Show Notes

🗓 Summary
I’ve made emotional decisions and later thought, “Why did I do that?” If your stress spikes and suddenly you’re texting, snapping, spending, eating, or quitting from a feeling… this episode is for you. I’ll show you how to feel your emotions without letting them lead you, using a simple 3-step rhythm that helps you pause, calm your body, and choose a response that matches who you’re becoming. Because your feelings are real… but they don’t get the final vote. You do.

✨ Who This Is For
Faith-driven women entrepreneurs who:

• Feel emotionally hijacked under stress
• Overreact or shut down, then deal with the fallout
• Want steadiness, clarity, and confidence in business and relationships

🔎 What You’ll Learn

• How to stop emotions from “driving” your decisions
• Why your brain flips into survival mode (and how to come back online)
• Three practices to respond with courage instead of reactivity
• A simple 90-second reset to use in real life
• How Jesus models emotional courage (without emotional avoidance, hello, Peter.)

💬 Sound Bites

• “Your feelings are valid, but they don’t get the final vote.”
• “Emotions are a signal, not the steering wheel.”
• “The pause is where freedom lives.”
• “Feel it… don’t follow it.”

🛠️ Courageous Action
Practice the 90-Second Reset this week:

1. Notice it and name the feeling (anxious, defensive, discouraged).
2. Ride the 90-second wave: breathe, unclench jaw, feet on ground, hand on heart if helpful. Tell yourself: “I can feel this, but I don’t have to follow it.”
3. Choose your response: ask, “What response lines up with who I want to be?” Then take the aligned step.

⏱️ Chapters
00:05 Emotions hijack us (and the “final vote” truth)
02:18 Real-life vulnerability: where I messed up
04:15 Stuffing emotions leads to explosions
06:15 Feel it, don’t follow it (runaway stagecoach)
08:16 Survival brain + stress + fear loops
10:18 Jesus vs. Peter: courage vs. reactivity
14:31 Practice #1: Pause and name it
16:26 Practice #2: Let it move through your body
20:28 Practice #3: Choose your response
31:15 Courageous Action: The 90-Second Reset
33:29 Share + next episode teaser (series wrap-up)

🎉 Who Am I
Hey friend, I’m Heather—your Courageous Coach. I help Christian women entrepreneurs go from stuck, not-enough, and fearful to focused, confident, and courageous action so they can grow themselves and their businesses. I also help coaches, speakers, and authors turn ideas into systems and books that create impact and income.

💡 Let’s Stay Connected
📖 Hello Courageous Book: hellocourageous.com
🛒 *Get on Amazon: https://amzn.to/4oSc855
🆓 Beat Procrastination Cheat Sheet • hellocourageous.com/beatit
🆓 Overcome Fear by Friday Challenge • hellocourageous.com/fear
🌐 Website: heatherbunch.com
📧 Email: hello@heatherbunch.com
📸 Instagram: @heatherlbunch

*Affiliate link: if you purchase using this link, I’ll make a small commission.