308 episodes

Fran Excell is a success mindset mentor who helps business owners overcome stress and self sabotage, so they can get off the emotional rollercoaster, get back their time & feel more in control!

Fran draws on her training in Applied Neuroscience Coaching, NLP, EFT, Positive Psychology, Emotional Intelligence and other trauma informed mind body modalities, along with her own research and life experience to give you the tools to break through what’s holding you back and get out your own way by showing you how to let go of negative thinking, unconscious habits and limiting beliefs so you finally have the confidence and tools to fulfil your full potential and achieve anything YOU want to.

If you struggle with negativity, self-doubt, procrastination, lack of organisation, confidence or need some help just getting yourself to do those things you reeeeeally want to but just can’t seem to then this is the place for you!

"I’ve been where you are and through YEARS of tried and tested methods, years of studying and thousands of hours reading and working with clients I know how to turn things around and I know what works!

I'm going to help you find your positive pants so you can achieve anything you want! ;-)

I’ll come to you with a new episode every Monday and give you practical tips to improve your mindset for the positive and give you a deep understanding of why you do the things that you do.

I’ll keep it short enough to be snackable so you can implement into your life and business straight away...hey I get it you’re busy, I've got you covered!"

Head over to , https://www.franexcell.com/ follow @imfranexcell on Instagram or email hello@franexcell.com for more information.



MEDICAL DISCLAIMER
Any information or guidance we provide is not a substitute for the consultation, diagnosis, and/or medical treatment of your doctor or healthcare provider. You must not rely on any information or guidance we provide you with as an alternative to medical advice from your doctor or healthcare provide and we expressly disclaim all responsibility, and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered by you or any third party as a result of your reliance on any information or guidance we provide you with. If you have any specific questions or concerns about any medical matter, you should consult your doctor or healthcare provider as soon as possible. If you think you may be suffering from any medical condition, you should seek immediate medical attention from your healthcare provider. Do not delay seeking medical advice, disregard medical advice or discontinue medical treatment because of information or guidance we provide you with. Nothing in this disclaimer will limit or exclude any liability that may not be limited or excluded by applicable law.

Content Disclaimer
The information contained above is provided for information purposes only. The contents of this podcast/audio are not intended to amount to advice and you should not rely on any of the contents of this podcast/audio. Professional advice should be obtained before taking or refraining from taking any action as a result of the contents of this podcast/audio Fran Excell disclaims all liability and responsibility arising from any reliance placed on any of the contents of this podcast/audio.

The Positive Pants Podcast Fran Excell: Success Mindset Mentor For Business Owners.

    • Business
    • 4.7 • 68 Ratings

Fran Excell is a success mindset mentor who helps business owners overcome stress and self sabotage, so they can get off the emotional rollercoaster, get back their time & feel more in control!

Fran draws on her training in Applied Neuroscience Coaching, NLP, EFT, Positive Psychology, Emotional Intelligence and other trauma informed mind body modalities, along with her own research and life experience to give you the tools to break through what’s holding you back and get out your own way by showing you how to let go of negative thinking, unconscious habits and limiting beliefs so you finally have the confidence and tools to fulfil your full potential and achieve anything YOU want to.

If you struggle with negativity, self-doubt, procrastination, lack of organisation, confidence or need some help just getting yourself to do those things you reeeeeally want to but just can’t seem to then this is the place for you!

"I’ve been where you are and through YEARS of tried and tested methods, years of studying and thousands of hours reading and working with clients I know how to turn things around and I know what works!

I'm going to help you find your positive pants so you can achieve anything you want! ;-)

I’ll come to you with a new episode every Monday and give you practical tips to improve your mindset for the positive and give you a deep understanding of why you do the things that you do.

I’ll keep it short enough to be snackable so you can implement into your life and business straight away...hey I get it you’re busy, I've got you covered!"

Head over to , https://www.franexcell.com/ follow @imfranexcell on Instagram or email hello@franexcell.com for more information.



