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🎓 From Anxiety to Ivy League: Empowering Teens for Success

In this episode, I team up with Shellee Howard from College Ready for a dynamic, double interview that blends the best of both our worlds! Whether you’re navigating the maze of college applications, dealing with test anxiety, or wondering how to support your teen’s mental health, this conversation is packed with actionable insights and encouragement.

What You’ll Learn:
🌟 How to help teens manage anxiety and thrive during transitions.
🌟 Shellee’s proven strategies for debt-free college planning.
🌟 The truth about test anxiety—and how to overcome it.
🌟 How technology impacts mental health and what parents can do.
🌟 Why starting early with college planning is critical for success.

Shellee shares her inspiring journey of helping her own son get into Harvard (debt-free!) and offers practical advice on balancing academics, extracurriculars, and life. I dive into my unique approach to managing anxiety and building resilience in teens and young adults. Together, we explore how to create a support system that sets teens up for success—both academically and emotionally.

📚 Grab Shellee’s book, College Admissions Simplified, for even more insights.

🔗 Explore free resources from College Ready:

College Ready Podcast:


If you’re a parent of a teen or young adult, this episode is a must-watch! Don’t forget to like, comment, and subscribe for more valuable content.

 Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: [email protected]

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🎄 Feeling the Holiday Pressure? Teen Mental Health Survival Guide 🌟

The holidays aren't always magical - especially for teens. In this episode, I'm breaking down the REAL sources of holiday stress that most people don't talk about. From academic pressure to family gatherings, social media, and emotional overwhelm, we're diving deep into what teens actually experience during this "most wonderful time of the year."

🔍 What You'll Learn:

Hidden sources of teen holiday anxiety
Red flags to watch for in your teen's mental health
Practical strategies to support your family
How to create healthy boundaries during the holiday season

💡 Key Topics Covered:

Disrupted routines and schedule stress
Academic pressure during breaks
Social and romantic relationship challenges
Financial and family expectations
Substance abuse and social gathering triggers
Post-holiday blues

👥 Perfect for:

Parents of teens
Educators
School counselors
Anyone supporting young people


#TeenMentalHealth #HolidayStress #ParentingTips #mentalhealthawareness 

📆 Want more support? [email protected]

DISCLAIMER: This information is for educational purposes. If you or someone you know is struggling, please seek professional mental health support.

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I just had an eye-opening conversation with Elle Kristine, a 16-year-old TikTok influencer who's on a mission to help teens navigate the wildly complex world of dating in the social media era. And trust me, it's nothing like dating was when we were teenagers.

Here are the critical takeaways that every parent and teen should understand:

Dating Today is Completely Different

75% of teens text their romantic partner DAILYSocial media has transformed dating into a minefield of "talking stages" and "situationships" 

Snapchat is now the primary dating platform (and it was literally designed for sexting)

The Biggest Red Flags:

Teens are experiencing unprecedented social isolation

Many young men are avoiding in-person dating entirely

Nude photo requests have become a disturbing "social status" issue

Most Shocking Statistic: 
45% of men ages 18-25 have NEVER asked someone out in person, while 70% of women want to be asked out more.

The Good News: ​Elle has created an app called "Ask Elle​" specifically to help teens get safe, vetted dating advice. It's not just for teens - parents can use it to understand modern dating terminology and dynamics.
https://apps.apple.com/us/app/askelle-ai/id6471620444

Her #1 Recommendation for Parents: Don't completely ban social media. Instead, have open conversations and create a monitoring approach that helps teens develop their own moral compass.

