Midday Decision Fatigue The Vagus Nerve Reset for Burnout Prevention (Part 2 of 3)

You've made a hundred tiny choices already today, and now your brain feels like a browser with 37 tabs open. That's decision fatigue, and it's a physical state of nervous system exhaustion. You aren't lazy, you're overstimulated. Let's close those tabs and bring you back into your window of tolerance.

You are doing enough. You are enough. I'm Martin, I'm a clinical hypnotherapist, a former paramedic, and this is part of my anxiety breaker course. If you're ready to shift from functional freeze to focused flow, join me today and then visit calminganxiety.fm.

Right now, find your quiet place. You can sit or lie down, whichever you prefer, head phones as well if you want, and if it's safe, close your eyes. We're going to use the 4-7-8 breathing technique today. It's a gold standard for down regulating a stressed system.

You'll empty your lungs completely, then inhale quietly through the nose for a count of four, holding that breath, feeling the stillness for seven. And then you'll exhale with a forceful wash through per slips for account of eight. Ready? On my count, in 2 3 4. Hold 2 3 4 5, 6 7. Out 2 3 4 5 6 7.

And then let your breathing just return. Now, as you've set all back into your natural rhythm, we'll practice that somatic tracking.

But let's just do one more of those incredible, down-regulated, vagal toning breathing techniques again.

Are you ready? In 2 3 4. Hold 2 3 4 5 6 7. Out 2 3 4 5 6 7 8.

Well done. Practice this whenever you need to down-regulate. Right, briefly scan your body.

Look for any knots of tension, maybe in your jaw, your stomach, your neck. Don't try to change them, just acknowledge them and say to yourself, "This is just a sensation, and I am safe in this moment." By naming the state, you are taming the amygdala and you will then restore all of your executive functions.

Let's go through your body. Maybe randomly, maybe in turn. Look for areas of tension, places your whole distress and breathe deeply into them. And then as you exhale, relax and unwind.

Relax deeply and safely within the sanctuary of your consciousness.

This mind-body connection, setting you free from the negative anchors of your past.

Take a deep breath in into that area that noted stents of stress. And then as you breathe out, relax and wind, loving all that you are, drifting deeply and safely.

And as you find your moment of calm and balance in the day, imagine a bright, clear light illuminating the path in front of you.

You don't need to see everything, just the next step. Imagine this bright light covering your entire body, an aura of protection so that when negative comments, moments of panic, or doubt come your way, they dissolve, leaving you within in a state of balance and acceptance.

And within this moment, in your mind's eye, it's time to visualise and repeat today's wonderful words of positive change.

See them brightly, whisper them in your thoughts or speak them out loud.

I trust my intuition to guide my choices today.

I have the power to say no to things that drain my energy.

I am not my productivity, I am a human being worthy of rest.

My mind is clear, my focus is sharp, my heart is ready.

And relax now, further and further down, embracing this new way of thinking, of feeling and reacting.

Deeper and deeper with every out breath. And then once more within the beauty of your imagination, I trust my intuition to guide my choices today.

I have the power to say no to things that drain my energy.

I am not my productivity, I am a human being worthy of rest.

My mind is clear, my focus is sharp, my heart is ready.

And now, just be appreciating this single gift of time to honour all that you are.

Out of the 8 billion souls on this beautiful planet, you are as worthy of anyone, of peace, of calmness, of being successful in all that you want.

Relax now, my friend. Deeply and in love with your soul. And today's 3 daily caring tips. One, the 3 choice rule.

If you are feeling paralyzed by options, pick the top 3 and discard the rest. Speed beats perfection when your battery is low. Two, the peripheral vision reset. Look away from your screen and soften your gaze until you can see the edges of the room.

This physically triggers your parasympathetic nervous system. And three, the power of the palms. Before you say yes to one more task, take three physiological size. Give your brain the oxygen it needs to decide from a place of power, not panic.

This is your moment of calm. Now wiggle your things and toes and bring your awareness back to the room around you. Now take that deep breath and then as you exhale stretch out the arms overhead. And then open your eyes.

This was part 2 of our mini-resilience series. Join me for part 3 next time when we'll master the evening wind down using NSDR. For the full toolkit visit calminganxiety.fm. I've created a 5 series self-it-nosis session purely for anxiety and it's only $67.

Have a lovely day. I'm going to soften my gaze. I'm going to double in-hole and then to ourselves. Be kind.