Navigating High-Functioning Anxiety and Goal Setting for Success with Laura Russ

“What is that next single step on that journey so it doesn’t feel so overwhelming and it’s not too much of a diversion from the unknown. So it’s like taking that concrete next step and then thinking what’s the next step that wasn’t so scary and thinking it's better step by step rather than as a whole.” ~Laura Russ

Aloha and welcome,

How do visualization and personalized strategies help individuals stay motivated and manage anxiety when working towards their goals?

In this episode of Anxiety Ease, we’ll dive into the world of high functioning anxiety and goal setting with my guest Laura Russ.

Laura is a positive psychologist & certified business strategist. She shares her expertise in setting clear goals and achieving success. Her background in helping business owners craft solid strategies makes her insights invaluable.

Learn how to tame high functioning anxiety, achieve your aspirations, and discover the power of setting meaningful goals for success. We’ll uncover actionable steps to turn your dreams into reality. Here's 3 talking points for you:

1. Write Down your goals - it has been proven that this increases the chances of achieving them. 
2. Keep them visible - this will maintain your motivation and keep your reticular activating system engaged. 
3. Create a plan on how you’re going to achieve them, work backwards from the goal, what do you need to do monthly, weekly, daily etc. 

Enjoy this conversation with Laura Russ from the UK!

Dr. Lisa Hartwell

Connect with Laura here…

Website:  www.lauraruss.co.uk
Facebook: www.facebook.com/lauraruss319
Instagram:  instagram.com/laurarussstrategist
Freebie Download to help you in your business journey: https://lauraruss.co.uk/twominutetakeaways

Episode Links:

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Get your copy of Dr. Hartwell's new book, Cultivating Professional Success: Even When High Functioning Anxiety Drives You To The Edge at www.drlisahartwell.com

Enroll in my FREE Hartwell Anxiety Assessment: www.hartwellanxietyassessment.com

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Transcript

Laura Russ:
What is that next single step on that journey so it doesn't feel so overwhelming and it's not too much of a diversion from the unknown. So just, it's like taking that concrete next step and then thinking what's the next step that wasn't so scary and thinking it better step by step rather than as a whole.

Lisa Hartwell:
Aloha and welcome. You're listening to the Anxiety Ease podcast and I'm your host, Dr. Lisa Hartwell. I'm a Hawaii licensed clinical psychologist, anxiety coach and retreat facilitator. In this podcast season, I'm going to be sharing mine and other human stories lessons for my fellow brain nerds who love science like I do in our own life's journey to live life with more ease. I hope to give you doses of inspiration and let's just have a whole lot of fun together. The show notes and complete transcripts can always be found on my website, drlisahartwell.com, or directly through the link of Anxiety dash ease.com. i greatly appreciate any reviews on itunes and please share this podcast. I look forward to spending this season with you.

Lisa Hartwell:
Aloha. Good morning. This is Dr. Hartwell. I have an exciting guest from the UK this morning, a long way, and I was reading over her bio this morning and I had to give a giggle because I'm going to have to have her clarify when she talked about liking football, if she liked their version of football or our version of football, because we use entirely different balls for our football, even though we're very much into football here as well. This is Laura Russer Roose. Which way do you say that?

Laura Russ:
Russia?

Lisa Hartwell:
Russ? And I'm just going to read you her amazing bio because I think it just kind of encapsulates who she is. We met online, as do so many of our podcast guests with each other, and it's such an amazing way to connect with each other. And we had a little chat maybe a couple, few weeks ago and just said, hey, I would love to have you on my show because what she does is just kind of an amazing asset to not only my audience, but definitely, you know, the people she works with just really get to benefit from all of your different skills and such. And one of the things that we talked about is, isn't it interesting, is how what we're both kind of doing the same thing, but with myself, you know, with my folks having high functioning anxiety, what you do as far as goal setting and such, it really is a problem, um, if it's a barrier. And so we're going to talk about that with you folks today, give you some tips and tricks and some ideas about how to manage yourself in the context of setting goals and especially if you have high functioning anxiety.

Laura Russ:
What?

Lisa Hartwell:
We can help you with that. So let me just take a moment here and read your bio. I'm going to move her face over to the side so I can see my paper here. So Laura is a positive psychologist and certified business strategist whose career has covered a range of project and people management roles across diverse industries where she has developed her ability to lead, inspire and drive success. Recognized as a, quote, inspirational leader of the year for six years in her corporate role, she has worked with major clients such as H and M and has managed collaborations with brands such as Netflix. We all love Netflix. She has a business studies degree and a postgraduate in positive psychology and coaching psychology, along with specialized training with Robbins Maddens. I suppose you say that academy and that strategy company, and we both have been through the same certified business strategist course with Lisa Johnson's company over at you in the UK.

