Episode #47 Tools to decrease stress in two minutes or less

Join IN YOUR SKIN November 16th-20th Looooooove! I’m so thrilled to be able to bring you something brand new: If I Were Your Coach.Real women, real questions, real insights and tools you can use in your life. Zero gatekeeping, just genuine support and an invitation into deeper work - if it aligns.This Week’s QuestionHow do I get out of my own way? I get 70% of the way there and then I stall. How do I know if it’s laziness or self-sabotage? And when I get to the final stretch, how do I get myself over the line? - SineadWhat’s really going on…You know you, but I’d challenge the idea that you’re lazy. Self-sabotaging behaviours can come from deeply protective instincts that we don’t know are active within us.And protective patterns are the hardest to break.What if the part of you that keeps stalling is actually trying to protect you from something? And it needs to know that you’ve got it?In this episode, we explore why moving towards something you deeply desire can make parts of you want to retreat.I’ll take you through a process of working with these different parts of yourself, listening to what they’re trying to communicate and creating space to move forward: without constantly fighting against yourself.How to take it deeper* Get curious before you get critical. There’s usually something worth understanding beneath the behaviours we’re quick to judge.* Your resistance might be telling you something. Fear, doubt and hesitation – or other parts that are present – can hold old beliefs about visibility, judgement and what happens when you step into something new. Sometimes the thing we fear the most is also the thing we most desire.* You don’t have to fight parts of yourself to move forward. Listening to them, understanding their protective instincts and recognising that you’re the one in the driving seat can change the whole experience.* Build evidence that you can get things over the line. Invite the part of you that is carrying the vision into the picture and recall all the times you have completed things prior to this. Breath some space between you and the fear, keep moving forward and celebrate yourself along the way.If you recognise this pattern in your own life let me know what lands, what you discover and what you’re committing to doing differently.If there’s a question you’d love me to explore in a future episode send it in here.And, if this conversation has you thinking about the ways you might be working against yourself, I’d love to invite you into a five-day journey to reconnect with the pleasure, power and presence this November.In Your Skin is a space where we’ll explore the experiences, conditioning and protective patterns that are holding you back, and begin creating something different.Step in and save your spot here. All my love, Jo Get full access to Expanded Woman at expandedwoman.substack.com/subscribe

Hey love,Two years ago I got on a boat with my dog Hope, a suitcase and a vague plan. I left everything I knew in Scotland, because I knew there was more for me. And, I was terrified. It had been a long time since I had done this kind of solo travel, and the fear felt real. I didn’t ‘know’ what was going to happen. I did know that I cared enough about myself to find out. And I know how real fear can feel when you’re in the grip of it. So, in this episode I cover…* Why fear isn’t actually the thing keeping you stuck, a lack of self-trust is* The real definition of courage (and why you don’t need to feel ready to move)* How self-trust is built in small, everyday decisions – not big, dramatic leaps* Why so many women stay in “comfortable but not fulfilled”* How fear shows up in your body and how to work with it instead of avoiding it* A simple somatic process to move through fear in real time* How to identify what you’re actually afraid of (beneath the surface story)* Why fear isn’t truth—and how to question the stories it’s telling you* The shift from being controlled by fear to making decisions from courage* How taking action while fear is present builds real confidence and momentumIf you’re reading this and you know you’re done sitting on the edge of your life…my signature programme RISE starts tonight.It’s an epic space for women who are ready to stop flirting with change and actually back themselves.Inside, you’ll learn how to…• Regulate your nervous system in real time• Move through fear without spiralling• Take clean, consistent action • Build self-trust in a way that actually holdsAnd so, so much more. Find out more, or take the leap and apply here. Thanks for being here, and being you. All my love, Jo PS - I would love to know what choices you’re making from this new space, that matter to you. Get full access to Expanded Woman at expandedwoman.substack.com/subscribe

