4 Proven Ways To Break Free From Overthinking

Ever feel trapped in a loop of endless thoughts? Stuck in the ‘what ifs’ and worst-case scenarios? You’re not alone—millions of people struggle with anxious overthinking every day. But the good news? You can stop the cycle. Overthinking leads to stress, anxiety, and decision fatigue. It keeps you stuck in mental paralysis, constantly analyzing conversations, replaying mistakes, and worrying about the future. If you’ve ever searched for: ✅ How to stop overthinking at night ✅ Why can’t I shut off my brain? ✅ How to stop negative thoughts from taking over ✅ Best ways to quiet an anxious mind Then this episode is for you! Today, we’re diving into 4 proven, science-backed techniques to break free from overthinking and reclaim mental peace. 💡 Here’s what you’ll learn: The “Future-Pacing” trick to shift from anxiety to clarity Why you need to stop “mind-reading” others and what to do instead The “No More Replays” rule to stop looping past mistakes And more! Plus, I’ll take you through a quick Power Pause exercise to quiet your mind instantly. Make sure to grab your FREE copy of the Stop Anxious Overthinking: 11 Keys To Break The Spiral & Reclaim Your Mental Freedom Mini Book Download it now at: https://www.megan-nolan.com/mb     Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! 100:00:02,640 --> 00:00:04,880Today we're talking about four proven 200:00:04,880 --> 00:00:07,280ways to break free from 300:00:07,360 --> 00:00:10,240overthinking. Welcome back to another 400:00:10,240 --> 00:00:12,560episode of the Movement, Mind and Meaning 500:00:12,560 --> 00:00:14,800Podcast, Mind and Body Tools to Thrive 600:00:14,800 --> 00:00:17,280Beyond Depression and Anxiety. I'm your 700:00:17,280 --> 00:00:19,840host, Megan Nolan, and I 800:00:19,840 --> 00:00:22,640probably could have been the captain a 900:00:22,640 --> 00:00:24,360few times over of the 1000:00:24,880 --> 00:00:27,360overthinking, not so anonymous 1100:00:27,360 --> 00:00:29,440club. I don't know about you. I think I 1200:00:29,440 --> 00:00:31,200probably. Should get a tattoo, 1300:00:32,240 --> 00:00:34,960give myself a gold star. Because if I'm 1400:00:34,960 --> 00:00:37,840good at anything, I'm really 1500:00:37,840 --> 00:00:39,280good at overthinking things. 1600:00:42,080 --> 00:00:44,800I laugh because otherwise I might cry. 1700:00:44,800 --> 00:00:47,120No, I'm just kidding. I it's an 1800:00:47,120 --> 00:00:48,720interesting thing and that's why we're 1900:00:48,720 --> 00:00:50,400talking about this today. Today we're 2000:00:50,400 --> 00:00:52,880talking about four science backed. 2100:00:53,280 --> 00:00:56,160Tools and techniques to help you to shift 2200:00:56,160 --> 00:00:58,760this habit, to stop the spiral, to 2300:00:58,880 --> 00:01:01,680reclaim your mental freedom, to reclaim 2400:01:01,680 --> 00:01:03,600your paranic energy from the 2500:01:05,040 --> 00:01:07,720round and round we go of the 2600:01:08,400 --> 00:01:11,120overthinking. So before we 2700:01:11,120 --> 00:01:13,600get into these four tools. I 2800:01:13,600 --> 00:01:16,480have created something new 2900:01:16,480 --> 00:01:18,480that I'm really excited about that really 3000:01:18,480 --> 00:01:21,360inspired this episode. So 3100:01:21,440 --> 00:01:24,280I have a brand new mini book. I 3200:01:24,640 --> 00:01:26,800have a mini book for you 3300:01:27,600 --> 00:01:30,240that is called Stop 3400:01:30,640 --> 00:01:33,440Anxious Overthinking. And so 3500:01:33,760 --> 00:01:36,200they are 11 keys to 3600:01:36,640 --> 00:01:39,120breaking the spiral and reclaiming 3700:01:39,120 --> 00:01:41,880your mental freedom. 11 3800:01:41,880 --> 00:01:43,600keys. Today we're talking about four of 3900:01:43,600 --> 00:01:45,680them. OK, so I don't want to give away at 4000:01:45,680 --> 00:01:48,360all, but make sure to go to the 4100:01:48,360 --> 00:01:50,800link in the show notes and grab your free 4200:01:50,960 --> 00:01:53,120mini book, because that's what this is 4300:01:53,120 --> 00:01:54,720all about. So it's the stopping the 4400:01:54,720 --> 00:01:56,560anxious overthinking, because hello, 4500:01:57,560 --> 00:01:58,800it's a thing. So. 4600:02:00,480 --> 00:02:02,440Have you ever had an experience where you 4700:02:02,440 --> 00:02:04,400did a presentation?If you listen to 4800:02:04,480 --> 00:02:06,960Allison's episode last week, she was 4900:02:06,960 --> 00:02:09,280talking about after her speaking gig and 5000:02:09,280 --> 00:02:11,880how her brain wanted to just go into 5100:02:12,480 --> 00:02:15,040the critiquing everything, right?And so 5200:02:15,040 --> 00:02:16,880have you ever had that experience?I 5300:02:16,880 --> 00:02:19,280certainly have myself. Or have you ever 5400:02:19,280 --> 00:02:21,920had a conversation where you go back?And 5500:02:21,920 --> 00:02:24,720you go over every little detail, 5600:02:25,040 --> 00:02:27,600or you think about something that you did 5700:02:27,600 --> 00:02:28,920and you think about how you could have 5800:02:28,920 --> 00:02:30,600done it differently and how you should 5900:02:30,600 --> 00:02:32,360have said this and how you could have 6000:02:32,360 --> 00:02:34,920done that. And really going back into it 6100:02:34,920 --> 00:02:37,680and going over it and over it and over it 6200:02:37,680 --> 00:02:40,160and over it, replaying past mistakes. Or 6300:02:40,160 --> 00:02:42,040maybe it's worrying about the future, 6400:02:42,040 --> 00:02:43,520right?Maybe you have a record month in 6500:02:43,520 --> 00:02:45,560your business and you're like, am I going 6600:02:45,560 --> 00:02:47,840to be able to repeat this?God knows, who 6700:02:47,840 --> 00:02:50,200knows, right?And we tend to loop into 6800:02:50,360 --> 00:02:53,120that. Pattern, 6900:02:53,440 --> 00:02:55,200right. We loop into that pattern. And as 7000:02:55,200 --> 00:02:57,280we know, if we are stressed about 7100:02:57,280 --> 00:03:00,240something, anxiety is a response to that 7200:03:00,240 --> 00:03:02,160stress. And so it's really important that 7300:03:02,160 --> 00:03:04,320we just recognize all of this and we come 7400:03:04,320 --> 00:03:07,040at this through our lens, right, which we 7500:03:07,040 --> 00:03:08,960definitely talk about in this community. 