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I got the chance to sit down with Katie Cooper, a seasoned occupational therapist turned health coach, who shares her journey from burnout to wellness and how that fueled her passion for supporting other moms. Drawing from nearly two decades of OT experience and her own story of overcoming stress and overwhelm during the pandemic, Katie opens up about practical strategies for calming the nervous system—strategies that are especially useful for homeschool families and any parent juggling busy roles. From quick, restorative rituals to the science behind movement, breathing, and even the power of a 20-second hug, this conversation dives deep into why our modern lives leave us on constant high alert—and what to do about it. Whether you’re a homeschooler, a busy mom, or just looking for real-world tips to manage the pressures of daily life, this is packed with relatable stories and actionable advice.

In this episode you'll hear about:

• Roles vs. Identity
• How changes in roles can impact one’s sense of self
• The importance of recognizing shifts in roles, especially for mothers and homeschool parents
• Modern Stress and Nervous System Activation
• Explanation of why nervous systems are frequently activated in modern life
• Chronic exposure to stressors and the body’s fight or flight response
• The impact of constant connectivity and information overload
• Comparison of past and present sources of stress
• The Culture of Busyness
• Societal expectations around busyness and parental pressure to provide experiences
• How removing traditional chores has led to filling time with structured activities
• The challenge of saying “no” to opportunities for children and balancing self-care
• Importance of modeling healthy boundaries for children
• Practical Ways to Calm the Nervous System
• Integrating quick, accessible calming techniques into daily life
• Movement as a tool for regulation (e.g., walking, stretching, dancing)
• Differentiating helpful movement from stressful exercise
• Incorporating movement into family routines
• Breathing exercises as a stress-management tool (e.g., 4-7-8 breathing)
• Implementation with children and families
• Use of props like bubbles or straws for younger kids
• Tools and Sensory Supports for Regulation
• Introduction to calming strips and tactile supports
• The relevance and benefit for both kids and adults (including OTs themselves)
• The Impact of Digital Connectivity
• Increased difficulty in regulating due to the omnipresence of digital media
• Brief reflection on historical perspectives and ongoing challenges with chronic stress
• More Calming Strategies
• The 20-second hug and its physiological effects (lowering stress hormones, heart rate)
• Using laughter as a tool to reduce stress and relax the body
• Building family rituals for regulation and connection
• Understanding the Sympathetic and Parasympathetic Nervous Systems
• Explanation of terms: fight or flight (sympathetic) vs. rest and digest (parasympathetic)
• How to recognize when the parasympathetic system is activated (e.g., yawning, sighing)
• Tips for increasing bodily awareness and noticing stress patterns
• Katie’s Coaching Work and Approach
• Overview of Katie’s current work as a health coach for moms and parents
• Structure of her coaching engagement (3–6 months, regular meetings, goal-setting)
• Emphasis on support, accountability, and gradual life changes

Links and Resources From Today's Show

• Why Should I Seek Occupational Therapy?
• Homeschool Daily Set Up: Parental Planning Guide
• Calming Strip Stickers
• Understanding Sensory Self Care
• Katie Cooper Wellness
• Connect With Katie Cooper On Instagram
• Katie Cooper Wellness 10 Quick Ways To Calm Your Nervous System
• Episode 13: Beyond the Five Senses: Understanding Your Child's Interoceptive World with Cara Kosinski
• Episode 14: Outdoor Activities to Develop Interoception in Children with Guest Caroline Santangelo
• Episode 19: Understanding Screen Time Effects on Children's Development and Relationships
• Episode 28: Risky Play: Understanding the Benefits and Strategies for Safe Child Development
• Episode 30: Sensory Processing and Co-Regulation: Insights for Parents
• Episode 32: Homeschooling During Crisis: Finding Balance with Self Care and Family Support
• Episode 53: Redefining Rest: An approach to Spiritual, Physical, Cognitive, and Emotional Rest
• Connect With Sarah On Instagram

Connect With Our Guest, Katie Cooper

Katie Cooper is a board-certified health coach with over 16 years of experience in the health care industry as an Occupational Therapist. After overcoming burnout, Katie started Katie Cooper Wellness to help fellow moms banish burnout and regain energy and passion for life. Katie is a mom of two and avid skier, quilter and baker. She is on a mission to help her clients overcome stress and find sustainable balance in their careers and lives.