8 Natural Ways For Women 40+ To Ease Anxiety

Struggling with anxiety that just won’t quit? If you’re a ambitious, highly sensitive woman over 40 looking for natural ways to ease anxiety this is for you! Anxiety can feel like an invisible weight, making it harder to fully enjoy life, connect with yourself, and feel at peace. But the good news? There are natural, effective ways to ease anxiety—without medication.   In this episode, we’re diving into 8 simple, science-backed ways to calm your mind and body, reduce stress, and finally feel like yourself again. Whether you’re dealing with racing thoughts, restless nights, or that constant feeling of being “on edge,” these strategies will help you find relief—naturally.   ✨ Inside this episode, you’ll learn:   A quick grounding technique to stop overthinking  Easy and fast practices to reset your nervous system  A surprising way to ease anxiety in under 60 seconds   The most powerful place to be—and why it's key for stress relief    🔥 Ready to Discover How Anxiety Is Hijacking Your Success & Holding You Back From Making a Full Impact? Then book your Anxiety Breakthrough Assessment at a special intro rate right here: https://bit.ly/hfabaintro      Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! 100:00:05,920 --> 00:00:08,560Today we're talking about 8 natural ways 200:00:08,560 --> 00:00:10,560for women over 40 to ease 300:00:10,560 --> 00:00:13,120anxiety. Welcome back to another 400:00:13,160 --> 00:00:16,080episode of the Movement, Mind and Meaning 500:00:16,080 --> 00:00:17,1000podcast. I'm your host, Megan Nolan. 600:00:18,240 --> 00:00:20,480Before we get into these eight ways that 700:00:20,480 --> 00:00:23,040will support you as a human, a 800:00:23,040 --> 00:00:24,720spiritual being, having a human 900:00:24,720 --> 00:00:26,640experience, if you will, I want to share 1000:00:26,640 --> 00:00:28,160something new that I've created with you. 1100:00:28,200 --> 00:00:29,920I'm going to just give a little snippet 1200:00:29,920 --> 00:00:31,440to it. There will be more information in 1300:00:31,440 --> 00:00:33,440the show notes, but. If you are somebody 1400:00:33,440 --> 00:00:35,840who wants to know how and why high 1500:00:35,840 --> 00:00:37,680functioning anxiety might actually be 1600:00:37,680 --> 00:00:39,680hijacking your success and stopping you 1700:00:39,680 --> 00:00:41,040from making the full impact that you're 1800:00:41,040 --> 00:00:43,840here to make because of the way it might 1900:00:43,840 --> 00:00:45,760be causing you to overthink and doubt 2000:00:45,760 --> 00:00:47,600yourself and overwork and overgive and 2100:00:47,600 --> 00:00:49,040question yourself constantly and 2200:00:49,040 --> 00:00:50,560constantly feeling like you're just 2300:00:50,560 --> 00:00:52,840running on the hum of anxiety, well then 2400:00:52,840 --> 00:00:55,680my brand new high functioning 2500:00:55,680 --> 00:00:58,240anxiety breakthrough assessment is for 2600:00:58,240 --> 00:01:00,640you. OK, so it's a. 2700:01:01,120 --> 00:01:02,800Dee dive into where you're at and where 2800:01:02,800 --> 00:01:04,080you want to be and the plan to get you 2900:01:04,080 --> 00:01:06,760there and you'll get your anxiety impact 3000:01:06,760 --> 00:01:09,040score, some success pattern interrupts, 3100:01:09,280 --> 00:01:12,240as well as a breakthrough. Road 3200:01:12,240 --> 00:01:14,1000map for you to use and to follow. 3300:01:14,1000 --> 00:01:17,200OK, so I want you to take a look at that. 3400:01:17,200 --> 00:01:18,400It's in the show notes. If you're one of 3500:01:18,400 --> 00:01:19,1000the first few people to grab it, it's at 3600:01:19,1000 --> 00:01:22,920an incredibly no-brainer 3700:01:22,920 --> 00:01:25,440investment offer because it is brand new. 3800:01:25,680 --> 00:01:27,600And even if you're not one of the 1st 10 3900:01:27,600 --> 00:01:29,360people, it's still gonna be at a really 4000:01:29,360 --> 00:01:32,160incredible level. So that it's super 4100:01:32,160 --> 00:01:33,680available because I want you to have 4200:01:33,680 --> 00:01:34,960these tools, this clarity, this 4300:01:34,960 --> 00:01:37,680direction, this understanding, right?And. 4400:01:38,080 --> 00:01:40,080And recognize that this is, again, a way 4500:01:40,080 --> 00:01:41,680for you to get to know yourself better. 4600:01:41,680 --> 00:01:43,800So it's all the information is going to 4700:01:43,800 --> 00:01:45,080be in the show notes. Go ahead and click 4800:01:45,080 --> 00:01:46,720that and grab on. If that feels like 4900:01:47,040 --> 00:01:48,720you've just been searching for answers 5000:01:48,760 --> 00:01:50,160and you're like, please, somebody tell me 5100:01:50,160 --> 00:01:51,840how this is still happening and why. 5200:01:52,320 --> 00:01:53,680That's what the assessment's all about. 5300:01:53,880 --> 00:01:55,840OK, so let's get into it. 5400:01:56,560 --> 00:01:59,200Numero uno movement. 5500:01:59,600 --> 00:02:01,880Movement is mind medicine. That's one of 5600:02:01,880 --> 00:02:03,920the tenants of this show. Movement is 5700:02:03,920 --> 00:02:05,1000body medicine. Movement is soul medicine. 5800:02:06,640 --> 00:02:08,520And so that's why it's number one. I did 5900:02:08,520 --> 00:02:10,560a whole episode on this episode 54, 6000:02:10,960 --> 00:02:12,840talking about how important it is to move 6100:02:12,840 --> 00:02:15,760your body every day. Because darling, 6200:02:15,920 --> 00:02:18,400in case you forgot, you're not a rock. 6300:02:18,800 --> 00:02:21,440You're not a tree. You're a human 6400:02:21,440 --> 00:02:24,200being. And that's you and 6500:02:24,200 --> 00:02:26,160me. Anyways, I love rhyming. 