- **[0:00]** - Welcome and reflection: "Can you believe it's already mid-December? Let’s make this moment count."

- **[1:00]** - Today, we’re diving deep into *emotional mastery*. You’ll learn how this transformative process can help you handle stress, build resilience, and create a life you love.

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### The Big Idea: Every Problem Is an Emotions Problem

- **[2:30]** - I’ll show you why emotional mastery is the key to solving issues in relationships, parenting, money, career, and more.

- **[3:15]** - By the end of this episode, you’ll understand why emotions are at the root of so many challenges and how mastering them can change everything.

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### A Client's Journey: Proof It’s Possible

- **[5:00]** - You’ll hear how one of my clients went from feeling stuck and overwhelmed to confident and in control using the emotional mastery process.

- **[6:15]** - I’ll share my own story too—how I broke free from constant pressure and perfectionism—and how you can do the same.

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### Understanding Emotions

- **[7:45]** - You’ll learn what emotions really are (hint: they’re not thoughts!) and why understanding them is crucial.

- **[8:30]** - I’ll explain the stress responses—fight, flight, freeze, and fawn—and how they might be running your life without you even realizing it.

- **[10:00]** - You’ll start to see why emotional distress keeps happening and what you can do to stop it.

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### Step 1: Proactive Nervous System Regulation

- **[12:00]** - Discover the difference between "911" nervous system regulation (what to do in the moment) and preventative practices (how to build resilience over time).

- **[13:30]** - I’ll show you easy, practical ways to regulate your nervous system daily—without spending a ton of time or money.

- **[15:00]** - You’ll leave with actionable tools to build emotional capacity so you can handle stressors without feeling overwhelmed.

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### Step 2: Understanding and Guiding Emotions

- **[17:30]** - I’ll teach you how to interpret emotions as messengers rather than fighting or ignoring them.

- **[19:00]** - You’ll learn how to "ride the wave" of emotion without being overtaken by it—and how this simple skill can dramatically change your life.

- **[20:45]** - By the end of this section, you’ll know how to stop reacting to emotions impulsively and start directing them intentionally.

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### Step 3: Creating Productive Thoughts, Beliefs, and Support Systems

- **[22:30]** - Learn why your current thoughts may be keeping you stuck and how to change the way you think for good.

- **[24:00]** - I’ll guide you through building beliefs about self-worth, lovability, and what’s possible for your future.

- **[25:30]** - You’ll walk away with a clear understanding of how to replace self-criticism with self-advocacy and start living the life you truly want.

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### What Emotional Mastery Will Do for You

- **[27:00]** - By mastering this process, you’ll gain self-love, resilience, confidence, and fulfillment.

- **[28:15]** - You’ll see how emotional mastery impacts every area of your life, from your relationships to your career, and even your day-to-day joy.

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### My Coaching Program: Take This Further

- **[29:30]** - I’ll share how my *Emotional Mastery Coaching Program* works and how it can help you create the life you’ve been dreaming of.

- **[31:00]** - You’ll learn what’s included: one-on-one coaching, daily private podcasts, and access to transformative trainings—all designed to help you succeed.

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### Actionable Takeaways and Next Steps

- **[33:00]** - Before you go, I’ll help you reflect on how emotional mastery can shift your life—and encourage you to take the next step by booking a free consultation with me.

- **[34:30]** - Don’t forget: Every change starts with a decision. Let’s explore together how to make emotional mastery your reality.

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### Closing

- **[35:00]** - Thank you for joining me today! Remember, a new episode drops every week. If you found this helpful, leave a review and share it with someone who needs it.

** Ready to take the next step? Book your free consultation now at [amandahess.ca/bookacall](https://amandahess.ca/bookacall). Let’s create the life you’ve always wanted!

**[3:25] Getting Started: Why Manifestation?**

- I share a personal update about teaching spin class while recovering from a cold.

- Introduction to the episode's focus: Manifestation.

- Initial thoughts on manifestation inspired by a business coach’s TikTok content.

- Connection between self-love and manifestation as a practical tool.

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**[8:45] What is Manifestation?**

- Reflection on past trends like *The Secret* and how manifestation is often misunderstood.

- A non-spiritual, practical approach to manifestation: focusing on what you want to create.

- Identifying controllable vs. uncontrollable factors in life

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**[14:30] Manifesting Your Goals**

- The importance of identifying where you are and why.

- Using curiosity, not judgment, to examine current circumstances.

- Emotions as the foundation of manifestation:

- How emotions affect energy, actions, and interactions.

- Examples: weight loss, relationships, financial goals.

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**[21:10] The Emotional Component**

- Understanding and managing the emotional fuel needed for manifesting goals.

- Why confidence is often unavailable for new challenges, and how courage and resilience fill the gap.

- Emotions like love, care, and curiosity as drivers for relationship goals.

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**[28:00] Example: Managing Conflict Through Emotional Energy**

- Story of resolving conflict with compassion during a challenging customer service experience.

- Lesson: Diffusing situations with empathy and manifesting better outcomes.

