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The Dad’s Guide to Handling Stress: 6 Strategies for Success

Being a dad can be one of the most fulfilling experiences in life, but it also comes with its own set of challenges and stresses. From providing for your family to juggling work and personal life, it's easy to feel overwhelmed and stressed out. The g...

Being a dad can be one of the most fulfilling experiences in life, but it also comes with its own set of challenges and stresses. From providing for your family to juggling work and personal life, it's easy to feel overwhelmed and stressed out. The good news is that there are effective strategies that dads can use to manage stress and improve their overall well-being. In this episode, we'll share 6 practical strategies that every dad can incorporate into their daily routine to help reduce stress, boost mood, and achieve a better work-life balance. So, sit back, relax, and let's get started on this journey towards a healthier and happier you!

 

In this Episode:

- Stress Management Techniques

- Stress Management Tips

- Handling stress as a Dad

- Secret tip to teach your kids to stress you out less

 

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Transcript

1 00:00:01,110 --> 00:00:03,750 Being a dad can be one of the most rewarding experiences in life. 2 00:00:03,900 --> 00:00:09,510 Let, let's be honest, but it can also be incredibly stressful from juggling work 3 00:00:09,510 --> 00:00:13,440 and family responsibilities to managing finances and dealing with the unexpected. 4 00:00:14,070 --> 00:00:16,770 The pressures of fatherhood can be a bit overwhelming. 5 00:00:16,800 --> 00:00:17,700 I'm not gonna lie. 6 00:00:18,330 --> 00:00:23,570 In this episode we'll share six strategies, effective strateg. 7 00:00:24,405 --> 00:00:26,475 Help dads manage their stress level. 8 00:00:26,715 --> 00:00:30,405 These are things I do in my life and I found they work for me and I think 9 00:00:30,405 --> 00:00:32,025 they're gonna work for you as well. 10 00:00:32,564 --> 00:00:36,165 And I promise this will improve your overall home being as 11 00:00:36,165 --> 00:00:38,685 a father in your daily life. 12 00:00:39,195 --> 00:00:40,005 Let's get into it. 13 00:00:43,655 --> 00:00:44,535 I won. 14 00:00:45,825 --> 00:00:47,175 Here's the million dollar question. 15 00:00:47,685 --> 00:00:49,485 How do men like us reach our full? 16 00:00:50,535 --> 00:00:54,525 Growing to the men we dream of being while taking care of our responsibilities, 17 00:00:54,675 --> 00:00:59,295 working, being good husbands, fathers, and still take care of ourselves. 18 00:01:00,255 --> 00:01:04,095 Well, that's the big question In this podcast, we'll help you 19 00:01:04,099 --> 00:01:05,444 answer those questions and more. 20 00:01:05,625 --> 00:01:07,845 My name is Brent and welcome to the Album Man podcast. 21 00:01:11,060 --> 00:01:15,090 On the mission, welcome to the Fallible Man Podcast, your home for 22 00:01:15,090 --> 00:01:16,710 all things, man, husband, and father. 23 00:01:16,980 --> 00:01:18,210 Big shout out to Fallible Nation. 24 00:01:18,210 --> 00:01:21,000 You guys make these episodes possible and a warm welcome 25 00:01:21,300 --> 00:01:22,470 to our first time listeners. 26 00:01:22,740 --> 00:01:25,050 My name is Brent and I am the fallible man. 27 00:01:25,710 --> 00:01:28,830 Now, being a dad can be one of the most fulfilling experiences in life, 28 00:01:28,830 --> 00:01:32,490 but it's also comes with its own set of challenges and stresses that 29 00:01:32,490 --> 00:01:35,130 makes it a very unique experience. 30 00:01:35,729 --> 00:01:38,610 From providing for your family to juggling work and personal life. 31 00:01:39,060 --> 00:01:42,540 It's easy to feel overwhelmed and and stressed out. 32 00:01:42,720 --> 00:01:43,620 Let's be honest. 33 00:01:43,680 --> 00:01:45,870 I mean, it can be really stressful. 34 00:01:46,650 --> 00:01:49,470 The good news is that there are effective strategies that dads 35 00:01:49,470 --> 00:01:53,190 can use to manage stress and improve their overall wellbeing. 36 00:01:53,700 --> 00:01:57,691 In this episode, we're gonna share six practices, strategies, whatever you 37 00:01:57,691 --> 00:02:01,080 want to call 'em, that every dad can incorporate into their daily routine 38 00:02:01,470 --> 00:02:05,970 to help reduce stress, boost mood, achieve a better work-life balance. 39 00:02:05,970 --> 00:02:07,200 Cause we could all use that. 40 00:02:08,115 --> 00:02:09,045 And more. 41 00:02:09,075 --> 00:02:10,845 So sit back, relax. 42 00:02:11,145 --> 00:02:14,355 Let's get started on this journey towards a happier, healthier, you. 43 00:02:16,845 --> 00:02:20,715 Now, the first strategy I want to share with you is exercise. 44 00:02:21,105 --> 00:02:24,265 Now, if you watch this channel, this probably isn't a big a surprise, but. 45 00:02:25,125 --> 00:02:28,304 Regular exercise is one of the best ways to reduce stress. 46 00:02:28,665 --> 00:02:31,065 The scientific data is in not that nonsense. 47 00:02:31,070 --> 00:02:37,364 You see spouted on the evening news, but actual science and exercise improves 48 00:02:37,364 --> 00:02:39,765 overall health and reduces stress. 49 00:02:40,185 --> 00:02:44,505 So here are some benefits of regular exercise for reducing stress. 50 00:02:45,405 --> 00:02:47,175 A reduces your cortisol levels. 51 00:02:47,505 --> 00:02:51,135 Exercise can help lower cortisol levels, which is the hormone that is 52 00:02:51,135 --> 00:02:53,625 released during stressful situations. 53 00:02:54,045 --> 00:02:55,455 It releases endorphins. 54 00:02:55,755 --> 00:02:59,625 Physical activity releases endorphins, which are natural mood elevators. 55 00:02:59,985 --> 00:03:02,715 They can help combat the negative effects of stress. 56 00:03:03,315 --> 00:03:04,215 It improves sleep. 57 00:03:04,755 --> 00:03:08,655 Regular exercise also improves the quality of your strength of your. 58 00:03:09,405 --> 00:03:12,045 Which is important for reducing stress levels. 59 00:03:12,375 --> 00:03:14,054 It also boosts confidence. 60 00:03:14,325 --> 00:03:17,864 Engaging in physical activity can boost confidence and self-esteem, 61 00:03:18,135 --> 00:03:21,855 which can also help reduce the stress, reduce stress levels. 