The Calm Mom - Burnout, Anxiety, Nervous System, Mindset, Self-Care, Parenting, Work-Life Balance - Michelle Grosser - Inspired by Brene Brown, Mel Robbins & Rachel Hollis

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286 - 4 Ways to Calm Your Nervous System in 5 Minutes or Less Sep 24, 2024

Have you ever felt like you're just slapping a band-aid on your anxiety or burnout, rather than truly addressing it?

In this episode, we explore both foundational and in-the-moment practices that can help regulate your nervous system.

You’ll learn four powerful techniques that can calm your nervous system in five minutes or less—all backed by science and easy to implement.

Listen in to learn:

Four quick techniques to calm your nervous system.
The science behind why these methods work.
How to combine quick fixes with deeper healing.

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285 - Time with God as Busy Mom: How Prioritizing a Spiritual Practice Helps Calm the Chaos with Rosie Alejandro, Spiritual Growth Mentor Sep 20, 2024

A few years ago I started calling my morning quiet time my “priority time” and something shifted.

These days, I start every morning in my favorite cozy spot with my Bible and journal. Some days the house is quiet and some days it’s not. 🤪

But I’ve cultivated a morning routine that’s been sustainable and today, I invite you to do the same.

I’m joined in this episode by Rosie Alejandro, host of Her Intentional Bible Study and spiritual growth mentor. Rosie has a passion for helping women hear God’s voice every day and deepening their personal relationship with Him.

We discuss the importance of prioritizing stillness, how we can regulate our nervous system to better serve that quiet space, and finding creative ways to connect with God to support spiritual growth.

3 things you’ll learn in this episode:

Find calm in the chaos through a simple routine.
Why starting your day in stillness with God is so important for moms.
How prioritizing stillness with God can positively impact your nervous system

Connect with Rosie:

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284 - How to Reduce Anxiety When It's Happening Sep 17, 2024

When’s the last time you felt anxious and would have tried just about anything to make the anxiety go away?

It’s a common struggle, but what if the key to managing anxiety isn’t trying to get rid of it?

In this episode, we dive into a counterintuitive approach: rather than fighting your anxiety or trying to calm it away, I’ll teach you what actually helps.

Discover how slowing down, tuning into your body’s sensations, and taking practical action can help you break free from the cycle of anxiety and overwhelm.

Listen in to learn:

The importance of tuning in to how anxiety feels in your body
The relationship between anxiety and inaction
Practical techniques to manage anxiety and regain calmness in your nervous system

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283 - Work From Home? A Brilliant Strategy to Actually Get Stuff Done with Boss Mom Founder, Dana Malstaff Sep 13, 2024

What comes to mind when you hear “boss mom”?

A female CEO at a big company? A mom who’s always side-hustling? The founder friend with a big dream who’s scaling it to reality?

Yes, yes, & yes! But, being a boss mom is so much bigger than women in business.

My guest today is Dana Malstaff, the Founder of Boss Mom. Dana has been on my dream guest list after she was so influential in my journey to starting my own business. She’s an expert when it comes to teaching women how to harness the superpower of being a mom and how it makes us unique when we’re reaching for our goals.

3 things you’ll learn in this episode:

Why moms have to run their businesses differently
How growing as a person will directly influence how we grow our business
A brilliant strategy for getting work done with kids underfoot

Connect with Dana:

Connect with Dana on Instagram
www.boss-mom.com
Network with other moms in business with BossMom+

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282 - Burnout Trifecta: 3 Personality Traits that Are Draining Your Energy Sep 10, 2024

Ever catch yourself trying to keep everyone happy or feeling like no matter what you do, it's never *quite* good enough? Yeah, you're not alone.

In this episode, we’re diving into some of the common personality traits that might be driving your burnout without you realizing it.

These traits aren't who you are at your core—they're protective strategies you've picked up along the way to deal with life's pressures. You’ll see how these behaviors sneak into your day-to-day life and why they’re exhausting you.

Tune in to find out:

How people-pleasing might be running your life—and how to start setting boundaries that actually stick.
Why aiming for perfection is a one-way ticket to burnout and how embracing “good enough” can be a game-changer for your growth.
The truth about high-functioning anxiety, and some real, actionable tips for slowing down while still showing up for everything that matters.

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281 - The Reset Mindset: How to Get Unstuck and Focus on What Matters Most with Penny Zenker Sep 06, 2024

Do you ever find yourself thinking “wait, what was I doing?” or completely losing focus on the task at hand?

What if you had a simple three-step process to help you quickly focus, adapt, and simplify the decision-making process to keep you focused on the right things so you can achieve your work, relationship, and personal goals?

Our guest today is Penny Zenker, (aka The Focusologist), an international speaker and one of America’s leading experts in the psychology of productivity. Penny has (literally) written the book on how to reclaim our focus on what is most important to us and create reminders when we start to veer off course.

3 things you’ll learn in this episode:

Why building a reset mindset matters
How reset moments can make us better moms
The three pillars of gatekeepers to help protect and direct our time

Connect with Penny:

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280 - Rest Anxiety: 3 Subconscious Reasons You Resist Slowing Down Sep 03, 2024

Ever wonder why taking a break feels like a luxury you can’t afford, even though you know you desperately need it?
Is your mindset around productivity and self-worth sabotaging your ability to relax?
In today’s episode, we explore some of the subconscious reasons why you might resist rest and struggle with chronic exhaustion.
If you find yourself constantly chasing rest without ever catching it, this episode is for you!
Listen in to learn:

The three subconscious reasons why you resist slowing down
How busyness can be an avoidance tactic for deeper emotional issues
Ways to shift your mindset from a scarcity mentality to one of abundance
Techniques to disconnect your self-worth from your productivity and accomplishments

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[rewind] - Unlock Inner Peace: 5 Strategies for Busy Moms Aug 30, 2024

Peace - we all want more of it, but it can feel hard to come by as a busy mom. Amiright?!
We’re managing endless to-do lists, carrying the family’s mental load, our kids and partner constantly need us - there can be so much going on that it feels hard to experience inner peace.
In today’s episode you’ll learn 5 strategies I teach my clients to help unlock inner peace. These are practical tips and mindset shifts that I’ve incorporated over the last few years - they’ve changed my life and brought me so much peace.
You too deserve to experience inner peace, friend. You are worthy of it.

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279 - 5 Ways to Tell Whether Your Productivity is Toxic or Healthy Aug 27, 2024

Let me guess - you’ve got planners, color-coded schedules, and maybe even a haul from the Container Store to keep you efficient and organized so you can be more productive—but somehow, you still get to the end of the day feeling like you barely got anything done.

If you're exhausted from running around all day, trying to check off every task on your never-ending to-do list, this episode is for you.

We're diving into the difference between toxic productivity and healthy productivity, and why our obsession with "getting things done" might actually be dysregulating to our nervous system.

In this episode, I'll share 5 signs that your productivity might be more toxic than healthy, and how you can shift towards a more balanced, fulfilling way to get things done that truly supports your well-being.

Listen in to learn:

How to recognize 5 signs of toxic productivity.
Simple mindset shifts to cultivate healthy productivity.
Why aligning your tasks with your values is the key to sustainable success.

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278 - Cure Your Busy Brain: The Protocol to Calm an Anxious Mind with Dr. Romie Mushtaq Aug 23, 2024

Do racing thoughts keep you from falling asleep at night? Is it impossible to focus, even on tasks that used to stimulate you? Are you mindlessly stress-eating throughout the day?
These are signs that you have a “Busy Brain,” a term coined by triple-board certified physician Dr. Romie Mushtaq to describe a brain riddled with anxiety, insomnia, and ADD/ADHD.
With nearly 20 years of authority in neurology, integrative medicine, and mindfulness, Dr. Romie is on a mission to transform the brain health of women like us.
In today’s episode, Dr. Romie shares a practical, science-based approach to healing your Busy Brain through a straightforward 8-week protocol that anyone can implement.

3 things you’ll learn in this episode:

How to treat chronic stress and burnout
How to improve focus and energy without coffee or stimulants
All about "Busy Brain" syndrome and the root cause of anxiety, insomnia, and adult ADD

Connect with Dr Romie:

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277 - Path to Wellness: The 7 As of Healing Aug 20, 2024

Ever wonder why your body seems to shut down when you're under stress? There’s a strong connection between your emotions and your physical symptoms.

In this episode, we dive into the mind-body connection explored in Dr. Gabor Maté’s groundbreaking book, When the Body Says No.

You’ll learn the seven key elements that are essential for healing from stress and discover how each one can help you regulate your nervous system, release anxiety, and lead a more vibrant life.

Three things you’ll learn:

How self-acceptance can free you from the cycle of self-criticism and perfectionism.
Practical ways to develop body awareness and tune into the signals your body is sending you.
Techniques for expressing anger healthily and setting boundaries that honor your true self.

Don't forget to get on the waitlist for our upcoming RESTORE group coaching program, where we'll delve deeper into nervous system regulation and recovering from burnout.
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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show! This helps us support more women, just like you, on their motherhood journey. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

[rewind] - 3 Reasons You Struggle with High-Functioning Anxiety (And What to Do About It) Aug 16, 2024

Over the summer, we’re bringing back some of your favorite episodes! These are the top downloaded episodes you couldn’t get enough of.
Today’s [rewind] is a throwback to episode 185 helping you identify 3 reasons why you might have high-functioning anxiety.
The thing with high-functioning anxiety is that it’s not always easy to detect. We seem to be functioning well in our day-to-day lives, but under the surface we feel edgy, stressed, and overwhelmed.
It’s that sense that there’s not enough time and we’re running behind. We feel tired, but wired. Our body is telling us to slow down, but our brain is convincing us we can push harder. I’ve been there, and I know how exhausting it is to live with anxiety.
In today’s episode, we explore 3 of the most common roots of high-functioning anxiety, and I coach you through ways you can start the healing process and help your body move out of an anxious state and return to regulation.
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276 - Recognizing Burnout: 6 Critical Symptoms You Might Be Overlooking Aug 13, 2024

Do you ever feel like your brain is constantly busy, and it's hard to concentrate and even harder to relax?
Burnout doesn't just make you tired; it wreaks havoc on your entire nervous system.
In this episode, we unpack how chronic stress activates the sympathetic nervous system, flooding your body with stress hormones and leaving you feeling anxious, irritable, exhausted and burned out.
We'll explore the physical manifestations of burnout, from muscle tension to chronic conditions like IBS and autoimmune conditions.
You'll also learn why high-achieving, empathetic women are particularly susceptible to burnout and how it impacts functional and structural parts of the brain.
Listen in to learn:

How to recognize 6 common signs of burnout
The science behind what's happening in your body when you’re burned out
Practical tips to start your healing journey.

Get on the waitlist for the FALL COHORT OF RESTORE - our group coaching program, where you'll learn to regulate your nervous system and recover from burnout.
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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show! This helps us support more women, just like you, on their motherhood journey. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

275 - How to Break the People-Pleasing Cycle with Justine Carino, LMHC and host of Thoughts from the Couch Aug 09, 2024

When you were a kid, do you remember doing your best to pick up extra tasks or get good grades to make everyone proud? So often, our people-pleasing tendencies can start young.
Here’s the thing - anxiety and people-pleasing often go hand-in-hand. While trying to keep the peace is a heavy weight to carry, it’s a coping mechanism so many of us have developed over time and it can contribute to feelings of anxiety.
My guest today is Justine Carino, a licensed mental health counselor and anxiety treatment specialist. She helps individuals and families decrease symptoms of anxiety and depression, recover from anxiety disorders, improve their relationships, and set better boundaries.
3 things you’ll learn in this episode:

How to identify the origin of your people-pleasing habits
The relationship between our anxiety and people-pleasing
Why healthy boundaries are vital to a recovering people-pleaser

Connect with Justine Carino:

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274 - 5 Ways to Respond When Boundaries are Breached Aug 06, 2024

What do you do when you set a boundary and someone doesn't respect it?

Setting boundaries can be tricky enough, but when they’re disregarded, it can be so frustrating. So, what do we do?

In this episode, we dive into 5 ways to respond if your boundaries have been breached and how to handle the nuances involved. From understanding the difference between a one-time slip and a pattern of behavior to practicing clear communication and setting firm consequences, I've got you covered.

We'll also explore the importance of self-regulation and how to prepare yourself for boundary challenges. Plus, I’ll share why some people might never respect your boundaries and how to protect your peace in those situations.

Listen in to learn

How to set and enforce boundaries effectively
How to manage your nervous system when triggered
What steps to take when your boundaries are continuously violated.

RESTORE Waitlist
Episode 45: My 4 Step Framework to Setting Healthy Boundaries
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[rewind] - The #1 Thing You Need to Know to Overcome Anxiety Aug 02, 2024

Whether you’ve been experiencing anxiety for days or decades, I’m here to tell you that peace is possible.

If you feel like you’ve tried everything - mindset work, medication, meditation - but nothing has really gotten to the root of your anxiety, you're probably right.

So many of the remedies for anxiety we see today are band-aids that might help treat some of the symptoms of anxiety, but don’t address the root cause of why you’re feeling anxious.

Tune in to today’s episode to learn the #1 thing you need to know and understand in order to truly overcome your anxiety and find an effective path to healing.
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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show! This helps us support more women, just like you, on their motherhood journey. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

273 - 5 Surprising Ways Anxiety Can Show Up in Parenting Jul 30, 2024

Are you curious about how anxiety might be impacting your parenting?

From over-scheduling activities to micromanaging homework, these anxious behaviors can impact our children more than we realize.
In today’s episode, we dive into five surprising ways that anxiety can show up in how we parent our kids.
You’ll learn why you might engage in these habits, how they can affect your kids, and practical tips to make positive changes.
This episode is all about understanding these patterns and learning how to regulate our nervous systems for a more balanced and peaceful family life.
Listen in to learn:

How to identify five surprising ways anxiety shows up in your parenting.
Understanding how these anxious behaviors affect your kids' development and well-being.
Nervous system regulation techniques and other strategies to create a calmer, more supportive family environment

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show! This helps us support more women, just like you, on their motherhood journey. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

272 - Money Talks: From Scarcity & Fear to Abundance & Confidence with Meghan Dwyer of Money Isn’t Scary Jul 26, 2024

What is your first reaction when you think about money?

If anxiety or shame arises when it comes to managing your cash, you’re not alone (wait ‘til you hear about my panic-attack moment the first time I met with a new financial advisor).

Or maybe you feel under-educated or in over your head when it comes to making important financial decisions.

My guest today is Meghan Dwyer, a Certified Financial Planner and host of the ‘Money Isn’t Scary’ podcast where she helps women take an active role in their money management.

Society has fed us the narrative that women aren’t competent with money and perpetuates that claim by making a joke out of it on social media (can we stop with the IG Reels about women hiding Amazon boxes from their husbands?).

Meghan aims to empower women to make money decisions out of a sense of abundance and confidence, rather than scarcity and fear.

3 things you’ll learn in this episode:

How societal messages disempower women to take a front seat when it comes to their finances.
The biggest areas where women play small with their money (knowledge, earning, spending, negotiation)
Why you feel like you can’t trust yourself with money and what to do about it

Connect with Meghan Dwyer:

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271 - Awake at 3 AM? Here's How to Fall Back Asleep Fast Jul 23, 2024

Do you wake up in the middle of the night with racing thoughts and can't seem to fall back asleep?

In today’s episode, we dive into that dreaded 3am wakeup, especially for those of us balancing motherhood and high-stress careers.

From my own struggle with insomnia and light sleeping, I know how waking up in the middle of the night with a surge of energy can ruin your next day.

We'll discuss why this happens, focusing on how our sympathetic nervous system triggers a fight-or-flight response even when there’s no real danger.

By understanding these cues, we can take proactive steps to soothe our nervous system and reclaim restful nights.
Listen in to learn:

The science behind waking up in the middle of the night
Practical steps to move and discharge activating energy
Techniques to shift into a parasympathetic state for better sleep

Tune in for tips that will help improve your nighttime routine and get you that quality rest you’re craving.
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[rewind] - 5 Signs of Mom Burnout and How to Start Healing Jul 19, 2024

Today’s [rewind] is a throwback to episode 176 helping you identify 5 signs of parental burnout and how to heal and recover your energy.
Being a mom is hard. Can we just say that without being chastised for complaining?
Raising kids, managing a household, pursuing work-life balance – it’s a lot. So if it feels like a lot - it’s not that you’re not cut out for this - it’s just a lot.
We juggle busy schedules, often neglect our needs, and don’t have the tools to regulate our nervous system. So it’s no wonder that more moms are experiencing burnout than ever.
In today’s episode, you’ll learn 5 signs of mom burnout and a simple approach to start the healing journey. You don’t have to overhaul your life all at once, but there are effective changes you can make today that'll make a difference in how you feel.
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270 - 3 Sneaky Habits That Are Making Your Anxiety Worse Jul 16, 2024

Could your everyday routines be secretly ramping up your anxiety? 😱
We’re diving into the latest neuroscience and psychology to uncover three sneaky habits that might be fueling your stress levels.
Let’s break down how what you consume, your environment, and how your pace of life can keep your nervous system on high alert.
What you’ll learn:

How Caffeine, Alcohol & Hydration Affect Your Anxiety - Discover the surprising impacts of what you’re drinking and what I recommend to keep your mind at ease.
The Anxiety Loop of News and Social Media - Learn how your media consumption might be spiking your anxiety and how to break free.
The Toll of a Hectic Lifestyle on Your Nervous System - Find out why constantly being on the go keeps you stressed and how to find balance.

Tune in to discover practical strategies for managing your anxiety and creating a calmer, more balanced life today.
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269 - 5 Steps to Navigating Life’s Challenges with Mindset Coach Natalie Bacon Jul 12, 2024

What does it mean to have an “empowered” mindset?
Join me as I chat with Natalie Bacon, a mindset coach for moms and the host of the Mom On Purpose podcast.
Natalie is here to guide us through the transformative power of mindset work, helping us shift from seeking external validation to tapping into our inner wisdom and gut feelings.
Natalie shares practical tips on how we can become more confident in our parenting decisions and teach our kids to trust their own problem-solving abilities.
By letting go of the urge to control outcomes and embracing an empowered mindset, we not only enhance our own lives but also model resilience and self-trust for our children.
3 things you’ll learn in this episode:

5-Step Process for Navigating Challenges with an Empowered Mindset - Discover a practical framework to face life's challenges with confidence and clarity.
The Importance of Self-Compassion - Learn how to cultivate kindness towards yourself, even during tough times.
Identifying Helpful vs. Unhelpful Emotions - Gain insights into recognizing and managing your emotions to support your personal growth and well-being.

