Sarah Wyland

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How to Live with Health Anxiety

12/18/2020 By Sarah Wyland

18 Dec

“How to live with health anxiety” was a frequent Google search of mine earlier this summer. There were a lot of definitions about what health anxiety is and a lot of recommendations to see a therapist, but there wasn’t much about how to live with health anxiety from people who actually had health anxiety. The very few articles I found from actual people living with health anxiety were far more beneficial. 

Here’s my story and how I learned to live with health anxiety. 

I was convinced I had melanoma. 

I noticed a few moles, Googled melanoma, and decided I did, in fact, have melanoma. I called several dermatologists in the area searching for an appointment that wasn’t two or three months into the future because I had melanoma and needed to be treated right away. I got in on a cancellation, waltzed into the office a few days later, and told the doctor my suspicions. She smiled and politely said “let me be the doctor.” 

She took her fancy light scope thing, scanned my body, and let me know beyond a shadow of a doubt that my moles are normal and, humble brag here, I have “perfect skin.” A little sun damage on my shoulders from the Great Sunburn of 2008, but otherwise? “Flawless.” Her words, not mine. 

Deep down, I knew I didn’t have skin cancer, melanoma or otherwise. I have had those six moles since forever and they look just like they always have. There wasn’t any real reason to worry. The doctor didn’t even recommend skin checks every year, but every other year. Yet I saw the moles, obsessively Googled, and was convinced I was dying until told otherwise. 

That’s how health anxiety works. 

According to my therapist, health anxiety can be a form of OCD. It certainly plays out like that for me. I stayed awake until nearly 2am googling melanoma on a Friday night. I lost an hour on Monday afternoon doing the same. I kept checking and checking and checking again, using new phrases, just in case I missed something. Some people with health anxiety may obsessively check for breast lumps or swollen lymph nodes. They may scan their bodies daily for a change in an existing mole or a new mole.  I Google.

It’s as annoying as it sounds. 

I have the unique ability to sort of step outside of myself. I can see myself losing it down the google wormhole, but I’ve felt powerless to stop it. I needed the hit that googling my symptoms would give me. 

I have general anxiety that I’ve managed well for years. The kidney stone that showed up in June triggered my health anxiety. It was a perfect storm, given the COVID of 2020 when anxiety was already high and life was derailed. I found myself questioning my doctor, wondering if she missed something, if I really had kidney cancer or pancreatic cancer or or or or. Never mind the perfect CT (minus the stone) or the clear ultrasound or the clear chest x-rays (five of them total).

I got over the kidney stone just in time for h.pylori and a probable ulcer to come roaring in at the end of August. Want to really go down the rabbit hole? Google stomachaches. 

Between my soaring general anxiety and rampant health anxiety, I started seeing a therapist. Together, we tried several techniques to combat both general anxiety and my health anxiety. Here’s what works for me: 

Judge and Jury. 

This is my go-to. I work in fact. It took awhile for that to become clear to me, but it shouldn’t have – I’ve always liked facts. And so, when my health anxiety is ramping up, I play “Judge and Jury.” I make my case and then argue the facts for and against it. I play both prosecutor and defense attorney. So with my moles, I presented the facts: 

  • I have a few moles. 
  • I’ve had several clear scans and blood tests in the last few months.
  • My moles haven’t changed. 
  • They don’t itch or ooze. 
  • I don’t have a family history of melanoma. 

Facts on paper say I don’t have melanoma and I try to rest in that until someone – a doctor with far more expertise than me – tells me otherwise.

Worry on a Schedule 

When it was 2am and I was still scrolling Google results on my phone, I realized I was way down the rabbit hole. My therapist, aware that my enneagram 3 nature lends itself to planning and schedules, suggested I give myself an allotted amount of time to worry. So after that 2am spiral, that’s what I did. I gave myself 10 minutes to google the scary things and then I had to stop for an allotted amount of time. I made that time period four hours. At the end of that four hours, I could google for 10 minutes or not. Whenever I implement “worry on a schedule,’ I tend to not need to go back to googling. It feels structured and like I have some control. That’s what I need when I’m in the grips of it – control.