62 00:03:22,484 --> 00:03:26,234 So how do we incorporate physical activity in our daily life? 63 00:03:26,234 --> 00:03:30,554 Cuz I know as a father that became much, much more difficult for me to, because 64 00:03:30,614 --> 00:03:32,654 I used to be a gym rat all the time. 65 00:03:33,435 --> 00:03:34,364 Right kids. 66 00:03:34,515 --> 00:03:37,515 Right Kids complicate lives, and the older they get, the more active they 67 00:03:37,515 --> 00:03:38,804 get, the more it's got going on. 68 00:03:38,804 --> 00:03:40,845 So how do we incorporate this in our lives? 69 00:03:41,625 --> 00:03:43,394 Well first schedule it in. 70 00:03:44,114 --> 00:03:44,515 Make sure. 71 00:03:45,975 --> 00:03:49,484 And schedule it in, make exercises priority by scheduling 72 00:03:49,484 --> 00:03:50,385 it into your calendar. 73 00:03:50,445 --> 00:03:55,995 Our planner, just like you would any other appointment, two start small. 74 00:03:56,265 --> 00:03:57,975 You don't need to spend hours at the gym. 75 00:03:57,975 --> 00:03:58,185 Right? 76 00:03:58,190 --> 00:04:01,545 I had to learn that as a like dedicated gym rep cuz I like to 77 00:04:01,545 --> 00:04:02,954 spend two or three hours at the gym. 78 00:04:03,495 --> 00:04:04,954 That's not practical as a dad. 79 00:04:06,120 --> 00:04:09,780 To reap the benefits of exercise, start with short 10 to 15 minute 80 00:04:09,780 --> 00:04:13,080 workouts and gradually increase the length and intensity as you feel 81 00:04:13,080 --> 00:04:16,680 more comfortable and as you fill out how your schedule's gonna work. 82 00:04:16,685 --> 00:04:17,070 For that. 83 00:04:18,210 --> 00:04:19,200 Three, be flexible. 84 00:04:19,560 --> 00:04:22,830 If you can't make it to the gym, find other ways to incorporate physical 85 00:04:22,835 --> 00:04:28,140 activity into your day, such as taking the stairs, parking farther out, or 86 00:04:28,140 --> 00:04:29,580 going for a walk during your lunch break. 87 00:04:29,580 --> 00:04:31,320 That was one I utilized a lot. 88 00:04:31,664 --> 00:04:35,625 In my IT career is I would eat lunch while I was still on the clock cuz I 89 00:04:35,625 --> 00:04:39,794 could do my job and eat at the same time and I would take my 30 minute lunch and 90 00:04:39,794 --> 00:04:42,075 I would walk and listen to an audiobook. 91 00:04:43,335 --> 00:04:48,914 Number four, find an activity you enjoy doing exercise shouldn't be a chore 92 00:04:48,914 --> 00:04:50,294 and it certainly doesn't have to be. 93 00:04:50,635 --> 00:04:53,844 Find an activity you enjoy, whether it's dancing, swimming, hiking, 94 00:04:54,465 --> 00:04:55,755 incorporate it into your routine. 95 00:04:56,520 --> 00:04:58,620 Go play tag with your kids. 96 00:04:58,890 --> 00:04:59,760 They'll love it. 97 00:04:59,820 --> 00:05:01,740 You'll get some activity, I promise. 98 00:05:02,550 --> 00:05:04,530 Try getting a workout buddy. 99 00:05:04,919 --> 00:05:08,070 Having a workout buddy can help keep you accountable and motivated 100 00:05:08,340 --> 00:05:10,260 and can make exercising more fun. 101 00:05:12,419 --> 00:05:16,710 Remember, even small amounts of exercise can have a big impact on reducing 102 00:05:16,710 --> 00:05:18,599 stress and improving overall health. 103 00:05:19,590 --> 00:05:22,740 So those are some great ideas. 104 00:05:22,745 --> 00:05:24,060 Here's one I want to throw at you. 105 00:05:24,065 --> 00:05:24,780 You may not have tried before. 106 00:05:25,980 --> 00:05:28,050 Incorporate your kids into your workouts. 107 00:05:28,560 --> 00:05:29,580 Now, a huge share. 108 00:05:29,580 --> 00:05:31,260 Shout out to Carrie Shaw. 109 00:05:31,650 --> 00:05:34,170 Uh, if you're not familiar with Carrie, she is the wife of Brian 110 00:05:34,170 --> 00:05:37,260 Shaw world's strongest man, four-time champion, blah, blah, blah. 111 00:05:37,800 --> 00:05:42,060 But her Instagram used to gimme some of the greatest ideas about incorporating 112 00:05:42,210 --> 00:05:46,620 my kids into my workout are using them honestly, as weights are to improve my 113 00:05:46,620 --> 00:05:49,170 workout when I can only work out at home. 114 00:05:49,950 --> 00:05:50,520 Carrie Shaw's. 115 00:05:50,520 --> 00:05:54,840 Instagram was just a great inspiration for that because as a mom with two 116 00:05:54,840 --> 00:05:56,910 young kids, she was doing exactly that. 117 00:05:57,360 --> 00:06:00,480 She works out every day religiously, and she used her 118 00:06:00,480 --> 00:06:02,040 kids as part of that experience. 119 00:06:02,100 --> 00:06:04,290 It was very cool, guys. 120 00:06:04,295 --> 00:06:08,330 The second strategy I wanna talk about is taking breaks, taking short breaks 121 00:06:08,330 --> 00:06:11,940 throughout the day is essential for recharging our mental and physical energy. 122 00:06:13,260 --> 00:06:17,790 Many studies, many studies have shown that our product productivity and our focus 123 00:06:17,790 --> 00:06:20,880 decreases after prolonged periods of work. 124 00:06:21,480 --> 00:06:24,930 Taking short breaks help us regain our focus, boost our creativity, 125 00:06:25,680 --> 00:06:27,090 and reduce your stress levels. 126 00:06:27,510 --> 00:06:29,310 That's something they don't talk about very often when they're 127 00:06:29,310 --> 00:06:29,970 talking about this, right? 128 00:06:30,510 --> 00:06:34,080 You've probably heard this strategy for being more efficient at work. 129 00:06:34,080 --> 00:06:36,240 Well, it reduces your stress levels as well. 130 00:06:36,990 --> 00:06:39,570 Short BRAC income and mini forms, including stretching. 131 00:06:40,335 --> 00:06:43,125 Taking a quick walk, chatting with a coworker, or simply closing 132 00:06:43,125 --> 00:06:44,235 your eyes for a few minutes. 133 00:06:44,895 --> 00:06:48,075 These small activities help break up the monotony work and give our minds 134 00:06:48,075 --> 00:06:53,235 and bodies a chance to rest and recharge while the same techniques apply at home. 135 00:06:53,925 --> 00:06:56,325 Taking five minutes out here to have a conversation with your 136 00:06:56,330 --> 00:07:01,635 spouse or taking five minutes out here to take some deep breath. 