Have you ever noticed that the things quietly wearing you down aren’t the big crises—but the tiny, constant ones?

The ones that slip through your calendar, your habits, your pace?

In this episode, we’re unpacking seven small but powerful habits that keep your nervous system stuck in quiet survival mode—and what to do instead. Because it’s not always the obvious stressors that lead to burnout; it’s the micro-stressors you’ve normalized.

You’ll learn:

• ✔️ How habits like overthinking, rushing, and suppressing emotion subtly dysregulate your body
• ✔️ Why overstimulation, caffeine-wine loops, and ignoring your body’s cues keep you running on fumes
• ✔️ The neuroscience behind micro-stress and the cumulative toll it takes on your system
• ✔️ Seven practical, body-based shifts to bring your nervous system back into calm and safety

💡 True healing doesn’t always come from the big breakthroughs. It often starts in the quiet, everyday moments—the way you breathe between meetings, the way you move through your mornings, the way you listen to your body’s cues.

This episode will help you identify where stress hides, and how to start reclaiming your peace—one gentle, grounded habit at a time.

Related Episodes to Explore:

• Previous Episode
• 5 Habits I Stopped Doing to Heal My Nervous System & Balance My Cortisol
• Not a Morning Person or is it Actually AM Anxiety? Signs You Might Be Waking Up in Fight-or-Flight (and What to Do About It)
• 4 Habits for a Productive Morning That Rewire Your Brain for Focus & Energy
• These 5 Habits Are Causing Your Burnout

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Join the Burnout Recovery Blueprint Waitlist!

Do you ever feel like you’re holding it all together on the outside—but underneath, you’re simmering?

You’re not losing your mind. You’re likely holding unprocessed anger.

In this episode, we’re diving into one of the most misunderstood emotions—especially for women: anger.

For years, I didn’t even realize I was angry. I told myself I was “fine,” “chill,” “rational.” But under all that composure was a nervous system running on tension and suppressed emotion.

And here’s the truth: when anger isn’t processed, it doesn’t disappear—it just leaks out as resentment, irritability, control, or passive aggression.

You’ll learn:
✔️ The neuroscience of anger—what’s happening in your brain and body when you suppress versus express it
✔️ How unprocessed anger quietly drains your energy, shrinks your window of tolerance, and impacts your relationships
✔️ The four ways suppressed anger most commonly shows up (and how to spot them)
✔️ Practical, body-based ways to process and release anger safely—from movement and sound to prayer and breathwork

💡 Anger isn’t a flaw. It’s a signal from your body that something needs attention. When you learn how to work with it instead of against it, you reclaim energy, peace, and presence—not just for yourself, but for everyone around you.

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Join the Burnout Recovery Blueprint Waitlist!

If you’ve ever wondered why you over-give to keep the peace, shut down to stay “strong,” or feel that push-pull of wanting closeness but fearing it—your attachment style is likely running the show behind the scenes.

In this episode, I’m joined by Jessica Baum, therapist and author of Anxiously Attached and Safe.

We break down attachment theory in real, everyday terms—how early experiences shape the way you love, what “secure” actually feels like in your body, and how to move from survival patterns to safe, connected relationships.

We’re diving into:

• ✔️ The 4 attachment patterns (secure, anxious, avoidant, disorganized)—and why most of us are blends depending on the person and season
• ✔️ How anxious people-pleasing/self-abandonment and avoidant “I’m fine” independence form—and practical steps to heal (interoception, anchoring relationships, and rupture & repair)
• ✔️ Raising (and re-raising) secure: what kids need now, why it’s never too late to repair, and the role of friendship/community in feeling safe

If you’re ready to stop waiting for the other shoe to drop and start feeling secure from the inside out—this conversation is for you.

🎧 Press play to learn how to identify your patterns, rewire toward safety, and build relationships that actually feel good to your nervous system.

