How Nicola became calm, clear headed and in control and still is over 9 months later

How Nicola became calm, clear headed and in control and still is over 9 months later

And still is over 9 months later

Struggling to get through your to-do list and clearly see exactly what you need to do without drowning in overwhelm?

Nicola was.

But not anymore!

Nicola’s story is one I’d bet my bottom dollar you totally relate to.

A business owner who was drowning in everything she had to do, found simple & easy tasks too hard, and riddled with health issues with her energy, gut and skin.

But not only was her business and clients being impacted, so were her relationships and zest for life.

But within 8 weeks, she was so much calmer, clear headed, energised and most importantly, feeling happy and connected to the people who mattered most to her.

More importantly, she still feels this way, 7 months AFTER our 1:1 Frazzled to Free healing journey ended.

She’s getting through more to-do’s, being more productive, doing things daily that are nourishing to her soul AND has time left over at the end of the day to do whatever her heart desires. #worklifegoals

Let’s jump in.

P.S. If you’re after results just like Nicola, then Frazzled to Free has swapped it’s name to the 1:1 Healing Journey (since your health involves so much more than just frazzle!). You can see if it’s the right fit for you with a free 45 min chinwag with me: click here to book.

    P.S. If you’re ready to get your healing journey started, then click here to book in a free 45 minute Health + Happiness Blueprint call and let’s figure out exactly what your root causes are and what you need to do to feel like your healthy, happy + magical self again!

    My 3-step healing formula

    My 3-step healing formula

    From frazzled, overwhelmed & drained to calm, clear & free

    Do you ever wonder how on earth you can work/run a business without feeling overwhelmed, scattered or highly strung? Then this episode is a bucket of rainbow goodness for you!

    There’s a simple 3 step healing formula I used on myself and now with countless clients that will take you from feeling stressed, highly strung, drained & brain foggy to calm, clear, energised & happy AF – long term.

    And it’s simpler than you think.

    In today’s episode we dive into each step of the healing process:

    • Step 1: Feel good ASAP – jumpstart your hormones
    • Step 2: Reset your nervous system
    • Step 3: Reset your health (aka. address the root causes)

    Do step 1, 2 and 3 and you’ll be feeling super calm, clear, energised & happy – long term! Even when life throws you those horrible lemony curveballs.

    Let’s jump in.

      P.S. If you’re ready to get your healing journey started, then click here to book in a free 45 minute Health + Happiness Blueprint call and let’s figure out exactly what your root causes are and what you need to do to feel like your healthy, happy + magical self again!

      The red flags that your stress hormones are outta whack

      The red flags that your stress hormones are outta whack

      especially if you don’t *feel* stressed

      Just because you don’t *feel* stressed, doesn’t mean your body isn’t battling high stress hormones.

      These stress hormones are impacting your gut, skin, immunity, happiness and energy.

      Feeling overwhelmed, scattered or highly strung are just the mental symptoms of stress.

      You may no longer *feel* them because your mind has learnt to adapt and cope with this way of thinking (hello perfectionists and overachievers)…but it doesn’t mean the stress hormones turn off.

      Those stress hormones are still raging at an all time high in your body and impacting all aspects of your body and health.

      So how can you tell when your stress hormones are too high, if you don’t mentally feel stressed?

      Well luckily for you, your body will give you physical symptoms to let you know it’s under some serious stress hormone pressure.

        Check where you and your health are sitting on the free quiz: the Struggling to Thriving scale.

        Overwhelmed & scatter-brained from the moment you wake up?

        Overwhelmed & scatter-brained from the moment you wake up?

        This routine is for you

        Are you currently waking up and your mind’s instantly churning with all the things you need to do?

        Maybe you’re feeling scatter-brained and overwhelmed trying to juggle it all?

        If you’re thinking “Holy smokes, THAT’S ME!”, then the routine in todays episode is for you.

        This routine is super simple, but an absolute gamechanger which has helped myself and countless clients switch off after work, be present with loved ones without work thoughts creeping in, get phenomenal sleep and quieten the mind in the morning before work starts.

        If you’re ready for a mind that’s blissfully calm, quiet and in control – then tuck your knickers in because this routine is going to sweep you off your feet.

        Let’s jump in!

        P.S. If you’re ready to get your healing journey started, then click here to book in a free 45 minute Health + Happiness Blueprint call and let’s figure out exactly what your root causes are and what you need to do to feel like your healthy, happy + magical self again!

        From Exhausted To Energised: My Naturopath Method

        From Exhausted To Energised: My Naturopath Method

        What on earth is a naturopath and how can they help me go from exhausted to energised?