Hey love, There’s a reason you keep finding yourself in the same patterns, even if you know what you want.It’s not a lack of discipline, a personal failure or that you’re not trying hard enough.It’s your subconscious belief system. In this episode, I walk you through how limiting beliefs are formed, how they quietly drive your behaviour, and why so many of your actions are actually protective responses, not personal failures.We look at how to uncover the belief at the root of your patterns, and how to start shifting it in a way that your nervous system can actually hold.If you’ve ever thought:“Why do I keep doing this?”“Why can’t I just change?”Start here.And if you’re ready to stop flirting with change and actually make it happen I’m enrolling now for my signature programme Rise. Thanks for being here and being you. All my love, JoInside Rise we go to the root of where your limiting patterns formed and work directly with the emotional and nervous-system conditioning that created them.Which means that...• speaking your truth stops feeling risky• boundaries feel clean instead of terrifying• your desires become clearer — and you actually move toward them• being fully yourself starts to feel natural rather than something you have to forceWe start April 1st. Find out more and register your interest here. Get full access to Expanded Woman at expandedwoman.substack.com/subscribe

Hey love, If there’s one thing I know we do well it’s pretend we’ve got it. That we’re good, we don’t have any feelings, we can handle it. And your body is holding everything you’re not saying. Here’s what’s actually true:You don’t have to have it all figured out.You don’t have to be certain, confident, or completely ready.What matters is that you show up anyway — for yourself, for the life you say you want, for the life you know is possible.Or you show up because you want to feel better right now. If this resonates know that I felt called to record a message especially for you today. I’d love to know what lands 🤍And if you ready to stop bending, proving, or holding yourself back join me for Worth It join a free, beautiful, potent masterclass for the woman who’s done overthinking, over-giving and bending to everyone else. Monday 22nd September 8pm BST/2pm CDTThanks for being here and being you. All my love, Jo Get full access to Expanded Woman at expandedwoman.substack.com/subscribe

Are you settling for less than you deserve—in relationships, your career, or even in the little everyday moments? In this empowering episode, coach Jo Bell dives deep into how to stop settling, reclaim your worth, and step into the life you truly desire.We often look outside ourselves—at jobs, relationships, money—for happiness and validation. But true fulfillment begins within.You’ll discover:✨ How to recognize where you’ve been settling in your life✨ Why radical self-honesty (with compassion) is the first step to change✨ How subconscious beliefs and inner child wounds keep us stuck in patterns✨ The role of nervous system responses (fight, flight, freeze, appease) in keeping you small✨ How to practice “not settling” in both small daily choices and big life decisions✨ Why inner child work and self-worth practices are essential for lasting transformationIf you’ve ever felt like you weren’t enough, stayed quiet when you wanted to speak up, or accepted breadcrumbs when you wanted the whole cake—this conversation will give you permission (and practical tools) to finally stop selling yourself short.You are worthy. You are deserving. And it’s time to live like it.Resources & Next Steps💌 Share your biggest takeaway from this episode—declare where you’ve been settling and what new action you’re ready to take.✨ Connect with me on Instagram to dive deeper into self-worth, confidence, and empowerment coaching.🎙️ If this episode resonated with you, don’t forget to subscribe, rate, and review the podcast—it helps more women like you step into their power. Get full access to Expanded Woman at expandedwoman.substack.com/subscribe

[💌 Want more weekly tools, mindset shifts, and coaching prompts? Sign up for Notes from Your Next Level Self — my free, soul-lifting newsletter that helps you bridge the gap between who you are now and the future you’re ready for.]In this episode, I share four simple, science-backed nervous system regulation practices you can use anytime, anywhere. These aren’t 15-minute yoga flows (though those are wonderful) — they’re quick, accessible tools you can use even in a meeting, on the school run, or before an important conversation.When you’re pushing through life — holding it all together, ticking off the list, showing up for everyone else — your body often pays the price. Stress, tension, and unspoken feelings get stored in your nervous system, quietly shaping how you think, speak, and show up in the world.You’ll learn:Why nervous system regulation is key to showing up as your most confident, authentic selfHow to know when your body is in fight, flight, freeze, or shutdown — and what to do about it4 grounding and safety-building exercises you can start using todayThe difference between downregulation and upregulation — and why both matterHow journaling can soothe your nervous system and build self-trustIf you’re tired of shrinking, snapping, or second-guessing yourself because of what your body is holding… this episode will give you tools you can use right now to start feeling safe in your skin again.https://www.withjobell.com/ Get full access to Expanded Woman at expandedwoman.substack.com/subscribe

