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Hope for the Mothers

Introducing Eve Rodsky’s FairPlay System

(If you’re not a mom, forward this to one)  

Dear Moms,

I see all that you do. The mental and invisible load of what you carry. The endless to-do lists, decisions, and problem solving. 

I know your mind never rests. Between taking care of yourself, the household needs, the child(ren), the meal planning, and career responsibilities, you are tapped out. 

For years I have been helping women with mental load. Some of the tools that help are time and task management systems. Some of it involves mindset and beliefs (like whether you really HAVE to do that thing or do it in the complicated way you are asking of yourself). 

Recently, I was introduced to the Fairplay system developed by Eve Rodsky, and I’m obsessed. If you haven’t heard of it, there is a book and card deck. The book is the starting point as it addresses how we ended up in a situation where women overwhelmingly carry the majority of the mental load and offers solutions and methods to even the playing field more. The card deck breaks down the roles and responsibilities of running a household into a game that couples can play to improve the shared responsibilities. 

This week on the podcast I introduce the system and give you the CliffsNotes version. My favorite bullet points that she covers are: 

  • Eliminate tasks
    • Release what isn’t in alignment for your family or season

  • The invisible work
    • Acknowledge how much labor goes unrecognized

  • CPE (Conceptualize, Plan, Execute)
    • In the Fairplay system, whomever is executing is also taking on the conceptualizing and planning. If you hold the card, you hold it from beginning to end. There is no sharing of cards. One person owns it wholly.

  • All time is created equal
    • No one person’s time is more valuable than another.

  • Minimum Standard of Care
    • This is HUGE when it comes to ending the bickering, nagging, and criticizing of how tasks are done. Part of the exercise is agreeing on a shared definition of what is reasonable to expect in the execution. Sometimes you need to up your game, and sometimes you need to lower the bar. But having a shared standard cuts out so many of the fights.

  • Unicorn Space
    • This may be my FAVORITE part of the book. Each person in the partnership needs a weekly window of time to pursue the thing that lights them up and can be shared with the world. Pursuing joy is just as important as keeping the household running.

If you are in a partnership and want to reduce your mental load, I highly recommend that you listen to this week’s episode


And of course, if you want help decreasing the overwhelm in your life, my 1:1 coaching goes far beyond just looking at this one tool. Before committing to ongoing coaching, the first step is to schedule a Roadmap session.

On Bugs & Confidence with Chelle Hartzer

When you think differently about yourself, you get different results.

Meet Chelle Hartzer, one of the coolest clients I have had the privilege of coaching. She is an entomologist, meaning an expert on all things bugs. During the pandemic, Chelle was laid off from one of the largest pest control companies in America. She then pivoted to start her own consulting company where she supports small and medium-sized pest control companies across the globe.

This week she is on the podcast sharing her story of stepping into more confidence. We discuss the concepts of being your Favorite Self and also owning your Favorite Business.

Chelle shares her journey of learning to own her “weird,” thrive as one of the only women in a male dominated field, and improve her stage presence (she regularly speaks at conferences).

During this conversation she shared that one of the most powerful tools that helped her during the coaching process was writing affirmations. These affirmations helped her change the way she saw herself. The affirmations she chose are:

🪲 I am intriguing.

🪲 I am engaging.

🪲 I am valuable.

🪲 I am interesting.

Our thoughts determine our feelings.

Our feelings determine our behaviors.

Our behaviors determine our results.

Meaning, when you think differently about yourself, you get different results. When Chelle began to see herself as intriguing, engaging, valuable, and interesting, she felt more confident on stage and in one-on-one conversations.

To listen to the full conversation with Chelle, ​click here​.

If you would like help growing your confidence in yourself, start by scheduling a ​Roadmap session​.

Body & Business

Your body is the most important asset in your business.

Attention entrepreneurs…write this thought down somewhere you can see it frequently throughout the day: My body is the most important asset in my business.

It’s really easy to get caught up in taking care of others, getting the tasks done, keeping the clients satisfied, prioritizing your friends and family, but it’s not sustainable if it takes a toll on your health. 

How many of you have either experienced or personally witnessed a business owner hit burnout? It’s really, really, really common. They take on all the stress. They juggle all the balls. They burn the candle at both ends, and then they hit burnout. It happens every day. 

It’s avoidable, but not easy. 

