E48: Morning Anxiety SOS: Quick Fixes for a Restful Sleep and Peaceful Start

Tired of starting your day with a jolt of anxiety? In this episode of The Purposeful Powerhouse Podcast, we uncover the truth about morning anxiety, including: 3 common mistakes that might be making it worse 3 simple shifts to improve your sleep tonight and wake up refreshed Why morning anxiety happens and how to prevent it Cultivate calm on command in just 2 minutes with "The Anxiety & Stress Reset"! Next live round starts 1/13 Grab your spot here to join us for this live and interactive experience: https://www.megan-nolan.com/resetjan  #MorningAnxiety, #MentalHealthMatters, #StressRelief, #AnxietySupport, #MindfulLiving, #SelfCareTips, #CalmMind, #BetterSleep, #MorningRoutine, #StressFreeLife, #WellnessJourney, #MindBodyConnection, #HolisticHealing, #InnerCalm, #MentalWellbeing, #HealthyHabits, #StressManagement, #PodcastLife,#PersonalGrowth, #AnxietyRelief   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! 100:00:00,080 --> 00:00:02,960Hello and welcome to a movement of 200:00:02,960 --> 00:00:05,120people who care so much about how they 300:00:05,120 --> 00:00:06,960feel that they make time and space for 400:00:06,960 --> 00:00:09,200themselves every day. I'm the leader of 500:00:09,200 --> 00:00:10,880this movement and the host of this 600:00:10,880 --> 00:00:13,440podcast. My name is Megan Nolan. I'm a 700:00:13,440 --> 00:00:15,280personal trainer, a yoga instructor, a 800:00:15,280 --> 00:00:16,800mental fitness coach, a best-selling 900:00:16,800 --> 00:00:18,560author, an award-winning speaker, and 1000:00:18,960 --> 00:00:20,840also someone who navigates the ups, downs 1100:00:20,840 --> 00:00:22,120and all arounds of mental health 1200:00:22,120 --> 00:00:24,720challenges. So. That's what this 1300:00:24,720 --> 00:00:27,160podcast is all about. Life giving you the 1400:00:27,160 --> 00:00:29,040tools to live, move, and breathe and show 1500:00:29,040 --> 00:00:30,480up on purpose as the purposeful 1600:00:30,480 --> 00:00:32,920powerhouse that you are. So let's jump 1700:00:32,920 --> 00:00:35,120into today's episode that will help you 1800:00:35,200 --> 00:00:37,921to do that. Hello. 1900:00:37,921 --> 00:00:40,641Hello, and welcome back to the Purposeful 2000:00:40,641 --> 00:00:43,361Powerhouse Podcast. Today, we're talking 2100:00:43,361 --> 00:00:45,521about morning anxiety. 2200:00:46,241 --> 00:00:48,841How you can hit snooze on the anxiety 2300:00:48,841 --> 00:00:51,721alarm clock and wake up feeling refreshed 2400:00:51,721 --> 00:00:54,001and energized. Not like you are bang, 2500:00:54,001 --> 00:00:55,201bang, bang, bang, bang in the middle of 2600:00:55,201 --> 00:00:56,561running a marathon and your heart's 2700:00:56,641 --> 00:00:58,561pounding and your stomach is flipping. 2800:00:59,041 --> 00:01:01,601No, not ideal way to wake up, right?We're 2900:01:01,601 --> 00:01:03,361going to talk about 3 mistakes that you 3000:01:03,361 --> 00:01:05,281might be making that I sure was that are 3100:01:05,281 --> 00:01:07,121actually potentially contributing to 3200:01:07,121 --> 00:01:08,841that, as well as three simple shifts that 3300:01:08,841 --> 00:01:10,961you can make. But before we jump into 3400:01:10,961 --> 00:01:13,921that, Speaking of. Feeling a little 3500:01:13,921 --> 00:01:16,561more anxious and stressed. Many of us are 3600:01:16,641 --> 00:01:18,561right now. There's a lot going on in the 3700:01:18,561 --> 00:01:21,121world. And look who's coming around the 3800:01:21,121 --> 00:01:22,961corner. Ho, ho, ho. Here come the 3900:01:22,961 --> 00:01:25,441holidays, which in and of themselves are 4000:01:25,441 --> 00:01:28,161often very stressful for people. So 4100:01:28,321 --> 00:01:31,201I put my little thinking cap on 4200:01:31,201 --> 00:01:33,921and realized that. It was 4300:01:33,921 --> 00:01:35,681time for me to create something that 4400:01:35,681 --> 00:01:38,321really brings together my 19 years of 4500:01:38,561 --> 00:01:40,401personal training and yoga, my three 4600:01:40,401 --> 00:01:42,401years of being a mental fitness coach, 4700:01:42,401 --> 00:01:45,281and my lifetime of navigating 4800:01:45,281 --> 00:01:46,961anxiety and depression, and create 4900:01:46,961 --> 00:01:49,521something that is literally, I believe, 5000:01:49,521 --> 00:01:52,082revolutionary, that gives you the tools 5100:01:52,082 --> 00:01:55,042to shift your inner state and cultivate 5200:01:55,042 --> 00:01:57,442calm in any situation in 5300:01:57,442 --> 00:01:59,882literally 2 minutes and 5400:01:59,882 --> 00:02:02,482so. The anxiety and stress 5500:02:02,482 --> 00:02:05,042reset formula was born. I'm 5600:02:05,282 --> 00:02:07,762very, very excited about it because not 5700:02:07,762 --> 00:02:10,002only is it simple, not only is it step by 5800:02:10,002 --> 00:02:12,402step, not only is it easy to follow, it's 5900:02:12,402 --> 00:02:14,562not adding more to your plate, it's 6000:02:14,642 --> 00:02:17,002adding a tool to navigate everything 6100:02:17,002 --> 00:02:19,522that's already there. And really 6200:02:19,522 --> 00:02:21,962beginning to empower you 6300:02:22,562 --> 00:02:25,402with tools that you can use in any 6400:02:25,402 --> 00:02:27,682situation. Some of them are literally so 6500:02:27,682 --> 00:02:30,322ninja that you are going to feel so like 6600:02:30,642 --> 00:02:33,202you have a handle on life like no other 6700:02:33,522 --> 00:02:35,522and really shift things for you in the 6800:02:35,522 --> 00:02:37,242moment. Right. Because literally that's 6900:02:37,242 --> 00:02:38,922what we have. Each moment, the waves of 7000:02:38,922 --> 00:02:41,202life are going to keep coming and they 7100:02:41,362 --> 00:02:43,762sometimes get bigger, right?We see that, 7200:02:43,762 --> 00:02:46,402we know that. And so think of this as 7300:02:46,402 --> 00:02:48,322your surfboard to surf the waves to 7400:02:48,322 --> 00:02:50,002navigate these tools that you're going to 7500:02:50,002 --> 00:02:52,962learn. To how to do this, how to take a 7600:02:52,962 --> 00:02:55,602power pause are so, so incredible. 