Did you know that overthinking is a habit?

And since it's a habit, it can be changed!

Krystle Kustanovich shares her journey of overcoming overthinking, which had hindered her personal growth.

She discusses how she shifted her attention away from negative thinking by connecting with her body through sensory experiences.

This new focus brought her into the present moment and by engaging the senses, she learned how you can break free from this pattern and tap into creativity and problem-solving.

Action Items:

• Practice interrupting overthinking using body-focused techniques like wiggling toes or rubbing fingers.
• Connect with your body when noticing overthinking patterns by locating body parts like toes.
• Repeat the process of interrupting overthinking and connecting with body parts over time to strengthen new neural pathways.

This episode is designed for competitive athletes, medical professionals, and corporate leaders looking to build mental toughness under pressure.

If your child thrives in sports, and you want to be the type of parent that offers them an advantage when developing their mental game for long-term sports involvement (whether for fun or you can envision it as a career!), then this is for you!

Krystle discusses approaching children's sports as a parent and includes information that the professional athletes she works with wish they had known when they were younger.

Resources mentioned in the episode:

In this episode, you will discover how you can use self-assessment to help you learn more about yourself.

Imagine going on an adventure inside yourself!

Krystle unpacks the multiple assessments she's done and explains how she uses the results for personal growth.

She also explains how these assessments aren't just about labels. They're like treasure maps to find out more about ourselves.

You will learn about assessments that you may or may not have heard of, there is a free resource with all the links and explanations of the assessments mentioned in the episode.

You can download it here: https://mentalperformance.co.za/free-guides

Come join the fun as we explore these amazing assessments that help us understand ourselves better and grow into even more awesome people!

Krystle discusses Sir John Whitmore's GROW Model, a coaching framework that helps individuals set and achieve goals.

She breaks down how you can use the model while sharing how she applied it to a personal goal. Krystle also provides tips and extra exploratory questions to help you apply the model to your goal/s.

By the end of the episode, you will know how to use this model to get clarity and an action plan for what you want.

Download a copy of the model, with the questions in the episode at zero cost onhttps://mentalperformance.co.za/free-guides

Learning to say no and set boundaries is crucial for maintaining a healthy balance between your personal and professional life.

Krystle shares her experience setting boundaries and clarifying expectations for herself and others using a procedure she created to manage a new boundary (ie. Her Boundary Blueprint).

She discusses her journey of learning to say no and developing strategies to manage negative emotions when applying these boundaries.

To get a copy of her resource (discussed in the episode) email [email protected] with the subject "Boundary Blueprint".

Krystle explains Christian van Nieuwerburgh's 20 common cognitive distortions and then shares strategies for changing these negative thought patterns.

She provides examples of each distortion and encourages listeners to identify and challenge them so that they can overcome these errors, emphasizing the importance of self-awareness and alternative ways to motivate oneself.

You can find more information about the common cognitive distortions in the book, "An Introduction To Coaching Skills: A Practical Guide." Written by Christian van Nieuwerburgh.

In this episode, I shared a personal journey of developing emotional intelligence, from recognizing and labelling emotions to regulating them through self-awareness. I emphasised the importance of acknowledging and understanding emotions, which helped me overcome vulnerability and betrayal. I also discussed various tools for emotional awareness, such as the Emotion Wheel, and reflected on past situations to identify emotions and learn from them.

In this episode, I discussed the self-reinforcing cycle of beliefs that shape our thoughts, emotions, and behaviours (i.e. The Self-Fulfilling Prophecy); The interplay between beliefs and personal growth/development; The importance of recognising the evolution of values and priorities as we grow and age; How beliefs shape our lives; How we need to adapt and change as we age/mature.

For a resource that supports this episode click here to download.

Krystle Kustanovich discusses the importance of self-awareness and skill-building in developing self-confidence.

She emphasises that self-confidence is not innate but can be developed through beliefs and actions. Understanding one's perception of self and skills is crucial for building self-confidence.

Krystle highlights the role of self-reflection and intentional action in cultivating self-awareness and self-confidence.

**Want a workbook with journal prompts and more information about this episode? Download it https://mentalperformance.co.za/free-guides