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Our childhood experiences, traumatic events, and societal pressures fundamentally shape our ability to trust ourselves as women, creating patterns of self-doubt and external validation-seeking that can last a lifetime.

• Childhood conditioning creates the foundation for self-trust issues through emotional invalidation, overcontrol, excessive criticism, and inconsistent parenting
• Trauma profoundly disrupts self-trust by disconnecting us from our bodies, shattering our sense of safety, and fostering shame and self-blame
• Society bombards women with messages that we're "too emotional," should prioritize pleasing others, must be perfect, and aren't as competent as we actually are
• Understanding these patterns isn't about self-blame but gaining awareness to begin healing
• Rebuilding self-trust requires compassion, patience, and sometimes professional support
• Journal prompts can help explore experiences of dismissal, childhood messages about behavior, and perfectionism as starting points for healing

If you're struggling with self-trust or not showing up authentically, share this episode with someone who needs to hear this message. Subscribe so you never miss an episode packed with valuable tips and insights designed to empower 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

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Self-trust is foundational to our peace, power, and progress, yet many women struggle to rely on their inner wisdom due to societal conditioning and external expectations. This episode explores why trusting yourself is essential for authentic living and how to rebuild that connection to your internal compass.

• Defining self-trust as believing in your judgment, intuition, and ability to navigate life's challenges
• Understanding how we're conditioned to seek external validation instead of trusting ourselves
• A six-question self-assessment quiz to determine where you stand with self-trust
• The importance of self-trust as your internal compass, fuel for authentic living, and foundation for resilience
• What happens when we trust others more than ourselves: loss of identity, resentment, regret, and increased anxiety
• Three practical ways to increase self-trust: keeping small promises to yourself, listening to your intuition, and practicing self-compassion
• Building self-trust as an ongoing journey that requires patience but delivers profound rewards in confidence and peace

If this episode resonated with you, please share it with a woman in your life who needs to hear this message, and don't forget to follow the show so you never miss another episode.

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: - I am looking for guests to come on the show and share their stories. If you have a self-care practice, tool or resource that has helped you on your healing journey, please fill out the application to apply.

I want to hear your thoughts on the show:
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Our self-sabotaging behaviors keep us from living authentically and loving ourselves fully, but we can break free from these patterns to reclaim our power and happiness. We explore three critical behaviors women need to stop: comparison, caring what others think, and neglecting boundaries.

• The comparison trap: social media shows only highlight reels, not the behind-the-scenes struggles
• Understanding that jealousy reveals what you truly want and can be used as motivation
• Why comparing your beginning to someone else's end point is unfair and harmful
• How caring what others think leads to self-abandonment and inauthenticity
• The importance of valuing your own opinion of yourself above others' judgments
• Why setting and communicating clear boundaries is essential to your wellbeing
• Learning to be okay with people not being okay with your boundaries
• How practicing boundary-setting builds confidence and personal power over time

If you're enjoying this podcast, please leave a five-star review and share it with friends or family who might benefit from these conversations. This helps the show reach more women and grow our community of healing.

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: - I am looking for guests to come on the show and share their stories. If you have a self-care practice, tool or resource that has helped you on your healing journey, please fill out the application to apply.

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

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Pampering deserves a place in your self-care routine alongside essential practices like rest and nutrition because you deserve gentle nurturing activities that bring joy and comfort.

• Understanding what pampering really is: intentional activities that provide comfort, relaxation, and a sense of luxurious well-being 
• Key aspects include intentionality, sensory pleasure, nurturing, relaxation, and stress reduction
• Pampering isn't about extravagance but about being intentionally nurturing with ourselves
• Ways to nurture your skin through relaxing baths, face masks, and mindful moisturizing
• Engaging your senses through aromatherapy, soothing sounds, and comforting textures
• Creative expression and play as forms of pampering that nurture your inner child
• Ideas for daily pampering rituals like relaxing nighttime routines and gentle morning moments
• Weekly pampering suggestions including bubble baths, creative hobbies, and self-dates
• Monthly or quarterly indulgences like massages, facials, or special classes
• Permission to enjoy pampering without guilt as an essential part of holistic self-care

Give yourself permission to spend time, energy, and money on activities that make you feel good and cared for, because it's essential for being your best self.

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: - I am looking for guests to come on the show and share their stories. If you have a self-care practice, tool or resource that has helped you on your healing journey, please fill out the application to apply.

