Episode Overview:

Did you know that one of the biggest drivers of behavior, if not THE biggest driver of behavior is feelings? We want to move away from negative feelings because they are uncomfortable (aka harmful), and we want to move towards positive feelings because they make us feel good, however, the reality is that uncomfortable feelings are part of life, so learning to manage them instead of avoid them is very empowering.

What I Cover:

• What feelings actually are.
• Why you should lean into feelings, instead of avoid them.
• Review of a process that allows you to be curious about your feelings and feel more in control of them.
• Specific examples outlining how to go through this process.

Let's Take Some Action:

The next time you notice yourself trying to avoid experiencing a negative feeling or emotion, ask yourself the following question:

• What am I experiencing in my body right now?
• Where exactly are these vibrations in my body?
• What words can I use to describe what I am experiencing if I were to describe it to someone else?
• What one word can I use to describe the feeling?

Once you are clear about this, ask  yourself, “What am I thinking that is causing me to have this feeling?

Finally, ask yourself, “How else can I think about this that would result in me experiencing better feelings?”

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

Episode Overview:
In this episode of The Women’s Success Coach Podcast, I am talking about morning routines. Morning routines are individualized, they can change over time based on what season of life you are in, and that the main goal of a morning routine is dedicating some amount of time each morning, for yourself, to do something that helps set your day up for success.


What I Cover:

• I explain what a morning routine is and why it is helpful to have one.

• I share about my experience with a morning routine.

• I provide a menu of 15 items that you can add to your morning routine.

Let's Take Some Action:
Use the menu of items I review in this episode and start with 1 or 2. Once you have a consistent routine, you can add in another one or two items.

• #1: Wake up earlier.
• #2: Drink water first thing in the morning.
• #3: Practice mindfulness or meditation. 
• #4: Practice Gratitude.
• #5: Exercise and/or stretch.
• #6: Journal. 
• #7: Plan and prioritize.
• #8: Connect with others. 
• #9: Read. 
• #10: Set an intention or have a mantra/affirmation you recite.
• #11: Take time to fuel your body in a nutritious way.
• #12: Practice visualization.
• #13: Listen to music.
• #14: Take time with your grooming routine.
• #15: Engage in a creative activity.

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

Episode Overview:
During the holiday season there can be stress present related to finances, extra things that need to get done, hosting, traveling, or even just figuring out what you are going to do for the holidays. In addition, for many people, the holidays don’t come with excitement at all. In fact, for many they come with sadness, loneliness, tension, and/or disappointment. In this episode I dive into a topic that I think is relevant to so many this time of year, whether you enjoy the holidays or not, and that is managing challenging holiday emotions.

What I Cover:

• Provide ideas and strategies for dialing back holiday stress that comes from perfectionism, trying to do it all, and trying to please everyone at your own expense.

• Provide strategies for maintaining self-care including sleep, (mostly) healthy eating, and movement even when things are busy or there are changes to schedules.

• Provide suggestions for dialing in, or establishing boundaries related to finances, people, and overcommitting.

• Explore how to set an intention for how you want to feel during the holiday season so that you can take actions that support that feeling.

Let's Take Some Action:
What are the 1, 2, or more steps you can take to reduce your stress and/or to improve your overall emotional state. 

• Do you need to scale back a little? Do you need to dial back your cooking or baking? Do a little less decorating? Or maybe you need to scale back the amount of spending you are doing this holiday season.

• Do you need to dial up your self-care? What can you do to make sure you are getting 7 to 8 hours of sleep most nights? What can you do to be intentional and  stay on track with your eating, and still enjoy the special indulgences that come with this time of year? What can you do to stay active, even when the days feel shorter, darker, colder, and life in general feels busy? 

• Do you need to dial in, or establish healthy boundaries. Do you need to say no to participating in certain events? Do you need to say no to someone asking for help if you don’t feel you have the capacity to do so?  Do you need to say no to certain conversations?  Do you need to establish any exit strategies?

