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Episode 14: Using Fear for Motivation

Updated: 4 days ago


Mindfulness example
Woman Meditating by Water


[Music]

Welcome to the "Wellness in Every Season" podcast, where we embark on a transformative journey towards achieving total wellness, even in the midst of overwhelming moments. I'm your host, Autumn Carter, and I'm thrilled to have you here.


This podcast is a sanctuary for all mothers out there, and we extend a warm invitation to anyone seeking guidance and inspiration. We believe in fostering an inclusive community where we learn and grow together, supporting each other during life's challenging transitions.


Join us as we step out of survival mode and discover the path to thriving, embracing wellness in every season of motherhood. From sleepless nights to new beginnings, we'll explore practical strategies, share heartfelt stories, and uncover the transformative power of self-care and self-love.


Together, we'll unlock the wisdom, strength, and resilience within ourselves, reminding one another that we're never alone on this beautiful, yet demanding, journey. It's time to prioritize your well-being and reclaim your joy, one season at a time.


[Music]



EPISODE INTRO

This is Episode 14.Welcome back, Wellness Wanders! We will explore the transformative power of holistic wellness through simple yet impactful practices. Join us as we embark on a journey of self-discovery and empowerment, specifically tailored for moms with a passion for well-being.


In this podcast, we transport ourselves to a future where moms embrace the beauty of summer routines, nurturing their own well-being while creating joyful memories with their families by using a summer time routine lifehack. We dive into the world of mindfulness, equipping moms with practical tools to navigate fear and anxiety during our mindfulness segment. We unravel the layers of limiting beliefs, empowering moms to break free from self-imposed boundaries and step into their full potential.


Together, we uncover the secrets to moving past fear, unlocking the door to progress on personal goals. We celebrate fear as a valuable guide, tapping into its wisdom and harnessing it as fuel for growth. Understanding the intricate ways fear can both serve us and hold us back, empower us to rise above our fears, igniting a spark of courage and resilience within.


This episode serves as a compass, offering insights on how to use fear as a catalyst for positive change. We spend time on the fascinating realm of habits and patterns, exploring how fear can interrupt and block our progress. But fear is not an obstacle—it's an opportunity for transformation. We learn how to channel fear into curiosity, trust ourselves, and bravely embrace the journey of personal growth.


Welcome, dear moms, to a world where wellness is not a luxury but an essential part of your life. Together, let's celebrate the power of holistic wellness, unveiling its transformative magic and nurturing your beautiful, resilient souls.


Key point #1:

Fear is an important feeling that can actually be helpful to us in some ways. It's like an alarm system in our bodies that helps keep us safe. When we feel fear, it's our body's way of telling us that there might be something dangerous or risky happening.


Imagine you’re taking your kids on an adventure to explore nature in a beautiful forest. Suddenly, you hear a rustling sound and a loud growl nearby. Your heart starts racing, and fear surges through your body. In that moment, fear becomes your ally, keeping you and your children safe.


As a mom, your natural instinct is to protect your children from harm. Fear serves as a powerful alarm system, heightening your senses and alerting you to potential dangers. It prompts you to evaluate the situation and make quick decisions to ensure the safety of your little ones.


In this scenario, fear empowers you to act swiftly and wisely. It motivates you to gather your children close, assess the situation, and take appropriate action. It guides you to calmly and confidently lead your family away from harm's way.


Just like in the forest, fear can be a valuable companion in your daily life as a mom. It helps you stay vigilant, anticipate challenges, and respond effectively to ensure the well-being of your children. Embrace fear as a protective instinct, trusting your intuition to make the best choices for your family's safety and happiness.


Fear can also help us learn from past experiences. If you touch a hot stove and get burned, it can be a scary and painful experience. But that fear will make you remember not to touch a hot stove again. So fear helps us avoid things that could hurt us based on what we have learned before.


Fear is a normal and natural feeling, and everyone experiences it sometimes. It's there to keep us safe and help us make good choices. But it's important to not let fear control us too much. We need to find a balance between being cautious and taking reasonable risks to grow and learn.


