune into the latest podcast episode to learn my tricks.

Spotify https://spoti.fi/3vkHR8y
iTunes https://apple.co/4azKnrH
YouTube https://bit.ly/youtubemmr

16/04/2024

🎙️ New Episode Alert: Unleashing Your Power with Permission Slips 🎙️

Hey there, Mental Makeover family! Cecilia Manella here, and I'm thrilled to share with you our latest podcast episode that dives deep into the concept of "Permission Slips" and how they can transform your life. 🌟

In this episode, we unpack the idea that the little permissions we give ourselves can either propel us forward or hold us back. It's a journey of self-discovery and empowerment that I can't wait for you to join. Here are three key takeaways that I believe will resonate with you:

1️⃣ The Foundation of Habits: We often focus on the big habit we want to change, like quitting smoking, but overlook the myriad of smaller habits that support it. These are the permission slips we've unconsciously given ourselves over time. To create real change, we need to identify and rescind these micro-permissions, destabilizing the habit's foundation and making it easier to overcome. 🏗️

2️⃣ Values vs. Behavior: Conflict in relationships often leads us to act outside our values, causing internal friction and emotional consequences. Recognize where you've given yourself permission to act against your values and take that permission slip back. Aligning your behavior with your values is a powerful step towards inner peace and self-respect. 🔄

3️⃣ Empowerment Through Self-Permission: Waiting for others to give us permission to pursue our goals or make changes is a common trap. Realize that you hold all the permission slips. By consciously giving yourself permission to act, you step into your power and take control of your life's direction. It's about being proactive, not reactive. 💪

This episode is a call to action for all of us to reflect on the permissions we've granted ourselves and to make intentional choices that align with who we truly are and who we want to be. 🌈

If you're ready to embark on a mental makeover and reclaim your power, tune in to this episode.

Listen now and let me know your thoughts in the comments! What permission slip will you rescind today? 📝

Spotify https://spoti.fi/3vkHR8y
iTunes https://apple.co/4azKnrH

10/04/2024

Anxiety is so prevalent these days and we still find ourselves ruled by its incessant demands. Are you tired of being a slave to anxiety? I hope you said a resounding YES (and if you said it out loud, I hope that you got a weird look from someone because my favorite thing to do is talk to myself in public and get the weird looks 😂)

Here's another tactic of anxiety:

2️⃣ Anxiety is Not a Record Keeper of Truth - Anxiety will have you believe it's keeping an accurate account of your life, focusing solely on your mistakes. But guess what? It's cherry-picking and leaving out all your wins, your growth, and your moments of joy. Let's start keeping a balanced record, shall we? 📖✨

Listen on any podcasting platform:

Spotify 🔗 https://spoti.fi/3vkHR8y
iTunes 🔗 https://apple.co/4azKnrH

09/04/2024

🧠💡 Are you giving anxiety more space in your life than it deserves? Discover how to spot anxiety's tricks and take back control. Join us on Mental Makeover Radio for practical advice that can change your relationship.

One tactic of anxiety is:

1️⃣ Anxiety is a Terrible Mind Reader and Fortune Teller - Anxiety loves to pretend it knows exactly what others think of us and what the future holds. Spoiler alert: it's not good at either. It's time we call out anxiety for the fraud it is and stop believing its negative narratives. Remember, anxiety is all about the worst-case scenarios, never the joyous possibilities. 🚫🔮

Listen on all podcasting platforms!!!

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Unpacking body image for women - how movement can transform our relationship with our bodies.

How do you make yourself a priority when life is hard? Being clear about your needs is KEY to creating change. Listen to the full podcast episode on Spotify and iTunes - link in bio #womensupportingwomen #mentalmakeoverradio #boundaries #empoweringwomen #empowerment #relationshipcoach #relationships #sayyestoyourself

Stuck on what texts to send your partner? Here are 5 texts to send to increase connection and intimacy.

Coffee Talk Thursday: conflict in relationships is hard during this pandemic and being stuck at home. I've got some quick tips to help you navigate relationship conflicts.

Coffee talk Thursday: new self-care routine in this pandemic

Coffee Talk Thursday: There's no going back - grief and acceptance

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