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Spiraling with Katie Dalebout and Serena Wolf — Health & Fitness
Spiraling with Katie Dalebout and Serena Wolf

Spiraling is an “optimistic” anxiety podcast. Co-hosts Katie Dalebout and Serena Wolf have candid conversations about how anxiety affects their lives and share how they’re managing it. In each episode, two anxious friends share what they’re spiraling about that week—from awkward interactions to business decisions and how to treat an unfortunate chest zit—followed by a deep-dive into different facets of anxiety and anxiety management. Filled with heart, insight, and an appropriate amount of profanity, this podcast is a love letter to anyone struggling with anxiety, reminding them that they are not alone, they are not weird or damaged, and they don’t owe anyone an explanation for their mental health.

Latest Episodes:

Episode 9- Stilll Social Media Spiraling... Mar 12, 2024

Turns out, we still occasionally spiral about social media, so yet again this year we made an annual social media episode. In it we discuss an our individual relationship to it, how that’s evolved, how we use it socially, for work, for connection, for comparing and disappearing, and how we're managing our anxiety that comes up around it. We talk about both using it as a consumer and from the creating, contributing, and sharing perspective so regardless of how you use it we hope this conversation makes you feel less alone, or is interesting, or entertaining. Would love to how social media impacts your anxiety...let us know on social media!

We will be back with one final episode of the season, Q + A. So submit your Qs to us either on social media or

Find Katie on the Substack | Instagram | Let It Out Podcast
Work with Katie: spots available in my 1-on-1 consulting: more info here or email me (katie@letitouttt.com)
Sign up for Serena's cooking classes
Find Serena on the Web | Instagram
Is this the year you want to finally start a podcast? I can help! Use the podcast course: The Podcast Kit is 50% off for Spiraling listeners with code: SPIRALING Or for all of Katie's personal growing workshops: Let It Out kits

Episode 8 - Year In Review 2023 Jan 17, 2024

Our annual episode where we reflect on the year that just ended and unpack our recurring spirals, highs, and themes of 2023. We talked about the areas where we changed, where we stayed the same, what we're proud of, and what we learned from it all in 2023. Happy New Year!

Sign up for Serena's cooking classes

Find Serena on the Web | Instagram

Find Katie on the Substack | Instagram | Let It Out Podcast

Work with Katie: spots available in my 1-on-1 consulting: more info here or email me (katie@letitouttt.com)

Is this the year you want to finally start a podcast? I can help! Use the podcast course: The Podcast Kit is 50% off for Spiraling listeners with code: SPIRALING Or for all of Katie's personal growing workshops: Let It Out kits

More on how to set goals and reframe resolutions in the self-study reframe your resolutions journaling workshop

Episode 7 - 'Tis the Season to Spiral ...Again Dec 18, 2023

This week our annual holiday episode. The holidays are often a time for heightened emotions, obligations, perhaps travel, hosting, gifting, nostalgia, and general busyness--making them a season for anxiety to run high. So every year we debrief on our seasonal anxiety and the management tools, tips, and ideas that have helped us and hope will help us this year.
Happy Holidays!! Love, Katie and Serena

More on how to set goals and reframe resolutions in the self-study reframe your resolutions journaling workshop
Sign up for Serena's cooking classes
Find Serena on the Web | Instagram
Find Katie on the Substack | Instagram | Let It Out Podcast
Work with Katie: spots available in my 1-on-1 consulting: more info here or email me (katie@letitouttt.com)
Want to start a podcast this year? The how to podcast course: The Podcast Kit is 50% off for Spiraling listeners with code: SPIRALING or for all of Katie's personal growing workshops: Let It Out kits

Episode 6: Aging, Vanity, Bodies...Oh My! Nov 30, 2023

In this episode Katie and Serena discuss the emotional ups, downs, and spirals that come from getting older, experiencing physical pain, noticing our bodies changing in various ways. We get into seeing photos taken of ourselves, the gendered double standard of aging, vanity, beauty standards, other people’s perception of our appearance, wha helps us in navigating this recently. It’ a long one and we’re real vulnerable so let us know what you think!

More on how to set goals and reframe resolutions in the self-study reframe your resolutions journaling workshop
Sign up for Serena's cooking classes
Find Serena on the Web | Instagram
Find Katie on the Substack | Instagram | Let It Out Podcast
Work with Katie: spots available in my 1-on-1 consulting: more info here or email me (katie@letitouttt.com)
Want to start a podcast? Use the how to podcast course: The Podcast Kit is 50% off for Spiraling listeners with code: SPIRALING
or for all of Katie's personal growing workshops: Let It Out kits

Episode 5: Take a Break! Nov 08, 2023

In this episode Katie and Serena discuss the importance of rest. We discuss the benefits of taking breaks to improve our health, happiness, and productivity, while also touching on the surprising difficulty of committing to rest.

