Ever wondered why stress seems hardwired into our daily experience? Stanford professor and pediatric intensive care physician Dr. Greg Hammer returns to The Stress Nanny podcast to unpack this question and share his revolutionary GAIN method for stress reduction.

Dr. Hammer explains that our brains evolved with a negativity bias that once served our ancestors well but now interferes with our happiness. This tendency to remember negative experiences and overthink both past and future creates physiological stress responses—elevated adrenaline and cortisol, increased heart rate and blood pressure—that cascade into sleep disturbances, fatigue, poor dietary choices, and a self-perpetuating cycle of stress.

For today's children, especially teenagers, the burden is particularly severe. They're navigating unprecedented challenges—social media pressures, climate anxiety, school shooting concerns—while still developing the resilience skills needed to cope. As Dr. Hammer poignantly observes, they're "drinking from a fire hose" of stressors without the years of coping mechanisms adults have developed.

The GAIN method offers a practical framework accessible to both adults and children. This acronym—standing for Gratitude, Acceptance, Intention, and Non-judgment—can be practiced in just three minutes each morning through a combination of mindful breathing and sequential focus on each element. The practice activates the parasympathetic nervous system while rewiring neural pathways through neuroplasticity, creating what Dr. Hammer calls "light bulb moments" throughout the day when we notice ourselves being ungrateful, resistant, or judgmental.

Perhaps most powerfully, Dr. Hammer emphasizes that teaching mindfulness to children works best through modeling rather than instruction. When parents practice mindfulness themselves—taking those deep breaths during stressful moments or expressing gratitude regularly—children absorb these behaviors naturally. As he reminds us, "They are watching closely; they don't miss a thing."

Ready to transform your family's stress response with just three minutes each morning? Listen now to discover how the GAIN method can help you and your children build resilience, happiness, and emotional regulation skills that last a lifetime. Learn more about Dr. Hammer's work visit www. greghammermd.com

Lindsay Miller is a distinguished kids mindfulness coach, mindfulness educator and host of The Stress Nanny Podcast. She is known for her suitcase tricks and playful laugh. When she's not cheering on her daughter or rollerblading on local trails with her husband, you can find her using her 20+ years of child development study and mindfulness certification to dream up new ways to get kids excited about deep breathing. Having been featured on numerous podcasts, platforms and publications, Lindsay’s words of wisdom are high impact and leave a lasting impression wherever she goes.

To sign up for Lindsay's "Calm & Collected" Newsletter click here.

To review the podcast click here.

Ever wonder why you keep finding yourself in the same toxic relationships despite your best efforts to choose better partners or friends? The answer might surprise you.

Revolutionary recovery expert TJ Woodward joins Lindsay Miller to reveal why addressing toxic relationships requires an inside-out approach rather than simply removing "toxic people" from your life. With profound compassion and clarity, TJ explains how our earliest experiences form core false beliefs that unconsciously drive our relationship choices well into adulthood.

"We must heal the toxicity within first before we start working on our relationships," TJ shares, offering a refreshing perspective that empowers rather than blames. When we recognize that we're not broken—just carrying false beliefs about our worthiness—we can begin the transformative journey of reconnecting with our essential wholeness.

Through personal stories and practical wisdom, TJ illuminates how seemingly unrelated childhood experiences become templates for adult relationships. From feeling abandoned in his crib as a toddler to desperately seeking love as an adult while simultaneously choosing unavailable partners, he demonstrates how these patterns operate below our conscious awareness.

The conversation moves beyond superficial advice about "cutting toxic people out" to explore how we can gently re-parent ourselves, heal generational trauma, and shift from victim consciousness to creator consciousness. As TJ beautifully articulates, "When we start to cultivate a relationship with our wholeness, we start to see that everywhere."

Whether you're struggling with difficult relationships, wondering why certain patterns keep repeating in your life, or simply seeking a deeper understanding of human connection, this episode offers transformative insights that will forever change how you view yourself and your relationships.

To learn more about TJ or to order his books visit his website TJWoodward.com

Lindsay Miller is a distinguished kids mindfulness coach, mindfulness educator and host of The Stress Nanny Podcast. She is known for her suitcase tricks and playful laugh. When she's not cheering on her daughter or rollerblading on local trails with her husband, you can find her using her 20+ years of child development study and mindfulness certification to dream up new ways to get kids excited about deep breathing. Having been featured on numerous podcasts, platforms and publications, Lindsay’s words of wisdom are high impact and leave a lasting impression wherever she goes.