137 00:07:02,355 --> 00:07:06,705 Or to just go into the mental space for a few minutes or do something you love, can 138 00:07:06,705 --> 00:07:11,685 really help tune things up for ourselves emotionally and lower your stress levels. 139 00:07:12,225 --> 00:07:15,225 Uh, here are a few quick and easy relaxation techniques that 140 00:07:15,225 --> 00:07:18,105 you can incorporate into those short breaks throughout your day. 141 00:07:18,945 --> 00:07:20,395 You can a, do deep breathing. 142 00:07:20,495 --> 00:07:23,775 Taking deep breathing in is easy, right? 143 00:07:24,105 --> 00:07:25,335 Inhale, four counts. 144 00:07:25,575 --> 00:07:28,335 Hold, exhale four counts. 145 00:07:28,695 --> 00:07:29,835 Repeat several times. 146 00:07:30,945 --> 00:07:31,965 Don't make it complicated. 147 00:07:31,965 --> 00:07:33,015 It's deep breathing. 148 00:07:33,765 --> 00:07:35,265 Mindfulness exercises. 149 00:07:35,625 --> 00:07:39,555 Focus on present moments of paying attention to your surroundings. 150 00:07:39,945 --> 00:07:43,365 Use your senses to observe sights, sounds, smells around you. 151 00:07:43,755 --> 00:07:47,895 You can also try like a body scan kind of thing where you focus on each part 152 00:07:47,900 --> 00:07:52,215 of your body and just check in with your body throughout your body, from your toes 153 00:07:52,215 --> 00:07:56,475 to your head, and notice any differences you're feeling or sensations, aches, 154 00:07:56,475 --> 00:07:58,155 pains that maybe you need to work on. 155 00:07:58,920 --> 00:08:02,820 With this next step C are this option stretching, right? 156 00:08:03,060 --> 00:08:05,340 Stand up, stretch your arms, your legs, your neck. 157 00:08:06,030 --> 00:08:09,270 Reach up towards the ceiling, lean towards, you know, touching your toes. 158 00:08:09,275 --> 00:08:10,830 All that junk you did in gym. 159 00:08:11,280 --> 00:08:11,820 Guess what? 160 00:08:11,820 --> 00:08:15,450 In gym class, it may not have been the most useful thing, but as you 161 00:08:15,450 --> 00:08:19,050 get a little older, those movements can be really, really beneficial to 162 00:08:19,050 --> 00:08:20,710 release tension and increase blood. 163 00:08:21,735 --> 00:08:24,825 I know I got some psych Attica going on in my leg these days. 164 00:08:25,335 --> 00:08:29,685 Uh, causes a lot of pain with prolonged standing and so I try and 165 00:08:29,685 --> 00:08:33,465 incorporate some stretches or yeah, some stretches throughout my day for that. 166 00:08:34,034 --> 00:08:36,495 And so maybe that is how you take part in your break. 167 00:08:37,335 --> 00:08:38,565 Meditate for a few minutes. 168 00:08:38,565 --> 00:08:42,435 Take a few minutes, sit down quietly, close your eyes, focus and breathe. 169 00:08:42,975 --> 00:08:43,905 Don't get all woo. 170 00:08:44,505 --> 00:08:45,075 Confused. 171 00:08:45,075 --> 00:08:46,755 Meditation is not hard, guys. 172 00:08:47,385 --> 00:08:52,455 Meditation is taking a quiet few moments to become very present 173 00:08:53,175 --> 00:08:55,365 and you can be in the silence. 174 00:08:55,365 --> 00:08:58,545 You can just observe the world around you. 175 00:08:58,785 --> 00:09:00,345 You can be alone with your own thoughts. 176 00:09:00,435 --> 00:09:01,935 It's not complicated. 177 00:09:01,935 --> 00:09:03,766 Don't think it is the last one. 178 00:09:03,885 --> 00:09:05,025 You might try for those short breaks. 179 00:09:05,025 --> 00:09:05,745 Just laughing. 180 00:09:06,255 --> 00:09:07,095 Watch a funny video. 181 00:09:07,095 --> 00:09:08,115 I used to do this a lot, right? 182 00:09:08,115 --> 00:09:10,485 Just turn on a a two minute YouTube video or a five minute 183 00:09:10,485 --> 00:09:14,385 YouTube video of some sloth. 184 00:09:15,540 --> 00:09:18,450 Hugging somebody for moving up a tree or something, right? 185 00:09:18,630 --> 00:09:19,650 Funny things, right? 186 00:09:20,220 --> 00:09:21,420 Just fakes and laughter. 187 00:09:21,420 --> 00:09:24,900 Even laughter has been shown to reduce stress and increase happiness. 188 00:09:25,710 --> 00:09:28,590 Taking short breaks throughout your day is essential for your 189 00:09:28,590 --> 00:09:29,700 physical mental wellbeing. 190 00:09:29,700 --> 00:09:33,990 So incorporating these techniques like deep breathing, mindfulness, stretching, 191 00:09:33,990 --> 00:09:35,581 meditation, laughing, all this stuff. 192 00:09:36,665 --> 00:09:40,875 It can only improve your productivity, but it lowers your stress levels and it 193 00:09:40,875 --> 00:09:46,275 works both in the work situation and the home situation to help manage stress. 194 00:09:46,305 --> 00:09:49,785 Now, before we go any further, I wanted to share with you guys, I don't always 195 00:09:49,785 --> 00:09:56,535 tell you how much I love doing my podcast, like I passionately love what I'm doing 196 00:09:57,074 --> 00:10:00,915 and one of the things that makes my life better as a podcaster is to work 197 00:10:00,915 --> 00:10:02,415 with a company like Grow Your Show. 198 00:10:03,015 --> 00:10:05,295 Grow Your show is a one-stop podcast. 199 00:10:05,295 --> 00:10:05,865 Do it all. 200 00:10:06,135 --> 00:10:09,225 Now I use Grow Your Show for my marketing, but Grow Your Show 201 00:10:09,225 --> 00:10:10,545 is literally a one-stop shop. 202 00:10:10,605 --> 00:10:12,885 You can record your episode and just drop it off with them 203 00:10:12,885 --> 00:10:13,845 and they take it from there. 204 00:10:13,875 --> 00:10:14,745 It's amazing. 205 00:10:15,405 --> 00:10:19,095 If you are interested in picking up podcasting, it's a hobby, or maybe 206 00:10:19,095 --> 00:10:21,845 you're looking to expand your business and use podcasting in that aspect, 207 00:10:22,355 --> 00:10:24,555 talk to my friends over Grow Your Show. 208 00:10:24,555 --> 00:10:25,605 Adam will take care of you. 209 00:10:25,635 --> 00:10:26,564 I guarantee it. 210 00:10:26,895 --> 00:10:27,555 I trust him. 211 00:10:27,555 --> 00:10:28,365 He's my friend. 212 00:10:28,395 --> 00:10:28,905 He's my. 213 00:10:29,969 --> 00:10:33,209 Colleague and I wouldn't trust anybody else with my show. 214 00:10:33,390 --> 00:10:36,510 Third strategy I wanna share with you guys is seek support. 