More on how to set goals and reframe resolutions in the self-study reframe your resolutions journaling workshop

Sign up for Serena's cooking classes
Find Serena on the Web | Instagram
Find Katie on the Substack | Instagram | Let It Out Podcast
Work with Katie: spots available in my 1-on-1 consulting: more info here or email me (katie@letitouttt.com)
Want to start a podcast? Use the how to podcast course: The Podcast Kit is 50% off for Spiraling listeners with code: SPIRALING
or for all of Katie's personal growing workshops: Let It Out kits

Episode 4: "No Regrets!" (PSYCH.) Oct 24, 2023

In this episode Katie and Serena discuss one of their biggest anxiety triggers: regret… We get into the overlapping angst of regret and guilt, discuss the lingering effects of regret, and touch on how we tend to navigate regret-induced anxiety with it ourselves and with those closest to us.

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-Sign up for Serena's cooking classes

-Work with Katie: a few spots open in the Creative Clinic: more info here or email me (katie@letitouttt.com)

-Want to start a podcast? The how to podcast workshop:The Podcast Kit is 50% off for Spiraling listeners with code: Spiraling

or for all of Katie's personal growing workshops: Let It Out kits

Episode 3: Move On as Quickly as Possible Oct 11, 2023

Move on as Quickly as Possible– In this episode Katie and Serena discuss the anxiety aftermath of a work mistake. We get into the complicated feelings surrounding disappointing oneself and coworkers, the propensity to over apologize, and tools to move forward more quickly and prevent similar errors in the future.

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-Sign up for Serena's cooking classes

-Work with Katie: a few spots open in the Creative Clinic: more info here or email me (katie@letitouttt.com)

-Want to start a podcast? The how to podcast workshop:The Podcast Kit is 50% off for Spiraling listeners with code: Spiraling
or for all of Katie's personal growing workshops: Let It Out kits

Episode 2: The Messy Middle Sep 26, 2023

This week we get into how stress and being “in process” affect anxiety. On feeling stagnant, losing your creative mojo, worrying about being behind, and how perspective is the ultimate reframe. Cheers to your next existential crisis! Let us know if you listened! : ) It's so great to be back

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-Sign up for Serena's cooking classes

-Want to start a podcast? The how to podcast workshop:The Podcast Kit is 50% off this month only code Spiraling

-Katie's personal growing workshops Let It Out kits

Season 5 (!!) Welcome back! Reintroduction Q & A! Sep 12, 2023

We're back,for our annual reintroduction episode, for season 5 (!!!). We do our traditional first episode of the season where we introduce ourselves by asking each other fun questions including an update on favorite drinks, a deep dive on snacks, what we'd be if we had to change careers today, biggest anxiety trigger, and the most important one: socks to bed, yes or no?

books mentioned:
Katie's rec: I Love Dick

Serena's rec: MaryJane

Last year's 2022 recs:
katie's rec last year: The Book of Laughter and Forgetting

Serena's Recs last year: The Idea of You and An Absolutely Remarkable Thing

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-Sign up for Serena's cooking classes

-Want to start a podcast? The how to podcast workshop:The Podcast Kit is 50% off this month only code Spiraling

-Katie's personal growing workshops Let It Out kits

Just checking in…Q&A while we prep season 5! Jun 23, 2023

We're just checking in while we’re working on season 5. We’re really excited to be back officially soon but in the meantime we’re here to tackle some of the questions you submitted. It was fun to talk about each one and we hope this q and q episode is helpful to the Spiraling community and look forward to being fully back in September with a brand new season.

-This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-Sign up for Serena's cooking classes

-Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off with code: Spiraling

Still Social Media Spiraling -Season 4 Finale Jan 25, 2023

We're still occasionally spiraling about social media, so yet again this year we made an annual social media episode. In it we discuss an our individual relationship to it, how we use it for work, for connection, for comparing and disappearing, and how we're managing our anxiety that comes up around it. We talk about both using it as a consumer and from the creating, contributing, and sharing perspective so regardless of how you use it we hope this conversation makes you feel less alone, or is interesting, or entertaining. Would love to how social media impacts your anxiety.

