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241: Turn a bad day around: mental health checklist

We all have bad days. But a bad day doesn’t have to totally derail your biz. Learn more about the simple checklist I use at TaraSwiger.com/podcast241

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Having a hard day? Me too! When I’m having a not-optimal mental health day my best tool is simple- a checklist! Today I’m sharing my own checklist & helping you make yours.

ALL THE MENTAL HEALTH THINGS: Feeling hopeless? Get help! Now!
https://suicidepreventionlifeline.org/
https://www.nami.org/Find-Support

Feeling awful? Before you give up, go through this checklist.
This list is meant to give you ideas, not replace professional help.

Anxiety and depression and my own story here:: https://youtu.be/WoVDD1bDyvI
HOW I DEALT WITH ANXIETY ONE YEAR LATER: https://youtu.be/40PxTeleO24

BASICS:
🛌 Wake up same time
☀️ Sunlight in your eyeballs
💥 Vitamins! (I take Lifelong Vitality – here’s why: https://youtu.be/zLaoVKvAfGw)
🌈 Mindfulness Start with Headspace! https://hdsp.co/e/Mg2Lbx4BqS
😬 Log your mood: http://moodnotes.thriveport.com/

HOW EMOTIONS ARE MADE: https://youtu.be/7EWgw7mI80c

PODCASTS FOR WHEN I CANT FOCUS:
The Hilarious World of Depression
Dear Hank and John
By The Book
Nerdette
Jen Gotch is OK…Sometimes

YOUTube:
VlogBrothers
Crash Course

How to listen

  • You can subscribe to it on iTunes (If you do, leave a review!)
  • You can listen to it using the player above or download it.
  • Subscribe or listen via Stitcher (or subscribe in whatever you use for podcasts – just search “Explore Your Enthusiasm” and it should pop up!).

Find all the podcast episodes here.

240: How to be an introvert in business, with Stacey Trock

Just because you’re introverted, doesn’t mean you can’t succeed at business! Learn more about how to thrive as a business introvert at TaraSwiger.com/podcast240

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Are you an introvert? Not sure? Think being an introvert is the same thing as being shy? We have a lot to talk about!

Hi, I’m Stacey. I’m an introvert. I’m also tremendously talkative, self-confident and not the tiniest bit shy. Sound like a contradiction? Not really. In this episode, I’m going to talk about what an introvert really is, plus dispel some misconceptions. I’ll fill you in on the strengths of an introvert, as well as some strategies to cope with challenging situations.

What is an introvert?

An introvert is someone who needs alone time to truly thrive. Interacting with people is often draining. Although being 100% introverted is rare, we all fall along the introvert-extrovert continuum. People with more than 50% introverted tendencies are usually considered introverts.

Introverts often:

  • Think best on their own
  • Find ‘small talk’ draining
  • Notice subtle cues
  • Have a strong internal monologue
  • Are thorough
  • Are independent & work well on their own
  • Excel in 1-on-1 interactions and deep conversations

What are great strategies for an introvert?

Contrary to what you may have been told, being an introvert gives you AMAZING skills for running your own business! You work well on your own, driving your business forward. And for every situation that presents challenges, there are fairly simple solutions you can implement.

We’ll discuss:

  • How to turn ‘networking events’ into an opportunity for genuine conversation, where you excel
  • Managing ‘group work’ and translating it into great individual work
  • Strategies to scheduling your day to maximize your energy levels
  • The power of working in writing

By the end of this episode, you’ll be on board with celebrating the joys of being an introvert!

Book recommendations and links:

Find me!

Stacey Trock is a consultant in brand management and social media. She helps small businesses engage authentically with their customers by developing both long-term content plans and live social media event coverage. Stacey teaches and writes about business for Creative Live, Industry organizations and trade magazines.

How to listen

  • You can subscribe to it on iTunes (If you do, leave a review!)
  • You can listen to it using the player above or download it.
  • Subscribe or listen via Stitcher (or subscribe in whatever you use for podcasts – just search “Explore Your Enthusiasm” and it should pop up!).

Find all the podcast episodes here.

239: How to plan the best year ever

If you don’t plan your year, you can’t grow your business strategically. Find out my favorite (simple!) tips for planning to make this year your best year ever at TaraSwiger.com/podcast239

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How can you plan to have the best year? Not just get everything done, but have a year you actually enjoy?

It is both important to reach the goals you have set, and enjoy your time. What’s the point in building a business if you aren’t enjoying yourself?

You’re never going to feel like you’re done in business.

You’ll always be changing, growing, setting goals. THAT is what building a business is. So be sure that you enjoy the process of moving towards the goal, as much as you think you’ll enjoy actually reaching the goal.

