Are you ready to break free from the identity of an alienated parent and start creating a new reality for yourself? This episode is your guide to reclaiming your power, shifting your mindset, and taking your biggest strides toward living freely.

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Main Talking Points

• The emotional impact of year-end reflections for alienated parents.
• How identity, shaped by past experiences and external labels, influences healing and progress.
• The importance of self-awareness
• Exercises for self-reflection: journaling, listing outcomes, & identifying the thoughts behind them.
• The necessity of letting go of old identities to create new, empowered versions of oneself.
• The difference between living in a mindset of lack versus abundance.
• The role of playfulness & self-compassion in personal growth.
• Encouragement to seek support and take small, consistent steps toward change.

Key Takeaways

• Your current identity is shaped by past experiences, but it doesn’t have to dictate your future.
• Self-reflection and honest assessment of your beliefs and emotions are crucial for healing.
• Letting go of limiting beliefs & adopting new empowering ones is essential for transformation.
• Taking responsibility for your life—without self-blame—opens the door to new possibilities.
• Consistent, small steps and a playful, compassionate approach can accelerate your growth.
• Support & guidance (like coaching) can help with implementation and accountability.

00:00:11 – Welcome & Setting the Stage
welcomes new & returning listeners, sets the emotional tone for parents experiencing alienation at the turn of the year.

00:01:14 – The Weight of Time & Stalled Progress
Shelby shares how time passing without progress in her alienation case felt; validates listeners who are in the same place.

00:02:36 – Movie Reflections & Emotional Triggers
discussing two movies, how they unexpectedly triggered emotions related to alienation, offers a gentle warning to listeners.

00:05:25 – Recap: Energy Series & Healing Themes
Recap of the last two episodes, including shifting your energy, separating from your unconscious self, & the science behind connectedness for alienated parents.

00:07:20 – Facing Your Current Self & Emotional Inventory
Encourages listeners to honestly assess their current emotional state, the top three emotions they feel daily, & how this awareness is the first step to change.

00:09:46 – The Role of Identity in Alienation
Deep dive into how identity is shaped by alienation, childhood roles, & beliefs we carry— + the importance of confronting these patterns.

00:13:41 – The Impossible Goal Exercise a personal story about setting an “impossible” goal, the barriers, & how her mindset & identity kept her stuck.

00:15:09 – Scarcity Mindset & Shifting EnergyExploring how a scarcity mindset keeps alienated parents stuck; why shifting your internal energy is essential for change.

00:18:53 – Self-Reflection: Are You Ready for a Shift? Shelby challenges listeners to confront their current identity, beliefs, & emotional habits, why this is uncomfortable but necessary.

00:20:06 – My Badges of Victimhood A candid look at how alienation, victimization, & external labels become part of your identity & how to start letting go.

00:21:16 -  The Influence of Negative Beliefs on Outcomes

00:27:58 –  The Influence of Positive Beliefs on Outcomes

00:28:01 – How Your Identity Shapes Your Reality
00:32:44 - Mindset of Abundance vs. Lack
 00:35:39 - Importance of Writing Down Goals 

00:37:22 - How Do You Define Yourself?

00:43:08 - The Exchange - Give to Get

00:48:11 - High Quality Questions to Provide Clarity

00:51:34 - Peace Starts from Within

00:55:36 - The Power of Implementation and Coaching 

00:58:49 - Outro and Next Steps

Are you an alienated parent feeling disconnected and powerless? In this episode, Shelby Milford uncovers the hidden science and hope behind family bonds, even in the face of estrangement. Learn how to reclaim your power, shift your energy, and start healing—no matter how distant your child may seem.

Main Talking Points 

• The Illusion of Separation: Why you’re never truly disconnected from your child, even when alienation feels absolute.
• Family as a Living Network: How emotional patterns and healing ripple through your family, just like mycelium connects trees in a forest.
• Raising Your Frequency: The real meaning of “vibration” and how changing your internal state can transform your experience as an alienated parent.
• From Victim to Creator: How shifting your mindset from powerlessness to self-respect changes what you bring to your family system.
• Actionable Healing: Simple, honest steps to start breaking cycles of shame and create a healthier emotional environment for yourself and your children.

Key Takeaways 

• You are still connected to your child, even if it doesn’t feel like it.
• Your personal healing changes the emotional “nutrients” you send through your family’s network.
• Focus on what you can control—your own mindset and actions.
• Small, compassionate shifts in your daily life can create big changes over time.
• Don’t put your happiness on hold for a specific outcome; your growth matters now.