-This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-More on how to set goals and reframe resolutions in the self-study reframe your resolutions journaling workshop

-Sign up for Serena's cooking classes

-Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off with code: Spiraling

2022 Year in Review Jan 12, 2023

This week we do our annual year in review, unpacking our themes, spirals, high, higher, and highest of the year. We talked about areas we think we learned from, how we change, stayed the same, and what we're proud of each other for in 2022. Happy New Year!

-This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-More on how to set goals and reframe resolutions in the self-study reframe your resolutions journaling workshop

-Sign up for Serena's cooking classes

-Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off with code: Spiraling

Episode 6: 'Tis the Season to Spiral Dec 06, 2022

This week our annual holiday episode. The holidays are often a time for heightened emotions, obligations, perhaps travel, hosting, gifting, nostalgia, and general busyness--making them a season for anxiety to run high. So every year we talk about our anxiety around the holiday season and the management tools, tips, and ideas that have helped us and hope will help us this year. Plus our contrasting opinions of the holidays, what we're looking forward to this year and more.

-This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-More on how to have a better experience of the holidays in the self study holiday kits here!

-Sign up for Serena's cooking classes

-> Join Katie's IN PROCESS code SPIRALING sign up here!

-Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off with code: Spiraling

Episode 5: In Flux: Friend Breakups, Rescheduling Plans, Embracing Uncertainty, and Moving On Nov 29, 2022

This week we talked about being okay with changing our opinions and our goals. Living with uncertainty (things can change at any moment). Breakups/Friendships, not trying to hold on to the past, nostalgia. Prioritizing relationships that feel mutual and good, being warm over trying to be cool. Sticking to plans rather than rescheduling as an anxiety management tool and much more.

-This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-How to have a better experience of the holidays in the self study holiday kits here!

-Sign up for Serena's cooking classes

-> Join Katie's IN PROCESS code SPIRALING sign up here!

-Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off with code: Spiraling

Episode 4.5- Episode 4: Time Is On Our Side? Part 2 Aging: Bodies, parents, and careers Nov 16, 2022

Part two of our conversation about navigating different timelines and expectations both from ourselves and from society. We continue the conversation about how comparing we're at to others is a recipe for spiraling and what we do that helps. This time we focus on how we thought it would be vs how it actually and get into the physical realities of timelines including: Aging: our Bodies, our parents, and our careers.

-This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling

-> Join Katie's IN PROCESS group coaching for creativity code SPIRALING for a discount! : )
sign up here!

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-Sign up for Serena's cooking classes

-Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off with code: Spiraling

-Katie's personal growing workshops Let It Out kits

Episode 4: Time Is On Our Side? Money, Having kids, Marriage, different timelines Nov 02, 2022

This week we talked about navigating different timelines and expectations both from ourselves and from society. We spoke about how being in our 30s means considering having kids, marriage, career choices, money woes and how comparing we're at to others is a recipe for spiraling and what we do that helps.

-This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling

-> Join Katie's IN PROCESS (!!!) a support group and group coaching for creativity code SPIRALING for a discount! : )
sign up here!

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-Sign up for Serena's cooking classes

-Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off with code: Spiraling

-Katie's personal growing workshops Let It Out kits

We need to Talk...Or not? Communicating Anxiety in Relationships Oct 18, 2022

This week we revisit how we talk about our anxiety with others. A topic we covered 3 years ago in season one, we update on how discussions have changed with friends/family/significant others. (i.e. Serena doesn’t talk to Logan about her anxiety much anymore.) Feeling (un)comfortable communicating about mental health. And how outside of therapy and this show neither of us talk much about our mental health in our daily lives, although in the past we have.

-This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling

-> Join Katie's IN PROCESS (!!!) a support group and group coaching for creativity
...last week to join code SPIRALING for a discount! : )
sign up here!

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-Sign up for Serena's cooking classes

-Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off with code: Spiraling

-Katie's personal growing workshops Let It Out kits

The Changing Mental Health Landscape Oct 04, 2022

In this episode, Serena and Katie talk about our individual and the collective shifts in perception around mental health. From the perception of therapy, talking about mental health, and how this has changed collectively even since we began this show.

-This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-Sign up for the waitlist of Katie's In-Process group couching Returns Oct 20 or sign up to join! here

-Sign up for Serena's cooking classes

-Want to start a podcast? The how to podcast workshop:

The Podcast Kit is 50% off this month only code Spiraling

-Katie's personal growing workshops Let It Out kits

Reintroduction Q & A! Season 4 Welcome back! Sep 20, 2022

In this episode, Serena and Katie reintroduce themselves for season 4 (!!!) of Spiraling by asking each other fun questions including an update on favorite drinks, latest anxiety coping mechanisms, favorite desserts, pump up songs, book recs, and more.

