How to Manage Anxiety | Part 1

Identify triggers

It is not uncommon for anxiety attacks to arise when you are in a relaxed state. Take note of things that you notice around the time of your anxiety. The more that you understand about your anxiety, the easier it will be for you to start gaining control. A few questions that you can ask yourself to better understand where your anxiety is stemming from;

Are you aware of what is causing your attacks?
Where you are experiencing resistance in your life?
Are you neglecting any personal needs?
Are the attacks occurring at a certain time of the day?
Is there something that consistently gives you anxiety?
What was happening right before you started to feel the attack arising?

Move around

When you are moving, you are growing. Moving and showing your body love feels good. There is also a newly gained confidence and a feeling of accomplishment when you get your blood flowing. If you are regularly moving your body you will also experience results like better sleep, more energy, mental clarity, and many other physical benefits.

You don’t necessarily have to go to the gym to get the blood flowing. There are millions of videos and workouts posted online that you can accomplish in the comfort of your own home. Make sure that your goal is realistic for you. 20 minutes of exercise, 3x per week might be a great start for a healthy individual who does not have a regular exercise routine. If you’re not feeling the gym, throw on your favorite jams, and have a dance party at your house! Dancing is so liberating and fun. It doesn’t matter how you move, just move! Shake your shoulders and wiggle around! Do what feels natural and makes your body feel good. By moving around, you are breaking up any energy blocks or tension that could be stuck in your body.

Creative expression

Humans enjoy creating differently. If you aren’t sure of what you enjoy creating, it is time to begin exploring your options. There is something out there for you, and if you are struggling to find a creative outlet- you can make something up! Some individuals enjoy creating jewelry, pottery, paintings, stories, and even things like taxidermy!

Letting out a little creativity can do a world of good for your psyche. There are different phases that your body must go through to maintain balance, and one of them is allowing yourself to create something. Maybe you splatter paint all over a canvas, or something a little more structured like writing a short story about something that you love. It is okay if these things don’t feel as if they come naturally to you. If you are trying something new, it generally won’t feel natural. Try to focus on enjoying the task more than being good at it. If you enjoy whatever you are creating, you will naturally become more skillful. Skillset is a result, not a requirement.

Positive affirmations

Which do you think comes first- Success or Positive Self-Talk? Imagine a life where you focus on nothing but the positive things that you have accomplished. The universe pays attention to the things that you focus on and delivers more of that to you because you are activating something called the Law Of Attraction.

“I am constantly growing and evolving into the woman that I desire to be. I am a woman of value and integrity. I build healthy, valuable relationships. I set boundaries with people I love because I respect myself”. –Whitney Sause

Having a hard time coming up with some positive affirmations? Check out my weekly wisdom/affirmation give-aways, where I will send you weekly positive affirmations and nuggets of wisdom to stimulate you and your new positive mindset.

Practice Yoga

Yoga is the perfect way to center your mind, body, and spirit. Yoga is also great for calming your nerves, and genuinely nurturing your body. There are many different kinds of yoga classes available, so take the time to find one that is best for you.

If you live in the Kansas City area, I recommend Karma Tribe Yoga in Westport or InBliss Yoga in NKC. Look up the different types of classes and see which one best fits your personal goals and needs. Don’t give up!

Write Freely

I like to refer to this as an “information download”. I prefer to use the old-fashioned pen and paper method because the style of your handwriting adds an extra element of creativity that a computer will not display. Set aside a certain amount of time to write freely without worrying about spelling, grammar, or topic. Let your hand write whatever it wants to.

Turn off all distractions, find a pen that you enjoy using, get in a comfortable position, and start writing. You might come up with solutions or answers that you weren’t even aware you were seeking.

Recap & What to look forward to in part 2

In part 1 of How to Manage Anxiety, I covered identifying triggers, moving around to break up stuck energy or tension in your body, having a creative outlet to maintain balance, using positive affirmations to add life to things that are going well and attracting more positive experiences, practicing yoga to center your mind, body, and spirit, and lastly, Freewriting as a way to reflect.

Next week, in part two, I will release 7 more techniques to reduce and possibly eliminate anxiety from your life.

Creating new habits and sticking to them can be a challenge, but seeing them multiple times can really help them stick with you. It might be beneficial to write these 6 steps down in order to further your familiarization with them.

If you are experiencing extreme anxiety, please seek professional help immediately. It is important to take care of yourself and get to the root issue so that you can live the best life available to you. I am currently assisting women in their transformation and would love to connect to see if I am the right coach for you.

If one or all of these have helped you in some way, please feel free to share your growth experiences so that we can reach other women and inspire them to start making these positive changes as well.

