Podcast #592

SUNDAY SCARIES AND MONDAY DREAD

Do you feel anxiety or dread on Sundays, especially Sunday evenings, when the weekend starts winding down? Maybe you feel it like resistance, or like something is looming in on you … you just want to be happy and to be “normal” about not letting work press into your life, but you just aren’t sure how to or why your general stress feels so intense.  Maybe you counterbalance this with an extra glass of wine or you start daydreaming about finding another job that you actually look forward to, but nothing ever comes of it or changes. You get through, and then you get to Tuesday and find yourself already counting down the days until Friday.

If any of this resonated with you, this episode of The Confidence Podcast is for you.  You are not alone, and there are a few hacks you can implement right away to make your weekends more enjoyable and to quiet the stressful voice that shouts at you when the Sunday Scaries press in. 

SPECIAL WAITLIST FOR NEW PROGRAM:

I have something big coming. If you want to find out about it, get on the waitlist to be in the know. This is the kind of thing that won’t ever go on discount, but the first 15 people who participate will get almost 40% off. 

To get the info and to be in the know, go to www.trishblackwell.com/hha

This is for you if you are a high achiever, and you are exhausted … you know you can be happy, but you’re plugging through life feeling uninspired, pressured and stressed — you know you were made for more; you’re self-paced and self-driven, but you just need some new tools. 

SUNDAY SCARIES

The term “Sunday scaries” refers to the feeling of anxiety or dread that many people experience on Sunday evenings as the weekend comes to an end and the workweek looms ahead. It’s characterized by a sense of unease or apprehension about returning to work or school after the freedom and relaxation of the weekend. This feeling can manifest as general stress, worry about upcoming tasks or responsibilities, or a sense of feeling overwhelmed by the week ahead. It’s a common experience for many individuals and can impact their mood and well-being as they prepare mentally for the challenges of the week ahead.

First, ask yourself the following:

What am I actually dreading or afraid of?
What story am I telling myself? Is it true or am I exaggerating?
How do I need to think about myself this week?
What am I really capable of handling?
How can I make work fun this week? 

Potential Causes:

Anxiety
Overwhelm
Exhaustion
Disengaged inner voice
Self-Pressure

Anxiety:

Learn how to feel your emotions. Talk back to your anxiety. Learn that with my journal bundle or by joining me in the COC.
Anxiety is not your final emotional state.
Stop identifying as anxious.
Anxiety is a reflection of fear. 

Overwhelm:

You’ve lost sight of how capable you are.
You’re worthy. You’re a doer. You’re proactive.

Break it down.
Not everything needs to be done.
Talk back to the overwhelm.

Exhaustion:

When emotionally exhausted, we lose sight of who we are and what we can do. We no longer remember that we can do hard things. 

Disengaged Inner Voice:

When you don’t talk to yourself, you don’t have a habit of cheering yourself on, you haven’t practiced the skill of self-talk, self-validation, self-encouragement.

3|3|3 Method – www.trishblackwell.com/333method

Self-Validation Challenge – www.trishblackwell.com/validate

HABIT STRATEGIES

High Level Habits

Weekend Habits:

Give yourself a plan. 
Predict the week
Time assign, time block.
Prioritize ahead of time
Define what would make it a successful week?

Nighttime Habits:

Last 90 minutes
333 Method
Set yourself up for success 
Do at night what your tomorrow self will thank you for tomorrow

Morning Habits:

Non negotiable
Find the fun – create the mood you need
Power Proclamations
Journal, journal, journal – set your mind
Remind yourself why what you are doing matters

QUESTIONS TO JOURNAL:

What will make this week a success?

What 3 priorities am I fully committed to moving forward?

Who do I want to be this week?

What emotions will guide me and drive me this week?

What will I do when I feel stressed or overwhelmed?

How will I grow this week and become stronger? 