6600:02:27,840 --> 00:02:29,720The thing is, is that we tend to have 6700:02:29,720 --> 00:02:31,760very sedentary lifestyles, which is of 6800:02:31,760 --> 00:02:34,480course impacting our posture. Increases 6900:02:34,480 --> 00:02:36,560our stress levels, affects our hormones, 7000:02:36,600 --> 00:02:38,480affects, you know, our digestion, our 7100:02:38,480 --> 00:02:41,440metabolism, everything. And so move, move 7200:02:41,440 --> 00:02:42,960your body daily, move in a way that feels 7300:02:42,960 --> 00:02:45,360good to you. I'm not saying exercise, I'm 7400:02:45,360 --> 00:02:47,360saying move your body, right. We're 7500:02:47,360 --> 00:02:49,200moving blood flow, we're moving lymphatic 7600:02:49,200 --> 00:02:51,680flow, we're moving chronic energy flow 7700:02:51,680 --> 00:02:53,480through your body. And that's where we 7800:02:53,480 --> 00:02:54,960get that uplifting, 7900:02:55,520 --> 00:02:58,280effervescent, you know. I feel good. You 8000:02:58,280 --> 00:02:59,520know, when you feel strong, you feel 8100:02:59,520 --> 00:03:01,400confident, you feel sexy in your body, it 8200:03:01,400 --> 00:03:03,080changes things for you, right?And there's 8300:03:03,080 --> 00:03:04,600so much science behind that. And we go 8400:03:04,600 --> 00:03:06,1000deep into that into episode 54. So if you 8500:03:06,1000 --> 00:03:08,600haven't listened to that one, go back and 8600:03:08,600 --> 00:03:10,320listen to that because it is all about 8700:03:10,320 --> 00:03:13,080that movement is mind medicine. That is 8800:03:13,080 --> 00:03:15,880#1 #2, we're kind of 8900:03:16,080 --> 00:03:17,1000move through the day here. One of the 9000:03:17,1000 --> 00:03:20,320huge pieces, one of the pillars inside 9100:03:20,320 --> 00:03:21,960the flow framework, which is the tool set 9200:03:21,960 --> 00:03:23,600that I use and share with all my clients, 9300:03:23,1000 --> 00:03:26,960is having a morning routine. And before 9400:03:26,960 --> 00:03:29,200you go, try run away. If you're not a 9500:03:29,200 --> 00:03:31,120quote UN quote morning person, it doesn't 9600:03:31,280 --> 00:03:33,120have to be at any certain time for it to 9700:03:33,120 --> 00:03:35,840be a morning routine. OK, OKAre you OK 9800:03:35,840 --> 00:03:37,720now?You're not getting itchy on the 9900:03:37,720 --> 00:03:40,640inside. OK, so it 10000:03:40,640 --> 00:03:42,360can be any time of day, right? 10100:03:42,360 --> 00:03:44,720Essentially. I mean, I guess technically 10200:03:44,720 --> 00:03:46,360before noon, but you know, I'm a bit of a 10300:03:46,360 --> 00:03:48,720rule breaker breaker. So whatever time, 10400:03:49,120 --> 00:03:51,520it's more about about that intentional 10500:03:51,520 --> 00:03:54,480pause for yourself. Because when 10600:03:54,480 --> 00:03:56,600we are in that full force, going, going, 10700:03:56,600 --> 00:03:58,240going all the time energy, and we're not 10800:03:58,240 --> 00:04:00,640intentionally starting with a 10900:04:00,640 --> 00:04:03,520moment or 20 minutes or 5 1/2 11000:04:03,520 --> 00:04:05,480minutes, however length of time that you 11100:04:05,520 --> 00:04:07,960choose to to allocate and dedicate to 11200:04:07,1000 --> 00:04:09,680your morning routine, then you're just 11300:04:09,680 --> 00:04:11,360going into default mode, right?And we 11400:04:11,360 --> 00:04:14,320tend to. If we wake up and we're just go, 11500:04:14,320 --> 00:04:16,440go, go, go, go, we're tripping the 11600:04:17,200 --> 00:04:18,960sympathetic stress response right out of 11700:04:18,960 --> 00:04:20,480the gates, right?And so we know that 11800:04:20,480 --> 00:04:22,240anxiety is a response to stress in our 11900:04:22,240 --> 00:04:24,1000body. And so it's really important 12000:04:24,1000 --> 00:04:27,040that you just have that foundation for 12100:04:27,040 --> 00:04:29,600the day in your morning routine. And so 12200:04:29,600 --> 00:04:32,320again, this can be literally 2 1/2 12300:04:32,320 --> 00:04:33,600minutes while you're brushing your teeth. 12400:04:33,840 --> 00:04:35,1000Or it might be, in my case, an hour and a 12500:04:36,080 --> 00:04:38,160half. OK. And so for me, I'll just tell 12600:04:38,160 --> 00:04:40,840you what mine is, is I always have a big 12700:04:40,840 --> 00:04:42,960glass of warm water with some Himalayan 12800:04:42,1000 --> 00:04:45,440sea salt and some lime or citrus. I like, 12900:04:45,520 --> 00:04:47,720I prefer lime, but I know lemon. A lot of 13000:04:47,720 --> 00:04:49,520people talk about lemon, but I love lime. 13100:04:49,1000 --> 00:04:52,480And as I drink that, I do my meditation. 13200:04:52,480 --> 00:04:55,040And you know, as somebody myself, I have 13300:04:55,040 --> 00:04:57,920high functioning anxiety. And especially 13400:04:57,920 --> 00:04:59,680if I wake up feeling anxious, 13500:05:00,720 --> 00:05:02,400sitting and meditating and just like 13600:05:02,400 --> 00:05:05,280breathing, meditating is is really 13700:05:05,280 --> 00:05:07,040challenging for me. And I find I spend 13800:05:07,360 --> 00:05:10,120most of the time actually thinking and 13900:05:10,160 --> 00:05:12,240or frustrated with myself because I'm 14000:05:12,240 --> 00:05:13,200thinking that I'm supposed to be 14100:05:13,200 --> 00:05:15,200meditating and like I'm not in the gap by 14200:05:15,200 --> 00:05:17,760any means. So for me, my 14300:05:17,920 --> 00:05:20,400go-to for meditation is mantra. 