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Speaker 1: Hello, this is Lola on my own, which feels weird.

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Speaker 1: This is a six part Christmas series because I'm a

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Speaker 1: Christmas goober, and the idea is that every Friday We're

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Speaker 1: just going to bring out an episode. They're quite quick,

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Speaker 1: little chunky when I say chunky, like fifteen to twenty

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Speaker 1: minute epps. And basically what I've just done is different

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Speaker 1: topics in the lead up to Chrissy, So six epps

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Speaker 1: in the layup to Christmas. This first episode is about

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Speaker 1: managing stress and anxiety around the silly season. The next

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Speaker 1: episode we're going to talk about sustainable gift ideas and

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Speaker 1: really cool ideas that actually look after the planet, but

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Speaker 1: also a really awesome quzzy presence. We're going to talk

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Speaker 1: about like staying healthy, falling off the wagon. I'm really

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Speaker 1: I'm a pro at falling off the wagon movement and goals,

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Speaker 1: and also like how to deal Sometimes Christmas is amazing

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Speaker 1: as it is, it does bring up you know when

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Speaker 1: you have to sometimes like a family member will say

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Speaker 1: that thing and it just friggin triggers something in you.

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Speaker 1: Like for me, like if a family of a comments

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Speaker 1: on my body, I'm like, oh, that brings up all

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Speaker 1: my old disorder issues, So just about handling like if

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Speaker 1: you come across someone that you don't usually hang out

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Speaker 1: with and it can be quite triggering, so navigating that.

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Speaker 1: And this is just from my personal perspective. This is

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Speaker 1: not I'm not a psychologist or anything like that. I

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Speaker 1: just thought it'd be cool to do a little like

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Speaker 1: six Weeks to Chrissy pod Guide, And yeah, an episode

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Speaker 1: will come out every Friday morning in the lead up

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Speaker 1: to Christmas. Welcome. And I've also asked the boss, so Matt,

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Speaker 1: to do a Christmas jingle for us. So I really

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Speaker 1: hope that you get a Christmas jingle or got a

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Speaker 1: Christmas jingle before this episode started, right Episode one? Okay,

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Speaker 1: also Friday the thirteenth November. We're pretty much six weeks

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Speaker 1: out from Chrissy mind Blown. So the first episode is

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Speaker 1: about managing stress and anxiety as we come into the

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Speaker 1: silly season. I'm going to teach you some tricks around mindfulness.

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Speaker 1: But also I guess I just wanted to say, like,

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Speaker 1: it's totally normal to feel stressed around now. I know,

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Speaker 1: I do. I know at the moment, I'm finishing off

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Speaker 1: a manuscript and now I'm kind of like, oh, oh god,

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Speaker 1: there's so much to do. There's six weeks until Christmas.

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Speaker 1: I'm got I haven't even thought about a present. And

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Speaker 1: my dad's birthday is November the twenty fifth, so he

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Speaker 1: gets like double presies. But it's hard for the gift

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Speaker 1: Gibbe because you've got to think, Okay, well, I've got

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Speaker 1: his birthday present sorted. Now I got to think about

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Speaker 1: it's chrissy present. Anyway, I want you to know it's

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Speaker 1: normal to feel stressed and edgy and anxious around this

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Speaker 1: time of the year, especially after the year that we've

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Speaker 1: had with COVID. Obviously, special Victorians they're gonna get to

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Speaker 1: be with their family this Christmas and it's so exciting,

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Speaker 1: but it's probably a little bit confronting as well, because

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Speaker 1: one thing that Matt definitely mentioned in a past podcast

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Speaker 1: is that coming out of COVID and lockdown comes with

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Speaker 1: its own set of social anxiety. So as exciting and

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Speaker 1: as fun and as amazing as Christmas is, it usually

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Speaker 1: comes with some stuff as well. So if you're feeling

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Speaker 1: stressed and anxious in the leader of to Christmas, it's

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Speaker 1: totally okay and normal to feel that way. I already

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Speaker 1: do six weeks away right. These are the things that

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Speaker 1: I use to help me through feeling discombobulated. I have

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Speaker 1: a therapist. You know, I'm very, very pro mental health.

