What is wrong with me? What did I do to deserve this? Why am I not good enough?

If you've asked yourself even one of those questions — in the middle of the night, in the car, in the bathroom with the door locked — you already know what this episode is about.

Underneath all of it, there is one belief running the whole show: if people knew who I truly was, they would reject me.

That's shame. And in this episode, Alyssa is going all the way in.

She covers shame and guilt together — because most of us use those words interchangeably when they are two completely different experiences. Guilt is about what you did. Shame is about who you are. And by the end of this episode, Alyssa wants that distinction to be permanent for you.

She also shares her own story — not one big moment, but the way shame built quietly over years. A boyfriend who cheated in high school and the question she asked wasn't "what's wrong with him?" It was "what's wrong with me?" The Christian groups in college where her real struggles were too much to say out loud. Getting pregnant, feeling like a complete failure, hiding how bad things actually were because she thought she deserved to lay in the bed she'd made. The years of proving, perfecting, and performing — trying to outrun a belief that was never going to be outrun that way.

In this episode:

• Why guilt and shame are not the same — and why the difference matters more than you think
• How shame is actually a protective emotion rooted in our need to belong — and when it stops protecting and starts running you
• Why you cannot perform your way out of a belief that lives underneath the performance
• How shame thrives in secrecy — and what happens the moment it gets spoken to even one safe person
• The impossible, contradictory shoulds women are handed and why you were always going to "fail" at holding all of them
• What guilt overdrive looks like — and why it never lets you off the hook even after you've made amends
• What shame and guilt actually feel like in your body — and why they land completely differently

The takeaway: So much of the shame you've been carrying was never built on your own values. It was built on shoulds you inherited — from family, community, culture — that you never got to question. This week, instead of asking what is wrong with me, ask: are the rules I'm living by actually mine? Did I choose them? You cannot feel like a failure by your own standard if you never got to set the standard.

Chapters

00:02 The one belief underneath every shame spiral

02:09 Guilt vs. shame: the distinction that changes everything

03:10 How shame builds quietly over years

05:43 The question Alyssa asked herself when her boyfriend cheated

11:09 Borrowing values instead of building your own

16:19 Getting pregnant — and shame hitting like a freight train

20:49 Proving, perfecting, performing — and why it never works

22:47 Shame cannot survive being seen

28:12 The impossible, contradictory shoulds women carry

32:11 Guilt overdrive — the apologizing that never resolves

33:55 What guilt vs. shame feels like in your body

43:15 Is there a healthy version of shame?

46:52 The shoulds you inherited were never yours to carry

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For a long time, Alyssa thought anger was what was keeping her stuck.

She prayed for patience. She tried to communicate better. She pushed it down, shoved it under, told herself she was overreacting. She convinced herself that forgiveness and letting go were the things that were going to set her free.

They weren't. Her anger was.

In this episode, Alyssa goes all the way into anger and resentment — two emotions that are almost always connected, almost always misunderstood, and almost always the ones women are most conditioned to apologize for. She shares the specific moment in 2017 that finally let her anger loose — what she heard on a FaceTime call while folding laundry, working three jobs, receiving no child support — and what happened when she stopped trying to contain it and let it guide her for the first time.

This is not an episode about managing your anger. It's about finally understanding what she's been trying to tell you.

In this episode:

• The difference between anger and resentment — and why one is a moment and the other is a decade of moments with nowhere to go
• Why anger isn't the villain — it's a protector that's been ignored for so long she had to start screaming
• Alyssa's story: the FaceTime call, the Disney princess mug in the kitchen sink, and the moment her anger finally stopped being pushed down
• Why forgiveness isn't always the answer — and how giving herself permission to not forgive is what actually set her free
• The volcano analogy — why eruptions aren't an anger problem, they're what happens when emotions have no safe outlet for years
• Primary vs. secondary anger — sometimes anger is the whole message, and sometimes it's protecting something more vulnerable underneath
• How anger was modeled in your childhood and why that's still shaping how you deal with it today
• What to do with anger in your body — because it's one of the most physically felt emotions we have and it needs somewhere to go

The takeaway: When did you last feel angry, frustrated, or irritable? Don't judge it. Just get curious. What triggered it — a boundary crossed, something unfair, feeling dismissed or mistreated? Did you push it down and tell yourself you were being dramatic? Or did it eventually come out sideways? Finish this sentence this week: my anger makes sense because ___. Fill it in. Give her the validation she's been waiting for.