To sign up for Lindsay's "Calm & Collected" Newsletter click here.

To review the podcast click here.

We're often told to prioritize self-care, but what if simply meeting basic needs isn't enough? What if we deserve not just sustainability, but actual joy and pleasure in our daily lives? In this soul-nourishing conversation, intuitive guide Julie Hilson shares wisdom from her book "Life of Love: A Joyful Guide to Self and Sensuality" that will transform how you approach wellbeing.

Julie introduces the powerful concept of creating a "container for wellbeing" rather than waiting until we're depleted to address our needs. She suggests developing a personal checklist of activities that bring us joy and ground us – whether it's music, connecting with nature, or calling a friend – so we have resources ready when life gets challenging. As she beautifully puts it, "It's not reaching the bottom of your barrel and figuring out how to climb out. It's keeping your level at sustainability."

For parents especially, this conversation offers liberation from the cycle of endless giving without replenishment. While acknowledging that parenting has seasons requiring immense sacrifice, Julie reminds us that sustainable parenting requires boundaries and self-care. The most striking revelation? When we invest in our own joy and pleasure, we multiply what we can offer others. "Asking for help" becomes not a sign of weakness but a recognition of our humanity and needs.

Perhaps most transformative is Julie's perspective on stress itself. Rather than viewing it as an enemy, she suggests "making friends with stress" and using it constructively. By examining what triggers our stress responses, we can identify deeper patterns needing healing. Stress becomes not a burden but a messenger guiding us toward greater self-awareness. Julie also shares practical energy management techniques – from visualizing protective light to "shaking off" negativity – that help us navigate difficult moments with grace.

Ready to experience more magic and joy in your everyday life? Listen now, and discover how to find pleasure even amidst life's challenges. Connect with Julie at www.youneedapeptalk.com or find her book on Amazon.

Lindsay Miller is a distinguished kids mindfulness coach, mindfulness educator and host of The Stress Nanny Podcast. She is known for her suitcase tricks and playful laugh. When she's not cheering on her daughter or rollerblading on local trails with her husband, you can find her using her 20+ years of child development study and mindfulness certification to dream up new ways to get kids excited about deep breathing. Having been featured on numerous podcasts, platforms and publications, Lindsay’s words of wisdom are high impact and leave a lasting impression wherever she goes.

To sign up for Lindsay's "Calm & Collected" Newsletter click here.

To review the podcast click here.

Kelly Hale, a 25-year veteran occupational therapist and nervous system regulation specialist, shares powerful yet simple movement techniques to help families shift from survival mode to a state of regulated calm. Through her Gutsy Brain Movement methodology, she combines developmental movements, nervous system regulation, and gut health practices to help people reconnect with their bodies and tap into their natural resilience.

• Finding calm through movement when traditional meditation fails
• Creating a personal regulation practice in just 3 minutes per day
• Using the "walking the midline" technique to quickly ground yourself
• Practicing "balance buttons" to manage multiple roles with more ease
• Learning the powerful fear paralysis tapping sequence for anxiety
• Understanding how the vagus nerve connects brain function to gut health
• Implementing the MORO reflex exercise for better breathing and reduced stress
• Using co-regulation to help calm children by regulating yourself first
• Adapting nervous system techniques for teenagers and grandchildren
• Integrating regulation practices before other movement activities

Access Kelly's free "Inner Peace" resource with three short videos for nervous system relief at www.inspiredwell.com/innerpeace. Find Kelly on Instagram @inspired2wellness or in her Facebook community "Nervous System Regulation with Kelly."

Lindsay Miller is a distinguished kids mindfulness coach, mindfulness educator and host of The Stress Nanny Podcast. She is known for her suitcase tricks and playful laugh. When she's not cheering on her daughter or rollerblading on local trails with her husband, you can find her using her 20+ years of child development study and mindfulness certification to dream up new ways to get kids excited about deep breathing. Having been featured on numerous podcasts, platforms and publications, Lindsay’s words of wisdom are high impact and leave a lasting impression wherever she goes.

To sign up for Lindsay's "Calm & Collected" Newsletter click here.

