Christian Mental Health for Women | The Pert Plan™

What do you do when life feels stuck?

Not just for a day or two… but for a season.

In this episode, we talk about how to stay steady emotionally and spiritually when your circumstances are not changing the way you hoped. Whether you’re facing disappointment, uncertainty, financial stress, infertility, singleness, unanswered prayers, or a season that feels painfully unresolved—this conversation is for you.

We’ll talk about:

• why uncertainty feels so emotionally heavy

• how fear projects you into an imagined future

• the difference between being unchanged and being unmoved

• what Scripture teaches us about formation in waiting seasons

• and how to stop requiring immediate resolution in order to experience peace

This episode is gentle, grounding, honest, and deeply encouraging for women carrying quiet disappointment or emotional exhaustion.

If you’re in South Carolina and looking for more personalized support, I do offer counseling for women. You can learn more here https://www.pamlitchfordcounseling.com/

Follow on Instagram @thepertplan

https://www.instagram.com/thepertplan?igsh=ZGxvbXM0emtxOXpx

This episode is part of The Pert Plan™, a Christian mental health podcast  grounded in biblical truth and evidence-based wisdom to help you challenge lies, renew your mind, and grow courageous faith.

Legal Disclaimer - 

This podcast is for informational and educational purposes only and is not a substitute for mental health treatment or therapy. Listening to this podcast does not establish a counseling relationship between the host and the listener. Please consult a licensed mental health professional for individualized support. If you are experiencing a mental health crisis, please contact local 911 emergency services or call/text 988 National Suicide and Crisis Lifeline for immediate assistance.

Scripture Quotation Notice (NIV)

Scripture quotations are taken from The Holy Bible, New International Version® (NIV®), copyright © 1973, 1978, 1984, 2011 by Biblica, Inc. Used by permission. All rights reserved worldwide.

Do you feel stressed because nothing is changing?

Maybe you’re waiting for answers, carrying financial pressure, overthinking at night, or silently wondering how much longer you can keep holding everything together.

In this episode, we talk about something many women experience but rarely have language for: relief dependence — when your ability to feel okay becomes tied to your circumstances improving.

You’ll learn:

• why unresolved stress keeps your nervous system stuck in alert mode

• how anxiety and uncertainty affect your body

• practical ways to calm your mind in the moment

• why the Psalms can be so grounding during stressful seasons

• and how to practice peace before your situation changes

If you’ve been feeling emotionally exhausted, anxious, overwhelmed, or mentally “stuck,” this episode will help you slow down, breathe, and regain steadiness one moment at a time.

Christian mental health meets grounded truth, emotional wisdom, and practical encouragement for real life.

This episode is part of The Pert Plan™, a Christian mental health podcast  grounded in biblical truth and evidence-based wisdom to help you challenge lies, renew your mind, and grow courageous faith.

Follow on Instagram @thepertplan

https://www.instagram.com/thepertplan?igsh=ZGxvbXM0emtxOXpx

If you’re in South Carolina and looking for more personalized support, I do offer counseling for women. You can learn more here https://www.pamlitchfordcounseling.com/

Legal Disclaimer - 

This podcast is for informational and educational purposes only and is not a substitute for mental health treatment or therapy. Listening to this podcast does not establish a counseling relationship between the host and the listener. Please consult a licensed mental health professional for individualized support. If you are experiencing a mental health crisis, please contact local 911 emergency services or call/text 988 National Suicide and Crisis Lifeline for immediate assistance.

Scripture Quotation Notice (NIV)

Scripture quotations are taken from The Holy Bible, New International Version® (NIV®), copyright © 1973, 1978, 1984, 2011 by Biblica, Inc. Used by permission. All rights reserved worldwide.

Have you ever felt unseen, overlooked, unappreciated… or quietly disappointed by people you thought would show up differently?

Hosted by Pam Litchford, Licensed Professional Counselor (LPC) and Christian, this week on The Pert Plan, we’re talking about the emotional weight of unmet expectations, why certain days (like Mother's Day) hit so deeply, and how to stay steady when relationships, recognition, or life itself don’t look the way you hoped.

