(Training for adults and parents/caregivers of children teens)

Knowledge and resources are what help us to feel more confident and empowered in stressful situations. Did you know there are courses you can take in mental health first aid? Available online for anyone who is interested in learning more about how to support someone through a mental health crisis.

My recommendation for quality online education for understanding mental illness and wellbeing is Meraki Mental Health Training.

​Learn more here:

​If you or someone you love is having suicidal thoughts, get in touch with one of these amazing and supportive organisations:
 
AUSTRALIA
Lifeline – 13 11 14
Suicide Call Back Service – 1300 659 467
Beyond Blue Counsellor – 1300 22 46 36
 
SINGAPORE
Samaritans of Singapore - 1-767
WhatsApp – 9151 1767
Mental Health Crisis- 6389 2222
 
NEW ZEALAND
Lifeline – 0800 543 354 (text 4357)
Mental Health Foundation – 1737 (call or text)
Suicide Crisis Helpline – 0508 828 865
 
UK
Suicide Prevention UK – 0800 689 5652
Samaritans – 116 123
CALM (evenings)– 0800 58 58 58
 
USA
Crisis Text line – 741741
Lifeline – 988
SAMHA National Helpline – 1 800 662 4357
 
CANADA
Talk Suicide Canada – 1 833 456 4566
The Listening Ear – 517 337 1717 

Have you inadvertently fallen into the trap of becoming addicted to that constant state of being busy?

​We've grown accustomed to this continual rush, over-committed on the move.

And I get it, there is always so much to do. Work, home, family, life. We live in an "on demand" society, where everything is urgent, and everyone expects everything to be done yesterday.

Now, I'm not saying being busy is inherently bad. We definitely have learned how to multi-task and get sh*t done!

But let's be real - when we are sucked into this whirlwind of non-stop activity, we often disregard own own well-being and miss out on the subtle signals our own bodies are trying to send us.
​

• About 38 per cent of women report being chronically time stressed – that is, they feel rushed for time “often” or “almost always”
• The most time stressed people in Australia are the 35 to 44 age group where almost half report being chronically time stressed.
• In the 25 to 34 and 45 to 54 age groups, about 42 per cent report being chronically time stressed.
• Having children aged under 15 is highly correlated with higher levels of perceived time stress.
• Women with two or more children are 15 to 25 per cent more likely to feel chronically time stressed compared with women with no children.

​Higher levels of time stress are correlated with worse mental health, lower self-rated health, less exercise and lower life satisfaction. (sourced: https://pursuit.unimelb.edu.au/articles/a-third-of-australians-under-chronic-time-stress)

​And have you ever noticed that after a crazy stretch of hectic months, the moment you finally give yourself a break, take a vacation or even just a single day off - you end up falling sick?

Here's why:

1. Biologically, when stress kicks in, our bodies pump out more cortisol, that key stress hormone. And when cortisol is in overdrive, it can decrease our immune system.
2. Physically, what happens when we take a break? We stop. It's almost like our body says "PHEW! She's quiet! But for how long??". Sickness is a forceful stop to reset and recharge.

So, my message is this: Busy isn't always better.

Could "busy" taking you away from something you don't want to deal with? What is your constant "need to be busy" behaviour telling you?

Take a moment to reflect today:

• Are you using busyness as a way to avoid addressing certain aspects of your life?
• What messages might your body be trying to communicate to you that you've been missing due to your busy schedule?
• Where can you quiet the busy in your life and truly connect with your needs again? 

And let's stop wearing "busy" like a badge of honour and telling each other how busy we are. I would much rather hear about how quiet, content and happy you've been!

The truth is, when your life is jam packed – you’ll be less likely to have time to be present from the multi-tasking and external noise.  And being present is the place where feel MORE happiness, joy and contentment. What’s more important?

Janel Briggs

If you need support to help you release stress and calm your mind check out my free guided meditation here for relaxation.

