• The Elusive Nature of Peace: Why peace isn’t a default state and must be actively cultivated in today’s culture.
• Boundaries and People Pleasing: How saying “no” to others often means saying “yes” to yourself.
• Internal vs. External Peace: Andrew’s take on why peace starts within and radiates outward.
• The Cost of Prioritizing Peace: How setting boundaries may ruffle feathers but is essential for mental and emotional well-being.
• Breaking Free from Social Media Traps: How digital habits disrupt your calm and what to do about it.

1. Identify Peace Disruptors: Take stock of what steals your peace—whether it’s social media, overcommitments, or people-pleasing habits.
2. Set Clear Boundaries: Practice saying no to requests that drain your energy and don’t align with your values.
3. Declutter Your Space and Mind: Simplify your environment and offload mental clutter through journaling or mindfulness.
4. Digital Detox: Limit screen time and unfollow accounts that make you feel inadequate or stressed.
5. Create Peaceful Habits: Develop small rituals like gratitude journaling, breathwork, or soft lighting to promote calm.

• "Peace isn’t handed to you—you have to cultivate it, insist upon it, and believe you deserve it."
• "The cost of peace is often uncomfortable conversations and boundaries, but it’s always worth it."
• "Social media has a way of turning contentment into comparison."
• "People pleasers prioritize everyone else’s calm but destroy their own in the process."
• "Visual clutter is mental clutter. Simplifying your environment creates space for peace."

• "Peace is a muscle—flex it daily until calm becomes your default state."
• "You can choose peace instead of chaos at any moment, but it starts with awareness."
• "The people who push back against your boundaries are the ones who benefited most from you not having them."
• "Start with small habits, like breathing deeply or listening to spa music, to train your nervous system to embrace peace."
• "You can’t control the world outside of you, but you can control the world within you."

• Andrew: Discovering the profound benefits of a 75-minute breathwork session, feeling energized and lighter afterward.
• Catherine: Cherishing a rare and beautiful week of one-on-one time with her dad, soaking in every moment with gratitude and presence.

• The Body Keeps the Score by Bessel van der Kolk – A deeper...

In this heartfelt episode of 5 Year You, Andrew and Catherine take on the delicate topic of anger—how it manifests, why it’s often misunderstood, and how to manage it constructively. They share personal experiences, reflect on their individual relationships with anger, and discuss the importance of self-awareness and healthy outlets. Whether you’re prone to bottling emotions or experiencing explosive outbursts, this episode provides practical strategies for dealing with anger in ways that foster growth and maintain harmony.

• Understanding Anger: How anger is a natural emotion but requires thoughtful management.
• Self-Awareness Cues: Recognizing physical and emotional signs that anger is building.
• Healthy Outlets for Release: Practical tools like exercise, breathing techniques, and creative outlets for managing anger.
• Boundaries and Communication: How to let others know where you’re at emotionally to prevent escalation.
• Releasing the Pressure: Andrew’s Instant Pot analogy for anger management and why it’s important to find controlled ways to let emotions out.

1. Identify Triggers: Reflect on situations or behaviors that tend to ignite anger and start recognizing early cues.
2. Practice Deep Breathing: Use techniques like box breathing to calm your body and mind.
3. Create Healthy Habits: Incorporate regular exercise, journaling, or mindfulness practices to prevent anger from building.
4. Set Emotional Boundaries: Share where you are emotionally with those around you to create understanding and space.
5. Seek Connection: Talk to a trusted friend or therapist to work through unresolved anger.

• "You can feel however you want, but you can’t act however you want."
• "Anger is just an emotion; it’s not bad. What matters is how we choose to handle it."
• "Thirty minutes alone can be transformative—I call it my recharge time."
• "You deserve to have a calm life, and that starts with managing your emotions."
• "Being self-aware isn’t a destination; it’s an ongoing practice."

• "Anger is energy that needs to go somewhere—if it doesn’t, it festers inside."
• "The Instant Pot analogy: release your emotions gradually, or they’ll explode."
• "Deep breaths aren’t about fixing anger; they’re about creating space to respond better."
• "Helping someone else when you’re angry can shift your mood entirely."
• "Doing good feels good—it’s a great way to redirect your emotional state."

• Catherine: Attending her first hockey game and watching Wicked during a Thanksgiving trip to Canada with Andrew.
• Andrew: Spending American Thanksgiving with Catherine, enjoying shared meals and creating new traditions.

• The Anger Management Workbook for Women by Julie Catalano – A practical guide for understanding and managing anger.
• The Body Keeps the Score by Bessel van der Kolk – A deeper dive into how unresolved emotions impact the body.

In this empowering episode of 5 Year You, Andrew and Catherine unpack the myths and realities of confidence. They explore how confidence is not an innate trait but a skill that anyone can learn and develop over time. By sharing personal stories, practical strategies, and insights on overcoming self-doubt, they help listeners build the foundation for self-assuredness and resilience. This episode is a must-listen for anyone seeking to live more authentically and boldly.

Key Topics Covered:

• Confidence as a Skill: Catherine discusses how confidence is developed through practice and self-discovery, not something people are simply born with.
• Overcoming Fear of Judgment: How evolutionary instincts contribute to self-consciousness and strategies to push past fear.
• Trial and Error in Building Confidence: Andrew shares how persistence and vulnerability are key to improving confidence in new areas.
• Support Systems for Growth: The importance of surrounding yourself with people who encourage and uplift you.
• Confidence and Authenticity: Why confidence grows when you live in alignment with your true self.

Actionable Steps for Listeners:

1. Reframe Confidence: Treat it as a skill to develop, not a trait you either have or don’t.
2. Embrace Vulnerability: Be open to feedback and willing to try new things, even if they don’t go perfectly at first.
3. Write a Confidence List: Reflect on everything you’ve accomplished in your life, big or small, as a reminder of your capability.
4. Find Your Support Team: Surround yourself with people who uplift and encourage your growth.
5. Challenge Your Inner Critic: Engage with the voice of self-doubt and question its validity to break free from fear.

Quotes:

Catherine’s Aha Moments:

• "Confidence isn’t something you’re born with—it’s something you build."
• "The more you live in alignment with your authentic self, the more confidence becomes a natural result."
• "It takes time and practice to say, ‘That’s great for you, but this is what makes me happy.’"
• "Being self-conscious is a primal instinct—understanding it helps you move past it."
• "Confidence doesn’t mean being fearless; it means showing up despite the fear."

Andrew’s Aha Moments:

• "Confidence comes from surviving everything life has thrown at you and knowing you’ll figure it out again."
• "Your ego wants to keep you safe, but safety doesn’t always mean growth."
• "Vulnerability isn’t weakness—it’s the path to strength."
• "You’re not your inner critic; you’re the person who decides whether to listen to it."
• "Confidence is built through consistent effort and a willingness to be a beginner."

Glimmers of the Week:

• Andrew: Celebrating his son’s birthday and reflecting on the pride and joy his children bring him as they grow into amazing people.
• Catherine: Watching her son’s confidence shine as he bought and gave a flower to a girl he admires, and enjoying a heartfelt moment with her daughter over crepes.

Resources Mentioned:

• The Confidence Code by Katty Kay and Claire Shipman – A guide to understanding and developing confidence.
• Millionaire Mind Intensive – A