215 00:10:37,229 --> 00:10:40,979 Now, social support is crucial for managing stress as it helps us to 216 00:10:40,985 --> 00:10:43,319 reduce the negative impact of stress. 217 00:10:43,319 --> 00:10:45,930 B, stress both physically and mentally. 218 00:10:47,490 --> 00:10:50,339 Research has shown that people who have strong support networks 219 00:10:50,339 --> 00:10:52,890 are better equipped to cope with stressful situations. 220 00:10:53,579 --> 00:10:56,849 And are less likely to experience the negative effects of stress, 221 00:10:56,849 --> 00:11:00,240 such as anxiety or depression or physical health problems. 222 00:11:00,240 --> 00:11:04,170 Cuz yes, they're finally admitting that too much stress in your life 223 00:11:04,170 --> 00:11:07,680 has physical, uh, symptoms as well. 224 00:11:08,219 --> 00:11:11,819 So seeking out social support can take many forms depending on your 225 00:11:11,824 --> 00:11:14,130 individual needs and your circumstances. 226 00:11:14,579 --> 00:11:17,939 Here are some suggestions for seeking out some support from friends, family, 227 00:11:18,240 --> 00:11:19,650 even mental health professionals. 228 00:11:20,580 --> 00:11:21,600 Talk to friends or family. 229 00:11:21,600 --> 00:11:24,900 Start by reaching out to the people in life who you feel most comfortable 230 00:11:24,900 --> 00:11:29,790 with, such as really close friends, like super close, like family, kind 231 00:11:29,790 --> 00:11:34,080 of friends and family, and share your concerns or discuss what's causing stress. 232 00:11:34,080 --> 00:11:37,740 Sometimes simply talking someone can help reduce the stress. 233 00:11:38,770 --> 00:11:42,540 If you're married, have those conversations with your spouse. 234 00:11:43,255 --> 00:11:47,340 , your spouse needs to know what's going on in your head and vice versa, and 235 00:11:47,460 --> 00:11:50,910 you talking about it will also free them up to talk about it as well. 236 00:11:51,570 --> 00:11:56,070 This will improve your relationship, which will also reduce your stress levels 237 00:11:56,460 --> 00:12:01,770 and your relationship should be that kind of strong, where you can have these 238 00:12:02,040 --> 00:12:05,770 conversations about what's bothering you and things that are stressing you out. 239 00:12:07,260 --> 00:12:08,490 You can join a support group. 240 00:12:08,550 --> 00:12:11,790 Support groups offer a safer or supportive environment to connect with others 241 00:12:11,790 --> 00:12:13,230 who are going through similar stuff. 242 00:12:13,560 --> 00:12:17,280 If you got that external trauma or that bigger thing going on in life, this 243 00:12:17,280 --> 00:12:19,050 may be a really great option for you. 244 00:12:19,530 --> 00:12:23,130 Likewise, you can also get involved with social groups. 245 00:12:24,240 --> 00:12:27,810 See, we have these negative connotations about support groups, but support groups 246 00:12:27,810 --> 00:12:32,220 don't have to look like an AA meeting, and there's nothing wrong with an AA meeting. 247 00:12:32,280 --> 00:12:33,660 Let me be very clear about that. 248 00:12:34,665 --> 00:12:37,635 All four of our brothers over Alcohol Anonymous who are taking the steps 249 00:12:37,635 --> 00:12:40,845 to get their lives under control and the people who love and support them. 250 00:12:41,325 --> 00:12:46,695 But a support group may just look like I go to a Bible study on Monday mornings. 251 00:12:47,385 --> 00:12:49,605 I love going to my Money, money Bible study. 252 00:12:50,205 --> 00:12:51,075 We studied the Bible. 253 00:12:51,075 --> 00:12:53,805 We aren't there specifically to deal with our stresses, but you know what? 254 00:12:54,015 --> 00:12:57,735 Having the support of those men I'm involved with has a massive 255 00:12:57,735 --> 00:13:02,085 impact as a support group in my life for lowering my stress levels. 256 00:13:03,120 --> 00:13:04,410 Seek professional help. 257 00:13:05,370 --> 00:13:08,250 If you're experiencing significant stress levels or mental health 258 00:13:08,250 --> 00:13:12,150 conditions, it may be helpful to seek a mental health professional. 259 00:13:13,620 --> 00:13:18,230 They can give you guidance, support, coping strategies. 260 00:13:19,815 --> 00:13:20,325 On the show. 261 00:13:20,325 --> 00:13:22,725 We've had several mental health professionals over the years, 262 00:13:23,085 --> 00:13:24,525 and so you can go back and look. 263 00:13:24,525 --> 00:13:27,255 There are, there are resources online to find them. 264 00:13:27,795 --> 00:13:29,925 Consider other online resources as well. 265 00:13:29,985 --> 00:13:32,685 There are a variety of online resources available, such as online 266 00:13:32,685 --> 00:13:36,495 support groups and forums, therapy services, coaching services. 267 00:13:36,535 --> 00:13:38,165 These, these can be really useful. 268 00:13:38,265 --> 00:13:41,925 We have Fallible Nation that you can be a part of here on the fallible. 269 00:13:43,065 --> 00:13:44,355 And you can connect with those there. 270 00:13:44,355 --> 00:13:47,925 And that's part of what that group is, is a place to connect with other men who are 271 00:13:47,925 --> 00:13:51,435 on similar journeys in practice self-care. 272 00:13:51,440 --> 00:13:54,705 Finally, it's important to take care of yourself both physically and mentally, 273 00:13:55,185 --> 00:13:58,545 and that conclude things like exercise, healthy eating, et cetera, et cetera. 274 00:13:58,545 --> 00:13:59,775 But we'll go more into that later. 275 00:14:00,825 --> 00:14:02,325 Remember that Seeking out social support. 276 00:14:03,120 --> 00:14:04,920 It's a sign of strength, guys. 277 00:14:05,310 --> 00:14:06,480 It's not a weakness. 278 00:14:06,660 --> 00:14:08,070 You don't have to go alone. 279 00:14:08,310 --> 00:14:13,380 Lone wolf is a crap sell, and it's a romantic notion that's just stupid. 280 00:14:14,040 --> 00:14:20,431 It takes courage to reach out for help r to trust people enough to help you. 281 00:14:20,920 --> 00:14:24,390 So, You know, don't try and go alone. 282 00:14:24,570 --> 00:14:29,100 If you are at a point where you need some help, it's okay, but soon, but 283 00:14:29,100 --> 00:14:32,130 in doing so, you can significantly positively impact your overall 284 00:14:32,130 --> 00:14:34,110 wellbeing and lower your stress levels. 