Choosing yourself and your body first can often feel like an act of rebellion

Choosing to go to bed early instead of replying to more emails or wrapping up the project can feel counter intuitive. 

Choosing to not return the phone call so you can hit the gym after work may not feel natural. 

Pushing back the deadline for a day or two because your body is asking for rest isn’t always praised in our culture. 

But our bodies are the most important asset.

When we take care of our bodies we have more energy, have better ideas, are more attractive to be around, and get more done

How you spend your time is a reflection of your priorities. Are you prioritizing yourself? If not, what do your actions reflect you believe is a higher priority?

Tune into this week’s podcast episode for more thoughts to chew on on this topic and some real life examples you will probably relate to. 

If you are a business owner (or experiencing career burn out) and know that  taking care of your body is so far down the priority list that you can’t keep going on like this, it’s time to reach out for support. Schedule a Roadmap session and we can discuss what it can look like for you to start choosing yourself.

 
Join the waitlist for the Your Favorite Business group coaching program if you want to be notified when the next round opens up on August 20th.

Is it ADHD, anxiety, or nervous system dysregulation?

What if we are having the wrong conversations?

There is a question that began plaguing me several months ago: 

Is it ADHD, anxiety, or nervous system dysregulation? 

As I have openly shared, my daughter and I were diagnosed three years ago with anxiety and ADHD, respectively, and since then I have been diving deep into the research of the brain so as to best support each of us. 

Fast forward to the present…there has been an incredible amount of progress. Our symptoms are both under control, infrequently rearing their ugly heads. But…I can’t unsee the patterns of what had worked.

We both needed the same medicine…listening to what our nervous system was asking for from us.

While we were navigating this in our personal lives, in my professional life I was diving deeply into the relationship between our thoughts, feelings, and bodies. When I began my coaching practice, I mostly coached my clients cognitively, but the more that we entered conversations through the lens of the body and the feelings it wanted to process, the more their results sky rocketed. This led me down the rabbit hole of understanding how our nervous system works. 

A regulated nervous system doesn’t mean calm and chill. That’s not life. It means that you have the BANDWIDTH to move through the emotional roller coaster easily. The more regulated your nervous system is, the less likely you are to go into fight or flight in a stressful moment (ex: yelling at someone or shutting down). 

If you are skeptical of what I am suggesting, PLEASE do the deep dive for yourself. Research the lifestyle changes that are recommended to help with ADHD, help with anxiety, and help regulate your nervous system. The Venn Diagram overlap is staggering. Here are JUST A FEW of the recommendations that find their way onto all the lists:

  • Get a full night’s rest
  • Breath work
  • Exercise one hour or more a day
  • Manage the things in your life that make you feel overstimulated
    • Think 5 senses…some people are triggered by loud noises, clutter, certain textures, etc. 
  • Food changes (learning what your body uniquely needs)
  • Reduce stress
  • Feel your feelings rather than suppressing them 

Am I suggesting that I don’t have ADHD and am rescinding my diagnosis? ABSOLUTELY NOT. Funny enough, I actually have come to LOVE the label. The more I understand how my brain works, the more I understand how to meet my own needs and play to my own strengths. It’s been one of the most unexpected gifts in my life. 

Here is the question I have been wrestling with: 

What if we are having the wrong conversations? What if the conversations should really be dominated by everyone doing their own personal work in regards to of what it uniquely means for them to have a regulated nervous system? And what if, when we are dysregulated, we each respond in our own ways? 

My dysregulation looks like scattered thoughts, overwhelm, inability to focus, procrastination and avoidance (all things typically associated with ADHD). My daughter’s dysregulation looks like having less control over the thoughts in her mind and an escalation of emotions (aka anxiety). 

I’ve been asking these questions for some time now, and at this point, it’s become my new worldview, which is why I was finally ready to talk about it on my podcast. If this is something that interests you, the most helpful resource I have found is the work of neuroscientist and occupational therapist Dr. Brooke Weinstein. 

I recorded a more in-depth podcast episode that goes into detail on: 

  • how our nervous system works
  • what it means to have a regulated vs. dysregulated nervous system
  • A PLETHORA of ideas on how to regulate yours

I cannot pack into a single blog post the amount of content I was able to share in a 45 minute episode, so if this interests you, I recommend listening here.

If you want to explore working with me 1:1 to discover what a more regulated version of you could look like, the first step is to schedule a Roadmap session.