7600:03:08,960 --> 00:03:11,120And if you're new, welcome. It's very 7700:03:11,120 --> 00:03:14,080important to look through the lens of 7800:03:14,080 --> 00:03:16,560compassionate curiosity, right to look at 7900:03:16,560 --> 00:03:19,120ourselves. And learn, right?Seeing that 8000:03:19,120 --> 00:03:21,400this is an opportunity for growth and 8100:03:21,400 --> 00:03:24,160expansion and recognition of patterns 8200:03:24,160 --> 00:03:26,640that maybe aren't as aligned as they 8300:03:26,640 --> 00:03:28,840were, right?Maybe not as what you want to 8400:03:28,840 --> 00:03:31,680be repeating. And so it's really, 8500:03:31,840 --> 00:03:34,360it's not just frustrating to find 8600:03:34,360 --> 00:03:36,080ourselves looping in these patterns, but 8700:03:36,080 --> 00:03:38,960it actually. When we are fixated, 8800:03:38,960 --> 00:03:40,720when we're hyper fixating, it can feed 8900:03:40,760 --> 00:03:42,840anxiety, it can feed stress, it can feed 9000:03:42,840 --> 00:03:45,120depression because we tend to either, you 9100:03:45,120 --> 00:03:47,120know, project ourselves forward into the 9200:03:47,120 --> 00:03:49,760future or return back into the past and 9300:03:49,760 --> 00:03:51,760ruminate on stuff, right?Also something 9400:03:51,760 --> 00:03:53,120I'm highly skilled at. 9500:03:55,880 --> 00:03:58,240Again, I laugh because it's who I am, 9600:03:58,320 --> 00:03:59,520right?And it but it's all this 9700:03:59,520 --> 00:04:01,960recognition and these patterns and and 9800:04:01,960 --> 00:04:03,400you know, it's a skill, but it's not one 9900:04:03,400 --> 00:04:05,000I practice as much anymore. Thank 10000:04:05,000 --> 00:04:07,120goodness. Tap on the shoulder. Gold star 10100:04:07,120 --> 00:04:09,360to me. So today we're talking about four 10200:04:09,360 --> 00:04:11,560science bag techniques for you to 10300:04:12,720 --> 00:04:14,720stop, shift, 10400:04:15,440 --> 00:04:17,520change this pattern of 10500:04:17,760 --> 00:04:20,480overthinking. So the first technique is 10600:04:20,480 --> 00:04:21,680called future pacing, 10700:04:23,200 --> 00:04:26,120and it's all about going to the 10800:04:26,160 --> 00:04:28,920end and reconsidering the situation that 10900:04:28,920 --> 00:04:31,360you're looping about. So. 11000:04:32,000 --> 00:04:34,480Let's just say you have the most healthy, 11100:04:34,480 --> 00:04:37,040vibrant life and you're on your last day 11200:04:38,160 --> 00:04:40,240and you're looking back at this moment 11300:04:40,240 --> 00:04:42,720that you are in the midst of, that you 11400:04:42,720 --> 00:04:44,600are spiraling and you're questioning and 11500:04:44,600 --> 00:04:46,160you're doubting and you're pontificating. 11600:04:46,640 --> 00:04:49,280If you go to that last day and you look 11700:04:49,280 --> 00:04:52,160back on this thing that you are all sorts 11800:04:52,160 --> 00:04:54,880of focused on, fixated on, obsessed with 11900:04:54,960 --> 00:04:57,800in this moment, is this really going to 12000:04:57,800 --> 00:05:00,640matter?Is this 12100:05:00,640 --> 00:05:03,600really going to matter?And then if you 12200:05:03,600 --> 00:05:05,320back it up a little bit, is this really 12300:05:05,320 --> 00:05:07,920going to matter in 10 years?Is this 12400:05:07,920 --> 00:05:10,840really going to matter in one year?Is 12500:05:10,840 --> 00:05:12,720this really going to matter in a month?Is 12600:05:12,720 --> 00:05:14,320this really going to matter tomorrow? 12700:05:15,120 --> 00:05:17,920Probably not, right?And and 12800:05:18,880 --> 00:05:21,360if it meets all of those, definitely not. 12900:05:21,360 --> 00:05:23,280But if it's one of those things that 13000:05:23,280 --> 00:05:25,680isn't going to matter on that last day, 13100:05:26,960 --> 00:05:28,640why are we feeding it the way we're 13200:05:28,640 --> 00:05:31,400feeding it?Is the question. So we want to 13300:05:31,520 --> 00:05:34,240future pace. We want to Fast forward past 13400:05:34,240 --> 00:05:37,160the fear and really shift out 13500:05:37,160 --> 00:05:40,000of that very short term focus that 13600:05:40,000 --> 00:05:42,720can happen when we are in overthinking 13700:05:42,720 --> 00:05:44,840mode, right?What we're doing here is 13800:05:44,840 --> 00:05:47,600zooming out. You're giving yourself a 13900:05:47,680 --> 00:05:49,760much different perspective. And so here's 14000:05:49,760 --> 00:05:52,240what's interesting with this is that when 14100:05:52,240 --> 00:05:53,760we're experiencing stress and anxiety, 14200:05:53,760 --> 00:05:55,360there's actually a narrowing of your 14300:05:55,360 --> 00:05:57,200pupils, right?Because that's one of your 14400:05:57,200 --> 00:05:59,680survival. Mechanisms is hyper 14500:05:59,680 --> 00:06:02,000fixation of your eyesight. And so it's 14600:06:02,000 --> 00:06:04,560very fixated, one pointed focus because 14700:06:04,560 --> 00:06:06,320you got to get away from whatever it is 14800:06:06,320 --> 00:06:08,880that is the threat. And so when we are 14900:06:08,880 --> 00:06:11,280pausing here and we are zooming out, 15000:06:11,600 --> 00:06:13,760you're widening the lens, which is what 15100:06:13,760 --> 00:06:15,880happens when you're in a regulated state, 15200:06:15,880 --> 00:06:17,680when we shift out of fight, fight, freeze 15300:06:17,680 --> 00:06:20,640and fun into stay and play, into tend and 15400:06:20,640 --> 00:06:23,440befriend and into rest and 15500:06:23,440 --> 00:06:25,320digest. There's a widening of your 15600:06:25,320 --> 00:06:26,960pupils. You literally get more 15700:06:26,960 --> 00:06:29,920information. You can see more of 15800:06:29,920 --> 00:06:32,800what's happening. And so it's that same 15900:06:33,200 --> 00:06:35,960physiological, physiologically, 16000:06:35,960 --> 00:06:38,320what's happening in your body is what 16100:06:38,320 --> 00:06:40,480you're doing there. Excuse me, is what 16200:06:40,480 --> 00:06:42,480you're doing there when you zoom out and 16300:06:42,480 --> 00:06:44,240you go into the future and you're future 16400:06:44,240 --> 00:06:46,400pacing yourself. And so this is really 16500:06:46,400 --> 00:06:48,000important is, is we're giving ourselves 16600:06:48,000 --> 00:06:50,160this distancing, right?We're giving 16700:06:50,160 --> 00:06:52,800ourselves some perspective and it reduces 16800:06:52,800 --> 00:06:54,880the emotional intensity of it because 16900:06:54,880 --> 00:06:57,040you're like, no, probably not, 17000:06:57,760 --> 00:07:00,320probably won't be as big of a deal 17100:07:00,560 --> 00:07:03,040as my brain is making it out to be 17200:07:03,280 --> 00:07:06,080right