P.S. ​Download the AskElle app​. It could be an essential tool for understanding teen dating in 2024.
https://apps.apple.com/us/app/askelle-ai/id6471620444

 Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: [email protected]

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I just had an eye-opening conversation with OCD specialist Amanda Petrik-Gardner that I can't wait to share with you.
Most of us think we understand OCD – neat freaks who love cleaning, right? WRONG. Amanda completely shattered those myths and revealed how complex and misunderstood this disorder really is.
🔍 Key Insights About OCD:

It's NOT about loving organization or cleaning
OCD involves intrusive, persistent thoughts (obsessions) that trigger repetitive behaviors (compulsions)
These thoughts are often distressing and feel completely out of the person's control

Real OCD Examples:

Persistent thoughts like "What if my drink is contaminated?"
Excessive mental rituals like repeated silent prayers
Constant doubting, even when the person KNOWS the thought isn't logical

The Most Important Takeaway: OCD isn't a quirk or a personality trait. It's a serious condition that can significantly impair daily functioning.
Amanda's professional advice? Don't self-diagnose from TikTok. If these symptoms resonate, consult a trained professional who specializes in OCD treatment.
Want to learn more? Check out Amanda's work:

Website
Instagram
Workbook: Available on Amazon
Exposure Therapy Coloring Books (great for kids!)


Compassion starts with understanding. Let's break down these mental health myths together.

 Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: [email protected]

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With finals approaching, I know many of you (or your teens) are feeling the weight of test anxiety. Whether it’s high school finals, AP exams, the ACT/SAT, or even career-defining certifications, the pressure is real. But here's the truth: it’s not the test itself that causes anxiety—it’s your thoughts about the test.

This week on The Teen Anxiety Maze, we’re tackling test anxiety head-on:
1️⃣ What is test anxiety?
2️⃣ Why do we experience it?
3️⃣ How can you break free from its grip?

You'll walk away with practical tips to prepare for exams, manage your thoughts, and keep your body calm and focused when it matters most. Plus, I’ve included a special free bonus:

🎧 ​Body Relaxation Audio​ – A guided relaxation exercise to calm your mind and body before exams.
Use it in the morning, before heading into your test, or even while winding down the night before. You’ll feel clear, calm, and ready to show what you know!


Here’s a sneak peek of what you’ll learn:
Why studying in small, consistent chunks works better than cramming.
How deep breathing keeps your brain engaged and sharp.
Tips for organizing your test day so you feel confident and in control.
The power of positive self-talk to change the game.

I’ve also shared my go-to strategies for grounding yourself in the moment—because being present is the best way to silence anxiety.

💡 Don’t let test anxiety hold you back. These exams are just one step on your journey to becoming your best self. You’ve got this!
👉 ​W​atch the full episode and ​grab your free relaxation audio​.


Wishing you calm, focus, and success,
Cynthia


P.S. Share this episode with someone who could use some test-day confidence—they’ll thank you later! 🎉

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 Hey everyone,

Get ready for an inspiring episode of the podcast! I had the absolute pleasure of chatting with my good friend and former colleague, Damon Parker.  

Damon and I worked together for years as educators, and I was so excited to reconnect with him and hear about his incredible journey since then. 

Now, if you're thinking, "Another podcast episode about education?", think again! This conversation went far beyond the classroom. We talked about Damon's transition from teaching to becoming a mental health advocate, a sought-after speaker, and even a championship-winning wrestling coach!  Talk about wearing many hats!

Damon's work with teens and mental health is particularly close to my heart. He shared some powerful insights on how he helps young people navigate the challenges they face today, including the importance of:

Shifting focus from outcomes to relationships and being present. This resonated so much with me, as it aligns with my own approach to counseling.

Investing in relationship building with people outside of their usual social circles. This is something I think we could all benefit from! 

Learning conflict resolution skills and understanding that healthy coexistence doesn't require loving everyone. This is such a crucial skill for young people (and adults too!). 

Damon also shared how he applies these principles to coaching, which has led to remarkable success for his wrestling team. 

We also had a candid discussion about the pressures facing teens today, from the overwhelming demands of academics and extracurriculars to the constant presence of technology.

I know you'll find Damon's story and his practical advice as inspiring and thought-provoking as I did. I highly encourage you to listen to the full episode for all the gems he shared.

Don't forget to check below for more information about Damon's work, including his free mental health talks for schools in Kansas and surrounding states, as well as his professional speaking engagements for businesses and corporations across the US. 

I can't wait to hear your thoughts on this powerful episode!

