Struggling with anxiety that just won’t quit? If you’re a ambitious, highly sensitive woman over 40 looking for natural ways to ease anxiety this is for you!

Anxiety can feel like an invisible weight, making it harder to fully enjoy life, connect with yourself, and feel at peace. But the good news? There are natural, effective ways to ease anxiety—without medication.  

In this episode, we’re diving into 8 simple, science-backed ways to calm your mind and body, reduce stress, and finally feel like yourself again. Whether you’re dealing with racing thoughts, restless nights, or that constant feeling of being “on edge,” these strategies will help you find relief—naturally.  

✨ Inside this episode, you’ll learn: 

🔥 Ready to Discover How Anxiety Is Hijacking Your Success & Holding You Back From Making a Full Impact? Then book your Anxiety Breakthrough Assessment at a special intro rate right here: https://bit.ly/hfabaintro   

Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!

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Today we're talking about 8 natural ways

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for women over 40 to ease

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anxiety. Welcome back to another

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episode of the Movement, Mind and Meaning

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podcast. I'm your host, Megan Nolan.

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Before we get into these eight ways that

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will support you as a human, a

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spiritual being, having a human

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experience, if you will, I want to share

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something new that I've created with you.

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I'm going to just give a little snippet

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to it. There will be more information in

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the show notes, but. If you are somebody

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who wants to know how and why high

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functioning anxiety might actually be

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hijacking your success and stopping you

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from making the full impact that you're

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here to make because of the way it might

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be causing you to overthink and doubt

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yourself and overwork and overgive and

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question yourself constantly and

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constantly feeling like you're just

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running on the hum of anxiety, well then

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my brand new high functioning

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anxiety breakthrough assessment is for

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you. OK, so it's a.

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Dee dive into where you're at and where

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you want to be and the plan to get you

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there and you'll get your anxiety impact

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score, some success pattern interrupts,

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as well as a breakthrough. Road

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map for you to use and to follow.

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OK, so I want you to take a look at that.

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It's in the show notes. If you're one of

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the first few people to grab it, it's at

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an incredibly no-brainer

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investment offer because it is brand new.

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And even if you're not one of the 1st 10

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people, it's still gonna be at a really

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incredible level. So that it's super

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available because I want you to have

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these tools, this clarity, this

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direction, this understanding, right?And.

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And recognize that this is, again, a way

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for you to get to know yourself better.

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So it's all the information is going to

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be in the show notes. Go ahead and click

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that and grab on. If that feels like

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you've just been searching for answers

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and you're like, please, somebody tell me

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how this is still happening and why.

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That's what the assessment's all about.

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OK, so let's get into it.

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Numero uno movement.

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Movement is mind medicine. That's one of

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the tenants of this show. Movement is

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body medicine. Movement is soul medicine.

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And so that's why it's number one. I did

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a whole episode on this episode 54,

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talking about how important it is to move

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your body every day. Because darling,

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in case you forgot, you're not a rock.

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You're not a tree. You're a human

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being. And that's you and

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me. Anyways, I love rhyming.

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The thing is, is that we tend to have

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very sedentary lifestyles, which is of

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course impacting our posture. Increases

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our stress levels, affects our hormones,

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affects, you know, our digestion, our

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metabolism, everything. And so move, move

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your body daily, move in a way that feels

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good to you. I'm not saying exercise, I'm

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saying move your body, right. We're

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moving blood flow, we're moving lymphatic

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flow, we're moving chronic energy flow

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through your body. And that's where we

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get that uplifting,

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effervescent, you know. I feel good. You

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know, when you feel strong, you feel

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confident, you feel sexy in your body, it

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changes things for you, right?And there's

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so much science behind that. And we go

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deep into that into episode 54. So if you

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haven't listened to that one, go back and

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listen to that because it is all about

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that movement is mind medicine. That is

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#1 #2, we're kind of

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move through the day here. One of the

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huge pieces, one of the pillars inside

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the flow framework, which is the tool set

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that I use and share with all my clients,

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is having a morning routine. And before

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you go, try run away. If you're not a

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quote UN quote morning person, it doesn't

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have to be at any certain time for it to

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be a morning routine. OK, OKAre you OK

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now?You're not getting itchy on the

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inside. OK, so it

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can be any time of day, right?

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Essentially. I mean, I guess technically

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before noon, but you know, I'm a bit of a

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rule breaker breaker. So whatever time,

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it's more about about that intentional

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pause for yourself. Because when

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we are in that full force, going, going,

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going all the time energy, and we're not

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intentionally starting with a

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moment or 20 minutes or 5 1/2

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minutes, however length of time that you

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choose to to allocate and dedicate to

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your morning routine, then you're just

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going into default mode, right?And we

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tend to. If we wake up and we're just go,

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go, go, go, go, we're tripping the

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sympathetic stress response right out of

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the gates, right?And so we know that

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anxiety is a response to stress in our

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body. And so it's really important

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that you just have that foundation for

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the day in your morning routine. And so

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again, this can be literally 2 1/2

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minutes while you're brushing your teeth.

