Podcast Episode 361: 5 minute Rescue Plan: Emergency Rescue Relief for Moms About to Lose it Transcripts

Please note: Transcripts for the No Guilt Mom Podcast were created using AI. As a result, there may be some minor errors.

Brie Tucker (00:02.35)

I was brought to tears by a spreadsheet yesterday.

JoAnn Crohn (0:06.838)

I felt that.

Brie Tucker (0:08.550)

I just sat at my desk and just cried for like a good 10 minutes. And it wasn’t just the spreadsheet. The spreadsheet was the tipping point of the day.

JoAnn Crohn (0:18.100)

Welcome to the No Guilt Mom podcast. I’m your host, Joanne Crohn, joined here by the brilliant Bree Tucker.

Brie Tucker (0:25.750)

Hello, hello, how are you? Brilliant! Brilliant! Is that a comment on my sparkling personality?

JoAnn Crohn (00:33.838)

Always, always, really end your sparkling intelligence.

Brie Tucker (0:39.300)

There is a few people that would disagree with that. Mainly my teens. They think that I do not have knowledge to share, but I appreciate it.

JoAnn Crohn (0:48.550)

They agree with it down deep in the depths of their soul that they cannot reach because they are teenagers.

Brie Tucker (0:54.850)

When they become 30, it’ll come back out and they’ll be like, my God, Mom wasn’t an idiot.

JoAnn Crohn (1:02.400)

It’s bound to happen. It happened to us with our parents too. We have a lot more compassion for them now that we have to actually raise these little beings than we did when we were one of those little beings. Our foresight was not strong for kids about what’s coming up in the future.

Brie Tucker (01:17.934)

No! We thought we knew everything just like they do. And it’s so funny, like the other day you were sharing with me, you’d sent me a text about a moment that had been very hard with you and your teen. later you were like, I just have to remind myself, they don’t have a fully formed frontal lobe. They don’t have a fully formed frontal lobe.

JoAnn Crohn (1:37.000)

Exactly. That’s actually like a little preview of what you could expect in today’s episode because this is National Stress Awareness Month, April, and we wanted to give you some rescue plan strategies to use when you’re about to frickin’ lose it. Like, Bri and I are ready to frickin’ lose it on a daily basis, so we’re gonna share some of our stories. say.

Brie Tucker (02:02.150)

That’s a daily struggle for me. as a matter of fact, I’m drinking my coffee with some wishful 

thinking.

You got that for me. Yeah. You got this for me. I remember my first Halloween. I carried it out everywhere. like, I like drinking this out of this cup and just staring people down.

JoAnn Crohn (02:26.392)

I’m also drinking out of a cup you got for me. So there we go. There we go guys. You guys could be like, they’re so cute. So we’re going to give you some of our best stress techniques that we use to calm down. If you’re a mom who feels like you cannot control your emotions in the situation, you just erupted, then you feel sorry about it afterward. This is an episode for you because we also have a little freebie for you at the end where we’re going to give you like

JoAnn Crohn (02:55.554)

this mom’s stress toolkit is full of 10 additional techniques that you could put in your toolbox. So stay tuned for that and let’s get on with the show.

JoAnn Crohn (03:08.428)

You want mom life to be easier. That’s our goal too. Our mission is to raise more self-sufficient and independent kids, and we’re going to have fun doing it. We’re going to help you delegate and step back. Each episode, we’ll tackle strategies for positive discipline, making our kids more responsible and making our lives better in the process. Welcome to the No Guilt Mom podcast.

JoAnn Crohn (03:40.6)

So Brie, I just got off a coaching call in our balance community. And I love these coaching calls, first of all, because they are filled with our members who just love and support each other like the whole way through. It’s none of those like, you should try this. You should try this. It’s always like, I’m there too.  This is really, really hard. Yeah. But it all goes to kind of illustrate the unique stress load that moms carry because

We not only have stress from our jobs, but we also have this emotional stress in our houses where we’re trying to help other people deal with their emotions as well as dealing with our own emotions, which could be extremely, extremely difficult. I mean, the emotional stress alone, like takes me down. What about you?

Brie Tucker (04:32.850)

God, yes. And you’re going to laugh about this. I was brought to tears by a spreadsheet yesterday.

