Coaching by Becca Snyder

07/11/2025

12/10/2022

Stress is a common occurrence in all of our lives, and can in tease during the holidays. It's just the way modern life affects us. We have constant deadlines with work, family, and more. Not to mention the constant barrage from social media and the news.

No wonder many people live in a state of constant, chronic stress!
But while this is common, it's not normal - and our bodies cannot function properly if we don't take steps to help our nervous system deal with these stressors.

One technique that can be helpful is the STOP technique. As shown above, it allows us to stop and observe what's going on in emotionally and in our bodies, and assess before reacting.
And taking a breath (or 20!) is one of the best ways that we can teach our overactive nervous system (see also: anxiety) to calm down.

So the next time you feel that rush of adrenaline in your chest, or your heart drop into your stomach, remember to STOP. Stop, take a breath, observe what's showing up for you emotionally (and why), and then decide how to proceed. 💚

12/08/2022

Affirmations for this season and beyond 💚 I have them on my wall as a daily reminder.

“No matter what gets done, and how much is left undone, I am enough.”

“I am imperfect and vulnerable and sometimes afraid but that doesn’t change the truth that I am also brave and worthy of love and belonging.”

-Brene Brown

(I highly recommend her book, Gifts of Imperfection, which is where these quotes are pulled from)

12/07/2022

The holidays can be exhausting and overwhelming for any person, but especially those with chronic illness or neurodivergent. It’s a lot at once, and can easily be overstimulating and exhausting.

Here are 3 things to keep in mind to help you feel less overwhelmed this holiday season:

🕎 1. Find some time everyday to quiet the phone and sit by yourself
This could be two minutes if that's all you have.

You can hide in the bathroom if you need to, or stay in your car for a couple minutes when you're running errands.

🎄 2. Remind yourself that perfection is not an attainable goal.

Whether you're prepping for holiday get-togethers, buying gifts for family and friends, or creating a Christmas experience for your kids - done is better than perfect. Let it be "good enough".

⛄️ 3. Your needs and feelings as a human are valid and important.

With chronic or mental illness, the holidays can more than we can handle. I know there's a lot of pressure to be there for every event with family, etc. But people will live if you don't attend something so that you can take care of yourself. That said, I know it’s easier said than done to make those decisions.

But with some little changes and intentions, it’s possible to make sure we take care of ourselves AND take part in the holiday cheer 💚

11/25/2022

Brain fog making me forget why I came into this room…🤷🏻‍♀️

11/24/2022

Happy Thanksgiving! 🍁

Here’s some neuroscience for ya 😉

When we receive or express gratitude, our brain releases dopamine and serotonin (feel-good neurotransmitters).

A daily practice of gratitude can have a significant impact on conditions of stress, anxiety, and depression.

I’ll be totally honest. Some days are easier than others. Some days I struggle because the day is hard and I write:

1. Coffee
2. Coffee
3. …trees…? 🌳

But I keep at it. The Mindfulness Awareness Research Center of UCLA stated that gratitude does change the neural structures in the brain, and makes us feel happier and more content.

What can you have gratitude for today? 💚

11/22/2022

Do you have an outlet for your creative side? 🌞 I painted this a couple months ago and it was so therapeutic!

Find something that gives your mind a break from your normal worries, and elicits some joy or relaxation. It doesn’t have to be something that takes a lot of time.

this kind of activity also makes our brains more plastic, meaning more, flexible to grow and learn and heal. This is the principle of neuroplasticity.

Is there something you’ve always meant to try?

One of the great ways to reduce anxiety and feel better overall is to prioritize little pockets of time to work on a creative hobby.

It could be coloring, crochet, painting (paint and sip?!), photography, chalk on the driveway - let your inner child come out to play!

11/21/2022

We’re not physically, mentally, or emotionally made for the grind, the hustle.

You’re not less than because you can’t “keep up”.

Whatever time and space you can make in your schedule to take care of you — take it. It’s not excessive or indulgent. It’s necessary for you to function as a human. 💚

We weren’t made for “the hustle”.

(Unless it’s this hustle. 🕺🏽🪩🕺🏽)

11/18/2022

I don’t believe in lazy. There’s always something underneath.

If you’re not able to get done what you feel like you ought to be doing, what’s getting in the way?

How can you support yourself better?

10/07/2022

Place people where they belong.

I shared this on my stories yesterday, but I thought it was worth a repost.

It’s so easy to get the priority order of who has access to us mixed up. Some of this is societal norms, and a lot of it is a desire to connect.

But we’re not always being properly protective of ourselves. These graphics by are so powerful and allow us to visually “get it”. It’s a great reminder.

These graphics have been making their rounds in instaworld. 😉

Original by 🔁 .mentalhealth 🔁 🔁

10/04/2022

When we’re anxious, we often unconsciously turn to our phones and start scrolling. We’re attempting to self soothe and calm ourselves in the moment.

Unfortunately, this has the opposite effect on anxiety overall. We generally feel calmer with LESS scrolling in a day, not more.

That’s not to say that scrolling on social media is bad. We’re just looking at the intention behind it.

If you’re realize in the moment that you’re doing it to soothe yourself, you might pause and try instead:

☀️ Sitting or walking outside
📞 Calling a friend
🧘‍♀️ Taking some breaths
🐶 Playing with a pet
📚 Reading (a real book!)
🎵 Putting some music and dancing it out

Incorporating more of these as coping mechanisms, when you can, may be helpful for your anxiety and well-being.

The trick is to catch yourself when you’re starting to anxiety or doom-scroll, interrupt the behavior, and choose something different. 💚 And then notice if it makes a difference for you!

10/02/2022

Happy Sunday 💚