Connect with Natalie Bacon:

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268 - 3 Red Flags You’re Bottling Up Emotions Jul 09, 2024

Have you ever wondered if you’re actually chill or if you’re just really good at suppressing your emotions?
Before doing this work, I never thought of myself as an “emotional” person — I didn’t cry at movies, I didn’t lose my temper —but I was completely unaware of the emotional storm brewing beneath my cool exterior.
We’ve all been conditioned with implicit messages that certain emotions are unacceptable or weak (especially us women). As a result, we can start to unconsciously suppress our own emotions.
The thing is, no matter who you are, patterns of emotional suppression will have a huge impact on your overall well-being (mental + physical).
Listen in to learn:

The impact of bottling up emotions on your overall well-being
Three red flags that indicate you might be suppressing your emotions
How to shift from emotional suppression to healthy emotional management

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[rewind] - Want Real and Lasting Change? How to Unlock the Mind-Body Connection Jul 05, 2024

Over the summer, we’re going to bring back some of your past favorites as part of a Friday [rewind]. These are the top downloaded episodes that you all couldn’t get enough of!
Today’s [rewind] is a throwback to episode 75 all about how to create real and lasting change.
In order to actually create new thoughts, behaviors, feelings, and emotions, we must access our somatic intelligence. Somatic = relating to the body.
It’s one thing to conceptually understand how you want to show up in your life, but it’s a whole other ballgame to actually do it in light of the patterning of your nervous system.
Change and growth that’s focused only on the mind, i.e., cognitive learning, will only get you so far because you’re leaving out the rest of your body from the neck down.
Listen to this episode to learn about training our body to show up more powerfully for life – to have more capacity to hold all that life continues to throw at us.
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267 - How to Neurohack Happiness Chemicals Jul 02, 2024

Are you getting your daily D.O.S.E (dopamine, oxytocin, serotonin, & endorphins)?
You can naturally boost your body’s production of feel-good chemicals and neurohack happiness with just a few simple tweaks to your daily habits.
Check out these science-backed strategies to naturally boost key neurotransmitters to elevate your mood, enhance your well-being, and manage stress more effectively.
Listen in to learn:

The role of dopamine in motivation and how to naturally boost it.
Simple ways to increase oxytocin for better emotional connections.
Tips for maintaining healthy serotonin levels for overall well-being.
Effective strategies to enhance endorphin production to manage stress and pain.

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266 - Is Your Body Holding Chronic Stress in Your Fascia? How Fascia is the Key to Healing with Anna Rahe Jun 28, 2024

If you've been experiencing chronic pain or health issues and feel like you’ve tried everything without much success, it’s time for a deep dive into your body’s fascia.

Your body has an incredible system of spider web-like connective tissue called fascia. Through sensitive, fiber-optic-type communication, fascia is involved in and influences every other system and process in the human body.

For the past 20+ years, Anna Rahe has delved deep into a liberating and empowering relationship with fascia so that as many people as possible can invest in their health, restore their vitality, and heal themselves with the proprietary tools she has created. A

As the founder, CEO and educator of GST Body, Anna has spoken about holistic body care through fascia around the world, partnered with top athletes, surgeons, physicians and celebrities, and been featured in various publications, from Shape to Elle, Net-a-Porter to The Wall Street Journal.

On today’s podcast, Anna shares with us how our bodies are a “divining rod” pointing us to the roots of our bodily struggles. Her message of healing and vitality starts with us and how we can start healing ourselves with motion as medicine.
3 things you’ll learn in this episode:

The science of fascia and why it’s vital for health and wellness
How to harness motion as medicine
Anna’s own story of overcoming pain, and the secrets of how she stays energetic and flexible even at 45 while balancing motherhood and full-time entrepreneurship

Connect with Anna:

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265 - 3 Body-Based Tools To Calm Yourself Down When You're Triggered Jun 25, 2024

Think back to the last time you felt triggered - whether it was an eye roll from your kiddo, a rude comment from a neighbor, or being stuck in rush-hour traffic - being triggered activates our nervous system’s fight, flight, or freeze responses.

But here’s the catch, when we’re triggered, we can’t just tell ourselves to calm down. We have to communicate safety in a way our nervous system understands.

In today’s episode, you’ll learn effective body-based tools to help communicate safety to your nervous system and bring yourself back into a state of balance.

Learn how these practices can help discharge stress hormones, enhance sensory awareness, and promote emotional regulation.

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264 - Start Doing This Today to Reclaim Your Energy with Chloe Ward Jun 21, 2024

When’s the last time you woke up feeling truly energized throughout the day?

Hormones, nutrition, sleep habits, and lifestyle - there are so many contributing factors to our exhaustion.

But sometimes all we need to do is go back to the basics.

Today I’m joined by Chloe Ward, a Functional Diagnostic Nutrition Practitioner & Certified Integrative Nutrition Health Coach whose passion is helping women reclaim their energy, conquer weight loss hurdles, and manage stress effectively.

Chloe talks to us about how to identify the underlying causes of low energy and how health and wellness protocols are not a “one-size-fits-all” solution.

3 things you’ll learn in this episode:

The importance of minerals and how they affect stress, anxiety, and energy
3 things you need to start doing for a better nights sleep
3 habits to help restore low energy

Connect with Chloe:

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263 - A Mindset Shift for Life’s Challenging Seasons Jun 18, 2024

There’s no escaping it - sometimes life’s just really hard.

But even in the hard moments, we have choices. And being intentional about our mindset is a major key to navigating life's toughest seasons with grace and purpose.

Today, I share about a season of big changes for our family, as we prepare to leave our home of 15 years in Miami for a new adventure. From closing my law firm to uprooting our family, the journey has been filled with both excitement and lots of tears.

As we navigate the unknown, I've discovered powerful lessons about resilience, faith, and the strength we gain from life's challenges.

Listen in for a powerful mindset shift around adversity & resilience. This mindset will help you find purpose in pain, and prepare you for the next season of growth and opportunity.

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[rewind] - How to Create Calm and Safety in Your Nervous System Jun 14, 2024

The Calm Mom Podcast now has over 250 episodes, and there are some oldies-but-goodies that are just too good to get lost in the mix.
Over the summer, we’re going to bring back some of your favorites as part of a Friday [rewind]. These are the top downloaded episodes that you all couldn’t get enough of!
Today’s [rewind] is a throwback to episode 183 from last year all about how to create calm and safety in your nervous system.
Our body doesn’t speak a verbal language, so when we’re wanting to feel calm or present, we have to communicate to our body that it’s safe in a language our body understands.
In today’s [rewind] episode you’ll learn 5 different somatic (body-based) tools to create a sense of calm and safety in your nervous system.
These are exercises you can do any time you’re feeling dysregulated to help bring your body back to safety and ease it out of a fight, flight, or freeze stress response and back to regulation.
The summer cohort of RESTORE starts next week !! If you wanted to join us, be sure to register today to secure your spot. I want to give you a step-by-step plan to create calm and safety in your nervous system. You’ll learn how to unlock the stress cycle, increase your energy, decrease your irritability and edginess, heal your gut and insomnia - it’s so good. So if this feels like a full-body yes, register today and join us next week! Learn more here:
<<< JOIN THE RESTORE SUMMER COHORT >>>
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262 - How to Tell if You're in Fight, Flight, or Freeze Jun 13, 2024

Fight, flight or freeze - what’s your go-to stress response?

If you’ve been living with chronic stress or unresolved trauma, it’s possible you’ve been stuck in a stress response for so long that the symptoms seem normal to you.

But what if you could start feeling better today just by understanding your nervous system and practicing simple exercises to unlock the stress cycle?

In this episode, we delve into how our nervous system responds to modern-day stressors, from an overpacked schedule to the mental load of motherhood.

Learn why awareness of the state of your nervous system is a crucial first step toward regulating your nervous system. Michelle also discusses practical ways to shift out of survival mode and into a state of calm, presence, and productivity.

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261 - These 5 Habits Are Causing Your Burnout Jun 11, 2024

Ever wonder how you got so overwhelmed, burned out, and struggling to keep up with the endless demands of life?

It didn’t happen overnight. We’ve all got sneaky habits that are contributing to burnout without realizing it.

In today’s episode, you’ll learn about the common mindsets, behaviors, and habits that lead many women to chronic stress and exhaustion.

Whether it’s a pattern of people-pleasing, masculine energy, or living out of alignment - listen in to discover if you have any of these 5 habits and learn practical solutions to help you find more ease and flow.

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260 - Staying Calm While Parenting Strong-Willed Kids with Randi Rubenstein Jun 07, 2024

Have you had the joy of parenting a strong-willed child? 😉
Our strong-willed kiddos are independent, confident, and determined. They’re natural leaders and world-changers.
But those big personality traits don’t come without their power struggles, stubbornness, and a little drama-rama.
If you’re raising a strong-willed kid, learning how to regulate your nervous system is truly a superpower.
Tune into today’s conversation with Randi Rubenstein, host of the “Mastermind Parenting Podcast” and author of The Parent Gap. Randi is passionate about giving parents the tools to break unhealthy habits when trying to parent highly-sensitive and strong-willed children.
3 things you’ll learn in this episode:

Why memorizing parenting scripts isn’t the best approach when we’re triggered
How connection is always the first step in co-regulation
Calm people solve problems (and parenting is a lot of problem solving!)

Connect with Randi:

Listen to the Heal Your Burnout Private Podcast
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259 - 75 Soft: My Nervous System Summer Challenge - Want to Join Me? Jun 04, 2024

Inspired in part by 75 Hard (the 75-day mental toughness program that requires you to follow a strict daily regimen), I’m inviting you to a journey that’s anything but hard.

The seasons are changing, the kids are out of school, and it’s a great time to start incorporating new habits to support a regulated nervous system.

Join me on a summer journey to discover the feminine energy of ease and flow. More peace and joy. More fun and rest.

The 75 Soft summer challenge focuses on nourishing and regulating our nervous system through five daily habits designed to foster rest, self-care, and joy.

Tune in and join the movement towards a summer of softness and self-compassion.

Download the tracking sheet from the show notes and share your journey with us!

<<< DOWNLOAD THE 75 SOFT HABIT TRACKING SHEET >>>

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258 - Using Brain Science to Increase Self-Esteem with Dr. Simone Alicia May 31, 2024

What if I told you that there was a science to having confidence and healthy self-esteem?
Today’s guest, Dr. Simone Alicia, is The Self-Esteem Doctor 👩🏾‍⚕️She’s a self-esteem expert & motivational speaker who is deeply passionate about self-development and nourishing the mental, physical and spiritual well-being of people, especially women.
In today’s episode, she talks us through why we may struggle with self-esteem, how we can start making daily adjustments to our thought patterns, and measurable techniques that can get you on the path to confidence that you deserve.
3 things you’ll learn in this episode:

Tools and techniques that we can use to improve our confidence and self-esteem
How we can take stock of our mental, spiritual and physical wellbeing
How we can help foster healthy self-esteem in our children

Connect with Dr Alicia:

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257 - 5 Signs You're Living With High-Functioning Anxiety May 28, 2024

Do you ever feel like you're holding everything together on the outside, but on the inside it feels like a daily battle with self-doubt, overthinking, and exhaustion?
In today’s episode, we dive into the often-overlooked concept of high-functioning anxiety. While society might praise your high achievements, organization, and dependability, these traits can sometimes mask a nervous system stuck in fight or flight.
If you find yourself constantly overthinking, unable to relax, or saying yes to everyone at the expense of your own well-being, this episode is for you. By recognizing the signs of high-functioning anxiety, you can begin to close the stress cycle and shift towards a state of calm and ease.
Listen in to learn:

How to identify 5 hidden signs of high-functioning anxiety.
The impact of overthinking, people-pleasing, low self-worth, perfectionism, and procrastination on your nervous system.
Practical steps to help your nervous system move out of fight or flight and into a more regulated state.

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256 - Healing Your Symptoms From the Inside Out With Functional Nutritionist & Autoimmune Coach Risa Groux, CN May 24, 2024

Have you ever known that something was off with your mental, emotional, or physical health, and bounced around between doctor’s offices unable to get any real explanation or solution?
If so, you’re not alone. Today’s guest, Risa Groux, is a Certified Nurse, Functional Nutritionist and Certified Autoimmune Coach. She is passionate about discovering the root causes of our symptoms and offering holistic solutions to heal our bodies from within.
3 things you’ll learn in this episode:

How functional nutrition and autoimmune coaching go hand-in-hand
How to identify the root causes of autoimmune diseases
How to customize your diet to your individual health needs

Connect with Risa:

IG: @risagrouxnutrition
www.risagrouxnutrition.com - Use code “TCM10” to save 10% on any products bought on her website!
Take the “Your Food Frame Quiz” here!

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255 - 5 Things Your Anxiety Might Be Trying to Tell You May 21, 2024

You probably know what anxiety feels like, but do you know what that experience of anxiety might be trying to communicate to you?
Our body is constantly sending us somatic cues. The key is to learn to listen to the message instead of trying to silence the messenger.
In today’s episode, I’m sharing 5 things that your anxiety might be trying to tell you. If you’re able to grow in awareness of the ways your body communicates with you, you’ll find the path to healing anxiety from the inside out.
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254 - Raised by Toxic Parents? How to Break the Cycle and Reparent Yourself with Cari Fund May 17, 2024

Toxic parenting is so much more than a buzzphrase. It’s real, emotional trauma that we can carry into adulthood.
As adults, setting boundaries with our childhood caregivers and “reparenting” ourselves is often the key to standing in the gap as a cycle breaker and raising our children differently than how we were raised.
In today’s episode, Cari Fund, a passionate women’s advocate and author, joins me to talk about her journey of navigating estrangement from her mother, learning how to reparent herself, and teaching us how to change the narrative and environment in our homes.
3 things you’ll learn:

How to break the cycle of toxic parenting
Practical ideas to start reparenting yourself
How to create a legacy of love and empowerment for your children

Connect with Cari:

IG: @cari.fund
www.cari.fund
Free Guide: Heal Wounds and Break Generational Trauma

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253 - 7 Ways to Release Stress & Anxiety From Your Body May 14, 2024

Muscle tension, aches & pains, gut issues, insomnia, headaches, autoimmune conditions - did you know that all of these can be physical symptoms of stress and anxiety stored in our body?
When our nervous system perceives stress, there’s a physiological response in the body, so we need to have daily practices to release this stress and anxiety from our body.
In today’s episode I teach you 7 simple and practical ways to release stress and anxiety in your body where you’re feeling it most.
Stress could be hanging out in your jaw, your shoulders, even your gut, and there are simple practices that can get you on the path to healing. Listen in to learn how!
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252 - Small Changes that Lead to Big Impact with Abby Calabrese May 10, 2024

Do you feel the pressure to do it all?
As women, we so often feel an unspoken expectation to be able to handle all the things that need to be done as a mom, as a wife, and in our workspaces, without complaint or skipping a beat.
If you’ve felt that pressure to do all… the... things, you my friend are not alone.
In this episode, Abby Calabrese, an executive coach for high-achieving female professionals, breaks down how we deal with the stress of life as modern-day women. She has developed a method for women to recalibrate their lives and reclaim fulfillment.
Don’t miss the turn in our conversation about our coping mechanisms for stress and how being sober-curious has been a game changer for both of us.
3 things you’ll learn:

Why it's better to take action than miss out by not even trying
How the amount of stress we are under as women to "do it all" leads to burnout
The impact of alcohol on the nervous system

Connect with Abby:

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REGULATION RESOURCES
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251 - Snapping at Your Kids? 3 Strategies to Help You Keep Your Cool May 07, 2024

It happens to the best of us, right? We all have moments when we've lost our cool with our kids. Motherhood can be hard, y’all!
In today’s episode, you’ll learn about your window of tolerance - your capacity to handle parenting (and life) - without snapping or becoming dysregulated.
Here's the thing - you can’t have emotional regulation without nervous system regulation.
When you learn to regulate your nervous system, you’ll find that you also have the ability to better regulate your emotions.
Listen in to learn 3 practical things that will help you keep your cool when you’re feeling triggered and expand your capacity to hold more of what life throws your way.
EP. 27 - HOW TO REPAIR WITH YOUR CHILD AFTER LOSING YOUR COOL
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250 - The Spiritual Solution to People Pleasing with Tanya Engesether of The Grace Filled Leader May 03, 2024

Do you have a pattern of people-pleasing?
When’s the last time you said yes when you really wanted to say no? Taken on more than you had the bandwidth for? Worried about whether someone was upset with you?
Here’s the thing friend, there’s a cost to keeping everyone around you happy.
Tanya Engesether knows how people-pleasing and seeking approval can be an express ticket to burnout.
As a Christian Certified Life Coach and host of The Grace Filled Leader podcast, she teaches women how to release the guilt of prioritizing a healthy nervous system over pleasing others and how to make space for grace in all areas of our lives.
3 things you’ll learn:

Clues that you might be a people pleaser
How to break the habits of approval-seeking and people-pleasing
How to release the guilt of setting new boundaries

Connect with Tanya:

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249 - Anxious or Irritated? Stop Trying to be Calm and Try This Instead Apr 30, 2024

Have you ever been angry and someone told you to “just calm down”?
Or have you ever experienced anxiety and tried to calm your body with a moment of stillness, but it just seemed to make you feel worse?
Oftentimes, when we’re in our sympathetic nervous system feeling anxious or angry, trying to calm down by taking deep breaths or meditating can be really uncomfortable.
It’s not what our body needs at the moment.
In today’s episode, you’ll learn what your nervous system actually needs to process and release the stress, anxiety, and anger of fight-or-flight.
These body-based exercises will help you close the stress cycle and naturally come back to calmness in an unforced way.
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248 - Sleep Science: Navigating the Mind-Body Connection for Better Sleep with Devin Burke Apr 26, 2024

When was the last time you got a good night’s sleep?
Or maybe a better question is when was the last time you woke up feeling truly rested
Do you have a hard time falling asleep or staying asleep?
Today’s guest is Devin Burke of the Sleep Science Academy. Devin walks us through his holistic approach to helping people stop suffering and start sleeping. Quality sleep is so much more than the duration.
Devin teaches us how much sleep we really need, how to identify the quality of our rest, and how to track and optimize our sleep habits,
3 things you’ll learn:

Strategies and holistic approaches to eliminate insomnia naturally
Navigating the mind-body connection for better sleep
Tips and habits for cultivating sustainable sleep patterns, emphasizing the importance of consistency and personalized routines

Connect with Devin:

