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Trauma has a way of sneaking into your identity until “what happened to me” turns into “this is who I am.” Keila Aldea sits down with Susanna Johnson, a licensed mental health clinician at McLean Hospital, to name that pattern out loud and lay out a different path: one where your experiences matter, but they never get to decide your worth. 

We talk about trauma-informed therapy through a practical lens, including TF-CBT, CBT, and DBT skills that help women and teen girls rebuild resilience. Susanna breaks down why dialectics can be a game changer for PTSD recovery and self-esteem: you can be hurt and still be powerful. We also dig into the “two C’s” trauma often steals control and choice and how healing can start with small decisions, clear boundaries, and honest language that replaces shame with reality. 

Self-forgiveness comes up in a big way, especially the brutal inner questions many survivors carry: Why didn’t I stop it? Why did I stay? Susanna explains how to separate behavior from identity, stop judging the past with today’s information, and begin finding “glimmers,” the small moments of strength inside your story. If therapy feels intimidating, we also share how to take the first step, why therapist fit matters, and what to do if you don’t feel safe or seen. 

If you’re ready to stop living as “broken” and start rebuilding your confidence one small win at a time, press play. Subscribe, share this with a woman who needs it, and leave a review to help more women find trauma healing support that actually works.

Connect with Susannah: [email protected] I IG@sunshinewithsuze 

90-day Self-Growth Journal - A great companion you can use on your healing journey. For 90 days you will have daily prompts on the topics of self-love, self-care and gratitude.  This journal is great for beginners, novice and anyone that wants to dive deeper into their true selves.   https://amzn.to/4fk14sq

Ready to nurture your mind, body, and spirit? Get our FREE Self-Care Challenge

Visit Our Website - The show now has a website and blog!! Come visit and read more!

Sign Up for Our Weekly Newsletter - Come subscribe to my newsletter to receive tips, BTS previews and additional resources to guide you on your healing journey. 

Follow me on IG @shecanhealpodcast for upcoming episodes and more inspiration.

Come be a guest on the podcast: -We believe that every woman’s journey holds valuable lessons, and we’d love to feature yours. If you’re passionate about helping women heal and thrive, we invite you to apply to be a guest on the She Can Heal Podcast.

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“I don’t have time.” “It’s too hard.” “I hate Mondays.” If any of those lines run on repeat in your head, it’s not just a bad week. It’s a mindset loop that can quietly keep you stuck, stressed, and unhappy even when you’re doing your best.

I’m Keila Aldea, licensed therapist and self-care advocate, and I’m walking you through three mindset shifts I see constantly in women’s mental health and healing work. We start with the “no time” trap and get honest about why waiting for extra hours never works. I share how to create pockets of time, get clear on what you want more of and less of, and make self-care a real priority without pretending life isn’t busy.

Next we tackle “it’s too hard” and why hard often means uncomfortable or different, not impossible. We talk procrastination, willpower myths, and how breaking goals into small steps can change your follow-through, whether you’re working on fitness, finances, or a life change you’ve been avoiding.

Finally, we unpack the Monday blues and what Sunday-night dread is trying to tell you about your schedule, your job, and your needs. We explore practical options, from boundaries and asking for help to giving yourself permission to stop doing it all, so your week feels more livable and less like a treadmill.

When you’re ready to turn insight into action, try my 24-hour mindset fast: catch the thought, name it, and choose a different one. If this supports you, subscribe, share it with a friend who needs it, and leave a review so more women can find the tools to heal and thrive.

90-day Self-Growth Journal - A great companion you can use on your healing journey. For 90 days you will have daily prompts on the topics of self-love, self-care and gratitude.  This journal is great for beginners, novice and anyone that wants to dive deeper into their true selves.   https://amzn.to/4fk14sq

Ready to nurture your mind, body, and spirit? Get our FREE Self-Care Challenge

Visit Our Website - The show now has a website and blog!! Come visit and read more!

Sign Up for Our Weekly Newsletter - Come subscribe to my newsletter to receive tips, BTS previews and additional resources to guide you on your healing journey. 

Follow me on IG @shecanhealpodcast for upcoming episodes and more inspiration.

