5 WAYS TO DECREASE YOUR FINANCIAL STRESS, CREATE A GREATER SENSE OF CONTROL AND OPEN YOUR WORLD OF FINANCIAL POSSIBILITY
Well…..he might be.
If you’ve been in my audience or read my book, you’re familiar with Sneaky Pete. If you haven’t or you’re not, Sneaky Pete represents the primitive part of our brain that:
- is all about living in the present moment
- is focused on our immediate comfort
- only cares about what feels good
- is highly reactive and emotional
- has no capacity for rational thought
- couldn’t give a rip about future consequences of today’s actions
Sneaky Pete is the default setting for our brains because he takes the least amount of energy to use. The more advanced, rational part of our brains that makes good decisions – like when it comes to managing our finances and planning for the future – takes A LOT of energy to use and is easily exhausted. To make things worse, whenever we’re stressed, Sneaky Pete automatically assumes control.
So what does he have to do with your money?
Just about everything.
Sneaky Pete is the voice in your head telling you YOU REALLY NEED the latest piece of technology or a bigger and better TV, car or house. That it’s not just ok, but actually a NECESSITY, to take the trip you can’t afford. That it’s a GREAT IDEA to go shopping when you’re bored and to put that killer pair of new shoes on your credit card.
He wants to you be happy today. But unfortunately today’s happiness can be tomorrow’s stress and anxiety.
Money and finances are two of our top sources of stress. The emotional burden of carrying debt or the fear of not being able to make ends meet can take a huge toll. And it robs us of our confidence.
But there’s a way to increase the odds of our advanced brains winning the fight and giving us more freedom from stress and to make better decisions. We can create scenarios where we’re less tempted by Sneaky Pete, not exhausting our willpower to resist him, and are making decisions more in alignment with our long-term goals….they’re called Optimal Defaults.
Optimal Defaults make choosing a desired behavior easier, if not automatic, and require more energy to opt out of a good decision.
Here are 5 Optimal Defaults to decrease your financial stress, create a greater sense of control and open your world of financial possibility:
1. GET RID OF TEMPTATION. If Sneaky Pete sees something appealing, he’s going to do anything he can to make us do it or get it. I used to get suckered into buying all kinds of things I didn’t know I “needed” by looking through catalogs that came in the mail. Stop allowing Sneaky Pete to be tempted. Call or hop online to unsubscribe from catalogs – it takes less than 2 minutes. Unsubscribe from retail emails announcing sales or product launches. Unsubscribe to magazines that have tempting articles or advertisements for things you don’t need. You may be surprised by what a difference this makes!
2. SET IT & FORGET IT. While your advanced brain understands the benefits of planning and saving for your future, Sneaky Pete wants to live it up right now. Dolla dolla bills, ya’ll! Sign up for automatic deposits into savings or retirement from your paycheck. If you have debt, sign up for automatic payments. Don’t give Sneaky Pete the option of making financial decisions for you…he’ll always choose fun today over a solid future.
3. RETAIL “THERAPY” MY A$$. When did shopping become a leisure time activity? I’ll sometimes find myself with nothing to do in the evening and jump on to Etsy to “just see what’s going on”. Or how about being bored on the weekend and going to the mall? It’s like being on a diet and going to a buffet or being addicted to gambling and going into a casino – why put yourself into a tempting situation? Plan other activities like going for a walk, listening to a podcast, or going to a museum, local hot spot or tourist site you’ve never taken the time to visit.
4. HIT THE PAUSE BUTTON. Sneaky Pete is the King of Instant Gratification. He wants WHAT he wants, WHEN he wants it. He hates to be told no. But we can slow his roll by saying “Hold on just a minute. I’m not saying no…but let’s wait. If we still REALLY want it in 48 hours, we’ll revisit it.” As soon as you create some distance and buy some time, Sneaky Pete eases up, and advanced brain has a better chance of taking control. This sounds too easy to work, but you may be surprised at how this small delay allows your advanced brain to wrestle control away from Sneaky Pete.
5. PUT YOUR $$ WHERE YOUR MOUTH IS – NOT IN THE TRASH. According to USDA statistics, a family of 4 spends about $1000 per month eating at home. If you add in going out to eat, it gets even more expensive. We also waste about 1 pound of food per person each and every day…which means we’re throwing money into the garbage. Here are a few things you can do to save money (and time) on food:
- Shop with a list. When Sneaky Pete goes to the grocery store with free reign he starts snatching whatever looks good. Spend the 10 minutes to make a list before you go. A little bit of planning will also save you the stress of wondering what the heck you’ll do for dinner every night as well as several trips to the store.
- Redefine what a meal means. I get stressed and overwhelmed when food prep is too complicated. Then I want to just bag it and go out to eat. KEEP THINGS SIMPLE. Breakfast for dinner is soooooo good! Toast a whole-grain English muffin, top with mozzarella and a couple slices of tomato. Scramble some eggs, spoon on salsa and sliced avocado, and have a handful of corn tortilla chips.