Lisa Hartwell:
And it's just a really fabulous skill set that we have both walked away with with helping business owners be better strategists in their business, basically. Laura also has a strong desire to make a real difference in the lives of those less fortunate and her true passion lies in empowering individuals both in business and guiding those in underserved communities to realize their full potential and live their best lives away from business. Laura loves to travel. She's also a big football fan and has two sons, just 16 months apart and born in COVID lockdown, which we talked about previously in our conversation. And I happen to think she's a bit of a rock star in that world. So thank you very much. Yeah, so that's the kind of the formal bio I would love if you would kind of share who is Laura and what you do, sort of in your more personal way, and let's just start chatting and see where this goes today.

Laura Russ:
Yeah, perfect. So just to clarify that it's soccer that I'm into, not football. American football.

Lisa Hartwell:
Not american football. Right. No touchdowns, only goal.

Laura Russ:
Although my dad and my brother are big into the NFL, so.

Lisa Hartwell:
Yeah. Well, I think we learned so much of it with Ted Lasso. I think all of us got hooked on the whole Ted Lasso series and the epitome of what it means to pluck out an american and plop them into the UK and what football really means over there. So what an amazing lessons that show has in business and in sports and in team and in goal setting, all of that. Right. And anxiety for that matter, because he had panic attacks later on. Right. So amazing.

Lisa Hartwell:
Yeah. So tell us, tell us more kind of more in depth of what you do versus the overarching piece of goal setting.

Laura Russ:
Yeah. So in terms of what I do here today is I work with business owners who perhaps are not where they want to be in business. They're not hitting the revenue levels of flattered or something's just not going the way they want it to go. So I work with them to look through their business, see where the gaps are. And what I found is a lot of the time, in addition to them perhaps not having some solid foundations, they don't actually know what they want to achieve in their business. So it's the goal setting that is the solid foundation that is needed to know where they want to end up. So I help them set clear goals with time frames that they want to achieve them in. And we break it down step by step so that it doesn't feel quite as over.

Laura Russ:
So we look at what they need to do monthly or weekly or daily to achieve those goals.

Lisa Hartwell:
Tell us a little bit about your background and how you ended up in this niche. I would call it a bit of a niche. As far as goal setting, how did you get to this point?

Laura Russ:
So in my corporate role, I actually have some experience of goal setting there. And that's where I first got a certificate as a coach, because I coach people within my corporate role and we set goals in that environment. So it was something that when I started out on my own in my own business, I already was quite familiar with having done it in a corporate setting. It was identified quite quickly that people were running these amazing businesses and maybe had got to where they were in their business without really knowing how they'd got there. Like they'd just set up a business and they'd been winging it for a year or two and they'd done pretty well, but then they couldn't get to where they wanted to be because they didn't actually really know where that was.

Lisa Hartwell:
Yeah, exactly. You got to know where you're going before you even supposedly get on the path. Although I certainly have always run my business a bit organically, then that works. When you're a sole proprietor, when you have a team and you start to expand and grow, your business doesn't work anymore because you're accountable to so many more people. So I can, I can see how that pivot has to happen along the way. If you're not ready for it and you don't have systems in place, then you might need some help strategizing with that. Yeah. What would you say is one of the biggest pieces of what gets people stuck when it comes to making goals?

Laura Russ:
I think people, perhaps they don't take the time to sit down and really think, what is it that I want? They might just off the cuff think, oh, I want a big house. I want a mansion. But do they really want that? Is that what is really driving them to get out of bed every day and work on the business? Or is that what they think that they should want? Because it's what their friends or their family want. So to sit down and think about what success looks like for them. So, for example, for me, I want to be in a position where I only work school hours so that when my children come home from school, I'm not working, and I want to take them on holiday every school holiday. Those are the things that I want to get, and then I have to break that down. So, okay, so if I want to do that, how much do I need to earn to enable me to have that sort of lifestyle? How many clients do I need to work with? So then I need to get myself out there more, so more people know about me, and I break those numbers down so that we can. I can achieve those.

Laura Russ:
There's more to it than that. Like, there's other things that people want to achieve. It might be something that you want to buy. It might be the type of person that you want to become, a skill that you want to learn or you want to do more charity work, things like that. Those sorts of goals that you want for yourself and always think about, yeah, it's so interesting.

