Feeling stretched too thin while caring for everyone else? This episode introduces 10 powerful, reflective AI prompts designed specifically for women who are juggling caregiving, careers, parenting, and personal growth. These prompts help you reset your mindset, protect your peace, and create healthy habits — one small, intentional moment at a time.

Each prompt includes a purpose, practical outcomes, and easy tips for daily use. Whether you're navigating burnout, struggling to set boundaries, or just need a moment to breathe, this is your permission to pause and pour into yourself.

Takeaways

• Keep showing up for yourself and prioritize self-care.
• Self-care awareness is crucial for managing stress andenergy.
• Gratitude can shift your perspective from overwhelmed toappreciative.
• Setting boundaries is essential for maintaining mentalhealth.
• Reflect on your energy: what energizes you and what drainsyou?
• Practice compassion towards yourself as you would with afriend.
• Celebrate small wins to motivate yourself.
• Rest is important; give yourself permission to pause withoutguilt.
• Mindfulness techniques can help ground you in the presentmoment.
• Engage with your future self to realign with your goals andvalues.

Chapters

• 00:00 Introduction
• 02:12 Thank You for listening !
• 05:30 Delayed Show Intro
• 07:21 10 Prompts to help you Thrive vs. Survive
• 08:16    #1.  Morning Clarity Reset
• 11:24             #2. Daily Gratitude Dump
• 16:19             #3. Boundary Rehearsals
• 19:57             #4. Future Self Check-In
• 24:18             #5. Five Senses Reset
• 27:26             #6. Tiny Win Tracker
• 31:51             #7. Permission to Pause
• 34:58             Hydration and Tea check in
• 37:57             Recap 1-7
• 39:08             #8.Energy Management and Awareness
• 43:46             #9. Intentional Yes Audit
• 48:27            #10. Compassion Mirror 
• 51:15             Let's LetsWrap this Up

Keywords:

#self-care, #mindfulness, #gratitude, #energy management,#personalgrowth, #boundaries, #thriving, #compassion, #wellness, #mentalhealth

Episode Summary

In this episode of I’m Overwhelmed, Now What?, we diveinto the transformative power of gratitude. Backed by science and real-life strategies, we explore how daily gratitude can rewire the brain, boost mental health, and help women rediscover happiness in the smallest moments. You’lllearn practical tools for daily life, hear research that shifts yourperspective, and a short guided reflection to ground you in presence and peace.

Takeaways

• Life can be overwhelming, and it's essential to prioritizeself-care.

• Delaying responses and creating pauses can lead to betterdecision-making.

• Stepping away from daily routines can provide clarity andperspective.

• Gratitude is a powerful tool for improving mental health.

• Practicing micro gratitude can enhance emotional well-being.

• Small moments of gratitude can lead to lasting positiveemotions.

• Expressing gratitude strengthens emotional bonds and reducesstress.

• Mindset shifts are crucial for personal growth andwell-being.

• Incorporating gratitude into daily habits can transform your outlook.

• It's important to acknowledge and ask for help when needed.

Chapters

• 00:00 Introduction and Welcome
• 02:39 Prioritizing Self-Care
• 05:22 The Importance of Stepping Away
• 07:50 Reflection and Clarity
• 10:26 Mindset Shifts and Gratitude
• 13:27 Practicing Micro Gratitude
• 16:08 Gratitude Habits for Daily Life
• 18:38 The Science Behind Gratitude
• 20:52 Overcoming Challenges with Gratitude
• 23:31 Practical Gratitude Practices
• 26:18 Conclusion and Encouragement

Keywords

self-care, gratitude, mental health, prioritizing,reflection, mindset shifts, wellness, personal growth, mindfulness, dailyhabits

Connect with me on Social Media

o  Share this podcast and all its platforms: https://linktr.ee/Imoverwhelmednowwhatpodcast

o   Tiktok- @TheeKendallk

o   Facebook- @ https://www.facebook.com/profile.php?id=100079761820279

o   Threads @wecanseeyou_np. &  I_livelovelaugh618

Summary

Let’s be honest—between caregiving, parenting, aging, and showing up for everyone else, grace for yourself often comes last. This episode of “I’m Overwhelmed, Now What?” invites you into a conversation you didn’t know you needed: the sacred act of giving yourself grace.

In this soul-stirring episode, we’ll explore:

• Why grace is a mental health necessity, not justa courtesy we extend to others
• What science says about self-compassion and resilience   
• Powerful quotes and scripture to anchor your spirit
• A gentle reflection exercise for healing  , Practical steps to shift your narrative and reframe guilt  
• How to check in with yourself and cultivate daily grace

Featuring research and compelling stats on burnout among women and caregivers.

This is your permission slip to pause, breathe, and rewrite the story of what it means to be “enough.”