Managing Anxiety

Not everything is always going to be “peaches n cream” right? Sometimes things get stressful. That stress causes anxiety.
Anxiety can feel so overwhelming that you can’t seem to focus on anything else in your life. You have work, bills, appointments, relationships, and all sorts of other things that can cause stress in your life.
Where is this anxiety stemming from? Are you having memories of something traumatic from your past?

Anxiety can become crippling. It can keep you in bed, not wanting to do anything for yourself. It can be scary. You’re in places and suddenly out of nowhere, you feel like you can’t breathe? Or maybe you are like me; My attacks came when I was at rest. I would be lying in my bed at night watching T.V. and it felt like someone was sitting on my chest and my heart was skipping beats. I thought I had a heart murmur. In fact- I thought it was the end of the world. Everything was. I felt so defeated.


helps me let go of the thoughts that don’t serve me. I am able to be fully present in the moment and focus on what is actually happening, vs what COULD happen. Living my life with fear was not something I enjoyed. I had to let go of the thought that something MIGHT happen.

Being true to myself, my needs, and my boundaries.

What I mean by being true to myself is not doing things just to make other people happy. Giving from a loving place is a beautiful thing that I really enjoy, but when I am giving more than what I have- I end up stressed and resentful. I must set boundaries when I am making plans. I ONLY participate at my comfort level. This eliminates a lot of stress for me, and my anxiety attacks are now nonexistent. If someone invites me to go somewhere that might be a stressful environment for me- I am able to politely decline the invite, rather than saying yes just to please them.

Act vigilant 

Stay off your phone while you’re walking, don’t use headphones, be aware of your surroundings, don’t walk alone at night, and stay away from dark and deserted areas like alleys and parking garages. It is okay to be hyper-vigilant. You are normal, and you are just watching your 6 like we were trained to do. The thoughts that you have around that are JUST THOUGHTS. It is not who you are, and it does not define you. It is normal to be aware and cautious. You are not paranoid.
The more aware you are of your surroundings, the less likely you are to be a target. But you must also remember that you can not stress about things that have not happened. Living in fear will only hinder you from reaching your full potential.

Maintaining a healthy lifestyle.

I know for me personally- if I am not eating healthy, sleeping, and exercising- I am more anxious. Getting a full night’s sleep is SO IMPORTANT. When I don’t get enough sleep I am on edge, jittery, nervous, and anxious. Balance in your life is crucial when reaching your full potential. When you get the exercise that your body needs- it boosts your confidence, makes you feel stronger and more able to take care of yourself. If you are feeling unable to defend yourself it makes it very hard to feel safe, which can create a lot of stress and anxiety. Get your sleep, give your body water and healthy nutrients to keep your mind clear, and exercise so that you feel capable of taking care of yourself.

Being fully present in the moment and only focusing on “what is” vs “what could be” is a major key in reducing stress and anxiety. Stay vigilant. Remember that it is okay to be cautious and aware of surroundings. This does not mean that you are paranoid or damaged. It is healthy to be independent and aware of your surroundings. Treat your body with love and respect! Getting the proper rest, diet, and exercise can drastically change the way that your body feels. Having mental clarity can really make a difference in your life.

When you get in your car every day- the first thing you should do is put your seatbelt on and check your mirrors. I do this every morning when I wake up. I adjust the mirrors of my life. I am prepared for what is going on seven cars ahead and behind me. Of course, this is a metaphor, but you understand the concept. Being aware of the present moment is all you will ever need.

Feel free to email me if this has helped you in any way, or if you have other ways of dealing with your stress and anxiety. I would love to hear what they are!

Make a great weekend, my sophisticated savages. I love you, all.

-Coach Sause


Water the Seeds of Your Life

Do you have a small idea that sounds like something you would really enjoy doing?

Think for a moment. What is it that you want to do?

Is there someone or something in your life making you believe you should not reach this goal?

What is it? What is the fear that is holding you back from achieving your goal?

How do you feel when you imagine that you have obtained the goal?

Do you feel happy where you are in your life right now? Will you be happy if you never even try?

What if you started to water that seed in your life? What would happen if you gave it the nurturing that it needed to grow?


What if you started to succeed at it, and even knew how to manage the money and responsibilities as they come?

What would happen then?

Your fear of looking stupid is holding you back. The seeds in your life that seem very small- don’t have to be small.

Stop worrying about the “what if’s” and just start trying. Start the forward movement.

Do you want to know a secret? Every single entrepreneur is used to failure. Some of us even enjoy it. We know that when we are failing- We are growing. We know that even if the path doesn’t work out- we can take another path. We continuously water those good seeds.

I just saw a quote on Instagram that said “I have not failed. I’ve just found 10,000 ways that won’t work.”

You become what you spend your time on.