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247 - Beyond Burnout: Top 3 Reasons You Feel Fried Apr 23, 2024

Are you running on empty? Maybe you know the feeling - brain fog, forgetfulness, irritability, anxiety, loss of motivation - you’re just plain exhausted.
But how did you get to this point? It didn’t happen overnight. So, what are the biggest contributing factors?
In today’s episode, you’ll learn 3 of the most common reasons why women are feeling fried.
I’ve got easy-to-identify patterns that might be leading to your burnout, and simple ways to start healing.
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246 - The Truth About Birth Control, Stress, & Hormone Imbalances with Dr. Tabatha Barber, The Gutsy Gynecologist Apr 19, 2024

Has birth control (or something else) prescribed by your OB/GYN had a lasting impact on your health & wellness?
Have you known something was off with your hormones, only to be told that your labs are fine?
Have you ever been concerned about weight gain, but been told that you just need to exercise more and eat less?
If so, you’re not alone.
In this episode, triple board-certified OB/GYN, Dr. Tabatha Barber, joins us to share her expertise in gynecology, hormonal health, and functional medicine and bust some myths we’ve been led to believe about our gynecological health.
3 things you’ll learn:

Common myths still perpetuated by OBGYNs regarding hormones, birth control, diet, body image, and the real cause of gynecological issues
How to tap into your body’s innate ability to heal itself and thrive
The connection between fasting, faith and balancing our hormones

Connect with Dr. Tabatha:

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245 - 5 Ways to Calm an Overactive Nervous System Apr 16, 2024

Do you have an overactive nervous system?
Symptoms of a nervous system stuck in fight or flight can include chronic anxiety, insomnia, headaches, and a clenched jaw/muscle tension. An overactive nervous system may even affect your gut health, immune system, and fertility.
But how do you calm an overactive nervous system and regain a sense of calm?
In today’s episode, I’ve got 5 ways to start healing your nervous system with simple, practical, body-based solutions that can move you out of nervous system dysregulation and back to feeling peaceful and energized.
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244 - How to Reach Your Goals Without all the Hustle with Gabe Cox of Red Hot Mindset Apr 12, 2024

Have you ever worn your busyness like a badge of honor?
Oftentimes, being busy and having a packed schedule can make us feel like we’re living a full life. But hustling between events and commitments doesn’t mean we’re living life the fullest.
Today we hear from Gabe Cox, an online business and goals strategist and the founder of Red Hot Mindset. As an avid runner, Gabe has harnessed that passion into helping women set goals, plan strategically, and do it all from a powerful place of simplicity.
Gabe shows us how we can ditch hustle culture and intentionally plan our goals based on our season of life.
3 things you’ll learn:

How to protect yourself from hustle culture while working toward your goals
How to turn your passion and purpose into impact and income
How to craft a personalized game plan that works for the season you’re in and the capacity you have

Connect with Gabe:

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243 - 3 Things I Started Saying That Helped Heal My Burnout Apr 09, 2024

What’s your go-to response when you’re asked to take on something new?
For the longest time, I’d automatically say yes (regardless of whether I had the time or energy). Can you relate?
As high-achieving moms, we likely take pride in being high-capacity - you’re dependable, productive, reliable, helpful, etc. But being quick to say yes to everything can also be a fast track to burnout.
In today’s episode, I share 3 things I started saying to help me set better boundaries around my time, energy, and bandwidth, and help me recover from burnout.
If you’ve been feeling overwhelmed and pressed for time lately, this episode is for you!
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242 - How Helicopter Parenting is Impacting Your Kids’ Brains with Bizzie Gold, Founder of the Break Method Apr 05, 2024

Are you a helicopter parent? Do you often find yourself hovering over your kids to make sure they’re safe and intervening at the slightest sign of struggle?
We’re responsible for the health and safety of our children (obv), but the research is showing that there are consequences to helicopter parenting that we might not be aware of.
In today’s episode, Bizzie Gold, author, speaker, mom of 4, and founder of the Break Method, brings insight into the connection between childhood emotional patterning and behavioral expressions in adulthood.
In today’s episode, she shares how helicopter parenting can affect our children’s brain development and emotional patterning and offers a better solution for both us and our kiddos.
3 things you’ll learn:

How helicopter parenting is more harmful than helpful
How to look at your child’s perspective when stress is escalating
How to help your child build autonomy and self-confidence

Connect with Bizzie:

IG: @bizziegold
BizzieGold.com

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241 - Are You a Perfectionist? 3 Reasons Perfectionists Have High Anxiety Apr 02, 2024

Some things just go together. Peanut butter & chocolate, mac & cheese, and perfectionism & anxiety. 😉
But in all seriousness, if you notice that you tend to have perfectionistic tendencies, you likely also manage high-functioning anxiety.
You feel uneasy when things are out of order. It drives you crazy when people don’t follow rules. It’s hard to relax when the house is a mess. You have really high expectations for yourself and others.
I get it because I’ve been there too.
And in today’s episode, we take a look at where your perfectionism might have started and then explore 3 reasons why perfectionists tend to have high anxiety (and what to do about it).
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240 - Put Your Lists Away! Effective Time Management, Organization & Productivity for Moms with Megan Sumrell Mar 29, 2024

Do you use a daily to-do list?
I know how good it can feel to cross things off a list, but did you know that to-do lists are not the best way to maximize our productivity and efficiency?
In today’s episode, time management expert Megan Sumrell talks to us about getting rid of our lists and focusing on our priorities and time management instead of just crossing off to-dos.
After spending over 20 years working in systems and planning, Megan has formulated easy to implement steps to manage your time at home, feel productive, and get organized, all while keeping your sense of self and purpose.
3 things you’ll learn:

Why you should be aiming for work-life harmony instead of work-life balance.
Why your daily task list is adding stress to your life and what to do instead.
How to minimize distractions and stay focused on your priorities

Connect with Megan:

Join RESTORE - DETAILS AND REGISTRATION HERE!
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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show! This helps us support more women, just like you, on their motherhood journey. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

239 - 5 Subtle Signs You're Stuck in Survival Mode Mar 26, 2024

Do you feel like you’re always rushing? Wondering where your creativity has gone? If so, you might be stuck in “survival mode”.
The everyday and chronic stress we experience causes a physiological response in our body.
We release hormones like adrenaline and cortisol and are prompted into survival mode - fight, flight, freeze, or fawn.
When our body doesn’t feel safe enough to return to baseline stress level, we can get stuck in a survival mode.
In today’s episode, I’ve got five signs that you might be stuck in survival mode. Some of these signs can be subtle and most are fairly common.
So listen in to find out if you might be living in survival mode.
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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show! This helps us support more women, just like you, on their motherhood journey. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

238 - Tired of Being Tired? Top Causes of Chronic Fatigue and Powerful Energy-Boosting Habits with Tiffany Cagwin Mar 22, 2024

Have you noticed a difference between feeling tired and being chronically fatigued?
We can usually take a quick nap or go to bed early to recover from feeling tired. But chronic fatigue is a deeper issue that requires a more holistic response.
In today’s episode, Certified Functional Diagnostic Nutrition Practitioner, Tiffany Cagwin, joins us to talk about some of the most common culprits of chronic fatigue and how it’s affecting working moms in particular (hint: it’s not just stress!).
The mental load of motherhood, lack of sleep, and constant stimulation may seem like the obvious causes of your energy shortage, but today’s episode will expose some of the surprising roots that are contributing to your chronic fatigue.
Tiffany’s aim is to help take a holistic approach to helping us moms heal chronic fatigue by better managing our time, giving us energy-boosting habits, and steering us away from habits that are more harmful than helpful.
3 things you’ll learn:

Key reasons we’re seeing an energy shortage among moms
The most common causes of chronic fatigue
Day-to-day habits that can aren’t actually energy giving

Connect with Tiffany:

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237 - 4 Game-Changing Strategies for Nervous System Regulation Mar 19, 2024

Here are some of the top benefits to having a regulated nervous system:

improved mood and emotional balance
increased creativity
reduced stress, anxiety and overwhelm
better sleep and physical recovery
improved digestive function
increased overall resilience (this is the goal)

If you’re ready for more of this ⤴️, then today’s episode is for you.
In this episode, I share 4 things you can start doing today to regulate your nervous system.
Each of these game-changing strategies are small changes that will have a huge impact in healing and regulating your nervous system.
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236 - How to Build Confidence & Shatter Limiting Beliefs with Andrea Herbert Mar 14, 2024

What’s holding you back from chasing down those big dreams of yours?
Is it a pesky inner critic? Do you struggle to find the time? Has it been hard to focus on your personal goals since becoming a mom?
I get it - it’s easy to get swept up in the day-to-day of motherhood. Whether you feel like you’ve given up parts of yourself, are your own worst critic, or find yourself using motherhood as an excuse to hit pause on your goals, you’re not alone.
Today, mother of 3, wife, entrepreneur, and marathoner, Andrea Herbert of Gold Ivy Health Co., joins us to talk about how to live a life that actually aligns with our values and brings us a sense of fulfillment.
Andrea has coached thousands of women to embody the highest version of themselves. Whether your goal is to build confidence, be a better parent, or find more joy, you can overcome your mental obstacles and turn your dreams into a reality.
3 things you’ll learn:

How to tame the motherhood inner critic
How to sustain your energy throughout the day
How to build confidence and shatter your limiting beliefs

Connect with Andrea:

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show! This helps us support more women, just like you, on their motherhood journey. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

235 - Unlocking Calm: Powerful Somatic Practices to Shift out of Fight, Flight, or Freeze Mar 12, 2024

What do you usually do when you’re feeling anxious, irritable, or burned out?
Do you tend to ignore it? Push though? Check out?
Experiencing anxiety, irritability, or burnout can be a signal that your body’s in a fight, flight, or freeze response.
In today’s episode, I share a few different body-based somatic tools and practices that can help shift your nervous system out of a fight, flight or freeze stress response and back to a place of safety, calmness, and regulation.
Bonus - each of the somatic tools I give you in this episode are super simple and only take a couple minutes!
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234 - Overthinker or Overachiever? Audit Your Internal Systems to Recover from Burnout with Lauren Ruth Martin Mar 08, 2024

Do you find yourself thinking through every possible scenario before you can make a decision?

Or maybe you’re the kind of person who always goes above and beyond?

The reality is that burnout comes from both negative and positive factors in our lives, and it’s time to take inventory.

In today’s episode, self-described hyperactive overachiever and recovering perfectionist, Lauren Ruth Martin, helps us untangle overthinking and overachieving to heal our burnout.

We are creatures of habit, and Lauren helps us identify some of the patterns that are contributing to our overwhelm and burnout.

3 things you’ll learn:

The signs and symptoms of burnout
Important “boring self-care” and how to incorporate it more into everyday life
How your procrastination may be tied to perfectionism

Connect with Lauren Ruth:

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show! This helps us support more women, just like you, on their motherhood journey. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

233 - Top 3 Reasons You Must Heal Your Nervous System (Especially as a Mom) Mar 05, 2024

Let’s clear something up: having a healthy, regulated nervous system does not mean you’re calm all the time. Phew!
Rather, a healthy nervous system is resilient. It responds appropriately to stressors (but doesn't get stuck in a stress response), and can return to a state of calm when the stress has passed. It ebbs and flows in response to what’s happening around us.
In this episode, we're breaking down the top 3 reasons why having a healthy and resilient nervous system is crucial, especially as a mom.
So if you’re ready to get off the hot-mess express and are seeking more stability and resilience in the face of everyday challenges, this episode is for you!
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232 - A Powerful Nighttime Routine to Optimize Your Health with Terry Cralle of the Better Sleep Council Mar 01, 2024

How often do you think about sleep? From the minute we become a mom, sleep becomes a big deal (for both us and our kids)!

My kids’ sleep schedules are often on my mind. Are they getting enough sleep? Am I letting them stay up too late? Is this nap going to ruin bedtime? Why do they have such a hard time waking up?

In today’s episode, Registered Nurse and Certified Clinical Sleep Educator Terry Cralle, breaks down the science and research behind healthy sleep habits.

Terry discusses how stress impacts children’s sleep habits, how nighttime rituals can help our kids get more quality sleep, and practical tips for helping our little ones sleep (so we can sleep too!).

Three things you’ll learn:

Clues that our kids aren’t getting enough sleep
How to help our kids develop a healthy bedtime & sleep ritual
How to know when it might be time for a new mattress or pillow

Connect with Terry:

BetterSleep.org
Instagram - @bettersleeporg

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231 - 5 Subtle Signs You Have Suppressed Anger That Needs to Be Released Feb 27, 2024

I usually see women deal with their anger in one of two ways.
It’s typically either “I’ve got a hot temper and it’s often on full display” or it runs more along the “I’m pretty chill, but I might be suppressing some anger” camp.
How do you deal with anger?
No matter which camp you’re in, anger is a completely normal human emotion, and most of us have no idea how to release it in a healthy way.
In today’s episode, I go through 5 subtle signs that you might be suppressing anger without realizing it.
Some of these signs are surprising physical symptoms (like headaches and gut issues) and some are other emotions (like resentment and frustration) that are actually manifestations of suppressed anger.
Listen in as we explore the roots of suppressed anger and how it can be showing up in your life in surprising ways.

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230 - 5 Steps to Living a Life of Intention with Stephanie O’Dea, NYT Bestselling Author of How to Live Slowly: Peaceful Tranquility in a Frenzied World Feb 23, 2024

We often wear busyness as a badge of honor - but is it?
Motherhood can be crazy busy if we let it. We can get sucked into the constant running from one place to another - this sport, that birthday, quick grocery run, dash back from work. Here’s the thing - our pace doesn’t have to be tied to our productivity.
If you’re ready to slow down, Stephanie O’Dea, NYT Bestselling Author of How to Live Slowly: Peaceful Tranquility in a Frenzied World, gives us practical handles to help live a slower, more sustainable lifestyle with our family.
Stephanie shares with us her journey that started with a Crock Pot (yes, seriously!) and led her to developing five steps to help you embrace a slower paced, more intentional lifestyle.
Three things you’ll learn:

What it really means to live more slowly
How to achieve your goals without all the hurry and hustle
How to set priorities and be intentional about how you spend your time

Connect with Stephanie:

Private Podcast: “HEAL YOUR BURNOUT” PRIVATE PODCAST SERIES
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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show! This helps us support more women, just like you, on their motherhood journey. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

229 - Looking Stressed? 5 Ways Stress Changes Your Appearance Feb 20, 2024

We know that stress can cause dark circles under our eyes, but did you know that chronic stress can impact so much more about how we look?
The state of our nervous system ultimately impacts the health of all the other systems in our body, which can impact how we look.
In today’s episode, we talk about 5 surprising changes in our physical appearance - from our hair, skin, and stubborn weight - that can all be caused by chronic stress.
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228 - Co-Parenting? 4 Steps to Move out of Toxic Communication, Conflict, & Chaos with Conscious Parenting Coach, Mikki Gardner Feb 16, 2024

Co-parenting can be a difficult path to navigate with grace and intention.
Parenting is hard enough, but navigating divorce and co-parenting can put you on the fast track to overwhelm. If you’ve struggled with anxiety & stress when it comes to co-parenting, today’s episode is for you.
Mikki Gardner is a Certified Life + Conscious Parenting Coach, the host of Co-Parenting With Confidence Podcast, and a mom of 3! After learning how to navigate life post divorce & using it as a catalyst to her own transformation, Mikki now helps moms move past the drama to become calm, confident co-parents.
Mikki is on a mission to help women navigate the emotional and practical difficulties of co-parenting while creating an intentional, joy + ease-filled life.
Three things you’ll learn:

How to move out of the toxic communication cycle, never-ending conflict + chaos with your co-parent
How to prioritize your kids while setting boundaries
How conscious co-parenting can benefit you

Connect with Mikki:

Website: www.mikkigardner.com
Instagram: @mikkigardner

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227 - 5 Things I Ditched to Regulate My Nervous System Feb 16, 2024

Are there parts of your daily routine that might be increasing your stress, anxiety, & overwhelm?

If you’re like me, for years I had daily habits that were keeping me stuck in fight-or-flight - and I did even realize it!

In today’s episode, I’m sharing 5 things I ditched that made a huge difference in regulating my nervous system and reducing my anxiety & overwhelm.

They’re simple, they’re practical, and they’re things you can ditch today and notice the difference too!

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226 - No Guilt Mom: How to Raise Kids While Pursuing Your Own Passions with JoAnn Crohn Feb 09, 2024

Feeling the weight of the world on your shoulders? You're not alone.

As moms, we often find ourselves carrying a hefty mental load, with a side of guilt thrown in for good measure.

In today’s episode, JoAnn Crohn, M. Ed, of No Guilt Mom, teaches us tips and tricks to navigate motherhood while pursuing our passions - all without the guilt.

JoAnn shows us how we can build deeper and more meaningful relationships with our family by talking through solutions instead of relying on “what’s always been done”.

Three things you’ll learn:

How to delegate tasks within the home or let balls drop so that you can pursue your own desires.
How to figure out the reasons behind kids' behavior and come up with solutions together as a family - versus coming up with the "right" consequence.
How to let go of the guilt that comes with parenting and pursuing our own fun and connection as women.

Connect with Joann:

Website: NoGuiltMom.com
Instagram: @noguiltmom
“Stop Doing” Checklist - a free list of 7 things that moms can stop doing and actually benefit their family in the long-run.