Come be a guest on the podcast: -We believe that every woman’s journey holds valuable lessons, and we’d love to feature yours. If you’re passionate about helping women heal and thrive, we invite you to apply to be a guest on the She Can Heal Podcast.

I want to hear your thoughts on the show:
Reviews help my show so much, please leave a review on your favorite platform.

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Can you engineer a better version of yourself? This week, we sit down with Sydney Dubey (Coach Sydd), a chemical engineer turned health coach, to discuss how to unlock your "Superhuman" potential. We dive deep into the three essential pillars of wellness and why traditional recovery methods might be failing you.

In this episode, you’ll learn:

• Challenging the status quo of modern recovery.
• Actionable steps you can take today to start your healing journey.
• A breakdown of the KIA Framework for immediate application.

Stick around until the end for a special opportunity—Coach Sydd is currently looking to work personally with two women who are ready to transform their health.

Connect with Coach Sydd - www.coachsydd.com I  [email protected] | [email protected] | YouTube@coachsydd

90-day Self-Growth Journal - A great companion you can use on your healing journey. For 90 days you will have daily prompts on the topics of self-love, self-care and gratitude.  This journal is great for beginners, novice and anyone that wants to dive deeper into their true selves.   https://amzn.to/4fk14sq

Ready to nurture your mind, body, and spirit? Get our FREE Self-Care Challenge

Visit Our Website - The show now has a website and blog!! Come visit and read more!

Sign Up for Our Weekly Newsletter - Come subscribe to my newsletter to receive tips, BTS previews and additional resources to guide you on your healing journey. 

Follow me on IG @shecanhealpodcast for upcoming episodes and more inspiration.

Come be a guest on the podcast: -We believe that every woman’s journey holds valuable lessons, and we’d love to feature yours. If you’re passionate about helping women heal and thrive, we invite you to apply to be a guest on the She Can Heal Podcast.

I want to hear your thoughts on the show:
Reviews help my show so much, please leave a review on your favorite platform.

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Your energy doesn’t disappear for no reason. If you’ve been feeling unusually tired, foggy, or flat, especially in those low dips that seem to come out of nowhere, I want to help you sort through what’s actually happening and what you can do next. We start with the most important foundation: making sure you rule out medical causes with your doctor, because hormone changes in your late 30s, 40s, and 50s, low iron, and other health issues can absolutely affect fatigue and energy levels.

Then we get practical. I walk you through how nutrition impacts energy, from blood sugar spikes caused by highly processed foods to the crash that follows, and why inflammation and “empty calories” can leave you feeling drained. You’ll hear simple examples of balanced meals that support steadier glucose, better mood, and more consistent focus, plus realistic strategies for busy weeks so healthy eating doesn’t feel like an all-or-nothing project.

Hydration is the next lever, and it’s bigger than most people think. We talk about dehydration, digestion, brain fog, and easy ways to hit your water goal earlier in the day so you’re not chugging at night. I also share why electrolytes like magnesium, potassium, and sodium can matter for energy, aches, and recovery, along with smarter options that don’t pile on sugar.

Finally, we name stress for what it is: a silent energy thief. I share calming tools you can use right away, including movement, mindfulness, grounding techniques, and breathing exercises, plus why hobbies are not a luxury when your nervous system needs a reset. If this helped you, subscribe, share it with a friend who’s been running on empty, and leave a quick review so more women can find these tools.

90-day Self-Growth Journal - A great companion you can use on your healing journey. For 90 days you will have daily prompts on the topics of self-love, self-care and gratitude.  This journal is great for beginners, novice and anyone that wants to dive deeper into their true selves.   https://amzn.to/4fk14sq

Ready to nurture your mind, body, and spirit? Get our FREE Self-Care Challenge

Visit Our Website - The show now has a website and blog!! Come visit and read more!

Sign Up for Our Weekly Newsletter - Come subscribe to my newsletter to receive tips, BTS previews and additional resources to guide you on your healing journey. 

Follow me on IG @shecanhealpodcast for upcoming episodes and more inspiration.

Come be a guest on the podcast: -We believe that every woman’s journey holds valuable lessons, and we’d love to feature yours. If you’re passionate about helping women heal and thrive, we invite you to apply to be a guest on the She Can Heal Podcast.

