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This podcast provides life coaching with power, purpose, and practical tools for a confident, healthy, and happy life.
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How to Cope with the Anxiety of Unplanned Meetings
How to Cope with the Anxiety of Unplanned Meetings This is the Mindset for Life podcast, a place for personal stories, coaching, neuroscience and my favorite positive psychology tools to master life, relationships and work. I'm your host. Bethanie Hansen. In today's episode, we'll focus on leadership, teaching, or coaching situations where you need to host a meeting and can't really get the agenda together. This can happen when those attending need to contribute information or to collaborate. It's at these times we might feel intense anxiety, because we can't plan or prepare very effectively. And yet, these can also be some of the more collaborative and generative moments. Read on for an episode summary, action items from the episode, and a summary outline. A transcript is available in the podcast player tool. And, if today is the right time for you to work with a coach, the contact form is available on this page. Episode Summary: In today's episode, we'll cover the importance of planning in leadership and collaboration, emphasizing the neuroscience behind the need for structure to reduce anxiety. I'll share an experience of leading a meeting without a clear agenda and how co-creation led to successful outcomes. You'll gain seven strategies to manage anxiety, including box breathing, journaling, social support, visualization, mindfulness, cognitive behavioral therapy, and physical exercise. We'll talk about the benefits of each method in calming the mind and body, enabling you to approach unstructured or unplanned meetings with confidence that leads to effective collaboration and leadership. Action Items: After listening to today's podcast, you might consider these action steps to make and sustain your personal or professional changes: Try box breathing technique to calm anxiety. Explore journaling to process thoughts and feelings before a meeting. Reach out to a friend or colleague for social support before a meeting. Practice visualization and positive imagery to imagine a successful meeting. Incorporate mindfulness or meditation practices to stay present. Consider using cognitive behavioral coaching to challenge negative thought patterns. Engage in physical exercise to release endorphins and reduce anxiety. Ready for Your Own Coach? Episode Highlights: Collaborative Leadership and Planning Meetings Bethanie introduces the podcast, focusing on collaboration and leadership in various settings, emphasizes the importance of planning meetings and having a clear agenda to reduce anxiety. Bethanie explains the neuroscience behind the need for complete answers and the fear of starting without all details, discusses how the brain's pattern recognition and prediction mechanisms can trigger anxiety when not all information is available. Addressing Anxiety and Planning Without Detailed Agendas Bethanie shares her experience of leading a meeting without a clear agenda and how co-creation led to successful outcomes. She highlights the balance between leadership and collaboration in achieving meeting goals. Bethanie provides strategies to address anxiety, such as self-talk, relaxation techniques, and box breathing. She explains box breathing in detail, emphasizing its effectiveness in calming the brain and reducing anxiety. Journaling, Social Support, and Visualization Techniques Bethanie suggests journaling as a way to process thoughts and feelings, reducing anxiety and opening up to collaboration. She recommends seeking social support from a non-involved person to feel understood and less anxious. Visualization and positive imagery are discussed as tools to imagine positive outcomes and reduce anxiety. Bethanie mentions mindfulness and meditation as methods to stay present and reduce anxiety, including guided meditation and progressive muscle relaxation. Cognitive Behavioral Therapy and Physical Exercise
How to Make and Keep a Change in Your Life
How to Make and Keep a Change in Your Life This is the Mindset for Life podcast, a place for personal stories, coaching, neuroscience and my favorite positive psychology tools to master life, relationships and work. I'm your host. Bethanie Hansen. In today's episode, we'll focus on three ways you can make and keep changes in your life. Read on for an episode summary, action items from the episode, and a summary outline. A transcript is available in the podcast player tool. And, if today is the right time for you to work with a coach, the contact form is available on this page. Episode Summary: In today's episode, we'll cover the challenges of maintaining motivation and energy for life changes. Your coach Bethanie Hansen emphasizes the importance of self-coaching through journaling, self-reflection, and visual reminders, such as before-and-after photos or videos. Additionally, she recommends hiring a coach to provide accountability and perspective, sharing her own positive experience several years ago with colleague Dr. Grady Batchelor. Lastly, she advises joining a supportive community to foster enthusiasm and shared progress. Hansen concludes by encouraging listeners to maintain a positive mindset, seek professional coaching, and engage with like-minded groups to sustain personal and professional goal achievement. Action Items: After listening to today's podcast, you might consider these action steps to make and sustain your personal or professional changes: Think about how to coach yourself through writing, reflecting, and using visual aids. Consider hiring a coach to help you get out of your own way and propel your momentum forward. Join a community of like-minded individuals who are on a similar journey to gain enthusiasm and support. Ready for Your Own Coach? Episode Highlights: Starting Something New and Overcoming Obstacles Bethanie