The Vibrant Mom Podcast

The Vibrant Mom Podcast

By Cara Maiolo, LPCHealth & FitnessMental HealthEducationSelf-ImprovementParentingKids & Family
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The Vibrant Mom Podcast episodes

  • The Micro-Regulation Mindset Shift

    I want to let you in on a game-changer in my working mom journey! It's this: realizing self-care doesn't require an hour-long+ commitment to 'count.'

    I've shifted from thinking only lengthy practices matter, to embracing intentional yet brief revitalization practices that actually fit into my packed schedule—making self-care sustainable rather than another impossible standard to meet.

    In this week's episode we discuss:

    1. The micro-regulation mindset shift
    2. The power of short-format practices and rituals to: support and prevent burn out, get ahead of resentment, foster a deeper relationship with yourself, and actually set you up for more quality time-in overall
    3. Finding the windows of opportunity for micro-regulation in your schedule

      4. Don't forget to check out ⁠⁠⁠The Working Mom's Calm Kit⁠⁠⁠, an online self-regulation program that'll help you feel replenished, deeply connected from within, and able to show up to your life in a way that you love.

      24 min
    4. Take this episode on a walk when you're stuck in survival mode!

      For those days when you're in a funk, have a bad case of the "blahs," or stuck in survival mode! Put on your walking shoes mama and take this episode on a walk (yes-literally!). Learn how to get out of the excessive worry, high self-criticism, overly self conscious, low mood or anxiety trap through the art and science of self-regulation.

      In today's episode we discuss:

      • What survival mode looks like on the inside (your thoughts and feelings)
      • Signs of regulation and dysregulation in the nervous system for working moms
      • An experiential guided practice with one of my favorite regulation practices- walking sensory grounding
      • An invitation to map your nervous system with me and access an expert toolkit to implement self-regulation in even the busiest of your work days

        • Don't forget to check out ⁠⁠⁠The Calm Kit⁠⁠⁠, an online self-regulation program that'll help you feel replenished, deeply connected from within, and able to show up to your life in a way that you love.

        31 min
      • My 3-step "Stop the Spiral" of self-criticism and guilt method for working moms

        Learn how to get out of the self-criticism and guilt spiral when you’re struggling and know what to do instead!

        In today's episode we discuss: 

        • The self-criticism and guilt spiral most working moms experience
        • Cara’s 3-step "Stop the spiral" method
        • Build your curiosity, self-compassion and self-regulation muscles
        • An invitation to map your nervous system with me and an expert toolkit to implement self-regulation in even the busiest of your work days

          • If you want to feel replenished, more deeply connected from within, and able to show up to your life and your littles in a way that you love then I have something for you: my ⁠FREE Get Calm 10 min guided relaxation audio practice⁠ designed to help you reset, relieve stress, and get your best brain back online all while helping you feel more regulated and resourced at work and at home.

          Don't forget to check out ⁠⁠The Calm Kit⁠⁠, an online self-regulation program that'll help you feel replenished, deeply connected from within, and able to show up to your life in a way that you love.

          21 min
        • The surprisingly simple stress management step you might be missing!

          Let's transform your experience of working mom stress with a KEY strategy: learning how to harness the power of your body to influence your mind, your mood, and your ability to navigate stress.

          In today's episode we discuss: 

          • The role of your nervous system plays in your experience of stress.
          • The 4 key aspects of your mind that your body influences: your habits of thought, your ability to work through emotions, your perceptions, and your habits of action.
          • Simple ways to signal safety to your body, giving you the best brain possible to work through stress.
          • An invitation to map your nervous system with me and a Toolkit to find regulation in 10 minutes or less. ⁠

            • The Calm Kit⁠ self-regulation program for working moms will help you feel replenished, deeply connected from within, and able to show up to your life in a way that you love.

            11 min
          • When you want to feel present at work AND at home: A therapist's take on the best tool to get you there

            I can't wait to share with you one of my favorite self-regulation practices - Non Sleep Deep Rest (or NSDR for short). It's my go-to strategy as a parent AND as a therapist for working moms to help us feel more present at work when we're working, and with our littles when we're at home. I’ll also share 3 strategic windows of opportunity in your schedule to fit this powerful practice into the mix.