14400:05:20,720 --> 00:05:23,200So I use different mantras. So mantras 14500:05:23,200 --> 00:05:25,280can be anything, any sort of sacred sound 14600:05:25,280 --> 00:05:27,920that you feel. Emotionally 14700:05:27,920 --> 00:05:30,360connected to. Classically they would be 14800:05:30,360 --> 00:05:33,360given to you by your teacher based on 14900:05:33,360 --> 00:05:34,760where you're at and where you wanted to 15000:05:34,800 --> 00:05:37,560go. But there's so many out there and 15100:05:37,560 --> 00:05:40,080this is non denominational like whatever 15200:05:40,080 --> 00:05:42,800word you feel really called 15300:05:42,800 --> 00:05:45,440to. Maybe it's Yahweh, maybe it's Allah, 15400:05:45,440 --> 00:05:47,920maybe whatever it is for you. I love and 15500:05:47,920 --> 00:05:50,040I celebrate that and I honor that and and 15600:05:50,640 --> 00:05:52,880it might be something more, 15700:05:53,760 --> 00:05:56,480you know, love. Love, love, 15800:05:56,480 --> 00:05:58,480whatever, right?And so for me, you know, 15900:05:58,480 --> 00:06:00,160based on what I'm working through and on 16000:06:00,160 --> 00:06:02,040in my own life, I choose my mantra based 16100:06:02,040 --> 00:06:04,560on that. Currently I have the mantra 16200:06:05,560 --> 00:06:08,160Om Gam Shri Mahalakshmiye 16300:06:08,160 --> 00:06:10,960Namaha. So that is a mantra 16400:06:11,280 --> 00:06:13,960about and to Ganesha, who's the 16500:06:13,960 --> 00:06:16,960remover of obstacles, and Lakshmi, who 16600:06:16,960 --> 00:06:19,280is the goddess of abundance, and it's 16700:06:19,440 --> 00:06:21,520removing any obstacles, internal, 16800:06:21,560 --> 00:06:24,560external. To more fully express love and 16900:06:24,560 --> 00:06:27,160joy and opportunities and abundance in 17000:06:27,160 --> 00:06:28,1000whatever form. So that's the mantra that 17100:06:29,040 --> 00:06:31,880I'm using currently. OK, so I do my 17200:06:31,880 --> 00:06:34,560meditation and then I do my movement. 17300:06:34,720 --> 00:06:37,120And that's, you know, my doing my physio 17400:06:37,120 --> 00:06:39,520exercises for my shoulder, doing my doing 17500:06:39,520 --> 00:06:41,280my workout, doing my yoga, doing doing my 17600:06:41,280 --> 00:06:43,840core activation, embodying my intentions 17700:06:43,840 --> 00:06:46,200for the day. That is, you know, usually 17800:06:46,200 --> 00:06:48,520about an hour doing cardio. I I dance, 17900:06:48,520 --> 00:06:50,880whatever. I just, I just do some stuff 18000:06:50,880 --> 00:06:53,880that feels good to me. And then I ground 18100:06:53,880 --> 00:06:56,520out and I connect into my soul self and 18200:06:56,520 --> 00:06:58,1000then up, up and away. That's my morning 18300:06:58,1000 --> 00:07:01,280routine. So it can be whatever you want, 18400:07:01,520 --> 00:07:02,880OK?It can be whatever you want. Let's 18500:07:02,880 --> 00:07:04,800just say that. But it's really that like 18600:07:04,920 --> 00:07:07,600supercharged to the day. Speaking of 18700:07:07,600 --> 00:07:10,560that, that's that starts the day. OK. So 18800:07:10,560 --> 00:07:11,840let's just say that's the beginning of 18900:07:11,840 --> 00:07:13,680the trajectory. We're up, the plane has 19000:07:13,920 --> 00:07:16,480lifted off. And as we go and we're flying 19100:07:16,480 --> 00:07:18,480through space or you are the plane and 19200:07:18,480 --> 00:07:20,520you're flying through the day, it's very 19300:07:20,520 --> 00:07:23,080important that you. Pause throughout the 19400:07:23,080 --> 00:07:25,320day to notice how you're feeling and to 19500:07:25,1000 --> 00:07:27,720take some time for yourself to 19600:07:28,320 --> 00:07:30,800shift back into a more 19700:07:30,800 --> 00:07:33,440centered, grounded, regulated state in 19800:07:33,440 --> 00:07:34,880your nervous system. So you're back in 19900:07:34,880 --> 00:07:36,600calm authority, you're back in that 20000:07:36,600 --> 00:07:39,200connected awareness, and that comes 20100:07:39,200 --> 00:07:42,160through power pauses. So power pauses 20200:07:42,160 --> 00:07:43,560are little mindful moments throughout the 20300:07:43,560 --> 00:07:45,840day where you are tuning into yourself. 20400:07:45,840 --> 00:07:47,480You're shifting out of the head into the 20500:07:47,480 --> 00:07:49,560heart, right?Going from the mind to the 20600:07:49,560 --> 00:07:51,320body, and the body is the seat of your 20700:07:51,320 --> 00:07:53,600intelligence. And so you're in a in a 20800:07:53,600 --> 00:07:56,160sense, no, in essence, there we go. 20900:07:56,640 --> 00:07:59,280You are taking control of your 21000:07:59,280 --> 00:08:01,760focus. You are where your attention is. 21100:08:02,160 --> 00:08:03,920And especially if you're having an 21200:08:03,960 --> 00:08:06,200anxious day or a sad day, we tend to 21300:08:06,200 --> 00:08:08,560focus there, right?And so when we take a 21400:08:08,560 --> 00:08:11,160power pause. That's literally just taking 21500:08:11,160 --> 00:08:12,960a time out and whatever that is for you. 21600:08:12,960 --> 00:08:14,360Maybe you dance, maybe you shake, maybe 21700:08:14,360 --> 00:08:16,080you go outside with the dog, maybe you go 21800:08:16,080 --> 00:08:18,160for a little jog around the block, maybe 21900:08:18,160 --> 00:08:19,800you bounce on a trampoline, maybe you use 22000:08:19,800 --> 00:08:21,720one of your, you know, many different 22100:08:21,720 --> 00:08:23,440tools that you have kicking around the 22200:08:23,440 --> 00:08:24,760house and you just have some time for 22300:08:24,760 --> 00:08:26,640yourself. OK, So what we're doing there 22400:08:26,640 --> 00:08:29,520is is quieting. 