7700:02:56,002 --> 00:02:57,762And since this is the first time I'm 7800:02:57,762 --> 00:03:00,042doing this, I'm doing it live. So there's 7900:03:00,042 --> 00:03:02,322an added layer of accountability and 8000:03:02,322 --> 00:03:04,003support and encouragement and community 8100:03:04,003 --> 00:03:06,243and access to me for the five days that 8200:03:06,243 --> 00:03:08,723we're doing that. In addition to lifetime 8300:03:08,723 --> 00:03:11,363access to all of the incredible assets 8400:03:11,363 --> 00:03:13,683and components of the reset itself, as 8500:03:13,683 --> 00:03:15,683well as the bonuses, of which there are 8600:03:15,683 --> 00:03:18,563three incredible ones, you can grab 8700:03:18,563 --> 00:03:21,443that. Right now and join us. We start on 8800:03:21,443 --> 00:03:23,123December 2nd. So if you're listening to 8900:03:23,123 --> 00:03:25,443this after that, reach out to me cause I 9000:03:25,443 --> 00:03:27,363will be doing it again. But if you would 9100:03:27,363 --> 00:03:28,843love to join us live, I would love to 9200:03:28,843 --> 00:03:30,163have you there. I would love to be able 9300:03:30,163 --> 00:03:31,643to share these tools with you and support 9400:03:31,643 --> 00:03:34,323you. The link to grab your spot is in the 9500:03:34,323 --> 00:03:36,483comments and the show notes because right 9600:03:36,483 --> 00:03:38,483now it's at a very special rate because 9700:03:38,483 --> 00:03:40,243it's the first time I'm doing this. So 9800:03:40,243 --> 00:03:42,643you'll get lifetime access or just that 9900:03:42,643 --> 00:03:44,803one time investment. So check it out. OK, 10000:03:44,803 --> 00:03:46,683so check it out. So let's go back to the 10100:03:46,683 --> 00:03:48,883anxiety alarm clock. It's a real thing. 10200:03:49,363 --> 00:03:52,243And when you're experiencing anxiety 10300:03:52,243 --> 00:03:55,123or stress, your nervous system is 10400:03:55,123 --> 00:03:57,923in an activated state, what is 10500:03:57,923 --> 00:04:00,403called the sympathetic state of fight, 10600:04:00,603 --> 00:04:03,443flight, freeze, fun, or I 10700:04:03,443 --> 00:04:04,923think that was it. Fight, flight, freeze, 10800:04:04,923 --> 00:04:06,563fun. No, that's it. I was going to add a 10900:04:06,563 --> 00:04:09,123new one there. No, not yet. 11000:04:09,523 --> 00:04:10,803I'm sure there will be more as we 11100:04:10,803 --> 00:04:13,483continue to evolve our understanding. And 11200:04:13,683 --> 00:04:15,363the understanding of the nervous system 11300:04:15,363 --> 00:04:18,164has evolvedA lot over the last 30 years 11400:04:18,164 --> 00:04:19,844with with the recognition that there's 11500:04:19,844 --> 00:04:21,764more than just fight or flight and rest 11600:04:21,764 --> 00:04:23,604or digest. There's different states of 11700:04:23,604 --> 00:04:25,844the nervous system that are all 11800:04:25,844 --> 00:04:27,964important, right?And a regulated nervous 11900:04:27,964 --> 00:04:30,164system is not calm all the time. It's a 12000:04:30,164 --> 00:04:32,324dynamic one that can respond to 12100:04:32,324 --> 00:04:34,364challenges and then come back if you had 12200:04:34,364 --> 00:04:36,524a rough day. you can come back to 12300:04:36,524 --> 00:04:38,124yourself, right?Without a bottle of wine 12400:04:38,124 --> 00:04:40,244and the whole thing and you know three 12500:04:40,244 --> 00:04:42,764seasons of a show. It's learning how to 12600:04:42,804 --> 00:04:44,724bring yourself back to that place of 12700:04:44,724 --> 00:04:47,124center and place of calm so that you are 12800:04:47,124 --> 00:04:49,924in a more regulated state, right?And that 12900:04:49,924 --> 00:04:52,244that resilient regulated state is called 13000:04:52,244 --> 00:04:54,524the stay in play, where we have the 13100:04:54,564 --> 00:04:56,964ability to rise up and do the thing, 13200:04:57,004 --> 00:04:58,484right?We have the energy, we have the get 13300:04:58,484 --> 00:05:01,284up and go, but it's a very grounded, 13400:05:01,284 --> 00:05:04,244centered, anchored way of doing those 13500:05:04,284 --> 00:05:06,724things. It's not aFrantic or frazzled. 13600:05:07,124 --> 00:05:09,884So it's that very much that in the 13700:05:09,884 --> 00:05:11,924middle lane, right. And from a polyvagal 13800:05:11,924 --> 00:05:13,604perspective that's in the green zone. 13900:05:13,604 --> 00:05:15,844It's in that sort that centered state of 14000:05:15,844 --> 00:05:17,764being of which you will learn lots more 14100:05:17,764 --> 00:05:19,164inside the reset. So make sure you join 14200:05:19,164 --> 00:05:21,564us in a way that's really empowering and 14300:05:21,564 --> 00:05:23,924and perspective shifting as well so. 14400:05:24,844 --> 00:05:26,764When we are already in that activated 14500:05:26,764 --> 00:05:29,044sympathetic state, when we wake up in the 14600:05:29,044 --> 00:05:30,805morning, how we wake up in the morning is 14700:05:30,805 --> 00:05:33,045that there's a natural rise of cortisol 14800:05:33,045 --> 00:05:34,805in your body. So cortisol is one of your 14900:05:34,805 --> 00:05:36,605main stress hormones and that's what gets 15000:05:36,605 --> 00:05:38,125you going. But if you're already 15100:05:38,125 --> 00:05:39,765dysregulated, think of it, you're already 15200:05:39,765 --> 00:05:41,285kind of running high, you're humming 15300:05:41,285 --> 00:05:42,805high, right?If you're on a scale of one 15400:05:42,805 --> 00:05:44,285to 10, you know, if you're already 15500:05:44,285 --> 00:05:45,685feeling anxious or stressed, you might be 15600:05:45,685 --> 00:05:48,485already up here at say A7 or an 8, 15700:05:48,645 --> 00:05:50,645right?And and that kind of tightly wound 15800:05:50,645 --> 00:05:52,285feel like a ball of elastics that's about 15900:05:52,285 --> 00:05:54,245to snap sort of feeling. And then your 16000:05:54,245 --> 00:05:55,685body in the morning just naturally 16100:05:55,685 --> 00:05:57,045increases cortisol to give you that 16200:05:57,045 --> 00:06:00,005little get up and go. It can feel like 16300:06:00,005 --> 00:06:02,765it gets activated even more. Whereas for 16400:06:02,765 --> 00:06:04,525other people that have a more steady 16500:06:04,525 --> 00:06:06,165state, say they're at like a, you know, 16600:06:06,165 --> 00:06:07,925one or two, they're kind of just at 16700:06:07,925 --> 00:06:10,325cruising altitude. That get up and go 16800:06:10,565 --> 00:06:12,245spike of cortisol just kind of feels 16900:06:12,245 --> 00:06:14,085like, oh, OK, here we go, new day. 17000:06:14,605 --> 00:06:16,005Whereas if you're already feeling 17100:06:16,005 --> 00:06:18,325anxious, it can feel like, holy shit Oh 17200:06:18,325 --> 00:06:21,285my God. And so. That is, you know, 17300:06:21,285 --> 00:06:24,245something that I experienced a lot for 17400:06:24,245 --> 00:06:26,485many years and admittedly would get 17500:06:26,485 --> 00:06:28,405really frustrated by and discouraged and 17600:06:28,405 --> 00:06:29,685disappointed. Like, why is this so 17700:06:29,685 --> 00:06:32,165happening?And so of course, me being me, 17800:06:32,405 --> 00:06:33,925I love to dive into things and 17900:06:33,925 --> 00:06:36,405understand. And so I started to look at. 18000:06:37,005 --> 00:06:39,845some of the things that I maybe was 18100:06:39,845 --> 00:06:42,005doing, no, I was doing and you may be 18200:06:42,005 --> 00:06:44,406doing, I 1000% was doing. 