Stop Managing Anxiety—It’s Time To Rewire It for Good

Ready to Step Out Of Chaos Into Serenity so you can thrive beyond anxiety and excel in your industry without sacrificing your well being? Then check out Serenity: and exclusive 1:1 online immersive experience here https://www.megan-nolan.com/serenity Sick of being in an endless cycle of anxiety, overthinking, and exhaustion? You’re not alone! Most anxiety advice focuses on coping—deep breaths, affirmations, and mindset shifts—but these only scratch the surface. The real issue? Your nervous system is stuck in dysregulation and you're in anxiety overdrive. In this episode, we’re diving into:✔️ Why anxiety isn’t just in your mind—it’s a full-body stress response✔️ The hidden ways nervous system dysregulation keeps you trapped in overwhelm✔️ How to shift from being the Worn Out Woman in survival mode to being the Serene Queen where calm, confidence, and clarity come naturally✔️ A simple but powerful Energy Reboot Power Pause to instantly clear anxious energy and reset your system If you're ready to stop "managing" anxiety and start rewiring it for good, this episode is for you! Ready to Step Out Of Chaos Into Serenity so you can thrive beyond anxiety and excel in your industry without sacrificing your well being? Then check out Serenity: and exclusive 1:1 online immersive experience here https://www.megan-nolan.com/serenity Want to watch the Energy Reboot Power Pause video? You can here: https://youtu.be/keTjXihyxAQ   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!   100:00:06,160 --> 00:00:08,360It's time to stop managing anxiety and 200:00:08,360 --> 00:00:11,240rewire it for good. Welcome 300:00:11,240 --> 00:00:13,760back to another episode of the Movement, 400:00:13,760 --> 00:00:15,760Mind and Meaning podcast. I'm your host, 500:00:15,760 --> 00:00:17,360Megan Nolan. Today we're going to be 600:00:17,360 --> 00:00:19,440talking about why so many of the 700:00:20,000 --> 00:00:22,040tools and tips and techniques that we 800:00:22,040 --> 00:00:23,760hear out there that you might be doing 900:00:23,760 --> 00:00:26,160yourself might actually be. 1000:00:27,200 --> 00:00:30,000Contributing to anxiety, OverDrive, 1100:00:30,000 --> 00:00:32,320what that even is, how to go from being 1200:00:32,320 --> 00:00:34,240the worn out woman to being the serene 1300:00:34,240 --> 00:00:37,040queen and so much more. 1400:00:37,280 --> 00:00:40,240So before we dive into all of that, 1500:00:40,640 --> 00:00:43,360I will let you know that I 1600:00:43,360 --> 00:00:46,320have just announced the opening of 1700:00:46,400 --> 00:00:48,960my brand new experience called 1800:00:49,120 --> 00:00:51,920Serenity. Helping you to 1900:00:52,160 --> 00:00:54,360take control of your life and health and 2000:00:54,360 --> 00:00:56,960transform anxiety to peace 2100:00:57,200 --> 00:00:59,920for good using a holistic, 2200:01:00,120 --> 00:01:02,160all inclusive method to support your 2300:01:02,160 --> 00:01:04,320mind, body and spirit to make this 2400:01:04,320 --> 00:01:06,480transformation one that actually sticks 2500:01:06,640 --> 00:01:08,440so you can come back to yourself and 2600:01:08,440 --> 00:01:11,000support yourself on every level of your 2700:01:11,000 --> 00:01:13,040being without having to overhaul 2800:01:13,040 --> 00:01:15,520everything or do long, complicated 2900:01:15,520 --> 00:01:17,600routines that don't fit into your 3000:01:17,600 --> 00:01:20,320incredibly beautiful and. Busy 3100:01:20,480 --> 00:01:23,320schedule that actually make a 3200:01:23,320 --> 00:01:25,360difference that you love and look forward 3300:01:25,360 --> 00:01:28,320to and make this a tool set that actually 3400:01:28,400 --> 00:01:31,200becomes the foundation of your life. 3500:01:31,520 --> 00:01:33,680So Serenity is a 30 day immersive 3600:01:33,680 --> 00:01:35,840experience, one-on-one support, 3700:01:36,080 --> 00:01:38,880customized and designed for you. I 3800:01:38,880 --> 00:01:40,680won't take any more time diving into all 3900:01:40,680 --> 00:01:42,800the details because they are all waiting 4000:01:42,800 --> 00:01:45,680for you on the enrollment page which is 4100:01:45,680 --> 00:01:47,520included in the description and in the 4200:01:47,520 --> 00:01:50,480show notes. So if what we share today 4300:01:50,480 --> 00:01:51,920and what you've learned about me from 4400:01:52,000 --> 00:01:54,560past episodes has really been resonating 4500:01:54,560 --> 00:01:55,920with you, and you've been looking for a 4600:01:55,920 --> 00:01:58,280holistic solution to 4700:01:59,040 --> 00:02:01,360overcoming high functioning 4800:02:01,360 --> 00:02:04,000anxiety, then serenity 4900:02:04,400 --> 00:02:06,680might be exactly what you've been 5000:02:06,680 --> 00:02:08,080thinking and hoping and praying and 5100:02:08,080 --> 00:02:10,480manifesting for. OK, so make sure to 5200:02:10,480 --> 00:02:13,120check that out. Spots are limited. I am 5300:02:13,120 --> 00:02:15,200opening this up for the first time ever, 5400:02:15,200 --> 00:02:17,600so it's at a very, very special rate. 5500:02:18,080 --> 00:02:20,160And I would love for you to take a look 5600:02:20,160 --> 00:02:21,760at it. And if you have any questions, 5700:02:21,760 --> 00:02:23,720there is a link to book a one-on-one call 5800:02:23,720 --> 00:02:25,360with me totally free to see if it's the 5900:02:25,360 --> 00:02:27,360next best fit for you. So make sure to 6000:02:27,360 --> 00:02:29,120check that out. The link is in the show 6100:02:29,120 --> 00:02:31,760notes for Serenity, so 6200:02:33,040 --> 00:02:35,600let me know if any of 6300:02:35,600 --> 00:02:38,320these sound familiar to you. 6400:02:39,280 --> 00:02:41,320Waking up either in the middle of the 6500:02:41,320 --> 00:02:42,760night or first thing in the morning with 6600:02:42,760 --> 00:02:44,320your heart, boom, boom, boom, boom, boom, 6700:02:44,560 --> 00:02:47,040pounding, your brain racing and flipping 6800:02:47,040 --> 00:02:48,800through so many things that you need to 6900:02:48,800 --> 00:02:50,360get done or haven't get done, or mistakes 7000:02:50,360 --> 00:02:52,120that you've made. And somehow, even 7100:02:52,120 --> 00:02:54,720though it's only 3:00 AM, you already 7200:02:54,720 --> 00:02:56,880feel like you are behind in the day and 7300:02:56,880 --> 00:02:59,520in life. So let me know if that resonates 7400:02:59,520 --> 00:03:01,920with you waking up. To that 7500:03:01,920 --> 00:03:04,240anxiety alarm clock and you think, OK, I 7600:03:04,240 --> 00:03:06,240don't want to start my day this way. I'm 7700:03:06,240 --> 00:03:07,840going to do something for myself. I'm 7800:03:07,840 --> 00:03:10,080going to sit down and maybe you sit down 7900:03:10,080 --> 00:03:12,720to meditate or visualize your goals. And 8000:03:13,200 --> 00:03:16,120instead of that, it turns into 8100:03:16,640 --> 00:03:18,960your brain ping ponging all over the 8200:03:18,960 --> 00:03:21,880place or getting whipped up into 8300:03:22,000 --> 00:03:24,640a spiral of self-doubting, 8400:03:24,640 --> 00:03:27,440self-critical thoughts. OK, let me know 8500:03:27,440 --> 00:03:30,400if that sounds familiar. Or maybe. 8600:03:31,120 --> 00:03:34,000Feeling that constant hum of anxiety. 