I just sat at my desk and just cried for like a good 10 minutes. I was just like…

I did it!

It was just like yeah, yeah, and it wasn’t just the spreadsheet the spreadsheet was the tipping point of the day But it was just yeah Yeah, you never know sometimes what it is is going to be that tipping point. That’s gonna make you feel like you’re gonna break Yeah, and in that case, I’d rather be brought to tears than scream, but had I had somebody next to me, I probably would have yelled

So because that’s my initial reaction. Yeah, it wasn’t what I needed what I needed was a good cry Everything else out, but yeah

JoAnn Crohn (05:26.500)

Well, a good cry. Glad the spreadsheet could give you a good cry, I was the one who made you do this spreadsheet.

I don’t know!

Brie Tucker (05:36.012)

The spreadsheet not working though wasn’t your fault? That’s the thing that was pissing me off was just that yeah, like the things that we can’t control that cause us stress and I could have screamed and yelled at the computer program that was causing the issue, but it wouldn’t have helped.

Yeah.

JoAnn Crohn (05:54.996)

Yeah. But I mean, it’s all like that stress response at like Mona Delahook talks about the body budget, which I refer to all the time, because I think it’s such a great metaphor, where if you have all of these things happening to you throughout the entire day, and you had you had a day Brie, like your tag just becomes full, but not in a good way, more like a garbage can is ready to overflow kind of way. And that last step was just the explosion.

Brie Tucker (06:22.300)

Yes. Yes. It literally was. I’m like, normally I go with like the fact that my cup was like empty, but I think at that point, yes, it was just a overflow of crap. Overflow of crappy things that just made it to where my stress level was done. It was done. I had nothing left in me.

JoAnn Crohn (06:41.260)

It needed the physical release and your body gave it to you in the form of crying. My body usually gives it to me in the form of crying as well. I usually break down. mean, and it’s typically, gosh, the last time I did it, it was over a spreadsheet as well. Like my husband was sitting down with me to do a budget forecast for the company because like, really love his insight. He’s definitely very more analytical. He’s also removed from the emotion of the business. Like I am tied up in all the people. So I seek his advice on this stuff.

But he was getting too analytical. so much so like he’s like, you’re going to have to make some hard decisions. I’m like, okay, we’ve had enough here. We’ve had enough.

Brie Tucker (07:21.000)

for today. I embrace that we can do hard things, but there is a limit to the daily hard things that can be given.

JoAnn Crohn (07:30.668)

Yes. And like, I need time to process because I’m going to like break down crying here. So we’ve had enough and he’s like, okay. But yeah.

Brie Tucker (07:41.520)

On a much lower level, but same thing. Like I have to rely on my husband to help with that stuff. Okay, I’m sorry. This is so minimal, but it just makes me feel like so seen right now with what you just said. Our cupboards are covered in my kitchen. The glass, the drinking glass one is literate. Like things are pushed in there. And if you open the cabinet, you have to be careful to open it very slowly because otherwise things will fall out on you. There are so many.

I have tried to be it out and I can’t, I’m emotionally attached to everything. well that’s the cup that Audrey made at Girl Scout camp and that’s the plastic cup we got as a freebie when we went to our first such and such together. Like I cannot do it. I have to bring him in to help because he’s less emotionally attached.

JoAnn Crohn (08:26.700)

Yeah. The emotional attachment to stuff that is real.

Brie Tucker (08:31.420)

It happens with plastic cups and with finances.

JoAnn Crohn (08:35.126)

I don’t personally have it, but that’s only because my dad had it and I could see the stress that comes with keeping everything as well. I always think of that in my mind. I’m like, okay, no, we’re throwing this out. It’s going right now.

Brie Tucker (08:50.620)

You see, like everybody has that thing that like, you know, you have a story as to why your stress, why certain things trigger you. Yeah. It just, happens.

JoAnn Crohn (09:01.200)

It happens. Yeah. And there’s also like some symptoms that you can really be aware of that you’re going to hit your limit. There’s the physical symptoms, which is almost easier to pinpoint than the other two symptoms I’m going to talk about. First of all, because like I was also having this discussion with my husband and especially with guys, because guys aren’t taught to identify and name their emotions. Like it’s not just something they’re raised with.

