How To Stop Letting Anxiety Run Your Life

Calvin and Brooke Masters: Thanks for tuning in to Master Your Metabolism. If you found value in today's episode, it would mean the world to us if you'd hit subscribe and share this episode with someone who could use a little guidance in their health journey. Ready to take the next step? Head over to www.mastersfitnesscoaching.com and you can book a free call right from the site. You've counted every calorie, tried every diet, spent hours in the gym, and still something's missing. You want more than just weight loss. You want your energy back. You want your confidence restored. You want a way of living that doesn't feel like punishment. Welcome to Master Your Metabolism, where we cut through the noise, ditch the fads, and give you a real plan to become the healthiest, strongest version of you. Brooke Masters: Hey everybody. Welcome to Master Your Metabolism. My name is Brooke Masters, and I'm here today after a group call that I had done yesterday talking about the effects of stress and overwhelm. Right? Many that I speak to specifically, I mean, I'm sure guys have stress too, but women specifically, our bodies are affected by stress very differently, right? We have things that happen. ⁓ Calvin and Brooke Masters: so we can chat about your goals and how we can help support you. forget to join our Facebook group where we're sharing coaching tips, support, and tricks to help keep you on track and continue making progress. You don't have to do this alone. We're here to walk with you ⁓ step of the way. Until next time, stay consistent, stay kind to yourself, and keep mastering your metabolism. hosted by our team of expert coaches with proven strategies, science-based tips, and real life encouragement, not just to help you lose fat, but actually create that lifestyle that you love. You've tried everything. Now, let's try what actually works. This is your turning point. Let's go. Brooke Masters: Once we take on more than we should, we are doing the job of 600 people. We are managing the house, managing, making sure food is there, making sure we have toilet paper, paper towels, making sure that the laundry is done, making sure everybody's got the things they need for school, making sure that all the bills are paid, making sure everybody has their appointments. I mean, the list goes on and on. Calvin and Brooke Masters: Let's do this together. Brooke Masters: In addition to our jobs, in addition to taking care of our husbands, in addition to all of the things on your plate, and you find yourself in a place that you are in a constant state of stress. And when our bodies are affected by stress, this is where, especially after 40, we start noticing changes in our body composition, brain fog, trouble with digestion, you're sick all the time. And we really want to prevent some of those things from happening and really living a life that we can have peace, calm, and making sure that we don't create a problem in our bodies that can develop into something that we don't want to deal with later in life. So have been reading a lot of books lately or listening to a lot of books lately, and there are a few tips that I've heard that were so great, and I implemented them and have seen a change right away. So I wanted to jump on and share. ⁓ Just a few of the tidbits that I have found would be helpful. So hopefully that can help you as well. The first one ⁓ worry So it was from a book called Stop Letting Everything Affect You. And I love this because you can tell yourself, hey, don't worry about it, or somebody tells you, well, why are you even bothering thinking about that? Don't worry. But meanwhile, you have it on repeat. Your brain can't stop thinking about it, you're ruminating on it, and you're trying to find a solution. Now it's disrupted your day and you're not able to get things done. what he had suggested in the book that I loved was giving yourself a worried time, setting aside time in the day. And again, you don't want it first thing in the morning when you wake up and you don't want it right before bed because that'll start your mind spinning. ⁓ maybe at like five o'clock, right? You're done with work, you're sitting home. Five o'clock, you give yourself 30 minutes. You put on a timer. And during the day, when things come up in your brain, you write them on your worry list. So that way when your worry time gets here, you set a timer, you have 30 minutes to figure out anything that's on your worry list. What can you do about it? Can you change it? If not, are we going to do to be able to move through this and move past it? Because when that timer is up, we are done. So it really gives your brain a chance to ⁓ when it needs to, but you are now in control. Your brain knows that it can't just sit there and spin. Your brain knows that you are in control of when the worry time happens. And during that time, you are not distracted. You're not thinking about the hundred things you have to get to and still trying to figure this problem out fast. It really creates that space. So you have it there to be able to