Master Your Stress And Anxiety Like A Monk

Tame Your Inner Chaos: Dr. John’s No-BS Guide to Stress & Anxiety (with Sun, Sass, and Science)

Take a walk with Dr. John as he serves up a straight-shooting, laugh-out-loud breakdown of stress and anxiety. No fluff, no jargon — just real talk, relatable stories, and 12 rock-solid, science-backed tools to help you stop spiraling and start owning your headspace.

Ever wonder why you feel like a shaken soda can about to pop? Dr. John explains what stress and anxiety actually are (spoiler: they’re not signs you’re broken), and how to beat them at their own game. From deep breathing that doesn’t feel like BS, to distanced self talk, mindfulness, and giving yourself a damn break — it’s all here.

Packed with humor, humanity, and just enough irreverence to make mental health feel doable — not clinical. Tune in, loosen up, and learn how to turn your stress into fuel instead of freak-outs.

### 🧠 Episode Breakdown

– 00:00 – Let’s kick this thing off  

– 01:17 – WTF is stress and anxiety, really?  

– 01:42 – Dr. John spills some personal tea  

– 05:28 – The nerdy-but-useful definitions  

– 08:24 – The stress survival toolbox  

– 08:34 – Breathing that actually works  

– 10:44 – Move your body or lose your mind  

– 14:16 – Mindfulness without the incense  

– 16:57 – People: they matter  

– 18:27 – Sleep like you mean it  

– 20:10 – Laugh more, gripe less  

– 23:44 – Talk to yourself like someone you don’t hate  

To listen to this episode on Podomatic (where all our brilliance resides!), click here.

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Master Stress and Anxiety Like a Monk w/ Dr. John Schinnerer – Transcript

Introduction and Overview

Dr. John Schinnerer, Executive Coach: Hey everybody. This is Dr. John back with you on a beautiful, sunny day in Danville, California. It’s about 71 degrees, and I’m here today to speak with you about how to master your stress and anxiety like a shrink. And by shrink, I mean psychologist, but the stress and anxiety part is a big deal. Lately, I’ve talked to a lot of clients who are really struggling with.

The stock market, the political scene, uh, the price of things, the immigrant scene, like there’s all sorts of things to stress us out right now, and it’s never been more important to learn how to get a handle on your stress and anxiety. Again, this is Dr. John, your friendly neighborhood psychologist, coach, and guide to getting your shit together without losing your edge.

Today we’re diving headfirst into a topic that way. Too many people are silently [00:01:00] suffering through stress and anxiety. Now, stress is one of those things that affects everyone at some point. And if you’re saying, well, not me, John, then congrats on being a robot or living in denial. The rest of us humans, yeah, we deal with it.

Understanding Stress and Anxiety

Dr. John Schinnerer, Top Executive Coach: Today I’m breaking it down. What is anxiety? What is stress? Why do we get it? And most importantly, what can we do about it to manage it so it doesn’t ruin our lives and our relationships? Simply put, stress and anxiety are low level fear. They operate on the belief that you are not up to the task at hand, that you can’t handle things as they are.

Dr. John’s Personal Story

Dr. John Schinnerer, Executive Coach: Let me begin by sharing my story. About stress and anxiety, and when I became acutely aware that maybe anxiety was part of my makeup, my stress and anxiety made themselves known in the form of a panic attack when I began a PhD program at uc, Berkeley. [00:02:00] Now, prior to this, I had majored in philosophy and undergrad, which I like to joke, prepared me to do absolutely nothing in real life.

Dr. John Schinnerer, Executive Coach: I had also taken a little over a year in counseling courses in a master’s program at St. Mary’s. So I had about a year, year and a half in psychology. When I got to Cal at first, I was excited being around folks who were among the best and brightest in the world shortly. That excitement turned to fear and doubt, and I remember going to the new student orientation.

Dr. John Schinnerer,  Top 10 Executive Coach: All the professors were there, and there was existing students and new students of several different psychology PhD programs. Quickly. It dawned on me that every student there, besides little old me, had at least an undergraduate degree in psychology and most had master’s degrees from esteemed colleges such as Harvard and Yale.

Dr. John Schinnerer, Executive Coach: So I, you know, began, I became a little bit [00:03:00] nervous. My doubts started getting louder in my head. What was I doing here? Am I com? Am I cut out for this? After an hour, there was a break in the program and we were given time to mingle and talk. And I found myself in a conversation with an eighth year PhD student.

