Stress Smarts with Colonel Deb

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Stress Smarts with Colonel Deb

Colonel Deb Lewis

19 episodes

1 week ago

Have you ever made a split-second decision that changed everything? In this episode of Stress Smarts with Colonel Deb, we take an honest look at the choices we make under stress — the fast, automatic decisions influenced by fatigue, pressure, fear, and emotion. Through a powerful real-life story, I share how decisions made in moments like these can have lasting consequences… and how slowing down can change the outcome. We’ll talk about: how stress speeds up reaction and narrows awarenesswhy a...

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Self-Improvement

All content for Stress Smarts with Colonel Deb is the property of Colonel Deb Lewis and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

Have you ever made a split-second decision that changed everything? In this episode of Stress Smarts with Colonel Deb, we take an honest look at the choices we make under stress — the fast, automatic decisions influenced by fatigue, pressure, fear, and emotion. Through a powerful real-life story, I share how decisions made in moments like these can have lasting consequences… and how slowing down can change the outcome. We’ll talk about: how stress speeds up reaction and narrows awarenesswhy a...

Show more...

Self-Improvement

Episodes (19/19)

Stress Smarts with Colonel Deb

Let’s Talk About CHOICES — How Split-Second Decisions Shape Our Lives

Have you ever made a split-second decision that changed everything? In this episode of Stress Smarts with Colonel Deb, we take an honest look at the choices we make under stress — the fast, automatic decisions influenced by fatigue, pressure, fear, and emotion. Through a powerful real-life story, I share how decisions made in moments like these can have lasting consequences… and how slowing down can change the outcome. We’ll talk about: how stress speeds up reaction and narrows awarenesswhy a...

1 week ago

16 minutes

Stress Smarts with Colonel Deb

Let’s Talk About CHANGE – How to Flip Disruptions into Breakthroughs

Change is unavoidable. But what if every change—even the hardest, most disruptive one—carried a hidden opportunity to grow stronger? In this powerful episode of Stress Smarts with Colonel Deb, we take a fresh, honest look at CHANGE—from financial setbacks and health crises to divorce, moves, career shifts, caregiving, loss, and unexpected life turns. Through deeply personal stories and real-life examples, I’ll show you how the way we respond to change shapes our lives, relationships, and futu...

2 weeks ago

17 minutes

Stress Smarts with Colonel Deb

Let’s Talk About POTENTIAL – Believe in Yourself and the Greatness in Others

What if the person standing in front of you—whether a child, a teammate, or even yourself—had far more potential than you could imagine? And what if you had the power to help unlock it? In this deeply personal episode of Stress Smarts with Colonel Deb, I share stories from my own life—beginning as a little girl in a Navy uniform who couldn’t yet see her future, to leading in combat against the odds. Along the way, I’ll show why potential is gender-, age-, race-, and background-blind, and how ...

3 weeks ago

18 minutes

Stress Smarts with Colonel Deb

Let’s Talk About SELF-CARE – Reclaim Your Energy Without Losing Yourself

Always giving… but never recharging? Feeling stretched thin, depleted, or last on your own list? You’re not alone. In this powerful episode of Stress Smarts with Colonel Deb, we explore why Self-Care isn’t selfish—it’s essential. When your energy is gone, your joy, patience, clarity, and compassion disappear with it. But with the right tools, you can refill your energy without losing yourself. You’ll learn my M.A.R.B.L.E. method, a simple and memorable way to protect—and rebuild—your ph...

4 weeks ago

14 minutes

Stress Smarts with Colonel Deb

Let’s Talk About BACKBITERS – How to Stay C.A.L.M. When People Talk Behind Your Back

Have you ever been caught off guard by someone talking behind your back? It’s one of those moments that can steal your energy—if you let it. In this episode of Stress Smarts with Colonel Deb, we talk about backbiters: the people who judge, criticize, or tear others down from the shadows. From grade school to the military, nonprofits to personal relationships, I’ve seen how painful and distracting backbiting can be. And here’s the truth: healthy, grounded people don’t backbite. It’s never real...

