Are you feeling “anxious, frustrated, or “not enough” lately? 

Do you wake up wishing the day was over before it began?

For so many, mornings are the hardest. Instead of excitement, there’s anxiety. Rather than walking with confidence, you’re held back by the worry of what others might say. And without a supportive community, feeling connected can be tough to come by.

Now, what if your morning started with a sense of purpose, calm, and clarity? A day where you’re moving through the day without hesitation or fear of judgment. And one where you’re surrounded by people who make you feel accepted and seen.

This article shines a bright light on that course to freedom through the story of my friend, Military Veteran and Mindset Coach, Melanie Kasten. When she was six years old, a motorcycle accident took her life down a dramatic turn. It left her with a deep-rooted fear. Her dad’s protective nature further fueled this fear, making it a constant part of her life. 

But after saying “yes” to Natalie Clark‘s masterclass, she realized she no longer had to live in fear and decided to make a massive change.

Today, Mel has made it her mission to help others walk out of the shadows and into their authentic selves. She’s raising her three boys to live without fear, and she’s committed to inspiring others to do the same.  Her guidance, drawn from her struggles, offers a way forward for anyone ready to make a change.

“I was on this vicious cycle of body image dysmorphia. I didn’t feel loved or worthy, and my mind was constantly filled with negative thoughts. I told my husband, ‘Something’s got to change. I can’t keep doing this with three young kids and all the stresses of life.’ Deep down, I knew I wasn’t happy.”

Mel Kasten

Create a “Morning Mindset” Ritual

One of the most powerful shifts Mel shares is the impact of a solid morning routine.

If you start the day with calm and intention, it creates strength and positivity. In contrast, a stressed or anxious morning can lead to a day filled with doubt and negativity. 

Here are a few practices Mel recommends for building a positive mindset:

• Mindfulness Meditation: Spend a few quiet minutes breathing deeply and focusing on the present. This helps release any tension from yesterday and clear your mind for a new start.
• Set Daily Intentions: Take a moment to decide what you want to bring into the day. Setting an intention can be as simple as focusing on courage, kindness, or authenticity.
• Gratitude Practice: Think of three things you’re thankful for. This quick exercise rewires your mind to focus on abundance rather than fear.
• Positive Affirmations: Speak words of encouragement to yourself, like “I am enough,” or “I am ready to embrace today.” Repeating these affirmations can quiet negative self-talk.
• Sunrise Alarm Clock for a Gentle Wake-Up: Mel suggests a sunrise clock, which simulates natural light. It also helps you wake up peacefully, rather than to a loud alarm.  

Mel makes it a non-negotiable to wake up before her kids. Her morning starts with writing what she’s grateful for. Then, she sets her intentions for the day. Over time, she began focusing on one thing at a time to avoid the distractions of her busy mind.

Turn Fear into an Ally

Fear can become fuel. Instead of seeing it as a block, treat it as a motivator, helping you grow and push toward your goals. Mel’s approach to fear is to listen and use it as a guide. 

Here are a few steps you can take to build mental toughness and shift fear into a force for growth:

• Take a tiny risk daily: Whether it’s speaking up in a meeting or sharing a creative idea with friends, start showing up more fully. Each small risk helps you build the courage to be your true self.
• Reset fear-based thoughts: When you catch yourself thinking, “What if I can’t do this?” shift to, “What if this leads to something great?” Practicing these simple reframes builds mental strength and hopefulness.
• Practice mindful breathing: When fear or anxiety creeps up, pause for a few deep breaths. Slow, intentional breathing can calm your mind.

Mark and I were on a walk recently talking about this exact topic: our thoughts become things and our focus goes where energy flows, so it’s really important to be mindful of the reality we desire.

Here’s the thing: when we obsess over what could go wrong, we’re handing over our power to situations or people that don’t even exist yet. This is where energy work comes into play. When you focus on gratitude, abundance, and the best possible outcomes, you start rewiring your mind. You stop wasting energy on things that may never happen and start creating space for what could go right.

Overcoming Self-Sabotage

Mel sees self-sabotage as a gentle nudge to getting closer to her real people, passions, and purpose. When you find yourself doing negative self-talk, adjust your perspective to gratitude and self-acceptance. This mindset change builds determination and a strong sense of inner worth.

Here’s how you can start overcoming self-sabotage:

• Pause and reflect: Take a moment to understand why this rejection might feel personal. Ask yourself, “Is there a lesson here?” or “What else might be waiting for me?”
• Shift your inner dialogue: Move away from “Why didn’t they accept me?” and toward “Where can I find the people or situations that will?” This small change can start building self-acceptance.
• Remember it’s about alignment: Not everyone will see things as you do. Rejection can help refine who you surround yourself with, leading you closer to those who resonate with your energy.

Finding the courage to accept your authentic self takes practice.

Here are a few books that Mel and I recommend for those ready to expand their knowledge:

• From Fear to Freedom: Understand Mel’s journey to breaking free from fear-based living.
• Twelve Hours’ Sleep by Twelve Weeks Old: Create lasting habits and achieve your goals over a manageable period.
• The Go-Giver: Learn how to live a life of abundance and generosity. 

Conclusion

The transition from fear to freedom to joy is one of personal growth and intentional change. By modifying our thoughts, we can improve our lives. Start small, develop gratitude and purpose, and turn fear into your greatest driver.

Resource

Want to make your home a haven of wellness? My free home wellness checklist walks you through every step to create a calm, balanced space you’ll love coming home to.

Check the Book – From Fear to Freedom by Mel Kasten

Melanie Kasten Bio:

Melanie is on a mission to inspire the world to elevate your life and live authentically.

As a mom of 3 boys, a military veteran, and a loving wife to Jason, she has been on a self-discovery path for the last 4 years and has smashed through limiting beliefs, negative thought patterns, grief, and becoming the best version of herself.

She has been a health and wellness coach for the last 17 years and found her love and passion in mindset coaching. When she’s not chasing her boys around or attending their sporting events, you can find her relaxing, grounding, and spending time with her family and friends. They love the outdoors, boating, fishing, and exploring.

Connect with Melanie Kasten:

• Website: melkasten.com
• Email: me*************@gm***.com
• Facebook: @EmpoweredWellness3