Chapters

• 00:00 Hey there & My Wish for You
• 02:28 Introduction & About Me
• 04:33 The Importance of Giving Yourself Grace
• 05:33 Facts
• 10:08 Practical Steps to Give Yourself Grace
• 21:08 Reflection and Inner Narrative Shift
• 21:58 Let's take a breath together
• 23:39 Finish the Sentence - Reflection Moment
• 26:41 I Love You - Now get to it!
• 28:20 Monthly Caregiver support group in NWI
• 29:49 Changing your Inner Narrative
• 34:49 Creating a Supportive Environment
• 35:26 A Few Facts and Stats
• 36:42 Call to Action - try this
• 46:21 Lets Wrap this Up
• 47:01 Let me share what's on my heart
• 
  

Takeaways, activities, and info from this episode

• Choose yourself and prioritize your health.
• Grace is not about letting yourself off the hook; it's about being human.
• Self-compassion leads to less anxiety and greater resilience.
• Women often feel guilty for taking time for themselves.
• Interrupt the shame spiral with positive self-talk.
• Set gentle boundaries and stand by them.
• Choose daily actions that nourish your well-being.
• Reflect on your achievements, no matter how small.
• Limit social media to reduce comparison and negativity.
• You are doing better than you think.

Brene Brown Quotes - https://www.silkandsonder.com/blogs/news/brene-brown-quotes

Woman in the mirror pep talk

Complete these sentences— out loud in the mirror, standing in thesuperwoman pose, and write this out in your journal

·      “I forgive myself for…____________________

·      “One thing I did well today was…_________________

·      “I will extend grace to myself by…_________________

Call to Action – What you can do immediately

1. Set a Grace Alarm on your phone daily
2. Create a Grace Mantra or Affirmations
3. Phone a Friend - Tell them you need grace on today and allow them to hold space for you, encourage you, and motivate you
4. Limit social media - start by cutting back for a day, then add a bit more the next day, and keep adding time. Use that time for yourself. Be intentional with it. When you are on social media, be mindful and purposeful in what you choose to consume.
   

Connect with me on Social Media

o  Share this podcast and all its platforms: https://linktr.ee/Imoverwhelmednowwhatpodcast

o   Tiktok- @TheeKendallk

o   Facebook @ https://www.facebook.com/profile.php?id=100079761820279

o   Threads - @wecanseeyou_np. & I_livelovelaugh618

Keywords: self-care, grace, mental health, emotional resilience, self-compassion, personal growth, women empowerment, caregiver support, positive affirmations, mindfulness

In this unedited soul-nourishing episode of I’m Overwhelmed, Now What?, we hit pause for a much-needed heart-to-heart. Join me for a deeply honest self-check-in as I share what’s truly on my plate—and invite you to do the same. Together, we explore the transformative power of mindfulness, self-compassion, and the art of emotional honesty.

You’ll walk away feeling seen, supported, and inspired to acknowledge all that you carry while making space for what you truly need. This episode is a gentle nudge to shift from autopilot to intentional living—offering you practical tools to reconnect, realign, and recommit to your own well-being.

Expect affirming encouragement, soul-soothing reminders, and simple but powerful steps you can implement right away to prioritize your mental and emotional health. Let this be your permission to pause, reflect, and be kinder to yourself—because you deserve that and more.

Chapters

·       00:00 Welcome and Introduction

·       02:35 Disclaimer - non edited episode

·       07:06 The Official Welcome and Opening

·       10:52 Check in w/ self - I'll go first

·       21:38  Pause and Reflect

·       23:23 Lets Breathe

·       24:32 Grounding - 5 4 3 2 1

·       29:32 "Am I Okay?"  - Emotional, Physical, Mental Check In

·       36:05 Reflecting & Realigning

·       45:05 Affirmations and Recognizing When to Stop

Takeaways

• It's important to check in with yourself regularly.
• Self-care is not selfish; it's necessary for well-being.
• Women often neglect their own needs while caring for others.
• Mindfulness practices can help manage stress and anxiety.
• Reflecting on accomplishments can boost self-esteem.
• Setting boundaries is crucial for mental health.
• Breathing exercises can be effective in grounding oneself.
• It's okay to ask for help and lean on your support system.
• Taking small steps towards self-improvement can lead to significant changes.
• Acknowledging your feelings is the first step to addressing them.

Connect with me on Social Media

o  Share this podcast and all its platforms: https://linktr.ee/Imoverwhelmednowwhatpodcast

o   Tiktok - @TheeKendallk

o   Facebook - @ https://www.facebook.com/profile.php?id=100079761820279

o   Threads -@wecanseeyou_np. &  I_livelovelaugh618 

Questions, prompts, and actions

1.       Grounding Exercise 54321

• Name 5 things you can see.
• 4 things you can physically touch.  
• 3 things you can hear.  
• 2 things you can smell.
• 1 thing you can taste.