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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 Pain and suffering are inevitable parts of the human experience, but how we navigate through difficult times makes all the difference in our healing journey. We explore powerful mindset shifts that can help you move from feeling stuck in pain to finding your path forward with greater resilience.

• Radical acceptance allows you to acknowledge reality without fighting against it, freeing up energy previously used for resistance
• Understanding that acceptance doesn't mean condoning or liking what happened—it simply acknowledges that it did happen
• The Circle of Control framework helps identify what you can directly control versus what you can only influence or must accept
• Most suffering comes from focusing energy on things outside our control instead of directing attention to our thoughts, feelings, and actions
• Self-compassion acts as a buffer against self-criticism that often accompanies painful situations
• Treating yourself with the same kindness you would offer a friend transforms your inner dialogue during difficult times
• Navigating pain requires patience—it's about finding ways to respond with agency rather than denying your emotions
• Suffering is part of life but doesn't have to define you—focusing on what you can control creates an anchor in the storm

If you found this episode helpful, please consider sharing it with someone who might need it. Remember—you are stronger than you think, and even in the midst of suffering, you have more power than you realize.

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: - I am looking for guests to come on the show and share their stories. If you have a self-care practice, tool or resource that has helped you on your healing journey, please fill out the application to apply.

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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• Grab my 90-day journal: https://amzn.to/4dJvALk
• My Mindfulness Journal - https://amzn.to/4dT2tp6
• My mindfulness Cards: ...

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Feeling overwhelmed by the constant juggling act of modern life? You're not alone. In this deeply practical episode, I dive into the critical difference between normal stress (which helps us survive) and chronic stress (which slowly destroys our health) while sharing four powerful yet incredibly simple stress-relief techniques you can use anywhere.

Your body's stress response was designed to protect you from immediate danger—not the constant barrage of deadlines, responsibilities, and pressures we face daily. When stress becomes chronic, it creates inflammation, disrupts sleep, weakens immunity, and leads to serious health issues. The good news? You already possess everything you need to interrupt this cycle.

From harnessing the underutilized power of your breath to quick movement breaks that release physical tension, I guide you through science-backed techniques that take just minutes. You'll learn how the 5-4-3-2-1 grounding method can instantly interrupt racing thoughts and how visualization can transport your mind to a peaceful sanctuary when everything feels overwhelming.

What sets these techniques apart is their accessibility. No special equipment, no memberships, no extended time commitments—just simple, effective tools you can implement during your workday, while sitting in traffic, or whenever stress begins to mount. I also share how our bodies signal stress long before our minds recognize it, and how learning to read these personal stress cues can transform your relationship with pressure.

 

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: - I am looking for guests to come on the show and share their stories. If you have a self-care practice, tool or resource that has helped you on your healing journey, please fill out the application to apply.

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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• Grab my 90-day journal: https://amzn.to/4dJvALk
• My Mindfulness Journal - https://amzn.to/4dT2tp6
• My mindfulness Cards: ...

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Your body is sending you signals every day, but are you listening? Just like your phone can't function on 1% battery, your mind and body need regular recharging to perform at their best.

In this revealing conversation, we explore why rest isn't a luxury—it's essential maintenance for your physical and mental wellbeing. Society has conditioned us to view constant busyness as a badge of honor, leaving many of us depleted, irritable, and heading toward burnout without even realizing it.

Discover the three critical types of rest everyone needs: micro rest periods (30 seconds to a few minutes) that prevent mental fatigue, short rest periods (5-30 minutes) that help transition between activities, and longer rest periods (hours to days) that foster complete restoration. Each serves a unique purpose in maintaining your energy levels and preventing the chronic stress that leads to serious health complications.

The most powerful insight? Rest doesn't always mean inactivity. Sometimes a 20-minute walk, a brief stretching session, or even mindfully enjoying your lunch without distractions can provide the mental reset you need. By learning to check your internal battery level throughout the day, you can identify exactly when and what type of rest you need before hitting critical depletion.

When you return from vacation feeling motivated and energized, that's not coincidence—it's evidence that your body and mind have finally received the recovery time they've been craving. Start viewing rest as non-negotiable self-care rather than indulgence, and watch how your productivity, relationships, and happiness transform. Your future self will thank you for the permission to pause.

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: - I am looking for guests to come on the show and share their stories. If you have a self-care practice, tool or resource that has helped you on your healing journey, please fill out the application to apply.

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.

Shop My Products

• Grab my 90-day journal: https://amzn.to/4dJvALk
• My Mindfulness Journal - https://amzn.to/4dT2tp6
• My mindfulness Cards: ...

