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Guest post: What to do when emotions take over

By

Thea Jolly

Thea Jolly

In-house Coach at One of many
Thea is one of our Certified Coaches and part of the coaching team on our the Lead the Change and Be Powerful Programmes.

Thea's mission is to help women feel at peace with themselves - because only then can they make their biggest and boldest contributions to their families, communities and the world.
Thea Jolly

Latest posts by Thea Jolly (see all)

This article is by Thea Jolly, one of our Certified Coaches and part of the coaching team on our the Lead the Change and BePowerful Programmes.

Last week, things suddenly spiralled out of control. It happened as I was explaining to my son that he couldn’t play on the xBox because of his behaviour the night before. It can be so hard when emotions take over. You’ve probably experienced it yourself at some point – whether at work, when talking to your partner, or as a parent – can you relate?

I could feel it happening but I wasn’t able to stop it.

My emotions suddenly jumped into crazy ninja warrior mode.

They took over the words that come out of my mouth and added that tone of voice that we all recognise: the I-can’t-take-this-anymore, the-world-is-going-to-end, how-can-you-do-this-to-me, overwhelmed and exasperated mother.

I knew that this mental and emotional hijack usually spells doom for any conversation, but I couldn’t force myself to walk away.

Proceedings went downhill rapidly, and after I stormed off (I know!) all I could think was:

Why can’t I control myself and my emotions?

Why can’t I manage to say the right thing?

What could I have done differently?

What should I have done?

How could I have left my love and compassion locked up inside of me when my son and I needed them the most?

All I could feel was deep despair and disgust at myself for acting so emotionally.

But why?

When emotions take over, why are we so hard on ourselves?

Feeling strong emotions is just a normal human reaction, after all. Sometimes we just lose our sh*t.

And that’s OK.

How we recover from that is the most important thing.

Yes, we can look after ourselves, get enough sleep, set effective boundaries, learn to manage our thoughts and emotions better, all the things we learn to do at One of many, but even so, there will still be occasions when we lose control and let it all out!

I admit, it’s not pretty, but hardly reason for such self-hatred.

Learning to handle emotions, even strong ones, requires us to develop our emotional resilience.

Emotional resilience is not about bad stuff never happening to you.

It also doesn’t mean you never feel bad, make mistakes or lose your temper.

It’s about riding the ups and downs of life with more optimism, equanimity and compassion.

Instead of beating yourself up for being human, here are three ways to increase your emotional resilience.

3 ways to increase your Emotional Resilience

1. Choose to adopt an optimistic explanatory style.

Many of us get into trouble because we tend to react to every thought and emotion as if it were the only truth; that this situation or emotion is going to last forever and that it will affect every single part of our lives. We think in terms of things being very personal, all-pervasive and permanent.

As psychologist Martin Seligman explains, this “explanatory style” is linked to learned helplessness, the very opposite of optimism. Our explanatory style – how we explain our experience – makes a big difference to how we interpret and cope with events, feel about our life, and therefore how resilient and happy we are.

How do you speak to yourself after making a mistake?

“I wasn’t paying enough attention today. It didn’t help that I have so much on at the moment. I can do better tomorrow. It doesn’t mean that I’m a bad person.”

Or do you say something like:

“That was so stupid! I always mess up! I’ll never learn. Everything in my life is going wrong.”

When we get overwhelmed by emotions we can easily fall into a state of helplessness. We react not from a place of power but as a victim, buffeted about in the wind.

So instead of letting your inner critic in with its personal, pervasive and permanent statements of ‘truth’ choose an optimistic style instead.

  • Don’t take things so personally. Instead of blaming yourself for something, acknowledge the part played by other people, your energy levels, luck, or circumstances.
  • Don’t allow one event or mistake to contaminate the rest of your life. Just because you burnt the dinner doesn’t mean you are rubbish at everything in your life.
  • Don’t get fixated with how it is now. Remember few things are permanent. Yes, you failed your driving test, but that doesn’t mean you’ll never pass it in the future.

2. Practice viewing life with equanimity.

The Mirriam-Webster Dictionary gives the following description of equanimity.