22500:08:29,760 --> 00:08:30,960It's kind of like, you know, when you're 22600:08:30,960 --> 00:08:32,800on a long international flight and they 22700:08:33,040 --> 00:08:34,640they feed everybody and then they take 22800:08:34,640 --> 00:08:35,680the lights down and they're like, 22900:08:35,680 --> 00:08:38,560everyone have a nap now. It's like 23000:08:38,600 --> 00:08:41,400that. We went to Japan in November and I 23100:08:41,400 --> 00:08:43,840was like, is this, is this, are we having 23200:08:43,840 --> 00:08:46,320nap time?Like, this is great. They feed 23300:08:46,320 --> 00:08:47,800you and then they're like, lay down for a 23400:08:47,800 --> 00:08:50,720little rest. And so and 23500:08:50,720 --> 00:08:52,400you can have a rest, right, if that's 23600:08:52,400 --> 00:08:54,880your jam. OK. So power pauses. So we have 23700:08:54,880 --> 00:08:56,880move your body, morning routine, power 23800:08:56,880 --> 00:08:58,560pauses. So now we're, you know, we're 23900:08:58,560 --> 00:08:59,1000cruising altitude and it's like, you 24000:08:59,1000 --> 00:09:01,200know, on the plane, they bring you snacks 24100:09:01,200 --> 00:09:02,480periodically and they're like, would you 24200:09:02,480 --> 00:09:04,400like a drink?And then you're like, of 24300:09:04,400 --> 00:09:06,320course, I would love a fizzy water. Thank 24400:09:06,320 --> 00:09:08,320you so much. And so it's that like 24500:09:08,480 --> 00:09:10,560dripping it throughout the day, right?And 24600:09:10,560 --> 00:09:13,280and I want to keep my analogy. 24700:09:13,280 --> 00:09:14,920Actually, let's put the analogy in here 24800:09:14,920 --> 00:09:16,200because I'm talking about it and it's 24900:09:16,200 --> 00:09:17,760going to work well. So #4 25000:09:18,640 --> 00:09:21,520hydration and nourishment throughout the 25100:09:21,520 --> 00:09:24,160day. OK, so this is really important. I 25200:09:24,160 --> 00:09:26,560know when you get in a flow state or 25300:09:26,560 --> 00:09:28,360you're hyper fixated on something, you 25400:09:28,360 --> 00:09:30,800probably forget to even pee, let alone 25500:09:30,800 --> 00:09:33,520drink enough water or eat consistently 25600:09:33,520 --> 00:09:35,760throughout the day. OK, so I know that 25700:09:35,760 --> 00:09:37,800it's OK. I get that myself. I get that 25800:09:37,800 --> 00:09:39,960myself because it's a thing, right? 25900:09:39,960 --> 00:09:41,760Typically we kind of just power through 26000:09:41,880 --> 00:09:43,840until we realize, like, I feel a little 26100:09:43,840 --> 00:09:45,800bit funny and you're just powered on oat 26200:09:45,800 --> 00:09:47,880milk lattes and like the 3 1/2 almonds 26300:09:47,880 --> 00:09:50,480that you found. And so hydration is very 26400:09:50,480 --> 00:09:52,320key, but especially in integrating 26500:09:52,360 --> 00:09:53,960electrolytes. So it's important for you 26600:09:53,960 --> 00:09:55,800to be fully hydrated by replenishing your 26700:09:55,800 --> 00:09:57,840electrolytes, especially if you are 26800:09:57,840 --> 00:09:58,960moving your body and you're getting 26900:09:58,960 --> 00:10:00,800sweaty, OK. And if you're a warm person 27000:10:00,800 --> 00:10:02,400or you like me and you live in a warm 27100:10:02,400 --> 00:10:03,720climate and you're sweating like right 27200:10:03,720 --> 00:10:05,1000now, it's very important for you to 27300:10:05,1000 --> 00:10:08,960replenish those. OK. So you know, 27400:10:08,960 --> 00:10:10,680maybe the liquid IV, there's a bunch of 27500:10:10,680 --> 00:10:12,560different products that are really great 27600:10:12,560 --> 00:10:13,760and just make sure that they don't have a 27700:10:13,760 --> 00:10:16,360load of sugar, OK. So making sure you're 27800:10:16,360 --> 00:10:19,040hydrated. And then having 27900:10:19,200 --> 00:10:21,440snacks throughout the day so that you can 28000:10:21,440 --> 00:10:23,680keep your blood sugar level. I don't know 28100:10:23,680 --> 00:10:25,920about you, but when my blood sugar drops, 28200:10:26,240 --> 00:10:28,680I feel anxious. And it actually is 28300:10:28,680 --> 00:10:30,480scientifically valid because when your 28400:10:30,480 --> 00:10:32,720blood sugar goes down, it's a potential 28500:10:32,720 --> 00:10:34,880threat to your body. And so it activates 28600:10:34,880 --> 00:10:36,640the sympathetic fight, flight, freeze, 28700:10:36,960 --> 00:10:39,520fawn response. So it can trigger anxiety 28800:10:39,520 --> 00:10:41,760in those of us who are prone to it. So 28900:10:41,840 --> 00:10:44,120really important is that we are eating 29000:10:44,240 --> 00:10:47,120really solid protein rich, you know, 29100:10:47,120 --> 00:10:48,840healthy fats throughout the day. In 29200:10:48,840 --> 00:10:50,400particular, we want to make sure that 29300:10:50,400 --> 00:10:52,320we're getting magnesium. So magnesium is 29400:10:52,320 --> 00:10:54,400calming and relaxing. So magnesium that's 29500:10:54,400 --> 00:10:56,880like spinach and almonds as well as 29600:10:56,880 --> 00:10:58,600getting your omega threes and that might 29700:10:58,600 --> 00:11:00,560be through, you know, supplementation or 29800:11:00,560 --> 00:11:02,320it might be through nuts and flax seeds 29900:11:02,320 --> 00:11:04,520or fish oils if that's your thing. And 30000:11:04,520 --> 00:11:06,120then having solid protein throughout the 30100:11:06,120 --> 00:11:07,840day so that you are just and again that 30200:11:07,840 --> 00:11:09,240doesn't necessarily have to be animal 30300:11:09,240 --> 00:11:11,280protein, it can be whatever. Your body 30400:11:11,280 --> 00:11:12,880likes, but just having those throughout 30500:11:12,880 --> 00:11:14,240the day, right?It's kind of let's keep 30600:11:14,240 --> 00:11:15,920with our plane analogy, how they 30700:11:15,920 --> 00:11:17,600periodically come and give you snacks. 