If you have work anxiety, and you haven’t taken my free masterclass, head to www.trishblackwell.com/workanxiety

EPISODES MENTIONED:

#520: Overthinking and Overwhelm, How to Create Mental Peace

#560: Negativity and Sadness: How to Not Let Them Overwhelm You

#564:Morning Anxiety vs. Evening Anxiety

REVIEW OF THE WEEK:

Sunday Scaries and Monday Dread. REVIEW OF THE WEEK IMAGE

Speaker 1 0:00

Do you feel anxiety or dread on Sundays, especially Sunday evenings when the weekend starts winding down? Maybe you feel it like resistance or like something's pressing in on you or looming in, and you just want to be happy and normal but, and not let work come into your personal life, especially when you're trying to soak up the last bit of that weekend. But you just aren't sure how are you and you're also not sure why this general stress about dreading Monday feels so intense. Maybe you kind of balance it with an extra glass of wine or by daydreaming about finding another job that you actually look forward to. But nothing ever comes of it, and nothing changes. You get through. And then you get to Tuesday, and you find yourself already counting down the days till Friday. If any of this resonated with you, this episode of the competence podcast is for you, you are not alone. And this is not just about work, or about stress. This is about your confidence. There are some confidence hacks that I'm going to teach you in today's episode, that will you can implement right away. Even though it's Tuesday when this episode drops, you can use these right away to make your weekends more enjoyable. To stop counting down the work days to the weekend, stop living for the weekend. And to quiet that stressful voice that shouts at you. When the Sunday scaries present. You're listening to the confidence podcast, the go to coaching podcast, oozing with motivation, and easy to implement steps that help you to be bold, and confident in life. I'm your host, Trish Blackwell internationally recognized confidence coach, best selling author, and founder of the College of competence. I teach go getters in life, how to master their self talk, turn down the volume of self doubt, and get more results in life. So that you can be the difference maker and world changer. God created you to be you were made for more. And today's episode will help you tap into it. Let's go. Hey there, it's Trish Blackwell, and you're listening to the confidence podcast. This is episode 592. We're talking about Sunday scaries. And weekend dread. Listen, we've all been there. Where you find yourself counting down the week, you're all you do is look forward to Friday. And then when the weekends happening, it goes by so fast and you dread those Sunday evenings. And you know you like your job. Or maybe you know you don't and you know it's just temporary. But maybe you're living your dream position. And now you've doubled down and feel guilty that you don't love the work that you maybe spent all of graduate school pursuing and you spent a lot of money on your education and and that you know, is a good job or you need to stay in Job, whatever the reason, you feel guilty that you dread so much of your life. And look, I have good news for you today. There are a couple small shifts that we can make. That will change the way you think it's going to change how you feel on the weekends. But also I I hope that these tools today, my hope for you is that you can implement them and actually enjoy your work during the week as well. So we're going to dive into that coaching if you're new here. Welcome. This is I am committed to making this the most encouraging and effective actually helpful podcast in the podcast feeds your favorite to look forward to each and every week. I tried to keep these short and jam packed with real life application that you can implement and actually see the changes in your life. So it a little heads up before we dive into our coaching to my Canadian listeners. First off, I know you guys in numbers, I know you are out there. And if you feel like I'm closer to you right now you're right. I'm actually at the time of this going live I should be on the slopes as you listen. My family and I are at Whistler and if you know me if you've listened to more than one episode, you know I am in my dream space. This is when I when I snowboard when I go to the mountains. This is where I get my best ideas. So what this means for you, the only reason I'm sharing is y'all better buckle up, make sure you subscribe because the next couple episodes that I release are going to be so massively inspired because that's how I always when I come off a mountain, man, my brain and my soul are on fire for the work that I do in this world. So you are going to benefit I cannot wait to share what our next steps are what we're going to be coaching on, I'll find out when I'm on the mountain. Another announcement before we dive into the coaching, I have something big coming and if you want to find out about it, I want you to get on the waiting list to be in the know this is the kind of thing that's never gonna go on discount, but I am