Hello Reader!
This week we're diving into the latest in working through anxiety, stopping negative self-talk, and where to go to add the most up-to-date skills to your resume. We survived the heat wave with our barely-working AC and I'm ready to get moving in this cooler weather!
Feel
After reading The Body Keeps the Score by Bessel van der Kolk, a natural progression is to Anxiety RX by Dr. Russell Kennedy. A medical doctor who's battled anxiety his entire life, Dr. Kennedy goes deeper than trying to reason his way out of anxiety. He proposes that all anxiety starts in the body with alarm, mostly in unresolved alarm from childhood but any trauma can trigger this alarm. He has created steps for first recognizing and dealing with the alarm in your body and then moving on to the thoughts that keep the alarm going.
- Awareness - We must first become aware of the alarm in our body and specifically where it's coming from: tightness in our chest, stress in our abdomen, pain in our upper back, etc.
- Breathing - Dr. Kennedy uses breathing to ground us in our body, giving us a chance to truly feel what it's trying to tell us
- Compassion - This is changing how we connect with ourselves and our thoughts. We learn to be kinder to ourselves to quell the alarm going off since childhood for some of us.
Starting with the ABCs, Dr. Kennedy moves onto real-life examples of how untreated anxiety shows up in our lives and relationships. This book is a must-read for anyone who has dealt with chronic anxiety and is finally ready to take the steps to stop managing it and actually heal from it. You can also learn more from Dr. Kennedy's podcast and YouTube channel where he breaks down the concepts into smaller increments.
Change
One of the ways our alarm and anxiety teach us to protect ourselves is through negative self-talk. We form protective patterns that originally try to prevent us from getting hurt but in the long run, stop us from living our lives to the fullest potential.
I explore How to Stop Negative Self-Talk in my latest blog post. In order to stop negative self-talk, you need to break a thinking pattern that you've probably had for years. Instead of fighting your negative self-talk (which amplifies it) or faking positivity (which your brain rejects), I've discovered a shift that happens when we use bilateral stimulation to transform protective patterns at their source.
Check out how to stop negative self-talk in 3 minutes here!
Build
A lot of my clients are pivoting in their careers. Some are going from wealth management to a nonprofit sector they are more passionate about. Some are starting their own business. And others just want to move up in their current careers.
Now more than ever, learning on your own is a great way to show initiative and add new skills to your resume. One place to start is with professional associations in your sector. But those can be hard to get into without the right experience.
This is when I turn to LinkedIn Learning and Coursera. LinkedIn Learning comes free with LinkedIn Premium. So if you're already paying for it in your job search, check out what they have available in the area you want to go into. Their courses are perfect for specific skills like advanced Excel, SEO, or emerging work technologies in AI.
Coursera is for more in-depth learning. I've been getting my specialization in HR at the University of Minnesota from their platform. They have more robust programming from universities all over the world, mostly self-paced with videos from their top professors at a fraction of the cost of what it would be to go back to school.
So if you're curious about another career path, you can do a free trial of either. And Coursera is having a sale 50% off sale until the end of June if you're interested in a larger program or learning throughout the year.
Thank you for taking the time to read! Please share with a friend to help the Feel Change Build newsletter grow. More women need to know they can not only feel better but go after what they really want!
Have a lovely day! - Kate
PS - I still have room in my 90-Second Dual Awareness emotional processing course:
Emotional Intelligence for Women Who Don't Have Time for Overwhelming Emotions
You've been told you're "too emotional." Too sensitive. Too much.
Here's what they didn't tell you: Your emotions only last 90 seconds in your body. Everything after that? You're choosing it.
Based on Harvard neuroscientist Dr. Jill Bolte Taylor's groundbreaking research, this free 7-day email course teaches you the science-backed method that changes everything—how to feel any emotion fully without drowning in it, process it completely without suppressing it, and move forward without dragging it behind you.
Transform how you process feelings using dual-awareness techniques that work in real time:
- Process rage while making dinner (without anyone knowing)
- Transform anxiety between meetings (in 90 seconds flat)
- Release guilt before it ruins your sleep (every single night)
- Stay functional while feeling (crucial for working women)
No meditation retreats. No toxic positivity. No apologizing for having feelings. Just brain science that fits in your actual life—during meetings, while parenting, in traffic.
By day 5, you'll have the exact method used by hundreds of professional women to break free from hours-long emotional spirals and build resilience that actually lasts.
Feel without apology. Process without drama. Move forward without baggage.
You're not too emotional. You just haven't been taught how to work WITH your neurobiology instead of against it.
Start Monday. Feel different by Friday.
Free. Practical. Revolutionary.
feelChangeBUILD.com