To review the podcast click here.

Motivation naturally ebbs and flows throughout our lives - especially during the school year. What if you could harness those high-motivation moments to make the inevitable low-energy times easier? That's exactly what mindful motivation allows us to do.

This final episode in our summer skills series explores four practical strategies to leverage your back-to-school energy surge for long-term success. When we recognize the natural cycle of motivation, we can practice a profound form of self-compassion: letting our present motivated self take concrete actions that will support our future less-motivated self.

First, I share how spending just 30-60 minutes getting a high-level view of your calendar can transform your experience of the next several months. Next, we explore how creating space for children to express their school-related worries now prevents emotional buildup later. The third strategy involves helping kids envision their potential and growth, shifting from past struggles to future possibilities. Finally, we look at how being intentional about school preparations can build intrinsic motivation and autonomy.

These mindfulness techniques aren't about pushing yourself beyond capacity - if you're feeling depleted right now, simply tuck these ideas away for when your motivation naturally rises again. The beauty of mindfulness isn't just being present in the moment; it's also using present awareness to care for your future self.

Ready to bring more mindfulness to your family's back-to-school transition? Listen now for practical tips you can implement right away, whether you're riding a wave of motivation or simply surviving summer.

For our Summer Skills Series Episodes, click on the topic you're interested in below:

Can a Redo help during reactive moments? Yes!

Master the Art of Active Listening

What if discouragement is just a feeling, not an identity? The power of a reframe.

For a calendar that covers the holidays at a glance, click here.

To learn more about mindfulness coaching click here.

Lindsay Miller is a distinguished kids mindfulness coach, mindfulness educator and host of The Stress Nanny Podcast. She is known for her suitcase tricks and playful laugh. When she's not cheering on her daughter or rollerblading on local trails with her husband, you can find her using her 20+ years of child development study and mindfulness certification to dream up new ways to get kids excited about deep breathing. Having been featured on numerous podcasts, platforms and publications, Lindsay’s words of wisdom are high impact and leave a lasting impression wherever she goes.

To sign up for Lindsay's "Calm & Collected" Newsletter click here.

To review the podcast click here.

Have you ever cringed when your child declared "I'm the worst!" during a challenging homework session? That moment of self-defeating language offers a powerful opportunity for transformation—if you know how to respond.

The latest episode of the Summer Skills Series tackles reframing, a deceptively simple tool with profound impacts on how children view themselves during difficult moments. This technique separates feelings from identity, turning global, hopeless statements like "I'm never going to figure this out" into manageable, temporary experiences. When consistently applied, reframing helps children develop resilience and a growth mindset that serves them far beyond academic challenges.

What makes this approach so effective is how it acknowledges emotions while creating pathways forward. Rather than dismissing feelings or rushing to fix problems, effective reframing validates the struggle while maintaining agency. "You're feeling discouraged right now" communicates a fundamental truth: people feel feelings, but they are not those feelings. This distinction allows children to work through emotions rather than becoming stuck in them.

The episode breaks down exactly how to implement this technique, from managing your own triggered responses to using active listening as your foundation. You'll learn specific language patterns that help children navigate discouragement, concrete examples of effective reframes, and strategies for staying present during challenging interactions. Whether your child struggles with homework frustration, social anxiety, or sports performance, these tools provide a consistent framework for supporting their emotional growth.

Ready to transform how your child navigates challenges? Listen now and discover how small shifts in language can create massive shifts in mindset. Share your own reframing successes in the comments—what strategies have worked in your family?

Lindsay Miller is a distinguished kids mindfulness coach, mindfulness educator and host of The Stress Nanny Podcast. She is known for her suitcase tricks and playful laugh. When she's not cheering on her daughter or rollerblading on local trails with her husband, you can find her using her 20+ years of child development study and mindfulness certification to dream up new ways to get kids excited about deep breathing. Having been featured on numerous podcasts, platforms and publications, Lindsay’s words of wisdom are high impact and leave a lasting impression wherever she goes.

To sign up for Lindsay's "Calm & Collected" Newsletter click here.

To review the podcast click here.

Ever noticed how family conflicts spiral when everyone's talking but nobody's listening? Welcome to the Summer Skills Series on the Stress Nanny Podcast, where today we're diving into the transformative power of active listening.

