Free & Well: Stop Overthinking, Feel Confident AF & Start Living Your Live Using Psychology, Faith & Nervous System Habits

What if the question “Do I want to do this?” isn’t the best question to ask?

Spoiler - it's not.

When you’re anxious, overwhelmed, tired, people-pleasing, or simply not in the mood, your emotions can make the easiest choice feel like the right choice. But the choice that feels good right now isn’t always the choice that will help you genuinely become the woman you're here to be.

In this episode, we’re talking about a simple filtering question for making better decisions:

“What will help me show up as my best self today?”

Instead of allowing your emotions, comfort, fear, or avoidance to automatically determine your choices, this question helps you pause, reconnect with your values, priorities, goals, and long-term wellbeing, and make a decision from the person you want to be.

We’ll explore the difference between honoring your emotions and being led by your emotions, how to make values-based decisions when you don’t feel like doing something, and why choosing what is genuinely helpful for you may sometimes look different from choosing what feels easiest.

If you’re an anxious or high-achieving 20-something who tends to overthink decisions, people-please, procrastinate, avoid discomfort, or constantly ask yourself “What do I feel like doing?”, this episode will give you a simple mindset shift you can start using today.

In this episode, you’ll learn:

• Why “Do I want to do this?” can sometimes keep you stuck
• How to separate your emotions from your decisions
• The difference between emotional awareness and emotional leadership
• How to make values-based decisions that support your long-term goals
• A simple question to use when you’re tempted to choose comfort or avoidance
• How small daily decisions shape the person you’re becoming

You don’t have to ignore your feelings.

You just don’t have to let them be in the driver's seat & make the decision for you.

START HERE | 

🧘‍♀️Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm

🎙Tune in to other listener favorite episodes:

• 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
• 4 Steps to Go From Nervous to Doing the Dang Thing

ABOUT FREE & WELL | 

Free & Well is a mental wellness movement helping women break free from anxiety, overthinking, perfectionism, and people-pleasing so they can become calm and confident through psychology, nervous system regulation, and faith. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, encouragement, and biblical wisdom to help you step into your most peace filled, confident era.

CONNECT |

Website

Instagram

IF YOU ENJOYED THIS EPISODE | 

Leave a rating and review, I read each one and it means so much to me to hear how the podcast is supporting you!

DISCLAIMER | 

Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

What if you stopped measuring your worth by how productive you are?

In this episode, we’re talking about how to stop feeling like you always need to be productive, give yourself permission to rest, and trust that rest isn’t laziness—it’s necessary.

We’ll explore the biblical foundation of rest, why slowing down can actually help you pursue your calling with deeper clarity and purpose, and how to break free from productivity guilt.

If you’re a high-achieving, anxious 20-something who struggles to slow down, this episode is your reminder: you don’t have to earn rest.

START HERE | 

🎧Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm

🎙Tune in to other listener favorite episodes:

• 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
• 4 Steps to Go From Nervous to Doing the Dang Thing

ABOUT FREE & WELL | 

Free & Well is a mental wellness movement helping women break free from anxiety, overthinking, perfectionism, and people-pleasing so they can become calm and confident through psychology, nervous system regulation, and faith. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, encouragement, and biblical wisdom to help you step into your most peace filled, confident era.

MENTIONED |

7 Types of Rest

CONNECT |

Website

Instagram

IF YOU ENJOYED THIS EPISODE | 

Leave a rating and review, I read each one and it means so much to me to hear how the podcast is supporting you!

DISCLAIMER |

Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

What if your anxiety, perfectionism, and people-pleasing aren't personality traits—but patterns that are just trying to keep you safe?

In this deeply honest conversation, I sit down with therapist and coach Grace Secker to unpack why so many high-achieving women feel disconnected from themselves, constantly strive to be "good enough," and struggle to quiet their inner critic.

Together, we explore how self-protection, nervous system responses, and our relationship with ourselves relate to anxiety, confidence, perfectionism, and emotional healing.