going to allow the first people who jump in to get a discount that's going to be almost 40% off but to get be in the know. And to get the info go to Trish blackwell.com forward slash H H A. It stands for happy, high achiever. I have created a program for my high achievers. And if you want to be a happier version of you, this is for you. So H H A happy high achiever. So that's where you're gonna get the info get on the waitlist. So you can be in the know, Trish blackwell.com forward slash H, H, A. And this is for you, if you're a high achiever, if you're driven but you're exhausted, you know, you can be happy, but you're plugging through life and you feel uninspired, pressured, stressed, and that, you know, technically on the outside, you have the life but you don't feel like you can enjoy the life. You know, you're made for more. You're self paced and you're self driven. You just need new tools, you need to know how to get out of that funk. That is, if that is you go get on the list for more info, Trish blackwell.com forward slash H H A. So let's talk about the Sunday scaries. What are the Sunday scaries. I call it Sunday scaries. That's a pretty common colloquial term. Now, there's also Monday. Dread is another good phrase. But the term Sunday scares refers to the feeling of anxiety or dread that many people experience on Sunday evenings as a weekend comes to end. And the workweek looms ahead. It's characterized by a sense of unease or apprehension about returning to work or school. By the way, after the freedom and relaxation of the weekend. It's a feeling that can manifest as general stress, worrying about upcoming tasks or responsibilities, a sense of feeling of overwhelmed by the week ahead. It's a common, really commonly experienced phenomenon by many individuals. And it impacts your mood, your well being and it steals the present from you because you're you are transported, it's still Sunday. But you're already giving away the freedom and relaxation by the by indulging in the worry, and the stress about tomorrow. So what I want you to know this, I've been there. And I think what's what's one, one of the first mindset things I want to offer to you is that when you realize that you during the week can experience more joy, that you can still have freedom and relaxation through the week that you can value your life ethic as much as you can value your work ethic, you know, you won't be as desperate to cling on to the freedom and relaxation of the weekend. So when it's a mindset to go, Look, I'm going to work really well and with focus and intention during the week, but I'm not going to take work home with me, I'm not going to be on my phone first thing when I wake up. And last thing before I go to bed, I'm going to have a real life, Monday through through Friday. Now I might have less margin for this life. But I have time we got to walk my friends in time abundant thinking, you've got to say, of course, I have time for me, I have time to spend time with my family, I always have time to exercise I have time to do find things that I enjoy. And that actually bring me freedom and relaxation. That's not exclusive to your life on the weekends. But now that we've established that some of this this mindset, and that you can start enjoying your give yourself permission to enjoy your life Monday through Friday. And that is all about attitude. Your attitude determines your attitude, which are your thoughts that you're thinking about the circumstances of the day, will transform how you experience the day. And if you go into work going, I hate my job, this stinks. I can't wait till Friday, it's going to be really hard. To not feel like work is a grind. I don't care what job you're in there you can find good. You can find something to be grateful for. You can find the path of freedom through it. And I think I've told this I told this story way back years ago, not maybe only maybe only about a year ago, it came up in one of the episodes here on the podcast. And I want to highlight my brother. So I grew up in my dad's a union Union. He was He's now retired union pipe fitter, and he had a plumbing business on the side. And so my brother needed a summer job. I was always a lifeguard I loved it. And my brother was too but he knew he can make a little bit more money by working with my dad at the Union. Now we live in, we lived in a rural area of Virginia and my dad often worked in the city, so DC or Baltimore. So that meant there was always a commute of about two hours. And so I at one point this this particular summer that I'm thinking of I think my brother was about maybe 16 or 17. And my dad said, Hey, you can make more money this summer. And he needed my brother needed it for school for his books to travel a little bit. You will make more money with me than with lifeguarding Are you in? My brother said yes. And then he found out what the job was. They woke up at 4am they commuted for two hours. And my dad at that time was working at a I don't even know the I don't even know the official word but so we're going to call it well. We called it the poop plant.