18300:06:45,046 --> 00:06:46,486I don't know if you are, but I'm bringing 18400:06:46,486 --> 00:06:47,846it to the table so you can take a 18500:06:47,926 --> 00:06:50,406compassionate, curious look at it. And 18600:06:50,406 --> 00:06:52,366that's really important, right?I'm going 18700:06:52,366 --> 00:06:53,686to stop there before I share the three 18800:06:53,686 --> 00:06:56,006mistakes. It's important that we 18900:06:56,846 --> 00:06:58,846look at these things about ourselves, 19000:06:58,886 --> 00:07:00,766everything about ourselves, and 19100:07:00,766 --> 00:07:02,326especially things that we find to be 19200:07:02,326 --> 00:07:04,486challenging through a lens of 19300:07:05,726 --> 00:07:07,926non-judgmental self-awareness, through a 19400:07:07,926 --> 00:07:10,566lens of curiosity, through a 19500:07:10,566 --> 00:07:12,646softer perspective, if you will, because 19600:07:12,646 --> 00:07:13,966I don't know about you, but you know, 19700:07:13,966 --> 00:07:16,246that committee in my head, aka the shitty 19800:07:16,246 --> 00:07:18,846committee, aka the saboteurs, aka the 19900:07:18,846 --> 00:07:20,486inner critic, aka the judge, 20000:07:21,526 --> 00:07:24,086is really good at being brutal and harsh. 20100:07:24,166 --> 00:07:25,686And oh, really, you still have this 20200:07:25,686 --> 00:07:27,326problem. Oh, you know, and that that 20300:07:27,326 --> 00:07:29,366tone, we all know that tone, right?We 20400:07:29,366 --> 00:07:31,606probably know people in real life that 20500:07:31,606 --> 00:07:33,406talk that way, but the way we speak to 20600:07:33,406 --> 00:07:36,046ourselves is,Can be rather 20700:07:36,046 --> 00:07:38,886critical. So when you look at these, when 20800:07:38,886 --> 00:07:41,286you look at this in yourself, can you be 20900:07:41,286 --> 00:07:43,286a little softer?Is all I'm inviting 21000:07:43,366 --> 00:07:45,846because these are challenges we all have, 21100:07:45,846 --> 00:07:47,606right?We all experience stress. We all 21200:07:47,606 --> 00:07:50,086experience anxiety. We all have those 21300:07:50,086 --> 00:07:52,686moments. But the way we interact with it, 21400:07:52,686 --> 00:07:55,366the way we speak about it, the way we 21500:07:55,446 --> 00:07:57,607fuel it or don't fuel it with our energy, 21600:07:57,607 --> 00:08:00,247the words we use around it, this is all a 21700:08:00,247 --> 00:08:02,807big part of the reset and the shift and 21800:08:02,967 --> 00:08:05,727the the work that I do. Because you know 21900:08:05,727 --> 00:08:07,687even I hear people all the time like, oh, 22000:08:07,687 --> 00:08:09,327women, you know when I tell them what I 22100:08:09,327 --> 00:08:10,887do about the movement that I'm leading, 22200:08:11,207 --> 00:08:14,127oh, women who struggle with anxiety. And 22300:08:14,127 --> 00:08:16,967I say, yes. people 22400:08:16,967 --> 00:08:19,047who navigate the challenges of anxiety 22500:08:19,047 --> 00:08:21,767are dealing with challenges. And I don't 22600:08:21,767 --> 00:08:23,847want to undermine or diminish because I 22700:08:23,847 --> 00:08:26,167know how hard and heavy they can be. But 22800:08:26,167 --> 00:08:28,847even calling it struggle with means 22900:08:28,847 --> 00:08:30,607there's a fight and there's a resistance. 23000:08:30,607 --> 00:08:32,247So it's it's just being aware of the 23100:08:32,247 --> 00:08:33,887words that we use because your words have 23200:08:33,887 --> 00:08:36,727power. And so that's 23300:08:36,727 --> 00:08:37,887one of the things actually. Well, why 23400:08:37,887 --> 00:08:39,007don't I start there?So one of the 23500:08:39,007 --> 00:08:41,047mistakes that I was making was that I was 23600:08:41,407 --> 00:08:43,847Defining myself by my anxiety. 23700:08:44,167 --> 00:08:46,567And when we deal with something a lot, we 23800:08:46,567 --> 00:08:48,807tend to relate ourselves to it quite a 23900:08:48,807 --> 00:08:51,687bit, right?You know, for example, 24000:08:52,007 --> 00:08:54,647I am an entrepreneur and for a long time 24100:08:54,647 --> 00:08:56,487I, you know, and I still do because it's 24200:08:56,487 --> 00:08:58,327one of the roles, but it's not who I am. 24300:08:58,327 --> 00:08:59,927So that's an important perspective shift. 24400:09:00,367 --> 00:09:02,487is defining myself by 24500:09:02,887 --> 00:09:05,567my role. And I'm an entrepreneur, I'm a 24600:09:05,567 --> 00:09:08,007small business owner, and and I am, but 24700:09:08,007 --> 00:09:10,087ultimately that's not who I am at my 24800:09:10,087 --> 00:09:11,768deepest core. And neither are you. You're 24900:09:11,768 --> 00:09:13,608not any of the roles that you play, any 25000:09:13,608 --> 00:09:16,408costumes that you wear, or any labels 25100:09:16,408 --> 00:09:18,928that have been put upon you or that 25200:09:18,928 --> 00:09:20,888you've chosen for yourself, or any 25300:09:20,888 --> 00:09:23,008diagnoses that you've received or that 25400:09:23,008 --> 00:09:24,888you have understood through your own 25500:09:24,888 --> 00:09:27,128research. Because I would just be 25600:09:27,128 --> 00:09:29,328constantly saying to myself and out loud, 25700:09:29,368 --> 00:09:31,368I'm anxious, I'mdepressed, I'm anxious, 25800:09:31,368 --> 00:09:34,168I'm depressed and defining myself 25900:09:34,168 --> 00:09:37,128by that because it was my reality. And 26000:09:37,128 --> 00:09:38,888I'm not undermining the fact that you 26100:09:38,888 --> 00:09:41,288might be feeling that way, or at times 26200:09:41,288 --> 00:09:44,088you do, but it's really important to 26300:09:44,328 --> 00:09:47,208have that that space between, right? 26400:09:47,208 --> 00:09:48,808Because that's our place of power is the 26500:09:48,808 --> 00:09:51,368space between things. And so being 26600:09:51,368 --> 00:09:53,128willing to look at it in a slightly 26700:09:53,128 --> 00:09:56,048different way and change your 26800:09:56,048 --> 00:09:58,608relationship to it, rather than I'm 26900:09:58,608 --> 00:10:01,048anxious,I'm feeling anxious. 27000:10:01,448 --> 00:10:03,528There's a beautiful proverb, it's in 27100:10:03,528 --> 00:10:05,128Gaelic, I believe it's from Ireland. When 27200:10:05,128 --> 00:10:06,768people ask people how they're doing and 27300:10:06,768 --> 00:10:08,488if they're feeling sad, they say sadness 27400:10:08,488 --> 00:10:11,048is upon me. And so it's kind of like that 27500:10:11,048 --> 00:10:13,248cloud that's over Eeyore's head, right? 