Ever feel like your life's being overrun by other people's demands? In this episode, we're talking about the life-changing tip of setting healthy boundaries. I'll share how I went from being a total yes-person to finally learning to protect my time and energy. We'll dig into why boundaries aren't about pushing people away, but actually help create stronger relationships. I'll break down the different kinds of boundaries, give you tips on how to set them without feeling like a jerk, and explain why sticking to them is so important for your happiness. Ready to reclaim your life? Let's dive in as we Calm it Down in 3…2…1.

Ever wonder if your biggest fears could actually be the springboard to your greatest wins? This episode flips the script on failure, showing how it might just be your ticket to unlocking hidden talents. We'll dive into a cool historical story that'll make you rethink playing it safe. Ready to turn your setbacks into comebacks? Tune in and discover how embracing the wobbles could lead to your personal masterpiece as we Calm it Down in 3..2..1.

It's easy to get caught up in chasing expectations and seeking approval from others. But what if true happiness comes from loving ourselves more, not doing more? In this episode, we'll dive into the idea of putting self-love first and see how accepting ourselves can really change our lives. Let's clear away the pressure from outside demands and focus on creating a life filled with compassion, kindness, and unapologetic self-love. Join me on this summer road trip in making self-love our top priority as we Calm it Down in 3…2…1.

Do you ever feel like you're constantly in a hurry? Like you never have enough time for everything? Overwhelmed and stressed out? If so, then you may be experiencing what's called "hurry sickness." Unfortunately, hurry sickness is becoming increasingly common as our society becomes more and more fast-paced. But what is hurry sickness and why is it such a big deal? And most importantly, what can we do to address it and prevent burnout? Listen in to find out.

Loneliness. That nagging feeling that something is missing, and no matter how much we try to fill the hole, it always seems to come back. Loneliness has been called the "common cold of emotions" because it's so widespread. But why is loneliness so common? And what can we do about it? Listen in as we explore the solitude soliloquy and offer some solutions for overcoming it.

The other day someone wrote to ask my advice on adapting to new seasons. They are entering their first year of college away from home and wanted to know what advice I could offer. Whether you're transitioning into a new job, a new relationship, or a new home, change can be tough. If you're finding it difficult to adjust to your new circumstances, don't worry—you're not alone. In this episode we'll take a look as to how change can be easier than we allow ourselves to be accustomed to.

Dealing with depersonalization can be a challenge. Sometimes, it feels like you are living in a dream and everything is not real. It's hard to focus on anything when you feel this way. You may find it difficult to connect with other people and experience the world around you. While there is no one-size-fits-all approach to managing depersonalization, recognizing and accepting that life is lived in the present moment can be a helpful start. Today, we find ways to become Real. Present. Alive.

Unicorns and suicide have something in common: they're both based on fiction. We like to think of suicide as something that doesn't happen to real people, that it's a myth. But the truth is, suicide is all too real. Every day, people of all ages and backgrounds take their own lives. And while we may not know them personally, their deaths have a ripple effect, touching the lives of those who knew and loved them. September is Suicide Awareness Month. If we're going to prevent suicide, we need to stop treating it like a myth and start acknowledging the very real pain and suffering that leads someone to take their own life. Only then can we hope to provide the support and resources that those in need so desperately deserve.

Failure is something that we often try to avoid. We are taught from a young age that it's not okay to make mistakes, and that we should always do our best in order to be successful. But what if failure was actually the key to success? What if we stopped being afraid of failure, and started embracing it as part of the process? You are about to hear one of the most fascinating stories that seems to be absent from a lot of the history books. And once you hear of this iconic person and his path, you will be inspired to hear how sometimes we just need a little nudge of failure.

Imagine if we had a switch that could instantly ease our nerves. We could flip it whenever we felt anxious or stressed, and breathe a sigh of relief as calmness washed over us. Of course, such a thing is only a fantasy. But that doesn't mean we can't find ways to calm ourselves in the moment. Sometimes, all it takes is a deep breath. Listen in as we learn you have everything you need with you RIGHT NOW to calm the mind and aid in easing your anxiety.