In this episode, I also pause to welcome so many new listeners who have recently joined this little community from around the world and share more about the heart behind this podcast and why it exists.

If you’ve been carrying emotional exhaustion, overthinking, disappointment, or pressure to hold everything together… this episode is for you.

Christian mental health meets grounded truth, emotional wisdom, and practical encouragement for real life.

Take a deep breath, friend.
The goal is not perfection.
It’s steadiness.

🎟 Free Ticket: God Is Good — Even Now Summit (May 12–14)

https://pertplan--inspiritencourage.thrivecart.com/aap-full-price/

This episode is part of The Pert Plan™, a Christian mental health podcast  grounded in biblical truth and evidence-based wisdom to help you challenge lies, renew your mind, and grow courageous faith.

Follow on Instagram @thepertplan

https://www.instagram.com/thepertplan?igsh=ZGxvbXM0emtxOXpx

If you’re in South Carolina and looking for more personalized support, I do offer counseling for women. You can learn more here https://www.pamlitchfordcounseling.com/

Legal Disclaimer - 

This podcast is for informational and educational purposes only and is not a substitute for mental health treatment or therapy. Listening to this podcast does not establish a counseling relationship between the host and the listener. Please consult a licensed mental health professional for individualized support. If you are experiencing a mental health crisis, please contact local 911 emergency services or call/text 988 National Suicide and Crisis Lifeline for immediate assistance.

Scripture Quotation Notice (NIV)

Scripture quotations are taken from The Holy Bible, New International Version® (NIV®), copyright © 1973, 1978, 1984, 2011 by Biblica, Inc. Used by permission. All rights reserved worldwide.

Have you ever had the thought…“I just can’t keep up”?

Not everything is falling apart…but life just feels a little too fast.

In this episode, we’re talking about that quiet, constant pressure to keep up—with expectations, responsibilities, and even the “good” things—and why it leaves so many women feeling overwhelmed and behind.

You’ll learn how to slow your thoughts down, rethink what you’re measuring yourself against, and come back to what actually matters in this season.

If you’ve been feeling stretched thin, mentally exhausted, or like you’re always trying to catch up…this episode is for you. 

🎟 Free Ticket: God Is Good — Even Now Summit (May 12–14)

https://pertplan--inspiritencourage.thrivecart.com/aap-full-price/

This episode is part of The Pert Plan™, a Christian mental health podcast hosted by Pam Litchford, Licensed Professional Counselor (LPC). It is grounded in biblical truth and evidence-based wisdom to help you challenge lies, renew your mind, and grow courageous faith.

Follow on Instagram @thepertplan

https://www.instagram.com/thepertplan?igsh=ZGxvbXM0emtxOXpx

If you are located in South Carolina (United States) and are interested in working together, you can learn more about my counseling practice here: https://www.pamlitchfordcounseling.com/

Legal Disclaimer - 

This podcast is for informational and educational purposes only and is not a substitute for mental health treatment or therapy. Listening to this podcast does not establish a counseling relationship between the host and the listener. Please consult a licensed mental health professional for individualized support. If you are experiencing a mental health crisis, please contact local 911 emergency services or call/text 988 National Suicide and Crisis Lifeline for immediate assistance.

Scripture Quotation Notice (NIV)

Scripture quotations are taken from The Holy Bible, New International Version® (NIV®), copyright © 1973, 1978, 1984, 2011 by Biblica, Inc. Used by permission. All rights reserved worldwide.

Have you ever had a moment where your heart is racing…

and you don’t even know why it feels so intense?

In this episode, I share a real-life story that started with an earthquake—and turned into a lesson on anxiety, pressure, and how quickly we can lose ourselves in the moment.

If you’ve ever felt overwhelmed, overthought a decision, or struggled to stay calm under pressure, this will hit close to home.

We’ll talk about:

– why your mind spirals in high-pressure moments

– how to stop reacting and start responding

– and one simple shift that helps you stay grounded, even when your body isn’t calm

You don’t need to feel calm… to be clear.