“Equanimity” ….. means “with even mind.” English speakers began using “equanimity” early in the 17th century with the now obsolete sense “fairness or justness of judgment”

I like this description because it explains the core of resilience – that to be resilient we need to have an ‘even mind’. Or in other words, we need to treat everything that happens to us and in our life equally, with fairness and good judgement.

After an emotional episode like I had last week do you ever think, only a few hours later: “Wow? What was all that about? It’s wasn’t even that bad.”

Our emotions don’t last forever. And actually, if we let them, they pass quite quickly. When we allow them to, our bodies and minds come back to their equilibrium naturally.

Learning to distance yourself from your emotions – and treat them with an even mind – in the moment is really important.

To help you do this try my Resilience Script:

1. Notice the feeling and label it: “I’m noticing that I’m feeling …. angry/hurt/rejected etc.

2. Accept, validate or soothe yourself (while taking deep breaths to calm your body): “…and that’s OK. I’m human and this is normal”. “I’m just being triggered by something and my Inner Critic trying to protect me.” “It’s OK, this is just an emotion/thought. It will pass”

3. Choose how you want to think and behave instead: “I’m going to walk away and respond when I’m calm’” or “How can I keep myself calm here?” or “Which Powertype would be useful here?” or “How can I be curious here and allow the emotions to pass?”.

But sometimes, as happened in my experience last week, I noticed I was angry and I couldn’t use the resilience script. I often use it and it works well, but last week it didn’t.

So, what do we do then?

3. Stop Judging Yourself

Just because you feel bad doesn’t mean there is anything ‘wrong’.

Last week I felt like my emotions were all wrong. I told myself that I should have done so many things to stop this happening, or to get out of the feelings faster.

But really, my biggest mistake was to judge myself so harshly, which such high expectations of robot-like consistency. Instead, I could have been more even-minded and compassionate to myself.

How I reacted to what happened was neither right or wrong – it was a normal human reaction.

What happened also had no implications for my worth as a person, wife or mother. Emotions are simply feedback.

We have a sign in our kitchen that says: “Love me when I least deserve it because that is when I need it most.”

Applying this to ourselves is really hard, because we live in a culture which punishes people harshly and shames them when they do things ‘wrong’ and make mistakes.

But in reality when we are struggling with our own imperfections and vulnerability, judging ourselves harshly for these human traits is the worst thing we can do. It is like added fuel to an already raging fire.

Instead we need to recognise what is happening and be our own protector. We need to wrap ourselves up and look after ourselves. Then we need to reach out and speak to others. Using words, music, nourishing things, we can reconnect with our equilibrium and our equanimity.

Sometimes this takes longer than others, and that’s OK.

My son said to me later, when we’d apologised and had a cuddle: “Let’s put that all behind us, Mum.” Wise words from a wise soul. We could all take a leaf out of his book.

Thea Jolly is one of our Certified Women’s Coaches, and is an in-house coach on our Lead the Change and Be Powerful Programmes.

To find out more about Thea, click here. Or for a taste of her work, take the free Are You A Perfectionist quiz by clicking here.

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many™ women creating strong, meaningful connections in our community.

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Guest blog: Behind the mask of perfect motherhood

By

Danusia Malina-Derben

Danusia Malina-Derben is a serial entrepreneur and straight-talking consultant advising Boards and C suite clients on their Strategic leadership.

She is also founder of School For Mothers – an inspirational movement modernising motherhood one ambitious mother at a time.

She is mother of ten children including ‘her last baby’, triplets of five years old. Find out more at www.schoolformothers.com.

Latest posts by Danusia Malina-Derben (see all)

This is a guest blog by Danusia Malina-Derben.

“How DO you do it?”

This question requires an answer. It’s the missing piece of a puzzle that strikes the mind of many women I meet, especially when they learn I’m a mother of ten as well as an entrepreneur. I meet hundreds, possibly thousands as I speak all over.

The answers I could give identify my choices, how I see myself and therefore how the world might see me. And I don’t know how often I am asked this question, but I do know if I had a £1 for every time I’d be a wealthy woman, for sure.