Lisa Hartwell:
I think there's two levels, isn't there? There's the overarching goal that's kind of associated with the feeling with the goal. And then there's the part, the pragmatic part of goals, which is, my husband calls it with our, well, he'll be 14 tomorrow, our 14 year old. He calls it a work back schedule. So with every single assignment that is due or project, he's in scouts as well, so they have, you know, um, big goals that they have to make, but in order to get there, they have to do some sort of achieve achievements along the way. So he calls it a work back schedule. So if you want to be here, what do you have to do? Working backwards, and then where are you going to start? And I think there's, it kind of just different philosophies work for different people on how their brains work, and some people can't do that. Some people say, no, I just need to start here and then you tell me the next steps going forward. Some people can't reverse engineer, so I think it's an interesting idea to ground it in the feeling associated with the goal.

Lisa Hartwell:
So you can, I always use the term anchor. You can tend to anchor yourself and always keep your eye on the horizon, on where you're navigating your ship towards knowing full well that you got a paddle in order to get there, you know, or get there.

Laura Russ:
That's a really good way to keep yourself motivated. So if people use visualization as a technique to help them with their success, visualizing being in that moment when you've achieved your goal and sitting in that like this. I think it's Michael Phelps, the Olympic swimmer. He uses visualization to visualize each of his races, and he's apparently done that since he was about eleven. Not only visualizes winning the race, it visualizes overcoming obstacles that might come up and how he will handle that. It's the same for any goals. Like if you can sit and visualize yourself in that goal and feel what it will feel like to already have it, then you can use that to keep you motivated to keep going.

Lisa Hartwell:
Yeah, no, I love that. I think it's such a, again, the personalization of it, knowing what works for you so you know what you can replicate every single time when you're expanding on your goals the next time. Right. Before we kind of dig into some really concrete ideas for our listeners, let's talk about the notion and what your ideas are for. When your brain says, no, I'm comfortable here, that makes me concerned or worried for you, because my job as a brain is to take care of you. And if you want to take me out of my, your comfort zone, I'm not going to let you do that. And that's what anxiety does. Right? And so in business it's tough because, you know, especially there are so many expected pivots generally that have to happen.

Lisa Hartwell:
How have you navigated with seeing that in your clients? Because you also have the psychology background. What have you seen on how high functioning anxiety in folks? Because it's not anxiety, that is a daily thing. It's really only, typically, only when they have to pivot is when they go, ah, I don't know if I can do this or should do this. What have you seen that gets people stuck when you say, oh my gosh, this is an anxiety thing. This isn't necessarily a goal setting problem.

Laura Russ:
Yeah. So people can feel anxious when it's a fear of the unknown, isn't it? Some of the time. And they, like you say, it's your brain keeping you safe. So just taking yourself out of it for a second and thinking, like, what is just the next step that I need to take that one step to move me towards where I need to go, rather than thinking, oh, I was going to New York and I'm now in LA, and thinking, it's a whole journey, just think of what is it that you need to do to get to Brooklyn? I don't know. I'm making this up because I'm not from America.

Lisa Hartwell:
Yeah.

Laura Russ:
What is that next single step on that journey so it doesn't feel so overwhelming and it's not too much of a diversion from the unknown. So just, it's like taking that concrete next step and then thinking, what's the next step? That wasn't so scary, and thinking it better step by step rather than as a whole.

Lisa Hartwell:
I love that you're making me think of a client that I'm seeing currently, which is, he came to me for insomnia, couldn't sleep. So it doesn't take, when you follow the protocol, it doesn't take that long to get people back on track. So maybe after four or six weeks, he did well, but he wanted to start working on his social anxiety, which I didn't really dig into too much because he came to me for insomnia. But he's like, no, actually, I'm going to get my real estate license. And this is kind of a problem because I'm not to talk to people. And I said, oh, this is a good point. Maybe we should work on that. And so we kind of come up with a plan and an intervention plan for him to, you know, to work through this.

Lisa Hartwell:
And the beauty of coaching is you get to have folks come back to you with data every single week and say, oh, gosh, we need to pivot. That didn't work so well. And I had him marching out and kind of practicing talking to people and strangers and felt very awkward with it. And then I realized this last week, the steps that he was doing were too big. And we really, we did, we narrowed it down so far that I wanted him to stay in his car until he was no longer anxious, as opposed to going ahead, going in the store, trying to pretend to have a conversation with somebody in the store. And I said, no, we're not trying to activate your anxiety. We're supposed to partner with it. So let's.