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Or it might be, in my case, an hour and a

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half. OK. And so for me, I'll just tell

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you what mine is, is I always have a big

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glass of warm water with some Himalayan

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sea salt and some lime or citrus. I like,

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I prefer lime, but I know lemon. A lot of

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people talk about lemon, but I love lime.

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And as I drink that, I do my meditation.

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And you know, as somebody myself, I have

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high functioning anxiety. And especially

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if I wake up feeling anxious,

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sitting and meditating and just like

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breathing, meditating is is really

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challenging for me. And I find I spend

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most of the time actually thinking and

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or frustrated with myself because I'm

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thinking that I'm supposed to be

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meditating and like I'm not in the gap by

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any means. So for me, my

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go-to for meditation is mantra.

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So I use different mantras. So mantras

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can be anything, any sort of sacred sound

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that you feel. Emotionally

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connected to. Classically they would be

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given to you by your teacher based on

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where you're at and where you wanted to

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go. But there's so many out there and

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this is non denominational like whatever

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word you feel really called

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to. Maybe it's Yahweh, maybe it's Allah,

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maybe whatever it is for you. I love and

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I celebrate that and I honor that and and

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it might be something more,

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you know, love. Love, love,

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whatever, right?And so for me, you know,

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based on what I'm working through and on

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in my own life, I choose my mantra based

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on that. Currently I have the mantra

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Om Gam Shri Mahalakshmiye

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Namaha. So that is a mantra

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about and to Ganesha, who's the

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remover of obstacles, and Lakshmi, who

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is the goddess of abundance, and it's

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removing any obstacles, internal,

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external. To more fully express love and

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joy and opportunities and abundance in

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whatever form. So that's the mantra that

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I'm using currently. OK, so I do my

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meditation and then I do my movement.

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And that's, you know, my doing my physio

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exercises for my shoulder, doing my doing

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my workout, doing my yoga, doing doing my

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core activation, embodying my intentions

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for the day. That is, you know, usually

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about an hour doing cardio. I I dance,

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whatever. I just, I just do some stuff

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that feels good to me. And then I ground

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out and I connect into my soul self and

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then up, up and away. That's my morning

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routine. So it can be whatever you want,

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OK?It can be whatever you want. Let's

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just say that. But it's really that like

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supercharged to the day. Speaking of

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that, that's that starts the day. OK. So

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let's just say that's the beginning of

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the trajectory. We're up, the plane has

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lifted off. And as we go and we're flying

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through space or you are the plane and

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you're flying through the day, it's very

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important that you. Pause throughout the

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day to notice how you're feeling and to

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take some time for yourself to

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shift back into a more

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centered, grounded, regulated state in

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your nervous system. So you're back in

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calm authority, you're back in that

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connected awareness, and that comes

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through power pauses. So power pauses

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are little mindful moments throughout the

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day where you are tuning into yourself.

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You're shifting out of the head into the

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heart, right?Going from the mind to the

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body, and the body is the seat of your

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intelligence. And so you're in a in a

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sense, no, in essence, there we go.

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You are taking control of your

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focus. You are where your attention is.

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And especially if you're having an

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anxious day or a sad day, we tend to

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focus there, right?And so when we take a

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power pause. That's literally just taking

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a time out and whatever that is for you.

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Maybe you dance, maybe you shake, maybe

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you go outside with the dog, maybe you go

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for a little jog around the block, maybe

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you bounce on a trampoline, maybe you use

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one of your, you know, many different

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tools that you have kicking around the

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house and you just have some time for

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yourself. OK, So what we're doing there

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is is quieting.

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It's kind of like, you know, when you're

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on a long international flight and they

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they feed everybody and then they take

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the lights down and they're like,

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everyone have a nap now. It's like

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that. We went to Japan in November and I

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was like, is this, is this, are we having

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nap time?Like, this is great. They feed

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you and then they're like, lay down for a

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little rest. And so and

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you can have a rest, right, if that's

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your jam. OK. So power pauses. So we have

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move your body, morning routine, power

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pauses. So now we're, you know, we're

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cruising altitude and it's like, you

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know, on the plane, they bring you snacks

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periodically and they're like, would you

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like a drink?And then you're like, of

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course, I would love a fizzy water. Thank

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you so much. And so it's that like

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dripping it throughout the day, right?And

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and I want to keep my analogy.

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Actually, let's put the analogy in here

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because I'm talking about it and it's

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going to work well. So #4

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hydration and nourishment throughout the

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day. OK, so this is really important. I

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know when you get in a flow state or

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you're hyper fixated on something, you

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probably forget to even pee, let alone

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drink enough water or eat consistently

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throughout the day. OK, so I know that

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it's OK. I get that myself. I get that

258
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myself because it's a thing, right?