If you've ever felt like you're at war with yourself, this conversation will help you understand why—and show you a gentler path forward.

In this episode, you'll learn:

• Why anxiety, perfectionism, and people-pleasing are deeply connected
• The surprising reason your inner critic exists
• How to stop fighting yourself and begin healing
• Why your emotions are not your identity
• How nervous system awareness creates lasting freedom
• Practical mindset shifts to cultivate self-compassion and confidence

If you're ready to stop overthinking, regulate your nervous system, and finally experience more peace, this episode is for you.

HIGHLIGHTS | 

03:10 Why anxiety, perfectionism, and people-pleasing often come together

08:45 The sentence that changes everything: "You cannot come home to yourself if you continue fighting yourself."

15:20 Why your inner critic isn't actually the enemy

22:05 Understanding protective parts instead of judging yourself

29:30 Why your emotions are not your identity

37:10 The nervous system's role in perfectionism and anxiety

44:00 Moving from self-criticism to self-compassion

52:30 Practical ways to begin healing your relationship with yourself

58:45 Final encouragement for women who feel emotionally exhausted

START HERE | 

🎧Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm

🎙Tune in to other listener favorite episodes:

• 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
• 4 Steps to Go From Nervous to Doing the Dang Thing

ABOUT GRACE | 

Grace Secker is a licensed somatic therapist, nervous system coach, and host of the Heal with Grace podcast. She’s the creator of the Mind Body Healing Method; a framework that works at the intersection of nervous system science and mind-body medicine. After spending years sick and in pain, doing everything “right” without getting better, Grace discovered the missing piece wasn’t another protocol, it was her nervous system. She now helps women with chronic symptoms like IBS, fibromyalgia, fatigue, and chronic pain find real recovery, not just management.

Grace's Instagram

Grace's Podcast

ABOUT FREE & WELL | 

Free & Well is a mental wellness movement helping women break free from anxiety, overthinking, perfectionism, and people-pleasing so they can become calm and confident through psychology, nervous system regulation, and faith. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, encouragement, and biblical wisdom to help you step into your most peace filled, confident era.

CONNECT |

Website

Instagram

IF YOU ENJOYED THIS EPISODE | 

Leave a rating and review, I read each one and it means so much to me to hear how the podcast is supporting you!

DISCLAIMER |

Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

Love the podcast? I'd be so grateful for your support! Leave a written review on Apple Podcasts, screenshot it, and DM it to me to be entered to win a bundle of fun gifts including one of my favorite books/journals/goodies, a starbucks gift card & my CALM Audio Starter Pack.

Bonus entries:

✨ +2 entries: Share your favorite episode to your Instagram Story and tag me.

✨ +3 entries: Text your favorite episode to a friend.

Your review helps Apple recommend the podcast to more women, allowing us to spread more calm, confidence, and wellness together.

Enter by August 3—winner announced 8/5!

Want a short, grounding practice for when you're feeling overwhelmed? Grab it here & use it anytime!

Feeling overwhelmed or stuck in a spiral? This will be your GO TO audio toolkit.

Grab the CALM Audio Bundle here —short and effective guided breathing practices, and healing audios designed for anxious, overwhelmed women who are ready to regulate their nervous system and step into peace.

DM Dev what you're taking from this episode! She'd love to hear from you!

The Free & Well Podcast is for the woman who:

-is ready to stop second guessing herself

-is ready to feel more confident in who she is & who God created her to be

-is ready to start speaking up more & being herself unapologetically

On this podcast, you'll hear psychology backed mental wellness tools, nervous system regulating practices & faith based tools to support you in becoming your most confident self. My hope is that you walk away from every episode feeling hyped to take that one, next step in becoming your best self.

My name is Devoney. I've served over 5,000 hours as a therapist, I'm a faith based yoga teacher & a dog mom. Growing up, I questioned myself and struggled with anxiety and I'm here to share all the things I've learned so you can step into who God created you to be, unapologetically!

