The N.E.S.T.S.S.S Framework for Self-Care with Sascha Kowalenko

This episode is an honest conversation with Dr. Sascha Kowalenko, a clinical psychologist and entrepreneurial coach, who helps entrepreneurs navigate the emotional highs and lows of running a business. We explore the challenges of entrepreneurship, particularly when doubt, fear, and burnout creep in.

Together, we break down how to navigate these emotional waves using intentionality, self-awareness, and actionable strategies, including Sascha’s N.E.S.T.S.S.S Framework (Nutrition, Exercise, Sleep, Time for self/others, Support, Cyclical awareness, and Seasons of life). It’s a heartfelt conversation about embracing humanity in the entrepreneurial journey, building resilience, and taking radical responsibility for your growth—all with compassion.

Five Game-Changing Action Steps

1. Lead with Self-Compassion: When facing tough times, place a hand on your heart, acknowledge your feelings, and remind yourself that it’s okay to be where you are.
2. Optimize Your Foundations: Regularly assess your N.E.S.T.S.S.S. foundation: nutrition, exercise, sleep, time, support, cycle, and seasons; and address the areas that need care. Your habits fuel resilience.
3. Change Your State to Change Your Perspective: Movement like walking or simple breathing exercises can reset your brain, helping you respond to challenges instead of reacting to them.
4. Audit Your Alignment: Regularly ask yourself if your life and business are aligned with your values and purpose. If not, make small adjustments to bring them back on track.
5. Own the Driver’s Seat with Grace: Take radical responsibility for your life while giving yourself compassion for the challenges you’ve faced. Progress is built one intentional step at a time.

Follow Dr. Sascha on Instagram (@dr.sascha.k) for more profound insights into mental wellness and entrepreneurship.

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What do we talk about in this episode?

00:00 Introduction to the Journey of Entrepreneurship
00:16 Meet Sascha: The Mindset Queen
00:39 Daily Habits for Harmony
00:54 Connecting with Your Mission
01:24 Building Resilience Through Episodic Memory
01:34 Feelings Get to Ride, Not Drive
02:20 Navigating Doubt and Fear in Entrepreneurship
02:35 The Power of Perspective
03:56 Authenticity and Vulnerability
07:46 The Importance of Community
30:30 Taking Control of Your Well-being
31:08 The Power of Movement and Neurochemicals
32:22 Balancing the Brain for Optimal Performance
33:47 Zooming Out for Perspective
35:51 Reevaluating Your Business and Life
38:32 Aligning Business with Personal Design
39:34 Understanding Neurodiversity in Entrepreneurship
41:08 The Importance of Self-Acceptance
41:39 Reconnecting with Your Mission and Values
42:46 Small Steps to Big Changes
45:55 The Role of Emotional Regulation
48:33 Knowing Yourself Deeply
50:41 The Impact of Early Life Experiences
53:27 Embracing Your Unique Brain Design
01:07:02 Aligning Life with Values
01:13:38 Proactive vs. Reactive Approaches
01:17:28 Radical Responsibility and Self-Compassion