Dr. John Schinnerer, Executive Coach: This means he had been at Cal in a PhD program for eight years, including his undergraduate career. He’d been in higher education for 12 years. So I asked him a really obvious question, the only question I could think of, so what’s your dissertation on? And he started speaking. After about 5, 7, 9 words came out of his mouth.

Dr. John Schinnerer, Executive Coach: I was hit by this rapidly growing awareness that I had. Zero idea what the fuck he was talking about, and the doubts in my head grew louder and faster and more pressing. You don’t belong here. [00:04:00] You aren’t smart enough for this. Palms started to sweat. My heart began to race. Felt like it was beating outta my chest.

Dr. John Schinnerer, Best Executive Coach: My throat constricted. My mouth got dry. My eyes grew bigger as I looked for a way to get the fuck outta there. My head started sweating so much. Beads of sweat. Were running down my temples. Which is not entirely unusual for me, but you know, in this case it was kind of a pain in the ass. So I hastily excused myself and hightailed it to the bathroom.

Dr. John Schinnerer, Executive Coach: I was so sweaty I had to take my shirt off and fan it to dry it out and, you know, I, I didn’t wanna go back into the room where the orientation was taking place. It was just safer in a bathroom stall. And you know, ultimately I did and, and ended up dealing with that fear and that panic and that anxiety, and got a PhD from Cal.

Dr. John Schinnerer, Executive Coach: And while that experience was very painful, it was also the beginning of my awareness that part [00:05:00] of my psychological makeup was anxiety. That awareness allowed me to devote some of my time to learning the best scientifically proven ways to fight anxiety, to fight stress, to take back control of my body and my physiology so that I could continue to push myself to learn and grow.

Dr. John Schinnerer, Executive Coach: So let’s discuss a really seemingly simple question. 

Defining Stress and Anxiety

Dr. John Schinnerer, Executive Coach: What the hell is stress? What is anxiety? And I, I typically lump those two together because in my mind they’re quite similar. Although I’m sure people doing research would disagree. At its core, stress is your brain trying to protect you. It’s simply a survival mechanism.

Dr. John Schinnerer, Awarded Best Executive Coach: It’s the smoke alarm that goes off when there might be danger around. The problem is. Your brain is kind of like the one friend who freaks out at every little thing. Oh my God, did you see that text? They didn’t use a smiley face. Are they mad? Are we [00:06:00] going to die alone? That’s stress. It’s your brain yelling, danger, even when there is no danger.

Dr. John Schinnerer, Executive Coach: Now, many, many, many years ago when we lived in tribal times, we needed this response to survive things like saber-tooth tiger attacks and angry rival tribes. But now. The same response with the same intensity kicks in during Zoom meetings. When we perceive or think we’ve been insulted, it kicks in during first dates.

Dr. John Schinnerer, Executive Coach: When we’re worried about being judged negatively, it kicks in while we scroll through Instagram. So when stress or anxiety hit, you might feel it in your chest. Chest gets tight. Maybe your heart races, your breathing gets shallow, your mind starts spiraling. What if this happens? What if that goes wrong?

What if I screw everything up and get fired and end up living in a van down by the river? Well, welcome to the Stress [00:07:00] Olympics, but here’s the thing. Stress on its own isn’t bad. It just needs to be managed. The goal isn’t to get rid of it completely. That’s not possible. The goal is to take back control.

So stress and anxiety stop ruling your life. Stress to me is the fire under your ass that makes it hot enough so you can get up to do it’s motivation. I mean, I think back to doing homework or or having a paper due in school, as soon as it was assigned to me, my anxiety would go up and it would motivate me to get it done early.

Now, not everyone’s like that. Some people have to wait to bump up against the deadline. For their anxiety to get to a place where they’re like, holy shit, I need to take care of this. There’s no bad or good there. Neither one is better than the other, but the consistent theme there is there is some anxiety and stress that comes up in order to motivate you to get stuff done.

Dr. John Schinnerer, Executive Coach: That’s a good [00:08:00] thing, but the the system is intended to go on off, on, off, on, off. It is not intended to just be clicked to the on position for the rest of your life. That’s how you get to burnout, overwhelm, and exhaustion. So we gotta find more ways to turn that stress response off. 

Tools to Manage Stress and Anxiety

Dr. John Schinnerer, Executive Coach: So let’s talk tools. I think I’ve got about 12 tools today to share with you.

What are some of the things that actually help your stress and anxiety tool? 

Breathing Techniques or How do I stop stress from messing up my relationship?