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

Episode Overview:
In this episode I am talking about a subject near and dear to my heart and that subject in journaling. In this episode I talk about the benefits of journaling, how to get started with journaling, what to write about when journaling, how to overcome journaling blocks, and how to make it part of your regular routine on an ongoing basis.

I also created a free handout of 25 Journal Prompts to get you started and to help support your journaling practice. You can find it HERE.

What I Cover:

• Why journaling is powerful and the difference between journaling with a pen and paper and typing.

• I help you consider what you want to achieve with your journaling practice, how much time you have to commit, and where you can journal.

• I also share 6 common things that can come up when engaging in a journaling practice and what you can do to manage them. They include:
  • Experiencing strong emotions.
  • Increased rumination.
  • Trying to censor your thoughts.
  • Fear that someone else will read your journal.
  • Feeling like you have nothing to write about some days.
  • Experiencing breakthroughs and some discomfort associated with them.

Let's Take Some Action:

1. Decide what you want to get out of your journaling practice. This can evolve and change over time but it is helpful to start with a vision for how you want to use your journaling. If you want to use prompts to help you with your journaling, grab my 25 Journal Prompts Guide to help get you started. You can grab it at www.KarenVincentSolutions.com/journaling. 

2. Decide how much time you can commit to journaling each day or week. Pick a time that feels absolutely doable for you right now and know that you can always make adjustments as you need to in the future.

3. Decide on where you want to do your journaling. If possible, have a particular space that you use when you are journaling to make it more of a habit or ritual and be sure it is somewhere private where you can focus on yourself uninterrupted.

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

Episode Overview:

Headline anxiety is real and many people in the world are experiencing increased challenging emotions as a result of all that is happening. In this episode I talk about what happens in your body with Headline Anxiety and provide you with many concrete strategies you can start to implement immediately to help you feel better.

What I Cover:

I walk you through a brief breathing activity that will help you manage your nervous system and your stress and anxiety.

I also give you 11 tips for setting boundaries and managing what you are consuming and when. These include:

• Turning off notifications.
• Scheduling set times where you will watch or read the news. 
• Having “no phone zones”. 
• Having “no phone times”. 
• Muting, pausing, or unfollowing social media channels or individuals who seem to be triggering challenging emotions for you.
• Balancing out what you are consuming online. 
• Seeking support from others and giving support to others, with boundaries.
• Practicing self-care. 
• Controlling your thinking. 
• Focusing what you can control. 
• Keeping routines and life in general in order.

Let's Take Some Action:

• Do you need to turn off notifications?
• Do you need to limit when you check the news or social media by setting a timer, making apps harder to access, having no phone zones, or by limiting the overall time you allow yourself to check news and social media each day?
• Do you need to mute or unfollow certain accounts or individuals?
• Do you need to intentionally make sure you are consuming positive information?
• Do you need to set boundaries with others about how much you will talk about things happening in the world, or do you need to refrain from talking about certain topics completely?
• Do you need to seek out more positive support?
• Do you need to practice better self-care and do the things that nurture you?
• Do you need to dump our thoughts out of your head through journaling?
• Do you need to spend more time focusing on the things you can control, versus the things that are outside of your control?

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

Episode Overview:

This episode is about brain fog which is also sometimes referred to as cognitive fog or mental fog. If you have ever experienced brain fog, you may have experienced difficulty concentrating, had trouble thinking clearly, or had challenges in remembering things or making decisions. 

In this episode, I discuss what brain fog is, potential causes, and steps you can take to alleviate or eliminate it so that you wake up each day feeling refreshed and with mental clarity that allows you to make decisions, get things done, and feel like you are on top of everything.

What I Cover:

• What is brain fog.
• Symptoms of brain fog.
• Potential causes of brain fog.
• 5 solutions to brain fog.

Let's Take Some Action:

• Solution #1: Sleep. Getting 7-9 hours of sleep per night will not only help you with brain fog, it will support your health in many ways so start here if at all possible.

• Solution #2: Manage your stress. I walk you through several ways of managing your stress including  using breathing, mindfulness and meditation, yoga, stretching, and physical movement.