The One Woman Conference: Taking off the mask

At the One of many One Woman Conference I was asked that question maybe 30 times in one music pumping, celebratory wisdom-fuelled, central London half-day. I didn’t attend the whole two day affair but I suspect those who did walked on air because of the high octane input.

The One of many panel discussion I took part in moved all of us in the room that day. Tears were shed as Meenal Sachdev shared about sickening child trafficking and slavery.

We were stirred by Dr Eve Hepburn and Elaine Wilkin’s mental health struggles that birthed incredible projects to support young women and those suffering with ME and Fibromyalgia. So when it came to me, in a way, all I felt I could offer was myself.

My voice, fully human, with frailties, brimming with belief for us all as we forge forward.

That’s not to suggest I don’t acknowledge the impact of my consulting work at C-suite level. It also doesn’t mean that I’m somehow shying from visibility or self-appreciation. It’s the very opposite.

It’s because I know my worth that I’m willing to be myself and show up as a remarkable-ordinary-accomplished-messy woman. It’s crucial for those of us invited onto panels and keynote giving sessions, to crack the myth of seamless life: That we wake up glossed and groomed, embodying serenity.

Breaking the myth of perfection

Let me give you a live example of my route to the conference to demonstrate this.

Having driven from the Brighton coast more than half an hour away to avoid the weekend replacement bus system I discovered the train station car park was closed. The guy at the car park was disinterested in sharing where cars could park. I mentioned I hadn’t a clue about the area and couldn’t miss my train. Gesticulating across a maddeningly complex road system he smiled and said, “Good luck, love”.

I called my eldest daughter and had what can only be described as a mini meltdown. Drama isn’t one of my life’s side dishes, yet somehow I leant full into histrionics. Did I mention the torrential rain?

As I made my way back to the station, my carefully chosen conference outfit – ankle boots, bare legs, backpack and flashy dress – proved quite the combo, as it garnered white van driver beeps. I was not amused. The trek to the train left my dress sodden, and composure deserted me.

From Victoria I had one last mission to accomplish before taking my place on the One of many stage. It was allegedly an easy task but one I managed to make an almighty ‘cock-up’ of. My assignment was to locate House of Fraser and present myself to a make-up whizz at the Mac counter. I’ve forgotten to mention my face was cleansed bare.

Being a navi-guesser rather than a navigator (despite using my iPhone with map) I circled around the station in several directions. Cue another meltdown and accompanying wobbly lower lip.

The superb assistant at Mac declared me a woman of great joie-de-vivre energetically, while slapping on far more product than I ever would have chosen. Internally I was almost beside myself as she slowly tried out strobe creams, blushers and the like. I all but ran from the shop, accosted a postman for directions and made the hotel with about 3 minutes to spare. A swift throw on of tights in a cramped loo by reception left me stage ready. Just.

The minor tribulations of my morning served to test me. They also allowed me to sit before an audience of 500 amazing women with humility uppermost in my soul. I can take my mission and purpose in life seriously, but certainly not myself.

How do I do it? 3 tips

When women ask me how I do it, truthfully I can tell them. Along the way, I’ve learned a thing or two about how I can make the difference I am here to make without finding myself swallowed up in logistics, doubts or trying to do it all.

Three of my most treasured tried-and-tested tactics are:

1. Ask for help.

I’m never too proud to admit when I need extra support so I can direct my energy where it’s most needed. From childcare to helpful postmen, I wouldn’t have been made it to the One of many stage were it not for the people I asked to support me along the way. We can do anything we want to – but we can’t do it all ourselves.

2. Let go of perfection

My face might not have been how I wanted it. I could have done with catching an earlier train. There are countless things, every day, I could do differently. But none of the women in the audience were there to judge my makeup skills, and showing up matters more to me than conforming to a timetable. I choose to focus on what matters, forgive myself for the mistakes I make along the way, and let go of the rest.

3. Go with the flow

Life’s too short to spend time wishing reality was different. “If only…” is a dangerous phrase – and it can stop women in their tracks, who tell themselves they’d love to make a real impact… but they have kids, or they’ve been out of the workplace too long, or a myriad of other reasons. I’ve longed for a simple life as much as the next woman, but the truth is I wouldn’t really exchange the glorious complexity of balancing family life – while trusting I can still have an impact – for the world.