27600:10:13,248 --> 00:10:15,688It's like it's it's nearby and it's 27700:10:15,928 --> 00:10:18,808affecting you, but it's not necessarily 27800:10:18,808 --> 00:10:21,208who you are. And like that dull ache that 27900:10:21,208 --> 00:10:22,608you feel, that's not who you are if 28000:10:22,608 --> 00:10:25,049you're feeling a little discouraged or a 28100:10:25,049 --> 00:10:27,769lot discouraged or whatever. It's again, 28200:10:27,769 --> 00:10:30,089creating that space and looking at how we 28300:10:30,089 --> 00:10:32,969speak about it. And because you know 28400:10:32,969 --> 00:10:35,529those words I am are so powerful, it's a 28500:10:35,529 --> 00:10:38,129claiming, it's a it's a stake in the 28600:10:38,129 --> 00:10:39,849ground of this is who I am. And you're 28700:10:39,849 --> 00:10:41,449saying that to your subconscious mind. 28800:10:41,769 --> 00:10:43,289And so that's a mistake that I was 28900:10:43,289 --> 00:10:45,049certainly making and and I invite you to 29000:10:45,049 --> 00:10:47,049make that shift. And that's a bonus shift 29100:10:47,049 --> 00:10:49,969is is how you're speaking about that, OK, 29200:10:49,969 --> 00:10:51,969and how you're you're even saying it to 29300:10:51,969 --> 00:10:54,009yourself and when you check in with 29400:10:54,009 --> 00:10:56,889yourself and. So that's one that I 29500:10:56,889 --> 00:10:59,689was certainly making. And I've already 29600:10:59,689 --> 00:11:02,409alluded to it, but to make to really 29700:11:02,409 --> 00:11:04,649highlight the fact that for me, 29800:11:05,289 --> 00:11:07,209I was really frustrated by the fact that 29900:11:07,209 --> 00:11:09,889I was constantly dealing with this. And 30000:11:09,889 --> 00:11:11,609even despite you know taking the 30100:11:11,609 --> 00:11:13,369supplements and doing the yoga and doing 30200:11:13,369 --> 00:11:15,129the exercise and trying to meditate, but 30300:11:15,129 --> 00:11:16,889really not 'cause I just was so anxious 30400:11:16,889 --> 00:11:18,209that I was like ping ponging back and 30500:11:18,209 --> 00:11:20,969forth in my head. I was really 30600:11:20,969 --> 00:11:23,289resisting it. And as much as I was 30700:11:23,289 --> 00:11:25,129defining myself by it, there was an 30800:11:25,129 --> 00:11:27,849element that was defining that myself by 30900:11:27,849 --> 00:11:30,649that frustration about it and getting so 31000:11:30,649 --> 00:11:33,129annoyed with it and like, oh, again, 31100:11:33,489 --> 00:11:34,649we're still dealing with this, this is 31200:11:34,649 --> 00:11:37,210still happening and having that level 31300:11:37,490 --> 00:11:39,610of resistance and ultimately 31400:11:40,090 --> 00:11:42,810judgment. Right. And that's again, when 31500:11:42,810 --> 00:11:44,690we're actively in a sympathetic stress 31600:11:44,690 --> 00:11:47,130state, the parts of our brain that are 31700:11:47,450 --> 00:11:49,610are, you know, active or inactive, they 31800:11:49,610 --> 00:11:51,530shift, right?They shift from when we are 31900:11:51,530 --> 00:11:53,370in a very focused, calm state to when 32000:11:53,370 --> 00:11:55,410we're stressed. I get active in the part 32100:11:55,410 --> 00:11:56,570of the brain called the amygdala, and 32200:11:56,570 --> 00:11:57,730that's where our subconscious 32300:11:57,730 --> 00:11:59,770self-protective patterns lie. So because 32400:11:59,770 --> 00:12:01,490I was stressed, I might judge that 32500:12:01,490 --> 00:12:02,890critical voice in my head that was 32600:12:02,890 --> 00:12:04,370constantly picking and picking and 32700:12:04,370 --> 00:12:06,090picking and picking at my anxiety and 32800:12:06,090 --> 00:12:07,890picking at my fault. It was very 32900:12:07,890 --> 00:12:09,730activated because that's the part of the 33000:12:09,730 --> 00:12:11,290brain that where those patterns are 33100:12:11,290 --> 00:12:14,170stored. So I was fighting it, 33200:12:14,410 --> 00:12:16,370right?And And I was fighting it so hard 33300:12:16,370 --> 00:12:19,290because I. You know, I don't like 33400:12:19,290 --> 00:12:21,050using the word hate because there's so 33500:12:21,050 --> 00:12:23,290much. It's a really loaded word, but I 33600:12:23,530 --> 00:12:25,130really disliked it a lot. 33700:12:28,730 --> 00:12:31,370Really a lot. And so 33800:12:31,610 --> 00:12:33,450that was another mistake that I was 33900:12:33,450 --> 00:12:35,530making was I was fighting it. I was 34000:12:35,530 --> 00:12:37,490meeting it with that level of resistance. 34100:12:37,490 --> 00:12:39,930And in the reset where we are diving deep 34200:12:39,930 --> 00:12:41,930into this of how we can begin to shift 34300:12:41,930 --> 00:12:43,690how you interact with these emotions 34400:12:43,690 --> 00:12:46,490because of how important it is 34500:12:46,490 --> 00:12:49,290to be present and 34600:12:49,850 --> 00:12:51,691be aware of what your body is trying to 34700:12:51,691 --> 00:12:54,171communicate so that you can navigate 34800:12:54,171 --> 00:12:56,491through it so that you don't struggle 34900:12:56,491 --> 00:12:58,891with it right as that thatverbage shift 35000:12:58,891 --> 00:13:01,771is navigating through it. And that's what 35100:13:01,771 --> 00:13:04,411we're learning to do is is meet yourself 35200:13:04,411 --> 00:13:06,451where you're at in that moment, but then 35300:13:06,451 --> 00:13:08,371navigate through it by some of the tools 35400:13:08,371 --> 00:13:10,891you're gonna learn. So that was, you 35500:13:10,891 --> 00:13:12,331know, really defining myself by it, 35600:13:12,331 --> 00:13:14,371fighting it strongly, and then, you know, 35700:13:14,371 --> 00:13:16,891me powering through it. 35800:13:17,371 --> 00:13:20,331SoMy particular flavor of the 35900:13:20,331 --> 00:13:22,211way anxiety would show up, I'd wake up in 36000:13:22,211 --> 00:13:24,411the morning feeling anxious, and then I 36100:13:24,411 --> 00:13:27,091would try to just override it by doing, 36200:13:27,091 --> 00:13:28,411you know, I'd do my workout and I'd feel 36300:13:28,411 --> 00:13:30,171better and then I'd start to feel anxiety 36400:13:30,171 --> 00:13:32,571again. And my default coping pattern, 36500:13:32,811 --> 00:13:34,731because of the way my brain is wired, 36600:13:34,731 --> 00:13:36,571because of what was modeled for me as 36700:13:36,571 --> 00:13:38,251this is how we handle stressful 36800:13:38,251 --> 00:13:40,531situations when I was a child, was to 36900:13:40,651 --> 00:13:43,291just go, go, go, go, go, go. So that 37000:13:43,291 --> 00:13:46,171would be a. A fight response of, OK, we 37100:13:46,171 --> 00:13:47,371got to power through this. We just got to 37200:13:47,371 --> 00:13:48,691get through the day. It's fine. We got 37300:13:48,691 --> 00:13:50,171to, we got to just keep going. It's fine. 37400:13:50,331 --> 00:13:52,251You can do this. It's fine. And just that 37500:13:52,331 --> 00:13:53,851chugga, luga, luga all the way through. 