now. Even things that are really, 17300:07:06,080 --> 00:07:08,960really big, usually when we 17400:07:08,960 --> 00:07:11,560take that wider perspective, it 17500:07:11,560 --> 00:07:13,920gives us that. 17600:07:14,160 --> 00:07:16,960Sense of clarity. It gives us that sense 17700:07:16,960 --> 00:07:19,200of peace, right?Because the brain is 17800:07:19,200 --> 00:07:21,360working to control the situation as much 17900:07:21,360 --> 00:07:23,920as it can. And of course, you know, when 18000:07:23,920 --> 00:07:26,480it comes to, for example, like, 18100:07:26,880 --> 00:07:29,600you know, after we've done a talk 18200:07:30,000 --> 00:07:32,640and our brain wants to go 18300:07:32,640 --> 00:07:34,880over everything so that we pick up on the 18400:07:34,880 --> 00:07:37,200fine minutiae of what was good, what 18500:07:37,200 --> 00:07:39,240wasn't good, you know, this, that or the 18600:07:39,240 --> 00:07:41,600other thing. Is that we're we're making 18700:07:41,600 --> 00:07:44,000it more likely that we perform well in 18800:07:44,000 --> 00:07:46,840the future. But if we go back there and 18900:07:46,840 --> 00:07:49,200all we can fixate on was that, you know, 19000:07:49,200 --> 00:07:51,360that silly joke that you made that nobody 19100:07:51,360 --> 00:07:53,760laughed at. But the rest of the talk was 19200:07:53,760 --> 00:07:55,960amazing and so many people came up to you 19300:07:55,960 --> 00:07:57,840and said, wow, that was incredible. But 19400:07:58,040 --> 00:08:00,560all you can think about is the joke that 19500:08:00,560 --> 00:08:03,120fell flat and you're like, I screwed it 19600:08:03,240 --> 00:08:05,840up. The Buddha had a beautiful quote that 19700:08:05,840 --> 00:08:08,720said in a field of 1000 flowers, all 19800:08:08,720 --> 00:08:10,760we remember is the snake is we tend to 19900:08:10,760 --> 00:08:13,600hyper fixate on the negative because of 20000:08:13,600 --> 00:08:16,400its importance in our 20100:08:16,400 --> 00:08:18,560survival, right?It's not important for 20200:08:18,560 --> 00:08:20,400you to remember the pretty flowers. It's 20300:08:20,560 --> 00:08:22,960important, vital, in fact, potentially in 20400:08:22,960 --> 00:08:25,920the case of some snakes that you 20500:08:25,920 --> 00:08:27,480remember the snake, right?And 20600:08:27,480 --> 00:08:29,080metaphorically, I hope that you're 20700:08:29,080 --> 00:08:31,200understanding that the snake is the joke 20800:08:31,200 --> 00:08:33,560that fell flat. And the flowers are the, 20900:08:33,840 --> 00:08:35,360you know, the round of applause that you 21000:08:35,360 --> 00:08:36,600got at the end, the people that were 21100:08:36,600 --> 00:08:38,840excited to talk to you like. So we want 21200:08:38,840 --> 00:08:41,080to make sure that we can zoom out. OK, so 21300:08:41,080 --> 00:08:44,000that's technique #1. Technique #2. 21400:08:44,520 --> 00:08:47,040Unless you are officially a psychic, I'm 21500:08:47,040 --> 00:08:49,560going to need you to stop attempting to 21600:08:49,560 --> 00:08:51,000read other people's minds. 21700:08:53,520 --> 00:08:56,480OK?One of the biggest overthinking traps 21800:08:56,480 --> 00:08:58,960is that we assume to know exactly what 21900:08:58,960 --> 00:08:59,800other people are thinking. 22000:09:01,600 --> 00:09:04,400Do you?Do you know exactly what they're 22100:09:04,400 --> 00:09:07,280thinking?No. You know, we we 22200:09:07,280 --> 00:09:08,800tend to have this sort of like, Oh my 22300:09:08,800 --> 00:09:10,320God, they must have thought I was so 22400:09:11,080 --> 00:09:12,960stupid when I said that. Oh my God, that 22500:09:12,960 --> 00:09:15,360joke was ridiculous. Oh, they didn't text 22600:09:15,360 --> 00:09:17,440me back. Maybe they're mad at me. Maybe 22700:09:17,440 --> 00:09:19,280their phone fell in the toilet. Like, you 22800:09:19,280 --> 00:09:22,120have no idea, right?You have no idea. 22900:09:22,720 --> 00:09:25,360We tend to assume the worst. And so 23000:09:25,360 --> 00:09:27,040that's really important, you know, And 23100:09:27,040 --> 00:09:29,360the reality check is, let's be real. 23200:09:29,920 --> 00:09:32,640Most of the time people are so in their 23300:09:32,640 --> 00:09:34,400head thinking about this same sort of 23400:09:34,400 --> 00:09:37,280stuff that they don't even notice as much 23500:09:37,320 --> 00:09:40,080as we think they do, right?They're 23600:09:40,080 --> 00:09:42,560probably so worried about their own stuff 23700:09:42,760 --> 00:09:44,160and thinking about themselves and how 23800:09:44,160 --> 00:09:46,560they're gonna show up to be judging us. 23900:09:46,720 --> 00:09:48,520Like it's just a thing, you know?And if 24000:09:48,520 --> 00:09:51,120they're judging you, then let them judge, 24100:09:51,120 --> 00:09:53,160because all judgment is self judgment and 24200:09:53,160 --> 00:09:55,120their opinion is none of your business, 24300:09:55,440 --> 00:09:56,880you know?And so I love that quote. I 24400:09:56,880 --> 00:09:58,720think it was Eckhart Tolle that other 24500:09:58,720 --> 00:10:01,120people, what other people. Think of me is 24600:10:01,120 --> 00:10:03,760none of my business. It's one of those 24700:10:03,760 --> 00:10:06,480ones that you gotta really like massage 24800:10:06,480 --> 00:10:08,840yourself into because it's a good one. So 24900:10:08,840 --> 00:10:10,760we want to make sure to assume 25000:10:10,760 --> 00:10:12,480neutrality, right?We don't. Unless you 25100:10:12,480 --> 00:10:14,800have clear evidence of what's going on, 25200:10:15,280 --> 00:10:17,560then it's really important that we don't 25300:10:17,600 --> 00:10:20,360waste energy filling in the 25400:10:20,400 --> 00:10:22,240blanks with your brain. 25500:10:24,000 --> 00:10:26,000Because what's happening here is actually 25600:10:26,000 --> 00:10:28,040what psychologists call the spotlight 25700:10:28,040 --> 00:10:30,560effect, right?We believe that people 25800:10:30,560 --> 00:10:33,200notice way more than they actually do. 25900:10:34,160 --> 00:10:36,880We feel like we're in the spotlight, but 26000:10:37,520 --> 00:10:39,720people are so in their head and thinking 26100:10:39,720 --> 00:10:41,760about the 842 things that they have to do 26200:10:41,760 --> 00:10:43,480today that they're probably not even 26300:10:43,480 --> 00:10:46,240noticing. So the interesting game to 26400:10:46,240 --> 00:10:48,760play here is the next time you find 26500:10:48,760 --> 00:10:51,480yourself mind reading, flip the script. 