1 00:00:00,700 --> 00:00:03,200 Welcome to the nourishing. Amy podcast. 2 00:00:03,300 --> 00:00:06,200 I'm Amy Rankin. I am an emotional intelligence 3 00:00:06,200 --> 00:00:10,000 and life coach as Speaker, a Creator, and a wellness. 4 00:00:10,000 --> 00:00:13,500 Chaser, I have created this podcast for you to learn how 5 00:00:13,500 --> 00:00:17,300 'but mindset changes and get really actionable. 6 00:00:17,300 --> 00:00:22,200 Takeaways to find out who you are, what lights you up, how you 7 00:00:22,200 --> 00:00:26,100 can love yourself again and how to live your best life. 8 00:00:27,000 --> 00:00:29,900 Give yourself the space to welcome in more self-care and 9 00:00:30,100 --> 00:00:33,000 confidence. Reduce feelings like overwhelm 10 00:00:33,000 --> 00:00:36,600 and stress and let find your sparkle again. 11 00:00:37,400 --> 00:00:40,300 Are you ready? Let's do it. 12 00:00:49,300 --> 00:00:54,300 Hello and welcome to episode 115 of the nourishing, Amy podcast. 13 00:00:54,300 --> 00:00:59,200 And this is also episode 2 of the mum rage Series. 14 00:00:59,300 --> 00:01:03,300 So today I am going to be talking to you about sensory 15 00:01:03,300 --> 00:01:05,600 overload and sensory overstimulation. 16 00:01:06,200 --> 00:01:09,300 And what that is I'm going to be talking to you about their 17 00:01:09,300 --> 00:01:12,200 definitions and some different ways that you might notice this 18 00:01:12,200 --> 00:01:15,600 coming up for you. And I'm also of course, going to 19 00:01:15,600 --> 00:01:19,400 be giving you some different tools and tips and Ways that you 20 00:01:19,408 --> 00:01:23,100 can be feeling more. Like, look, the best way that I 21 00:01:23,100 --> 00:01:26,300 can describe it because this is something that is so common for 22 00:01:26,300 --> 00:01:28,800 me. I would say if not at least 23 00:01:28,800 --> 00:01:32,800 every second day at minimum. I noticed this coming up for me 24 00:01:33,000 --> 00:01:36,400 not necessarily all the time on like, you know, level 10 out of 25 00:01:36,400 --> 00:01:39,800 10 but it's definitely something that I notice even if it's just 26 00:01:39,800 --> 00:01:42,800 like kind of humming away in the background that I noticed, okay? 27 00:01:42,800 --> 00:01:46,800 I'm starting to feel a bit over stimulated hero really when it 28 00:01:46,800 --> 00:01:51,600 gets to that 10 out of 10, I'm like I can't take anymore, you 29 00:01:51,600 --> 00:01:54,500 know, noise or information through my senses. 30 00:01:54,500 --> 00:01:58,400 I feel like I'm about to explode and that's a really common 31 00:01:58,400 --> 00:02:04,200 reactive behavior when we are feeling very overloaded through 32 00:02:04,200 --> 00:02:07,200 all of our senses, and we feel over stimulated. 33 00:02:07,400 --> 00:02:10,500 Now, if you haven't listened to episode 1 in the mum rage 34 00:02:10,500 --> 00:02:13,200 series, it is the episode before this one. 35 00:02:13,200 --> 00:02:18,000 So number 114 and I spoke all about the mental load and what 36 00:02:18,000 --> 00:02:19,700 that could look. And feel like for you. 37 00:02:20,100 --> 00:02:24,400 And basically it's all of the open tabs that you can have in 38 00:02:24,400 --> 00:02:28,700 your brain that can lead you to be feeling really overwhelmed, 39 00:02:28,700 --> 00:02:31,800 maybe stressed and you might notice some of those reactive 40 00:02:31,800 --> 00:02:34,600 behaviors coming up for you in those instances as well. 41 00:02:34,600 --> 00:02:39,100 So like I was explaining in the last episode this whole series 42 00:02:39,100 --> 00:02:41,100 and all of these episodes coming up. 43 00:02:41,200 --> 00:02:42,900 I'm actually not too sure. How many there's going to be? 44 00:02:42,900 --> 00:02:46,800 Probably about seven or eight. All of the episodes are really 45 00:02:46,800 --> 00:02:49,500 going to come together to help you to Extend the different 46 00:02:49,500 --> 00:02:53,400 aspects that can come into play for you to be feeling like you 47 00:02:53,400 --> 00:02:57,900 have that Mum Rage or those reactive behaviors, that can 48 00:02:57,900 --> 00:03:01,300 come up for you. That sometimes can feel a little 49 00:03:01,300 --> 00:03:03,500 bit, like, whoa, I don't even know where that came from. 50 00:03:03,500 --> 00:03:07,700 I feel like I just absolutely exploded and that wasn't 51 00:03:07,700 --> 00:03:10,600 necessarily my intention. You might notice some guilt 52 00:03:10,600 --> 00:03:13,700 coming up after that as well. And so we're going to be looking 53 00:03:13,700 --> 00:03:16,200 at what out of all of these episodes in these factors that 54 00:03:16,200 --> 00:03:18,700 can come into play. Do you resonate with or You 55 00:03:18,700 --> 00:03:22,200 notice coming up for you and what can you actually be doing 56 00:03:22,400 --> 00:03:25,500 to move through them, to be more aware of these things. 57 00:03:25,500 --> 00:03:29,300 So that instead of getting to that 10/10 point that you are at 58 00:03:29,300 --> 00:03:33,400 that exploding, real reactive behavior that maybe you can 59 00:03:33,400 --> 00:03:37,200 start to notice these feelings coming up for you, maybe when 60 00:03:37,200 --> 00:03:40,400 we're at, like a three or four out of ten or five out of ten 61 00:03:40,600 --> 00:03:43,000 that it's like okay I'm noticing this coming up. 62 00:03:43,200 --> 00:03:46,600 This is also why because I have the awareness of like I am 63 00:03:46,600 --> 00:03:48,400 feeling really overwhelmed or I do. 64 00:03:48,500 --> 00:03:50,400 You have? I do feel like I've got 15 65 00:03:50,400 --> 00:03:52,600 different tabs open in my brain today and I've really 66 00:03:52,600 --> 00:03:55,700 overcommitted myself and my mental load, is just feeling a 67 00:03:55,700 --> 00:03:58,300 lot. Or there's a lot of things that 68 00:03:58,300 --> 00:04:00,200 have been happening. There's a lot of noise that's 69 00:04:00,200 --> 00:04:02,800 happening around me. And I'm feeling a bit agitated 70 00:04:02,800 --> 00:04:07,200 or frustrated before we get to the point of I'm about to 71 00:04:07,200 --> 00:04:10,500 explode. Now, before I jump into all of 72 00:04:10,500 --> 00:04:14,100 the content for today, of course, I'm going to give you my 73 00:04:14,100 --> 00:04:17,100 recommendation for this episode. Now, I actually have two 74 00:04:17,100 --> 00:04:20,300 recommendations for this. Third there is super relevant to 75 00:04:20,300 --> 00:04:24,100 the specific topic of sensory overload and overstimulation. 76 00:04:24,700 --> 00:04:27,300 The very first one is an Instagram account. 77 00:04:27,300 --> 00:04:30,900 Her name on Instagram is Anna, the anxiety coach. 78 00:04:30,900 --> 00:04:33,300 So, if you search enter the anxiety coach, she will come up 79 00:04:33,300 --> 00:04:37,200 and she has such great. Great content. 80 00:04:37,200 --> 00:04:41,100 So she has fantastic reals, she's got really informative. 81 00:04:41,100 --> 00:04:43,700 Carousels. The reason I like her reels is 82 00:04:43,700 --> 00:04:47,100 because she does a lot of the practices and shows a lot of the 83 00:04:47,100 --> 00:04:51,000 practices that she's commending physically in the real and you 84 00:04:51,000 --> 00:04:54,100 can see her doing it. So it gives you a really good 85 00:04:54,100 --> 00:04:56,800 visual of like, okay. If I was to try this specific 86 00:04:56,800 --> 00:05:01,000 tool for myself, this is what it would look like and also how 87 00:05:01,000 --> 00:05:04,100 carousels like I said very informative. 88 00:05:04,400 --> 00:05:08,200 There's a lot of different information and different tools 89 00:05:08,200 --> 00:05:10,600 and mindset changes and things like that that you can be 90 00:05:10,600 --> 00:05:13,800 starting to bring in. But she also explains why they 91 00:05:13,800 --> 00:05:16,200 can be beneficial and how they can be useful as well. 92 00:05:16,500 --> 00:05:20,900 So really focusing. A lot on things like serotonin 93 00:05:20,900 --> 00:05:23,900 and dopamine hormones. Those kind of happy, feel-good 94 00:05:23,900 --> 00:05:26,400 hormones and how we can get them happening. 95 00:05:26,400 --> 00:05:29,700 A little more often. Things like reducing anxiety, 96 00:05:29,800 --> 00:05:33,200 things like re-regulating, our nervous system, really focusing 97 00:05:33,200 --> 00:05:36,400 on things like the vagus nerve, feeling less, anxious, feeling 98 00:05:36,400 --> 00:05:39,000 less reactive, all of those types of things. 99 00:05:39,000 --> 00:05:43,100 So if you are looking for some different ways that you can 100 00:05:43,100 --> 00:05:48,200 really proactively and quite easily as well. 101 00:05:48,500 --> 00:05:51,300 Be including some of these different practices in your days 102 00:05:51,300 --> 00:05:54,700 and some of them honestly will take you like 20 seconds to do 103 00:05:55,000 --> 00:05:58,500 honestly like this is the reason why I love her page so much as 104 00:05:58,500 --> 00:06:02,100 well and why I really you know you guys know I always talk 105 00:06:02,100 --> 00:06:04,800 about making these things that you're incorporating into your 106 00:06:04,800 --> 00:06:07,300 days. Making these new tools that 107 00:06:07,300 --> 00:06:10,900 you're bringing into your habits in your routines, feel easy, 108 00:06:10,900 --> 00:06:15,100 accessible, and achievable because if I was to say to you, 109 00:06:15,100 --> 00:06:17,700 okay, I want you to go and scroll through and his Instagram 110 00:06:17,700 --> 00:06:20,800 page and pick. Five things that you think could 111 00:06:20,800 --> 00:06:23,100 really resonate with you and give them a go this week. 112 00:06:23,600 --> 00:06:26,300 If those five things are going to take you 10 minutes, each 113 00:06:26,500 --> 00:06:28,900 automatically your brains. Just like, oh, no. 114 00:06:28,900 --> 00:06:32,200 It's too much. I don't have an extra 50 minutes 115 00:06:32,500 --> 00:06:35,400 in my days for me to be incorporating these things. 116 00:06:35,500 --> 00:06:38,400 So that's another reason why I really enjoy her content. 117 00:06:38,400 --> 00:06:42,700 Now, I actually have given a few quite a few of my clients 118 00:06:42,700 --> 00:06:45,900 recommendations to go over and have a look at her videos or 119 00:06:45,900 --> 00:06:48,400 I'll regularly send some of her videos and reels. 120 00:06:48,500 --> 00:06:51,300 Or carousels through to them. And say this is what we're 121 00:06:51,300 --> 00:06:53,500 talking about in our one-on-one session this week. 122 00:06:54,000 --> 00:06:56,400 These are the tools, this is what it would actually look like 123 00:06:56,400 --> 00:06:58,600 for you to implement this. Or this is what we were talking 124 00:06:58,600 --> 00:07:03,300 about, so she's just fantastic. I can't speak any more highly of 125 00:07:03,300 --> 00:07:05,400 her. I really love her page, so go 126 00:07:05,400 --> 00:07:07,600 and check out and of the anxiety coach on Instagram. 