37600:13:54,171 --> 00:13:56,211And that really was ignoring and 37700:13:56,211 --> 00:13:58,971bypassing a how I was feeling 37800:13:59,211 --> 00:14:01,931B, my nervous system signals 37900:14:01,931 --> 00:14:04,892that something was off or in the case 38000:14:04,892 --> 00:14:07,612of the nervous system dysregulated and 38100:14:07,612 --> 00:14:10,412so. That powering through was my 38200:14:10,412 --> 00:14:13,052coping mechanism, right?And I had others. 38300:14:13,052 --> 00:14:14,652I'm not gonna lie, there was others where 38400:14:14,652 --> 00:14:16,572I would, you know, definitely enjoy lots 38500:14:16,572 --> 00:14:18,252of wine to just ignore that anxiety, but 38600:14:18,252 --> 00:14:19,772then wake up the next day feeling even 38700:14:19,772 --> 00:14:21,132more anxious, right?Because of the 38800:14:21,132 --> 00:14:23,452cortisol and sugar spikes. But we can 38900:14:23,452 --> 00:14:25,532save that for another one. So those are 39000:14:25,532 --> 00:14:27,372the mistakes. So look at are you making 39100:14:27,372 --> 00:14:29,132any of those?And if you're not gold star 39200:14:29,132 --> 00:14:31,212to you, but even just be aware because 39300:14:31,212 --> 00:14:33,852these are patterns of. Potential 39400:14:33,852 --> 00:14:36,492behavior that can be causing 39500:14:36,492 --> 00:14:38,852that more sense of dysregulation in your 39600:14:38,852 --> 00:14:40,612nervous system, causing your cortisol 39700:14:40,612 --> 00:14:42,732level and your adrenaline levels to be 39800:14:42,732 --> 00:14:44,572really high, to be really activated, 39900:14:44,812 --> 00:14:47,452which then can lead to that feeling 40000:14:47,652 --> 00:14:49,972of waking up, feeling anxious or just 40100:14:49,972 --> 00:14:52,572dealing with anxiety in general, right? 40200:14:52,572 --> 00:14:54,692And so the the 40300:14:56,172 --> 00:14:58,252Way that I wanted to just present that is 40400:14:58,252 --> 00:15:00,412because a lot of people experience that 40500:15:00,572 --> 00:15:01,932anxiety first thing in the morning. 40600:15:01,932 --> 00:15:04,092Morning anxiety is really, really common, 40700:15:04,372 --> 00:15:07,212especially in women. And so what are 40800:15:07,212 --> 00:15:09,772some shifts that you can make to 40900:15:09,772 --> 00:15:12,572begin to support your nervous system 41000:15:12,972 --> 00:15:15,732so that you come back to that stay and 41100:15:15,732 --> 00:15:18,653play regulated state?And a regulated 41200:15:18,653 --> 00:15:20,813state is dynamic, right?It can rise to 41300:15:20,813 --> 00:15:22,733the challenge and then settles. It can 41400:15:22,733 --> 00:15:25,413relax and decompress without 41500:15:25,413 --> 00:15:27,693totally flat. Right. And so that's really 41600:15:27,693 --> 00:15:30,573so important. So three of 41700:15:30,573 --> 00:15:33,213the shifts that you can make are really 41800:15:33,213 --> 00:15:35,133simple and you may be doing some of them 41900:15:35,133 --> 00:15:37,453already, but how can you lean into that 42000:15:37,453 --> 00:15:39,613even more?So the first one is 42100:15:39,933 --> 00:15:42,093when and if you wake up to the anxiety 42200:15:42,093 --> 00:15:44,733alarm clock, experiencing morning anxiety 42300:15:44,973 --> 00:15:47,813is to get up. Get 42400:15:47,813 --> 00:15:49,653up. Because if you sit there and you 42500:15:49,653 --> 00:15:52,573swirl around in that tornado, like the 42600:15:52,573 --> 00:15:55,293water about to get sucked down the drain, 42700:15:55,693 --> 00:15:58,173that really lends to that stress state. 42800:15:58,493 --> 00:16:01,413So what can you do to get up and 42900:16:01,413 --> 00:16:03,613move some of that energy through you?My 43000:16:03,613 --> 00:16:05,133default at that time was to try to 43100:16:05,133 --> 00:16:06,973meditate because I was so stressed and 43200:16:06,973 --> 00:16:08,893agitated it was not working right. And 43300:16:08,893 --> 00:16:10,493then of course I had all sorts of stories 43400:16:10,493 --> 00:16:12,453about, you know, being able to meditate 43500:16:12,453 --> 00:16:14,493or not and all that. And so. 43600:16:15,573 --> 00:16:17,453What we want to do is get up and move 43700:16:17,453 --> 00:16:19,893your body. See if you can just 43800:16:20,093 --> 00:16:21,533move in a way that really feels 43900:16:21,533 --> 00:16:23,053nourishing and supportive to you. That 44000:16:23,053 --> 00:16:24,893might be exercise, that might be yoga, 44100:16:25,213 --> 00:16:27,373might be walking, it might be, I don't 44200:16:27,373 --> 00:16:28,893know, touchy. What we're looking to do 44300:16:28,893 --> 00:16:30,693here is amplify your morning routine, 44400:16:30,693 --> 00:16:32,574which is a big part of the work that we 44500:16:32,574 --> 00:16:35,014do inside the power pause movement is to 44600:16:35,374 --> 00:16:37,214shift how you start the day, how you show 44700:16:37,214 --> 00:16:40,014up for yourself. And so that is something 44800:16:40,014 --> 00:16:42,534that I love myself and has been such a 44900:16:42,534 --> 00:16:44,614staple. And So what is your morning 45000:16:44,614 --> 00:16:46,294routine?Is it?to grab your phone and 45100:16:46,294 --> 00:16:47,694drink your coffee and scroll till you get 45200:16:47,694 --> 00:16:49,054triggered and then try to go to do to 45300:16:49,054 --> 00:16:50,094work because you're feeling really 45400:16:50,094 --> 00:16:51,774anxious and you want to bypass it. 45500:16:52,814 --> 00:16:55,694Or is it if you wake up 45600:16:55,694 --> 00:16:57,934anxious or if you don't, to get up and do 45700:16:57,934 --> 00:16:59,814something to align your mind, to move 45800:16:59,814 --> 00:17:01,694your body and in essence, rewire your 45900:17:01,694 --> 00:17:03,294system. That's what amplifying your 46000:17:03,294 --> 00:17:05,614morning routine is all about. So that's 46100:17:05,614 --> 00:17:07,654the first one. Okay, that's the first 46200:17:07,654 --> 00:17:10,574one. Then throughout the day,It 46300:17:10,574 --> 00:17:12,494is really important to 46400:17:12,814 --> 00:17:14,854intentionally take mindful moments for 46500:17:14,854 --> 00:17:16,734yourself with yourself. And that's