Lisa Hartwell:
Let's do some work in the car before you even get out of the car to go in the store to practice. And so I think that's that ability as a coach to be able to see when someone needs to pivot, when it's actually anxiety that's interfering with the goal setting of what your very next step is. And that could not be. And that's something that is going to impair you in your ability to have a profitable, basically a profitable business or even get started in business, if that's what, in his case, to even just get started when you have this anxiety saying, oh, no, that is way too scary to talk to people, and when that's essentially going to be your job, that you have to talk to people.

Laura Russ:
When you have that type of experience. Another that I found is a great tool that will definitely feel uncomfortable for people at first is to have affirmations or mantras that you say to yourself daily about the type of person that you are. So if it was your client, you might say, I'm a confident speaker. I can go out and engage with people. I'm a strong communicator. And it will definitely feel uncomfortable because your subconscious mind doesn't believe that to start with. But the more you tell it that, the more it will begin to be the norm and feel more comfortable, and your subconscious mind will absorb that as the truth. It's really easy to say negative things to yourself.

Lisa Hartwell:
Right.

Laura Russ:
But it doesn't necessarily say, feel as comfortable to say positive things to yourself.

Lisa Hartwell:
Yes. No, I'm laughing because it took us about a half an hour to get to that. It took us about a half an hour to say, wow. Wow. You were actually saying that to yourself.

Laura Russ:
Wow.

Lisa Hartwell:
Would you ever say that to your best friend? You would never say that to your best friend. Let's not say that to yourself. You know, it's just such a, that that whole negative ticker tape, I call it, that is always running in the background is so powerful and it's so powerful that it stops us in our tracks not to do really to reach our goals, which is the irony.

Laura Russ:
Once you're aware of it.

Lisa Hartwell:
Yeah.

Laura Russ:
Once you're aware of it, you can do something about it. You can challenge what you say to yourself.

Lisa Hartwell:
That's right. It's pretty. It's pretty amazing. I always feel immensely blessed and honored that people, I get to witness this change in folks when they have this aha. Of what's been going on behind the scenes, you know, that they're that you've kind of illuminated. Well, let's dig into it. Let's, let's, let's get down. You've got some really great, uh, three talking points that I kind of wanted to.

Lisa Hartwell:
That we talked about before when we met that I would just love if you would share with the listeners, because I think you. It really encapsulates the simplicity. And yet when you have the simplicity, at least it grounds you in, anchors you in a direction to go. And then, of course, having the coaching piece helps you as an individual individualize it for you. But maybe just dig into it. And let's talk about the three steps and three tips that you came up with, folks.

Laura Russ:
Yeah, so, once you've figured out what it is that you want, and I've got a bit of an exercise towards the end where I'll tell people what they can do to help figure that out if they don't already know. But once you do know what you want, write it down. I can't stress how important it is to write your goals down, because taking the action of putting them onto paper makes it a physical thing in the world. It's not just an idea in your head. It's proven that it increases your chance of achieving your goals if you're writing down. In fact, there was a Harvard MBA program in 1979, and it did a study where it asked graduate students, have you set clear written goals for your future and made plans for how you're going to achieve them? Only 3% of the participants had written goals and a plan. 13% had goals but they weren't in writing. They were just in the head, and 84% had no goals whatsoever.

Laura Russ:
Ten years later, those same. The same group was interviewed again, and the 13% of the class who had goals but they weren't written down were earning twice the amount as the 84% with no goals. The 3% who had goals that were written down with a plan, on average, were earning ten times as much as the other 97% of the class combined.

Lisa Hartwell:
That's amazing.

Laura Russ:
It's really, really important to get those goals written down. And then once you've got that. Secondly, keep them visible, whether that on a board, in your kitchen, on a post it, notes stuck to your bathroom mirror so you see it when you're brushing your teeth in the morning, wherever works for you, stuck to your screen or your laptop, whatever it might be, so that you can keep it in, in your mind. Once you've written a goal down, it activates an area of your brain called the reticular activating system. What that is is it's like a filter in your brain that filters out what you do and don't need to see. So if you imagine you've ever been thinking about buying a new car, and then all of a sudden you see that model of car everywhere, you never noticed it before, but all of a sudden you see it everywhere. And that's because before, it wasn't relevant to you. So your reticular activating system just filtered it out because you didn't need to notice it.