127 00:07:07,600 --> 00:07:10,000 If you noticed that, reactive behavior is something that's 128 00:07:10,000 --> 00:07:14,500 coming up for you, and also a book recommendation that I have 129 00:07:14,500 --> 00:07:19,900 is the highly sensitive person. So The reason that this is a 130 00:07:19,900 --> 00:07:22,400 recommendation, I haven't actually personally read this 131 00:07:22,400 --> 00:07:26,800 book myself but when I was doing research for this specific topic 132 00:07:26,800 --> 00:07:30,900 of that sensory overload and overstimulation, this books was 133 00:07:30,900 --> 00:07:33,600 coming up a lot. There was a lot of different 134 00:07:33,600 --> 00:07:36,400 pages that were recommending it a lot of different blog posts 135 00:07:36,400 --> 00:07:38,400 and things like that that we're recommending it. 136 00:07:38,500 --> 00:07:40,800 And I thought there has to be something in this here. 137 00:07:41,300 --> 00:07:45,100 But I really liked a quote, that was from the book that says 138 00:07:45,800 --> 00:07:48,900 parents who are constantly over stimulated run, the risk of 139 00:07:48,907 --> 00:07:52,300 exploding and acting out in anger, with their children, and 140 00:07:52,300 --> 00:07:55,100 Recent research shows that they're more likely to suffer 141 00:07:55,100 --> 00:07:59,000 from burnout, self care has become a buzzword now, but it's 142 00:07:59,000 --> 00:08:04,200 always been crucial for highly, sensitive mums, and dads, and I 143 00:08:04,200 --> 00:08:08,100 really loved that idea. You, if you have listened to any 144 00:08:08,100 --> 00:08:10,800 of my other episodes on things like self care taking time for 145 00:08:10,808 --> 00:08:14,500 yourself, all of those kinds of things that I talked very 146 00:08:14,500 --> 00:08:18,100 regularly about self-care being a buzzword and it's like that 147 00:08:18,100 --> 00:08:20,300 idea. I don't know if you have gotten 148 00:08:20,300 --> 00:08:23,300 onto the different hashtags and things like that over on 149 00:08:23,300 --> 00:08:27,100 Tick-Tock or Instagram of like that girl routines and it's 150 00:08:27,100 --> 00:08:31,700 like, you know, baked being that girl and I actually don't even 151 00:08:31,700 --> 00:08:34,600 know how to explain that girl, but it's like all the classic 152 00:08:34,600 --> 00:08:38,200 like, you know, making your bed reading a book. 153 00:08:39,000 --> 00:08:41,299 It's going and sitting out in the sun with a coffee, like all 154 00:08:41,299 --> 00:08:44,400 of the stuff and, yes, all of those things are really 155 00:08:44,400 --> 00:08:49,400 beneficial but it's like it's become popular now, Now to be, 156 00:08:49,400 --> 00:08:52,500 including all of these different things without actually really 157 00:08:52,500 --> 00:08:57,000 being intentional with them. It's like I'm just doing this 158 00:08:57,000 --> 00:08:59,700 because you know, Instagram tells me I should but it's like, 159 00:08:59,700 --> 00:09:01,200 well, hang on. Can we focus on? 160 00:09:01,200 --> 00:09:04,200 Okay, if you are going to choose to make your bed every day, be 161 00:09:04,200 --> 00:09:06,600 present with that thing that you're doing and think about, 162 00:09:06,700 --> 00:09:08,900 like, I feel so much better. Like, I feel cleaner. 163 00:09:08,900 --> 00:09:11,600 I felt idea. I feel like I've got my life 164 00:09:11,600 --> 00:09:13,600 together a little bit. If I've liked made my bed, and 165 00:09:13,600 --> 00:09:17,000 done my skincare in the morning, or if you are having a cup of 166 00:09:17,000 --> 00:09:19,800 tea and sitting down to do some Delaying or to do a quick 167 00:09:19,800 --> 00:09:22,800 meditation in the morning. Why are you actually doing that? 168 00:09:22,800 --> 00:09:26,300 Be present with that activity? Instead of just doing all the 169 00:09:26,500 --> 00:09:32,500 popular or like Buzzy things? And like she says, it's always 170 00:09:32,500 --> 00:09:35,100 been crucial. Yes, it's a buzzword but it's 171 00:09:35,100 --> 00:09:38,600 always been crucial for highly sensitive mums, and dads, and 172 00:09:38,600 --> 00:09:41,900 really thinking about there's a reason behind why? 173 00:09:42,000 --> 00:09:45,300 I am taking time for myself. Let's say, for example, you've 174 00:09:45,300 --> 00:09:49,100 chosen to things from Anna's Instagram, Ain't that you want 175 00:09:49,100 --> 00:09:51,800 to be incorporating or implementing into your routines 176 00:09:51,800 --> 00:09:54,900 for the day remembering when you're doing them. 177 00:09:54,900 --> 00:09:56,800 There's a reason why I'm doing this. 178 00:09:56,800 --> 00:10:00,000 And it's really important for me to be present with this thing 179 00:10:00,000 --> 00:10:02,100 while I'm doing it. Not just making it another tick 180 00:10:02,100 --> 00:10:08,100 box for the day because it's going to help me to feel less 181 00:10:08,100 --> 00:10:11,900 explosive to feel less. Like I'm about to have this 182 00:10:11,900 --> 00:10:15,400 reactive behavior and have that explode out onto everybody else 183 00:10:15,400 --> 00:10:18,300 around me. So, let's have a look. 184 00:10:18,500 --> 00:10:21,300 At some definitions and I really want to talk to you guys as well 185 00:10:21,300 --> 00:10:24,800 about some questions or answers and responses that came through 186 00:10:24,800 --> 00:10:28,400 over on my Instagram as well. Because I have to be honest, I 187 00:10:28,408 --> 00:10:32,000 was having a bit of a morning. Ali was really sick last week 188 00:10:32,600 --> 00:10:35,000 and we've got all of the things going around. 189 00:10:35,000 --> 00:10:37,700 I'm sure you guys are very familiar, but we've got our SV. 190 00:10:37,700 --> 00:10:40,700 We've got hand foot and mouth, we've got influenza, we've got 191 00:10:41,000 --> 00:10:43,400 the big see. All of the things are going 192 00:10:43,400 --> 00:10:47,800 around and Ali was just really unwell turns out. 193 00:10:47,800 --> 00:10:51,800 He had bronchitis Titus. And so he was very clingy. 194 00:10:52,400 --> 00:10:56,700 So I'm going to be talking to you about all the different ways 195 00:10:56,700 --> 00:10:59,500 that we can notice feeling sensory overload or 196 00:10:59,500 --> 00:11:01,900 overstimulation, but he was very clingy. 197 00:11:02,400 --> 00:11:06,300 He was quite windy who's very upset and he just wasn't feeling 198 00:11:06,300 --> 00:11:11,700 himself and it was like 8:30 a.m. and I was just like, oh my 199 00:11:11,700 --> 00:11:15,300 God, we've only been up for, you know, an hour and a half two 200 00:11:15,300 --> 00:11:18,300 hours. And I already feel like I'm at 201 00:11:18,500 --> 00:11:24,800 My Breaking Point, like just the overstimulation all of the noise 202 00:11:24,800 --> 00:11:27,900 and the touch and the, you know, we want to think about all of 203 00:11:27,900 --> 00:11:30,900 our different senses and how we can take in a lot of 204 00:11:30,900 --> 00:11:33,300 information. So, sensory overload happens 205 00:11:33,500 --> 00:11:36,600 when something around us overstimulates one or more of 206 00:11:36,600 --> 00:11:39,000 our senses. So some different examples of 207 00:11:39,000 --> 00:11:42,100 that might be that there might be allowed TV on. 208 00:11:42,600 --> 00:11:46,100 Maybe there's clutter around your house it could be a windy 209 00:11:46,100 --> 00:11:50,700 child or a crying baby maybe E. It's a crowded room or you walk 210 00:11:50,700 --> 00:11:55,400 into say a cafe or a room. And there's a smell that you 211 00:11:55,400 --> 00:11:59,600 don't particularly like suddenly there's too much information 212 00:11:59,600 --> 00:12:02,500 coming through your senses for your brain, to be able to 213 00:12:02,500 --> 00:12:06,700 process all of that all at once. So it could be one of those 214 00:12:06,700 --> 00:12:09,900 things but it could be a whole host of those things as well. 215 00:12:09,900 --> 00:12:13,400 So it's funny, I was talking to my Grandma over the weekend 216 00:12:13,400 --> 00:12:18,000 because I went to pick her up and drop her back home and I was 217 00:12:18,000 --> 00:12:20,400 asking How she was feeling and how she was doing in, my paw 218 00:12:20,400 --> 00:12:23,300 wasn't at home and I said, oh, you feeling a little bit lonely, 219 00:12:23,300 --> 00:12:25,700 or do you get bored if past not at home and she laughed? 220 00:12:25,700 --> 00:12:30,300 And she said, no, it's actually so peaceful because the TV's not 221 00:12:30,300 --> 00:12:33,400 on all the radios, not on, and I can just have some space for my 222 00:12:33,400 --> 00:12:36,600 brain and it's just nice and quiet and peaceful and I 223 00:12:36,600 --> 00:12:38,700 laughed. And I said, oh my gosh, that's 224 00:12:38,700 --> 00:12:40,900 so funny. You say that because I'm exactly 225 00:12:40,900 --> 00:12:42,700 the same and Aaron's the exact opposite. 226 00:12:42,700 --> 00:12:47,000 So Aaron's very much like my par in that, you know, he if he's 227 00:12:47,000 --> 00:12:50,100 doing work around the house. He'll have the TV on just like I 228 00:12:50,100 --> 00:12:52,300 was background noise. Like white noise kind of thing 229 00:12:52,300 --> 00:12:55,200 and he'll he won't care. It'll just be like a random TV 230 00:12:55,200 --> 00:12:59,000 show, Brooklyn Nine-Nine, the office, whatever, or some music 231 00:12:59,000 --> 00:13:04,000 playing in the background. And for me, I think because I 232 00:13:04,100 --> 00:13:07,500 noticed that especially when all is around, if it's not a daycare 233 00:13:07,500 --> 00:13:10,400 day, there's a lot more noise. He's got his toys is got like, 234 00:13:10,400 --> 00:13:12,800 you know, all of the things happening and that him himself 235 00:13:12,800 --> 00:13:17,300 making all of the noise and smashing everything around that. 236 00:13:17,300 --> 00:13:21,000 When I do have an Eddie that maybe he's having a nap or he is 237 00:13:21,000 --> 00:13:24,300 at daycare that I do really enjoy that peace and quiet. 238 00:13:24,300 --> 00:13:27,600 And I definitely agree with my grandma when she says it's 239 00:13:27,600 --> 00:13:31,300 peaceful and it's like my brain has some space. 240 00:13:31,600 --> 00:13:35,500 So it's it. Like I said, it can be multiples 241 00:13:35,500 --> 00:13:38,300 of these things. Maybe it is that the TV's on and 242 00:13:38,300 --> 00:13:41,100 that there's a windy child or a crying baby or that there's a 243 00:13:41,100 --> 00:13:44,600 lot of people around, you know, all of the different things that 244 00:13:44,600 --> 00:13:47,200 can be happening. And like that example that I was 245 00:13:47,200 --> 00:13:50,700 giving for myself the other Morning, there was multiple 246 00:13:50,700 --> 00:13:54,300 different things happening for me, there that the sound, the 247 00:13:54,300 --> 00:13:58,200 physical touch, and just like the general like neediness and 248 00:13:58,200 --> 00:14:03,400 clinginess, and my needs being so out words of my self in those 249 00:14:03,400 --> 00:14:05,800 moments. And I'm sure that anyone that's 250 00:14:05,800 --> 00:14:09,300 had a sick child or just a child, in general can resonate 251 00:14:09,300 --> 00:14:11,300 with some of these different moments. 252 00:14:11,300 --> 00:14:14,300 Now, like I said, I popped a pole. 253 00:14:14,300 --> 00:14:16,600 And also question box up on my Instagram. 254 00:14:17,000 --> 00:14:20,700 Now, in the poll, It was literally just a selfie of me 255 00:14:20,700 --> 00:14:23,500 and I said, I just explained how I was feeling and that I was 256 00:14:23,500 --> 00:14:27,400 feeling really over stimulated and asked if anybody else ever 257 00:14:27,400 --> 00:14:30,900 gets the same or feels the same 100% of responses over on 258 00:14:30,900 --> 00:14:35,200 Instagram said that they felt the same 100%. 259 00:14:35,400 --> 00:14:39,900 There was over 75 responses to that and I thought I really want 260 00:14:39,900 --> 00:14:42,800 to share that because I hope that that helps you to feel a 261 00:14:42,800 --> 00:14:47,100 little more normal because I know that when I get to the 262 00:14:47,100 --> 00:14:50,700 point of exploding, Aiding and like I just can't take it 263 00:14:50,700 --> 00:14:53,000 anymore. I also get that Mom guilt, that 264 00:14:53,000 --> 00:14:56,800 comes straight after that. And I feel so bad and I also 265 00:14:56,800 --> 00:15:01,100 feel like, why doesn't anybody? Why doesn't anybody else talk 266 00:15:01,100 --> 00:15:02,600 about this? Why doesn't this happen to 267 00:15:02,600 --> 00:15:05,000 anybody else? You know, all of those different 268 00:15:05,000 --> 00:15:07,900 types of thoughts can start to come up and I mean in my line of 269 00:15:07,900 --> 00:15:10,300 work, of course I know that this happens with other people, but 270 00:15:10,300 --> 00:15:12,500 in the moment it feels really big. 271 00:15:13,000 --> 00:15:16,100 So 100% of those responses over on Instagram. 