Monthly e-Zine

Sign up for my monthly e-Zine and receive inspiration and information on upcoming events directly to your inbox.

Screen Shot 2021-01-05 at 10.33.16 AM

Do You Retreat, Respond, or React?

Synergy Success Coaching Zones

Do You Retreat, Respond, or React?

Comfort Zone (Retreat)

  • Low energy
  • Fixed mindset, closed to learning
  • Status Quo
  • Stuck in blaming, shaming, complaining
  • Surviving, not really thriving
  • Taking care of others at our own expense
  • Tiptoe through life trying not to make a mistake
  • “I’ve always done it this way”
  • Thoughts and behaviors that don’t serve anymore

Learning Zone (Respond) 

  • Highest return on your energy!
  • Growth mindset, Open to Learning
  • Best place to be focused & productive
  • Takes personal responsibility
  • Self Compassionate
  • Looks inward for validation
  • Acting, not reacting
  • Thriving, not just surviving
  • Energy is of expansion and enthusiasm
  • Open to the gifts and lessons in life
  • Faith in power greater than ourselves

Panic Zone (React)

  • No return on your energy
  • Unable to think clearly, Fear and confusion
  • Fight or Flight response
  • Stuck in C. R. A. P. (Cycle of Reactivity And Panic)
  • Physical symptoms of panic attack… racing heart, shallow breathing
  • Scattered, unfocused energy
  • Shut down emotions to cope
  • Look to others for validation
  • Reacting, not acting
  • Self destructive or unhealthy behaviors used to cope

Overwhelmed?  Breathe to Thrive (not just survive!)

To thrive under pressure requires that you are able to transform stress into strength.

Here’s a quick way to stay clear and focused:

Step back and take a few slow, deep breaths.  Think of something that makes you happy and relaxed… A place, a person, whatever it may be.  Smile and picture that in your mind as you inhale deeply, holding the breath for a second, and then exhaling slowly while making a low, slow “humming” sound.  Repeat 5 times.

This is called “Breathing to Thrive”. The humming sound stimulates your vagus nerve   which acts to stop the flood of Adrenalin and Cortisol being released by your sympathetic nervous system.  (Fight or Flight, a.k.a. Panic Zone)

In addition, it promotes release of Oxytocin and Serotonin by your parasympathetic nervous system. (Rest and Digest, a.k.a. Learning Zone), helping the mind and body to calm back down.

This is a great way to stay empowered to respond appropriately in whatever stressful situation you’re facing, using stress to your advantage instead of letting it use you!

Action Tips to Avoid Overwhelm:

Practice Positive Expectation:  Expect that others will treat you with respect and honor your boundaries.  Setting clear intentions and Focusing on what you do want to make happen creates energy and action, while worrying about what you don’t want to experience creates hopelessness.  While you expect the best outcome and do your best, you still stay flexible, knowing you’ll make changes and improvements as you go along.

Take the Synergy Shortcut:  Ask for help when you need it, (then accept the help!)  Stay connected to assertive people who can serve as a positive role model for you.  “Be around people who can keep your energy and inspiration high. While you can make progress alone, it’s so much easier when you have support.” ~Dr. Joe Vitale  

Take care of yourself physically, spiritually, mentally, and emotionally so that there is more of you to show up in what you love to do.

Direct your complaints upward and ask to be guided.

Instead of taking things personally, ask how your struggles can make you stronger.

When all else fails, laugh!  A sense of humor can help you avoid overwhelm!

For more inspiration visit or contact Christina Kunkle, CTA Certified Life and Wellness Coach, R.N. at 540-746-5206