26600:10:52,480 --> 00:10:55,360Is what is the possible alternative 26700:10:55,360 --> 00:10:57,280to this?What you think is happening like 26800:10:57,280 --> 00:11:00,240the worst case scenario here. So in yoga, 26900:11:00,480 --> 00:11:02,000you know you've probably been in some 27000:11:02,000 --> 00:11:04,080poses where you're upside down-ish, right? 27100:11:04,080 --> 00:11:06,240Like a forward fold or downward dog. Or 27200:11:06,240 --> 00:11:08,640maybe you've done more advanced poses 27300:11:08,640 --> 00:11:11,160like handstand, shoulder stand, 27400:11:11,160 --> 00:11:12,960forearm, etcetera, etcetera. You're 27500:11:12,960 --> 00:11:15,120turning yourself upside down, right?And 27600:11:15,120 --> 00:11:17,840so the the yoga teaching 27700:11:17,840 --> 00:11:20,680for this. Is Pradipaksha Bhavana 27800:11:21,040 --> 00:11:23,200and it means to flip it on its head, 27900:11:23,520 --> 00:11:24,560right?And that's what we do when we 28000:11:24,560 --> 00:11:27,440invert our body is we essentially 28100:11:27,440 --> 00:11:28,800flip yourself on your head. But you're 28200:11:28,800 --> 00:11:30,480not, you know, most poses you're not 28300:11:30,480 --> 00:11:31,880actually on your head. Anyways, I don't 28400:11:31,880 --> 00:11:34,520need to be nitpicky. We 28500:11:34,560 --> 00:11:36,160turn it upside down and we get a 28600:11:36,160 --> 00:11:38,920different perspective, right?So 28700:11:38,960 --> 00:11:41,880that's the practice here is what is the 28800:11:42,000 --> 00:11:43,880opposite that we're playing here like 28900:11:43,880 --> 00:11:46,560because in the world of. In the universe, 29000:11:46,560 --> 00:11:48,320in the universe, where one of the laws of 29100:11:48,320 --> 00:11:51,120the universe is the law of polarity, 29200:11:51,120 --> 00:11:54,000that in any situation the opposite 29300:11:54,000 --> 00:11:56,680must exist. And so it's so important. 29400:11:56,680 --> 00:11:58,760It's like the yin and the Yang, the moon 29500:11:58,760 --> 00:12:00,000and the sun, you know, and all those 29600:12:00,000 --> 00:12:02,440things. And so if we are fabricating this 29700:12:02,440 --> 00:12:05,160story in our head, what is the opposite 29800:12:05,160 --> 00:12:07,520to that story?And so when we catch 29900:12:07,520 --> 00:12:10,160ourself attempting to mind read, we want 30000:12:10,160 --> 00:12:12,960to pause. And see what the opposite 30100:12:13,040 --> 00:12:14,960could be. And how does the opposite feel? 30200:12:14,960 --> 00:12:17,760Because I bet the opposite probably feels 30300:12:17,840 --> 00:12:20,160a hell of a lot better than the negative 30400:12:20,200 --> 00:12:22,960spiral that you were just getting sucked 30500:12:22,960 --> 00:12:25,480into. OK, so technique 30600:12:25,480 --> 00:12:28,400#3, no more replays. No 30700:12:28,400 --> 00:12:30,880more replays. What do I mean? 30800:12:31,960 --> 00:12:34,720Our mind likes to go back and go back 30900:12:35,040 --> 00:12:36,880and go back. And go back and go back and 31000:12:36,880 --> 00:12:38,880go back and then tell 42 other people 31100:12:39,040 --> 00:12:41,000about it and go back and go back and go 31200:12:41,000 --> 00:12:43,040back. And So what we are doing here is 31300:12:43,040 --> 00:12:44,800actually replaying the conversation, 31400:12:45,200 --> 00:12:47,320replaying that moment over and over in 31500:12:47,320 --> 00:12:49,600your head. And it's like a mental movie, 31600:12:49,800 --> 00:12:51,280right?And then you go and tell other 31700:12:51,280 --> 00:12:53,120people about it and then you're still 31800:12:53,120 --> 00:12:54,960pissed off about it. And then you go tell 31900:12:54,960 --> 00:12:56,760your sister and then you call somebody 32000:12:56,760 --> 00:12:59,440and you tell anyways, crowdsourcing this 32100:12:59,440 --> 00:13:02,360moral support for the situation, right. 32200:13:02,440 --> 00:13:04,720And so this is important, so. 32300:13:05,680 --> 00:13:07,920No more rewinding, OK?No more rewinding. 32400:13:08,080 --> 00:13:10,480When you catch yourself going back into 32500:13:10,480 --> 00:13:12,880this, ask yourself, is this hurting me? 32600:13:13,360 --> 00:13:15,000Is this?How does this feel right now? 32700:13:15,000 --> 00:13:16,000Right. Because you want to feel your 32800:13:16,000 --> 00:13:17,520feels right in the in the power pause 32900:13:17,520 --> 00:13:20,160movement. That's our core mantra is feel 33000:13:20,160 --> 00:13:22,080the feels. And then you take a power 33100:13:22,160 --> 00:13:23,440pause. If you're, you know, if you're 33200:13:23,440 --> 00:13:24,880feeling good and you want to expand that 33300:13:24,880 --> 00:13:27,200feeling, do it. If you're not feeling in 33400:13:27,200 --> 00:13:28,800your vibe of your vision, in the way that 33500:13:28,800 --> 00:13:30,440you truly want to feel, the frequency of 33600:13:30,440 --> 00:13:32,480your future and that expansive place that 33700:13:32,480 --> 00:13:35,280you want to live from. Then we need to do 33800:13:35,320 --> 00:13:36,960something about it, and that's what power 33900:13:36,960 --> 00:13:39,840pauses are. So is this helping you or is 34000:13:39,840 --> 00:13:42,240this hurting you, right?And so here's 34100:13:42,240 --> 00:13:44,640what's really interesting, because we 34200:13:44,640 --> 00:13:46,960want to shift our focus if it's not 34300:13:46,960 --> 00:13:49,080feeling good. Because what's happening 34400:13:49,120 --> 00:13:51,320here is when we go back and ruminate, 34500:13:51,320 --> 00:13:53,440which is very common when we're 34600:13:53,440 --> 00:13:55,360experiencing sadness and when we're in 34700:13:55,360 --> 00:13:57,840more of a freeze or a shutdown state, 34800:13:58,240 --> 00:14:01,120is we tend to go back and we loop. Back 34900:14:01,120 --> 00:14:03,800in the experience and we go over it and 35000:14:03,800 --> 00:14:06,360over it in our mind and it keeps us 35100:14:06,360 --> 00:14:08,560stressed because it feeds that same 35200:14:08,560 --> 00:14:11,400emotional reaction and response that the 35300:14:11,400 --> 00:14:13,760initial situation did, right?It 35400:14:13,760 --> 00:14:15,720recreates that because your brain doesn't 35500:14:15,720 --> 00:14:17,920know the difference between you having 35600:14:17,920 --> 00:14:20,440that lived physical experience that first 35700:14:20,440 --> 00:14:22,880time, that one time and every other 