272 00:15:16,100 --> 00:15:19,900 First said that they feel the same Now some comments that I 273 00:15:19,900 --> 00:15:23,700 got as well because then after that I put up a question box and 274 00:15:23,700 --> 00:15:25,600 just said, do you have any comments or do you have any 275 00:15:25,600 --> 00:15:27,700 questions things that you would like me to run through? 276 00:15:28,400 --> 00:15:33,100 So a few DM's came through a few questions and comments, someone 277 00:15:33,100 --> 00:15:36,200 said my own anxiety means sometimes there's so much noise 278 00:15:36,200 --> 00:15:39,100 in my brain already that I snap at the kids when they make a 279 00:15:39,100 --> 00:15:42,200 small amount of noise and it feels all too much. 280 00:15:42,700 --> 00:15:45,600 And I thought that was a really interesting point noticing that 281 00:15:45,700 --> 00:15:50,000 this response in this response, she was She notices that even 282 00:15:50,200 --> 00:15:54,200 when she's already feeling anxious that, it's like 283 00:15:54,300 --> 00:15:55,600 everything's already heightened to. 284 00:15:55,608 --> 00:15:58,400 There's already noise in my brain or maybe like I was 285 00:15:58,400 --> 00:16:01,400 talking about earlier, that mental load is already starting 286 00:16:01,400 --> 00:16:04,500 to build up and build up. And this is why I've decided to 287 00:16:04,500 --> 00:16:07,800 break these topics down into different episodes because 288 00:16:08,200 --> 00:16:12,100 honestly, there's just way too many factors that come into play 289 00:16:12,100 --> 00:16:16,000 with this, to put them Just in one episode. 290 00:16:16,000 --> 00:16:21,300 So I think Different layers of things, like Shrek and the onion 291 00:16:22,500 --> 00:16:25,200 different layers of things can be happening at any one time 292 00:16:25,300 --> 00:16:28,300 that is contributing to this mum rage. 293 00:16:28,400 --> 00:16:33,000 So we can have the mental noise or the mental load happening. 294 00:16:33,100 --> 00:16:37,600 And then, even when we've got a small amount of noise like this 295 00:16:37,600 --> 00:16:40,800 responder was saying that it just feels like it's just all 296 00:16:40,800 --> 00:16:43,600 too much and then she also notices that she feels guilty 297 00:16:43,600 --> 00:16:48,100 after that as well. I also had someone DM me and Say 298 00:16:48,100 --> 00:16:52,800 that she actually has sensory processing disorder. 299 00:16:53,100 --> 00:16:57,200 And so basically what that means is there's two different types 300 00:16:57,200 --> 00:17:00,800 of sensory processing disorder or sensory processing in 301 00:17:00,800 --> 00:17:05,200 general, we have sensory seeking and we have sensory avoidance. 302 00:17:05,200 --> 00:17:11,000 So sensory seeking is people that like life to be loud. 303 00:17:11,000 --> 00:17:14,200 They like the messy play, they don't care if things are untidy, 304 00:17:14,200 --> 00:17:17,500 they like all the bright colors and they don't mind if things 305 00:17:17,500 --> 00:17:20,800 might It feel to somebody else over stimulating, they really 306 00:17:20,800 --> 00:17:25,099 Thrive off that and sensory avoidance is essentially the 307 00:17:25,099 --> 00:17:29,700 exact opposite of that. Now interestingly what this 308 00:17:29,700 --> 00:17:33,900 beautiful responder was saying is that she is sensory avoidant. 309 00:17:34,300 --> 00:17:36,000 So she's the opposite of those things. 310 00:17:36,000 --> 00:17:38,500 She likes that peace and quiet. She likes things. 311 00:17:38,700 --> 00:17:42,200 She feels a lot more calm when things are tidy and things like 312 00:17:42,200 --> 00:17:46,800 that. But her child is sensory seeking 313 00:17:46,800 --> 00:17:50,500 and so her Old is the opposite of that and loves all of the 314 00:17:50,500 --> 00:17:54,200 noise and the messy play and getting untidy and all of those 315 00:17:54,200 --> 00:17:57,600 different types of things. And so I think it's really 316 00:17:57,600 --> 00:18:00,900 interesting when we can recognize something coming up 317 00:18:00,900 --> 00:18:03,800 for us again, like I was saying earlier bringing that awareness 318 00:18:03,800 --> 00:18:06,700 to it of. Okay, I can see what's happening 319 00:18:06,700 --> 00:18:10,700 here and sometimes that's one of the biggest steps that we can 320 00:18:10,700 --> 00:18:12,400 take is to create that awareness. 321 00:18:12,600 --> 00:18:15,900 Create that understanding for ourselves of like I recognize 322 00:18:15,900 --> 00:18:19,400 why I'm feeling like this. And this is what I'm actually 323 00:18:19,400 --> 00:18:24,800 going to be able to do about it. Now I had another comment come 324 00:18:24,800 --> 00:18:28,500 through that said I'm not a mom but I I still get like this, can 325 00:18:28,500 --> 00:18:31,800 you explain what it is? And how to avoid it? 326 00:18:31,800 --> 00:18:34,000 The reason I wanted to include that one in the podcast is 327 00:18:34,000 --> 00:18:39,100 because this 100% is not only related to mums or parents, 328 00:18:39,400 --> 00:18:41,700 anybody can feel sensory overload. 329 00:18:41,700 --> 00:18:46,000 So yes I can definitely explain what it is and I can definitely 330 00:18:46,000 --> 00:18:47,700 talk about how we can avoid it as well. 331 00:18:47,900 --> 00:18:52,400 Things that we can do to feel more calm again go and check out 332 00:18:52,400 --> 00:18:56,200 and the anxiety coach if you are looking for some really quick 333 00:18:56,400 --> 00:19:00,100 fire ways that you can look at avoiding and then I also had 334 00:19:00,100 --> 00:19:04,100 another comment come through. That said, excessive questions, 335 00:19:04,100 --> 00:19:07,100 FML. And that was something that they 336 00:19:07,100 --> 00:19:10,700 were noticing, makes them feel overloaded or over stimulated. 337 00:19:11,100 --> 00:19:16,500 Again, that would be an aspect of the noise or the sound since 338 00:19:16,500 --> 00:19:20,400 the hearing sense. It's sorry that, you know, it's 339 00:19:20,400 --> 00:19:22,300 like the questions. The questions, the questions. 340 00:19:22,300 --> 00:19:24,100 Oh my gosh. Like now I'm feeling 341 00:19:24,100 --> 00:19:26,100 overwhelmed. Now I'm feeling over stimulated. 342 00:19:26,600 --> 00:19:28,900 Why do I have to keep answering all of these questions? 343 00:19:28,900 --> 00:19:32,600 And I'm sure again anybody that has a child or has been around 344 00:19:32,600 --> 00:19:36,500 child, especially around, of course, like once they can talk. 345 00:19:36,500 --> 00:19:41,600 So, you know, that, two, three, four, five age group will really 346 00:19:41,600 --> 00:19:44,800 be able to resonate with that. It's funny one of the examples 347 00:19:44,800 --> 00:19:47,600 that we use when we're teaching the five. 348 00:19:47,600 --> 00:19:51,400 Why's Theory and how this can be really beneficial literally the 349 00:19:51,400 --> 00:19:54,500 example that we use is like think about a three or four year 350 00:19:54,500 --> 00:19:58,300 old child and one of their most common or favorite questions is 351 00:19:58,300 --> 00:20:00,700 and everybody that has been around a three or four year old 352 00:20:00,700 --> 00:20:02,100 child will say. But why? 353 00:20:02,700 --> 00:20:04,800 And that's how we teach the five wise theory. 354 00:20:04,800 --> 00:20:08,700 If I'm doing a group Workshop is, well, that's exactly what I 355 00:20:08,708 --> 00:20:10,500 want you to do. Now, when you are doing 356 00:20:10,500 --> 00:20:13,700 something like say, for example, setting a goal set your goal, 357 00:20:13,700 --> 00:20:14,900 right? Your goal out at the top of the 358 00:20:14,908 --> 00:20:18,000 page, but then I want you to ask yourself, why five times and Get 359 00:20:18,000 --> 00:20:21,000 deeper. So it can be a very beneficial 360 00:20:21,000 --> 00:20:22,800 practice when you're doing it for yourself. 361 00:20:23,700 --> 00:20:27,900 But it can also be something that does feel really 362 00:20:27,900 --> 00:20:33,100 overwhelming when it's it's not voluntary or when you're not 363 00:20:33,100 --> 00:20:36,700 choosing the questions to to answer yourself. 364 00:20:36,900 --> 00:20:42,200 Now, really most of the time it can be easy enough to escape the 365 00:20:42,200 --> 00:20:46,800 discomfort that we're feeling if it's a personal sense of 366 00:20:47,000 --> 00:20:50,300 overwhelm or The stimulation. So say, for example you notice 367 00:20:50,300 --> 00:20:54,700 that you're at a party or you're in a really crowded room, you 368 00:20:54,700 --> 00:20:57,400 could choose to leave that party or leave that crowded room. 369 00:20:57,600 --> 00:21:01,600 Or if we use that example of walking into that Cafe, all that 370 00:21:01,600 --> 00:21:04,200 room and you didn't like a particular smell, you could get 371 00:21:04,200 --> 00:21:08,500 up and you could choose to leave that room or maybe it's that the 372 00:21:08,500 --> 00:21:10,800 TV's really loud. Your partner's got the TV on and 373 00:21:10,800 --> 00:21:13,800 you're like, okay, well, I'm going to go and have a shower or 374 00:21:13,800 --> 00:21:17,700 cook dinner or whatever that you can choose to leave that. 375 00:21:17,800 --> 00:21:20,800 Room, leave the TV turn the TV off. 376 00:21:20,800 --> 00:21:25,100 Ask someone to turn the TV down, but as you know, you can't 377 00:21:25,100 --> 00:21:30,000 control everything especially other people and especially your 378 00:21:30,000 --> 00:21:32,200 children. The only things that you can 379 00:21:32,200 --> 00:21:36,000 control is your thoughts, your feelings, your behaviors, and 380 00:21:36,000 --> 00:21:40,400 your physiology, which also means that everybody else's 381 00:21:40,400 --> 00:21:43,300 thoughts, feelings behaviors and Physiology is outside of your 382 00:21:43,300 --> 00:21:46,900 control and that also includes your children. 383 00:21:46,900 --> 00:21:50,800 And yes, everyone, Surround you. Now there was a really cool 384 00:21:50,800 --> 00:21:53,500 example. Like just a very simple real. 385 00:21:53,500 --> 00:21:57,200 Life example of this that I was like, oh wow, I've never thought 386 00:21:57,200 --> 00:22:01,500 about it like that before. Let's say for example that you 387 00:22:01,500 --> 00:22:06,600 need to go to the bathroom and you're out at the shops so you 388 00:22:06,600 --> 00:22:11,600 need to use the public bathroom. When you walk in there, you may 389 00:22:11,600 --> 00:22:14,400 not even notice but these things are happening. 390 00:22:14,400 --> 00:22:16,500 These noises and things are happening around you. 391 00:22:16,700 --> 00:22:19,200 You've got the noise of the hand dryers. 392 00:22:19,400 --> 00:22:22,400 Maybe there's the actual smell of the bathroom. 393 00:22:22,500 --> 00:22:24,600 There may be some other people in there that are talking and 394 00:22:24,600 --> 00:22:28,000 maybe their voices are echoing. So we've got the noise of the 395 00:22:28,000 --> 00:22:29,700 hand. Dryers the smell of the bathroom 396 00:22:29,700 --> 00:22:34,000 there, echoing voices, that can all feel overwhelming, and that 397 00:22:34,000 --> 00:22:36,800 can lead to a sensory overload, not just in adults, but in 398 00:22:36,800 --> 00:22:40,900 children as well, especially in children, we can notice that 399 00:22:40,900 --> 00:22:45,000 they feel quite sensory overloaded when they're also 400 00:22:45,000 --> 00:22:48,400 acting out and that might feel frustrating for you because 401 00:22:48,400 --> 00:22:51,700 their behavior is causing you to also feel overloaded or 402 00:22:51,700 --> 00:22:54,800 overstimulated. But when you think about some of 403 00:22:54,800 --> 00:22:58,500 these things, especially if it's a younger child that they're 404 00:22:58,500 --> 00:23:01,200 experiencing, they may have never experienced before. 