If you struggle with anxiety, overthinking, or feeling overwhelmed, this episode will help you stay grounded in the moment.

🎟 Free Ticket: God Is Good — Even Now Summit (May 12–14):

https://pertplan--inspiritencourage.thrivecart.com/aap-full-price/

Or go to @thepertplan on Instagram and click the Beacons link for an easy way to link to the Summit.

This episode is part of The Pert Plan™, a Christian mental health podcast  grounded in biblical truth and evidence-based wisdom to help you challenge lies, renew your mind, and grow courageous faith.

This is a space where we learn how to steady our minds,

tell the truth about what’s actually going on,

and bring it back to what God says.

Follow on Instagram @thepertplan

https://www.instagram.com/thepertplan?igsh=ZGxvbXM0emtxOXpx

Legal Disclaimer - 

This podcast is for informational and educational purposes only and is not a substitute for mental health treatment or therapy. Listening to this podcast does not establish a counseling relationship between the host and the listener. Please consult a licensed mental health professional for individualized support. If you are experiencing a mental health crisis, please contact local 911 emergency services or call/text 988 National Suicide and Crisis Lifeline for immediate assistance.

Scripture Quotation Notice (NIV)

Scripture quotations are taken from The Holy Bible, New International Version® (NIV®), copyright © 1973, 1978, 1984, 2011 by Biblica, Inc. Used by permission. All rights reserved worldwide.

This week’s episode is personal.

After an unexpected medical emergency, I found myself in a moment where everything felt out of control—but instead of anxiety, overwhelm and panic, the Lord gave me a steady calm.

In this episode, I’m sharing:

• what helped me stay grounded in a crisis

• how worship carried me when my thoughts couldn’t

• and how you can prepare your heart before an emergency ever comes

If you’ve been feeling anxious, overwhelmed, or afraid of “what if”… this is for you.

The Pert Plan Emergency Midnight Worship Playlist: 

• Acts 16:25 – Brogan Gaskill
• Ain’t No Way – Jamie MacDonald
• Better For It – Riley Clemmons
• Brand New – Coby James
• Everlasting God – Pioneer Worship
• Fetter Me Home – Brogan Gaskill
• Ghosts – Brogan Gaskill
• Grateful – callmestevieray & Connor Price
• Hey Girl – Anne Wilson
• How Long? – Brogan Gaskill
• How The Story Ends – Jamie MacDonald
• Leaning on the Everlasting Arms – Pioneer Worship
• Left It In The River – Jamie MacDonald
• My Jesus – Anne Wilson
• Proud Of Me – Jamie MacDonald
• Psalm 45 – Brogan Gaskill
• Refiner – Pioneer Worship
• Shadow of Your Wings – Brogan Gaskill
• Something About That Name – Anne Wilson
• Soon and Very Soon – Pioneer Worship
• That’s What We Need – Anne Wilson
• Wake the Dawn – Brogan Gaskill
• Won’t Let Go – Jamie MacDonald
• Yes He Can – CAIN

Apple Music playlist: 

https://music.apple.com/us/playlist/the-pert-plan-emergency-midnight-worship-playlist/pl.u-55D6Xv3cDG61bb

The Gospel / Good News in 3 sentences: 

Sin separates us from God, but Jesus didn’t leave us there.

He made a way back.

And when you turn toward Him and trust Him, you’re not distant anymore—you’re forgiven, brought near, and held. 

Say to Jesus right now, “Lord, I want to know you. Help me.” 

This episode is part of The Pert Plan™, a Christian mental health podcast  grounded in biblical truth and evidence-based wisdom to help you challenge lies, renew your mind, and grow courageous faith.

Follow on Instagram @thepertplan

https://www.instagram.com/thepertplan?igsh=ZGxvbXM0emtxOXpx

Legal Disclaimer - 

This podcast is for informational and educational purposes only and is not a substitute for mental health treatment or therapy. Listening to this podcast does not establish a counseling relationship between the host and the listener. Please consult a licensed mental health professional for individualized support. If you are experiencing a mental health crisis, please contact local 911 emergency services or call/text 988 National Suicide and Crisis Lifeline for immediate assistance.