Send us a text

Creating a personalized self-care plan is essential for addressing your unique needs and challenges rather than following generic advice that might not work for you. We put together everything we've learned about physical, emotional, and spiritual self-care to help you design a practical framework that builds resilience and supports your well-being.

• Self-assessment is the crucial first step to understanding your current self-care habits and identifying areas needing improvement
• Identifying your specific challenges helps tailor your self-care strategies to your actual needs rather than generic practices
• Creating a needs list clarifies exactly what would help you feel better physically, emotionally, and spiritually
• Your self-care plan should include specific practices across physical, emotional, and spiritual domains that address your unique challenges
• Regular re-evaluation of your plan ensures it continues to serve you as your needs and circumstances change
• The free downloadable Self-Care Toolkit provides everything you need to follow these steps and create your personalized plan

Download our comprehensive Self-Care Toolkit to get started on your personalized self-care journey today, including the self-care assessment, your challenges and needs worksheet, and self-care plan template.

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: - I am looking for guests to come on the show and share their stories. If you have a self-care practice, tool or resource that has helped you on your healing journey, please fill out the application to apply.

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.

Shop My Products

• Grab my 90-day journal: https://amzn.to/4dJvALk
• My Mindfulness Journal - https://amzn.to/4dT2tp6
• My mindfulness Cards: ...

Send us a text

 This episode breaks down what spiritual self-care truly means beyond rligious connotations and explores how these practices create profound benefits in our lives.

Through real-world examples, we examine how spiritual practices create inner peace amid chaos, enhance purpose, build resilience during challenges, and deepen self-awareness. You'll meet Sarah, a stressed single mom reconnecting with her values; Maria, finding strength amid multiple life crises; and Elena, outwardly successful but inwardly disconnected – women whose stories might mirror aspects of your own experience.

The beauty of spiritual self-care lies in its accessibility. We explore practical, simple techniques you can incorporate immediately – from two-minute mindful breathing moments that ground you between tasks, to nature walks that restore perspective, to gratitude practices that shift your focus to what truly matters. These aren't lofty, time-consuming rituals but practical tools that fit into real life.

Whether you're feeling overwhelmed, disconnected from your authentic self, or simply curious about adding a spiritual dimension to your self-care practice, this episode provides a roadmap for getting started. Next week, we'll build on this foundation by helping you create a personalized self-care plan that integrates emotional, physical, and spiritual practices without becoming another overwhelming task on your to-do list. Subscribe now so you don't miss this valuable resource to support your healing journey.

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: - I am looking for guests to come on the show and share their stories. If you have a self-care practice, tool or resource that has helped you on your healing journey, please fill out the application to apply.

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.

Shop My Products

• Grab my 90-day journal: https://amzn.to/4dJvALk
• My Mindfulness Journal - https://amzn.to/4dT2tp6
• My mindfulness Cards: ...

Send us a text

Feeling constantly overwhelmed, irritable, or emotionally drained? You're not alone. For most women, emotional self-care feels like a luxury when it's actually essential for survival. In this illuminating episode, we unpack what emotional self-care truly means—and spoiler alert: it's not about bubble baths or temporary escapes.

As we explore the foundation of emotional health, you'll discover how even two minutes of conscious awareness can shift your entire emotional state and prevent burnout before it begins. We examine why setting boundaries isn't selfish but necessary, how physical movement can transform emotional distress, and why reaching out for support demonstrates courage rather than weakness.

Throughout our conversation, we break down five practical strategies that don't require hours of your time or expensive retreats—just moments of intentional presence with yourself. From journaling to mindful breathing, you'll learn accessible techniques to incorporate into even the busiest days. We also address the connection between physical and emotional health, exploring how they influence each other in ways that impact your overall wellbeing.

If you've been pushing through negative emotions, operating on autopilot, or believing you should be able to "handle it all" without support, this episode offers a permission slip to prioritize your emotional needs without guilt. Remember: you can't sustainably care for others unless you first care for yourself. Ready to transform your relationship with your emotions? This conversation is your starting point.

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: - I am looking for guests to come on the show and share their stories. If you have a self-care practice, tool or resource that has helped you on your healing journey, please fill out the application to apply.

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.

Shop My Products

• Grab my 90-day journal: https://amzn.to/4dJvALk
• My Mindfulness Journal - https://amzn.to/4dT2tp6
• My mindfulness Cards: ...