When I created the Break Free Mastermind, I wanted to teach on specific topics that majority of women struggle with and give them Guest Experts every month. We have the distinct honor of Guest Expert, Angie Garner who will be talking about creating reachable goals and commitment that never wavers. An honor to have her in Fearful to Fit’s Break Free Mastermind.
So I’m getting ready to create the next Break Free Mastermind training and the lesson is about stress and overwhelm.
As a Certified Happiness Life Coach, I’ve learned a thing or two about the brain, habits and wires that are created from experiences and how to change pathways.
Overreacting is your body’s response to the things going on in your life or in your mind that you feel are stressful. We have wires that connect to stress. Experiences connect us to joy or stress wires. The more stress you have, different things build on each other and it creates chronic stress effect.
Stress builds up. The more stress we have in our lives, the closer we get to the edge of our emotional cliff. One small thing happens – huge reaction (close to cliff). Find a way to reduce the stress. Stress is caused because of patterns and wires in our brain that connect to experiences in our life to feeling bad. Rewire stress to bring more joy.
3 ways to experience joy, have less stress and to literally rewire your brain
1. Stress Avoidance:
Negative coping strategies: substance abuse, love/sex/shopping addiction, ocd social media checks – we avoid things we should be doing and this causes more stress.
Positive: people, actions, behaviors, things, places that stress me out. I’m aware of them and plan my life accordingly to not come in contact with those things and avoid those things, I reduce stress. #boundaries #people #situations
Consciously choose a way to give yourself a productive break: do something you love, go for a walk, monitor your own thoughts, you have the power to choose.
2. Give yourself a joy boost:
Creating more pathways of joy, if you keep using these, your brain creates a sheath around it and it gets strong. More experiences of joy – you’ll create very strong connections of joy.
Stress starts to weaken.
Pay attention to your breath + hold your body at one – stand up straight, head up, shoulders back, hands open, smiling (mountain pose) tells your brain you’re supposed to feel good+ think about something that brings pleasure to you: thinking about something you love like walking through a field of flowers
Create 5 of your own joy boosts.
3. Retrain the pathway.
Choose something that triggers a bad memory. Imagine the thing. Allow it to bring up the negative association. Pick something that you’re going to replace it with, must be something that’s going to bring you joy.
Imagine the trigger —> switch to think about the joyful thing —> do it 10 times every day for several days —> you’re associating this bad memory with the joyful thing
There you have it, the quickest way to stop overreacting, plus it doesn’t cost a thing, just your mindfulness.
If you’re ready to reduce the overwhelm, break free of emotional roadblocks and start living your most desired life, apply here.
I didn’t know how much harder and yet easier things would get after having a kid.
On one hand, your schedule is not your own. You are a slave to your house during nap time and your previous life of just leaving on a whim, disappears.
On the other hand, you learn how to get 1,200 things done in less than that two hour nap time.
I’m actually writing during his nap time right now and I have a list of like 10 tasks I need to finish for my business, but I thrive under pressure and they don’t need to be done for four days.
Let me share with you the task list of a successful biz owner with no team (yet).
Creating PowerPoints for Break Free Mastermind training.
Writing a book
Finishing a product so my graphic designer can start creating the look
paying Costco, Amazon and regular credit card
Enrolling early birds into the Activate your Gifts Retreat (the planning process hasn’t even begun yet and we’re less than 3 months away)
Sending session notes to private clients
Creating a 5 day challenge with free guides and an opt in page
Sending welcome letters to retreaters
Trying to figure out what I can automate
Social media for my second Instagram account “In My Sweats” named after my podcast
Recording a new podcast
I told my Fearful to Fit Fam that I’d be taking them on the journey with me. I wanted to show more behind the scenes of the unglam life of owning a biz and really doing 20% coaching and 80% biz.
In the last three years I went from $1,000 – $3,000 per month and now I’m averaging over $14,000 per month.
This is why I’m letting you in on the not so pretty. The 12-14 hour work days and why I wouldn’t want to do anything else, but this.
So, what’s it like owning a biz with two learning disabilities?
I use them to fire me up.
Having ADD and ADHD means I can do A LOT at one time. Like a scatter brained mongoose on the loose. She’s crossing her t’s and dotting her i’s but it’s more of a round about way then the rest of them.
I finish everything I start.
That wasn’t the case a few years ago. It’s a muscle I’ve had to grow and it pays off immensely.
I’m also more committed to plans than I ever have been.
I’m a deep feeler, like so many of us ADD women.
And when I don’t feel my peppiest, I don’t want to be around people.
If I’m already zapped, I don’t want to be more zapped.
BUT if I constantly go with my feelings, I’d never leave the house!
So, I’m pretty good now…***instantly flashed to my toddler not sleeping and me canceling all my plans.***
Here are the best ways I know how to cope with a very active, excited mind:
Write it down. Whatever it is. Write that shit down. An idea? A grocery item? A bill you have to pay?
Say it out loud. Tell someone your idea and see how they respond. Are they like, “OOOooooooooo” or “oh?”
Walk outside or on the treadmill. THIS IS KEY to moving stuck energy around. I do jumping jacks and jump up and down before I give a master class to hype myself up.
Take deep breaths before doing a Facebook Live. I do this to calm my nerves. Some days I don’t want to be seen, I want to hide in my house under the comfiest blanket ever, but I don’t. Wanting vs. doing = two very different things
Turn the music on. When you feel stuck or stagnant – pump that shit up and start a family dance party or even party of one.
I took meds for ADD for four years and it royally screwed me up. I cut out sugar, gluten and dairy a long time ago and it helped immensely. I drink green juices and smoothies for energy and clearing the foggy head. I love basil and herbs and use them to heighten the taste of food – and they are epstein barr killers (I have it) so I use natural herbs to kill the pathogens.
I stay away from caffeine. It makes me panicky and sweaty.
I drink tons of water.
But these things don’t work for everybody. I developed a blueprint for my diagnosis and help other female biz owners do the same with their diagnosis.