2.    Self Check–in “Am I Okay?”

Emotional:

• What emotion is sitting with me most today?
• Have I allowed myself to feel that emotion, or have I been suppressing it just to get through the day?

Physical:

• When did I last eat something nourishing?
• Have I rested, stretched, or moved in a way that feels good to my body?  
• Where am I carrying stress?  What part of your body?

Mental load:  

• What am I carrying that isn’t mine to hold?
• Whose approval am I chasing?
• What can I say “no” to this week — and still be enough?

3.     Reflecting & Realigning

Write down 3 things you have accomplished this week, big or small

Answer these:

• What’s one thing I’m doing out of obligation… but not alignment?     
• What would it feel like to stop or step backfrom it? 
• What brings you joy that you’ve been putting off?

Write down one thing you’ll do in the next 24 hours justfor you- guilt free

In this conversation, Kendall and guest TeressaGreen-Clark explore the emotional challenges of navigating grief and loss. Join us for a challenging yet essential conversation as we unpack grief, seek understanding, and consciously choose to improve ourselves and support our ones.

Take aways

• Navigating grief is a personal journey that can be cathartic.
• Writing can serve as a powerful tool for healing.
• Grief can feel overwhelming, but sharing experiences helps.
• Creating or finding a supportive community is vital for healing.
• Expressing emotions through writing can unbottle grief.
• No one’s grief journey looks the same
• It’s okay not to be okay
• Showing up and checking in consistently is an act of love.
• Everyone won’t understand your journey and that’s okay
• Seeking therapy for grief can help lower anxiety and depression and ensure you have the tools and support to help you move through the grief journey

Chapters

1. 00:00 Intro
2. 02:29 Understanding Grief: Why We Must Feel to Heal
3. 05:39 Introducing - Teresa Green-Clark
4. 08:04 Hey Girl Hey!  Tell Us about You
5. 10:06 Teressa's Daily Affirmations
6. 18:30 People Grieve in Various Ways
7. 19:52 Affirmations for Grief and Comfort Reminders
8. 21:34 Do's & Don'ts of Supporting Someone Who Is Grieving
9. 25:30 The Power of Writing and Self-Expression
10. 28:02 Hydration Check -in
11. 28:50 Motivation Through Grief
12. 31:17 Turning Pain into Purpose - about her books
13. 34:21 Intentionally Find your Tribe - Support Groups Matter
14. 39:13 Teressa 's Lessons Learned
15. 44:24 Thriving After Loss
16. 49:51 A Few Resources & Benefits of Seeking Help
17. 51:36 Understanding Grief and Its Unique Journey
18. 53:13 It's Okay Not to Be Okay
19. 53:48 Kendall's Personal Take Away
20. 55:42 Breathing moment
21. 56:21 Closing Affirmations

Guest info

• Teressa Clark amazon author profile - https://www.amazon.com/stores/Teressa-Clark/author/B08WHKKV39?ref=ap_rdr&isDramIntegrated=true&shoppingPortalEnabled=true&ccs_id=f4cc0cc9-3c37-422b-a516-f29553d49627

• The Victorious Widow: Stories Of Loss,Overcoming and Resilience - https://www.amazon.com/Victorious-Widow-Stories-Overcoming-Resilience-ebook/dp/B09J6P2H35/ref=sr_1_1?crid=JERXM378055R&dib=eyJ2IjoiMSJ9.Vux-b2mo4GQIEAjmnkx0kHfAwRDzMwam8S1HdZa0wYQ.NwBLAdRrp6luqAk7WpxDUcICIXzMxO6fxAbE1iXZxfU&dib_tag=se&keywords=victorious+widows&qid=1748135254&s=digital-text&sprefix=victorious+widows%2Cdigital-text%2C96&sr=1-1

Podcast/ Non profit InfoWe Can See You FB page - https://www.facebook.com/profile.php?id=100079761820279

Keywords:

grief, aging parents, dementia, writing, poetry, healing, community, support, emotional health, personal growth, thriving, family, friends, love, journey

This episode discusses the importance of being intentional about what you consume - words, thoughts, music, environment, and more. During Mental Health Awareness Month, we want to offer this episode - in hopes that it helps you improve and strengthen your mental health.

The conversation emphasizes the significance of mindful consumption, not just in terms of food, but also regarding media, relationships, and self-care practices. Kendall shares practical tips for creating boundaries, being intentional about what we consume, and nurturing our mental well-being. The episode concludes with affirmations and encouragement to prioritize self-care and personal growth.

Takeaways

• Hydration is essential for mental clarity and well-being.
• Consumption includes not just food, but also media and relationships.
• Negative stimuli can significantly impact mental health.
• Setting boundaries is crucial for emotional well-being.
• Mindful consumption can lead to a healthier lifestyle.
• Eating with awareness can improve mental health.
• Social media can breed comparison and anxiety.
• Affirmations can help reinforce positive self-perception.
• It's important to prioritize self-care and personal growth.