Speaker 1 9:39

He was working at the boot plant and there literally was a my brother's job was to do odds and ends. And there was about a week or two where Nick went. His job was literally he was I don't even it was a sewage treatment. That's what it's a sewage treatment center. But he was in this sewage lake of sewage and in a little boat and how had to go back and forth in this boat to I guess, move things or something. I just know that the dinner table conversation was hilarious that I would tell my brother. So how was how was it on the poop boat today. And my point is, is like, I don't. For me, it's always given me perspective, my job can be bad. My brother maintained a good attitude he had, he was a teenager in his summers, working 10 hours a day at a poop plant. Literally like the law, he was the lowest on the totem pole in the whole facility. He did all the jobs nobody wanted. And he was commuting for hours waking up at 4am coming back at like eight or nine. But you see, he did it. And he didn't dread it. I didn't like it. But he found the good in it because he had quality time with my dad. And he was making money that was helping him do the things in his life that he wants, like go pay for his next archeologic archaeological trip that he was doing. He was he was raising money to go on digs and to pursue his passion. And so I wanted to offer it to you no matter how terrible your job is. The opportunity that you have to flex your brain to be flexible to say, Hey, this is all 99% pretty awful. What's the 1% that I can tell a better story about, find the good, ground yourself and gratitude and get perspective. So if you start changing your attitude about the work that you do, and you find purpose, the thing is, is without purpose without vision, you it's a it's a biblical truth. It's a proverb, without without, without vision, man, parishes, we will perish. It is defeating and demoralizing to feel like you're just working to get through the work to get through the day. And there's no fulfillment in that. So even if you're going to job like my brother was a job that you know, is not long term, or job with a toxic work environment. That's pretty terrible. Or job or schools. Maybe you're in a season at school semester, that just really intense and you're like why do i Why can I just get through it? I challenge you to say, How can I find the good because this is an opportunity for my brain to tell a better story. This is an opportunity for me to find gratitude, and find and seek purpose. And so Nick was able to do this summer because there was purpose behind it. It was the paycheck that he was using to pursue his archeological dream. And guess what, guess what he does. Now, he has a PhD in archaeology. And he's a professor at the University of Indiana, he is he but he facilitated that by having a good attitude in the seasons where you had to just get through, had walked through crap, right like that's. So if whatever your job is right now, where you're experiencing Sunday scaries about it will, you will already take the intensity of the Sunday scaries down by deciding and determining to change the story, I'm going to find purpose in this work. I'm also going to challenge you to say I will find five things everyday that I'm grateful for about this job about this semester. Because once you start walking in gratitude and having some purpose behind what you do, you won't feel the pressure, the pressure of the stress and the worry and the self questioning of can I handle it? I'm a little overwhelmed with how much there is to do you if you're grounded in gratitude, you're way more emotionally capable to be able to talk back to some of that self doubt and simply go Yeah, of course I am. I got this, I'm capable. I don't have to get it all done. Like my preference would be that I get the whole to do list done. But it's not a big deal. I can advocate for myself and communicate for myself when I'm not feeling stressed. But the minute you let the overwhelm and the fear come in, you lose all sense of your self confidence. You lose your ability to speak up and advocate for yourself and ask for a deadline extension right. And so it all starts with gratitude. I'm serious write down five things on Sunday night. Five gratitude for the week ahead. Five things that you're grateful for about the about the work that you're dreading, and that you're changing your attitude about that workplace or that school environment. So first, we're going to ask ourselves these questions. And this is what you can do, I want you to pause if you're if you're if you're out of office, sitting at a desk or in your kitchen, pause and do this work. Now if you're driving on the treadmill, please come back. I keep the show notes on my website. You can find them at Trish blackwell.com Ford slash 592. But these are some really, really powerful journal questions and I want you to put them at the top of your journal. And then write this question at the top and let yourself do a brain dump. I call it free