regulation tools

Episode 177: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout A client of mine had a rough week a few months ago. Several times she felt a cry building, and every time it was the wrong moment. Underneath the bad timing was a bigger worry: she didn’t trust herself to stop once she started. […]

Episode 174: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout This summer my family flew home from two weeks in Southern California visiting my parents. Five of us plus our new dog, checked under the plane for the first time, which went fine. We got to LAX with time to spare, and then the […]

Episode 167: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout In the previous episode of this series, we introduced the nervous system ladder: green at the top for regulation, yellow in the middle for activation where anxiety lives, and red at the bottom for shutdown where depression lives. This episode goes deeper into each […]

Episode 165: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout Of all the reframes I return to in client work, in the membership, and in my own life, this one comes up the most: anxiety is the result of overestimating a threat paired with underestimating your ability to manage it. It’s simple enough to […]

Episode 164: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout A few years ago, while thinking about the things I wish had been more obvious to me growing up, I wrote a short song for my kids. It started as a one-time bedtime experiment and turned into a nightly staple. One evening, after singing […]

Episode 160: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout Part 1 of this series covered the science: why your nervous system resists sleep, the two distinct flavors of sleep anxiety, and the four primary causes of middle-of-the-night wake-ups. If you haven’t read that one yet, start there — the understanding genuinely changes how […]

Episode 158: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout It’s 2am. You’re awake — either you never really fell asleep, or you woke up and now you’re staring at the ceiling. Maybe your chest is tight. Maybe your mind is running through everything you have to do tomorrow, or everything you should have […]

Episode 156: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout Walking gets grouped in with general wellness advice so often that it’s easy to gloss over. Move your body. Get your steps in. We’ve heard it. But the research behind walking for anxiety and depression is some of the most consistent we have in […]

Episode 156: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout After wrapping up the five-part stress management series, several listeners wrote in with follow-up questions and reflections. The questions below get at something the frameworks alone can’t fully answer: what do you actually do with this information when you’re living it in a real […]

Episode 155: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout Knowing different and doing different aren’t the same thing. If I had a dollar for every time someone told me, “I know what I should be doing to support my mental health, why can’t I just actually do it?!”— I’d have at least $100. Understanding […]

Episode 153: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout You’ve done the inventory. You’ve looked honestly at your stress bucket, what’s in there, how heavy it’s sitting, and what’s on both sides of the see-saw. Now you’re staring at it wondering: okay, what do I actually do with all of this? Do NOT […]

Episode 129: Spotify | Apple Podcasts | YouTubeView transcript on Buzzsprout A text comes in that says “We need to talk.” Before you’ve even set your phone down, your mind has already written the ending. You’re getting fired. The relationship is over. Something terrible happened. Your chest is tight and your breath is shallow, all […]