10 Seconds of Courage

“When you avoid conflict to keep the peace, you start a war within yourself.”

-Cheryl Richardson

Check in with your body. Do you feel grounded, centered, and calm? Or, like most people, do you feel a tension in your chest, stomach, shoulders, neck, back, or somewhere else?

Most of us are walking around carrying tension as if this is the only way to do life.

It is not. 


We don’t have to accept this. 

Season two of the podcast just launched; in this season we will regularly be asking – what can our bodies teach us? What can we learn by listening?

For our first conversation, I want to discuss one of the ways to create more peace in your life by choosing 10 seconds of courage. 

Your peace may be on the other side of one 10 second decision to choose courage. The courage to speak up for yourself.

There is a great quote by Cheryl Richardson that I have been repeating to myself for years, 

“When you avoid conflict to keep the peace, you start a war within yourself.”

Many of us are walking around with wars and conflicts in our bodies.

But it doesn’t have to stay this way. 

On the podcast episode this week I give five real life examples pulled from my own life and client experiences over the years. Real moments where peace looked like: 

  1. Seeing a DM that felt like there were some undertones covering up some pain. Choosing not to reply, but to dial their phone number immediately and get to the bottom of what that comment was inferring.
  1. Opening up the voice memo in a text message, clicking record, and word vomiting to get it out. Knowing it was messy. Knowing it could have been handled better. But knowing that if you didn’t go on that tangent right then, you would probably bury it again like you had for months. 
  1. Choosing to turn on a reality TV show in the middle of the weekday afternoon rather than doing a task for the sake of “productivity.” Letting people around you feel whatever they want to feel about your small act of rebellion that was a big act of self-care.
  1. The 10 seconds it takes to write your boss an email and say, “I have something important to discuss, when can I get on your calendar?” Knowing that the requests on your list are not easy asks, but they’re the only path to you staying sane and not forfeiting your physical and mental health any longer. 
  1. Choosing your workout over the convenience you provide to the other people in your home or office. That choice to drive to the gym before the house takes 10 seconds to decide whether you get in the turning lane or stay straight. Or maybe it was the 10 seconds to decide not to reply to the next email but actually leave work on time. 

Either way, you know if you keep neglecting yourself in the name of serving others, this whole ship is going to sink. Maybe not tomorrow. Maybe not next week. But this path of neglect isn’t sustainable. Whether it’s six months, a year, or two years down the road, eventually this story doesn’t end well. 

What 10 second decision will bring you closer to your inner peace?

You can listen to the full episode here.

If you are ready to do the work to find your inner peace and tired of trying to do it alone, one-on-one coaching may be a great option for you. The first step is to schedule a Roadmap session. 

Your Favorite Week

When a client comes to me in overwhelm or needing help with their work-life balance, the very first step I take with them is to design a Favorite Week. It’s essentially a budget of your time. A financial budget is spending your money on paper before you make it. A Favorite Week is spending your time before it happens.

It’s a template. Given the priorities you juggle, design a schedule that leaves you feeling the best. Give the appropriate amount of time to each of the areas of your life.

I teach these steps:

  1. Define your priorities/mental load
  2. Consider how much time you need to be able to thrive in each area
  3. Figure out a flow that leaves you feeling really good

Then, play Jenga.

Pointers:

  • Consider tasks that have to be done daily or weekly and build in when you will consistently do them
  • Be realistic. Just because something can fit on the calendar at 8pm or 6am, are you ACTUALLY going to feel like doing it at that time, or will you just be constantly letting yourself down for not following through on something? Don’t set yourself up for failure.
  • Share this flow with the people in your life. If you have a partner, an employee or anyone else who actively plays a role in your schedule, let them know your intentions so they don’t commit you to things that will sabotage your flow

PLAY JENGA!

Making the plan is one thing, but there’s a reason it’s called the FAVORITE week. It’s best case scenario. Tiramisu ice cream is my favorite flavor. It’s rarely available for me. So I often enjoy chocolate or coffee. This template sets you up for success, but being human means there are circumstances outside our control. So we must be prepared to be flexible.

In the game Jenga, you start with the perfect tower. It’s strong. It’s stable. Everything is precisely where it belongs. And then…you begin adjusting.

Your Favorite Week is the starting tower. Everything fits perfectly. It’s your best case scenario.

