E48: Morning Anxiety SOS: Quick Fixes for a Restful Sleep and Peaceful Start
Tired of starting your day with a jolt of anxiety? In this episode of The Purposeful Powerhouse Podcast, we uncover the truth about morning anxiety, including:
- 3 common mistakes that might be making it worse
- 3 simple shifts to improve your sleep tonight and wake up refreshed
- Why morning anxiety happens and how to prevent it
Cultivate calm on command in just 2 minutes with "The Anxiety & Stress Reset"! Next live round starts 1/13 Grab your spot here to join us for this live and interactive experience: https://www.megan-nolan.com/resetjan
#MorningAnxiety, #MentalHealthMatters, #StressRelief, #AnxietySupport, #MindfulLiving, #SelfCareTips, #CalmMind, #BetterSleep, #MorningRoutine, #StressFreeLife, #WellnessJourney, #MindBodyConnection, #HolisticHealing, #InnerCalm, #MentalWellbeing, #HealthyHabits, #StressManagement, #PodcastLife,#PersonalGrowth, #AnxietyRelief
Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!
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Hello and welcome to a movement of
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people who care so much about how they
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feel that they make time and space for
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themselves every day. I'm the leader of
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this movement and the host of this
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podcast. My name is Megan Nolan. I'm a
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personal trainer, a yoga instructor, a
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mental fitness coach, a best-selling
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author, an award-winning speaker, and
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also someone who navigates the ups, downs
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and all arounds of mental health
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challenges. So. That's what this
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podcast is all about. Life giving you the
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tools to live, move, and breathe and show
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up on purpose as the purposeful
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powerhouse that you are. So let's jump
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into today's episode that will help you
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to do that. Hello.
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Hello, and welcome back to the Purposeful
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Powerhouse Podcast. Today, we're talking
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about morning anxiety.
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How you can hit snooze on the anxiety
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alarm clock and wake up feeling refreshed
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and energized. Not like you are bang,
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bang, bang, bang, bang in the middle of
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running a marathon and your heart's
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pounding and your stomach is flipping.
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No, not ideal way to wake up, right?We're
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going to talk about 3 mistakes that you
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might be making that I sure was that are
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actually potentially contributing to
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that, as well as three simple shifts that
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you can make. But before we jump into
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that, Speaking of. Feeling a little
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more anxious and stressed. Many of us are
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right now. There's a lot going on in the
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world. And look who's coming around the
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corner. Ho, ho, ho. Here come the
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holidays, which in and of themselves are
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often very stressful for people. So
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I put my little thinking cap on
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and realized that. It was
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time for me to create something that
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really brings together my 19 years of
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personal training and yoga, my three
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years of being a mental fitness coach,
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and my lifetime of navigating
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anxiety and depression, and create
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something that is literally, I believe,
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revolutionary, that gives you the tools
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to shift your inner state and cultivate
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calm in any situation in
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literally 2 minutes and
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so. The anxiety and stress
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reset formula was born. I'm
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very, very excited about it because not
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only is it simple, not only is it step by
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step, not only is it easy to follow, it's
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not adding more to your plate, it's
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adding a tool to navigate everything
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that's already there. And really
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beginning to empower you
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with tools that you can use in any
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situation. Some of them are literally so
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ninja that you are going to feel so like
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you have a handle on life like no other
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and really shift things for you in the
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moment. Right. Because literally that's
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what we have. Each moment, the waves of
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life are going to keep coming and they
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sometimes get bigger, right?We see that,
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we know that. And so think of this as
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your surfboard to surf the waves to
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navigate these tools that you're going to
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learn. To how to do this, how to take a
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power pause are so, so incredible.
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And since this is the first time I'm
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doing this, I'm doing it live. So there's
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an added layer of accountability and
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support and encouragement and community
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and access to me for the five days that
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we're doing that. In addition to lifetime
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access to all of the incredible assets
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and components of the reset itself, as
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well as the bonuses, of which there are
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three incredible ones, you can grab
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that. Right now and join us. We start on
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December 2nd. So if you're listening to
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this after that, reach out to me cause I
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will be doing it again. But if you would
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love to join us live, I would love to
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have you there. I would love to be able
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to share these tools with you and support
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you. The link to grab your spot is in the
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comments and the show notes because right
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now it's at a very special rate because
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it's the first time I'm doing this. So
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you'll get lifetime access or just that
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one time investment. So check it out. OK,
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so check it out. So let's go back to the
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anxiety alarm clock. It's a real thing.
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And when you're experiencing anxiety
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or stress, your nervous system is
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in an activated state, what is
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called the sympathetic state of fight,
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flight, freeze, fun, or I
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think that was it. Fight, flight, freeze,
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fun. No, that's it. I was going to add a
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new one there. No, not yet.
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I'm sure there will be more as we
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continue to evolve our understanding. And
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the understanding of the nervous system
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has evolvedA lot over the last 30 years
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with with the recognition that there's
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more than just fight or flight and rest
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or digest. There's different states of
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the nervous system that are all
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important, right?And a regulated nervous
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system is not calm all the time. It's a
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dynamic one that can respond to
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challenges and then come back if you had
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a rough day. you can come back to
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yourself, right?Without a bottle of wine
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and the whole thing and you know three
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seasons of a show. It's learning how to
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bring yourself back to that place of
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center and place of calm so that you are
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in a more regulated state, right?And that
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that resilient regulated state is called
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the stay in play, where we have the
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ability to rise up and do the thing,
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right?We have the energy, we have the get
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up and go, but it's a very grounded,
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centered, anchored way of doing those
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things. It's not aFrantic or frazzled.