P.S. Jessica’s new book Safe is out everywhere. Grab it HERE to also get her Attachment Wheel and a bonus video on moving from insecurity to security.

Connect with Jessica:

• Jessica’s IG
• Find her on Facebook
• Connect on LinkedIn

Related Episodes to Explore:

• Previous Episode
• How Your Attachment Style is Affecting Your Relationships
• The Communication Formula That Will Transform Your Relationships
• 5 Ways to Create Calm & Safety in Your Nervous System

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Join the Burnout Recovery Blueprint Waitlist!

You know that feeling when you’re trying to avoid burnout, but the very thought of “managing stress” feels like one more thing on your already maxed-out to-do list?

Yeah—this one’s for you.

In this episode, we’re cutting through the noise and getting real about what it actually takes to prevent burnout (without turning rest into another project).

You’ll learn five evidence-based, nervous-system-backed habits that help you move through stress, restore your energy, and protect your peace—without overhauling your entire life.

You’ll learn:

✔️ Why burnout isn’t just about working too much—it’s about living out of rhythm with how your nervous system was designed to function
✔️ Five simple, science-backed behaviors that regulate your body and mind (no, you don’t need a morning routine that takes three hours)
✔️ How to recognize the signs your body is nearing burnout—and interrupt the cycle before it crashes you

💡 If you’ve been stuck in go-mode, this episode will help you slow down, regulate, and rebuild rhythms that let you lead and live from calm, not chaos.

Related Episodes to Explore:

• Previous Episode
• 5 Burnout Red Flags Every Perfectionist Needs to Know
• 4 Shifts That Helped Me Recover from Burnout (They’ll Help You Too)
• Unlocking Burnout Recovery: 3 Reasons Time Off Isn't Enough
• 5 Morning Mistakes that Wreck Your Nervous System and Cause Burnout

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Join the Burnout Recovery Blueprint Waitlist!

Ever feel like anxiety just comes out of nowhere?

Your mind starts racing, your body tenses, and suddenly you’re either spiraling into overthinking or completely shutting down.

That feeling isn’t random—it’s your nervous system doing exactly what it’s designed to do: protect you.

But when your body stays stuck in that loop, it’s exhausting.

In this episode, we’re breaking down three science-backed tools to help your nervous system settle in real time so you can shift from anxious and reactive to calm and grounded.

You’ll learn:

• ✔️ Why anxiety isn’t “all in your head” — and what’s actually happening in your body when it hits
• ✔️ Three simple, research-backed tools to calm your system fast (no apps or hours of meditation required)
• ✔️ How body-based practices like pressure, breath, and shaking help your brain register safety
• ✔️ How to integrate these tools into your daily rhythms and faith practice.

💡 Anxiety loses its grip when your body learns it’s safe.

These tools will help you get there—one breath, one shake, one moment of grounding at a time.

• Join the Burnout Recovery Blueprint Waitlist!

Related Episodes to Explore:

• Previous Episode
• How to Reduce Anxiety When It's Happening
• 3 Ways to Show Your Body It’s OK to Relax & Be Calm
• 4 Effective Tools to Help You Relax When Feeling Dysregulated
• Morning Meditation: Grounded, Grateful, and Energized

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Join the Burnout Recovery Blueprint Waitlist!

If you’ve ever wondered, “Do I stay and dig deeper—or is it time to go?” you’re not alone.

In a world that glamorizes fresh starts, we can miss the quiet miracles of rootedness.

But staying (with discernment) can be where real growth, depth, and peace are forged.

In this episode, I’m joined by Rev. Lydia Sohn—Korean American minister, writer, and author—whose work explores what it means to build a life of depth in an age of endless options.

Drawing from her immigrant story, pastoral work, and spiritual practices, Lydia shares how to discern when to plant, when to prune, and when a faithful “leaving” is actually a coming home.