MEDICAL DISCLAIMER
Any information or guidance we provide is not a substitute for the consultation, diagnosis, and/or medical treatment of your doctor or healthcare provider. You must not rely on any information or guidance we provide you with as an alternative to medical advice from your doctor or healthcare provide and we expressly disclaim all responsibility, and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered by you or any third party as a result of your reliance on any information or guidance we provide you with. If you have any specific questions or concerns about any medical matter, you should consult your doctor or healthcare provider as soon as possible. If you think you may be suffering from any medical condition, you should seek immediate medical attention from your healthcare provider. Do not delay seeking medical advice, disregard medical advice or discontinue medical treatment because of information or guidance we provide you with. Nothing in this disclaimer will limit or exclude any liability that may not be limited or excluded by applicable law.

Content Disclaimer
The information contained above is provided for information purposes only. The contents of this podcast/audio are not intended to amount to advice and you should not rely on any of the contents of this podcast/audio. Professional advice should be obtained before taking or refraining from taking any action as a result of the contents of this podcast/audio Fran Excell disclaims all liability and responsibility arising from any reliance placed on any of the contents of this podcast/audio.

    What Would You Do Differently?

    What Would You Do Differently?

    Show note links:
    Download The Positive Pants Toolkit App for just £9.99 per month https://franexcell.com/positive-pants-toolkit-app
    Go grab your £20 or $25 discount on your Sensate device: https://www.getsensate.com/fran
    Freebies:
    Grab your FREE ‘Stressed To Success’ meditation: https://franexcell.com/stressed-to-success
    Download your guide for How to journal, for the non ‘dear-diary’ type! https://franexcell.com/journaling-101
    Grab your free Procrastination Buster workbook https://franexcell.com/procrastination-buster
    Find out YOUR Enneagram type:https://franexcell.com/introduction-to-the-enneagram 
    Ways to work with me:
    Join The Positive Pants Toolkit App for just £9.99 per month https://franexcell.com/positive-pants-toolkit-app
    Enneagram Essentials 90 minute 1:1 & Guide book https://app.moonclerk.com/pay/2b6wubgnysrp
    For corporate coaching, training and workshops email hello@franexcell.com
    Products:
    Grab Your 365 day Gratitude Journal on Amazon:https://bit.ly/365daygratitude 
    Grab Your Positive Pants Firmly On Notebook:https://bit.ly/positivepantsonbook 
    Contact:
    Make sure you’re following me on Instagram https://www.instagram.com/imfranexcell/ and tag me into your key takeaways!
    Email me at hello@franexcell.com with any questions or take aways!
    For more, head over to: www.franexcell.com/
    What Would You Do Differently?
     
    This week’s episode comes with a little trigger warning, talking about themes of death so if that’s sensitive for you right now then come back to this when you feel ready.
     
    It can be hard to talk about, and sometimes feel a bit morbid, to think about our own or loved ones' mortality but I feel like this is an important conversation to have, and a perspective to potentially live by that can actually lead to some really positive changes.
     
    And I know that’s what you want for yourself, because you wouldn’t be here if you didn’t.
     
    As you’ll know by now I’m a big believer in sharing things that impact you and the way you think, in case it can have the same impact on someone else and might make a big difference to their day, week, month, life…you get the idea.
     
    So let’s start with a little context for why I'm talking about this today. 
     
    Full credit goes to a friend of mine who I caught up with this last week. Someone who played an unexpectedly big role in my own healing this summer for which I'm hugely grateful for. 
     
    We were just catching up and talking about all the big things still going on in my personal life and big decisions I still have to make and he just said to me, ‘Can I give you some advice? Just be happy. Do what makes you happy. Tomorrow isn’t promised.’
     
    Now, him saying tomorrow isn’t promised isn’t new, he already thinks that way. 
     
    But it hit particularly hard because his best friend had recently been killed suddenly in a road accident. 
     
    Sometimes things happen, to you or other people, that just put things into perspective. Context matters. 
     