35800:14:22,880 --> 00:14:25,760842 times that you go back and 35900:14:25,760 --> 00:14:26,560experience it. 36000:14:28,640 --> 00:14:31,360842 is, you know, it might seem like a 36100:14:31,360 --> 00:14:33,040lot, but I'm willing to bet you've done 36200:14:33,040 --> 00:14:35,520it at least, you know, 42 times. OK, 36300:14:36,400 --> 00:14:38,960because here's what's really interesting 36400:14:39,520 --> 00:14:41,920is you are actually fortifying that 36500:14:41,920 --> 00:14:44,900pathway. When you go back and you 36600:14:44,900 --> 00:14:47,340repeat the scenario over and over and 36700:14:47,340 --> 00:14:49,700over, when you beat yourself up for the 36800:14:49,700 --> 00:14:52,180mistake again and again and again, 36900:14:52,740 --> 00:14:54,740you're actually strengthening that 37000:14:54,740 --> 00:14:57,340reaction. What?Say 37100:14:57,340 --> 00:15:00,100what?Yeah, you're actually making it 37200:15:00,100 --> 00:15:02,100more likely because you're showing your 37300:15:02,100 --> 00:15:03,300brain. It's something that you're 37400:15:03,300 --> 00:15:06,100rehearsing again and again and again. And 37500:15:06,140 --> 00:15:07,740it says, well, if we're doing this over 37600:15:07,740 --> 00:15:09,860and over, this must be important. Let's 37700:15:09,860 --> 00:15:11,220make this more efficient. And it 37800:15:11,220 --> 00:15:13,540hardwires that neural pathway and makes 37900:15:13,540 --> 00:15:14,940it likely when you're presented with a 38000:15:14,940 --> 00:15:17,700similar situation, the the pathway is 38100:15:17,700 --> 00:15:20,140clear going in that direction. What do 38200:15:20,140 --> 00:15:22,420you think's gonna happen?More likely that 38300:15:22,420 --> 00:15:24,620you repeat that same pattern, right?And 38400:15:24,620 --> 00:15:26,460then we get more fuel for the mind that's 38500:15:26,460 --> 00:15:28,460like, see, I told you so. You were gonna 38600:15:28,460 --> 00:15:31,300do it again. That's what mine 38700:15:31,300 --> 00:15:33,420sounds like sometimes. Maybe a little 38800:15:33,420 --> 00:15:35,340less piratey, but you get the idea. 38900:15:35,780 --> 00:15:38,740So, OK, 39000:15:38,980 --> 00:15:41,460well, how do I weaken my myelin sheets, 39100:15:41,460 --> 00:15:43,260Megan, is what you're asking, right?No, I 39200:15:43,260 --> 00:15:45,860mean, how do I change the pattern is also 39300:15:45,860 --> 00:15:47,380what you're asking if you just said that. 39400:15:47,860 --> 00:15:49,020You're so smart. You know about your 39500:15:49,020 --> 00:15:51,140brain. Good job. So yeah, that's what 39600:15:51,140 --> 00:15:53,140happens is when we when we do the same 39700:15:53,140 --> 00:15:55,140thing, we groove the same path. It's like 39800:15:55,140 --> 00:15:57,500the the grooves on a record, right?So 39900:15:57,500 --> 00:15:59,420you're strengthening it. And it's like 40000:15:59,420 --> 00:16:01,060when you're walking in the forest, right? 40100:16:01,060 --> 00:16:02,740You you walk the path and the path 40200:16:02,740 --> 00:16:04,180becomes more and more obvious and then it 40300:16:04,180 --> 00:16:07,060becomes a clear path, right?And so how do 40400:16:07,060 --> 00:16:09,140we shift that?Well, here's where it's 40500:16:09,140 --> 00:16:11,340cool, where you get to use your 40600:16:11,340 --> 00:16:13,860imagination for good and not evil. 40700:16:15,660 --> 00:16:17,700Not that rumination and overthinking is 40800:16:17,780 --> 00:16:20,340evil, but. You know, kind of was funny, 40900:16:20,340 --> 00:16:22,980but anyways, so we go 41000:16:22,980 --> 00:16:25,780back and we revision the scenario. 41100:16:26,340 --> 00:16:28,940So it's that same pratipaksha bhavana is 41200:16:28,940 --> 00:16:30,700we're if we're going to flip it and we're 41300:16:30,700 --> 00:16:32,580going to go a different way with the 41400:16:32,580 --> 00:16:35,180scenario and we're going to flip it on 41500:16:35,180 --> 00:16:36,620its head and we're going to think about, 41600:16:37,300 --> 00:16:39,540OK, I made that mistake 41700:16:40,340 --> 00:16:42,980and we get to practice compassion, fear 41800:16:42,980 --> 00:16:45,140self compassion. Is that first and 41900:16:45,140 --> 00:16:47,060foremost, is that mindfulness, right?And 42000:16:47,060 --> 00:16:48,900then you might remember the the second 42100:16:48,980 --> 00:16:51,140pillar of fear self-compassion is is 42200:16:51,380 --> 00:16:53,300common humanity. Everybody makes 42300:16:53,300 --> 00:16:55,460mistakes. It's common to do this right 42400:16:55,860 --> 00:16:58,100and to be kind to yourself, right?And so 42500:16:58,100 --> 00:17:00,100then we can look at it from this renewed 42600:17:00,100 --> 00:17:02,340perspective of compassionate curiosity, 42700:17:02,580 --> 00:17:04,900non-judgmental self-awareness and you're 42800:17:04,900 --> 00:17:06,260flipping it on its head and you're like, 42900:17:06,260 --> 00:17:08,860well, how would I have preferred that I 43000:17:08,860 --> 00:17:11,620handled it right?How would I? 43100:17:12,260 --> 00:17:14,980Have rather behaved or what I 43200:17:15,180 --> 00:17:17,620what would I wish I would have said 43300:17:17,700 --> 00:17:20,340rather than like going back and beating 43400:17:20,340 --> 00:17:23,300yourself up and repeating the same story 43500:17:23,300 --> 00:17:24,700and the and the same experience and 43600:17:24,700 --> 00:17:27,340fortifying that pattern in yourself. You 43700:17:27,340 --> 00:17:29,940get to flip it and decide, oh OK, wow, 43800:17:30,180 --> 00:17:33,140you know, I wish that I had 43900:17:33,140 --> 00:17:34,980handled it more gracefully. I wish that I 44000:17:34,980 --> 00:17:37,260had taken a power pause, got myself 44100:17:37,260 --> 00:17:39,620centered, anchored myself, taken some 44200:17:39,620 --> 00:17:42,420breaths and then. Decided to 44300:17:42,420 --> 00:17:45,220go for whatever, whatever 44400:17:45,540 --> 00:17:48,140you wish actually had happened and 44500:17:48,140 --> 00:17:50,500rehearse that instead. Because when you 44600:17:50,500 --> 00:17:52,540rehearse that mentally rehearse that with 44700:17:52,540 --> 00:17:54,900feeling, very important with feeling, 44800:17:55,540 --> 00:17:56,900your brain doesn't know the difference 44900:17:56,900 --> 00:17:58,660between real and imagined. But if we're 45000:17:58,660 --> 00:18:00,660going back in there and with that feeling 45100:18:00,660 --> 00:18:03,620of Oh my God, Oh my God, I really screwed 45200:18:04,180 --> 00:18:05,620that up, that's a hell of a lot of 45300:18:05,620 --> 00:18:07,220feeling. And that's a strong feeling 45400:18:07,220 --> 00:18:09,300because when it's when it's really tapped 45500:18:09,300 --> 00:18:12,020into that emotional state. Of that 45600:18:12,180 --> 00:18:14,180regret and the frustration and the 45700:18:14,180 --> 00:18:16,500discouragement and all of that, then the 45800:18:16,500 --> 00:18:19,060brain tags that as highly important. 