where 46600:17:16,734 --> 00:17:18,814power pauses come in. That's where power 46700:17:18,814 --> 00:17:20,974pauses come in. So that's really, really 46800:17:20,974 --> 00:17:22,894important. And that's you know the the 46900:17:22,894 --> 00:17:25,374crux, the meat and potatoes, if you will, 47000:17:25,814 --> 00:17:27,534of what we're going to be doing and 47100:17:27,534 --> 00:17:29,814creating as a habit for yourself inside 47200:17:29,814 --> 00:17:31,734the reset. You'll learn five different 47300:17:31,734 --> 00:17:34,254tools to be able to do that literally 47400:17:34,894 --> 00:17:37,134in any situation, because what you're 47500:17:37,134 --> 00:17:39,294doing there is you're turning down the 47600:17:39,294 --> 00:17:41,534volume. Right. Imagine. So you're say 47700:17:41,534 --> 00:17:43,254you're at a 10, your nervous system's at 47800:17:43,254 --> 00:17:44,695a 10 and you're feeling really stressed 47900:17:44,695 --> 00:17:46,575and you're feeling anxious. Then we want 48000:17:46,575 --> 00:17:49,215to dial it down, right?We're turning down 48100:17:49,215 --> 00:17:52,095the volume on the the, the stress 48200:17:52,095 --> 00:17:53,735and the essentially turning down the 48300:17:53,735 --> 00:17:55,815amounts of the cortisol and all the the 48400:17:55,895 --> 00:17:57,615effects that are having inside your body, 48500:17:57,815 --> 00:17:59,455which are not amazing, right?When we're 48600:17:59,455 --> 00:18:00,735experiencing long-term stress and 48700:18:00,735 --> 00:18:02,655anxiety, it takes a toll, right?It takes 48800:18:02,735 --> 00:18:04,975a lot of toll on our body. We know that 48900:18:04,975 --> 00:18:06,775there's significant research around the 49000:18:06,775 --> 00:18:08,975impact of stress on longevity, on 49100:18:08,975 --> 00:18:11,615performance on. Immune function on 49200:18:11,615 --> 00:18:13,255sleep, on your sex life, on your 49300:18:13,255 --> 00:18:15,935relationships, on your ability to be 49400:18:15,935 --> 00:18:18,175creative. All of that is affected by 49500:18:18,535 --> 00:18:20,375ultimately your nervous system. But in 49600:18:20,375 --> 00:18:22,335this case of this conversation, your 49700:18:22,335 --> 00:18:24,015stress level, right?And so when we can 49800:18:24,015 --> 00:18:26,375bring our stress level down. What do you 49900:18:26,375 --> 00:18:28,135think happens?Well, all the other stuff 50000:18:28,135 --> 00:18:29,775that's opposite to that. That's great. 50100:18:31,295 --> 00:18:33,535OK. And that has to do with your brain 50200:18:33,535 --> 00:18:35,455activity and your neurochemicals and a 50300:18:35,455 --> 00:18:37,695whole lot of other things. But, you know, 50400:18:37,695 --> 00:18:39,695just to keep it so we can move this train 50500:18:39,695 --> 00:18:42,495along is taking intentional 50600:18:42,495 --> 00:18:43,895pauses, right?And you might be that 50700:18:43,895 --> 00:18:45,695Ferrari racing around the track going 50800:18:45,695 --> 00:18:48,175fast, fast, fast, but even those those 50900:18:48,175 --> 00:18:51,135Ferrari. Ferrari cars 51000:18:51,135 --> 00:18:52,735that are in the NASCAR, you can tell it's 51100:18:52,735 --> 00:18:54,775not my thing, but it's a really good 51200:18:54,775 --> 00:18:57,455analogy. When they're going crazy fast, 51300:18:57,856 --> 00:18:59,976they they come to a stop, they take a 51400:18:59,976 --> 00:19:02,496power pause and literally in seconds they 51500:19:02,616 --> 00:19:04,736all those guys just swarm onto the car 51600:19:04,736 --> 00:19:06,176and they're, you know, taking off the 51700:19:06,176 --> 00:19:07,696tires and they're doing all the all the 51800:19:07,696 --> 00:19:09,936stuff and just looks like bees in a hive 51900:19:09,936 --> 00:19:11,496and it's amazing. And then it's like a 52000:19:11,496 --> 00:19:13,376brand new car when it goes and it takes 52100:19:13,416 --> 00:19:15,056off again. That's essentially what a 52200:19:15,056 --> 00:19:16,736power pause is doing, is giving you a 52300:19:16,736 --> 00:19:18,816tune up so that you can continue on, OK, 52400:19:18,816 --> 00:19:20,176so having those throughout the day. 52500:19:20,496 --> 00:19:22,496Because what's happening here is you are 52600:19:22,896 --> 00:19:24,816bringing everything back to that steady 52700:19:24,816 --> 00:19:26,376state, that green zone in the nervous 52800:19:26,376 --> 00:19:28,416system, that leadership, powerful energy 52900:19:28,576 --> 00:19:30,496that you want to show up with, not the 53000:19:30,496 --> 00:19:32,096frantic, frazzled on the verge of a freak 53100:19:32,096 --> 00:19:34,016out that tends to happen when we're in 53200:19:34,016 --> 00:19:36,416anxiety overdrive. So what 53300:19:36,816 --> 00:19:39,776we're doing there is you are are keeping 53400:19:39,776 --> 00:19:41,376yourself in that steady state throughout 53500:19:41,376 --> 00:19:42,736the day. So you're in that, you know, 53600:19:42,736 --> 00:19:45,416playful, energized, happy space. as much 53700:19:45,416 --> 00:19:47,136as you can, right, we're not bypassing 53800:19:47,296 --> 00:19:48,816emotions and that's a huge part of our 53900:19:48,816 --> 00:19:50,736work inside the reset is feeling the 54000:19:50,736 --> 00:19:52,976feels, honoring them, witnessing them, 54100:19:53,456 --> 00:19:55,096and then allowing them to move through 54200:19:55,096 --> 00:19:56,696you because that's what energy is right 54300:19:56,736 --> 00:19:58,816and and emotion is is it's in motion. 54400:20:00,016 --> 00:20:02,976Because what we're doing here is. In a 54500:20:02,976 --> 00:20:05,336sense, actually preparing you to sleep 54600:20:05,336 --> 00:20:07,376better because throughout the day, when 54700:20:07,376 --> 00:20:09,016you're down regulating your nervous 54800:20:09,016 --> 00:20:11,137system, by the end of the day, you're not 54900:20:11,137 --> 00:20:13,857way up here, right?You're not out of 10, 55000:20:13,897 --> 00:20:16,097you're not out of 500. And then like, OK, 55100:20:16,097 --> 00:20:18,217well, it's time to go to bed now. Well, 55200:20:18,217 --> 00:20:19,457that's not going to happen, right?Because 55300:20:19,457 --> 00:20:21,417you're so wound up. So power pauses 55400:20:21,417 --> 00:20:23,257throughout the day is so powerful and 55500:20:23,777 --> 00:20:26,137helpful. And it's it's really important 55600:20:26,137 --> 00:20:29,057that it's that gradual. Progression 55700:20:29,057 --> 00:20:30,097throughout the day, you're you're 55800:20:30,097 --> 00:20:31,177dripping them throughout the day and 55900:20:31,177 --> 00:20:33,457that's what we'll do inside the reset so 56000:20:33,457 --> 00:20:34,817that when you get to the end of the day, 56100:20:34,817 --> 00:20:36,337you're not super wound up, you're not 56200:20:36,337 --> 00:20:39,137flying at Max speed. You're able to quiet 56300:20:39,137 --> 00:20:40,977everything down and land the plane, right? 