405 00:23:01,200 --> 00:23:05,800 So not only are they trying to process the actual situation or 406 00:23:05,800 --> 00:23:10,100 circumstances in front of them, but they're also Trying to 407 00:23:10,100 --> 00:23:12,900 process through all of their different sensors, what's 408 00:23:12,900 --> 00:23:15,600 happening as well, and that can feel really overwhelming for 409 00:23:15,600 --> 00:23:19,400 them. So you also can have in this 410 00:23:19,400 --> 00:23:22,200 public restroom. That there's a lot of things 411 00:23:22,200 --> 00:23:24,500 that are operating automatically, like, outside of 412 00:23:24,500 --> 00:23:27,400 your control. The toilets are flushing without 413 00:23:27,400 --> 00:23:30,900 anybody flushing them sometimes. Like, if there's someone next to 414 00:23:30,900 --> 00:23:34,400 you or a few doors over from you, there could be the hand 415 00:23:34,400 --> 00:23:37,800 dryers going on without you actually doing anything. 416 00:23:37,800 --> 00:23:39,600 Someone else is drying. Their hands. 417 00:23:39,700 --> 00:23:44,900 There's a lot of stuff happening in that, you know, maybe 25 418 00:23:44,900 --> 00:23:48,800 minutes space of time. And that's such a simple 419 00:23:48,800 --> 00:23:50,500 example. And the reason that I wanted to 420 00:23:50,500 --> 00:23:53,300 bring that into this episode is because if we think about that 421 00:23:53,300 --> 00:23:57,100 as a really, really basic example of something that could 422 00:23:57,100 --> 00:24:00,900 happen while we're out and about, we can extend that and 423 00:24:00,900 --> 00:24:03,700 then start to think about well how many other things are kind 424 00:24:03,700 --> 00:24:07,200 of Just Happening automatically around me that I don't have a 425 00:24:07,200 --> 00:24:12,200 lot of control over That is causing me to feel over 426 00:24:12,200 --> 00:24:17,900 stimulated overwhelmed, really sensory overload. 427 00:24:19,600 --> 00:24:21,800 One of the other things that I really wanted to talk about as 428 00:24:21,800 --> 00:24:23,800 well. That can play such a big part in 429 00:24:23,800 --> 00:24:28,900 this, is that a lot of the time, especially, if you're a mum, you 430 00:24:28,900 --> 00:24:32,600 are running off. The absolute minimum, the bare 431 00:24:32,600 --> 00:24:36,400 minimum, you maybe have eaten a few of their food scraps from 432 00:24:36,400 --> 00:24:40,000 your kids breakfast, maybe you've had a coffee that Inning. 433 00:24:40,200 --> 00:24:42,800 Maybe you have not had a great night's sleep. 434 00:24:42,800 --> 00:24:45,400 Maybe you've been up with the kids or you just haven't slept 435 00:24:45,400 --> 00:24:47,500 great because you're feeling a bit overwhelmed, you've got a 436 00:24:47,500 --> 00:24:51,300 lot of tabs open in your brain. All of these different things 437 00:24:51,300 --> 00:24:55,600 that come into play cause a spike in Adrenaline when we have 438 00:24:55,600 --> 00:24:58,000 a spike in our adrenaline and a cortisol and they are 439 00:24:58,000 --> 00:25:02,500 heightened, we are more likely to feel like we're on the edge 440 00:25:02,600 --> 00:25:05,400 already. So if you take that into account 441 00:25:05,400 --> 00:25:09,000 that your Baseline like you're already running off the absolute 442 00:25:09,000 --> 00:25:13,100 minimum, That your body needs to survive and it's such a common 443 00:25:13,100 --> 00:25:16,700 thing. You're not nourishing yourself. 444 00:25:16,700 --> 00:25:20,200 Well, in this isn't, because you're choosing not to, it's 445 00:25:20,200 --> 00:25:23,400 just because some days, this is just what, it's like. 446 00:25:23,400 --> 00:25:25,600 I had a post on my Instagram on my story. 447 00:25:25,600 --> 00:25:29,600 The other day, I hadn't showered for two days because all he had 448 00:25:29,600 --> 00:25:32,900 been so sick and because, you know, everything still needs to 449 00:25:32,900 --> 00:25:35,000 get done around the house. The dinner still needs to be 450 00:25:35,000 --> 00:25:36,400 cooked. The house still needs to be 451 00:25:36,400 --> 00:25:38,800 cleaned. Ali needs to be looked after and 452 00:25:38,900 --> 00:25:40,700 he needs a lot more. More attention and a lot more 453 00:25:40,700 --> 00:25:44,100 love and affection when he's not well, my needs. 454 00:25:44,100 --> 00:25:47,200 Then automatically start to go down the list. 455 00:25:47,200 --> 00:25:50,400 And it's funny because when we were talking about self-care 456 00:25:50,400 --> 00:25:53,400 earlier and I was mentioning that and that, yes, these things 457 00:25:53,400 --> 00:25:58,700 are important, it's not that we are never going to have these 458 00:25:58,700 --> 00:26:02,200 moments that your self-care goes completely out the window for a 459 00:26:02,200 --> 00:26:05,000 few days, or a week or how, you know, however, long it might be. 460 00:26:05,300 --> 00:26:07,800 But the really important thing that we also want to remember 461 00:26:07,800 --> 00:26:11,300 here is that, it's okay. These things to happen from time 462 00:26:11,300 --> 00:26:13,500 to time. But it's when these are really 463 00:26:13,500 --> 00:26:17,100 regular, when you're pushing your own needs down and you are 464 00:26:17,100 --> 00:26:21,200 at the very bottom of your own priority list for days and weeks 465 00:26:21,200 --> 00:26:24,900 at a time without really being aware of it. 466 00:26:25,000 --> 00:26:28,300 That's when we can feel really stressed, really overwhelmed. 467 00:26:28,300 --> 00:26:31,300 We can start to get feelings like resentment coming up for 468 00:26:31,300 --> 00:26:36,700 you as well. And resentment is a very big, a 469 00:26:36,700 --> 00:26:40,900 very big feeling that can really lead to a Lot of reactive 470 00:26:40,900 --> 00:26:44,300 behaviors as well. I did do a podcast episode on 471 00:26:44,300 --> 00:26:48,100 resentment but I can't remember what I hear. 472 00:26:48,100 --> 00:26:51,600 It is episode 97. So if you notice a resentment, 473 00:26:51,600 --> 00:26:54,300 is a feeling that comes up for, you definitely go and have a 474 00:26:54,308 --> 00:26:57,500 listen to that. But basically, when you think 475 00:26:57,500 --> 00:27:00,300 about running off that bare, minimum what I really want you 476 00:27:00,300 --> 00:27:04,900 to consider in making a change to that, that doesn't feel like 477 00:27:04,900 --> 00:27:06,200 okay. I've got to sit down and have 478 00:27:06,200 --> 00:27:10,400 like, you know, my big breakfast and Hydrate with Her and doing 479 00:27:10,400 --> 00:27:12,800 all the things and, you know, taking half an hour for myself 480 00:27:12,800 --> 00:27:14,700 in the morning. If that doesn't feel achievable 481 00:27:15,400 --> 00:27:18,600 limit your coffee, so I don't mean that you need to cut out 482 00:27:18,600 --> 00:27:22,800 coffee altogether, but be aware. That coffee is something that 483 00:27:22,800 --> 00:27:24,700 spikes your adrenaline and your cortisol. 484 00:27:24,900 --> 00:27:28,900 So maybe instead of having two or three or I know people that 485 00:27:28,900 --> 00:27:31,700 have sometimes four or five coffees a day, maybe you limit 486 00:27:31,700 --> 00:27:33,600 that to I'm just going to cut down. 487 00:27:33,600 --> 00:27:36,200 I'm going to have one coffee in the morning and then maybe I 488 00:27:36,200 --> 00:27:39,500 have a decaf in the afternoon if that's the habit. 489 00:27:39,600 --> 00:27:42,500 It that I haven't known you still enjoy that taste of coffee 490 00:27:42,500 --> 00:27:45,900 in the afternoon. So you have a decaf tea or 491 00:27:46,300 --> 00:27:48,600 Ginger and apple tea, if you follow me on Instagram you would 492 00:27:48,600 --> 00:27:50,800 know that's my favorite at the moment. 493 00:27:51,700 --> 00:27:55,900 Eat or snack regularly. So again, if you're just living 494 00:27:55,900 --> 00:27:59,700 off the food scraps from your kids, can you proactively make 495 00:27:59,700 --> 00:28:02,900 yourself some really easily accessible quick on the go 496 00:28:02,900 --> 00:28:04,300 snacks? Maybe you make yourself some 497 00:28:04,300 --> 00:28:05,700 Bliss balls or something like that. 498 00:28:05,700 --> 00:28:11,100 That you can just grab and go. There's a recipe The that I 499 00:28:11,100 --> 00:28:13,400 really really liked using and it was super easy. 500 00:28:13,400 --> 00:28:15,800 And I used to make a huge batch of them on a Sunday. 501 00:28:16,600 --> 00:28:19,000 They're called oatcakes, I don't even know. 502 00:28:19,000 --> 00:28:22,200 I'd have to go and see where I can find the recipe for you, but 503 00:28:22,200 --> 00:28:24,700 it's literally just like eggs banana flower. 504 00:28:25,500 --> 00:28:29,000 Maybe Greek yogurt. Anyway, I used it and they're, 505 00:28:29,000 --> 00:28:32,400 like, high-protein with the eggs yummy with the flour, the 506 00:28:32,400 --> 00:28:35,600 banana. And I used to make a huge batch 507 00:28:35,600 --> 00:28:38,600 of them and just Chuck them in the fridge so that I could just 508 00:28:38,600 --> 00:28:41,500 like grab a file. Was like on the go grab three or 509 00:28:41,500 --> 00:28:44,700 four small little muffins out of the fridge on my way out the 510 00:28:44,700 --> 00:28:47,600 door and even eat them in the car while I'm driving. 511 00:28:47,700 --> 00:28:50,000 You know. So again it's not about making 512 00:28:50,000 --> 00:28:53,000 these things feel really hard. It's like how can I fit these 513 00:28:53,000 --> 00:28:55,600 things into my day that I'm snacking regularly? 514 00:28:55,600 --> 00:28:59,200 So my blood sugar levels are more even and limiting coffee so 515 00:28:59,200 --> 00:29:02,600 that my adrenaline and my cortisol isn't spiking super 516 00:29:02,600 --> 00:29:06,500 regularly during the day through something that I can actually 517 00:29:06,500 --> 00:29:10,000 control. Like your coffee is your Intake 518 00:29:10,000 --> 00:29:13,400 is something that you have control over your kids Behavior, 519 00:29:13,700 --> 00:29:17,700 not so much right and make some small moments of quiet for your 520 00:29:17,700 --> 00:29:20,200 mind. Take 30 seconds, like pull up 521 00:29:20,200 --> 00:29:23,100 park, your car, take 10 deep breaths, and then get out of the 522 00:29:23,100 --> 00:29:26,800 car again, small, easy, achievable things that you can 523 00:29:26,800 --> 00:29:30,400 be doing. So let's have a look at some 524 00:29:30,400 --> 00:29:35,200 actual steps and some tools and some mindset changes that you 525 00:29:35,200 --> 00:29:37,600 can be bringing in. I've got quite a few, let me 526 00:29:37,600 --> 00:29:39,400 count. One, two, three, four. 527 00:29:40,100 --> 00:29:44,400 Five, six, seven, eight, nine, ten. 528 00:29:44,700 --> 00:29:46,300 Ten different things that you can be doing. 529 00:29:46,800 --> 00:29:50,400 So we already spoke about awareness but this is really 530 00:29:50,400 --> 00:29:53,200 your first step you guys will know every episode. 531 00:29:53,600 --> 00:29:56,600 You can't change something. If you're not aware of it, sit 532 00:29:56,600 --> 00:29:57,900 down and think about for a second. 533 00:29:57,900 --> 00:30:01,200 Now what are the things that are contributing to my sensory 534 00:30:01,200 --> 00:30:04,700 overwhelm or overload? When am I feeling over 535 00:30:04,700 --> 00:30:07,900 stimulated? When do I feel like I'm about to 536 00:30:07,900 --> 00:30:09,900 explode and what happened for me? 537 00:30:10,400 --> 00:30:12,100 When was the last time? I felt like I was about to 538 00:30:12,100 --> 00:30:15,800 explode or when was the last time that you did explode and 539 00:30:15,800 --> 00:30:19,800 maybe you yelled at the kids or you yelled at your partner or 540 00:30:19,900 --> 00:30:22,500 you came into your room and you yelled into your pillow? 