45900:18:19,380 --> 00:18:22,260And so it's so beautiful 46000:18:22,340 --> 00:18:24,340that you can use that 46100:18:24,740 --> 00:18:26,940mechanism of your brain and your nervous 46200:18:26,940 --> 00:18:29,460system to your advantage, right?So if you 46300:18:29,460 --> 00:18:30,780go back and you overthink and you're 46400:18:30,780 --> 00:18:32,740beating yourself up and you know we love 46500:18:32,740 --> 00:18:33,980ourselves and we're forgiving ourselves, 46600:18:33,980 --> 00:18:36,060we're doing that in the past. But going 46700:18:36,060 --> 00:18:38,340forward, now you know the brain science 46800:18:38,340 --> 00:18:40,020is that if you go back and you do that, 46900:18:40,100 --> 00:18:41,500you're making it more likely you're going 47000:18:41,500 --> 00:18:43,340to do the thing in the future, right?And 47100:18:43,340 --> 00:18:45,940so instead, what can you do to shift it? 47200:18:46,100 --> 00:18:48,980What do you want to do instead?Let's re 47300:18:48,980 --> 00:18:51,860pattern that behavior. By feeling the 47400:18:51,940 --> 00:18:54,460the satisfaction of oh OK, I'm so proud 47500:18:54,460 --> 00:18:56,420of myself. I remember to take a power 47600:18:56,420 --> 00:18:59,060pause. I I said, hey, I just need a 47700:18:59,060 --> 00:19:01,540second or whatever it is that you wish 47800:19:01,540 --> 00:19:03,140you would have done. And really feel 47900:19:03,140 --> 00:19:04,980yourself doing that. Feel yourself being 48000:19:04,980 --> 00:19:06,700compassionate. Feel yourself being proud 48100:19:06,700 --> 00:19:08,100that you did it. Feel yourself in your 48200:19:08,100 --> 00:19:10,340serene queen, serene being energy. That's 48300:19:10,340 --> 00:19:12,700like, yes, I have unshakeable presence. 48400:19:12,740 --> 00:19:14,340Yes, I'm the most centered and grounded 48500:19:14,340 --> 00:19:16,180person cause I do my power pauses on the 48600:19:16,180 --> 00:19:18,420regular and you handle it differently. 48700:19:19,420 --> 00:19:22,100OK, that's technique #3. No 48800:19:22,260 --> 00:19:25,100more replays. No more replays. I'm 48900:19:25,100 --> 00:19:27,620ready. So now we are at technique 49000:19:27,780 --> 00:19:30,620#4. Technique #4. 49100:19:31,860 --> 00:19:34,740Get out of your head and into your body. 49200:19:35,460 --> 00:19:38,420Take a power pause. I don't know. 49300:19:38,980 --> 00:19:40,900I wish. I kind of wish I had a New York 49400:19:40,900 --> 00:19:42,740accent sometimes. Apparently I just do it 49500:19:42,740 --> 00:19:44,660enough that I think I do, but I probably 49600:19:44,660 --> 00:19:46,980don't. Anyways, I digress. 49700:19:47,900 --> 00:19:50,420Overthinking is a problem. That happens 49800:19:50,500 --> 00:19:52,900in your head. And I, you know, maybe I 49900:19:52,900 --> 00:19:54,260don't want to call it a problem. It's a 50000:19:54,260 --> 00:19:55,940thing. It's a thing. We don't want to 50100:19:55,940 --> 00:19:57,860label it as a problem. But a problem is, 50200:19:57,860 --> 00:19:59,620you know, it's something generally that 50300:19:59,620 --> 00:20:01,380we are frustrated with and want to 50400:20:01,380 --> 00:20:03,620change. So yeah, maybe, but I don't want 50500:20:03,620 --> 00:20:05,020to label it as negative. So it's a 50600:20:05,020 --> 00:20:06,900situation, but it happens in your head. 50700:20:07,980 --> 00:20:10,380OK, it's it's a thing in your head. And 50800:20:10,380 --> 00:20:12,900so when we are in our head, as you know 50900:20:12,900 --> 00:20:15,100already, right, we're activated in the 51000:20:15,380 --> 00:20:16,740survival center of the brain. We're 51100:20:16,820 --> 00:20:18,580active in the amygdala, which is not your 51200:20:18,580 --> 00:20:20,860creative, expansive masterpiece Einstein 51300:20:20,860 --> 00:20:22,620brain. It's the Frankenstein brain where 51400:20:22,620 --> 00:20:25,540it's like problem alert, alert. And so 51500:20:25,780 --> 00:20:28,460we want to feel the feels. And take a 51600:20:28,460 --> 00:20:30,740power pause. Feel the feels and take a 51700:20:30,740 --> 00:20:33,620power pause. So that's so 51800:20:33,860 --> 00:20:36,060beautiful and impactful. Literally the 51900:20:36,060 --> 00:20:38,340fastest way to shift your inner state is 52000:20:38,340 --> 00:20:40,660taking a power pause, cultivating calm on 52100:20:40,660 --> 00:20:42,940command in any situation, right?Stopping 52200:20:42,940 --> 00:20:45,060stress in its tracks. To be the most 52300:20:45,060 --> 00:20:47,460powerful person in any room because you 52400:20:47,620 --> 00:20:50,500are in charge. You are taking care of 52500:20:50,820 --> 00:20:53,220your own needs in that moment, right?And 52600:20:53,220 --> 00:20:55,180these signals from our body of the 52700:20:55,220 --> 00:20:57,140anxiety or the overthinking, it's just 52800:20:57,140 --> 00:20:59,060like any other cue from your body, right? 52900:20:59,060 --> 00:21:00,660It's like when you're hungry or you're 53000:21:00,660 --> 00:21:01,940thirsty and you're like, oh, I probably 53100:21:01,940 --> 00:21:03,740need a snack. I need, I haven't eaten in 53200:21:03,740 --> 00:21:05,820a few hours. I'm kind of thirsty. I feel 53300:21:05,820 --> 00:21:07,940a little headache coming on. We drip 53400:21:07,940 --> 00:21:10,100water through the day because we drink 53500:21:10,100 --> 00:21:11,380water through the day. We want to take 53600:21:11,380 --> 00:21:12,780these little power pauses throughout the 53700:21:12,780 --> 00:21:14,980day. To keep yourself regulated, right? 