Breath Work

Square breathing is a go-to move for me. I can do it sitting down, out walking, lying down… I breathe in for four seconds, hold for four, breathe out for four, hold for four, repeat. Sometimes I might change it up and breathe in for seven seconds, hold for six, breathe out for five. I also work to pull in air through my nose and out through my mouth. Focusing on my breathing gives my brain something else to pay attention to, and it helps calm my nervous system.

Distraction 

Sometimes, I just need to distract myself. I need to get off my couch, away from my laptop and iPhone, and do just about anything other than sit there and search for scary terms to pinpoint whatever is wrong with me. For me, that tends to need to be something active. I’ll go for a walk, workout, clean my apartment, run errands – anything that might get my mind away from moles or stomachaches or kidney stones. 

Grace

My therapist often says “be kind to yourself.” I struggle with this sometimes, but as I’ve progressed through therapy and learning how to manage my anxiety, both general and health, I’ve learned that sometimes I just need to “feel the feels.” That may look like tapping out of life for a few hours, going to bed early, or taking a hot shower. It may even look like ugly crying on my couch. I always feel better when I give myself grace and let myself to feel whatever I’m feeling. 

Living with health anxiety isn’t a picnic. It comes in waves. I may go months upon months without so much as a niggle. I may go on a few month run like I did over the summer. That’s usually how it works with me – I have no signs of it for a long time, only to crash and burn. It’s a wave that crests and falls. I’m currently riding out the fall and hoping it lasts for a long while. In this case, it was brought on by actual health issues that were overall minor, but my mind decided to blow up into big, scary things.

I’m no expert on living with health anxiety. What works for me may not work for you. But I do understand being absolutely convinced that you have some sort of horrific disease, that you’re going to die of said disease. I get the frantic googling, the fear in the doctor’s office, the anxiety of waiting for tests results. I get wondering if your doctor was wrong and she missed something, if she should have ordered this other test or checked this other thing.

Living with health anxiety isn’t fun. But it can be managed. While the above techniques work for me, there are so many I tried that didn’t. I cannot recommend talking to a therapist enough if you’re struggling. Your doctor, too, can be a source of comfort, if you’re able to be vulnerable.

And finally, acknowledge it. People who suffer from health anxiety are often told “just stop googling things” or “it’s all in your head.” It’s not all in your head and it’s not easy to just turn off the urge to google or check for new bumps and lumps. You’re not “going crazy.” You’re experiencing a very real thing. Don’t allow others who may not understand to dismiss it.

Again, I’m not expert. But I do understand and my inbox is always open.

I am not a medical professional. Please speak to a qualified professional if you are struggling with your mental health or have concerns about your physical well-being. 

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12/18/2020 |

posted in: Wellness | tagged as: Anxiety, Health Anxiety

About Sarah Wyland

Sarah Wyland is an ACE-certified personal trainer and nutrition coach, and a barre instructor. She enjoys strength training, encouraging women, and food. She's a coffee drinker, dog mama, and Tennessee Vol.