-This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling

Favorite products mentioned

Sea Clear

Katie's Infusion container

books mentioned:

katie's rec: The Book of Laughter and Forgetting

Serena's Recs: The Idea of You and An Absolutely Remarkable Thing

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-Sign up for Serena's cooking classes

-Want to start a podcast? The how to podcast workshop:The Podcast Kit is 50% off this month only code Spiraling

-Katie's personal growing workshops Let It Out kits

Year in Review- Season 3 Finale "Hold It Loosely" Dec 21, 2021

In this final episode of season 3, review the wild year of 2021 . We covered work, relationships, mental health and more as we went through our highs and spirals of year. The big theme of it all, we noticed was not getting too attached to anything because change is inevitable, so therefore our mantra became... hold it loosely! Thank you for being with us for another season, talk to you next year!

-We love therapy! Try Better Help! use code: SPIRALING

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-Sign up for Serena's cooking classes

-Katie's Let It Out kits

-Let It Out Holiday workshop: Comfort & Journaling & Reframe your Resolutions class!

The Season 3 - Q & A episode Dec 07, 2021

In the second to last episode of this season, we answer as many of the questions we could. We talked about control, the difference between overwhelm, anxiety, and stress, triggers of anxiety and triggerless anxiety, and the super power we’d love to have.

-We love therapy! Try Better Help! use code: SPIRALING

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-Sign up for Serena's cooking classes

-Let It Out Holiday workshop: Comfort & Journaling & Reframe your Resolutions class!

The most wonderful time of the year? Keeping anxiety in check through the holiday highs and lows Nov 16, 2021

It's our annual holiday special episode! We're here early in the "most wonderful time of the year" to talk about mental health before the hustle and bustle fully begins. We talk about holiday ups and downs of it including, traveling, family, melancholy, excitement, hosting, lack of routines, busyness, and more. As usual we share our spirals, laugh even more than usual, and share what's been useful to us that hopefully might be useful to you too or make you feel less alone in any complex holiday emotions.

-We love therapy! Try Better Help! use code: SPIRALING

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-Let It Out Holiday workshop: Comfort & Journaling

-Sign up for Serena's cooking classes

Well That was Embarrassing… Navigating the Trigger Trio: Guilt, Shame and Embarrassment with Anxiety Nov 02, 2021

As the last themed episode of this season, we get into the heavy topic we procrastinated until the end: guilt, shame, and embarrassment. Not our favorite feelings but ones that all bring great anxiety to us. Somehow we laughed a lot in this episode, shared our spirals, and high, higher, highest of the week.

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-Sign up for Serena's cooking classes

-Better Help! use code: SPIRALING

Under Pressure: Navigating Societal Expectations (Real and Perceived) and Anxiety Oct 26, 2021

Mentioned in this episode: Kayleen Schaefer's latest Book: But You're Still So Young

Katie's Let it Out Episode with her

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-Sign up for Serena's cooking classes

-Better Help! use code: SPIRALING

Let's Get Physical and Anxious Oct 19, 2021

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-Sign up for Serena's cooking classes

-Better Help! use code: SPIRALING

Information Overload: Managing Anxiety in the Digital Age Oct 12, 2021

Show notes:

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-Sign up for Serena's cooking classes

-Better Help! use code: SPIRALING

Healthy Hedonism (à la Phoebe Lapine): Happiness and Anxiety Management Oct 06, 2021

Show notes:

-Better Help! use code: SPIRALING

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-Sign up for Serena's cooking classes

What Other People Think of Us is None of Our Business: Anxiety, People Pleasing, and Fear of Judgment Sep 28, 2021

Show notes:

-Better Help! use code: SPIRALING

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-Sign up for Serena's cooking classes

Spoon Theory - Energy Management & Anxiety Sep 21, 2021

-Better Help! use code: SPIRALING

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-Join Katie's creative membership: In Process

-Sign up for Serena's cooking classes

Re-Introduction: Welcome to Season 3! Sep 14, 2021

-Better Help! use code: SPIRALING

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-Join Katie's creative membership: In Process

-Sign up for Serena's cooking classes

29-Post Pandemic Spiraling Jun 08, 2021

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram

-Katie's online courses: the Kits

-Katie's program: Creative Underdogs

28-Bridge Season Q&A May 11, 2021

- Favorite coffee alternatives: MUD\WTR | Dandy Blend

-Serena's cooking classes

-Katie's online courses: the Kits

-Katie's program: Creative Underdogs

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram

27-Pandemic Fatigue Q&A Mar 10, 2021

- The Idea of You by Robinne Lee (Book)