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225 - Silent Signs of Stress: 3 Ways Your Body is Saying No Feb 06, 2024

Don’t miss this final day to sign up for RESTORE! 🎉
Your body is always communicating with you. 🗣️ Are you listening?
Have you ever had a headache or neck pain and just popped a couple Aleve?
Have you ever had trouble falling asleep and thought “I’ll just have a glass of wine to unwind”?
Do you have a history of gut issues or autoimmune conditions?
Your body might be telling you “enough is enough”. Our body often knows our limits before our brains does.
In today’s episode, we explore some of the most common reasons we experience somatic cues of nervous dysregulation and I coach through three different signals your body may be giving you that you need to slow down and pay attention.
REGULATE YOUR NERVOUS SYSTEM AND UNLOCK THE STRESS CYCLE - LEARN MORE ABOUT RESTORE
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224 - Working Mom’s Survival Guide: 8 Lessons for Work-Life Balance with Dr. Elizabeth Arleo Feb 02, 2024

What comes to mind when you hear the word “balance”?
Is it a set of scales with items carefully placed on each side? ⚖️
For working moms, balance can feel like a goal that’s always just out of reach.
In today’s episode, Dr. Elizabeth Kagan Arleo shares her first-hand experience and eight lessons she’s learned as a working mother. She’ll talk about stressors that are unique to professional working moms and how imposter syndrome can be a factor in burnout.
Three things you’ll learn in this episode:

Why working moms are vulnerable to overwhelm
What it means to “eat your frog”
How to overcome imposter syndrome

To connect with Dr. Arleo, head to:

Website: www.drelizabethkaganarleo.com
Book: First, Eat Your Frog

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223 - Bonus: Try This Bedtime Drink to Lower Stress Hormones and Improve Sleep Feb 01, 2024

Want to try my nervous system nightcap?
For the last few months, I’ve been sipping this simple recipe about 30 minutes before I go to bed and it's been a game-changer in helping me get quality sleep and have more energy during the day.
So, of course, I wanted to share it with you!
In today’s episode, I’ll give you the recipe for my nervous system nightcap, and also break down the science behind it.
When our stress hormone cortisol is running on overdrive all day (and depleting our glycogen stores), it can wreak havoc on our sleep.
So, having a drink that naturally contains melatonin and supports our adrenal glands helps to regulate our stress response and promote relaxation and sleep.
Give this recipe a try for a few weeks and let me know how it goes. Here's to restful nights and refreshed mornings!
REGULATE YOUR NERVOUS SYSTEM AND UNLOCK THE STRESS CYCLE - LEARN MORE ABOUT RESTORE
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222 - From Burnout to Balance: Introducing RESTORE and my 6-Step Framework to Reset Your Nervous System and Beat Burnout Jan 30, 2024

Drumroll, please... doors to my group coaching program, RESTORE, are now OPEN! 🎉
If you've been nodding along as you’ve listened to the last few episodes, then this is your moment, my friends.
Regardless of how dysregulation or burnout is showing up in your life, there's only one solution: learning how to adopt a lifestyle that supports nervous system regulation.
That's why I've poured all my expertise into creating a 6-Step Framework rooted in neuroscience & the nervous system.
In today’s episode, I will coach you through my powerful 6-step framework to regulate your nervous system, unlock the stress cycle, and heal from burnout.
This exact framework is what I teach inside RESTORE, our group program.
RESTORE isn't just about information – it's about transformation, friends. In our 7 weeks together, we'll dive deep into nervous system balancing exercises, habits, and mindset shifts, all with LIVE coaching and personalized feedback from me.
So, if you're ready to reclaim your energy, find balance, and say goodbye to burnout, head over to michellegrosser.com/restore and secure your spot. As a thank you for being a founding member, we're offering $500 off with a special code at checkout.
Remember, this is the lowest price the program will ever be, so don't miss out!
Still curious or have questions? Book a free 30-minute call with me at the link below, and let's chat. Or shoot me an email, and I'll make time to connect with you personally. Your journey to healing starts here, and I can't wait to walk alongside you every step of the way. Let's do this, mama!
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221 - Sober Curious? Sneaky Ways Mommy Wine Culture is Impacting Your Nervous System with Celeste Yvonne Jan 26, 2024

Do you love to unwind with a glass of wine at the end of the day?
You’ve taken care of your kids all day, kept up with the house, done your own work. Maybe that glass at the end of the day is how you take the edge off after the day’s chaos.
If so, you’re not alone. Mommy wine culture is everywhere. And I bought into it for years until I studied the nervous system.
Sober mom advocate Celeste Yvonne joins us in today’s episode to talk about the harmful nature of Mommy Wine Culture and how easily we come to rely on a drink as a part of our daily routine.
Three things you’ll learn in this episode:

What it means to be sober curious
How even occasional alcohol consumption impacts our nervous system
Surprising ways mommy wine culture causes anxiety

To connect with Celeste, head to:

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220 - Bonus: 3 Powerful Mantras For When You Feel Stressed & Burned Out Jan 25, 2024

What does your self-talk sound like when you’re feeling stressed and overwhelmed?
Is it like the Little Engine that could chanting “I think I can. I think I can. I think I can” or does that voice tend to be more critical?
Over the years, I’ve consistently relied on 3 specific reminders to help me heal from burnout and redirect my focus when I’m feeling stressed.
And I’m not talking about saying nice things to myself in the mirror. I’m talking about mantras, affirmations, and reminders that are rooted in nervous system regulation.
Listen to this episode for these 3 powerful mantras that will help you stay grounded when you start to spiral out in stress.
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219 - 5 Morning Mistakes that Wreck Your Nervous System and Cause Burnout Jan 23, 2024

What does the first hour of your day look like?

Maybe you've gotten your AM routine down to what you think is a science.

But here’s what I’ve noticed - most of us aren’t aware that we have morning habits that are sabotaging our nervous system and causing burnout.
In today's episode, you'll learn 5 common morning routines that actually increase your baseline stress levels and can cause anxiety and burnout.
I'll teach you easy swaps to your morning routine to start your day supporting nervous system regulation (and I promise I won’t take away your coffee!)/
Recovering from burnout doesn’t happen in a day, but I can teach you how to start your mornings with intention to optimize the state of your nervous system for healing.
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218 - Get Organized! How Busy Moms Reduce Clutter & Manage Their Time with Jenny Layton, Organization Expert Jan 19, 2024

A place for everything and everything in its place. Sounds familiar?
While having an organized home sounds ideal, making it a reality can be a whole different story.
In today’s episode, organization expert Jenny Layton talks to us about how to reduce clutter and how to make the time to do it.
By prioritizing the things that matter most and getting rid of both physical clutter and mental barriers, busy moms just like us can declutter and get organized.
Three things you’ll learn in this episode:

Where to begin when organizing & decluttering feels overwhelming
How to follow through on our good intentions to plan and organize
How to stop getting in our own way and make real time for change

To connect with Jenny, head to:

Instagram: @jlthehappygal
Website: The Happy Gal
Podcast: Life Organized
Freebie: Get Organized Fast

-
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217 - Bonus: Permission to Be a Quitter Like Me Jan 18, 2024

Over the last few months, I’ve become a great quitter.
And guess what? It’s been amazing.
When did quitting get such a bad rap, anyway?
Check out this minisode to reframe your mindset around calling it quits and discover how quitting might just be the key to more joy.

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show! This helps us support more women, just like you, on their motherhood journey. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

216 - 5 Signs You're in Fight or Flight (Even if You're Not Feeling Angry or Anxious) Jan 16, 2024

Managing stress is a part of life, right? Especially as a mom, it can feel like if it’s not one thing, it’s another.

But here’s the thing about stress - our body is designed to experience stress as a cycle with a beginning and an end.

We perceive a stressor -> our body has a physiological response -> we go into fight-or-flight -> the stressor resolves & we’re safe -> we return to regulation.

But what happens when we’re living in a state of chronic stress? We can get stuck in fight-or-flight and the stress cycle never completes. And this my friends, is what leads to burnout.

But how do you know if you’re stuck in fight-or-flight?

In today’s episode, you’ll learn five signs that your nervous system is likely stuck in flight-or-flight even if you’re not feeling angry or anxious. Plus, we’ll discuss how to unlock the stress cycle so your body can regulate and you can move from surviving to thriving.

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215 - Does Money Talk Stress You Out? Own Your Financial Future with Shinobu Hindert, CFP Jan 12, 2024

How often do you think about money? Better yet, how often do you talk about it without breaking into a sweat?

In today’s episode, Shinobu Hindert encourages us that financial planning doesn’t have to be stressful! Shinobu is a money expert & best-selling author of the book Investing Is Your Superpower.

If you’ve ever felt inadequate when it comes to investing or unsure about where to even begin, Shinobu has real solutions and easy to follow guides to get you where you need to be financially.

Three things you’ll learn in this episode:

How to prioritize taking care of your family finances to secure your family’s financial future
The importance of investing now
How to be empowered (rather than intimidated) in your finances

To connect with Shinobu, head to:

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show! This helps us support more women, just like you, on their motherhood journey. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

214 - Unlocking Burnout Recovery: 3 Reasons Time Off Isn't Enough Jan 09, 2024

Have you ever felt burned out and looked ahead to a 3-day weekend or another break your calendar because you were finally going to rest and recharge? Same, friend.

Don’t get me wrong - long weekends are awesome. But here’s the thing *spoiler alert* the whole "take time off to heal" idea might not be the magic fix you hoped for.

Burnout’s a slippery slope. It can often take years of pushing ourselves and ignoring our body’s signs to slow down before we realize how burned out we are.

In today’s episode, I take you through my simple 6-step framework to help heal your burnout. So if you’re ready to unlock the stress cycle that leads to burnout, this episode is for you!

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213 - Connection-Focused Strategies for Challenging Parenting Moments with Kaili Zeiher, Pediatric OT Jan 05, 2024

What’s your typical response when your kiddos start melting down? I hear the word "meltdown" and I swear my eye starts to twitch. And I know I’m not alone!

Chances are, regardless of how well we handle them, our kids’ big emotions can be triggering.

In today’s episode, Kaili Zeiher, pediatric occupational therapist and host of the podcast Chaos to Connected, joins me to talk through the tools we need to tackle our children’s challenging behaviors in a healthy and effective way.

She teaches us how to address some of the toughest parenting moments with our kids while validating their feelings and helping them develop their self-regulation skills.

Three things you’ll learn in this episode:

How we can overcome triggers when faced with our kids’ challenging behavior
The most effective sequence for holding space for a child’s emotions while teach self-regulation skills
Ways to implement connection-focused strategies when encountering difficult behaviors that build trust and safety

To connect with Kaili, head to:

Instagram: @kaili.zeiher
Podcast: Connected to Chaos
Product: Meltdown Management Mini Training (Free!)

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212 - 3 Lies You've Been Taught About Your Nervous System Jan 02, 2024

While it’s awesome that nervous system regulation is becoming more mainstream, every day I hear cringy nervous system hacks all over social media that simply aren’t supported by science.

In today’s episode, we’re busting some myths and clearing up some mistruths you’‘ve probably heard about the nervous system. Think “ just a deep breath”. Or “being regulated means feeling calm.” These kinds of tips only tell half the story and aren’t always effective.

Join me as we tackle 3 of the most common lies you might have heard about the nervous system. Your mind and body are more nuanced than the majority of the nervous system hacks you’ve been given, so listen in to hear the truth and use what you learn to help regulate your nervous system in a way that actually works.

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211 - How to Set Goals with Soul with Kate House of Live By Design Dec 29, 2023

It’s that time of year again where everyone’s talking about goals.

I love goal setting, don’t get me wrong. But I’ve noticed that oftentimes, goal setting is tied to a whole lot of “shoulds”. We think we should be exercising more, so we set a goal around it. We think we should be more productive, so we set a goal around it.

When’s the last time that you set goals that truly lit up your soul?

Join our conversation with Kate House, host of The Live By Design Podcast. Kate specializes in coaching women towards personal growth and has a blueprint designed to get your dreams off the ground.

If you’re ready to bridge the gap between your vision and reality, this is the episode for you. Through intention setting, reflection, and dream casting, Kate teaches us how to identify our big-picture goals that will guide our next steps.

Three things you’ll learn in this episode:

How to set your own personal goals with soul
The step-by-step plan to bring these goals to fruition and find joy in the day-to-day
How to trade in all-or-nothing thinking and perfectionism for a growth mindset

To connect with Kate, head to:

Instagram: @mskatehouse
Website: www.mskatehouse.com
Podcast Summit: The Empowered Self Summit All Access Pass (Using the link, enter coupon code "house" for $97 off, making the offer free.)

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210 - 5 Reasons I Don't Make New Year's Resolutions (and What I Do Instead) Dec 26, 2023

When was the last time you made a New Year’s resolution? Better question - when was the last time you actually followed through on a New Years resolution?

If this seems like a bummer - let me encourage you today. It’s not you - New Year's resolutions simply don’t work. So let’s talk about why (and what to do instead).

In today’s episode, I share the 5 reasons I stopped making New Year's resolutions. We can learn from the pitfalls of setting resolutions to get more intentional about our goals for 2024.

If you’re looking for ideas to bring about lasting change in 2024, this is the episode for you. Cheers to the New Year!

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209 - Decluttering Strategies for the Busy Mom with Emily McDermott of Moms Overcoming Overwhelm Dec 22, 2023

Have you ever looked around your house or car and asked yourself “where did all this stuff come from?!”

Your nervous system thrives in an orderly environment. So it makes sense that tripping over stuff at every turn can make us feel overwhelmed and cranky.

And it’s not just physical stuff that feels cluttered. Sometimes all the stuff going on in our minds feels just as chaotic.

In today’s episode, Emily McDermott of Moms Overcoming Overwhelm, teaches us how to create space in our homes and minds.

Join us as Emily shares practical steps for embracing simplicity and decluttering our homes, heads, and hearts.

Three things you’ll learn in this episode:

How clutter affects nervous system regulation
How to simplify your life to align with your spiritual well-being
Where to start the decluttering process so your don’t get overwhelmed

To connect with Emily, head to:

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show! This helps us support more women, just like you, on their motherhood journey. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

208 - Calm in the Chaos: 3 Strategies to Navigate Triggering Family Dynamics Dec 19, 2023

I love the holidays... and they can often mean time around extended family that can be super triggering.

So if you’re bracing for Aunt Edna’s constant commentary, grandma’s passive aggressive tone, and Uncle Bill’s parenting advice (ugh) - I've got you.

Here’s the good news - there are things you can do to regulate your nervous system so that these challenging family dynamics don't set you off.

Three things you’ll learn in this episode:

How to resource yourself before stepping into triggering situations so your nervous system is best prepared
How you can set healthy and loving boundaries around time with extended family
Ways to regulate when you notice yourself becoming activated in social situations

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207 - Time Management Essentials for Moms with Anna Dearmon Kornick of It’s About Time Dec 15, 2023

Do you ever feel overwhelmed with all the things you have to do and don’t know how you’re going to fit everything in?

We all have the same number of hours in a day, but why does it feel like some people are better at getting things done?

In today’s episode, Anna Dearmon Kornick, time management coach and host of the podcast “It’s About Time - A Podcast about Work, Life and Balance” joins us to lay out her guide to effective time management.

The truth is that sometimes the calendars and the pretty planners aren’t enough. Join in as Anna shares the tools and tips we need for home and work, so we can optimize how we use our time.

Three things you’ll learn in this episode:

Three tools every mom needs in her time management tool box
Why time management goes beyond the pages of your planner
Where to start if you want to better manage your time

To connect with Anna, head to:

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206 - 3 Science-Backed Strategies to Reduce Overwhelm This Holiday Season Dec 12, 2023

Is anyone else feeling the pressure to do all the things over the next few weeks?

With everything we have going on over the holidays, it makes sense that our nervous system can slip into a state of overwhelm.

But here’s the thing about throwing our hands up in frustration - fixating on overwhelm gives our power away.

Where our focus goes, our energy flows, right? Let’s take that power back.

In today’s episode you’ll learn 3 effective science-backed strategies to reduce holiday overwhelm. These are mind-body solutions you can put into practice right now so that you can enjoy the next few weeks with peace and presence.

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205 - Sober-ish: How to Change Our Thinking About Drinking with Colleen Kachmann Dec 08, 2023

For years, I was convinced that my happy hour cocktail was what I needed to take the edge off a long day. I thought my glass of cabernet in the evening helped me get a good night’s sleep.

But as I learned about the nervous system, I realized that a lot of what I believed about alcohol simply wasn’t true.

In today’s episode, Colleen Kachmann, a Sober-ish Master Recovery Coach, reminds us that it’s never really about the alcohol. It’s about our ability to manage our mind and take care of our body.

Through her transformative strategies for emotional sobriety, Colleen guides us to embrace our inner strength, feel secure in ourselves, and trust our intuition.

Ultimately, she invites us to explore how to feel safe with ourselves - with or without a drink in hand.

Three things you’ll learn in this episode:

How alcohol actually affects our brain, body, and nervous system
How emotional sobriety equips us to deal with life as it is, rather than how we think it should be
Why emotional disconnect is the root cause of brain fog, uncertainty, & lack of focus

To connect with Colleen, head to:

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204 - You’re Not Lazy! The Science-Backed Reason You Procrastinate and 3 Nervous- System Hacks to Get Motivated Dec 05, 2023

When was the last time you had a whole list of stuff you needed to get done, but you couldn’t motivate yourself to do it? You kept thinking about it, but couldn’t bring yourself to take action.

When we find ourselves procrastinating, it can be super frustrating. So, why do we procrastinate?

Some of the answers lie within the wisdom of the nervous system.

In today’s episode, you’ll learn what’s likely happening in your body and subconscious mind when you procrastinate and I’ll coach you through 3 simple hacks to help bring yourself out of a state of procrastination and into feeling motivated and taking action.

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203 - Is Your Brain Causing You Pain? A Mind-Body Approach to Chronic Pain, Anxiety, and Depression with Christie Uipi Dec 01, 2023

If you’ve ever struggled with chronic pain, anxiety, or depression, you probably know how frustrating it can be when you’re experiencing real pain and symptoms, but the doctors tell you that your labs are all within “normal” range.

Mainstream medicine is only beginning to recognize the powerful role of the brain in the development of chronic pain, anxiety, and depression, but decades of research and clinical experience have demonstrated its pivotal role in recovery.

In today’s episode, we’re joined by Christie Uipi, a psychotherapist specializing in the treatment of chronic pain, anxiety, and depression. Christie is the founder of The Better Mind Center and a key collaborator on the development and research of the Pain Reprocessing Therapy treatment modality.

If you’ve experienced the gap between research and practice that has left you cycling through traditional symptom-management treatments that don’t bring relief, this episode is for you.

As a recovering pain patient herself, Christie is passionate about the field of mind-body medicine, and committed to changing the way that chronic pain, anxiety, and depression are traditionally treated and understood.

Three things you’ll learn in this episode:

The mind-body approach to healing anxiety and chronic pain
Personality traits that may indicate a dysregulated nervous system
How trauma and nervous system dysregulation can increase chronic pain & anxiety

To connect with Christie, head to:

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202 - How Do You Deal With Stress? Discover Your Coping Strategy by Understanding the 4 Different Stress Responses Nov 28, 2023

There are 4 main stress responses - do you know yours?

Let’s face it - life can be stressful. Even if we’re intentional about identifying and reducing our stressors, we can’t eliminate all stress from our life.

So whether it’s parenting, work, the holidays, or something else in life bringing about a season that feels stressful, understanding how you respond to stress is really helpful.

In today’s episode, we’ll explore the 4 different stress responses so you can discover your coping strategy and learn to better manage stress.