30800:11:17,600 --> 00:11:19,360Not great snacks on the plane, but you 30900:11:19,360 --> 00:11:20,800get the idea. They want to keep you fed 31000:11:20,920 --> 00:11:23,520and happy and you know, something to do 31100:11:23,520 --> 00:11:26,080when you're on a long flight. OK, And so 31200:11:26,880 --> 00:11:29,400that was so we're up to #4. #5 31300:11:30,160 --> 00:11:32,240is let's keep our plane analogy. OK, so 31400:11:32,240 --> 00:11:33,400you're on the plane and you're getting 31500:11:33,400 --> 00:11:34,720close to the destination and then you 31600:11:34,720 --> 00:11:36,800notice them beginning to prepare for the 31700:11:36,800 --> 00:11:39,320descent. Flight attendants, please 31800:11:39,320 --> 00:11:40,640prepare for landing. And so then they 31900:11:40,640 --> 00:11:41,960start doing things and then they come 32000:11:41,960 --> 00:11:43,360around and they tell you to put the seat 32100:11:43,360 --> 00:11:44,880up and put the tray away and please put 32200:11:44,880 --> 00:11:47,840your bag back underneath and then you can 32300:11:47,840 --> 00:11:49,680feel the plane decelerating. You can feel 32400:11:49,680 --> 00:11:52,640it begin to slow down that 32500:11:52,640 --> 00:11:55,480landing routine and ritual of the 32600:11:55,480 --> 00:11:57,120plane before we actually get anywhere 32700:11:57,120 --> 00:11:59,580near the gate. That slowing process is 32800:11:59,580 --> 00:12:02,060what your evening experience is in your 32900:12:02,060 --> 00:12:03,820body, right?Especially if you're just 33000:12:04,940 --> 00:12:07,260powering through the day, running on 33100:12:07,260 --> 00:12:09,980caffeine and cortisol and just like all 33200:12:10,100 --> 00:12:13,100through the day. Those of you 33300:12:13,100 --> 00:12:14,940watching on YouTube just saw a really 33400:12:14,940 --> 00:12:16,980funny face I just made. If you're 33500:12:16,980 --> 00:12:18,580listening just to the podcast, just 33600:12:18,580 --> 00:12:20,380imagine I look like kind of crazy. 33700:12:21,100 --> 00:12:23,660Anyways, evening 33800:12:23,660 --> 00:12:26,460experience. A slowing down process for 33900:12:26,460 --> 00:12:29,180the body and the mind to prepare you for 34000:12:29,220 --> 00:12:31,740a deep, restful, rejuvenating sleep. 34100:12:32,140 --> 00:12:34,500And it's essentially that deceleration 34200:12:34,500 --> 00:12:37,300process, right?And so, so important 34300:12:37,300 --> 00:12:40,220because your sleep is so important 34400:12:40,220 --> 00:12:42,140and. You know, it could have been its own 34500:12:42,140 --> 00:12:44,860category because of how restorative it is 34600:12:44,860 --> 00:12:47,100for the brain and for the body, but it's 34700:12:47,100 --> 00:12:48,940part of the evening experience. So I'll 34800:12:48,940 --> 00:12:51,220just give it a give it a shout out right 34900:12:51,220 --> 00:12:53,580here. Right now is that making sure that 35000:12:53,580 --> 00:12:56,220you have a set bedtime, your 35100:12:56,220 --> 00:12:59,100body, your your circadian rhythm loves 35200:12:59,100 --> 00:13:00,620consistency. That's why it's called 35300:13:00,620 --> 00:13:02,580rhythm and it's rhythmic, right?It's it's 35400:13:02,580 --> 00:13:05,500got a pattern to it. And so making sure 35500:13:05,500 --> 00:13:07,340that you, you know, do your best to stick 35600:13:07,340 --> 00:13:09,260to that and you're reducing your screen 35700:13:09,260 --> 00:13:11,580time, you're unwinding, not drinking too 35800:13:11,580 --> 00:13:13,180much, but maybe you have a nice unwind 35900:13:13,180 --> 00:13:15,780tea or something like unwind tea at the 36000:13:15,780 --> 00:13:17,260end of the day so that you can settle 36100:13:17,260 --> 00:13:19,820yourself down, maybe reading, journaling, 36200:13:19,820 --> 00:13:22,500yoga, whatever. OK, so evening experience 36300:13:22,500 --> 00:13:24,420so important to prep you for beautiful 36400:13:24,420 --> 00:13:27,340sleep. And then here what we want to 36500:13:27,340 --> 00:13:30,220make sure to do is. As 36600:13:30,220 --> 00:13:32,260we navigate. So now you know we're going 36700:13:32,260 --> 00:13:35,260to leave the plane analogy here. Wait 36800:13:36,700 --> 00:13:39,58012345678. OK, 36900:13:39,580 --> 00:13:41,420well yeah, let's we'll make sleep its own 37000:13:41,420 --> 00:13:42,940cause I accidentally put power pauses 37100:13:42,940 --> 00:13:43,420twice. 