Scripture Quotation Notice (NIV)

Scripture quotations are taken from The Holy Bible, New International Version® (NIV®), copyright © 1973, 1978, 1984, 2011 by Biblica, Inc. Used by permission. All rights reserved worldwide.

Why does something as small as a delayed text or response… or a shift in someone’s tone… have the power to completely unravel you?

If you’ve ever found yourself overthinking, spiraling, or questioning your worth based on how someone treats you—this episode is for you.

In today’s conversation, we’re getting underneath the surface of what’s really happening when people affect us so deeply.

Because it’s not just about them.

It’s about where we’re looking for:

• identity

• security

• validation

• peace

And what happens when we ask people to carry something only God was designed to provide.

We’ll talk about:

• why rejection and inconsistency hit so hard

• the difference between looking horizontally vs. vertically

• how to stop letting people control your peace

• and what it actually looks like to feel steady—even when others are not

If you’re tired of riding the emotional rollercoaster of other people’s behavior…

this episode will help you find a peace that doesn’t collapse.

If this encouraged you, share it with a friend—and if you’re listening on Apple, scroll down and leave a quick rating or review. It helps more women find this message.

This episode is part of The Pert Plan™, a Christian mental health podcast  grounded in biblical truth and evidence-based wisdom to help you challenge lies, renew your mind, and grow courageous faith.

Follow on Instagram @thepertplan

https://www.instagram.com/thepertplan?igsh=ZGxvbXM0emtxOXpx

Legal Disclaimer - 

This podcast is for informational and educational purposes only and is not a substitute for mental health treatment or therapy. Listening to this podcast does not establish a counseling relationship between the host and the listener. Please consult a licensed mental health professional for individualized support. If you are experiencing a mental health crisis, please contact local 911 emergency services or call/text 988 National Suicide and Crisis Lifeline for immediate assistance.

Scripture Quotation Notice (NIV)

Scripture quotations are taken from The Holy Bible, New International Version® (NIV®), copyright © 1973, 1978, 1984, 2011 by Biblica, Inc. Used by permission. All rights reserved worldwide.

Have you ever caught yourself humming… without even realizing it?

What if that wasn’t random — but your body trying to help you calm down?

In this episode, we’re talking about one of the simplest (and most overlooked) ways to regulate anxiety: humming.

As a Christian therapist, I see so many women trying to think their way out of overwhelm — when sometimes the body just needs help settling first.

We’ll explore:

• how humming calms your nervous system (hello, vagus nerve 👋)

• why it often works better than deep breathing when you’re anxious

• the surprising connection between breath, Scripture, and emotional regulation

• how your body can help you come out of “fight or flight” — in real time

We’ll also talk about how breath is more than physical in the Bible — it’s spiritual, relational, and sustaining.

So if you’ve been feeling anxious, overwhelmed, or stuck in your thoughts…

this episode will give you a simple, practical way to begin calming your body — and coming back to what is true.

This episode is part of The Pert Plan™, a Christian mental health podcast  grounded in biblical truth and evidence-based wisdom to help you challenge lies, renew your mind, and grow courageous faith.

Follow on Instagram @thepertplan

https://www.instagram.com/thepertplan?igsh=ZGxvbXM0emtxOXpx

Legal Disclaimer - 

This podcast is for informational and educational purposes only and is not a substitute for mental health treatment or therapy. Listening to this podcast does not establish a counseling relationship between the host and the listener. Please consult a licensed mental health professional for individualized support. If you are experiencing a mental health crisis, please contact local 911 emergency services or call/text 988 National Suicide and Crisis Lifeline for immediate assistance.

Scripture Quotation Notice (NIV)

Scripture quotations are taken from The Holy Bible, New International Version® (NIV®), copyright © 1973, 1978, 1984, 2011 by Biblica, Inc. Used by permission. All rights reserved worldwide

What does the resurrection of Jesus actually change about your everyday life?