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201 - How to Support Your Mind, Body, & Soul to Recover from Burnout with Amber Dawn Wellness Nov 24, 2023

Declare it with me - “I am not going to burn out this holiday season!”

It’s a powerful declaration, but in order for it to come to life, we’ve got to understand the symptoms of burnout and how to protect ourselves against it.

In today’s episode, Amber Dawn, a Nutritional Therapy Practitioner (NTP), Restorative Wellness Practitioner (RWP), and Health Coach, teaches how we can avoid burnout and depletion in parenthood.

Amber and I discuss the main causes of parental burnout, simple strategies to help avoid nutritional depletion, and how we can recover from burnout without feeling overwhelmed.

Being a mom doesn’t mean you have to be burned out. So if you’re ready to feel less exhausted and start feeling better today, this episode is for you!

Three things you’ll learn in this episode:

Simple strategies to help prevent and recover from burnout
Practical ways moms can increase energy and reduce stress
Daily habits that have a big impact on your health and wellbeing

To connect with Amber, head to:

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200 - The Science of Gratitude: Can a Gratitude Practice Regulate & Rewire the Nervous System? Nov 21, 2023

Did you know that gratitude can lower stress, promote relaxation, and help you regulate your emotions?

To be honest, for a long time I had a gratitude practice where I’d quickly jot down 3 things I was grateful for every morning, but I didn’t feel like it made much of a difference in my life.

My gratitude practice didn’t have much of an impact because I didn’t understand the science of gratitude. I didn’t know that I needed to embody gratitude for it to regulate my nervous system and rewire my brain.

In today’s episode, you’ll learn how to incorporate a simple daily gratitude practice that will help regulate and re-wire your nervous system. You’ll also learn 10 different benefits to your health and nervous system of having a daily gratitude practice.

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199 - Taking Ownership For How You Feel with Amanda Walker, Master Life & Performance Coach Nov 17, 2023

Do you have big dreams and goals, but life seems to be getting in the way and you end up feeling overwhelmed with it all?

Or maybe you’ve started something new - a resolution, routine, or habit - and then that critical voice chimes in and the imposter syndrome hits and your confidence fades?

In today’s episode, Amanda Walker, a certified Master Life & Performance Coach and host of The Best Damn Coach podcast, explains how we can take action and align our big dreams with our personal values and priorities.

Amanda shares wisdom on how to overcome imposter syndrome, take ownership of our emotions, and grow in awareness of our mindsets.

Three things you’ll learn in this episode:

How to overcome imposter syndrome
How to achieve results without feeling unbalanced
How to identify the red flags of victim mentality

To connect with Amanda, head to:

Instagram: @awalkmyway
Website: amanda-walker.com

“If you can get that triad - thought, feeling, action - if you can find support or slow down enough to create practices for these, it’s a game changer. It literally changes everything that you do. You see the world through a different lens.”

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198 - Breaking Busy: 5 Reasons Why You Might Struggle with Rest Nov 14, 2023

When’s the last time someone asked you how you’ve been and your response was “I’m so busy”?

Burnout among millennial women is at record highs. We’re exhausted, and yet we still wear our busyness as a badge of honor. Why is that?!

I get it - slowing down and resting can be challenging. Especially in a hustle culture that glorifies productivity.

But it’s not just busy schedules and overwhelming to-do lists. There are underlying factors that contribute to our struggle with rest, often rooted in our families of origin and patterns that have been conditioned over time.

In today’s episode, I coach through 5 reasons you might have a hard time resting so that you can start to break free from the cycle of busyness.

These are reasons you probably haven’t considered before because many of them have been ingrained in us since childhood. When we know better, we can do better.

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197 - Creating Daily Rhythms to Lessen Stress & Overwhelm with Laura Hernandez of Mama Systems Nov 10, 2023

How often do you find yourself overwhelmed by all the tasks you juggle as manager of your family and home?

In today’s episode, Laura Hernandez (mom of 10!!) and founder of Mama Systems, discusses how to create systems in our homes to live more peacefully and intentionally with our people.

Three things you’ll learn in this episode:

Creating a daily rhythm
How to organize daily tasks to avoid overwhelmed
How to build a team within your home

To connect with Laura, head to:

I like to think of a system as anything that takes the brain work out of it - anything from automating diapers being delivered to your door, or it can be a very detailed chart. – Anything where you don't have to stop and think, what do I need to do next? What do I have to do today? What should I be doing? I know there's so much, why did I come in here? Like all of those forgetful mom moments that we have all throughout the day, the more we can lessen those, the better we are as human beings, because that lessons that decision fatigue, which wears us out, which gives us anxiety, which helps us. - Laura Hernandez

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196 - Mom Confession: I Yell at My Kids a Lot... Nov 07, 2023

It happens to the best of us. We’re frustrated. We’re irritable and don’t know why. Maybe you yell because no one listens until you raise your voice. Does any of this feel familiar?

Motherhood is hard, y’all! And so often, we don’t have tools to help us manage all the emotions that come with it.

In today’s episode, you’ll learn the #1 reason why we yell at our kids. If you’re ready to get to the root cause of your yelling and learn new coping strategies for the motherhood moments that can make you feel ragey, this episode is for you.

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195 - Overwhelmed by Parenting Data? How Data Can Help Us Make Good Parenting Decisions with Prof. Emily Oster of ParentData Nov 03, 2023

When’s the last time you went down a research rabbit hole?

If you’re anything like me, it can be easy to get caught up in researching the best parenting strategies, tools, and products for our kids.

But holy moly is there a lot of information out there! And it can be challenging to parse out the reliable data and not get overwhelmed by the sheer volume of information available to us as parents.

In today’s episode, Emily Oster, professor of economics at Brown University and NYT Best-Selling author of books like Expecting Better, Cribsheet, and The Family Firm, discusses her work in economics and statistical methods to help parents understand and make research-backed choices in pregnancy and parenting.

Join Emily and I as we break down the data (or lack thereof) behind popular parenting advice and what it really means to be a “good mom.”

3 things you’ll learn in this episode:

Why data literacy is so important for parents
How data helps us make decisions and gives us perspective
The surprising data behind popular parenting advice

To connect with Emily, head to:

“I think we often put too much pressure on ourselves, treating too many choices as if they're super important. The truth is, a lot of stuff is pretty minor. When people write to me about certain things, I often say, 'Don't stress it. Go with the easy option.' But then there are those big decisions, and that's where it gets tricky. It's all about figuring out when to dig into the data and really think about what's best for your family.” - Prof. Emily Oster

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194 - BONUS: A Powerful Mindset Shift for Moms Nov 02, 2023

I’ve got a quick bonus episode for you today!

This one mindset shift has been coming up over and over again in my coaching sessions the last couple of weeks and it’s so powerful that I wanted to share it with all of you here on the podcast.

Don’t miss this bonus episode (especially if you tend to be a high-achiever or perfectionist)!

It’s a simple, yet powerful mindset shift that will change the way you evaluate your progress in motherhood and every other area of your life.

The Gap & The Gain Book

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show! This helps us support more women, just like you, on their motherhood journey. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

193 - 3 Nervous System Red Flags Moms Shouldn't Ignore Oct 30, 2023

Did you know that your nervous system is constantly communicating with you? And like any other communication, some messages are more important than others.

In today’s episode, I coach through 3 nervous system red flags that moms shouldn’t ignore.

If you experience any (or all) of these red flags, this episode will help you understand what’s going on in your body and nervous system so you can be empowered to do something about it.

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192 - How to Recover from Parental Burnout with Shelley Kemmerer Oct 27, 2023

Have you ever experienced burnout, and then because you were so exhausted, you didn’t have the energy to do anything about it? I’ve been there too, friend.

Today’s guest, Shelley Kemmerer PA-C, MCHS is a parent and founder of Run Tell Mom LLC, and certified by The Training Institute of Parental Burnout.

Join us as we discuss the importance of recognizing burnout in the different roles we play, the importance of sharing the mental load and household tasks, and how we can recover and prevent future burnout.

3 things you’ll learn in this episode:

The three components of parental burnout
Habits and boundaries to prevent burnout
How household equity and a mom’s mental load factor into burnout

To connect with Shelley, head to:

Instagram @runtellmom
Website runtellmom.com

“In society, there's a constant push for productivity, equating it with our worth. Mothers often feel this pressure from all sides, including social media and mixed messages. Do we truly need to prove our parenting and productivity by completing tasks?” - Shelley Kemmerer

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191 - 3 Body-Based Techniques to Release Anger in a Healthy Way Oct 24, 2023

If there’s an emotion that we just don’t know what to do with as a society, it’s anger!

There are so many labels associated with it - our anger's called crazy, weak, uncontrolled, violent, unacceptable, etc.

But anger is actually a really powerful and important messenger that communicates to us that something’s wrong, a boundary’s been crossed, or someone’s being mistreated.

And we all experience it. So whether you fall into the camp of women who repress their anger (me, angry? *gasp*), or women whose anger is often out on full display, we all need tools to express our anger in healthy ways.

In today’s episode, you’ll learn 3 body-based techniques to help you feel, express, and release your anger in a healthy way so you don't have to suppress it or take it out on others.

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190 - Are You a Cycle Breaker? Healing Generational Trauma with Abbey Williams of You, The Mother Oct 20, 2023

Have you ever had to set a difficult boundary with your own parents or in-laws?

Today’s guest, Abbey Williams, is a behavioral health therapist and the heart behind You, The Mother. She’s also the author of “An ABC of Families” and a mom of 4.

In this episode, we discuss Abbey’s own journey in making the self-honoring decision to limit contact with her mother in order to protect her well-being.

Abbey and I discuss the inner work it takes to break generational cycles and Abbey’s healing journey as she navigated the transitions of motherhood.

Things you’ll learn in this episode:

The journey of finding yourself again in motherhood
How to communicate boundaries with extended family
The important work of a cycle breaker
How to nurture your inner child while raising your own kids

To connect with Abbey, head to:

“I believe there's immense power in our messy moments. We're not just breaking cycles and healing our inner child; we're also demonstrating how to make mistakes, take responsibility, show empathy, and apologize when we're wrong. By doing so, we're shaping a generation unafraid of their imperfections.” - Abbey Williams

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189 - The #1 Thing You Need to Know to Overcome Anxiety Oct 17, 2023

Whether you’ve been experiencing anxiety for days or decades, I’m here to tell you today that peace is possible.

If you feel like you’ve tried everything - mindset work, medication, meditation - but nothing has really gotten to the root of your anxiety, you're probably right.

So many of the remedies for anxiety we see today are band-aids that might help treat some of the symptoms of anxiety, but don’t address the root cause of why you’re feeling anxious.

Tune in to today’s episode to learn the #1 thing you need to know and understand in order to truly overcome your anxiety and find an effective path to healing.

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188 - Low on Energy? Strategies to Prevent and Reverse Adrenal Fatigue and Burnout with Lori Aikman Oct 13, 2023

Let’s talk about burnout, friend. If you’re anything like me, the moment you became a mom, you were suddenly in a constant state of demand - and that demand takes its toll on our body.

Today’s guest, Lori Aikman, is the go-to girl for women looking to recover from burnout and uplevel their health by getting to the root cause of symptoms through functional lab testing.

Join Lori and I as we dive into the science of some of the root causes of burnout and adrenal fatigue and how to start your healing journey.

It’s time to feel vibrant so that you can live the life you desire!

Three things you’ll learn in this episode:

Red flags that your body is experiencing burnout
Root causes of burnout from a functional medicine perspective
Strategies to prevent and reverse adrenal fatigue

To connect with Lori, head to:

“The common theme is the experience of chronic demands. These demands might not necessarily result from stress; you might genuinely enjoy what you do and love your children and job. However, the constant demands place ongoing stress on your body, which can trigger hormonal changes. These changes often manifest in elevated cortisol levels within the adrenals, leading to thyroid issues and disruptions in hormones such as estrogen, progesterone, and testosterone. These hormonal imbalances can then cause irregular periods, alterations in hair, weight fluctuations, and other outward signs, which are essentially downstream indications of an underlying root cause problem.” - Lori Aikman

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187 - Unlock Inner Peace: 5 Strategies for Busy Moms Oct 10, 2023

Peace - we all want more of it, but it can feel hard to come by as a busy mom. Amiright?!

We’re managing endless to-do lists, carrying the family’s mental load, and our kids and partner constantly need us - there can be so much going on that it feels hard to experience inner peace.

In today’s episode, you’ll learn 5 strategies I teach my clients to help unlock inner peace. These are practical tips and mindset shifts that I’ve incorporated over the last few years - they’ve changed my life and brought me so much peace.

You deserve to experience inner peace too, friend. You are worthy of it.

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186 - Sustainable Habit Hacks: 5 Steps to Reset Your Habits with Behavior Change Specialist, Emily Nichols Oct 06, 2023

Our habits determine our future, but they also determine our present, right? Habits shape our thinking, our words, and our actions. So, are you ready for a habit reset?

In today’s episode, habit queen Emily Nichols will help you get your habits on track. Emily is deeply passionate about redefining self-care and health, and she's on a mission to assist women like you become transformed from the inside out.

Join us in today's episode as Emily and I dive into tips and strategies for incorporating new habits, discuss the importance of systems, and explore the ultimate resource for sustainable habit hacks.

Three things you’ll learn in this episode:

Emily's 5-step habit change method
How to recognize which habits you need for the season you’re in
Why moms should approach their habits differently

To connect with Emily, head to:

Instagram: @emilynichols22
Website: www.emily-nichols.com

“It starts with habits. Habits will lead to discipline. Habits will take the place of motivation.” - Emily Nichols

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185 - 3 Reasons You Struggle with High-Functioning Anxiety (And What to Do About It) Oct 03, 2023

Do you ever feel anxious, but can’t really pinpoint why?

The thing with high-functioning anxiety is that it’s not always easy to detect. We seem to be functioning well in our day-to-day lives, but under the surface we feel edgy, stressed, and overwhelmed.

It’s that sense that there’s not enough time and we’re running behind. We feel tired, but wired. Our body is telling us to slow down, but our brain is convincing us we can push harder. I’ve been there, and I know how exhausting it is to live with anxiety.

In today’s episode, we explore 3 of the most common roots of high-functioning anxiety and I coach you through ways you can start the healing process and help your body move out of an anxious state and return to regulation.

GET YOUR FREE VIRTUAL TICKET TO THE GUIDED WELL SHOW

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184 - Prioritize Your Wellbeing Without Mom Guilt With Robin Rhine McDonald of Made Well Health Sep 29, 2023

How many times have you made the commitment to exercise and eat healthier and then life comes along and it all kinda fizzles out?

While it happens to the best of us, a few mindset shifts can really help create a more sustainable, grace-based path to health.

Join me and guest, Robin Rhine McDonald, in today's episode as we discuss the importance of ditching chronic dieting for holistic health and wellness and how we can model healthy habits for our children.

Robin is a Holistic Health Coach passionate about using integrative nutrition to help us mamas develop the energy and vitality to live out our unique God-given calling.

Three things you’ll learn in this episode:

Simple hacks to help us reach our health & nutrition goals
Small steps moms can take toward well-being that will make a huge difference
How grace and self-compassion can help us move forward after setbacks

To connect with Robin, head to:

Instagram: @robin_rhinemcd
Website: madewellhealth.com
The Sustainable Health Transformation Program

"Something is always better than nothing, even if it seems insignificant. It is significant because it keeps you on track and focused on your goal." - Robin Rhine McDonald

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183 – 5 Ways to Create Calm & Safety in Your Nervous System Sep 26, 2023

Our body doesn’t speak a verbal language, so when we’re wanting to feel calm or present, we have to communicate to our body that it’s safe in a language our body understands.

In today’s episode you’ll learn 5 different somatic (body-based) tools to help create a sense of calm and safety in your nervous system.

These are exercises you can do any time you’re feeling dysregulated to help ease your body out of a fight, flight, or freeze stress response and bring you back to safety and regulation.

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182 - 3 Powerful Ways to Create Time for What Truly Matters with Lissa Figgins of REDEEM Her Time Sep 22, 2023

Do you love to nerd out on colorful pens, highlighters, and pretty planners like I do? But I can’t tell you how many planners I’ve bought with such good intentions that have ended up on my shelf collecting dust.

The truth is that our time management relies on the postures of our hearts.

Today’s guest, Lissa Figgins, is a faith-driven Life Planning and Time Management Coach. Through her REDEEM Her Time Podcast, coaching, speaking engagements, and facilitating sessions, she empowers women to be more present in their lives and focus on what truly matters, both in the present moment and in light of eternity.

Three things you’ll learn in this episode:

How to identify who and what matters in the season of life you’re in.
The value of aligning our hearts before overcommitting.
How to allow God to guide your steps in every area of your life.

To connect with Lissa, head to:

Website: https://redeemhertime.com
Podcast: The REDEEM Her Time Podcast

"We're hearing the voices of everyone and everything around us. It's about getting quiet and then learning, even in that silence, how to quiet our spirits so that we can turn off our internal voices. This way, we can actually just be, listen, and let Him fill us and direct us." - Lissa Figgins

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181 - Q&A: How Do I Tell if I’m Actually Calm & Regulated or Just Numb & Dissociated? Sep 21, 2023

We often talk about mapping the state of our nervous system so we can recognize when we’re feeling dysregulated and use our tools to bring safety back into our body and ease out of a stress response.

But do you ever question whether you’re actually feeling calm and regulated, or you’re numb and not feeling much of anything at all?

There is overlap between the ventral vagal (regulated) and the dorsal vagal (shut down) states and sometimes it can be tricky to distinguish the two.

In today’s bonus Q&A episode, I give you 5 questions to ask yourself to distinguish whether you’re actually in a calm, regulated state or if it’s more likely you’re experiencing numbness, dissociation, and burnout.

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180 - 4 Simple Habits I Do Daily to Reduce Anxiety (You Can Too!) Sep 19, 2023

So much of life is beyond our control. But if we’re being honest, there’s also a lot we do have control over - and those are the things we can focus on optimizing.

In today’s episode, I coach you through 4 simple, but powerful, habits that I do daily to reduce the anxiety I experience. These are small shifts that have made a huge difference in my mental, emotional, spiritual, & physical health.

These are habits that can help gently ease your body out of a stress response, so your nervous system can feel safe enough to regulate and come back to homeostasis and a place of peace and presence.

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179 - Overwhelmed & Overcommitted? How to Optimize Your Capacity with Melanie Sodka Sep 15, 2023

We all want to increase our capacity, right? But hear me - expanding our capacity isn’t just about growing our ability to do more!