259
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Typically we kind of just power through

260
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until we realize, like, I feel a little

261
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bit funny and you're just powered on oat

262
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milk lattes and like the 3 1/2 almonds

263
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that you found. And so hydration is very

264
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key, but especially in integrating

265
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electrolytes. So it's important for you

266
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to be fully hydrated by replenishing your

267
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electrolytes, especially if you are

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moving your body and you're getting

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sweaty, OK. And if you're a warm person

270
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or you like me and you live in a warm

271
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climate and you're sweating like right

272
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now, it's very important for you to

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replenish those. OK. So you know,

274
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maybe the liquid IV, there's a bunch of

275
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different products that are really great

276
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and just make sure that they don't have a

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load of sugar, OK. So making sure you're

278
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hydrated. And then having

279
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snacks throughout the day so that you can

280
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keep your blood sugar level. I don't know

281
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about you, but when my blood sugar drops,

282
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I feel anxious. And it actually is

283
00:10:28,680 --> 00:10:30,480
scientifically valid because when your

284
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blood sugar goes down, it's a potential

285
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threat to your body. And so it activates

286
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the sympathetic fight, flight, freeze,

287
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fawn response. So it can trigger anxiety

288
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in those of us who are prone to it. So

289
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really important is that we are eating

290
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really solid protein rich, you know,

291
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healthy fats throughout the day. In

292
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particular, we want to make sure that

293
00:10:50,400 --> 00:10:52,320
we're getting magnesium. So magnesium is

294
00:10:52,320 --> 00:10:54,400
calming and relaxing. So magnesium that's

295
00:10:54,400 --> 00:10:56,880
like spinach and almonds as well as

296
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getting your omega threes and that might

297
00:10:58,600 --> 00:11:00,560
be through, you know, supplementation or

298
00:11:00,560 --> 00:11:02,320
it might be through nuts and flax seeds

299
00:11:02,320 --> 00:11:04,520
or fish oils if that's your thing. And

300
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then having solid protein throughout the

301
00:11:06,120 --> 00:11:07,840
day so that you are just and again that

302
00:11:07,840 --> 00:11:09,240
doesn't necessarily have to be animal

303
00:11:09,240 --> 00:11:11,280
protein, it can be whatever. Your body

304
00:11:11,280 --> 00:11:12,880
likes, but just having those throughout

305
00:11:12,880 --> 00:11:14,240
the day, right?It's kind of let's keep

306
00:11:14,240 --> 00:11:15,920
with our plane analogy, how they

307
00:11:15,920 --> 00:11:17,600
periodically come and give you snacks.

308
00:11:17,600 --> 00:11:19,360
Not great snacks on the plane, but you

309
00:11:19,360 --> 00:11:20,800
get the idea. They want to keep you fed

310
00:11:20,920 --> 00:11:23,520
and happy and you know, something to do

311
00:11:23,520 --> 00:11:26,080
when you're on a long flight. OK, And so

312
00:11:26,880 --> 00:11:29,400
that was so we're up to #4. #5

313
00:11:30,160 --> 00:11:32,240
is let's keep our plane analogy. OK, so

314
00:11:32,240 --> 00:11:33,400
you're on the plane and you're getting

315
00:11:33,400 --> 00:11:34,720
close to the destination and then you

316
00:11:34,720 --> 00:11:36,800
notice them beginning to prepare for the

317
00:11:36,800 --> 00:11:39,320
descent. Flight attendants, please

318
00:11:39,320 --> 00:11:40,640
prepare for landing. And so then they

319
00:11:40,640 --> 00:11:41,960
start doing things and then they come

320
00:11:41,960 --> 00:11:43,360
around and they tell you to put the seat

321
00:11:43,360 --> 00:11:44,880
up and put the tray away and please put

322
00:11:44,880 --> 00:11:47,840
your bag back underneath and then you can

323
00:11:47,840 --> 00:11:49,680
feel the plane decelerating. You can feel

324
00:11:49,680 --> 00:11:52,640
it begin to slow down that

325
00:11:52,640 --> 00:11:55,480
landing routine and ritual of the

326
00:11:55,480 --> 00:11:57,120
plane before we actually get anywhere

327
00:11:57,120 --> 00:11:59,580
near the gate. That slowing process is

328
00:11:59,580 --> 00:12:02,060
what your evening experience is in your

329
00:12:02,060 --> 00:12:03,820
body, right?Especially if you're just

330
00:12:04,940 --> 00:12:07,260
powering through the day, running on

331
00:12:07,260 --> 00:12:09,980
caffeine and cortisol and just like all

332
00:12:10,100 --> 00:12:13,100
through the day. Those of you

333
00:12:13,100 --> 00:12:14,940
watching on YouTube just saw a really

334
00:12:14,940 --> 00:12:16,980
funny face I just made. If you're

335
00:12:16,980 --> 00:12:18,580
listening just to the podcast, just

336
00:12:18,580 --> 00:12:20,380
imagine I look like kind of crazy.