Each episode I'll share nuggets from my 10 +years in the mental health field and my own raw, imperfect & real lessons life as a Believer who experiences anxiety & ADHD and as a recovering people pleaser.

Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240 or contact a licensed mental health provider for mental health support. See full disclaimer here.

Love the podcast? I'd be so grateful for your support! Leave a written review on Apple Podcasts, screenshot it, and DM it to me to be entered to win a bundle of fun gifts including one of my favorite books/journals/goodies, a starbucks gift card & my CALM Audio Starter Pack.

Bonus entries:

✨ +2 entries: Share your favorite episode to your Instagram Story and tag me.

✨ +3 entries: Text your favorite episode to a friend.

Your review helps Apple recommend the podcast to more women, allowing us to spread more calm, confidence, and wellness together.

Enter by August 3—winner announced 8/5!

Want a short, grounding practice for when you're feeling overwhelmed? Grab it here & use it anytime!

DM Dev what you're taking from this episode! She'd love to hear from you!

"Chris Collins, https://indiemusicbox.com/"

The Free & Well Podcast is for the woman who:

-is ready to stop second guessing herself

-is ready to feel more confident in who she is & who God created her to be

-is ready to start speaking up more & being herself unapologetically

Current Ways to Work with Devoney

On this podcast, you'll hear psychology backed mental wellness tools, nervous system regulating practices & faith based tools to support you in becoming your most confident self. My hope is that you walk away from every episode feeling hyped to take that one, next step in becoming your best self.

My name is Devoney. I've served over 5,000 hours as a therapist, I'm a faith based yoga teacher & a dog mom. Growing up, I questioned myself and struggled with anxiety and I'm here to share all the things I've learned so you can step into who God created you to be, unapologetically!

Each episode I'll share nuggets from my 10 +years in the mental health field and my own raw, imperfect & real lessons life as a Believer who experiences anxiety & ADHD and as a recovering people pleaser.

Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240 or contact a licensed mental health provider for mental health support. See full disclaimer here.

Love the podcast? I'd be so grateful for your support! Leave a written review on Apple Podcasts, screenshot it, and DM it to me to be entered to win a bundle of fun gifts including one of my favorite books/journals/goodies, a starbucks gift card & my CALM Audio Starter Pack.

Bonus entries:

✨ +2 entries: Share your favorite episode to your Instagram Story and tag me.

✨ +3 entries: Text your favorite episode to a friend.

Your review helps Apple recommend the podcast to more women, allowing us to spread more calm, confidence, and wellness together.

Enter by August 3—winner announced 8/5!

Want a short, grounding practice for when you're feeling overwhelmed? Grab it here & use it anytime!

DM Dev what you're taking from this episode! She'd love to hear from you!

"Chris Collins, https://indiemusicbox.com/"

The Free & Well Podcast is for the woman who:

-is ready to stop second guessing herself

-is ready to feel more confident in who she is & who God created her to be

-is ready to start speaking up more & being herself unapologetically

Current Ways to Work with Devoney

On this podcast, you'll hear psychology backed mental wellness tools, nervous system regulating practices & faith based tools to support you in becoming your most confident self. My hope is that you walk away from every episode feeling hyped to take that one, next step in becoming your best self.

My name is Devoney. I've served over 5,000 hours as a therapist, I'm a faith based yoga teacher & a dog mom. Growing up, I questioned myself and struggled with anxiety and I'm here to share all the things I've learned so you can step into who God created you to be, unapologetically!

Each episode I'll share nuggets from my 10 +years in the mental health field and my own raw, imperfect & real lessons life as a Believer who experiences anxiety & ADHD and as a recovering people pleaser.

Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240 or contact a licensed mental health provider for mental health support. See full disclaimer here.

Love the podcast? I'd be so grateful for your support! Leave a written review on Apple Podcasts, screenshot it, and DM it to me to be entered to win a bundle of fun gifts including one of my favorite books/journals/goodies, a starbucks gift card & my CALM Audio Starter Pack.