Key point #2:

Fear can be helpful in goal setting because it can provide us with the motivation and determination to overcome obstacles and achieve what we want. When we have a goal that we really want to achieve, fear can push us to take action and work hard to make it happen.


Let's imagine you have a goal of becoming a present and nurturing mom, fully embracing your role and creating a loving and supportive environment for your children. You might feel fear when you see other moms who appear to have it all together or when you think about the challenges and uncertainties that come with motherhood. But instead of letting that fear hold you back, it can actually inspire you to learn, grow, and become the best mom you can be.


The fear of not being the mom you aspire to be can be a powerful motivator. It can drive you to seek knowledge, explore different parenting techniques, and connect with other moms who have faced similar fears and overcome them. It can push you to be more present, patient, and understanding, fostering a deeper bond with your children.

Instead of allowing fear to paralyze you, let it ignite a fire within you. Embrace the fear as a reminder of your deep love and dedication to your children. Use it as a catalyst to seek support, gain confidence in your abilities, and continuously strive for growth.

Fear can also help us set realistic goals. When we fear failure or disappointment, we may set smaller, achievable goals that we can work towards. This can help us build confidence and momentum as we accomplish those smaller goals, eventually leading to bigger achievements.

However, it's important to differentiate between healthy fear that motivates us and paralyzing fear that holds us back. Sometimes fear can become too overwhelming, making us doubt ourselves or avoid taking any action. In such cases, it's important to seek support from others, break down the goal into smaller steps, and gradually face and overcome the fears that are holding us back.


Key point #3:


Using fear to your advantage means harnessing its energy and using it as a driving force to take action and overcome challenges. Here are some ways you can use fear to your advantage:


Identify the source: Understand what exactly you're afraid of. Is it the fear of failure, rejection, or uncertainty? By pinpointing the source of your fear, you can better address it and develop strategies to overcome it.

Set clear goals: Establish clear and specific goals that you want to achieve. Having well-defined objectives provides you with a target to focus on and helps channel your fear into productive action. Break down your goals into smaller, manageable steps, as this can make them less overwhelming and more attainable.

Visualize success: Imagine yourself successfully achieving your goals. Visualizing positive outcomes can help counterbalance the fear by creating a sense of confidence and motivation. It allows you to focus on the rewards and benefits of overcoming your fears.


Take calculated risks: Recognize that taking risks is often necessary for personal growth and achieving success. Use fear as a guide to assess potential risks, but also evaluate the potential rewards and benefits that can come from stepping out of your comfort zone. Sometimes, the greatest accomplishments come from pushing past your fears.


Use fear as a motivator: Instead of letting fear hold you back, use it as a motivator to take action. Allow the fear to energize you and drive you forward. Embrace the challenge and use fear as a catalyst to push yourself harder, work smarter, and persevere in the face of obstacles.

Seek support and learn from failures: Surround yourself with a supportive network of friends, family, or mentors who can encourage and guide you. Remember that failures are a natural part of the learning process. When you experience setbacks, use them as opportunities for growth and learning rather than allowing fear to discourage you.


Practice self-care and manage stress: Fear can sometimes lead to stress and anxiety, which can hinder your progress. Take care of your physical and mental well-being by practicing relaxation techniques, exercising, getting enough sleep, and engaging in activities that bring you joy and reduce stress. Managing your overall well-being will help you stay focused and resilient in the face of fear.

Fear is a natural emotion, and it can be a powerful tool when channeled in the right way. By understanding and using fear to your advantage, you can propel yourself forward, overcome obstacles, and achieve your goals.

[Music]


Segment: Mindfulness Practice:

Welcome to our mindfulness segment, where we explore the topic of fear and how mindfulness can help us navigate and release it. Mindfulness offers powerful techniques to recognize, acknowledge, and explore fear from various perspectives. Let's dive into the process of mindfully addressing fear:


Begin by bringing your attention to the present moment, gently closing your eyes, and taking a few deep breaths. Allow your breath to anchor you in the here and now, grounding you in the present.