Finding motivation, and achieving a work-life balance are two topics that come up a lot in my coaching, and truthfully, it’s taken me a long (very long!) time to work out the formula to this problem.
I don’t know if you can relate to this, but I’ve always been the sort of person who is “ALL IN 100%” on something.
In my corporate career if I was working on a deadline, I was ALL IN, meaning motivation for ANYTHING else in my personal life got pushed to the bottom of the list.
Later, owning my own business in the early years, if I was working on a project, or studying, or exploring a new idea, I was ALL IN and my motivation for healthy habits like exercise, eating well or sleep got skewed.
And if I was focusing on living, enjoying personal time OFF work, travelling (or at times battling my own mental health journey) - then I was completely checked out and unmotivated for work, exercise or ANYTHING else!
If you are an ALL IN kind of person, I want you to know that this isn’t necessarily a bad thing.
There is no doubt, you’re a go getter and have probably achieve great outcomes!
Until… you hit burnout, or the all or nothing mindset becomes an issue and other areas of your life begin to fall apart.
What I realised is that my mind was stuck believing these three things:

So, in order to be “in balance” I thought I had to dedicate 1/3 of my time to work, 1/3 of my time to family, 1/3 of my time to personal every week.
​
However, I call this elusive as this is an unrealistic goal. Nothing in life happens in equal parts!
As humans we are cyclical beings.

Every year our planet runs in seasons – no matter where you live there is a cycle and a change of season. Some countries like here in Asia has 2 seasons (dry/wet), where the majority of the rest of the world has 4 distinct seasons. It's planetary.

As women our body runs in hormonal cycles, which means our energy levels will always be in flux. Science tells us that there are certain times within our hormonal cycle that are better for productivity, exercise, and rest. It’s biological.

When I started to understand and accept that life also runs in cycles and seasons, I began to feel more motivation and my mind expand with self-compassion.

Consistent MOTIVATION is cultivated from self-compassion, NOT GUILT.

In the cycle of life there will be months where work takes priority, and weeks where family takes priority, and then other times of the year when your personal and health goals will take priority. Ask yourself this:

What is the most important thing you need to be focusing on - right now this week or month?

Now, if I am in a season of increased work or study, then it’s I allow myself to create boundaries around my energy and reduce plans, commitments or tasks in other areas of life. Similar for family and person life.

The key is to:

•  Remember it’s not FOREVER this is a season or a cycle
• Reframe going ALL IN – perhaps it’s 80 work/20 life - instead of 100/0 where you drop everything else
• Reset and notice the signs when one area of life is out of skew BEFORE you hit burnout

Flowing within the cycle you are in, instead of berating yourself for not doing X or achieving X - means you’ll be more motivated.

Let’s talk about habits for a minute.

We learn habits through our conditioning, or from repeated past experiences. Our habits become imprinted as patterns or programs within our nervous system and brand, stored within the 95% unconscious part of our mind.

Once a habit (good or bad) is formed it occurs outside of our conscious awareness, and will continue operating the same program until a time where you bring the habit into your conscious awareness, and create a shift or change.

We all get so frustrated with ourselves and inflict so much guilt whenever trying to break “bad habits”.

But, I think the main point we forget is that if habits are learned from repeated past experiences – then we have to CONSISTENTLY repeat the experience, until which time the unconscious mind re-programs a new pattern.

The first step to habit change is always AWARENESS.

Becoming consciously aware so that you can see these patterns and "wake yourself up" to a new way of living. As yourself this:

What habits in your life today are working for you, or against you?​

There is nothing more un-motivating that trash talking yourself.
I call GUILT the swampland of the soul – guilt will always keep you STUCK in the place you are in.
If your mind is on a loop of dishing out rude comments, telling you how bad you are and filled with negative self-talk – then you are ALWAYS going to feel unmotivated to do the THING. No matter what the THING is!
Self-acceptance, and taking action are how you are going to stay motivated and find your version of work-life balance. As yourself this:
Wherever you are right now, love yourself for the cycle you are in. 

Photo credit: @lizandmollie

There is nothing more un-motivating that trash talking yourself.
​
I call GUILT the swampland of the soul – guilt will always keep you STUCK in the place you are in.
If your mind is on a loop of dishing out rude comments, telling you how bad you are and filled with negative self-talk – then you are ALWAYS going to feel unmotivated to do the THING. No matter what the THING is!

Self-acceptance, and taking action are how you are going to stay motivated and find your version of work-life balance. As yourself this:

Wherever you are right now, love yourself for the cycle you are in. 

And if you don’t know where to start to bring kinder thoughts into your life… begin with reading, writing or speaking positive affirmations every day.

Powerful "I am" and affirming statements. 

This healthy mindset habit that is going to help you to feel more motivated and shift your mindset to having more positive thoughts.

>> If you're new to this concept I have a free guide to help you get started >> DOWNLOAD MY FREE AFFIRMATIONS LIST HERE

THIS is the one habit you want to start, and even better - it's completely free.

As you navigate and redefine what work-life balance looks like for you personally take this newfound awareness and embrace the cycle or season you are in. Whenever you find yourself off chart, you can always reset. But, remember the foundation of your motivation will be built on self-compassion, not guilt.

