In this deeply personal and insightful episode of Growing Up Quiet, Morgan Tomasello opens up about her own journey with toxic shame and its profound impact on her life. Drawing from her past experiences, Morgan explores how shame can silently shape our thoughts, behaviors, and relationships. She dives into the key differences between shame, regret, and guilt, offering listeners a clearer understanding of how each emotion affects our daily lives.

Morgan also shares practical strategies for breaking free from the grip of shame, helping you heal and move forward with greater self-compassion and authenticity. Whether you're struggling with shame or simply seeking to understand it better, this episode provides valuable insights and actionable steps for overcoming one of the most pervasive and destructive emotions.

Tune in for a transformative conversation on how to reclaim your sense of self and heal from the inside out.

References:

Budiarto, Y., & Helmi, A. F. (2021). Shame and self-esteem: A meta-analysis. Psycho-Oncology, 30(7), 1217–1227. https://doi.org/10.1002/pon.5779

Brouillette, R. (2021, June 28). The scientific underpinnings and impacts of shame. Scientific American. https://www.scientificamerican.com/article/the-scientific-underpinnings-and-impacts-of-shame/

Brouillette, R. (2024, October 1). Chronic shame: The biggest problem you didn’t know you have. Psychology Today. https://www.psychologytoday.com/us/blog/flipping-out/202410/chronic-shame-the-biggest-problem-you-didnt-know-you-have

Bradshaw, J. (1988). Healing the shame that binds you. Health Communications.

Brown, B. (2007). I thought it was just me (but it isn’t): Making the journey from "what will people think?" to "I am enough". Gotham Books.

Martin, S. (n.d.). Healing shame and self-criticism. Sharon Martin Counseling. Retrieved January 1, 2025, from https://sharonmartincounseling.com/healing-shame-and-self-criticism/

In this episode, we dive into a powerful reframe of what we often label as "overthinking." What if instead of seeing it as a hindrance, we started calling it abundant thinking? Join us as we explore how this thought process—often viewed negatively—can actually foster empathy, resilience, and deeper social connections.

We’ll unpack how the tendency to overthink can sharpen your awareness of others' emotions, build emotional resilience in the face of challenges, and strengthen the bonds you share with the people around you. You'll hear about the incredible power of sensitivity and how, when harnessed, it’s a survival mechanism that has helped humans thrive over centuries.

If you're someone who tends to spiral in thought, or feels overwhelmed by your emotional sensitivity, this episode is for you. It’s time to rebrand the way we think about our minds, and to embrace the potential of abundant thinking for a richer, more connected life.

Tune in and discover how overthinking might just be the tool you need to unlock your greatest human potential.

References:

Morgan, N. (2015, September 1). We humans are social beings and why that matters for speakers and leaders. Forbes. https://www.forbes.com/sites/nickmorgan/2015/09/01/we-humans-are-social-beings-and-why-that-matters-for-speakers-and-leaders/

Staffbase. (n.d.). What is resilience? Staffbase. Retrieved November 9, 2024, from https://staffbase.com/blog/what-is-resilience/

Join us for a cozy and uplifting episode of "A Pep Talk from Autumn," where we dive into the beautiful dance of seasonal changes and how they impact our lives. As the leaves turn and the air cools, we'll explore the rhythms of nature and how we can harness them to reflect on ourselves and embrace personal transformation.

With a delightful blend of humor, heartfelt reflections, and fun fall phrases, this episode is sure to warm your spirit! I’m joined by a special guest—my daughter, Addy—who brings her unique perspective and laughter to our conversation. Together, we’ll share insights on how to make positive changes in our lives, inspired by the magic of autumn.

Whether you're looking for motivation to embrace change or simply want to enjoy some lighthearted banter, this episode is for you. Grab your favorite sweater and a warm drink, and let’s celebrate the season together!

References: 

WebMD. (n.d.). What is homeostasis? Retrieved October 13, 2024, from https://www.webmd.com/a-to-z-guides/what-is-homeostasis

Psychology Today. (n.d.). Seasonal affective disorder. Retrieved October 13, 2024, from https://www.psychologytoday.com/us/conditions/seasonal-affective-disorder

In this episode of Growing Up Quiet we dive deep into the true meaning of authenticity and why it's so vital in today’s world. We’ll explore innovative definitions of what it means to be authentic, shedding light on the powerful connection between fluency and authenticity. Get ready to answer some thought-provoking questions designed to help you discover your most genuine self. Plus, we’ll unpack how embracing your authenticity allows you to tap into the body’s most powerful energy source, giving you the freedom to live and express yourself fully. Tune in and learn how being truly you can transform your life!

Episode References: 

Psychology Today. (n.d.). Authenticity: What it means to be true to yourself. Retrieved September 29, 2024, from https://www.psychologytoday.com/us/basics/authenticity#:~:text=Being%20authentic%20involves%20the%20ability,one%20would%20rather%20not%20admit.

The Conversation. (n.d.). Who we are. Retrieved September 29, 2024, from https://theconversation.com/us/who-we-are

Cooper, R. (2000). High Every Living. Rodale Books.

In this deeply introspective and heartfelt episode, I dive into the journey of authenticity, sharing vulnerable life stories that reveal the transformative power of self-acceptance. I explore what it means to live authentically, peeling back the layers of societal expectations, fear, and self-doubt that often keep us trapped in a cycle of self-rejection. 

Join me as I share personal experiences, struggles, and breakthroughs, offering a raw and unfiltered look into the moments that inspired me to start this podcast. This episode is about liberation and freedom—freedom from the constraints that come from not accepting who we truly are. I discuss the purpose behind this podcast journey: to create a space where authenticity is celebrated, where vulnerability is strength, and where listeners are encouraged to embark on their own paths to self-discovery and liberation.