37200:13:46,060 --> 00:13:47,660So we have the evening, evening 37300:13:47,660 --> 00:13:50,460experience and then making sure that you 37400:13:50,460 --> 00:13:53,020are getting enough solid quality rest, 37500:13:53,020 --> 00:13:55,100right?Because. That's where the protein 37600:13:55,100 --> 00:13:56,540rich snacks throughout the day, because 37700:13:56,540 --> 00:13:58,940people with spikes in their cortisol will 37800:13:58,940 --> 00:14:00,580typically wake between 1:00 and 3:00 in 37900:14:00,780 --> 00:14:01,820the morning. If you're waking up 38000:14:01,820 --> 00:14:03,660consistently at that time, that might 38100:14:03,660 --> 00:14:05,460mean that you need to eat more fats and 38200:14:05,980 --> 00:14:08,620protein later on in the day so that we 38300:14:08,620 --> 00:14:10,300can keep you satiated all throughout the 38400:14:10,300 --> 00:14:12,340night and that you're not waking up with 38500:14:12,340 --> 00:14:15,340that AM anxiety, which is classic when 38600:14:15,340 --> 00:14:17,260people have higher cortisol levels 38700:14:17,500 --> 00:14:20,060because of anxiety or or constant 38800:14:20,060 --> 00:14:22,740stress, OK. All right, so we have move 38900:14:22,740 --> 00:14:25,580your body, morning routine, power pauses, 39000:14:26,060 --> 00:14:28,780evening experience, sleep, 39100:14:29,620 --> 00:14:32,460OK, so sleep, snacks and hydration 39200:14:32,940 --> 00:14:35,580and then fierce 39300:14:36,060 --> 00:14:39,020self compassion. So self compassion 39400:14:39,020 --> 00:14:40,940is a combination of three things is 39500:14:40,940 --> 00:14:42,740mindfulness. It's an awareness of what 39600:14:42,740 --> 00:14:45,500our focus is on in that present moment as 39700:14:45,500 --> 00:14:47,620well as common humanity and recognizing 39800:14:47,620 --> 00:14:49,660that you know what a lot of people 39900:14:49,660 --> 00:14:52,060experience these things and. It's not 40000:14:52,060 --> 00:14:53,780abnormal for us to get really stressed 40100:14:53,780 --> 00:14:55,900out or get really overwhelmed. And 40200:14:56,540 --> 00:14:58,860it's really, you know, it's quite normal 40300:14:58,860 --> 00:15:01,100to make mistakes or whatever, because in 40400:15:01,100 --> 00:15:02,700our mind, especially in a stressed mind, 40500:15:02,700 --> 00:15:04,500it gets hyper fixated on the mistakes and 40600:15:04,500 --> 00:15:06,220the problems. And so having that 40700:15:06,220 --> 00:15:08,140recognition and taking a step back of 40800:15:08,140 --> 00:15:10,140like, oh, well, yeah, this happens, this 40900:15:10,140 --> 00:15:11,980is normal. It's OK, OKSo 41000:15:12,860 --> 00:15:15,420fear self-compassion is mindfulness, 41100:15:15,980 --> 00:15:18,460common humanity and kindness. And The 41200:15:18,460 --> 00:15:19,900thing is, is that when we're experiencing 41300:15:19,900 --> 00:15:21,100stress, we're hardwired for the 41400:15:21,100 --> 00:15:23,540negativity bias, fixated on the faults, 41500:15:23,540 --> 00:15:25,900the flaws, the problems. It can be really 41600:15:25,900 --> 00:15:27,620challenging for us to be at all gentle 41700:15:27,620 --> 00:15:30,260with ourselves. And so really that's 41800:15:30,260 --> 00:15:32,940where it's so important for us to make 41900:15:32,940 --> 00:15:34,820sure that we are practicing this fierce 42000:15:34,820 --> 00:15:37,060self-compassion. And that's it's such an 42100:15:37,060 --> 00:15:39,180interesting distinction because there's 42200:15:39,260 --> 00:15:40,660within that fierceness there's a 42300:15:40,660 --> 00:15:43,660tenderness, but also that boundary and 42400:15:43,660 --> 00:15:46,380that intentionality. And so 42500:15:46,380 --> 00:15:48,220I'm listening to a book about this, so 42600:15:48,220 --> 00:15:50,700more to come on on self-compassion. But 42700:15:51,180 --> 00:15:53,180it's really important and it's actually 42800:15:53,180 --> 00:15:56,140the antidote to stress 42900:15:56,220 --> 00:15:58,940and anxiety and sadness is 43000:15:58,940 --> 00:16:00,660learning to be patient and loving with 43100:16:00,660 --> 00:16:03,100ourself. Because when we are taking our 43200:16:03,100 --> 00:16:04,620power pauses and we're coming out of the 43300:16:04,620 --> 00:16:06,100head and into the mind, it's easier, 43400:16:06,540 --> 00:16:09,100easier, not easy sometimes, but 43500:16:09,100 --> 00:16:11,420easier for us to access that higher 43600:16:11,420 --> 00:16:14,060wisdom and that inner guidance. That is 43700:16:14,060 --> 00:16:16,300compassion. That is kindness. That is 43800:16:16,300 --> 00:16:18,740understanding that things happen, right. 43900:16:18,740 --> 00:16:20,940And so it's so important. I was freaking 44000:16:20,940 --> 00:16:22,180out that I didn't have my mic on, but 44100:16:22,180 --> 00:16:23,980we're good. It's so important that we 44200:16:23,980 --> 00:16:26,180practice the same level of care and 44300:16:26,180 --> 00:16:28,380tending and tenderness with 44400:16:28,380 --> 00:16:30,700ourselves as we do with other people. 44500:16:31,820 --> 00:16:34,580OK, so that's #7. And 44600:16:34,580 --> 00:16:37,540then so fear self compassion. And 44700:16:37,540 --> 00:16:40,060then really the last one 44800:16:40,060 --> 00:16:43,020is the power of know. 44900:16:43,860 --> 00:16:45,900And the power of no is 45000:16:46,780 --> 00:16:49,260learning to set boundaries for ourself 45100:16:49,340 --> 00:16:51,220and learning that no is a complete 45200:16:51,220 --> 00:16:53,500sentence and learning that we can take a 45300:16:53,500 --> 00:16:56,220power pause, especially this happened, 45400:16:56,220 --> 00:16:57,740you know, recently. We can get, we can 45500:16:57,740 --> 00:16:59,420get caught up in an idea and we're really 45600:16:59,420 --> 00:17:01,420excited about it and and we start, you 45700:17:01,420 --> 00:17:03,580know, saying, you know, committing to 45800:17:03,580 --> 00:17:05,420things. And then we have a moment after 45900:17:05,420 --> 00:17:06,500and we realize, is that, is 46000:17:10,100 --> 00:17:12,980that what I really want to do?And so it's 46100:17:12,980 --> 00:17:15,820a recognition that as we learn more about 46200:17:15,820 --> 00:17:18,700yourself, you can, you can say, 46300:17:18,940 --> 00:17:21,020wow, that's a great idea. Give me some 46400:17:21,020 --> 00:17:22,860time to think about it. And then you can 46500:17:22,860 --> 00:17:24,780think about it because many of us are 46600:17:24,780 --> 00:17:26,780people pleasers in this community, right. 