Each week, it’s almost guaranteed you will need to make adjustments. This is where the most important work begins:

Declare your non-negotiables.

What absolutely must occur to set the rest of the week of up for success?

Think of each one of these cell blocks as a Jenga block. Some of them you can move around and absolutely nothing happens. They practically pop out on their own. The stability of your tower is not impacted by moving that piece around. However, other pieces, if moved will either make the tower wobbly or will cause it to come crashing down.

I recorded a full episode on the podcast this week (episode number 11) explaining the entire process and why mine is designed the way it is. Here is a link to find the episode on your preferred app.

If you would like to receive coaching to help you discover your best flow and put these ideas into practical application, consider exploring if 1:1 coaching is right for you.

Examples shown below: (top) My personal example of a favorite week. (bottom) A blank template.

I created these in Google Sheets but you could easily replicate in Excel or a similar program.

My Experience with EMDR Therapy


Normally my blog is filled with content about the tools and skills I teach and coach on, but today, I want to use this platform to open up some of my personal, private journey.

In an effort to de-stigmatize conversations around mental health and normalize conversations around therapy, I want to share my personal experience of the last few months.

Despite all the knowledge, tools and resources I have from my coach training that have empowered me to manage my thoughts, manage my mind, rewrite stories that aren’t serving me, and take control of my life, I still had some triggers I couldn’t get a grip on.

What I mean by “triggers” is every now and then, something would be said to me that would send me spiraling. Sometimes it was a person. Sometimes it would be something I would read or was in the media. But every now and then, I would find myself completely stuck on something I couldn’t control. It would dominate my mental space. No matter how many times I tried to regroup or refocus on what actually matters, it would take me a few days to release the stress-inducing thought and not worry about it.

Earlier this year, I had three experiences in a two month period of time where I could not reground myself for three or more days. I could go through the motions of life and keep fulfilling my requirements like my family, coaching calls, and anything on my calendar. But once my mind had the freedom to wander, it was back to the thing I was stuck on. My ability to tap into my creativity, productivity, and ideation was completely blocked. I couldn’t be fully present in my life. I didn’t have internal peace. I KNEW logically what to do, but no amount of prayer, meditation or journaling could help me “snap out of it.”

My husband lovingly said to me “Sophia, I am totally happy to talk through this stuff with you again, but I don’t actually think it will help you. I think you need to get back into therapy.”

I knew he was right. And for a couple years I had heard about EMDR and been very curious. It’s a form of therapy that centers around looking at specific memories the brain has stored. When the brain encounters trauma, it rewires itself for your safety. It’s job is to protect you. It’s beautiful. The problem is, we don’t have conscious control over what the brain decides is trauma. So something that you may think “wasn’t a big deal,” for example, someone being mean to you or upsetting you, could have been traumatic for your brain. There are obvious traumas, but then there are ones we may not realize are still affecting us.

EMDR goes back into those memories and rewrites the stories your brain attached to their meaning. By looking directly at the pain you don’t want to see again, with the guidance of a professional, you can change how you store that experience. And your body stores it too.

Despite my curiosity, I never tried it because “I didn’t have any real serious trauma.”

However, after these repeating triggers and spirals, I was done waiting. I want to feel fully in charge of myself. I want to be in control of me. These experiences felt like I was losing control of myself.

My friend recommended me to a therapist who specializes in EMDR alongside extremely empathetic talk therapy.

It was hard to say yes. Therapy is expensive and there wasn’t discretionary income lying around. In full transparency, I put all the sessions on a credit card. I was able to part with the money by reminding myself that my husband and kids deserve a fully present wife and mom. My business deserves my most creative and present brain. It wasn’t a question of whether I could afford it. I couldn’t afford NOT to fix it.

I thought I had some inklings of what could have been related. Holy moly guacamole did I have no idea. The more she probed and connected dots and asked questions I never asked myself, the more we were able to see where the work was to be done.

Listen, it freaking sucks. I’m not going to kid you. It’s HARD. So. So. So. So. So. HARD.

On the days we did EMDR, and I had to relive some of the deepest pains, my body physically hurt. After going into the memories and then coming out in a new way, I would feel lighter. I felt better and didn’t recall the experiences with as much intensity or pain. But when the sessions ended, I would have to spend hours laying in my bed. As time went on, my body would begin to physically be in pain. I tried to explain it to my husband as “it feels like my blood hurts.” What was happening was my body was reprocessing that experience at the cellular level. Our bodies are incredible. Fascinating. They store our emotions and experiences. As my brain rewrote the information about what these experiences mean about how it is safe to move in the world, my cells had to process it.