8700:03:34,320 --> 00:03:36,120So throughout the day, you just keep 8800:03:36,120 --> 00:03:38,960powering through more than two hours of 8900:03:38,960 --> 00:03:40,800the day of work, powering through the 9000:03:40,800 --> 00:03:43,040day, trying to avoid that anxious feeling 9100:03:43,040 --> 00:03:44,720and just kind of keeping it at Bay by 9200:03:44,720 --> 00:03:46,560doing stuff and avoiding thinking about 9300:03:46,560 --> 00:03:48,120it. And you're really just, you know, 9400:03:48,720 --> 00:03:51,680being powered by too many oat milk lattes 9500:03:51,680 --> 00:03:53,360and a couple almonds that you found in 9600:03:53,360 --> 00:03:54,520the back of the cupboard because you 9700:03:55,200 --> 00:03:57,040didn't have time to make lunch, 9800:03:57,920 --> 00:04:00,400OK?Maybe that resonates with you. 9900:04:00,400 --> 00:04:03,120Maybe it's that you've tried every health 10000:04:03,120 --> 00:04:04,720trend out there. You've done the breath 10100:04:04,720 --> 00:04:06,480work, you've rocking the blue light 10200:04:06,640 --> 00:04:08,960blocker glasses. Probably right now you 10300:04:08,960 --> 00:04:10,720might even be sipping on a, you know, 10400:04:10,720 --> 00:04:12,560mushroom coffee and you took all your 10500:04:12,560 --> 00:04:15,040supplements this morning and and you, you 10600:04:15,040 --> 00:04:16,800know, you do your affirmations and you do 10700:04:16,800 --> 00:04:19,280this and that and the other thing. But it 10800:04:19,280 --> 00:04:22,000hasn't really made a difference for you 10900:04:22,000 --> 00:04:24,160because you still are accompanied by that 11000:04:24,160 --> 00:04:27,040sidekick of anxiety and. 11100:04:28,400 --> 00:04:30,160Maybe it feels like you're trying to do 11200:04:30,160 --> 00:04:32,600all the healthy things and trying to fit 11300:04:32,600 --> 00:04:33,880it all together and piece it all 11400:04:33,880 --> 00:04:36,800together, but yet you're still running 11500:04:36,800 --> 00:04:39,720on fumes. Well, if 11600:04:39,760 --> 00:04:42,680any of those sound familiar to you, 11700:04:43,440 --> 00:04:46,400welcome to the club, my friend. I 11800:04:46,400 --> 00:04:48,720call that anxiety OverDrive 11900:04:49,760 --> 00:04:52,680and. It literally is that. It's kind 12000:04:52,680 --> 00:04:55,480of the the human equivalent to an over 12100:04:55,480 --> 00:04:58,000caffeinated squirrel just running 12200:04:58,440 --> 00:05:01,280around and looping around in circles, 12300:05:01,280 --> 00:05:03,120right?And it feels like you're running as 12400:05:03,120 --> 00:05:04,640fast as you can, but you're just, you 12500:05:04,640 --> 00:05:07,040know, literally running in circles. Brain 12600:05:07,120 --> 00:05:09,120cannot shut it off for the life of you. 12700:05:09,360 --> 00:05:10,880It's constantly questioning you, 12800:05:10,880 --> 00:05:13,200constantly critiquing you, constantly 12900:05:13,200 --> 00:05:14,840leaving you feel like you're never doing 13000:05:14,840 --> 00:05:16,320enough, even though you're doing 13100:05:16,320 --> 00:05:19,120everything you can and more. That 13200:05:19,120 --> 00:05:21,360is anxiety OverDrive. It's mental 13300:05:21,360 --> 00:05:23,120overwhelm, right?It's the constant 13400:05:23,120 --> 00:05:25,840running of the thoughts. It's emotional 13500:05:25,840 --> 00:05:27,680burnout. It's emotional exhaustion of 13600:05:27,680 --> 00:05:30,560like, uh, why am I still dealing 13700:05:30,560 --> 00:05:33,240with this?Why is this still happening?And 13800:05:33,240 --> 00:05:35,560because of all of that?You know, maybe 13900:05:35,560 --> 00:05:37,520you're doing some healthy things here and 14000:05:37,520 --> 00:05:38,960there. Maybe you're doing the yoga and 14100:05:38,960 --> 00:05:40,720the strength training and the working out 14200:05:40,720 --> 00:05:42,320and all that and and getting enough 14300:05:42,320 --> 00:05:44,880sleep, but still feeling completely 14400:05:44,880 --> 00:05:47,520drained and physically exhausted. 14500:05:47,840 --> 00:05:50,520That is anxiety overdrive and 14600:05:51,120 --> 00:05:53,360it happens, right?It happens. And so 14700:05:54,080 --> 00:05:55,760everything that I just mentioned, those 14800:05:55,760 --> 00:05:58,320are, you know, symptoms of that and 14900:05:58,640 --> 00:06:01,600what it really lends to and leads to 15000:06:01,680 --> 00:06:04,480is. Being what I call the worn out 15100:06:04,480 --> 00:06:06,800woman or the worn out human, however you 15200:06:06,800 --> 00:06:08,640identify, right?Maybe it's the worn out 15300:06:08,640 --> 00:06:11,480man being human, whatever. It doesn't 15400:06:11,480 --> 00:06:14,440really matter what the. 15500:06:15,360 --> 00:06:17,520And and if it matters to you, it matters 15600:06:17,520 --> 00:06:19,480to me. But it doesn't. The label doesn't 15700:06:19,480 --> 00:06:21,040matter is what I'm trying to say. And I 15800:06:21,040 --> 00:06:22,800want to honor, you know, however you 15900:06:22,800 --> 00:06:25,400identify and associate like I love and 16000:06:25,400 --> 00:06:27,360support all of that and everyone is 16100:06:27,360 --> 00:06:29,080welcome here and we are very inclusive 16200:06:29,080 --> 00:06:31,360community here. So for me, I mainly 16300:06:31,360 --> 00:06:33,440support really ambitious, passionate, 16400:06:33,440 --> 00:06:36,080purpose-driven women. But of course, you 16500:06:36,080 --> 00:06:37,920know, folks, all folks are welcome here 16600:06:37,960 --> 00:06:40,000and and I really honor that and I it's 16700:06:40,000 --> 00:06:42,000not. Something that is 16800:06:42,000 --> 00:06:44,800exclusive by any means, right?And it's 16900:06:44,800 --> 00:06:47,360it's really that we 17000:06:48,160 --> 00:06:50,440are here to learn and I'm excited and 17100:06:50,440 --> 00:06:52,080honored to support you. And I know that, 17200:06:52,080 --> 00:06:54,560you know, if you've been doing some of 17300:06:54,560 --> 00:06:56,280those things or all of those things and 17400:06:56,280 --> 00:06:58,800trying to manage anxiety, 17500:06:59,120 --> 00:07:01,080but it feels like you're putting whipped 17600:07:01,080 --> 00:07:03,360cream on a pile of poop, right?Because 17700:07:03,360 --> 00:07:05,320it's just like, what am I even doing?It 17800:07:05,320 --> 00:07:06,840doesn't even feel like it's scratching 17900:07:06,840 --> 00:07:08,960the surface, right?I feel like I make 18000:07:08,960 --> 00:07:11,080some analogies there. Whipped cream. I 18100:07:11,200 --> 00:07:13,200don't know, lipstick on a pig, one of my 18200:07:13,200 --> 00:07:16,080coaches says. And so the truth 18300:07:16,080 --> 00:07:18,400is, is that those things are 18400:07:18,400 --> 00:07:20,560helpful, but they're incomplete. 18500:07:21,280 --> 00:07:23,400And until we get to the root of the 18600:07:23,400 --> 00:07:25,360issue, which is what we're gonna explore 18700:07:25,360 --> 00:07:28,320talking about today, then being the worn 18800:07:28,320 --> 00:07:30,560out human or magical 18900:07:30,880 --> 00:07:33,320sparkly being, however you identify all 19000:07:33,320 --> 00:07:35,440of us are welcome here, is that that's 19100:07:35,440 --> 00:07:37,280gonna continue to be our reality. And 19200:07:37,280 --> 00:07:39,600that's was my reality for. 19300:07:40,240 --> 00:07:43,200A really long time. And as somebody 19400:07:43,200 --> 00:07:45,840who is educated and 19500:07:45,840 --> 00:07:48,480experienced as a personal trainer, 19600:07:48,800 --> 00:07:51,760as a yoga instructor, let me tell 19700:07:51,760 --> 00:07:53,520you when I say that that was some 19800:07:53,600 --> 00:07:56,560pretty flammable 19900:07:56,560 --> 00:07:58,320fuel for my brain 20000:07:58,880 --> 00:08:01,600when I couldn't, I couldn't get to the 20100:08:01,600 --> 00:08:04,040bottom of it and I couldn't quote UN 20200:08:04,040 --> 00:08:06,480quote solve the issue, resolve the issue. 20300:08:06,880 --> 00:08:09,360So my brain would just constantly run the 20400:08:09,360 --> 00:08:12,320gamut of like making me feel like a 20500:08:12,320 --> 00:08:14,760fraud, totally judging myself, 20600:08:15,040 --> 00:08:17,760totally shaming myself, which of 20700:08:17,760 --> 00:08:20,160course contributed to that internal 20800:08:20,160 --> 00:08:23,040turmoil. It really fed the 20900:08:23,040 --> 00:08:26,000fire of my dysregulation and my 21000:08:27,200 --> 00:08:30,000constant spiraling thoughts, 21100:08:30,000 --> 00:08:32,560and also really made me feel 21200:08:32,720 --> 00:08:35,360sad because I was so critical of 21300:08:35,360 --> 00:08:37,680myself. I did. I felt like I 21400:08:38,160 --> 00:08:39,920was failing, right?And so 21500:08:41,120 --> 00:08:43,680when we, when we experience this, it's 21600:08:43,680 --> 00:08:45,640first and foremost so important for us to 21700:08:47,120 --> 00:08:48,960cultivate compassion and cultivate 21800:08:48,960 --> 00:08:50,240self-awareness. And that's really the 21900:08:50,240 --> 00:08:52,960bulk of of what we do here on this 22000:08:52,960 --> 00:08:55,160podcast and what I do in my work and what 22100:08:55,160 --> 00:08:57,240what I'll support you with inside 22200:08:57,240 --> 00:09:00,160Serenity is, is learning to 22300:09:00,320 --> 00:09:02,480recognize these patterns and these 22400:09:02,800 --> 00:09:04,720tendencies and these habits and these. 