46700:17:26,780 --> 00:17:29,420We were especially women or that were, 46800:17:29,420 --> 00:17:31,220you know, identify as women. We tend to 46900:17:31,260 --> 00:17:33,340be like very, yes, sure, that's that 47000:17:33,340 --> 00:17:35,500works for me. And we can figure we try to 47100:17:35,500 --> 00:17:37,740support and show up and give because. 47200:17:38,100 --> 00:17:39,380That's loving, that's kind, that's 47300:17:39,380 --> 00:17:40,620beautiful. But it's so important that we 47400:17:40,620 --> 00:17:42,620have a boundary around that in a way that 47500:17:42,620 --> 00:17:45,100feels good to you, right?And so 47600:17:45,580 --> 00:17:48,460learning how to to honor yourself, 47700:17:48,460 --> 00:17:50,500which is for yourself compassion, to 47800:17:51,660 --> 00:17:54,060do something that, you know, is a 47900:17:54,060 --> 00:17:56,180beautiful reciprocal relationship, that's 48000:17:56,180 --> 00:17:57,740a compromise that that works for 48100:17:57,740 --> 00:17:59,940everyone. And that feels really good to 48200:17:59,980 --> 00:18:02,740be able to assert yourself in the moment 48300:18:02,740 --> 00:18:05,580to say. OK, actually let me just think on 48400:18:05,580 --> 00:18:07,500that and then come back and do, are you a 48500:18:07,580 --> 00:18:09,980yes, are you a yes, yes, yes 48600:18:10,460 --> 00:18:12,380Or do you have questions or do you need 48700:18:12,380 --> 00:18:14,380time or are you a no, right. And so 48800:18:14,380 --> 00:18:16,300that's part of the fear self-compassion 48900:18:16,300 --> 00:18:18,700is, is learning to have that boundary in 49000:18:18,700 --> 00:18:21,020that line and say no. And that can be 49100:18:21,020 --> 00:18:23,180really challenging, especially when you 49200:18:23,180 --> 00:18:25,020pride yourself on being able to do it 49300:18:25,020 --> 00:18:27,980all, which I definitely 49400:18:28,460 --> 00:18:31,260used to, not going to lie, so. 49500:18:31,980 --> 00:18:34,060Really that's so important. That's so 49600:18:34,060 --> 00:18:37,020important. And the the last thing is 49700:18:37,580 --> 00:18:39,340actually and and this probably could fit 49800:18:39,340 --> 00:18:42,260into all of them in any in in a way is 49900:18:42,260 --> 00:18:44,700that actually this works for this one is 50000:18:44,700 --> 00:18:46,140that when we're in that moment when we 50100:18:46,140 --> 00:18:48,540are we're feeling oh, I don't know what 50200:18:48,540 --> 00:18:51,180should I do the power of now 50300:18:52,220 --> 00:18:53,740and it's so important for us to be 50400:18:53,740 --> 00:18:56,140present in the now. And 50500:18:56,180 --> 00:18:58,780when we have these challenges, right, 50600:18:58,780 --> 00:19:01,220anxiety will tend to pull us forward into 50700:19:01,660 --> 00:19:04,380worry or anticipation or fear or doubt 50800:19:04,380 --> 00:19:06,460about the future. And depression will 50900:19:06,460 --> 00:19:08,900tend to pull us back into rumination and 51000:19:08,900 --> 00:19:10,740frustration about mistakes, about the 51100:19:10,780 --> 00:19:13,540past. And so it's so important to bring 51200:19:13,540 --> 00:19:15,820yourself into the now so we can make that 51300:19:15,820 --> 00:19:17,820aligned decision for whatever that is for 51400:19:17,820 --> 00:19:19,580you or just be present with whatever's 51500:19:19,580 --> 00:19:21,180happening. And that's really essentially 51600:19:21,460 --> 00:19:24,060a power pause, right?And so. Those are 51700:19:24,060 --> 00:19:25,500what I wanted to share with you this 51800:19:25,500 --> 00:19:27,900morning. This morning it's 1:30 in the 51900:19:27,900 --> 00:19:30,860afternoon. I don't know what it is today. 52000:19:32,620 --> 00:19:35,100So to review, move your body, morning 52100:19:35,100 --> 00:19:37,500routine, power pausing throughout the 52200:19:37,500 --> 00:19:40,460day, an evening unwind experience. 52300:19:40,460 --> 00:19:42,700Making sure to really have a beautiful, 52400:19:42,700 --> 00:19:45,660not rigid, but having some fluidity 52500:19:45,660 --> 00:19:48,060around your routine, around sleep, making 52600:19:48,060 --> 00:19:49,660sure that you are having yummy, healthy 52700:19:49,660 --> 00:19:51,300snacks throughout the day, and making 52800:19:51,300 --> 00:19:53,180sure that you're staying well hydrated. 52900:19:53,500 --> 00:19:56,300Having fear, self-compassion and learning 53000:19:56,300 --> 00:19:59,100the power of no. So 53100:19:59,500 --> 00:20:02,140those are the 8 natural ways for women 53200:20:02,140 --> 00:20:05,100over 40 and all humans truly. But that's 53300:20:05,100 --> 00:20:07,020tends to be who I support women and those 53400:20:07,020 --> 00:20:09,420that identify as women to ease anxiety 53500:20:09,420 --> 00:20:11,420naturally. And so I hope that these 53600:20:11,420 --> 00:20:13,020really landed for you. I hope maybe it 53700:20:13,020 --> 00:20:15,660was some reminders or from refreshers or 53800:20:15,660 --> 00:20:17,420some new insights for you. I really hope 53900:20:17,420 --> 00:20:18,860that I'd love to hear what landed for 54000:20:18,860 --> 00:20:20,940you. And again, if you are wanting more 54100:20:20,940 --> 00:20:23,100insight into where you're at currently. 