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sarahwyland

Sarah Wyland | Life Aligned
**Double tap if your quarantine wardrobe has been **Double tap if your quarantine wardrobe has been leggings and big sweatshirts**⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Same girl, same.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I decided to hell with it and went all out just to run errands last weekend and it was brilliant. Beach waves, red lipstick, real clothes. I felt like a brand new woman.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We fall into a routine the easy way of doing things. It's easy to roll out of bed, commute to the living room, and put on a Zoom-appropriate shirt just before the first meeting of the day kicks off. We get comfortable with easy. But the good stuff rarely comes from easy.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
One of my favorite parts of coaching are the women who go from "I HATE the gym" to "I look forward to my workouts!" or "I hate vegetables" to "My plate is so colorful!" They stop taking the easy way out (skipping the gym, grabbing McDonald's on the way home) and start doing things that might be a little harder or take a little longer but make them feel damned good in the end.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Where are you taking the easy way out? What's it getting you? What if you tried something a little bit harder? Would it take a little longer? But would it be worth it?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I've got 3 spots left for 1:1 coaching for January. Apply through the link in my bio or DM me for more info! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#mindset #mindsetwork #mindsetcoach #livinglifealigned #lifealigned #deepwork #therapy #selflove #selfloveclub  #selfcare #healthandwellness #powerofshe #shapesquad #strongwomen #stronglikeme #brunchsohard #beachbabe #changeyourbody #changeyourmind #bodylove #bodypositivity #fitness #fitsPRO #femalecoach #dogmomAF #girlsgonestrong #getstrong #babeswholift
An uncle of an ex-boyfriend once told me "you have An uncle of an ex-boyfriend once told me "you have to be happy with yourself before you can be happy with someone else." I was barely 20, suffering through my first real heartbreak, and thought he was full of crap.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Turns out, he knew what he was talking about.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Internal work, the deep work, is hard work. Going to the gym, eating well, drinking enough water, and getting eight hours of sleep each night is easy compared to digging deep and learning why you do the things you do, why you are the way you are. Our internal forces drive us, and they don't always lead us in the right direction. If you're not right on the inside, your outside will reflect it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We're good at hiding our internal messes. We're tied together with a smile, showing up to our lives like we're expected to, no matter the turmoil going on just below the surface. But that outside you're reflecting to the rest of the world may not be the outside you truly want. You may not want your flashy job or your seemingly perfect relationship. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Figure out your insides. Do the work. Go to therapy. Journal. Meditate. Pray. Pull tarot cards. Going on a life-changing retreat. Whatever you need to do to access your internal life and get to work on healing it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Eckhart is right. So is my ex-boyfriend's uncle. You've got to be right on the inside - be happy with yourself - to be happy on the outside.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Dig in. Do the work.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Your future self with thank you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#mindset #mindsetwork #mindsetcoach #livinglifealigned #lifealigned #deepwork #therapy #selflove #selfloveclub #manifestation #thoughtsbecomethings #ontheblog #newontheblog #blogpost #therapysession #selfcare #blogger #healthandwellness #powerofshe #shapesquad #strongwomen #stronglikeme #qotd #quoteoftheday #lifequotes #quotestoliveby #eckharttolle #selfacceptance #internalwork
Real Talk Time: I haven't been inside a gym in a m Real Talk Time: I haven't been inside a gym in a month. Bit of a surprise, coming from a fitness coach, no?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Between moving and being in a city where gyms are closed, I haven't been able to workout the way I want to. Do I like it? No. But it is what it is. I'm still moving my body with daily walks and yoga sessions thanks to the @downdogyoga app. It's not what I want - I want to lift weights - but it's what I've got right now.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Plus, my fitness "wants" are changing. I could go to a CrossFit gym and workout outside, but I'm finding I want to train "old school." I want to just LIFT. I want to do the programming I write for my clients and hop on bike in a spin class on occasion. Going all out in a CrossFit class isn't holding the same appeal to me as it did a year ago.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
All of this to say, we change.  Our fitness goals change. Our workout preferences change. I've gone through a barre phase. A powerlifting phase. CrossFit. Oly lifting. Back to CrossFit. Now I'm trending back to the powerlifting days without the emphasis on competing. I want to be strong enough for day-to-day activities and yes, recomp my body. I don't have the same desire to do burpees for time.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Have your fitness preferences changed? How are you working out right now? Tell me in the comments! And if you are a client of mine on one of the at home bodyweight workout programs - yes, I've done a few of your workouts. I hear you - they ain't easy! But they're so good... ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#mindset #mindsetwork #mindsetcoach #livinglifealigned #lifealigned #deepwork #therapy #selflove #selfloveclub  #selfcare #healthandwellness #powerofshe #shapesquad #strongwomen #stronglikeme #brunchsohard #beachbabe #changeyourbody #changeyourmind #bodylove #bodypositivity #fitness #fitsPRO #femalecoach #dogmomAF #girlsgonestrong #getstrong #babeswholift
Yesterday, I scrapped my long to-do list and:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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▪️Hiked Runyon Canyon⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Filled my fridge with fresh fruit and veggies⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Finished up Empire Bling on Netflix (can I be friends with Anna? I like treasures too...)⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Soaked in a tub with a @lushcosmetics bath bomb while listening to @taylorswift’s evermore' album and reading⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Went to bed early to finish reading said book⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It was heavenly.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As an Enneagram 3, it's hard for me to tap out and take care of my mental health when there is so much to DO. Especially when a lot of those "to-dos" are things I LOVE (like coaching and writing!). But taking time out for one's self is too important to not do. After a month of upheaval - moving across the country ain't for the faint of heart - I needed a day to just be. And that was yesterday. Today, as I sit down to tackle that to-do list, I'm in an entirely different headspace and the work I do will show that.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I encourage you to take a day. A full day. Any day. Use that entire day to do the things you love, the things you want to do, the things that bring you joy. Take care of yourself first. You can't pour from an empty cup. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#mindset #mindsetwork #mindsetcoach #livinglifealigned #lifealigned #deepwork #therapy #selflove #selfloveclub #manifestation #thoughtsbecomethings #ontheblog #newontheblog #blogpost #therapysession #selfcare #blogger #healthandwellness #powerofshe #shapesquad #strongwomen #stronglikeme #thesanctuarychallenge #selflovesunday #stronglikeme #runyoncanyon #california #californiadraeming #hiking
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sarahwyland