I want to hear your thoughts on the show:
Reviews help my show so much, please leave a review on your favorite platform.

Subscribe to the show
You'll be notified when a new episode is available, so you never miss an episode.

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“I don’t have time for self-care” sounds harmless until we translate it honestly: I don’t have time to take care of me. That single sentence explains why so many women feel exhausted, overstretched, and quietly resentful while still doing everything for everyone else. As a licensed therapist and self-care advocate, I’m breaking down the biggest self-care myth I hear from clients and friends alike.

We redefine self-care in a way that actually works in real life. Instead of treating self-care like an expensive luxury or a rare pampering moment, we bring it back to the basics: sleep, nutrition, hydration, slowing down, etc. 

I share concrete examples of how these foundational habits shape your mood, energy, patience, and ability to show up at work and at home. When those basics slip, burnout creeps in fast and it can show up as irritability, brain fog, low motivation, and feeling “tapped out” with the people you love.

We also talk about what to do when time really is tight. The answer is not magically finding an extra hour, it’s learning to swap, trade off, delegate, and ask for help without drowning in guilt. We dig into boundaries, perfectionism, and the pressure to be “superwoman,” then end with a simple reflection prompt to help you identify which self-care habits need attention right now, from doctor appointments to daily walks to a realistic bedtime.

If this helped, subscribe, leave a review, and share it with a woman in your life who needs permission to take care of herself too. What is one small self-care swap you’re willing to make this week?

90-day Self-Growth Journal - A great companion you can use on your healing journey. For 90 days you will have daily prompts on the topics of self-love, self-care and gratitude.  This journal is great for beginners, novice and anyone that wants to dive deeper into their true selves.   https://amzn.to/4fk14sq

Ready to nurture your mind, body, and spirit? Get our FREE Self-Care Challenge

Visit Our Website - The show now has a website and blog!! Come visit and read more!

Sign Up for Our Weekly Newsletter - Come subscribe to my newsletter to receive tips, BTS previews and additional resources to guide you on your healing journey. 

Follow me on IG @shecanhealpodcast for upcoming episodes and more inspiration.

Come be a guest on the podcast: -We believe that every woman’s journey holds valuable lessons, and we’d love to feature yours. If you’re passionate about helping women heal and thrive, we invite you to apply to be a guest on the She Can Heal Podcast.

I want to hear your thoughts on the show:
Reviews help my show so much, please leave a review on your favorite platform.

Subscribe to the show
You'll be notified when a new episode is available, so you never miss an episode.

Send us Fan Mail

In today's episode I am talking about loneliness and why as adults we tend to find ourselves feeling disconnected and alone. I also share the difference between being alone and being lonely (hint: it has to do with choice). 

I also share 5 ways that can help you start building connections, feel more socially connected to help you lower any feelings of loneliness you may be experiencing. I will leave you with some action steps you can take right away after listening to this episode. 

The truth is that in adulthood it can become very difficult to find and sustain friendships and it has to be an intentional process we need to engage in. If you have been feeling lonely lately, this is a great episode for you. 

90-day Self-Growth Journal - A great companion you can use on your healing journey. For 90 days you will have daily prompts on the topics of self-love, self-care and gratitude.  This journal is great for beginners, novice and anyone that wants to dive deeper into their true selves.   https://amzn.to/4fk14sq

Ready to nurture your mind, body, and spirit? Get our FREE Self-Care Challenge

Visit Our Website - The show now has a website and blog!! Come visit and read more!

Sign Up for Our Weekly Newsletter - Come subscribe to my newsletter to receive tips, BTS previews and additional resources to guide you on your healing journey. 

Follow me on IG @shecanhealpodcast for upcoming episodes and more inspiration.

Come be a guest on the podcast: -We believe that every woman’s journey holds valuable lessons, and we’d love to feature yours. If you’re passionate about helping women heal and thrive, we invite you to apply to be a guest on the She Can Heal Podcast.

I want to hear your thoughts on the show:
Reviews help my show so much, please leave a review on your favorite platform.

Subscribe to the show
You'll be notified when a new episode is available, so you never miss an episode.

Send us Fan Mail

When everything feels uncertain, resilience is the difference between spiraling and steering. We take a clear, compassionate look at what resilience really means—far beyond “toughing it out”—and share a practical roadmap you can use to adapt, recover, and grow through stress, loss, and daily overwhelm.