22500:09:05,040 --> 00:09:07,280Identities and these stories that we 22600:09:07,280 --> 00:09:10,000create for ourselves in the mind out 22700:09:10,120 --> 00:09:12,640of survival, right. So we've talked about 22800:09:12,640 --> 00:09:14,560that, how the the core function of the 22900:09:14,560 --> 00:09:17,240mind is survival and it 23000:09:17,240 --> 00:09:19,440that's what it's really focused on and is 23100:09:19,440 --> 00:09:21,920keeping itself alive and really 23200:09:21,920 --> 00:09:24,800adapting to patterns, adapting to things 23300:09:24,800 --> 00:09:27,080in the world, adapting to stressors and 23400:09:27,080 --> 00:09:29,360how it continues to perpetrate these 23500:09:29,360 --> 00:09:31,640patterns that it has created. And so 23600:09:31,640 --> 00:09:32,880we're going to explore that in a minute. 23700:09:32,880 --> 00:09:35,600But The thing is, is that. Where this 23800:09:35,600 --> 00:09:38,320is originating from, like when we talk 23900:09:38,320 --> 00:09:41,040about, OK, well, what is, what is 24000:09:41,040 --> 00:09:42,760anxiety?Why does it keep showing up for 24100:09:42,760 --> 00:09:44,880me?What is this, right?It's a chronic 24200:09:44,880 --> 00:09:46,800state of nervous system dysregulation. 24300:09:47,040 --> 00:09:49,600It's a response to stress, right?When 24400:09:49,600 --> 00:09:51,760your body perceives a stress, whether 24500:09:51,760 --> 00:09:54,600it's in in yourself, right? 24600:09:54,600 --> 00:09:55,840Whether it's, you know. 24700:09:57,120 --> 00:09:59,520It's feeling overwhelmed with all the 24800:09:59,520 --> 00:10:01,120work that you have to do, or it's an 24900:10:01,160 --> 00:10:03,240external stress. It's looking at the 25000:10:03,240 --> 00:10:05,360state of the world and feeling, you know, 25100:10:05,600 --> 00:10:08,520super overwhelmed and helpless 25200:10:08,520 --> 00:10:11,200and frustrated. It's responding. Your 25300:10:11,200 --> 00:10:13,120body, your nervous system is responding 25400:10:13,120 --> 00:10:14,880to those stressors, right?Rather 25500:10:14,880 --> 00:10:17,760internal, external, perceived or or 25600:10:18,800 --> 00:10:21,640real or wow, I'm really having 25700:10:21,920 --> 00:10:24,640some some word issues today. Whether they 25800:10:24,720 --> 00:10:27,520are real or perceived in our mind, 25900:10:27,520 --> 00:10:30,320right?And and not they're either. Wow, 26000:10:30,320 --> 00:10:32,160I'm like totally blanking on that. But 26100:10:32,600 --> 00:10:34,000either real or imagined. There we go. 26200:10:34,000 --> 00:10:35,640Thank you, brain. Good job. Good job. 26300:10:35,760 --> 00:10:38,560Real or imagined. Hello. I was like, what 26400:10:38,560 --> 00:10:40,320is the opposite of real? 26500:10:41,600 --> 00:10:44,560Real or imagined?Your 26600:10:44,720 --> 00:10:46,720your body is responding to those 26700:10:46,720 --> 00:10:49,600stressors, OK?And it's kicking it into a 26800:10:49,920 --> 00:10:52,800very heightened stress response. And 26900:10:52,800 --> 00:10:54,840so when it comes to anxiety, that's more 27000:10:54,840 --> 00:10:56,960of a a fight or a flight response. So 27100:10:56,960 --> 00:10:58,960it's a very reactive state inside your 27200:10:58,960 --> 00:11:01,920body. And some people respond this 27300:11:01,920 --> 00:11:03,200way, right?Some people are very 27400:11:03,200 --> 00:11:05,840hypervigilantly wired and they respond 27500:11:06,560 --> 00:11:08,320to these stressors in an anxious way. 27600:11:08,360 --> 00:11:09,920Other people don't, right. And that's why 27700:11:09,920 --> 00:11:11,360you'll notice that some people are stay 27800:11:11,360 --> 00:11:14,160calm under pressure. And that's that's 27900:11:14,160 --> 00:11:16,000amazing. We're all different, right. And 28000:11:16,000 --> 00:11:18,160so it's just important to just witness 28100:11:18,160 --> 00:11:20,480that this is. Your body's imprinted 28200:11:20,480 --> 00:11:22,360pattern, and it doesn't mean it's fixed 28300:11:22,360 --> 00:11:23,880and it doesn't mean it's the way it's 28400:11:23,880 --> 00:11:26,160going to be forever. No, that's the cool 28500:11:26,160 --> 00:11:27,640thing about your nervous system is that 28600:11:27,640 --> 00:11:29,320we're able to shift it. We're able to 28700:11:29,920 --> 00:11:32,360help it and support it and regulate it 28800:11:32,400 --> 00:11:34,760and begin to shift at these deep levels 28900:11:34,760 --> 00:11:36,480so that this doesn't become 29000:11:37,200 --> 00:11:39,120the way that it's always just going to 29100:11:39,120 --> 00:11:41,080be. Although it may feel like that right 29200:11:41,080 --> 00:11:42,800now, and that's certainly what it felt 29300:11:42,800 --> 00:11:45,080like for me. So when our stress response 29400:11:45,080 --> 00:11:47,840is overactive. Then we get kicked up 29500:11:47,840 --> 00:11:49,520into the state of dysregulation. Our 29600:11:49,520 --> 00:11:52,240brain is perceiving this threat. We get 29700:11:52,240 --> 00:11:53,920active in the amygdala, which is the 29800:11:53,920 --> 00:11:55,920survival center in the brain, and it 29900:11:55,920 --> 00:11:58,400begins to continually look for threats, 30000:11:58,640 --> 00:11:59,960right?And when we're in this heightened 30100:11:59,960 --> 00:12:02,640state, everything adds to the fire, 30200:12:02,640 --> 00:12:04,960everything, right?And especially in our 30300:12:04,960 --> 00:12:06,640current climate, especially here in the 30400:12:06,720 --> 00:12:08,800US, there's a lot of stressful things 30500:12:09,040 --> 00:12:11,160happening around the world. There's a lot 30600:12:11,160 --> 00:12:12,520of stressful things happening, and so 30700:12:12,520 --> 00:12:14,480that's why it's really important. To look 30800:12:14,480 --> 00:12:16,440at what you're consuming throughout the 30900:12:16,440 --> 00:12:18,160day when it comes to your social media, 31000:12:18,640 --> 00:12:20,480it's important to continually do the 31100:12:20,480 --> 00:12:21,680things we're going to be talking about 31200:12:21,680 --> 00:12:24,080here so that you're tending to yourself. 31300:12:24,800 --> 00:12:27,680Because when our body is stuck in this 31400:12:27,680 --> 00:12:30,160high alert response, it is in 31500:12:30,160 --> 00:12:32,160survival mode, right?And we know you've 31600:12:32,160 --> 00:12:34,640probably heard me say that we. 31700:12:35,240 --> 00:12:37,760Are either in this survival response. 31800:12:37,760 --> 00:12:39,760We're active in the amygdala. There's 31900:12:39,760 --> 00:12:41,760cortisol levels pumping through our 32000:12:42,240 --> 00:12:43,720cortisol levels are high. It's pumping 32100:12:43,720 --> 00:12:45,200through our system. Adrenaline levels are 32200:12:45,200 --> 00:12:48,040high. That's the opposite to 32300:12:48,080 --> 00:12:50,560that centered state, that creative 32400:12:50,560 --> 00:12:53,040energy, the leadership energy grounded, 32500:12:53,040 --> 00:12:55,360regulated in the energy of being your 32600:12:55,360 --> 00:12:57,840serene queen self, right? 32700:12:58,160 --> 00:13:00,840You're centered. You are anchored. You 32800:13:00,840 --> 00:13:03,280are in your power. You are tapped into 32900:13:03,440 --> 00:13:05,840flow. You are in that sense of 33000:13:06,080 --> 00:13:08,440activation and potentiality and 33100:13:08,440 --> 00:13:10,880connectivity. That's your serene queen 33200:13:10,880 --> 00:13:13,840vibe, right?Very opposite to the worn 33300:13:13,840 --> 00:13:15,880out woman vibe. So when we're in that 33400:13:15,880 --> 00:13:17,680state, the creative state, then then we 33500:13:17,680 --> 00:13:20,640have serotonin and 33600:13:20,680 --> 00:13:23,480endorphin levels and dopamine levels and 33700:13:23,480 --> 00:13:25,840that's the creative chemicals. So that's 33800:13:25,840 --> 00:13:28,560where we, you know, in a regulated state. 