- Do a meatless meal 1 or 2 times per week. Meat is far more expensive than beans, eggs or other sources of protein…especially if you have a big family. Here are a few of my favorite easy, no meat recipes:
- Grilled Halloumi Cheese Tacos You don’t even have to grill the corn or cheese – just cut the corn off the cob and eat it or buy frozen, and you can cook the cheese in a pan if you don’t want to grill.
- Smoky Beans and Greens on Toast This is unbelievably delicious. The bacon is optional. I know those might be fighting words for some of you 🙂
- Chickpea Vegetable Bowl with Peanut Dressing Super cheap and super yum.
- Pasta Salad with Garbanzo Beans, Tomatoes and Feta
I like to call GABA “The Anti-Anxiety Molecule”. It stands for gamma-aminobutyric acid – which is quite a mouthful. Here’s any easy way to understand what this neurotransmitter does…
You’re driving to work and you HAVE TO get there on time because you’re giving a huge presentation, or you’re headed to an important appointment or meeting. It’s been a hectic morning, traffic is a nightmare, you’re late, and you’re full of stress and anxiety about getting there on time.
You are OVERANXIOUS and your pulse is STUCK IN OVERDRIVE….THE OPPOSITE OF FEELING CONFIDENT AND RESILIENT.
Then the ABBA song “Dancing Queen” comes on the radio. How can you not love this song?! You’ve danced to it at weddings and parties…it’s a feel good song. You turn it up, belt it out, and find your muscles relaxing. You can feel the change in your chemistry and state of mind as the song goes on.
GABA (which sounds a lot like ABBA) is a sedative-like neurotransmitter that slows the firing of neurons in your brain. Anti-anxiety medications like Valium and Xanax work by increasing GABA. When it’s higher you feel calm and relaxed, and you’re less stressed or anxious – YOU’RE FEELING ON IT.
Here are 6 easy ways to get more GABA:
3. High intensity interval training
4. Drinking green, black or oolong tea
5. Fermented foods like yogurt, kombucha, sauerkraut, kimchi, tempeh, kefir or miso
6. Nuts, beans, and soy
FEEL FREE TO EITHER WATCH (ABOVE) OR READ (BELOW) TODAY’S POST!
Our thoughts, feelings and emotions originate as chemicals. When our chemistry is off, there are significant shifts in our brain – our emotional state, how we process information, our communication style, how perceive ourselves and others – but especially in our sense of confidence.
Who are some of the most consistently confident people out there? PROFESSIONAL ATHLETES. They’re confident and successful in their performance because they’re very intentional about optimizing their chemistry through movement, food, visualization, goal setting, and beliefs.
WE HAVE TO OPTIMIZE OUR CHEMISTRY BEFORE WE CAN OPTIMIZE OUR CONFIDENCE, INTELLECT, AND POTENTIAL
I want to introduce you to the 5 CHEMICALS OF CONFIDENCE, how they work, and simple things you can do to increase or decrease them to be more confident, productive, and successful in work and life. It’s an opportunity for you to become your own Confidence Chemist!
Today’s Chemical of Confidence is SEROTONIN and I like to call it “The Confidence Molecule”.
You know when you’re feeling ON YOUR GAME? You’re in the zone and totally unflappable? You are focused, centered, happy, and confident? That’s serotonin at work.
Serotonin really changes your chemistry for the better. In fact, some of the most prescribed drugs for treating anxiety and depression like Prozac, Zoloft, Paxil work by modulating levels of serotonin in the brain.
When serotonin is higher you:
- Feel confident
- Are more socially engaged
- Have a balanced mood
- Are less worried
- Sleep better
It makes you feel more self-assured and comfortable with putting yourself out there. You’re better at dealing with change and are less affected by stress and anxiety. You’ve got better energy and feel more grounded.
YOU CAN CHANGE YOUR CHEMISTRY AND BOOST YOUR SEROTONIN BY:
1. EXERCISE. Exercise increases the amount of serotonin your brain produces and releases. Multiple research studies have shown that exercise is as equally effective at boosting serotonin and mood as prescription medications are. And in some cases, exercise is even more effective! Don’t feel like you have to workout for an hour – even 5 minutes has been shown to change your mood.
2. DIET. Serotonin is not only produced in the brain, it’s also created in your gut and digestive tract. Confidence takes guts – but healthy guts specifically! Don’t stress yourself out on having the perfect diet or making huge changes.
Simply eat more of these:
- unprocessed foods
- whole grains
- fermented foods like yogurt, sauerkraut, kimchi or kefir (a fermented milk)
- probiotics containing Lactobacillus and Bifidobacterium can also be helpful
And less of these:
- processed foods
- fast food
3. REFLECTION. You have the power to conjure serotonin with your thoughts. Taking a minute or two to reflect on a past achievement, victory or happy moment produces serotonin and makes you feel upbeat and confident. Create a daily gratitude list of 3 things you’re grateful for. Before facing a difficult situation, reflect on a past experience that you successfully overcame…or survived.
UP NEXT TIME: GABA, which is a great antidote for anxiety and has a lot of the same effects of Valium or Xanax.
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