541 00:30:22,500 --> 00:30:24,800 I don't know. Whatever, when was the last time 542 00:30:24,800 --> 00:30:28,800 that that happened for you? What led to that? 543 00:30:28,800 --> 00:30:31,000 What was happening before that for you? 544 00:30:31,000 --> 00:30:33,100 And we're creating that awareness point that there. 545 00:30:33,300 --> 00:30:34,200 No. Okay. 546 00:30:34,800 --> 00:30:39,400 Chances are this this and this thing is a contributing factor 547 00:30:39,400 --> 00:30:42,200 to me feeling over stimulated or overwhelmed. 548 00:30:43,400 --> 00:30:45,900 I'm going to start to be more aware of these things. 549 00:30:46,300 --> 00:30:51,300 What if I took a step, you know, a few minutes beforehand before 550 00:30:51,300 --> 00:30:55,500 I got to that 10/10 exploding point, a few minutes beforehand. 551 00:30:55,500 --> 00:30:58,700 If I was out like a five or ten five out of ten or a 6 out of 552 00:30:58,700 --> 00:31:01,100 10, what was happening for me, there. 553 00:31:01,100 --> 00:31:05,500 Where do I notice it in my body? Like For me it's like I can feel 554 00:31:05,500 --> 00:31:08,500 it in my chest I can feel it in my throat it's like it starts 555 00:31:08,500 --> 00:31:10,900 rising up and up. I know some of my clients 556 00:31:10,900 --> 00:31:14,400 explain it, as I could just feels like this hot sensation, I 557 00:31:14,400 --> 00:31:16,800 dislike, this heat that starts to come up. 558 00:31:16,800 --> 00:31:19,000 Come up and then all of a sudden, it's like, boom, it's 559 00:31:19,000 --> 00:31:23,200 happened, it's out, and I've exploded and now I'm yelling and 560 00:31:23,200 --> 00:31:24,700 I don't even know what I'm yelling about. 561 00:31:24,700 --> 00:31:27,600 And then a few minutes later, now I'm feeling bad and I feel 562 00:31:27,600 --> 00:31:31,000 guilty for yelling so it can look different for everybody. 563 00:31:31,000 --> 00:31:34,300 So creating that Awareness on When was the last time this 564 00:31:34,300 --> 00:31:36,400 happened for me. What did it look and feel like 565 00:31:36,400 --> 00:31:39,100 what led to that? But also, if I can take a step 566 00:31:39,100 --> 00:31:42,000 back for a few minutes, what was going on for me? 567 00:31:42,000 --> 00:31:46,000 Where do I feel that physically in my body or sensor Ali in my 568 00:31:46,000 --> 00:31:48,900 body? Where do I notice that, and what 569 00:31:49,100 --> 00:31:51,700 what's my physiology? What a my thoughts doing and 570 00:31:51,700 --> 00:31:54,200 saying in those moments leading up to it? 571 00:31:54,500 --> 00:31:58,700 And how can I be more aware of that in the future? 572 00:31:58,700 --> 00:32:01,400 Because if we can create awareness around that it means 573 00:32:01,400 --> 00:32:03,800 that you're more likely to be able able to capture it out 574 00:32:03,800 --> 00:32:05,500 before we get to that 10 out of 10. 575 00:32:05,900 --> 00:32:10,700 Now, a few different tools that you can be using some of them 576 00:32:10,700 --> 00:32:12,000 simple. Some of them, a little more 577 00:32:12,000 --> 00:32:14,500 detailed. One of them really simply 578 00:32:14,500 --> 00:32:17,600 sharing or voicing how you're feeling, if you have somebody 579 00:32:17,600 --> 00:32:20,400 else in your household with you. That's, you know, a responsible 580 00:32:20,400 --> 00:32:26,100 adult and you're noticing. Hey, I am really on the edge 581 00:32:26,100 --> 00:32:29,900 here, really, simply telling that other person, I need you to 582 00:32:29,900 --> 00:32:32,500 step in for a minute. I need to get out of this room 583 00:32:32,500 --> 00:32:34,700 for a second, okay? I'm just about to explode. 584 00:32:35,900 --> 00:32:38,800 How much more beneficial is it for you to actually be able to 585 00:32:38,800 --> 00:32:41,000 voice how you're feeling and share that with somebody else 586 00:32:41,000 --> 00:32:44,300 and let them know what you need before. 587 00:32:44,300 --> 00:32:47,300 You get to that point that you explode, you've got that 588 00:32:47,300 --> 00:32:50,200 reactive Behavior happening and then you've got to feel guilty 589 00:32:50,500 --> 00:32:53,000 and then you've got to be going and kind of like picking up the 590 00:32:53,000 --> 00:32:57,700 pieces after that not only by sharing or voicing how you're 591 00:32:57,700 --> 00:32:59,600 feeling. Is that helping you? 592 00:32:59,700 --> 00:33:03,800 It's also really healthy in helping you to set a boundary of 593 00:33:03,800 --> 00:33:07,100 like, hey, I need I need help here, I need assistance. 594 00:33:07,100 --> 00:33:10,100 I need someone else to step in here for just a second. 595 00:33:10,100 --> 00:33:13,200 So I can step away, especially if you've got young kids around 596 00:33:13,200 --> 00:33:15,600 you, obviously, it's not always going to be achievable for you 597 00:33:15,600 --> 00:33:18,500 to just leave the room. So if there's somebody else 598 00:33:18,500 --> 00:33:21,400 that's there with you, even if there's not somebody that's 599 00:33:21,400 --> 00:33:24,500 there with you in the moment and I mean this is what I love about 600 00:33:24,500 --> 00:33:27,700 my one-on-one coaching clients and why I always say to them, 601 00:33:27,700 --> 00:33:30,400 I'm not just your coaching our sessions, I'm your coach every 602 00:33:30,400 --> 00:33:32,500 single day in between. If you need me, if something's 603 00:33:32,500 --> 00:33:34,900 happening for you, reach out to me, let me know. 604 00:33:35,100 --> 00:33:39,300 I'll get a random voice memo like 9:10 on a Tuesday Morning 605 00:33:39,300 --> 00:33:43,000 from someone that's like, hey, I just need to let you know. 606 00:33:43,000 --> 00:33:45,800 This is happening in. This is how I'm feeling and they 607 00:33:45,800 --> 00:33:49,000 may respond a few minutes after they've sent that memo and say, 608 00:33:49,000 --> 00:33:50,300 oh my gosh, I feel so much better. 609 00:33:50,300 --> 00:33:52,500 Thank you for holding that space for me and just letting me 610 00:33:52,500 --> 00:33:55,000 voice, how I was feeling, I see what's happening now. 611 00:33:55,000 --> 00:33:57,700 I feel a lot better feel like I was able to debrief for a few 612 00:33:57,700 --> 00:33:59,200 minutes with you in that voice memo. 613 00:34:00,000 --> 00:34:02,000 Sometimes they'll even say things like you don't even need 614 00:34:02,000 --> 00:34:04,300 to bother responding like just thanks for listening. 615 00:34:04,700 --> 00:34:07,000 So so sharing a voicing, how you're feeling? 616 00:34:07,000 --> 00:34:09,600 Whether that is with somebody that's actually physically in 617 00:34:09,600 --> 00:34:11,800 the room with you, maybe you pick up the phone and you bring 618 00:34:11,800 --> 00:34:16,100 a friend or you voice memo someone or you get a coach and 619 00:34:16,100 --> 00:34:18,699 you utilize them to be able to bounce off them, how you're 620 00:34:18,699 --> 00:34:21,400 feeling? Another tool that I have, is 621 00:34:21,400 --> 00:34:24,800 what we call at bu leveraging or leaning in. 622 00:34:25,300 --> 00:34:28,000 And what I mean by that is when we're thinking about our 623 00:34:28,000 --> 00:34:30,500 feelings, especially when we're feeling over stimulated, 624 00:34:30,500 --> 00:34:35,300 overwhelmed, overloaded when our sensors are really in, If a 625 00:34:35,308 --> 00:34:38,900 drive a lot of the time, what we want to be doing first is 626 00:34:38,900 --> 00:34:43,800 leaning in, and then leveraging. So, if you think about us from a 627 00:34:43,808 --> 00:34:49,000 scale, from one to ten, one being like, I'm fine, no big 628 00:34:49,000 --> 00:34:50,100 feelings are really coming up for me. 629 00:34:50,107 --> 00:34:53,000 I'm feeling really good. 10 being like, this is the most 630 00:34:53,000 --> 00:34:55,000 absolute extrema, could be feeling this feeling. 631 00:34:56,100 --> 00:34:59,800 If you are feeling like you are about to explode, or you're 632 00:34:59,800 --> 00:35:04,500 really overwhelmed and you are at a 7 out of 10 or more. 633 00:35:05,000 --> 00:35:07,800 None of these different tools that I'm talking about out of 634 00:35:07,800 --> 00:35:11,200 all of these 10, different things are going to help you if 635 00:35:11,200 --> 00:35:13,800 you're at a 7 out of 10 or more. If you're eight nine, ten out of 636 00:35:13,800 --> 00:35:20,000 ten, overwhelmed, anxious, stressed frustrated, cranky 637 00:35:20,000 --> 00:35:23,300 angry, whatever the feeling is, that's coming up for you. 638 00:35:24,300 --> 00:35:26,200 Your logical brain has switched off. 639 00:35:26,900 --> 00:35:29,600 And if I was to say to you, in that moment, when you're like, 640 00:35:29,600 --> 00:35:34,900 10/10 frustrated or angry or overwhelmed, hey, like is this 641 00:35:35,100 --> 00:35:38,000 Really within your control though or is this somebody else 642 00:35:38,000 --> 00:35:41,800 and you're 10/10 your response to me is going to be a me 643 00:35:41,800 --> 00:35:44,800 honestly fuck off. I can't. 644 00:35:44,900 --> 00:35:48,100 I cannot even listen to you right now because the logical 645 00:35:48,100 --> 00:35:52,300 brain isn't going to kick in. So what we want to do is lean in 646 00:35:52,300 --> 00:35:56,400 first and what I mean by that is if you notice that you are 647 00:35:56,500 --> 00:36:01,000 nearing that or getting past that 7 out of 10 or more, what 648 00:36:01,000 --> 00:36:04,800 would it look like for me to feel this feeling right now and 649 00:36:05,000 --> 00:36:08,700 So I've got a few different ways as one of my other points for 650 00:36:08,700 --> 00:36:12,300 re-regulating, your nervous system, but for some people, it 651 00:36:12,300 --> 00:36:14,900 might be things like, I need to just go and take some deep 652 00:36:14,900 --> 00:36:17,800 breaths, maybe for some other people. 653 00:36:17,900 --> 00:36:20,400 And I know this one works really well for me, and I love this 654 00:36:20,400 --> 00:36:23,800 one, coming into my room and yelling into my pillow, it's 655 00:36:23,800 --> 00:36:28,700 like shifting that energy. If you've listened to my podcast 656 00:36:28,700 --> 00:36:31,900 on masculine versus feminine energy, or like the yin and the 657 00:36:31,900 --> 00:36:34,900 Yang, the busy and the flow of life. 658 00:36:35,000 --> 00:36:37,600 Life. There's a few different things 659 00:36:37,600 --> 00:36:41,200 in that episode as well that is all about kind of re-regulating 660 00:36:41,200 --> 00:36:43,300 and shifting that energy in your body as well. 661 00:36:43,300 --> 00:36:45,600 So a lot of the time when we're feeling really frustrated, 662 00:36:45,600 --> 00:36:47,800 really overwhelmed, really over stimulated. 663 00:36:47,800 --> 00:36:52,000 There's energy. That needs to be shifted and 664 00:36:52,000 --> 00:36:55,500 that's why we get to that explosion point and that point 665 00:36:55,500 --> 00:36:59,300 of like 10/10 like La, it just happened, like a lot of the 666 00:36:59,300 --> 00:37:02,500 time, especially, like, with some of my clients that we've 667 00:37:02,500 --> 00:37:05,200 been talking about this really recently, is, like, I don't even 668 00:37:05,200 --> 00:37:08,400 know, like I don't I didn't even notice that it was happening and 669 00:37:08,400 --> 00:37:10,800 then all of a sudden I was like, whoa, where did that come from? 670 00:37:11,800 --> 00:37:15,900 That's the leaning in part that we want to be talking about 671 00:37:15,900 --> 00:37:19,500 first because when you are able to lean in, when I am able to 672 00:37:19,500 --> 00:37:21,800 come into the bedroom and yell into my pillow instead of 673 00:37:21,800 --> 00:37:25,900 yelling at Ali or whatever the case may be, then I've been able 674 00:37:25,900 --> 00:37:28,800 to release some of that energy to shift some of that energy 675 00:37:28,800 --> 00:37:32,400 around my body. And then the feeling is, maybe 676 00:37:32,400 --> 00:37:34,500 we're sitting up like a four or five out of ten. 677 00:37:34,500 --> 00:37:37,100 It's still there, it's not that. It's On a way altogether. 