    He also said that he’s not even thinking about the future right now and just living in the moment and taking every day as it comes, which is an easy thing to talk about, a lot of people do. 
     
    To the point the message gets lost I think. But again, I think it hits different within the context of the words and the situation they’re said in. 
     
    If you really lived like that, knowing that you might not get tomorrow and to totally be in the moment, even if it was just for a day, what would you do differently?
     
    How might you think differently?
     
    What would you just drop because you realise it’s just not important. 
     
    What would you let go?
     
    What decisions would you make?
     
    What would you make sure you did?
     
    What would you want to experience?
     
    Who would you reach out to?
     
    What would you say?
     
    How might you throw caution to the wind?
     
    What would make you feel like y

    • 10 min
    Adulting 101

    Adulting 101

    Show note links:
    Download The Positive Pants Toolkit App for just £9.99 per month https://franexcell.com/positive-pants-toolkit-app
    Go grab your £20 or $25 discount on your Sensate device: https://www.getsensate.com/fran
    Freebies:
    Grab your FREE ‘Stressed To Success’ meditation: https://franexcell.com/stressed-to-success
    Download your guide for How to journal, for the non ‘dear-diary’ type! https://franexcell.com/journaling-101
    Grab your free Procrastination Buster workbook https://franexcell.com/procrastination-buster
    Find out YOUR Enneagram type:https://franexcell.com/introduction-to-the-enneagram 
    Ways to work with me:
    Join The Positive Pants Toolkit App for just £9.99 per month https://franexcell.com/positive-pants-toolkit-app
    Enneagram Essentials 90 minute 1:1 & Guide book https://app.moonclerk.com/pay/2b6wubgnysrp
    For corporate coaching, training and workshops email hello@franexcell.com
    Products:
    Grab Your 365 day Gratitude Journal on Amazon:https://bit.ly/365daygratitude 
    Grab Your Positive Pants Firmly On Notebook:https://bit.ly/positivepantsonbook 
    Contact:
    Make sure you’re following me on Instagram https://www.instagram.com/imfranexcell/ and tag me into your key takeaways!
    Email me at hello@franexcell.com with any questions or take aways!
    For more, head over to: www.franexcell.com/
    Adulting 101
     
    I’m always talking about how the things I love to teach most I consider ‘humaning 101’.
     
    But I want to talk about the elephant in the room that comes along with that. 
     
    And that is, ‘Adulting 101’.
     
    Why?
     
    Because in one week I had a total of 7 people say the same words to me. ‘I really thought I’d have my sh1t together by now’. 
     
    These people, some of my favourites, beating themselves up because for some reason they believe that by a certain age we’re supposed to have everything clicked into place and know what we’re doing.
     
    And in all honesty, nothing could be further from the truth.
     
    I saw a quote that I loved recently and I'm sorry I can’t give credit to the original creator because I can’t find it but it was ‘I used to think adulthood was one crisis after another. I was wrong. Multiple crises. Concurrently. All at once. All the time. Forever.’
     
    Yes it made me lol but I actually think this can spark a really important conversation. 
     
    I’ve said it 1000 times that so much of ‘the work’ is simply learning how to deal with the inevitable stuff that life throws at you, and how reframing each of those things as growth opportunities can hugely help.
     
    To live a happy and fulfilling life we MUST let go of the notion that that is what life is supposed to feel like all of the time.
     
    It’s just not.
     
    So much of the healing work is about breaking the patterns of historic triggers, recalibrating and rewiring neural pathways and your nervous system and constantly creating a new baseline of safety in your body and increasing your window of tolerance.
     
    Literally increasing your capacity to cope with what life throws at you. 
     
    Life IS going to throw things at you. 
     
    You ARE going to be tested. 
     
    I believe that learning to not see challenges as big, bad, scary things but things that we breathe through and grow through.
     
    I’m so grateful for the work I do and the knowledge I have around how to do this because it genuinely is easier than most people think, which is why I'm always hammering home to go back to basics and prioritise the basics. 
     
