Latest / Do You F*cking Mind? / 2025 Rebrand & Glow Up Day 5: How to effectively calm your mind at anytime

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2025 Rebrand & Glow Up Day 5: How to effectively calm your mind at anytime · Do You F*cking Mind?

• 0:12
  Speaker 1: Hello, beautiful beans, and welcome to episode five off the
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  Speaker 1: ten Day twenty twenty. I was gonna say, twenty twenty six,
• 0:21
  Speaker 1: fucking getting a bit ahead of myself, three hundred and
• 0:24
  Speaker 1: sixty five days ahead of myself twenty twenty five Rebrand
• 0:28
  Speaker 1: your life, rebrand yourself challenge. So it's not even a challenge.
• 0:32
  Speaker 1: We're just cruising through this. You're listening, you're engaging, you're
• 0:36
  Speaker 1: taking the bits that work for you and you are
• 0:38
  Speaker 1: applying them to your life. So in today's episode, yet again,
• 0:43
  Speaker 1: we're talking about things that are going to make us
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  Speaker 1: feel better, make us feel more on track, make us
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  Speaker 1: actually going to follow through with things. And this is
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  Speaker 1: how to calm your mind like a legend like well,
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  Speaker 1: like whoever you want, just imagine someone with a calm mind,
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  Speaker 1: and how calm your mind like that? And we're going
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  Speaker 1: to be talking about, well, firstly, why it's so important
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  Speaker 1: to learn that, and then we're going to be talking
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  Speaker 1: about how you're going to do it. There's some basic ways, okay,
• 1:08
  Speaker 1: very basic stuff that's within your control already, and there's
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  Speaker 1: I've got like four things that you can do that
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  Speaker 1: will definitely make somewhat of a difference. It could be massive,
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  Speaker 1: could be little, but you're going to get a difference. Okay. Now,
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  Speaker 1: the reason why I wanted to include this in this
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  Speaker 1: ten day little thing is because we will find ourselves
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  Speaker 1: going on a good We're on a good track. Everything's
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  Speaker 1: falling into place, it's all well and good. Things are working.
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  Speaker 1: We're feeling motivated, we're feeling you know, organized, it's all
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  Speaker 1: happening right. And that's all well and good when we
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  Speaker 1: are in that state. But the issue is when something
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  Speaker 1: hijacks our emotions and we become anxious, we become stressed,
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  Speaker 1: really flustered, sad, flat, There's many, many, many, many words
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  Speaker 1: that I could be going into now, but basically, we
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  Speaker 1: don't feel good. Something occurs outside of us, and we
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  Speaker 1: now don't feel good. And what's frustrating is that a
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  Speaker 1: lot of the time, that trigger, that catalyst that caused
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  Speaker 1: the change is not super obvious. So sometimes you'll be thinking,
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  Speaker 1: oh my god, I'm feeling so anxious right now, and
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  Speaker 1: I don't know, I don't know why, I don't know
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  Speaker 1: what started that anxiety. And this is very common, so
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  Speaker 1: it's not just you, it's very common with a lot
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  Speaker 1: of people. Sense sense number one I don't want you
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  Speaker 1: to judge yourself when you're in that state. But most importantly,
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  Speaker 1: you've got to say, Okay, given that this is happening,
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  Speaker 1: I need to learn some tools to kind of talk
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  Speaker 1: me down off that ledge, to calm myself down, because
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  Speaker 1: I can't wait until everything aligns outside of me for
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  Speaker 1: me to feel equipped and ready to do things with
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  Speaker 1: my life. I want to be able to take control
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  Speaker 1: and be able to do things with my life and
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  Speaker 1: be able to overhead and work on these projects and
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  Speaker 1: work on myself and take time off without feeling these,
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  Speaker 1: you know, very unpleasant emotions crop up. So I want
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  Speaker 1: to feel a bit more in control. And the way
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  Speaker 1: of feeling more in control is to know when to
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  Speaker 1: come or to know how to calm your mind down
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  Speaker 1: when it happens. Because I've said it before and I'll
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  Speaker 1: say it again, your job in life is not to
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  Speaker 1: ensure that you never have unpleasant emotions, because that's impossible.