53800:21:14,980 --> 00:21:17,700And when you notice that you're in the 53900:21:17,700 --> 00:21:20,060spirals of overthinking, and if you want 54000:21:20,060 --> 00:21:22,180to stop the spiral, break the spiral and 54100:21:22,180 --> 00:21:23,860reclaim your mental freedom, because 54200:21:23,860 --> 00:21:26,780you're not just looping around 54300:21:26,780 --> 00:21:28,980in that torturous cycle of beating 54400:21:28,980 --> 00:21:31,780yourself up. Which I've always, 54500:21:31,820 --> 00:21:33,740I've certainly been there. So I love you 54600:21:33,740 --> 00:21:35,780and I see you. But it's a thing that many 54700:21:35,940 --> 00:21:38,260high achieving, ambitious people do 54800:21:39,060 --> 00:21:41,020because we want to do it better next 54900:21:41,020 --> 00:21:42,500time. And when we don't excel at 55000:21:42,500 --> 00:21:43,980something, you're so used to being really 55100:21:43,980 --> 00:21:45,420good at something that when you screw it 55200:21:45,420 --> 00:21:47,460up, you're like, I'm a failure. 55300:21:48,300 --> 00:21:50,500What is the matter with me?No, you don't 55400:21:50,580 --> 00:21:51,940mean I'm not necessarily good at 55500:21:52,020 --> 00:21:54,900everything right away. It's OK, 55600:21:55,020 --> 00:21:56,140right?We want to have that common 55700:21:56,140 --> 00:21:57,780humanity and that forgiveness and that 55800:21:58,580 --> 00:22:00,660little bit of humility, right? 55900:22:01,140 --> 00:22:03,980So let's talk about the 56000:22:05,700 --> 00:22:08,58054321 grounding power pause. OK, so 56100:22:08,580 --> 00:22:11,020especially when we are in the 56200:22:11,020 --> 00:22:13,540spirals of overthinking. It's so 56300:22:13,540 --> 00:22:16,340important for you to come into your body 56400:22:16,340 --> 00:22:18,100and all power pauses take you out of your 56500:22:18,100 --> 00:22:20,100head into your body. But it's so 56600:22:20,100 --> 00:22:22,340important for us to have a tool that is 56700:22:22,340 --> 00:22:24,780really almost tactile in 56800:22:24,780 --> 00:22:27,700nature. And so this one 56900:22:27,700 --> 00:22:30,180is literally so easy. You've probably 57000:22:30,180 --> 00:22:32,020heard of it before. It's pretty popular. 57100:22:32,260 --> 00:22:35,060And so we want to look around and label 57200:22:35,060 --> 00:22:37,620or in your head or out loud, say five 57300:22:37,620 --> 00:22:40,460things that you can see. So do it with 57400:22:40,460 --> 00:22:43,140me, phone. Ring 57500:22:43,140 --> 00:22:46,100light, refrigerator, magnets, 57600:22:46,580 --> 00:22:49,380box. Take a breath. 57700:22:49,780 --> 00:22:51,380So we go five things that we can see. 57800:22:52,420 --> 00:22:54,820Four things that you can touch. Shirt, 57900:22:56,260 --> 00:22:56,980necklace, 58000:22:58,900 --> 00:23:00,340slippers underneath my feet, 58100:23:01,860 --> 00:23:04,740hair. OK, four things that you can 58200:23:04,740 --> 00:23:07,540touch. Keep breathing. 3 58300:23:07,540 --> 00:23:10,420sounds that you can hear. I 58400:23:10,420 --> 00:23:13,300hear a dog barking. I hear wind. 58500:23:15,780 --> 00:23:18,460I hear birdies. OK, 58600:23:19,300 --> 00:23:22,020so five things we can see, four things we 58700:23:22,020 --> 00:23:24,420can touch, three things we can hear, two 58800:23:24,420 --> 00:23:25,300things you can smell. 58900:23:28,020 --> 00:23:30,900I can smell lotion or maybe 59000:23:30,900 --> 00:23:32,660my hair, my hair, 59100:23:33,900 --> 00:23:36,660and I can smell my 59200:23:36,660 --> 00:23:39,540house. OK. And then number one, 59300:23:40,020 --> 00:23:42,140take one slow, big, deep breath. 59400:23:46,380 --> 00:23:47,500Let's do it again. We're going to breathe 59500:23:47,500 --> 00:23:48,180in for four, 59600:23:51,780 --> 00:23:52,420hold for two, 59700:23:54,500 --> 00:23:55,740exhale for six, out the mouth. 59800:24:03,050 --> 00:24:04,410So what we're doing here is instantly 59900:24:04,410 --> 00:24:06,130shifting you out of your head, into your 60000:24:06,130 --> 00:24:08,890body, into the present moment, stopping 60100:24:08,890 --> 00:24:11,090the cycle of overthinking in its. 60200:24:11,380 --> 00:24:13,380Tracks. So if you're watching this power 60300:24:13,380 --> 00:24:16,100pause on YouTube, this is actually part 60400:24:16,100 --> 00:24:18,180of a full episode titled 60500:24:18,420 --> 00:24:21,1804 Science-backed Ways to 60600:24:21,220 --> 00:24:24,100Stop Overthinking. Oh, to break free from 60700:24:24,140 --> 00:24:26,660overthinking. Pardon me. But actually, 60800:24:27,060 --> 00:24:29,740if you haven't already, go ahead and 60900:24:29,740 --> 00:24:32,340grab my brand new mini book. So I have a 61000:24:32,340 --> 00:24:34,340brand new free mini book called Stop 61100:24:34,340 --> 00:24:37,140Anxious Overthinking and there's 11 keys. 61200:24:37,460 --> 00:24:39,460We're going over 4 here, but we go over 61300:24:39,460 --> 00:24:41,660more of we go them in more depth in the 61400:24:41,700 --> 00:24:43,500free mini book. So make sure to check out 61500:24:43,500 --> 00:24:45,620the link in the show notes to grab that 61600:24:45,620 --> 00:24:47,780free mini book. So 61700:24:49,060 --> 00:24:51,060those are the four techniques that I 61800:24:51,060 --> 00:24:53,140wanted to share with you today. And I 61900:24:53,140 --> 00:24:55,900really know that when you 62000:24:55,900 --> 00:24:58,540use these, it will bring you 62100:24:58,900 --> 00:25:01,780so much more peace, 62200:25:02,100 --> 00:25:04,100so much more feeling of. 62300:25:06,500 --> 00:25:09,300A reclamation of your mental freedom 62400:25:09,300 --> 00:25:12,180and spaciousness. Because right now, 62500:25:13,420 --> 00:25:15,300when we get looped into these patterns of 62600:25:15,300 --> 00:25:17,780overthinking, we are 62700:25:18,180 --> 00:25:21,140feeding those thoughts, we're feeding 62800:25:21,140 --> 00:25:23,140the worries, we're feeding the fears, 62900:25:23,620 --> 00:25:25,700and that is 63000:25:26,340 --> 00:25:29,060giving your energy to that. It's really 63100:25:29,060 --> 00:25:31,060perpetrating more of that because what we 63200:25:31,060 --> 00:25:33,860focus on grows, right?And I know that 63300:25:33,860 --> 00:25:36,500it's. Can feel really challenging to 63400:25:36,500 --> 00:25:38,540break, and that's why these are pattern 63500:25:38,540 --> 00:25:40,900interrupts in the moment. Very fast, very 63600:25:40,900 --> 00:25:43,380effective, very doable, very realistic, 63700:25:43,780 --> 00:25:46,740because these are patterns and you can 63800:25:46,740 --> 00:25:48,220shift them. You've just learned about 63900:25:48,220 --> 00:25:50,180rewiring your brain, right?This is so 64000:25:50,180 --> 00:25:52,660incredible. Your brain is malleable 64100:25:52,660 --> 00:25:55,060plastic, right?Neuroplasticity is what 64200:25:55,060 --> 00:25:57,660it's called. And so it's so