- The One Part Podcast

- The Big Activity Book for Anxious People by Erin Williams and Jordan Reid

- Welcome Back by Mase (Song)

- Hate It or Love It by 50 Cent and The Game (Song)

- Binaural beats audio that Katie sent to Carolina to help her sleep

-Serena's cooking classes

-Creative Underdogs

26-an anxious year in review part 2 Jan 27, 2021

-Brené on Comparative Suffering, the 50/50 Myth, and Settling the Ball

-Serena's cooking classes

-Creative Underdogs

25-an anxious year in review part 1 Jan 19, 2021

-Serena's cooking classes

-Creative Underdogs

24-Tidings of comfort and joy: A 2020 Christmas card from your anxious friends Dec 22, 2020

-Serena's cooking classes

-Marc Maron's podcast

-Last season's holiday episode

23-Feeling bad about...feeling bad. The comparative suffering episode. Dec 08, 2020

-Serena's cooking classes

-Creative Underdogs

-Brené on Comparative Suffering, the 50/50 Myth, and Settling the Ball

-Erica Chidi and her video that came out right after George Floyd's death

-

22-I need an extra carry-on for my anxiety: the travel anxiety episode Nov 17, 2020

-Serena's cooking classes

21-"Mirror Mirror on the wall, who's the most anxious of them all?" Navigating Vanity, Body Image, and Illness with Anxiety Nov 03, 2020

-Episode 206 of LET IT OUT with Dr. Cybele Fishman

-Episode 18 of Spiraling - Managing Setbacks

-An Absolutely Remarkable Thing by Hank Green (book)

-Petra Collins (photographer)

-Serena's cooking classes

20-"You still love me, right?": Managing anxiety in relationships—from family members to colleagues (and everyone in between) Oct 13, 2020

-Registration for Creative Underdogs is now open!

-Serena's cooking classes

-The Holidays Spiraling episode

19- Social [media] spiral Sep 30, 2020

-Social media episode from season 1

-Serena's online cooking classes

18- Dust Yourself Off and Try Again: Managing Setbacks and Failure as an Anxious Human Sep 15, 2020

-Katie's Refinery29 article

-DailyMail article about Katie

-Serena's online cooking classes

17- we can't decide on a title: Decision Making & FOMO Anxiety Sep 01, 2020

-Serena's Less Fruit, Not Gross Smoothie

-Katie's write kit live class

-Serena's online cooking classes

16 - CH-CH-CH-CH-CHANGES! NAVIGATING TRANSITIONAL LIFE PHASES WITH ANXIETY Aug 18, 2020

-Katie's Soothe Kit for breakups

-Lenéa Sims LET IT OUT episode

-The Dude Diet Dinnertime

-Spiraling Social Media episode

-Serena's beloved bathing suit from her spiral

-Serena's online cooking classes

15 - Q and A bridge episode Jul 31, 2020

We're not quite back with season 2 but we will be soon. In the meantime, we recorded this "bridge" episode and answered your questions. We cover: taking a spial to get out of a spiral, panic attacks, change and bracing for anxiety, and decision making.

-High Frequency machine facial

-Red, White & Royal Blue by Casey McQuiston

-Serena's online cooking classes

Topics:

-taking a spial to get out of a spiral

-panic attacks

-change and bracing for anxiety

-decision making

14 - Time Machine to A Light Fun Q&A Apr 24, 2020

-My essay: The Girl who cried: I'm Sorry

-Breakups Soothe Kit & Solve Kit

-That's Pretty Woo - podcast made through let it [a podcast] out

-Serena's new book

13 A Quarantine Check-In Apr 10, 2020

From our quarantine to yours, we have a chat about how our anxiety has been so far during the pandemic. Since we last spoke, the initial shock has settled so we catch up on management tools not working, guilt, compassion, becoming resilient, and more.

-Podcast Serena mentions Unlocking Us: Brené on Comparative Suffering, the 50/50 Myth, and Settling the Ball

-Tea Katie loves

-Nancy Meyers Kitchen Playlist

Anxiety Apocalypse, Pandemic Panic, We're back with season 2! Mar 20, 2020

We're back earlier than expected with season 2 with a conversation about our anxiety and how we're both handling this current global moment. We hope it's supportive and comforting to you. Recording it was for us.