journaling or brained up or thought download. Here's the first question What am I actually dreading? What am I actually dreading or afraid of? When we dread something, we're actually there's fear that it's falling under. What am I actually dreading? That I can't do it. That is too hard that it's annoying. Okay. Once you decide once you figure out what it is now you can talk back to it. I dread a lot of things that especially stuff that's annoying. But once I don't offend I that I just trying to not be annoyed by something that's part of life. adulting I'm able to go Trish. Our girl it's called adulting It's okay, if you're annoyed. You got to do it anyway. Right? Like I'm able to talk myself through once identify why I'm dreading something. Second journal prompt for you is this what story? Am I telling myself? What story about your week? Are you telling yourself? And is it true? Or are you exaggerating? That's the most important question. What story? Am I telling myself? And is it true? Or am I exaggerating? You see, I find that I'm not a person who exaggerates in general, but my mind, she's a drama queen. And so when I did a lot of this work, I had to realize, Wow, the story I'm telling myself is that my life is so hard, and this week is really gonna stink. And I have so much to do. And nobody really gets me and my boss doesn't support me. And and I'm already tired. And let's be honest, I was, that was dramatic. Because when I was thinking of the thoughts, I had one boss I didn't feel connected to but that boss did support me. That boss just didn't communicate well. But I also had other bosses who did support me and communicate well, so I was not telling the full story. Right? Can you tell a better story? All right, next question is, how do I need to think about myself this week? If I want to not feel overwhelmed and have this dread and anxiety, how do I need to think about myself this week? And I would offer to you a thought like I'm capable. I can handle anything. I was hired for this job. And I'm more than able, I think a lot of the Sunday scaries come from imposter syndrome. And this fear that you're never doing enough. And like what if you get found out? What if you lose your job? It's what ifs, what ifs, what ifs. And if you have not listened to two weeks ago, episode, Episode 590. The What if voice please go back and listen to that episode when you're done with this one. But what do you need to think about yourself this week? You're capable, you get things done? Well, you can advocate for yourself. Maybe you just need to think, Hey, I'm blessed. And I walk in favor what a privilege is it is to have employment, to have the opportunity to go to school. Second, third, fourth question is, what am I really capable of handling you see, often Sunny, skerries come because we don't think we're capable of handling. What's going to come we're we're worried the weak isn't going to give us more than we can handle. And that's just not true. I need you to talk back to that fear. I can do all things. I can handle everything. And the things I can't there are resources and there are people to help. take that pressure off yourself. And my final question for you to journalists, how can I make work fun this week? Because if it's fun, you'll enjoy it more you won't dread it as much. You see we we separate in compartmentalize our lives so much that you like Weekends are fun and work and week work week is hard. I mean, you can keep going with that narrative if you want. But I've found that there's just better ways to think I have found because I used to think that way, I found that my life is way better. When I'm just saying to myself, my whole life is fun. And there are some weeks where there's some days of the week where I have more margin for fun and freedom than others. But it's also fun to move projects forward. It's fun to feel amazing. And so we get the Sunday scaries and the Monday dread because the thoughts that you're thinking, remember Sunday scaries is it's an anxiety and anxiety is an emotion or emotions come from our thoughts. And so we've got to the more you learn how to feel your emotions and you talk back to your anxiety you the more in control, you will be in the narrative of talking back to Sunday scaries anxiety anxiety is not your final emotional state your Sunday scaries do not have to define the rest of your work life. So I want you to stop identifying as being anxious. I want you to learn how to journal through anxiety. Go back and listen to episode I'll have all these episodes linked in our show notes because I'm gonna be you lots of resources this week. Episode 564 is a whole episode we did hear on the competence podcast on Morning anxiety versus evening anxiety and how to process both. So Sunday scaries would qualify as evening anxiety because they're Sunday night worrying about the week ahead. But then you might be experiencing some Monday anxiety which might be manifesting through pressing snooze, through not getting up and doing your workout

