Beneath the Surface

By Shannon Beer

What if the pressure to 'be better' is the very thing holding you back? On Beneath the Surface, we challenge the myth that self-compassion means lowering the bar — and show you how caring more, not le... more

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FAQs about Beneath the Surface:

How many episodes does Beneath the Surface have?

The podcast currently has 32 episodes available.

Beneath the Surface episodes:

March 16, 2026Changes are coming
More Resources:
Grab the free mini-course: Emotion Systems Audit – Download here
Connect with Shannon on Instagram: @coachshannonbeer
Learn more about compassion coaching: get the details here
Join Body Image Fundamentals: learn more here
...more
11min
March 09, 2026How coaching works
In this episode of Stronger Standards, I break down how coaching actually works.

I share how my work has evolved from nutrition and body image into Compassion Focused approaches, and why self-compassion alone isn’t enough. I explore why receiving support can feel harder than giving it — and why that flow of compassion is often the missing piece.

I explain:

Why insight doesn’t automatically create emotional change
The difference between rigid, tick-box coaching and skill-based transformation
How we build what I call a “steady self” (your inner secure base)
Why pacing matters (you don’t have to feel everything all at once)
How Compassionate Mind Training strengthens your soothing system
How to sign up for coaching with me and my team

If you’re smart, self-aware, and know exactly what to do… but still find yourself stuck when it comes to real, lasting change, then coaching could definitely be for you.

If you have any questions or thoughts I would love to hear from you.

🔗 Links mentioned:
– Coaching waitlist

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Timestamps:
00:00 – Why change feels confusing (even when you “know better”)
02:15 – My evolution into compassion-focused coaching
04:30 – Why self-compassion isn’t the whole picture
06:10 – Insight vs. emotional change: the real block
08:05 – Therapy vs. rigid coaching: what’s missing
09:40 – Building your “steady self” and secure inner base
12:00 – The core psychological skills we train
14:15 – Pacing emotional work (like progressive overload)
16:00 – How Compassionate Mind Training regulates emotion
17:45 – What working together actually looks like
19:00 – What changes when you cultivate strong (not harsh) standards
More Resources:
Grab the free mini-course: Emotion Systems Audit – Download here
Connect with Shannon on Instagram: @coachshannonbeer
Learn more about compassion coaching: get the details here
Join Body Image Fundamentals: learn more here
...more
22min
March 02, 2026Take more risks
This episode drops on my birthday 🎂 and as I step into a new decade, I’m reflecting on the risks that shaped my life, and why playing it safe might actually be the biggest risk of all.

In this episode, I share:

How taking risks built my resilience
Why your brain defaults to safety
How to stop letting fear make your decisions
The role of social support in building courage

🔗 Links mentioned:
– Coaching waitlist

Timestamps:
00:00 – Why risk matters
02:00 – The one-way flight that changed my life
06:00 – Why fear keeps us stuck
08:00 – The “fear tax” & the real cost of comfort
09:30 – The question: *If I wasn’t afraid, what would I do?*
11:00 – Compassion, courage & the science of support
12:30 – Coaching & next steps
More Resources:
Grab the free mini-course: Emotion Systems Audit – Download here
Connect with Shannon on Instagram: @coachshannonbeer
Learn more about compassion coaching: get the details here
Join Body Image Fundamentals: learn more here
...more
13min
February 23, 2026The three Cs of change
In this episode of Stronger Standards I talk about the simple framework I come back to whenever I feel stuck: The 3 Cs of Change.
If you’re feeling stuck in your growth, whether it’s with food, your body, your business, or your confidence, this episode is for you.

I cover:

What the 3 Cs of change are
How missing one or more of the Cs can impact your life
How to use this framework to focus your energy where you need it most

🔗 Links mentioned:
– Coaching waitlist

Timestamps:
00:00 - Why feeling stuck doesn’t mean change isn’t possible
02:10 - Why “clarity” isn’t actually what you need (and how action creates clarity)
04:00 - C #1 - Curiosity
06:30 - How understanding your patterns builds self-compassion
08:00 - C #2 - Courage
09:30 - Building your internal secure base + safe haven
10:45 - C #3 - Commitment
12:00 - The question to ask when you feel stuck
12:30 - Coaching waitlist + how to support yourself if you’re doing this alone

More Resources:
Grab the free mini-course: Emotion Systems Audit – Download here
Connect with Shannon on Instagram: @coachshannonbeer
Learn more about compassion coaching: get the details here
Join Body Image Fundamentals: learn more here
...more
14min
February 16, 2026Rethinking Distress Tolerance
In this episode of Stronger Standards I unpack what distress tolerance actually means, and why pushing through isn’t always beneficial.