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So it's that very much that in the
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middle lane, right. And from a polyvagal
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perspective that's in the green zone.
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It's in that sort that centered state of
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being of which you will learn lots more
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inside the reset. So make sure you join
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us in a way that's really empowering and
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and perspective shifting as well so.
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When we are already in that activated
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sympathetic state, when we wake up in the
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morning, how we wake up in the morning is
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that there's a natural rise of cortisol
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in your body. So cortisol is one of your
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main stress hormones and that's what gets
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you going. But if you're already
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dysregulated, think of it, you're already
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kind of running high, you're humming
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high, right?If you're on a scale of one
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to 10, you know, if you're already
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feeling anxious or stressed, you might be
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already up here at say A7 or an 8,
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right?And and that kind of tightly wound
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feel like a ball of elastics that's about
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to snap sort of feeling. And then your
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body in the morning just naturally
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increases cortisol to give you that
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little get up and go. It can feel like
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it gets activated even more. Whereas for
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other people that have a more steady
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state, say they're at like a, you know,
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one or two, they're kind of just at
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cruising altitude. That get up and go
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spike of cortisol just kind of feels
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like, oh, OK, here we go, new day.
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Whereas if you're already feeling
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anxious, it can feel like, holy shit Oh
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my God. And so. That is, you know,
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something that I experienced a lot for
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many years and admittedly would get
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really frustrated by and discouraged and
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disappointed. Like, why is this so
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happening?And so of course, me being me,
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I love to dive into things and
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understand. And so I started to look at.
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some of the things that I maybe was
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doing, no, I was doing and you may be
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doing, I 1000% was doing.
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I don't know if you are, but I'm bringing
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it to the table so you can take a
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compassionate, curious look at it. And
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that's really important, right?I'm going
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to stop there before I share the three
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mistakes. It's important that we
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look at these things about ourselves,
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everything about ourselves, and
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especially things that we find to be
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challenging through a lens of
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non-judgmental self-awareness, through a
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lens of curiosity, through a
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softer perspective, if you will, because
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I don't know about you, but you know,
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that committee in my head, aka the shitty
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committee, aka the saboteurs, aka the
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inner critic, aka the judge,
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is really good at being brutal and harsh.
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And oh, really, you still have this
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problem. Oh, you know, and that that
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tone, we all know that tone, right?We
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probably know people in real life that
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talk that way, but the way we speak to
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ourselves is,Can be rather
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critical. So when you look at these, when
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you look at this in yourself, can you be
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a little softer?Is all I'm inviting
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because these are challenges we all have,
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right?We all experience stress. We all
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experience anxiety. We all have those
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moments. But the way we interact with it,
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the way we speak about it, the way we
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fuel it or don't fuel it with our energy,
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the words we use around it, this is all a
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big part of the reset and the shift and
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the the work that I do. Because you know
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even I hear people all the time like, oh,
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women, you know when I tell them what I
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do about the movement that I'm leading,
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oh, women who struggle with anxiety. And
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I say, yes. people
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who navigate the challenges of anxiety
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are dealing with challenges. And I don't
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want to undermine or diminish because I
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know how hard and heavy they can be. But
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even calling it struggle with means
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there's a fight and there's a resistance.
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So it's it's just being aware of the
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words that we use because your words have
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power. And so that's
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one of the things actually. Well, why
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don't I start there?So one of the
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mistakes that I was making was that I was
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Defining myself by my anxiety.
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And when we deal with something a lot, we
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tend to relate ourselves to it quite a
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bit, right?You know, for example,
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I am an entrepreneur and for a long time
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I, you know, and I still do because it's
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one of the roles, but it's not who I am.
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So that's an important perspective shift.
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is defining myself by
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my role. And I'm an entrepreneur, I'm a
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small business owner, and and I am, but
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ultimately that's not who I am at my
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deepest core. And neither are you. You're
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not any of the roles that you play, any
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costumes that you wear, or any labels
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that have been put upon you or that
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you've chosen for yourself, or any
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diagnoses that you've received or that
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you have understood through your own
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research. Because I would just be
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constantly saying to myself and out loud,
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I'm anxious, I'mdepressed, I'm anxious,
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I'm depressed and defining myself
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by that because it was my reality. And
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I'm not undermining the fact that you
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might be feeling that way, or at times
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you do, but it's really important to
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have that that space between, right?
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Because that's our place of power is the
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space between things. And so being
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willing to look at it in a slightly
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different way and change your
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relationship to it, rather than I'm
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anxious,I'm feeling anxious.
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There's a beautiful proverb, it's in
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Gaelic, I believe it's from Ireland. When
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people ask people how they're doing and
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if they're feeling sad, they say sadness
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is upon me. And so it's kind of like that
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cloud that's over Eeyore's head, right?