Dr. John Schinnerer, Executive Coach: Number one, get back to being a diaper dandy and breathe like a little baby. I know, I know breathing sounds super basic, but when you’re anxious, your breathing gets short and shallow, and often we’re sitting on 80% of carbon dioxide.

Dr. John Schinnerer, Executive Coach: We’re not using our lungs very well, and so we’re only getting in 20% oxygen. And here’s the kicker. [00:09:00] Your brain is incredibly sensitive to tiny changes in the oxygen levels in your blood. So if you wanna get locked into an emotional state, keep breathing shallow. That’ll do it. If you wanna get out of that uncomfortable emotional state, breathe deeply with a focus on breathing out longer than you breathe in.

So, what we wanna do is break the cycle. We wanna slow the breathing down, so try this. Inhale for four counts, hold for four, and exhale for six seconds.

Dr. John Schinnerer, Executive Coach: So breathe in for four, hold it for four, exhale for six, and do that for a minute or two. And the message that you’re sending to your nervous system is. Chill the hell out, relax. Another one of my favorite hacks is the deep sigh. [00:10:00] Research shows that sighing audibly Deeply, and Lengthly activates your parasympathetic nervous system.

That is the rest and digest response. It’s the relaxation response. This is the opposite of your stress response if you’re a car. The stress response, that sympathetic nervous system is the gas, the accelerator, and the parasympathetic nervous system is the brakes. We’ve gotta practice hitting the brakes and slowing down often.

Dr. John Schinnerer, Top 10 Executive Coach: This isn’t some woo woo bullshit. This is neuroscience. This has been proven over and over and over, over 75 plus years. 

Physical Activity and Movement

Dr. John Schinnerer, Executive Coach: Practice, practice, practice tool number two, move your body. Exercise is one of the best natural anti-anxiety treatments that we have, so go for a walk, lift some weights. [00:11:00] Dance like an idiot in your kitchen, like no one’s watching any of these movements.

Dr. John Schinnerer, Top Executive Coach: Gets the stress hormones out and floods your brain with feel-good chemicals like dopamine and serotonin. You don’t have to run a marathon, just get up off the couch and move. Tool number three, get out of your head. When you’re anxious, your thoughts loop like a broken record, so we gotta interrupt that loop.

Dr. John Schinnerer, Executive Coach: One trick is to get curious. Ask yourself, is this thought true? Is it helpful? Because I would say about 90% of the time, our anxious thoughts are exaggeration, blah, blah, pardon me, exaggerations or straight up lies. You can also write them out. Journaling helps you dump that mental garbage and see things more clearly.

Dr. John Schinnerer, Best Executive Coach: Stop over identifying with the thinker, those thoughts in your head. [00:12:00] Rene’ Descartes really screwed us by saying, “I think therefore I am.” That’s bullshit. He was the start of the mind-body dichotomy, and I think for hundreds of years afterwards we over-identified with the thinker. You are far more than your mere thoughts.

Dr. John Schinnerer, Executive Coach: You are your emotions, your hopes, your dreams, aspirations, values, and bodily sensations to name a few. So begin challenging the thoughts that no longer serve you. If it helps write down the automatic negative thoughts that you’ve had throughout the day. Then come up with counterarguments to each of them.

For instance, if one of your thoughts is, “oh man, I’m such a dumb ass,” which used to be one of mine favorites. And then challenge it with something more self-compassionate, like, “Hey, it’s all right. Everybody makes mistakes. It’s not that big of a deal. You can deal with this.” And that’s just basic cognitive behavioral therapy.

Dr. John Schinnerer, Executive Coach: And I think everyone should go through that practice at least once in their [00:13:00] life to begin to get greater. Meta awareness or awareness of their thoughts because honestly, we’re not very good at it without practice. And if you’re not aware of your thoughts, you’re at their mercy tool. Number four, stop fueling the rollercoaster.

Dr. John Schinnerer, Executive Coach: You wanna feel less stressed, less anxious, cut back on caffeine, alcohol, stimulants, the news and social media. Yeah, caffeine amps you up and it, it’s, you know, I do about a cup a day typically, but I don’t do a cup after four and I don’t do four cups of coffee. It makes me too anxious, too stressed. It ups my physiology.

Dr. John Schinnerer, Top Executive Coach: Alcohol is a central nervous system depressant. In other words, it crashes your mood and the next morning often feels just like an anxiety attack. You’re sweaty, your stomach’s upset. You have racing thoughts of, oh, I shouldn’t have dot, dot, fill in the blanks [00:14:00] and social media. It’s like Stress’s Best friend, social comparisons, doom scrolling, fomo, all of it.