Our society teaches girls how to do that and girls how to verbally assess things from a very, very young age, but guys do not. so guys also don’t tend to know what they’re feeling at times.

Brie Tucker (09:37.500)

Mm-hmm. And it is so frustrating.

JoAnn Crohn (09:39.816)

It is so frustrating, but they can sometimes notice the physical sensations when it’s brought to their attention. And so if you’re like this too, I mean, just see if you have any physical symptoms right now of stress. Like how’s your shoulders? Are they up at your ears? Like, could you release them a little bit and put them down? I mean, I just had to do that right now with myself because my shoulders are up here.

Brie Tucker (10:02.800)

My big one is clinching. And it’s the same thing. You’re talking about your shoulders, but and clinching can be in any which way, right? For me, the tall tale sign, I’ll be like, I’m clinching my jaw and I will do it all night long. I’m sleeping. I’ll do it during the day while I’m stressed out. Like it’s a hard thing to try to stop doing when you do it unconsciously. But do you ever? Uh, sorta.

safeguard?

I sort of have one. need to get one. I know, I know they’re expensive.

JoAnn Crohn (10:35.600)

They’re attached to your jaws attached to my grains.

Brie Tucker (10:40.098)

Yeah, I know. because I do get really bad headaches. I can turn into migraines from having prolonged periods of the clinching. And when I say prolonged periods, I mean, we’re talking like days upon days of like no relief. So yeah, I get it back pain. That’s another one. Right? Yeah.

JoAnn Crohn (11:00.400)

Energy Crash is actually one too, which is so interesting because, so I’m writing this book right now and I had a meeting with my book coach because we’re using selfpublishing.com and she basically said, had, it’s been, oh, it’s been a month since I met with her and I only have like 4,000 words written at that time. And she’s like, okay, well now you just gotta buckle down and do it Joanne. And so last night,

I went to my daughter who was in her room and I’m like, do you need company during homework or anything? And she looks at me, she’s 16 and she’s like, no. then she’s like, do you need company? And I’m like, yes, yes I do. And so I went in her room, I put in my headphones, I got like 1100 words out last night. after that I crashed.

Like.

all of that stress and stuff and all that anticipation because writing, like I enjoy it in the moment, but leading up to it, it stresses me out. Like all of those feelings of like doubt that you’re not good enough, that like all of the things, it just gets to me. So an energy crash is one of those physical symptoms as well. If you’re feeling that. There’s also mental symptoms and emotional symptoms. So like mental symptoms, like racing thoughts, cancer.

Brie Tucker (12:15.874)

Yeah.

JoAnn Crohn (12:23.448)

Focus. I don’t know, Brie, if we have any experience in this one. Catastrophizing.

Brie Tucker (12:31.554)

What? worried about the worst thing possible happening and trying to like hold every single plate up in the air while you’re juggling. Like yeah, dancing on a rolling ball. that’s yeah, I feel like that a lot. The racing thoughts. Yeah, can’t focus for sure. For sure.

JoAnn Crohn (12:50.300)

And then the emotional symptoms, snapping, tearfulness, numbness. feel like. Just focus on that right now. They’re all symptoms that you’re about to hit your limit. It’s the winning signs.

Brie Tucker (12:54.700)

We spoke about that.

Brie Tucker (13:02.71)

Yeah. Does this happen on a regular basis for me? Yes. Yes, it does. I’m able to see it right like that’s half the battle. That’s why we’re here talking about today. It’s

JoAnn Crohn (13:13.996)

That’s the first step, definitely. And right when we come back, we’re going to talk about why the traditional bubble bath just doesn’t work on these symptoms. And we’re going to give you some rescue techniques that do work on these symptoms. So we’ll get to that right after this.

So we talked about all of these symptoms that you might be experiencing when you’re about to hit your limit. So now let’s talk about what you could actually do about it when you find these symptoms happening. It’s interesting because me and my husband, talk a lot about stress and he feels very stressed by his job at all times. But I learned that he has things he does before stressful situations, such as one of the companies that he works with frequently at his job.

they tend to be one of those companies that is a cover your ass company where he has to structure presentations in a certain way to make sure that they allow first of all, they can ask questions, but he has to anticipate their questions so that they’re on the slide kind of thing. So it looks like it’s their idea. It’s very complicated, very stressful situation.