    I’m definitely not saying it’s always easy, especially at the beginning, but it is simple.
     
    Learn to regulate your emotions and your nervous system and your life WILL get better, easier, happier, more calm.
     
    That’s what I believe our priority is when we’re talking about ‘adulting’. It makes all the difference. 
     
    Think about the level of responsibilities that grow as we get older. 
     
    Y

    • 11 min
    How To Make Friends As An Adult

    How To Make Friends As An Adult

    Show note links:
    Download The Positive Pants Toolkit App for just £9.99 per month https://franexcell.com/positive-pants-toolkit-app
    Go grab your £20 or $25 discount on your Sensate device: https://www.getsensate.com/fran
    Freebies:
    Grab your FREE ‘Stressed To Success’ meditation: https://franexcell.com/stressed-to-success
    Download your guide for How to journal, for the non ‘dear-diary’ type! https://franexcell.com/journaling-101
    Grab your free Procrastination Buster workbook https://franexcell.com/procrastination-buster
    Find out YOUR Enneagram type:https://franexcell.com/introduction-to-the-enneagram 
    Ways to work with me:
    Join The Positive Pants Toolkit App for just £9.99 per month https://franexcell.com/positive-pants-toolkit-app
    Enneagram Essentials 90 minute 1:1 & Guide book https://app.moonclerk.com/pay/2b6wubgnysrp
    For corporate coaching, training and workshops email hello@franexcell.com
    Products:
    Grab Your 365 day Gratitude Journal on Amazon:https://bit.ly/365daygratitude 
    Grab Your Positive Pants Firmly On Notebook:https://bit.ly/positivepantsonbook 
    Contact:
    Make sure you’re following me on Instagram https://www.instagram.com/imfranexcell/ and tag me into your key takeaways!
    Email me at hello@franexcell.com with any questions or take aways!
    For more, head over to: www.franexcell.com/
    How To Make Friends As An Adult
     
    I wanted to follow on from last week's episode around how to navigate friendship break ups as an adult with how to make some new ones!
     
    I know a lot of people struggle with this, for some reason it can just feel harder as an adult.
     
    For all the introverts and enneagram 5’s out there going nooooooo I don’t want MORE people to deal with, sorry not sorry!
     
    Humans are social creatures, we seek to belong somewhere. That can look totally different for different people. It could be that one person you know has your back, it could be sharing interests, family, community etc. 
     
    Our growth and development lies in our interaction with others.
     
    A huge way we heal is relationally. We can co-regulate with other people. Our emotions are contagious. 
     
    Friendships form a hugely important factor in that. 
     
    There are countless studies on the positive effect of friendships on depression, our health and well-being. 
     
    Many people refer to their friends as ‘chosen family’. 
     
    But how do you do find them as an adult?
     
    Some obvious ways to find some new friends is through work. Remote working has caused a fair few issues in this respect because it’s hugely difficult to form bonds with people if you’re on your own most of the time. 
     
    Companies have recognised this and are adapting with many moving to a hybrid model and essential days in the office. 
     
    But if you work for yourself it’s even more important to make sure you’re doing what you can to connect with like minded people.  This is where networking events come into play. 
    It can be incredibly lonely running your own business so the first thing I did was make sure I was always meeting new people and I've made friends for life through it. 
     
    There’s something magical about just being around people who think in a similar way to you and want to achieve similar things that makes everything easier and faster. 
     
    You will not be surprised when I say that having a good level of self awareness is really going to help you with making new friends as an adult. 
     
    Having a clear understanding of your own boundaries, interests, priorities, values, what makes you happy, what makes you sad, what’s important to you etc. What would you love to learn or do more of?
     
    This is all so important in being able to understand your own behaviour within a new friendship and also who might be good or…less good for you.
     