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**[32:45] Emotional Literacy: Key to Manifestation**

- Most people lack the vocabulary to describe nuanced emotions.

- The role of an emotional thesaurus in identifying and processing emotions.

- Examples: shades of anger (e.g., jealousy, resentment) vs. positive emotions (e.g., fulfillment, satisfaction).

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**[38:00] The Process of Manifestation**

1. Recognize and process negative emotions.

2. Build emotional capacity through nervous system regulation.

3. Generate emotions like courage or resilience to fuel forward motion.

4. Apply these skills to specific goals.

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**[45:15] My Framework for Manifestation**

- Understanding manifestation as an emotional equation.

- Practical tools to grow emotional capacity and create desired results.

- Importance of small, actionable steps in coaching.

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**[50:30]

- Manifestation is about energy, not manipulation or magic.

- Invitation to book a free discovery call for personalized guidance.

- Book at [amandahess.ca/bookacall](https://amandahess.ca/bookacall).

- Upcoming free training on manifestation in the Facebook group "Self Love Club."

- Join at [joinamanda.com](https://joinamanda.com).

- Encouragement to leave a review and share the podcast to help more women.

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**[55:00] Final Thoughts**

- Manifestation is a skill worth developing for anyone wanting to create meaningful change.

- Gratitude for listeners and a promise of weekly episodes filled with insights and support.

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**Links and Resources**

- Free Discovery Call: amandahess.ca/bookacall

- Join The Self-Love Club: joinamanda.ca

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Thank you for listening! Don’t forget to subscribe and leave a review to help grow this podcast and support more women in their self-love journeys.

Curious about what coaching looks like? This is a real coaching session to help you see what you can expect. In this episode, I share a live coaching session with a courageous friend from my community. This session provides insight into what coaching can look like and how transformative it can be. You’ll hear moments of teaching, interruption to shift thought patterns, and examples of how coaching differs from traditional talk therapy.

**[00:00] Intro:**

- I explain the episode's premise and my approach to coaching.

- Emphasis on the blend of teaching and open-ended questions.

- Acknowledgment of gratitude for my guest’s vulnerability.

**[02:35] Starting the Coaching Session:**

- My guest and I exchange warm greetings.

- She shares feelings of being overstimulated after Christmas shopping.

- I set the tone for the session: exploring challenges and finding new perspectives.

**[06:10] Life Satisfaction Scale:**

- My guest rates her current life as a 7 out of 10.

- We discuss the reasons: good coping skills but struggles with overwhelm, reactivity, and balance.

**[09:45] Identifying Reactivity:**

- She shares that reactivity often stems from feeling overwhelmed.

- I delve deeper, asking why she dislikes reacting.

- She identifies the struggle of not listening fully and reacting prematurely.

**[15:00] Addressing Childhood Triggers:**

- My guest discusses a specific instance with her mother, a recovering addict.

- Scenario: Reactivity triggered by suspicion about her mother’s actions (leaving her car at the mall).

- She reflects on emotions like fear, disappointment, and feeling let down.

**[22:15] Exploring Disappointment and Boundaries:**

- I encourage separating adult and child relationships with parents.

- She shares childhood experiences of caretaking responsibilities and how these influence current dynamics.

- We discuss unhealed parts of ourselves and managing expectations.

**[30:00] Tools for Managing Reactivity:**

- I share strategies for responding less reactively:

- Recognizing emotional waves and allowing them to pass.

- Having compassion for oneself when triggered.

- Separating personal safety and well-being from the other person’s actions.

**[36:45] Shifting Perspectives:**

- I introduce the concept of “responsibility hoarding” and the false sense of control it creates.

- She reflects on how these tendencies show up in her relationship and parenting dynamics.

**[44:00] Building Emotional Capacity:**

- I explain grief and trauma as constants, using the “black dot” metaphor.

- Emphasis on growing emotional capacity to manage complex relationships.

- She considers replacing fear-driven actions with love-driven boundaries.

**[52:30] Practical Tools for Boundaries:**

- I advise slowing down decisions and creating mental space before responding to urgent requests.

- She reflects on recent boundary-setting successes and areas for improvement.

**[59:00] Clean Pain vs. Dirty Pain:**

- I differentiate between grieving past realities (“clean pain”) and unnecessary suffering caused by worrying about uncontrollable future outcomes (“dirty pain”).

- She acknowledges her tendency to spiral into “dirty pain” and commits to practicing self-awareness.

**[01:06:15] Final Reflections:**

- I highlight the importance of self-compassion and allowing emotional growth.

- She expresses gratitude for the tools and perspectives shared.

- I remind listeners that relationships, especially complex ones, are ongoing work but can improve with intentionality and love.

**[01:10:00] Closing:**

- I thank listeners for tuning in.

- Call-to-action: Leave a review and book a free consultation to tackle stress and anxiety for good.

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**Links and Resources:**

- Want to try your own session? Book a free call: amandahess.ca

- Follow me on Instagram and share your thoughts about the episode! https://www.instagram.com/theamandahess/