A couple tips as you sit down to do your New Year Planning:

1. How do you want to feel?

How do you want to feel as you work on your goal? How do you want to feel when you reach your goal? (Check out the Desire Map for more on feelings + goals).
You can bring these feelings into your planning – how can you feel this feeling RIGHT NOW?
It can be hard to plan, if you feel scared or compressed. So before you plan, get in a great mood.

2. Make a list of the things that make you feel how you want to feel.

Don’t worry about how it integrates with your work, just make the list! You’ll start to generate ideas for how this will integrate with your work.

3. Review what worked last year.

You aren’t starting from scratch, you already KNOW stuff! Remember what you learned last year, what worked and what didn’t, and be sure to apply it to this year.

4. Narrow it down.

Everything is not equally important. Pick one thing that will help you feel the way you want to feel. Pick one thing that will make the biggest impact (first domino). And do that first.

Need help getting clear on where you want to go and then turning it into an actionable plan? Map Your Business guides you through all of the tips above, and you end up with a doable plan, followed by monthly review and quarterly goal-setting.

Past New Year’s episodes:

How to listen

  • You can subscribe to it on iTunes (If you do, leave a review!)
  • You can listen to it using the player above or download it.
  • Subscribe or listen via Stitcher (or subscribe in whatever you use for podcasts – just search “Explore Your Enthusiasm” and it should pop up!).

Find all the podcast episodes here.

Ordering Essential Oils and Letting Go of Holiday Expectations // Weekly Vlog

A walk-through of how to start a membership account, and save 25% on essential oils and wellness products!

To follow along, go to http://mydoterra.com/taraswiger

To learn more about how you might use essential oils, watch my free workshop here: https://taraswiger.com/essential-oils-101/

And to chat with me about getting oils, message me: tara@taraswiger.com

Are you feeling a little overwhelmed? With holiday fun, holiday obligations and, uh, you're whole business to run? If so, you are not alone. This week' we're going to talk about keeping your sanity and having as much fun as possible while keeping your business going.

Get more goodness and support the podcast: http://patreon.com/taraswiger

And check out my free training on defeating overwhelm: http://taraswiger.com/overwhelm

You can also find me on Instagram as @taraswiger, I'd love to see what you're working on — use #exploreyourenthusiasm to share!

238: Staying sane: Let go of holiday expectations

The holidays can be incredibly stressful - especially if you’re running a creative business. But that doesn’t have to be the case. Learn how to stay sane and keep the holidays enjoyable at TaraSwiger.com/podcast238

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Are you feeling a little overwhelmed? With holiday fun, holiday obligations and, uh, you're whole business to run? If so, you are not alone. This week we're going to talk about keeping your sanity and having as much fun as possible, while keeping your business going.

We, as a community,  have been talking about staying sane during the holiday season since 2010, when I created the first version of the Holiday Sanity Guide. This comes up every year, because, guys, this season can be HARD. You've got more family responsibilities, more business responsibilities, and on top of all that, EXPECTATIONS of how it should all go. So I wanna talk about that today, how to handle your own expectations while still meeting your responsibilities. And if you're new here, or you're just really feeling the holiday stress, check out alllll the past posts and episodes in a Definitive Holiday Sanity Guide at the bottom of this post.

First, you gotta acknowledge what is making the season hard: responsibilities and expectations. Sometimes we confuse the two, or we agree to unstated expectations, without really deciding if it's right for us or not. For our discussion Responsibilities are those things you really do need to do, or the things you owe other people. It may be that you see your family each year at the holiday, you promised that you would and it is important to you. You have a responsibility to your business to show up the way you promised to show up (whether that's delivering an order or publishing your podcast weekly). Take a minute and write down your responsibilities.

The Holiday season also comes with all these expectations, about what you'll do but also how it will feel. We have stated and unstated expectations for both ourselves and for others (and other people have expectations for us), about both actions and feelings. For example,  maybe you expect that you'll bake a million cookies, or that you'll feel a certain way. OFTEN when I'm talking to someone about why they are stressed or not enjoying the season (or any season), it's NOT because of what they have to do (responsibilities) it's because of how they thought they'd feel (expectations) or the expectations of others.

So how do you deal with this?

Make everything explicit.

Take a minute and write down all of your expectations of the holiday season. (You can do this any time of year, especially if you're doing something very exciting in your business).

  • What do you hope to do?
  • What do you hope to accomplish?
  • How do you hope to feel?
  • Where do you expect to go?