1 month ago

11 minutes

Stress Smarts with Colonel Deb

Let’s Talk About LIMITS – How to Break Through, Not Break Down

Ever feel like you’ve been holding it all together—and then one more thing happens, and it all falls apart? In this episode of Stress Smarts with Colonel Deb, we’re talking about what to do when you’ve hit your limit. From caregiving and command to crisis and chaos, I’ve been there—and I’ll share what I’ve learned about staying calm when life piles on. You’ll learn my 5-step B.R.E.A.K. method, a tool to help you reset and return to your best: 💡 Key Takeaways B – Breathe Instead of React – Jus...

1 month ago

15 minutes

Stress Smarts with Colonel Deb

Let’s Talk About KINDNESS – The Ripple Effect of One Small Act

What if the smallest act—a quiet gesture, an extra dessert, a kind word—could stay with someone for a lifetime? In this moving episode of Stress Smarts with Colonel Deb, I share a personal story from my cadet days at West Point, when one man’s simple act of kindness helped me survive one of the toughest times of my life. His name was Jorge Chavez, and his quiet care created a ripple that still touches lives today. You’ll also learn the B.E. K.I.N.D. tool to help you lead with compassion and s...

1 month ago

12 minutes

Stress Smarts with Colonel Deb

Let’s Talk About JOY – Finding Light When Life Feels Heavy

When was the last time you stopped long enough to feel pure joy? In this heartfelt episode of Stress Smarts with Colonel Deb, I open up about a surprising moment when I couldn’t name five things that brought me joy—and how that realization changed everything. Life can be overwhelming, and joy can seem like a luxury. But the truth is, joy isn’t optional—it’s essential fuel. You’ll learn my J.O.Y. acronym—a simple guide to reconnect with the energy that makes life meaningful: Key Takeaways J – ...

1 month ago

21 minutes

Stress Smarts with Colonel Deb

Let’s Talk About LEADERSHIP – It’s Not About Power, It’s About Possibility

What if leadership wasn’t a title—but a test of who you are when everything’s stacked against you? In this deeply personal episode of Stress Smarts with Colonel Deb, I share my own journey of leadership—from the early days at West Point when I was told I didn’t belong, to the hard-won lessons that came from serving with and learning from incredible people in uniform and beyond. You’ll hear stories that reveal what real leadership looks like under pressure—why it’s not about shouting, rank, or...

2 months ago

20 minutes

Stress Smarts with Colonel Deb

Let’s Talk About QUESTIONS – Your Ultimate Power Tool for Change

What if the fastest way to create real change—in your life, your relationships, and your work—wasn’t telling, pushing, or fighting… but asking the right question? In this episode of Stress Smarts with Colonel Deb, I share why questions are our ultimate empowerment tool—and how asking better questions can instantly shift your results. You’ll hear personal stories from my leadership journey, from running the Hawai‘i Island Veterans Day Parade to everyday life lessons learned through trial...

2 months ago

14 minutes

Stress Smarts with Colonel Deb

Let’s Talk About RELATIONSHIPS – Building Personal Connections That Last

Relationships come in all forms—family, friends, teammates, coworkers, and partners—and every one of them is an experiment. Each interaction teaches us how to connect better, communicate clearly, and care more deeply. In this insightful episode of Stress Smarts with Colonel Deb, I’m joined by my husband, LTC Doug Adams, to explore what we’ve learned from 26+ years together—through deployments, caregiving, and 18,000+ miles cycling for Veterans. Together we share how to strengthen all types of...

2 months ago

22 minutes

Stress Smarts with Colonel Deb

Let’s Talk About STRATEGY – How to Create Plays That Work for You (Not Against You)

What if your current strategy in life is perfectly designed to get you exactly what you don’t want? In this episode of Stress Smarts with Colonel Deb, we’ll explore how to think more strategically about your life—so your effort finally leads to progress, not frustration. You’ll learn how to recognize “interception strategies” (the patterns that sabotage your success), adjust when things go off course, and design smarter plays that move you forward with clarity and purpose. Using my P.L....