        You’re not the only one who’s wondering and I’m glad you asked.

        When you’re exhausted, your body is screaming out SOS to save it before it crashes.

        When you’re exhausted, cortisol comes to the rescue to keep you afloat…but that’s at a great cost and causes issues such as feeling overwhelmed, scattered, irritable, flustered, stressed, brain foggy, WHICH THEN makes you more tired.

        Nasty cycle, right?

        But fear not, because getting you out of this pickle is my jam.

        I can help reduce your stress and overwhelm in hours, boost your energy in days and increase your motivation in weeks.

        Feeling exhausted and on the verge of burnout is not an *expected* way of life just because you own and run a business.

        You can have a phenomenal work-life balance where you feel energetic, calm and motivated everyday.

        Let me show you how in today’s podcast episode.

        Listen now by pressing play below or on your fav podcast platform.

        Let’s start with the beginning, what the heck is a naturopath?

        Now, I’ll be the first to admit, I’d never seen a naturopath and I didn’t even know what they were until I started studying my degree in naturopathy.

        I know a naturopath is a term or a person that people generally don’t know. Don’t know what we are or what we do. So to give you a little background, a naturopath is kind of like a nutritionist, but we also do herbs. A naturopathy degree is a four year degree where we cover diet, nutrition, lifestyle, counselling but we also do herbal medicine. So it’s a holistic approach encompassing your entire health overall from the mind and the body.

        This holistic approach that naturopathy uses, focuses on supporting the root cause of why you feel tired or stressed or anxious or overwhelmed so that you get long term relief from feeling this way and can get your body working as optimally as possible long term. Naturopathy doesn’t just give you a bandaid approach and sends you off on your merry way.

        Plus, naturopathy has the added benefit of using herbs to get you really quick results too. This is especially brilliant for overwhelm and exhaustion so you’re feeling calmer, clearer and energetic quickly and can feel like a human being again so you can keep working on your business and enjoy your life at the same time without needing to take a month long vacation just to get some energy back.

        Because of this reason, naturopaths have a lot in their toolkit to support overwhelm, exhaustion and burnout.

        Because burnout is your mind and body’s response to reaching its limit where it has no more to give. No more energy to give. No more motivation and no more oomph. When your body reaches this point, you’ll feel overwhelmed, exhausted, anxious and drained like you’ve just hit the wall and have no more to give.

        These symptoms, which collectively represent burnout, is because biochemically, your body can’t sustain you or your energy any longer.

        It’s not your mindset where you’re giving up or thinking negatively. It’s not the fact you need motivating to get your oomph back for your energy to come back. Burnout is where biochemically, your body’s reserves have been depleted. Your body has no more to give.

        Your body’s reserves need replenishing. And only once your body is replenished, can your energy, motivation and calm come back.

        This is where naturopathy works phenomenally well. Because it focuses and supports those biochemical responses that have happened in your body really really well. Naturopathy can use nutrition, lifestyle support and herbal medicine to replenish your bodys reserves.

        Naturopathy can replenish your body so that your body has the capacity and ability to work like it’s supposed to. It can support your adrenals, it can support your nervous system and your brain and your gut and everything so that you will feel energized again, so that you’ll be feeling calmer, be thinking clearly and easily, and not be feeling stressed, overwhelmed or anxious.

        With all the tools in my toolkit as a naturopath, I’ve found following this four prong approach has worked wonders for my clients to help them ditch their overwhelm and exhaustion for clarity, calm, energy and motivation.

        It works phenomenally well and quickly so you don’t have to take time off from your business or your life but can create a really amazing work-life balance that fills you with passion and inspiration and drive everyday.

        What is this four pronged approach?


        Prong 1: bandaid support

        The first prong, and the one I find is critical to feeling energetic and clear again, is bandaid support.

        Now we know how to look after our bodies. We know we should eat better, sleep better and relax more for our bodies to work.

        But when you’re burnt out and you’re drained and flat, you need to feel better now. Not in 4 to 6 months time when that good food and good sleep eventually replenishes your body. You have a business to run. You have a life to live, a family to be with and friends to connect with. You don’t have the luxury of taking 4 months off to feel like a human being again.

        And this is where bandaid support is incredibly beneficial.

        We need you feeling energized, we need you feeling motivated and we need you feeling calm and happier. As soon as physically possible.

        This bandaid support comes in through use of particular nutrients like magnesium, zinc and B vitamins and specific herbs for particular symptoms like herbs that reduce your overwhelm, herbs that help you feel calm instead or anxious or stressed or herbs that make you feel energised and motivated rather than feeling flat and exhausted.