Most of us think we listen well, but during heated moments with our children, we're often just waiting for our turn to speak or formulating rebuttals rather than truly hearing what's being said. This episode uncovers the neuroscience behind why active listening is so much more than just a communication technique—it's a bridge that connects a child's emotional brain center (amygdala) with their logical problem-solving center (prefrontal cortex). When children feel genuinely heard through phrases like "What I'm hearing you say is..." or "If I understand correctly...", something magical happens: their defensive posture softens, and real problem-solving becomes possible.

The beauty of summer is that it gives us the perfect low-pressure environment to practice emotional intelligence skills before they're needed during the more structured school year. Learn practical phrases that demonstrate active listening, understand why sequencing events helps children integrate different brain regions, and discover how to model this skill so effectively that your children naturally begin using it themselves. This isn't about perfect parenting—it's about creating moments of connection that reduce stress and build resilience for the whole family. Ready to transform how your family communicates? This episode might just be the most valuable 10 minutes of your summer.

For the first Summer Skills Episode on Reacting vs. Responding click here.

Lindsay Miller is a distinguished kids mindfulness coach, mindfulness educator and host of The Stress Nanny Podcast. She is known for her suitcase tricks and playful laugh. When she's not cheering on her daughter or rollerblading on local trails with her husband, you can find her using her 20+ years of child development study and mindfulness certification to dream up new ways to get kids excited about deep breathing. Having been featured on numerous podcasts, platforms and publications, Lindsay’s words of wisdom are high impact and leave a lasting impression wherever she goes.

To sign up for Lindsay's "Calm & Collected" Newsletter click here.

To review the podcast click here.

Ever find yourself instantly regretting how you responded to your kids? Discover a simple yet effective tool to transform those reactive moments into opportunities for connection and understanding.

Chapter Summary:

00:20 Welcome to the Stress Nanny Podcast
01:03 The Importance of Emotional Intelligence
01:40 Understanding Response vs. Reaction
03:37 The Re-do Tool
05:00 Illustrating Emotional Intelligence
06:40 Implementing the Redo in Daily Life

Featured Quotes:

• “Our response is on purpose, whereas our reaction is something that’s just kind of off the cuff.” - Lindsay Miller
• “Reaction makes a situation worse instead of better, whereas responses can diffuse a moment much more easily and create a sense of connection.” - Lindsay Miller

Behind the Story:

Lindsay shares a personal anecdote about using the “Re-do” tool with her daughter during her younger years. She explains how this method helped her cultivate patience and model intentional responses, turning potentially frustrating interactions into valuable teaching moments.

Additional Resources:

• A Mindfulness Tool for All Ages
• Expert Tips for Helping Kids Calm Down When They Feel Anxious

Lindsay Miller is a distinguished kids mindfulness coach, mindfulness educator and host of The Stress Nanny Podcast. She is known for her suitcase tricks and playful laugh. When she's not cheering on her daughter or rollerblading on local trails with her husband, you can find her using her 20+ years of child development study and mindfulness certification to dream up new ways to get kids excited about deep breathing. Having been featured on numerous podcasts, platforms and publications, Lindsay’s words of wisdom are high impact and leave a lasting impression wherever she goes.

To sign up for Lindsay's "Calm & Collected" Newsletter click here.

To review the podcast click here.

Show Notes: Stress Nanny Podcast

Episode Theme: Embracing Mindfulness and Self-Compassion

• Host Update: Lindsay Miller shares more about the spacing of podcast episodes to prioritize client work and personal balance, with plans to release new content, including interviews and an online audio course.
• Guest Feature: Julie Potiker, author of “Snap from Chaos to Calm,” discusses the SNAP system for stress management. The system uses mindfulness techniques: Soothing Touch, Name the Emotion, Actual Needs, and Praise.
• Mindfulness Journey: The episode explores Julie's journey into mindfulness, starting with challenges in parenting and stress-related cognitive issues. 
• Mindfulness Techniques: Introduction of the RAIN acronym—Recognize, Allow, Investigate, and Nourish—as a method to improve well-being through self-compassion.
• Children’s Mindfulness: Julie recently led a mindful self-compassion workshop for a Girl Scout troop, using creative tools like polished stones and wristbands. Emphasis on teaching children mindfulness and emotional regulation while respecting their autonomy. Discussion on nurturing positive traits, shifting from self-criticism to self-compassion, and the motivational power of compassionate inner dialogue.
• Parental Guidance: Encouragement for parents to understand self-compassion to better guide their children. Exploration of different approaches to introduce mindfulness and self-love, catering to various personalities.