678 00:37:37,400 --> 00:37:40,600 But then we can start leveraging with some of our tools on 679 00:37:40,600 --> 00:37:43,000 mindset changes. And then in that moment, if 680 00:37:43,000 --> 00:37:48,000 someone comes up to me and says, okay, so you're out of 44, out 681 00:37:48,000 --> 00:37:50,600 of 10 and I know you're still feeling a bit frustrated. 682 00:37:50,600 --> 00:37:52,300 What is within your control in this moment? 683 00:37:52,300 --> 00:37:53,800 And what is not within your control. 684 00:37:54,300 --> 00:37:57,900 My logical brain can kick in because I'm not overly 685 00:37:57,900 --> 00:38:00,600 heightened, or overly stimulated that I can recognize. 686 00:38:00,600 --> 00:38:03,800 Oh, okay, I can see that someone or something else is really 687 00:38:03,800 --> 00:38:05,900 getting to me here. I can't do. 688 00:38:06,000 --> 00:38:08,200 Anything about that. What can I control in this 689 00:38:08,200 --> 00:38:10,800 situation? And I'm so much more able to 690 00:38:10,800 --> 00:38:13,500 think logically and to come up with different solutions, 691 00:38:13,500 --> 00:38:16,400 different ideas, and to try different things and actually 692 00:38:16,400 --> 00:38:19,200 feel like they're going to work. So that's the difference between 693 00:38:19,200 --> 00:38:22,200 leveraging and leaning in. So what I really encourage you 694 00:38:22,200 --> 00:38:25,000 to do is do a check in with yourself out of 10. 695 00:38:25,000 --> 00:38:27,700 How intense do I feel this feeling right now if you're at a 696 00:38:27,707 --> 00:38:31,200 7 out of 10 or more, what does it look like for me to give 697 00:38:31,200 --> 00:38:34,100 myself permission to Simply Feel This Feeling? 698 00:38:34,400 --> 00:38:38,300 How could I feel the most Frustrated, the most angry, the 699 00:38:38,300 --> 00:38:41,800 most disappointed, the most overwhelmed that I could, what 700 00:38:41,800 --> 00:38:44,400 does it look like for me to just let that out and lean into this 701 00:38:44,400 --> 00:38:47,000 feeling. Also for me, a lot of the time, 702 00:38:47,100 --> 00:38:50,300 it's crying. I know I spoken about the 703 00:38:50,300 --> 00:38:53,300 example that I've used previously when I was feeling 704 00:38:53,300 --> 00:38:55,600 really overwhelmed and like I didn't have enough time to get 705 00:38:55,600 --> 00:38:58,400 all the things done for the day, had too many things on my plate 706 00:38:58,400 --> 00:39:03,700 and in my calendar and I was repressing repressing and 707 00:39:03,700 --> 00:39:05,400 thought I was doing a pretty good job of it during the 708 00:39:05,408 --> 00:39:06,900 morning. And then, by the time I got to 709 00:39:06,900 --> 00:39:09,500 lunch time, I was standing in the middle of my kitchen crying 710 00:39:09,500 --> 00:39:12,800 because I just needed to release that energy and shift that 711 00:39:12,800 --> 00:39:15,700 emotion. So crying is also another one 712 00:39:15,700 --> 00:39:19,600 that could help you in that leaning in process to, then be 713 00:39:19,600 --> 00:39:21,600 able to leverage and start to think logically. 714 00:39:21,600 --> 00:39:23,300 Okay. What's my next step from here? 715 00:39:23,300 --> 00:39:26,700 Now, my next one I've done a real on this before which was 716 00:39:26,700 --> 00:39:29,200 pretty popular, it is the Holt Theory. 717 00:39:29,200 --> 00:39:36,100 And what I mean by that is H alt Holt Theory and we want to Get 718 00:39:36,100 --> 00:39:38,500 clear on what each of these letters stand for and what they 719 00:39:38,500 --> 00:39:39,700 might look and feel like for you. 720 00:39:39,700 --> 00:39:44,400 So, H stands for Hungry, a stands for angry, L stands for 721 00:39:44,400 --> 00:39:48,700 lonely, and T stands for tired. So am I hungry? 722 00:39:48,900 --> 00:39:52,900 Angry, lonely or tired. You might be a mix of all of 723 00:39:52,900 --> 00:39:55,900 them. This was one of the most 724 00:39:55,900 --> 00:40:01,800 beneficial things that I learnt. When Ali was first born, I was 725 00:40:01,800 --> 00:40:06,200 suffering with post natal depression and it was Really 726 00:40:06,200 --> 00:40:10,200 difficult for me to be able to even just get back to my sense 727 00:40:10,200 --> 00:40:13,900 of self because for those of you that have had a new baby or have 728 00:40:13,900 --> 00:40:17,900 been through the newborn phase and that Readjustment back into 729 00:40:17,900 --> 00:40:20,800 like well this is who I am now like I'm a mum now, it's not 730 00:40:20,800 --> 00:40:23,900 just me, was really, really difficult for me. 731 00:40:24,600 --> 00:40:28,400 I have actually done a whole podcast episode on Holt Theory 732 00:40:28,600 --> 00:40:32,400 which is episode 106. It's a therapy Thursday episode 733 00:40:32,600 --> 00:40:36,900 and it's called Holt theory for ways to reduce Teeth, behaviors 734 00:40:36,900 --> 00:40:39,200 and reactions. So if you want to know more 735 00:40:39,200 --> 00:40:41,900 about whole Theory, in-depth, go and have a listen to that one 736 00:40:42,300 --> 00:40:46,000 number 106, but basically what you're doing is questioning 737 00:40:46,000 --> 00:40:47,700 okay, am I hungry? When was the last time I 738 00:40:47,707 --> 00:40:50,900 nourished my body, am I angry? How am I feeling? 739 00:40:50,900 --> 00:40:52,800 Is there any big feelings coming up for me? 740 00:40:53,300 --> 00:40:56,200 Am I lonely have I not had connection with somebody 741 00:40:56,200 --> 00:40:59,300 recently like what it look like maybe me reaching out to a 742 00:40:59,300 --> 00:41:02,100 friend and having a phone call, sending a text message like I 743 00:41:02,107 --> 00:41:04,400 was saying earlier, just voicing how you're feeling? 744 00:41:04,800 --> 00:41:08,800 Are you tired? And I mean look a lot of us are 745 00:41:08,800 --> 00:41:10,700 tired. A lot of us lead, very busy 746 00:41:10,700 --> 00:41:13,900 lives and sometimes especially if you've got kids. 747 00:41:13,900 --> 00:41:16,300 There's not a lot that you can do about feeling tired. 748 00:41:16,500 --> 00:41:19,500 If you've got somebody else that is not within your control, 749 00:41:19,700 --> 00:41:23,400 waking you up overnight time. But also what I mean by tired is 750 00:41:23,400 --> 00:41:26,400 when was the last time you actually rested like gave your 751 00:41:26,400 --> 00:41:30,500 brain some space for a few minutes so we can look at 752 00:41:30,500 --> 00:41:33,800 different things that you can be doing to just get some brain 753 00:41:33,800 --> 00:41:35,800 space, close out some of those tabs. 754 00:41:35,900 --> 00:41:38,300 Some deep breaths. Do a quick two minute meditation 755 00:41:38,500 --> 00:41:42,900 things like that that it's not necessarily actually sleeping or 756 00:41:42,900 --> 00:41:45,700 having a nap because that's not always going to feel achievable. 757 00:41:45,700 --> 00:41:49,000 That's very rarely going to feel achievable during the day. 758 00:41:49,500 --> 00:41:51,900 But also, when we think about tired, it's like, okay, well, 759 00:41:51,900 --> 00:41:54,400 what are my morning and evening routines is there? 760 00:41:54,400 --> 00:41:57,200 Things I could be shaking up in those routines that mean I am 761 00:41:57,200 --> 00:42:00,800 going to get more rest or that I am able to get even half an hour 762 00:42:00,800 --> 00:42:05,300 more sleep, you know, the next one I have is accepting the 763 00:42:05,300 --> 00:42:08,800 moment and Letting go of expectations now, this one, I'm 764 00:42:08,800 --> 00:42:10,900 going to go into a lot more depth in another episode, 765 00:42:10,900 --> 00:42:14,600 because expectations and accepting the moment is a whole 766 00:42:15,000 --> 00:42:18,400 whole other topic. But really the next point to try 767 00:42:18,400 --> 00:42:22,400 and bring in is accepting the moment and letting go of 768 00:42:22,400 --> 00:42:24,700 expectations. Now, this one is actually going 769 00:42:24,700 --> 00:42:28,300 to be a whole nother mum rage episode in itself because it's a 770 00:42:28,300 --> 00:42:32,700 huge topic. But really, simply in this 771 00:42:32,700 --> 00:42:36,100 instance, when we're talking about sensory overload, What 772 00:42:36,100 --> 00:42:39,100 we're thinking about is say for example your child is wengie or 773 00:42:39,100 --> 00:42:42,300 crying or throwing a tantrum or whatever the case may be. 774 00:42:42,900 --> 00:42:46,200 A lot of the time, the frustration that we can feel and 775 00:42:46,200 --> 00:42:48,000 the overload. All the overwhelm that we can 776 00:42:48,000 --> 00:42:51,600 feel is exacerbated by the thought of like, oh my gosh, 777 00:42:51,900 --> 00:42:55,900 stop crying or stop throwing a tantrum or stop doing whatever 778 00:42:55,900 --> 00:42:58,200 it is that they're doing the expectation. 779 00:42:58,200 --> 00:43:01,100 Is that the child or the other person? 780 00:43:01,100 --> 00:43:05,400 Whoever it is, is going to stop doing that thing or that you 781 00:43:05,400 --> 00:43:08,300 wish They weren't doing the thing that they were doing, and 782 00:43:08,300 --> 00:43:13,800 that's where again, like I said, we exacerbate the feeling so 783 00:43:13,800 --> 00:43:16,800 it's not that we're not going to feel overwhelmed or overloaded 784 00:43:16,800 --> 00:43:20,600 or over stimulated. But we make it feel worse, or 785 00:43:20,600 --> 00:43:24,200 heightened by wishing that, the reality was different. 786 00:43:24,200 --> 00:43:29,100 So the expectation is this person is not going to be acting 787 00:43:29,100 --> 00:43:31,900 the way that they are. And when that expectation is not 788 00:43:31,900 --> 00:43:35,500 met and they are acting the way that they are in reality. 789 00:43:35,900 --> 00:43:39,200 The frustration comes between those two gaps there where it's 790 00:43:39,200 --> 00:43:42,600 like, I wish this wasn't happening or I wish this was the 791 00:43:42,600 --> 00:43:46,400 case that things were different. That this situation or 792 00:43:46,400 --> 00:43:49,000 circumstance that I'm in right now is different and more, calm 793 00:43:49,000 --> 00:43:51,300 and peaceful. But it's not that feels 794 00:43:51,300 --> 00:43:53,700 frustrating. So that's a very brief example 795 00:43:53,700 --> 00:43:57,500 of the accepting the moment and letting go of expectations, but 796 00:43:57,500 --> 00:44:01,500 really simply to bring that into context with this episode of 797 00:44:01,500 --> 00:44:05,700 what we're talking about today is okay, my child is having a 798 00:44:06,000 --> 00:44:09,900 From all my child's ringing really clingy today, or whatever 799 00:44:09,900 --> 00:44:12,800 is coming up for you in that day, that is causing the 800 00:44:12,800 --> 00:44:16,800 overwhelm and the frustration. Can you just be in the moment 801 00:44:16,800 --> 00:44:20,500 and accept and sometimes that acceptance piece also comes in 802 00:44:20,500 --> 00:44:23,600 around like, well, you know, I thought I was going to get this 803 00:44:23,600 --> 00:44:27,300 this and this done today or this was on my to-do list or these 804 00:44:27,300 --> 00:44:31,500 were the things I was going to be getting done while Ali was 805 00:44:31,500 --> 00:44:34,000 napping, for example, and I was going to get all this work done 806 00:44:34,000 --> 00:44:35,500 and now that's not happening today. 807 00:44:37,200 --> 00:44:39,800 We're not accepting the reality of the situation, and that's 808 00:44:39,800 --> 00:44:42,600 when things feel frustrating and when our expectations are 809 00:44:42,600 --> 00:44:46,500 feeling like they're not being met, so have a listen to 810 00:44:46,500 --> 00:44:48,600 probably the next episode. I think I'll talk about 811 00:44:48,600 --> 00:44:51,800 expectations with you. Now, the next point that I have 812 00:44:51,800 --> 00:44:56,700 is doing some rage cleaning or a chore. 