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Speaker 1: I see my therapist once a week. He keeps me

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Speaker 1: in line and basically he calls out my bs pretty much,

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Speaker 1: and he helped me. Last week I had a few

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Speaker 1: Now that everything's opening up in Melbourne, I started to

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Speaker 1: get a little bit of food anxiety because I've got

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Speaker 1: some work things coming up. And he was like, never

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Speaker 1: eat for someone else. Eat because you want to be eating.

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Speaker 1: Don't be afraid of judgment. And he's like, you're not

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Speaker 1: doing it to please someone else. He's like, stop being

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Speaker 1: a people pleaser. So I think Christmas is a really

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Speaker 1: easy time to get swept up in the people please

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Speaker 1: are kind of tornado. But at the same time, it's

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Speaker 1: just as important to keep your self care rituals primo

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Speaker 1: primo so therapy number one. If you don't have a

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Speaker 1: good therapist, don't worry. It takes a few tries, a

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Speaker 1: few clunky fits. It took me a little while to

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Speaker 1: find my therapist. That is my non negotiable. Now. The

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Speaker 1: other trick is when you do find a therapist and

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Speaker 1: you are trying it out, and you're like, oh, I

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Speaker 1: don't know, I don't know. Give it four sessions because

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Speaker 1: you're literally learning about one another and you're figuring out

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Speaker 1: if it is a good fit, just like they're figuring

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Speaker 1: it out for you about whether you're a good fit

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Speaker 1: for them, and you're figuring out if they're a good

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Speaker 1: fit for you. And an active friend actually told me,

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Speaker 1: every time I go for an audition, I'm auditioning the

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Speaker 1: people that are auditioning me just as much so, which

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Speaker 1: I thought was kind of cool. Okay, so therapy, boom yogs.

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Speaker 1: You know, I'm big into yoga. Most people flip out

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Speaker 1: when I'm like, I can't do a handstand, so I'm

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Speaker 1: not a yoga guru at all, but I do it

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Speaker 1: every day because it's a part of my self care practice.

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Speaker 1: I feel clear when I do it. I feel connected

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Speaker 1: to myself. I feel like my mind and my breath

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Speaker 1: and my body are all interconnected when I do Yokes meditations.

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Speaker 1: This is boss is non negotiable, so he meditates every

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Speaker 1: single day before he gets out of bed. I'm a

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Speaker 1: little bit lax on the meditation. Personally. My mind is

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Speaker 1: very very active, and I find that When I slip

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Speaker 1: into meditation, I slip into a checklist like, oh, yep,

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Speaker 1: I've done that. I have I done that, Yep, I've

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Speaker 1: done that. What am I doing after this? When I'm

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Speaker 1: making after this, I find that I do have a

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Speaker 1: very active mind. So for me, my mind and body

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Speaker 1: responds better to breath work. So I'm going to teach

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Speaker 1: you two breathing techniques that I find really helpful for

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Speaker 1: an active mind. And then other things for just switching off,

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Speaker 1: like Matt and I the other night just pop something

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Speaker 1: on Netflix and then had a mango, you know what

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Speaker 1: I mean, Like just putting your day aside, putting your

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Speaker 1: to do list aside, and just like chilling the f

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Speaker 1: out and enjoying the company and another or even just yourself.

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Speaker 1: Watch some Netflix. If you haven't seen Shit's Creek already,

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Speaker 1: please watch it. It is such a wonderfully written show. You

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Speaker 1: will feel good, you will cry, you will laugh, and

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Speaker 1: you will feel very wholesome after watching that. So great

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Speaker 1: for again in the silly season, because it all make

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Speaker 1: you feel connected when you're watching a show, which is

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Speaker 1: I think the ultimate goal. This is me probably bringing

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Speaker 1: the acting school stuff in a bit here. Okay, let's

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Speaker 1: talk about the two breathing techniques that I love. So

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Speaker 1: I usually practice these after yogus. I'm going to do

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Speaker 1: them or if I'm stressing out about usually acting school,

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Speaker 1: I'll stress out if my scene's going up that night,

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Speaker 1: so I'll do some breathing before my scene. So the

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Speaker 1: first one I'm going to teach you is called box breathing.

