”Silent Strength: Women Veterans’ Stories of Resilience” is a heartfelt podcast that shines a light on the experiences of women veterans navigating PTSD, MST, and invisible illnesses. Join us as we delve into the courageous journeys and unwavering resilience of these invisible warriors.
Through powerful personal stories, insightful discussions, and expert interviews, we explore the impact of PTSD, MST, and chronic conditions on women veterans. From understanding the challenges they face to highlighting the support systems available, each episode offers a glimpse into the lives of these remarkable individuals.
Discover self-care strategies, advocacy efforts, and empowering narratives that aim to uplift and empower women veterans on their path to healing and recovery. Our podcast is a beacon of hope, a platform for connection, and a source of inspiration for women veterans seeking solidarity, understanding, and community.
Join us on ”Silent Strength” as we amplify the voices, celebrate the resilience, and honor the silent strength of women veterans who continue to stand tall in the face of adversity. Together, let’s listen, learn, and support each other in this journey of healing and empowerment.
Episode overview
In this episode, Deborah Mallow, a motivational speaker and “ray of sunshine,” shares practical ways to choose happiness, interrupt negative thinking, and bring more light into everyday life. A central theme is the power of simple tools—like a gratitude jar—to retrain the brain to notice what is going right instead of what is wrong.
About Deborah Mallow
Deborah is a positive energy and success coach who helps people shift out of self-sabotage and chronic negativity.
She is the author of “6 Steps to Fewer Days That Suck,” where she offers stories, strategies, and science-backed tips for cultivating a more uplifting mindset.
Key topics discussed
Negativity bias and the brain: How the brain’s ancient focus on problems and danger creates more “bad days” than necessary, and what it takes to interrupt that pattern.
Being personally considerate: Treating yourself with the same kindness you offer others and replacing harsh self-talk with more supportive thoughts.
Small daily practices: Simple habits—like dancing to a favorite song or using a “make me smile” box—that help your nervous system shift toward calm, joy, and resilience.
The gratitude jar practice
Deborah explains the gratitude jar: writing one good thing each day on a slip of paper and dropping it into a jar to create a visible record of what’s going well.
On tough days, pulling out a few slips offers concrete reminders that life holds many moments of joy, connection, and progress, even when current circumstances feel heavy.
Practical takeaways
Start with one small shift: notice when your mind spirals into worst-case scenarios and gently ask, “What would I rather be thinking right now?”
Create your own happiness tools: a gratitude jar, a smile box, or a short list of “go-to” feel-good activities to use when your mood dips.
Remember that you have more control over your daily happiness than you think; your choices and focus can steadily lead to fewer days that “suck.”
5 Sept 2025
Renee Zukin and being brave through the fear
Key Takeaways
Self-compassion and perspective-taking are crucial for managing mental health challenges
Breathing techniques (especially extended exhales) can help regulate anxiety and stress
Small, gradual steps and support systems are key for overcoming avoidance behaviors
Acknowledging issues, seeking help, and celebrating small victories are important for progress
Topics
Podcast Introduction and Guest Welcome
Nancy Becher introduces "Silent Strength" podcast, focused on women veterans with PTS/military trauma
Podcast aims to share stories, provide expert insights, and create a supportive community
Renee Zukin welcomed as guest to share her personal journey and insights
Renee's Background and Book
Renee wrote "Every Day I'm Brave" about transforming her relationship with fear
Book includes journal prompts to help readers process their experiences
Renee has multiple diagnoses (anxiety, depression, OCD, panic disorder, agoraphobia) but doesn't let them define her
Challenges of Self-Compassion and Perspective
Nancy shares personal struggle with depression and self-judgment
Renee emphasizes importance of self-compassion and avoiding shame spirals
Discussion on reframing negative self-talk and gaining broader perspective on situations
Coping Strategies and Techniques
Breathing technique: Focus on extended exhales to slow heart rate (inhale for 4, exhale for 5-7 counts)
Writing/journaling to gain outside perspective on thoughts and feelings
Gradual exposure therapy for facing fears (e.g., small steps for leaving the house)
Distraction techniques (e.g., playing phone games during stressful car rides)
Importance of Acknowledgment and Support
Difficulty in getting women to acknowledge invisible illnesses and seek help
Veterans more open to seeking support through Invisible Warriors organization
Value of creating safe spaces for women to connect and share experiences
Three Key Pieces of Advice
Practice self-kindness and allow feelings without judgment
Seek support (therapist, friends, podcasts, books) from understanding sources
Remember your inherent bravery and resilience
Added by Nancy: Celebrate even small steps of progress
Next Steps
Listeners encouraged to leave reviews/ratings for the podcast on iTunes
Follow Invisible Warriors on LinkedIn and YouTube for updates
Upcoming wilderness retreat in late September focusing on mental health topics
Interested participants should contact Nancy for sign-up information
18 Aug 2025
The benefits of using EBT with Dr. Mellin
If you are dealing with trauma and want a way to lessen or rid yourself of the challenges, head over to ebt.org and see what it can do for you.
Inside a recent episode
Episode 37: The Passive Income Queen, Lisa Johnson
Published 31 Oct 2019 · Transcript excerpt
[…] You've put an advert in the paper to say that room is available. That's all the work done. And then when you get a larger or somebody in that room that pays you every month, you're making the passive income. So that's like the easiest way of thinking about it. And there's a big difference as well between passive and semi passive income. So for instance, I have a course that's passive that somebody can just go onto my website. It's already in. They go and buy it and they go and do it themselves. So I can wake up in the morning and see money in my bank account. I don't have to do anything because it's already written. […]
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