Dr. John Schinnerer, Executive Coach: Keeps your nervous system in overdrive and makes you feel less than. We don’t need more of that shit. 

Mindfulness and Meditation

Dr. John Schinnerer, Executive Coach: We need less tool Number five, practice fire drills daily. Many years ago, my partner Jori, was teaching a class to third graders on mindfulness. She asked them, why do we practice breathing when we’ve breathed our whole lives?

Dr. John Schinnerer, Executive Coach: Eh, pretty solid question. And one enlightened soul who was temporarily posing as a third grade girl raised her hand and said, um, I imagine we practice breathing for the same reason. We practice fire drills so we know what to do in case of emergency. Let that sink in because she nailed it. Just ponder that for a moment.

Dr. John Schinnerer, Executive Coach: We [00:15:00] practice breathing for the same reason. We practice fire drills so we know what to do in case of emergency. Mindfulness is just a fancy word for paying attention to the present moment without judging it. It’s allowing your thoughts to come in without judging yourself for having the thoughts. It’s allowing physiological sensations to arise without judging them.

Dr. John Schinnerer, Executive Coach: It’s allowing emotions to arise without judging yourself for having the emotions. And your mind is going to typically want to go to the past or the present that’s, sorry, the past or the future, and that’s normal. All you wanna do is every time you notice that your mind has wandered to the past or the future, just gently bring it back to the present, and you can do this while brushing your teeth, while walking your dog, driving the car, or drinking that one cup of coffee that I mentioned earlier.

The idea is to train your brain to stay here in the present instead of spiraling into worst case scenario land. [00:16:00] Guided meditations are often really helpful for this. A lot of people struggle with just sitting in silence without something to listen to, and you can also just set a timer and sit with your breath for start with something easy, two or three minutes, and then build up the time.

Dr. John Schinnerer, Executive Coach: There is a dose related effect. In other words, the more we practice mindfulness, the more of the benefits we see and the benefits are. Incredible. Like less stress, uh, lower blood pressure, faster physical healing, more frequent positive emotions, less anger, less anxiety, like there’s, and it just keeps going on.

Dr. John Schinnerer, Executive Coach: It helps a DHD teenage boys focus better in class and, and on and on. So the heart of the matter here is to practice when things are calm, so you have a better chance at activating your relaxation response when things get hairy. Because it’s life, things will get hairy at some point. 

Social Connections and Support

Dr. John Schinnerer, Executive Coach: Tool number six, as Peter Gabriel saying, [00:17:00] talk to me.

Dr. John Schinnerer, Executive Coach: Okay, well maybe it doesn’t have to be mean necessarily, but talk to somebody, a therapist, a coach, a trusted friend, Chachi pt, I don’t care. You don’t have to do this alone. Sometimes we just need someone to help us untangle the mess in our heads. The more we sit alone with the voices in our head, the more likely we are to believe those thoughts that don’t serve us, including some that are straight up lying to us and the more likely we are to fall into a depression or an anxious state.

Dr. John Schinnerer, Executive Coach: So you gotta check your thoughts out with someone else so you can begin to discern which ones are supportive and which thoughts are full of shit. And honestly, I don’t judge anybody for having any thought. I’ve heard the worst thoughts possible in my 30 plus years of doing this work, and people will often say, clients will say, oh man, you’re gonna think I’m crazy for this.

Dr. John Schinnerer, Executive Coach: And I’m like, try me. And I never do because they’re just [00:18:00] thoughts

Dr. John Schinnerer, Executive Coach: and we can have thoughts and not act on the thoughts. We know they’re just thoughts. So if you’re dealing with chronic stress or intense anxiety, reach out to a mental health professional or a therapist or a coach. There’s no shame in that. That’s called strength. That’s called courage. That’s called being a man or a woman, depending on what your gender is.

Sleep and Routine

Dr. John Schinnerer, Executive Coach: Tool number seven, back to the, there seems to be a baby theme in all this, right? I think we knew a lot of this stuff when we were young and children, but tool number seven is sleep like a baby, because sleep is the ultimate mental reset. If you’re getting less than seven hours a night and wondering why you’re anxious, that could be your answer right there.

Dr. John Schinnerer, Executive Coach: So you want to create a wind down routine. This is called sleep hygiene. You wanna turn off any screens an hour before bedtime? Make your bedroom a tech-free zone. [00:19:00] So you wanna read a book instead of scrolling on that damn phone. Make sure it’s pitch black in there. Make sure it’s cool about 65 degrees.