As you breathe in, visualize inhaling calmness and peace, and as you exhale, imagine releasing any tension or fear that resides within you. Let each breath be a reminder that you have the power to release fear and cultivate a sense of inner peace.


Now, with your eyes gently fluttering closed, turn your focus inward and acknowledge any sensations, thoughts, or emotions associated with fear. Notice where fear resides in your body and how it manifests. Allow yourself to be curious and compassionate, without judgment.


Take a moment to explore the worst-case scenario that fear presents. What thoughts and beliefs contribute to this scenario? By shining a light on these thoughts, you can gain clarity and recognize their validity or their distortion.


In this journey of self-discovery, extend kindness and compassion towards yourself. Remind yourself that fear is a natural part of being human and that you are not alone in experiencing it. Offer yourself soothing and comforting words, acknowledging your strength and resilience.


Let us now practice acceptance. Embrace fear as a messenger, here to teach you something. By accepting its presence, you create space for understanding and growth. Allow fear to be acknowledged and honored, knowing that it does not define you.


Throughout this process, engage in deep breathing exercises. Each breath becomes a tool to release fear and anchor yourself in the present moment. With each inhalation, invite calmness, and with each exhalation, let go of fear. Feel the sensation of the breath flowing through your body, grounding you in the present.


As you continue on this mindfulness journey, direct your attention to the resources available to you in the present moment. Practice gratitude for the support, love, and strength that surround you. Focus on positive intentions and affirmations that counteract fear, empowering you to move forward with confidence.


And as we conclude, take a moment to bow, honoring the goddess within you, recognizing the divine spark that resides in every mom. Know that you possess the strength, wisdom, and love to navigate through fear and embrace the path of holistic wellness. May the goddess in you see the goddess in others, fostering connection and compassion.

[Music]


Key point #4:

Fear can play a role in interrupting habits and patterns by creating a sense of discomfort or dissatisfaction with the status quo. When we become aware of certain habits or patterns that are not serving us well or holding us back, fear can act as a catalyst for change.


Here's how fear can help interrupt habits and patterns:


Fear can arise when we realize the negative consequences or outcomes associated with our current habits or patterns. Whether it's an unhealthy lifestyle choice, unproductive behaviors, or negative thought patterns, fear can help us become aware of the potential harm or limitations they pose. This awareness can motivate us to break free from those habits and patterns.


Fear can generate a sense of dissatisfaction or discomfort with the way things are. It can create a longing for something better or a desire for personal growth. This discomfort can push us to step out of our comfort zone and make changes to improve our lives.


Fear can serve as a catalyst for setting new goals that align with our desired changes. It can push us to envision a different future and develop a plan to break free from old habits and establish healthier ones. The fear of staying stuck in unfulfilling patterns can motivate us to take action towards creating a new and more positive direction.


Breaking habits and patterns often involves facing challenges and overcoming obstacles. Fear can provide the motivation to develop resilience and perseverance. It reminds us that change may not always be easy, but it is worth pursuing for our personal growth and well-being.


Fear can drive us to seek support from others who can help us interrupt our habits and patterns. This can include friends, family, or professionals who can provide guidance, encouragement, and accountability. Sharing our fears and goals with others can help us stay committed and motivated throughout the process.


Breaking habits and patterns often involves stepping into the unknown and embracing uncertainty. Fear can act as a guide, reminding us that growth and change often occur outside of our comfort zone. It encourages us to face the fear of the unknown and take calculated risks in order to interrupt old patterns and establish new, more positive ones.


Fear can be a powerful driver for change, but it's important to approach it with self-compassion and patience. Breaking habits and patterns takes time and effort. By using fear as a catalyst and taking intentional steps towards change, you can interrupt old patterns and create new, healthier ones that align with your goals and aspirations.


[Music]


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[Music]


Key point #5:

Fear can become a block when it prevents us from taking necessary steps to make positive changes in our lives. It can act as a barrier that hinders progress and keeps us stuck in old habits or patterns. Fear can manifest in different ways at each stage of change, as described in the Transtheoretical Model of Change. Let's explore how fear can relate to each stage:


Precontemplation stage: In this stage, a person is not yet considering making any changes. Fear can contribute to resistance or denial, making it difficult for individuals to acknowledge the need for change. They may fear the unknown, potential failure, or the discomfort that change might bring.