        One particular group of herbs that are vital for burnout, are adaptogens.

        Herbs that have an adaptogen action, work on your adrenals to rebalance your cortisol levels. So cortisol is your stress hormone and the hormone which plays a really big role in making you feel overwhelmed, brain foggy and fatigued. So, depending if you’ve got low or high cortisol or if your cortisol rhythm is totally out, adaptogen herbs balance your cortisol levels back to where they’re supposed to be for optimal health.

        Adaptogens help to reduce your perception of stress. So, for example if you spilt your coffee, and you’re burnt out, stressed, overwhelmed, exhausted and easily irritable, spilling over coffee can feel like the worst thing in the world and it can make you suddenly snappy and irritated and really frustrated and pissed off. But adaptogens work to reduce that perception of stress. So if you’re taking adaptogens and it’s balancing your cortisol, the next time you spill your coffee. It doesn’t feel like the end of the world. To be honest, it probably won’t faze you at all. It’ll just be like “oh damn, I’ll go make another”. That’s it.

        So herbs and specific nutrients work really well to balance your cortisol, and reduce your brain and adrenals perception of stress. So that you’re not feeling overwhelmed, chaotic, scattered and exhausted.

        These herbs are also beneficial to revitalize your energy levels back up so that you’re feeling energetic again. So that you can go from feeling drained and flat to suddenly having more energy, being able to make it throughout the day without needing to nap, not waking up dragging yourself out of bed and easily having more clarity in your brain rather than trying to think through a cloud of smoke and sludge.

        And these herbs can boost your dopamine levels to help you feel motivated quickly and give you the oomph to be productive and inspired and get work done easily. As well as herbs that help you to feel calmer and happier rather than anxious, antsy or hopeless, so you’re not feeling so scattered or overwhelmed.

        These herbs and nutrients are vital to give you the bandaid support you need to be able to carry on with your business and your life in an energetic, motivated and calm way so that overwhelm, exhaustion and burnout doesn’t have to stop you in your tracks.

        Because it’s super hard to try and eat better food or do work when you’re so tired you just want to close your eyes and nap.


        Prong 2: restore healthy habits

        The second prong is restoring healthy habits.

        Now that you’ve got bandaid support so you’ve got energy and you’re feeling calmer and you’ve got the space to be able to think easier and have clarity. It’s getting those everyday healthy habits back in place, that might have slipped from your priority list and everyday life.

        It’s these healthy habits that are essential to replenish your body to get you out of burnout and prevent burnout from happening again.

        These are things like…

        • Making sure you’re actually sleeping, and if you are sleeping, are you’re getting good quality sleep? So you’re not waking up during the night, or tossing and turning a lot.
        • Your eating habits. So are you eating regularly, what are you eating, your snacking and balancing your meals for optimal energy and health.
        • Self care and time out for your brain and for your soul that you can do regularly to keep your cortisol in check and low long term.

        It’s the daily healthy habits that are essential to re-energize and replenish your body’s reserves back to an optimal level and allow your body to cope on a day to day level without flatlining or getting depleted again.


        Prong 3: lifestyle routine

        The third prong is lifestyle. Looking at your lifestyle and seeing if you’ve created a life that nurtures, energises and uplifts you, or a lifestyle that depletes, drains and overwhelms you.

        Have you asked yourself…

        • What kind of business you want? Not just a business, but how many days and hours you want to work? What kind of work you want to do or what you’d want to delegate?
        • What kind of life do you want? How much free time? What relationships and what are they like? What hobbies? What wake up and sleep times?

        And are all these answers a far off whimsical dream, or have you set things in place to make that lifestyle – your business and your life – a reality? Are you living that life?

        For example, if you only want to work 9 to 5 in your job – are you doing that, or are you working from 7am to 1am everyday, including the weekends?

        This third prong is so important to realise what lifestyle you want and what lifestyle will nurture and replenish your health naturally so it makes you feel energised and calm. Rather than constantly living a life where it’s depleting you and resulting in overwhelm, exhaustion and burnout unless you take an extended holiday regularly.

        There is a lifestyle where your business and your personal life can fuel and replenish your body and mind, rather than drain you.


        Prong 4: mindset

        And then the fourth prong is mindset.

        This isn’t just mindset in terms of your mindset around your business, or if you think you’re gonna succeed.

        It’s the nitty gritties of your mindset.