How trees talk to each other | Suzanne Simard-

00:00:00 - Introduction to Beyond The High Road Podcast

00:35:00 - Recap and Building on Last Week's Topic

01:12:00 -  Quantum Entanglement and the Illusion of Separation

02:48:00 - Mycelium Network Metaphor: Connectedness

05:38:00 - Quantum Entanglement Revisited

06:18:00 - The Mycelium Network in Detail

11:08:00 -  Family Systems and Emotional Climate

23:09:00 - The Science of Frequency and Vibration

29:38:00 - Understanding the Impact of Thoughts on Your Nervous System

30:19:00 - Diligence Awareness Resonance and Vibrational Alignment

34:58:00 - Shifting Your Frequency and Beliefs After Alienation

37:42:00 - The Power of Vibrational Energy

40:23:00 - Client Success Stories and Changing Beliefs

48:58:00 - Practical Steps to Shift Your Frequency

54:04:00 - Final Thoughts and Upcoming Opportunities

#parentalalienation #familyestrangement #alienatedparent #parentalalienationrecovery

Are you an alienated parent feeling stuck, defeated, or like you’ve failed? Discover how to break free from the pain of alienation, reclaim your sense of self, and step into a new reality where healing and hope are possible—no matter what’s happened in your past.

Main Talking Points

• Moving Beyond “Failure”: Why the feeling of having “failed as a parent” is rooted in old beliefs, and how to shift out of that mindset.
• The Power of Self-Accountability: Understanding how your energy and beliefs shape your experience—even in the face of alienation.
• Reclaiming Your Identity: Learning to separate your sense of self from external circumstances, including your relationship with your children and the actions of the alienating parent.
• The 99% Solution: Tapping into your spirit and energy (the “99%” of you) to create real change, rather than relying solely on thoughts or external validation.
• Practical Steps for Healing: Daily practices like sitting in silence, detoxing your environment, and redefining your boundaries to start living as your most empowered self.
• Transforming Your Problems: How to move from “low-quality” problems (feeling powerless) to “high-quality” problems (creating the life you want).

Notable Quotes

• “The you that’s living the life of your dreams already exists—even after alienation, even after all that’s happened in your past.”
• “Your circumstances will not change until you do. If you’re waiting for the world to change, you’ll be waiting forever.”
• “You are not just a character in someone else’s story. You are the author of your own life.”
• “This may have been true for me before, but it’s not true anymore.”
• “If you can separate yourself from the version of you that needed others to make life easier, you’ll realize you are all-powerful.”

Key Takeaways

• Feeling like a failure as a parent is a common but false narrative—one that can be rewritten.
• True transformation starts with taking responsibility for your own energy and beliefs, not waiting for others to change.
• Healing requires detaching from old patterns, sitting with yourself, and redefining your identity beyond your role as a parent.
• Daily practices—like meditation, environment detox, and self-reflection—are essential for regaining your energy and sense of self.
• With commitment, your life can become unrecognizable (in a good way) within months, not years.
• The journey is about moving from surviving to thriving, and from being defined by alienation to being defined by your own empowered choices.

01:19:00 - Shifting from Stuck to Empowered as an Alienated Parent

02:42:00- Why You Have to Shift Your Energy to Shift Your Circumstances

11:24:00 - Why Alienating Parents Seem to “Win”

12:44:00 -  The Power of Self-Respect and Boundaries

19:47:00 - Who Are You? Rediscovering Identity After Alienation

24:14:00 - Healing Energy Blocks and Trauma

32:05:00 - Detoxing Your Environment

39:11:00 -  Processing Trauma and Emotional Triggers

44:07:00 - Shadow Work: Healing Childhood Trauma

48:40:00 - Letting Go of Old Beliefs

50:30:00 - New Beliefs and Desires

55:30:00 - High-Quality Problems and Changing Your Destiny

Are you a parent who’s ever felt robbed of precious moments with your child—by a person, the system, or just life itself? In this raw and transformative episode, Shelby Milford shares a deeply personal story of feeling cheated and the powerful shift that changed everything. Discover how letting go of resistance and embracing the present can turn pain into connection, even in the most challenging circumstances. If you’re struggling with alienation, injustice, or the ache of lost time, this episode will offer you hope, practical wisdom, and a path to reclaiming your peace.