I explain:

The impact of learned association on emotions
Why slowing down can feel threatening for high achievers
How to cultivate a compassionate brain state so you can regulate instead of react

🔗 Links mentioned:
– Coaching waitlist

Timestamps:
00:00 – The myth of pushing through
02:30 – High functioning vs. thriving
05:00 – Emotional differentiation explained
08:00 – Why slowing down feels hard
11:00 – Compassion as real resilience
More Resources:
Grab the free mini-course: Emotion Systems Audit – Download here
Connect with Shannon on Instagram: @coachshannonbeer
Learn more about compassion coaching: get the details here
Join Body Image Fundamentals: learn more here
...more
14min
February 09, 2026Building self trust after setbacks
You’re intelligent, capable, and deeply self-aware — so why do you keep starting things and not finishing them? In this episode, I’m breaking down self-efficacy, your confidence in your ability to follow through, and why it quietly erodes when you keep letting yourself down.

Rather than repeating the same surface-level advice, we look at what actually gets in the way — including self-criticism, unrealistic standards, and emotional barriers that sabotage consistency.

In this episode, I cover:

What self-efficacy really is — and how low self-efficacy keeps you stuck in stop–start cycles
Why setting goals for your “ideal self” backfires (and how to meet yourself where you are)
How small, realistic wins build confidence more effectively than big plans
The four key facilitators of self-efficacy
Why mindset alone isn’t enough — and the emotional skills required to stay consistent
How coaching helps you unlearn self-defeating patterns and build real trust in yourself

🔗 Links mentioned:
– Motivated Masterclass
– Coaching waitlist (NOW OPEN!)

I’ll see you in the next episode.

Timestamps:
00:00 - Why you start strong but don’t follow through
02:00 - What self-efficacy actually is
04:00 - How low self-efficacy keeps you stuck
06:00 - The mistake of setting goals for your ideal self
08:30 - Building confidence with small, realistic wins
11:00 - What actually facilitates self-efficacy
13:30 - Why reflecting on success matters
15:30 - How self-criticism and comparison undermine progress
17:30 - The emotional skills needed to stay consistent
19:00 - How coaching helps you break self-defeating cycles
More Resources:
Grab the free mini-course: Emotion Systems Audit – Download here
Connect with Shannon on Instagram: @coachshannonbeer
Learn more about compassion coaching: get the details here
Join Body Image Fundamentals: learn more here
...more
20min
January 26, 2026Embodying your steady self
We all have patterns that once kept us safe but now keep us stuck. In this episode of Stronger Standards, I explore how compassion isn’t about being “soft,” but about building the inner strength and steadiness needed to work with those patterns—without being driven by them.

I talk about:
Why old safety strategies keep us stuck
Compassion as a trainable brain state
Reflection vs. rumination (and venting)
Why self-compassion creates stronger boundaries
Key compassionate qualities: wisdom, strength, commitment
The role of play, posture, and embodiment
Using the body to support mindset change
Choosing small, daily actions that create lasting change

This episode is about becoming the version of yourself who can meet challenges with steadiness, intention, and aliveness—one small, embodied choice at a time.

Timestamps:
00:00 - Introduction: Understanding Patterns and Compassion
00:42 - The Role of Compassion in Change
01:30 - Journaling and Self-Reflection
02:30 - Misconceptions About Compassion
03:05 - Qualities of Compassionate Minds
06:00 - Embodying Compassionate Qualities
10:30 - Using Body Posture to Support the Mind
13:51 - Starting the Day with Compassion
15:31 - Practical Actions to Embody Qualities
20:16 - Conclusion: Building Capacity to Show Up Differently
More Resources:
Grab the free mini-course: Emotion Systems Audit – Download here
Connect with Shannon on Instagram: @coachshannonbeer
Learn more about compassion coaching: get the details here
Join Body Image Fundamentals: learn more here
...more
21min
January 19, 2026Question your values
What if the values you’re most proud of are also the ones keeping you stuck? In this episode of Stronger Standards, I explore how “good” standards like reliability, resilience, discipline, and independence can quietly become fear-based safety strategies.

