Rejection can feel deeply personal — whether it’s not getting the job, not hearing back, being left out, or feeling unwanted in relationships. In this episode, Andrew and Cat unpack why rejection hurts so much, what’s actually happening in your brain when it happens, and how to move through it without letting it define your self-worth.

This conversation is for anyone who tends to replay rejection over and over, spiral into self-blame, or wonder what’s “wrong” with them after hearing no.

• Why rejection activates the brain’s pain centers
• How rejection threatens belonging, not your value
• The difference between what happened and the story you tell yourself
• Why rejection often feels like an identity attack
• How timing, fit, and context matter more than personal failure
• Why being rejected doesn’t mean you were evaluated fairly
• How to stop internalizing rejection and move forward with confidence

• Rejection is an event, not a verdict
• Not being chosen doesn’t mean you’re unworthy
• You don’t need universal approval to belong
• Rejection often protects you from misalignment
• One “no” does not define your future

• Let yourself feel disappointed without shaming yourself
• Name the emotion instead of becoming it
• Separate facts from assumptions
• Reconnect with moments where you have been chosen
• Keep your identity bigger than one outcome

You are not your last rejection. You are allowed to grieve it — and you are allowed to move on without carrying it as proof of anything about you.

Andrew shares a moment of calm and presence before a busy season, while Cat reflects on the joy of a slow, grounding day spent resetting her space and energy.

Bad days happen to everyone — the spilled coffee, the rude driver, the overwhelming to-do list, the kid meltdown, or the spiraling thoughts that won’t quit. But a bad day doesn’t have to turn into a bad week or a bad season. In this episode, Andrew and Cat break down exactly what’s happening in your body and mind during a tough day and share practical, science-backed steps to interrupt the spiral and truly reset.

This is your guide to calming your nervous system, grounding in the present, and giving yourself the compassion you actually need.

• Why your brain goes into “fight, flight, or freeze” during a bad day
• How overstimulation + emotional flooding make everything feel worse
• The Window of Tolerance and why you pop out of it
• Why powering through backfires
• What not to do after a bad day
• Simple grounding techniques that work in minutes
• How to shift your environment and regulate your nervous system
• How to stop the negative momentum before it becomes a bad week

Normalize it: “This is a bad day. It’s temporary.”

Awareness interrupts the mental tumble.

When your mind spins, your body’s in survival mode. Try:

• Box breathing (4–4–4–4)
• Double inhale + long exhale
• Rubbing your arms
• Feet planted firmly on the ground
• Repeating: “I am safe right now.”

Bad days create physical tension. Release it with:

• A fast walk
• Gentle stretching
• Shaking out your limbs
• A moment of dancing
• Stomping your feet (great for kids and adults)

Movement shifts your physiology faster than thoughts ever will.

Your nervous system needs a scene shift:

• Step outside for fresh air and sunlight
• Splash cold water on your face
• Take a warm shower (Cat’s dad’s universal cure!)

A new environment interrupts the emotional loop.

Once calmer, try:

• Tea or cool water
• A short nap
• A self-hug or safe, comforting touch
• Journaling what triggered you
• Asking for a hug from someone you trust

Your brain wants to replay the bad moment a hundred times.

Interrupt it with: “I don’t need to carry this anymore.”

• Don’t force positivity (“I’m fine” makes it worse)
• Don’t ruminate — replaying it keeps the stress alive
• Don’t doom scroll
• Don’t isolate yourself
• Don’t make major decisions
• Don’t self-criticize

Treat yourself how you’d treat someone you love — gently.

• Realizing she was dysregulated without noticing it — and how helpful it is when someone gently mirrors that back.
• The reminder that pushing through only leads to overwhelm, overreacting, and unnecessary conflict.

• Understanding the hyperarousal

Christmas is often described as the most wonderful time of the year — but for many people, it’s one of the hardest. In this episode, Andrew and Cat talk honestly about holiday burnout, grief, pressure, and unrealistic expectations, and offer compassionate, practical ways to experience Christmas in a way that actually feels good for you.

This episode is especially for anyone who feels overwhelmed, disconnected, grieving, resentful, or simply “not into it” this year. You’re not broken — you’re human.

• Why Christmas can feel emotionally heavy instead of joyful

• The unrealistic pressure placed on parents (especially moms) during the holidays

• How social media amplifies comparison, guilt, and expectations

• Why it’s okay to feel joy and sadness at the same time

• How grief shows up during the holidays — and why there’s no “right” way to do Christmas

• The difference between meaningful moments and overdoing gifts and traditions

• How to stop people-pleasing and start honoring your own emotional needs

You’re not broken if you’re not feeling festive

If Christmas feels hard this year, that doesn’t mean something is wrong with you. Stress, grief, loss, illness, burnout, and family dynamics all get amplified during the holidays.

Christmas is an amplifier

Whatever you’re already feeling — joy, exhaustion, grief, loneliness — tends to feel bigger this time of year. That doesn’t make those feelings bad or wrong.

More effort doesn’t equal more joy

Doing more traditions, buying more gifts, or spending more money doesn’t guarantee happiness. Often, it just leads to more stress and resentment.

Kids remember how you felt, not what you bought

Children are far more likely to remember experiences, presence, and emotional safety than the number of presents under the tree.

Grief and gratitude can coexist

You can miss someone deeply and still appreciate the people or moments you have now. Smiling doesn’t mean you’ve “moved on,” and sadness doesn’t mean you’re ungrateful.

Design Christmas around your emotional needs

Ask yourself:

– Do I need calm or excitement this year?

– Do I want togetherness or more quiet?

– What would actually help me feel rested or supported?

There is no correct answer — only your answer.

Simplify traditions

Traditions don’t have to be expensive or elaborate. Small, repeatable comforts can be just as meaningful:

– One favorite movie

– A quiet morning

– Driving around to look at lights

– A simple meal

– One meaningful gift

You’re allowed to start new traditions or pause old ones.

Set boundaries without guilt

You’re allowed to:

– Say no to travel

– Leave early

– Stay home

– Skip events

– Change plans

Disappointing others doesn’t mean you’ve failed — it means you’re honoring yourself.

If you’re grieving, do what feels safest

Recreating old traditions might hurt — or it might help. Either choice is valid. Staying home is not “giving up.” It’s creating space to heal.

Stop forcing cheer

You don’t need to fix the mood, perform happiness, or make everyone feel joyful. Let emotions come and go naturally.

• Don’t force happiness or cheer

• Don’t compare your holiday to social media

• Don’t shame yourself for how you’re feeling

• Don’t override your needs to meet expectations

• Don’t assume this year defines every future Christmas

Cat’s...