    Embrace new hobbies and interests and don’t fear being really bad at new things…because let’s be honest, you

    • 13 min
    How To Navigate Friendship 'Break-Ups' As An Adult

    How To Navigate Friendship 'Break-Ups' As An Adult

    Show note links:
    Download The Positive Pants Toolkit App for just £9.99 per month https://franexcell.com/positive-pants-toolkit-app
    Go grab your £20 or $25 discount on your Sensate device: https://www.getsensate.com/fran
    Freebies:
    Grab your FREE ‘Stressed To Success’ meditation: https://franexcell.com/stressed-to-success
    Download your guide for How to journal, for the non ‘dear-diary’ type! https://franexcell.com/journaling-101
    Grab your free Procrastination Buster workbook https://franexcell.com/procrastination-buster
    Find out YOUR Enneagram type:https://franexcell.com/introduction-to-the-enneagram 
    Ways to work with me:
    Join The Positive Pants Toolkit App for just £9.99 per month https://franexcell.com/positive-pants-toolkit-app
    Enneagram Essentials 90 minute 1:1 & Guide book https://app.moonclerk.com/pay/2b6wubgnysrp
    For corporate coaching, training and workshops email hello@franexcell.com
    Products:
    Grab Your 365 day Gratitude Journal on Amazon:https://bit.ly/365daygratitude 
    Grab Your Positive Pants Firmly On Notebook:https://bit.ly/positivepantsonbook 
    Contact:
    Make sure you’re following me on Instagram https://www.instagram.com/imfranexcell/ and tag me into your key takeaways!
    Email me at hello@franexcell.com with any questions or take aways!
    For more, head over to: www.franexcell.com/
    Navigating Friendship ‘Break-Ups’ as an adult
     
    Friendship brak-ups are a natural part of life. 
     
    But no one really talks about the intense pain that they can cause.
     
    Friendships come and go. One minute you think someone is your ‘ride-or-die’ and then something shifts.
     
    At the end of the day, life happens. Sometimes life happens and it creates a seismic shift in who we are.
     
    It’s natural.
     
    But it doesn’t mean it isn’t painful. Sometimes even more painful than romantic break-ups, so it deserves a little attention because I know a lot of people are navigating these sorts of things at the moment. 
     
    I certainly have over the last year or so.
     
    So, why do friendship break-ups happen?
     
    Sometimes it might be a betrayal, a move away, a lifestyle change. Fundamentally it tends to come down to one thing.
     
    Different core values.
     
    Our core values shift and change throughout our lives as we go through experiences and learn lessons. 
     
    It’s not to say it’s for worse or for better but they definitely shift so it’s always a good idea to keep coming back to your analysis of them and being really clear.
     
    The more clear you are on your core values, the easier you’ll find many situations to navigate because you’ll really understand why something feels off or awful. You’ll understand why you might value a brand new friendship more than someone who has been there your whole life. 
     
    As we age and grow these things change and we also get less ok with tolerating someone pushing our boundary or value buttons. 
     
    A lot of the time when we form friendships, particularly when we’re younger, it’s because people live near us and like doing the same things as us. 
     
    It might be a shared sense of humour, interests, a number of things. 
     
    When we get older it shifts to how we behave. What we value. Do we fundamentally behave in ways that we value, to ourselves and others?
     
    When you want to change something about your life, it might be eating healthier or getting fitter, or starting a business or becoming a parent for example, the best thing you can do is to get around people who want the same things as you. Or already have the things you want. People who fundamentally share and understand where you’re at. 
     
    But how do you know if it’s time to let go?
     
    The biggest way is to be really mindful and conscious of how you feel around this friend. 
     
    Do they add or subtract positive things in your life?
     
    Do you feel judged or unimportant?
     
    Name what you feel.
     
