0:00 A study at the University of Toronto found that just naming your feelings—actually saying the words 'I feel anxious' out loud—can dial down the activity in the parts of your brain that create anxiety.0:18 Last week in our episode 'Rooted in Realness,' Admin, we talked about finding affirmations that aren't just empty platitudes.0:29 This is the science behind why that works.0:33 Acknowledging what is real is the first step to changing your relationship with it.0:41 It’s not about pretending.0:43 It’s about seeing clearly.0:46 So today, we’re not going to try to erase the hard feelings.0:51 We’re going to meet them, name them, and then gently, firmly, remind ourselves of the truth that exists right alongside them.1:03 This isn't about positive thinking.1:06 This is about whole thinking.1:08 Find a quiet space.1:10 Take one deep breath.1:12 And let’s begin.1:14 Here’s the first one.1:16 For when you look at your day, your week, your life, and it just feels like TOO much.1:23 Say the first part, and really let yourself feel it: "I feel completely overwhelmed by everything on my plate." Don't rush past that.1:36 Let it be true.1:37 The emails, the deadlines, the worries.1:41 Yes.1:41 It’s a lot.1:42 Now, add the second part.1:44 "And I can still do just one thing.1:47 I will find the next small step, and I will take it, trusting that it is enough for right now." Your job isn't to solve everything at once.2:00 It's to find the very next domino and tip it over.2:05 That’s it.2:06 That is where your power lies.2:08 Next.2:09 For when the future feels like a huge, scary question mark.2:14 Acknowledge it: "The future feels uncertain, and I am scared of what might happen." That fear is real.2:24 It’s your brain trying to protect you from a million imagined threats.2:30 Thank it for its service.2:32 And then, bring yourself back to right here.2:36 "And in this exact moment, I am safe.2:40 I have breath in my lungs and ground beneath my feet.2:45 I will anchor myself in the certainty of THIS present moment." The future is a concept.2:53 Your breath is a reality.2:55 Choose reality.2:56 This next one is for the voice of self-doubt.3:00 The imposter.3:02 The inner critic that says you aren't ready.3:06 Say it with honesty: "I am doubting my ability to handle this.3:11 I feel like I am not enough." Okay.3:15 The feeling is noted.3:17 But a feeling is not a fact.3:19 Now, state the deeper truth.3:22 "And my worth is not based on my performance.3:26 I bring a unique perspective that no one else has, and I will show up as myself, learning as I go." You weren't hired or chosen or put in this position to be perfect.3:41 You are here to be YOU.3:43 Your fallibility is part of the package.3:47 Your growth is the entire point.3:50 Now, for simple, bone-deep exhaustion.3:53 Acknowledge it without shame: "I am so tired.3:57 I feel drained and have very little energy." Your body is not a machine.4:04 It is an ecosystem.4:06 It has seasons.4:07 And sometimes, it is winter.4:10 So listen to it.4:11 "And I will honor what my body is telling me.4:15 I will move with intention, not force.4:19 I will give myself permission to rest where I can, knowing that rest is productive work." You are recharging the battery.4:30 That is not laziness—it is strategy.4:33 What about when you’re just angry?4:36 Frustrated that things are unfair, or broken, or just plain wrong.4:42 Let the fire have its name: "I am frustrated and angry that things are not the way they should be." Good.4:52 That anger is a signal.4:54 It’s a bright, flashing light pointing directly at something you care about DEEPLY.5:02 It is precious information.5:04 So use it.5:05 "And I can use the energy of this feeling as fuel.5:10 It shows me what I value.5:12 I will channel this fire into focused action, not destructive heat." Don't let it burn you up.5:21 Let it light your way.5:23 And finally, for sadness.5:25 For disappointment.5:27 For the quiet ache of loss.5:29 Give it space.5:31 "I feel a deep sadness for what has happened, or what was lost." This feeling is the echo of love.5:40 It’s the shape of something that mattered.5:43 To try and erase it is to dishonor what it represents.5:48 So instead, hold it gently.5:51 "And this feeling is a testament to how much I cared.5:56 I will let myself feel it without judgment, creating space for both the grief and the strength to carry it." You are strong enough to hold both.6:09 The goal was never to feel nothing.6:12 The goal is to be able to feel anything and still choose your next step.6:19 You don't need a calm sea to sail.6:22 You just need to know how to handle your ship.6:26 And today, you are learning.6:29 You are building a self that is not brittle, but resilient.6:34 Not positive, but whole.6:36 And that is a strength no storm can take away.