Chapters

00:01 Why anger was the emotion most of you said you struggle with most

01:40 Alyssa's relationship with anger — and why she thought it was keeping her stuck

04:40 What anger actually is — and why we're taught to minimize, apologize for, and get over it

06:30 The distinction between anger and resentment

08:36 Alyssa's story: praying for patience while resentment quietly built

10:44 Shoving it down — until the Disney princess mug didn't survive

13:18 The beach ball and anger: you can only hold it under for so long

16:14 The FaceTime call in 2017 that changed everything

23:48 The moment anger guided her back to herself — for the first time

25:34 Why not forgiving was what actually set her free

28:44 Anger isn't random — it always has a trigger and a reason

30:46 DBT emotion regulation and what anger is actually trying to do

35:07 The physical experience of anger in the body

37:01 How anger was modeled in childhood — and how that's still running the show

39:27 The fear of becoming the person whose anger scared you

41:50 Resentment — where suppressed anger goes to live

46:22 Anger as protector, not villain

48:00 The volcano analogy

49:25 Primary anger vs. secondary anger

52:12 How to start having a healthier relationship with anger

56:11 How to discharge anger physically — movement, sound, shaking, venting

58:42 What to do if opening up feels like Pandora's box

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You know what you do. You know why you do it. You can name the pattern, explain the behavior, trace it all the way back to where it started.

And you're still stuck.

That's not a failure. That's not a sign you haven't done enough work. That's the difference between understanding your emotions and actually processing them. And most of us were never taught that those are two completely different things.

In this episode, Alyssa introduces the somatics of emotions — where feelings actually live when you push them down, what happens in your body when your head is convinced it's handled, and why knowing more will never be the thing that finally gets you unstuck.

She opens with the beach ball analogy. You know the one — both hands pushing it underwater, holding it down, until your grip slips and it bonks you right in the face. That's what happens when we suppress instead of process. And that's exactly why so many women decide it's safer to feel nothing at all.

Alyssa also shares her own experience of spending years as a therapist understanding trauma, naming patterns, helping clients move through their pain — while quietly intellectualizing her own. Knowing everything. Feeling safe in the knowing. And not realizing that understanding had become the workaround.

In this episode:

• The beach ball analogy — and why suppressing your feelings guarantees they'll come back harder
• Why understanding your emotions and processing your emotions are not the same thing
• The difference between marinating in a feeling and actually sitting with it
• You are the sky. Your emotions are the weather. What that actually means in practice.
• Why coping skills can keep you stuck in your head instead of moving through what's in your body
• What Alyssa's own therapy session last week looked like — and why she and her therapist ended up swaying together on a telehealth call
• Why the first step to processing isn't feeling everything at once — it's feeling just enough at a level your body can actually hold

The takeaway: Next time you start to feel overwhelmed, try the sky and weather visualization. You are the sky. Whatever is happening — the anxiety, the grief, the tension in your chest — that's the weather. It's passing through you. It's not you. Can you separate yourself from it just a little? Can you notice it without becoming it? That small shift — that's where processing actually begins.

Chapters

00:01 Why understanding your emotions isn't enough

00:50 The beach ball analogy — what happens when you push feelings down

02:58 Where do your feelings actually go when you suppress them?

04:32 Alyssa's story: years of understanding trauma without realizing she wasn't feeling it

09:04 How knowing became the safe workaround — and why it keeps you stuck

15:30 Understanding lives in your head. Healing lives in your body.

18:00 The "hurry up and heal" feeling — and why it makes complete sense

20:44 The difference between marinating in a feeling and sitting with it

22:17 You are the sky. Your emotions are the weather.

25:31 What it actually means to process an emotion instead of suppress it

26:39 What Alyssa's telehealth therapy session looked like last week

28:29 The tension in your chest, the lump in your throat — you can't think your way out of those

30:12 The takeaway: knowing isn't the same as processing

31:25 The sky and weather visualization in practice

36:08 Who Her Steady Circle is for and what happens inside

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In 2020, Alyssa was hiking down a trail in Glacier National Park when another hiker mentioned someone had spotted a bear nearby.

They never saw the bear. But for the rest of that hike, every rustle in the trees, every sound from the brush — her body responded like it was already there. Heart racing. Senses on high alert. Running through exactly what she'd do if it showed up.

