Episode 38 · The Regulated Leader Series · Catch It Before It Catches You

Welcome Back, Visionista!

Have you ever gotten to the end of a meeting and realized you'd been holding your breath the whole time? Or caught yourself an hour later still clenching your jaw?

In Part II of The Regulated Leader Series, we're going a layer deeper than the hijack itself into the early physical warning signs your body gives you before it ever gets that far. This episode breaks down the neuroscience of interoception (your ability to sense what's happening inside your own body), why stress makes it harder to catch these signals right when you need to most, and two simple tools you can start using today.

🎧 Ready to listen? Press the PLAY button now!

Reflection Prompts

1. What's the first physical sign my body gives me before I'm fully triggered — tight chest, held breath, clenched jaw, something else?

2. When was the last time I noticed a body signal and pushed through it instead of pausing?

3. What would change if I checked in with my body on a schedule, instead of only when I'm already overwhelmed?

This Week's Mindfulness Strategies:

• Understanding Interoception — Your Body's Early Warning System

• The Three-Point Check

• Naming the Sensation, Not Just the Feeling

This Week’s Action Step(s): 

Step 1. Three times a day — at your desk, before a meeting, and in the evening — run the three-point check I share in the episode.

Step 2. When you notice something, name the actual sensation specifically.

Step 3. Use your anchor statement this week or borrow the one I shared.

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Want more in between episodes? Follow me on Instagram @dryaninagomez for bite-sized versions of everything we cover here.

See you in part 3!

1-on-1 Mindset + Emotional Wellness Sessions

Support for your mind, heart, and next step @ www.dryaninagomez.com.

Check Out My Books!

1. Today's Working Artist: Weekly Mindful Reflections to Awaken Your Potential

2. Crush Self-Sabotage and Live Fully: The Artist's Wellness Journey to Confidence & Success

3. Moms Don't Quit: How to Stay Connected with Your Tween or Teen in a Noisy World

“Let’s quiet the doubt, transform that relentless loud inner voice into your biggest ally, lead from unshakeable purpose, and watch your business and life rise. Purpose is loudest when anxiety is quiet.”

—Dr. Yanina