Some days are harder than others. They can start to seem all of the same. But this simple message is a reminder that today will be amazing because you are in it.

Be well.

And remember you are so much stronger than you think you are.

The information presented on this podcast is for educational purposes only and is not intended to diagnose or prescribe for any medical or psychological condition, nor to prevent, treat, mitigate or cure any such conditions.

In this episode, I share a real-life moment from a cold winter morning — a missed phone call, unexpected traffic, and the familiar urge to spiral. Instead of bracing, I practiced something different: breathing, noticing, and staying in the moment.

This episode explores:

• How the body often braces before the mind starts spiraling
• Why familiar patterns of worry and fear feel so automatic
• How to interrupt the loop by returning to breath and sensation
• What it looks like to choose presence, even when you can’t close your eyes
• A simple Jin Shin Jyutsu hold (the thumb) to calm worry
• How tiny shifts open the door to clarity, steadiness, and possibility

I also share surprising insights from a blindingly bright sunrise — and why that moment became an anchor for staying open instead of contracting.

If you’ve ever been pulled into future-tripping, tension, or “what if” thinking, this episode gives you a grounded way back to yourself.

Resources Mentioned:

• Jin Shin Jyutsu thumb hold
• Breathwork: inhale / long slow exhale
• Process What You Feel to Heal Monthly Membership (now open)

You can learn more about the membership here

And I'd love to connect with you on Instagram. You can reach me here

The information presented on this podcast is for educational purposes only and is not intended to diagnose or prescribe for any medical or psychological condition, nor to prevent, treat, mitigate or cure any such conditions.

Most of us don’t think we complain very much — until we actually pay attention.

In today’s episode, I share what I discovered when I started noticing my own complaints, and why these seemingly small moments matter more than we realize. Complaining isn’t just a habit — it creates a subtle contraction in the body that makes it harder for joy to land and stay.

You’ll hear:

• why we rarely notice when we’re complaining
• how complaining tightens the body and shifts our emotional state
• the surprising things my students discovered during a “no complaining” experiment
• why stopping the cycle isn’t about being positive — it’s about giving the body room to feel something new

If you'd like to learn how to connect to more joy - consider joining my 90 minute workshop this Thursday, January 15th at 4pmET, called Connecting to Joy. It's $27. Everyone who signs up - whether you attend live or not - gets access to the 30 day replay. You can learn more here. I'd love to have you join us!

Questions or comments, please reach out to me on IG, here

The information presented on this podcast is for educational purposes only and is not intended to diagnose or prescribe for any medical or psychological condition, nor to prevent, treat, mitigate or cure any such conditions.

In October, I said goodbye to a very special part of my life—the foundation I created in honor of my little boy, Christopher.

This episode is different. I recorded our closing celebration on my phone that night, not knowing exactly why—only that it mattered. What you’ll hear is the magic of that evening: voices, laughter, reflection, and what becomes possible when we honor an ending instead of rushing past it.

There are so many takeaways in this episode. Just a few:

• What can unfold when we say yes
• When there’s will and passion, what once felt impossible becomes possible

Most of all, this episode is a reminder that something deeply beautiful and meaningful can come from something devastating and traumatic.

I’m so grateful I pressed record.

The information presented on this podcast is for educational purposes only and is not intended to diagnose or prescribe for any medical or psychological condition, nor to prevent, treat, mitigate or cure any such conditions.

Our habits often consume us more than our wants do. We stay up late, scroll, tell ourselves "just a few more minutes"—even when we'd rather go to bed. It sounds simple to just stop, but our habits feel like they have a mind of their own.

That's because many of our habits once helped us. They soothed our nervous systems, which is why they're so hard to break. For me, staying up late gave me "me time" when my boys were young. After Christopher passed, it helped me avoid harder mornings.

"What do you want?" is a pattern interrupter that helps me get to the core of what's important. Try asking yourself this when you're feeling stuck or when transitions feel hard—not just at New Year's, but anytime. You can soften it to: "Is this what I want to keep doing? Or is there something else?"

Cultivating Joy Workshop | January 8, 90 minutes Learn how we unconsciously cut ourselves off from joy and what to do about it. You can learn more here

Questions, or if you'd like to let me know you'd like me to add another time to this workshop, you can message me on IG here.

The information presented on this podcast is for educational purposes only and is not intended to diagnose or prescribe for any medical or psychological condition, nor to prevent, treat, mitigate or cure any such conditions.

Whatever you might be feeling this Christmas - it’s okay. And it might be different than what your mind is telling you.

I wish you a blessed day.

The information presented on this podcast is for educational purposes only and is not intended to diagnose or prescribe for any medical or psychological condition, nor to prevent, treat, mitigate or cure any such conditions.

That was me this morning.

I was driving to meet family for a holiday breakfast about an hour away. The roads were covered in snow – from last night’s storm – and the visibility wasn’t great.

I missed a few turns, and it felt like I was driving in circles as the GPS tried to autocorrect. Panic set in, and my heart rate picked up. But before i could go too far into story, I paused and reset knowing I would be okay.

Here's the cool part - the reset came from something I did this morning before I ever left the house.

It's really quite remarkable because as you know I had anxiety most of my life. But these practices have been a game changer. They gently shift our emotional patterns, so those patterns don’t keep running the show.

And because I want everyone to know about it, I created a 7-week journey called Process What You Feel to Heal where we work with five core emotional patterns of worry, fear, anger, sadness and that need to push through or pretend that shape how we think, feel, and move through life.

The 7-week journey begins in late January. You can learn more here.

If you choose to say yes to yourself before the end of the year, I’ve included a couple of things to help you ease in — $100 off and January’s workshop, Cultivating Joy, at no additional cost.

And about that drive to the restaurant, I arrived five minutes early. As I was walking through the snowy parking lot, an aha hit me:

Our mind would rather have an answer than sit in the ambiguity of not knowing. In other words, my mind would rather tell me I don’t know what I’m doing, or I’ll never get there than sit in the discomfort of not knowing what will happen next.

It’s very subtle but there is a difference.

Anxiety avoids uncertainty. It needs an answer, any answer. But often that answer sends us further into story. Further into stress.

Have you ever noticed this in yourself? I'd love to know. You can connect with me here on IG.

The information presented on this podcast is for educational purposes only and is not intended to diagnose or prescribe for any medical or psychological condition, nor to prevent, treat, mitigate or cure any such conditions.

Today is the anniversary of my dad's death - December 4th. And I have felt off all day long - only I didn't make the connection until about 20 minutes ago. I may feel fine mentally, but physically my body feels the loss. It's really quiet incredible.

In this episode, I share a sweet story about how my dad helped me in difficult time and also how we need to meet ourselves wherever we are at. Grief shows up differently at different times for all of us. It might catch us off guard, like it today for me. Or it might be obvious and heavy all the time. Wherever you are, you get to decide what's best for you.

In this episode, I share about the workshop I'm teaching on 12/11 - next Thursday. called Managing Grief in the Holidays. You can learn more here.

And if you'd like to reach out to me with a question or comment, I'd love to hear from me. You can find me on IG here.

The information presented on this podcast is for educational purposes only and is not intended to diagnose or prescribe for any medical or psychological condition, nor to prevent, treat, mitigate or cure any such conditions.