285 00:14:35,190 --> 00:14:38,470 Strategy number four for you guys is to practice mindfulness. 286 00:14:39,510 --> 00:14:42,870 Now, mindfulness refers to the practice of intentionally focusing on the 287 00:14:42,870 --> 00:14:47,070 present moment and being fully engaged in one's experiences without judgment. 288 00:14:47,385 --> 00:14:48,195 Distraction. 289 00:14:48,855 --> 00:14:52,425 It involves paying attention to one's thoughts, your feelings, your emotions, 290 00:14:52,755 --> 00:14:58,005 your physical sensations in a non-reactive way, you are acknowledging them. 291 00:14:58,005 --> 00:14:58,890 You are recognizing them. 292 00:14:59,115 --> 00:15:00,375 You're not reacting to them. 293 00:15:00,855 --> 00:15:04,605 Mindfulness has been shown to have numerous potential benefits for 294 00:15:04,605 --> 00:15:09,195 reducing stress, including increased self-awareness and emotional 295 00:15:09,195 --> 00:15:12,155 regulation, reduce remuneration and. 296 00:15:13,395 --> 00:15:16,785 Improved cognitive functioning and decision making. 297 00:15:16,785 --> 00:15:20,685 POS habits enhanced immune function? 298 00:15:20,685 --> 00:15:24,195 Yes, it actually will enhance your immune function and your 299 00:15:24,195 --> 00:15:29,505 physical health, and it decreases symptoms of anxiety and depression. 300 00:15:30,555 --> 00:15:32,865 So how do we apply that as dads? 301 00:15:32,865 --> 00:15:36,495 Well, there are a lot of techniques for incorporating mindfulness into 302 00:15:36,495 --> 00:15:38,235 a daily practice in your life. 303 00:15:39,495 --> 00:15:41,865 As we talked about earlier, you can do some meditation. 304 00:15:42,255 --> 00:15:42,704 Right. 305 00:15:43,005 --> 00:15:46,425 You can do some deep breathing, some mindful breathing, right? 306 00:15:46,425 --> 00:15:50,084 Those deep breaths, maybe gratitude journaling. 307 00:15:50,535 --> 00:15:53,925 We've talked entirely a lot about gratitude on my channel because 308 00:15:53,925 --> 00:15:59,385 gratitude, having an attitude of gratitude can deeply improve your life. 309 00:15:59,390 --> 00:16:04,365 So maybe involves writing down three things you're grateful for each day, 310 00:16:04,665 --> 00:16:09,885 which can help focus your attention and change your perspective into 311 00:16:09,885 --> 00:16:11,444 the positive aspects of your life. 312 00:16:13,215 --> 00:16:15,045 We talked about doing body scanning, right? 313 00:16:15,045 --> 00:16:17,535 That's a version of mindfulness when we were talking about that. 314 00:16:17,745 --> 00:16:18,825 How about mindful eating? 315 00:16:19,965 --> 00:16:20,205 Right? 316 00:16:20,205 --> 00:16:21,345 We don't hear about this very often. 317 00:16:21,345 --> 00:16:25,155 We often hear about the non mindful eating that we do, but mindful eating 318 00:16:25,155 --> 00:16:29,325 involves paying close attention to the taste, the texture and sensations 319 00:16:29,330 --> 00:16:34,395 of the food you eat, and just experiencing it at a fuller level. 320 00:16:34,395 --> 00:16:35,745 Just being in that moment. 321 00:16:36,735 --> 00:16:38,085 There are a lot of techniques. 322 00:16:38,835 --> 00:16:42,675 For incorporating mindfulness practices into your daily routine, and they 323 00:16:42,675 --> 00:16:47,055 can drastically help you reduce stress, improve wellbeing, and enhance 324 00:16:47,055 --> 00:16:48,405 the overall quality of your life. 325 00:16:49,545 --> 00:16:50,775 How well do you sleep at night? 326 00:16:50,895 --> 00:16:53,475 Do you toss and turn and wake up more tired than when you went to bed? 327 00:16:53,985 --> 00:16:56,655 Sleep is commonly one of the critical elements people 328 00:16:56,655 --> 00:16:57,545 fall short on in their life. 329 00:16:58,275 --> 00:17:01,125 The quality of sleep you get directly affects your ability to control 330 00:17:01,125 --> 00:17:04,365 your weight, your ability to add muscle, your stress levels, and 331 00:17:04,365 --> 00:17:05,985 your everyday job and life perform. 332 00:17:06,855 --> 00:17:10,784 If you're ready to move to the next level, then sleep has to be part of the plan. 333 00:17:11,415 --> 00:17:14,594 Check out our forensic ghost bed.com if you're ready to get your best sleep. 334 00:17:14,685 --> 00:17:15,554 I love my ghost bed. 335 00:17:15,554 --> 00:17:18,284 I've been sleeping on one for a couple years and has made a 336 00:17:18,290 --> 00:17:19,875 huge difference in how I sleep. 337 00:17:20,234 --> 00:17:24,014 Hit ghost bed.com and use the code, the Fallible Man 30 to get 30% 338 00:17:24,014 --> 00:17:27,284 off your order and start getting better night's sleep tomorrow. 339 00:17:28,274 --> 00:17:29,804 Now, let's go on to the. 340 00:17:30,915 --> 00:17:32,415 Number five, the str. 341 00:17:32,445 --> 00:17:36,615 The fifth strategy I wanna talk to you about is prioritizing self-care. 342 00:17:37,185 --> 00:17:41,175 Now, as a dad, it's easy to get caught up in the responsibilities of providing for 343 00:17:41,180 --> 00:17:43,365 your family and caring for your children. 344 00:17:44,745 --> 00:17:47,975 Often to the point where we start neglecting our own wellbeing. 345 00:17:48,495 --> 00:17:55,320 This is actually just a very, Uh, habit, very masculine habit. 346 00:17:55,890 --> 00:17:58,740 However, it's important to remember that taking care of yourself is 347 00:17:58,740 --> 00:18:00,690 really crucial for being a good dad. 348 00:18:01,620 --> 00:18:04,770 When you prioritize your own self-care, you're better equipped to handle 349 00:18:04,775 --> 00:18:09,030 the demands of fatherhood and to be fully present with your family. 350 00:18:09,750 --> 00:18:13,710 Now, guys have experienced this deeply firsthand because I have some major 351 00:18:13,710 --> 00:18:15,390 injuries that have occurred in my life. 352 00:18:16,140 --> 00:18:21,930 And when I stop taking care of myself, I start to realize the 353 00:18:21,930 --> 00:18:26,040 extent of those injuries at a much more profound level in my own life. 354 00:18:26,430 --> 00:18:30,690 If I don't stay active, if I don't stay in the gym, those injuries actually have. 355 00:18:31,460 --> 00:18:35,360 Much larger ramifications, including not being able to run and play with my kids, 356 00:18:35,630 --> 00:18:40,790 not being able to necessarily pick them up the way I normally could, not being as 357 00:18:40,790 --> 00:18:43,010 active with them and being more lethargic. 