If you are constantly second-guessing what you are doing, and having negative thoughts about it, it will only make life harder for you. FOCUS on the things you did WELL rather than the things you did not do well. Those are just growing experiences (which I also consider a win)


What is your goal? What are you afraid of? What is holding you back? How are you going to overcome it?


Have a kick-ass Labor Day weekend, my friends. Stay safe.

-Coach Sause

Trouble Finding Motivation?

Sometimes it can be difficult to motivate yourself. In the military, we didn’t have to worry about doing that, because we had Drill Sergeants and our commanding officers motivating us! Now we are civilians, and we are accountable for own motivation. So where do you find it? If you’re stuck in a rut, how do you climb out?

A good place to start is by writing down your vision. Where are you going? What will you be doing there? Close your eyes and imagine yourself where you would be happiest.

Where did you see yourself?

How much work/money will it take to get there?

Is there a consequence that might arise if you reach this goal? What is it?

Your vision is the start.

Write down all of the things you do throughout your day.

Do any of these things align with your vision? What things do you need to cut to make you feel like you are on the right path? What things do you need to add to the list of things you are doing on a daily basis?

This should give you a little motivation to start doing the things you need to! I recommend starting with one or two habits at a time. You don’t want to overwhelm yourself. Creating new habits takes time.

If you are still finding it hard to change a habit, or add a new one- you can set yourself a reminder on your phone. Alarms work for me. You can also try changing your password (since you should regularly anyways) to something like r30mz (run 30 minutes!). I just made that up, but I am sure you can come up with some great ones that fit your needs.

You can also put in on your calendar. Write a reminder from your future self. This is a trick that a lot of athletes use is to find motivation. They write on the calendar “went to the gym!” in bold letters, that way you feel more accountable to make it to your own appointment! (appointments with yourself are the most important ones!)

Another great way to find motivation is to have an accountability partner. Your accountability partner does not have to be local! If you have a friend that is far away, they can still help. You can schedule times to both work out at the same time, or simply have them check in with you.

Write down your vision, make note of your daily routine, check to see if those two things are aligned. If not, make the necessary steps towards them aligning. Change your habits at the pace that works for you, I recommend one at a time.


I hope that you are able to enter your weekend with an open, curious mind, and you are able to enjoy all of the fruits life has to offer.


-Coach Sause

Embrace Your Success, Celebrate Your Victories, and Share Your Wins

I was speaking with one of my clients this week, and he told me that he was removing people from social media because he wanted to post workout videos of himself, and didn’t want to come off as egotistical. Something he was working very hard at, he was hesitant to share because of judgment. I am here to tell you that no matter where you go, or what you do- someone will always be judging you. That is something you cannot change. However, what you CAN change is how you feel, and your thoughts about it. You are in control of your thoughts and emotions. Where are your negative thoughts stemming from? Why do you care what other people think? Honestly, I want to know! ( a link will be provided below to send these answers)

Why are you nervous about sharing things that are amazing!? You should be proud of yourself. I celebrate every single victory that I have! I don’t go a single day without celebrating something.

I was nervous at the beginning of my journey to becoming a life coach. I would post inspirational photos & videos of myself on my social media, and if they didn’t get many likes, I would delete them. I was afraid of looking silly. What I have learned is that if you reach only ONE person, and your content positively impacts them in some way, then you have a win! A reason to celebrate!

Maybe that single comment or photo is someones “reason why”. Sharing things that are positively impacting you can make such an incredible wave.

If you are worried about someone not liking it, or even saying something negative about it- I strongly urge you to ask yourself why they are in your life in the first place. Going further, whatever it is they say will help you grow. No matter what it is! You may be growing in the sense that you have the strength to ignore or remove them from your life, or maybe they have something helpful to say, that might be just a little scary to hear because you aren’t sure if you’re ready to make whatever that move is. There is no sense in holding yourself back. Be open to suggestions. If they are bad ones, just continue on with your day. No harm, no foul.

If you are investing your time in something, and you are proud of your work- you shouldn’t be hesitating to share your success! The thing that you are scared to reveal that will actually change someone’s life for the better. 

It is okay to live a healthy lifestyle, and it is okay for you to want better for yourself. If you find that the people in your life are holding you back from wanting, or doing that, you need to think about closing the gap (there will be a video referencing this term below). You should never hold yourself back from doing something that is best for you because of judgment from other individuals around you.

If you are doing something you are proud of- DO NOT hesitate to share it. Live your life free of judgment, and focus on your wins rather than what other people think of it. If it makes you feel good, continue doing it. Have the courage to share it knowing that you may positively impact someone. Close the gap on people that make you feel inadequate, or aren’t positively contributing to your life.



There will be more about “Closing The Gap” in upcoming blogs. Stay tuned!