Usually after a good nights rest my body would feel normal again, and my soul was a little bit lighter.

Within a couple weeks of therapy, something that would have normally triggered me occurred, and it totally rolled over me. I came home and told my husband about it, but it didn’t take up any mental load. It was just like reporting some facts of an event. I moved on. I knew it was working.

I know that people sharing their stories and experiences is a way that most people learn. I was only open to this work because someone I respect dedicated an entire episode of their podcast on explaining what EMDR is, why they chose it, what their trauma was, and how it was still affecting them 40 years after it occurred. His story stuck with me, and when I was ready 2+ years later, his influence helped me say yes to my healing. 

So I’m going to share with you guys some, but not all, of the memories I had to work on and how they were still showing up because I really want to normalize the conversations around this and let people see how trauma may not look like what you think trauma means.

****TRIGGER WARNING****

*Grief, loss, death, infant loss*

**stop reading here and do not continue if it’s too painful to hear details of someone else’s loss, or wait to read when you’re in a space that you have the capacity to hear it.**

******************************

Far and above anything else, what I had absolutely no idea was going to come up was the heavy amount of unprocessed grief I was carrying.

I lost a brother when I was 5. I lost a grandfather at 6. And at 14 I lost my best friend and biggest cheerleader, my grandmother.

I always thought it was strange that I didn’t cry when she died. I just thought I had accumulated thick skin from having had so much exposure to loss at a young age. I thought that I was numb to death and had accepted it as inevitable for all of us. I took out life insurance policies on my kids at birth and have all my husband and I’s wills ready to go and regularly updated because I just walk around in full belief that life is temporary, not guaranteed, and I should be prepared to lose anyone at anytime.

I remember the only time I shed any tears over losing my grandmother was the day I graduated high school. When she got cancer in her mid-fifties, her goal was to see me graduate high school. She was diagnosed when I was in 7th grade, and she didn’t make it to the end of my 8th grade year. I wasn’t able to attend her funeral out of state. 

This summer, for the first time in my life, I gave myself permission to grieve. My husband had to hold me as I went into mourning twenty years post the loss.

And then there was my brother. That memory was where a lot of it began.

I was a 5 year old little girl standing in the doorway when my father went to check on my baby brother who had unbeknownst passed of SIDS in his sleep. The memory of witnessing that moment still haunted me 30 years later.

Through this work, I learned that my brain ended much of my childhood innocence that day. When I saw my parents in mourning, I decided to assume responsibility. Not for his death, but for the people I loved around me. I didn’t know how to make anything better, or how to help my parents, but I knew how to do most tasks for my 14 month old sister. I knew how to get what I needed for myself. In an effort to control the chaos, I decided to take responsibility for what I could control. And to not be a burden to anyone around me. My brain made that a blueprint for how to move through the world. They are wired to keep us safe. My brain formulated a core belief that part of my safety was found in easing the burdens of those around me by taking on as much personal responsibility as possible and not asking for help.

Thirty years later, I still was assuming responsibility and trying to take control of things that weren’t mine to own. I was still tapping into immense courage anytime I needed to ask for help. Some people like to talk about “victim mentality.” I had whatever the opposite is, to an extreme. Never be the victim. Always take ownership. Always manage as much as you can control. Do for others even what they didn’t ask you to do for them.

Another memory I had to go into is one I’ve blogged about several times. I was fully aware that I was still carrying baggage from an 8th grade experience of bullying that only lasted about 30 days. I’ve been aware for about 6 years that I was still internalizing it. I cannot tell you how many affirmations I have done trying to rewrite what I believe about myself and my relationship with success. I was still trying to convince myself it’s not true that “if you’re too successful, you’ll lose all your friends”. All the positive quotes and sayings and books were helping me to fix it at the logical level, but subconsciously I was stuck. Through this work, I learned it was stuck in my cells. I couldn’t break through without reliving it in a new way.