In part that’s why I’ve founded School for Mothers (SFM). Because I DO know how mothers can retain and grow themselves as women of great talent and impact, while at the same time raising happy families.

Sadly though we’ve a global epidemic of exhausted overwhelmed mothers with many (often secret) wishes and ambitions for themselves. These same women are struggling to navigate selfhood and motherhood without monumental tension. We’ve all been fed lies that it’s either our children, or ourselves that can flourish.

So I’m calling time on archaic outgrown models of motherhood and instead heading a movement to modernise this. It’s exciting, it’s needed, and mothers are joining together for ourselves, and future generations.

Go ahead, ask me again how I do it because I’ll tell you it’s messy. I’ll tell you it’s only make-up deep and always about a daily emotional surf ride. And I’ll also tell you things are on the change for Mothers.

If you’d like to hear more about this, our first one-day event, SFM Live, lands in London on 17th November. Click here to find out more. Because one thing’s for sure, we’re in this together. It would be so good to share this day with you.

About Danusia Malina-Derben

The Straight-talking Consultant and Mother Of Ten!

Danusia Malina-Derben is a serial entrepreneur and straight-talking consultant advising Boards and C suite clients on their Strategic leadership.

She is also founder of School For Mothers – an inspirational movement modernising motherhood one ambitious mother at a time.

She is mother of ten children including ‘her last baby’, triplets of five years old. Find out more at www.schoolformothers.com.

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How to get over mother guilt

By

Thea Jolly

Thea Jolly

In-house Coach at One of many
Thea is one of our Certified Coaches and part of the coaching team on our the Lead the Change and Be Powerful Programmes.

Thea's mission is to help women feel at peace with themselves - because only then can they make their biggest and boldest contributions to their families, communities and the world.
Thea Jolly

Latest posts by Thea Jolly (see all)

This article is by Thea Jolly, one of our Certified Coaches and part of the coaching team on our the Lead the Change and Be Powerful Programmes.

Thea’s mission is to help women feel at peace with themselves – because only then can they make their biggest and boldest contributions to their families, communities and the world. And today she’s sharing 5 simple ways to get over our guilt.

How much time and energy do you waste feeling bad about your parenting? Do you second guess your decisions, worrying about saying no and upsetting your children, or do you try to please everyone, despite it compromising what you believe in? Or perhaps you experience a constant low-level guilt about not being the ‘Perfect Mother’ and being able to Do-It-All.

Welcome to modern motherhood – and indeed, modern womanhood. Even if you’re not a mum, the steps I’m sharing with you today are incredibly powerful when you apply them to any situation you find yourself feeling guilty about.

Often our guilt is in direct proportion to the expectations we have of ourselves, of the bar that we set ourselves. And in some areas it’s just too high.

When we are at our best we are light-hearted and happy, following our intuition, allowing life to flow and opportunities for growth and nurture to unfold. Guilt gets in the way of that.

So how do we stop? And how do we let our softer, natural, more effective Mother out to play?

5 ways to deal with mother guilt

1. Call it out.

The first step towards change is to notice what is going on. As the saying goes, knowledge is power, and self-knowledge is the ultimate power.

Start noticing whenever you feel guilty about something and instead of ruminating, say to yourself:

‘I’m noticing I’m feeling guilty about x, and that’s OK. I’m a human being feeling a human emotion.’

This labelling helps you to distance yourself from the guilty thoughts and emotions – like an observer who’s not so personally involved – which reduces their power over you.

2. Notice your stories.

Every second of the day we are interpreting the world around us, through our bodies and minds. None of those interpretations are true – they are just one of many realities that we create depending on our mood, our beliefs and a million other filters and factors that affect our neural connections.

When guilt strikes, ask yourself what story you are telling yourself.

For example, I’ve noticed that I often feel guilty about feeding my children processed pizzas. If I stop and ask myself what story I’m really telling myself the answer might be:

I’m telling myself that good mums never feed their children pizza, and that because I’m not making time to cook meals from scratch, I’m a bad mum. I’m telling myself the story that all other mums cook healthier meals than I do.