Dr. John Schinnerer, Executive Coach: Sleep is medicine. Treat it that way. Also, if you can, napping is quite good for our health. Napping for 20 minutes or so a day, and the research is in, and it supports napping as a healthy way to reset your emotional and mental state tool. Number eight, embrace structure and routine stress and anxiety, love, chaos.

Dr. John Schinnerer, Executive Coach: The less predictable your day, the more your brain fills in the blanks with worst case scenarios. We call this future tripping. Stop future tripping by practicing mindfulness so you are aware when you’re doing it and you can gently bring yourself back to the present moment and then set up and follow a solid routine.

Dr. John Schinnerer, Executive Coach: Morning rituals, going to the gym at a certain time. Consistent, mealtime, same bedtime. All these can [00:20:00] calm your system. Your brain likes knowing what’s coming. And in a world where a lot of things are unpredictable. Routine is reassuring. 

Humor and Gratitude

Dr. John Schinnerer, Executive Coach: Tool nine, stop taking yourself so damn seriously. One of my favorites is positive emotions, particularly smiling and laughing.

Dr. John Schinnerer, Executive Coach: Often there’s an old Buddhist saying, laughter is the language of the gods. I agree wholeheartedly. Positive emotions act as a hidden reset button for the harmful physiological effects of negative emotions. In other words, they undo your increased heart rate. They lower your blood pressure, they relax your muscle tension, they reduce the cortisol in your bloodstream.

Dr. John Schinnerer, Executive Coach: That’s the stress hormone. Laughter also increases endorphins makes you feel better. And, and this, this one’s pretty rough. As children, we laugh about 400 times a day [00:21:00] and as adults, this shrivels to five to 10. Sad. I. Of course it’s sad. It’s fucking tragic. So what do we do about it? I mean, research shows that our sense of humor does a swan dive off a cliff into jagged rocks twice in our lifetime.

Dr. John Schinnerer, Executive Coach: Once at the age of 13 when we start trying harder to be stoic and cool to catch, you know, a crushes eye. And around the age of 23 when we get into the workforce and believe we have to be serious adults. I personally blame HR for the second one, but that’s beside the point. How to remedy this well, you can watch a comedy special, go see live comedy.

Dr. John Schinnerer, Executive Coach: Watch a funny movie, hang out with that friend who makes you laugh so hard. It’s not comes out your nose. Practice being funnier yourself. Or scroll for funny memes. You can also adopt the mantra. Be quick and easy to [00:22:00] laugh and smile. I remember Jori used to give me grief when I tell a spur of the moment joke that just bombed and, and it happens with some regularity, but my response was, I’d rather take the shot at making people laugh and fail than never make the attempt.

Dr. John Schinnerer, Executive Coach: Humor is incredibly important to me and we are in short supply of it. In this day and age, we got a lot of anger. We got a lot of stress. We got a lot of anxiety, but we have a deficit of laughter, so help create more of it, even if it falls flat sometimes. 

Daily Gratitude Practice

Tool 10, practice gratitude. It sounds cheesy, but it works. It’s highly effective. It’s one of the most effective tools on here. When you’re focused on what’s going wrong, your stress and anxiety get louder. When you shift attention to what you [00:23:00] appreciate, even for a few minutes, it helps rewire your brain for calm. This is the easiest way we know of to reprogram your mind from over focusing on the negative, also known as the negativity bias, and learning how to focus on what’s going right.

Dr. John Schinnerer, Top 10 Executive Coach: Start small. Just write down three things that you’re grateful for every day. Do it. It works. Research shows that this simple act is as powerful as a moderate antidepressant and works more quickly. That is in two weeks. Tool number 11, practice speaking to yourself differently. 

Self-Talk and Reframing or How can men handle stress at work without burning out or blowing up?

Dr. John Schinnerer, Executive Coach: In an earlier podcast convo that I had with Dr.

Dr. John Schinnerer, Executive Coach: Ethan Cross, who is one of the world’s leading experts on the voice in our head, we discussed immersed self-talk versus distanced self-talk. Most of the time when we speak to ourselves, we are [00:24:00] immersed in that thought stream. We are fused with it, and we’re thinking in the first person I, me, my, and this is particularly true, when our emotions get intense, oh my God, what am I going to do?

Dr. John Schinnerer, Executive Coach: I can’t take it anymore. I can’t deal with this. I’m losing my mind. That’s all first person, and you can hear how there’s a tone of voice to the thoughts. We’re fused with those thoughts. We believe them to be true. However, there’s a very, very easy fix for this. We can change how we relate to themselves when we’re talking to ourselves, and we can do it by using our own name or by using the second person you to refer to yourself.