That's anxiety. Not a character flaw. Not catastrophizing. Not being dramatic. Your nervous system running a safety protocol for a threat that hasn't happened yet — because it has happened before. And your body learned that being prepared hurt less than being caught off guard.

In this episode, Alyssa goes into anxiety from the inside out. Not the version about challenging your thoughts or stopping worst-case scenarios. The real version — where it actually lives, what it's actually doing, and why telling yourself to just relax is probably the least helpful thing anyone has ever said to you.

In this episode:

• Why your nervous system can't tell the difference between a real threat and a perceived one — and why that's not a flaw, it's the whole point
• How chaos and unpredictability in the past train your body to scan for danger everywhere — even in the lighting of a room
• Why over-planning, over-controlling, and researching everything until 2am isn't a bad habit — it's a nervous system trying to keep you safe
• The anxiety that doesn't look like anxiety: re-reading texts five times before sending, backup plans for your backup plans, a life that looks fine but a body that never fully exhales
• What stress hormones actually do to every major organ in your body when anxiety runs chronically
• Alyssa's personal stories — an unpredictable marriage where the rug got pulled out repeatedly, and going through IVF and the specific kind of anxiety that comes with tracking everything and still controlling nothing
• The one question to stop asking — and the one to replace it with

The takeaway: Next time anxiety shows up, stop asking "what more do I need to know to feel in control?" and start asking "what does my body need right now in order to feel safe?" Those are completely different questions. One sends you further into research and preparation that will never feel like enough. The other brings you back into your body, into this moment, into what is actually true right now. Try it once this week — and notice what comes up.

Chapters

00:01 The bear on the trail — and what it has to do with anxiety

03:44 What anxiety actually is (and why your body is not broken for having it)

06:01 Alyssa's story: an unpredictable marriage and a body that stopped waiting to be surprised

08:53 Real threat vs. perceived threat — and why your nervous system doesn't know the difference

10:32 What's actually happening in your brain when anxiety fires

13:42 How anxiety shows up in ways you don't recognize as anxiety

15:32 Over-controlling and over-preparing — and why our culture rewards it

16:54 When hypervigilance is also genuinely useful — and where it still gets you stuck

18:17 IVF, infertility, and the anxiety of tracking everything while controlling nothing

21:45 Control feels safe. Letting go feels more dangerous than the exhaustion of holding on.

24:04 What chronic anxiety does to your body physically

27:18 Your brain running worst-case scenarios like a movie — and why it can't stop

31:47 There is no such thing as enough certainty

32:10 The shift: stop asking what you need to know, start asking what your body needs right now

35:10 The zebra analogy — what it looks like to only respond to what's actually real

37:06 Why this is almost impossible to do alone

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How are you feeling right now?

Not the reflex answer. Not "good" or "fine" or "just really overwhelmed." If you had to put something more specific than that — what would you actually say?

For most of us, the answer is: I don't know. Not because we aren't feeling anything. But because somewhere between being a toddler who cried in Target without apologizing for it and being the woman who holds it all together in every room — we got taught to sort our feelings into three categories. Good. Fine. Bad. And we stopped looking any deeper than that.

This season, that changes.

Season two of the Strong But Struggling Podcast is going emotion by emotion. Not to make you feel more, but to finally give you the words for what is already there. Because the feelings you've been muting, minimizing, and converting into productivity or over-apologizing or deep cleaning your entire house — they didn't go anywhere. Your body has been storing them and getting louder in a language you don't recognize as feelings anymore.

That's what this season is about. Learning to listen.

Alyssa opens with her own story — the toxic Christian Bible study where she learned her real struggles were too much to say out loud, the marriage where her completely appropriate reactions were called crazy, the years of holding space for her clients' emotions every single day while completely ignoring her own — and what it actually cost her.

In this episode:

• Why your body's alarm system keeps getting louder — and why it's not random
• How you learned to grade your feelings as good or bad instead of asking what they're actually trying to tell you
• The thing no one ever told you: there is no such thing as a bad feeling
• What anger, jealousy, numbness, grief, and rage are actually trying to communicate — and why they're not the enemy
• Why you can understand your patterns perfectly and still have no idea what you're feeling in your body
• What secondary emotions are and why you rarely feel just one thing at a time
• The practice for this week — and how to get Alyssa's emotion pinwheel sent directly to you

The takeaway: This week, just start collecting words. When someone asks how you are — or when you catch yourself reaching for "fine" — try to say something different. A body sensation counts. "Heavy" counts. "Like I want to crawl into a hole" absolutely counts. You don't have to know what to do with it yet. You're just learning to name it. That's where this all starts.