Laura Russ:
But now, because it is something that's relevant to you, you see it everywhere. Could be the same with anything. I remember when I was looking for a pram for the kids, the model that I got was everywhere. And I've spoken to somebody else who had that exact same thing and weirdly, with the same brand, and I'd never noticed it before because looking at prams wasn't relevant to me.

Lisa Hartwell:
Yeah.

Laura Russ:
So, yeah, write them down, keep them, and then create a plan for how you're going to achieve them. So work backwards if you're able to. I know that's not necessarily going to be applicable to everybody, but write down what you need to do monthly, weekly, daily to achieve that goal. And it might be different for everybody, but you'll be able to at least make some progress towards it. And if you can't work backwards, as we said earlier, what is that next one little step that you need to take to move you in that right direction and just take that and then reevaluate? And take that and then reevaluate. One thing that I find works for me is using time blocking to work.

Lisa Hartwell:
On love time blocking.

Laura Russ:
Yeah. So if I know that I need to do x to achieve my goal and I need to do it for so many hours a week, I just plan that in so that I know that it's in my schedule for the week to get done. I'm sure it is. If nobody's familiar with what time blocking is, I'm sure if you just YouTube it, you'll get loads of.

Lisa Hartwell:
Yeah, yeah, yeah. Sometimes I'll call it chunking. I just call it as a skill set. Just chunking your time. Yeah, I definitely. I have a whole episode and one I don't. I'd have to go look at the number, but I did a whole episode on blocking and chunking your time. I chunk my podcasts.

Lisa Hartwell:
I'll come in here once a month and record, you know, come up with the topics that people are interested in and ones that I've researched and, and I sit in here and record for, you know, maybe an hour or two, and then I have someone who helps me with the tech side of it. But it's, it's the only way it gets accomplished with everything that I have on my plate as well. You know, that's kind of what we do when we have families and jobs and businesses and such. It's one of those skill sets that allows your goals to come into fruition as an actual skill set. Write them down, keep them visible and create a plan. Love those three steps. Yeah. So I know you had something special kind of plan that you pulled together.

Lisa Hartwell:
Let's kind of, let's bookend this, this show today with something that you wanted to give my listeners and your listeners to share, that I'm so excited for you to share this with.

Laura Russ:
This is actually, it's one of my favorite goal setting exercises. And, yeah, came across it was by Jim Rohn. And it's, if you give yourself 30, 60 minutes, whatever you can spare, and sit down and think about what is it that you want to achieve, like nothing is off the cards. Don't consider how you're going to do it. Don't think, oh, well, I can't do that. Just think about in the next ten years, what is it that you want to achieve? Write down everything. Who do you want to be? What do you want to earn? What do you want to buy? Houses, cars, jewellery, a private island, a private jet, whatever it be, it could be something, right? It could just be a family holiday or paying off your debts, whatever those goals are. What skills do you want to learn? Do you want to learn a musical instrument? Do you want to play a sport or learn a new skill for your business? Anything you can think of.

Laura Russ:
But I want people to make sure that they've got about 50 goals and get them written down. And once you've got your list, go back through them. And I want you to write down one, three, five or ten next to each goal. And that's whether it's something that you can think, you think you can achieve in the next twelve months, three years, five years or ten plus years. And once you've got that list in, how long you think it'll take to achieve, I want you to then pick the top three goals from the one year list, three year list, five year list and ten year list. And then these are your priority goals. And if you're not sure which ones are your priority, I want you to make a decision in 30 seconds. Really, just if somebody asks you, the question you had to decide, which one are you picking? Go with that and give yourself some urgency that you have to just pick one, because your gut is probably right that you pick in a, in a panic.

Laura Russ:
So then once you've got those, I want you to think about how the, how. So even if three from each section might be overwhelming for some people, and that might be like two. So strip that down to whichever primary goal is that you want to work on or however many feel comfortable for you and work on that plan. So if it's a goal that you want to achieve in three years, it might be that you want to pay off all your debts. How much do you need to pay off a month over those three years? And how much do you need to earn to make those payments? So just plan exactly how you're going to achieve it, or at least get as near to it as you can. Because depending on the goal, being 80% of the way, there surely is better than still being. Not thinking about it.

Lisa Hartwell:
Yeah, exactly. Yeah.

Laura Russ:
And make sure that you keep those visible wherever it might be, even if it's in your planner or have a reminder on your phone, or make it your wallpaper so that you can keep it at the forefront of your mind.