33900:13:28,880 --> 00:13:31,760That's a little probably more 34000:13:31,760 --> 00:13:33,760aligned to how you want to feel and how 34100:13:33,760 --> 00:13:35,200you want to show up. So how do we get 34200:13:35,200 --> 00:13:36,720there?How do we live there, Megan?Like, 34300:13:37,040 --> 00:13:39,000how do we stop just managing and banding 34400:13:39,040 --> 00:13:41,360the symptoms and get to that state?Well, 34500:13:41,360 --> 00:13:42,400that's what we're going to talk about 34600:13:42,400 --> 00:13:44,320because what we're really wanting to do 34700:13:44,720 --> 00:13:47,360is recognize when we're 34800:13:47,360 --> 00:13:50,000in that state of that tight. 34900:13:50,480 --> 00:13:53,120Overwhelmed, frantic, frazzled, running 35000:13:53,120 --> 00:13:55,280on fumes, powering through the day, 35100:13:55,520 --> 00:13:57,560dealing with high functioning anxiety and 35200:13:57,560 --> 00:13:59,840just trying to avoid it by doing all the 35300:13:59,840 --> 00:14:02,240overworking, overdoing, overthinking. How 35400:14:02,240 --> 00:14:05,040do we get to the root of the issue 35500:14:05,280 --> 00:14:08,000so that we can experience lasting 35600:14:08,000 --> 00:14:10,880peace, lasting peace, lasting, 35700:14:10,880 --> 00:14:13,840connected awareness, grounded state that 35800:14:13,840 --> 00:14:16,280that is your your true state, right?And 35900:14:16,280 --> 00:14:18,640when you're. Your nervous system is in 36000:14:18,640 --> 00:14:20,640that state of regulation. When we return 36100:14:20,640 --> 00:14:22,480it to its natural state, 36200:14:23,360 --> 00:14:26,160that's when you feel so alive, 36300:14:26,160 --> 00:14:29,040so vibrant, so fulfilled, right? 36400:14:29,040 --> 00:14:31,360You're feeling like yourself again. And 36500:14:31,360 --> 00:14:33,360that's a huge thing that I hear from my 36600:14:33,360 --> 00:14:35,280clients and my community members is that 36700:14:35,920 --> 00:14:38,560I just wanna feel like myself again. And 36800:14:38,560 --> 00:14:41,120then in our work, we get to that place, 36900:14:41,120 --> 00:14:43,360right?It feels like you have 37000:14:43,360 --> 00:14:45,600agency, you have control 37100:14:45,840 --> 00:14:48,440over. What's happening inside of you, 37200:14:48,480 --> 00:14:51,120right?We cannot control what's happening 37300:14:51,120 --> 00:14:52,720in the world outside of us. We can 37400:14:52,720 --> 00:14:54,640control how much we consume. We can 37500:14:54,640 --> 00:14:56,520control what we're doing to take care and 37600:14:56,520 --> 00:14:58,960tend to our nervous system, how we engage 37700:14:58,960 --> 00:15:01,280in, you know, pretty radical acts of 37800:15:01,280 --> 00:15:03,600rebellion, right?Like taking breaks, 37900:15:04,000 --> 00:15:06,640rest, tending to your nervous system, 38000:15:06,640 --> 00:15:08,240doing more than just having a bubble 38100:15:08,240 --> 00:15:11,040bath, like doing the work that really is 38200:15:11,040 --> 00:15:14,000impactful at the deepest level. How do we 38300:15:14,000 --> 00:15:15,880get to that?Right. How do we shift the 38400:15:15,880 --> 00:15:18,240state of being in a worn out woman state 38500:15:18,240 --> 00:15:19,920in that survival pattern that just 38600:15:21,040 --> 00:15:23,200feeds on itself?Because when we're active 38700:15:23,200 --> 00:15:25,320in the survival state, we're we're just 38800:15:25,320 --> 00:15:28,040seeing more potential threats, right?And 38900:15:28,040 --> 00:15:30,640they may be actual threats or they may be 39000:15:30,640 --> 00:15:33,440perceived threats as problems or 39100:15:33,440 --> 00:15:36,000frustrations or, you know, things that 39200:15:36,000 --> 00:15:38,880are upsetting you. And so your brain 39300:15:38,880 --> 00:15:41,640is hyper-focused on that. So 39400:15:41,640 --> 00:15:44,000what can we do to go 39500:15:44,000 --> 00:15:46,400deeper?What can we do to really 39600:15:46,400 --> 00:15:49,240support you at the deepest level 39700:15:49,240 --> 00:15:51,480of your nervous system?Well, that is 39800:15:51,480 --> 00:15:54,000where the flow framework comes in. 39900:15:54,560 --> 00:15:57,120That is where the flow framework comes 40000:15:57,120 --> 00:15:59,640in, which we go fully into 40100:15:59,680 --> 00:16:02,080inside Serenity, creating your own 40200:16:02,320 --> 00:16:04,720customized flow patterns and 40300:16:04,720 --> 00:16:07,040rituals so that you can activate and live 40400:16:07,040 --> 00:16:08,720this. But I want to give you some tools 40500:16:08,720 --> 00:16:10,240to work with initially because it's 40600:16:10,240 --> 00:16:13,040really important. So flow 40700:16:13,200 --> 00:16:15,600is an acronym. First, we have the 40800:16:15,600 --> 00:16:18,400foundation. And the foundation of 40900:16:18,400 --> 00:16:21,120everything is your 41000:16:21,600 --> 00:16:24,560identity. Who you see yourself 41100:16:24,560 --> 00:16:26,480as, how you're showing up in the world. 41200:16:26,800 --> 00:16:29,720And that is based inside your nervous 41300:16:29,720 --> 00:16:32,200system, right?The beliefs, the 41400:16:32,240 --> 00:16:34,800habits, the stories that you're telling 41500:16:34,800 --> 00:16:37,040yourself are all part of that 41600:16:37,040 --> 00:16:39,920beautiful aspect 41700:16:40,440 --> 00:16:43,120of your mind-body connection. And so 41800:16:43,120 --> 00:16:45,360what's really important here is that we 41900:16:45,600 --> 00:16:48,560begin to look at your 42000:16:48,560 --> 00:16:51,280unique patterns and the ways 42100:16:51,280 --> 00:16:53,680that you respond to stress. 42200:16:54,080 --> 00:16:56,080And so if you are someone, you know, like 42300:16:56,080 --> 00:16:57,120many of the people here in this 42400:16:57,120 --> 00:16:59,480community, woman over 40, dealing with 42500:16:59,480 --> 00:17:01,360high functioning anxiety, you're very 42600:17:01,520 --> 00:17:04,160high achieving, high, highly 42700:17:04,160 --> 00:17:06,240driven, highly passionate, very 42800:17:06,240 --> 00:17:08,960ambitious. Well, that's a 42900:17:08,960 --> 00:17:11,600pattern. That's a protective pattern. 43000:17:12,080 --> 00:17:13,680And so it's really important that we 43100:17:13,680 --> 00:17:16,040begin to witness these patterns, right? 43200:17:16,040 --> 00:17:17,840They're adaptive patterns that you 43300:17:17,840 --> 00:17:20,520learned as a wee little one and begin to 43400:17:20,560 --> 00:17:22,880look at the ways that they 43500:17:23,840 --> 00:17:26,720are serving you, but also might 43600:17:26,720 --> 00:17:29,600actually be triggering more stress 43700:17:29,600 --> 00:17:32,000and therefore contributing to higher 43800:17:32,000 --> 00:17:34,920levels of anxiety. So how can we begin to 43900:17:34,960 --> 00:17:37,080get to the root of this, the foundation 44000:17:37,080 --> 00:17:39,440of this?This is really important is we 44100:17:39,440 --> 00:17:41,680begin to look at your unique 44200:17:41,680 --> 00:17:44,560patterns and just how can you do that 44300:17:44,560 --> 00:17:46,560now?OK, so let's let's land this, let's 44400:17:46,560 --> 00:17:48,640ground this. How can you begin to witness 44500:17:48,640 --> 00:17:50,560that?Well, I want you to think back on 44600:17:50,560 --> 00:17:53,080some times, maybe a stressful time in a 44700:17:53,080 --> 00:17:55,840work period, right?Maybe you know you're 44800:17:55,840 --> 00:17:57,600you're involved in a big project at work, 44900:17:57,760 --> 00:17:59,200right?And for entrepreneurs that might be 45000:17:59,200 --> 00:18:00,880a launch or a sales season. 