Whether you’re looking for inspiration, a sense of community, or the courage to embrace your true self, this episode is a heartfelt invitation to explore the power of living authentically. 

Recommended Books (see references below):

Goodnight Stories for Rebel Girls Book 1 - https://amzn.to/47JiegV

Goodnight Stories for Rebel Girls Book 2 - https://amzn.to/47JiegV

Goodnight Stories for Rebel Girls Book 3 - https://amzn.to/4d6pm7N

Goodnight Stories for Rebel Girls Book 4 - https://amzn.to/4gs5oHK

Goodnight Stories for Rebel Girls Book 5 - https://amzn.to/47tP3y7

Hero on a Mission: A Path to a Meaningful Life by Donald Miller - 

https://amzn.to/4grAPSn

References:

Cathy Heller. (n.d.). Cathy Heller. Retrieved September 14, 2024, from https://www.cathyheller.com/

Heller, C. (n.d.). It's Time to Podcast. Retrieved September 14, 2024, from https://www.facebook.com/groups/podcasttime

Heller, C. (Host). (n.d.). Abundant Ever After with Cathy Heller. Retrieved September 14, 2024, from https://podcasts.apple.com/us/podcast/abundant-ever-after-with-cathy-heller/id1191831035

Miller, D. (2021). Hero on a Mission: A Path to a Meaningful Life. HarperCollins Leadership.

Favilli, E., & Cavallo, F. (2016). Good Night Stories for Rebel Girls: 100 Tales of Extraordinary Women. Timbuktu Labs.

Favilli, E., & Cavallo, F. (2017). Good Night Stories for Rebel Girls 2: 100 More Tales of Extraordinary Women. Timbuktu Labs.

Favilli, E. (2020). Good Night Stories for Rebel Girls 3: 100 Immigrant Women Who Changed the World. Rebel Girls.

Rebel Girls. (2021). Good Night Stories for Rebel Girls: 100 Real-Life Tales of Black Girl Magic. Rebel Girls.

Rebel Girls. (2022). Good Night Stories for Rebel Girls: 100 Inspiring Young Changemakers. Rebel Girls.

In this eye-opening episode of Growing Up Quiet, we dive deep into the complex world of stress—unpacking its various types, exploring the cutting-edge ideas on its benefits, and revolutionizing our perspective on how it impacts us. We’ll discuss how stress isn't just a force to be battled but can be harnessed as a powerful tool for growth and resilience. By shifting our perspective, we reveal how embracing and understanding stress can lead to transformative personal development and enhanced well-being. Join us as we challenge conventional wisdom and explore how altering our viewpoint can change our relationship with stress for the better.

Referenced Content: 

Music from #Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/city-streets

License code: MHRGNX5FZNF0C3C3

Veraksa, N., Shiyan, O., and Sviridova, E. “Designing a Scale to Assess Dialectical Thinking: Link to ECERS-R Items.” Behavioral Sciences, vol. 9, no. 12, Dec. 2019, p. 157. National Library of Medicine, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6960852/.

“Eustress vs. Distress: What Is the Difference?” Medical News Today, https://www.medicalnewstoday.com/articles/eustress-vs-distress#definitions. Accessed 3 Sept. 2024.

McGonigal, Kelly. “How to Make Stress Your Friend.” TED, June 2013, https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend. Accessed 1 Sept. 2024.

McGonigal, Kelly. The Upside of Stress: Why Stress Is Good for You, and How to Get Good at It. Avery, 2015.

“Stress.” Cleveland Clinic, https://my.clevelandclinic.org/health/diseases/11874-stress. Accessed 25 August. 2024.

“How to help your Gen Z kid cope with their back-to-school emotions

.” NPR, 1 Sept. 2024, https://www.npr.org/transcripts/1196980150. Accessed 7 Sept. 2024.

Mindful Leader. (2024, September 7). Dialectic thinking: The secret to effective leadership. Mindful Leader. https://www.mindfulleader.org/blog/85937-dialectic-thinking-the-secret-to#:~:text=Dialectic%20thinking%20is%20a%20method,by%20various%20philosophers%20throughout%20history

Welcome to Episode 1 of the Growing Up Quiet Podcast, where we dive into the timeless quest for happiness and explore how embracing change can lead to a more fulfilling life. In this episode, we unravel the complexities of what it means to pursue happiness and why it's often intertwined with our ability to adapt and evolve.

Referenced Content: 

Music from #Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/city-streets

License code: MHRGNX5FZNF0C3C3

Clear, James. Atomic Habits: An Easy & Proven Way to Build Good 

Habits & Break Bad Ones. AqualiefAcedining, 2019.

Haig, Matt. The Midnight Library. Viking, 2019.

Happy. Directed by Roko Belic, Wadi Rum Films, Inc., 2012.

Rose, Safire. She Let Go. Unknown.

Van der Kolk, Bessel. The Body Keeps Score. Viking, 2014.

Dweck CS, & Leggett EL (1988). A social-cognitive approach to 

motivation and personality. Psychological Review, 95(2), 256–273. 10.1037/0033-295X.95.2.256

Suttie, J. (2023), What the longest happiness study reveals about 

finding fulfillment. Greater Good Magazine. https://greatergood.berkeley.edu/article/item/what_the_longest_happiness_study_reveals_about_finding_fulfillment

Prichett, P. Firing Up Commitment During Organizational 

Change. Prichett, LP, 2014.