​
About the Author: Janel Briggs is a NLP and Timeline Therapy Practitioner on a mission to support women across Australia and Singapore in healing their professional anxieties, insecurities and imposter syndrome to build unwavering confidence and self-belief. The goal is to level up your life and career by learning how to to live fearless and anxiety free! Connect with Janel on social media via Linkedin or Instagram.

We've all faced moments when emotions surge within us like an angry storm. Emotional outbursts, fiery and fierce in intensity take centre stage and knocks us off our center. Defensive barriers go up, words are said, and actions are taken that don't always leave us feeling good.

What I've learned is that most of the time, it's not really about "the thing" that triggered the angry storm... is it? 

• It's not really about the coffee cup and dirty dishes someone left in the sink
• It's not really about the changes at work, or your boss favouring someone else at review time
• It's not really about the family member's comment or opinion at the last catch up

Although those things are super ANNOYING ... they are just the tip of the iceberg, aren't they?

It's MORE THAN that "one thing" presenting itself... it goes deeper than that.

As a Mindset Coach it's my role to help YOU understand what is laying underneath those icy waters at the base of the iceberg.

Where the anger is in fact fueling from.

Anger itself is largely perceived as a secondary emotion that shows up when we feel we need to defend ourselves.

Most often, it's about OUR NEEDS.

What the anger is usually saying is ... when X happens (at home, work, in this relationship) I don't feel:
valued.
loved.
appreciated.
included.
understood.
seen.
heard.
special.

Am I right??

​LEARNING TO RELEASE & PROCESS  ANGER.

Internalised anger and resentment acts like poison in the body, and  will eventually end up festering and eating away  at the container it is in.

The anger held deep down inside, has to come out sometime. It won't stay locked up forever.

Sudden outbursts, conflicts and arguments begin to show up in other areas of your life for no aparent reason - not just with the person you originally felt angered by.

So, what can you do to release and process before it festers?

How to process emotions is sadly not a skill they teach us at school. I call it a skill because it'rs super important to learn and it takes awareness and practice to master.

In my belief journaling the #1 way to process your emotions. Here's how you can get started:

TUNE INTO THE REAL SOURCE OF YOUR ANGER:

  1. What specifically is causing me to feel angry/irritated/frustrated?

  2. Is it really about this one thing, or is it more than that?

  3. How are my needs are not being met?

  4. Where am I holding anger in my body?
​
  5. Acknowledge the true feelings beneath your anger (acceptance) and ask - what do I need to do in order to be at peace?

From here, you'll get clear on the next best course of action.

J A N E L  B R I G G S
Thrive Mindset Coaching

And, as always if you need more guidance please reach out via DM. Learn more about my 1:1 coacing programs here. TimeLine Therapy is an incredible tool for guiding you to release anger (and various other negative emotions) from it's core and get to the root of the problem. 

​About the Author: Janel Briggs is a NLP and Timeline Therapy Practitioner on a mission to support women across Australia and Singapore in healing their professional anxieties, insecurities and imposter syndrome to build unwavering confidence and self-belief. The goal is to level up your life and career by learning how to to live fearless and anxiety free! Connect with Janel on social media via Linkedin or Instagram.

​As you probably know by now, our LIFE is a journey filled with countless ups and downs, twists and turns, and unexpected challenges within our story.

Along this path, we often encounter mental and emotional roadblocks that hinder our progress, cloud our judgment, and leave us feeling stuck.

Whether it's confusion about the next step, anxiety about making the right decision, hitting a creative or career block, a lack of motivation, or crippling self-doubt, the mind spins:

Where am I going? Am I happy? What am I doing? When will I be happy?

These obstacles can be frustrating and overwhelming, making it very difficult to move forward.

Previously, before experiencing mindset coaching, I personally would have notched a roadblock up as failure. My mind had been programmed from a young age, that anything less than 100% was failure. 

• If I received a NO from someone - this was a failure
• If I heard criticism (even if it was constructive) - this was a failure
• If I saw an outcome that was out of my control - this was a failure
• If something didn't live up to the expectation in my mind - this was a failure

I would be totally stressed out, spiralling into anxiety overthinking all the WHY's and WHAT IF's... ultimately not feeling good enough.

Which never EVER helped the situation! When negative emotions  and fear rule the situation - it makes EVERYTHING harder.

What I've learned since then is that hitting a mental or emotional roadblock does NOT mean I am a failure, or it’s the end of the road.