        • Is your mindset currently creating calm, abundance and energy?
        • Or are you currently in a thinking pattern and a mindset pattern that drains you, promotes overwhelm and promotes feeling scattered and anxious?

        For example what’s your current attitude towards business?

        That if you hustle, hit the ground running and work hard your business will be successful?

        While this mindset may propel you forward at a fast trajectory in your business, it’s also a one-way ticket to exhaustion and burnout. This mindset keeps pushing you forward and encourages you to work hard, which depletes your body’s energy reserves and your cortisol goes up. It’s the perfect cocktail to feel exhausted, overwhelmed and stressed. Especially when all that hustle isn’t giving you the results you want – you often end up just hustling harder believing success is just around the corner.

        Another mindset that drains you is believing things have to be perfect before you put it out into the world.

        You may be working on a new program or a free ebook to use as a lead magnet, but you end up spending hours on it because you want it to be perfect before making it available. Because you may believe no one will buy it or sign up for it if it’s not perfect. If the colours don’t gel well, if the writing isn’t spot-on and if the design isn’t super appealing to the eye.

        So you work on it and work on it and work on it for days, but because you can’t quite get it perfect, you delay making it available or you never actually end up putting it out into the world.

        This mindset around your product needing to be perfect drains your reserves because you spend so long working on it that you end up doing longer days trying to finish it plus complete everything else on your to-do list which leaves you mentally exhausted. And it amps up your anxiety and overwhelm because you worry it’s gonna be a total flop and failure.

        Having a mindset that energises, calms and motivates you is crucial to avoid burnout.


        As a naturopath, I use a holistic whole picture approach that gets you out of exhaustion and burnout and prevents it coming back.

        Prong 1: bandaid support – I can make you feel better, quick.

        We’ll reduce your anxiety and your stress within hours, we can boost your energy within days, and we can boost your motivation and your productivity within weeks, so that you can start feeling like a human being again to be able to run your business and live your life without needing a 4 month holiday.

        Prong 2: restore your healthy habits so we can sustain your health so that your health will always provide you energy, calm and motivation, even when that bandaid support is gone. Your healthy habits are the foundations to preventing burnout long term.

        Prong 3: figure out if you have a lifestyle that nurtures you. So it energises you, promotes  calm and productivity rather than drain you and leave you feeling exhausted, scattered and overwhelmed.

        Prong 4: if you’ve got a mindset that nurtures you leaving you having clarity and feeling energized, motivated, and calm, or is your mindset currently draining you and make you feel anxious, scattered and overwhelmed.

        These four prongs replenish your body and give you energy, motivation and calm so you can continue to create, grow and scale your business and make the life of your dreams a reality.

        As a naturopath, I use this four prong approach to…
        • Give you the energy and the productivity to create a business where you’re working minimal hours, but you’re still earning bucket loads of profit.
        • A work life balance where you’re not doubting yourself and feeling overwhelm with everything you need to do.
        • A life where you’re spending the weekends, and week nights, not working but actually spending them with your partner, friends and family and not feeling guilty that you should be doing work.
        • Where you have the freedom to do anything you want – go on holiday, go to any event or activity you want and your business will continue to be super successful and profitable.

        Naturopath’s have so many tools up their sleeves to quickly get you out of burnout, get you feeling amazing and prevent burnout from creeping back in in the future.

        Because the truth is, just because you own and run a business doesn’t mean you should be feeling drained, exhausted and overwhelmed all the time.

        P.S. If you’re ready to get your healing journey started, then click here to book in a free 45 minute Health + Happiness Blueprint call and let’s figure out exactly what your root causes are and what you need to do to feel like your healthy, happy + magical self again!

        3 Easy Hacks To Reduce Overwhelm

        3 Easy Hacks To Reduce Overwhelm

        What do you do when you’re feeling overwhelmed and scattered?

        I used to shut down, go find a snack, watch TV or procrastinate by changing the colours on my Canva graphics 50 times.

        That helped calm my mind down in the moment, but as soon as I started working on the important stuff again, I’d be right back on that train heading straight to *Overwhelm Central*.

        Now, I ditch overwhelm as quick as you can say tim-buck-two using these 3 hacks.

        Listen now on your fav podcast platform or read the blog below.

        Hack #1: slow belly breaths
        1. Place your hand on your belly and another on your heart
        2. Breathe in through your nose for 4 seconds feeling your belly rise
        3. Hold for 3-4 seconds
        4. Slowly breathe out through your nose for 6-8 seconds
        5. Hold for 2-3 seconds
        6. Repeat 10x

        By breathing into your belly you’re activating your diaphragm rather than using your shoulders and neck to breathe and that long exhale switches your body into parasympathetic mode (aka. rest and digest mode).

