The N.E.S.T.S.S.S Framework for Self-Care with Sascha Kowalenko

This episode is an honest conversation with Dr. Sascha Kowalenko, a clinical psychologist and entrepreneurial coach, who helps entrepreneurs navigate the emotional highs and lows of running a business. We explore the challenges of entrepreneurship, particularly when doubt, fear, and burnout creep in.Together, we break down how to navigate these emotional waves using intentionality, self-awareness, and actionable strategies, including Sascha’s N.E.S.T.S.S.S Framework (Nutrition, Exercise, Sleep, Time for self/others, Support, Cyclical awareness, and Seasons of life). It’s a heartfelt conversation about embracing humanity in the entrepreneurial journey, building resilience, and taking radical responsibility for your growth—all with compassion.Five Game-Changing Action StepsLead with Self-Compassion: When facing tough times, place a hand on your heart, acknowledge your feelings, and remind yourself that it’s okay to be where you are.Optimize Your Foundations: Regularly assess your N.E.S.T.S.S.S. foundation: nutrition, exercise, sleep, time, support, cycle, and seasons; and address the areas that need care. Your habits fuel resilience.Change Your State to Change Your Perspective: Movement like walking or simple breathing exercises can reset your brain, helping you respond to challenges instead of reacting to them.Audit Your Alignment: Regularly ask yourself if your life and business are aligned with your values and purpose. If not, make small adjustments to bring them back on track.Own the Driver’s Seat with Grace: Take radical responsibility for your life while giving yourself compassion for the challenges you’ve faced. Progress is built one intentional step at a time.Follow Dr. Sascha on Instagram (@dr.sascha.k) for more profound insights into mental wellness and entrepreneurship.–We weren’t meant to do this alone… Whether it be business, relationships, or life. This is why this is an invitation for you…to join us inside the Relationships Beat Algorithms Alliance!!!Click here for a summary of the Alliance because if you're coming here into the show notes, there's a good chance you already know! ;)—We’ve made it easy to see George’s top 10 book recommendations! Click here to find George’s top 10 recommended books for mindset, customer journey, and relationships. —Questions or comments about the episode? I’d love to hear from you! Send me a DM over on Instagram @itsgeorgebryant or pop on over to our free Facebook community, Relationship Beat Algorithms. —Links not showing? Hop on over to our podcast blog, mindofgeorge.com/podcast for all the links from the show notes.—What do we talk about in this episode?00:00 Introduction to the Journey of Entrepreneurship00:16 Meet Sascha: The Mindset Queen00:39 Daily Habits for Harmony00:54 Connecting with Your Mission01:24 Building Resilience Through Episodic Memory01:34 Feelings Get to Ride, Not Drive02:20 Navigating Doubt and Fear in Entrepreneurship02:35 The Power of Perspective03:56 Authenticity and Vulnerability07:46 The Importance of Community30:30 Taking Control of Your Well-being31:08 The Power of Movement and Neurochemicals32:22 Balancing the Brain for Optimal Performance33:47 Zooming Out for Perspective35:51 Reevaluating Your Business and Life38:32 Aligning Business with Personal Design39:34 Understanding Neurodiversity in Entrepreneurship41:08 The Importance of Self-Acceptance41:39 Reconnecting with Your Mission and Values42:46 Small Steps to Big Changes45:55 The Role of Emotional Regulation48:33 Knowing Yourself Deeply50:41 The Impact of Early Life Experiences53:27 Embracing Your Unique Brain Design01:07:02 Aligning Life with Values01:13:38 Proactive vs. Reactive Approaches01:17:28 Radical Responsibility and Self-Compassion