It's actually a fork in the road, a good check in point.

Here's why:

An emotion in itself is a feeling, and feelings are not facts.

The study of NLP (Neuro-Linguistics-Programming) tells us that we experience our first negative emotions in early childhood, typically 0-7 years old.

If the negative emotion that we felt for the very first time (like fear, anger, hurt, guilt or sadness) was too confusing for our young mind, or left unresolved, the memory of that experience (and our reaction or response to it) is stored within the unconscious part of our mind.

The part of our mind where our habits and patterns are formed, that essentially runs on auto-pilot.
The mind then uses this past experience as a reference point for each time that specific emotion is arises in future. Unconsciously filtering new information coming in and present-day experiences on that past trigger point, even though we are no longer a child.

The mind unconsciously in a split second says “remember that time you felt scared about X when you were young? This is JUST LIKE THAT”. When in 99% of circumstances it is not.

So, our response as adults now to the fear is bigger and can often be out of proportion to the context of the situation in front of us.

Have you ever wondered “Why am I so fearful of X, when other people are not? Why do I get so angry and frustrated about X, when so-and-so doesn’t even care? Why can’t I let go of it?”

This is why, shown in my example above, I continued to notch up every “No” in my life as a failure. My mind had unconsciously stored an experience of failure when I was 7yo. From that moment I learned to react and respond with fear in a specific way any time there was a possibility of failure. This inhibited me in many ways throughout my adult life.

The specific coaching that helped me to realise all of this and release my fear of failure and reprogram the self-limiting belief I had formed that I was not good enough, was the transformational process of TimeLine Therapy®.

You can watch my video below to learn more about TLT or read about it here.

Now thankfully, when a roadblock presents itself, I like to see the situation as a unique opportunity for inner growth and self-reflection. I am no longer trapped by fear of failure.

And this is what I want for you too. It is the reason why just 6 months after working with a Mindset Coach myself in 2017, I went on to retrain and become a NLP and TimeLine Therapy® Practitioner – so I could pay this gift forward to other women just like me.

Where do we start when we hit a mental roadblock?

Absolutely, we need to honour our emotions and express them. There is a saying I like to remember:

“What we resist - will persist”.

You can only deny emotions for so long. We must begin to unpack the emotion and the trigger, and find healthy ways to release the emotion. The most powerful way to do this for me is to journal my thoughts.

And instead of falling to pieces I stop and ask 3 simple questions to check in:

1. What emotions am I feeling? Why is this situation causing me to feel this way?

2. What are the options in front of me?

3. What is this situation trying to teach me? Or, what can I learn from this?

When you are learning you are growing, and you are NOT failing.

It's during these challenging moments that we have the chance to zoom out, look for higher perspectives, and tap into our intuition to find the solutions to move forward with ease.

Conquering the fear of failure always begins with a process of self-discovery. The inner work for emotional healing may require patience and perseverance, but please know you are not alone! There is guidance and coaching available to support you, whenever you are ready.

May is Mental Health Awareness Month, aimed at raising awareness on the importance of opening conversations about mental health to help release the stigma. AND always a great time to prioritise our own mental health check-in.
 
Most women I've been talking to share with me that it’s been a crazy start to 2023. Post-pandemic life is as busy as ever, we are back to rushing and packing as much as we can into every day, week, and month. Juggling work commitments, family, relationships, and social life. Keeping everything afloat and as best we can moving forward.
 
With our constant connection to technology and the digital world, it can be difficult to fully take a break and give our minds the rest they need to recharge  our energy.
 
I recently went on a mini break, adventuring to the remote Pangkil Island in Indonesia, where I consciously decided to take a 4 day digital detox, for my mental health. I had noticed the signs of verging on the edge of burnout after an increasingly busy first quarter of work (and life!). 

Even coaches need "mental health check-ins!" too.
 
I actually couldn't remember the last time I shut off completely from technology. I don't know if I've EVER done it for a longer period of time that 2 days since opening my first online business in 2014. 
 
That's when you know it’s definitely time for a digital detox.
 
So, I told my clients I would be “offline”, left my laptop at home, and bit the bullet! I put my phone on airplane mode for 4 WHOLE days.  

And, WOW.

All I can say is that is was TOTALLY FREEING to not be "ON" 24/7:

• I found myself going slower
• Being super present in conversations
• Enjoying the little things much more
• Getting great sleep and super relaxed
• Clearer mindset

Imagine that!

Now, I have to admit I already have strong boundaries with my phone and technology. But I found being completely OFFLINE was sooo good for my mental health that it was surprisingly HARD to come back to the social media and online world after 4 days!

