1 00:00:10,080 --> 00:00:14,160 Speaker 1: Hi, everyone, Welcome to this week's Mojo Monday. I'm Carlie Taylor, 2 00:00:14,320 --> 00:00:17,680 Speaker 1: and today I'm going to talk about an experience that 3 00:00:17,840 --> 00:00:22,479 Speaker 1: many people have, and that is waking up with a 4 00:00:22,560 --> 00:00:27,920 Speaker 1: sense of anxiety or dread. It's that heavy feeling when 5 00:00:28,200 --> 00:00:31,840 Speaker 1: the day hasn't even started, but your mind's already frantic 6 00:00:32,040 --> 00:00:36,720 Speaker 1: or running on overdrive, or as I said, that heaviness 7 00:00:36,760 --> 00:00:39,360 Speaker 1: that you can feel when there's this sort of sense 8 00:00:39,400 --> 00:00:43,080 Speaker 1: of dread for the day. So let's talk about how 9 00:00:43,120 --> 00:00:46,880 Speaker 1: we can manage this effectively. And I'm going to share 10 00:00:47,880 --> 00:00:53,519 Speaker 1: a really simple but effective approach that has been inspired 11 00:00:53,520 --> 00:00:57,400 Speaker 1: by psychologist Nick Wignall. So we're going to call this 12 00:00:57,480 --> 00:01:01,640 Speaker 1: the morning anxiety trap. So that's what we wake up with, 13 00:01:01,680 --> 00:01:07,280 Speaker 1: this feeling of anxiety, and our first instinct is to 14 00:01:07,840 --> 00:01:10,480 Speaker 1: try and fix it. So we start asking these questions, 15 00:01:10,680 --> 00:01:13,039 Speaker 1: why am I feeling like this? Or what do I 16 00:01:13,080 --> 00:01:16,160 Speaker 1: need to do to get rid of this anxiety? And 17 00:01:16,200 --> 00:01:19,440 Speaker 1: then we start over analyzing, trying to think of, well, 18 00:01:19,480 --> 00:01:23,480 Speaker 1: what's happened or what may happen, and then this results 19 00:01:23,560 --> 00:01:29,880 Speaker 1: in worrying and overthinking about how we can make our 20 00:01:29,959 --> 00:01:33,280 Speaker 1: way out of the discomfort that we're feeling, and it's 21 00:01:33,440 --> 00:01:36,240 Speaker 1: not a great way to start the day. So anxiety 22 00:01:36,280 --> 00:01:39,039 Speaker 1: isn't something that we can think our way out of. 23 00:01:39,200 --> 00:01:42,480 Speaker 1: So when we've got a problem in our external world, 24 00:01:43,040 --> 00:01:46,320 Speaker 1: we're really good at solving problems, but we can't apply 25 00:01:46,680 --> 00:01:51,080 Speaker 1: that same approach to our internal world. And the more 26 00:01:51,200 --> 00:01:55,360 Speaker 1: you stay in bed and ruminate, the stronger the association 27 00:01:55,920 --> 00:02:00,920 Speaker 1: becomes between waking up and feeling anxious, and then it 28 00:02:00,960 --> 00:02:06,040 Speaker 1: becomes a habit. So instead, what Nick Wignol advisors is 29 00:02:06,120 --> 00:02:10,000 Speaker 1: to take the focus away from the thoughts and go 30 00:02:10,160 --> 00:02:14,240 Speaker 1: directly to behavior. So you shift your focus from the 31 00:02:14,360 --> 00:02:19,040 Speaker 1: overthinking to taking action. And these are small, purposeful actions 32 00:02:19,600 --> 00:02:24,520 Speaker 1: that will help you short circus the anxiety response. So 33 00:02:24,639 --> 00:02:28,240 Speaker 1: what you do is going to sound really simple when 34 00:02:28,280 --> 00:02:33,080 Speaker 1: I say it, but please know that I know that 35 00:02:33,240 --> 00:02:36,079 Speaker 1: actually doing it is not as simple as talking about it. 36 00:02:36,880 --> 00:02:41,120 Speaker 1: And that is you get out of bed immediately. So 37 00:02:41,200 --> 00:02:44,560 Speaker 1: the moment you wake up and you feel that wave 38 00:02:44,600 --> 00:02:47,400 Speaker 1: of dread or you feel that anxiety wherever it is 39 00:02:47,440 --> 00:02:51,640 Speaker 1: in the body, don't linger in bed. Don't stay there 40 00:02:51,919 --> 00:02:54,280 Speaker 1: and try and think your way out of it. And 41 00:02:54,400 --> 00:02:57,160 Speaker 1: your mind is going to come up with so many 42 00:02:57,240 --> 00:02:59,920 Speaker 1: excuses because it tends to do that anyway, first thing 43 00:03:00,000 --> 00:03:02,240 Speaker 1: in the morning, when the alarm goes off, you know, 44 00:03:02,400 --> 00:03:04,519 Speaker 1: to be like, oh, well, I didn't sleep well the 45 00:03:04,639 --> 00:03:06,760 Speaker 1: night before, so you know, I just need to get 46 00:03:06,800 --> 00:03:09,480 Speaker 1: a little bit more sleep. I just need a few 47 00:03:09,600 --> 00:03:13,800 Speaker 1: more minutes. But the thing is with that is staying 48 00:03:13,840 --> 00:03:16,480 Speaker 1: in bed to try and figure it out. It only 49 00:03:16,560 --> 00:03:21,840 Speaker 1: reinforces this link between lying there and feeling anxious. And 50 00:03:21,880 --> 00:03:24,840 Speaker 1: it's really hard, as I said, especially when you're tired. 51 00:03:25,480 --> 00:03:29,600 Speaker 1: But getting up immediately is the first step to breaking 52 00:03:29,680 --> 00:03:34,640 Speaker 1: this cycle. And it reminded me of Mel Robin's technique. 53 00:03:34,680 --> 00:03:37,320 Speaker 1: So Mel Robins, who I'm sure many of you know, 54 00:03:37,640 --> 00:03:40,600 Speaker 1: she's got the five four three two one technique and 55 00:03:40,680 --> 00:03:44,040 Speaker 1: this can come in really handy. So the moment you 56 00:03:44,080 --> 00:03:49,040 Speaker 1: feel this hesitation creeping in, you count five four three 57 00:03:49,200 --> 00:03:52,480 Speaker 1: two one and you move. You get your feet on 58 00:03:52,560 --> 00:03:55,040 Speaker 1: the floor, You take that first step and you get 59 00:03:55,080 --> 00:03:59,800 Speaker 1: out of bed. Hardest part done. And then once you're up, 60 00:04:00,080 --> 00:04:02,680 Speaker 1: drink a glass of water, because that will not only 61 00:04:02,840 --> 00:04:07,480 Speaker 1: hydrate yourselves, but it will be the first little boost 62 00:04:07,520 --> 00:04:13,200 Speaker 1: of energy. And these simple actions aren't just about waking 63 00:04:13,320 --> 00:04:16,880 Speaker 1: up your body. They're signaling to your brain that it's 64 00:04:16,960 --> 00:04:21,960 Speaker 1: time to shift gears, and this is where the beautiful 65 00:04:22,279 --> 00:04:27,520 Speaker 1: Japanese approach to life Icky Guy comes in. So next, 66 00:04:27,720 --> 00:04:31,760 Speaker 1: what you do is something that brings you joy. So 67 00:04:32,120 --> 00:04:34,520 Speaker 1: don't reach for your mobile phone and start reading the 68 00:04:34,600 --> 00:04:38,919 Speaker 1: negative news or looking at other people's perfect posts. Create 69 00:04:39,080 --> 00:04:42,560 Speaker 1: a routine that's just for you, one that feels enjoyable 70 00:04:42,839 --> 00:04:46,279 Speaker 1: and grounding, and the goal is to give your brain 71 00:04:46,800 --> 00:04:50,840 Speaker 1: something positive to look forward to, so it helps rewire 72 00:04:50,880 --> 00:04:55,160 Speaker 1: those neuron connections over time. So I'll give you some ideas. 73 00:04:55,800 --> 00:04:59,320 Speaker 1: First one is to make your bed. Now, this might 74 00:04:59,320 --> 00:05:02,760 Speaker 1: not sound very enjoyable, but if the first thing you 75 00:05:02,760 --> 00:05:06,200 Speaker 1: do is make your bed, you've ticked off something productive, 76 00:05:06,440 --> 00:05:09,760 Speaker 1: like a productive action straight away, right from the get go, 77 00:05:09,920 --> 00:05:12,840 Speaker 1: and then you'll get rewarded with a little dose of dopamine, 78 00:05:12,880 --> 00:05:15,760 Speaker 1: and that's the dope mean of motivation, so you're more 79 00:05:15,920 --> 00:05:19,200 Speaker 1: likely to do it again. The next one is something 80 00:05:19,320 --> 00:05:22,599 Speaker 1: that I do as something I really look forward to. 81 00:05:22,760 --> 00:05:26,240 Speaker 1: It's my little Icky Guy experience every morning, and that 82 00:05:26,480 --> 00:05:29,440 Speaker 1: is I go and make a cup of coffee and 83 00:05:29,800 --> 00:05:33,960 Speaker 1: I really savor it, so I'm not being distracted doing 84 00:05:34,040 --> 00:05:38,520 Speaker 1: other things. I actually will sit and I might journal 85 00:05:38,680 --> 00:05:41,039 Speaker 1: or I might read, or I might actually just sit 86 00:05:41,200 --> 00:05:44,040 Speaker 1: and look out the window and just really really enjoying 87 00:05:44,120 --> 00:05:47,120 Speaker 1: my coffee, and it's something that I look forward to 88 00:05:47,760 --> 00:05:51,080 Speaker 1: and it does get me out of bed. Other ideas 89 00:05:51,200 --> 00:05:53,919 Speaker 1: you could watch the sun rise or take just a 90 00:05:53,960 --> 00:05:57,640 Speaker 1: moment outside. You can go hang with your dogs, or 91 00:05:57,680 --> 00:06:00,919 Speaker 1: spend time with whatever pets that you have, go for 92 00:06:01,040 --> 00:06:08,240 Speaker 1: a walk, journal cook breakfast, or start doing lunches for 93 00:06:08,279 --> 00:06:12,039 Speaker 1: your kids. And this is another one that I really 94 00:06:12,160 --> 00:06:16,120 Speaker 1: enjoy doing, is making my kids lunches. And I think 95 00:06:16,160 --> 00:06:19,600 Speaker 1: it's because it brings me joy to know that they're 96 00:06:20,440 --> 00:06:24,880 Speaker 1: preparing something that's really nutritious for them, and that brings 97 00:06:24,880 --> 00:06:28,000 Speaker 1: me joy knowing they've got a nutritious and tasty lunch. 98 00:06:28,480 --> 00:06:30,400 Speaker 1: Or you could read a book or listen to music, 99 00:06:30,440 --> 00:06:34,920 Speaker 1: whatever it is. The specific activity doesn't really matter. It's 100 00:06:35,080 --> 00:06:37,480 Speaker 1: as long as you enjoy it, as long as it's 101 00:06:37,520 --> 00:06:39,520 Speaker 1: something that brings you a little bit of joy in 102 00:06:39,560 --> 00:06:43,320 Speaker 1: the morning. And then you do it consistently, because what 103 00:06:43,360 --> 00:06:47,400 Speaker 1: you're doing is you're training your brain to associate waking 104 00:06:47,560 --> 00:06:55,159 Speaker 1: up with action and positivity rather than dread. So rewarring 105 00:06:55,520 --> 00:06:59,239 Speaker 1: these habits, it takes time. Initially, your mind might pull 106 00:06:59,320 --> 00:07:03,320 Speaker 1: you back in to worry mode or that feeling of 107 00:07:03,400 --> 00:07:07,880 Speaker 1: dread mode because it's been your default setting for so long. 108 00:07:08,000 --> 00:07:10,600 Speaker 1: So these things do take time, and there is a 109 00:07:10,720 --> 00:07:14,960 Speaker 1: level of comfort in the familiar. But each time you 110 00:07:15,080 --> 00:07:19,119 Speaker 1: resist the urge to stay in bed and instead dive 111 00:07:19,240 --> 00:07:23,720 Speaker 1: into this new routine, you're taking these small but powerful 112 00:07:23,760 --> 00:07:30,080 Speaker 1: steps towards change. So morning anxiety and dread that doesn't 113 00:07:30,120 --> 00:07:33,120 Speaker 1: have to define your day, but it can if you 114 00:07:33,200 --> 00:07:37,960 Speaker 1: allow it to. So by taking these small, consistent actions, 115 00:07:38,000 --> 00:07:41,760 Speaker 1: starting with getting out of bed, you can retrain your 116 00:07:41,800 --> 00:07:47,040 Speaker 1: brain to approach the mornings with calm and purpose and 117 00:07:47,120 --> 00:07:51,000 Speaker 1: even a sense of joy. So remember, it's not about perfection, 118 00:07:51,360 --> 00:07:55,480 Speaker 1: it's about showing up and taking that first step. So 119 00:07:56,280 --> 00:08:01,840 Speaker 1: I challenge you, if you do go with morning anxiety 120 00:08:01,960 --> 00:08:06,320 Speaker 1: or morning dread tomorrow morning, when that wave of worry hits, 121 00:08:07,120 --> 00:08:10,760 Speaker 1: try the five four three two one technique. Get out 122 00:08:10,800 --> 00:08:14,320 Speaker 1: of bed, grab a glass of water, and then start 123 00:08:14,440 --> 00:08:18,640 Speaker 1: your day with something that brings you joy, something that 124 00:08:18,680 --> 00:08:22,800 Speaker 1: you're going to enjoy. So thank you for joining me. 125 00:08:23,400 --> 00:08:25,960 Speaker 1: Hope you all have a great week and I will 126 00:08:26,000 --> 00:08:37,000 Speaker 1: catch you next Monday.