And then meet with your loved ones and ask them what they expect of the holiday season, and of you. This “meeting” can be as formal or as informal as you like. You can do it around the dinner table tonight or you can call each of your sisters or parents up and ask them.

One way to frame this is “I'd love to make this season wonderful for all of us, so I'd love to know: What are your expectations or hopes for this season? What matters most to you?

Warning: Be sure you're only soliciting expectations from people you really desire to fulfill expectations of. (Hint: Maybe don't ask your never-happy-with-anything mother in law).

Now! This is really important: You get to decide what expectations you take on! You get to agree, with your immediate family or friend group, what expectations you'll meet and which ones they'll meet. For example, maybe your kids really want a billion cookies but you don't like to bake, so your partner agrees to do cookie baking, or you reach out to another family member who would love to spend that time with your kids.

Or maybe you have expectations of beautifully wrapped gifts under the tree – who is going to do that? Are you going to wrap them all? Do you want to ask for help? Could you maybe lower your expectations about beauty and let your 5 year old wrap some gifts?

The examples I'm giving here are lighthearted, but I know the season can come with some heavy feelings of obligation. That's why I'm suggesting that you first make everything explicit, and then you spend the time to decide what expectation you want to meet and what you don't. Here are three principles for that sorting process.

1. Focus on what matters to you

What makes this season wonderful to you? What drives you crazy?

Filter all the expectations through the values you care most about.

Look back at your responsibilities, are some of them just expectations? Can you let some of them go? Maybe you take a week or two off from your weekly business obligations?

The better you get at filtering things OUT, the happier your season (and your life!) will be.

2. Let go….without guilt

Once you've got your list of what matters, you gotta really, actually let go everything else. I'm serious. Just let it go.

Will you disappoint some people? Yes. That's ok, that's part of life.

Your job isn't to make everyone happy. It's to do your best and you can only do your best if you're taken care of.

I'm going to remind you of one of the first holiday related videos I ever recorded – people's feelings and expectations aren't about you. It's about them. What people say to you or expect of you is about who THEY are. It has nothing to do with who you are. (Yes, they may be pointing it at you, but it's still about them).

3. There is always more time.

You don't have to have all the gifts purchased by Dec 25th, maybe you'll give friends gifts on the 27th? You don't have to reach your business goal by Dec 31, maybe you can reach it Jan 31? Or next spring?

You have more time. The goal of your life isn't to cram everything into RIGHT NOW, it's to enjoy right now (because you might not actually have more time, and wouldn't you rather enjoy this while you know you have it?) and keep growing and learning. So let things unfold, let things go, and know that you can always do the thing when everyone's bored in Jan or Feb or next year.

This process of focusing on what matters, letting go of the rest, and planning in a way that lets you enjoy where you are right now? This is the process of building a business and building a life. You're going to need to do this over and over, to keep realigning with what you really want and where you really want to go. If you'd like to do that in your business this year, and do it in a community with other makers who are making the same decisions and sharing the reality of that journey, check out the Starship. It opens Dec 27th and in it I guide you through figuring out what you want in the New Year, making a plan to get it, fixing your profitability so you CAN reach your money goals and improving your marketing so you can reach the right people. You can sign up to learn more about it Taraswiger.com/starshipbiz

Definitive Holiday Sanity Guide

How to listen

  • You can subscribe to it on iTunes (If you do, leave a review!)
  • You can listen to it using the player above or download it.
  • Subscribe or listen via Stitcher (or subscribe in whatever you use for podcasts – just search “Explore Your Enthusiasm” and it should pop up!).

Find all the podcast episodes here.

The Starship story, in conversation, and doTERRA unboxing // Weekly Vlog

You can read more and join here: http://taraswiger.com/starshipbiz

This week Starship captains Joeli Kelly and Mary Roth are chatting about the journey of running a creative business.

Get the FREE transcript and links to everything I talk about at http://taraswiger.com/podcast237

Want to learn more about essential oils? Watch a EO101 here: https://taraswiger.com/essential-oils-101/

Ready to get started with membership and savings? Head here for instructions: https://taraswiger.com/how-to-get-oils/

If you'd like to get started with your own account and get free stuff, message me here: tara@taraswiger.com

Get more goodness and support the podcast: http://patreon.com/taraswiger

And check out my free training on defeating overwhelm: http://taraswiger.com/overwhelm

You can also find me on Instagram as @taraswiger, I'd love to see what you're working on — use #exploreyourenthusiasm to share!

237: In Conversation: Mary Roth and Joeli Kelly about goals, milestones and Starship

It’s always amazing knowing you aren’t alone in business. Listen in as two wonderful creative business owners talk about how they met their goals and milestones at TaraSwiger.com/podcast237

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You told me you'd like to meet other makers and here about their business, so by popular demand I bring you our new semi-regular series: In Conversation!