I’m painting a black and white picture where pizza is bad and no-pizza is good. I’m telling myself that my children will get obese, and develop diabetes and die early from cancer because I’m not a good enough mother and it’s all my fault.

I’m also telling myself the story that it’s too hard to do anything else and that I’m stuck here feeling bad about feeding my kids pizza every Friday.

Written down, I’m sure you can see how untrue this story is. There are elements of truth – processed pizza isn’t the healthiest of meals – but the extrapolations and meanings I’ve taken from it are not true.

I won’t kill my children with pizza. There are hundreds of habits and factors that will affect my children’s health. There are thousands of moments that will contribute to my parenting, and most of them will be nurturing and positive.

Start questioning the stories you are telling yourself and make a conscious choice about whether to believe them or not.

After a while you will notice your favourite stories, and will be able to say to yourself: Ah, that’s my ‘I’m a bad mother story’, ‘I can’t cope story’, or ‘pizzas are evil story’ and let it go.

3. Know your values and boundaries

Sometimes guilt is a response to actions that occur because your boundaries are being crossed or your values are being compromised.

For example, I’ve realised that for me personally my pizza story was a sign that I wasn’t living in line with my values. I believe in fresh, wholesome food and while my family generally eats this way, I know in my heart that the balance has slipped more towards convenience and extra treats than I’d like.

And so I have to ask myself: what could I do that will make me feel more in integrity with my values around feeding my family, while also acknowledging that I’m busy and don’t always have the time or inclination to cook?

Then, because I know that I’m working towards a better balance I can reassure myself when the tabloid ‘Bad Pizza Mum’ guilt rears its ugly head.

4. Get into your Queen PowerType.

One of the biggest surprises for me when I started working with the 5 Women’s PowerTypes™ was how effective being in the Queen PowerType is for the difficult moments of parenting.

The 5 Women’s PowerTypes™ are the powerful role models we use at One of many to tap into our strongest feminine leadership, and the Queen is just one of them (the others are Warriroress, Sorceress, Lover and Mother).

A Queen just knows what to do. She leaves all the self-doubt and second guessing to others and calmly and confidently states what is needed in any particular situation.

And she doesn’t do guilt. She looks after her needs, is aligned to what she wants for herself and her family and knows what the right action is.

So when guilt strikes, stepping back and asking ‘What would a Queen do/say?’ is often enough to reassure yourself that what you are doing is the right thing.

When my children complain about not liking certain meals I cook, I can go into Queen, align myself with my values of health and vitality and calmly say ‘This is what is for dinner today.’ No drama. No guilt.

5. Let go of responsibility

This might sound weird for a mum, but honestly, if there is one thing I’ve learnt during my parenting journey it’s that we are not responsible for our children’s happiness.

As harsh as that sounds, it is not our job to manage their emotional well-being.

Obviously we do our best to be compassionate, caring, inclusive, loving, nurturing and all those wonderful qualities of Mother, especially when they are young.

We can encourage them along the way to managing their own emotions – but we only hold the space for their journey, and cannot force it to play out a certain way.

When we try to cajole, influence or control the well-being of others so that we can feel better it can be counter-productive. You can only lead with integrity, not force your family to follow you.

Next time you are feeling guilty ask yourself: ‘Is this my responsibility?’ Quite often the answer is no.

Are you simply feeling bad because, naturally, you don’t want your child to feel bad?

You are responsible to act in accordance to your highest values of behaviour (i.e. respect, love, enthusiasm, integrity etc.) and to the vision you have for your family.

How your children respond is not your responsibility, it’s their opportunity to learn and discover themselves.

My children are now 16, 14 and 11. They are old enough to know what foods are good for them and make their own decisions. I can teach, model and provide a balanced healthy diet but ultimately I have to gift them the responsibility to look after their own bodies and health.

I can also choose to acknowledge with compassion, that this letting go is sometimes scary, extremely annoying, fraught with arguments and mistakes on both sides, but that ultimately it’s what being a mother is all about.

Finally, it’s important to note that sometimes guilt is appropriate.

