Turns out, we still occasionally spiral about social media, so yet again this year we made an annual social media episode. In it we discuss an our individual relationship to it, how that’s evolved, how we use it socially, for work, for connection, for comparing and disappearing, and how we're managing our anxiety that comes up around it. We talk about both using it as a consumer and from the creating, contributing, and sharing perspective so regardless of how you use it we hope this conversation makes you feel less alone, or is interesting, or entertaining. Would love to how social media impacts your anxiety...let us know on social media!

We will be back with one final episode of the season, Q + A. So submit your Qs to us either on social media or

• Find Katie on the Substack | Instagram | Let It Out Podcast
• Work with Katie: spots available in my 1-on-1 consulting: more info here or email me (katie@letitouttt.com)
• Sign up for Serena's cooking classes
• Find Serena on the Web | Instagram
• Is this the year you want to finally start a podcast? I can help! Use the podcast course: The Podcast Kit is 50% off for Spiraling listeners with code: SPIRALING Or for all of Katie's personal growing workshops: Let It Out kits

Our annual episode where we reflect on the year that just ended and unpack our recurring spirals, highs, and themes of 2023. We talked about the areas where we changed, where we stayed the same, what we're proud of, and what we learned from it all in 2023. Happy New Year!

Sign up for Serena's cooking classes

Find Serena on the Web | Instagram

Find Katie on the Substack | Instagram | Let It Out Podcast

Work with Katie: spots available in my 1-on-1 consulting: more info here or email me (katie@letitouttt.com)

Is this the year you want to finally start a podcast? I can help! Use the podcast course: The Podcast Kit is 50% off for Spiraling listeners with code: SPIRALING Or for all of Katie's personal growing workshops: Let It Out kits

More on how to set goals and reframe resolutions in the self-study reframe your resolutions journaling workshop

This week our annual holiday episode. The holidays are often a time for heightened emotions, obligations, perhaps travel, hosting, gifting, nostalgia, and general busyness--making them a season for anxiety to run high. So every year we debrief on our seasonal anxiety and the management tools, tips, and ideas that have helped us and hope will help us this year.  
Happy Holidays!! Love, Katie and Serena

• More on how to set goals and reframe resolutions in the  self-study reframe your resolutions journaling workshop 
• Sign up for Serena's cooking classes 
• Find Serena on the Web | Instagram
• Find Katie on the Substack | Instagram | Let It Out Podcast
• Work with Katie:  spots available in my 1-on-1 consulting: more info here or email me (katie@letitouttt.com)
• Want to start a podcast this year? The how to podcast course: The Podcast Kit is 50% off for Spiraling listeners with code: SPIRALING or for all of Katie's personal growing workshops:  Let It Out kits 

In this episode Katie and Serena discuss the emotional ups, downs, and spirals that come from getting older, experiencing physical pain,  noticing our bodies changing in various ways. We get into seeing photos taken of ourselves, the gendered double standard of aging, vanity, beauty standards, other people’s perception of our appearance, wha  helps us in navigating this recently.  It’ a long one and we’re real vulnerable so let us know what you think!

• More on how to set goals and reframe resolutions in the  self-study reframe your resolutions journaling workshop 
• Sign up for Serena's cooking classes 
• Find Serena on the Web | Instagram
• Find Katie on the Substack | Instagram | Let It Out Podcast
• Work with Katie:  spots available in my 1-on-1 consulting: more info here or email me (katie@letitouttt.com)
• Want to start a podcast? Use the how to podcast course: The Podcast Kit is 50% off for Spiraling listeners with code: SPIRALING 
  or for all of Katie's personal growing workshops:  Let It Out kits 

In this episode Katie and Serena discuss the importance of rest. We discuss the benefits of taking breaks to improve our health, happiness, and productivity, while also touching on the surprising difficulty of committing to rest.

More on how to set goals and reframe resolutions in the  self-study reframe your resolutions journaling workshop 

• Sign up for Serena's cooking classes 
• Find Serena on the Web | Instagram
• Find Katie on the Substack | Instagram | Let It Out Podcast
• Work with Katie:  spots available in my 1-on-1 consulting: more info here or email me (katie@letitouttt.com)
• Want to start a podcast? Use the how to podcast course: The Podcast Kit is 50% off for Spiraling listeners with code: SPIRALING
  or for all of Katie's personal growing workshops:  Let It Out kits 

In this episode Katie and Serena discuss one of their biggest anxiety triggers: regret… We get into the overlapping angst of regret and guilt, discuss the lingering effects of regret, and touch on how we tend to navigate regret-induced anxiety with it ourselves and with those closest to us.

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-Sign up for Serena's cooking classes  

-Work with Katie: a few spots open in the Creative Clinic: more info here or email me (katie@letitouttt.com)

-Want to start a podcast? The how to podcast workshop:The Podcast Kit is 50% off for Spiraling listeners with code: Spiraling

or for all of Katie's personal growing workshops:  Let It Out kits 

Move on as Quickly as Possible– In this episode Katie and Serena discuss the anxiety aftermath of a work mistake. We get into the complicated feelings surrounding disappointing oneself and coworkers, the propensity to over apologize, and tools to move forward more quickly and prevent similar errors in the future. 

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-Sign up for Serena's cooking classes  

-Work with Katie: a few spots open in the Creative Clinic: more info here or email me (katie@letitouttt.com)

-Want to start a podcast? The how to podcast workshop:The Podcast Kit is 50% off for Spiraling listeners with code: Spiraling
or for all of Katie's personal growing workshops:  Let It Out kits 

This week we get into how stress and being “in process” affect anxiety. On feeling stagnant, losing your creative mojo, worrying about being behind, and how perspective is the ultimate reframe. Cheers to your next existential crisis! Let us know if you listened! : )  It's so great to be back 

-Find Serena on the Web | Instagram

-Find Katie on the Web | Instagram | Let It Out Podcast

-Sign up for Serena's cooking classes 

-Want to start a podcast? The how to podcast workshop:The Podcast Kit is 50% off this month only code Spiraling

-Katie's personal growing workshops Let It Out kits