In this episode of the Mental Notes Show, host Deanna Pecina, explores the challenges and opportunities of starting anew in mid-life, highlighting success stories of women who made significant career shifts. Deanna introduces a practical framework for decision-making and planning, encouraging listeners to embrace change and rediscover their passions.  This week's episode includes: 

• Discussion on starting anew or embarking on something new in mid-life.
• Insights on societal expectations, financial concerns, and self-doubt in mid-life changes.
• Success stories of well-known women like Vera Wang and Julia Child who made significant mid-life career shifts.
• The role of self-reflection and setting realistic goals in personal transformation.
• Introducing a four-part framework for decision-making and planning.
• Encouragement for moms to rediscover their passions and embrace new adventures post-parenting.

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In this week's episode, our host, Deanna, shares valuable insights on observing behavior and communicating effectively with others. She breaks down a three-step process for assessing someone's behavioral style, emphasizing the importance of understanding and adapting our communication to connect with others. Deanna's practical tips and examples shed light on how to apply these concepts in various relationships, including with our children and partners. Whether you're looking to improve your communication skills or gain a deeper understanding of those around you, this episode offers valuable tools and takeaways.

• Step 1: Observe - Notice speech patterns, written language, and body language to gauge someone's behavioral style (decisive, influential, supportive, or conscientious).
• Step 2: Assess - Determine if the person is active or reserved (extroverted or introverted) and if they are task-focused or people-focused.
• Step 3: Recognize - Identify the behavioral style to tailor communication effectively, whether dealing with a decisive, influential, supportive, or conscientious individual.
• Application: How these steps can improve family dynamics, particularly in parenting anxious children. Real-life examples are provided to illustrate how to adapt communication based on behavioral styles.

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Welcome  to the Mental Notes Show, where we dive deep into the struggles and triumphs of parenting anxious kids, while managing our own personal growth. In this episode, our host, Deanna, shares a heartfelt reflection on the power of storytelling and its relevance to our parenting journey. She takes us through the concept of the hero's journey and applies it to the roles we play as parents, guiding us to recognize where we stand in our own stories and how we can best support our children. Join us as we explore the dynamics of victim, villain, hero, and guide, and gain valuable insights into navigating the challenges of parenting and personal growth.

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“I love Purpose After Parenting!” ← if that sounds like you, please consider rating and reviewing our show! This helps us support more women, just like you, on their motherhood journey. Tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Today's Focus:

• Behavioral Styles and Stress: Understanding how your behavioral style affects stress management, featuring the four main styles: decisive, influence, supportive/stable, and conscientious.
• Physical Stress Reduction: Strategies for managing physical stress by taking care of our bodies and our environment.
• Mental Stress Management: Controlling thought patterns to reduce mental stress and the importance of processing emotions in a healthy way.

Key Insights:

• Emotional stress reduction is crucial for overall wellbeing. Suppressing, avoiding, or ignoring emotions can exacerbate stress.
• No one can make you feel emotion without your permission and participation.
• The significant role of understanding and processing your emotions to own your emotional life.

Behavioral Style Management:

• Decisive types can manage stress through goal setting and planning.
• Influence types benefit from strong social networks and expressing feelings.
• Supportive types should maintain routines and self-care practices.
• Conscientious types need thorough information and organized planning.

Physical and Mental Strategies: Tips for reducing physical stress in your environment and cognitive strategies to break negative thought patterns.

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In this episode, hosted by Deanna Pecina, we explore how to begin to break up with stress in your life using two powerful questions.

Key Points: 

• Deep Dive into Stress Management
  • The importance of self-reflection in understanding personal stress triggers.
  • Discussion of Dr. Rachel Dew's powerful questions for self-analysis.
• Identifying Hidden Stressors
  • How stress varies according to behavioral styles and situations.
  • Tips for recognizing and managing hidden stressors in daily life.
• Addressing Different Types of Stressors
  • The impact of physical, emotional, and spiritual stressors on health and well-being.
  • Practical advice on improving sleep, diet, and exercise routines to combat stress.
• The Science of Stress
  • Understanding the body's response to stress and the importance of managing cortisol levels.
  • Strategies for activating the parasympathetic nervous system to counteract fight or flight responses.
• Practical Tips for Breaking Up with Stress
  • The significance of identifying and understanding personal stress contributors.
  • Encouragement to engage in mindfulness and stress-reduction activities.

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“I love Purpose After Parenting!” ← if that sounds like you, please consider rating and reviewing our show! This helps us support more women, just like you, on their motherhood journey. Tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

 In this episode, hosted by Deanna Pecina, we explore the complex feelings of feeling stuck and how to navigate the challenges of anxiety for both yourself and your children.