337
00:12:21,100 --> 00:12:23,660
Anyways, evening

338
00:12:23,660 --> 00:12:26,460
experience. A slowing down process for

339
00:12:26,460 --> 00:12:29,180
the body and the mind to prepare you for

340
00:12:29,220 --> 00:12:31,740
a deep, restful, rejuvenating sleep.

341
00:12:32,140 --> 00:12:34,500
And it's essentially that deceleration

342
00:12:34,500 --> 00:12:37,300
process, right?And so, so important

343
00:12:37,300 --> 00:12:40,220
because your sleep is so important

344
00:12:40,220 --> 00:12:42,140
and. You know, it could have been its own

345
00:12:42,140 --> 00:12:44,860
category because of how restorative it is

346
00:12:44,860 --> 00:12:47,100
for the brain and for the body, but it's

347
00:12:47,100 --> 00:12:48,940
part of the evening experience. So I'll

348
00:12:48,940 --> 00:12:51,220
just give it a give it a shout out right

349
00:12:51,220 --> 00:12:53,580
here. Right now is that making sure that

350
00:12:53,580 --> 00:12:56,220
you have a set bedtime, your

351
00:12:56,220 --> 00:12:59,100
body, your your circadian rhythm loves

352
00:12:59,100 --> 00:13:00,620
consistency. That's why it's called

353
00:13:00,620 --> 00:13:02,580
rhythm and it's rhythmic, right?It's it's

354
00:13:02,580 --> 00:13:05,500
got a pattern to it. And so making sure

355
00:13:05,500 --> 00:13:07,340
that you, you know, do your best to stick

356
00:13:07,340 --> 00:13:09,260
to that and you're reducing your screen

357
00:13:09,260 --> 00:13:11,580
time, you're unwinding, not drinking too

358
00:13:11,580 --> 00:13:13,180
much, but maybe you have a nice unwind

359
00:13:13,180 --> 00:13:15,780
tea or something like unwind tea at the

360
00:13:15,780 --> 00:13:17,260
end of the day so that you can settle

361
00:13:17,260 --> 00:13:19,820
yourself down, maybe reading, journaling,

362
00:13:19,820 --> 00:13:22,500
yoga, whatever. OK, so evening experience

363
00:13:22,500 --> 00:13:24,420
so important to prep you for beautiful

364
00:13:24,420 --> 00:13:27,340
sleep. And then here what we want to

365
00:13:27,340 --> 00:13:30,220
make sure to do is. As

366
00:13:30,220 --> 00:13:32,260
we navigate. So now you know we're going

367
00:13:32,260 --> 00:13:35,260
to leave the plane analogy here. Wait

368
00:13:36,700 --> 00:13:39,580
12345678. OK,

369
00:13:39,580 --> 00:13:41,420
well yeah, let's we'll make sleep its own

370
00:13:41,420 --> 00:13:42,940
cause I accidentally put power pauses

371
00:13:42,940 --> 00:13:43,420
twice.