I wished it could have be longer.

The health and wellness industry tells us that taking a digital detox can have many benefits for our mental and physical health:

• Reduces stress and anxiety levels and improve overall well-being
• Improves sleep with less time on electronic devices sleep patterns are less disrupted by blue light
• Increases productivity and improves focus. When we're not constantly checking our devices, we’re less likely to multi-task and can focus better on the one thing at a time to get more done
• Improves relationships and a sense of being present by giving more quality “connection” time with loved ones
• Boosts creativity and problem solving. Being disconnected from technology can give our minds a chance to wander and come up with new ideas

​If it's been a while, and you’re feeling exhausted, BUT find the concept of 4 days off the grid super confronting... here are four baby steps you can take for a mini digital detox:
​
​1) Create a boundary around when you pick up your phone in the morning and evening

Is 6-7am when you first open your eyes to a blast of notifications and emails the best way to begin the day? Could you not look at notifications until 8am? Could you turn off your phone for the night at 8-9pm?

2) Set time limits on your social media apps (you'll find this option in settings!)

3) Move all of your social media/email apps OFF your home screen to 2-3 swipe pages across

If you're the kind of person (like me!) who cannot stand seeing a red notification and has to urgently actioon THIS really helps.

4) Pop your phone on DND for 4, 6 or 12 hours 
 
By setting boundaries with technology, we can improve our mental and emotional well-being, reduce stress, and increase productivity. You may not find it easy at firs to step away from your devices, but it is beneficial for overall health and happiness!
 
Any step you can take towards a digital detox is going to be powerful, it’s a tool that can help you disconnect from the digital world and reconnect with yourself, your thoughts, and be more present in your surroundings.
 
The ultimate goal is to create a healthier balance in our lives, where we feel more present and energised!

Try one or two and reach out to let me know the outcome?
 
All the best,
Janel

​Our minds are powerful and valuable, but they can be tricky to master when situational anxiety flares up.

Some people find they thrive in new experiences and love meeting new people. If you are one of those people, my hat goes off to you! Like many others, embracing the new is something I have had to learn how to love.

If you’ve ever tried to support a loved one with anxiety, you’ll know that new events and situations where they are standing an abyss of so many unknown’s and all the uncertainty their fear can be debilitating.

When it begins to unfold in front of us it’s like the person is fighting a battle we can’t see. We don’t exactly know what to do, or how to fix it. We want our loved one to listen to reason and be OK. But their fear can be so convincing that they believe something (everything!) bad is going to happen.

As a Mindset Coach I want to share with you a proactive tool to help you to help them deescalate the situation, using a concept called reframing fear to excitement.

REFRAME FEAR - TO - EXCITEMENT

This tool will help your loved one calm the mind and move forward feeling more excited and confident.

1. Listen for the core language of anxiety. Words can be your guide to understanding when a person’s fear starting to building.

A tell-tale sign is: WHAT IF (a bad thing happens)?
WHAT IF (a negative outcome)?
WHAT IF (resistance language "I can't")
OR when you hear the person worst case scenario planning. (plan A, B, C, D)

2. Immediately get them to stop and ask them to take a breath.

This will halt the mind bringing their awareness back into the body, and circumvent the thought process.

3. Reframe their language.

This may take a little practice but start by repeating their “What IF” statement BUT instead of a bad ending you insert a good, or happy ending for them. Shifting the mindset to a positive outcome.

“What IF it all turns out better than you could imagine?

4. Make the “unknown” known.

Anxiety often sparks due to a fear of the unknown or uncertainty. Ask yourself and affirm what is known.

What do we know about this situation? What can we be certain of? What is within our control.

5. Help them to understand that anxiety and excitement have the same vibrational feeling in the body.

“You must excited? Imagine all the cool people you are going to meet, and all the fun you will have. Those butterfly’s show up when you get excited right?”

6. Reaffirm the excitement and positive outcome.

“I am excited for you! This is going to be so fun. You’ll have a great time. Everyone will love meeting you, you have so much to offer.”
​

​Recently, my almost 10yo son joined a new activity after school in Singapore with a group of kids that were older than him on a subject he was lacking in confidence.

Even though he originally said he wanted to do this activity, the day of the first group event was looming, and he was beginning to drag his heels saying he no longer wanted to go.

I get it, kids making friends and meeting new people can be overwhelming. But as a family we decided a long time ago to always make an effort to give it 1 chance. Then we can decide after that whether we keep it or ditch it. Usually, we keep it – as we are not in the habit of letting our fear of the unknown rule our lives anymore.