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It's like it's it's nearby and it's
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affecting you, but it's not necessarily
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who you are. And like that dull ache that
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you feel, that's not who you are if
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you're feeling a little discouraged or a
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lot discouraged or whatever. It's again,
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creating that space and looking at how we
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speak about it. And because you know
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those words I am are so powerful, it's a
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claiming, it's a it's a stake in the
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ground of this is who I am. And you're
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saying that to your subconscious mind.
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And so that's a mistake that I was
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certainly making and and I invite you to
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make that shift. And that's a bonus shift
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is is how you're speaking about that, OK,
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and how you're you're even saying it to
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yourself and when you check in with
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yourself and. So that's one that I
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was certainly making. And I've already
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alluded to it, but to make to really
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highlight the fact that for me,
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I was really frustrated by the fact that
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I was constantly dealing with this. And
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even despite you know taking the
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supplements and doing the yoga and doing
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the exercise and trying to meditate, but
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really not 'cause I just was so anxious
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that I was like ping ponging back and
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forth in my head. I was really
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resisting it. And as much as I was
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defining myself by it, there was an
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element that was defining that myself by
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that frustration about it and getting so
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annoyed with it and like, oh, again,
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we're still dealing with this, this is
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still happening and having that level
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of resistance and ultimately
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judgment. Right. And that's again, when
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we're actively in a sympathetic stress
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state, the parts of our brain that are
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are, you know, active or inactive, they
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shift, right?They shift from when we are
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in a very focused, calm state to when
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we're stressed. I get active in the part
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of the brain called the amygdala, and
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that's where our subconscious
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self-protective patterns lie. So because
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I was stressed, I might judge that
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critical voice in my head that was
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constantly picking and picking and
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picking and picking at my anxiety and
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picking at my fault. It was very
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activated because that's the part of the
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brain that where those patterns are
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stored. So I was fighting it,
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right?And And I was fighting it so hard
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because I. You know, I don't like
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using the word hate because there's so
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much. It's a really loaded word, but I
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really disliked it a lot.
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Really a lot. And so
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that was another mistake that I was
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making was I was fighting it. I was
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meeting it with that level of resistance.
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And in the reset where we are diving deep
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into this of how we can begin to shift
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how you interact with these emotions
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because of how important it is
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to be present and
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be aware of what your body is trying to
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communicate so that you can navigate
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through it so that you don't struggle
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with it right as that thatverbage shift
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is navigating through it. And that's what
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we're learning to do is is meet yourself
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where you're at in that moment, but then
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navigate through it by some of the tools
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you're gonna learn. So that was, you
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know, really defining myself by it,
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fighting it strongly, and then, you know,
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me powering through it.
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SoMy particular flavor of the
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way anxiety would show up, I'd wake up in
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the morning feeling anxious, and then I
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would try to just override it by doing,
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you know, I'd do my workout and I'd feel
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better and then I'd start to feel anxiety
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again. And my default coping pattern,
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because of the way my brain is wired,
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because of what was modeled for me as
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this is how we handle stressful
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situations when I was a child, was to
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just go, go, go, go, go, go. So that
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would be a. A fight response of, OK, we
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got to power through this. We just got to
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get through the day. It's fine. We got
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to, we got to just keep going. It's fine.
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You can do this. It's fine. And just that
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chugga, luga, luga all the way through.
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And that really was ignoring and
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bypassing a how I was feeling
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B, my nervous system signals
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that something was off or in the case
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of the nervous system dysregulated and
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so. That powering through was my
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coping mechanism, right?And I had others.
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I'm not gonna lie, there was others where
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I would, you know, definitely enjoy lots
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of wine to just ignore that anxiety, but
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then wake up the next day feeling even
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more anxious, right?Because of the
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cortisol and sugar spikes. But we can
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save that for another one. So those are
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the mistakes. So look at are you making
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any of those?And if you're not gold star
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to you, but even just be aware because
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these are patterns of. Potential
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behavior that can be causing
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that more sense of dysregulation in your
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nervous system, causing your cortisol
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level and your adrenaline levels to be
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really high, to be really activated,
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which then can lead to that feeling
400
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of waking up, feeling anxious or just
401
00:14:49,972 --> 00:14:52,572
dealing with anxiety in general, right?
402
00:14:52,572 --> 00:14:54,692
And so the the
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00:14:56,172 --> 00:14:58,252
Way that I wanted to just present that is
404
00:14:58,252 --> 00:15:00,412
because a lot of people experience that
405
00:15:00,572 --> 00:15:01,932
anxiety first thing in the morning.
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Morning anxiety is really, really common,
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especially in women. And so what are
408
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some shifts that you can make to
409
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begin to support your nervous system
410
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so that you come back to that stay and
411
00:15:15,732 --> 00:15:18,653
play regulated state?And a regulated
412
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state is dynamic, right?It can rise to
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the challenge and then settles. It can
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relax and decompress without
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totally flat. Right. And so that's really
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so important. So three of
417
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the shifts that you can make are really
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simple and you may be doing some of them
419
00:15:35,133 --> 00:15:37,453
already, but how can you lean into that
420
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even more?So the first one is
421
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when and if you wake up to the anxiety
422
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alarm clock, experiencing morning anxiety
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is to get up. Get
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up. Because if you sit there and you
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swirl around in that tornado, like the
426
00:15:52,573 --> 00:15:55,293
water about to get sucked down the drain,
427
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that really lends to that stress state.