Most of us celebrate Easter with church, flowers, and the story of the empty tomb. But by Monday morning we’re back to emails, responsibilities, anxiety, and ordinary life.

In this episode, Pam Litchford — Licensed Professional Counselor and host of The Pert Plan — explores how the resurrection of Jesus still transforms the way we live today.

We talk about why the resurrection matters for your anxiety, your regrets, your sense of hope, and the way you walk through difficult seasons. You’ll also hear the fascinating connection between the brain’s threat response and the hope found in the risen Christ.

Because if Jesus really rose from the dead, the resurrection is not just a moment in history.

It’s a living reality that shapes how we experience everyday life.

In this episode:

• What the resurrection means for anxiety and emotional overwhelm

• Why failure is not final in the Christian story

• How the resurrection changes the way we see hard seasons

• The connection between hope and the nervous system

• A simple reflection practice when life feels overwhelming

If this episode steadied you today, share it with a friend who might need a reminder of hope this Easter season.

This episode is part of The Pert Plan™, a Christian mental health podcast  grounded in biblical truth and evidence-based wisdom to help you challenge lies, renew your mind, and grow courageous faith.

Follow on Instagram @thepertplan

https://www.instagram.com/thepertplan?igsh=ZGxvbXM0emtxOXpx

Legal Disclaimer - 

This podcast is for informational and educational purposes only and is not a substitute for mental health treatment or therapy. Listening to this podcast does not establish a counseling relationship between the host and the listener. Please consult a licensed mental health professional for individualized support. If you are experiencing a mental health crisis, please contact local 911 emergency services or call/text 988 National Suicide and Crisis Lifeline for immediate assistance.

Scripture Quotation Notice (NIV)

Scripture quotations are taken from The Holy Bible, New International Version® (NIV®), copyright © 1973, 1978, 1984, 2011 by Biblica, Inc. Used by permission. All rights reserved worldwide.

Many Christian women process everything in their heads — anxiety, prayer requests, responsibilities, worries about the future — but never actually write those thoughts down.

In this episode, licensed professional counselor, Pam Litchford, explains how journaling can calm anxiety, regulate your nervous system, and deepen your faith.

You’ll learn the science behind expressive writing, why handwriting helps the brain process emotions, and how journaling can turn overwhelming thoughts into meaningful prayer.

Pam also shares her own journaling journey and explains how writing can help you track God’s faithfulness through difficult seasons.

If you’ve ever felt overwhelmed, stuck in anxious thoughts, or unsure how to process what you’re feeling, journaling may be one of the most practical spiritual tools available.

This episode explores how writing helps move thoughts from emotional overwhelm into clarity, and why the Bible itself is filled with written prayers, laments, and records of God’s work.

In this episode:

• How journaling helps calm anxiety and regulate the nervous system

• Why writing by hand engages the brain differently than typing

• The connection between expressive writing and emotional resilience

• Why journaling strengthens prayer and spiritual growth

• A simple 4-question framework to begin journaling today

You don’t have to be a writer to benefit from journaling.

You just need a pen, a page, and a place to tell the truth.

If this episode encouraged you, share it with a friend who might need a place to process her thoughts and emotions.

This episode is part of The Pert Plan™, a Christian mental health podcast  grounded in biblical truth and evidence-based wisdom to help you challenge lies, renew your mind, and grow courageous faith.

Follow on Instagram @thepertplan

https://www.instagram.com/thepertplan?igsh=ZGxvbXM0emtxOXpx

Legal Disclaimer - 

This podcast is for informational and educational purposes only and is not a substitute for mental health treatment or therapy. Listening to this podcast does not establish a counseling relationship between the host and the listener. Please consult a licensed mental health professional for individualized support. If you are experiencing a mental health crisis, please contact local 911 emergency services or call/text 988 National Suicide and Crisis Lifeline for immediate assistance.

Scripture Quotation Notice (NIV)

Scripture quotations are taken from The Holy Bible, New International Version® (NIV®), copyright © 1973, 1978, 1984, 2011 by Biblica, Inc. Used by permission. All rights reserved worldwide.