In the car on the way to there, I could see his mind start to tick, tick, tick.

He began to ask:

• What IF I don’t know anyone?
• What IF no one likes me?
• What IF I can’t do it?”

Immediately I knew as soon as he said “WHAT IF” this was fear talking, not his rational mind. His core language trigger to me was the phrase “What IF” followed by a resistance word (don’t, can’t) and a negative outcome.

I could hear his anxiety building and this was a great opportunity to help him de-escalate the fear.

I asked him to stop right there and take a breath.

We took a big deep breath together.

I then proceeded to use the power of positive language to reframe and shift his mind from the most terrible outcome he is imaging, to a good ending.

I repeated his “What IF” back to him with a positive outcome:

• “What IF you have an amazing time and make a whole group of new friends?”
• “What IF you can do it and do it so well that you walk out of there feeling proud of yourself?”

I then helped him to make the “unknown” known by focusing on a previous experience.

• “Remember you’ve done this this activity before. You know the teacher, and you like her. Every other time you’ve done this activity you enjoyed it. You came home telling me how great it was.”
• “Remember how when you went to basketball camp, and you didn’t know a single person then on day 1 you made a new awesome friend.”
• “Remember how fun and exciting it was to meet new people and try new things!”

I reminded him that fear and excitement have the same vibrational feeling of alarm in the body.

“You must be feeling those excited butterflies in your tummy again. Excited butterflies come when we do fun and exciting things right?”

We walked into the building and up the escalator into the activity room, we took the long way to get there - moving the body is very helpful to release stress hormones.

We arrived and he turned to me and said “Mum, I am excited about this 😊”.

I said, “Yes buddy, I am excited for you too – this is going to be so much fun!”.

And it was fun, he had a blast. We pre-framed it to be a good experience. 

I picked him up an hour later and he raved about the activity and everyone in it. He smashed the activity and cannot wait to go again.

We pre-empted for a good ending and primed his mind for fun. He could now feel the excitement buzzing withing his body INSTEAD of the fear.

The entire process took us 5 minutes. You can absolutely do this too! With children AND adults. 
 
It’s so easy to allow fear to jump into the driver seat and take control of new situations where there are so many unknowns. But every time we do, fear wins. It takes our mind away from the joy and the fun of living in the present moment.

When we treat our loved ones who struggle with anxiety with a level of compassion that also takes positive action we can begin to help them to learn how to bring their own anxiety alarm down and enjoy new experiences for what they are, FUN.
 
I hope these suggestions help you support a loved one with anxiety.
 
If you have any questions or comments, please reach out. If you or someone you know is sick of struggling with their anxiety I run a program called “Freedom from Anxiety” for women who are ready to feel more carefree and confident in all areas of their life.

To learn more about Janel's Freedom from Anxiety Program 1:1 Coaching head here.

How many times have you spent Sunday night dreadinggggg Monday morning?

That angst beginning to build around 3-4pm as you start to realise how quick the weekend has gone and how soon you have to jump on the hamster wheel again.

It may have even happened this week?!?

As a Mindset Coach here are 7 things that I have learned to help relieve those Sunday night scaries and shift my mindset heading into the new week:

1. Do a "brain dump"

Grab a pen and paper and for 5 minutes and literally dump all the thoughts and to do's you've got circling your head onto paper. If it's on paper these thoughts are more likely to stop circling your mind and making you feel overwhelmed. 

2. Create a Weekly Plan

So much of the time anxiety creeps in when we are flying by the seat of our pants... all the unknowns of the busy week ahead of us. Make a rough plan for the week, try not to fill every minute of your time, leave some room for flexibility. 
I also take 10 mins to cross check calendars and school events with my household on Sunday night so that EVERYONE knows what's happening that week.

3. Make Sleep a Priority

The first thing I discuss with ALL my new 1:1 clients is sleep habits and how to get better quality sleep. Sleep is 100% a game changer for helping you become emotionally resilient to stress and anxiety.

Aim to get into bed earlier on Sunday, with plenty of time to "wind down" - not to be confused with wine down!! Science tells us that every glass of alcohol before bed disrupts 15mins of our REM sleep, REM is the kind of sleep you want lots of to recoup your energy!

4. Turn off work notifications

If your anxiety gets triggered by emails, texts or work messages coming in on Sunday night, then DND the work notifications. Everything can wait until you've hit your desk on Monday. There is nothing that will get by rehashing it at 3am when you're trying to sleep. 

