Spiraling with Katie Dalebout and Serena Wolf

Latest Episodes:

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

Show notes

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

Show notes

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!

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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