        This gets you out of sympathetic mode where your…

        • breathing is shallow
        • head is spiralling
        • body is flooded with antsy cortisol which is making you feel scattered and overwhelmed.

        Having that long exhale switches you back into the calming parasympathetic mode where your cortisol is lower and you have more clarity in your mind to be able to rationalise and think clearly without the haze of stress, panic and overwhelm overshadowing everything.

        So have 10 long exhale belly breathes, focusing on your belly rising, to switch you into parasympathetic mode so you can feel calmer and have more clarity.


        Hack #2: Distract yourself for 20 minutes

        Literally, step away from your work and go distract yourself for 20 minutes . Put the washing out, make a snack, even lie on your bed.

        After 20 minutes, come back to your work and you’ll notice your head is clearer, your more in control and way more productive.

        This is because your brain can only handle and process information for 52 minutes before it’s at full capacity. Before your brain gets so full that it starts to feel tired and scattered and overwhelmed.

        After 52 minutes, your brain will naturally start to daydream and you’ll catch yourself procrastinating with other mindless tasks or scrolling on social media. Which usually makes you feel stressed and you try to rush back into work.

        After 52 minutes of working, relax for 16-20 minutes.

        Go away and empty your brain, give it a breather so it doesn’t feel like it’s trying to hold on to all these different ideas at once, but it can actually stop and process what its absorbed and done in the last hour or since your last break. Once it’s processed the past 52 minutes worth of information, it’ll be clearer, calmer and you’ll be able to rationalise and think much easier – reducing your overwhelm.

        The best way to do this is to set a little reminder every 90 minutes on your phone or laptop to tell you to have a break so you can get into your work and run over if you’re on a roll, but still get your 16-20 minute break in. You’ll be so much more productive, get so much more done, and your brain will feel calmer and clearer.


        Hack #3: find the solution.
        STEP ONE

        Brain dump every thought you currently have onto a piece of paper or a blank work document.

        If you’re generally feeling overwhelmed and you’re not sure why…

        • Brain dump every single thought that passes your head in a 20 minute time period. Doesn’t matter if it’s tasks you need to do, reminders you need to set or how you’re currently feeling. Jot it all down.

        Or if you’re feeling overwhelmed about a specific task…

        • Write down every thought and step you need to do for that task.

        Basically, every single thought that pops up, write it down. Try to completely empty your head so your brain isn’t trying to hold onto all these thoughts and reminders and to-do’s. Because when you transfer the thought from your head and into written form, your brain can let go of that thought. When you keep repeating that process, your brain gets clearer and clearer.

        Experts state the mind thinks between 60,000-80,000 thoughts a day.

        That’s 41-55 thoughts a minute. But most of these are useless thoughts or constant reminders, so clearing out the fluff and emptying these thoughts from your mind can reduce how many thoughts you have per hour, leaving your brain less overwhelmed and scattered and full.

        So get all your current thoughts written down about a specific task that’s making you feel overwhelmed or in general so that they’re physically in front of you.


        STEP TWO

        Choose the thought or task that’s the most important to do right now.

        My favourite way to do this is a method my coach taught me about the blocked hose analogy.

        • Imagine you’ve got a hose and it’s blocked in various locations.
        • You need to unblock at the end closest to the water tap so the water can progress further up the hose.
        • You need to start with the task that will get the water moving the most. The one task you can do right now that will give you the most benefit and get you closer to where you want to be.

        If you get this one task done, you’ll have unblocked one aspect of the hose and will be making progress and have made the biggest step in the right direction.

        Rather than trying to stop the overwhelm by doing everything at once, starting 10 different jobs but only doing 5% of them and procrastinating with the easier tasks that make no difference at all.

        Like changing the colour scheme on your social media posts or choosing a new font for your website.

        These tasks won’t be unblocking the hose and will leave you still feeling overwhelmed and stressed with everything that needs to be done. Especially because you’re not making big progress when you alter your colours or change your fonts, even thought you will naturally gravitate towards doing them because they’re easy and mindless.

        Brain dump all your thoughts, then look at everything you’ve written down and choose the one task that is the most important to do right now.

        The one task that’s the first step to unblocking your hose and will allow you to make progress to achieve your big goal.


        P.S. If you’re ready to get your healing journey started, then click here to book in a free 45 minute Health + Happiness Blueprint call and let’s figure out exactly what your root causes are and what you need to do to feel like your healthy, happy + magical self again!

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