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28/03/2025

I'm working my way through my backlog of 12k emails and omg!! Thank you so so much for this nomination!! I don't even know what to say!! 🙏🙏🙏❤️❤️❤️

02/03/2025

I could not be more thrilled to be a part of this amazing group of individuals for this incredible retreat in Wolfville, NS, May 16-19!! Spots are limited so you'll want to reserve yours ASAP!! We're going to have just SO much fun!! ❤️❤️

04/09/2024

Helpful reminder during back to school week for both students and parents alike - prioritizing stress relief activities is incredibly important for both brain health and physical health.

Learning new things is stressful. That stress makes it even harder to learn. It can become a vicious cycle.

Interrupt the cycle by making time for fun, engaging activities that remind yourself how capable you are at learning something new - everything you love doing now, you were once a beginner at, after all.

If you find you or your kids struggling, feeling overwhelmed by all the new information, or spending a lot of time avoiding doing things you know you need to get done, try deactivating your stress response with something fun and easy.

Using our stress response for the majority of our daily activities comes with a huge price, both cognitively and physically. Learning how to deactivate it and use our parasympathetics instead is the key to improving our brain capacity and physical stamina.

29/08/2024

Even with the best prevention plan, you're still going to get exhausted sometimes. Learning to do new things, or making changes in your routine takes more energy than you expect. Recovery plans are for after events or situations, planned or unplanned, where we need a bit of extra down time to get out of our stress responses so we can rest and heal.

I find it helpful for thinking about it like exercise, particularly strength training. To make a muscle stronger, you want to take it to fatigue, and then let it rest for 48 hours. It's during that 48 hours rest when your body not only repairs the micro-damage done to the muscle, but also adds in extra reinforcement so that it doesn't get as damaged next time. It's during the rest when you get stronger, not during the challenge.

It's the same when we're trying to build our stamina, capacity, endurance, resilience - the strength doesn't come from the challenge. The strength comes from giving yourself adequate rest after the challenge for your body and mind to repair.

Any good self care plan should incorporate challenges. We're all usually great at that. And if we're not, life will usually do it for us. The key to using those challenges to get stronger instead of burned out or injured is to have proper rest and recovery plans for after the challenge.

The easiest way to think about building your recovery plans is to look at your mini-break tasks and build yourself a weekend full of them. It's really about listening to yourself though. What do you feel like you need? A spa weekend? Some adventure? Sleep? Joy?

What kinds of things do you do to help yourselves recover from challenges? ❤️❤️

23/08/2024

Transitions in life can be tough, but they’re also exciting because they're an opportunity to learn new things! It’s like starting a new workout - new challenges can help to build stamina and resilience. Embrace the transition, give yourself extra rest, and enjoy the process.

Routine changes in life, like suddenly finding yourself going on a world tour, mean your pacing strategies for avoiding things like overwhelm and burnout need updating. A very versatile and useful pacing strategy is using mini-breaks during tasks.

There are four main types of mini-breaks depending on your needs:

1. Nervous System Regulators: Help you modulate your stress response.

2. Mood Enhancers: Boost your mood by choosing how you want to feel.

3. Physiological Needs: Snacks, rest, movement—whatever your body needs.

4. Brain Enhancers: Puzzles, quotes, or anything that sharpens your focus.

Mini-breaks help you avoid burnout, just as pacing does during exercise . They can also be used as the warm-ups and cool-downs for your day. Some tasks on your to-do list can even serve as these breaks if you order them correctly. For now, focus on noticing your needs as you work whether it’s a pause, some food, something enjoyable, or some movement.

The key is to match the right break to your needs. It’s trial and error, but once you get it, you’ll handle stress better and avoid burnout.

Notice what you need as you tackle your to-do list, and remember—it’s all about finding what works best for you. More tips coming soon!

Feel free to ask questions—I’m here to help!

20/08/2024

When in , you HAVE to do the Stephen King Tour. Them's the rules.

09/08/2024

Anyone who has a chronic illness or injury knows you only have so much energy in a day. Go past that limit, and it may take you days to recover. That's why learning energy management techniques like pacing are so important.

While I am able to push past that limit now that I am healthy, I have learned that it is still only taking energy away from the next day.

Each day that you push past your limit, even when completely healthy, you are building a debt that will need to be paid back later and that is where burnout comes from.

With my world tour starting, I am going to have to focus on pacing myself by using techniques such as mini breaks, nervous system regulation, task management and so much more because without that pacing it's going to be impossible to finish what I've started.

Over the next few weeks, I am going to be sharing with you some of the techniques that help keep me going in a way that is sustainable so I get to enjoy the journey not just the destination.

07/08/2024

Thank you so, so much, Maine, for such an incredible weekend!! I had just the BEST time!!

01/08/2024

I know I said that we were adding more tour stops in NS, but then I got some really incredible offers that I just couldn't turn down. So, we're taking this show on the road!

Don't worry, I've worked it out so it shouldn't impact my patients too much. I'll still be treating.

Follow along while the tour takes me all over the world! I'm so excited to share this adventure with all of you!

❤️❤️✈️🧳

01/07/2024

Happy Canada Day!! ❤️🍁🇨🇦❤️

26/06/2024

I know I've been MIA, but we've been hard at work!

I keep hearing both at shows and after shows that you folks would find some pre- and post- show online programs helpful, so that's what we've made for you!

You can go to my website:

https://www.stephanieattwater.com/the-world-record-tour

And click the 'learn more' button. Here you'll find brand new online programs! Both for my regular business as well as Tour related ones.

For the Tour side, there are now pre- and post- in-person event online sessions available! I recognize not everyone can make it to a show, so there is now a 4 week course option that you can do either to prepare for an in person event or in lieu of, and post-event integration sessions to help you apply the teachings to your life. There are also some free information sessions available to learn about the tour and the events.

For my regular business - not every kind of appointment needs to be seen in person. And I know that I'm getting busier and it's getting harder and harder to see me. So, for things that are easily addressed in a group format, there are now online weekend group sessions available! I've also made some individual online appointments available for folks 'from away' who can't make it here for in person ones.

Not sure where to start? There's also a handy quiz you can take to guide you!

Now, they aren't fancy yet. These are pretty bare bones so that I can run some people through them, get your feedback to make sure they actually meet your needs, and if so, then we'll spend the time to make them pretty.

So have a look, play around, have fun with it! And let me know what you'd like to see tweaked or addressed and I'll try to make it for you!

Thanks so much, everyone!! SUPER excited for this!! ❤️❤️

Address

B2V B2Z

Website

http://stephanieattwater.com/, https://linktr.ee/dr.stephevents

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