Brie Tucker (14:18.392)

Just hearing that is stressing me out.

JoAnn Crohn (14:23.296)

He’s a genius when it comes to that. He’s a genius. So he says that right before stressful meetings, he actually does breathing and meditating so that he doesn’t get too amped up and he can really stay in the moment and not get scared by their questions. And I was like, this is so interesting. So one of our first techniques is the four, seven, eight.

Brie Tucker (14:44.492)

Yes.

JoAnn Crohn (14:48.248)

breathing technique. And it’s actually a technique that my son heard about too, outside of me. One of those instances, Bree, where I tell him all the time about the benefits of breathing. He’s like, no, I can’t breathe. I can’t breathe. And then he wakes up one morning. He’s like, you know what really helped me last night, mom? I did this four, seven, eight thing and I fell right asleep. I’m like, really?

Brie Tucker (15:12.001)

was it on TikTok or Instagram? Wow, it’s so intelligent. I wish I knew that shit.

JoAnn Crohn (15:25.846)

if you’re listening to our podcast, and if you’re a frequent listener, you already know this. Even though we have the knowledge, it does not mean our kids listen to us. Like it doesn’t happen like that. So I want everyone to take a little comfort in that fact that if your kids don’t listen to you, you’re right where you need to be. Yeah, right where you need to be. So this four, seven, eight breathing technique. What it does is first of all, for me, it starts me breathing again.

because I’m a breath holder when I get stressed. My head gets, I feel lightheaded. My throat gets tight because I hold my breath. And so this interrupts that stress response in my nervous system. And it’s breathing in for four through your nose, holding it for seven, and then breathing out for eight. And I find that this calms me down in a way.

That is so helpful. Like I want to do it right now, because like you could hear like my voice right now. My voice is a little tight. It’s a little tight. So we’re going to breathe in for four. You ready? Here we go.

JoAnn Crohn (16:33.08)

Hold for seven.

JoAnn Crohn (16:38.83)

and then release out of your mouth for eight.

JoAnn Crohn (16:47.246)

See, it’s that release part that really like helps me relax. And I feel like my voice is a little lower tone. I would probably do that for a few more times to get it down even more. But I feel so much more relaxed, so much more in control and being able to process my thoughts. And it’s not that I even realized I was anxious or amped up before, but comparing the two, I’m like, there’s a difference.

Brie Tucker (17:14.401)

Okay, it’s funny you brought that up. first of all, my whole family, like myself and my kids, we’ve all been through therapy. And I, again, you guys, if you listen to this podcast, you know, we highly encourage therapy. I think it’s great. I think it’s like, it’s better than a day at the spa if you ask me, but that’s okay. And all of them has given all three of us breathing exercises. And it’s funny because you hear it and you know it and it comes to you in different spots in your life as well.

For instance, we recently had a podcast sponsor, Lumen, which is a device and an app that helps you with measuring your metabolic, where you’re at. I was really excited to try it for help me out with my menopause stuff. The whole reason I’m bringing this up, it’s not an ad for Lumen necessarily, but hey, there is a link in our, go to our sponsors. But I have found that that little device, because we have to do the same thing with that device when it’s measuring our breath. We have to breathe in.

It’s slightly different. think it’s like we breathe in for four, we hold six, yeah. Yeah, and then we breathe out for six. And it’s funny because you’re so focused on the breathing part because they give you this little ball that you have to follow on the app to make sure you’re breathing the right way. And it makes me do it. Because even when I’m trying to do the breathing by myself, my ADHD is like, what’s that sound there? Did I just see something move to the left of my eye? Where’s the dog?

All those things are going through my head while I’m trying to breathe. So like those little visual ticks and using my lumen has helped me with my breathing. I gotta tell ya.

JoAnn Crohn (18:47.982)

Breathing is so beneficial, it helps. So that’s the first technique we have for you, the 470 breathing reset. The second technique is the name five things, which I first learned from you.