428
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So what can you do to get up and
429
00:16:01,413 --> 00:16:03,613
move some of that energy through you?My
430
00:16:03,613 --> 00:16:05,133
default at that time was to try to
431
00:16:05,133 --> 00:16:06,973
meditate because I was so stressed and
432
00:16:06,973 --> 00:16:08,893
agitated it was not working right. And
433
00:16:08,893 --> 00:16:10,493
then of course I had all sorts of stories
434
00:16:10,493 --> 00:16:12,453
about, you know, being able to meditate
435
00:16:12,453 --> 00:16:14,493
or not and all that. And so.
436
00:16:15,573 --> 00:16:17,453
What we want to do is get up and move
437
00:16:17,453 --> 00:16:19,893
your body. See if you can just
438
00:16:20,093 --> 00:16:21,533
move in a way that really feels
439
00:16:21,533 --> 00:16:23,053
nourishing and supportive to you. That
440
00:16:23,053 --> 00:16:24,893
might be exercise, that might be yoga,
441
00:16:25,213 --> 00:16:27,373
might be walking, it might be, I don't
442
00:16:27,373 --> 00:16:28,893
know, touchy. What we're looking to do
443
00:16:28,893 --> 00:16:30,693
here is amplify your morning routine,
444
00:16:30,693 --> 00:16:32,574
which is a big part of the work that we
445
00:16:32,574 --> 00:16:35,014
do inside the power pause movement is to
446
00:16:35,374 --> 00:16:37,214
shift how you start the day, how you show
447
00:16:37,214 --> 00:16:40,014
up for yourself. And so that is something
448
00:16:40,014 --> 00:16:42,534
that I love myself and has been such a
449
00:16:42,534 --> 00:16:44,614
staple. And So what is your morning
450
00:16:44,614 --> 00:16:46,294
routine?Is it?to grab your phone and
451
00:16:46,294 --> 00:16:47,694
drink your coffee and scroll till you get
452
00:16:47,694 --> 00:16:49,054
triggered and then try to go to do to
453
00:16:49,054 --> 00:16:50,094
work because you're feeling really
454
00:16:50,094 --> 00:16:51,774
anxious and you want to bypass it.
455
00:16:52,814 --> 00:16:55,694
Or is it if you wake up
456
00:16:55,694 --> 00:16:57,934
anxious or if you don't, to get up and do
457
00:16:57,934 --> 00:16:59,814
something to align your mind, to move
458
00:16:59,814 --> 00:17:01,694
your body and in essence, rewire your
459
00:17:01,694 --> 00:17:03,294
system. That's what amplifying your
460
00:17:03,294 --> 00:17:05,614
morning routine is all about. So that's
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the first one. Okay, that's the first
462
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one. Then throughout the day,It
463
00:17:10,574 --> 00:17:12,494
is really important to
464
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intentionally take mindful moments for
465
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yourself with yourself. And that's where
466
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power pauses come in. That's where power
467
00:17:18,814 --> 00:17:20,974
pauses come in. So that's really, really
468
00:17:20,974 --> 00:17:22,894
important. And that's you know the the
469
00:17:22,894 --> 00:17:25,374
crux, the meat and potatoes, if you will,
470
00:17:25,814 --> 00:17:27,534
of what we're going to be doing and
471
00:17:27,534 --> 00:17:29,814
creating as a habit for yourself inside
472
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the reset. You'll learn five different
473
00:17:31,734 --> 00:17:34,254
tools to be able to do that literally
474
00:17:34,894 --> 00:17:37,134
in any situation, because what you're
475
00:17:37,134 --> 00:17:39,294
doing there is you're turning down the
476
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volume. Right. Imagine. So you're say
477
00:17:41,534 --> 00:17:43,254
you're at a 10, your nervous system's at
478
00:17:43,254 --> 00:17:44,695
a 10 and you're feeling really stressed
479
00:17:44,695 --> 00:17:46,575
and you're feeling anxious. Then we want
480
00:17:46,575 --> 00:17:49,215
to dial it down, right?We're turning down
481
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the volume on the the, the stress
482
00:17:52,095 --> 00:17:53,735
and the essentially turning down the
483
00:17:53,735 --> 00:17:55,815
amounts of the cortisol and all the the
484
00:17:55,895 --> 00:17:57,615
effects that are having inside your body,
485
00:17:57,815 --> 00:17:59,455
which are not amazing, right?When we're
486
00:17:59,455 --> 00:18:00,735
experiencing long-term stress and
487
00:18:00,735 --> 00:18:02,655
anxiety, it takes a toll, right?It takes
488
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a lot of toll on our body. We know that
489
00:18:04,975 --> 00:18:06,775
there's significant research around the
490
00:18:06,775 --> 00:18:08,975
impact of stress on longevity, on
491
00:18:08,975 --> 00:18:11,615
performance on. Immune function on
492
00:18:11,615 --> 00:18:13,255
sleep, on your sex life, on your
493
00:18:13,255 --> 00:18:15,935
relationships, on your ability to be
494
00:18:15,935 --> 00:18:18,175
creative. All of that is affected by
495
00:18:18,535 --> 00:18:20,375
ultimately your nervous system. But in
496
00:18:20,375 --> 00:18:22,335
this case of this conversation, your
497
00:18:22,335 --> 00:18:24,015
stress level, right?And so when we can
498
00:18:24,015 --> 00:18:26,375
bring our stress level down. What do you
499
00:18:26,375 --> 00:18:28,135
think happens?Well, all the other stuff
500
00:18:28,135 --> 00:18:29,775
that's opposite to that. That's great.