45100:18:01,840 --> 00:18:04,640Look at what you did to navigate 45200:18:04,640 --> 00:18:06,640through that. Did you push yourself for 45300:18:06,640 --> 00:18:08,640long hours?Did you set really high 45400:18:08,640 --> 00:18:10,720standards and have a hard time delegating 45500:18:10,720 --> 00:18:12,960things to other people?This is again, we 45600:18:12,960 --> 00:18:14,000want to look through the lens of the 45700:18:14,000 --> 00:18:16,880heart with compassionate curiosity. How 45800:18:16,880 --> 00:18:19,600can you begin to recognize 45900:18:19,600 --> 00:18:22,480those patterns in yourself so that we can 46000:18:22,480 --> 00:18:24,560begin to become aware of 46100:18:25,280 --> 00:18:28,160what your default mode is?OK, 46200:18:28,160 --> 00:18:30,320And so when we begin to have. 46300:18:31,080 --> 00:18:33,080And awareness of that, we can begin to 46400:18:33,120 --> 00:18:35,440create a different foundation. And we're 46500:18:35,440 --> 00:18:37,360not saying that you're going to totally 46600:18:37,360 --> 00:18:40,000just throw all that out. It's it's so 46700:18:40,000 --> 00:18:42,400important. These tools and these 46800:18:42,400 --> 00:18:44,480qualities are so, so important. 46900:18:45,200 --> 00:18:47,960But that typically when we default to 47000:18:47,960 --> 00:18:49,240that pattern, when we're in a stress 47100:18:49,240 --> 00:18:51,280state, we tend to use them in a 47200:18:51,280 --> 00:18:53,680dysregulated state or in that fight or 47300:18:53,680 --> 00:18:56,560flight response. So if you were 47400:18:56,560 --> 00:18:59,360to use those, that ambitiousness, that 47500:18:59,520 --> 00:19:01,920attention to detail, that very 47600:19:02,640 --> 00:19:04,160passionate and goal-driven 47700:19:05,120 --> 00:19:07,640qualities of yourself in a 47800:19:08,240 --> 00:19:10,960regulated, intentional way, they 47900:19:10,960 --> 00:19:13,680become so incredibly powerful cause 48000:19:13,680 --> 00:19:15,600you're using them from a creative space 48100:19:15,600 --> 00:19:17,640in the mind. So how can we create a 48200:19:17,640 --> 00:19:19,520foundation for that?Looking at what your 48300:19:19,520 --> 00:19:21,120qualities already are so you're not 48400:19:21,120 --> 00:19:24,080changing yourself. No, you're an amazing, 48500:19:24,280 --> 00:19:26,480incredible being that has all of these 48600:19:26,480 --> 00:19:28,480beautiful qualities and characteristics. 48700:19:29,040 --> 00:19:31,080It's creating a foundation of support for 48800:19:31,080 --> 00:19:33,000your nervous system by looking at these 48900:19:33,000 --> 00:19:35,040patterns. OK, so it's very important that 49000:19:35,040 --> 00:19:36,840we bring these patterns into your levels 49100:19:36,840 --> 00:19:39,520of awareness, because until we make the 49200:19:39,520 --> 00:19:41,480conscious, or sorry, until we make the 49300:19:41,600 --> 00:19:44,160unconscious conscious, it will rule your 49400:19:44,160 --> 00:19:46,120life and you will call it destiny. So 49500:19:46,120 --> 00:19:48,960that's a quote from Carl Jung. OK, 49600:19:49,200 --> 00:19:50,720so we're bringing these subconscious, 49700:19:50,720 --> 00:19:52,720unconscious patterns to your levels of 49800:19:52,720 --> 00:19:54,880awareness so that you can witness them. 49900:19:55,360 --> 00:19:57,360And that's a skill. That's a skill. 50000:19:58,080 --> 00:20:01,040So because if they are active, 50100:20:01,040 --> 00:20:02,800if we're active in the survival state of 50200:20:02,800 --> 00:20:05,240the brain, the mind chatter, the chatter 50300:20:05,240 --> 00:20:08,160channel will become probably a little 50400:20:08,160 --> 00:20:10,320bit more self-doubt, 50500:20:10,320 --> 00:20:13,200perfectionism, critical imposter 50600:20:13,200 --> 00:20:15,000syndrome, all of those things that tend 50700:20:15,000 --> 00:20:17,960to go along with. That anxious 50800:20:17,960 --> 00:20:20,880state in our in our body. OK, so 50900:20:21,120 --> 00:20:24,080F foundation, foundational and 51000:20:24,080 --> 00:20:26,400this is a nervous system reset. So this 51100:20:26,400 --> 00:20:28,400is a foundational awareness of your 51200:20:28,400 --> 00:20:30,720nervous system patterns, of your 51300:20:30,960 --> 00:20:32,560subconscious patterns so that we can 51400:20:32,560 --> 00:20:35,360begin to recognize them, honor 51500:20:35,360 --> 00:20:37,760them and maybe play with them a little 51600:20:37,760 --> 00:20:39,280bit, really creating this solid 51700:20:39,280 --> 00:20:41,520foundation of a regulated nervous system. 51800:20:41,920 --> 00:20:44,800So what we're doing here. Is when we have 51900:20:44,800 --> 00:20:46,640a regulated state in the nervous system, 52000:20:47,280 --> 00:20:50,000then we can begin to not only 52100:20:50,320 --> 00:20:52,400recognize these patterns, but we will 52200:20:52,400 --> 00:20:55,360learn how to rewire them. OK, learning 52300:20:55,360 --> 00:20:57,360how to rewire them. So first you 52400:20:57,360 --> 00:20:59,600cultivated an awareness of it. So now 52500:20:59,600 --> 00:21:00,960that you start to look and you see your 52600:21:00,960 --> 00:21:03,920patterns, let's learn to rewire 52700:21:03,920 --> 00:21:06,640these patterns so that when we're 52800:21:06,640 --> 00:21:09,600experiencing stress. It doesn't 52900:21:09,720 --> 00:21:12,160accelerate to that anxious response. 53000:21:12,400 --> 00:21:14,320When we are experiencing, you know, a 53100:21:14,320 --> 00:21:15,840moment when we're getting pushed, when 53200:21:15,840 --> 00:21:17,520we're getting challenged, that might be 53300:21:17,760 --> 00:21:19,840stressful for us and we might kick back 53400:21:19,840 --> 00:21:22,320into that hyper-achiever critical 53500:21:22,320 --> 00:21:25,200pattern or whatever it is. How can we 53600:21:25,200 --> 00:21:27,920begin to shift and rewire 53700:21:28,000 --> 00:21:30,800that pattern?So let's learn to rewire 53800:21:31,120 --> 00:21:33,120the mind, and 53900:21:33,680 --> 00:21:36,640this is really awareness in action. 54000:21:37,360 --> 00:21:39,920Right. We know that when we're under 54100:21:39,920 --> 00:21:42,320stress, the survival mechanism is kicked 54200:21:42,320 --> 00:21:45,200in. The voice in our head is typically 54300:21:45,200 --> 00:21:46,560not very encouraging and loving. 54400:21:48,880 --> 00:21:50,720No, not not really. 54500:21:51,840 --> 00:21:53,600Because we're in fear, right?We're in 54600:21:53,600 --> 00:21:56,480fear. So how can we learn to catch 54700:21:56,520 --> 00:21:59,440that and begin to recognize your 54800:21:59,440 --> 00:22:02,280patterns, right?Recognize how you 54900:22:02,480 --> 00:22:04,240are beginning to shift your foundation, 55000:22:04,240 --> 00:22:06,720right?We talked about that in F. So let's 55100:22:06,720 --> 00:22:08,960learn to catch those patterns so they no 55200:22:08,960 --> 00:22:11,600longer control you. So what we want to do 55300:22:11,600 --> 00:22:13,920here is give that 55400:22:14,240 --> 00:22:16,400pattern that you recognize in yourself. 55500:22:16,400 --> 00:22:18,320Maybe it's Harry the hectic hyper 55600:22:18,320 --> 00:22:21,120achiever. That's mine, right?Or 55700:22:21,120 --> 00:22:22,320maybe it's the sad, 55800:22:24,240 --> 00:22:26,640the snide, cynical, 55900:22:27,280 --> 00:22:29,840snakey response, right?It's that. Let's 56000:22:30,080 --> 00:22:33,000let's give it some. Playfulness, right? 56100:22:33,000 --> 00:22:35,680Give it a quality, give it a name 56200:22:36,080 --> 00:22:38,960so that when that shows up, when that 56300:22:38,960 --> 00:22:41,760pattern shows up, that is 56400:22:42,000 --> 00:22:44,480really been pretty foundational up until 56500:22:44,480 --> 00:22:46,000this point. But we're shifting that, 56600:22:46,000 --> 00:22:48,000right?These are subconscious patterns 56700:22:48,000 --> 00:22:49,520that you learned as a child that you're 56800:22:49,520 --> 00:22:51,080now beginning to bring awareness to. 56900:22:51,080 --> 00:22:53,160We're learning how to rewire them. So 57000:22:53,160 --> 00:22:55,920when you can recognize that you're in 57100:22:55,920 --> 00:22:58,160that pattern or that you are 57200:22:58,160 --> 00:23:00,800feeling. The result of that stress 57300:23:00,800 --> 00:23:03,240response, you're feeling the anxiety in 57400:23:03,240 --> 00:23:05,200your body. Label it, 57500:23:06,000 --> 00:23:08,640label it. Uh, I'm feeling 57600:23:08,640 --> 00:23:11,600anxious. And we wanna make sure 57700:23:12,000 --> 00:23:13,640to bring that level of awareness so that 57800:23:13,640 --> 00:23:15,600we're not saying I am anxious. I'm 57900:23:15,600 --> 00:23:18,200anxious. I'm feeling anxious cause you 58000:23:18,200 --> 00:23:20,480are not anxiety, you're experiencing 58100:23:20,480 --> 00:23:22,120anxiety. That's very important 58200:23:22,120 --> 00:23:24,040distinction in starting to change your 58300:23:24,040 --> 00:23:26,560relationship with this experience is 58400:23:26,560 --> 00:23:29,400to. Step away from it and take space 58500:23:29,400 --> 00:23:30,800from it. And that's something we'll dive 58600:23:30,800 --> 00:23:32,240deep into inside serenity. 