Contemplation stage: In the contemplation stage, individuals are aware of the need for change and are considering taking action. However, fear can still play a role by creating uncertainty and self-doubt. They might fear the challenges and difficulties that come with change, leading to hesitation and indecision.

Preparation stage: During this stage, individuals are preparing themselves to take action. Fear can show up as anxiety or apprehension about the potential outcomes or the process of change. They may fear the sacrifices or adjustments they need to make, which can hold them back from fully committing to the change.


Action stage: In the action stage, individuals are actively implementing the desired changes. Fear can arise as they face new challenges and confront their old habits or patterns. Fear of failure or relapse can make it difficult to maintain motivation and perseverance. It's important to recognize fear as a normal part of the process and find ways to address and overcome it.

Maintenance stage: In the maintenance stage, individuals have successfully made the desired changes and are working on sustaining them. Fear can still linger in this stage, as individuals may worry about relapsing or losing progress. They might fear the possibility of slipping back into old habits or patterns, which can create anxiety and undermine their confidence.

Termination stage: In the termination stage, individuals have fully integrated the changes into their lives, and the old habits or patterns are no longer a threat. Fear may still arise occasionally, but it becomes less prominent as they gain confidence, trust in themselves, and experience the positive effects of their sustained change.

To overcome fear as a block, it's important to address and manage it throughout the stages of change. This can include acknowledging and exploring the specific fears, seeking support from others, practicing self-compassion, developing coping strategies, and focusing on the positive benefits of change. Gradually facing and challenging the fears can help individuals move forward and successfully navigate the stages of change.

Key point #6:

Getting past fear to curiosity and trusting yourself requires a gradual process of self-exploration, self-compassion, and personal growth. Here are some steps you can take:


Begin by acknowledging your fears and understanding where they come from. Reflect on past experiences or limiting beliefs that may have contributed to your fears. This self-awareness can help you gain clarity and perspective.


Shift your focus from fear to curiosity. Curiosity allows you to approach situations with an open mind and a sense of wonder. Ask yourself questions about what you're afraid of and why. Explore different perspectives and possibilities. Curiosity helps to expand your understanding and creates space for new insights and experiences.


Gradually expose yourself to situations that evoke fear, but in a manageable way. Start with small, low-risk challenges that push your boundaries slightly. As you experience success in these situations, it builds confidence and encourages you to take bigger steps forward.


Be kind to yourself throughout this process. Recognize that fear is a natural emotion and that it's okay to feel afraid. Treat yourself with compassion and understanding when facing your fears. Remind yourself that personal growth takes time and that it's okay to make mistakes along the way.


Surround yourself with supportive and encouraging people who believe in you. Seek guidance from mentors, friends, or professionals who can provide guidance and reassurance. Sharing your fears and aspirations with trusted individuals can help you gain different perspectives and receive the support you need.


Pay attention to any negative self-talk or self-doubt that may be fueling your fears. Replace those negative thoughts with positive affirmations and self-beliefs. Practice affirming statements that build confidence and trust in yourself. Remind yourself of your past achievements and strengths.


Celebrate each step you take towards curiosity and trusting yourself, no matter how small. Recognize and acknowledge your progress and the courage it takes to face your fears. If setbacks occur, view them as learning opportunities rather than failures. Extract lessons from those setbacks and use them to grow stronger and wiser.


Overcoming fear and cultivating curiosity and self-trust is a journey. It takes time and consistent effort. Be patient with yourself and embrace the process of self-discovery and personal growth. With persistence and self-compassion, you can gradually shift from fear to curiosity and develop a deep sense of trust in yourself.