372
00:13:46,060 --> 00:13:47,660
So we have the evening, evening

373
00:13:47,660 --> 00:13:50,460
experience and then making sure that you

374
00:13:50,460 --> 00:13:53,020
are getting enough solid quality rest,

375
00:13:53,020 --> 00:13:55,100
right?Because. That's where the protein

376
00:13:55,100 --> 00:13:56,540
rich snacks throughout the day, because

377
00:13:56,540 --> 00:13:58,940
people with spikes in their cortisol will

378
00:13:58,940 --> 00:14:00,580
typically wake between 1:00 and 3:00 in

379
00:14:00,780 --> 00:14:01,820
the morning. If you're waking up

380
00:14:01,820 --> 00:14:03,660
consistently at that time, that might

381
00:14:03,660 --> 00:14:05,460
mean that you need to eat more fats and

382
00:14:05,980 --> 00:14:08,620
protein later on in the day so that we

383
00:14:08,620 --> 00:14:10,300
can keep you satiated all throughout the

384
00:14:10,300 --> 00:14:12,340
night and that you're not waking up with

385
00:14:12,340 --> 00:14:15,340
that AM anxiety, which is classic when

386
00:14:15,340 --> 00:14:17,260
people have higher cortisol levels

387
00:14:17,500 --> 00:14:20,060
because of anxiety or or constant

388
00:14:20,060 --> 00:14:22,740
stress, OK. All right, so we have move

389
00:14:22,740 --> 00:14:25,580
your body, morning routine, power pauses,

390
00:14:26,060 --> 00:14:28,780
evening experience, sleep,

391
00:14:29,620 --> 00:14:32,460
OK, so sleep, snacks and hydration

392
00:14:32,940 --> 00:14:35,580
and then fierce

393
00:14:36,060 --> 00:14:39,020
self compassion. So self compassion

394
00:14:39,020 --> 00:14:40,940
is a combination of three things is

395
00:14:40,940 --> 00:14:42,740
mindfulness. It's an awareness of what

396
00:14:42,740 --> 00:14:45,500
our focus is on in that present moment as

397
00:14:45,500 --> 00:14:47,620
well as common humanity and recognizing

398
00:14:47,620 --> 00:14:49,660
that you know what a lot of people

399
00:14:49,660 --> 00:14:52,060
experience these things and. It's not

400
00:14:52,060 --> 00:14:53,780
abnormal for us to get really stressed

401
00:14:53,780 --> 00:14:55,900
out or get really overwhelmed. And

402
00:14:56,540 --> 00:14:58,860
it's really, you know, it's quite normal

403
00:14:58,860 --> 00:15:01,100
to make mistakes or whatever, because in

404
00:15:01,100 --> 00:15:02,700
our mind, especially in a stressed mind,

405
00:15:02,700 --> 00:15:04,500
it gets hyper fixated on the mistakes and

406
00:15:04,500 --> 00:15:06,220
the problems. And so having that

407
00:15:06,220 --> 00:15:08,140
recognition and taking a step back of

408
00:15:08,140 --> 00:15:10,140
like, oh, well, yeah, this happens, this

409
00:15:10,140 --> 00:15:11,980
is normal. It's OK, OKSo

410
00:15:12,860 --> 00:15:15,420
fear self-compassion is mindfulness,

411
00:15:15,980 --> 00:15:18,460
common humanity and kindness. And The

412
00:15:18,460 --> 00:15:19,900
thing is, is that when we're experiencing

413
00:15:19,900 --> 00:15:21,100
stress, we're hardwired for the

414
00:15:21,100 --> 00:15:23,540
negativity bias, fixated on the faults,

415
00:15:23,540 --> 00:15:25,900
the flaws, the problems. It can be really

416
00:15:25,900 --> 00:15:27,620
challenging for us to be at all gentle

417
00:15:27,620 --> 00:15:30,260
with ourselves. And so really that's

418
00:15:30,260 --> 00:15:32,940
where it's so important for us to make

419
00:15:32,940 --> 00:15:34,820
sure that we are practicing this fierce

420
00:15:34,820 --> 00:15:37,060
self-compassion. And that's it's such an

421
00:15:37,060 --> 00:15:39,180
interesting distinction because there's

422
00:15:39,260 --> 00:15:40,660
within that fierceness there's a

423
00:15:40,660 --> 00:15:43,660
tenderness, but also that boundary and

424
00:15:43,660 --> 00:15:46,380
that intentionality. And so

425
00:15:46,380 --> 00:15:48,220
I'm listening to a book about this, so

426
00:15:48,220 --> 00:15:50,700
more to come on on self-compassion. But

427
00:15:51,180 --> 00:15:53,180
it's really important and it's actually

428
00:15:53,180 --> 00:15:56,140
the antidote to stress

429
00:15:56,220 --> 00:15:58,940
and anxiety and sadness is

430
00:15:58,940 --> 00:16:00,660
learning to be patient and loving with

431
00:16:00,660 --> 00:16:03,100
ourself. Because when we are taking our

432
00:16:03,100 --> 00:16:04,620
power pauses and we're coming out of the

433
00:16:04,620 --> 00:16:06,100
head and into the mind, it's easier,

434
00:16:06,540 --> 00:16:09,100
easier, not easy sometimes, but

435
00:16:09,100 --> 00:16:11,420
easier for us to access that higher

436
00:16:11,420 --> 00:16:14,060
wisdom and that inner guidance. That is

437
00:16:14,060 --> 00:16:16,300
compassion. That is kindness. That is

438
00:16:16,300 --> 00:16:18,740
understanding that things happen, right.

439
00:16:18,740 --> 00:16:20,940
And so it's so important. I was freaking

440
00:16:20,940 --> 00:16:22,180
out that I didn't have my mic on, but

441
00:16:22,180 --> 00:16:23,980
we're good. It's so important that we

442
00:16:23,980 --> 00:16:26,180
practice the same level of care and

443
00:16:26,180 --> 00:16:28,380
tending and tenderness with

444
00:16:28,380 --> 00:16:30,700
ourselves as we do with other people.

445
00:16:31,820 --> 00:16:34,580
OK, so that's #7. And

446
00:16:34,580 --> 00:16:37,540
then so fear self compassion. And

447
00:16:37,540 --> 00:16:40,060
then really the last one

448
00:16:40,060 --> 00:16:43,020
is the power of know.