In today's conversation, Joeli Kelly, teacher and coach, will be talking to Mary Roth, the mad scientist and dyer behind Elemental Fiberworks, where you can find science-inspired yarn and fiber to geek out over.

Both women have created amazing businesses and both have been Starship Captains!

(The Starship is open right now, if you'd like to join them!) In this conversation they discuss the milestones in their business, the goals they've reached, and how the Starship helped them.

How to listen

  • You can subscribe to it on iTunes (If you do, leave a review!)
  • You can listen to it using the player above or download it.
  • Subscribe or listen via Stitcher (or subscribe in whatever you use for podcasts – just search “Explore Your Enthusiasm” and it should pop up!).

Find all the podcast episodes here.

How to Celebrate, Mental Health Checklist, a haircut and Neuroplasticity // Weekly Vlog

Celebrating your business success is a key part of planning your year and your business. Learn how it will reduce burnout, fight the negativity bias, and grow your business. Mug is from Bandofweirdos.com

Today is book talk!

Having a hard day? Me too! When I’m having a not-optimal mental health day my best tool is simple- a checklist! Today I’m sharing my own checklist & helping you make yours.

ALL THE MENTAL HEALTH THINGS: Feeling hopeless? Get help! Now!
https://suicidepreventionlifeline.org/
https://www.nami.org/Find-Support

Feeling awful? Before you give up, go through this checklist.
This list is meant to give you ideas, not replace professional help.

Anxiety and depression and my own story here:: https://youtu.be/WoVDD1bDyvI
HOW I DEALT WITH ANXIETY ONE YEAR LATER: https://youtu.be/40PxTeleO24

BASICS:
🛌 Wake up same time
☀️ Sunlight in your eyeballs
💥 Vitamins! (I take Lifelong Vitality – here’s why: https://youtu.be/zLaoVKvAfGw)
🌈 Mindfulness Start with Headspace! https://hdsp.co/e/Mg2Lbx4BqS
😬 Log your mood: http://moodnotes.thriveport.com/
Learn more about how I use Essential Oils & why quality matters.

HOW EMOTIONS ARE MADE: https://youtu.be/7EWgw7mI80c

PODCASTS FOR WHEN I CANT FOCUS:
The Hilarious World of Depression
Dear Hank and John
By The Book
Nerdette
Jen Gotch is OK…Sometimes

YOUTube:
VlogBrothers
Crash Course

For Project for Awesome I want to tell you about Together We Rise, a charity who's changing the experience of foster care by providing bags, experiences, and scholarships for kids in foster care.

Vote for this video (and charity) here. Donate to Project for Awesome at ProjectForAwesome.com/donate

Today I’m getting my hair cut from Tiffany at Primp N Tease in Elizabethton, TN!

I made delicious vegan banana nut muffins, using the recipe from my FAVORITE COOKBOOK, Isa Does It! Get it here: https://amzn.to/2E91MdK

You need to read the Deepest Well, by Dr. Nadine Burke Harris. If you're a foster or adoptive parent, you're going to want to get this book so you'll understand the affect of trauma in the physical health of your child.

If you're a HUMAN you'll want to read this book so you can understand yourself and your loved ones better (and stay healthy). Get it here: https://amzn.to/2L44aEi

Bad news: Most people have experienced at least one Adverse Childhood Experience.
Good news: Neuroplasticity means we can heal the effects of toxic stress.
I'm sharing an overview of the book, but please read the whole thing! https://amzn.to/2L44aEi 

Do you have any resources or favorite books about ACEs?

Get more goodness and support the podcast: http://patreon.com/taraswiger

And check out my free training on defeating overwhelm: http://taraswiger.com/overwhelm

You can also find me on Instagram as @taraswiger, I'd love to see what you're working on — use #exploreyourenthusiasm to share!

236: What I’m reading: December 2018

I explore my enthusiasm by reading… a lot. Learn all about the books I’ve been enjoying over the last month at TaraSwiger.com/podcast236

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follow my enthusiasm by reading…a lot. And once a month, I share (some of) the books I read last month and the books I intend to read this month. You can join the informal book club by sharing your own list with me on Facebook and find all the posts here.

(The usual disclaimer applies.)

What I read this month:

How to listen

  • You can subscribe to it on iTunes (If you do, leave a review!)
  • You can listen to it using the player above or download it.
  • Subscribe or listen via Stitcher (or subscribe in whatever you use for podcasts – just search “Explore Your Enthusiasm” and it should pop up!).

Find all the podcast episodes here.

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