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  Speaker 1: We can't control the outside world and what's occurring. These
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  Speaker 1: unpleasant emotions are going to happen. And if you live
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  Speaker 1: in this state of I have to avoid I can't,
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  Speaker 1: I can't, then you're going to be more fearful of
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  Speaker 1: these things cropping up, these emotions that you're feeling, you're
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  Speaker 1: not going to want to feel them, You're not going
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  Speaker 1: to want to experience them, and it's just going to
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  Speaker 1: be a terrible time, whether you're feeling the feeling or
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  Speaker 1: whether you're fearing feeling the feeling. Okay, Instead, your aim is,
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  Speaker 1: when these things crop up, because it's inevitable, I'm going
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  Speaker 1: to know what to do to manage it. And the
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  Speaker 1: better I become managing it, the less time I spend
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  Speaker 1: in that state, I'm going to go through it, feel it,
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  Speaker 1: and manage it. Okay, So never feel like the only
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  Speaker 1: way to feel true happiness and true like enlightenment and
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  Speaker 1: success is if I never have to feel these feelings again.
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  Speaker 1: That's we are built to feel anxiety, fear, stress. It's
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  Speaker 1: just that we don't want this to take over where
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  Speaker 1: then our mind's like gone in overdriving these feelings, where
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  Speaker 1: then we're quite paralyzed and can't do anything else. Okay,
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  Speaker 1: So the first thing Number one, of course, you know
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  Speaker 1: this one if you've listened to my podcast, is just
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  Speaker 1: name what you're feeling in that moment. Name it. Let's
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  Speaker 1: wake up the other brain region because when you're feeling
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  Speaker 1: quite flustered and stressed. You start to be like it
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  Speaker 1: basically takes over. It starts from stressed about this tiny thing,
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  Speaker 1: and before you know, you're big time stressed and you
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  Speaker 1: haven't really analyzed. Wait a minute, this has gone way
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  Speaker 1: too big, way bigger than what the actual thing I'm
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  Speaker 1: stressing about is. My emotions have taken over. My physical
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  Speaker 1: state is really like, I don't feel good. Okay, when
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  Speaker 1: you name it, it becomes so much easier to begin
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  Speaker 1: to tame it because just the verbalization of I'm feeling
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  Speaker 1: anxious right now, and the reason I'm feeling anxious is
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  Speaker 1: probably because of finish the sentence. You then start to
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  Speaker 1: include other regions in the brain, and those regions are
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  Speaker 1: the ones that are a bit more logical. They start
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  Speaker 1: to talk to your emotional limbic system, amygdala, those centers
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  Speaker 1: of the brain, and you already notice a calming. You
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  Speaker 1: already start to notice it to come down somewhat. Okay, Now,
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  Speaker 1: if possible, try and name when the anxiety started or
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  Speaker 1: what triggered it. For some people, that's not going to
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  Speaker 1: be possible. That's okay, Just say I'm feeling anxious or
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  Speaker 1: I'm feeling really stressed right now, overwhelmed. Name it if
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  Speaker 1: you can sometimes think, Okay, but I was feeling fine
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  Speaker 1: this morning, and then something happened on my commute, and
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  Speaker 1: now I'm not feeling fine. What was it? Did I
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  Speaker 1: read a comment, did someone not to my phone call?
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  Speaker 1: Did I remember a statement that my mom said yesterday?
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  Speaker 1: And now it's like brought up all these emotions. If
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  Speaker 1: you can remember it, that's helpful, but it's not the
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  Speaker 1: be all end all. It just helps you being like, Okay,
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  Speaker 1: now I can compartmentalize that, because sometimes we feel anxious,
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  Speaker 1: and one of the worst parts is is like everything's
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  Speaker 1: going wrong. Everything's going wrong. But if you can be like, wow,
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  Speaker 1: I'm actually anxious because of this one conversation I had,
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  Speaker 1: and I can really identify it, I can really pull
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  Speaker 1: it apart from the rest of my life and just
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  Speaker 1: be about that one thing. It feels so much more
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  Speaker 1: in control than feeling anxious about your whole life. The
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  Speaker 1: next one, of course, is once you've named it and
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  Speaker 1: tamed it, we'll named it. While we're taming it is
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  Speaker 1: to take some deep breaths. Okay, change your state by
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  Speaker 1: changing how you breathe, and I I think probably a
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  Speaker 1: month ago, I did an episode on this and I
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  Speaker 1: spoke about the physicality and the importance of a deep
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  Speaker 1: breath to settle your nervous system down. But when you
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  Speaker 1: take a deep breath and release it, you might need
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  Speaker 1: to do three. For some people it's six. I don't
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  Speaker 1: want you hyperventilating, but you're just gonna do a few
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  Speaker 1: deep breaths, and I'm talking, get into it, get amongst it,
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  Speaker 1: get your fucking shoulders involved, get physical, big breads, release it, big,
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  Speaker 1: dramatic if need be. And you will notice already you've
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  Speaker 1: named it to tell me you take a big deep breath.