Sarah Wyland | Life Aligned
**Double tap if your quarantine wardrobe has been **Double tap if your quarantine wardrobe has been leggings and big sweatshirts**⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Same girl, same.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I decided to hell with it and went all out just to run errands last weekend and it was brilliant. Beach waves, red lipstick, real clothes. I felt like a brand new woman.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We fall into a routine the easy way of doing things. It's easy to roll out of bed, commute to the living room, and put on a Zoom-appropriate shirt just before the first meeting of the day kicks off. We get comfortable with easy. But the good stuff rarely comes from easy.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
One of my favorite parts of coaching are the women who go from "I HATE the gym" to "I look forward to my workouts!" or "I hate vegetables" to "My plate is so colorful!" They stop taking the easy way out (skipping the gym, grabbing McDonald's on the way home) and start doing things that might be a little harder or take a little longer but make them feel damned good in the end.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Where are you taking the easy way out? What's it getting you? What if you tried something a little bit harder? Would it take a little longer? But would it be worth it?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I've got 3 spots left for 1:1 coaching for January. Apply through the link in my bio or DM me for more info! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#mindset #mindsetwork #mindsetcoach #livinglifealigned #lifealigned #deepwork #therapy #selflove #selfloveclub  #selfcare #healthandwellness #powerofshe #shapesquad #strongwomen #stronglikeme #brunchsohard #beachbabe #changeyourbody #changeyourmind #bodylove #bodypositivity #fitness #fitsPRO #femalecoach #dogmomAF #girlsgonestrong #getstrong #babeswholift
An uncle of an ex-boyfriend once told me "you have An uncle of an ex-boyfriend once told me "you have to be happy with yourself before you can be happy with someone else." I was barely 20, suffering through my first real heartbreak, and thought he was full of crap.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Turns out, he knew what he was talking about.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Internal work, the deep work, is hard work. Going to the gym, eating well, drinking enough water, and getting eight hours of sleep each night is easy compared to digging deep and learning why you do the things you do, why you are the way you are. Our internal forces drive us, and they don't always lead us in the right direction. If you're not right on the inside, your outside will reflect it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We're good at hiding our internal messes. We're tied together with a smile, showing up to our lives like we're expected to, no matter the turmoil going on just below the surface. But that outside you're reflecting to the rest of the world may not be the outside you truly want. You may not want your flashy job or your seemingly perfect relationship. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Figure out your insides. Do the work. Go to therapy. Journal. Meditate. Pray. Pull tarot cards. Going on a life-changing retreat. Whatever you need to do to access your internal life and get to work on healing it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Eckhart is right. So is my ex-boyfriend's uncle. You've got to be right on the inside - be happy with yourself - to be happy on the outside.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Dig in. Do the work.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your future self with thank you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#mindset #mindsetwork #mindsetcoach #livinglifealigned #lifealigned #deepwork #therapy #selflove #selfloveclub #manifestation #thoughtsbecomethings #ontheblog #newontheblog #blogpost #therapysession #selfcare #blogger #healthandwellness #powerofshe #shapesquad #strongwomen #stronglikeme #qotd #quoteoftheday #lifequotes #quotestoliveby #eckharttolle #selfacceptance #internalwork