5. Pack the bags early

In order to get 30mins for my morning routine (meditation, journalling, stretching, eating well) every week day, I have to be a little organised and cannot be scrambling to get my family out the door. This just ruins the zen!

Packing the bags early and getting everything laid out for the next day 100% helps.
If you’re single or don’t have kids perhaps use this time to prep your meals for the week or lay out your gym clothes.

6. Pump up the music

Music is the answers to lifting and shifting any mood! Sunday’s nights I always put on a good playlist on Spotify and let the music fill the house with good energy. Whether I’m cooking, meal planning, packing bags or winding down for sleep music always makes me feel good!

7. Remember – everything that needs to get done, will get done

​​​No amount of worry and worst-case scenario planning will change the future. And no amount of overthinking the outcome will ever mean that it all goes to plan.
Yes, be prepared, but release the pressure and trust that everything that needs to get done will get done. Just like it always does. 
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And, if it doesn’t… life still goes on!
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I've been hearing this a lot from my new clients this year, like no matter what they do they still feel so far behind on those big life goals and dreams.

Typically, when I hear a similar coaching process a few times, I know it's valuable to share wider. So, I am giving you the exact tool I give to my clients in private coaching to increase their overall sense of well-being when goal-getting.

​Negative emotions such as fear, frustration, self-doubt, and resentment can quietly sabotage our ability to achieve our goals.

When we’re caught in these emotional states, our focus narrows to the problem rather than the solution, making it harder to see opportunities or take decisive action.

Persistent negative feelings drain our motivation, disrupt our decision-making, and can trigger procrastination or avoidance all of which slow progress.

​Over time, this emotional roadblock erodes confidence and creates a cycle where the very mindset we need to succeed is weakened, keeping our goals just out of reach.

The mind can so easily get stuck on "all the things we haven't done" or are "yet to accomplish". The ego telling us we are unorganised, lazy, and need to be "more productive".
 
Essentially the mind's job is to assess for risk but, as you probably know these thoughts cause us to feel GUILT, perhaps like we aren't good enough. And guilt is 100% the biggest showstopper to any good action! 
 
Guilt creates resistance. We are less likely to do the things we want to do, when guilt is in the drivers seat. So, to cut the guilt and create more momentum it's time for a reality check.
 
Here's one of my favourite coaching tools:
 
At the end of each week take 5 minutes to sit and reflect. Grab a cuppa and a notebook and write down the answer to 3 questions:

It's a small action you can take weekly to strengthen your relationship with yourself, help you pursue your goals with intention and generally just feel BETTER about life!
 
How it works:
 
If you focus your mind on the negative emotions it will find loads of reasons to not take action.
 
The mind has a natural tendency to remember negative experiences, and store negative emotions / interactions RATHER THAN positive ones.

​That's because the human brain is hard wired to scan for threat more than 5 times every second!

Whereas if you focus your mind on what worked, it will find reasons to keep going.
 
Taking moments in you day and week to "reprogram" the negative bias with positive self-talk, affirmations, and celebrating what you've accomplished fires up your neural pathways giving the brain an opportunity create more happy and positive feelings.

• When you reflect on what you did well this helps the mind to move in a positive direction, remembering all you have actually done in the time you had available
• When you observe the challenges of the week this helps the mind to remember acceptance and self-compassion
• When you use the power of intention to future focus the mind your actions become steppingstones to your goals. And your intention is always working even when you don't realise it!

If you are stressed about the future this simple 3 step weekly journal reflection process will help to improve the quality of life, week after week.
 
It's so simple, you could even start today! 

Try it for the next 3 weeks and let me know of the differences you notice.

Holidays are supposed to be a time for joy and celebration. But for many people, the holidays can also be stressful and anxiety-inducing. The good news is that there are plenty of things you can do to manage your holiday stress and anxiety, so it doesn't prevent you from enjoying yourself with family and friends! 

1. Keep Your Regular Routine

Holiday stress can take over your life pretty easily, and if you're not careful, it can send you into an anxiety spin as we set aside all the good habits and things we know are good for us, while making time for the increased work and social commitments.

Don't let the “busy” of the holidays season send you off-course though, your habits are what will keep you GROUNDED in the chaos. Keep up with your regular routine as much as possible.

If you're used to going for a walk or exercising a few times a week, find a way to protect that “you time” at all costs. We always have to say no to something, don’t let it be the things you fill your energy cup with.