Lisa Hartwell:
Oh, I love that. Yeah.

Laura Russ:
Use it every day to drive you to keep going. So you know what that goal is. You see it, like, if you're thinking you can't do this, it's if your anxiety is in your way, remind yourself of what the goal is, but think about why you want it as well. Like, why do you want that goal? Like, do you want to create an amazing life for your children? Like, what is it that is driving you, like, to achieve that? What does it mean to you?

Lisa Hartwell:
Yeah, one thing I would add to that, you know, one of my values is fun and keeping things light and easy. And especially with folks with, working with anxiety for all these years is introducing color into that process. And a lot of times I'll have my folks just go out and buy different color post its, and each one of those colors represents your number system, and it just makes it fun. Or a lot of my folks like, using gel pens. Gel pens is a thing now. It's a different color, gel pens. And so just sort of incorporating the, you know, the, the trigger in the brain, the right side of the brain, helping your left side of the brain, which is a little bit more concrete and language oriented. So, you know, anything you can do to incorporate the other side of your brain, you have the double the chances of actually achieving your goals when you do that, just in a.

Lisa Hartwell:
In a neuroscience perspective. So I love the idea of, you know, doing these steps so they can be tangible and get you to your bigger goal. It's fun to dream. It's fun to dream, and it's also fun to be real at the same time.

Laura Russ:
Yeah, 100%. And, yeah, think about the goal that's going to have the biggest impact on your life. Like, yeah, owning a private jet ain't really gonna. Unless you've got the lifestyle that goes with it.

Lisa Hartwell:
Yeah, yeah, yeah. Exactly.

Laura Russ:
Isn't going to be a big impact on your life, but paying off your debt may well be, or having the time with your children when they're not at school. Those are the things to me, that would have the biggest impact on my life.

Lisa Hartwell:
100%. Yeah, 100%. Just even something as simple as incorporating weekly self care, that might be a tangible goal that isn't associated with money. It just might be something that you do as a walking goal or, you know, you're going to drink eight glasses of water or six glasses or whatever you work yourself up to. It's something tangible that doesn't. Isn't associated with a money goal, but it will impact your business because it's taking care of yourself.

Laura Russ:
Yeah. One thing I actually like to do is I like to try and combine goals where possible. So in, I want to make sure I get 10,000 steps a day, but I also like to listen to as many audiobooks as I can, so. And go out walking while listening to an audiobook so that I can do both at the same time. So increase my knowledge and my skills and get my steps in at the same time.

Lisa Hartwell:
Combine your goals? Yeah, absolutely. Oh, I love this. This has been just so amazing. I was wondering if you could share with folks what's the best way to get a hold of you, and if there's any other things that you have to offer the listeners, where can they go? And that sort of thing. I'll have everything in the show notes, but maybe if you could just verbally share with folks how to get in.

Laura Russ:
Touch with you so people can find me on Instagram. So that's instagram.com/laurarussstrategist

And I also have a free gift for all of the listeners. I have compiled a shortened version of what is in the ten of the best business books available. So it's a two minute takeaway for each book. It includes a summary of what you can find inside and actions that you can implement today. So if you struggle with time to do reading, which you know, you should do then. This is a great tool for you to see what's inside and whether it's something that you actually wanted to go and get the full book.  https://lauraruss.co.uk/twominutetakeaways

Lisa Hartwell:
Yeah, I actually downloaded that. It's. It's a very handy tool to summarize. Like you said, it's a shortcut. I love Cliff notes. I got through many, many grad school classes on Cliff notes. It's enough to get you going. Yeah.

Lisa Hartwell:
That's beautiful. Thank you. Well, this has been amazing. Just so lovely to meet you across the pond. Hopefully you'll make it to Hawaii someday. I know we'll make it to the UK again one day. You guys have a fabulous life over there as well. But my listeners, if you have any questions, reach out to Laura www,lauraruss.co.uk and I will hopefully stay in touch and see you again.

Lisa Hartwell:
Aloha.

Laura Russ:
That's been amazing. Thank you very much.

Lisa Hartwell:
Okay, that's a wrap for this week. The anxiety ease podcast is produced by myself and the music is provided by Pixabay. For more episodes or to get in touch anytime, you can visit my website, drlisahartwell.com. and if you do like the show, please leave us a review on iTunes. It really helps us out a lot. Also, if you want to see where you fall in the continuum of your high functioning anxiety, head on over to the link that's found in the show notes hartwellanxietyassessment.com.