Main Talking Points:

• Shelby’s personal journey through supervised visits and the emotional turmoil of feeling cheated as a parent.
• The impact of external interference (step-parent, ex-partner) on parent-child relationships.
• The internal struggle: how resistance to reality drains energy and deepens pain.
• The pivotal moment: learning to let go of resistance, inspired by Byron Katie’s "Loving What Is" and group coaching.
• The transformation that occurs when focusing on love and presence rather than injustice.
• Practical strategies for parents to reclaim peace and connection, even when circumstances feel unfair.

Notable Quotes:

• “Have you ever noticed that your brain will fixate on the villain in your story and then suddenly you realize that that person is running your inner world?”
• “Letting go of resistance didn’t mean pretending it was fair… it simply meant accepting the truth of this moment.”
• “When you stop fighting what already is, you reclaim your presence. You reclaim your peace.”
• “Because once your peace stops depending on fairness, you become untouchable.”
• “I was handing it away every time that I let her behavior dictate my sense of peace on the inside.”

Key Takeaways:

• Feeling cheated is a layered emotion, often rooted in resistance to reality and a longing for justice.
• Obsessing over unfairness or the actions of others can rob you of the very moments you cherish with your child.
• True healing begins not with external justice, but with releasing the need for things to be different right now.
• Letting go is not approval or weakness—it’s a conscious act of reclaiming your energy and presence.
• When you meet reality with acceptance and focus on love, you create space for genuine connection and joy, regardless of external circumstances.
• Your peace and ability to connect with your child are within your control, even when the situation feels out of your hands.

Holiday Lunches: Friday 12/12 & Sat 12/20 12:30 EST: Private FB Group

00:00 Introduction and Welcome

00:30 Announcements and Updates

01:59 Feeling Cheated: An Alienated Mom's Story

09:35 The Turning Point: Embracing Acceptance

16:35 Understanding Resistance and Letting Go

22:48 Practical Steps to Reclaim Peace

23:40 Conclusion and Farewell

Are you an alienated parent struggling with ambiguous loss and searching for hope? In this episode, life coach Shelby Milford dives deep into the science of happiness, revealing how alienated parents can reclaim joy—even in the midst of grief and uncertainty. Discover research-backed strategies, personal stories, and practical tools to raise your happiness set point and find meaning after parental alienation. Don’t let estrangement define your future—learn how to heal and thrive, starting today.

Main Talking Points

• The unique grief of alienated parents: ambiguous loss and “frozen grief”
• The science behind the “happiness set point” and how it applies to parents facing parental alienation
• How ambiguous loss can lower your happiness baseline—and why naming your experience is the first step to healing
• Research-backed strategies for raising your happiness set point: gratitude, mindfulness, social connection, and intentional activities
• The six resilience guidelines for alienated parents, including finding meaning, adjusting mastery, and discovering new hope
• The power of micro-joys, savoring small moments, and post-traumatic growth after estrangement

Notable Quotes

• “Alienation is a perfect example of ambiguous loss—there’s no protocol, no casseroles, and no cards, but the grief is real.”
• “Research shows that while sorrow may be permanent, it doesn’t have to permanently depress your happiness set point.”
• “You can intentionally raise your happiness set point to higher than it ever was prior to alienation.”
• “Naming your experience as ambiguous loss is the first step toward healing for alienated parents.”
• “The quality of your relationships—even micro-connections—outperforms genes and social class in predicting happiness.”

Key Takeaways

• Ambiguous loss from parental alienation creates a unique, ongoing grief that can lower your happiness set point—but it’s possible to rebuild.
• Naming and understanding ambiguous loss is essential for alienated parents to begin the healing process.
• Research shows that 40–50% of your happiness is within your control through intentional activities, even after estrangement.
• Gratitude, mindfulness, social connection, and acts of kindness are proven ways to boost happiness for alienated parents.
• Post-traumatic growth is possible: alienated parents can develop greater appreciation, resilience, and meaning after loss.
• Alienation does not have to define your life—your happiness set point can be raised, and you can thrive despite ongoing uncertainty.

