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5 Min Pocket Pep talk: Listen When You Had a Truly Shitty Day · The Nadia Chapman Show

• 0:00
  Welcome to the Nadia Chapman Show, the five-minute pocket pep talk.
• 0:04
  So today, maybe today or yesterday, you had a really shitty day.
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  Not a little inconvenient day, not a, you know, one minor thing went wrong,
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  but I handled it beautifully kind of day. No, no, no, a shitty day.
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  Maybe this was the kind of day where one annoying thing happened and then apparently
• 0:28
  it snowballed effect into something else.
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  And then next thing you know, the universe received an invitation to just welcome
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  more crap into your life.
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  And maybe you made a mistake. Maybe someone really disappointed you.
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  Maybe you disappointed yourself. Maybe the traffic was awful and your kids were
• 0:48
  moody or your spouse was moody and your boss was irritating and maybe your body hurt.
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  Maybe you hurt yourself. Maybe your bank account is low and somebody sent you
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  an email that just did not help.
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  Or maybe nothing huge happened necessarily.
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  Everything just felt, I don't know, heavy.
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  And maybe you reached the end of the day thinking, well, today completely sucked.
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  So if this is you, because sometimes it's me, welcome.
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  You have arrive at exactly the right episode in my podcast series.
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  This is your five-minute reminder that you do not need to fix your entire life tonight.
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  And I repeat, you do not need to fix your entire life tonight.
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  All right? Message received.
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  Because here's the thing. Your brain loves to use one difficult day,
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  one shitty day, as an invitation, or I should say an opportunity,
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  to conduct a complete performance review of your entire existence. And suddenly...
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  It's just not like, oh, I've had a bad day. It's catastrophic.
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  My life is a disaster. I'm behind everyone.
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  I mean, do you get up at two, three in the morning having these really negative
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  thoughts like I'll never get it together.
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  I'm terrible at making decisions. And while we're here, let's also revisit this
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  embarrassing moment. You know, this thing that happened back in 20,
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  I don't know, 2007, whatever it is.
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  So I get it. You're tired, you're irritated, emotionally overstimulated, maybe.
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  And you know, you just make major conclusions about your life in this moment.
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  But I'm going to tell you something, you're not allowed to decide that your
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  entire life is falling apart.
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  When what you actually need in this moment is food, water, a shower,
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  and for someone to just stop,
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  talking with you for like 20 minutes maybe that's all you need and that is not
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  just you know reclusing yourself.
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  Avoidance it's your nervous system management sometimes the most mentally strong
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  thing that you can do is stop analyzing everything and just be honest say you know what today was hard,
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  i am drained i'm tired and you know what i'm gonna look at this tomorrow because
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  a bad day, a shitty day is just information.
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  It's not your life sentence, guys. So maybe there's something that you need to address.
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  Maybe it's a conversation that needs to happen with somebody.
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  Maybe it's a big step forward. You know, if you are a business owner or something
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  that you've been kind of on the fence of doing, maybe you need to apologize to somebody.
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  I don't know, maybe they make different choices or set boundaries or get more
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  organized, whatever it is, fine.
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  Tomorrow, you can handle it. And tonight's version of you is officially off duty.
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  For the next few minutes, I know you're listening to this, I don't know where
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  you're at, but I want you to do three things.
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  And the first one is to take one big, fat, slow breath.
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  Yes, I know, it's stupid. Everybody tells you to breathe.
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  You know, it's annoying, but also you are already doing it, so might as well
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  make it useful. So breathe in slowly.
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  Exhale like you're trying to release this shitty day without sending a three
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  paragraph text that you may regret just exhale like you're trying to release
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  that shitty day out of you.
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  And then do that again you know maybe two three times and unclench your jaw
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  and just drop your shoulders feel the shift in your body and second you're going
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  to separate what's happening from what you're making it mean.
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  And by that, I mean, you had a hard day. That doesn't mean that you have a hard life.
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  You know, you maybe made a mistake or something did not go the way you want it to be.
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  And that does not mean that you're a failure. Someone maybe treated you badly.
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  All right. That does not mean that you're unlovable.
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  You didn't get everything done maybe in the day.
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  And that does not mean that you're unorganized and lazy so it just means that
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  you had a very human reaction during a day when your internal battery was blinking red third
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  ask yourself what would make the next hour let's say feel five percent better
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  because when we're having a shitty day.
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  We're not in our best version of ourselves, right? So what can make your next
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  hour or so 5% better? Not amazing, not drastically transformational.
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  We're not reinventing ourselves overnight.
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  Just 5%. And maybe it's putting on pajamas, okay, and going to bed earlier.
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  Maybe it's just making a little toast and sitting quietly. Maybe it's going
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  for a walk or sitting outside or calling someone who can make you laugh.
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  Just move on just go to bed and everything can't wait till tomorrow whatever
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  it is choose one small act of self-care not because it will erase the whole
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  day that just happened but because,
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  it will remind your brain that you know what i'm still on my own side and that
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  really it sounds stupid but it really matters so let today end let the conversation
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  end let the mistake end take a deep breath,
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  let the version of you who did their absolute best with the energy they had
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  and the patience and information they had today clock out for a second and.
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  And just know that tomorrow will bring a completely different mood and a rested
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  brain after you sleep and maybe a little bit of distance.
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  And with a cup of coffee, hey, the sky's the limit. So tonight,
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  your only homework, your only assignment is to come back to yourself.
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  You survived 100% of this life of every shitty day you've had.
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  And maybe not necessarily gracefully, maybe not calmly, but you made it.
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  And that is enough for tonight. All right.
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  I'm Nadia Chapman and this has been your five minute pocket pip talk.
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  Now go wash your face, put on some cozy clothes and stop trying to solve tomorrow
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  before it's even there. All right. Today was just shitty. That's it.
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  But today is almost over.
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  Think about that. And thank God. Thank God it's almost over.