54200:20:23,420 --> 00:20:25,060And a plan to get you to where you want 54300:20:25,060 --> 00:20:26,900to go so that you are thriving beyond 54400:20:26,900 --> 00:20:29,060anxiety. You're excelling in all areas of 54500:20:29,060 --> 00:20:30,700your life and your business and your work 54600:20:31,340 --> 00:20:33,660without completely losing yourself or 54700:20:33,660 --> 00:20:36,140sacrificing your sanity or compromising 54800:20:36,140 --> 00:20:37,980your well-being in the process. Then 54900:20:37,980 --> 00:20:39,980definitely check out the high functioning 55000:20:39,980 --> 00:20:41,500breakthrough assessment, which will be 55100:20:41,500 --> 00:20:43,900linked in the show notes. So again, thank 55200:20:43,900 --> 00:20:45,500you so much for being here. I honor your 55300:20:45,500 --> 00:20:47,260quest for learning and I honor you in 55400:20:47,260 --> 00:20:49,020your journey. And I know that sometimes 55500:20:49,020 --> 00:20:51,540being a human ain't a they. And I'm proud 55600:20:51,540 --> 00:20:52,860of you for doing it the way you're doing 55700:20:52,860 --> 00:20:54,300it. And thank you for listening, 55800:20:54,300 --> 00:20:56,980watching, being here. Oh, I almost forgot 55900:20:56,980 --> 00:20:59,820to do the power pause. Whoopsie. I was so 56000:20:59,820 --> 00:21:02,820excited. OK, so in every episode, 56100:21:02,820 --> 00:21:04,460typically not after I've wrapped 56200:21:04,460 --> 00:21:06,980everything up, but we do a 56300:21:07,340 --> 00:21:09,580power pause and remember how important 56400:21:09,580 --> 00:21:11,060they are and impactful they are. So now 56500:21:11,060 --> 00:21:13,740we're going to do. A 60 second 56600:21:13,900 --> 00:21:16,580power pause to calm anxiety fast in the 56700:21:16,580 --> 00:21:18,300moments when you haven't been doing the 56800:21:18,300 --> 00:21:19,700eight things we just talked about, which 56900:21:19,700 --> 00:21:21,820were totally inside the full episode of 57000:21:21,820 --> 00:21:23,180the show. When you haven't been doing 57100:21:23,180 --> 00:21:25,540those and you're feeling some kind of 57200:21:25,660 --> 00:21:27,980way, here's what we can do. Place one 57300:21:27,980 --> 00:21:29,380hand on your belly, one hand on your 57400:21:29,380 --> 00:21:32,300heart. Sit or stand tall. Inhale 57500:21:32,300 --> 00:21:34,900through your nose and exhale out through 57600:21:34,900 --> 00:21:36,540your mouth. Nice and slow. Make a slow, 57700:21:36,540 --> 00:21:37,380rumbly sound. 57800:21:40,860 --> 00:21:42,940Kind of sounds like voo. Ready. 57900:21:50,220 --> 00:21:53,180Soften it deeper from the belly. 58000:22:00,100 --> 00:22:01,980Your body, when we're experiencing 58100:22:01,980 --> 00:22:04,940anxiety, is seeking safety, and for the 58200:22:04,940 --> 00:22:07,540most part, you will be safe in the 58300:22:07,540 --> 00:22:09,300moment, right?Unless, of course, you're 58400:22:09,300 --> 00:22:12,060in that random situation. Hopefully you 58500:22:12,060 --> 00:22:14,180know other tools to navigate that that 58600:22:14,180 --> 00:22:16,380will keep you safe. But breathe in 58700:22:16,380 --> 00:22:18,900through your nose and breathe out and 58800:22:18,900 --> 00:22:20,940repeat to yourself. I am safe. 58900:22:23,580 --> 00:22:24,540I am here. 59000:22:26,620 --> 00:22:28,460It's OK to feel the way I feel 59100:22:31,100 --> 00:22:32,620again. I'm safe. 59200:22:34,300 --> 00:22:36,940I'm here. It's OK to 59300:22:36,940 --> 00:22:38,460feel the way I feel. One 59400:22:39,820 --> 00:22:42,620more time. I'm safe. 59500:22:43,900 --> 00:22:46,780I'm here. It's OK 59600:22:46,780 --> 00:22:48,900to feel the way I feel. 59700:22:51,420 --> 00:22:53,260Notice a shift in your body. Notice if 59800:22:53,260 --> 00:22:54,940you feel yourself more grounded, more 59900:22:54,940 --> 00:22:56,860steady, more anchored, more 60000:22:57,740 --> 00:22:59,260in your body and not in the 60100:23:01,020 --> 00:23:03,740of the mind. So that was a little power 60200:23:03,740 --> 00:23:05,220pause. You just learned that that's one 60300:23:05,220 --> 00:23:07,100of the eight ways to naturally ease 60400:23:07,100 --> 00:23:08,780anxiety. If you've been listening to the 60500:23:08,780 --> 00:23:10,340full episode of the Movement, Mind and 60600:23:10,340 --> 00:23:11,540Meaning podcast, or if you're just 60700:23:11,540 --> 00:23:13,420watching this alone on YouTube, make sure 60800:23:13,420 --> 00:23:16,060to go ahead and listen to or watch the 60900:23:16,060 --> 00:23:18,220full episode, which will give you so many 61000:23:18,220 --> 00:23:19,740more tips and Nuggets that will be linked 61100:23:19,740 --> 00:23:21,180in the show notes. And if you're 61200:23:21,180 --> 00:23:22,540listening and watching to the full 61300:23:22,540 --> 00:23:25,180episode, thank you for being here. Thank 61400:23:25,180 --> 00:23:26,620you for being part of this incredibly, 61500:23:26,860 --> 00:23:28,860incredible community and doing this work 61600:23:28,860 --> 00:23:31,300to thrive beyond depression and anxiety 61700:23:31,300 --> 00:23:33,140using these mind and body tools. I honor 61800:23:33,140 --> 00:23:34,940you. I love you. I'm so grateful for you. 61900:23:35,260 --> 00:23:36,740If you're curious about the breakthrough 62000:23:36,740 --> 00:23:38,140assessment, make sure to check that out 62100:23:38,140 --> 00:23:39,940in the show notes. And I will see you 62200:23:39,980 --> 00:23:42,500next week for the next episode of The 62300:23:42,500 --> 00:23:44,740Movement, Mind and Meaning podcast. 62400:23:44,780 --> 00:23:47,260Sending you so much love and Aloha. Bye, 62500:23:47,620 --> 00:23:47,740bye.