Why Avoiding Your Feelings is Sometimes the Best Choice For Alienated Parents: https://youtu.be/yYUq5gUPvFY?si=UIzcx0huJOkcHK6v

00:00 Introduction to Beyond The High Road Podcast

00:34 Understanding Happiness Set Point

02:25 Personal Journey and Nonprofit Aspirations

06:30 Introduction to the Science of Happiness

11:25 Hedonic Treadmill and Happiness Research

22:18 Ambiguous Grief and Its Impact

26:55 The Paradox of Ambiguous Grief

28:42 Finding Words for Grief

30:09 Understanding Chronic Sorrow

33:54 Building Resilience with Boss's Guidelines

36:44 Evidence-Based Happiness Interventions

41:13 The Power of Social Connection

43:40 Acts of Kindness and Physical Activity

47:24 Post-Traumatic Growth Framework

49:38 Concluding Thoughts on Happiness and Grief

Struggling with the holidays as an alienated or estranged parent? You’re not alone. In episode 165, Shelby unpacks the hidden challenges of the holiday season for those feeling the grief of missing out on experiencing so many special moments with their children. Discover why the holidays can feel so painful — and YES, sucky — ultimately learning how you can reclaim your power, find validation, and create new meaning, even in the midst of grief.

In this episode:

• ​The six core reasons holidays are especially hard for alienated parents
• ​How brain wiring and old traditions intensify holiday grief
• ​The impact of “disenfranchised grief” and feeling misunderstood
• ​The pressure of cultural “shoulds” and unrealistic holiday expectations
• ​The trap of “always” and “never” thinking
• ​Why forced gratitude can backfire—and what to do instead
• ​Redefining happiness: embracing all emotions as part of being human
• ​Practical steps to create safety, validation, and new rituals

Disenfranchised Grief Episode: https://www.beyondthehighroad.com/blog/Episode35

Notable Quotes:

• ​“Nothing is wrong with you. Your reaction makes complete sense in light of what you lived through.”
• ​“Disenfranchised grief is real grief that doesn’t get recognized, validated, or supported by the people around you.”
• ​“When you fight reality, you lose—but a hundred percent of the time.”
• ​“You can define each holiday for you moving forward based on your values and what feels helpful and most supportive for you today.”
• ​“Happiness doesn’t produce the results you want in the end. All emotions show us our evidence of aliveness.”

Key Takeaways:

• ​The pain of the holidays is a normal response to loss and alienation—not a personal failing.
• ​Old routines and expectations can trigger grief, but acknowledging these feelings is the first step to healing.
• ​You are not alone in feeling misunderstood; disenfranchised grief is common and valid.
• ​Question cultural and personal “shoulds”—they often add unnecessary pressure.
• ​Allow yourself to feel all emotions, not just happiness; this is part of being human.
• ​Create your own rituals and definitions for the holidays, focusing on what supports you now.
• ​Small acts of self-validation and self-care can make the season more bearable and meaningful.

Tune in for real talk, practical steps, and a reminder: nothing is wrong with you.

00:00 Introduction and Welcome

00:33 Thanksgiving and Holiday Reflections

01:14 Understanding Alienation During Holidays

03:37 Six Reasons Why Holidays Are Difficult

16:29 Coping with Holiday Memories and Expectations

23:04 Disenfranchised Grief and Isolation

33:32 Understanding Ambiguous Grief

34:39 Acknowledging Your Feelings

35:49 Coping Strategies for Social Gatherings

37:25 Challenging Cultural Expectations

39:16 Reframing Negative Self-Talk

42:15 Letting Go of Absolute Statements

52:08 Finding Gratitude Amidst Pain

56:09 Redefining Holiday Expectations

01:01:05 Final Thoughts and Farewell

When your world feels like it’s crashing down and panic takes over, how do you find your footing? In this episode, Shelby shares practical tools and mindset shifts for alienated parents facing sudden bad news, helping you move from overwhelm to grounded resilience.

Main Talking Points

• Why panic and catastrophizing are common for alienated parents (3:00)
• Understanding trauma responses and the “doom spiral” (3:30–6:00)
• Separating fact from story: how your mind creates suffering (6:40–7:00)
• Immediate grounding techniques for moments of crisis (8:00–10:00)
• Scheduling “worry time” to regain control (10:20)
• Cognitive reframes: giving equal airtime to positive, negative, and neutral outcomes (12:00)
• How setbacks can actually mean movement and new opportunities (16:00)
• Lessons from Eckhart Tolle’s “The Power of Now” on living in the present (19:40)
• Letting go of problem-identity and reclaiming your power (21:25)
• Building emotional resilience and self-compassion (29:00–end)

Notable Quotes

• “Catastrophizing happens because your brain is trying to create safety through certainty—even if that certainty is negative.” (5:20)
• “Trauma can confuse fact versus story. The story you tell yourself today is what causes the wound now.” (4:20)
• “It is impossible to have a problem when your attention is placed in the moment.” —Eckhart Tolle (20:50)
• “Setbacks also mean movement. Any new news means new opportunities, new possibilities, new choices for you.” (19:15)
• “There are no problems unless you create them for yourself by taking them on as yours.” (27:00)