This episode is rich with insights into mindfulness and self-compassion, offering practical strategies for managing stress and nurturing personal growth for both adults and children.

Resources mentioned in the episode:

Happier Human Benefits of Gratitude

It's OK: Being Kind to Yourself with Things Feel Hard

Julie's Website - MindfulMethodsForLife.com

CompassionIt Bracelets

Lindsay Miller is a distinguished kids mindfulness coach, mindfulness educator and host of The Stress Nanny Podcast. She is known for her suitcase tricks and playful laugh. When she's not cheering on her daughter or rollerblading on local trails with her husband, you can find her using her 20+ years of child development study and mindfulness certification to dream up new ways to get kids excited about deep breathing. Having been featured on numerous podcasts, platforms and publications, Lindsay’s words of wisdom are high impact and leave a lasting impression wherever she goes.

To sign up for Lindsay's "Calm & Collected" Newsletter click here.

To review the podcast click here.

Main Theme:
The episode delves into the concept of emotional DNA, as presented in Judy’s book “The Power of Your DNA,” which is part of the Genealogy 3.0 framework. This approach examines how inherited emotional patterns from significant family events impact individual behavior and emotional health.

Key Discussion Points:

1. Emotional DNA and Its Influence:
   • Definition and significance of emotional DNA as inherited patterns of thoughts, feelings, and actions.
   • How understanding these patterns can transform unhelpful behaviors into healthier ones.
2. Historical Impact on Present Emotions:
   • The role of unresolved family issues, such as those stemming from events like World Wars, in shaping current emotional experiences.
   • Importance of addressing these historical emotions for personal and familial healing.
   • Exploration of inherited beliefs about money and adopting a positive financial mindset.
3. Emotions as Teachers:
   • Contrast between negative self-talk and positive affirmations to encourage empowerment.
4. Constellation Technique:
   • Use of the constellation method to visualize and explore familial emotional dynamics, using insights gained to recognize opportunities for growth.
5. Processing Emotions Thoughtfully:
   • Encouragement to process emotions thoughtfully to foster understanding.
   • Avoiding uncontrollable emotional expressions.
6. Child Development and Emotional Management:
   • Importance of teaching children to manage emotions.
   • Impact of unresolved parental issues on children’s emotional development and the call for parental self-reflection.
7. Tools for Empathetic Children:
   • Introduction of tools like the “Empathy Flashlight” to help empathetic children manage their sensitivity effectively.

Conclusion:
The episode underscores the importance of mindful engagement with emotions to promote healing and positive relationship dynamics within families. By exploring emotional DNA and utilizing practical techniques, individuals can foster greater emotional awareness and agency.

Judy Wilkins-Smith is a highly regarded executive coach, Family Patterns, Systemic Work, and Constellations expert, transformational speaker, and author who is passionate about individual growth, visionary leadership, and positive, accelerated, global change. The Founder of System Dynamics for Individuals and Organizations, she has 20 years of expertise assisting high-performance individuals, Fortune 500 executives (Chevron, JP Morgan, Kellogg's, ExxonMobil), and legacy families to end limiting cycles and create lasting breakthroughs and transitions into peak performance. She is a regular guest on television, radio, and podcasts and is the author of the bestseller Decoding Your Emotional Blueprint: A Powerful Guide to Transformation Through Disentangling Multigenerational Patterns (Sounds True), which has been translated into seven languages

Lindsay Miller is a distinguished kids mindfulness coach, mindfulness educator and host of The Stress Nanny Podcast. She is known for her suitcase tricks and playful laugh. When she's not cheering on her daughter or rollerblading on local trails with her husband, you can find her using her 20+ years of child development study and mindfulness certification to dream up new ways to get kids excited about deep breathing. Having been featured on numerous podcasts, platforms and publications, Lindsay’s words of wisdom are high impact and leave a lasting impression wherever she goes.

To sign up for Lindsay's "Calm & Collected" Newsletter click here.

To review the podcast click here.