In this episode of 5 Year You, Andrew and Catherine explore the importance of expressing emotions rather than suppressing them. The phrase Expression Not Depression highlights how keeping emotions bottled up can lead to stress, anxiety, and even physical health issues. They discuss their own experiences with emotional expression, the impact of unspoken feelings, and practical ways to release emotions in a healthy way. If you struggle with holding things in, avoiding confrontation, or feeling disconnected from your emotions, this episode is for you.

• Why Suppressing Emotions Hurts: How holding emotions in can manifest as anxiety, depression, or physical tension.
• Healthy Ways to Express Yourself: Techniques for releasing emotions through words, movement, creativity, and mindfulness.
• Overcoming the Fear of Confrontation: How to speak up without fear and navigate difficult conversations.
• How Trauma Gets Stored in the Body: Insights from The Body Keeps the Score and how unexpressed emotions affect physical health.
• The Science of Third-Person Self-Talk: How referring to yourself in the third person can help manage emotions more effectively.

1. Name Your Emotion: Simply acknowledging how you feel out loud or in writing can help release tension.
2. Use Third-Person Self-Talk: Saying, "Andrew is feeling frustrated right now" helps create emotional distance and makes emotions easier to manage.
3. Move Your Body: Exercise, stretching, or even dancing can help process emotions physically.
4. Journaling & Creative Expression: Writing, painting, or playing music can be an outlet for emotions that words can't always capture.
5. Practice Safe Conversations: Find a trusted friend, therapist, or support group to express yourself openly.

Catherine’s Aha Moments:

• "Keeping emotions bottled up doesn’t protect you—it weighs you down."
• "Tension builds when feelings go unspoken. The healthiest thing you can do is let them out."
• "You don’t need permission to feel your feelings—just allow them to exist."
• "Expressing your emotions isn’t just about you; it helps the people around you understand and support you."
• "Crying isn’t a weakness. It’s a natural, healthy way to release stress."

Andrew’s Aha Moments:

• "The body stores trauma in ways we don’t even realize—until we finally let it out."
• "Expressing yourself isn’t about getting attention—it’s about healing and releasing what no longer serves you."
• "You don’t have to share everything with everyone, but you do need a safe space to express yourself."
• "Using third-person self-talk—'Andrew is feeling stressed'—actually reduces emotional overwhelm."
• "We all need an outlet. Whether it’s talking, writing, or movement—expression is the key to peace."

• Andrew: Finding unexpected breakthroughs in The Secret Language of the Body and how it connects emotions to physical well-being.
• Catherine: Turning everyday annoyances (like household messes) into lighthearted humor using "the troll" technique with her kids.

In this final episode of the Five Year You coaching series, Andrew and Catherine explore the Significance layer—how you define success, impact, and the legacy you leave behind. While many people focus on external validation like wealth, job titles, and material achievements, true significance comes from within. They help listeners shift their mindset from outside-in living (chasing approval, status, and possessions) to inside-out living (aligning with personal values and making a meaningful difference).

If you've ever wondered what truly matters in the long run, this episode will guide you in defining your legacy beyond career milestones and material success.

• Inside-Out vs. Outside-In Living: Why true significance comes from how you impact others, not just what you achieve.
• Breaking Free from the Checklist Life: How to stop measuring your worth by outdated societal standards.
• Defining Your Legacy: What do you want to be remembered for? How do you want to make people feel?
• The Subtle Impact of Small Actions: Why legacy isn’t always about grand gestures but about everyday kindness and influence.
• Honoring Your Authentic Self: How living in alignment with your true values naturally creates a meaningful impact.

1. Redefine Success: Journal about what success means to you beyond job titles and possessions.
2. Identify Your Core Impact: Ask yourself, How do I want to make others feel when I interact with them?
3. Simplify Your Legacy Goals: What small, consistent actions can you take today to leave a positive mark?
4. Release External Pressure: Let go of societal expectations and focus on how you feel, not just what you accomplish.
5. Embrace Small Wins: Legacy isn't just about major achievements—it’s also about everyday acts of kindness and purpose.

• "Success is no longer about checking boxes; it’s about making a difference."
• "Your legacy isn’t about what you achieve—it’s about how you make people feel."
• "Living authentically is the best way to ensure your impact is meaningful."
• "No one’s handing out a ‘legacy medal’—your impact is in the small, everyday moments."
• "You are already worthy—your legacy starts with believing that."

• "Your purpose isn’t something you find—it’s something you create every day."
• "True fulfillment comes from inside-out living, not from chasing status symbols."
• "The person missing in your life is you—stop living to impress others and start honoring yourself."
• "Your biggest impact might come from something you do today that you don’t even realize."
• "You get to decide what ‘enough’ looks like—once you do, you’ll start living on your own terms."

• Andrew: Feeling grateful for the privilege of helping others find clarity and purpose.
• Catherine: Recognizing how even small encouragement can shift someone’s mindset and confidence.

• The Rules Are Fake (Podcast Episode) – Questioning societal expectations and creating your own path.

Episode Overview:

In this fourth installment of the Five Year You coaching series, Andrew and Catherine dive into Substance—how you spend your life. This layer of life encompasses your financial, occupational, recreational, and lifestyle choices, all of which determine your long-term happiness and well-being.

They help listeners rethink their relationship with money, time, and purpose, shifting from external expectations to living from the inside out.

If you’ve ever felt trapped by your career, financial obligations, or the need to keep up with societal norms, this episode will help you redefine what truly matters.

• Lifestyle Design: How to build a life that reflects your values, not just society’s expectations.
• Financial Clarity: Redefining what "enough" means for you to create financial peace and flexibility.
• Recreation and Joy: Making intentional choices about how you spend your free time.
• Rethinking Work: Aligning your occupation with the lifestyle you actually want.
• Breaking Free from the Checklist Life: Letting go of unnecessary obligations and focusing on what truly brings fulfillment.

1. Define "Enough" for Yourself: Journal about what enough looks like for your finances, career, and lifestyle.
2. Audit Your Spending: Look at where your money goes—does it align with what actually makes you happy?
3. Prioritize Your Time: Think about how much time you dedicate to recreation versus work—does it feel balanced?
4. Identify Energy Drains: What parts of your life feel forced or inauthentic? Start making small shifts away from them.
5. Experiment with Change: If your job, home, or lifestyle isn't serving you, start exploring small steps toward change.

Catherine’s Aha Moments:

• "Less is more—cutting my monthly spending in half gave me more peace than I ever imagined."
• "What do you actually want? Not what society says you should want."
• "You can work less, spend less, and still have more—more freedom, more time, and more joy."
• "The rules of life are fake—you get to rewrite them."
• "If you’re tired and overwhelmed, it’s time to reassess your commitments."

Andrew’s Aha Moments:

• "Most people spend their time chasing money, but few ever ask, 'What’s enough for me?'"
• "You can’t build a meaningful life by following someone else’s checklist."
• "If you’re constantly waiting for the weekend, it might be time to rethink how you spend your weekdays."
• "Your lifestyle should be designed around your happiness, not just your paycheck."
• "Success isn’t about climbing the ladder—it’s about making sure it’s leaning against the right wall."

• Andrew: Feeling more aligned with his lifestyle after downsizing and focusing on what truly matters.
• Catherine: Finding unexpected joy in simplifying life, reducing financial obligations, and prioritizing mental peace.

• The Rules Are Fake (Podcast Episode) – How to challenge societal norms and build a life on your own terms.