Key Points: 

• Introduction to Feeling Stuck
  • Description of the sensation of feeling stuck, akin to running on a treadmill.
  • The unexpected sources of feeling stuck, beyond external factors.
• Understanding Anxiety's Role
  • How comfort zones contribute to feelings of being stuck.
  • The self-fulfilling nature of anxiety and its impact on making changes.
• Behavioral Types and Stuckness
  • Insight into how different behavioral styles respond to change and challenges.
  • The connection between personality, behavior, and feelings of being stuck.
• Parenting Personality Quiz
  • An invitation to take the parenting personality quiz to understand your behavioral type.
  • The significance of role models and experiences in shaping our responses to anxiety.
• The Nervous System and Stress Response
  • Explanation of the fight, flight, freeze, and fawn responses to stress.
  • The physiological effects of stress on the body and the importance of managing stress responses.
• Strategies for Overcoming Stuckness
  • Techniques for grounding and moving out of the freeze response.
  • The role of physical movement and mindfulness in managing anxiety.
• Importance of Self-awareness and Boundaries
  • The first step towards change: recognizing your stress response.
  • How setting boundaries can help manage stress and anxiety, with practical examples.

Journal Questions: 

1. "What situations or interactions in my daily life currently trigger feelings of overwhelming stress or anxiety? How do I respond during these moments?"
2. "What thoughts or fears hold me back from taking action or asserting my needs in these situations?"
3. "How does my body physically respond when I am in a fawn/freeze state? What sensations, feelings, or physical cues can I identify that indicate I'm in this state?"

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“I love Purpose After Parenting!” ← if that sounds like you, please consider rating and reviewing our show! This helps us support more women, just like you, on their motherhood journey. Tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

In this episode of the Mental Notes Show, host Deanna Pecina, delves into the topic of managing stress and anxiety, particularly for mothers navigating the complexities of parenting anxious children. Deanna shares her personal experiences and offers three powerful strategies to empower moms to break the cycle of stress for themselves and their families.

Key Points: 

 Identifying Stress Responses:
   - Fight, flight, freeze, fawn, and safe and social responses to stress.
   - Understanding your primary stress response can help in managing stress effectively.

Gratitude as a Stress Management Tool:
   - Studies show that gratitude can lower stress levels, boost mental strength, and improve overall well-being.

Physical Activity for Stress Reduction:
   - Physical activity reduces stress hormones, improves self-confidence, and can delay onset of cognitive decline and dementia.

Connection to Nature as Stress Relief:
   - Spending time in nature reduces stress, anxiety, and depression, contributing to physical and mental well-being.

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In this episode, Deanna explores the differences between resolutions and intentions, emphasizing the importance of setting intentions instead of resolutions to manage anxiety and improve family life. She delves into the impact of the nervous system on goal-setting and shares journal questions to help guide reflection and intention setting for the new year.

Key Points:
- Resolutions vs Intentions: we look at  the drawbacks of resolutions and the benefits of setting intentions, focusing on flexibility, mindfulness, and long-term success.
- Understanding the Nervous System:  stress can impact our nervous system and hinder goal achievement, highlighting the importance of managing anxiety effectively.
- Setting Intentions: setting small, realistic intentions and incorporating them into daily life, emphasizing progress over perfection.

Journal Questions:
- What were your most significant accomplishments in 2023?
- What were your biggest challenges?
- What were the most joyful moments?
- What were the most stressful moments?
- How did you manage your anxiety throughout the year?
- What did you learn about yourself in the past year?
- In what ways do you feel like you've grown as a mom and as an individual?
- What are some things that you would like to change or stop in 2024?
- What are some things that you did well in 2023 that you want to continue doing into 2024?

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Welcome back to the Mental Notes Show, where we dive deep into mental health challenges and offer practical strategies for managing them. In today's episode, our host Deanna takes us on a journey through the world of quarterly planning and how it can be a game changer for moms navigating high functioning anxiety and the mental load of parenting. 

Deanna shares her own experiences and insights, offering a simple yet powerful 5-C framework to help reduce stress, prioritize goals, and create a sense of calm and control. 

Tune in as she guides us through the process and provides valuable tips for implementing this planning system in our lives. Whether you're a seasoned planner or a complete newbie, this episode promises to empower you and leave you ready to tackle your goals with renewed focus and clarity. 

So if you're ready to take control of the chaos and make a positive impact on your well-being, join us as we learn and grow together in this episode of the Mental Notes Show.

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Parenting a Conscientious type child has its own set of challenges. In this episode we cover: 

• High C traits: Detail-oriented, analytical, systematic.
• Challenges: Overly critical, struggle with indecisiveness, sensitivity to criticism.
• High C and anxiety: Issues with perfectionism, discomfort in unpredictable environments.
• Strategies: Structured problem-solving, mindfulness techniques, embracing strengths.

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“I love Purpose After Parenting!” ← if that sounds like you, please consider rating and reviewing our show! This helps us support more women, just like you, on their motherhood journey. Tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!