449
00:16:43,860 --> 00:16:45,900
And the power of no is

450
00:16:46,780 --> 00:16:49,260
learning to set boundaries for ourself

451
00:16:49,340 --> 00:16:51,220
and learning that no is a complete

452
00:16:51,220 --> 00:16:53,500
sentence and learning that we can take a

453
00:16:53,500 --> 00:16:56,220
power pause, especially this happened,

454
00:16:56,220 --> 00:16:57,740
you know, recently. We can get, we can

455
00:16:57,740 --> 00:16:59,420
get caught up in an idea and we're really

456
00:16:59,420 --> 00:17:01,420
excited about it and and we start, you

457
00:17:01,420 --> 00:17:03,580
know, saying, you know, committing to

458
00:17:03,580 --> 00:17:05,420
things. And then we have a moment after

459
00:17:05,420 --> 00:17:06,500
and we realize, is that, is

460
00:17:10,100 --> 00:17:12,980
that what I really want to do?And so it's

461
00:17:12,980 --> 00:17:15,820
a recognition that as we learn more about

462
00:17:15,820 --> 00:17:18,700
yourself, you can, you can say,

463
00:17:18,940 --> 00:17:21,020
wow, that's a great idea. Give me some

464
00:17:21,020 --> 00:17:22,860
time to think about it. And then you can

465
00:17:22,860 --> 00:17:24,780
think about it because many of us are

466
00:17:24,780 --> 00:17:26,780
people pleasers in this community, right.

467
00:17:26,780 --> 00:17:29,420
We were especially women or that were,

468
00:17:29,420 --> 00:17:31,220
you know, identify as women. We tend to

469
00:17:31,260 --> 00:17:33,340
be like very, yes, sure, that's that

470
00:17:33,340 --> 00:17:35,500
works for me. And we can figure we try to

471
00:17:35,500 --> 00:17:37,740
support and show up and give because.

472
00:17:38,100 --> 00:17:39,380
That's loving, that's kind, that's

473
00:17:39,380 --> 00:17:40,620
beautiful. But it's so important that we

474
00:17:40,620 --> 00:17:42,620
have a boundary around that in a way that

475
00:17:42,620 --> 00:17:45,100
feels good to you, right?And so

476
00:17:45,580 --> 00:17:48,460
learning how to to honor yourself,

477
00:17:48,460 --> 00:17:50,500
which is for yourself compassion, to

478
00:17:51,660 --> 00:17:54,060
do something that, you know, is a

479
00:17:54,060 --> 00:17:56,180
beautiful reciprocal relationship, that's

480
00:17:56,180 --> 00:17:57,740
a compromise that that works for

481
00:17:57,740 --> 00:17:59,940
everyone. And that feels really good to

482
00:17:59,980 --> 00:18:02,740
be able to assert yourself in the moment

483
00:18:02,740 --> 00:18:05,580
to say. OK, actually let me just think on

484
00:18:05,580 --> 00:18:07,500
that and then come back and do, are you a

485
00:18:07,580 --> 00:18:09,980
yes, are you a yes, yes, yes

486
00:18:10,460 --> 00:18:12,380
Or do you have questions or do you need

487
00:18:12,380 --> 00:18:14,380
time or are you a no, right. And so

488
00:18:14,380 --> 00:18:16,300
that's part of the fear self-compassion

489
00:18:16,300 --> 00:18:18,700
is, is learning to have that boundary in

490
00:18:18,700 --> 00:18:21,020
that line and say no. And that can be

491
00:18:21,020 --> 00:18:23,180
really challenging, especially when you

492
00:18:23,180 --> 00:18:25,020
pride yourself on being able to do it

493
00:18:25,020 --> 00:18:27,980
all, which I definitely

494
00:18:28,460 --> 00:18:31,260
used to, not going to lie, so.