And if you want to know how to stay feeling calm and more relaxed - on Christmas morning while everyone else sleeps in, get up early and go for a walk or run outside to clear your mind before the big day!

2. Practice Self-Care

When it comes to self-care, there's no one size fits all approach. Be kind to yourself and listen to your body. If your calendar looks manic with events, block at least 1 or 2 nights at home with NO plans so you can pre-plan some downtime (you’ll thank me for it later!).

Take time for yourself, eat well, and prioritise getting enough sleep—these things will help you feel more rested and energised during these hectic weeks leading up to end of year.

Self-care is also being aware of mentally what you are consuming. If you find yourself staying up late watching TV to “zone out” just do yourself a favour and GO TO BED. Sleep is so much better for you than Netflix.

Or if scrolling social media seeing everyone else’s perfectly curated Christmas tree’s and happy family snaps is making you anxious (or just plain sad and overwhelmed), consider taking a break socials.
Wouldn’t it be amazing to hit the finish line well rested and some mental capacity to enjoy the festivities?

3. Make a Plan and Stay Flexible

If you are a natural planner and organiser that’s great, my suggestion then is to stay flexible. Rigid black and white thinking and “only one way to do this” mentality has caused many a family argument during the holidays.

If you can be flexible in your approach to everything, then you will be less likely to get stressed out by the things that come up.

Aunty Janice could be right, she could well have the stuffing recipe out there – it doesn’t mean yours is any less - you of course could be right too. There are always multiple ways of doing a single thing.
The person with the most flexibility in this situation is going to be the master of their own emotions and have the most fun. Who wants to be held back in judgement about something a simple as a stuffing recipe?! Not me. Janice – do your thing.

4. Don't Be Afraid to Say "No"

You probably like to get involved in everything; you may even have FOMO at times when you don’t have a finger in every pie. But setting healthy boundaries for your time is VERY important at this time of year.

We do not want to take any held resentments into the new year! So, don't let others pressure you into doing things you don't want to do. It is not your job to be everywhere at once and make everyone happy. Saying no is necessary and healthy!

If you're feeling overwhelmed by all the holiday activities on your plate, then ask for help or simply decline an invitation altogether. It's okay, people can respect your decisions just as much as they expect others will respect theirs.

5. Delegate Like a Boss

If you’re feeling overwhelmed, then it’s time to delegate. You do not have to do it all. Remember the saying “Many hands make light work”. People also actually like to help and feel needed, so delegate. Get everyone involved so you don’t feel overburdened by the work that needs to get done.
 
Everyone knows you can do it all, but you may kill every last bit of energy you have in the process!  

6. Let it Be

If you find yourself stuck worrying and pre-empting about all the WHAT IFs of Christmas Day or holiday parties - who’s coming, whether everyone will get along, who will drink to much, or say too much, or start a difficult conversation. This thought process will only ever bring you stress and anxiety, as you cannot control the outcomes of other people.

Let it be. What is going to happen will happen, no matter whether you spend 25 days worrying about what will happen.

Instead, perhaps think about why you are spending time with the people who are important to you and what the highlights of this holiday season are going to be.

And make a game plan, if something does go pear shaped at any event you can take some time out for yourself—go for a walk or listen to some music to regroup.

7. Focus on Gratitude

One of the most effective ways to manage holiday anxiety is to focus on gratitude. By being grateful for what you already have, it helps your mind stay in the present moment instead of way out to far in the future stuck on worry.
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You will start feeling less stressed about things that don't matter. Gratitude helps you appreciate the good things in your life, so it's a great way of getting into a more positive mindset.

Once you make it a habit, it'll become second nature and help you feel less stressed through any situation—even if something stressful does happen!

8. Know the Things You Can Control

You can control your energy level, how much sleep you get, what you are eating and drinking, your mindset, your time and your own personal happiness.
You cannot control anyone else, and you are also not 100% responsible for everyone else’s happiness.
When things seem out of control, reassess and reassure yourself that you are doing your best and that this is enough. If it turns out that something did not go perfectly, then accept it and release it!

9. Remember to Have Fun

Let the stress go and remember the holidays are for you to have fun too. Everything will get done that needs to get done. Connect, be present in the little moments and enjoy it. You deserve it, its been a big few years. What is it all for, if it’s not for having fun with the people we love?

10. Ask for Help  

Finally, don't be afraid to ask for help if you need it. If it’s not fun and everything is too much then please know you don’t have to go through this stress alone. Reach out to a friend, a family member or a professional for support. You deserve much love, peace and joy this time of year :)

Wishing you all the best
Janel Briggs