Bonus entries:

✨ +2 entries: Share your favorite episode to your Instagram Story and tag me.

✨ +3 entries: Text your favorite episode to a friend.

Your review helps Apple recommend the podcast to more women, allowing us to spread more calm, confidence, and wellness together.

Enter by August 3—winner announced 8/5!

Want a short, grounding practice for when you're feeling overwhelmed? Grab it here & use it anytime!

DM Dev what you're taking from this episode! She'd love to hear from you!

The Free & Well Podcast is for the woman who:

-is ready to stop second guessing herself

-is ready to feel more confident in who she is & who God created her to be

-is ready to start speaking up more & being herself unapologetically

Current Ways to Work with Devoney

On this podcast, you'll hear psychology backed mental wellness tools, nervous system regulating practices & faith based tools to support you in becoming your most confident self. My hope is that you walk away from every episode feeling hyped to take that one, next step in becoming your best self.

My name is Devoney. I've served over 5,000 hours as a therapist, I'm a faith based yoga teacher & a dog mom. Growing up, I questioned myself and struggled with anxiety and I'm here to share all the things I've learned so you can step into who God created you to be, unapologetically!

Each episode I'll share nuggets from my 10 +years in the mental health field and my own raw, imperfect & real lessons life as a Believer who experiences anxiety & ADHD and as a recovering people pleaser.

"Chris Collins, https://indiemusicbox.com/"

Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240 or contact a licensed mental health provider for mental health support. See full disclaimer here.

🎉 Podcast Giveaway! 🎉

Love the podcast? I'd be so grateful for your support! Leave a written review on Apple Podcasts, screenshot it, and DM it to me to be entered to win a bundle of fun gifts including one of my favorite books/journals/goodies, a starbucks gift card & my CALM Audio Starter Pack.

Bonus entries:

✨ +2 entries: Share your favorite episode to your Instagram Story and tag me.

✨ +3 entries: Text your favorite episode to a friend.

Your review helps Apple recommend the podcast to more women, allowing us to spread more calm, confidence, and wellness together.

Enter by August 3—winner announced 8/5!

Want a short, grounding practice for when you're feeling overwhelmed? Grab it here & use it anytime!

DM Dev what you're taking from this episode! She'd love to hear from you!

The Free & Well Podcast is for the woman who:

-is ready to stop second guessing herself

-is ready to feel more confident in who she is & who God created her to be

-is ready to start speaking up more & being herself unapologetically

Current Ways to Work with Devoney

On this podcast, you'll hear psychology backed mental wellness tools, nervous system regulating practices & faith based tools to support you in becoming your most confident self. My hope is that you walk away from every episode feeling hyped to take that one, next step in becoming your best self.

My name is Devoney. I've served over 5,000 hours as a therapist, I'm a faith based yoga teacher & a dog mom. Growing up, I questioned myself and struggled with anxiety and I'm here to share all the things I've learned so you can step into who God created you to be, unapologetically!

Each episode I'll share nuggets from my 10 +years in the mental health field and my own raw, imperfect & real lessons life as a Believer who experiences anxiety & ADHD and as a recovering people pleaser.

Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240 or contact a licensed mental health provider for mental health support. See full disclaimer here.

What if the goal of healing isn't to become perfectly calm, unbothered, or emotionally "fixed"?

In this episode, we're unpacking one of the biggest misconceptions about mental health and personal growth: that healing means never being upset or feeling "bad" feelings. The truth is, healing isn't about becoming a chill cucumber who never gets anxious, overwhelmed, or triggered. It's about becoming free enough to fully experience your life.

We'll explore how nervous system regulation, emotional healing, anxiety recovery, and self-awareness aren't the destination—they're the tools that help you be more present, more connected, and more authentically yourself. Because the real purpose of healing is to help you laugh harder, love deeper, take bigger risks, pursue your purpose with confidence, build meaningful relationships, and show up fully for the life you've been given.