Links:

-Let [a podcast] Out --> katie's workshop for how to podcast!

join now! it starts april 1 and this is the last time she's launching it. code: LETITOUT for $25 off

-The Dude Diet Dinnertime (Serena’s new Book ): order here

follow us on social media

@katiedalebout and @letitouttt

Have an idea, feedback, question or just want to say hi?
Email us: spiralingcommunity@gmail.com

10 - Anxious Year in Review Dec 17, 2019

Links:

Serena’s Book Tour Schedule
Rachelle's herbal gummies
Have an idea, feedback, question or just want to say hi?
Email us: spiralingcommunity@gmail.com

HAPPY 2020 EVERYONE!

Thank you to our sponsors!

lilspace's Unplugged in L.A. Box

This holiday season the digital wellness company, lilspace is launching the first of its kind, experience-based gift box for people living in Los Angeles. There is $300 of value in the box and it's all meant to get you to live beyond your screens and outside the box. You get it all for $38 (do we need to say the price?)

It's a great New Year's resolution gift for yourself and for anyone who wants to get real about their relationship with technology.

Get the lilspace Unplugged Box today and use the code SPIRALING for 20% off.

09 - Holidays...comfort, joy, & Anxiety! - hosting, family dymamics, overcommitting, and out tips to navigating it all Nov 19, 2019

We’re back with holiday special episode. We talk about how we each experience anxiety during the holiday season and strategies that have helped us navigate it. We covered hosting, family dynamics, food, overcommitting, how lack of routine and sleep amplify anxiety and how some self-awareness and patience can help. As always we start by talking about what we’re spiraling about and end with our high, higher, highest segment.

this Danielle LaPorte podcast episode
Serena’s Book Tour Schedule
Have an idea, feedback, question or just want to say hi?
Email us: spiralingcommunity@gmail.com
The Dude Diet

Thank you to our sponsors!

Serena's New Book: The Dude Diet

The Dude Diet also demystifies the basics of nutrition, empowering men to make better decisions whether they’re eating out or cooking at home. Each recipe is 100% idiot-proof and requires only easily accessible ingredients and tools. With categories like Game Day Eats, On the Grill, Serious Salads, and Take Out Favorites, The Dude Diet will arm dudes and those who love them with the knowledge they need to lead healthier, happier lives—with flattened beer bellies and fewer meat sweats. Preorder your copy today!

Let [a podcast] Out : Online DIY Podcasting Course

This comprehensive workshop for anyone looking to host, produce, and launch a podcast of their own. Katie Dalebout guides you through an 8 module how-to-podcast workshop designed to answer every question you have about podcasting, making it easy for you to start a podcast without really trying. If you've been thinking of starting a podcast this is the perfect course for you. Take a mini-tour of the course here to start bringing your podcast dreams into reality.

08 - Q+A Part 2: On Overwhelm, Depression with a Side of Anxiety, Positive Spiraling Oct 22, 2019

We’re back with part 2 of our Q & A episode. This week we continue last week’s conversation and give our thoughts on questions you submitted. We covered overwhelm, depression and anxiety and how they’re linked, positive spirals, and more., As always we start with talking about what we’re spiraling about this week and end with our high, higher, highest segment. Note** we'll be taking a couple weeks off but coming back in November for a bonus holiday episode so feel free to submit your Qs regarding the holidays!

-The Big Leap by Gay Hendricks
-Serena’s Portland Instagram Post
-Serena’s Book Tour Schedule
-Attached - a book on love...
-Let It Out Episode with Josh Radnor

Thank you to our sponsors!

Let [a podcast] Out : Online DIY Podcasting Course

This comprehensive workshop for anyone looking to host, produce, and launch a podcast of their own. Katie Dalebout guides you through an 8 module how-to-podcast workshop designed to answer every question you have about podcasting, making it easy for you to start a podcast without really trying. If you've been thinking of starting a podcast this is the perfect course for you. Use the code LETITOUT at checkout for $25 off.

Serena's New Book: The Dude Diet

The Dude Diet also demystifies the basics of nutrition, empowering men to make better decisions whether they’re eating out or cooking at home. Each recipe is 100% idiot-proof and requires only easily accessible ingredients and tools. With categories like Game Day Eats, On the Grill, Serious Salads, and Take Out Favorites, The Dude Diet will arm dudes and those who love them with the knowledge they need to lead healthier, happier lives—with flattened beer bellies and fewer meat sweats. Preorder your copy today!