358 00:18:43,970 --> 00:18:46,430 And it's due to a lot of injuries I've racked up over my life. 359 00:18:46,430 --> 00:18:48,990 But I find out exactly what happens when I stop. 360 00:18:50,190 --> 00:18:51,690 Prioritizing my self-care. 361 00:18:52,260 --> 00:18:54,930 So here's some practical ideas for self-care guys, and those are 362 00:18:54,930 --> 00:18:58,740 just the, that's, that's just the physical side of my self-care. 363 00:19:00,210 --> 00:19:01,620 A try setting some boundaries. 364 00:19:01,680 --> 00:19:04,320 It's important to establish boundaries to avoid burnout. 365 00:19:04,680 --> 00:19:08,340 This can mean setting aside in designated time for work, family, and 366 00:19:08,340 --> 00:19:10,530 making sure your schedule's cleaned up. 367 00:19:11,520 --> 00:19:13,710 It also could involve delegating tasks to others. 368 00:19:14,129 --> 00:19:16,560 Are saying no to certain commitments that don't align with your 369 00:19:16,560 --> 00:19:20,129 priorities, be pursue hobbies. 370 00:19:20,580 --> 00:19:21,510 Men need hobbies. 371 00:19:21,510 --> 00:19:22,379 It's, it's a fact. 372 00:19:22,620 --> 00:19:25,920 Engaging in activities that you can enjoy, can provide a sense 373 00:19:25,920 --> 00:19:29,430 of fulfillment, will help you mentally and emotionally recharge. 374 00:19:29,790 --> 00:19:32,430 It could be playing sports, reading, gardening, or playing music. 375 00:19:33,629 --> 00:19:36,270 Fighting a hobby that you're passionate about can help you 376 00:19:36,270 --> 00:19:38,129 relax and feel rejuvenated. 377 00:19:38,400 --> 00:19:41,580 And this is all important to stress management as a dad. 378 00:19:42,810 --> 00:19:44,610 See, try prioritizing sleep. 379 00:19:45,510 --> 00:19:49,020 Now, I've done an entire show about this and one of my 380 00:19:49,020 --> 00:19:51,420 sponsors is ghost bed.com, right? 381 00:19:51,420 --> 00:19:52,410 You caught that earlier. 382 00:19:52,410 --> 00:19:56,460 Probably Getting enough rest is essential for maintaining physical 383 00:19:56,460 --> 00:20:00,360 and mental, and I'll go farther that emotional and spiritual health. 384 00:20:00,870 --> 00:20:05,640 Make sure you're getting 79 hours of sleep each night and consider establishing a 385 00:20:05,640 --> 00:20:08,400 bedtime routine to help you wind down. 386 00:20:09,120 --> 00:20:12,750 And help you get set up for that Successful night's sleep. 387 00:20:13,440 --> 00:20:14,640 There's not an accident. 388 00:20:14,640 --> 00:20:16,740 Guys, I reached out to ghost bed.com. 389 00:20:18,390 --> 00:20:18,990 Sleep. 390 00:20:19,770 --> 00:20:21,450 Sleep is so critical to your health. 391 00:20:21,660 --> 00:20:23,160 In fact, you should go watch that show. 392 00:20:23,160 --> 00:20:24,270 I'll link it after this one. 393 00:20:24,270 --> 00:20:27,181 If you're on YouTube, you should go listen to that show if you missed it. 394 00:20:28,080 --> 00:20:33,419 , uh, you'll be profoundly disturbed at how much sleep impacts your life 395 00:20:33,719 --> 00:20:35,070 that you may not even realize it. 396 00:20:36,240 --> 00:20:37,379 Try exercise. 397 00:20:37,379 --> 00:20:37,620 Right? 398 00:20:37,620 --> 00:20:38,459 We talked about that. 399 00:20:38,459 --> 00:20:39,570 That's part of self-care. 400 00:20:39,600 --> 00:20:40,320 Self-care. 401 00:20:40,679 --> 00:20:41,909 Try connecting with others. 402 00:20:41,915 --> 00:20:45,399 Well, we talked about that as well, but it's part of self-care, right? 403 00:20:46,020 --> 00:20:50,179 Maintaining those social connections can help reduce the stress and 404 00:20:50,179 --> 00:20:51,179 provide a sense of community. 405 00:20:52,050 --> 00:20:56,070 Make time to connect with friends, join groups or clubs that interest 406 00:20:56,075 --> 00:21:00,600 you, volunteer for a cause you care about, connect with other people. 407 00:21:01,110 --> 00:21:02,340 It's part of self-care. 408 00:21:02,340 --> 00:21:03,270 You actually need that. 409 00:21:03,275 --> 00:21:05,640 Like I said, the lone wolf thing is a load of crap. 410 00:21:08,190 --> 00:21:10,800 And try proper nutrition now. 411 00:21:11,925 --> 00:21:13,545 None of these should be real shockers. 412 00:21:13,545 --> 00:21:16,275 Dad, you're probably more than smart enough to know most of these things 413 00:21:16,275 --> 00:21:19,755 off the top of your head, but as a dad, we have a really nasty habit 414 00:21:19,755 --> 00:21:21,945 of eating a lot of junk on the go. 415 00:21:23,205 --> 00:21:24,855 How about cleaning up everybody's plate? 416 00:21:24,885 --> 00:21:27,765 I can guarantee you I've put on at least 20 pounds over that. 417 00:21:27,770 --> 00:21:33,255 I've actually managed to stop that habit in my life because I realized I had 418 00:21:33,255 --> 00:21:37,785 put on probably 20 pounds just cleaning up everyone's plate into my belly. 419 00:21:38,730 --> 00:21:44,310 Especially at restaurants, right Dad, because hey, it costs money and we 420 00:21:44,310 --> 00:21:47,790 don't want to throw that away and we don't wanna waste the money, but just 421 00:21:47,795 --> 00:21:51,690 shoveling what we can in as we try and provide and keep going and going. 422 00:21:51,690 --> 00:21:54,300 And on the next thing, we're not necessarily getting the 423 00:21:54,305 --> 00:21:57,301 nutrient balance we need, which is really important in your life. 424 00:21:57,720 --> 00:22:01,740 You're not necessarily getting the amount of nutrition you need, 425 00:22:01,830 --> 00:22:05,970 which is important in your life for maintaining that health and. 426 00:22:06,660 --> 00:22:09,210 You're eating a lot of stuff you know you don't need anymore. 427 00:22:09,960 --> 00:22:12,990 And if you keep doing it, you won't be around helping anybody very 428 00:22:12,990 --> 00:22:18,300 long because it starts to seriously deteriorate your ability to help 429 00:22:18,300 --> 00:22:20,250 other people as your body diminishes. 430 00:22:20,910 --> 00:22:23,640 So taking care of yourself isn't selfish. 431 00:22:23,730 --> 00:22:24,870 It's actually critical. 