work through anything that's going on in your brain. So I absolutely loved it and started implementing it. Another book that I'm reading is called The Regulated Bitch. It's awesome. And something that she had mentioned is that when you are totally in a state of overwhelm, it is very hard to think about, well, I'm gonna go breathe, well, I'm gonna go do some, you know, calming exercise, some vagus nerve exercises, somatic work. you are in a state that you just need entry level, that introduction of how to move from super overwhelmed to starting to implement strategies. So the in-between that she she suggested was to be thinking about checking in with yourself during the day, which I love. So what she had suggested is a few times throughout the day, start checking in, right? Maybe, hey, at 11 o'clock, that's my check-in time. You know what? ⁓ am I holding tension? Are my shoulders up to my ears? Am I clenching my jaw? Is my tongue shot up against the roof of my mouth, right? Clenched tight. Am I holding tension in my back? So thinking about the different areas and consciously recognizing it and then wondering, out of curiosity rather than frustration, am I holding so much tension? Let me just try and relax for a little bit. Bring my shoulders down, relax my jaw. Right? Because if we can implement some of these things and start noticing it, maybe making more frequent check-ins throughout the day, then we can start moving the next week into let me notice where the tension is and try to release it. And then the next week after that, maybe you'll catch yourself before the tension starts happening. So progression, just like everything else, what we do with our clients, the same thing. You start with a habit that's actually achievable. And then you start building on that habit. So these two things I think were amazing great suggestions that I did implement myself. I have working with some of my clients, and they are doing great with it. So, ⁓ in all, thinking about stress and tension, it's also perception, right? It's thinking about is worry, is thing that I can't stop thinking about worth my peace? Worth Me possibly not being able to achieve the results that I want because I'm putting my body in a place of that fight or flight, right? If I'm constantly thinking about that thing and then checking emails and then looking at work and then taking care of the appointments and doing all of the things, your body's constantly scanning for threats. your body is constantly scanning for threats, it is going to respond the same way as that fight or flight if a tiger is chasing us. Glucose is Put into the system so you can run. But the problem is that we're not running, we're just thinking. Our mind is running. So if we're not utilizing that energy, then what's happening is you have all of this glucose building up, all of this glucose. Insulin is coming in to try and put it away, and eventually there's too much. that excess inflammation, excess insulin is what's going to cause inflammation in the body. And when cells become inflamed, that's where we start seeing. Compromised immune system, trouble with your hormones, you start noticing you're getting sick all the time, that you start gaining weight, brain fog starts setting in, digestion is off. So really understanding, is that thing worth it? Is that thing that I can change? If it is, great. Stop thinking about the thing and do something to make the change. If there's nothing you can do to control it, we need to just breathe. And understand we've been through some really hard stuff before. Really hard things. Everybody's dealt with them throughout their life, and we've made it through every single one. And when we were in it, we didn't know how we were gonna make it through. But now you have evidence that you have. It's not easy. And sometimes it doesn't make sense why it had to happen. But there has to come to a point that it did, and we need to move on and appreciate all the moments that we still have. And the present moment that we want to enjoy that we're going to miss because we're worrying about something we can't change, or we're not enjoying and the present and worrying about the future. So it's really about bringing yourself back to this present moment, enjoying every gift that is given to you. And every moment that you are here and that you are healthy and able to enjoy life is a gift. People around you, the things you have in your life, when we start getting flooded with the things that we're worrying about, what I try to do is breathe, and recognize the things that I can control. I write it down, journal it, try and work through it. If it's not something I can work through, I just have to believe that it's happening on purpose for me. And a reason that it happens ⁓ and through it. So I this helps. And if there is anything else that you guys would like to see in future episodes, I would love if you would drop it in the comments. And of course, follow along for more episodes. And if you enjoyed this, please, we would love if you would share a review. Until next episode, we'll see you later.