• Solution #3: Cognitive exercise. Be intentional each day, or most days, about doing word puzzles, games, reading, or learning something new.

• Solution #4: Hydrate and eat a balanced diet. Start to make small changes that support your overall health.

• Solution #5: Make any other necessary lifestyle changes. Consider what other lifestyles changes you can make that will reduce the mental load you carry, reduce stress, or support you overall health.

Write down the one thing you came up with and commit to taking action within the next 24 hours.

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

Episode Overview:

I think that way too often, we look to others for validation instead of validating ourselves and building confidence from within. If you would like to feel more confident, know that there are some specific things that you can do that will gradually build up your confidence. These strategies do not need to take a lot of time each day, but what they will require is some level of consistency.


What I Cover:

• Why you may be experiencing low self-confidence.
• Feelings associated with a lack of self-confidence.
• How thinking patterns impact feelings.
• 5 concrete strategies to help you build your self-confidence so that you do not need to rely on others for validation or to build your self confidence.

Let's Take Some Action:

Start with one strategy to build your self-confidence, and then add on others as is needed. Towards the end of the episode I help you consider which strategy may be the best starting point for you.

• Strategy #1: Practice Self-Awareness. Start to pay attention to your thoughts and beliefs about yourself. Once you raise your self-awareness, you can start to challenge your negative beliefs about yourself. 

• Strategy #2: Step Out of Your Comfort Zone. When you challenge yourself by doing something you have not done before, you push your boundaries and realize you are more capable than you think. 

• Strategy #3: Visualize Success. Your brain does not know reality from what you perceive or visualize. If there is something you would like to do but you have been lacking the confidence to do it, take a few minutes or more each day and picture yourself doing it perfectly for a few weeks, and then try to do it in reality.

• Strategy #4: Practice Self-Compassion. Treat yourself with the same kindness and understanding with which you would treat a friend and remind yourself that everyone makes mistakes and experiences setbacks.

• Strategy #5: Surround Yourself with Positivity. If you lack confidence, it is not wise to spend time with others who buy into your lack of confidence, or who contribute to it. Instead, spend time with supportive and positive people who uplift you and encourage you. 

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

Episode Overview:

In this episode of the Women's Success Coach Podcast, I break down why your brain holds you back and tries to keep you in your comfort zone, even if you say you want to be doing something different. If you have been following my podcast or you have been part of my community for a while, you have likely heard me say that your brain can be your biggest asset, or it can be your worst enemy. To keep it from becoming an enemy it is important to understand how it works and why. Whether you keep telling yourself you will start something “someday” but never do, or whether you keep starting or stopping something, I’ve got you in this episode. 

What I Cover:

• Why the emotional side of your brain wants to hold you back when the logical side of your brain wants you to do something that will make your life better.

• How your brain tries to keep you comfortable and conserve energy.

• Why old habits are hard to break and new habits are hard to implement.

• 6 strategies you can use when the emotional side of your brain wants to hold you back, conserve energy, avoid negative emotions, and keep you comfortable.

Let's Take Some Action:

#1: Call out the discomfort. Get clear about what is uncomfortable, what you are afraid of, and the energy it will require. 

#2: See discomfort as growth. Discomfort means you are making changes and growing which is a good thing. Remind yourself of this so that you see discomfort as a motivator, rather than as something to hold you back.

#3: Challenge your fearful thoughts. Ask yourself what is the actual worst thing that could happen and what the chances are that it will actually happen. Your thoughts create your feelings so what can you think that creates better feelings. 

#4 Get excited about what you are doing. Remind yourself why you want to make a change, what it will look like and feel like when you do, and why you are worth it. 

#5: Start small. Don’t give your brain an opportunity to freak out because it thinks you are doing too much at once. Start with something that feels 100% doable and build from there. 

#6: Get support and/or accountability. Get yourself someone to be your hype squad and/or to hold you accountable. If you are interested in learning more about how coaching can support you, go to www.karenvincentsolutions.com/coaching.