If you've been stuck in the cycle of constantly trying to "fix yourself," this episode will help you shift your perspective and remember what healing is actually for.

In this episode, we'll cover:

• Why healing isn't about becoming perfectly calm all the time
• The real purpose of nervous system regulation and anxiety healing
• How emotional wellness creates more freedom, joy, and presence
• Letting go of perfectionism in your healing journey
• Living with greater confidence, authenticity, and purpose
• How to stop obsessing over healing and start fully living

Whether you're navigating anxiety, people-pleasing, perfectionism, burnout, or simply want to feel more present in your everyday life, this episode will encourage you to stop chasing a perfect version of yourself—and start embracing the beautiful, messy, meaningful life that's waiting for you.

Want a short, grounding practice for when you're feeling overwhelmed? Grab it here & use it anytime!

Feeling overwhelmed or stuck in a spiral? This will be your GO TO audio toolkit.

Grab the CALM Audio Bundle here —short and effective guided breathing practices, and healing audios designed for anxious, overwhelmed women who are ready to regulate their nervous system and step into peace.

DM Dev what you're taking from this episode! She'd love to hear from you!

The Free & Well Podcast is for the woman who:

-is ready to stop second guessing herself

-is ready to feel more confident in who she is & who God created her to be

-is ready to start speaking up more & being herself unapologetically

Current Ways to Work with Devoney

On this podcast, you'll hear psychology backed mental wellness tools, nervous system regulating practices & faith based tools to support you in becoming your most confident self. My hope is that you walk away from every episode feeling hyped to take that one, next step in becoming your best self.

My name is Devoney. I've served over 5,000 hours as a therapist, I'm a faith based yoga teacher & a dog mom. Growing up, I questioned myself and struggled with anxiety and I'm here to share all the things I've learned so you can step into who God created you to be, unapologetically!

Each episode I'll share nuggets from my 10 +years in the mental health field and my own raw, imperfect & real lessons life as a Believer who experiences anxiety & ADHD and as a recovering people pleaser.

Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240 or contact a licensed mental health provider for mental health support. See full disclaimer here.

Keywords: anxiety healing, nervous system regulation, mental health podcast, emotional wellness, self-growth, personal development, healing journey, overcoming anxiety, confidence, purpose, mindfulness, presence, emotional resilience, therapy, self-improvement.

I can't even count the number of spirals that I have experienced in my life, but I can absolutely count on one hand, my favorite tools to get out of them. As someone who has struggled with anxiety, self-doubt, overthinking spirals, I want to share with you, one of my absolute favorite tools that helps me get out of a spiral quick! It is based in psychology and one of my favorite therapeutic approaches. I hope you enjoy, friend!

Feeling overwhelmed or stuck in a spiral? This will be your GO TO audio toolkit.

Grab the CALM Audio Bundle here —short and effective guided breathing practices, and healing audios designed for anxious, overwhelmed women who are ready to regulate their nervous system and step into peace.

DM Dev what you're taking from this episode! She'd love to hear from you!

The Free & Well Podcast is for the woman who:

-is ready to stop second guessing herself

-is ready to feel more confident in who she is & who God created her to be

-is ready to start speaking up more & being herself unapologetically

Current Ways to Work with Devoney

On this podcast, you'll hear psychology backed mental wellness tools, nervous system regulating practices & faith based tools to support you in becoming your most confident self. My hope is that you walk away from every episode feeling hyped to take that one, next step in becoming your best self.

My name is Devoney. I've served over 5,000 hours as a therapist, I'm a faith based yoga teacher & a dog mom. Growing up, I questioned myself and struggled with anxiety and I'm here to share all the things I've learned so you can step into who God created you to be, unapologetically!

Each episode I'll share nuggets from my 10 +years in the mental health field and my own raw, imperfect & real lessons life as a Believer who experiences anxiety & ADHD and as a recovering people pleaser.

Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240 or contact a licensed mental health provider for mental health support. See full disclaimer here.