Lifehack segment:

Welcome to the lifehack segment on the power of routines over the summer! Establishing a consistent routine can bring structure, productivity, and harmony to your family's summer days. Here are some tips for creating a balanced and flexible morning and evening routine, along with maintaining consistent wake and bedtimes for the whole family:


Design a morning routine that sets a positive tone for the day. Include activities such as stretching, personal hygiene, a healthy breakfast, and a few minutes of mindfulness or reflection. Keep it flexible to allow for variations in activities or special summer plans.


Ensure that everyone in the family maintains consistent bedtimes and wake-up times, even during the summer months. Consistent sleep schedules help regulate circadian rhythms (NIH defines them as physical, mental, and behavioral changes that follow a 24-hour cycle.) and promote better overall health and well-being.


Incorporate physical activity into your routine, especially during the summer when outdoor activities are abundant. Plan morning walks or bike rides together as a family or engage in other activities like swimming, hiking, or playing outdoor games.


Create a dedicated time for educational activities to prevent summer learning loss. Encourage reading, engage in educational games or puzzles, or explore creative projects. Incorporate learning opportunities in a fun and enjoyable way.


While routines are important, it's equally crucial to allow for relaxation and downtime. Schedule periods in the day for free play, relaxation, or pursuing individual hobbies and interests. This flexibility promotes creativity and reduces stress.


Establish an evening routine that helps wind down the day and prepares everyone for a good night's sleep. Include activities like reading together, journaling, or engaging in calming activities such as gentle stretching or listening to soft music.


Create a rule for the whole family to limit screen time, especially before bedtime. The blue light emitted by electronic devices can disrupt sleep patterns. Encourage relaxation activities instead, like reading a book or engaging in conversation. You can take it a step further like we do in our house and close curtains and turn down lights an hour before bedtime.


Incorporate regular meal and snack times into your routine. This ensures that everyone gets proper nutrition and helps maintain stable energy levels throughout the day. Consider involving family members in meal planning and preparation as a shared activity.


While routines provide structure, it's essential to remain adaptable and open to spontaneous summer adventures. Be willing to adjust the routine when needed to accommodate outings, events, or unexpected opportunities. It keeps things fun!


Discuss the routine with your family members and involve them in the decision-making process. Encourage open communication, listen to their preferences, and make adjustments accordingly. Having a sense of ownership over the routine increases motivation and adherence.


The goal of establishing a routine is to create a balanced and enjoyable summer for the whole family. Flexibility is key, so feel free to adjust and modify the routine as needed to suit your family's unique needs and circumstances. Enjoy the power of routines and have a fantastic summer!



Key point #7:

If you trust yourself but still have fear about moving forward with your goals, it's important to address and work through that fear. Here are some steps you can take:


Take some time to reflect on the specific reasons or concerns that are causing fear in relation to your goals. Is it fear of failure, fear of the unknown, fear of judgment from others, or something else? Identifying the source of your fear can help you better understand it and develop strategies to overcome it.


Fear often stems from limiting beliefs or negative self-talk. Examine the beliefs that may be holding you back and question their validity. Are these beliefs based on facts or are they assumptions or self-imposed limitations? Replace negative beliefs with positive, empowering ones that support your goals and capabilities.


Sometimes fear can arise when goals feel overwhelming or unattainable. Break down your goals into smaller, manageable steps. This allows you to focus on one step at a time, which can alleviate some of the fear and create a sense of progress and achievement.


Surround yourself with a supportive network of friends, family, or mentors who can offer encouragement and guidance. Share your fears and concerns with them, and seek their insights and advice. Sometimes, having someone to bounce ideas off of or provide reassurance can help ease fear and provide the confidence needed to move forward.


Moving forward with your goals often involves taking risks. However, it's important to evaluate and manage those risks. Consider the potential benefits and rewards of pursuing your goals, and weigh them against the perceived risks. Taking calculated risks, rather than avoiding them altogether, can help you make progress while still being mindful of potential challenges.


Adopt a growth mindset, which is the belief that your abilities and skills can be developed through effort and learning. Embracing a growth mindset helps you view failures or setbacks as opportunities for growth and learning. It allows you to see fear as a natural part of the process and encourages you to persevere despite it.


