Do you ever catch yourself spiraling, thinking "everyone's judging me" or "everyone noticed that mistake"?

Chances are… It's not everyone. It's probably just two people.

In this episode, we're breaking down why small situations can feel huge in our minds, and how your nervous system is often the one behind the exaggeration. You'll learn what's actually happening in your body when fear or embarrassment kicks in, how your brain builds stories to match those sensations, and what to do to bring it all back to size.

We'll talk about neuroception (how your body detects threat before your brain does), story inflation, and simple ways to regulate when your nervous system starts blowing things out of proportion.

If you've ever overthought, overreacted, or made a mountain out of a mental molehill — this one's for you.

Takeaways:

• Why your body reacts before your brain understands what's happening

• How to notice when your nervous system is distorting reality

• Quick tools to calm your body so your thoughts can follow

• How to "turn on the light" and see the rope for what it is — not a snake

"Your nervous system may blow things up to protect you — but you don't have to live inside that storm."

Have you ever caught yourself spinning in your head about something...replaying a worry, a decision, or a problem you can't fix right away?

In this episode, we explore the difference between being concerned and being consumed. You'll learn why concern is necessary for forward movement. It's what drives awareness, growth, and intentional living, and how it can quietly turn into consumption when our thoughts take over.

We'll also look at what happens inside our nervous system when that shift occurs, and how simple grounding practices like breathing, writing, and prayer help calm both body and spirit.

Through real-life examples, including our relationship with food and healthy habits, we'll discover how to stay mindful, balanced, and connected, caring deeply without carrying it all.

"Where is your heart?"

This is a question we can ask to reflect on our intentions, our lives, and our motivations. It can help us realign to be where we want to be.

In this episode, we explore this very question from President Russell M. Nelson's: "Where is your heart?" Drawing on his life as a world-renowned heart surgeon and as a prophet of God, we look at why the heart matters, not just physically, but spiritually.

We'll reflect on how our hearts are pulled in so many directions: family, work, goals, and personal interests and how President Nelson's example shows us the strength that comes when we give our hearts to God first. With scriptures, prophetic quotes, and real-life insights, this conversation will help you consider where your heart is today… and where you want it to be.

Your body is always talking to you—it whispers before it shouts. In this episode, we explore the "traffic lights of resilience": the green zone where we feel balanced and energized, the yellow lights that signal stress or fatigue, and the red or blue zones where burnout and shutdown live. I'll share how running has taught me to listen to my body's yellow lights—tight muscles, fatigue, or stiffness—and how ignoring them always comes at a cost. Together, we'll learn how to spot our own warning signals and make small shifts that keep us in the green zone, steady and strong!

In this episode, we discuss pain vs. suffering. There is a difference! We explore the difference between clean pain and dirty pain.

Clean pain is the natural hurt of being human, the sting of loss, rejection, or disappointment.

Dirty pain is the suffering we pile on top through resistance, self-criticism, and "what if" thinking.

With some practical tools, exercises, and an experience we had this week with a sliver , you'll learn how to recognize when you're stuck in dirty pain and how to gently shift back into clean pain.

This conversation will help you navigate life's challenges with more honesty, compassion, and peace. It will help you move through your pain rather than engage in the suffering of dirty pain.

Listen In!

Do you have a corner of your home that's a little cluttered, unorganized, or full of things you just can't decide what to do with, so they sit there, staring back at you?

Or maybe life has thrown you into a situation that's turned your house upside down, repairs, a remodel, new carpet going in, or houseguests everywhere?

I get it. Me too.

When our space slips into disarray, it often leaves us feeling off balance. That's because our nervous system is constantly picking up on the extra noise and sending signals that lead to overstimulation, decision fatigue, and even stress or anxiety.

And here's the kicker: clutter doesn't just affect our productivity—it also interferes with our ability to rest. That low hum of "things left undone" keeps our brains buzzing when we're trying to relax.

But here's the good news: awareness is the first step, and a few simple actions can reset both your space and your mindset. When I'm feeling out of sorts, I always come back to these four easy wins:

1. Make the bed – it instantly sets the tone for order.

2. Do one load of laundry—start to finish.

3. Take out the trash.

4. Clear off one cupboard or counter space.

These small steps create momentum, restore clarity, and bring a surprising sense of calm.

✨ Bottom line: A cluttered space = a cluttered mind. When you clear your environment, you're not just tidying up, you're creating mental clarity, lowering stress, and giving yourself the breathing room you deserve.