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right before the work week. And so those are incredible resource, but learning how to make sure you can journal and talk back to these thoughts is everything. If you don't know how to journal, make sure you get my journal mastery bundle, it's seven bucks. I mean, it just is going to walk you through everything you need to do to know how to journal effectively. And that link is in the show notes as well. The other thing is this overwhelm. When we feel overwhelmed, and you're overwhelmed at the thought of the week ahead and the amount of responsibilities and things you need to get done. Listen, you've lost. You've lost sight of how capable you are. You're a badass, you're really your doer, you're proactive. And so it's critical that you actually write down what you're overwhelmed by. It's funny, it feels so big until you put it on a list. And if it lists his big if you have more than 10 things on there, then that you need to go brain dump all of the priorities, all the things that you think might be required of you this week. And then circle your top three priorities. Because the truth is not everything needs to be done. And you've got to talk back to your to that overwhelm. You need to have authority and stand in a place of authority in your brain to say, look, but not everything needs to be done. And I want you to self encourage and boost your own sense of capacity. You know, it's talking to my daughter, my nine year old Ellie, just the other week, and I was telling her how to encourage herself. I was talking and teaching her a lot what we talked about here, and I was actually showed her the the hard things pyramid that we can do hard things, I'm good at doing hard things. I like doing hard things. I pursue doing hard things. And I was teaching her her how important it is to cheer herself on to Pat herself on the back to say add a girl. And she said, Mum, mum, isn't that boastful. And I said, You know what it is, but it doesn't count as boasting because you're just saying it to yourself. So yeah, brag to yourself, boast to yourself, cheer yourself on because we need you if you're intimidated and overwhelmed by what's ahead, you've forgotten who you are. So you need to be the advocate for yourself cheering yourself on with that engaged versus a disengaged inner voice. Because when you don't talk to yourself, you're not going to have this habit of cheering yourself on. And the chances are, you haven't practiced the skill of self talk, self validation, self encouragement. And so that is where we start you cheer yourself on when you when you get things done, and you prioritize, you have to give yourself a gold star. Gotta cheer yourself on. Otherwise, you're gonna stay discouraged. And so if you haven't yet I have a free resource. It's the 333 methods, that's a method that will help you track your wins and help you prioritize better, you can get that at Trish blackwell.com, forward slash three through three method. And then if you want to learn how to have a better inner self voice to cheer yourself on, I have a seven day self validation challenge, you can check that out, Trish blackwell.com For slash, validate. I know I told you tons of resources today. And the final thing, before I go into some active strategies that I want to mention is when you're emotionally exhausted, you lose sight of who you are and what you can do. And so please, what are the top priorities you have for the week to help? Quiet the shouts of the Sunday scaries is you've got to be sleeping well. You've got to prioritize your nighttime routine, your morning routine, and your habits. And so we're going to talk about habit strategies. But there's two podcast episodes, I want you to go back into the archives and listen to if you have if you're struggling with overwhelm. And you're relating to what I'm saying about being worried that you might not be able to do at all and this pressure that you're feeling when you think about the workweek. And that's episode 520. It's called overthinking and overwhelm how to create mental peace. So Episode 520, and then Episode 560, which is negativity and sadness, how to not let them overwhelm you. But let's talk proactively, let's talk about I'm going to talk about some three different areas of your life where I want you to high level your habits, we're going to elevate our habits, and small ways, but these small changes can make a big difference in how you're able to enjoy your weekday. And still enjoy your weekend without the Sunday scaries pressing in. And those are and then I'm going to give you some final questions to journal so you can put this tie this all together with a beautiful little bow for yourself. The first is your weekend habits. Give yourself a plan. Plan out your weekend plan when you're I like to tell my students to plan an hour of your Sunday where you do map out the week. So you're not surprised Monday morning like oh, what's going on. But to pick an hour and find an enjoyable hour I would recommend if it's spring, it's beautiful. If it's beautiful, really where you live, pour yourself a glass of tea or a glass of Prosecco. And sit outside with your with your planner, whether it's electronic or written and map out your week, given our and and you're going to assign what to yourself, What do I have with the kids? What am I work priorities? What kind of food what are we going to be eating when what's when's the food prep happening, you are deciding ahead of time, all that there is that's going to take away some of the overwhelm. So give yourself a plant, get a good view of what the week is going to be you won't feel as overwhelmed. And then we're going to predict the week, which just means time assign you're going to say hey, Thursday at seven is when I'm working out Friday at 12 is when I go into the grocery store, you're gonna predict ahead of time you're gonna structure your week. And that's where we do time assigning and time blocking. I have a podcast episodes on how to maximize. Actually, that's episode 578 time boxing versus time assigning and a really, really helpful way for you to feel in control because the Sunday scares are happening because you don't feel like you're in control. And I want to give you back that sense of control and competence. And when you prioritize ahead of time and you know what your priorities are. You will know what needs to get done and when you get the top priorities done. You're going to feel good. And when you feel good, you feel capable when you feel capable, you feel confident. And the final thing helpful thing and the one of the best weekend habits you can do is to ask yourself what will make this a successful week what will make this week a success. So you really need to define ahead of time, what will make it a successful week. So those are our weekend habits. Our nighttime habits is looking at the last 90 minutes of your day from pick bedtime and stick to that bedtime. So if your bedtime is 10 o'clock, then your last 90 minutes starts at 830. And know what you want to do. And I have a course on this in the College of competence. If you're a COC member, you can check that out. But learn how to maximize the last 90 minutes of your day to set yourself up for success the next day. And then of course, I always recommend the 333 method at night and do everything that is required. And this is part of your nighttime routine that sets you up for success the next day. Pick out your workout clothes, get your coffee ready, have your lunch already made, have the kids lunches made, have your clothes set out know what your top priorities are for the next day stop expecting your tomorrow self to do something that you can do today do at night, what your tomorrow self will thank you for tomorrow. And then we of course have morning habits which are non negotiable, but really find the fun. Put some music on I love putting worship music on and then dance music on the morning create the mood you need to walk out the door. Owning yourself owning the day, I want you to walk out and say today I'm owning the day. Today I'm going to crush it. And I cannot say this enough journal journal journal journal journal set your mind right? Taking two to three minutes to journal will change the way your entire day goes. And it's really important to to remind yourself why what you were doing matters why the work you're doing matters. Why and maybe you're doing insurance and insurance claims and it's a thankless job and people complain on the guarantee you but I need you to think bigger why you Why is what you do at that call center matter. Because insurance is helping you're helping you're part of the system that allows health care to work. And I don't know about you, but I have had been massively blessed by insurance in my life. And all of the hundreds of people that are involved in that have given me it some of the most stressful seasons of my life or health when your health is on the line or the health of someone you love. The gift it is to not worry about the financial element of it is such a blessing. You are blessing people with the work that you do you are providing a critical element of day to day life. And so I mean thinking beyond like, Okay, I'm just I'm just filing bills and dealing with upset customers. No, it's B it's bigger than that. You've got to find a way to pull back the lens and be and know that what you're doing matters. What you are doing is making a difference in people's lives. Are you saving up money? Are you paying off student loans? Are you maybe you're being challenged, you have a really new position and there's so much to learn. So you're overwhelmed by all the new skills you need. But what a great opportunity you're you're you're being invited and forced into up leveling your expertise to be master of your craft find the purpose. So here's some questions to journal that are going to help you implement and write these down. What will make this week a success? What will make this week a success? What three priorities? Am I fully committed to moving forward? What three priorities Am I fully committed to moving forward?