In order to get the most out of anything, you must first bring an understanding of what it is you want from it. And that means even with this podcast and its 73 episodes. Without this fundamental understanding, you'll only ever be skimming the surface of possibilities. And let's be honest, we're tired of skimming. We want rich, deep, authentic.....life. We want to live and feel as if we're living fully. So, before we dive in further I have to ask...how come you're listening? And if you are, are you making the difference it takes?

Aw, nostalgia. Traversing merrily down memory lane is such a delight, until it isn't. Sure it's fun to see old pictures of what you wore 30 years ago is now making a come back but the short "just a glance" can quickly turn to a "how great things used to be." But today, I ask a most poignant question "was it?" Was it really all that great? Was it everything that right now isn't? I challenge you do listen to my thoughts on yesteryear. You may be surprised on the take I have. Listen in as we swim around the iceberg of nostalgia.

This episode takes inspiration from the touchingly beautiful book, "The Boy, the Mole, the Fox and the Horse", by Charlie Mackesy. While it's somewhat directed as a children's book, I'm often asking myself "is it REALLY for children or for adults?", as the life lessons are simple yet wonderfully profound. Listen in as we learn the importance of kindness, love, friendship and even cake. You'll be surprised what we find on this journey with a most unique group of friends.

Ah, the camera we carry around everywhere and MAYBE use as a phone once in a while. But in the age of digital photography, it's easy to take for granted the power of a single image to capture a moment, a memory, a story.  So what about the pictures we have yet to take - the future memories waiting to be framed and cherished?  In this episode, I'll reflect on the significance of the photographs we hold dear and explore how being present and mindful in our everyday lives can help us create new "frame-worthy" moments. Join me as we ponder the stories behind the images and discover the joy of embracing the imperfect, in-between moments as we Calm it Down in 3…2…1.

How often have you ever thought "I'm probably the only one that thinks, acts, lives this way." As much as I want to talk about it with someone, anyone, I should just keep it to myself, smile, nod my head and wait to breakdown behind closed doors. It feels like we're carrying a heavy burden, but we don't want to tell anyone about it. We’re afraid that if we speak up, people will think we’re ‘not of sound mind’. So we keep quiet and carry on as best as we can. But the truth is, this shame is crippling us. It’s holding us back from living the life we want to live. And it’s time to break free from it. So how do we do that?

This is the first episode in a month-long series on mental health awareness. In May, which is mental health awareness month, we are talking about self harm and suicide. This episode has a tip on how to get through moments when all you can think about is leaving. There is something better than just finding an exit. I will show you how to find peace in the chaos and stay for the big show; ie life. Listen as we learn how to take things one moment at a time.

You know those times when you're worrying about something and then it turns out not to be a big deal after all? It's almost like the universe is trying to tell you something. Well, believe it or not, those moments can actually be blessings in disguise. Take a deep breath and remind yourself that it might be for the best. Thought it may not feel like it in the moment, looking back in hindsight it may have been the catalyst to where you are today.

Some nights you just lay there asking yourself "did I do the right thing today? Did I turn right when perhaps I should have turned left? The mind spinning the spiral of questions of should haves. But today, I'm going to share with you something that has guided from day one and will do so for the rest of life; your gut. That intuition, that inner voice giving you the road map one step at a time. Sometimes we doubt the turns and that's okay. Detours eventually get us where we need to be; when we're supposed to. Listen in as we pull out the compass of our intuition and follow our gut to where it takes us. And yes, sometimes that means following it to some chocolate chip cookies ;)

Wuv, Twue, Wuv. No, today’s episode isn’t about one of the greatest films ever made (The Princess Bride) but something I’m certain we’ve all experienced at least once in our life. Unrequited love. That ‘I like them but they haven’t even noticed I’m in the same room’ kinda thing. Chasing or loving someone that doesn’t share the same warm & fuzzies is hard. Brutally hard, emotionally. And while we’ve all been there before, it still feels like ‘you’re the only one’. 

Today, we talk about fishing (yup), our emotions and what to do when you toss the ball but it’s never caught, much less thrown back.

in 1932, theologian Reinhold Niebuhr inked one of the most recognizable aspirations of serenity ever written. So much so, it became ingrained in many 12 step programs such as Alcoholics Anonymous. What do these 27 words have to offer in helping us find our calm? Listen in as you may find yourself saying it when you need it most.