813 00:44:56,700 --> 00:45:00,100 So the reason that this can be helpful for some people, not 814 00:45:00,100 --> 00:45:02,300 everybody because again, it can bring up feelings like 815 00:45:02,300 --> 00:45:04,600 resentment. But the reason that something 816 00:45:04,600 --> 00:45:08,200 like some people call it Rage cleaning or like a chore like, 817 00:45:08,200 --> 00:45:12,600 vacuuming it means that you are really focused on that one thing 818 00:45:12,600 --> 00:45:15,100 that you're doing. So say, for example, you decide 819 00:45:15,100 --> 00:45:18,500 to go and clean the bathroom and you get out your toothbrush and 820 00:45:18,500 --> 00:45:23,700 start scrubbing, the grout or your vacuuming and because when 821 00:45:23,700 --> 00:45:26,000 you're vacuuming, you're really focusing on the vacuum and the 822 00:45:26,000 --> 00:45:28,800 floor and picking up all the little pieces of stuff that's on 823 00:45:28,800 --> 00:45:32,900 the floor, that it gives your brain a chance to get into its 824 00:45:32,900 --> 00:45:37,500 Flow State. Instead of the In the overwhelm, 825 00:45:37,500 --> 00:45:40,700 the snowballing thoughts from one thing to the next thing. 826 00:45:40,700 --> 00:45:44,200 To the next thing you give yourself the opportunity to just 827 00:45:44,200 --> 00:45:46,400 focus on that one thing that you're doing. 828 00:45:46,800 --> 00:45:51,200 So it's not all of the time going to be ideal like a lot of 829 00:45:51,200 --> 00:45:56,300 the time when I'm at that lack 10/10, I'm like, I don't feel 830 00:45:56,300 --> 00:45:59,400 like cooking dinner right now. It's actually the last thing 831 00:45:59,400 --> 00:46:02,700 that I feel like doing, but I know that it's probably going to 832 00:46:02,700 --> 00:46:05,300 help me to feel a bit better. Number one, I'm going to feel 833 00:46:05,300 --> 00:46:09,000 productive because in is going to be cooked and that's done but 834 00:46:09,000 --> 00:46:12,300 also number two. I've been so focused on chopping 835 00:46:12,300 --> 00:46:15,100 the veggies reading the recipe like doing all of the different 836 00:46:15,100 --> 00:46:17,500 steps that by the time that's finished. 837 00:46:18,300 --> 00:46:20,800 Okay. Maybe now I'm feeling like I'm 838 00:46:20,800 --> 00:46:23,100 at that four or five out of ten, right? 839 00:46:23,500 --> 00:46:29,100 So get clear on something that helps you to get into that flow 840 00:46:29,100 --> 00:46:31,600 State. Whether it's doing a chore 841 00:46:31,600 --> 00:46:35,300 cleaning, the house folding, the washing like doing something and 842 00:46:35,300 --> 00:46:38,500 maybe that also Might look like habit, stacking for you as well. 843 00:46:38,600 --> 00:46:41,500 So, if it's doing a chore like folding, the laundry, if you're 844 00:46:41,500 --> 00:46:44,200 like me, and you've shoved all the clothes off, the end of the 845 00:46:44,200 --> 00:46:45,400 bed that we're going to get folded. 846 00:46:45,400 --> 00:46:48,400 And there on the floor, again, popping your headphones in and 847 00:46:48,400 --> 00:46:50,900 listening to a podcast episode. Maybe while you do that or 848 00:46:51,200 --> 00:46:54,200 watching a reality TV show while you're doing it, so that it 849 00:46:54,200 --> 00:46:57,400 feels like it's less of a chore and more of like a, okay? 850 00:46:57,400 --> 00:47:00,300 I'm layering this with something for me as well or making this 851 00:47:00,300 --> 00:47:02,600 more enjoyable for myself by doing this thing. 852 00:47:03,900 --> 00:47:06,700 The next option that I have getting some Sure. 853 00:47:06,900 --> 00:47:10,900 So making a to-do list and focusing on those two or three 854 00:47:10,900 --> 00:47:13,500 things. So a lot of the time overwhelm 855 00:47:13,500 --> 00:47:16,900 overstimulation things like that can come from again that mental 856 00:47:16,900 --> 00:47:19,200 load and having a lot of different tabs open in your 857 00:47:19,200 --> 00:47:22,600 brain. So get some structure and I 858 00:47:22,607 --> 00:47:25,900 don't mean go and make a to-do list with 25 different things on 859 00:47:25,900 --> 00:47:28,500 there for the day, because that in itself is going to feel 860 00:47:28,500 --> 00:47:30,300 overwhelming for you. If we touch back on those 861 00:47:30,300 --> 00:47:34,900 expectations, you cannot expect yourself to get 25 things done 862 00:47:34,900 --> 00:47:36,200 during the day, if you're already feeling. 863 00:47:36,400 --> 00:47:39,300 Overwhelmed overloaded over stimulated and you've already 864 00:47:39,300 --> 00:47:42,300 got another 50 things on your list from yesterday, right? 865 00:47:42,600 --> 00:47:45,800 So let's be a little bit realistic. 866 00:47:46,100 --> 00:47:49,000 Yes, make your to-do list and maybe that does look like a 867 00:47:49,008 --> 00:47:53,600 brain dump that you do put all 25 things on there, but then 868 00:47:53,700 --> 00:47:57,200 again, like I've spoken about in other podcast episodes, go 869 00:47:57,200 --> 00:48:00,500 through that list then and focus on those main two or three 870 00:48:00,500 --> 00:48:02,400 things. Those non-negotiables for the 871 00:48:02,400 --> 00:48:05,700 day and focus on getting them done for you. 872 00:48:05,800 --> 00:48:08,700 So, Then what that does is it gives you some structure, some 873 00:48:08,700 --> 00:48:11,400 direction for the day. It gives you something to focus 874 00:48:11,400 --> 00:48:14,100 on that is outwards of. Oh my gosh, I feel so 875 00:48:14,100 --> 00:48:16,100 overwhelmed. And so stressed. 876 00:48:17,200 --> 00:48:20,100 The next point I have in, like, I mentioned very briefly earlier 877 00:48:20,100 --> 00:48:21,900 was re-regulating, your nervous system. 878 00:48:21,900 --> 00:48:25,100 So, again, go and have a look at some of the options that Anna 879 00:48:25,100 --> 00:48:29,300 has over on her Instagram, but re-regulating, your nervous 880 00:48:29,300 --> 00:48:31,600 system is going to look different to every single 881 00:48:31,600 --> 00:48:33,500 individual person, listening to this episode. 882 00:48:33,500 --> 00:48:36,800 So for some people, it's going to be just sitting Enjoying five 883 00:48:36,800 --> 00:48:39,100 or ten deep breaths for other people. 884 00:48:39,100 --> 00:48:42,200 It might be listening to some music putting on your favorite 885 00:48:42,200 --> 00:48:44,800 playlist, putting on like a real upbeat playlist. 886 00:48:44,800 --> 00:48:48,200 Maybe it's putting on some jazz music or some relaxing classical 887 00:48:48,200 --> 00:48:52,100 music or some R&B like whatever it is. 888 00:48:52,700 --> 00:48:54,200 It's going to be different for you. 889 00:48:54,400 --> 00:48:57,300 One of my clients and I absolutely love this. 890 00:48:57,600 --> 00:49:00,600 She has what she calls a reset shower. 891 00:49:00,600 --> 00:49:04,500 And so what that means is she can feel she notices when she's 892 00:49:04,500 --> 00:49:06,100 really getting to that like 10 out of 10. 893 00:49:06,300 --> 00:49:09,300 TenPoint. And so, she will go and have a 894 00:49:09,300 --> 00:49:11,900 reset shower. A lot of the time, she'll have a 895 00:49:11,900 --> 00:49:14,500 bit of a cry in the shower, which I actually did last night 896 00:49:14,500 --> 00:49:19,400 and I highly recommend it was very therapeutic but she calls 897 00:49:19,400 --> 00:49:23,300 it a research shower because the intention behind that shower is 898 00:49:23,300 --> 00:49:25,600 like ok. I'm changing my environment. 899 00:49:25,600 --> 00:49:29,000 So to actually explain what happens in your brain when you 900 00:49:29,000 --> 00:49:31,900 are actively focusing on doing something like a research shower 901 00:49:31,900 --> 00:49:35,000 is you are actively making the decision to change your 902 00:49:35,000 --> 00:49:37,200 environment. So you're changing A physiology 903 00:49:37,200 --> 00:49:41,200 or your body by moving away, from whatever the environment 904 00:49:41,200 --> 00:49:43,200 was that you were in. So maybe you're in the kitchen 905 00:49:43,200 --> 00:49:45,300 or the lounge room, or someone's bedroom. 906 00:49:46,300 --> 00:49:49,000 You're actively moving yourself out of that environment. 907 00:49:49,000 --> 00:49:50,700 So, you're changing your environment, you're changing 908 00:49:50,700 --> 00:49:54,300 your physiology. So maybe when you were feeling 909 00:49:54,300 --> 00:50:01,100 that 10/10, you had your hands clenched or you were sitting 910 00:50:01,100 --> 00:50:03,600 down and you had your arms folded or you're standing up and 911 00:50:03,607 --> 00:50:07,900 you had your arms folded. And you were Your clenched heart 912 00:50:07,900 --> 00:50:13,800 racing voice, raised all of these physiology patterns or 913 00:50:13,800 --> 00:50:16,500 things that you're doing with your body, is every single. 914 00:50:16,500 --> 00:50:19,700 One of those little things adds up to make a recipe for your 915 00:50:19,700 --> 00:50:24,300 brain to know that I feel overloaded, I feel frustrated, I 916 00:50:24,308 --> 00:50:28,200 feel angry whatever. The feeling is you're creating 917 00:50:28,200 --> 00:50:30,900 that recipe with every single little thing that you're doing 918 00:50:30,900 --> 00:50:33,900 with your physiology, your all your body in that moment. 919 00:50:33,900 --> 00:50:37,200 And so what you can do to shift that is Something like going and 920 00:50:37,200 --> 00:50:39,600 having a reset shower. Not only are you changing the 921 00:50:39,600 --> 00:50:44,500 environment that you were in but we're using anchors to go into a 922 00:50:44,500 --> 00:50:47,600 different space. So a sensory anchor is changing 923 00:50:47,600 --> 00:50:51,000 things in your senses or that your senses are taking in. 924 00:50:51,000 --> 00:50:54,300 So your environment, your physiology and your body, and 925 00:50:54,300 --> 00:50:58,800 maybe you also have a calming body wash that you use in there 926 00:50:58,800 --> 00:51:01,300 or you really like your shampoo and your condition or you have a 927 00:51:01,300 --> 00:51:05,300 specific face mask that you use with the specific intention of 928 00:51:05,300 --> 00:51:08,200 feeling more. Um, if you're stepping into that 929 00:51:08,200 --> 00:51:11,400 shower and you let yourself again, if we use that leveraging 930 00:51:11,400 --> 00:51:15,000 or leaning, in example, you just give yourself permission to lean 931 00:51:15,000 --> 00:51:18,100 into that big feeling first and maybe you have a cry, like she 932 00:51:18,100 --> 00:51:23,300 does or like I do, and you let yourself feel the feelings then 933 00:51:23,300 --> 00:51:25,000 after a few minutes, you might notice. 934 00:51:25,000 --> 00:51:27,500 I feel so much better. I've been able to just let some 935 00:51:27,500 --> 00:51:31,500 of that feeling go and I'm feeling a bit more regulated. 936 00:51:31,700 --> 00:51:34,700 Now what can I do for myself? Maybe I'm washing my hair or I'm 937 00:51:34,700 --> 00:51:36,500 using that favorite body wash. Shhhh. 938 00:51:36,500 --> 00:51:40,100 We're using some sensory anchors to Anchor in a feeling that you 939 00:51:40,100 --> 00:51:43,000 want to be feeling. So maybe they are things that 940 00:51:43,000 --> 00:51:46,300 help to make you feel more calm or maybe you feel more energized 941 00:51:46,300 --> 00:51:48,600 or whatever it is that you're looking for. 942 00:51:50,000 --> 00:51:53,500 So re-regulating, that nervous system with something like a 943 00:51:53,508 --> 00:51:55,500 research shower. If that feels good for you 944 00:51:56,000 --> 00:51:57,600 again. Also something that I mentioned 945 00:51:57,600 --> 00:52:00,200 yelling into your pillow, one of the ones that I really enjoy 946 00:52:00,200 --> 00:52:07,100 doing, it's directing that Rage or mum rage and I say that in 947 00:52:07,100 --> 00:52:12,500 inverted commas because like, you know, yes, it's a thing and 948 00:52:12,500 --> 00:52:16,600 it's a word but like, you know, we don't need to really buy into 949 00:52:16,600 --> 00:52:18,200 when we start to buy into our labels. 