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

Episode Overview:
I have had many clients ask me what having a gratitude practice means and wonder why it is helpful. In this episode I am going to break down what a gratitude practice isn’t, what a gratitude practice is, why it is important (spoiler alert…it can help you literally rewire your brain), and then I walk you through a step-by-step process for how to get started with your own gratitude practice. 

What I Cover:

• What a gratitude practice is not (toxic positivity, pretending things are good when they are not, pretending you are happy when you are sad, etc.)

• What a gratitude practice is.

• Negativity bias and how gratitude help to counter this.

• How gratitude can change the lens on your brain and help it filter in more positive things.

• Step-by-step process for starting a gratitude practice.

Let's Take Some Action:

Identify where you will write down what you are grateful for. I highly recommend using pen and paper but if you strongly prefer, you can create a document online or use the notes app on your phone.

If possible, identify a time of the day and specific location where you can sit undistracted for a few minutes each day. Many people find that first thing in the morning right before bed works. If this is new to you, you could even set a reminder on your phone until it becomes ingrained as a habit. 

Sit down undistracted and ask yourself, “What is one thing from the last 24 hours that I am grateful for?” This is not about checking a box to say you did your gratitude practice. When you do this you will want to take a moment to pause and reflect and notice how you feel. This is what will start to change the wiring of your brain. 

You've got this!

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach

Episode Overview:
In this episode of the Women’s Success Coach Podcast, I am talking to you about sleep. So many of my clients over the years have struggled with getting good sleep on a regular basis and what I have found over and over, is that everything is so much harder when a solid sleep foundation is not there. In this episode about sleep, I offer 10 strategies that will help you fall asleep faster, sleep more soundly, and help you sneak in just a little more time for sleep. After listening, you can decide to implement one, or implement them all depending on your lifestyle and how problematic you consider your sleep to be. So let’s dive right in.

What I Cover:

• The negative impact of not getting enough sleep on the following areas:
• Cognitive impairment
• Mood and emotional well-being
• Physical health
• Risk for accidents
• Weight
• Skin health

Ten strategies for improving sleep:

• Mindset: change your narrative of being a "bad sleeper".
• Make it a priority: give it the focus and energy it deserves until you create new habits around sleep.
• Go slow: make changes slowly and in a gradual way.
• Schedule your day: prioritize what needs to get done and schedule in when you will start to unwind and get ready for bed.
• Ask for help: you don't have to do it all. Ask for help, delegate, eliminate, and postpone things are you are able to.
• Decrease stress: exercise, meditate, take warm baths, etc. Also manage your thinking patterns that "dial up" stress.
• Set the right conditions: create habits that are conducive to sleep (cool, no screens, reduce alcohol and caffeine).
• Limit napping: slowly cut out naps so that you are tired when it is time to go to bed.
• Breathe: slow down your nervous system. Grab my guide with 5 breathing techniques for managing stress and anxiety at www.karenvincentsolutions.com/breathing.
• Use visualization: visualize being somewhere calm, peaceful, and relaxing. Pull in all of your senses and let your brain know this is what you want to be thinking about as you drift off to sleep.

Let's Take Some Action:
Go back through the ten strategies above and pick one. Start with a small change and once it sticks, you can increase it, or add in another change. Keep going until you get your sleep to where you want it to be. Feel free to reach out if wanting additional support or to let me know how it is going.

Useful Resources:

Do you worry too much, overthink, assume the worst-case scenarios, spend a lot of time focusing on negative things that have happened, or discredit positive things happening? If so, you are dealing with the human brain we have all been given and you are not alone.

The good news is, you can change this and it may not take as long as you may think! If you want a free resource that will help you examine your thinking patterns, and change those that are not serving you, grab my 5 Common Thought Distortions Guide HERE.

Let’s stay in touch:

Website: www.KarenVincentSolutions.com

Instagram: https://www.instagram.com/karenvincentsolutions/

Facebook: https://www.facebook.com/KarenVincentSolutions

Twitter: https://twitter.com/KarenVCoach