Through EMDR, I was able to go back in but with all the wisdom and knowledge I have now. With the guidance of my therapist, I was able to change the belief from “if you’re too successful, you’ll lose all your friends” to “none of this was ever about me.” With my 35-year-old self as her guide, 14-year-old Sophia was able to fully see that everything that occurred in those painful days began as the result of a teenager who had some really deep pains and insecurities. My very existence held up a mirror to her hurt. She was just trying to make her hurt go away. And now I can fully love myself again and love success again without the attachment to how others will respond. Because their responses to my actions are not about me.

There were other memories. And other stories. But those are just a few examples.

We were able to identify that every time I was spiraling, someone or something had tapped into a core wound I had not healed.

Logically, I’ve been saying and teaching “you can only control yourself. Your choices. Your thoughts. Your emotions. Your actions. Everything else you have to release.” And I have been doing that, for years.

But there were a few areas where I was stuck. Where I couldn’t let go. Where I couldn’t fully release what other people do, say or think.

Today, I’m soaking in gratitude. I’m grateful that I have only had one spiral in the last 3+ months.

My therapist helped me through that particular one. We discovered that unique situation managed to tap on every single core wound I am healing all at the same time. No wonder I kept calling my dear, patient friend Deanna and shouting into the phone “AM I CRAZY!?!?! Have I lost my mind? Why is this bothering me SO MUCH?!?!” Every other example from this year tapped into only one wound. How ironic that God would have sent me an event in the smack dab middle of my healing to make me stare all of my pain in the face at the same time? It fast-tracked my healing.

I’m stronger now. I feel better now. And I want more people to feel this freedom. So I’m publishing my story in hopes that someone, somewhere who knows what I mean when I talk about the triggers and the spirals will maybe raise their hand and say, “I need help.” And like me, you may have a core belief that you can’t ask for help. Here’s your sign. From one overly independent, self-sufficient woman to whoever needs to hear this, it’s okay to raise your hand and say, “I’m not okay. I need help.”

In closing, am I done with therapy? Well, I chose to write this blog because for now I am pausing. I feel good.

This work has opened doors for me, and I have found my next level of work. I have hired a new one-on-one coach who I know can take me from here to where I’m meant to go next with her gifts and skills. Her unique coaching involves some of this inner work and healing. So I’m not done, I’m just switching methods and practitioners.

For those who may not understand the difference between therapy and coaching, think of it as therapy helps you heal, and coaching helps you grow. Therapy will focus on the past, wounds, healing, and mental health issues. Coaching will focus on the future, goals, and closing the gap between where you are and where you want to be. Many of my clients who have the resources to afford both with work with me and a therapist alongside each other. It’s like having both a dentist and a primary care physician. Both are essential for your wellness, but they look at different things.

I’m at peace with the past. Now I’m ready to unlock the future, and that’s what coaching is for. Let’s effing go.

[And because I know I will get DMs asking me the specific therapist, I saw a woman based out of St. Petersburg, Florida but did everything virtually. If you would like her info, message me and I’ll send it over]

How to Manage Your Stress

Over 50% of my audience is in the Tampa Bay area, which means, many are dealing with the impending storm today.

If you are not affected by the storm, chances are also high that you could be experiencing some stress in your own life. Whether it’s related to work, relationships or another area, many of us are navigating this emotion on a regular basis.

The best book I have ever read on stress management is Burnout: The Secret to Unlocking the Stress Cycleby sisters Emily and Amelia Nagoski.

In their book, they talk about the six ways to move stress through the body. They also talk about the consequences if you do not.

If you do not proactively manage your stress, it will store in your body.

Which means, you don’t get the option. It’s not a choice.

Either, you proactively manage your stress as you are freshly experiencing it in your body, OR, your body holds onto it, stores it up, and waits until it can’t handle it anymore and will shut down. The shutting down looks different for every person, but the fact that it’s inevitable is true for us all.

Through their research, they presented six ways that you can move stress through your body. On a regular basis, I walk my clients through these six options to help them figure out their best next step.