Real Talk Time: I haven't been inside a gym in a m Real Talk Time: I haven't been inside a gym in a month. Bit of a surprise, coming from a fitness coach, no?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Between moving and being in a city where gyms are closed, I haven't been able to workout the way I want to. Do I like it? No. But it is what it is. I'm still moving my body with daily walks and yoga sessions thanks to the @downdogyoga app. It's not what I want - I want to lift weights - but it's what I've got right now.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Plus, my fitness "wants" are changing. I could go to a CrossFit gym and workout outside, but I'm finding I want to train "old school." I want to just LIFT. I want to do the programming I write for my clients and hop on bike in a spin class on occasion. Going all out in a CrossFit class isn't holding the same appeal to me as it did a year ago.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
All of this to say, we change.  Our fitness goals change. Our workout preferences change. I've gone through a barre phase. A powerlifting phase. CrossFit. Oly lifting. Back to CrossFit. Now I'm trending back to the powerlifting days without the emphasis on competing. I want to be strong enough for day-to-day activities and yes, recomp my body. I don't have the same desire to do burpees for time.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Have your fitness preferences changed? How are you working out right now? Tell me in the comments! And if you are a client of mine on one of the at home bodyweight workout programs - yes, I've done a few of your workouts. I hear you - they ain't easy! But they're so good... ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#mindset #mindsetwork #mindsetcoach #livinglifealigned #lifealigned #deepwork #therapy #selflove #selfloveclub  #selfcare #healthandwellness #powerofshe #shapesquad #strongwomen #stronglikeme #brunchsohard #beachbabe #changeyourbody #changeyourmind #bodylove #bodypositivity #fitness #fitsPRO #femalecoach #dogmomAF #girlsgonestrong #getstrong #babeswholift
Yesterday, I scrapped my long to-do list and:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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▪️Hiked Runyon Canyon⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Filled my fridge with fresh fruit and veggies⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Finished up Empire Bling on Netflix (can I be friends with Anna? I like treasures too...)⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Soaked in a tub with a @lushcosmetics bath bomb while listening to @taylorswift’s evermore' album and reading⠀⠀⠀⠀⠀⠀⠀⠀⠀
▪️Went to bed early to finish reading said book⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It was heavenly.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As an Enneagram 3, it's hard for me to tap out and take care of my mental health when there is so much to DO. Especially when a lot of those "to-dos" are things I LOVE (like coaching and writing!). But taking time out for one's self is too important to not do. After a month of upheaval - moving across the country ain't for the faint of heart - I needed a day to just be. And that was yesterday. Today, as I sit down to tackle that to-do list, I'm in an entirely different headspace and the work I do will show that.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I encourage you to take a day. A full day. Any day. Use that entire day to do the things you love, the things you want to do, the things that bring you joy. Take care of yourself first. You can't pour from an empty cup. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#mindset #mindsetwork #mindsetcoach #livinglifealigned #lifealigned #deepwork #therapy #selflove #selfloveclub #manifestation #thoughtsbecomethings #ontheblog #newontheblog #blogpost #therapysession #selfcare #blogger #healthandwellness #powerofshe #shapesquad #strongwomen #stronglikeme #thesanctuarychallenge #selflovesunday #stronglikeme #runyoncanyon #california #californiadraeming #hiking
Know that saying "magic happens when you step outs Know that saying "magic happens when you step outside of your comfort zone"? It's true. Step out of it today. See what happens.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I just opened up a few more 1:1 coaching spots - a holistic approach to health, nutrition, fitness, and mindset. Step out of your comfort zone and DM me for more info. ❤️