Dishes. The pile up, we ignore them. Or, we rush through them to just ....well....rush through them. Who would have ever thought a Vietnamese Monk would offer such introspective insight with a sink full of dirty dishes. And to be honest, after learning, I can honestly say my life hasn't been the same since. I have a feeling yours won't be either. Listen in as we find a quieting mind amongst the pots and pans.

What’s the first animal that comes to mind when I say “break through”? What animal literally kicks its way free in order to move into the next cycle of life which we gaze at bewilderedly in its beauty? 

 No, this isn’t an episode about science or about rare species, but how a most beautiful animal has a story that will resonate with all of us.

Scars. Scars are hard. They’re a reminder of something we went through that we would rather forget. They can be a source of shame, or a source of strength. And no matter what they look like, or where they are, scars always have a story to tell. But the most interesting thing is 'how' our scars can not only empower us personally but be the hope in the lives of others.

Sticks and stones may break my bones but.....can you do it in-love? Today, we talk about a different kind of love. No, not tiger-mom, helicopter-parent love but Confrontational Love. Love when it doesn't necessarily 'feel' like love but it is. Would you rather someone cushion the words and not be honest or would you rather know the person you give yourself emotionally to is a bit 'too honest' but at least honest nonetheless. Listen in as we break down the two conversations of how love is spoken.

Have you ever felt drained after hanging out with certain people? It's like they somehow managed to suck the energy right out of you! Well, it turns out that the company we keep can seriously impact our well-being. In this Summer Shorts episode, we're going to talk about "mindful companionship" - a fancy way of saying "choose your friends wisely." We'll explore how setting healthy boundaries and letting go of toxic relationships can help you create a personal ecosystem that's all about positivity and growth. Join me as we dive into the importance of surrounding yourself with people who lift you up and support your journey. Get ready to discover the freedom that comes with putting your own well-being first and nurturing relationships that truly nourish your soul. So, grab a snack, get comfy, and let's talk about how to create a social circle that's got your back as we Calm it Down in 3…2…1.

A question we rarely stop to think about. We wake up, brush our teeth, maybe have breakfast and before we know it we're on the treadmill of the day until we turn out the light at night. Do we ever stop to think about "where" does our happiness, our joy, those little perks in the day come from? Take a moment to listen in and pause. It's well worth taking the interest in as we find out where the well of happiness is hidden in our emotional valley.

If you can't explain it to a child, then how can you explain it even to yourself? Today, we embrace the reality of 'struggle' through the eyes and wisdom of The Velveteen Rabbit. Along with a sincere nod to Thich Nhat Hanh, let's understand how when you are truly present in every moment of life, you're truly in the midst of that; life.

Singer/songwriter Taylor Swift had a hit a few years ago called Shake it Off. In full transparency all I can remember of the song is the tag-line "shake it off" so I honestly have no idea WHAT the song is about BUT I reckon it to this episode about how, regardless we feel about it, life goes on. The show doesn't stop mid act and wait for us to recover/lick our wounds or even reflect. As you'll see in one of my most embarrassing moments in my professional career, The Show literally Goes On. Tune in to learn how sometimes we just have to laugh at ourselves and take the words of wisdom from Ms. Swift to simply shake it off.

I can't help but to hear McCartney's voice with the opening lyrics of Let it Be but hearing anything from the Beatles is never a bad thing. But life, obviously, has its storms and while McCartney's voice is top-shelf, sometimes we need a little more to carry us through life's ups and downs. Today, we find out w-h-a-t that thing or things may be to help us In Times of Struggle. Listen in.

It’s a world of noise, of ups and downs, of shiny things in one direction and something flashy in another. How in the world are you supposed to ‘calm the mind’ with everything around you set to 11!? 

 You’ve heard the word meditation, you’ve heard there’s this secret way of de-stressing and finding a state of peace but you haven’t a clue where to begin. Well, here is your chance. Today, we crack open the Meditation 101 book and dive in. It’s easier than you think to exist in a state of less stress and more happy. Listen in. You won’t be disappointed.

Who would've thought we would learn so much from Pink Floyd's 1979 album, The Wall. As life happens, we get the various bumps, setbacks and punches below the belt. All of these and more lead to us "protecting ourselves" but what if it's that 'protection' that's hindering us from being our full potential? This wall, this shield we build around ourselves may not be what we think it is. Listen in as we break down the ideas behind 'The Wall' in our hopes to no longer be Comfortably Numb.