56400:20:40,977 --> 00:20:42,497You've been on a plane, you know, you 56500:20:42,497 --> 00:20:43,977know that they're like preparing the 56600:20:44,097 --> 00:20:45,897descendant. That's not what they say, but 56700:20:45,897 --> 00:20:47,297prepare for landing. And they do all 56800:20:47,297 --> 00:20:48,697these things and you can see the flight 56900:20:48,697 --> 00:20:51,137attendants doing the things and and then 57000:20:51,137 --> 00:20:53,537the plane slows down 57100:20:54,457 --> 00:20:56,977and then comes in for a nice landing at 57200:20:56,977 --> 00:20:59,617the gate and stops. What all of that, 57300:20:59,697 --> 00:21:01,537that preparing for landing, preparing for 57400:21:01,537 --> 00:21:04,257sleep is your evening experience 57500:21:04,737 --> 00:21:06,737and what that looks like is up to you, 57600:21:06,897 --> 00:21:09,057right?But ideally, you know all of this, 57700:21:09,057 --> 00:21:10,697right?The sleep hygiene is so, so 57800:21:10,697 --> 00:21:12,817impactful of, you know, turning down the 57900:21:12,817 --> 00:21:14,977lights at the night time, making sure 58000:21:14,977 --> 00:21:16,737you're not consuming really stimulating 58100:21:16,737 --> 00:21:18,697media or social media, or not holding 58200:21:18,697 --> 00:21:20,257your phone like 4 inches from your face 58300:21:20,257 --> 00:21:22,417and watching 200 reels, which we've all 58400:21:22,417 --> 00:21:25,378done. Or, you know, even working till 58500:21:25,778 --> 00:21:27,93810-9, whatever o'clock and pushing 58600:21:27,938 --> 00:21:29,858yourself. So the opposite to that, 58700:21:30,498 --> 00:21:32,978turning the lights down, having a nice 58800:21:32,978 --> 00:21:35,218tea. You know, I recently started 58900:21:36,098 --> 00:21:38,778using Moon Brew, which is so incredible 59000:21:38,778 --> 00:21:40,658and it's a whole adaptogenic drink at 59100:21:40,658 --> 00:21:43,058nighttime. It's really lovely. And so 59200:21:43,298 --> 00:21:45,218having some rituals, doing some sleepy 59300:21:45,218 --> 00:21:47,298time, yoga, relaxing, doing some breath 59400:21:47,298 --> 00:21:50,058work. I like to do some meditation and 59500:21:50,058 --> 00:21:52,738visualization and and looking at ways 59600:21:52,738 --> 00:21:54,818that you win over the course of the day, 59700:21:54,818 --> 00:21:56,578like where did you win throughout the day 59800:21:56,578 --> 00:21:59,018and really, you know,Ending with thank 59900:21:59,018 --> 00:22:00,738you so much more please, thank you so 60000:22:00,738 --> 00:22:02,258much more please. And so you're really 60100:22:02,258 --> 00:22:05,138setting the tone for that, that slowing 60200:22:05,138 --> 00:22:08,098down, that gradual deceleration so that 60300:22:08,098 --> 00:22:09,538you can land the plane, right. And 60400:22:09,538 --> 00:22:11,778landing the plane in this analogy is 60500:22:11,778 --> 00:22:13,538preparing yourself for sleep and having a 60600:22:13,538 --> 00:22:16,418deep and restful sleep and so. 60700:22:16,858 --> 00:22:18,338Those are the three tips I wanted to 60800:22:18,338 --> 00:22:20,178share with you is to amplify your morning 60900:22:20,178 --> 00:22:21,858routine, power pausing throughout the 61000:22:21,858 --> 00:22:24,578day, and having an evening experience so 61100:22:24,578 --> 00:22:26,658that you're really nurturing and 61200:22:26,658 --> 00:22:29,058supporting at the deepest level. So that 61300:22:29,058 --> 00:22:31,458you know, in essence, you're really 61400:22:31,858 --> 00:22:33,618tending to your nervous system so that 61500:22:33,618 --> 00:22:35,298you can have a beautiful, restful sleep 61600:22:35,698 --> 00:22:38,499and hopefully wake up in that calm and 61700:22:38,499 --> 00:22:41,059ready state. Right. And so that's really 61800:22:41,059 --> 00:22:43,499the goal and the vision. So I hope that 61900:22:43,499 --> 00:22:44,579you found that really helpful and 62000:22:44,579 --> 00:22:46,539insightful because sleep is so important 62100:22:46,819 --> 00:22:49,139as well as navigating and you know, 62200:22:49,139 --> 00:22:51,059nurturing and nurtured and taking care of 62300:22:51,059 --> 00:22:52,499your nervous system, which you know go 62400:22:52,499 --> 00:22:54,739hand in hand as you just uncovered and 62500:22:54,739 --> 00:22:57,019so. As I mentioned throughout and at the 62600:22:57,019 --> 00:22:59,219beginning, the Anxiety and Stress Reset 62700:22:59,219 --> 00:23:02,179Formula is kicking off on December 2nd. I 62800:23:02,179 --> 00:23:03,939would love to have you join us because I 62900:23:03,939 --> 00:23:05,339know you've probably tried a lot of 63000:23:05,339 --> 00:23:06,619different things, right?You've probably 63100:23:06,619 --> 00:23:08,619done the therapy and the oils and the 63200:23:08,619 --> 00:23:09,859yoga and the supplements and the 63300:23:09,859 --> 00:23:12,139microdosing and the cold baths and the 63400:23:12,499 --> 00:23:14,259hot saunas and you know, whatever 63500:23:14,259 --> 00:23:16,899medications like I've done them pretty 63600:23:16,899 --> 00:23:19,459much all of them too. OK. And so one of 63700:23:19,459 --> 00:23:21,939the tools that is the literally 63800:23:22,179 --> 00:23:25,139so transformative is that tool 63900:23:25,139 --> 00:23:27,939set. Of the mental fitness framework of 64000:23:27,939 --> 00:23:30,659learning to take these little moments 64100:23:30,659 --> 00:23:32,419throughout the day to cultivate 64200:23:32,419 --> 00:23:35,179self-command, to be able to pause, to 64300:23:35,179 --> 00:23:38,019be able to be in control and shift your 64400:23:38,019 --> 00:23:40,419inner state and cultivate that sense of 64500:23:40,419 --> 00:23:42,499calm and centeredness in any situation, 64600:23:42,499 --> 00:23:45,379including but not exclusively. 