07 - Q+A Part 1: On Indecision, Friendship Fears, and Having Tough Conversations Oct 15, 2019

We’re back after a brief hiatus we’re back and it feels good. We answered or as we say...gave our thoughts on questions you submitted. We covered indecision anxiety, ending relationships , feeling like you’re annoying reaching out to friends, and friendship anxiety. As always we start with talking about what we’re spiraling about this week and end with our high, higher, highest segment.

-This article on friendship
-Sliding Doors
-The Dude Diet Dinnertime (Serena’s Book ): preorder here
-Let It Out episode episode with Adam Strauss
-OCD Anonymous resources

Health Is Hell website and instagram

Thank you to our sponsors!

Let [a podcast] Out : Online DIY Podcasting Course

This comprehensive workshop for anyone looking to host, produce, and launch a podcast of their own.Katie Dalebout guides you through an 8 module how-to-podcast workshop designed to answer every question you have about podcasting, making it easy for you to start a podcast without really trying. If you've been thinking of starting a podcast this is the perfect course for you. Use the code LETITOUT at checkout for $25 off.

Serena's New Book: The Dude Diet Dinner time

Preorder your copy today!

06- DO YOU HAVE SOCIAL (MEDIA) ANXIETY? Sep 24, 2019

Social media can be both fun and frustrating. We get into how social media impacts our anxiety and what we’re each doing to manage that. Serena shares some boundaries she set last year that help her keep her relationship with it healthy. And Katie shares where she’s at with making a change with she interacts with it. As always we start with talking about we’re spiraling about this week and end with out high, higher, highest segment.

This is our final episode for now but we will be back soon doing a Q & A ! So start thinking of your questions and submit them to us + follow us on social media for updates!

Katie on Instagram: https://www.instagram.com/katiedalebout/
Serena on Instagram: https://www.instagram.com/serenagwolf/
Website (to submit questions): https://www.spiralingpodcast.com/

Thank you to our sponsors!

Highline Wellness

Highline is on a mission to make a more pleasant world. They are our go-to company for CBD products. They are built on quality as a staple and stress over having the highest quality product at an affordable price so you don’t have to. The world is a crazy place between the people, the cars, the noise... When you're on the Highline, you are away from all the chaos and in a little slice of heaven. Experience that feeling, no matter where you are.

Visit www.highlinewellness.com and use the promo code "SPIARLING15" for 15% off your order!

05- PROFESSIONALLY ANXIOUS Sep 17, 2019

Today we get into how anxiety impacts us in our careers, from spiraling about emails from bosses to the ups and downs that come with entrepreneurship and collaboration. Between the two of us we’ve experienced corporate jobs, side hustles, and full on entrepreneurship. We are both still figuring out how to manage the anxiety that comes with work, but in this episode we break down we’re we’re at with it and what we’ve learned that’s helped. As always we start with talking about we’re spiraling about this week and end with out high, higher, highest segment.
-Highline Wellness CBD (include discount code SPIRALING15)
-Melissa Wood Health
-Natural Vitality Natural Calm Calcium-Magnesium Drink
-Anxiety IQ supplement

Thank you to our sponsors!

Better Help You deserve to be happy. Tap into the world's largest network of licensed, accredited, and experienced counselors who can help you with a range of issues including depression, anxiety, relationships, trauma, grief, and more. Get the same professionalism and quality you would expect from an in-office counselor, but with the ability to communicate when and how you want (from anywhere in the world). We love Better Help!

Get 10% your first month at www.betterhelp.com/spiraling and use the code "SPIRALING" when you setup your first session!

04- THE ONE WITH OUR ANXIETY TOOLKITS Sep 10, 2019

This episode is jam packed with everything that helps us with managing our anxiety from simple tips, to activities that help, to products that are our go-tos, get ready to have a robust toolbox of strategies take for a spin for managing your anxiety . As always we start with talking about we’re spiraling about this week and end with out high, higher, highest segment.

Notes from the show:

-Let It Out podcast episode with Jessica Ortner

-Let It Out episode with episode with Simi

-some of our favorite books

-Normal People and Stargirl

-Melissa Wood Health

-the Spiraling Podcast website

Thank you to our sponsors!

Better Help

You deserve to be happy. Tap into the world's largest network of licensed, accredited, and experienced counselors who can help you with a range of issues including depression, anxiety, relationships, trauma, grief, and more. Get the same professionalism and quality you would expect from an in-office counselor, but with the ability to communicate when and how you want (from anywhere in the world). We love Better Help!

Get 10% your first month at www.betterhelp.com/spiraling and use the code "SPIARLING" when you setup your first session!