introduces the podcast and the topic of discussing three ways to make and keep a change in your life. She acknowledges the enthusiasm people have for starting something new and notes that this energy often hits a wall, leading to a lack of motivation. Bethanie shares a personal experience of embarking on a weight loss journey nine years ago, emphasizing the need to continuously bring in motivating influences to sustain progress. She compares the concept of declining motivation and energy to the idea of having a happiness set point, explaining that without new influences, momentum can fade. Self-Coaching Techniques Bethanie explains the first method of maintaining energy and momentum: self-coaching. This includes activities like journaling, recording videos, and comparing before and after photos. She describes how she used self-coaching techniques, such as writing in her journal and giving herself motivational self-talk, to stay on track with her weight loss goals. Bethanie emphasizes the importance of self-reflection and positive reinforcement to keep oneself motivated and focused on the goal. She highlights the role of self-coaching in raising one's happiness set point, as well as in maintaining momentum during a change. Hiring a Coach A second method discussed is to hire a coach, which can be beneficial in various areas of personal and professional growth, such as in health, life, business, and parenting domains. She shares her experience of working with Dr. Grady Batchelor, a coach credentialed colleague who asked her insightful questions that helped her realize she was her own obstacle. Bethanie explains how a coach can help individuals identify and overcome self-imposed limitations, providing accountability and deeper understanding that pave the way for change. She encourages listeners to consider hiring a coach to propel their momentum forward and achieve their goals more effectively. Joining a Community The third method discussed is to join a community,
Wheel of Life
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Setting Goals for Success: Visioning Your Ideal Work day
This is the Mindset for Life podcast, a place for personal stories, coaching, neuroscience and my favorite positive psychology tools to master life, relationships and work. I'm your host. Bethanie Hansen. Hello, wonderful listeners! Welcome to another exciting episode of ‘Mindset For Life,’ where we dive deep into the tools and strategies that help you live your best life. I’m Bethanie Hansen, and today, we’re going to explore the powerful practice of setting goals for success by visioning your ideal workday. Whether you’re tuning in during your morning commute or winding down after a long day, I’m thrilled to have you here with me! Let me start with a personal story. A few years ago, I was stuck in a rut, feeling overwhelmed and unproductive. I decided to try something different: I sat down and visualized my perfect workday. I imagined waking up refreshed, having a productive morning, engaging in meaningful work, and ending the day feeling accomplished. This simple exercise transformed my approach to work and life. It gave me clarity and a sense of purpose that I hadn’t felt in a long time. Coaching Neuroscience Insight Now, let’s dive into some fascinating science. Did you know that visualization can actually rewire your brain? According to coaching neuroscience, when you visualize a successful outcome, your brain generates the same neural pathways as if you were actually experiencing that outcome (Rock, 2006). This means that by regularly visualizing your ideal workday, you’re training your brain to make it a reality. Positive Psychology Tool One powerful tool from positive psychology that can help you change a specific habit is the practice of gratitude journaling. By writing down three things you’re grateful for each day, you can shift your focus from what’s going wrong to what’s going right. This simple habit can improve your mood, increase your resilience, and help you build a more positive outlook on life (Emmons & McCullough, 2003). Visioning Your Ideal Workday So, how do you start visioning your ideal workday? Here are some steps to guide you: Find a Quiet Space: Sit in a comfortable place where you won’t be disturbed. Close Your Eyes: Take a few deep breaths to relax. Visualize in Detail: Imagine every aspect of your perfect workday. What time do you wake up? What do you eat for breakfast? How do you feel as you start your work? Picture yourself handling tasks efficiently, interacting positively with colleagues, and ending the day with a sense of accomplishment. Write It Down: After your visualization, jot down the details. This helps reinforce the vision and makes it more tangible. Set Goals: Based on your vision, set specific, achievable goals. For example, if your ideal day includes a morning workout, set a goal to exercise three times a week. Are You Ready to Work with a Coach? In today’s episode, we explored the transformative power of setting goals for success by visioning your ideal workday. We discussed how visualization can rewire your brain, supported by insights from coaching neuroscience (Rock, 2006). We also introduced gratitude journaling as a positive psychology tool to help you change habits and master life, relationships, and work (Emmons & McCullough, 2003). These practices are integral to life and wellbeing coaching, helping you create a fulfilling and balanced life. If you’re feeling overwhelmed or on the brink of burnout, now might be the perfect time to consider making a change. Many people seek coaching to gain clarity, set meaningful goals, and build resilience. Thank you for joining me today! If you have any questions or want to share your experiences, feel free to reach out. Remember, you have the power to create the life you envision. Until next time, stay positive and keep striving for success! Rock, D. (2006). Quiet Leadership: Six Steps to Transforming Performance at Work. HarperBusiness. Emmons, R. A., & McCullough, M. E.