  • Option 1: Move
    • This is personally my go-to. Move your body. Physically let the stress energy work its way out. This can look like going on a walk, dancing, hitting the gym. There is no right or wrong way to move. Just keep moving until you feel the stress working it’s way out of you physically
  • Option 2: A big ol’ cry
    • There is zero shame in crying. Let it all out. Whether it’s a short cry or a long cry, doesn’t matter. It’s an excellent release for your body
  • Option 3: Deep Breaths
    • Take a few minutes to sit and breathe. Box breathing is a great and simple option. Inhale for the count of four, hold it for the count of four, exhale for the count of four and then hold it again before you repeat the steps. Five minutes of this exercise can significantly calm your nervous system
  • Option 4: Create
    • Whether you like to write, draw, paint, sing, play music, sculpt, journal, it doesn’t matter. Pick any form of art and start creating. It can release the stored up stress by providing an outlet for it to move through your body
  • Option 5: Laugh
    • Put on your favorite comedy or grab a friend and find a way to belly laugh. That deep, genuine laughter is not just good for your soul, it’s good for your body too.
  • Option 6: Hug
    • Embrace someone who makes you feel safe and loved. If you hug each other for one minute, with both of you firmly planting your feet on the ground, you will feel a physical release. Yes. One entire minute.
    • Over the last two years, I have done this several times with my husband and it’s amazing how quickly I can move from restless and overwhelmed to calm and neutral.

Pick whichever one feels right to you. It doesn’t matter.

Here’s the most important takeaway:

DO NOT IGNORE THE STRESS.

Do not distract yourself from it or try to just power through.

It. Will. Catch. Up. With. You.

To my Floridian friends, stay safe.

This too shall pass like all the others have as well.

The delayed deadlines, interrupted projects, and inconveniences are not as important as the health and safety of you and your loved ones. Give yourself some grace and keep going.

Much love,

Sophia Hyde

P.S. Managing thoughts and feelings is a huge part of my work. If you are tired and exhausted of feeling a certain way, reach out to me. Whether it’s stress, overwhelm, exhaustion, confusion, frustration or a hundred other emotions, this is what I do. My work is to help you move through these emotions into the peace, clarity, fulfillment, joy, pleasure and other ways you wish you were feeling more. Schedule a call here if you want to talk more about what’s going on. 

5 Reasons Great Leaders Have a Coach

One common denominator found in almost every great leader is they are investing in a coach. Whether that’s a business coach, life coach, or one of the hundreds of differentiations that exist, the bottom line is they are hiring someone to help them get better in an area of their lives.

It makes sense right? You aren’t surprised when a professional athlete has several coaches. There are team coaches, nutrition coaches, fitness coaches, and a host of support systems surrounding the players. They thrive at the elite level because they know they need support. No one expects them to know everything.

So why on earth do we beat ourselves up when we don’t know everything about how to manage our lives? What if we didn’t always have to learn from our mistakes, but could avoid many by using tools and resources we didn’t know existed?

The best leaders in companies around the world invest in coaching for many reasons, but here are a few:

  1. They want more

They are dissatisfied with the status quo. They want to live beyond what has been normalized and create a better life

2. It’s a safe and collaborative safe

Sometimes you just need someone you can trust to bounce ideas off of. You will create better results if you are sharing your challenges with someone who specializes helping you overcome

3. It’s a dedicated space to step out of living reactively

Most of our days are spent reacting to what is happening around us. Whether it’s children, people on our team, clients, friends, or current events, much of our day is spent responding to the circumstances around us. Coaching provides a window of time to mentally step out of the weeds to envision more for yourself. It allows you to think proactively, not reactively, so you can realign your decisions based around the bigger picture

4. Different Perspectives

A picture cannot see its own frame. We cannot see how we are boxing ourselves in, so it’s important to get another perspective.

Our own thoughts are often the most limiting factor in our lives. We like to think it’s circumstances and situations, but most of us are holding ourselves back by the stories we tell ourselves. Having someone else to look at your thoughts and help you discover what may not be true, or what could be a missed opportunity, can change everything.

5. Develop a Strong Mindset

Over and over again, I hear of how clients have taken the concepts we worked on in one area of their lives and applied it everywhere else. You may start coaching to become more successful or productive at work, but the changes that help you improve there, often also make you a better friend, partner, parent, sibling, etc. You’ve probably heard the saying “The way you do one thing is the way you do everything.” When we improve our mindset, we improve every single area of our lives. 

Personally, most of my greatest shifts in life have come on the other side of an incredible coaching call. It’s what motivated me to get into this line of work.

I have been working this year with a phenomenal leader. She came to me because she felt like she was always at the bottom of her priority list, running around with her hair on fire, and needing to create a better work-life balance.