2 months ago

12 minutes

Stress Smarts with Colonel Deb

Let’s Talk About CONFIDENCE – Stop Overthinking and Start Building It!

Confidence isn’t something you’re born with—it’s something you build. Yet too many talented, capable people hold back, waiting to be “perfect” before they begin. In this episode of Stress Smarts with Colonel Deb, I’ll share how confidence grows when you take action, learn from the messy parts, and lead from a place of service. You’ll hear how to silence overthinking, push past fear, and strengthen your self-trust using my B.U.I.L.D. acronym: 💡 Key Takeaways: B – Begin with one area: Foc...

3 months ago

16 minutes

Stress Smarts with Colonel Deb

Let’s Talk About VALUES – Building Trust on a Strong Foundation

Why is it that with some people we connect instantly and deeply, and with others we sense something’s off, especially under stress? The answer often comes down to values. In this episode of Stress Smarts with Colonel Deb, I’ll share why values are the foundation of trust, and how they shape our relationships, our leadership, and our resilience under pressure. You’ll learn how to strengthen your own values, recognize them in others, and create safer environments where people can th...

3 months ago

10 minutes

Stress Smarts with Colonel Deb

Let’s Talk About APOLOGIZING – STOP Saying “I’m Sorry” for Everything

Why are we always apologizing? What if saying “I’m sorry” all the time is actually doing more harm than good? In this episode of Stress Smarts with Colonel Deb, we’ll dive into why over-apologizing—especially common among women—undermines confidence, wastes energy, and weakens relationships. You’ll learn how to flip the script with gratitude, shift the energy forward, and reclaim your voice with my S.T.O.P. tool: Key takeaways: S – Stand in Your Worth – When you’re doing your best; no a...

3 months ago

6 minutes

Stress Smarts with Colonel Deb

Let’s Talk About TEARS – Turning Tears into Strength

Ever found yourself crying at the worst possible moment—feeling embarrassed, weak, or even ashamed? I have. But here’s the truth: tears aren’t weakness. They’re a hidden strength. In this episode of Stress Smarts with Colonel Deb, I’ll share how tears serve a powerful purpose—both emotionally and physically—and why giving yourself permission to cry can help you bounce back stronger. Through personal stories, the science of tears, and my T.E.A.R.S. tool, you’ll discover how tears can be transf...

3 months ago

10 minutes

Stress Smarts with Colonel Deb

Let's Talk About SHAME! – Transform Your Relationship with Stress by Releasing Shame

Shame is sneaky. It creeps in when we’ve stumbled, when others judge, or when we’re hardest on ourselves. Left unchecked, it weighs us down, silences us, and steals our joy. But here’s the truth: shame doesn’t have to define you. In this episode of Stress Smarts with Colonel Deb, I’ll share the 3 R’s of Shame—simple, powerful steps to stop shame in its tracks, shift your perspective, and turn it into fuel for growth and service. Key takeaways: Stop shame from running wild in your mindSee the ...

3 months ago

16 minutes

Stress Smarts with Colonel Deb

Let’s Talk About TRUST! – The Foundation of Every Relationship

What if I told you there’s one thing that can make or break every relationship in your life? Without it, relationships crumble. With it, they become the gift that keeps on giving—even in the toughest times. That one thing? TRUST. In this episode of Stress Smarts with Colonel Deb, I’ll share why trust is the foundation of every strong relationship—at home, at work, and even within yourself. You’ll learn why broken trust weighs so heavily on our ability to lead and love, and how rebuilding it m...

4 months ago

6 minutes

Stress Smarts with Colonel Deb

Let’s Talk About LOVE! – Why LOVE is the Smartest Stress Strategy

LOVE isn’t just a feeling—it’s the smartest stress strategy you’ll ever use. In this first episode of Stress Smarts with Colonel Deb, I’ll share why LOVE is the starting point for mental toughness, how it protects your energy, and why it changes everything when life gets tough. These episodes are adapted from my live Facebook series, Let’s Talk About…, where I share real tools for bouncing back stronger. For this week’s lesson, may this LOVE acronym help you stay at your best: L – Listen...

4 months ago

4 minutes