64700:23:47,139 --> 00:23:48,819The holiday season, we all know it's 64800:23:48,819 --> 00:23:50,339coming up. Typically it's stressful in 64900:23:50,339 --> 00:23:51,860the average year and now it's like, 65000:23:51,940 --> 00:23:53,620hello, we have a whole global climate of 65100:23:53,620 --> 00:23:55,460things and and then just adding, you 65200:23:55,460 --> 00:23:58,020know, so it's that can we dial down the 65300:23:58,020 --> 00:23:59,620stress level so we can navigate and 65400:23:59,620 --> 00:24:01,140handle the challenges and the waves of 65500:24:01,140 --> 00:24:03,860life?So inside the 65600:24:03,860 --> 00:24:06,340reset step by step framework totally laid 65700:24:06,340 --> 00:24:07,340out. So here's what we're going to 65800:24:07,340 --> 00:24:08,900unpack. You're going to get 5 different 65900:24:08,900 --> 00:24:11,220ways to take power pauses, literally so 66000:24:11,220 --> 00:24:12,860powerful and so effective. They only take 66100:24:12,860 --> 00:24:14,660two minutes. You're going to have the 66200:24:14,660 --> 00:24:17,140framework to do those throughout the day 66300:24:17,140 --> 00:24:18,740so that they are really supportive. We're 66400:24:18,740 --> 00:24:20,140doing it live. So you'll get the 66500:24:20,140 --> 00:24:21,540accountability and support to make sure 66600:24:21,540 --> 00:24:23,860you're actually doing it and as well as 66700:24:23,860 --> 00:24:25,180having the people cheering you on and 66800:24:25,180 --> 00:24:26,740witnessing you and seeing you and 66900:24:26,740 --> 00:24:28,940supporting you in the process. OK, so 67000:24:28,940 --> 00:24:30,260you'll get lifetime access to those. 67100:24:30,500 --> 00:24:33,140We're also going to really. look at how 67200:24:33,140 --> 00:24:36,100to activate your invisible AI. I'm not 67300:24:36,100 --> 00:24:37,420going to tell you what that is because 67400:24:37,420 --> 00:24:40,020it's so powerful and impactful, but it is 67500:24:40,020 --> 00:24:42,580such the tool set for you to shifting 67600:24:42,580 --> 00:24:45,540this, as well as looking at how we 67700:24:45,540 --> 00:24:47,300can cultivate that compassionate 67800:24:47,300 --> 00:24:49,220curiosity, change your relationship to 67900:24:49,220 --> 00:24:51,140these experiences of stress and anxiety 68000:24:51,380 --> 00:24:53,540so that they become an opportunity. I'm 68100:24:53,860 --> 00:24:55,860not going to say any more, but it's 68200:24:55,860 --> 00:24:58,260really powerful. And really making this a 68300:24:58,260 --> 00:25:00,020foundation, not just a five day thing, 68400:25:00,100 --> 00:25:01,860because yes, that's powerful and yes, 68500:25:01,860 --> 00:25:03,660that's incredibly transformative and 68600:25:03,660 --> 00:25:06,101activating. But the idea is for this to 68700:25:06,101 --> 00:25:07,861become something that's sustainable 68800:25:07,861 --> 00:25:09,941because it's not a one and done right. 68900:25:09,941 --> 00:25:11,541The nervous system is an ongoing thing. 69000:25:11,541 --> 00:25:13,781So looking at how to weave that into your 69100:25:13,781 --> 00:25:15,381life and making that a beautiful practice 69200:25:15,381 --> 00:25:17,621and habit. So would love to have you join 69300:25:17,621 --> 00:25:19,621us. And if you happen to be listening to 69400:25:19,621 --> 00:25:21,221this later, then definitely reach out 69500:25:21,221 --> 00:25:23,621because although I'm doing it live this 69600:25:23,621 --> 00:25:24,901time, it's going to be something that 69700:25:24,901 --> 00:25:27,701will be available ongoing, so. That is an 69800:25:27,701 --> 00:25:30,581option coming up soon. And yeah, that's 69900:25:30,581 --> 00:25:33,301all I wanted to say. So there is a 70000:25:33,301 --> 00:25:34,741because it's the first time I'm doing it 70100:25:34,741 --> 00:25:36,181and I'm offering it at a really special 70200:25:36,181 --> 00:25:38,221rate, so get a massive discount. So go 70300:25:38,221 --> 00:25:39,621ahead and grab your spot and actually 70400:25:39,621 --> 00:25:41,341share this podcast and share the link 70500:25:41,341 --> 00:25:43,941because let's be real. We all experience 70600:25:43,941 --> 00:25:45,861stress and anxiety at times, and some of 70700:25:45,861 --> 00:25:47,621us more frequently than others, at higher 70800:25:47,621 --> 00:25:49,541levels than others. And a lot of us, 70900:25:49,541 --> 00:25:52,021including myself, are feeling it right 71000:25:52,021 --> 00:25:54,741now. And I'm, I'm guarantee, you know, at 71100:25:54,741 --> 00:25:56,341least one other person that you've spoken 71200:25:56,341 --> 00:25:58,581to recently that is talking about how 71300:25:58,981 --> 00:26:01,581they are feeling and how they want to 71400:26:01,581 --> 00:26:02,981feel and how they don't feel that way 71500:26:02,981 --> 00:26:04,421right now because of all the things. 71600:26:04,701 --> 00:26:06,421Whether that's a political thing or a 71700:26:06,421 --> 00:26:08,021global thing or a climate thing or a 71800:26:08,021 --> 00:26:09,861holiday thing or all of the above thing, 71900:26:10,341 --> 00:26:12,341please share the link with them because I 72000:26:12,341 --> 00:26:13,941know they will be grateful. And the more 72100:26:13,941 --> 00:26:15,381people that have these tools, the better, 72200:26:15,541 --> 00:26:17,461the more we contribute to the continuum 72300:26:17,501 --> 00:26:19,622of healing and growth and learning as a 72400:26:19,622 --> 00:26:22,502collective, because it starts with you. 72500:26:23,222 --> 00:26:24,902And I love you and have a beautiful day. 72600:26:25,062 --> 00:26:26,502Thank you for being here. Thank you for 72700:26:26,502 --> 00:26:28,342learning to use your mind and to think on 72800:26:28,342 --> 00:26:30,342purpose, right?Using these tools to move 72900:26:30,342 --> 00:26:31,982your body on purpose, keep it strong and 73000:26:31,982 --> 00:26:34,902healthy so that. You can show up 73100:26:35,302 --> 00:26:36,822from that place of center, from that 73200:26:36,822 --> 00:26:39,622place of regulation as your purposeful 73300:26:39,622 --> 00:26:42,302powerhouse self. Until next time, take 73400:26:42,302 --> 00:26:44,342good care. See you in the reset. Bye-bye. 73500:26:46,822 --> 00:26:49,302Thank you so much for listening. I hope 73600:26:49,302 --> 00:26:51,182you really enjoyed this episode and got a 73700:26:51,182 --> 00:26:54,102lot out of it. Please let me know 73800:26:54,142 --> 00:26:55,862what landed for you by taking a 73900:26:55,862 --> 00:26:57,982screenshot and sharing your takeaways on 74000:26:57,982 --> 00:27:00,302your Instagram stories. Make sure to tag 74100:27:00,302 --> 00:27:03,142me at I am Megan Nolan for a 74200:27:03,142 --> 00:27:06,022shout out and future episodes. And 74300:27:06,422 --> 00:27:08,822don't forget to grab all the goodies that 74400:27:08,822 --> 00:27:10,902we mentioned during the episode because 74500:27:10,902 --> 00:27:12,982you're going to love them. So all the 74600:27:12,982 --> 00:27:15,862links are in the show notes. So until 74700:27:15,862 --> 00:27:18,742next time, cheers to you living on 74800:27:18,742 --> 00:27:19,862purpose every day.