58700:23:33,440 --> 00:23:36,120So labeling the anxiety as 58800:23:36,120 --> 00:23:38,880such. And then when you're noticing that 58900:23:38,960 --> 00:23:41,840those patterns show up in yourself, then 59000:23:41,840 --> 00:23:44,000that's when we begin to play with some of 59100:23:44,000 --> 00:23:46,000the tools. What we're doing here is 59200:23:46,000 --> 00:23:47,800feeling the feels, right?You're noticing 59300:23:47,800 --> 00:23:49,760that experience, and as soon as that 59400:23:49,760 --> 00:23:52,160happens, we take a power 59500:23:52,160 --> 00:23:54,680pause. So you're learning to rewire your 59600:23:54,680 --> 00:23:56,000mind. So you're catching yourself in that 59700:23:56,000 --> 00:23:58,040pattern. What do we do next?What do we do 59800:23:58,040 --> 00:23:59,840next?When I feel the anxiety, when I 59900:23:59,840 --> 00:24:02,560notice myself being critical or whatever 60000:24:02,560 --> 00:24:04,360it is, we're learning to rewire your 60100:24:04,360 --> 00:24:06,560mind. How?Well, here's where we 60200:24:06,560 --> 00:24:09,440optimize your energy by taking a power 60300:24:09,440 --> 00:24:11,880pause. So you're feeling the feels, and 60400:24:11,880 --> 00:24:14,480now we get to O, optimize your energy. So 60500:24:14,480 --> 00:24:17,040here is where we are using 60600:24:17,040 --> 00:24:20,000these intentional pauses, these little 60700:24:20,000 --> 00:24:22,720mindful moments. To be 60800:24:22,720 --> 00:24:25,120able to break and interrupt the pattern, 60900:24:25,920 --> 00:24:27,880right. So what we're doing here is when 61000:24:27,880 --> 00:24:30,320we feel the feels, when we get that that 61100:24:30,320 --> 00:24:32,960cue from your body, then we 61200:24:32,960 --> 00:24:35,600pause and we are 61300:24:35,600 --> 00:24:38,400doing something to shift your 61400:24:38,400 --> 00:24:41,280inner state. So we are doing something 61500:24:41,280 --> 00:24:44,160to reboot your energy that actually 61600:24:44,160 --> 00:24:47,080fuels you by helping you to diffuse 61700:24:47,080 --> 00:24:49,680some of that anxious energy as 61800:24:49,680 --> 00:24:52,640well as. Being able to regulate your 61900:24:52,640 --> 00:24:55,200nervous system so that you're really 62000:24:55,360 --> 00:24:57,280rewiring your mind. You're creating this 62100:24:57,280 --> 00:24:58,640new foundation for yourself. You're 62200:24:58,640 --> 00:25:00,800resetting the nervous system in the 62300:25:00,960 --> 00:25:03,800moment. In the moment. OK, we're going to 62400:25:03,800 --> 00:25:05,120get to a power pause in a minute. I'm 62500:25:05,120 --> 00:25:06,520going to show you how to do that, but I 62600:25:06,520 --> 00:25:09,440want to go through W first. So we 62700:25:09,440 --> 00:25:11,080are creating this foundational nervous 62800:25:11,080 --> 00:25:12,960system reset. You're learning to rewire 62900:25:12,960 --> 00:25:14,720your mind. Now you're optimizing your 63000:25:14,720 --> 00:25:16,800energy by taking power pauses. That is 63100:25:16,800 --> 00:25:18,480literally just one tool. There are so 63200:25:18,480 --> 00:25:21,360many other aspects to this that can be 63300:25:21,360 --> 00:25:23,840really supportive. And I don't want to 63400:25:23,840 --> 00:25:25,680overwhelm you, but of course that's what 63500:25:25,680 --> 00:25:26,840we're going to be diving into, 63600:25:26,880 --> 00:25:28,600customizing a plan for you inside 63700:25:28,600 --> 00:25:30,520Serenity. So make sure to check that out 63800:25:31,200 --> 00:25:33,520because it really is. Inclusive of 63900:25:33,520 --> 00:25:35,000movement, right?You know that movement is 64000:25:35,000 --> 00:25:36,880mind medicine. Movement is body medicine. 64100:25:37,120 --> 00:25:38,600It's all about the state of mind, the 64200:25:38,600 --> 00:25:40,080state of being, right?It's about the 64300:25:40,080 --> 00:25:41,600meanings that we're making about this. So 64400:25:41,600 --> 00:25:43,440there are many other components to this, 64500:25:43,680 --> 00:25:45,760but it's really about optimizing your 64600:25:45,760 --> 00:25:48,080energy and your lifestyle, 64700:25:48,720 --> 00:25:51,600OK?Because as impactful 64800:25:51,600 --> 00:25:53,200as a power pause is literally in 2 64900:25:53,200 --> 00:25:54,720minutes to be able to shift your inner 65000:25:54,720 --> 00:25:57,440state, it's about what we do 65100:25:57,440 --> 00:26:00,000consistently to create this 65200:26:00,320 --> 00:26:02,920deep and lasting shift and. It 65300:26:03,200 --> 00:26:04,800it doesn't mean that we're overhauling 65400:26:04,800 --> 00:26:06,240everything and it has to be really 65500:26:06,240 --> 00:26:08,240overwhelming. No, it's actually very 65600:26:08,240 --> 00:26:10,560simple. It's very simple. And of course 65700:26:10,560 --> 00:26:12,160there's layers, right?There's layers to 65800:26:12,200 --> 00:26:14,160what you are available for and what works 65900:26:14,160 --> 00:26:16,560for you. But it's really about feeling 66000:26:16,560 --> 00:26:18,240the feels, right?Notice when it's 66100:26:18,240 --> 00:26:20,440happening and then take a power pause. 66200:26:20,440 --> 00:26:22,040I'll show you how to do that in a second. 66300:26:23,600 --> 00:26:26,160But it's also doing that in the moment 66400:26:26,160 --> 00:26:28,560when you experience it. And also doing it 66500:26:28,560 --> 00:26:29,680throughout the day so that you're 66600:26:29,680 --> 00:26:32,240dripping that sense of steadiness and 66700:26:32,240 --> 00:26:34,000calm and awareness throughout your day. 66800:26:34,240 --> 00:26:36,320You're weaving it in so that we stay in a 66900:26:36,320 --> 00:26:38,320more regulated state. You respond to 67000:26:38,320 --> 00:26:40,160challenges, right?That's what regulation 67100:26:40,160 --> 00:26:41,840is, is it being able to rise to the 67200:26:41,840 --> 00:26:44,160challenge without getting completely 67300:26:44,160 --> 00:26:46,960depleted and exhausted and being able 67400:26:46,960 --> 00:26:49,760to come back to that steady state of 67500:26:49,760 --> 00:26:52,000coherence within yourself, right?That 67600:26:52,080 --> 00:26:54,720that even steady rhythm 67700:26:54,960 --> 00:26:57,360coherence within yourself. But also 67800:26:57,360 --> 00:26:59,040coherence with your vision, coherence 67900:26:59,040 --> 00:27:00,640with your goals so that you're in that 68000:27:00,640 --> 00:27:02,960vibrational state. Because your vibe, 68100:27:02,960 --> 00:27:04,480your vibe of your vision, which is so 68200:27:04,480 --> 00:27:06,920important of how you truly want to feel 68300:27:06,920 --> 00:27:09,360and how you truly want to show up, that 68400:27:09,360 --> 00:27:12,200is a regulated state. And that's 68500:27:12,200 --> 00:27:13,920where all our joyful, uplifting, 68600:27:13,920 --> 00:27:16,560effervescent, you know, expansive 68700:27:16,560 --> 00:27:19,280emotions live are. They live inside 68800:27:19,440 --> 00:27:21,760that regulation. OK, so that's why it's 68900:27:21,760 --> 00:27:22,520the foundation. 69000:27:24,480 --> 00:27:26,720Regulation is the foundation. Oh. 69100:27:27,280 --> 00:27:29,400Oh, I love rhymes, and I love when I'm 69200:27:29,400 --> 00:27:31,840clever like that. Good job, Brain. All 69300:27:31,840 --> 00:27:33,600right, so we have the foundation. We have 69400:27:33,600 --> 00:27:35,680learning to rewire our mind, and we have 69500:27:35,680 --> 00:27:37,920optimize your energy. And 69600:27:38,960 --> 00:27:40,160then finally, 69700:27:41,760 --> 00:27:44,400the elusive work-life 69800:27:44,640 --> 00:27:47,520integration. You thought I was going to 69900:27:47,520 --> 00:27:49,280say balance, didn't you?Nope, I tricked 70000:27:49,280 --> 00:27:51,640you. Work-life integration for 70100:27:51,640 --> 00:27:52,800sustainable success. 