I had SUCH an overwhelming response to the first episode of 2022 "Resolve to Love Yourself". Thank you. So, we pick up from our 'ditching New Years Resolutions' as I check in to see how you're doing AND I offer a few thoughts in continuing the conversation of Loving Ourselves; which even that can be a bit stressful in the process. Listen in as we continue this journey of looking deeper into ourselves.

This episode comes from a listeners request and I LOVE the honesty in their asking. "What do you do when you HAVE to be around someone you just don't want to be around?" Great question. Let's face it, sometimes it's just difficult to get along with everyone! BUT, there are some things we can consider and possibly help in this "everyone be friends" landscape. Listen in as we learn a perspective we often let slide.

We’re tired. We’re all exhausted. With everything we’ve been handed the last 2 years and the ‘who knows what’s around the corner’, personally, I’m spent. As you probably are as well. Emotionally, physically, spiritually, just tired. So the idea of adding another thing to our plate this year is one that I'm going to pass on this year. Instead, I'm slowing the role and doing this one thing and this one thing only. Listen in as to why.

We pick up from last week's episode Understanding You - Currency, Part 1 as we turn our focus now to someone else; Understanding Someone Else - Currency Part 2. After hearing this episode, I hope you are inspired with a new perspective in being able to connect with someone besides yourself. Be it your spouse, your sibling, even a stranger. Listen in as I share a few key secrets in building relationships that will forever stay with you.

The world we live in often pushes us to focus on the big picture! It's easy to overlook the small, everyday moments that bring joy and meaning to our lives. But what if these seemingly insignificant details are actually the key to unlocking greater presence, gratitude, and fulfillment?  In this first episode of the Summer Shorts Series, we'll explore the art of noticing the little things and discover how shifting our perspective can transform our experience of life.  Join me as we challenge ourselves to pause, breathe, and appreciate the beauty in the everyday - one tiny thread at a time.

I'm reminded, oddly, of the scene in The Notebook where Noah keeps asking "what do you want!?" to Allie as she keeps replying "it's not that simple!" But how many times have you stopped and asked YOURSELF the same question. What do you want? What do you need just for yourself? How can you expect others to understand you if you have yet to learn it out yourself? Listen in as we explore some incredibly simple ideas in how to know what you need just a little bit more of.

I can say with a pretty good amount of certainty that the person you are today has a lot to do with the people around you. From toddler to teenager we absorb our surroundings, those we've followed since knee high, our influences. Some good, some could be better but in the end, your own uniqueness is that of your own pursuance of personal identity. Dive in as I share some thoughts on being uniquely the person you were always meant to be; you.

Grief. Even the word bears a heaviness like no other. We've all had a loss in some way or form. But perhaps there's a different way of looking at the word 'grief'. Because in order to grieve, you actually need something first. And that something may not be what you thought it would be.

What is your favorite picture? The one at your desk or hanging on a wall that always seems turn any day of rain into sun. While that picture is your emotional go to, what if I told you there's more pictures waiting to be made. But sometimes it's easier to live in yesteryear than in the moment at hand. Listen in to this episode of Calm it Down podcast where I share some thoughts about what really makes the perfect picture.

Imagine one day you’re going through your grandmother’s attic. Shifting through the boxes passed down for generations, you come upon a hand written letter by Albert Einstein. “My dear”, it states, “had I only known earlier the secret to thinking with such clarity and vigor, I would have seen e+mc2 much sooner!” Your heart races as you read further and further “where is it!?”, you ask yourself. “Where is the secret!?” If you knew the step Einstein developed for such intelligibility would you do it? Even if it seemed ‘silly’? But what if Einstein wasn’t the only one that practiced this ‘foolishness’. What if this practice was a daily habit of Aristotle, Salvador Dali, Eleanor Roosevelt, Thomas Edison, Leonardo da Vinci, Margaret Thatcher and even Winston Churchill. 

What did these world shaping minds have in common in changing the world? Listen in. It’s a lot more “I can do that!” then you would think.