Speaker 1 28:38

Who do I want to be this week? Do I want to be a complainer? Do I want to be someone who dreads life? Or do I want to be someone who walks in joy and gratitude and abundance and and encouragement? Who do I want to be this week? Do I want to be bold? What emotions will grow will guide me and drive me this week. Remember your emotions are like the gas that you put in your in your car. They are what fuel you. So What emotions do you want to be your core emotions the way you can decide this ahead of time, because your emotions come from the thoughts that you think so decide the emotion you want. And then create in your journal write out three or two or three thoughts that are going to help generate that emotion. And really, what that's overwhelming. I teach all of this in my coaching program, the College of competence. So you can check that out or come join us and I'll walk you through how to do this in your life. Next final two questions. What will I do when I feel stressed or overwhelmed this week? And sometimes you just need to write down I'm going to remind myself that I'm doing better than I think I am. Or maybe it's I'm gonna take a break and go for a five minute walk. I'm going to put on a worship song. I'm gonna put on Daddy Yankee. I don't know, right? I'm gonna put on something that changes my mood to change the paradigm of my thoughts. Final question, how will I grow this week and become better? Every week we have the opportunity to become a better In our version of ourselves What a privilege and if this if this topic resonate this Sunday scaries the workings it resonates and you haven't yet taken my free masterclass on work anxiety, you can get instant access go to Trish blackwell.com forward slash work anxiety that's in the show notes for you. So you can check that out you'll get instant access and I do really believe that that that workshop that masterclass is going to bless you. Review of the week and we're going to close on out. This is from a que si oh three. And they wrote thank you for doing what you do. Hi, Trish, thank you for following your heart and taking all the risk that led to the creation of this podcast. It has helped me in so many ways, keep doing what you're doing. Thank you, friend, thank you, friend, thank you to each and every one of you who writes a review that that that two minute thing that you are doing is changing the life of somebody else. I believe every review helps somebody new. Find the tools that we have here on this show. So if you've been blessed by this, please pay it forward. Right or you share it with a friend. Send it to your mom. Let's spread the love go out there today. Go be more of who God created you to be. Be you. Be free. Thanks for listening to the confidence podcast and allowing me to be your coach today in your life. If you love the show, please let us know by leaving a review in iTunes. are you encouraged by what you learned? share this episode with a friend and let us know that the show is changing your life by saying hi to us on social media Instagram, Trish_Blackwell are on Facebook Trish Blackwell coaching, ready to take what I teach and really take it to the next level. Join us today in the College of confidence. It's my group coaching program that you can join risk free and cancel anytime. In the COC you'll scale your confidence, your courage, and the changes you make in your life. It's the coaching support and community you've been looking for. Go to www.collegeofconfidence.com to get started. If you love the podcast, you will love the College of confidence even more and see even more transformation in your life. Come and see for yourself. I'm cheering you on friend. See you soon

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