501
00:18:31,295 --> 00:18:33,535
OK. And that has to do with your brain
502
00:18:33,535 --> 00:18:35,455
activity and your neurochemicals and a
503
00:18:35,455 --> 00:18:37,695
whole lot of other things. But, you know,
504
00:18:37,695 --> 00:18:39,695
just to keep it so we can move this train
505
00:18:39,695 --> 00:18:42,495
along is taking intentional
506
00:18:42,495 --> 00:18:43,895
pauses, right?And you might be that
507
00:18:43,895 --> 00:18:45,695
Ferrari racing around the track going
508
00:18:45,695 --> 00:18:48,175
fast, fast, fast, but even those those
509
00:18:48,175 --> 00:18:51,135
Ferrari. Ferrari cars
510
00:18:51,135 --> 00:18:52,735
that are in the NASCAR, you can tell it's
511
00:18:52,735 --> 00:18:54,775
not my thing, but it's a really good
512
00:18:54,775 --> 00:18:57,455
analogy. When they're going crazy fast,
513
00:18:57,856 --> 00:18:59,976
they they come to a stop, they take a
514
00:18:59,976 --> 00:19:02,496
power pause and literally in seconds they
515
00:19:02,616 --> 00:19:04,736
all those guys just swarm onto the car
516
00:19:04,736 --> 00:19:06,176
and they're, you know, taking off the
517
00:19:06,176 --> 00:19:07,696
tires and they're doing all the all the
518
00:19:07,696 --> 00:19:09,936
stuff and just looks like bees in a hive
519
00:19:09,936 --> 00:19:11,496
and it's amazing. And then it's like a
520
00:19:11,496 --> 00:19:13,376
brand new car when it goes and it takes
521
00:19:13,416 --> 00:19:15,056
off again. That's essentially what a
522
00:19:15,056 --> 00:19:16,736
power pause is doing, is giving you a
523
00:19:16,736 --> 00:19:18,816
tune up so that you can continue on, OK,
524
00:19:18,816 --> 00:19:20,176
so having those throughout the day.
525
00:19:20,496 --> 00:19:22,496
Because what's happening here is you are
526
00:19:22,896 --> 00:19:24,816
bringing everything back to that steady
527
00:19:24,816 --> 00:19:26,376
state, that green zone in the nervous
528
00:19:26,376 --> 00:19:28,416
system, that leadership, powerful energy
529
00:19:28,576 --> 00:19:30,496
that you want to show up with, not the
530
00:19:30,496 --> 00:19:32,096
frantic, frazzled on the verge of a freak
531
00:19:32,096 --> 00:19:34,016
out that tends to happen when we're in
532
00:19:34,016 --> 00:19:36,416
anxiety overdrive. So what
533
00:19:36,816 --> 00:19:39,776
we're doing there is you are are keeping
534
00:19:39,776 --> 00:19:41,376
yourself in that steady state throughout
535
00:19:41,376 --> 00:19:42,736
the day. So you're in that, you know,
536
00:19:42,736 --> 00:19:45,416
playful, energized, happy space. as much
537
00:19:45,416 --> 00:19:47,136
as you can, right, we're not bypassing
538
00:19:47,296 --> 00:19:48,816
emotions and that's a huge part of our
539
00:19:48,816 --> 00:19:50,736
work inside the reset is feeling the
540
00:19:50,736 --> 00:19:52,976
feels, honoring them, witnessing them,
541
00:19:53,456 --> 00:19:55,096
and then allowing them to move through
542
00:19:55,096 --> 00:19:56,696
you because that's what energy is right
543
00:19:56,736 --> 00:19:58,816
and and emotion is is it's in motion.
544
00:20:00,016 --> 00:20:02,976
Because what we're doing here is. In a
545
00:20:02,976 --> 00:20:05,336
sense, actually preparing you to sleep
546
00:20:05,336 --> 00:20:07,376
better because throughout the day, when
547
00:20:07,376 --> 00:20:09,016
you're down regulating your nervous
548
00:20:09,016 --> 00:20:11,137
system, by the end of the day, you're not
549
00:20:11,137 --> 00:20:13,857
way up here, right?You're not out of 10,
550
00:20:13,897 --> 00:20:16,097
you're not out of 500. And then like, OK,
551
00:20:16,097 --> 00:20:18,217
well, it's time to go to bed now. Well,
552
00:20:18,217 --> 00:20:19,457
that's not going to happen, right?Because
553
00:20:19,457 --> 00:20:21,417
you're so wound up. So power pauses
554
00:20:21,417 --> 00:20:23,257
throughout the day is so powerful and
555
00:20:23,777 --> 00:20:26,137
helpful. And it's it's really important
556
00:20:26,137 --> 00:20:29,057
that it's that gradual. Progression
557
00:20:29,057 --> 00:20:30,097
throughout the day, you're you're
558
00:20:30,097 --> 00:20:31,177
dripping them throughout the day and
559
00:20:31,177 --> 00:20:33,457
that's what we'll do inside the reset so
560
00:20:33,457 --> 00:20:34,817
that when you get to the end of the day,
561
00:20:34,817 --> 00:20:36,337
you're not super wound up, you're not
562
00:20:36,337 --> 00:20:39,137
flying at Max speed. You're able to quiet
563
00:20:39,137 --> 00:20:40,977
everything down and land the plane, right?