Maybe you’ve behaved in a way that wasn’t your best self. That’s OK. Guilt is there to prompt a response: to make amends, apologise or change a habit. But when guilt itself is a habit, linked to who you are, not to how you are behaving, it might be slipping into the arena of shame – which is not useful for parenting in any way (but that’s a whole other blog post..).

How about you?

Thea Jolly: How to get over mother guiltDo you experience “mother guilt”, or do you recognise some of what I’ve described here in your life outside of motherhood? We’d love to know your experience of guilt and whether you find these strategies effective when it comes to coming past it – leave a comment and let us know.

Thea is one of our Certified Women’s Coaches, and is an in-house coach on our Lead the Change and Be Powerful Programmes.

To find out more about Thea, click here. Or for a taste of her work, take the free Are You A Perfectionist quiz by clicking here.

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many™ women creating strong, meaningful connections in our community.

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I love my kids, so why do I shout at them?

By

Joanna Martin

Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.

Latest posts by Joanna Martin (see all)

It’s something every parent has surely found themselves wondering from time to time: I love my kids, so why do I shout at them?

If you don’t have children, there’s probably another example you can think of.

You adore your partner – so what was with those sarcastic words that came out of your mouth when they asked an innocent question about your plans a few weeks ago?

Or maybe you find yourself responding with surly monosyllables in conversation with your Dad one Sunday afternoon. Are you forty, or fourteen right now?

I’m sure you can think of an example from your own life where you found yourself lashing out at someone you know you care very deeply about. It can be so frustrating. You know you’re a capable, confident woman deep down. So where on earth does she disappear to at these times, and what can you do to get her to return?

You’re not alone

First things first, you are most definitely not alone. Sit down for a glass of wine with any mother and she’ll probably confess to moments when she really wasn’t proud of the example she was setting to her kids.

Sit down with a glass of wine with me, and I’ll confess to moments of the same.

We all have times when we slip into a mode that’s not really who we are, or who we want to be…

One client I talked to at one of our retreats told me abut a recent time when she’d totally lost it with her husband. “I was cruel and mean,” she told me, thinking back to the way she’d lashed out at him. “And it wasn’t even over anything big.”

At One of manywe refer to these unhelpful responses as coming from disempowering archetypes, and there’s three that most of us identify with at one time or another.

3 ways we lose it with our loved ones

1. There’s the Bitch – cutting, maybe even sarcastic, and always unkind, she’s the sharp tongue that snaps at your kids when they’re taking far too long to get ready; the tone that has your partner running for cover, or the look that makes your colleagues wish the floor would swallow them up.

2. The Victim is that stroppy teenager part of you – the girl who just thinks life is so unfair, but that there’s absolutely nothing she can do about it. In victim mode, we throw up our hands and declare that everything’s out of our control. It’s all other people’s fault, and you might as well just curl up in a ball and give up. Nothing you can do could possibly make a difference anyway, right?

3. The final sister in our trio of despondency is the Martyr. Her signature is to pile up her plate with task after task, responsibility after responsibility, sacrificing her own wellbeing for everyone else – and simmering with resentment about it. She’s the last one to leave the office and the first to volunteer for an extra duty, with a big sigh to make sure everyone knows how hard she’s working.

Breaking free of the disempowering archetypes

Crowning all 3 of these is the archetype we call Superwoman. She’s the woman trying to juggle everything: her home, her relationship, her work, her self-expression… doing it all, by herself, with no one else’s help. She simply doesn’t have a stop button.

Superwoman runs on pure adrenaline, most of the time, and it’s no surprise that when we push ourselves to be in superwoman mode for most (or all!) of the time, we can find ourselves heading for exhaustion, sickness or burnout.

What’s going on?

Knowing these archetypes is a really great way of starting to be able to get to a more resourceful place – one where you can actually begin to anticipate times when things are going to get tough, and maybe even change your behavior ahead of time.

In our BePowerful program we use an exercise called “trigger tracking” to begin to notice exactly when we tend to move into the archetypes that least serve us.

For my client who’d shouted at her husband, she identified quickly that she was moving into”bitch” mode. And the trigger was nothing to do with her husband – it was a looming work deadline that sent her into a tailspin of stress that was directed at her nearest and dearest.