    I think as you g

    • 11 min
    What Is SAD, And How To Handle It

    What Is SAD, And How To Handle It

    Show note links:
    Download The Positive Pants Toolkit App for just £9.99 per month https://franexcell.com/positive-pants-toolkit-app
    Go grab your £20 or $25 discount on your Sensate device: https://www.getsensate.com/fran
    Freebies:
    Grab your FREE ‘Stressed To Success’ meditation: https://franexcell.com/stressed-to-success
    Download your guide for How to journal, for the non ‘dear-diary’ type! https://franexcell.com/journaling-101
    Grab your free Procrastination Buster workbook https://franexcell.com/procrastination-buster
    Find out YOUR Enneagram type:https://franexcell.com/introduction-to-the-enneagram 
    Ways to work with me:
    Join The Positive Pants Toolkit App for just £9.99 per month https://franexcell.com/positive-pants-toolkit-app
    Enneagram Essentials 90 minute 1:1 & Guide book https://app.moonclerk.com/pay/2b6wubgnysrp
    For corporate coaching, training and workshops email hello@franexcell.com
    Products:
    Grab Your 365 day Gratitude Journal on Amazon:https://bit.ly/365daygratitude 
    Grab Your Positive Pants Firmly On Notebook:https://bit.ly/positivepantsonbook 
    Contact:
    Make sure you’re following me on Instagram https://www.instagram.com/imfranexcell/ and tag me into your key takeaways!
    Email me at hello@franexcell.com with any questions or take aways!
    For more, head over to: www.franexcell.com/
    What Is SAD And How To Handle It
     
    As we’re getting deep into cosy season now in the UK I wanted to talk about something that I personally think is really important to be aware of.
     
    And that is SAD.
     
    Seasonal Affective Disorder.
     
    This is where when the cosy season and dark mornings and nights draw in, a lot of people can feel like they’re in a big old funk and have no idea why.
     
    So what is SAD and how can we deal with it?
     
    Please bear in mind I’m not talking here as a medical professional but from my own experience and understanding of what boosts mood. So as always please do your own research and talk to your GP if you have any worries or concerns.
     
    Seasonal Affective Disorder, otherwise known as the ‘winter blues’ or SAD, is essentially a type of depression and low mood that is affected by the seasons and changes in daylight hours. 
     
    And, according to the NHS, over 2 million people suffer with it in the UK alone.
     
    It can leave you feeling withdrawn and unmotivated. Like you don’t want to do anything, go anywhere or see anyone. 
     
    It can be harder to stick to your routines. You might feel you need to sleep more and crave and comfort eat those carbs more. 
     
    You might feel lethargic, general low energy, low sex drive, increased anxiety.
     
    It often leads to us doing more of the very things that we know don’t make us feel good, and less of the things that do, so you can get into a little bit of a vicious cycle with it all. 
     
    Which is definitely not pleasant all round.
     
    The reason I wanted to highlight it is because you might be sitting there wondering what the hell is wrong and why you’re feeling the way you’re feeling and beating yourself up for it when you might not be able to put a finger on a reason.
     
    And we don’t want that because it really doesn’t have to be that way. 
     
    My firm belief is that often an understanding of where these kinds of thoughts and feelings are coming from, and what’s really happening in your brain and body, can really dissipate the control and affect that they can have.
     
    You know I'm all about that sweet sweet awareness! For good reason.
     
    It’s not all doom and gloom, there are lots of things that you can do to ease it and take back some of the control for yourself. 
     
    You won’t be surprised but funnily enough, selfcare is even MORE important in these seasons if you’re struggling with SAD.
     
    Consciously making sure you’re catching yourself in the moments where you’re about to do something that you KNOW makes you feel worse and co