Dr. John Schinnerer, Executive Coach: Incredibly simple, highly powerful. Shift your thinking from I to you or your name, for instance. How are you going to manage the situation? Or John, take a deep breath. You’re going to be [00:25:00] fine. You’ve dealt with these situations before. You have a 100% track record of success of surviving these things. This shift in how we talk to ourself changes our perspective.

It allows us to start giving ourselves advice like we would give advice to another friend. And we know through lots of research is that we are much, much better at giving advice to other people than we are at taking our own advice. So take advantage of this knowledge, this dynamic, and flip the script to serve you.

Reframe Fear and Anxiety or How do I manage stress as a man?

Tool number 12. Understand that stress and anxiety are your personal superheroes. Reframe things. There’s a story I often share. I I love sharing this story with clients who are battling anxiety and stress, and it involves the boxer. Mike Tyson and his Hall of Fame trainer, cuss Amato and kus earned a reputation as one of the most forthright and honest men in boxing.

Dr. John Schinnerer, Executive Coach: He [00:26:00] guided Floyd Patterson and Jose Torres to world titles and was instrumental in launching Mike Tyson’s career. Although he unfortunately died before seeing Tyson become world champion on the eve of Tyson’s first pro bout Tyson was deeply afraid in his locker room. He was so afraid he wanted to run away from the bout, and to me that abject terror makes a lot of sense.

Dr. John Schinnerer, Executive Coach: Fear is an indicator that our life is in danger. In this case, his fear was right. There was another man who wanted to destroy him as soon as he climbed into the ring with him. So how do you move forward despite your fear? Cuss told Tyson a little story. He said, if you had a friend who saved your life several times a day, what would you call that friend?

Dr. John Schinnerer, Executive Coach: A hero, a superhero, A best friend, because that is what your fear does for you every day. It keeps you safe. Fear is not an enemy. A friend fear [00:27:00] tries to keep us safe, and there are times when fear isn’t being helpful. When fear holds us back from what we must do. And you can ask yourself then, is my fear helping me?

Dr. John Schinnerer, Executive Coach: Is it supporting me in pursuing my goals? If the answer’s no, then thank your fear for trying to keep you safe. Tell him he’s not needed right now. He can go back and take a nap and then move forward with what you must do anyway. Part of getting past anxiety is realizing, is trying to keep you safe, but often it goes overboard and sees a threat to life where there is none.

So the other important question you can ask yourself is, is this a matter of life or death? Typically, the answer’s no, it’s not. And if the answer’s no, feel your fear, label it as fear. 

Conclusion and Final Thoughts

Dr. John Schinnerer, Executive Coach: Keep going in the direction of what you value because that actually is courage, feeling the fear [00:28:00] doing what you need to do anyway, the bottom line, stress and anxiety are part of being human, but they don’t have to run the show with the right tools and little consistency and can train your brain to stop freaking out at every bump in the road.

So, breathe, move, get curious. Cut the junk. Take a media diet. Talk to yourself in the third person. Be present. Sleep well. Reach out to others, laugh easily. Be grateful, and build a life with structure because you deserve peace. You deserve presence, you deserve happiness, and you definitely deserve a break from the nonstop noise in your head.

Dr. John Schinnerer, Executive Coach: If you’re stuck on how to proceed after this podcast. I suggest you pick one of the tools and practice the shit out of it for three to four weeks. The goal is to practice the tool so much that it becomes automatic, habitual, and unconscious. [00:29:00] In other words, it just becomes part of how you think and you do it without effort or thought.

That is the goal. Once you’ve accomplished that, pick another tool and do the same thing. The more tools you have in your tool belt, the happier you will be. Alright, that’s it for today. If this episode was helpful to you, please do me a favor, share it with someone who needs it, and also you can subscribe, rate, and review.

That would help, but help me to spread the word so that others might benefit and thrive as well. And until next time, remember, you have the power to evolve past your caveman brain. One breath. One step, one choice at a time. You can visit me at theevolvedcaveman.com or guidetoself.com for more tools, insights, and ways to work with me directly.

Currently, I have two spots open for new clients. To find out more, you can email me at john@guidetoself.com. And again, [00:30:00] if the show is helpful to you, please help us to spread the word and reach more folks by sharing it with others. Thank you for your time, attention, and willingness to grow. Until next time. This is Dr. John signing off.