What you can do

So if you find yourself yelling at your kids, it’s likely that you’re moving into one of these disempowering archetypes – and that might well be because Superwoman is showing up in your life.

Here’s how to gently retire these ladies from your day-to-day life.

1. Forgive yourself

When you’ve shouted at your children or said something unkind, it’s easy to let that drag you into self-recrimination: “I shouldn’t have said that”… “I’m a horrible person”.

Start by forgiving yourself. We all have off days; we’ve all said things we wished we could take back from time to time. Apologise to the person you snapped at, if that’s appropriate, and then move on. This is a prompt for you to take a closer look at yourself and see if you can change the pattern.

2. Notice what happened

Get curious about what it is that flared up, and what happened just before it to prompt it. Was it, like my client, a reminder of a pressing work deadline that had you worrying you might fail – a touch of “imposter syndrome”? Or did your partner inadvertently remind you of an insecurity about feeling accepted?

Kids can be great at pushing our buttons, completely without meaning to – and with no idea of the reaction they’re going to get.

Identifying your “triggers” isn’t about going into victim mode or blaming others for setting us off. But it can help you give those closest to you clues about times you’re likely to feel tense, and give you a heads up that it might be time to prepare for stress to come up.

3. Take care of yourself first

The bottom line when temper flares is that your needs aren’t being met in some way. Perhaps you’re run down and exhausted, and you just need a rest. (If you’re completely overwhelmed, our overwhelm first aid kit might be just the thing).

Or there might be some historical emotional patterns that are asking for your attention. Working with a coach or through a program like BePowerful is a really gentle, supportive way to take a look at any area where you know you’re not feeling at your best, and learn new strategies to make changes.

How about you?

Do you know you have a tendency to flare up at certain points? What are the triggers for you, and how do you work through them – letting the people in your life know when you have a pressing deadline, perhaps, or giving yourself an extra time buffer in between appointments so you (and the kids) can decompress? Share what works for you in the comments below.

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

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How to stop feeling guilty

By

Joanna Martin

Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.

Latest posts by Joanna Martin (see all)

All of us feel guilt at some time or another. But if you think that guilt’s a purely negative thing that you ought to be avoiding at all costs, pause. I believe that guilt can actually be an incredibly useful emotion, and if we learn what it’s trying to tell us we can absolutely learn how to stop feeling guilty, as well.

As a mother, it feels that guilt is almost something that’s inbuilt into my life – so you’ll have to excuse me if this blog is a bit mum-centric as I share my personal experience. Because guilt’s absolutely not a feeling that’s limited to mothers.

Whether it’s an awareness of our impact on the environment, the amount of time we spend with our partners, our choices about what we eat or how we behave, there are plenty of things to potentially feel guilty about in the modern world.

So how on earth can this actually be something that’s helpful to us?

Guilt: a personal story

When my first child, James, was born, I was fortunate to be able to take a big chunk of time off. So the classic “Mum guilt” didn’t have such an impact on me. But when our second child, Rosie, came along, that all changed.

As our vision has evolved over the past few years, I’ve fallen more and more deeply in love with this work and our amazing community. More than just a job, this is my soul calling – my true purpose in the world. So when Rosie was born I knew one thing to be true: I didn’t want to stop working with One of many just at the point where it felt our mission was really gathering momentum.

That means my work has grown alongside my family. Rosie’s been coming along with me to events since she was 5 weeks old. Of course, I made some changes to accommodate my needs as a new mum, but halting my contribution to the team completely just wouldn’t have felt right.

And there you have it, the perfect recipe for guilt: two children for whom I am the sun, moon and stars, and a business that I’m absolutely clear is my soul purpose.

James is old enough now to be able to ask me outright: “Why do you have to go to work today – why can’t you pick me up from school?” Cue the guilt!

Don’t get me wrong, I know how lucky I am. For so many mums, doing the school pickup is never an option, let alone being able to work from home and spend time together during holidays and breaks.

And then there are mums like our team’s amazing Wendy, who almost lost her life after the birth of her third child. Seriously ill, it just wasn’t possible for her to be there in the way she wanted to for her newborn baby – and yet the guilt was still there!