Key Takeaways for Alienated Parents

• When bad news hits, your brain’s panic is a normal trauma response—acknowledge it, but don’t let it take over.
• Separate the facts from the stories your mind creates. Write them down to see the difference.
• Use grounding techniques: focus on your body, deep breathing, and the 5-4-3-2-1 senses exercise to return to the present.
• Schedule a specific “worry time” so anxiety doesn’t dominate your day.
• Give equal attention to possible positive and neutral outcomes, not just the worst-case scenario.
• Remember: setbacks often bring new options and movement, even if they feel like the end at first.
• Embrace the present moment—most suffering comes from living in imagined futures, not the now.
• You are not failing if you get triggered; the real skill is pausing, grounding, and choosing your next step with clarity.

Timestamps

• 0:00 – Introduction & why this topic matters
• 3:00 – When panic hits: real-life examples
• 4:20 – Trauma, catastrophizing, and the “doom spiral”
• 8:00 – Grounding techniques for immediate relief
• 10:20 – Scheduling your worry time
• 12:00 – Fact vs. story: cognitive reframes
• 16:00 – Setbacks as movement and opportunity
• 19:40 – Lessons from “The Power of Now”
• 21:25 – Letting go of problem-identity
• 29:00 – Building resilience and self-compassion

• • 32:00 – Closing thoughts & resources

Are you an alienated parent feeling stuck in pain, waiting for things to change before you can heal? In this episode, Shelby Milford reveals the surprising truth about suffering—and how acceptance, not external change, is the key to reclaiming your peace, power, and purpose. Tune in to discover how to break free from the cycle of resistance and start building a meaningful life, right now.

Key Points

• The longing for things to be different is deeply human, especially for alienated parents.
• Suffering is not caused by alienation, your ex, or the legal system—but by the stories and resistance in your own mind.
• Focusing on changing external circumstances postpones your happiness and reinforces helplessness.
• Acceptance of the present moment is the foundation for healing and growth.
• Letting go of resistance frees up energy to invest in yourself, your interests, and your future.
• Small daily stories and judgments contribute to overall suffering—awareness is the first step to change.
• Acceptance does not mean approval or giving up; it means reclaiming your agency and power in the present.

Notable Quotes

• “All of our suffering, all of it, each and every one of us, is as a result of the thoughts that we're thinking.”
• “Your attempts to change the way that you're feeling on the inside by changing the outside are a waste of energy.”
• “Happiness, or whatever emotions that you're looking for, are all available to you right now, even in the middle of this messy, grief-filled experience of alienation.”
• “Acceptance is the practice of letting go of your fight against reality. That's all it is.”
• “The answer is accepting what is in order to be present in the moment so you can invest yourself in today—because today is all you have.”

00:00 Introduction and Welcome

00:33 Setting the Scene: Personal Updates

01:12 The Longing for Change

02:51 The real source of suffering

03:56 How Resistance Keeps You Stuck

05:41 Acceptance as the Beginning of Change

08:31 Real-Life Examples and Personal Stories

12:51 The Power of Perception and Daily Judgments

16:51 Acceptance and Present Moment Awareness

33:30 Practical steps to shift from suffering to healing

36:00 Final thoughts and encouragement

Are you an alienated parent feeling exhausted, invisible, or ready to give up? This week on Beyond The High Road, discover why “quiet quitting” isn’t the end of your story—but could be the beginning of your healing. Join Shelby Milford as she reveals how to break free from burn out, reclaim your energy, and find hope—even when reconnection feels impossible. Tune in and learn how purposeful prioritizing can help you move beyond survival mode and start living for you again.

In this episode, Shelby explores the concept of "quiet quitting"—not in the workplace sense, but as it applies to parents who feel compelled to step back from relentless efforts to reconnect with their children. Shelby offers a compassionate, actionable framework for moving beyond survival mode, emphasizing self-respect, purposeful prioritizing, and sustainable healing. Listeners will learn how to recognize the signs of burnout, shift from all-or-nothing thinking, and reclaim agency in their lives, all while maintaining hope for future reconnection.