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Speaker 1: So the best way to describe it is literally, visualize

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Speaker 1: a box. And if I was in a yoga studio

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Speaker 1: and teaching you this at the end or the beginning

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Speaker 1: of a yoga class, I would say, imagine one side

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Speaker 1: of the box. You'll inhale, right, so you're inhaling one, two, three, four,

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Speaker 1: and then stop there and you're going to draw the top.

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Speaker 1: And this is just in the mind's eye. You're going

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Speaker 1: to draw the top of the box while you hold

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Speaker 1: your breath for three two one, and then you exhale

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Speaker 1: that the exhale you'll be like, oh. The first few

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Speaker 1: times do it, you'll be like, oh my god, thank God.

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Speaker 1: Then you exhale as you kind of like it. Draw

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Speaker 1: the other side going down of the box for three

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Speaker 1: two one, and then this is the hardest bit. After

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Speaker 1: the xale, you hold your breath. You hold that for

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Speaker 1: four three two one, And basically that's why it's called

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Speaker 1: box breathing, because it's four different things you're doing. So

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Speaker 1: you're inhaling for a counter of four, then you're holding

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Speaker 1: for a counter four, then you're exhaling for a counter four,

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Speaker 1: and then you're holding for a counter of four. That

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Speaker 1: final hold is the hardest, and you'll literally be like

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Speaker 1: gasping for air. That's normal. The more you do it, though,

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Speaker 1: you can usually get that number of six even eight right.

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Speaker 1: They're like, you know, one, two, three, four five six

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Speaker 1: on an inhal. I'm obviously speeding it up because I

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Speaker 1: don't want to boil you. Four rounds of that, literally

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Speaker 1: just four boxes can reset everything. It's a really good one.

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Speaker 1: Great for mental clarity, great for refocusing, also great for

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Speaker 1: chilling the f out. I love box breathing. I often

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Speaker 1: include it in my yoga practice. The other one is

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Speaker 1: a great again, great if you have a really active mind.

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Speaker 1: I use this in my shavasna, but you can just

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Speaker 1: use it in a seed of meditation as well. So

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Speaker 1: all you're gonna do is shut your eyes and you

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Speaker 1: can totally do this right now, if you want to.

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Speaker 1: But all you're gonna do is shut your eyes. And

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Speaker 1: when you shut your eyes, you start to notice what

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Speaker 1: you can hear. So I can hear that the wind

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Speaker 1: in the trees outside the window, I can I know

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Speaker 1: that there's birds. Usually I can eat birds, but I've

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Speaker 1: got these noise canceling headphones on, so it's a bit tricky.

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Speaker 1: I've got to focus real hard. But basically you'll be

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Speaker 1: able to hear the fridge, the clicking of the clock,

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Speaker 1: you know, like the ticking of the clock, not clicking,

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Speaker 1: the wind in the trees, cars driving down the road.

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Speaker 1: You know. You used to be able to hear aeroplanes

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Speaker 1: quite a lot in the sky, which we barely hear anymore,

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Speaker 1: maybe a dog barking. And then as you're doing it's

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Speaker 1: called active awareness. As you're doing that, notice how far

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Speaker 1: things are. So start to realize like spatial awareness. So

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Speaker 1: the fridge that might only be three meters away, the

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Speaker 1: clock that it might only be like two meters away,

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Speaker 1: But like a bird outside is that just outside the window?

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Speaker 1: Is that further away? You know, if you're in suburban

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Speaker 1: Melbourne or Sydney, well Melbourne, for this spit can you

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Speaker 1: hear a tram Is that a block away, you know?

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Speaker 1: And so you start to kind of like dial up

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Speaker 1: your other senses. I love this form of meditation. It

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Speaker 1: recalibrates me without me going on shanty shanty with my

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Speaker 1: eyes shut, going nothing is happening. That said, there are

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Speaker 1: wonderful mindfulness and meditation apps out there. Use them, try

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Speaker 1: them a little bit like a therapist. Try it on

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Speaker 1: and figure out what works for you. The two that

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Speaker 1: I've just taught you are box breathing, active awareness, meditation.