Highline Wellness

Highline is on a mission to make a more pleasant world. They are our go-to company for CBD products. They are built on quality as a staple and stress over having the highest quality product at an affordable price so you don’t have to. The world is a crazy place between the people, the cars, the noise... When you're on the Highline, you are away from all the chaos and in a little slice of heaven. Experience that feeling, no matter where you are.

Visit www.highlinewellness.com and use the promo code "SPIARLING15" for 15% off your order!

03- WE LOVE THERAPY.... THISSSSSS MUCH Sep 03, 2019

Notes from the show:

-Better Help use code - get 10% your first month at www.betterhelp.com/spiraling with code "SPIARLING"

-Website for finding therapists

-Let It Out episode with Dr. Lisa

-An Absolutely Remarkable Thing By Hank Green

Thank you to our sponsors!

Better Help

You deserve to be happy. Tap into the world's largest network of licensed, accredited, and experienced counselors who can help you with a range of issues including depression, anxiety, relationships, trauma, grief, and more. Get the same professionalism and quality you would expect from an in-office counselor, but with the ability to communicate when and how you want (from anywhere in the world). We love Better Help!

Get 10% your first month at www.betterhelp.com/spiraling and use the code "SPIARLING" when you setup your first session!

Highline Wellness

Highline is on a mission to make a more pleasant world. They are our go-to company for CBD products. They are built on quality as a staple and stress over having the highest quality product at an affordable price so you don’t have to. The world is a crazy place between the people, the cars, the noise... When you're on the Highline, you are away from all the chaos and in a little slice of heaven. Experience that feeling, no matter where you are.

Visit www.highlinewellness.com and use the promo code "SPIARLING15" for 15% off your order!

02- “I DON’T SPEAK ANXIETY!” Aug 27, 2019

Notes from the show:

-Liz Moody’s book launch panel discussion from Serena’s Highs/Higher/Highest can be heard

-Cruel Intentions

Thank you to our sponsor!

Highline Wellness

Highline is on a mission to make a more pleasant world. They are our go-to company for CBD products. They are built on quality as a staple and stress over having the highest quality product at an affordable price so you don’t have to. The world is a crazy place between the people, the cars, the noise... When you're on the Highline, you are away from all the chaos and in a little slice of heaven. Experience that feeling, no matter where you are.

Visit www.highlinewellness.com and use the promo code "SPIARLING15" for 15% off your order!

01- WHO ARE WE AND WHY ARE WE HERE? Aug 20, 2019

Notes from the show:

-Dr. Ginger's Toothpaste

-Drunk Elephant Baby Facial

-Caudalie Thirst Quenching Serum

-Skinceuticals Physical Fusion Sunscreen

-Liz Moody’s book launch panel discussion from Serena’s Highs/Higher/Highest can be heard

Thank you to our sponsors!

Better Help

You deserve to be happy. Tap into the world's largest network of licensed, accredited, and experienced counselors who can help you with a range of issues including depression, anxiety, relationships, trauma, grief, and more. Get the same professionalism and quality you would expect from an in-office counselor, but with the ability to communicate when and how you want (from anywhere in the world). We love Better Help!

Get 10% your first month at www.betterhelp.com/spiraling and use the code "SPIARLING" when you setup your first session!

Highline Wellness

Highline is on a mission to make a more pleasant world. They are our go-to company for CBD products. They are built on quality as a staple and stress over having the highest quality product at an affordable price so you don’t have to. The world is a crazy place between the people, the cars, the noise... When you're on the Highline, you are away from all the chaos and in a little slice of heaven. Experience that feeling, no matter where you are.

Visit www.highlinewellness.com and use the promo code "SPIARLING15" for 15% off your order!

00- Let's Get Ready to Spiral >> Trailer! SPIRALING with Katie and Serena Aug 08, 2019

COMING late AUGUST 2019!
subscribe to get the first episode automatically...

Spiraling is an “optimistic” anxiety podcast. Co-hosts Katie Dalebout and Serena Wolf have candid conversations about how anxiety affects their lives and share how they’re managing it. In each episode, two anxious friends share what they’re spiraling about that week—from awkward interactions to business decisions and how to treat an unfortunate chest zit—followed by a deep-dive into different facets of anxiety and anxiety management. Filled with heart, insight, and an appropriate amount of profanity, this podcast is a love letter to anyone struggling with anxiety, reminding them that they are not alone, they are not weird or damaged, and they don’t owe anyone an explanation for their mental health.

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