Brie Tucker (19:00.001)

Yes, I love this one. So this was one that we got from my son’s therapist, Nate. And if I could remember Nate’s last name, I would tell you, but I can’t. Anyway, it’s a grounding exercise. And honestly, every single member of my family who has been through therapy for panic attacks, this is what they have you do. So for the grounding technique, you’re going to start with like, you’re going to try to take your five senses and you’re going to try to focus on them.

So the first one that I always focus on is what do I feel? like putting my feet on the ground, pushing myself into the seat that I’m at, standing up against a wall, whatever it is, like, so that I can like feel. So I’m feeling the solid, whatever. I don’t know, I’m losing my train of thought on this now. And then truly what do I see? I focus on one thing. You focus on like one thing and you’re looking at that one thing and that’s your vision, right?

and visual.

Brie Tucker (19:55.936)

Listen for a sound. If there are a million sounds going on, try to focus in on one. And if it’s a pretty quiet situation, like just trying to listen for what do you hear that’s going on around you or like your taste. If you can take a cool drink of water, that is awesome. I can tell you, cause I’ve done this in a million different scenarios. Cold water works best for me. Cause I can feel it in my mouth and I can feel it going down my throat, which just kind of helps me tune into that some more. If you don’t have any water.

I mean, it’s going to sound a little weird ish, but I mean, you just like salivate and swallow your spit. There you go. So you’ve got like your touch, your vision, your sound, your taste. I’m missing my fifth one. What’s my fifth one? There we go. Thank you. Smell like take in what is around you and what you can smell and then just being aware and

Smell? Smell!

You

Brie Tucker (20:49.324)

When we did it, the therapist would have us go through it a couple of times. So like if after doing all five, you’re still not feeling calm, start again and maybe like slightly move your position. Yeah. So that again, you’re bringing yourself back to checking through all five of your senses. And hopefully you won’t forget them like we just did.

JoAnn Crohn (21:07.852)

But even the process of trying to remember all your senses, it takes you out of that future forward thinking and anxiety loop and brings you back into the present. It does. It works that way as well. So we’ve just given you two, the 4-7-8 breathing reset and the name five things grounding exercise right after this break. We’re going to give you three additional more stress techniques you can use when you’re ready to blow right after this.

So Brie, this stress technique I use all the time. And we mentioned it as a little like Easter egg at the beginning of this episode, because it is the emergency phrase technique and it’s creating a personalized reset phrase to help you. Now these have been like also called mantras and I didn’t really go for that. In fact, I didn’t see the benefits of this phrase until I saw my friend Chelsea use it when we were teaching like 10 years ago. And

What she did is when we were in a classroom surrounded by a ton of yelling fifth graders and Chelsea, mean, God help her. She’s a kindergarten teacher now. She’s really experiencing it. They’re so different. The fifth graders are so different. And she was surrounded by fifth graders and she would stand there and be like, I’m on a beach.

Nervous.

JoAnn Crohn (22:23.788)

I’m on a beach, I’m on a beach. And she would picture herself on a beach to calm herself down. Now that kind of like visualization, it doesn’t usually work for me. But what does work for me is just to remind myself of like, facts. And the fact that I remind myself all the time when I’m dealing with my kids is they don’t have a fully developed frontal lobe. They don’t have a fully developed frontal lobe. They don’t have a fully developed frontal lobe. So it’s like,

I don’t need to stand here and argue with somebody who doesn’t have a fully developed frontal lobe. I can walk away, we can let the emotions cool down, and I can come back later.

Brie Tucker (23:01.850)

And I can also know that they don’t know what I know. That’s another thing sometimes. So not quite the same, but very similar. I remind myself of a time where I think I was especially bratty to my parents. When I was 16, 17, I had an outgoing, we’ll call her outgoing, spirited sister before me. So she had a lot of conflicts with my parents.

to a young kid, it seemed like she got away with a lot of stuff. So I tried it when I was 16, 17. Did not work out so well for me. I do like remember back to those times when my kids are giving me a lot of pushback, a lot of stress. And I’ll just be like, you know what? I was this way too. Yeah. This way too. And that helps for me when it’s my kids. When it’s, I can’t say the same for like my…

JoAnn Crohn (23:49.000)

That’s a good one.

Brie Tucker (23:57.002)

ex-husband or other things that piss me off. But for my kids, I can be like, yeah, yeah, this, this too shall pass.

