In this episode of Human(ing) Well, Amber Cabral explores what it means to stay grounded in a season where everything feels like it’s shifting. From changing careers to unstable industries and disrupted routines, Amber names what many people are experiencing right now: a deep sense of instability and disconnection.

But instead of focusing on what’s out of your control, Amber introduces a powerful concept: anchors. These aren’t big external things like jobs or titles. They’re the small, consistent practices that keep you connected to yourself, even when everything around you changes.

This episode is a reminder that you don’t need a perfect week, a reset moment, or the “right time” to come back to yourself. You just need to return.

Amber walks you through how to identify what’s been missing, what it’s costing you, and how to rebuild those practices in a way that’s realistic and sustainable. Because the truth is: your well-being isn’t built in big moments. It’s built on small, repeated choices.

🛍️ Shop Amber’s Be A Good Human merch:
https://www.ambercabral.com/merch

Amber’s substack | https://humaningwell.substack.com/

www.humaningwellpodcast.com/

Amber Cabral

IG | @bamcabral

LinkedIn | @ambercabral

Facebook | @amber.cabral

X | @BamCabral

Bluesky | @bamcabral.bsky.social

Watch Amber’s TED TALK here.

You can purchase Amber's books from the retailer of your choice here: https://www.ambercabral.com/books/

Allies and Advocates: Creating an Inclusive and Equitable Culture

Say More About That: ...And Other Ways to Speak Up, Push Back, and Advocate for Yourself and Others

Human(ing) Well is produced by

EPYC Media Network

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

What if the way you celebrate yourself could change how you see your worth?

In this special birthday episode of Humaning Well, Amber does something radically different: she makes space to be celebrated. Instead of brushing past the moment or keeping the focus on everyone else, she shares a powerful personal experiment she calls a “birthday pour-in”, an intentional gathering where loved ones reflect the value, impact, and appreciation they see in her.

Amber explores why so many of us struggle to receive acknowledgment, affirmation, and care. She unpacks the discomfort of being celebrated, the hidden beliefs that make us minimize our own impact, and why learning to receive support and appreciation is a critical skill for sustainable well-being.

Amber also revisits the concept of the “smile file,” or a personal collection of affirmations, explaining how it can help combat self-doubt and reconnect you with your values when life feels overwhelming.

This episode is both a birthday reflection and a powerful invitation: to rethink how you celebrate yourself, to let people pour into you, and to remember that you get a say in how your life feels.

Reflection Questions

• When was the last time I allowed myself to receive appreciation from others?
• Why does being celebrated sometimes feel uncomfortable for me?
• What beliefs might be limiting how I see my own value?
• Who in my life might want to pour into me if I gave them the opportunity?
• What affirmations or memories belong in my “smile file”?
• If I designed my ideal celebration, what would it actually look like?
• Where in my life am I constantly pouring out without letting anything come back in?
• How might my well-being change if I practiced receiving more often?

📝 Pour Into Amber: (form)
https://form.typeform.com/to/DhI5dOLx

🛍️ Shop Amber’s Be A Good Human merch:
https://www.ambercabral.com/merch

Amber’s substack | https://humaningwell.substack.com/

www.humaningwellpodcast.com/

Amber Cabral

IG | @bamcabral

LinkedIn | @ambercabral

Facebook | @amber.cabral

X | @BamCabral

Bluesky | @bamcabral.bsky.social

Watch Amber’s TED TALK here.

You can purchase Amber's books from the retailer of your choice here: https://www.ambercabral.com/books/

Allies and Advocates: Creating an Inclusive and Equitable Culture

Say More About That: ...And Other Ways to Speak Up, Push Back, and Advocate for Yourself and Others

Human(ing) Well is produced by

EPYC Media Network

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

What does “I’m fine” really cost you?

In this powerful solo episode of Humaning Well, Amber Cabral unpacks the hidden emotional, mental, and physical toll of constantly performing “okayness.” From burnout and anxiety to cognitive overload and disconnection, Amber reveals how suppressing your true feelings doesn’t protect you - it depletes you.

Through a deeply personal story about navigating grief while preparing for a TED Talk, Amber explores why so many high-performing individuals default to “I’m fine,” even when they’re overwhelmed, struggling, or not okay at all. She breaks down the neuroscience behind emotional suppression, how it impacts your brain, memory, and stress levels, and why honesty with yourself is the first step toward real well-being.

Reflection Questions:

• Before I say “I’m fine”… is that actually true? If not, what is true for me right now?
• What am I trying to protect by telling people I’m okay?
• If someone I love were in my exact situation, would I tell them to just push through?
• How much of what I’m afraid of is real vs something I’m assuming?
• What decision would I make right now if I wasn’t worried about how it looks to others?
• Where in my life has “I’m fine” become a reflex instead of a conscious choice?
• What is one honest sentence I could say instead of “I’m fine” that still feels safe?
• What might change in my relationships if I allowed myself to be more truthful?

If you’ve ever felt pressure to hold it together, push through, or protect your image at the expense of your truth, this episode will challenge you to rethink what strength actually looks like.

This is your permission slip to stop performing and start showing up honestly.

🛍️ Shop Amber’s Be A Good Human merch:
https://www.ambercabral.com/merch

Amber’s substack | https://humaningwell.substack.com/

www.humaningwellpodcast.com/

Amber Cabral

IG | @bamcabral

LinkedIn | @ambercabral

Facebook | @amber.cabral

X | @BamCabral

Bluesky | @bamcabral.bsky.social

Watch Amber’s TED TALK here.

You can purchase Amber's books from the retailer of your choice here: https://www.ambercabral.com/books/

Allies and Advocates: Creating an Inclusive and Equitable Culture

Say More About That: ...And Other Ways to Speak Up, Push Back, and Advocate for Yourself and Others

Human(ing) Well is produced by

EPYC Media Network

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.