important to 64300:25:57,660 --> 00:25:59,620remember that you're not destined to 64400:25:59,620 --> 00:26:01,460this, right?It might be a habit that 64500:26:01,460 --> 00:26:03,540you've practiced and therefore the path 64600:26:03,540 --> 00:26:06,180is worn, right?And so it's one of those 64700:26:06,180 --> 00:26:07,780things that it takes time, it takes 64800:26:07,780 --> 00:26:10,380mental repetition, it takes practice just 64900:26:10,380 --> 00:26:12,780like anything else in order for us to 65000:26:12,780 --> 00:26:14,700master this, in order for us to catch 65100:26:14,700 --> 00:26:17,020ourselves in it. And and truth be told, 65200:26:17,060 --> 00:26:18,580is that, you know, more than likely we're 65300:26:18,580 --> 00:26:21,380never gonna eradicate this completely, 65400:26:21,380 --> 00:26:24,140right?It's something that. You'll 65500:26:24,140 --> 00:26:27,060learn to catch more quickly and and be 65600:26:27,060 --> 00:26:29,780more compassionate with while you're 65700:26:29,780 --> 00:26:32,020doing it and when you catch yourself in 65800:26:32,020 --> 00:26:34,540those patterns so that you can stop the 65900:26:34,540 --> 00:26:36,900spiral, that you can reclaim that mental 66000:26:36,900 --> 00:26:39,860freedom more quickly, right?And and 66100:26:40,020 --> 00:26:42,740find compassion with more ease, with more 66200:26:42,740 --> 00:26:45,260grace. Because when the 66300:26:45,260 --> 00:26:48,100mind has its way, it wants us to just 66400:26:49,780 --> 00:26:52,580over and over, right?And now you know why 66500:26:52,580 --> 00:26:55,340that is likely happening because it's 66600:26:55,340 --> 00:26:57,860happened. And so that's what I wanted to 66700:26:57,860 --> 00:26:59,540share with you today. I really hope that 66800:26:59,540 --> 00:27:01,180those were super insightful. Again, those 66900:27:01,180 --> 00:27:04,060are four of the 11 keys to truly doing 67000:27:04,060 --> 00:27:06,340this and making a massive shift in your 67100:27:06,340 --> 00:27:09,060life, in your energy, in your cultivation 67200:27:09,180 --> 00:27:11,220of an unshakable presence so that you can 67300:27:11,220 --> 00:27:13,220be the centered person, the grounded 67400:27:13,220 --> 00:27:15,460person that. In the vibe of your vision, 67500:27:15,460 --> 00:27:17,780the fully expressed, fully confident, 67600:27:17,780 --> 00:27:20,020fully true to yourself, in integrity with 67700:27:20,020 --> 00:27:21,780your values, like showing up from that 67800:27:21,780 --> 00:27:24,740place of who you really are and not 67900:27:24,740 --> 00:27:26,700letting anxiety and sadness and 68000:27:26,700 --> 00:27:29,380depression and stress run the show 68100:27:29,380 --> 00:27:31,940anymore. How does that 68200:27:31,940 --> 00:27:34,420sound?Because that's what's 68300:27:34,540 --> 00:27:37,220available to you 1000%. Believe me, I 68400:27:37,220 --> 00:27:39,140know this because that's what happened 68500:27:39,220 --> 00:27:41,460for me, right?It used to be that anxiety 68600:27:41,460 --> 00:27:42,980was running the show and it was running 68700:27:42,980 --> 00:27:44,980the show underneath the surface and I was 68800:27:44,980 --> 00:27:46,900frustrated with it. And it was just, it 68900:27:46,900 --> 00:27:49,220was my, it was my vibe. It was my 69000:27:49,220 --> 00:27:51,060predominant emotion and it did not feel 69100:27:51,060 --> 00:27:52,820good. I will tell you that. And I will 69200:27:52,820 --> 00:27:54,740tell you that I spent way too long with 69300:27:54,740 --> 00:27:57,700it running the show and. Which is 69400:27:57,700 --> 00:27:59,540why I am clearly getting passionately 69500:27:59,540 --> 00:28:01,100fired up about this right now, because I 69600:28:01,100 --> 00:28:03,820don't want that to be the case for you. I 69700:28:03,900 --> 00:28:05,540don't want it to last as long as it did 69800:28:05,580 --> 00:28:08,100for me. Please, for the love of all 69900:28:08,100 --> 00:28:10,740things holy. I mean, you're listening to 70000:28:10,740 --> 00:28:12,420the podcast, and if you got this far, 70100:28:13,060 --> 00:28:15,420then I know you care, right?I know you 70200:28:15,420 --> 00:28:17,060really care about your mental health. I 70300:28:17,060 --> 00:28:18,660know that you know it's important. I know 70400:28:18,660 --> 00:28:19,780that you're part of this mission of 70500:28:20,100 --> 00:28:22,820redefining success by prioritizing your 70600:28:22,820 --> 00:28:24,980health and your happiness. So. 70700:28:26,020 --> 00:28:27,540Thank you for being here. Make sure to 70800:28:27,540 --> 00:28:29,780grab the freebie. Show notes. Grab it. 70900:28:29,780 --> 00:28:32,020Grab it. Totally free. Brand new mini 71000:28:32,020 --> 00:28:34,500book. I think I just named it that so I 71100:28:34,500 --> 00:28:37,300could call it the mini book. Anyways, 71200:28:37,620 --> 00:28:39,940I hope I made you laugh. I hope I help 71300:28:39,940 --> 00:28:41,700you grow a few new brain cells in there. 71400:28:42,340 --> 00:28:43,940I am so grateful for you. Please share 71500:28:43,940 --> 00:28:46,180this episode with anyone that you know 71600:28:46,180 --> 00:28:49,100that might really benefit from this. Any 71700:28:49,100 --> 00:28:50,620just take a wild shot in the dark. Do you 71800:28:50,620 --> 00:28:52,300know anybody that is passionate, 71900:28:52,300 --> 00:28:54,900ambitious, really driven?I guarantee you 72000:28:54,980 --> 00:28:57,180they overthink from time to time. OK, so 72100:28:57,180 --> 00:28:58,820they probably could benefit. They maybe 72200:28:58,820 --> 00:29:00,020haven't come out and been like, I'm an 72300:29:00,020 --> 00:29:02,020overthinker, Megan. I mean, whatever your 72400:29:02,020 --> 00:29:04,980name is. But chances are you 72500:29:04,980 --> 00:29:06,340can just take a wild shot in the dark. 72600:29:06,340 --> 00:29:07,740Just be like, hey, I started listening to 72700:29:07,740 --> 00:29:09,420this awesome podcast. You know, she's all 72800:29:09,420 --> 00:29:10,740about supporting people who are very 72900:29:10,740 --> 00:29:12,540passionately going after their goals and 73000:29:12,540 --> 00:29:14,540sometimes get tripped up by the mental 73100:29:14,540 --> 00:29:16,340banter that's happening in their head all 73200:29:16,780 --> 00:29:19,140the time. I would appreciate that a lot. 73300:29:19,540 --> 00:29:21,700Anyways, that's all for today. Love you a 73400:29:21,700 --> 00:29:22,340lot. Bye.