JoAnn Crohn (24:06.100)

Yeah, I was going to mention the emergency phrase for mine. I can’t use it on adults because they have no excuse. They have a fully developed frontal lobe right over there.

Brie Tucker (24:14.200)

I know, right? I have to work on that one a little differently there. Actually with that one, just complain, I yell, and then I move on.

JoAnn Crohn (24:22.200)

My adult thing is I was like, either the ones I use as I’m like, okay, they’re feeling their emotions, this is gonna pass. That one helps a lot. And then another one that works, like with somebody in my family that we always argue with and we never see eye eye with, it’s just like, they’re not self aware. They haven’t put in this time to be self aware. They don’t know. They just don’t know. And that gives me little bit of compassion for them versus like they’re trying to do something intentionally to be malicious.

Brie Tucker (24:51.150)

Exactly. think that’s the thing is kind of like reminding yourself of their motivation.

JoAnn Crohn (24:58.444)

Yes, yeah, exactly.

Brie Tucker (25:00.720)

What’s the next one here?

JoAnn Crohn (25:03.444)

The next one is a physical reset method. And this is using any kind of physical change of body or movement to really reset yourself. So like, for instance, you’ve probably heard about the rubber band on the wrist kind of thing where you could just snap yourself immediately out of the moment. That doesn’t help me. That just pisses me off because…

Thanks

I’m still mad.

Brie Tucker (25:32.334)

Now I’m more mad at myself for it.

JoAnn Crohn (25:37.550)

Why do I have to get in the state that I had to snap myself with a rubber band? Why? Oh my God. But what does work for me is tapping. When I’m really, really anxious, I found that like I was just if I’m in the car and I’m like, Oh my gosh, I’m so anxious right now. I go to my heart, I put my hand on my heart and I just start tapping right here. Okay. And that repetitive movement really helps me just call

myself down and like take myself out of my worries and my body. So that helps a lot for me. Does any of help for you?

Brie Tucker (26:10.464)

Yes, actually. So in terms of a quick physical reset, I have two things that I do a lot and I’m basing them right now off of my everyday life. So most of my stress would happen in my house because that’s where I live and have my family and where I work as well. So I have two things I do. Number one, we’re in that point right now where it’s

actually pleasant to be outside in the desert. So if I can go outside in the sunshine and just sit out there and like let the sun hit my face and I just kind of like the ground. I actually know it’s not kind of like that. I do like half of the grounding. I do like half of my senses. I listen to the sounds. I feel the sun in my face. That helps. My other one. My other one is an audio one. This is my go to reset song. Okay. Got to see if it’s going to let us play it on on the mic. Ready? Okay. All right.

Brie Tucker (27:12.862)

I cannot sit still so like people are watching this on YouTube. I’m dancing, baby. Whatever you do, don’t put that blame on

You blame it on me!

I mean honestly if you were pissed off and in a bad mood you cannot be in a bad mood listening to blame it on the ring you just yeah Unless us your Millie Vanilli who like lost your Grammys, but other than that

Yeah.

JoAnn Crohn (27:36.11)

Unless you didn’t really sing, playbid all the way in the end. And you lip-sync the entire song.

Brie Tucker (27:43.600)

I’m not kidding. That is my reset song. That is what I do when I am like super stressed out because even no matter how pissed off I am, I’ll still like at least bop the shoulders.

That’s like me that’s pissing me off. It’s the rain!

JoAnn Crohn (28:01.11)

So. I like for Pitbull. Any Pitbull song. I like go like this. Like they play Pitbull and Pilates and like we’re doing a hard thing and I’m like here going do do international do do.

Brie Tucker (28:12.500)

I was gonna say which one’s your favorite one?

JoAnn Crohn (28:17.550)

Right now it’s the most recent one he did with Bon Jovi. It’s my life. Yeah, he did a really yeah, it’s real good. I love it

Brie Tucker (28:24.482)

You’ll have to play that one for me. I haven’t heard that one.

JoAnn Crohn (28:27.850)

It’s a really, really good one. could actually… Okay, here it is. Wait, wait.

Brie Tucker (28:42.25)

yeah, I can hear the fist pump. What?

