We've all had times when we've put something off. We can create reasons or justification for not doing these things. Really they're excuses and procrastination. This week Emma talks through ways you can push past your procrastination. Listen in as she talks through different options that can help you. - work out the fear or emotion behind the procrastination - dealing with overwhelm of getting started - how to reframe waiting for perfect - look at big picture thinking and remember why - break things down into achievable chunks - set better deadlines - switch off from distractions finally get support or accountability to get you through all this. And Emma is still taking calls to discuss working with her this Autumn. You can book here bit.ly/30minsappt or see her website at www.emmalangton.com

Emma shares details of a client's journey after burnout in his job. Listen to the difference in how he felt before and after coaching. You can book a call to discuss working with Emma at http://bit.ly/30minsappt Key factors for her client were: - always expected a negative reaction, - worried what people thought, - really pessimistic, - awake at night, - struggling to deal with people. He took a 5 month break from work and then got a new job. He knew he needed help and support to make the changes required so the same situation didn't happen again. Emma talks through her coaching process and how it is planned out. The outcomes for her client were: - knowing what lights him up and restores his energy - having selections of tools & techniques - be able to communicate better - changing habits - no longer taking the easy options - positive feelings and interactions with others He said " I'm comfortable in my own skin. I now see my own value and I feel like I achieve every day"

Even thought we all breathe, Emma explains why we need a breathing technique and talks you through learning her popular one. Effective deep breathing can reduce stress, anxiety and create space in our head by releasing calming chemicals. There's a key important factor that you need to include which has been proven to switch off your fight flight response. Practicing this frequently will mean it becomes automatic (just like your times tables) and it goes into the subconscious part of our brain. You can use it in a subtle, easy way and Emma gives suggestion when you can practice, easily, in your day. If you don't like the example Emma gives, then check out others on the internet or on Emma's blog. Get your free Self Doubt Guide http://bit.ly/SelfDoubtPodGuide Find out how to work with me http://www.emmalangton.com/work-with-me/

Visualisation is powerful tool that is now widely used. We can create a vision of how we want to be and stop worries, self doubt or anxiety. Our brains are naturally wired to notice the negatives, so we need tools to help wire our brain for the positive and reach those goals. Listen as Emma tells the story of a client who used this to great effect. Our brain can't distinguish between real and imaginary so we can practice visualising exactly how we wish to be and this can embed into our subconscious brain. Emma talks you thought the steps you can take and even if you don't think you see pictures, there's still things you can do. - get really clear on goals - create positive wording - decide how you feel - recognise body language Include all these in the visualisation in the way Emma describes. It increases self belief and that's really powerful. Get your free Self Belief guide http://bit.ly/SelfDoubtPodGuide Want your personalised plan? http://www.emmalangton.com/work-with-me/

Emma brings her first guest onto the podcast this week and chats to Tina Leigh McDonald about how her belief in herself changed recently. Tina talks about her work with businesses and young people and Emma avoid getting on the soap box about the impact of today's schooling on self belief! Tina also explain how she recently transformed her self belief after being nominated for the Rising Stars award and winning. The attendance at the awards ceremony really cemented that change in belief in herself. You can find Tina at http://avalanchecoaching.co.uk/

There are people you spend time with who leave you feeling drained and others who leave you warm and comforted. Emma refers to these as drains and radiators. Listen as she talks about the different types of people who leave you drained. They might be negative, victims, moaning or "opera singers". Emma shares how she got wise to working with some of these and what you can do about once you have the awareness which includes - pick your battles - stick to your boundaries - stay away if necessary! Then think about who can be radiator in your life. These people support, encourage, lift you up and restore your energies and why that is necessary. Emma also talks about how you can learn what drains your energy levels and what restores it. The support of like-minded people is necessary to your success. Contact Emma at http://www.emmalangton.com/work-with-me/

Whether you have children or not, you're going to want time off and need to find the balance from work, business, home. This week Emma talks through a variety of mindset changes and strategy tips to help you enjoy time off. Remember you are doing your best so be kind to yourself. Look at where you're putting pressure on yourself and switch up the priorities. Sort the pressure and tasks into 3 lists with Absolutely, Be nice to do, Could do. Then plan out the day or the week so that you and the kids know what to expect. We all benefit from routine. Emma talks through how to change your mindset up about certain places or activities. Notice where you can get a win for you and the kids. Create opportunities for a cuppa and connection with your kids as this has huge benefits for all of you. Learn about managing the day, the week with clear boundaries and expectations too. For more info or to work with Emma http://www.emmalangton.com/work-with-me/

This week Emma tackles the subject of Overwhelm. It's a fast paced world with tons of stimulation so how do we handle it when you feel you just can't cope or you're head is so full you can't think straight. She covers how to recognise when you're overwhelmed by noticing - what's going on in your body - what happens in your mind - how it makes you feel. That way you can identify your personal overwhelm signs and then how to deal with it. She talks you through a few steps, the first is a trick that even though it seems rubbish is really effective - breathing! Then Emma explains about taking a step back even when you don't feel you can. Then break down the overwhelm and get it out of your head. Make a plan about what to do with all those things Ask for help where needed Give yourself a break. Get your free overwhelm https://emmalangton.activehosted.com/f/5 Don't forget to get your self doubt to self belief free guide http://bit.ly/SelfDoubtPodGuide

When doubts run through our minds it can drag us down and have us feeling negative, fed-up and definitely not at our best. Self doubt can hold us back in just one area, or many areas of our lives. It can be quite draining. Here Emma runs through 5 steps that you can do to shift those self doubts and build into more solid and positive beliefs. If you'd like a free guide to help you with these steps from Self Doubt to Self Belief then get it here http://bit.ly/SelfDoubtPodGuide When you get thoughts about "what if this doesn't work" or other "what ifs" that are ultimately "what if I'm not good enough". The 5 steps covered are: 1. Identify the doubts and own them 2. Challenge the doubts with key ways to do that 3. Change the way you think about doubts 4. Identify goals and steps to move forward 5. Recognise the progress and build new beliefs If you'd like some personalised help or support to shift your self doubt then get in touch with Emma at http://www.emmalangton.com

Emma talks about her favourite subject of Boundaries. How you can create effective business boundaries in your work and life. It's not just a set a rules. Emma regularly hears from clients who • feeling like they're working all the time, • needing to respond to people or emails quickly, or at ridiculous hours of day and night • checking phone and emails All. The. Time. • saying yes to things they don't want to do • feel like people are taking advantage Listen to find out what you need to do to get yours in place which includes Working on your mindset Getting clear on your priorities Confidently communicate your boundaries so you set expectation and create much less guilt, pressure and overwhelm.