Scarcity Mindset: The Mindset of Not Enoughness

In this episode, I want to dive deep into one of the most overlooked patterns that keeps us stuck in stress, cravings, and self-sabotage: the scarcity mindset.

I’ll help you understand how fear, stress, and the feeling of “not enough” shows up in every area of your life — your money, time, energy, body, health, and relationships — and why awareness is the first step toward breaking cycles of emotional eating and unwanted habits.

1. What Scarcity Really Means

Scarcity is more than money. It’s that “not enoughness” that creeps into our thoughts and decisions. I often see it in myself and my clients as:

• Not enough time, not enough money, not enough worthiness

• Doing things for everyone else but not for yourself

• The inner critic telling you you’re not thin enough, smart enough, or good enough

Scarcity is linked to being in protection mode, where your nervous system is constantly scanning for threats and lack.

2. Fear is the Root of Scarcity

I want you to know — fear isn’t bad. It’s your brain’s signal to guide you toward filling a perceived lack. But when we ignore or numb fear (with food, distraction, or avoidance), we get stuck in a loop of stress and self-sabotage.

Here’s what I notice:

• Fear, stress, worry, shame, and doubt all come from scarcity

• Emotions are here to give us messages, not punish us

• We have four primary emotions: fear, anger, sadness, and joy — everything else is a combination

3. Hormonal Consequences: Cortisol and Insulin

I want to explain why first-order thinking happens and why cravings hijack us:

• Cortisol: Released when we feel fear or stress. It drives impulsive decisions and hijacks our self-control

• Insulin: Our storage hormone. It stores energy and suppresses fat release — especially triggered by stress eating, refined carbs, and late-night snacks

Understanding how these two hormones interact with fear and scarcity helps explain why cravings, overeating, and stalled fat loss happen — even when we know better.

4. From Awareness to Action

Here’s what I want you to do:

• Notice scarcity thoughts and fear triggers

• Stop numbing or avoiding uncomfortable emotions

• See fear as your guide pointing to opportunities and choices

• Practice second-order thinking: consider the consequences before acting

Key Takeaways

• Scarcity isn’t just about money — it’s a lens through which we see the world

• Fear is not your enemy; it’s a signal to guide decisions

• Stress eating and cravings are tied to cortisol and insulin

• Awareness and emotional regulation are your first step toward freedom

Journal Prompts

1. Where do I notice scarcity thoughts in my life right now?

2. How do I typically respond to fear or stress?

3. What habits do I use to numb uncomfortable emotions?

4. How might I create a moment of second-order thinking next time I feel a craving or stress?

5. What small actions can help me shift from protection mode to safety mode today?

Closing Message from Me

Scarcity and fear are not weaknesses — they are signals. When we understand our nervous system, our hormones, and our emotional patterns, we can replace self-sabotage with conscious choices and reclaim our sense of safety, freedom, and abundance.