Sometimes, the best way to overcome fear is to take action anyway. Start with small, manageable steps towards your goals, and gradually build momentum. As you take action and see progress, your confidence will grow, and fear will lose its grip on you.


Fear is a normal emotion, and it's natural to feel it when pursuing meaningful goals. Trusting yourself means acknowledging your fears and having confidence in your ability to navigate through them. With persistence, courage, and self-belief, you can move forward with your goals and overcome the fear that accompanies them.


[Music]

Segment: Coaching Questions

Here are some coaching questions to help you ponder where you are and what you need to change throughout this week.


As a mom, what fears or doubts are currently holding you back from pursuing your personal goals or aspirations?

How might you use fear as a positive force in your life to motivate you, rather than allowing it to hinder your progress?

What specific steps can you take to interrupt old habits and patterns that no longer serve you and align them with your goals?

In what ways can you incorporate mindfulness practices into your daily routine to navigate fear with clarity and compassion?

What limiting beliefs do you hold about yourself and your abilities as a mom? How can you challenge and reframe those beliefs to empower yourself?

What strategies or support systems can you put in place to help you move past fear and make progress on your goals?


How can you cultivate curiosity and a sense of adventure in the face of fear, encouraging yourself to explore new possibilities and experiences?


What self-compassionate practices can you implement when fear arises, reminding yourself that fear is a normal part of the growth process and that you are capable of navigating through it?


How can you create a summer routine that promotes holistic wellness for yourself and your family, incorporating elements of mindfulness, self-care, and goal-setting?

How can you cultivate a deep sense of self-trust as a mom, recognizing your innate strength and intuition to make choices that align with your values and the well-being of your family?

[Music]


CLOSING REMARKS & EPISODE SUMMARY

Episode summary:

Thank you for joining us on this episode of the "Wellness in Every Season" podcast. We hope that our discussions on fear, goal setting, and the power of routines have provided valuable insights and inspiration on your wellness journey. Remember, fear can be a positive force that keeps us safe and motivated, and by embracing it, we can achieve our aspirations and dreams.


Throughout this episode, we explored the role of fear in interrupting habits and patterns, and we learned how to use fear to our advantage by cultivating curiosity and self-trust. By recognizing and addressing limiting beliefs, we can break free from self-imposed boundaries and make progress on our goals.


We encourage you to continue practicing mindfulness as a tool to navigate fear, acknowledge its presence, and release its grip. By incorporating holistic wellness practices into your daily life, you can nurture your mind, body, and soul. Remember, self-care and self-compassion are vital on this journey, so be kind to yourself as you explore new possibilities and embrace personal growth.


We would love for you to subscribe to our podcast and join our community of like-minded moms who care about holistic health. Please share this episode with other moms who could benefit from our discussions. Together, let's create a supportive network of empowered moms on a path to wellness. Thank you for tuning in, and we look forward to sharing more valuable insights with you in future episodes.


Outro:

Thank you for joining us on this week's refreshing wellness discussion. I'm Autumn Carter, your guide through the seasons of motherhood, and I hope you found inspiration and valuable insights during our time together.


If you resonated with the topics we explored today and want to continue your wellness journey, I invite you to follow me on Instagram at MomsWellnessinEverySeason. There, you'll discover a wealth of ongoing wellness tips specifically curated for moms like you.


Sharing our podcast with others is an act of caring, and I invite you to spread the word by sharing, subscribing, and leaving a review wherever you enjoy your podcasts. Your support is deeply valuable to us and enables us to reach more mothers who are seeking transformation and empowerment.


If you have a specific topic you'd like us to cover in more detail or if you're interested in a free coaching consultation, don't hesitate to reach out. You can send me a direct message on Instagram or visit my website, wellnessineveryseason.com, to send an email. I'm here to support you on your wellness journey.


Thank you again for being a part of our vibrant community. I'm genuinely excited to connect with you, hear your stories, and continue this important discussion in the weeks to come.


Until next time, remember to prioritize your well-being, embrace every season with grace, and always strive for wellness in every aspect of your motherhood journey. Take care, and I can't wait to catch up with you soon.


[Music]


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