432 00:22:25,020 --> 00:22:27,180 Self-care is critical. 433 00:22:27,690 --> 00:22:30,810 By prioritizing self-care, you'll be better equipped to show up 434 00:22:30,900 --> 00:22:32,580 as the best version of yourself. 435 00:22:33,540 --> 00:22:35,310 Now, Number six guys. 436 00:22:35,370 --> 00:22:37,230 And I generally try and keep Friday's show shorter. 437 00:22:37,230 --> 00:22:39,840 But dude, this is the secret sauce kind of tip. 438 00:22:40,800 --> 00:22:45,330 And even though it sounds a little weird, it's like huge, huge, like 439 00:22:45,330 --> 00:22:49,050 for the win kind of tip to help you lower your stress levels. 440 00:22:49,200 --> 00:22:50,670 Are you ready for this strategy? 441 00:22:50,675 --> 00:22:52,050 Number six, schedule. 442 00:22:52,050 --> 00:22:57,360 Your kids kids can be chaos incarnate in our lives. 443 00:22:58,020 --> 00:22:58,620 All parents. 444 00:22:59,370 --> 00:23:02,550 It's just a matter whether they're honest enough to admit out outside or not. 445 00:23:02,850 --> 00:23:05,580 Some parents still think they gotta pretend they're perfect, 446 00:23:06,510 --> 00:23:08,670 but your kids live by a few rules. 447 00:23:09,360 --> 00:23:12,750 Like if something ridiculous can happen, it will. 448 00:23:14,940 --> 00:23:19,120 Rule number two, they'll approach you at the most inconvenient possible times ever. 449 00:23:20,700 --> 00:23:24,310 Rule number three is if they're too quiet, something bad is probably happening. 450 00:23:25,440 --> 00:23:30,330 Just fact number four is if they shouldn't get into it or do it, they're gonna 451 00:23:30,330 --> 00:23:32,820 try and find a way just how it works. 452 00:23:32,880 --> 00:23:35,820 Curiosity number five, this one's important. 453 00:23:36,030 --> 00:23:41,850 They need your attention, affection, love and crave your approval and validation. 454 00:23:42,690 --> 00:23:47,580 Now, the secret sauce for de-stressing your life, li as 455 00:23:47,580 --> 00:23:50,190 a dad, lies in that last one. 456 00:23:51,585 --> 00:23:56,175 By proactively scheduling in time to be present and involved with your children, 457 00:23:56,925 --> 00:23:59,355 you'll buy stress relief yourself. 458 00:23:59,355 --> 00:24:01,125 Stress relief for four reasons. 459 00:24:01,995 --> 00:24:02,475 Okay? 460 00:24:03,225 --> 00:24:05,985 Now let me give you an example and then I'll explain. 461 00:24:06,885 --> 00:24:11,385 On Wednesday afternoons from four o'clock in the afternoon until the 462 00:24:11,385 --> 00:24:15,195 end of my day, nothing else exists in my world except my children. 463 00:24:16,155 --> 00:24:19,515 I have other times I spend with 'em, but in my seven day. 464 00:24:20,760 --> 00:24:25,920 That block of time is exclusively theirs. 465 00:24:27,570 --> 00:24:28,260 I don't cook. 466 00:24:28,260 --> 00:24:28,830 I don't clean. 467 00:24:28,830 --> 00:24:30,090 I don't help around the house. 468 00:24:30,540 --> 00:24:31,770 We make snacks. 469 00:24:31,980 --> 00:24:34,320 We watch movies, we go do things. 470 00:24:34,320 --> 00:24:37,620 We go have dinner together, we do something together, and that 471 00:24:37,620 --> 00:24:38,820 time is exclusively theirs. 472 00:24:38,820 --> 00:24:40,300 I don't post it East Social media. 473 00:24:40,899 --> 00:24:42,330 I don't check my social media. 474 00:24:42,330 --> 00:24:43,379 I don't read emails. 475 00:24:43,530 --> 00:24:45,780 I don't take phone calls unless it's an emergency. 476 00:24:46,470 --> 00:24:49,590 That time is their time exclusively. 477 00:24:51,135 --> 00:24:55,935 Now here are four reasons that that will help with your stress relief. 478 00:24:57,135 --> 00:24:58,905 Number one, you're a good dad. 479 00:24:59,295 --> 00:25:03,195 You're always worried about being a good dad, and this will help you check that box 480 00:25:03,195 --> 00:25:08,115 and make you feel less stressed, knowing that you have exclusively dedicated time 481 00:25:08,115 --> 00:25:11,715 with your children, so you don't always feel like you're just trying to cram it 482 00:25:11,715 --> 00:25:15,615 in or that they're an afterthought or that you're not spending enough time with. 483 00:25:17,024 --> 00:25:21,165 Number two is by providing them with exclusive time in your schedule. 484 00:25:22,544 --> 00:25:26,355 They will not actively feel like they have to fight for your attention. 485 00:25:27,915 --> 00:25:32,564 Because of that, they're a lot likely to give you some leeway 486 00:25:32,625 --> 00:25:35,695 and not butt into things when you need to be doing something else. 487 00:25:36,435 --> 00:25:39,284 If they don't feel like they have to fight for your attention. 488 00:25:39,675 --> 00:25:42,225 For example, my daughter Underst, understand it's work time. 489 00:25:43,320 --> 00:25:48,030 Because they are an important engagement on my calendar and I don't let 490 00:25:48,030 --> 00:25:50,430 things interrupt their time, right? 491 00:25:50,430 --> 00:25:56,490 I protect their time exclusively on my calendar, and so they're act, 492 00:25:56,700 --> 00:25:58,170 I mean, they're actively aware. 493 00:25:58,230 --> 00:26:02,180 I've turned down speaking appearances, podcast appearances and other things, 494 00:26:03,190 --> 00:26:07,860 several front imitation from friends dinners, all kinds of things in 495 00:26:07,860 --> 00:26:11,670 that time period because they're on my schedule and that's their. 496 00:26:13,230 --> 00:26:15,990 They count on it, they swear by it, they know it. 497 00:26:17,100 --> 00:26:21,840 And so when I have something else going on in my calendar and they try to 498 00:26:21,840 --> 00:26:23,700 approach me, I'm like, it's work time. 499 00:26:23,700 --> 00:26:25,380 I'm, I've got meetings right now. 500 00:26:25,620 --> 00:26:26,520 And like, oh, okay. 501 00:26:27,360 --> 00:26:31,111 And they walk away and go do whatever they need to, and they go ask their mother. 502 00:26:31,116 --> 00:26:37,530 Or if it's something where they can't ask another adult, they'll very quietly 503 00:26:38,040 --> 00:26:41,430 explain that there's nowhere else they can go to or they don't have another option. 504 00:26:42,524 --> 00:26:42,855 Right. 