564
00:20:40,977 --> 00:20:42,497
You've been on a plane, you know, you
565
00:20:42,497 --> 00:20:43,977
know that they're like preparing the
566
00:20:44,097 --> 00:20:45,897
descendant. That's not what they say, but
567
00:20:45,897 --> 00:20:47,297
prepare for landing. And they do all
568
00:20:47,297 --> 00:20:48,697
these things and you can see the flight
569
00:20:48,697 --> 00:20:51,137
attendants doing the things and and then
570
00:20:51,137 --> 00:20:53,537
the plane slows down
571
00:20:54,457 --> 00:20:56,977
and then comes in for a nice landing at
572
00:20:56,977 --> 00:20:59,617
the gate and stops. What all of that,
573
00:20:59,697 --> 00:21:01,537
that preparing for landing, preparing for
574
00:21:01,537 --> 00:21:04,257
sleep is your evening experience
575
00:21:04,737 --> 00:21:06,737
and what that looks like is up to you,
576
00:21:06,897 --> 00:21:09,057
right?But ideally, you know all of this,
577
00:21:09,057 --> 00:21:10,697
right?The sleep hygiene is so, so
578
00:21:10,697 --> 00:21:12,817
impactful of, you know, turning down the
579
00:21:12,817 --> 00:21:14,977
lights at the night time, making sure
580
00:21:14,977 --> 00:21:16,737
you're not consuming really stimulating
581
00:21:16,737 --> 00:21:18,697
media or social media, or not holding
582
00:21:18,697 --> 00:21:20,257
your phone like 4 inches from your face
583
00:21:20,257 --> 00:21:22,417
and watching 200 reels, which we've all
584
00:21:22,417 --> 00:21:25,378
done. Or, you know, even working till
585
00:21:25,778 --> 00:21:27,938
10-9, whatever o'clock and pushing
586
00:21:27,938 --> 00:21:29,858
yourself. So the opposite to that,
587
00:21:30,498 --> 00:21:32,978
turning the lights down, having a nice
588
00:21:32,978 --> 00:21:35,218
tea. You know, I recently started
589
00:21:36,098 --> 00:21:38,778
using Moon Brew, which is so incredible
590
00:21:38,778 --> 00:21:40,658
and it's a whole adaptogenic drink at
591
00:21:40,658 --> 00:21:43,058
nighttime. It's really lovely. And so
592
00:21:43,298 --> 00:21:45,218
having some rituals, doing some sleepy
593
00:21:45,218 --> 00:21:47,298
time, yoga, relaxing, doing some breath
594
00:21:47,298 --> 00:21:50,058
work. I like to do some meditation and
595
00:21:50,058 --> 00:21:52,738
visualization and and looking at ways
596
00:21:52,738 --> 00:21:54,818
that you win over the course of the day,
597
00:21:54,818 --> 00:21:56,578
like where did you win throughout the day
598
00:21:56,578 --> 00:21:59,018
and really, you know,Ending with thank
599
00:21:59,018 --> 00:22:00,738
you so much more please, thank you so
600
00:22:00,738 --> 00:22:02,258
much more please. And so you're really
601
00:22:02,258 --> 00:22:05,138
setting the tone for that, that slowing
602
00:22:05,138 --> 00:22:08,098
down, that gradual deceleration so that
603
00:22:08,098 --> 00:22:09,538
you can land the plane, right. And
604
00:22:09,538 --> 00:22:11,778
landing the plane in this analogy is
605
00:22:11,778 --> 00:22:13,538
preparing yourself for sleep and having a
606
00:22:13,538 --> 00:22:16,418
deep and restful sleep and so.