JoAnn Crohn (28:55.438)

And then he goes into a trip on this.

JoAnn Crohn (28:55.438)

You could be like, my gosh, it’s so amazing.

Brie Tucker (29:00.582)

Yeah, yeah, you know your Gen x

JoAnn Crohn (29:05.538)

Yes, definitely. So that’s a physical reset. And as you can tell, Bri and I use music a lot for some physical resets. So bring it in there, dance it out. Yeah. Dance it out. And then our last one is the two minute future self visualization. Now, this is something I use when I have a lot on my plate. I get so overwhelmed and I don’t want to do any of it. I don’t want to do any of it.

And I actually use a phrase to help visualize my first future self. It’s I’m doing something for future Joe. What could I do for future Joe that would make her life easier? And I did this just this morning with my laundry because we’re packing to go on a trip, me and my son. And I’m like, okay, future Joe really needs clean laundry and she won’t be stressed out and she won’t have this feeling in the pit of her stomach. She’ll actually be calm when this laundry is done. Okay, go to go put the laundry in the wash machine right now. Got it.

Brie Tucker (30:01.582)

I love that, I love loving our future selves. I will work on that one more. I think that that would help because I like to do, and you’ve heard us talk about on the podcast, but it’s a, it’s a joke between Joanne and me and actually all of my close loved ones. say that I’m on step 20 and yeah, step 20, two minute future self. She, she’s long gone in the past at step 20. So if I could bring it back to two minutes from now, what would future Brie want?

Brie Tucker (30:32.32)

Yeah, I think that would help a lot. I love that. I’m so glad we’re doing this episode. This is a new one for me. This is a new one for me. I’m going to definitely try this. It does help with that immediate shift.

JoAnn Crohn (30:44.100)

It helps with that immediate perspective shift because you’re not so much in the moment of my gosh I have so much to do but you’re like, this my life easier in the future. They’re good!

It’s decision future.

Brie Tucker (30:58.00)

Yeah, I have that thing. what is it called? We’re like, I paralyze. Yes. I like freeze like a deer in headlights when I have too many things going on. And I’m just like, can’t.

JoAnn Crohn (31:06.600)

Okay, yeah.

Brie Tucker (31:08.14)

Damn menopause, you’re making it worse than it normally is.

JoAnn Crohn (31:14.000)

So those are the five techniques we have for you today. It is the four, seven, eight breathing reset, the name five things, the emergency phrase, the physical reset and the two minute feature self. Now, what we want you to do is to pick one of these and go try it. Like just try it out and notice how you feel before and notice how you feel after. Let us know too. And if you want some more ideas on things to try,

Gosh, we have it for you. We have 10 more of these and all you need to do is go over to Instagram, go to NoGuiltMom and DM me the word stress kit. All one word, stress kit. And the little bot will start going and it’s gonna get you that list of emergency stress relievers that you could put in your toolkit as well.

Brie Tucker (32:05.950)

And if you find that music helps you, I would love to know what your soundtrack is because while I am very happy with Lament on the Rain, I’m sure I’m going to get sick of it one day. you know, the kid that eats peanut butter and jelly for every day for lunch for three years. I’m going to probably get sick of it. So I’m going to need more suggestions on stuff. And I would love to hear.

JoAnn Crohn (31:25.600)

And I also have to add that like these stress tools that you’re getting from us, they’re actually part of our balance program. And in that balance lesson, the anxiety management toolkit, I teach you how to analyze like your anxiety situations, like the past three situations that have caused you a lot of stress. And we look to see what your triggers are so that you could start using these stress techniques as early as you notice them. Because I have to tell you, the earlier you notice it in your stress cycle, the more effective they are.

Brie Tucker (32:54.67)

Yep. And if you need like a physical reminder of that, Rhee, who suffers from panic attacks, the more I keep going in the cycle, the harder it is to dig yourself out. So if you can figure it out right before, like if you could, like you said, see your triggers before they happen. It’s much easier to get that shift than when you’re 10 feet down the hole. So.

JoAnn Crohn (33:22.000)

Yes. So until next time, remember the best mom’s a happy mom. Take care of you. We’ll talk to you later.

Brie Tucker (33:26.970)

Thanks for stopping by.