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  Speaker 1: So far this has taken all of what ten seconds,
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  Speaker 1: twenty seconds, and already your body is like, well, if
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  Speaker 1: I'm doing deep breaths, I must not be in a
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  Speaker 1: threatening situation. So I'm gonna start to calm everything down.
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  Speaker 1: I'm gonna switch into a different state. I'm going to
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  Speaker 1: start to feel a lot better. Then when you do that,
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  Speaker 1: I want you to move your body. I want you
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  Speaker 1: to get up and get physical, start using up some
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  Speaker 1: of that nervous energy that we've been building, building, building building. Okay,
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  Speaker 1: so we're already starting to comm it down comm it down.
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  Speaker 1: We've got this residual intensity, this energy. You're gonna get
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  Speaker 1: up and you're gonna use it. Okay, move up and down,
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  Speaker 1: do a stretch, reach your arms over your head, do
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  Speaker 1: like three squats on the spot. Walk around the block
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  Speaker 1: if you have the time. If not, just walk around
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  Speaker 1: your kitchen. Move your body. Lunge, lunge, lunge, lunge, lungeungs
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  Speaker 1: all the way to the bathroom. I don't care. Get
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  Speaker 1: your blood pumping. Move your body. It's going to again
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  Speaker 1: shift your state even further. Okay, you're moving it. You're
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  Speaker 1: shifting your state. Sitting still feeling anxious, like anxious, and
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  Speaker 1: then you're like you're fugiti but you're not, and you're
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  Speaker 1: just big breaths. And when I'm saying moving, I'm not
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  Speaker 1: talking about get up and scamper like a rat around
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  Speaker 1: the house. I'm talking about open movements. Open, open, open.
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  Speaker 1: We're telling our body that we're not in threat. Our
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  Speaker 1: chest is open. We're stretching. When you open yourself up,
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  Speaker 1: you are signifying to the brain I'm not threatened. I'm
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  Speaker 1: not in a state of threat. I don't need to
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  Speaker 1: be scared. And so your body then sends messages to
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  Speaker 1: the emotional areas of the brain saying yeah, we're good,
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  Speaker 1: let's relax, We're good because we're fine. So it's incredible
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  Speaker 1: how the physical, if the body, can actually guide the
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  Speaker 1: emotions of the brain. Okay, so you're doing big, nice movements,
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  Speaker 1: not scampering movements. Okay. And then the next thing that
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  Speaker 1: I want you to do is do something right now
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  Speaker 1: that is going to snap you out of your habitual
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  Speaker 1: wave being, something that's going to snap you out of
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  Speaker 1: this like constant hamster wheel mindset, change it up. Okay,
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  Speaker 1: you're going to go now, get up and you're going
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  Speaker 1: to which is also part of the movement. But I
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  Speaker 1: want you to do if you're on your way to work,
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  Speaker 1: let's walk a different way, a slightly different way. If
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  Speaker 1: I always walk to work through this street, I've gotten
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  Speaker 1: off the train and I'm walking this way, I'm gonna
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  Speaker 1: now walk that way. Oh my god, I just discovered
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  Speaker 1: a new cafe. Oh my god, that's so cool. And
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  Speaker 1: now I'm present now more in the moment. I want
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  Speaker 1: you to start to change how you do what you're
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  Speaker 1: doing right now. If you're at home, let's now move
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  Speaker 1: where we're working. Take it to the balcony, take it
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  Speaker 1: to it like a bench in the kitchen. To change it.
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  Speaker 1: Can I go to a little cafe down the road?
• 10:00
  Speaker 1: I live near a cafe down the road? Is the question? Okay,
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  Speaker 1: what can I do? Change what you're doing? So you're
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  Speaker 1: snapping out of this this kind of subconscious I'm thinking
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  Speaker 1: the same things. I'm thinking the same things. I want
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  Speaker 1: to now be present. What's going to help me be present?
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  Speaker 1: I need to look at new things, something different. I
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  Speaker 1: need to allow my eyes to rest on something brand
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  Speaker 1: new and be like, oh that's so, that's so cool. Uh.