More about my guest, Damon Parker:
Damon Parker has forged a unique career path as a professional speaker, nonprofit leader, and championship coach. He delivers keynotes on mental health, high-performance leadership, and DEI, helping organizations and individuals thrive. As Executive Director of The Jones Project, Damon has reached over 60,000 students with messages of hope and resilience. Additionally, he leads the nation’s largest all-female wrestling team at Washburn Rural High School, guiding them to multiple state championships, including a historic double title win in 2021. Damon’s work inspires transformation across industries, communities, and sports. 

Get in contact with Damon:
https://dot.cards/damonparker
https://www.damonparkerspeaks.com/
https://thejonesproject.org/
[email protected]

Instagram: https://www.instagram.com/thejonesprojectks
Facebook: https://www.facebook.com/thejonesproject2023/
Tik Tok: https://www.tiktok.com/@thejonesprojectks

 Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: [email protected]

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I just recorded a fascinating episode about anxiety that I had to share with you. I've been diving into this incredible book called "​Anxiety Rx" by Dr. Russell Kennedy​, and it's completely shifted how I think about anxiety management.

Here's what blew my mind: We've been approaching anxiety backward!

Instead of trying to think our way out of anxiety, we need to start with our bodies first. You see, when we experience trauma (and yes, that includes things like rejection or feeling shame – stuff we've all been through), those emotions get stored in our body as "alarms." Sometimes these alarms go off and we don't even know why.

What happens next? Our brain tries to "help" by creating what Dr. Kennedy hilariously calls "brain droppings" – all those worrying thoughts that are really just distractions from what we're feeling in our body.

The solution? Feel, don't think. I know, I know – easier said than done! But there's this beautiful practice Dr. Kennedy suggests:

• Place your hand on your heart (or wherever you feel the anxiety)
• Take slow, deep breaths
• Simply say to yourself: "I am safe in this moment"

It's about treating that anxious part of yourself like you would a scared child – with compassion and understanding, not judgment.

In this episode, I break down:

• The ALARMS system (what creates anxiety in the first place)
• Why worry is just a distraction
• Practical tools to work with your body instead of your mind
• The ABCDE method for anxiety management

Want to learn more? Listen to or Watch the full episode below. And if you're struggling with anxiety right now, remember – I offer ​free anxiety audits ​where we can talk about what's going on and create a plan just for you, even if we never work together formally.

Your anxiety doesn't have to be a life sentence. There are tools, there is hope, and there is a community here ready to support you.

P.S. If you found this helpful, please share it with someone who might need it. We're all in this together. 💜

 Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: [email protected]

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Ever thought about puberty as something amazing rather than awkward? Well, get ready to have your mind blown!

I just had the most fascinating conversation with Kimberly Grustas, who's been dubbed the "OG of tween skincare" - and wow, did she change my perspective on what's happening during those transformative years!

Here's a sneak peek of what we discussed:

• Why modern puberty is literally different from what your grandma experienced
• The surprising first signs that changes are coming (hint: it's not what you think!)
• How your body is basically becoming a superhero command center 🧠
• A mind-blowing connection between puberty and menopause that I'd never heard before
• Why those "growing pains" aren't just in your head

Whether you're a parent, a teen, or just someone interested in understanding their body better, this episode is packed with "aha!" moments that will change how you think about this major life transition.

Plus, Kim shares her journey of creating Good For You Girls, a clean skincare line that came from her mission to protect girls from harmful chemicals during these important years. (Fun fact: She started it because her daughter wanted a Hannah Montana bath set that was full of questionable ingredients!)

All of my listeners get 20% OFF! This is a great way to get some of these products for a Christmas gift for the teens and tweens in your life!

Just use Promo Code: ANXIETYMAZE20

Shop Now

Trust me, this is the conversation about puberty you wish you'd heard years ago. It's positive, empowering, and might just make you appreciate your amazing body even more.

Ready to transform how you think about growing up? Listen now!

Can't wait to hear what you think!

 Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: [email protected]

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I'm so excited to share this week's episode with you! I had an amazing conversation with Marie Young, who taught me some incredible techniques for finding calm and peace - even when you're stuck at your desk all day.
You know those moments when anxiety starts creeping in, but you can't exactly drop everything and do a full yoga session? Marie shows us some genius "any chair, anywhere" exercises that literally changed how I feel. During our chat, I was getting those wonderful relaxation tingles (fellow ASMR fans, you know what I'm talking about! 😊).
Here's a peek at what you'll learn:

A super simple "seated cat-cow" movement that helps flush your brain with good stuff (who knew?)
Face massage techniques that tap into your body's natural relaxation system
A totally different way to breathe that I've never tried before (hint: it's not just about the belly!)

Marie explains everything in such an accessible way - no weird poses or complicated techniques. Just practical tools you can use whether you're:

Sitting in class
Working at your desk
Feeling overwhelmed and need a quick reset
Looking for ways to help your kids manage school stress

I literally felt more relaxed just recording this episode, and I know you'll get so much value from these techniques. They're perfect for those busy days when you need a moment of calm but don't have time for a full meditation session.
Ready to learn these game-changing techniques? Tune in to hear the full episode - your nervous system will thank you!

If you try any of these techniques, I'd love to hear how they work for you! And for my fellow ASMR enthusiasts - we have a fun discussion about that too! 🎧✨

Marie Young is a dedicated Stress Management Coach, Life Coach, and Body Resilience Mentor, with over 20 years of experience teaching meditation, yoga, and stress-relief techniques to people from all walks of life. Her mission is to help individuals reconnect to a sense of purpose and joy, empowering them to find balance and manage stress effectively. Marie’s diverse background spans from the corporate world to a career in professional acting, bringing a unique blend of creativity and practical experience to her coaching.

As a certified coach, Marie has led workshops for prominent companies like Facebook, Apple, and Amazon. She combines her expertise in stress reduction with innovative productivity tools and accountability strategies, enabling clients to reach their personal and professional goals. Currently based in Texas, Marie enjoys a fulfilling family life, and alongside her husband, she continues to explore new ways to help others cultivate resilience, productivity, and playfulness.

 Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: [email protected]

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 Today, we’re wrapping up the book Anxious Kids, Anxious Parents. If this is your first time with me, I recommend checking out the last eight solo episodes. Each one covers important strategies from the book for managing anxiety. But don’t worry if you’re new—today, we’re pulling it all together into one cohesive plan.

Here’s what we’ll be focusing on:

Putting the puzzle pieces together: We've covered seven puzzle pieces over the past episodes. Today, it’s all about combining them into an actionable plan for managing anxiety.
Expect the worry: Your brain might tell you that making an anxiety plan is overwhelming. That's normal! Worry will show up—expect it, acknowledge it, and move forward anyway.
Embrace discomfort: We’re practicing moving forward even when we feel uncomfortable. This is a key part of managing anxiety, for both you and your child.
Involve your child: If this is for your child, the plan is theirs to own. You can support them, but they have to do the work themselves.
Here’s how to create your plan:

Review the puzzle pieces – Use index cards for each step. Write the name of the puzzle piece on one side and some reminders or strategies on the other.
Discuss success stories – Talk about moments when you or your child successfully handled anxiety. What worked? How did the puzzle pieces help?
Practice with a fictional scenario – Start with an imaginary worry to walk through the steps and get familiar with the process.
Use past experiences – Once comfortable with the process, talk through a past anxiety issue that’s now resolved.
Tackle current anxiety – Finally, apply the plan to something happening right now. Set small, manageable goals and keep moving forward, no matter how uncomfortable.
This process is all about helping your child feel confident they can manage their anxiety, and that they have the tools they need.

Let’s work together to support them in creating a solid plan that empowers them to take control. As always, I’m here to help along the way!

Let's do an Anxiety Audit together. You will find out more about your specific anxiety and leave the call with a plan to use right away!
https://calendly.com/ccoufal/60-minute-consult 

 Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: [email protected]

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