70200:27:54,560 --> 00:27:56,680Because those pieces, especially if 70300:27:56,680 --> 00:27:58,400you're very passionate, ambitious and 70400:27:58,560 --> 00:28:00,640sometimes entrepreneur, not necessarily, 70500:28:00,640 --> 00:28:02,480but a leader, a visionary, whatever you 70600:28:02,480 --> 00:28:05,120identify as, it's an integration, right? 70700:28:05,120 --> 00:28:07,760It's it's very, very rare that we have 70800:28:07,760 --> 00:28:10,720this, you know, completely isolated life 70900:28:10,720 --> 00:28:12,480experience and that work and life don't 71000:28:12,480 --> 00:28:14,720intermingle. It's an integration of these 71100:28:14,720 --> 00:28:16,520different components and aspects of you 71200:28:16,880 --> 00:28:18,960for sustainability. It's for 71300:28:18,960 --> 00:28:21,120sustainability, right?So that you're able 71400:28:21,120 --> 00:28:23,840to fully embody this 71500:28:23,840 --> 00:28:26,080energy, this essence, this 71600:28:26,400 --> 00:28:28,440anchoredness, this ability to 71700:28:29,920 --> 00:28:32,640tend to your emotions, 71800:28:32,800 --> 00:28:35,040being able to release these emotional 71900:28:35,040 --> 00:28:37,600congestions when they happen. Observe the 72000:28:37,600 --> 00:28:40,080stressors, observe the triggers, observe 72100:28:40,080 --> 00:28:41,840the activations, and see them as 72200:28:41,840 --> 00:28:44,720opportunities. To really come back 72300:28:44,720 --> 00:28:46,800to yourself, to really practice what you 72400:28:46,800 --> 00:28:49,200preach, what you teach, what you know, 72500:28:49,520 --> 00:28:51,920and really anchor it in so that you can 72600:28:51,920 --> 00:28:54,320navigate stress without 72700:28:55,840 --> 00:28:58,320spiraling into anxiety or 72800:28:59,440 --> 00:29:01,200spiraling down into sadness. 72900:29:02,760 --> 00:29:05,040It's really what it comes back to, is so 73000:29:05,040 --> 00:29:06,720that you can show up powerfully in your 73100:29:06,720 --> 00:29:08,760life, show up powerfully in your 73200:29:08,760 --> 00:29:10,560relationships, Learn how to set 73300:29:10,560 --> 00:29:12,800boundaries. Learn how to. 73400:29:13,840 --> 00:29:15,320Really do this in a way that's 73500:29:15,320 --> 00:29:18,000sustainable so that we're not 73600:29:18,000 --> 00:29:19,200having to get to the point where you're 73700:29:19,200 --> 00:29:20,800flat out and you're exhausted or burnt 73800:29:20,800 --> 00:29:22,640out, right?I got totally burnt out. It 73900:29:22,640 --> 00:29:24,800was not a fun state so that 74000:29:25,840 --> 00:29:28,680you can be in that flow state, be 74100:29:28,680 --> 00:29:31,320in that flow, easeful energy where life 74200:29:31,320 --> 00:29:33,040feels effortless, where life feels 74300:29:33,040 --> 00:29:35,120aligned, where life feels expansive, 74400:29:35,720 --> 00:29:38,240right?So that is the flow framework. And 74500:29:38,240 --> 00:29:40,320so I really hope that that was insightful 74600:29:40,320 --> 00:29:42,880for you. So when you feel the feels, when 74700:29:42,880 --> 00:29:44,320you feel the feels of that 74800:29:45,120 --> 00:29:47,320tightening or the worry or the 74900:29:47,600 --> 00:29:49,440overwhelm or the racing thoughts of 75000:29:49,440 --> 00:29:52,400anxiety, what can you do?What can 75100:29:52,400 --> 00:29:55,240you do to optimize your energy and your 75200:29:55,240 --> 00:29:56,640lifestyle?Well, you can take a power 75300:29:56,640 --> 00:29:59,600pause. OK, so we are 75400:29:59,600 --> 00:30:02,240going to do an energy reboot. 75500:30:02,480 --> 00:30:03,920We're going to do something that you can 75600:30:03,920 --> 00:30:06,720do to clear anxious energy and reclaim 75700:30:06,720 --> 00:30:09,520your calm. Fast. It's so 75800:30:09,520 --> 00:30:11,480powerful an it's one of those things 75900:30:11,480 --> 00:30:14,160that's actually retty fun and I 76000:30:14,160 --> 00:30:16,800call it shake it like a snow globe. OK, O 76100:30:16,800 --> 00:30:18,000remember that when you were little, or 76200:30:18,000 --> 00:30:19,440maybe you still have them. I mean, adults 76300:30:19,440 --> 00:30:21,920can have snow globes too. The little snow 76400:30:21,920 --> 00:30:23,440globes that you got, you know, maybe 76500:30:23,440 --> 00:30:25,600somebody that you loved collected them or 76600:30:25,600 --> 00:30:27,600you collect them. So the snow globe where 76700:30:27,600 --> 00:30:29,280there's something inside this globe and 76800:30:29,280 --> 00:30:31,840you shake it and all the little 76900:30:32,000 --> 00:30:34,120snow or sparkles or, you know, sand or 77000:30:34,120 --> 00:30:36,120whatever is inside there, you shake it 77100:30:36,120 --> 00:30:37,760and it gets all over everywhere and then 77200:30:37,760 --> 00:30:39,600it settles. 77300:30:40,560 --> 00:30:42,480Well, that's what this is. That's what 77400:30:42,480 --> 00:30:45,040this is. This is taking a a shaky break. 77500:30:45,680 --> 00:30:48,160So shaking is actually a signal to the 77600:30:48,160 --> 00:30:49,600nervous system that the stressor has 77700:30:49,640 --> 00:30:52,560ended. It's a really great way to get 77800:30:52,560 --> 00:30:54,560rid of some of that tightly 77900:30:54,560 --> 00:30:57,440wound intensity that 78000:30:57,440 --> 00:30:59,040can that can happen when we're 78100:30:59,040 --> 00:31:01,440experiencing anxiety. And it's just fun, 78200:31:01,760 --> 00:31:04,400right?Fun and play are very 78300:31:04,760 --> 00:31:07,680understated as far as nervous system 78400:31:07,840 --> 00:31:10,720regulation tools, as far as coming 78500:31:10,720 --> 00:31:13,040back into the vibe of your vision, as far 78600:31:13,040 --> 00:31:16,000as. Just bringing some lightness, some 78700:31:16,080 --> 00:31:19,040joy, some levity into our life. Because, 78800:31:19,040 --> 00:31:21,040you know, as adults we have this really 78900:31:21,040 --> 00:31:24,000silly notion that plays for 79000:31:24,000 --> 00:31:26,960kids. Why would I do that?Nonsense from 79100:31:26,960 --> 00:31:28,640the ego mind to keep us in that tight, 79200:31:28,640 --> 00:31:30,720contractive, stressed emotion, because 79300:31:30,720 --> 00:31:32,120that is where we're safe. That's where 79400:31:32,120 --> 00:31:35,000it's familiar. But what we get to do in 79500:31:35,000 --> 00:31:37,800this is diffuse some of that energy and 79600:31:37,800 --> 00:31:40,400reboot it, OK?So 79700:31:40,720 --> 00:31:41,920this is something that you can do 79800:31:41,920 --> 00:31:43,640anywhere, and so do it to the level that 79900:31:43,640 --> 00:31:45,440you're comfortable with. So you'll notice 80000:31:45,440 --> 00:31:47,200that I'm standing. You can obviously do 80100:31:47,200 --> 00:31:49,280this sitting. So I'm just gonna start by 80200:31:49,600 --> 00:31:52,120bouncing my body gently. OK, so if you 80300:31:52,120 --> 00:31:53,840are listening to the podcast, make sure 80400:31:53,920 --> 00:31:55,480to come over to the YouTube channel and 80500:31:55,480 --> 00:31:57,720you can watch the video on YouTube. Or if 80600:31:57,720 --> 00:32:00,400you stumbled upon this, you can listen to 80700:32:00,400 --> 00:32:03,280the whole episode about. Really 80800:32:03,280 --> 00:32:05,520being able to not just manage our 80900:32:05,520 --> 00:32:06,960anxiety, but get to the root of it. So 81000:32:06,960 --> 00:32:08,640keep going. Keep shaking. So now shake 81100:32:08,640 --> 00:32:10,600your body like you're Now we can begin to 81200:32:10,600 --> 00:32:12,040shake our hands like you're washed them 81300:32:12,040 --> 00:32:13,520and you're drying them off. And now shake 81400:32:13,520 --> 00:32:15,120it like a snow globe. OK, so shake it 81500:32:15,120 --> 00:32:16,640like a snow globe. That means start to 81600:32:16,640 --> 00:32:18,560shake your whole body all over the place 81700:32:18,560 --> 00:32:20,640to whatever degree feels good to you. OK, 81800:32:20,640 --> 00:32:21,920so we're going to shake, shake, shake, 81900:32:21,920 --> 00:32:23,600shake, shake, shake, shake. Breathe in 82000:32:24,400 --> 00:32:27,120and then exhale. Press your feet down. 82100:32:27,120 --> 00:32:29,760Bring your hands down. OK, do it again. 