Segments

• 00:00 Intro and Updates
• 12:46 The Importance of Consumption
• 26:36 Do You Need a Consumption Cleanse
• 50:03 Inspiration and Affirmations
• 52:40 Let's wrap this up

In this episode, Kendall emphasizes the critical importance of self-care and rest, particularly for women. She discusses the societal myths surrounding rest, highlighting that it is essential for mental and physical health.

The conversation explores various types of rest, including physical, mental, emotional, and spiritual, and provides practical tips for prioritizing rest in daily life.

The episode concludes with a guided rest moment, encouraging listeners to embrace their right to rest and recharge.

Takeaways

1. Self-care is essential for overall well-being.
2. Rest is not a luxury; it is a necessity.
3. Many women, especially minority women, are sleep-deprived.
4. Rest can significantly improve mental health and reduce stress.
5. There are multiple types of rest: physical, mental, emotional, social, creative, and spiritual.
6. Scheduling rest like a meeting can help prioritize it.
7. Short naps can boost alertness and productivity.
8. Creating a wind-down routine can enhance sleep quality.
9. Saying no is a powerful way to protect your time and energy.
10. Rest is a human right, and everyone deserves it.

Chapters

• 00:00 Welcome - Come on In!
• 07:00 The Necessity of Rest: Breaking the Burnout Cycle
• 18:02 Understanding Different Types of Rest
• 24:42 The Nap Ministry
• 26:52 Seven types of Rest
• 28:10 Mental Rest
• 33:02 Emotional Rest
• 34:20 Social Rest
• 36:47 Creative Rest: Finding Inspiration
• 39:54 Spiritual Rest: Connecting to a Higher Power
• 41:32 Intentional Rest: A Call to Action
• 47:13 6 Practical Tips for Prioritizing Rest
• 56:28 Guided Rest Moment
• 01:00:02 Wrapping things up - Rest is the Foundation

Keywords

#self-care, #rest, #mental health, #caregiver support, #wellness, #burnout, #emotional exhaustion, #women #empowerment, #mindfulness, #personal growth

In this episode, Kendall emphasizes the necessity of reclaiming joy in daily life and provides practical steps to find and cultivate joy. She discusses the importance of setting boundaries and prioritizing self-care, especially for women who care for others. The conversation explores the science behind happiness and encourages listeners to seek joy intentionally, reflecting on their own experiences and the impact of joy on their well-being.

Takeaways

• Set micro boundaries to protect your energy.
• Consider your bandwidth before saying yes to others.
• Reclaiming joy is essential for women who care for others.
• Joy is not tied to anyone; it's a personal journey.
• Practice spotting joy in everyday moments.
• Create a joy journal to track positive experiences.
• Happiness is something you create, not something that happens to you.
• Seek joy intentionally and model it for others.
• You are worthy of peace and happiness.
• Daily practices can help cultivate a joyful mindset.

Chapters

1. 00:00 Welcome and Introduction to the Podcast
2. 03:17 The Importance of Reclaiming Joy
3. 09:28 Finding Joy in Everyday Life
4. 12:08 Research on Happiness and Emotional Well-Being
5. 15:24 The Guilt of Seeking Joy as a Caregiver
6. 19:07 Why Your Joy Matters
7. 21:40 Five Small Shifts to Reclaim Your Joy
8. 30:41 Setting Micro Boundaries for Self-Care
9. 33:50 Move your Body and find Joy
10. 35:17 Connect / Reconnect with Passion
11. 37:59 Asking for and Accepting Support
12. 40:48 Resources, Authors, & Influencers for Joy and Self-Permission
13. 42:46 Resources for Joy and Self-Permission
14. 45:34 Intentional Joy Seeking
15. 46:53 Let's Reflect & Wrap this Up

Keywords

#self-care, #joy, #boundaries, #emotional well-being, #women empowerment, #happiness, #mental health, #caregiving, #personal growth, #mindfulness

In this conversation, Kendall discusses the importance of estate planning and self-care in the context of adulting. She emphasizes the need for preparation and communication regarding one's wishes and the impact of these decisions on loved ones. The conversation also touches on the role of women in caregiving, the importance of mental health awareness, and the necessity of breaking generational cycles. Kennedy encourages listeners to advocate for themselves and others, highlighting the power of community support and intentional living.

In this conversation, Kendall shares her journey of navigating the overwhelming responsibilities of life, including parenting, caregiving, and personal growth. She emphasizes the importance of seeking guidance, reprioritizing life, and creating a supportive community for women. The discussion also touches on mental health, the significance of communication in relationships, and the challenges of caring for aging parents. Ultimately, Kendall encourages listeners to choose peace, embrace their purpose, and support one another in their journeys.