Chapters

00:01 How are you actually feeling? The question most of us can't answer

01:29 What season two is about and why emotions come first

04:07 The moment someone asked how you were doing and you said "fine"

06:42 What happens in your body every time you mute a feeling

08:33 When the alarm gets louder — chronic pain, insomnia, snapping, spiraling

10:26 Alyssa's story: the Bible study, the marriage, and learning that her emotions were too much

17:58 Leaving and going into go-go-go mode — holding space for everyone else while ignoring herself

20:14 How we learned to sort feelings into good and bad — starting in childhood

24:44 There is no such thing as a bad feeling

26:28 Secondary emotions — feeling an emotion about your emotion

28:17 The whole season in one sentence

29:36 What emotions have you been calling bad that were just uncomfortable?

34:15 This season is not about feeling more — it's about finally getting the words

37:18 Your practice for the week

38:59 How to get the emotion pinwheel

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Ten episodes in.

And before we go any further — thank you. For getting in the car with me. For doing the dishes with me. For showing up week after week, even when the topics hit places you weren't totally ready to look at.

That means something.

This episode is a little different. Alyssa is closing out season one with the seven truths that have made the biggest difference in her own life — not the things she learned from a book, but the things she had to live through before they actually landed. The ones she wishes someone had handed her back when she was in grad school, pregnant, in an abusive marriage, holding it all together on the outside while quietly unraveling inside.

If you've been doing the right things and still feel stuck, this episode is the one to save.

In this episode:

• Why survival mode doesn't always look like chaos — sometimes it looks like the most competent, put-together woman in the room
• Why discipline, planning, and willpower will never fix what is actually a nervous system problem
• What distress tolerance actually means (hint: it is not getting better at handling more)
• Why you don't have to forgive people who did unforgivable things in order to move on — and what happened when Alyssa finally stopped trying to
• The real reason you can't stop even when you're running on empty — and why that vacation didn't fix it
• The difference between rest you choose and rest your body takes from you because you never gave it a chance
• Why healing alone is why you keep starting over — and what co-regulation actually looks like in practice

The takeaway: One of these seven truths probably landed harder than the others. That's the one to sit with this week. You don't have to do anything with it yet. Just notice it. Let it be true for a second without immediately trying to fix it or think your way out of it. That noticing — that's already the work.

Chapters

00:10 Ten episodes in — thank you for being here

01:59 Why Alyssa made this podcast and what this season has been about

02:56 Her story: grad school, an abusive marriage, and trying to think her way through all of it

09:12 Truth #1: Survival mode doesn't always look like chaos — sometimes it looks like competence

13:28 Truth #2: Discipline won't fix what your body is protecting you from

17:49 Truth #3: Distress tolerance isn't learning to handle more — it's learning to come back to yourself

20:19 Truth #4: You don't have to forgive people who did unforgivable things

24:27 Truth #5: Most burnout isn't from doing too much — it's from never feeling safe enough to stop

26:33 Truth #6: The rest you're getting probably isn't real rest

29:17 Microdosing regulation — why small shifts matter more than big resets

31:07 Truth #7: Healing alone is why you keep starting over

35:24 The workshop moment — the woman who hadn't showered in five days and the room that understood

38:06 What's coming in season two

45:09 Her Steady Circle membership — what it is and how to join

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You hear yourself mid-sentence with your kid and stop. The tone, the wording, the way it came out — it doesn't sound like you. It sounds like someone else. Someone you grew up with.

You repair it. You apologize. You do the thing you never got. And it's real, and it matters.

But there's another voice. She doesn't care about the repair. She wants to know why you keep doing this, why you need so many repairs, why no matter how hard you try, you sound more like your mom than you want to admit.

That voice is the inner critic. And in this episode, Alyssa isn't going to teach you how to silence her, argue with her, or replace her with positive thoughts. She's going to show you something most people miss entirely: your inner critic has a job. She's not your enemy. She's a protector running someone else's script — and once you understand what she's actually protecting you from, your relationship with her changes completely.

Alyssa shares the story of meeting her now-husband at 28, after years of healing work, and introducing herself by listing every "bad" thing about her — nagging, controlling, a bitch — like a disclaimer. It wasn't until she'd been in a safe relationship long enough to notice those traits never actually showed up that she realized: she had been introducing herself using her ex's words. Her inner critic had absorbed someone else's cruelty so completely that it had started sounding like self-awareness.