I talk about:
When “good” values quietly keep you stuck
The 'Cage of Unquestioned Standards'
Values shaped by safety, not authenticity
Same actions, different motives: toward vs. away
What your values are costing you
Recalibrating values with compassion, not fear

This episode invites you to notice how you relate to your values and whether they’re serving you, or keeping you stuck — and how to recalibrate your values with compassion.

Timestamps:
00:00 - Introduction: The cage of unquestioned standards
01:00 - Safety strategies and identity formation
02:25 - Examples of limiting standards
04:06 - Intellectualization as a safety strategy
04:44 - Resilience and overcoming tolerance
05:57 - The impact of discipline on body image
06:43 - Reevaluating your relationship with values
10:18 - Practical steps to recalibrate your values
12:25 - Conclusion: building a better relationship with values
More Resources:
Grab the free mini-course: Emotion Systems Audit – Download here
Connect with Shannon on Instagram: @coachshannonbeer
Learn more about compassion coaching: get the details here
Join Body Image Fundamentals: learn more here
...more
13min
January 12, 2026Recalibration over reinvention
In this episode of Stronger Standards, I talk about why the pressure to reinvent yourself at the start of a new year can actually keep you stuck — especially if you struggle with all-or-nothing patterns. Instead, I share why recalibration is a more compassionate, sustainable way to create real change by working with your mind and body, not against them.

I cover:
Why New Year reinvention often keeps us stuck
Recalibration vs. starting over
The 'Fresh Start Effect' and self-pressure
Where safety behaviors (perfectionism, overworking, people-pleasing) come from
Why “just stop” goals don’t work
Using awareness instead of force to create change
Noticing thoughts, feelings, and body cues in real time
Compassion as the foundation for sustainable growth

If you’re tired of starting over every January, this episode is your invitation to slow down, get curious, and build change that actually sticks.

Timestamps:
00:00 - New year, new you?
01:00 - The fresh start effect
01:47 - The problem with wiping the slate clean
03:47 - Recalibration over reinvention
04:33 - Practical steps for recalibration
06:20 - Understanding safety behaviors
08:15 - Building awareness and compassion
11:48 - Final thoughts and next steps
More Resources:
Grab the free mini-course: Emotion Systems Audit – Download here
Connect with Shannon on Instagram: @coachshannonbeer
Learn more about compassion coaching: get the details here
Join Body Image Fundamentals: learn more here
...more
13min
January 05, 2026Courage to try again
In this episode of Stronger Standards, I break down why change feels so hard—especially when part of you wants to grow and another part is scared to try again. I explain how our brains and nervous systems are wired for safety, how old coping strategies can keep us stuck, and what actually helps change become sustainable. I also share personal reflections, practical exercises, and an invitation to think differently about the year ahead.

I cover:
Why change feels scary even when you want it
How the brain’s need for safety keeps us stuck
The role of people-pleasing, perfectionism, and overthinking
Why forcing change doesn’t last
How sustainable change comes from safety, not pressure
A reflection on how you want to feel in one year
Practicing new beliefs with compassion, not force

Keep an eye out for more Stronger Standards episodes, focused on small, meaningful changes that support a more fulfilling life.

Timestamps:
00:00 - Introduction: overcoming the fear of change
01:24 - Understanding the brain's role in change
02:49 - Social threats and safety behaviors
03:50 - Implicit learnings and emotional regulation
04:55 - Safety strategies and their impact
07:09 - Challenges in making changes
09:14 - Building capacity for change
12:28 - Reflecting on future goals
15:22 - Practical tips for cultivating change
22:42 - Conclusion: embracing change with compassion
More Resources:
Grab the free mini-course: Emotion Systems Audit – Download here
Connect with Shannon on Instagram: @coachshannonbeer
Learn more about compassion coaching: get the details here
Join Body Image Fundamentals: learn more here
...more
24min

FAQs about Beneath the Surface:

How many episodes does Beneath the Surface have?

The podcast currently has 32 episodes available.