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Speaker 1: The final thing that I'm going to mention in regard

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Speaker 1: to dealing with stress and anxiety when it comes up

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Speaker 1: during the silly season is gratitude. And I know we

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Speaker 1: all know that like that attitude of gratitude, you know

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Speaker 1: what you are grateful for, brings more in. But if

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Speaker 1: I'm stressed out at the end of the day, I'll

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Speaker 1: just say to the boss, I don't even write it down.

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Speaker 1: You can totally write down. A lot of people have

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Speaker 1: gratitude journals, but I'll just say the boss, what's three

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Speaker 1: things we're really grateful for today? And sometimes they'll be

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Speaker 1: like really deep and loving, like waking up next to

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Speaker 1: you loving you. But it can be really like, oh,

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Speaker 1: Matt loves burgers like we have literally we live on

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Speaker 1: the Surf coast. At the moment, we've toured every single

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Speaker 1: burger place all over lawn, Talkie, Port, Campbell, you name it.

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Speaker 1: And so if we've gone out for a hamburg it

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Speaker 1: could be like, today's highlight that I'm grateful for was

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Speaker 1: a Hamburger. So it can be anything you want. For me.

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Speaker 1: It's often like I'm grateful I still got to do

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Speaker 1: acting school even though it's via zoom and it's all online.

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Speaker 1: Or it'll be it can be like I love going

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Speaker 1: to it in for red sauna. I'm really grateful I

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Speaker 1: went with infrared sauna today. You know, it can be anything.

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Speaker 1: It can be grateful for your dog. It really doesn't matter.

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Speaker 1: But that attitude of gratitude right before you go to

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Speaker 1: sleep can change the channel, especially if anything like me

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Speaker 1: and you have that really active nighttime kind of like

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Speaker 1: where you ruminate, so you go over and over and

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Speaker 1: over things, and often we spend so much time worrying

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Speaker 1: about what other people think and the what ifs and

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Speaker 1: things that are you know, the lead up to something

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Speaker 1: and you get there and there's nothing to worry about

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Speaker 1: So it's so much of it is in our head,

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Speaker 1: So why waste time worrying about something we don't even

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Speaker 1: need to worry about. That's kind of my gist and

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Speaker 1: vibe for you. So attitude of gratitude, Try box breathing,

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Speaker 1: Try active awareness, meditation. Both of them are interchange. Between

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Speaker 1: the two of them, I love them both. Move your

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Speaker 1: bod yokes if you're if you want to go deeper

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Speaker 1: into the med definitely look into the apps. Chill out.

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Speaker 1: There are so many good Chrissy movies on Netflix. So excited.

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Speaker 1: I'm actually really excited. Dan Levy, who I mentioned off

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Speaker 1: Shit's Creek is actually in a Christmas movie that's about

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Speaker 1: to come out with Kristen Stewart. I'm pretty sure it's

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Speaker 1: called Holiday Class. I'll find out and I'll put it

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Speaker 1: in the show notes for you, and I'll put the

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Speaker 1: trailer for it in the show notes too. But if

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Speaker 1: anyone's a Shit's Creek fan, Dan Levy is in a

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Speaker 1: Christmas movie that is coming out really soon and it

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Speaker 1: looks awesome. So yeah, this is basically what our little

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Speaker 1: Christmas series is going to be all about. It is short,

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Speaker 1: little bite sizes to help give you little kind of

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Speaker 1: tools to just check in with yourself in amongst all

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Speaker 1: the craziness that is Christmas and the festive season. If

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Speaker 1: you're on your morning walk listening to this, whatever you're doing,

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Speaker 1: it's just a little check in and a few little

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Speaker 1: tools to make you think, ah, I got this today.

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Speaker 1: And that is the whole idea and ethos behind this

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Speaker 1: six part Christmas series. So Megal Love six weeks still, Chrissy,

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Speaker 1: I hope you're excited. I don't know why I'm singing

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Speaker 1: because I know arcant. Okay, Megal Love Mary Chrissy. Let's

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Speaker 1: enjoy Christmas the Spa in the Japan