In this episode:

• Where the inner critic actually comes from — and why it rarely traces back to just one source
• The difference between being regulated and being calm 100% of the time (it's not what you think)
• Why your inner critic gets louder, not quieter, every time you try to fight her
• Alyssa's story of giving her now-husband a "warning label" about herself before they even started dating
• Why getting yourself first feels safer than being caught off guard by someone else's criticism
• The real work: not silencing the critic, but asking her what she's afraid will happen if she stops

The takeaway: The next time that voice shows up, get curious instead of combative. Ask her: what are you protecting me from right now? What are you afraid will happen if you stop? Usually the answer is fear of rejection, fear of being "too much," fear of being caught off guard. You don't have to agree with her or fight her. You just have to hear her — that's how she finally gets to rest.

Chapters

00:00 The moment you hear yourself sound like someone else

03:02 Meet the inner critic — and why we're not trying to silence her

06:21 Where the inner critic's voice actually comes from

09:34 When criticism is dressed up as caring

10:55 The societal voice — impossible standards, absent support

14:38 What "being regulated" actually means

18:00 Alyssa's story: the disclaimer she gave her now-husband

23:51 Realizing the traits she warned him about never showed up

24:50 A different way to relate to your inner critic — validate, don't fight

29:41 What your inner critic is actually afraid of

35:24 Whose voice is that, really?

40:00 How to practice getting curious instead of combative

44:24 The deeper work in Reclaim Your Steady

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If you broke your leg and sat down in the ER, and someone walked in who had lost their leg entirely — would you get up and leave? Would you decide your fracture didn't count anymore and walk out to figure it on your own?

Of course not. Their worse injury doesn't fix yours.

And yet that's exactly what you do with your own pain. If someone else has it worse, you don't bring it up. If someone else has fewer resources, you tell yourself you don't have the right to struggle. So you keep walking around on a broken leg, calling it fine, telling yourself you just need to be more grateful.

In this episode, Alyssa names something that so many women have lived but never had language for — the way pain gets minimized by the people who are supposed to support you, the way empathy gets used against you the moment it points inward instead of outward, and what happens when this gets done to you enough times that you eventually start doing it to yourself.

Alyssa shares her own story from after her divorce — accepting childcare help from her ex-in-laws that looked like support on the surface but came with control, comparison, and a Harvard study about what divorce does to kids, while never once acknowledging what addiction does to a child. She unpacks why she could name every clinical dynamic at play and still stayed stuck in it, and what it actually took to let herself feel it instead of just explain it.

In this episode:

• The "at least" minimization — why comparing your pain to someone else's "worse" situation isn't perspective, it's invalidation
• How to spot help that isn't really help: support that comes with control, conditions, or someone else's agenda attached
• Alyssa's story of accepting childcare help from her ex-in-laws after leaving an abusive marriage — and what it actually cost her
• Why your empathy is only celebrated when it benefits someone else, and gets called "too much" the moment it turns toward your own needs
• The difference between understanding why someone couldn't show up for you and needing them to have shown up anyway
• Why grief and compassion aren't opposites — you're allowed to hold both for the same person at the same time

The takeaway: Finish this sentence this week — "I've extended compassion to this person for this thing, and I've never extended the same compassion to myself for what it cost me." You don't have to remove anyone from the equation. You're just adding yourself into it.

Chapters

00:00 The broken leg analogy

02:04 How minimizing your pain gets taught to you by others, then becomes your own habit

07:13 Extending grace to someone who hurt you — and what it costs

09:11 The complicated grief of figuring out parenting without ever being parented

12:38 Why empathy is only valued when it benefits someone else

14:29 Alyssa's story: childcare help from her ex-in-laws after leaving an abusive marriage

22:00 Naming the dynamics clinically vs. actually feeling them

25:38 The "at least" minimization

29:33 Help that isn't really help — support with conditions attached

31:39 Why women get trapped in caregiving roles

33:21 Noticing who only calls you "too sensitive" when it doesn't serve them

35:31 Where are you extending compassion you've never given yourself?

38:25 Holding both compassion and grief at the same time

41:34 Your practice for the week

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There's a conversation happening in your head right now.

Maybe it's the one from three days ago that you've been editing ever since — what you should have said, what they probably thought, whether you overshared. Maybe it's the one you haven't had yet, the one you've already rehearsed six different ways, including the part where he misunderstands you and how you'll clarify. Maybe it's the argument you're having in the shower with someone who doesn't even know there's an issue.