Melanie Sodka, expert in all things capacity management, joins the podcast today to help us shift out of living in a state of overwhelm and reclaim our well-being.

Join the thousands of people Melanie’s guided to avoid burnout and embrace what they love.

Three things you’ll learn in this episode:

How and why the rise of hustle culture has put immense pressure on us to constantly work harder and longer, often at the expense of our well-being.
Why capacity building is more effective than time management.
How to start optimizing our capacity.

To connect with Melanie, head to:

“Capacity is made up of three resources. It's made up of our energy. So what does this emotional, mental, physical energy look like? The second piece is about purpose. Purpose is about what fulfills us. What are our goals, our desires - what are we doing in this world that lights us up? The other piece is connection. Connection is a big one for me because we're humans and we're built and wired to connect with people.So how are we nurturing our relationships? How are we staying connected to people and really thriving in this ecosystem to support each other?” - Melanie Sodka

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178 – 7 Body-Based Tools to Discharge Stress Sep 12, 2023

It often feels like stress and motherhood go hand-in-hand. We have high demands on our time, energy, and bandwidth, and are often overstimulated, under-resourced (and underslept!).

But here’s the thing - just telling ourselves to “chill out” isn’t an effective strategy for dealing with stress. Our nervous system doesn't speak a verbal language. We have to show our body that it’s safe to calm down.

Listen to today’s episode for 7 powerful body-based tools to discharge stress. These are practical, efficient, and quick resources that you can use anytime you’re feeling stressed to help bring regulation to your body and return to a sense of calm and presence.

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177 – Making Mom Friends Can Be Hard! Here’s How to Make it Easier with Emily Siegel of The Connected Mom Life Sep 08, 2023

We know it takes a village, but making new friends as a busy mom can be hard, y’all!

In today’s episode, Emily Siegel, a friendship coach and the leader of The Connected Mom Life Community, teaches us how to create the circle of friends we crave.

We weren’t made to mom alone, and she’s on a mission to see that we stop trying.

Three things you’ll learn in this episode:

How to carve out social time and prioritize friendship as a busy mom
The 4 key connections of friendship
The evolving friendship norms in motherhood

To connect with Emily, head to:

Instagram: @theconnectedmomlife
Website: www.theconnectedmomlife.com

“Part of the overwhelm is this feeling that you have to have a really deep soulmate connection with someone in order to have a meaningful friendship that adds value to your life. I wonder how important that actually is.” - Emily Siegel

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176 – 5 Signs of Mom Burnout and How to Start Healing Sep 05, 2023

Being a mom is hard. Can we just say that without being chastised for complaining? Raising kids, managing a household, pursuing work-life balance – it’s a lot. So if it feels like a lot - it’s not that you’re not cut out for this - it’s just a lot.

We juggle busy schedules, often neglect our needs, and don’t have the tools to regulate our nervous system. So it’s no wonder that more moms are experiencing burnout than ever.

In today’s episode, you’ll learn 5 signs of mom burnout and a simple approach to start the healing journey. You don’t have to overhaul your life all at once, but there are effective changes you can make today that'll make a difference in how you feel.

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175 – The 7 Types of Rest (and How to Get Them as a Busy Mom) Sep 01, 2023

We know rest is essential to our overall health and nervous system fitness, but let's be real - it can be hard to come by as a busy mom.

When we think of rest, we often think of sleep. But did you know that there are actually 7 different types of rest for our mind, body, and soul?

Incorporating more rest into your life doesn’t have to be overwhelming. Rest isn’t just another thing to add to your to-do list.

In today’s episode, you’ll learn more about each type of rest and I’ll coach you on ways to know what type of rest you need, and ideas to include each type of rest into your daily routine.

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174 – Start Asking for What You Want with Andrea Owen, author of Make Some Noise: Speak Your Mind and Own Your Strength Aug 30, 2023

When’s the last time you gave yourself full permission to speak your mind? Not being disrespectful or rude - but simply allowing yourself to be honest and authentic?

Today’s guest is the queen of how to speak your mind and own your strength. Andrea Owen is an author, global speaker, and professional certified life coach who helps high-achieving women maximize unshakeable confidence, and master resilience.

Andrea has taught hundreds of thousands of women tools and strategies to be able to empower themselves to live their most fulfilling life through keynote speaking, her books, coaching, and her wildly popular podcast, Make Some Noise, which has over 3 million downloads.

Three things you’ll learn in this episode:

How to rewire our brains for more compassionate self talk
How to tune into our intuition and be okay with getting it wrong sometimes
Tools to help build resilience

To connect with Andrea, head to:

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show! This helps us support more women, just like you, on their motherhood journey. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

173 – 4 Things to Avoid if You’re Struggling with Nervous System Dysregulation Aug 28, 2023

When you’re experiencing nervous system dysregulation - anxiety, exhaustion, overwhelm, irritability, muscle tension, etc. - there are habits in your day-to-day routine that might be making you feel worse.

In today’s episode, you’ll learn 4 common habits (you likely do most, if not all of these every day) that can exacerbate nervous system dysregulation.

When you’re well resourced and have a wide window of tolerance, you can probably do these 4 things without adverse impact. However, when you’re dysregulated and your window of tolerance is quite narrow, these are things you’ll want to avoid.

At the end of this episode, I also coach you through 5 questions to help you take an inventory of the things that bring you a sense of calm and help you heal & regulate.

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172 – 10 Signs of High-Functioning Anxiety & What to Do About It Aug 25, 2023

Type A? Perfectionist? Always busy but feel like you’re always behind? These could be signs of high-functioning anxiety.

It’s not a clinical diagnosis, and it’s probably not debilitating - but it does come at a cost (and it’s freaking exhausting).

In today’s episode, we discuss 10 signs of high-functioning anxiety and take a look at some of the root causes.

You’ll walk away from this episode with practical tips for shifting out of anxiety, regulating your nervous system, and changing the habits and thought patterns that may be contributing to your anxiety.

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171 - Over Hustle Culture? Merging Mindfulness and Business with Melissa Giller Aug 23, 2023

Hustle culture is overrated, am I right? It’s not sustainable. It compromises boundaries. It leads straight to chronic stress and burnout. And I’m not here for it - who’s with me?! 🙋🏼‍♀️

In today’s episode, I speak with Melissa Giller, a life coach, business consultant, podcaster, and mentor to millennial women. As a fellow mom, we talk about all things motherhood, business, and mental health and how we can be intentional to protect our bandwidth, while still reaching big goals.

Three things you’ll learn in this episode:

Tips to create a business around you life, family and unique personality
How to align small action steps with your big goals and dreams
Opting out of the hustle - why building a life of intention is important

To connect with Melissa, head to:

Leadership at a high level is self-leadership. If you wanna increase your effectiveness as a leader or a role model or a mentor or a boss or whatever, you really do need to work on yourself first and foremost. - Melissa Giller

BOOK A FREE 30-MINUTE CALL WITH ME

ASK ME A QUESTION!

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170 – Anxious or Burned Out? Understanding the 3 Neural Circuits Will Help You Regulate Aug 21, 2023

What if you could have a map of the different states of your nervous system to help you understand where you're at and how to get to where you want to be?

The autonomic nervous system is made up of 3 distinct neural circuits. How you feel, think, and act can vary greatly depending on the neural circuit in which you’re operating.

Growing in awareness of the state of your nervous system helps you better understand your reactions, deepen your somatic awareness, and heal, regulate & grow.

In today’s episode, I’ll help you map out each of the 3 nervous system states – how they impact your emotions, responses, and physical well-being, and then I’ll give you practical strategies to regulate so you can feel more at ease and empowered.

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169 - Am I Scarring My Kids if I Let Them See Me Cry (Or Get Angry)? 3 Important Things to Remember When Letting Our Kids Witness Our Emotions Aug 18, 2023

When was the last time you cried in front of your kiddos? For the longest time, I thought I was protecting my children by hiding my tears from them and pretending I was “fine.”

But the more I learn about the nervous system and emotional regulation, the more I realize that as long as I do so in an appropriate way, being vulnerable with my kids and allowing them to witness all my emotions is such a gift to them.

So, how can we allow our children to see us crying or angry, without it being too much for them?

In today’s episode, you’ll learn 3 important things to remember when we allow our children to see us in our feelings, scripts for how we can talk with them about it, and ways to use these parenting opportunities to model healthy self-expression.

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168 – Powerful Rituals and Routines for the Mom Who Works with Jenna Worthen Aug 16, 2023

As moms, we’re all looking to uplevel our systems and routines, and today’s guest helps us do just that!

Jenna Worthen is the author of Mom Who Works and founder and chief curator for an online, global organization of the same name. Exhausted by the label “working mom” and all the things that come with it—unnecessary bias, mom guilt, lesser pay and career mobility, and more— Jenna sought a new identifier for women who work. Thus, the phrase “mom who works” was born.

Three things you’ll learn in this episode:

Setting the rhythms & routines that work best for you.
The big difference between mom who works vs. working mom & why it matters.
Follow your intuition and discover what’s right for YOU.

To connect with Jenna, head to:

Instagram: @momwhoworks
Website: momwhoworks.com
Book: Mom Who Works

“That's part of our problem with receiving, right? It's like, I have to do all of this and I have to do it right. Maybe you do, maybe you don't. But what I know is that you have to define what “all” is just for you. Because your “all” is different from my “all”. If I'm only looking at your “all” and trying to match your “all”, I literally am never gonna be able to be that. But if I can get really clear about what my “all” is, then I'm going to open this space to receive. I'm going to open a path to abundance. I'm going to get really clear about the things that I'm going to take up and the things that I'm going to let go.” - Jenna Worthen

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167 – Don't Cry! 3 Unexpected Consequences of Encouraging Our Kids Not to Cry Aug 14, 2023

Whether it’s the tears at dropoff or a teenage meltdown, it can be tempting to tell our kids they shouldn’t cry because “there’s nothing to be scared of” or “it’s not a big deal.”

I’ve been there - crying isn’t fun for anyone. But from a nervous system perspective, what are we actually teaching our kids when we encourage them not to cry, i.e., reward them for suppressing their emotions?

In today’s episode, you’ll learn 3 unexpected long-term and developmental consequences of encouraging your kids not to cry. I’ll also coach you on what to do instead so you can encourage the healthy expression of emotion and help your kiddos co-regulate.

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166 – Is Suppressing Your Emotions Making You Sick? Surprising Ways Your Emotional Health Impacts Your Physical Health Aug 11, 2023

What happens when we suppress our emotions? The hard science is supporting what we’ve known for years - chronically suppressed emotions often lead to physical illness.

Gut issues, IBS, aches & pains, frequent illness, insomnia, autoimmune conditions, severe PMS/hormonal imbalances, migraines, fibromyalgia, chronic fatigue syndrome - these are all among the most common physical symptoms of suppressed emotions and nervous system dysregulation.

Here’s the thing - emotions are a form of communication. So are you listening to the message, or trying to kill the messenger?

In today’s episode, you’ll learn surprising ways that your emotional hygiene habits are having an impact on your physical health and how to better process your emotions so you can start to feel better.

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165 – Don’t Underestimate the Power of Play! How to Overcome Perfectionism, Fear of Judgment, and Self-Doubt with Play & Mindset Coach, Kara Latta Aug 09, 2023

Wait, isn’t play for kids, not adults? Heck no! Play is one of the most effective ways to regulate your nervous system.

Play is any experience where you’re connected with your authentic self & your inner child in the present moment and spontaneity and curiosity take over.

It’s when you see the world through a lens of child-like wonder and your actions stem from a deep place of joy rather than a place of seeking approval.

So, when was the last time you had a dance party by yourself? Or let yourself create? Maybe even color outside the lines?

Enter Play & Mindset Coach, Kara Latta. Kara is the Founder and Chief Fun Officer of The Playful Warrior, a brand that reconnects humans back to their inherent nature and playfulness. Listen in as Kara guides us on a journey of reconnecting with our authentic, playful selves!

Three things you’ll learn in this episode:

How to invite more confidence, fun and play into your life
How play can help you overcome perfectionism, fear of judgment
How to get out of that way-too-serious state and in touch with your authentic, playful spirit

To connect with Kara, head to:

Instagram: @theplayfulwarrior
Website: www.theplayfulwarrior.com
Free EFT tapping for less perfectionism and more play

“With play, we start welcoming our own unique self-expression, allowing ourselves to express. That’s how you build self-trust. We’re starting to trust our own intuition, our own nudges of what feels good as opposed to what someone else has been telling us. We're learning to validate ourselves and our inner child as opposed to needing validation from other people. So, every time we are playing, we are building self-trust.” - Kara Latta

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164 – 3 Neuroscience-Based Approaches to Respond Instead of React When You’re Triggered Aug 07, 2023

Your brain is plastic (not elastic) which means you have the ability to mold it into new patterns of being.

How we react when we’re triggered is typically an automatic response that we’ve practiced for decades, but it can be changed!

So being reactive isn’t “just how you are.” It’s simply a learned, conditioned behavior that has been repeatedly enforced.

You just need to be taught how to rewire your brain when you’re triggered, and then consistently put what you’ve learned into practice as you form new neural pathways for responding when you feel triggered.

In today’s episode, you’ll learn 3 neuroscience-backed approaches to help you stop reacting when you’re triggered so you can capitalize on that pause between stimulus and response and consciously choose how you want to show up.

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163 - Stillness, Joy, & Temper Tantrums: A Sneak Peek into the Summer of Self-Love Challenge Aug 04, 2023

The Summer of (Self) Love Challenge has been AMAZING! Women are experiencing breakthroughs, finding joy, leaning into stillness, creating space, and so much more!

So, you know I had to find a way to share all this goodness with you!

Today’s episode is a sneak peek into the Summer Challenge. Listen in to this Q&A as I coach about stillness practices (and what to do if stillness is uncomfortable), how to re-wire your brain for joy, growing in somatic awareness, and what to do when we’re triggered.

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162 – A Self-Love Guide to Emotional Empowerment and Energetic Alignment with author Tara Swann Aug 02, 2023

You are enough, you always have been - and today’s guest is teaching us all how to unbecome the woman we’ve been told we “should” be, and step into our “Her”, the woman we’ve always wished we could be.

Tara Swann is an Emotional Empowerment Coach and a mum of two boys. Years ago, she got serious about her holistic health, mindset & mindfulness practices, and emotional empowerment work, and is now on a mission to help others do what she did - transform anxiety, low confidence, and self-doubt, into lasting unconditional happiness and self-love.

Join us in today’s episode where we discuss the process of becoming emotionally empowered and releasing your fears & insecurities to truly step into your personal power!

Three things you’ll learn in this episode:

How to release the life experiences we’ve been holding onto that are keeping you stuck
Why anxiety is something you experience, not something you “have”
How to discover the most empowered version of yourself

To connect with Tara, head to:

Instagram: @itstaraswann
Website: taraswann.com
Books: Becoming He

161 – Help! I Yelled at My Kids – Now What Should I Do?! Jul 31, 2023

It happens to the best of us, friend. The pressure builds, we’re pushed to the brink, and before we know it, we’ve lost our ever-loving mind on our kids.

No one want to be a ragey mom! We don’t like screaming at our kids. It sucks. But it happens sometimes. And I’m here to tell you it’s not the end of the world. So, when we do lose our cool, what should we do?

In today’s episode, I coach through some of the internal and external factors that lead to dysregulation in the nervous system that can cause us to lash out on those we love. Then I take you through a 4-step process to repair and strengthen your relationship with your kids after you’ve snapped

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160 – Trouble Sleeping? Stop Doing These 4 Things if Stress is Keeping You Up at Night Jul 28, 2023

Our Summer of (Self) Love Challenge starts Monday! Join the FREE 5-day challenge (July 31 – Aug 4) to grow in self-compassion and support your nervous system. Sign up at the link below!

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Are you having a hard time falling asleep (or staying asleep)? In order for our body to get its best rest, our nervous system needs to be in a parasympathetic state – feeling safe and calm.

We all have habits that impact the state of our nervous system, and thus the quality of our sleep.

In today’s episode, I coach on 4 things you need to STOP doing if stress, anxiety, or racing thoughts are keeping you up at night (and what to do instead).

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159 – Saying It Wrong?! The #1 Thing That Gets in The Way of Effective Communication with Dr. Stephanie Lopez Jul 26, 2023

When was the last time you said something, and the other person’s response wasn’t what you expected? Or maybe you beat around the bush and ended up causing confusion and frustration? Or how about the last time you avoided an uncomfortable conversation altogether?

In today’s episode, Dr. Stephanie Lopez, PhD, LHEP – and former NASA psychologist, discusses ways we can all improve our communication skills. As a mindset and emotion coach, Dr. Steph helps women go from being hard on themselves to conquering their negative thoughts, feeling confident, and living a life they love.

Three things you’ll learn in this episode:

The #1 thing that gets in the way of having direct conversations
Common ways we communicate that are ineffective and defensive
A simple change we can make to be more open & increase our self-awareness

To connect with Dr. Steph, head to:

158 – 3 Habits Making Your Anxiety Worse (and 3 That’ll Make it Better) Jul 24, 2023

Our Summer of (Self) Love Challenge starts in one week! Join the FREE 5-day challenge (July 31 – Aug 4) to grow in self-compassion and support your nervous system. Sign up at the link below!

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Our habits create our life, right? We are the sum of what we repeatedly do. And the same is true for our nervous system – if our habits nourish a regulated nervous system, we’ll reduce anxiety.

But sometimes we have habits – things we’ve been doing forever without really thinking much about it – that are causing stress and dysregulation in our nervous system which can lead to anxiety.

In today’s episode, I coach on 3 habits that are likely making your anxiety worse, and then we’ll talk about 3 habits that help calm your mind and body.

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157 – Unspoken Truths for Working Moms: Career Success, Burnout, & Work-Life Balance with The Job Doctor, Tessa White Jul 21, 2023

Navigating work-life balance can be tough and looking to re-enter the workforce after being a stay-at-home mom can be intimidating. Wherever you find yourself on the journey, this episode is for you!

Today’s guest is Tessa White, aka The Job Doctor. Tessa exploded on social media with her expertise on careers and how to navigate the complicated relationship between individuals and the workplace. She is a 20-year expert in leading Human Resources functions from within the Fortune 50 to fast-growth tech start-ups.

Three things you’ll learn in this episode:

How to negotiate salary, benefits, & flexibility that fit your family’s priorities
How moms can find work-life balance and best transition back into the workplace.
How working moms can increase workplace satisfaction.

