You know that moment in the middle of the night, when everything feels worse and the same thoughts keep spinning around and around in your head. This episode speaks straight into that space. I’m talking about self-compassion. Not the fluffy kind, but the kind that actually helps when guilt, shame, or regret feel stuck to you.

I explore how shame keeps pain trapped, especially for parents who are struggling with distance or estrangement with their child. How the story you tell yourself can subtly shape every message, every silence, every reaction, and why beating yourself up doesn’t help you heal or show up more clearly.

We talk about the difference between feeling pain and drowning in it, why slipping back into old patterns doesn’t mean you’ve failed, and how growth is often messy, uneven, and very human.

I also guide you through a simple reflection you can use when that inner voice shows up - one that creates a little more space, a little more kindness, and a way forward that doesn’t rely on punishment.

Your hand hovers over your phone, as you're about to send another message to your child. You tell yourself it's just checking in, but underneath there's a question you don't want to ask: what if this pushes them further away?

This episode is about the difference between parenting from peace and parenting from fear.

When you don't hear from your adult child often, every message feels like it might be your last chance to keep the connection. But while the underlying fear might sound like care to you, your child can feel the truth behind it.

You'll hear Mark's story about sending daily messages to his daughter, thinking he was being present, until he noticed his hands were shaking every time he pressed send. 

We explore how fear lives in your body first, how your child picks up on that pressure even through a text, and why parenting from peace means staying connected to yourself before you reach out. If you've ever wondered whether you're connecting or just trying to ease your own panic, this episode is for you.

You've drafted the message. Your fingers hover over send. Part of you thinks this is your only chance. Another part knows it might make things worse. This episode is about knowing when to speak, and when not to. 

When you don't hear from your adult child that often, the pressure builds to say everything at once. But some moments just don't have room for what you need to say. We explore: 

You'll hear Karen's story about waiting three months for the right moment, and why that patience created the opening her daughter needed to actually listen. 

If this episode helped, feel free to share it with someone who might need it.

You know that moment when you feel your whole body tighten and you're suddenly in an argument you never meant to start?

Your chest goes tight. The heat rises. And you're matching someone else's volume even though it doesn't feel like you.

This episode is about choosing a different way.

I talk about why being the loudest person in the room isn't the same as being powerful. Why honesty lands hardest when it comes from a grounded place. And why calm isn't weakness, it’s the thing that finally shifts the conversation.

You'll hear the story of a client who always thought she had to win the shouting match. Until the day she paused, breathed, and said, "I'm not doing this anymore." The whole argument collapsed. Not because she backed down, but because her being calm took the fuel away.

If you're tired of reacting in ways that don't match who you really are, this one's for you.

When your emotions are running high, it’s easy to fall into old reactions without even noticing. In this episode, I talk about the simple act of pausing when things feel overwhelming. The pause isn’t about ignoring what’s happening or pretending everything’s fine. It’s a moment of courage that lets you slow down just enough to see what you actually need.

You’ll hear why pausing helps you move from reacting to responding, and how that tiny shift can change the outcome of a conversation, a message you’re about to send, or even the story you tell yourself. I also share a real moment from my own life when pausing helped me realise I wasn’t actually angry at all, I just needed to be understood.

If you’ve been feeling stuck or unsure what to do next, this might be the step that brings you back to yourself.

Some days your mind seems determined to catalog everything that's wrong, while completely skipping over the tiny things that went right. It's exhausting. 

This episode explores gratitude - not the fluffy "think positive" kind, but the practical kind that helps calm your nervous system when life feels overwhelming. 

You'll discover how noticing small moments can shift your emotional responses, why your brain defaults to the negative (and how to gently interrupt that pattern), and the simple practice of finding just two or three things each day to anchor you. 

There's also a short guided practice you can do right now to start building steadiness from the inside. If you're carrying emotional strain and need something that actually works on the tough days, this one's for you.

Sometimes the habits that once kept you safe start getting in your way. In this episode, we explore what it feels like to outgrow your old coping mechanisms and why that shift can feel strangely emotional. You’ll hear how those familiar patterns were never “wrong” - they were just the best tools you had at the time. And now, you’re ready for something different.

I talk about that quiet moment when you realise you don’t need a certain behaviour anymore, the tug of loyalty you might feel toward your younger self, and how to gently update your emotional toolkit without throwing away the person you used to be. I’ll share a personal story about the childhood strategy that helped me survive but later held me back in my adult life, and how noticing that opened the door to real change.

And there’s also a simple exercise to help you check in with your body, honour the old pattern, and choose a more aligned next step.

If you found this episode helpful, feel free to share it with someone who could use a moment of peace.

Sometimes we stay loyal to people, roles, or routines long after they’ve stopped being right for us. We call it commitment or gratitude, but often, it’s fear of change.

In this episode, we use the story of “The Courage To Leave What You Loved” to explore what happens when loyalty turns into self-abandonment.

You’ll learn how to notice the subtle (and not so subtle) signs that something no longer fits, why leaving doesn’t mean betrayal, and how to let go with honesty and respect.

It’s about realising that you can love where you’ve been and STILL move forward, and that leaving is growth.

By the end of the episode, you’ll have a simple reflection practice to help you check which “rooms” in your life still feel like home, and which ones are asking you to move on.

In this episode, we talk about look at what happens when someone's bad mood suddenly feels like it’s your fault.

When someone snaps at you, your brain immediately starts searching. "What did I do wrong? What did I say?" 

Well, most of the time, their reaction has nothing to do with you.

Their bad mood usually started before they even saw you, you just happened to be standing there when it showed up. 

It's like an echo bouncing off the walls - you hear it, but you didn't create it.

This episode helps you figure out where your responsibility ends and theirs begins and I'll share a practical way to care about someone without making their feelings your responsibility.

You don't have to own every bad mood that comes your way.

In this episode, we explore what happens when the things we don't say start to weigh us down.

Imagine a backpack. Every time you don't say something important, you drop a rock into it. Maybe you didn't tell your friend their joke hurt your feelings. Maybe you didn't tell your partner you felt left out. Each unsaid thing is another rock.

At first, you barely notice. But after weeks or months or years, that backpack gets really heavy and being around that person starts to feel tiring.

This episode looks at why we stay quiet when something matters, what it costs us, and how to start taking those rocks out one at a time. I share my own story of carrying conversations that never happened, and what changed when I finally started being honest.

Staying silent might look peaceful on the outside, but it usually means you're carrying too much on the inside.