Main Talking Points

• Understanding burnout in alienated parents and why it happens
• The concept of "quiet quitting" and how it manifests in family dynamics
• The difference between quitting from pain vs. purposeful prioritizing
• The dangers of all-or-nothing thinking and emotional exhaustion
• Shifting to self-respect, compassion, and intentional boundaries
• Practical steps for purposeful prioritizing and self-advocacy
• How to model resilience and self-care for your children, even from afar

Notable Quotes

• 
  
• "The real win isn't about doing more or less. It's about purposeful prioritizing, getting clear on what truly nourishes your wellbeing and reclaiming your energy with intention."
• 
  
• "Relentless effort starts to backfire when the cost is your own spirit."
• 
  
• "Quiet quitting doesn't have to be about giving up. It can be an act of self-kindness, but stepping back from strategies and pursuits that bring only pain or burnout."
• 
  
• "Purposefully prioritizing is reclaiming your power to choose where you want to invest your energy."
• 
  
• "Doing things consistently on an energy output that is sustainable for you is everything."

Key Takeaways

• Burnout is common among alienated parents and often leads to emotional exhaustion and feelings of helplessness.
• "Quiet quitting" in parenting can be a sign of burnout, but stepping back with intention can be an act of self-care, not defeat.
• All-or-nothing thinking and acting from pain or resentment can deepen the sense of loss and isolation.
• Purposeful prioritizing means setting healthy boundaries, focusing on what you can control, and honoring your own needs.
• Modeling self-respect and resilience benefits both you and your child, even if you are not currently in contact.
• Sustainable, consistent actions—rather than desperate, exhaustive efforts—lead to long-term healing and empowerment.

Timestamps

• 0:00 – Introduction and episode overview
• 1:40 – Burnout: Why it happens and how it feels
• 4:20 – The concept of "quiet quitting" for alienated parents
• 6:00 – Quitting from pain: Signs and emotional impact
• 12:00 – Shifting to self-respect and compassion
• 16:00 – Purposeful prioritizing: What it means and how to do it
• 19:00 – Practical steps for self-advocacy and healing
• 24:00 – Modeling resilience and self-care for your children

28:00 – Conclusion and final thoughts

Are you an alienated parent who feels like you’re always under a microscope—at court, during exchanges, or even just sending a birthday card? This episode dives deep into the hidden world of performance anxiety, why it’s so common for alienated parents, and how you can break free from the pressure to “get it right.”

Host Shelby Milford, a grief coach and alienated mom, explores the roots and realities of performance anxiety for alienated parents. Through personal stories, practical tools, and compassionate advice, Shelby helps listeners understand why the pressure to perform is so intense—and how to start easing it, one step at a time.

Topics Covered:

• What performance anxiety looks like for alienated parents
• Real-life scenarios: court, supervised visits, school events, and more
• The emotional and cognitive roots of performance anxiety
• Common thinking traps: catastrophic thinking, personalization, mind reading, and more
• Practical tools to break the anxiety cycle
• Building a new, compassionate internal narrative
• Small, actionable steps to reclaim confidence and connection
• 
  

Key Takeaways:

• Performance anxiety is a natural response to the unique pressures of alienation.
• Catastrophic thinking and self-blame are common but can be challenged.
• Small, repeated actions and reality-testing negative predictions help build confidence.
• Mindfulness, support, and self-compassion are essential tools for healing.
• Progress is about showing up, not perfection.

Notable Quotes:

• “If you’ve ever found yourself overthinking every word, replaying each moment, or feel like you’re auditioning for the role of the perfect parent—as if there was one—you are definitely not alone.”
• “Performance anxiety would kind of come with the territory of alienation. So anytime that you go into a court appearance, supervised visitation, it is about you, right?”
• “The more that we think our role is being threatened, the more we try to make those moments count.”
• “Catastrophic thinking reinforces and brings us right back to that state of emergency that we don’t like.”
• “You showed up and you did one thing differently. Keep noticing and celebrating those baby wins.”

Timestamps:

• 0:00 – Introduction & episode overview
• 0:46 – Listener request and why performance anxiety matters
• 1:17 – What performance anxiety looks like for alienated parents
• 3:48 – Court appearances and the pressure to perform
• 8:13 – Supervised visits and overthinking every gesture
• 11:11 – Making moments count and the fear of not measuring up
• 16:35 – Emotional and cognitive roots of performance anxiety
• 29:23 – Catastrophic thinking and other cognitive traps
• 38:34 – Tools and strategies to break the cycle
• 50:54 – Building new habits and celebrating small wins
• 1:00:22 – Final encouragement and closing