Wanna be creative? Want to be the smartest person in the room? Want to know how so many people have the best ideas? Well, I'm going to share one of the most effective tools used by some of the most creative minds to have ever walked this earth. And, it only takes 10 minutes. Stepping away from the screen and moving outside not only circulates your blood flow but is like an open fountain for your brain as it then whispers secrets to your subconscious. “Where did that idea come from?!”, you say to yourself. “I’ve been sitting at my desk for 8 hours straight trying to figure this out!”, you say. “Guess I just got lucky.” No, you just got some air. Lace up your sneaks as I talk you for a guided stroll. Your mind will thank you. Trust me.

Everyone should know the warning signs when our bodies are telling us we're under too much stress but what to do about it is rarely taught. Which means it’s usually swept under the rug and never mentioned. Why is that? We know how to cook 3-4 meals, make 2-3 cocktails even but when it comes to stress or anxiety we panic, completely shut down and just hope it never comes back....but it always does. Today, you're going to learn 2 very important life-lessons to pull out when the stress is pulling you down. Listen in, it's easier than you thought and more powerful than you'd ever imagined.

Great. Everything is….great, supposedly. The pressure to look great, to feel great, to post something great but what if I just don't feel great. What if at my core I’m just sad. A study from 2017 stated an estimated 17.3 million adults in the United States had at least one major depressive episode. That was 2017. WAY before we pulled out the KN95s. This episode I’m going to share three reasons why feeling sad perhaps isn’t so bad after all; for a season.

Aaahhhh, Summer. The sun, the surf, the sandcastles. It’s finally here. Blanket? Check. Shades? Check. Sunscreen? Don’t forget the sunscreen! Can’t forget the sunscreen. A day of bliss can turn into a week of burns! Before running for the waves take a sec to ready yourself; both physically and emotionally. Just as you take the time to apply the SPF 9 million this summer, remind yourself the importance of your emotional sunscreen as well. Giving yourself space, ‘coverage’ if you will. Volleyball and bonfires are great but so are quiet walks looking for seashells. This episode, Summer, Shades & Sunscreen, I share how to keep from getting the emotional sunburn by taking just a few simple steps you may have overlooked with the sun being so bright.

Today's episode is bitter sweet. Bitter in the sense that it's the final episode of Season One but sweet in looking back to see all that we've come through. And don't worry, Season Two will return in September. But before you apply the SPF6700 to your nose and snorkle up, I have one tiny favor to ask before you embark the golden days of Summer. Listen in as you and I make a pact agreement with each other before we come back in September.

Have you ever felt like you're constantly racing through life, chasing one milestone after another, without ever feeling like you've truly "arrived"? In a world that glorifies hustle and grind, it's easy to get caught up in the endless pursuit of some imaginary finish line. But what if the most meaningful parts of our lives aren't meant to be rushed through, but savored? In this episode, we'll explore the transformative power of pressing pause - and how slowing down can actually be the key to richer, more purposeful living. Join me as we question our culture's obsession with achievement and discover the joy of embracing life's journey, detours and all as we Calm it Down in 3...2...1. This Episode is Sponsored by: Endel Endel is a game-changing app that creates personalized soundscapes to help you sleep, focus, and find calm in the chaos of modern life. Get an exclusive 7-day free trial when you visit endel.io

What next? Restrictions lifted almost daily as guidances continue to lend a hand towards the world reopening. It’s the hour we’ve all been waiting for. “Getting back to normal” we’ve been saying since March of last year. But suddenly we’re asking ourselves…am I ready? I just settled in. What if I don’t want to go outside, be social, shake hands or even just hug……

 As we were a year ago, we find ourselves in the same position today; new waters. And just because everyone is ready to jump in the pool that doesn’t mean you have to join them this second. 

Listen in as I share my thoughts about easing in into life post-Covid 19.

Continuing the month of May as Mental Health Awareness Month, we break down the two types of anxiety and how to work through them. Join me as we bring this conversation to the greater public, acknowledging the importance of sharing our stories as we each come to know "we're not alone".

"Sssshhhh!!! Don't talk about it. Nobody wants to hear it.", they say. "But, who's they? And why can't I talk about it?", you ask.  May is Mental Health Awareness Month in the United States so over the next 4 weeks Calm it Down Podcast will be bringing the conversations from the hushed hallways to the dinner tables. It's time we talk about Mental Health as the illness that it is AND how it can be helped.