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  Speaker 1: I need to be a little bit outside of myself
• 10:25
  Speaker 1: because one of the main things when we feel quite
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  Speaker 1: stressed or anxious is we start to become hyper aware
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  Speaker 1: of our physical senses that are causing more anxiety. Okay,
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  Speaker 1: so that's why you know when they say to do
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  Speaker 1: like five things, I can see, smell, tay. Yes, it's
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  Speaker 1: your body, but you're paying attention to the external world
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  Speaker 1: you Sometimes we're to it like oh my god, my heart,
• 10:47
  Speaker 1: my heart, my heart, my this, my that, my mey
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  Speaker 1: ma may may may may may may may may may
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  Speaker 1: me and now I feel like fucking shit. Okay, so
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  Speaker 1: we need to take ourselves out of, you know, over
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  Speaker 1: analyzing what's going on and do something different. And the
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  Speaker 1: best way to do that is to snap out of
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  Speaker 1: this subconscious process of like doing everything on autopilot. You
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  Speaker 1: become more present, you become more aware. You've just taken
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  Speaker 1: some deep breaths, you've moved your body, you've stretched, You're
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  Speaker 1: walking now to somewhere new, somewhere different. You've named it
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  Speaker 1: to tame it. I can guarantee you, guarantee something will
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  Speaker 1: change and you are going to feel better. This is
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  Speaker 1: a tool that you should be using regularly, regularly, even
• 11:29
  Speaker 1: if you're someone with just a little bit of it,
• 11:32
  Speaker 1: because it's going to change your state, change your mood.
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  Speaker 1: You're going to feel a whole lot better. Okay, Like
• 11:36
  Speaker 1: I said at the start of this episode, I don't
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  Speaker 1: want you to wait till everything aligns externally for you
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  Speaker 1: to be like, Okay, everything's going really well. Now I
• 11:44
  Speaker 1: can start doing that thing that I want to do.
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  Speaker 1: Now I can start working on my goals. Now I
• 11:48
  Speaker 1: can start pushing myself a bit further with work. I'm
• 11:50
  Speaker 1: not saying push through that pain. I'm pushed it, but
• 11:53
  Speaker 1: I'm saying you should be able to be like, I'm
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  Speaker 1: going to take control of my emotions a little bit.
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  Speaker 1: I didn't wake up in the best state, but I
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  Speaker 1: am going to do what I can to around so
• 12:00
  Speaker 1: I at least have a good afternoon, an enjoyable afternoon.
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  Speaker 1: I want to be in control of what I can control, okay,
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  Speaker 1: and that means, you know, taking command over a lot
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  Speaker 1: of things that we think are not in our control,
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  Speaker 1: and this is one of them. And like I said,
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  Speaker 1: it's not done. If you're someone with chronic anxiety, this
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  Speaker 1: is not going to cure your anxiety overnight, but it
• 12:21
  Speaker 1: will go a way to help you that you will
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  Speaker 1: notice some level of change. Some people will do this
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  Speaker 1: and be like it's gone. I literally feel instantly better,
• 12:31
  Speaker 1: and some people are like, it's taken the edge off.
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  Speaker 1: It's definitely helped. It's not cured it, but it's taken
• 12:36
  Speaker 1: the edge off regardless. That's a win. Take the winds
• 12:40
  Speaker 1: that we can get, and then the more you do it,
• 12:42
  Speaker 1: the more you start to process your emotions. Obviously, I
• 12:46
  Speaker 1: don't need to put this disclaim. If you're someone that
• 12:48
  Speaker 1: suffers from a full on anxiety disorder, your brain is
• 12:52
  Speaker 1: functioning different to someone who's feeling acute anxiety because something's
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  Speaker 1: triggered it. Okay, of course that's going to be different.
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  Speaker 1: This will still assist in some way. But this is more.
• 13:05
  Speaker 1: You know, if we're talking about anxiety disorders, then we're
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  Speaker 1: talking about you know, working through it with a therapist
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  Speaker 1: and you know, coming up with like your own program
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  Speaker 1: and your own plan to do that. Okay, but for this,
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  Speaker 1: I'm talking in general about general acute anxiety, or feeling
• 13:20
  Speaker 1: stressed in the moment, or feeling overwhelmed or overcome. Okay,
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  Speaker 1: thank you so much for listening to today's episode. Put
• 13:27
  Speaker 1: that stuff into practice. Put everything you've listened to the
• 13:30
  Speaker 1: last four days into practice. Maybe quickly re listen to
• 13:33
  Speaker 1: them because it's all around like ten to fifteen minutes each.
• 13:35
  Speaker 1: They're not long, So go listen to them all again
• 13:38
  Speaker 1: before we go into the episodes of next week, so
• 13:40
  Speaker 1: you feel on top of your game. You are in
• 13:43
  Speaker 1: the zone. I want you to have a booklet write
• 13:45
  Speaker 1: everything down in it. It's gonna be fabulous. Anyway, Love
• 13:49
  Speaker 1: you guys so much. Enjoy the weekend, and I will
• 13:52
  Speaker 1: see you again on Monday for episode six of our
• 13:55
  Speaker 1: Little Reset. As always, remember becind to yourself, Become to
• 13:58
  Speaker 1: your brain. Don't take ship from anyone, and especially don't
• 14:01
  Speaker 1: take ship from yourself. Don't care