607
00:22:16,858 --> 00:22:18,338
Those are the three tips I wanted to
608
00:22:18,338 --> 00:22:20,178
share with you is to amplify your morning
609
00:22:20,178 --> 00:22:21,858
routine, power pausing throughout the
610
00:22:21,858 --> 00:22:24,578
day, and having an evening experience so
611
00:22:24,578 --> 00:22:26,658
that you're really nurturing and
612
00:22:26,658 --> 00:22:29,058
supporting at the deepest level. So that
613
00:22:29,058 --> 00:22:31,458
you know, in essence, you're really
614
00:22:31,858 --> 00:22:33,618
tending to your nervous system so that
615
00:22:33,618 --> 00:22:35,298
you can have a beautiful, restful sleep
616
00:22:35,698 --> 00:22:38,499
and hopefully wake up in that calm and
617
00:22:38,499 --> 00:22:41,059
ready state. Right. And so that's really
618
00:22:41,059 --> 00:22:43,499
the goal and the vision. So I hope that
619
00:22:43,499 --> 00:22:44,579
you found that really helpful and
620
00:22:44,579 --> 00:22:46,539
insightful because sleep is so important
621
00:22:46,819 --> 00:22:49,139
as well as navigating and you know,
622
00:22:49,139 --> 00:22:51,059
nurturing and nurtured and taking care of
623
00:22:51,059 --> 00:22:52,499
your nervous system, which you know go
624
00:22:52,499 --> 00:22:54,739
hand in hand as you just uncovered and
625
00:22:54,739 --> 00:22:57,019
so. As I mentioned throughout and at the
626
00:22:57,019 --> 00:22:59,219
beginning, the Anxiety and Stress Reset
627
00:22:59,219 --> 00:23:02,179
Formula is kicking off on December 2nd. I
628
00:23:02,179 --> 00:23:03,939
would love to have you join us because I
629
00:23:03,939 --> 00:23:05,339
know you've probably tried a lot of
630
00:23:05,339 --> 00:23:06,619
different things, right?You've probably
631
00:23:06,619 --> 00:23:08,619
done the therapy and the oils and the
632
00:23:08,619 --> 00:23:09,859
yoga and the supplements and the
633
00:23:09,859 --> 00:23:12,139
microdosing and the cold baths and the
634
00:23:12,499 --> 00:23:14,259
hot saunas and you know, whatever
635
00:23:14,259 --> 00:23:16,899
medications like I've done them pretty
636
00:23:16,899 --> 00:23:19,459
much all of them too. OK. And so one of
637
00:23:19,459 --> 00:23:21,939
the tools that is the literally
638
00:23:22,179 --> 00:23:25,139
so transformative is that tool
639
00:23:25,139 --> 00:23:27,939
set. Of the mental fitness framework of
640
00:23:27,939 --> 00:23:30,659
learning to take these little moments
641
00:23:30,659 --> 00:23:32,419
throughout the day to cultivate
642
00:23:32,419 --> 00:23:35,179
self-command, to be able to pause, to
643
00:23:35,179 --> 00:23:38,019
be able to be in control and shift your
644
00:23:38,019 --> 00:23:40,419
inner state and cultivate that sense of
645
00:23:40,419 --> 00:23:42,499
calm and centeredness in any situation,
646
00:23:42,499 --> 00:23:45,379
including but not exclusively.
647
00:23:47,139 --> 00:23:48,819
The holiday season, we all know it's
648
00:23:48,819 --> 00:23:50,339
coming up. Typically it's stressful in
649
00:23:50,339 --> 00:23:51,860
the average year and now it's like,
650
00:23:51,940 --> 00:23:53,620
hello, we have a whole global climate of
651
00:23:53,620 --> 00:23:55,460
things and and then just adding, you
652
00:23:55,460 --> 00:23:58,020
know, so it's that can we dial down the
653
00:23:58,020 --> 00:23:59,620
stress level so we can navigate and
654
00:23:59,620 --> 00:24:01,140
handle the challenges and the waves of
655
00:24:01,140 --> 00:24:03,860
life?So inside the
656
00:24:03,860 --> 00:24:06,340
reset step by step framework totally laid
657
00:24:06,340 --> 00:24:07,340
out. So here's what we're going to
658
00:24:07,340 --> 00:24:08,900
unpack. You're going to get 5 different
659
00:24:08,900 --> 00:24:11,220
ways to take power pauses, literally so
660
00:24:11,220 --> 00:24:12,860
powerful and so effective. They only take
661
00:24:12,860 --> 00:24:14,660
two minutes. You're going to have the
662
00:24:14,660 --> 00:24:17,140
framework to do those throughout the day
663
00:24:17,140 --> 00:24:18,740
so that they are really supportive. We're
664
00:24:18,740 --> 00:24:20,140
doing it live. So you'll get the
665
00:24:20,140 --> 00:24:21,540
accountability and support to make sure
666
00:24:21,540 --> 00:24:23,860
you're actually doing it and as well as
667
00:24:23,860 --> 00:24:25,180
having the people cheering you on and
668
00:24:25,180 --> 00:24:26,740
witnessing you and seeing you and
669
00:24:26,740 --> 00:24:28,940
supporting you in the process. OK, so
670
00:24:28,940 --> 00:24:30,260
you'll get lifetime access to those.
671
00:24:30,500 --> 00:24:33,140
We're also going to really. look at how
672
00:24:33,140 --> 00:24:36,100
to activate your invisible AI. I'm not
673
00:24:36,100 --> 00:24:37,420
going to tell you what that is because
674
00:24:37,420 --> 00:24:40,020
it's so powerful and impactful, but it is
675
00:24:40,020 --> 00:24:42,580
such the tool set for you to shifting
676
00:24:42,580 --> 00:24:45,540
this, as well as looking at how we
677
00:24:45,540 --> 00:24:47,300
can cultivate that compassionate
678
00:24:47,300 --> 00:24:49,220
curiosity, change your relationship to
679
00:24:49,220 --> 00:24:51,140
these experiences of stress and anxiety
680
00:24:51,380 --> 00:24:53,540
so that they become an opportunity. I'm
681
00:24:53,860 --> 00:24:55,860
not going to say any more, but it's
682
00:24:55,860 --> 00:24:58,260
really powerful. And really making this a
683
00:24:58,260 --> 00:25:00,020
foundation, not just a five day thing,
684
00:25:00,100 --> 00:25:01,860
because yes, that's powerful and yes,
685
00:25:01,860 --> 00:25:03,660
that's incredibly transformative and
686
00:25:03,660 --> 00:25:06,101
activating. But the idea is for this to
687
00:25:06,101 --> 00:25:07,861
become something that's sustainable
688
00:25:07,861 --> 00:25:09,941
because it's not a one and done right.