In this deeply grounding episode, Jo Bell invites you back to the most important relationship you’ll ever have: the one with yourself. Whether you're lying in bed doom-scrolling, feeling disconnected from your body, or simply wanting to top up your self-love tank — this is your space.You’ll explore:Why loving yourself isn't selfish — it's your power sourceWhat it really means to take off the mask and stop performing for loveHow to get radically honest about the conditions you place on your own worthThe connection between nervous system regulation and self-loveWhy showing up messy, real, and human is sometimes the most loving thing you can doThis is your permission slip to be beautifully human, to come home to your body, and to treat your own heart like holy ground.In this episode, Jo shares:The hidden cost of perfectionism and performanceA personal story about body image and self-acceptanceHow to check in with your body and meet its actual needsThe first steps to reclaiming your power through unconditional self-love✨ If this resonated, you’ll love Jo’s transformational program The Self-Love Sessions, where we go even deeper. Get full access to Expanded Woman at expandedwoman.substack.com/subscribe

If you’ve ever felt stuck in a cycle with food — eating for comfort, numbing, secretly shaming yourself afterwards — this episode is for you.Today, I’m pulling back the curtain on emotional eating. Not from a place of surface advice or food psychology, but from lived experience — mine, and the hundreds of women I’ve supported.I’ll share the three deeper reasons we emotionally eat, why compassion (not control) is the portal to change, and how your relationship with food might actually be pointing toward something you’re ready to feel.If you’ve ever thought, “I know this isn’t about the food, but I don’t know where to begin,” this is your beginning.Inside This Episode:My personal journey with bulimia and the deeper layers underneathThree powerful root causes of emotional eatingWhy emotional eating is often a symptom, not a flawHow to meet yourself with compassion instead of criticismThe one truth you might be holding in — and how releasing it changes everythingTake this deeper inside The Self-Love Sessions 💥This is the work we do there — gently, powerfully, unapologetically. Come home to yourself, layer by layer. Get full access to Expanded Woman at expandedwoman.substack.com/subscribe

Join Self-Love Sessions here 💞This week on we’re doing something a little different. No heavy lifting, no deep dive into the shadow — just space. Spaciousness for your nervous system, for your breath, for your body.If you’ve been feeling the push to keep going, the pressure to produce or perform, this episode is your permission slip to pause.You'll be guided through a beautiful, embodied meditation to:✨ Create safety in your body when slowing down feels unfamiliar or unsafe✨ Gently notice what’s present without needing to fix or change it✨ Remember that magic is always here — in the breath, in the breeze, in the smallest of momentsAnd before we drop in, I share something deeply special:The Self-Love Sessions — a 40-day journey back to your truest self.A softening. A remembering. A homecoming. Let this episode be your invitation to come back home to yourself 💞 Get full access to Expanded Woman at expandedwoman.substack.com/subscribe

Your Next Level Self🎧 Episode Title: How to Meet Your Next Level SelfWhat if the version of you you’re becoming isn’t found in the perfect morning routine, but in the moments when you’re spiraling on the kitchen floor?In this raw and real episode, Jo Bell shares a behind-the-scenes look at a personal moment of emotional overwhelm—and how she chose to meet herself differently in the middle of it. If you’ve ever found yourself stuck in old patterns, hearing the voice of your inner critic loud and unrelenting, this episode is your invitation to pause and choose again.You’ll hear:How Jo caught herself mid-pattern and shifted the storyThe power of meeting yourself in the mess, not after itA practical, embodied way to interrupt the inner criticWhy these moments are your next level (not blocks to it)This isn’t about fixing yourself. It’s about choosing a new way of being—with love, truth, and power.🔗 Links & Resources:Notes From Your Next Level Self Website Instagram Get full access to Expanded Woman at expandedwoman.substack.com/subscribe