We start by defining resilience as a dynamic skill anyone can build, then break down the three core types—cognitive, physical, and emotional—and why each one matters. From there, we dive into four pillars you can act on today. 

Expect relatable examples, therapist-backed strategies, and simple prompts you can put to work right away—no fluff, just steps that build your resilience muscle one choice at a time.

If this conversation helped, subscribe for more tools to heal and thrive, share it with a friend who needs encouragement, and leave a review to help us reach more women ready to reclaim their power.

90-day Self-Growth Journal - A great companion you can use on your healing journey. For 90 days you will have daily prompts on the topics of self-love, self-care and gratitude.  This journal is great for beginners, novice and anyone that wants to dive deeper into their true selves.   https://amzn.to/4fk14sq

Ready to nurture your mind, body, and spirit? Get our FREE Self-Care Challenge

Visit Our Website - The show now has a website and blog!! Come visit and read more!

Sign Up for Our Weekly Newsletter - Come subscribe to my newsletter to receive tips, BTS previews and additional resources to guide you on your healing journey. 

Follow me on IG @shecanhealpodcast for upcoming episodes and more inspiration.

Come be a guest on the podcast: -We believe that every woman’s journey holds valuable lessons, and we’d love to feature yours. If you’re passionate about helping women heal and thrive, we invite you to apply to be a guest on the She Can Heal Podcast.

I want to hear your thoughts on the show:
Reviews help my show so much, please leave a review on your favorite platform.

Subscribe to the show
You'll be notified when a new episode is available, so you never miss an episode.

Send us Fan Mail

Stress doesn’t always look like danger, but your body treats it that way. We break down how the nervous system flips into fight, flight, or freeze at the sight of a bill, an email, or the news—and how to guide it back to rest and digest with fast, practical tools you can use anywhere. As a licensed therapist and self-care advocate, I connect the dots between brain chemistry, body signals, and the real-life moments that leave you wired yet exhausted, then teach you how to build resilience from the inside out.

You’ll learn why the brain can’t easily distinguish real threats from perceived ones, what chronic sympathetic activation does to your digestion, sleep, and focus, and how the parasympathetic system restores clarity and connection. We dive into the vagus nerve—your body’s wandering superhighway—and why 80% of its communication flows from body to brain. That’s the secret: change your physiology and your mind will follow. I share my own experience with spiraling after small mistakes and how simple practices shortened those stress cycles.

Expect step-by-step guidance on vagus nerve activation you can try today: humming or singing to create calming throat vibrations, targeted stretches that release the “brace for impact” posture, and an ear massage that taps auricular vagal branches. Then we move through breathing techniques that put the brakes on a racing heart—coherent breathing at five seconds in and out, box breathing for focus, and a gentle practice of noticing your breath to shift control back to your thinking brain. Use these tools before a tough meeting, after heavy news, or anytime you feel your chest tighten and your thoughts race.

If this helped, subscribe for weekly strategies that support emotional healing, nervous system health, and sustainable self-care. Share this episode with someone who needs a reset today, and leave a quick review so more women can find these tools. Your exhale is the remote control—ready to press play on calm?

90-day Self-Growth Journal - A great companion you can use on your healing journey. For 90 days you will have daily prompts on the topics of self-love, self-care and gratitude.  This journal is great for beginners, novice and anyone that wants to dive deeper into their true selves.   https://amzn.to/4fk14sq

Ready to nurture your mind, body, and spirit? Get our FREE Self-Care Challenge

Visit Our Website - The show now has a website and blog!! Come visit and read more!

Sign Up for Our Weekly Newsletter - Come subscribe to my newsletter to receive tips, BTS previews and additional resources to guide you on your healing journey. 

Follow me on IG @shecanhealpodcast for upcoming episodes and more inspiration.

Come be a guest on the podcast: -We believe that every woman’s journey holds valuable lessons, and we’d love to feature yours. If you’re passionate about helping women heal and thrive, we invite you to apply to be a guest on the She Can Heal Podcast.

I want to hear your thoughts on the show:
Reviews help my show so much, please leave a review on your favorite platform.