Most of our calls have centered around the pain points of leading a team of over 70 employees and the temptation to always work way too many hours each week. However, in just a few months, she has also noticed an improvement in how she is showing up at home, in her friendships and with herself.

As she learns to become a better leader than she already is, the greatest benefit has been the improvement in how she leads herself. She is re-thinking every environment she’s walking into.

If you would like to live beyond the status quo, have safe conversations, live proactively, get a different perspective and strengthen your mindset, schedule a time to chat with Sophia.

What we have gotten wrong about growth

Hey Faves,

On Saturday I officially uploaded Chapter 1 to my editor for my book that will come out later this year. This is an excerpt from that chapter that has been on my mind a lot lately.


“I’ve often heard it said that there is no such thing as stagnant. You are either growing, or you are dying. This saying comes from watching nature. Everything is always in motion. Nothing can ever just stay the same.

However, I would like to change the saying to

We are always growing AND dying.

Part of the growth process is being willing to release what is no longer working. The muscle of learning how to let go is a hard one to build. It’s painful, but necessary, to prune. Our own bodies are always shedding dead skin cells and creating new ones.”


On my birthday last year (November), a friend who has known me since I was 14 texted me happy birthday and also added in a note about how she admires that I have always been in a constant state of change for over 20 years. She commented that she has never met someone else who has worked so intentional for so long at their growth.

That observation has stuck with me. Maybe it’s because of the insatiable curiosity I have had since I was a child or the goal driven side of me that has always been hungry for more, but she’s right. I have been insistent on learning and growing for as long as I can remember.

With that comes a painful toll. Because along the way, I’ve had to let part of myself die.

You’ve changed,” said a friend to me recently. I smiled and said “Yes. Yes, I have.”

It was so brave of this friend to talk to me about it, and I appreciated the conversation immensely. She wasn’t wrong. She observed that there were so many things she didn’t recognize anymore in my choices. From the perspective of what she could see, it appeared as though I may be making choices that didn’t align with the same friend she has known for so long.

She wasn’t wrong. And yet, that doesn’t mean it was a bad thing. Her comment opened up a beautiful conversation about why I was making the different choices, and what motivations were driving them. The more I was able to elaborate on what was happening beneath the surface, the more she was able to recognize that it was still the same me, I just showed up differently.

I live in an agricultural community that is known for growing strawberries. If you’ve never see one grow, they’re beautiful. They start as a white flower, with a yellow center. As they mature, the yellow center expands and slowly turns to red and soon the white petals are gone. Here, I found a photo for you.

Isn’t that gorgeous?

This is what growth looks like.

The more we expand and allow the full sweetness of what we have to offer this world come forth, the less we can recognize our past selves.

Sometimes, it hurts.

When your life expands, it can affect other people. Our lives aren’t limited to a single bush on a single field. Our lives affect other people, the places we go, how we spend our time, what we consume, and what we produce.

When we change, other people may be affected. It can manifest many ways:

  • We may need to prune people or commitments to make space for growth
  • Some relationships may transcend seasons, and some may not
  • We may become the very thing we once judged

(Anything I’ve ever judged I have become, that’s a whole other post for another day. God has a great sense of humor in how I’ve had to learn the art of walking in non-judgement)

  • Passions and hobbies may need to be released to make room for new ones

The list could keep going. The reality is, we have all walked in this pain.

It’s the same pain as when we feel sore the day after an intense workout. Muscle growth hurts.

Today, my encouragement for you is that if you feel something shifting, honor it. Allow the growth. Allow the expansion.If it hurts, just know it is highly likely a sign that you’re doing something right.

Much of my job is holding space for people’s growth and expansion.

I will always celebrate your transformation. I have no expectations to “should” on you. I have no attachment to your goals or desires. If you would like to transition from that gorgeous white flower into a ripe version of yourself, that’s what I do.

Ya know, until today, I never really realized that my role in life is much like a farmer. I till the soil, provide the fertilizer, make sure there’s enough water and sun, but I cannot do the work for you. I will hold the space for you to come to safe ground.. Then, when you have reached your potential, I will celebrate you and show you off to the world.

My hope for each and every one of you is that you are able to grow into your favorite self and allow the parts that need to die along the way to be released.

Because we are always growing AND dying at the same time.

Much love to you all,

Sophia Hyde

P.S. If you know that something about your life cannot stay the same, schedule a callIf there is an area that needs help, but you’re feeling stuck, reach out to me.