495
00:18:31,980 --> 00:18:34,060
Really that's so important. That's so

496
00:18:34,060 --> 00:18:37,020
important. And the the last thing is

497
00:18:37,580 --> 00:18:39,340
actually and and this probably could fit

498
00:18:39,340 --> 00:18:42,260
into all of them in any in in a way is

499
00:18:42,260 --> 00:18:44,700
that actually this works for this one is

500
00:18:44,700 --> 00:18:46,140
that when we're in that moment when we

501
00:18:46,140 --> 00:18:48,540
are we're feeling oh, I don't know what

502
00:18:48,540 --> 00:18:51,180
should I do the power of now

503
00:18:52,220 --> 00:18:53,740
and it's so important for us to be

504
00:18:53,740 --> 00:18:56,140
present in the now. And

505
00:18:56,180 --> 00:18:58,780
when we have these challenges, right,

506
00:18:58,780 --> 00:19:01,220
anxiety will tend to pull us forward into

507
00:19:01,660 --> 00:19:04,380
worry or anticipation or fear or doubt

508
00:19:04,380 --> 00:19:06,460
about the future. And depression will

509
00:19:06,460 --> 00:19:08,900
tend to pull us back into rumination and

510
00:19:08,900 --> 00:19:10,740
frustration about mistakes, about the

511
00:19:10,780 --> 00:19:13,540
past. And so it's so important to bring

512
00:19:13,540 --> 00:19:15,820
yourself into the now so we can make that

513
00:19:15,820 --> 00:19:17,820
aligned decision for whatever that is for

514
00:19:17,820 --> 00:19:19,580
you or just be present with whatever's

515
00:19:19,580 --> 00:19:21,180
happening. And that's really essentially

516
00:19:21,460 --> 00:19:24,060
a power pause, right?And so. Those are

517
00:19:24,060 --> 00:19:25,500
what I wanted to share with you this

518
00:19:25,500 --> 00:19:27,900
morning. This morning it's 1:30 in the

519
00:19:27,900 --> 00:19:30,860
afternoon. I don't know what it is today.

520
00:19:32,620 --> 00:19:35,100
So to review, move your body, morning

521
00:19:35,100 --> 00:19:37,500
routine, power pausing throughout the

522
00:19:37,500 --> 00:19:40,460
day, an evening unwind experience.

523
00:19:40,460 --> 00:19:42,700
Making sure to really have a beautiful,

524
00:19:42,700 --> 00:19:45,660
not rigid, but having some fluidity

525
00:19:45,660 --> 00:19:48,060
around your routine, around sleep, making

526
00:19:48,060 --> 00:19:49,660
sure that you are having yummy, healthy

527
00:19:49,660 --> 00:19:51,300
snacks throughout the day, and making

528
00:19:51,300 --> 00:19:53,180
sure that you're staying well hydrated.

529
00:19:53,500 --> 00:19:56,300
Having fear, self-compassion and learning

530
00:19:56,300 --> 00:19:59,100
the power of no. So

531
00:19:59,500 --> 00:20:02,140
those are the 8 natural ways for women

532
00:20:02,140 --> 00:20:05,100
over 40 and all humans truly. But that's

533
00:20:05,100 --> 00:20:07,020
tends to be who I support women and those

534
00:20:07,020 --> 00:20:09,420
that identify as women to ease anxiety

535
00:20:09,420 --> 00:20:11,420
naturally. And so I hope that these

536
00:20:11,420 --> 00:20:13,020
really landed for you. I hope maybe it

537
00:20:13,020 --> 00:20:15,660
was some reminders or from refreshers or

538
00:20:15,660 --> 00:20:17,420
some new insights for you. I really hope

539
00:20:17,420 --> 00:20:18,860
that I'd love to hear what landed for

540
00:20:18,860 --> 00:20:20,940
you. And again, if you are wanting more

541
00:20:20,940 --> 00:20:23,100
insight into where you're at currently.