We’re diving into:
✔️ The “soil test”: a simple framework to discern if your environment supports flourishing—or if it’s depleting you
✔️ A daily practice (Ignatian Examen) to spot God’s movement in “same old, same old” days—and why that changes everything
✔️ How to tell the difference between an impulsive escape and a peace-filled, Spirit-led transition
✔️ Practical rhythms to cultivate rich “soil” in marriage, work, friendship, and place

If you’re sitting in the tension—restless, discerning, and craving clarity—this conversation will give you grounded, grace-filled tools to listen for God, honor your season, and choose well.

🎧 Press play to learn how to practice the spirituality of staying—and how to leave, when it’s time, with peace and purpose.

Connect with Rev. Lydia:

• Pick Up Her Book: Here: A Spirituality of Staying in a Culture of Leaving
• Find Rev Lydia on IG
• Check out her website: https://www.revlydia.com/

Related Episodes to Explore:

• Previous Episode
• The Spiritual Solution to People Pleasing
• Time with God as Busy Mom: How Prioritizing a Spiritual Practice Helps Calm the Chaos

Why is it so hard to “switch off” at the end of the day?

You close your laptop, but your mind keeps buzzing.

You replay conversations, run through tomorrow’s to-dos, maybe even reach for your phone to check just one more email.

And even if you try to relax with food, TV, or scrolling, the stress lingers.

That’s because your nervous system doesn’t instantly reset when work ends.

Without the right signals, your body stays stuck in fight-or-flight—leaving you restless, snappy, and unable to truly rest.

In this episode, I’ll walk you through a simple 10-minute transition ritual that helps your body actually release the stress of the day and step into your evening with more peace, presence, and joy.

You’ll learn:
✔️ Why your brain and body resist shutting down after work (and what’s really going on physiologically)
✔️ How “happy hormones” like dopamine, serotonin, oxytocin, and endorphins help you reset
✔️ A guided, science-backed practice that combines breath, somatic release, and prayer
✔️ How to re-enter your evening grounded—in your body, in your relationships, and in God’s rest

💡 You don’t need numbing strategies to unwind. You need a nervous system that knows the workday is over. This practice is your reset button.

Related Episodes to Explore:

• Previous Episode
• 5 Things I Ditched to Regulate My Nervous System
• 4 Game-Changing Strategies for Nervous System Regulation
• 5 Somatic Techniques to Regulate When You're Feeling Overwhelmed
• Tired, Anxious, and Overwhelmed? The Step-by-Step Process to Heal Burnout and Regulate Your Nervous System

You cannot heal your mind or your body in the presence of chronic stress. Full stop.

And here’s the hard truth: all the money, supplements, and energy you’re spending trying to heal without addressing your stress load? It’s mostly wasted.

Because stress is cumulative.

It’s not just the tough conversation with your boss or the argument with your partner.

It’s also the poor sleep, the endless notifications, the skipped meals, and the emotions you never process.

The good news?

Healing doesn’t require extreme protocols or once-a-year retreats.

It comes from the daily habits you build into your life—the ones that teach your nervous system, over and over again: You’re safe. You can rest. You can heal.

In this episode, I’m sharing four practices I personally use every single day to keep my nervous system regulated and resilient.

You’ll learn:

✔️ Why unprocessed emotions drive stress—and how to release them without spiraling
✔️ How honoring your body’s signals builds safety and trust
✔️ Why time outdoors is the fastest reset for your system
✔️ Simple phone boundaries that protect your brain from constant micro-stress

💡 Healing isn’t about doing more. It’s about creating rhythms that lower your stress load and return your body to safety—day by day, habit by habit.

Related Episodes to Explore:

• Previous Episode
• 5 Things I Ditched to Regulate My Nervous System
• 4 Game-Changing Strategies for Nervous System Regulation
• 5 Somatic Techniques to Regulate When You're Feeling Overwhelmed
• Tired, Anxious, and Overwhelmed? The Step-by-Step Process to Heal Burnout and Regulate Your Nervous System