📸: @yoimpeyton

#mindset #mindsetwork #mindsetcoach #livinglifealigned #lifealigned #deepwork #therapy #selflove #selfloveclub #manifestation #thougtsbecomethings #ontheblog #newontheblog #blogpost #therapysession #selfcare #blogger #healthandwellness #powerofshe #shapesquad #strongwomen #stronglikeme #california #californiadreaming #newportbeach
[SAVE THIS POST] MEAL PREP TIPS: 3 Ways to Meal Pr [SAVE THIS POST] MEAL PREP TIPS: 3 Ways to Meal Prep Without Losing Your Mind
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Clients ask for meal prep tips all the time. At the end of the day, it's about finding a system that works best for your lifestyle. In general though, there are three ways to meal prep without losing your mind:
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(swipe for more details!)
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1) Pick 3 - Choose 3 meals (breakfast, lunch, dinner) and snacks for the week, prep them ahead of time, and have them in the fridge to grab and go throughout the week. This is a great option for those who don't mind eating the meals a few days in a row.
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2) Batch - Pick your proteins, veggies, and starches, take a few hours to prepare everything for the week, and mix and match meals throughout the week ahead. This is a good option for those who want both ease and variety. 
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3) Prepare - If you like to cook, save time by prepping your ingredients ahead of time. Chop your veggies, marinate your meats, etc., maybe even pop a meal in the freezer. When you're ready to cook, everything is prepared and ready! This works well for those who enjoy being in the kitchen.
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Meal prep doesn't have to be overwhelming. Play around in the kitchen, figure out a method that works for you. maybe even log a few "go to" recipes. There truly is no right or wrong way.
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What's your best meal prep tip?
I'm about to blow your mind.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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 Where your energy goes, your reality follows.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I discovered this idea about a dozen years ago and it changed my life. Call it Law of Attraction or call it hustle, but the idea is the same: where you put your focus, your reality unfolds.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Think about it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You decide it's time for a new job. It becomes a dominant thought. You daydream about the role you want while you churn away at your desk of your current job. You browse LinkedIn and Indeed for your dream job at every opportunity. You put time and effort into polishing your resume and cover letter. You. Want. A. New. Job.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And then you get one. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You focused on it. You put your energy there. You took action. You made it your reality. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It can also go like this:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You’re having a crap day. You woke up late, didn’t have time to dry your hair, spilled coffee all over yourself in the car, hit traffic, was late for work, the deli got your lunch order wrong… You spend your day waiting for the next crap thing to happen.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You’re focusing on the bad. You’re expecting it. And it keeps on coming. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Where your energy goes, your reality follows. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You get what you think about. You get it because that's where your energy is focused.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I want you to try something today. Think of a car. Any car. A Mustang. A Jaguar. A Corvette. Just pick one. Give it a color. I’m going with a white Range Rover.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Now, spend a few minutes thinking about that car. Google photos of it. Visualize yourself driving it. Once you’ve done that, notice how many of these cars you see in the next few days.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Let me know how it goes.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Remember - where your focus goes, your reality goes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’m about to see a lot of white Range Rovers.
First Monday in Los Angeles. First day of spring s First Monday in Los Angeles. First day of spring semester. First day with a couple of new 1:1 coaching clients. I like this Monday.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What's good about your Monday?
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