    • 17 min
    What To Do When You Don't Know What To Say

    What To Do When You Don't Know What To Say

    Show note links:
    Download The Positive Pants Toolkit App for just £9.99 per month https://franexcell.com/positive-pants-toolkit-app
    Go grab your £20 or $25 discount on your Sensate device: https://www.getsensate.com/fran
    Freebies:
    Grab your FREE ‘Stressed To Success’ meditation: https://franexcell.com/stressed-to-success
    Download your guide for How to journal, for the non ‘dear-diary’ type! https://franexcell.com/journaling-101
    Grab your free Procrastination Buster workbook https://franexcell.com/procrastination-buster
    Find out YOUR Enneagram type:https://franexcell.com/introduction-to-the-enneagram 
    Ways to work with me:
    Join The Positive Pants Toolkit App for just £9.99 per month https://franexcell.com/positive-pants-toolkit-app
    Enneagram Essentials 90 minute 1:1 & Guide book https://app.moonclerk.com/pay/2b6wubgnysrp
    For corporate coaching, training and workshops email hello@franexcell.com
    Products:
    Grab Your 365 day Gratitude Journal on Amazon:https://bit.ly/365daygratitude 
    Grab Your Positive Pants Firmly On Notebook:https://bit.ly/positivepantsonbook 
    Contact:
    Make sure you’re following me on Instagram https://www.instagram.com/imfranexcell/ and tag me into your key takeaways!
    Email me at hello@franexcell.com with any questions or take aways!
    For more, head over to: www.franexcell.com/
    What To Do When You Don’t Know What To Say
     
    What do you do when you just don’t know what to say?
     
    Let’s be honest, there’s a huge amount going on in the world that is beyond hideous and a lot of people have no idea what to say. 
     
    The fear around getting it wrong and upsetting someone, or being called out, can be incredibly strong and uncomfortable.
     
    This can happen in all areas of life, when something big happens, when someone gives you bad news, when someone tells you about a big health issue, a breakup, when someone is navigating any kind of loss, so many situations that can leave you speechless or on wobbly footing in terms of how to handle it or what to say. 
     
    So I thought it would be helpful to do a little dive into how to handle it. 
     
    First things first, and something that should be obvious but often isn’t. 
     
    It’s totally ok for you to literally say ‘I don’t know what to say, I'm lost for words.’
     
    You don’t have to, and aren’t supposed to have the answers all the time. 
     
    You’re allowed to not!
     
    So give yourself a break and allow yourself a little space to be vulnerable and honest. Most people appreciate and respect that.
     
    Pay attention to what’s going on in your body. 
     
    It’s really common for people to feel anxiety in moments where they don’t know what to say. 
     
    If you notice that coming up for you this is a great moment for you to do a quick breathing exercise before you choose to respond if you have the option to do so, so if you’re replying over text for example. 
     
    You can use the 4-7-8-3 technique, in through the nose for 4, hold for 7, out through the mouth for 8 and repeat 3 times. 
     
    You can use heart math, around 5 seconds in, 5 seconds out, slower and deeper than you normally would. 
     
    If you don’t have a minute or two to do this there are plenty of techniques you can use in the moment. Simply take a deep breath and exhale slowly. 
     
    Then respond. 
     
    Deep belly breaths through your conversation will also be incredibly helpful. 
     
    This will help you be in the right part of your brain to be able to provide the best response. 
     
    The stress response will put you into a state of fight or flight and take away your rational thinking processes, which is not what you need. 
     
    Using your breath to get you back into a parasympathetic state will allow you to access your prefrontal cortex, which you need for rational, conscious thinking. It will also allow you to be more present.
     
    It’s important to remember, sometimes no words are ac

    • 10 min

Customer Reviews

4.7 out of 5
68 Ratings

68 Ratings

Sarah @ CopyHop ,

An inspirational bite-sized podcast that helps you get where you want to be

Fran is such a great podcast host: humourous, wise and understanding. I love the snappy format which gives me the motivation to get out and achieve my goals one step at a time. Definitely worth a listen!

JoJo Lermy ,

Mantras for success

Love all the podcasts but this was my fave. I have such clarity and calm now. Thank you

FloDixDan ,

Honest, warm and to the point episodes

I stumbled across Fran’s podcasts and absolutely love them! I have dabbled in listening to podcasts before but nothing had stuck enough to make me want to keep listening to further episodes. That’s not the case with Frans’ podcasts. Easy and helpful listening. It’s like having a really wise best friend available!

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