Have you ever set a goal that felt awesome at first, but a few weeks in, you either wanted to quit, or beat yourself up for even thinking about quitting? Have you quit on that goal or another decision and wished you hadn't, or quit or changed and been glad you have?

How do we know when to offer ourselves grace and when to dig in and have some grit?

This has come up a few times in some coaching sessions, and I see it in myself, so it would be something many of you could relate to.

Grace is having the wisdom to know when it's time to change course or pivot; however, there can be times when we offer ourselves too much grace and make no progress forward because we don't work through the hard.

Grit is when we push through the hard, dig deep, go for the goal in the end, and persevere. Again, however, this can get to the point where it is harmful and does more harm than good, adding stress that takes us beyond our tipping point and causing bodily symptoms.

In both cases, our brain begins to join in the fun. The part of us that is self-critical and self-sabotaging. The "self-critical snake." In both cases, there is also an option to combine with our "Compassion Companion."

One drains you. The other carries you forward. The real question is: which one are you going to listen to on your journey?

Listen in to find out more about our two friends, and whether you choose Grace or Grit, you can always have compassion come along.

Have you ever wondered what it would be like to have a life coach? Maybe you've had goals or dreams that you just haven't been able to reach on your own. In this episode, I share why having a coach, advisor, or mentor can make all the difference.

I talk about my own experience while finishing my bachelor's degree—and how having a mentor helped me accomplish my goal so much faster than I ever could have by myself! Together, we'll walk through four powerful reasons why coaching works:

1. A safe place to talk. A coach gives you space to express yourself without judgment. Because they're not as emotionally tied to you as a family member or close friend, they can offer a fresh perspective.

2. Expertise you can trust. A coach brings knowledge, tools, and ideas from their field of experience that you may not get anywhere else.

3. Accountability that sticks. This one is huge! I'll be the first to admit—I struggle to stay committed to myself, but when someone else is checking in, I show up. A coach helps you set goals and stay committed to following through.

4. The nudge you need. A coach pushes you forward when you might stall on your own, helping you reach your desires more quickly and effectively.

Listen in to discover why coaching is so powerful. Whether you decide to work with me or another coach, having that kind of mentor, advisor, and cheerleader in your corner might be exactly what you need to accomplish your goals.

Always, Never, Either or.

These are words that are often used when we get stuck in "All or Nothing" thinking. Our brains love to know, to hae clarity and understanding, so it is very easy for quick decisions and judgements to be made. However, sometimes these quick judgments lead to all-or-nothing thinking that isn't correct and allows little room for middle ground or a grey area.

In today's podcast, we are going to talk about all-or-nothing thinking. We are going to discuss some examples of some times I've seen this show up in myself, my coaching, and with family, and how to navigate through this!

First, instead of using the more rigid words like always and never, try using more flexible language.

Second, catch yourself when you are using all-or-nothing or black and white talk. This awareness is a HUGE first step!

Another tip, say BOTH! Rath than assume that things have to be either/or, they can be BOTH! We are all awesome and flawed!

Ask Questions! "Is this true?" Is always a great place to start!

And last, COMPASSION! Talk to yourself like a trusted friend, family member, or the Savior.

As you practice these tips even one time a day, this will give you so much leverage and awareness on your thought patterns and expand our all-or-nothing thinking into an approach with room for the middle ground!

We have anxiously been waiting for the arrival of baby kittens at our house! The momma kitty, Molly, has been growing and growing, and she looks like she's ready to pop!

Each one of us wants to get our hands on them, and Stockton exclaimed in a bit of a fit one day, "I just want Molly to have her kitties! They make me happy!"

I am not typically a fan of relying on outside resources for happiness; however, there is something to this. Pets can help decrease our stress and anxiety levels, increase our feelings of peace, comfort, and satisfaction, and provide a sense of purpose and meaning, which also contributes to overall happiness.

In today's podcast, we talk about pets and the impact they have on our nervous systems, bodies, and brains. How even a brief interaction can shift our feelings and thinking!

We also talk about them giving us a sense of purpose by providing something to care for, look after, feed, and love.

Our Heavenly Father has given us so many amazing creations for our benefit. Nature, animals, and so much more! How often do we forget to take advantage of these creations, enjoy them, and experience the happiness that can come so naturally!

Listen in to this podcast to hear more about the impact pets can have!