Whether you’re a mum or not, I don’t think guilt is something any of us can escape from experiencing, but it’s really important we pay attention to it: and here’s why.

Why guilt can be so destructive

If we find ourselves doing guilt a lot, it’s often because we’ve slipped into the disempowering archetype of the Martyr. This is often associated with the role of mother, whether or not or you have children. If that sounds confusing – being a Mother when you don’t have kids? – let me explain.

In our Women’s PowerTypes™ tool, Mother is one of the powerful roles that all of us women can choose to step into. Along with Warrioress, Queen, Sorceress and Lover, it’s a PowerType we can draw on from time to time.

Regardless of whether or not you have children of your own, Mother is our nurturing, compassionate, deeply loving side that sees the best in everyone and is always there to offer comfort and support.

It’s also an aspect that, when over-expressed, can slip into feeling guilty, and ultimately become the Martyr, endlessly exhausting herself in the service of others.

When guilt become destructive

It can be tempting to try and fight feelings of guilt with more action. To take another example, perhaps you feel guilty about not spending enough time with your friends – and book in drinks on an evening when you’ve already done a full day of work, made dinner and done all the evening chores at home. You meet your friend feeling tired, ratty, and utterly uninterested in hearing the latest saga in her ongoing feud with a colleague.

That’s when guilt can lead to resentment, and start to become really destructive in our relationships. We start telling ourselves that everyone else gets attention before we do, and forget the importance of really giving to ourselves.

So why do we feel guilt?

If we can’t get rid of guilt by doing more, what’s the solution?

The whole issue of guilt starts to make a lot more sense when we get to the bottom of the real reason we feel guilty.

Guilt is an emotion that prompts us to take a look at whether we’re really living according to our values.

So, when you feel it, the important thing to do is to stop. If you know what your values are, you can do a quick check in – are you living in alignment with them right now? If the answer’s yes, you know you can let go of that guilt.

For me, I know that self-expression is a really high value for me. Contributing through my work is the impact I am here on this planet to make, and so I’m able to recognize that, although my instincts as a mother create feelings of guilt from time to time, they’re not something I need to hold on to.

How to let go of guilt

If you’re clear you’re living up to your values, and yet you’re still finding it really hard to release any guilty feelings that come up, it might be a sign that you’re hanging on to an emotion from the past that it’s time to let go of.

That might even include guilt you’ve inherited from someone else. If your own mother felt a lot of guilt, you might have been brought up hearing things like “it’s selfish to think about yourself”.

In our members area we have free resources to help you release emotions, including guilt, which might be holding you back. You can click here to join our community and get access to all of them, including a free audio recording all about emotions and how to manage them.

Guilt and you

Guilt’s such a common emotion that it’s really important we gain the understanding we need of why it occurs and what we can do to shift it.

Whether it’s taking the time to look after yourself – so your Mother doesn’t slip into Martyr – or dealing with residual emotions that are no longer serving you, addressing guilt is a powerful way to create change in your life.

And the effect on those around you, if guilt is something that’s been a big presence in your life, can be immense.

How about you? Does guilt play a big part in your life, or is it something you’re pretty confident you know how to handle? Share your experience in the comments.

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many™ women creating strong, meaningful connections in our community.

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Jo&Co Episiode 8: A moment with Wendy Powell

By

Joanna Martin

Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.

Latest posts by Joanna Martin (see all)

Recently I interviewed the amazing Wendy Powell of MuTu System. Wendy is a huge online success with her system designed to take care of women’s health post-partum.

What I love about her approach is it fits beautifully with our teachings of how Superwoman won’t get you sustainable fruitful outcomes, and that includes in your health.

Wendy was a mentor at our BeVital retreat last year, and I highly recommend having a listen to our recent chat, where she will cover;

  • The physical issues women face (sometimes for years) after birth that are NOT ok, but common.
  • Why you shouldn’t just accept the way your body is right now
  • How when you shut off from the parts of your body you don’t like it causes more problems.
  • And how ageing affects your body.

 

Find out more about Wendy and the MuTu system here.

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