505 00:26:42,945 --> 00:26:45,975 It will still happen, but it happens a lot less. 506 00:26:47,415 --> 00:26:50,294 Number four, our three on that is you're gonna have a deeper relationship 507 00:26:50,294 --> 00:26:54,044 with your kids and that will lower your stress levels, I promise you. 508 00:26:55,125 --> 00:26:57,855 The fourth part is assess boundaries in your life. 509 00:26:58,784 --> 00:27:03,764 You're communicating to everybody that being a dad is a priority to you. 510 00:27:04,530 --> 00:27:07,500 You're communicating it to yourself because you've got it on your 511 00:27:07,500 --> 00:27:12,179 calendar and you've SA said it as sacred and non-negotiable. 512 00:27:12,570 --> 00:27:14,250 You are expressing that to your children. 513 00:27:14,850 --> 00:27:18,030 You're expressing that to your spouse, and you're expressing that 514 00:27:18,030 --> 00:27:21,179 to all the other people who you interact with on a regular basis. 515 00:27:23,129 --> 00:27:26,520 That will lower your stress levels because it's setting boundaries in 516 00:27:26,520 --> 00:27:30,840 your life and clearly communicating what you're prioritizing. 517 00:27:31,439 --> 00:27:33,060 Other people will take the hint. 518 00:27:34,980 --> 00:27:38,940 Now guys, I shared with you six things, right? 519 00:27:39,389 --> 00:27:41,370 I gotta scroll all the way back to the top of my nose cause I don't 520 00:27:41,370 --> 00:27:42,240 have it right in front of me. 521 00:27:43,320 --> 00:27:44,430 You need to exercise. 522 00:27:44,490 --> 00:27:45,300 It will help. 523 00:27:45,690 --> 00:27:45,990 Okay. 524 00:27:45,990 --> 00:27:47,790 The science is in not the faulty science. 525 00:27:47,790 --> 00:27:49,139 The actual science is in. 526 00:27:50,340 --> 00:27:53,570 It helps you need to learn to schedule in breaks and take breaks. 527 00:27:54,540 --> 00:27:56,160 You need to have a good support structure. 528 00:27:57,270 --> 00:27:58,800 Practice some form of mindfulness. 529 00:27:58,800 --> 00:28:02,669 I used to make fun of mindfulness, but guys, it actually is incredibly valuable 530 00:28:02,669 --> 00:28:08,040 in my life now and I can't share with you enough how, how much it can help 531 00:28:08,040 --> 00:28:11,760 your life, prioritize your self-care. 532 00:28:12,480 --> 00:28:16,169 And really the secret sauce to this, this guys, this is one of 533 00:28:16,169 --> 00:28:18,300 the best decisions I ever made. 534 00:28:18,930 --> 00:28:24,060 In the course of my adult life as a father, one of the most powerful 535 00:28:24,150 --> 00:28:28,080 and best decisions I've ever made is to schedule time specifically 536 00:28:28,080 --> 00:28:30,300 exclusively for my children. 537 00:28:30,305 --> 00:28:33,930 It has done amazing things in my life, and all these things combined 538 00:28:33,930 --> 00:28:35,620 will help with your stress levels. 539 00:28:36,780 --> 00:28:39,240 Remember, as a dad, your health and wellbeing are just as 540 00:28:39,240 --> 00:28:40,440 important as your families. 541 00:28:41,010 --> 00:28:46,020 By incorporating these six strategies into your daily routine, you can reduce stress. 542 00:28:46,470 --> 00:28:48,060 You can improve your overall mood. 543 00:28:48,390 --> 00:28:55,380 You can be happier and healthier, and you're gonna live a better life, 544 00:28:55,680 --> 00:28:59,700 a life that you wanna live because you're not burned out or stressed 545 00:28:59,700 --> 00:29:02,520 out all the time, and you're not freaking out at your kids or your 546 00:29:02,520 --> 00:29:04,260 spouse because you're so stressed out. 547 00:29:04,560 --> 00:29:07,230 So don't be afraid to ask for help or to reach out for support. 548 00:29:07,710 --> 00:29:09,270 Like I said, you can come to Fallible Nation. 549 00:29:09,840 --> 00:29:11,820 . That's part of the reason we have our Facebook group. 550 00:29:12,060 --> 00:29:16,770 We're also getting ready to unleash our new members only site, but 551 00:29:17,010 --> 00:29:18,270 I'll talk more about that later. 552 00:29:19,050 --> 00:29:21,360 Now, it's Friday guys, so I'd love to share a review. 553 00:29:21,660 --> 00:29:22,860 So let me share. 554 00:29:23,220 --> 00:29:29,101 Vinny Pai wrote us a five star review and said, I'll come back later 555 00:29:29,370 --> 00:29:33,060 and listen to another, A solid POD podcast with a strong point of view. 556 00:29:33,390 --> 00:29:34,950 I'm coming back to listen to. 557 00:29:36,195 --> 00:29:36,975 Thank you, Vinny. 558 00:29:36,975 --> 00:29:38,025 I appreciate that. 559 00:29:38,265 --> 00:29:41,865 I appreciate they could actually pronounce your username if you've 560 00:29:41,865 --> 00:29:42,735 been on the show and you before. 561 00:29:42,735 --> 00:29:44,925 You know That cracks me up guys. 562 00:29:46,245 --> 00:29:49,004 Are you ready to take the next step towards achieving your goals? 563 00:29:51,014 --> 00:29:52,274 Transforming your life. 564 00:29:52,965 --> 00:29:55,754 Book a discovery call with me today and let's work together to create 565 00:29:55,754 --> 00:29:59,115 a personalized plan that will help you reach your full potential. 566 00:29:59,655 --> 00:30:03,435 Don't wait any longer to start living the life you've always dreamed of. 567 00:30:03,915 --> 00:30:06,645 Click on the link down in the description or in the show notes. 568 00:30:07,155 --> 00:30:10,605 Schedule your call and let's get started and help you live the 569 00:30:10,605 --> 00:30:12,524 life that you wanna live with. 570 00:30:12,524 --> 00:30:14,145 The Fallible Manion Coaching Services. 571 00:30:15,705 --> 00:30:16,815 Guys, thanks for your time. 572 00:30:16,875 --> 00:30:18,794 I value your time. 573 00:30:19,560 --> 00:30:22,860 As always, be better tomorrow because of what you do today, and 574 00:30:22,860 --> 00:30:23,790 we'll see you on the next one. 575 00:30:26,400 --> 00:30:28,310 This has been the Fallible Man Podcast. 576 00:30:29,490 --> 00:30:32,760 Your home for everything, man, husband, and father. 577 00:30:33,690 --> 00:30:35,940 Be sure to subscribe so you don't miss a show. 578 00:30:36,810 --> 00:30:43,020 Head over to www.thefallibleman.com for more content and get 579 00:30:43,170 --> 00:30:44,400 your own fallible man here. 580 00:30:45,830 --> 00:30:46,630 I ain waiting.