To connect with Tessa, head to:

156 – 3 Daily Practices for Calming Stress and Anxiety (Part 2) Jul 19, 2023

REGISTRATION IS OPEN for the Summer of (Self) Love Challenge! Join my FREE 5-day challenge (July 31 – Aug 4) to grow in self-compassion and support your nervous system. Sign up at the link below!

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When we experience chronic stress, it alters our body’s baseline stress level and can lead to nervous system dysfunction and burnout.

In today’s episode, Michelle goes through Part 2 of 3 Daily Practices for Calming Stress and Anxiety. Each of these practices introduces a mindset shift and a new habit you can include in your daily routine to help calm stress and anxiety.

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155 – 3 Daily Practices to Calm Stress and Anxiety (Part 1) Jul 17, 2023

REGISTRATION IS OPEN for our Summer of (Self) Love Challenge! This is a completely free 5-day challenge (July 31 – Aug 4) to grow in self-compassion and support your nervous system. Sign up at the link below!

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When we experience chronic stress, it alters our body’s baseline stress level and can lead to nervous system dysfunction and burnout.

In today’s episode, Michelle goes through Part 1 of 3 Daily Practices to Calm Stress and Anxiety. Each of these practices introduces a mindset shift and a new habit you can include in your daily routine to help regulate your nervous system and calm stress and anxiety.

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154 – Are You Actually Resting or Just Numbing Out? 3 Powerful Ways to Recharge and Reset Your Nervous System Jul 14, 2023

There’s a difference between actually resting and being stuck in the dorsal vagal state –the state where we’re dissociated, disconnected, and spaced out. And sometimes it can be hard to know that difference.

We can catch ourselves binging Netflix, scrolling social media, and staring at screens thinking we’re “resting” – but do those activies actually allow our bodies to re-charge and re-energize?

In today’s episode, I coach on what’s happening in your body when you actually rest, versus what’s going on when you’re in a dissociated state.

We close this episode out with 3 powerful ways to recharge yourself – mind, body, and soul to allow your nervous system to rest and reset.

TAKE THE PERSONALITY PATTERN QUIZ

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show! This helps us support more women, just like you, on their motherhood journey. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

153 – Important Lessons from Mothers Around the World with Ana Tajder, host of Thank You, Mama Jul 12, 2023

Ana Tajder is an award-winning international journalist, author, and host of “Thank You, Mama,” in which she interviews women from around the world about the most important lessons they learned from their mothers.

In today’s episode, we discuss:

The most important lessons mothers around the world teach their daughters
Lessons daughters wish their mothers had taught them
What moms around the world have in common

To connect with Ana, head to:

“On the outside, we have different circumstances and different privileges in different houses, but deep down all these stages and challenges of a woman's life are the same everywhere.” – Ana Tajder

152 – 4 Self-Care Boundaries that Transformed My Life (and Motherhood) Jul 10, 2023

What are you tolerating that you know isn’t serving you well? Maybe it’s your harsh inner critic. Is it mom guilt? Or how about that pit in your stomach when you catch yourself comparing?

In today’s episode, I share 4 self-care boundaries that made a huge difference in the state of my nervous system and my mental, emotional, and physical health. I’m not talking about one-offs like a mani-pedi or a weekend getaway.

I’m teaching you 4 self-care boundaries I put into place that transformed my life. Boundaries that protect my peace and alignment. Boundaries that significantly reduce my anxiety and overwhelm and ensure I’m caring for my mind, body, and soul.

P.S. Don’t miss #4 – it’s so freeing!

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151 – 5 Physical Signs of Nervous System Dysregulation Jul 07, 2023

Gut issues? Struggling to get a good night’s sleep? Always sick or suffering from an autoimmune condition? Chronic muscle tension and unexplained aches and pains?

We often think of nervous system dysregulation as emotional outbursts or feeling anxious, but dysregulation can show up in so many different ways.

In this 3-part miniseries, we look at the mental, emotional, and physical symptoms of nervous system dysregulation.

In today’s episode, we explore 5 physical signs of nervous system dysregulation. As we grow in awareness of how our dysregulation is presenting, we can choose to do something about it!

Have you experienced any of these 5 emotional signs of nervous system dysregulation?

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150 – How to Leverage Our Own Childhood Experiences to Show Up More Powerfully in Motherhood with Emmy Brunner Jul 05, 2023

Have you ever vowed NEVER to do something your parents did, and yet caught yourself repeating the same thing? We're patterned and conditioned by our own childhood experiences - no doubt. Yet, as we grow in awareness and healing, we can leverage our childhood experiences to show up more powerfully in motherhood.

Today’s guest, Emmy Brunner, is a psychotherapist, personal empowerment and transformation coach, hypnotherapist, and author. Tune in as we discuss the transition to motherhood, how our children reveal powerful invitations for growth, and how we can model wellness and self-compassion for our children as we deepen our bonds with them.

Three things you’ll learn in this episode:

The work of breaking generational cycles and patterns
How our own life experiences impact & dictate our parenting
Emmy’s go-to self-regulation tools

To connect with Emmy, head to:

149 – 5 Emotional Signs of Nervous System Dysregulation Jul 03, 2023

Experiencing anxiety? People-pleasing? Struggling to set healthy boundaries? We often think of nervous system dysregulation as emotional outbursts or feeling anxious, but dysregulation can show up in so many different ways.

In this 3-part miniseries, we look at the mental, emotional, and physical symptoms of nervous system dysregulation.

In today’s episode, we explore 5 emotional signs of nervous system dysregulation. As we grow in awareness of how our dysregulation is presenting, we can choose to do something about it!

Have you experienced any of these 5 emotional signs of nervous system dysregulation?

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148 – 5 Mental Signs of Nervous System Dysregulation Jun 30, 2023

Spacing out? Forgetting everything? We often think of nervous system dysregulation as emotional outbursts or feeling anxious, but dysregulation can show up in so many different ways.

In this 3-part miniseries, we look at the mental, emotional, and physical symptoms of nervous system dysregulation.

In today’s episode, we explore 5 mental signs of nervous system dysregulation. As we grow in awareness of how our dysregulation is presenting, we can choose to do something about it!

Have you experienced any of these 5 mental signs of nervous system dysregulation?

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147 – Calling All Perfectionists! How to Overcome Perfectionism and Own Your Enoughness with Dr. Menije Boduryan-Turner Jun 28, 2023

What’s the difference between being excellent and being a perfectionist? Are you detail-oriented? Do you have high standards? Or are you seeking perfection in a way that’s actually unattainable?

In today’s episode, Dr. Menije Boduryan-Turner, a licensed psychologist and a leading expert on overcoming perfectionism, joins us to talk about all things perfectionism.

We discuss some of the roots of perfectionism, why we tend to run this pattern, and how it often shows up in motherhood.

Don’t miss this opportunity to start to unlearn perfectionism and begin your journey of embracing your imperfections and owning your enoughness.

Three things you’ll learn in this episode:

Understanding and recognizing how perfectionism shows up in motherhood
How to embrace our imperfections and overcome our insecurities
The correlation between anxiety and perfectionism

To connect with Dr. Menije, head to:

· Instagram:

146 – Cranky in the Morning? 3 Things I Do When I Wake Up Feeling Irritable Jun 26, 2023

It happens to the best of us. Sometimes, we just wake up on the wrong side of the bed!

Before I understood how my body and nervous system function, when I woke up in a bad mood I had a hard time shaking it.

But as I learned more about nervous system regulation (and how it impacts our emotional regulation), it’s so much easier for me to transition out of a cranky morning.

Listen in as I share the 3 things I do when I wake up in a bad mood (spoiler alert – they don’t include ignoring or bypassing your feelings).

These 3 things will help shift your mindset and give you practical handles for the next time you wake up feeling cranky.

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145 – Anxious and Agitated? 3 Quick & Powerful Nervous System Balancing Exercises to Calm Your Mind and Body Jun 23, 2023

Wish you had tools to help you calm down when you’re feeling anxious and edgy? This episode is for you!

When our nervous system gets overwhelmed, it can send us into a fight or flight response (sympathetic state) where we might experience racing thoughts and feeling anxious, tense, angry, or irritable.

The good news is that we don’t have to stay stuck there.

In today’s episode, Michelle coaches through three simple and effective ways you can gently and quickly bring your nervous system from an activated and anxious state, back into your window of tolerance where you’re regulated, calm, and present.

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144 – Ready to Detox? Non-Toxic Solutions for Our Homes and Our Minds with Kari Davis Jun 21, 2023

We know that toxic mindsets and toxic patterns can cause nervous system dysregulation, but how about the toxins found in our household and day-to-day products?

In today’s episode, Kari Davis, holistic life coach and host of The Well - Health and Wholeness Podcast discusses how moving toward non-toxic solutions doesn’t have to feel overwhelming. Kari shares how our emotional and mental health can be impacted by the toxins around us, and gives practical swaps we make to move toward toxin-free living.

Three things you’ll learn in this episode:

Simple ways to start removing daily toxins without a complete overhaul
How non-toxic living can improve our physical and emotional health
How essential oils can help us move through toxic mindsets and anchor new beliefs

To connect with Kari, head to:

· Instagram: @karidavis_thewell

·

143 – Feeling Blah? 3 Quick & Powerful Nervous System Exercises for Increased Energy and Motivation Jun 19, 2023

Wish you had tools to give you a boost when you’re feeling exhausted and burned out? This episode is for you!

When our nervous system gets overwhelmed, it can send us into a shutdown response (dorsal vagal state) where we might experience feeling disconnected from our body, spaced out, numb, or shut down.

The good news is that we don’t have to stay stuck there.

In today’s episode, Michelle coaches through three quick and effective ways you can gently bring your nervous system out of a freeze state, and back into your window of tolerance where you’re regulated and present

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142 – Staying Calm 24/7 Isn’t the Goal… What Our Disney Disaster Taught Me About a Regulated Nervous System Jun 16, 2023

Being a good mom doesn’t mean staying calm all. the. time. It doesn’t mean we’re never disappointed, frustrated, overwhelmed, or annoyed.

In fact, I felt all these things during a family vacation flop this week, and it made me realize that we need to normalize moms feeling and expressing our full range of emotions.

A regulated nervous system doesn’t shield us from pain, anger, or disappointment. However, it can help us not get stuck in these emotions.

So, if being calm isn’t necessarily the goal, what is the point of having a regulated nervous system? Listen in as Michelle shares how improved neurological fitness helps us grow our window of tolerance to be able to handle more of what life throws at us without becoming dysregulated.

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141 – Ever Feel Like You’re a Bad Mom? Finding Confidence and Community in Motherhood with Kendahl Yanez of Mama, You’re Doing Great! Jun 14, 2023

There is so much noise in motherhood – expert opinions on every facet of parenting, our family’s input, our own childhood experiences, and our expectations for motherhood. It can be overwhelming.

So how do we quiet the noise and trust our motherhood instincts?

In today’s episode, Kendahl Yanez, a mom of two and Founder of the Mama, You're Doing Great! Community & Podcast, discusses just that. After struggling with postpartum anxiety and a desire to be the perfect mom by doing everything the books & other moms told her to do, she felt like she was failing every day.

Join Kendahl and me as we discuss how to rise above the pressures and expectations of being a mom, finding confidence in motherhood, and the importance of having a community of moms to do life with.

Three things you’ll learn in this episode:

How to adjust our expectations for motherhood
How our internal dialogue (and inner critic) impacts our motherhood experience
Finding confidence in our difficult parenting decisions

To connect with Kendahl, head to:

· Instagram: @

140 – Thriving or Surviving? 5 Signs You’re Living in Survival Mode Jun 12, 2023

Ever feel like you’re spending more time surviving than thriving? We all have seasons where just making it through the day is a big win.

But the more we understand the science behind why we feel stuck in survival mode, the more we can make a conscious decision to move from surviving to thriving.

Your body remembers what your mind forgets. The body is like a library, filing away all our different life experiences to best keep us safe. And now, when your nervous system perceives anything that resembles a prior pain-point, it can send you into a stress response that subconsciously has a huge impact on your life.

Listen in as Michelle explains 5 signs you’re living in survival mode. You might have been living in some of these survival modes for so long, you’ve begun to think they’re just a part of your personality – don’t miss this opportunity to grow in awareness!

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139 – A Deep Breath Doesn’t Calm Me Down! 2 Reasons Why Your Nervous System Isn’t Responding to Breathwork as You Know It Jun 09, 2023

We know the scene – everyone’s driving you crazy, you’re trying your best not to lose it, so you pause and take a deep breath.

But what if that deep breath doesn’t seem to make much of a difference? What if you’re still aggravated, annoyed, frustrated, and upset - and you wonder if breathwork just doesn’t work for you.

In today’s episode, Michelle coaches on how certain types of breathing can actually activate our sypathetic nervous system – the part of our body that amps up for the action of fight or flight. When we activate our sympathetic nervous system with breath, it can actually make all our big feelings even bigger.

Listen in as Michelle teaches about the mistakes you might be making when you use breath to regulate your nervous system, and what to do instead so that breathwork can be a powerful tool to help calm your body when you need it.

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138 – How to Navigate Fear and Self-Doubt When We Uplevel with Olivia Charlet Jun 07, 2023

When was the last time you took a big risk? How often do you push yourself outside of your comfort zone? I’m not sure it’s ever truly “comfortable”, but with the right tools and mindset, we can expand our capacity and stretch our edges without becoming dysregulated.

In today’s episode, Olivia Charlet shares about a season in her life when she felt like her passion had gone missing. She describes feeling stuck, struggling with self-doubt, and despairing about making lasting, meaningful changes in her life. Been there?

She boldly took a bet on herself, learned to transform her life from the inside out, and re-discovered what it’s like to live excited and energized. Join in as we discuss identity, confidence, and the steps we need to take to shift our expectations, constructs, boundaries, and habits.

Three things you’ll learn in this episode:

How to call in the results you want in life
How to generate a new energetic state regardless of how you're currently feeling
Why quantum leaps feel so uncomfortable and why we experience so much discomfort when we're uplevelling

To connect with Olivia, head to:

Instagram: @olcharlet

137 – 4 Must-Have Boundaries Every Mom Needs in Her Life Jun 05, 2023

Do you struggle setting boundaries? Boundaries are some of the most powerful ways we can show people we love them – it’s true.

Boundaries safeguard our energy and allow us to prioritize our health and well-being. They protect our relationships, encourage direct communication, and help us avoid resentment.

In today’s episode, Michelle coaches on the common misconceptions about boundaries (hint - they have little to do with other people and a whole lot to do with us!) and discusses four boundaries that all moms must have in place to protect our peace and our priorities.

4-Step Framework for Setting Boundaries

BOOK A FREE 30-MINUTE DISCOVERY CALL WITH MICHELLE

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136 – Are You Too Nice? 3 Signs Your Kindness Is Actually People Pleasing Jun 02, 2023

Have you ever been told that you’re nice to a fault? Maybe you’ve wondered whether you should have some limits around your “niceness".

Here's the thing - kindness and people-pleasing might seem similar, but they’re actually quite different.

Kindness is a personal value that we live out. But people-pleasing is actually a stress response rooted in fear. You might be surprised to learn (because it’s often unconscious), you people please more than you realize.

In today’s episode, I teach you 3 ways to tell if you’re actually being kind, or if you’re operating in a people-pleasing pattern. This is such valuable awareness because once you know how to spot the difference, you can decide how you want to show up. So you can be kind, and also hold healthy boundaries, act in alignment with your values, and express yourself authentically!

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135 – Ready to Reignite the Spark in Your Marriage? Firing Up Intimacy and Sex with Relationship Coach, Leona Carter May 31, 2023

How hot’s your marriage these days? Are we talking honeymoon passion, or does it feel more like the spark is barely flickering? Either way, this episode is for you friend.

Leona Carter is a Certified Intimacy and Relationship Coach, who empowers couples to navigate the misconceptions of sex in marriage to create long-lasting intimacy.

Listen in as Leona and I discuss the importance of connecting with your spouse from the start of your day, stepping out of your comfort zone, and learning to communicate effectively with your partner so that both of your needs are met.

Three things you’ll learn in this episode:

How to navigate some of the most common misconceptions about sex in marriage.
How intimacy and sex differ and why they’re each uniquely important.
The top reasons women struggle with intimacy and what do to about it.

To connect with Leona, head to:

Website: heycoachcarter.com
Instagram:@she_builds_intimacy

“It's that emotional intimacy - we're connecting throughout the day. And so, by the time we connect at night, it's a continuation of the intimacy we've had all day. Think about the opposite - you don't connect in the kitchen, you don't connect all day - and then in the evening when your husband's like “hey”, there's a disconnect because now you want me to open up and make love and hang from the chandelier. But we haven't emotionally connected all day, and so now all of a sudden, I’m supposed to rev up this engine that hasn't been running all day. It doesn't work that way.” – Leona Carter

134 - Is it More Than Just a Bad Mood? 3 Sneaky Reasons You Might Experience Irritability May 26, 2023

How’s your mood been lately? How often do you find yourself waking up on the wrong side of the bed for no reason?

Well friend, there probably is a reason (or many)! As ambitious moms, the demands on our time, energy, and attention can be exhausting.

But when is it more than just a bad mood? Irritability, edginess, and emotional volatility are all common signs of nervous system dysregulation.

In today’s episode, we explore 3 of the most common reasons that moms experience irritability, because when we grow in awareness of the reasons why we're feeling a certain way, we're able to extend ourselves compassion and make a conscious decision to do something about it.

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133 – Reimagine and Achieve True Work-Life Balance with Kim Rittberg of Mom’s Exit Interview May 24, 2023

Ever dreamt about quitting your job and starting your own thing so you can have more flexibility and time with your kids? Or maybe you’ve already navigated this transition, but still find yourself struggling with work-life balance.

Kim Rittberg spent 15 years as a media executive at Netflix, PEOPLE Magazine, TV News, and launched the first-ever video unit for Us Weekly. In this episode, she shares how she quit her job when she found herself working from the hospital while in labor with her 2^nd child.

Now Kim’s on a mission to help women craft careers that work for them - instead of the other way around – by coaching us on how to be better on-camera and make unforgettable video content to grow our businesses.

Listen in as Kim and I discuss the identity shift high-achieving women face when they enter motherhood, how we can fearlessly chase our passions, and how we can skyrocket our business growth through content creation.

Three things you’ll learn in this episode:

1. How to establish our priorities before making moves in our career

2. Tips to avoid burnout when work-life balance feels off

3.

132 - Do You Sometimes Worry about the Strangest Things? Here’s Why... May 22, 2023

How often do you find yourself worrying about things that you know you don’t need to be worried about? Like strange things your rational mind knows are not likely to happen?