689
00:25:09,941 --> 00:25:11,541
The nervous system is an ongoing thing.
690
00:25:11,541 --> 00:25:13,781
So looking at how to weave that into your
691
00:25:13,781 --> 00:25:15,381
life and making that a beautiful practice
692
00:25:15,381 --> 00:25:17,621
and habit. So would love to have you join
693
00:25:17,621 --> 00:25:19,621
us. And if you happen to be listening to
694
00:25:19,621 --> 00:25:21,221
this later, then definitely reach out
695
00:25:21,221 --> 00:25:23,621
because although I'm doing it live this
696
00:25:23,621 --> 00:25:24,901
time, it's going to be something that
697
00:25:24,901 --> 00:25:27,701
will be available ongoing, so. That is an
698
00:25:27,701 --> 00:25:30,581
option coming up soon. And yeah, that's
699
00:25:30,581 --> 00:25:33,301
all I wanted to say. So there is a
700
00:25:33,301 --> 00:25:34,741
because it's the first time I'm doing it
701
00:25:34,741 --> 00:25:36,181
and I'm offering it at a really special
702
00:25:36,181 --> 00:25:38,221
rate, so get a massive discount. So go
703
00:25:38,221 --> 00:25:39,621
ahead and grab your spot and actually
704
00:25:39,621 --> 00:25:41,341
share this podcast and share the link
705
00:25:41,341 --> 00:25:43,941
because let's be real. We all experience
706
00:25:43,941 --> 00:25:45,861
stress and anxiety at times, and some of
707
00:25:45,861 --> 00:25:47,621
us more frequently than others, at higher
708
00:25:47,621 --> 00:25:49,541
levels than others. And a lot of us,
709
00:25:49,541 --> 00:25:52,021
including myself, are feeling it right
710
00:25:52,021 --> 00:25:54,741
now. And I'm, I'm guarantee, you know, at
711
00:25:54,741 --> 00:25:56,341
least one other person that you've spoken
712
00:25:56,341 --> 00:25:58,581
to recently that is talking about how
713
00:25:58,981 --> 00:26:01,581
they are feeling and how they want to
714
00:26:01,581 --> 00:26:02,981
feel and how they don't feel that way
715
00:26:02,981 --> 00:26:04,421
right now because of all the things.
716
00:26:04,701 --> 00:26:06,421
Whether that's a political thing or a
717
00:26:06,421 --> 00:26:08,021
global thing or a climate thing or a
718
00:26:08,021 --> 00:26:09,861
holiday thing or all of the above thing,
719
00:26:10,341 --> 00:26:12,341
please share the link with them because I
720
00:26:12,341 --> 00:26:13,941
know they will be grateful. And the more
721
00:26:13,941 --> 00:26:15,381
people that have these tools, the better,
722
00:26:15,541 --> 00:26:17,461
the more we contribute to the continuum
723
00:26:17,501 --> 00:26:19,622
of healing and growth and learning as a
724
00:26:19,622 --> 00:26:22,502
collective, because it starts with you.
725
00:26:23,222 --> 00:26:24,902
And I love you and have a beautiful day.
726
00:26:25,062 --> 00:26:26,502
Thank you for being here. Thank you for
727
00:26:26,502 --> 00:26:28,342
learning to use your mind and to think on
728
00:26:28,342 --> 00:26:30,342
purpose, right?Using these tools to move
729
00:26:30,342 --> 00:26:31,982
your body on purpose, keep it strong and
730
00:26:31,982 --> 00:26:34,902
healthy so that. You can show up
731
00:26:35,302 --> 00:26:36,822
from that place of center, from that
732
00:26:36,822 --> 00:26:39,622
place of regulation as your purposeful
733
00:26:39,622 --> 00:26:42,302
powerhouse self. Until next time, take
734
00:26:42,302 --> 00:26:44,342
good care. See you in the reset. Bye-bye.
735
00:26:46,822 --> 00:26:49,302
Thank you so much for listening. I hope
736
00:26:49,302 --> 00:26:51,182
you really enjoyed this episode and got a
737
00:26:51,182 --> 00:26:54,102
lot out of it. Please let me know
738
00:26:54,142 --> 00:26:55,862
what landed for you by taking a
739
00:26:55,862 --> 00:26:57,982
screenshot and sharing your takeaways on
740
00:26:57,982 --> 00:27:00,302
your Instagram stories. Make sure to tag
741
00:27:00,302 --> 00:27:03,142
me at I am Megan Nolan for a
742
00:27:03,142 --> 00:27:06,022
shout out and future episodes. And
743
00:27:06,422 --> 00:27:08,822
don't forget to grab all the goodies that
744
00:27:08,822 --> 00:27:10,902
we mentioned during the episode because
745
00:27:10,902 --> 00:27:12,982
you're going to love them. So all the
746
00:27:12,982 --> 00:27:15,862
links are in the show notes. So until
747
00:27:15,862 --> 00:27:18,742
next time, cheers to you living on
748
00:27:18,742 --> 00:27:19,862
purpose every day.