Subscribe to the show
You'll be notified when a new episode is available, so you never miss an episode.

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Have you ever wondered why it’s so much easier to keep a promise to a boss or a friend than it is to yourself? In this episode, we’re peeling back the layers on self-abandonment.

We often think "quitting" is just a lack of discipline, but it’s usually rooted in something deeper: people-pleasing, the paralyzing fear of failure, and a broken cycle of internal trust. I’m walking you through:

• The hidden connection between people-pleasing and self-betrayal.
• Why "quitting" is actually a form of self-abandonment.
• A 10-question Self-Trust Audit to help you see exactly where the leak is happening.

Stop letting your goals gather dust. Tune in to learn how to rebuild your integrity through mini-commitments and start showing up for the most important person in your life: You.

90-day Self-Growth Journal - A great companion you can use on your healing journey. For 90 days you will have daily prompts on the topics of self-love, self-care and gratitude.  This journal is great for beginners, novice and anyone that wants to dive deeper into their true selves.   https://amzn.to/4fk14sq

Ready to nurture your mind, body, and spirit? Get our FREE Self-Care Challenge

Visit Our Website - The show now has a website and blog!! Come visit and read more!

Sign Up for Our Weekly Newsletter - Come subscribe to my newsletter to receive tips, BTS previews and additional resources to guide you on your healing journey. 

Follow me on IG @shecanhealpodcast for upcoming episodes and more inspiration.

Come be a guest on the podcast: -We believe that every woman’s journey holds valuable lessons, and we’d love to feature yours. If you’re passionate about helping women heal and thrive, we invite you to apply to be a guest on the She Can Heal Podcast.

I want to hear your thoughts on the show:
Reviews help my show so much, please leave a review on your favorite platform.

Subscribe to the show
You'll be notified when a new episode is available, so you never miss an episode.

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Ever feel like you’re “doing everything right” but the scale won’t budge and your energy’s flat? We’ve been there. Keila breaks down how she paired professional guidance with smart AI prompts to make meal planning and strength training simpler, more precise, and a lot more sustainable. No guesswork, no scrolling for hours—just clear targets turned into real meals and realistic workouts that fit a busy life.

Keila shares the exact way she asks AI to build lunch and dinner options that fit her specific macro goals, plus how to swap ingredients, generate grocery lists, and create healthier versions of favorites like pizza and blueberry muffins. She shares ways you can be as specific as possible to get the results that are specific to you. 

Keila also shares how she uses AI to create workout plans, tweak her current plan and create a specific flexibility plan just for her. She shares ways to be as successful as you can for your specific goals and how using an AI tool has saved frustration, time and execution of her fitness goals. 

 Throughout, Keila draws a firm line: AI is a helpful tool, not a doctor. If you have medical conditions or you’re a true beginner, lean on qualified professionals and use AI only to speed up execution—not to replace personalized care.

If you’re ready to turn numbers into nourishing meals, turn intentions into consistent training, and reclaim momentum without burning hours online, this one’s for you. Listen, steal the prompts, and start building a plan you’ll actually follow. If this helped, subscribe, share it with a friend, and leave a quick review—your support helps more women heal and thrive.

90-day Self-Growth Journal - A great companion you can use on your healing journey. For 90 days you will have daily prompts on the topics of self-love, self-care and gratitude.  This journal is great for beginners, novice and anyone that wants to dive deeper into their true selves.   https://amzn.to/4fk14sq

Ready to nurture your mind, body, and spirit? Get our FREE Self-Care Challenge

Visit Our Website - The show now has a website and blog!! Come visit and read more!

Sign Up for Our Weekly Newsletter - Come subscribe to my newsletter to receive tips, BTS previews and additional resources to guide you on your healing journey. 

Follow me on IG @shecanhealpodcast for upcoming episodes and more inspiration.

Come be a guest on the podcast: -We believe that every woman’s journey holds valuable lessons, and we’d love to feature yours. If you’re passionate about helping women heal and thrive, we invite you to apply to be a guest on the She Can Heal Podcast.

I want to hear your thoughts on the show:
Reviews help my show so much, please leave a review on your favorite platform.

Subscribe to the show
You'll be notified when a new episode is available, so you never miss an episode.