It can be easy to get caught up in the spiral of rumination, intrusive thoughts, and the doom of WebMD. But why?

In today’s episode, Michelle coaches on neuroception and how our life experiences deeply impact how our brain and body scan our environments for relevant signals of danger and threats.

As we grow in our awareness of why we find ourselves worrying, we can communicate to our bodies that we’re safe and help ease the hypervigilance. As a result, we’ll find we’re better able to regulate our nervous systems and approach life from a place of calm and presence.

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show! This helps us support more women, just like you, on their motherhood journey. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

131 - Surprising Ways We’ve All Experienced Childhood Trauma – 3 Categories of Trauma and Toxic Stress May 19, 2023

We've all experienced some sort of childhood trauma – yes, even you.

In today’s episode, we explore how so many childhood experiences we dismiss as “normal” can actually be quite traumatic to our nervous system.

Trauma isn’t just what happened to us or around us. Trauma is what happened within us, because of what happened around us.

This awareness is huge because our unprocessed childhood trauma has a huge impact on our adult lives.

The signs of dysregulation we experience – emotional volatility, edginess, snapping, difficulty focusing, gut issues, etc. – are all predictable, expected, and normal responses to our life experiences.

This is encouraging, friends. It means that we’re not broken and we don’t need fixing. It simply means that we’re holding unprocessed trauma and stress that we need to learn how to release and heal – which is exactly what I coach on in this episode. Don’t miss it!

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130 – How to Leave Our Children an Emotionally Healthy Legacy with Elizabeth Andreyevskiy May 17, 2023

Ever thought to yourself, “I gotta to stop losing it on my kids and learn how to be more patient?” If you sometimes feel a lack of self-control and witness the mom-rage takeover, you’re not alone.

Today’s guest, Elizabeth Andreyevskiy, is a mom of 4 who’s built her business helping stressed-out moms manage their emotions so they can respond with patience and calmness towards their kids.

Listen in as Elizabeth and I discuss proactive ways we can all prioritize our needs without guilt, be less stressed, and better regulate our emotions when triggered.

Three things you’ll learn in this episode:

1. The importance of healthy self-talk and how to handle the voice of our inner critic

2. How to regulate our nervous system to navigate difficult or triggering situations

3. How to cultivate self-compassion in the face of mom guilt

129 – Ever Ruin a Good Thing? Why We Self-Sabotage and What to Do About It May 15, 2023

Ever know what you need to do and just can’t seem to get your body on board? Or ever realize things are going well and feel this deep need to cause some dysfunction?!

We all want to see growth in our lives. Yet despite our best intentions, sometimes we just can’t follow through. It can feel like an out-of-body experience when our mind wants something, but our body seems to do the opposite. So, what gives?

When trauma remains unresolved, it often shows up as self-sabotaging patterns.

In today’s episode, we discuss why we tend to self-sabotage. We explore how deeply held patterns from our childhood thwart our efforts and hold us back, and how our nervous system’s preference for the familiar can sabotage growth, change, progress, health, and responsible adulting.

I also coach on how procrastination can be rooted in perfectionism and what to do when we become aware of our self-sabotaging patterns.

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128 – Are You High or Low Energy? Nervous System Balancing Exercises Based on Your Energy Type May 12, 2023

Are you energetic by nature? Maybe you tend to feel anxious, tightly wound, or can let your frustration get the best of you?

Or maybe you often feel stuck, burned out, or dissociated from your body?

Here’s the thing – our ability to regulate our nervous systems depends on what we’re most attuned to.

In today’s episode, we discuss the three main energy types (high, low, and balanced), and I share specific nervous system balancing exercises that are most effective for each energy type.

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127 – Become a Boundary Boss - How to Talk True, Be Seen and (Finally) Live Free with Terri Cole May 10, 2023

If you are exhausted from over-giving, overdoing, and even over-feeling, it's time to transform your life.

In today’s episode, Terri Cole, psychotherapist, global relationship and empowerment expert, and the author of Boundary Boss -The Essential Guide to Talk True, Be Seen and (Finally) Live Free, will show you how to authentically express your preferences, needs, and limits so you can live the happy, healthy life you deserve.

Listen in as Terri and I discuss tips, scripts, and strategies to set healthy boundaries and bring more balance into your life and relationships.

Three things you’ll learn in this episode:

The interplay between boundaries and codependency
How to respond when our boundaries are crossed
How to tell if you’re in in a high-functioning codependent relationship

To connect with Terri, head to:

· Instagram: @terricole

126 – Doing Everything for Everyone? 5 Telltale Signs You’re Overfunctioning May 08, 2023

If you’re being honest, how often do you find yourself taking on the responsibilities of others?

Maybe you’ve gotten into the habit of doing most of the household and parenting tasks because you fear they won’t get done otherwise. Or maybe you’re the one who always offers to pick up extra projects at work. You’re always busy doing things for others and heaven forbid you ask for help *gasp*!

We can try to convince ourselves that we do so out of love and service, but overfunctioning is often a coping mechanism for our anxiety and insecurities.

In today’s episode, we discuss why overfunctioning is actually a disservice to ourselves and those we love.

I also coach you through 5 telltale signs that you’re stuck in a pattern of overfunctioning so you can consciously make a decision to show up in a way that better serves you and your family in the long run.

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125 – Is “Good Vibes Only” Toxic? Why Avoiding Certain Emotions Causes Dysregulation and What to Do Instead May 05, 2023

Do you find yourself trying to bring “good vibes only?” So often we can feel the need to be strong, positive, or muster up a smile when what we really want to do is scream or have a good cry. How often do we expect the same of our kids?

The more we suppress our emotions instead of feeling and releasing them in a healthy way, the more our body stores emotional energy which leads to dysregulation and a narrow window of tolerance.

In today’s episode, we explore how we can hold space for the full range of our children’s emotions – whether “good vibes” or not, and how we can learn to connect and listen to the messages our emotions are sending us.

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124 – Playing Small? How to Identify and Overcome Your Self-Limiting Beliefs with Kamini Wood May 03, 2023

How often are you getting in your own way? If you're being honest with yourself, how often are you the one who's holding you back?

Today’s guest, Kamini Wood, helps people take the courageous steps to identify their limiting beliefs, the reasons for their stagnation or feelings of inadequacy, so they can have what they want professionally and personally to live a fulfilled life. She’s on a mission to help high performers and overachievers who have seen success through old-rooted, traditional metrics, reestablish relational self-awareness.

In this episode, she’ll help you understand how you think, what beliefs might be holding you back so you can really come home to joy, fulfillment and a newly defined definition of success driven internally rather than from external validation.

Three things you’ll learn in this episode:

How self-limiting beliefs are influencing your thoughts, feelings, and behaviors
How to shift your mindset and break free of self-limiting belief
Techniques for setting and holding strong, loving boundaries

To connect with Kamini, head to:

· Instagram:

123 – Why Your Nervous System May Be Dysregulated Even If You Don’t Feel Stressed Out May 01, 2023

Are you experiencing symptoms of a dysregulated nervous system even though you don’t necessarily feel stressed out?

Chronic stress – stress we’ve experienced in our past - changes the nervous system on a physiological level. While you might not feel like you’re currently living in a “stressful” season, your nervous system is still impacted by decades of stress and trauma that hasn’t been fully released from the body.

In today’s episode, you’ll learn how chronic stress shifts our nervous system into a higher gear, leading to the release of stress hormones that prepare our body for the "fight or flight" response, which over time leads to nervous system dysregulation.

You’ll also learn how we can facilitate the release of stress, emotions, and trauma from our body so that it doesn’t stay stuck and cause nervous system dysregulation.

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Listen to Episode 107 – The 3 Stages of Learning

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122 – Stop Intellectualizing Everything! Knowledge Doesn’t Lead to Change – Here’s What Does Apr 28, 2023

When it comes to change and growth, knowledge is inferior to embodiment. *gasp!*

It’s true - most of the information we tend to consume focuses on quick fixes and the thrill that comes from acquiring information. But science has shown that knowledge alone rarely leads to true transformation.

The necessary component to lasting change is embodiment. In today’s episode, I coach on what it means to be embodied, how you know once you’ve actually embodied something new, and how to be aware of the signs that you're simply intellectualizing new information.

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121 - Highly Sensitive? Turn Your Sensitivity into Your Superpower with Melody Wilding Apr 26, 2023

Are you tired of getting in your own way? If so, it's time to break free from imposter syndrome and overthinking so you can find the confidence to lead effectively at home and at work.

Today’s guest, Melody Wilding, is the best-selling author of Trust Yourself: Stop Overthinking and Channel Your Emotions for Success at Work. She was recently named one of Business Insider’s Most Innovative Coaches and has been featured in The New York Times and Wall Street Journal.

Join in as Melody discusses how sensitive high-achievers can break free from stress, perfectionism and impostor syndrome, master their emotions, and turn sensitivity into a superpower – because it is.

Three things you’ll learn in this episode:

What it means to be a highly sensitive person (HSP)
How can set boundaries and we learn to say no without feeling guilty
Tips for HSPs on how to deal with people who may not understand their sensitivity

To connect with Melody, head to:

· Instagram: @melodywilding

120 – Are You Dysregulated? 10 Surprising Signs of Nervous System Dysregulation Apr 24, 2023

We can’t intervene in a world we can’t see. Awareness always precedes choice and our ability to do something about what we’re experiencing.

In today’s episode, I discuss some of the most common signs of nervous system dysregulation. You might be surprised to learn that dysregulation is the underlying cause to many of things you experience daily (or have chalked up to being part of your personality).

Once we have the awareness that our thoughts, sensations, and behaviors stem from the state of our neurological fitness, we can start the journey to a more regulated state.

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119 – You Might Be Making These Costly Mistakes That Are Throwing Your Nervous System Out of Balance Apr 21, 2023

Your consumption habits are vital to the health and regulation of your nervous system. And I’m not just talking about the food you eat!

In today’s episode, I coach you through nourishing habits that support and sustain your body and your nervous system. These habits include what you eat, the water you consume, the sleep you get, and the overall sense of peace in your environment.

You’ll also learn habits of discernment that you really want to avoid for top neurological fitness. These are habits that are harmful to the nervous system and actively throw it out of balance.

If after listening to this episode, you choose to avoid these bad habits, you’ll quickly notice an increase in nervous system balance.

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118 - Secrets of Supermom: How to Find Work-Life Balance While Bringing Our Dreams to Life with Lori Oberbroeckling Apr 19, 2023

I know you want a fulfilling career (or side hustle/passion project), while also wanting to feel present and connected to you family. Same girl, same.

In today’s episode, Lori Oberbroeckling, a wife, mama of four, and corporate leader, teaches us how we can have an extraordinary home & career, and be extraordinarily happy all at the same time.

Lori wrote Secrets of Supermom: How Extraordinary Moms Succeed at Work and Home & How You Can Too! to share tips, strategies, and quick wins for moms like you who want it all.

Three things you’ll learn in this episode:

How to effectively prioritize your time as a working mom
Strategies for moms trying to manage work-life balance and are feeling overwhelmed
Why it’s ok (even good) for our kids to see us working

To connect with Lori, head to:

· <

117 – You Might Be Missing a Key Piece to Your Health Puzzle! Why You Must Have Neurological Fitness Before Can Have Physical or Emotional Health Apr 17, 2023

The state of our nervous system either increases the power, or limits the range, of all our thoughts and behaviors. It’s the foundation upon which every aspect of our health and wellbeing is built.

As a result, our level of neurological fitness significantly influences the way we experience the world around us.

So, what does it mean to be “neurologically fit”?

Practically, it might mean our kids have a meltdown over breakfast and it doesn’t derail our morning.

It might mean when we get tough news, and we can analyze it with perspective instead of spiraling out of control.

It might be how we get out of the loop of procrastination and follow through on our goals.

Being neurologically fit also refers to our ability to adapt to changes in our environment and gracefully respond to the demands of life and motherhood.

You don’t want to miss this episode. No doubt, our resilience and adaptability as high-achieving moms is our superpower – and it all stems from a regulated nervous system.

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116 – Hate to Break It to You, but Focusing on Mindset Work Won’t Get You Where You Want to Go. Here’s Why… Apr 14, 2023

How much work have you done to grow and change your mindset? Probably quite a bit, right?

And it’s awesome, but here’s the thing - you can’t outthink a dysregulated nervous system!

So, the things you’re experiencing that you want to grow and heal from – whether it’s procrastination, people pleasing, anxiety, overwhelm, or burnout – you can’t get to the root of any of these if your sole focus is mindset work.

That’s because most of our nerves run from our body up to our brain (not the other way around). So, we’re best served to focus on healing and releasing stored stress and trauma in our body because our body dictates most of the messaging running our day-to-day lives.

In today’s episode, you’ll learn why mindset work should only be a part of our growth and healing, and why body-based approaches are so powerful. If you’re ready to level up, it’s time to get out of your head and into your body!

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115 - What Does It Take To Be a Zen Parent? The Power of Self-Awareness and Mindfulness in Motherhood with Cathy Adams of Zen Parenting Radio Apr 12, 2023

Ready for powerful mindset shifts today? You’re in the right place.

In today’s episode, guest Cathy Cassani Adams shares so much wisdom and truth. She’s on a mission to make the world a more civil and compassionate place, by promoting self-awareness, connection and mindfulness. That’s a mission we all can get behind, right?

Cathy is a clinical social worker, parenting coach, and co-host of the Zen Parenting Radio podcast where she and her husband explore self-awareness through a lens of love & humor.

For those of us who can sometimes struggle to find moments of Zen in motherhood, the practical advice and encouragement Cathy shares in this episode is right on the money.

We discuss self-awareness, parenting triggers, mindfulness, curiosity, connection, relationships, self-compassion – and so much more. Don’t miss this one, friends!

114 – Hard Truth: Our Kids Can’t Be Calm Unless We Are. What You Need to Know About Co-Regulation Apr 10, 2023

Throughout some of the hardest moments of motherhood, a powerful reminder I’ve often repeated to myself is “peace begins with me.” We’re connected to those around us - we all have an impact on each other’s nervous systems.

One of the greatest opportunities we have as parents is to grow our neurological fitness, so we can help our kids regulate their nervous system and model how to return to a state of calmness through the ups and downs of life.

In today’s coaching, you’ll learn how co-regulating and modeling regulation for our children allows us to hold space for their emotions and empowers our kids to safely express themselves in a healthy way.

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113 – Want to Feel Calmer? Make Sure Your Nervous System Gets These THREE Things Each Day Apr 07, 2023

It’s been a busy week here at the Grosser home! 😵‍💫 As a result, I noticed that I was starting to feel anxious and overwhelmed by all the demands on my time and energy.

So, I took it back to the basics and gave my nervous system the three things that all nervous systems need to stay balanced. Doing these three things each day increases our nervous system’s resilience and ability to shift from anxious & overwhelmed to calm & collected.

In today’s coaching, you’ll learn how you can intentionally give your nervous system the 3 things it needs each day for peak nervous system health and regulation.

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112 - Exhausted by Your Mental Load? Dr. Morgan Cutlip on How to Set Boundaries and Ask for Support Apr 05, 2023

What’s been on your invisible list lately? It’s that mental load you carry of all the things you do that might go unnoticed, but keep everything running smoothly for your family.

The appointments being made, the toilet paper that magically replenishes itself, the meals that are planned, the gifts that are bought – managing the weight of this mental load can take its toll on our physical and emotional health.

Today’s guest, relationship expert Dr. Morgan Cutlip, has helped hundreds of thousands of people worldwide learn how to form and maintain healthy relationships.

In this episode, Dr. Morgan explains the warning signs of parental burnout, and how we can get better at identifying and expressing our needs. She also shares scripts and tips for how we can ask our partners for help in a way that doesn’t start WWIII.

Three things you’ll learn in this episode:

How to recognize the signs of parental burnout

111 – Ignoring What Your Body is Trying to Tell You? Pay Attention to These 10 Warning Signs of Burnout Apr 03, 2023

Burnout can show up in some unexpected ways.

For years, I assumed the level of exhaustion I felt was just a normal part of being a busy mom. I didn’t know the warning signs of burnout, so I didn’t see it coming until it was too late.

In today’s episode, we explore the difference between being tired and being burned out, and I coach on how chronic stress impacts our nervous system and can lead to burnout.

Have you experienced any of these warning signs of burnout? Shoot me a DM on IG or in The Calm Mom Collective FB Group and let’s talk about it.

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110 - Why Am I Like This?! How The 3 States of Our Nervous System Affect Motherhood, Health, and Productivity Mar 31, 2023

We often talk about health and fitness as it relates to our mental or physical health, but when was the last time that you paid attention to your neurological fitness?

There are so many benefits to having a balanced and regulated nervous system.

Improved mood and emotional balance? Yes, please! Increased creativity? Sign me up! Reduced stress, anxiety, and overwhelm? No brainer! Better sleep and a healthier gut? Please and thank you!

In today’s episode, I explain the benefits of neurological fitness and how the 3 primary nervous system states and Polyvagal Theory can help you better understand and manage your anxiety, overwhelm, stress, and burnout.

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109 - What the Experts Say: Translating Scientific Research for Parents with Dr. Cara Goodwin, founder of Parenting Translator Mar 29, 2023

There is so much research out there for us parents – screentime, discipline, parenting styles, potty training, how to get our kids to eat anything green! It can be super inundating to parse through all the different studies and opinions available to us.

Even crazier – did you know that it can take an average of 17 years after publication, for the results of a study to reach it’s intended audience? That’s wild!

Today’s guest, Dr. Cara Goodwin, is here to help clarify all this parenting research for us. As a licensed clinical psychologist and mother of three, she specializes in child development and has spent years researching child psychology and neuroscience.

Dr. Goodwin’s nonprofit, Parenting Translator, translates recent scientific research into information that is helpful, relevant, and accurate for us parents, and that’s exactly what she does for us in today’s episode.

Three things you’ll learn in this episode:

How to utilize comprehensive research to improve your day-to-day parenting choices

108 – How to Overcome Resistance to Change in 3 Simple Steps Mar 27, 2023

Why does change feel so hard?! Even when we know that the change we seek is for the better, we can still face resistance to it.

Whether it’s an epic life event, or a small new habit we want to start, change can be challenging because it’s new. And new is usually uncomfortable at first.

So, what do we do about this resistance? Do we try to ignore it? Do we push past it and find the willpower to press on? Or do we give the resistance we’re experiencing the power and allow it to hold us back from meaningful change?

In today’s episode, you’ll learn the most common ways that resistance shows up in our lives and I give you a simple 3-step framework for what to do when you experience resistance to change.