And while all of that is running in the background, you are also tracking your partner's mood when he walks through the door, whether your kid is off today and what that means for bedtime, whether your mom seemed short on the phone and if it was about you. You are running a full emotional weather service for every single person in your life.

And nobody — including you — is checking the forecast for you.

In this episode, Alyssa gets into the deeper layer of the mental and emotional load. Not just the schedules and the lunches and the dentist appointments — the invisible labor that doesn't live on any to-do list. The constant tracking, anticipating, pre-managing, and monitoring that has been running since the moment you woke up, at a cost no one is acknowledging.

Including you.

In this episode:

• The invisible workload that lives underneath the physical one — and why it's more exhausting than anything on your list
• Why you can tell anyone exactly how the people around you are doing, but go blank when someone asks how you are
• The story of the client who could read the temperature of every person in her life — and had no idea what her own was
• How being a highly sensitive person in an unpredictable environment taught you to attune outward so completely that your own signal got lost in the noise
• Why you're exhausted at 6pm — not from what you did, but from everything you've been tracking since you woke up
• Why the shower arguments and the rehearsed conversations aren't neurotic — they're your nervous system doing the job it learned when being prepared was how you stayed safe

The takeaway: Once today, before you check on anyone else, check on yourself first. Before you ask your partner how their day was, before you read the room at pickup, before you assess anyone's mood — ask yourself: how am I doing? What do I need? It doesn't have to be deep. Maybe you're thirsty. Maybe you're cold. Maybe you just need to put both feet on the floor and take a breath. You don't have to fix anything. You're just practicing the habit of adding yourself to the list.

Chapters

00:00 The conversations you're having in your head — all day, every day

02:06 Running a full emotional weather service for everyone around you

04:37 The invisible workload underneath the physical one

08:44 "I know everyone's temperature — but I don't know my own"

10:20 How an unpredictable parent teaches you to track instead of feel

11:54 Being a highly sensitive person in an environment that called it too much

16:05 When attuning to others goes into overdrive

17:07 Hypervigilance as a nervous system adaptation, not a character flaw

23:50 Why you're out of bandwidth by 6pm

25:06 Why you rehearse, replay, and pre-manage — and what it's actually costing you

27:12 How are you actually doing?

29:21 Putting yourself on the list

31:46 Sensitivity isn't the problem — it's where it's always been pointed

35:06 Your practice for the week

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You've seen the posts. No is a complete sentence. You don't owe anyone an explanation. Protect your peace.

And you want to be that woman. You really do.

So you walk into the conversation with your talking points ready. You know exactly what you're going to say. And somehow — you don't even know how it happens so fast — you walk out having agreed to the thing, comforted the person, and completely abandoned yourself in the process.

And now you're standing in your kitchen wondering what is wrong with you.

Nothing is wrong with you. Your nervous system did exactly what it was trained to do. And "no is a complete sentence" was never going to override that.

In this episode:

• Why you keep walking out of hard conversations having agreed to the opposite of what you came in to say
• The fawn response — what it actually is and why it shows up hardest when someone is being nice
• Alyssa's own story of knowing exactly what to say, having the notes, having the pep talk — and still getting completely pulled back in
• The difference between a boundary and a request (and why most of what we call boundaries are actually just requests)
• Why boundaries aren't something you either have or you don't — they're a muscle, and you've been trying to max out without ever lifting the five-pound weights
• Micro boundaries to start practicing this week — no confrontation required

The takeaway: Pick one situation this week where you would normally default to yes. Not the hardest one. The small one. Try "let me check my schedule and get back to you" instead of answering on the spot. That's it. You're not becoming a different person. You're just buying yourself enough time to get out of the fawn response and figure out what you actually want to say.

Chapters

00:00 Why the "no is a complete sentence" advice keeps failing you

02:08 What actually happens in your body mid-conversation

03:43 People pleasing as a nervous system response, not a personality flaw

05:39 The inner conflict between your values and your boundaries

13:24 The fawn response explained

17:14 Alyssa's personal story: knowing better and still getting pulled back in

22:38 Why boundaries are a practice, not a switch you flip

28:24 What a boundary actually is (and what it isn't)

35:20 Micro boundaries: starting with the five-pound weights

48:11 The nuance — when explaining yourself is actually okay

52:15 Your practice for the week

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