82200:32:30,000 --> 00:32:31,520Shake it like a snow globe. Shake it like 82300:32:31,520 --> 00:32:33,280a snow globe. OK?You can even say that to 82400:32:33,280 --> 00:32:35,760yourself, cuz it's kind of funny. All I 82500:32:35,760 --> 00:32:38,160can think of is that Outkast song, right? 82600:32:38,240 --> 00:32:40,240Shake it like a Polaroid picture. Shake, 82700:32:40,240 --> 00:32:41,440shake, shake, shake, shake, shake. Ready? 82800:32:41,440 --> 00:32:43,440Breathe in. And then 82900:32:44,320 --> 00:32:45,600close your eyes and let everything 83000:32:45,600 --> 00:32:46,080settle. It's 83100:32:51,160 --> 00:32:52,600like magic every time. One more time. 83200:32:52,960 --> 00:32:54,080Shake it, shake, shake, shake, shake, 83300:32:54,080 --> 00:32:56,720shake. Good. So belly pulls in, rise up, 83400:32:56,720 --> 00:32:58,440stand up nice and tall or sit up nice and 83500:32:58,440 --> 00:33:01,040tall and then shake, shake your face. 83600:33:02,920 --> 00:33:05,840Breathe in and then let it out super slow 83700:33:05,840 --> 00:33:08,000and feel yourself grounding, 83800:33:08,000 --> 00:33:10,000settling, anchoring, 83900:33:10,480 --> 00:33:12,160rooting, calming. 84000:33:17,770 --> 00:33:20,720Yes. All right. I would love to 84100:33:20,720 --> 00:33:22,800know how that was for you. 60 seconds or 84200:33:22,800 --> 00:33:25,360so, right?Rebooting your energy, getting 84300:33:25,360 --> 00:33:27,880out of that anxious energy of anxiety, 84400:33:27,880 --> 00:33:30,400and really coming back to a deep state of 84500:33:30,400 --> 00:33:33,120calm and presence within yourself. So 84600:33:33,120 --> 00:33:34,680powerful. That's what power pauses are 84700:33:34,680 --> 00:33:36,480all about. They do help you to optimize 84800:33:36,640 --> 00:33:38,080your energy and your lifestyle. And 84900:33:38,080 --> 00:33:39,880they're super effective, OK, super 85000:33:39,880 --> 00:33:42,560effective. And they are really a core in 85100:33:42,720 --> 00:33:45,600being able to shift your inner state 85200:33:45,680 --> 00:33:48,320quickly as you just experienced. 85300:33:49,280 --> 00:33:51,960So that is everything that I wanted to 85400:33:51,960 --> 00:33:54,160share with you today. How can we not just 85500:33:54,480 --> 00:33:56,760manage anxiety and have it be something 85600:33:56,760 --> 00:33:58,440that, you know, this is just wanna deal 85700:33:58,440 --> 00:34:00,800with now and this is just how it is now. 85800:34:01,120 --> 00:34:03,680No, no, you're listening to this 85900:34:03,680 --> 00:34:06,160podcast for a reason. You're 86000:34:06,160 --> 00:34:08,240here. You want solutions that actually 86100:34:08,240 --> 00:34:11,120work. Yes, it's it's possible for 86200:34:11,120 --> 00:34:13,520you, but it. It really takes 86300:34:13,680 --> 00:34:16,560coming in and getting to the root of it, 86400:34:16,800 --> 00:34:18,520which is your nervous system and your 86500:34:18,520 --> 00:34:20,080stress response and your protective 86600:34:20,080 --> 00:34:23,040patterns and the identity level of how 86700:34:23,040 --> 00:34:24,560you see yourself. And if you just see 86800:34:24,560 --> 00:34:27,080yourself, I'm just an anxious person. No, 86900:34:27,920 --> 00:34:30,880no, that's a pattern, right?We can 87000:34:31,120 --> 00:34:33,080begin to recognize it. We can begin to 87100:34:33,080 --> 00:34:35,080shift it. We can begin to navigate it. 87200:34:35,320 --> 00:34:37,120When you have the tools for this 87300:34:37,120 --> 00:34:39,160transformation on the level of mind, body 87400:34:39,160 --> 00:34:41,760and spirit, it's completely possible. 87500:34:42,120 --> 00:34:44,240OK, it's completely possible. And it's 87600:34:44,560 --> 00:34:46,880it's a practice just like anything else. 87700:34:47,120 --> 00:34:48,880It's a practice of awareness. It's a 87800:34:48,880 --> 00:34:51,120practice of devotion. It's a practice of 87900:34:51,120 --> 00:34:54,080compassion. It's really an 88000:34:54,080 --> 00:34:55,840incredible way to learn more about 88100:34:55,840 --> 00:34:58,200yourself. And so that's what I wanted to 88200:34:58,200 --> 00:35:00,200share with you today. I wanted to share 88300:35:00,200 --> 00:35:01,920these with you so that you don't just. 88400:35:02,160 --> 00:35:04,000You know, put a Band-Aid on it and get a 88500:35:04,000 --> 00:35:05,520little bit of relief here and there and 88600:35:05,600 --> 00:35:07,240OK, I don't feel like the worn out woman 88700:35:07,240 --> 00:35:09,240today. I feel like I'm kind of normal 88800:35:09,240 --> 00:35:12,160today. No, I want you to be able to live 88900:35:12,160 --> 00:35:14,400from that place of being the serene 89000:35:14,400 --> 00:35:16,960queen, being that grounded, activated, 89100:35:16,960 --> 00:35:18,720powerful, anchored, 89200:35:19,280 --> 00:35:22,160steady. Energy within 89300:35:22,160 --> 00:35:24,640yourself, version of you, your favorite 89400:35:24,640 --> 00:35:26,880version of you. That's what that means, 89500:35:26,880 --> 00:35:28,160right?And if you don't identify with 89600:35:28,160 --> 00:35:29,840being a queen, no worries. It's just that 89700:35:30,080 --> 00:35:31,920inner serenity. That's what this is all 89800:35:31,920 --> 00:35:34,240about. So thank you so much for 89900:35:34,240 --> 00:35:36,520listening, for watching. And if 90000:35:36,560 --> 00:35:38,960everything that I was sharing here or 90100:35:38,960 --> 00:35:40,720anything that I shared here resonated 90200:35:40,720 --> 00:35:42,400with you, make sure to check out Serenity 90300:35:42,400 --> 00:35:44,720because. It really is a 90400:35:44,720 --> 00:35:46,960culmination of all of the work that I've 90500:35:46,960 --> 00:35:49,600been doing myself over these last few 90600:35:49,600 --> 00:35:51,920years, doing professionally of 20 years 90700:35:51,920 --> 00:35:53,520of personal training and teaching yoga 90800:35:53,840 --> 00:35:56,760and really helping to support you as a 90900:35:56,760 --> 00:35:59,040human first, right?That has these needs 91000:35:59,040 --> 00:36:01,400of mind, body and spirit, but also as 91100:36:01,400 --> 00:36:03,360someone who is very ambitious and wants 91200:36:03,360 --> 00:36:04,920to do big things in the world and wants 91300:36:04,920 --> 00:36:06,880to keep showing up so fully and radiantly 91400:36:06,880 --> 00:36:09,440and vibrantly in what you do. And so if 91500:36:09,440 --> 00:36:12,080that's a a really calling to your heart, 91600:36:12,240 --> 00:36:14,000then check out Serenity because it's a 91700:36:14,000 --> 00:36:16,160very high touch, very exclusive 91800:36:16,160 --> 00:36:18,320experience. And so as such, there are 91900:36:18,320 --> 00:36:20,080only limited spots available. So if you 92000:36:20,080 --> 00:36:22,080want one, go grab one. If you have 92100:36:22,080 --> 00:36:24,440questions about it, make sure to either 92200:36:24,440 --> 00:36:26,400reach out to me via the page or you can 92300:36:26,400 --> 00:36:28,800book a time to have a little tea time. I 92400:36:28,800 --> 00:36:31,120would love that. And so thank you so much 92500:36:31,120 --> 00:36:32,800for being here. Thank you so much for 92600:36:33,760 --> 00:36:36,320being willing to learn and really diving 92700:36:36,320 --> 00:36:38,840into how to just. How do you stop just 92800:36:38,840 --> 00:36:41,640managing anxiety and actually truly shift 92900:36:41,640 --> 00:36:43,520it?That's really what this is about, so 93000:36:43,520 --> 00:36:46,160that you can thrive beyond those 93100:36:46,160 --> 00:36:48,640experiences and challenges in a really 93200:36:48,640 --> 00:36:51,360balanced, holistic, sustainable way. So 93300:36:51,360 --> 00:36:52,920thank you so much for being here and 93400:36:52,920 --> 00:36:55,160until next time, take good care of you 93500:36:55,160 --> 00:36:56,400and I'll see you soon. Bye, bye.