542
00:20:23,420 --> 00:20:25,060
And a plan to get you to where you want

543
00:20:25,060 --> 00:20:26,900
to go so that you are thriving beyond

544
00:20:26,900 --> 00:20:29,060
anxiety. You're excelling in all areas of

545
00:20:29,060 --> 00:20:30,700
your life and your business and your work

546
00:20:31,340 --> 00:20:33,660
without completely losing yourself or

547
00:20:33,660 --> 00:20:36,140
sacrificing your sanity or compromising

548
00:20:36,140 --> 00:20:37,980
your well-being in the process. Then

549
00:20:37,980 --> 00:20:39,980
definitely check out the high functioning

550
00:20:39,980 --> 00:20:41,500
breakthrough assessment, which will be

551
00:20:41,500 --> 00:20:43,900
linked in the show notes. So again, thank

552
00:20:43,900 --> 00:20:45,500
you so much for being here. I honor your

553
00:20:45,500 --> 00:20:47,260
quest for learning and I honor you in

554
00:20:47,260 --> 00:20:49,020
your journey. And I know that sometimes

555
00:20:49,020 --> 00:20:51,540
being a human ain't a they. And I'm proud

556
00:20:51,540 --> 00:20:52,860
of you for doing it the way you're doing

557
00:20:52,860 --> 00:20:54,300
it. And thank you for listening,

558
00:20:54,300 --> 00:20:56,980
watching, being here. Oh, I almost forgot

559
00:20:56,980 --> 00:20:59,820
to do the power pause. Whoopsie. I was so

560
00:20:59,820 --> 00:21:02,820
excited. OK, so in every episode,

561
00:21:02,820 --> 00:21:04,460
typically not after I've wrapped

562
00:21:04,460 --> 00:21:06,980
everything up, but we do a

563
00:21:07,340 --> 00:21:09,580
power pause and remember how important

564
00:21:09,580 --> 00:21:11,060
they are and impactful they are. So now

565
00:21:11,060 --> 00:21:13,740
we're going to do. A 60 second

566
00:21:13,900 --> 00:21:16,580
power pause to calm anxiety fast in the

567
00:21:16,580 --> 00:21:18,300
moments when you haven't been doing the

568
00:21:18,300 --> 00:21:19,700
eight things we just talked about, which

569
00:21:19,700 --> 00:21:21,820
were totally inside the full episode of

570
00:21:21,820 --> 00:21:23,180
the show. When you haven't been doing

571
00:21:23,180 --> 00:21:25,540
those and you're feeling some kind of

572
00:21:25,660 --> 00:21:27,980
way, here's what we can do. Place one

573
00:21:27,980 --> 00:21:29,380
hand on your belly, one hand on your

574
00:21:29,380 --> 00:21:32,300
heart. Sit or stand tall. Inhale

575
00:21:32,300 --> 00:21:34,900
through your nose and exhale out through

576
00:21:34,900 --> 00:21:36,540
your mouth. Nice and slow. Make a slow,

577
00:21:36,540 --> 00:21:37,380
rumbly sound.

578
00:21:40,860 --> 00:21:42,940
Kind of sounds like voo. Ready.

579
00:21:50,220 --> 00:21:53,180
Soften it deeper from the belly.

580
00:22:00,100 --> 00:22:01,980
Your body, when we're experiencing

581
00:22:01,980 --> 00:22:04,940
anxiety, is seeking safety, and for the

582
00:22:04,940 --> 00:22:07,540
most part, you will be safe in the

583
00:22:07,540 --> 00:22:09,300
moment, right?Unless, of course, you're

584
00:22:09,300 --> 00:22:12,060
in that random situation. Hopefully you

585
00:22:12,060 --> 00:22:14,180
know other tools to navigate that that

586
00:22:14,180 --> 00:22:16,380
will keep you safe. But breathe in

587
00:22:16,380 --> 00:22:18,900
through your nose and breathe out and

588
00:22:18,900 --> 00:22:20,940
repeat to yourself. I am safe.

589
00:22:23,580 --> 00:22:24,540
I am here.

590
00:22:26,620 --> 00:22:28,460
It's OK to feel the way I feel

591
00:22:31,100 --> 00:22:32,620
again. I'm safe.

592
00:22:34,300 --> 00:22:36,940
I'm here. It's OK to

593
00:22:36,940 --> 00:22:38,460
feel the way I feel. One

594
00:22:39,820 --> 00:22:42,620
more time. I'm safe.

595
00:22:43,900 --> 00:22:46,780
I'm here. It's OK

596
00:22:46,780 --> 00:22:48,900
to feel the way I feel.

597
00:22:51,420 --> 00:22:53,260
Notice a shift in your body. Notice if

598
00:22:53,260 --> 00:22:54,940
you feel yourself more grounded, more

599
00:22:54,940 --> 00:22:56,860
steady, more anchored, more

600
00:22:57,740 --> 00:22:59,260
in your body and not in the

601
00:23:01,020 --> 00:23:03,740
of the mind. So that was a little power

602
00:23:03,740 --> 00:23:05,220
pause. You just learned that that's one

603
00:23:05,220 --> 00:23:07,100
of the eight ways to naturally ease

604
00:23:07,100 --> 00:23:08,780
anxiety. If you've been listening to the

605
00:23:08,780 --> 00:23:10,340
full episode of the Movement, Mind and

606
00:23:10,340 --> 00:23:11,540
Meaning podcast, or if you're just

607
00:23:11,540 --> 00:23:13,420
watching this alone on YouTube, make sure

608
00:23:13,420 --> 00:23:16,060
to go ahead and listen to or watch the

609
00:23:16,060 --> 00:23:18,220
full episode, which will give you so many

610
00:23:18,220 --> 00:23:19,740
more tips and Nuggets that will be linked

611
00:23:19,740 --> 00:23:21,180
in the show notes. And if you're

612
00:23:21,180 --> 00:23:22,540
listening and watching to the full

613
00:23:22,540 --> 00:23:25,180
episode, thank you for being here. Thank

614
00:23:25,180 --> 00:23:26,620
you for being part of this incredibly,

615
00:23:26,860 --> 00:23:28,860
incredible community and doing this work

616
00:23:28,860 --> 00:23:31,300
to thrive beyond depression and anxiety

617
00:23:31,300 --> 00:23:33,140
using these mind and body tools. I honor

618
00:23:33,140 --> 00:23:34,940
you. I love you. I'm so grateful for you.

619
00:23:35,260 --> 00:23:36,740
If you're curious about the breakthrough

620
00:23:36,740 --> 00:23:38,140
assessment, make sure to check that out

621
00:23:38,140 --> 00:23:39,940
in the show notes. And I will see you

622
00:23:39,980 --> 00:23:42,500
next week for the next episode of The

623
00:23:42,500 --> 00:23:44,740
Movement, Mind and Meaning podcast.

624
00:23:44,780 --> 00:23:47,260
Sending you so much love and Aloha. Bye,

625
00:23:47,620 --> 00:23:47,740
bye.