950 00:52:18,200 --> 00:52:21,100 That's when we can start to get into a little bit of trouble as 951 00:52:21,100 --> 00:52:24,500 well. Which labels is another podcast, 952 00:52:24,500 --> 00:52:26,600 episode that you can go and have a look for if you would like to 953 00:52:26,600 --> 00:52:30,500 listen to that, but yelling into your pillow, it's channeling 954 00:52:30,500 --> 00:52:34,700 that energy and that need or that want to get it out by 955 00:52:34,700 --> 00:52:36,800 yelling in a more constructive way. 956 00:52:37,100 --> 00:52:40,800 So that instead of yelling at somebody or that anger or rage 957 00:52:40,800 --> 00:52:44,100 or frustration, being directed towards somebody else, you're 958 00:52:44,100 --> 00:52:47,200 still getting the same effect. You're still able to let that 959 00:52:47,200 --> 00:52:49,700 energy out. But in a more constructive way, 960 00:52:49,900 --> 00:52:52,700 which means that then, the, hopefully the flow-on effect 961 00:52:52,700 --> 00:52:56,400 after that is also that you can maybe go and have more of a 962 00:52:56,600 --> 00:52:59,700 constructive conversation if it's with an adult or a child 963 00:52:59,700 --> 00:53:03,500 that would understand that or you've been able to re-regulate 964 00:53:03,500 --> 00:53:06,400 your System enough that you can meet that child where they are 965 00:53:06,400 --> 00:53:08,400 and you can hold space for them if they need it. 966 00:53:08,400 --> 00:53:12,500 If they're really having a bit of a meltdown maybe it's 967 00:53:12,500 --> 00:53:14,400 something like doing a two minute meditation. 968 00:53:14,400 --> 00:53:17,500 So there's so many different ways that you can re regulate 969 00:53:17,500 --> 00:53:20,100 your nervous system and you will know like something will come to 970 00:53:20,100 --> 00:53:21,700 mind for you. That's like yeah, that's one 971 00:53:21,700 --> 00:53:24,200 thing that I know that does have normally help me. 972 00:53:24,500 --> 00:53:27,100 So feel a bit more calm to feel a little bit less, like, I'm 973 00:53:27,100 --> 00:53:31,500 really on the edge now. Three more points, first one 974 00:53:31,500 --> 00:53:34,800 down time, prioritizing your Your down time. 975 00:53:34,900 --> 00:53:36,600 You need to make yourself a priority. 976 00:53:36,900 --> 00:53:38,800 You need to prioritize your downtime. 977 00:53:39,100 --> 00:53:42,200 I don't care if it's for two minutes every day but you need 978 00:53:42,200 --> 00:53:45,700 to prioritize some time for yourself. 979 00:53:45,900 --> 00:53:47,400 Maybe it's first thing in the morning. 980 00:53:47,400 --> 00:53:50,100 If you're awake before the kids, maybe it's the last thing at 981 00:53:50,100 --> 00:53:51,800 night. If you're awake after the kids 982 00:53:51,800 --> 00:53:54,400 are gone to sleep. Maybe it's at some point during 983 00:53:54,400 --> 00:53:58,400 the day that you are able to vocalize to somebody like a very 984 00:53:58,400 --> 00:53:59,600 first. The first one sharing. 985 00:53:59,600 --> 00:54:01,800 How you're feeling? You can do that with children as 986 00:54:01,800 --> 00:54:05,500 well. Hey I just Need to have some 987 00:54:05,500 --> 00:54:07,200 down time. I'm just going to take two 988 00:54:07,200 --> 00:54:10,300 minutes that goes into my next point, which is learn how to say 989 00:54:10,300 --> 00:54:13,300 no and set boundaries. Now that's not necessarily going 990 00:54:13,300 --> 00:54:15,400 to be with children. It can be with children and you 991 00:54:15,400 --> 00:54:17,600 can effectively learn how to set boundaries and set. 992 00:54:17,600 --> 00:54:20,300 That really nice example for them so that they start to 993 00:54:20,300 --> 00:54:22,900 recognize what setting boundaries looks like and 994 00:54:22,900 --> 00:54:27,600 respecting themselves looks like but Maybe it also means that 995 00:54:27,600 --> 00:54:30,300 you're saying no to some commitments or a commitment that 996 00:54:30,300 --> 00:54:33,200 you have coming up that day or on the weekend or next month 997 00:54:33,200 --> 00:54:35,100 that's making you feel really overwhelmed. 998 00:54:35,100 --> 00:54:38,500 So getting clear on where are the yeses, what are the things 999 00:54:38,500 --> 00:54:40,000 that you've said yes to recently? 1000 00:54:40,000 --> 00:54:43,800 Is there anything that you want to change to a know and how can 1001 00:54:43,800 --> 00:54:46,700 you do that really effectively? So that you are setting 1002 00:54:46,700 --> 00:54:49,800 boundaries and feeling less things like resentment, 1003 00:54:49,800 --> 00:54:52,700 overwhelming, frustration stress, all of that kind of 1004 00:54:52,700 --> 00:54:57,400 stuff and my very last thing is to To reduce stimulation. 1005 00:54:57,500 --> 00:55:01,900 So is there things that you can do so that you feel less over 1006 00:55:01,900 --> 00:55:05,200 stimulated things like maybe you close the blind. 1007 00:55:05,200 --> 00:55:07,400 That's a big one for me. Like when I'm feeling really 1008 00:55:07,400 --> 00:55:10,600 over stimulated I noticed that I get quite sensitive to light and 1009 00:55:10,600 --> 00:55:12,500 I'm like oh that's so bright coming through. 1010 00:55:12,500 --> 00:55:14,400 We have a huge front window at our house. 1011 00:55:14,900 --> 00:55:17,400 And so a lot of the time I will go and sit on the lounge to kind 1012 00:55:17,400 --> 00:55:19,200 of take a few breaths and have a cup of tea. 1013 00:55:20,600 --> 00:55:23,500 But I will also close that blind as well. 1014 00:55:23,800 --> 00:55:27,000 So, can you close the blinds turn down the lights. 1015 00:55:27,100 --> 00:55:29,500 Turn the volume down on the TV or the music. 1016 00:55:29,500 --> 00:55:33,200 If there's music or the TV on in the background and just maybe 1017 00:55:33,200 --> 00:55:36,000 even take a moment to step into the bathroom, have some quiet 1018 00:55:36,000 --> 00:55:38,500 time. So just thinking about what do 1019 00:55:38,500 --> 00:55:40,200 all of these things look like for you? 1020 00:55:40,400 --> 00:55:43,200 Is there anything that you can be doing to reduce that level of 1021 00:55:43,200 --> 00:55:46,300 stimulation that you're feeling in that moment to help you to 1022 00:55:46,300 --> 00:55:50,300 just reset? So I know that there's been a 1023 00:55:50,300 --> 00:55:52,900 lot of different things discussed in today's episode in 1024 00:55:52,900 --> 00:55:56,400 today, today's episode is a little bit of a longer one. 1025 00:55:57,000 --> 00:56:00,200 I hope that there's been one or two things that have sat with 1026 00:56:00,200 --> 00:56:02,600 you. That could be takeaways or 1027 00:56:02,600 --> 00:56:06,200 things that you can be looking at doing or implementing or 1028 00:56:06,200 --> 00:56:10,300 changing to help you to feel less overwhelmed to help you to 1029 00:56:10,300 --> 00:56:16,600 feel more just like that. Baseline level of, I can be more 1030 00:56:16,600 --> 00:56:19,300 resilient today. I can handle more things that 1031 00:56:19,300 --> 00:56:22,500 are thrown my way, because I'm not feeling that real 1032 00:56:22,500 --> 00:56:26,900 overwhelming overstimulation. And I hope that one of the, I 1033 00:56:26,900 --> 00:56:31,400 guess biggest takeaways for you. I really hope is that there's 1034 00:56:31,400 --> 00:56:34,000 nothing wrong with you. These things are definitely 1035 00:56:34,000 --> 00:56:37,500 normal these feelings. These responses and reactive 1036 00:56:37,500 --> 00:56:40,500 behaviors that you can have their very normal. 1037 00:56:40,600 --> 00:56:44,100 They're obviously not ideal and we don't want to be too having 1038 00:56:44,100 --> 00:56:47,400 these responses and reactive behaviors every single minute of 1039 00:56:47,400 --> 00:56:50,800 every single New day. But there's a reason behind why 1040 00:56:50,800 --> 00:56:54,100 they happen and hopefully this episode has helped you to create 1041 00:56:54,100 --> 00:56:57,700 some awareness around what some of these contributing factors 1042 00:56:57,700 --> 00:57:03,100 could be for you so that you can start to be aware and have them 1043 00:57:03,100 --> 00:57:07,700 happening less Often by putting some really actionable and easy 1044 00:57:07,700 --> 00:57:10,700 things into place. So that you're feeling less 1045 00:57:10,700 --> 00:57:16,200 reactive more, calm, a little more relaxed from time to time 1046 00:57:16,200 --> 00:57:18,900 where you can. And just Just more able to be 1047 00:57:18,900 --> 00:57:23,000 resilient and handle, what the days are throwing at you, if you 1048 00:57:23,008 --> 00:57:25,700 have liked this episode, and if you think that, you know, 1049 00:57:25,700 --> 00:57:28,400 somebody else that might like this episode, I would absolutely 1050 00:57:28,400 --> 00:57:30,300 love if you would give it a shower. 1051 00:57:30,300 --> 00:57:34,300 I had so many messages from the last podcast episode from the 1052 00:57:34,300 --> 00:57:36,600 last mom read episode letting me know that. 1053 00:57:36,600 --> 00:57:39,600 They really enjoyed it. People that have never listened 1054 00:57:39,600 --> 00:57:43,100 to the podcast before actually. So I'm assuming that some of you 1055 00:57:43,100 --> 00:57:45,800 may have sent them over to have a listen. 1056 00:57:46,400 --> 00:57:48,800 So thank you so much. I really I do appreciate it. 1057 00:57:49,000 --> 00:57:53,100 Like, I say, every episode, it's just me recording, this podcast, 1058 00:57:53,100 --> 00:57:56,600 episode all on my own. So, every single share, every 1059 00:57:56,600 --> 00:57:59,300 review that you guys leave, really means the absolute world 1060 00:57:59,300 --> 00:58:01,200 to me and I appreciate it so much. 1061 00:58:01,200 --> 00:58:04,000 If there is anybody else that you think could resonate with 1062 00:58:04,000 --> 00:58:06,800 this or that might really enjoy listening to this episode, 1063 00:58:07,100 --> 00:58:09,800 please give it a share with them and I will see you in our next 1064 00:58:09,800 --> 00:58:13,100 episode. If you liked this episode, I 1065 00:58:13,100 --> 00:58:16,700 would love for you to screenshot and tag me on Instagram, you 1066 00:58:16,700 --> 00:58:19,600 guys have no idea. Idea how much that absolutely 1067 00:58:19,600 --> 00:58:22,500 makes my day. I get such a big smile on my 1068 00:58:22,500 --> 00:58:24,400 face. Thank you so much for hanging 1069 00:58:24,400 --> 00:58:27,200 out with me today and I hope that you have got them something 1070 00:58:27,200 --> 00:58:29,800 from this episode. If you want to hang out more you 1071 00:58:29,808 --> 00:58:33,500 can search the nourishing, Amy podcast community in Facebook 1072 00:58:33,500 --> 00:58:36,700 and come and join our group. We're talking all things life, 1073 00:58:36,700 --> 00:58:40,400 love overwhelm and everything in between, you can share your 1074 00:58:40,400 --> 00:58:43,900 funny, memes your stories and all of the life stuff. 1075 00:58:44,900 --> 00:58:47,200 If you would like to get in contact with me, please don't 1076 00:58:47,200 --> 00:58:49,800 hesitate to Reach out and shoot me a message on Instagram. 1077 00:58:49,800 --> 00:58:52,800 You can find me at a me underscore Rankin. 1078 00:58:53,300 --> 00:58:56,500 Last but not least, it really helps to support my podcast. 1079 00:58:56,500 --> 00:58:59,500 When you subscribe and leave a review on whatever app it is, 1080 00:58:59,500 --> 00:59:02,500 that you listen to this podcast on, I am just a little 1081 00:59:02,500 --> 00:59:06,100 independent podcaster and every subscriber and review helps my 1082 00:59:06,100 --> 00:59:10,300 podcast to be seen and heard by more people and to help more 1083 00:59:10,300 --> 00:59:13,700 people get their Sparkle back. Thank you again so much for 1084 00:59:13,700 --> 00:59:15,700 being with me and have a fantastic day.