            In todays episode we discuss:

            • The importance of Nervous System Regulation in our ability to be focused and present.
            • The practice of Non Sleep Deep Rest and it's benefits
            • The 3 Key Windows of opportunity in a working mom's schedule to incorporate the practice
            • The FREE Get Calm guided NSDR practice for you to give a try

              • Check out ⁠The Calm Kit self-regulation program⁠ for working moms to help you feel replenished, deeply connected from within, and able to show up to your life in a way that you love.

              13 min
            • Cultivating joy and ease in a challenging day

              Mama, let's talk about cultivating joy and ease - even in a challenging day. I can't wait to share with you a mind-body approach that really does work to lighten the load, especially from the inside out as we're moving through a difficult day. You are so often the soothing presence, the "breeze," or the nurturing support for the little and loved ones in your life. Learning how to be a soothing presence for yourself is essential. In this week's episode we'll discuss: - How to flex two key skills- mindfulness paired with self regulation in a Luminary LifeKit essential practice: Sensory Grounding - The 3 main sources of difficulty working mothers face that contribute to a challenging day - The skill and practice of Sensory Grounding - 3 practical and potent ways to weave Sensory Grounding into a difficult day - The benefits of using GUIDED Sensory Grounding practices as a working mom, especially in a challenging day By the end of this episode, you'll learn how to use Sensory Grounding to break up the day, cultivate joy in the ordinary, keep you lifted and energized, as well as find ease and soothing from within whenever you need it.

              26 min
            • How to feel more replenished with your limited downtime

              Using micro connection and regulation practices to better nurture an evolving YOU.

              Most working moms that I know and talk to on a regular basis are struggling with not only getting some downtime and important self-care into their daily schedules, but when you actually carve out that *usually very limited* time, you feel lost on what to actually do that will be most fulfilling. Or, you feel like you're not getting the full reset, the deep replenishment, or the fulfilling connection with yourself that you're ultimately craving and really needing.

              In Today’s Episode we discuss:

              The need for deeper connection with your evolving and growing self

              The common challenge of feeling lost in, or not getting the most out of the limited downtime you have

              The 3 Key Benefits to micro connection and regulation practices to layer into your downtime

              The Calm Kit’s private podcast library of micro practices

              Check out ⁠The Calm Kit Online Program⁠ for a top notch toolkit of micro connection and regulation practices.

              23 min
            • The Find Vitality daily check-in practice

              Today we're talking about the Find Vitality Daily Check in Practice, which is a simple yet potent way to start your day as a working mom. This is my go-to morning ritual that will bring you a sense of connection to your deeper self- the authentic YOU that's there underneath all of that working and “moming.” When practiced regularly, it'll become a powerful tool in your toolbox that will help you to feel more resilient, flexible, grounded, focused and fulfilled. 

              In today's episode, we discuss:

              • The value of starting your day with your attention focused from within
              • The benefits of a daily check-in practice that's both flexible and intentional
              • The Find Vitality Daily Check In Practice (3 Steps)
              • Cultivating AWE: Appreciation, Wins & Elevating Values

                • Download the your FREE Find Vitality Daily Check-In Practice Workbook 

                https://www.luminarylifekits.com/free-vitality-daily-practice

                20 min
              • The fastest way to even out your mood and regain focus

                This season of life as a working mom with young kiddos is as intensely beautiful as it is intensely demanding- in terms of energy output, emotional output, and mental output. So we need a practical framework to understand what's happening as our mood and our focus fluctuates, and we need a potent tool that help us get back onto the right track - in a relatively short amount of time.

                As a follow up to last week's episode, we discuss the positive impacts of Non Sleep Deep Rest on the brain and we do a deep dive into my go-to 10 minute practice that’ll boost both your mind and your heart.

                In today's episode, we discuss:

                • 3 common examples of workdays and how your mood and energy fluctuates.
                • The influence your nervous system has on mood and focus.
                • The FASTEST way to regulate mood and regain focus - micro practices!
                • The benefits of Non Sleep Deep Rest (NSDR) 3 different real life mom's stories & uses for NSDR

                  • Support your mood and help your mind regain focus with my go-to guided practice: the Free Get Calm NSDR Tool https://www.luminarylifekits.com/free-get-calm-tool

                  31 min
                • The best way to recover after a difficult night's sleep

                  Sleep interruptions and deficiencies are a give-in as a working mom with a young kiddo(s). You need a strategy and tools that help you show up as your best self for your life and your work the next day. I can't wait to share one of my favorite nervous system regulating tools that will help buffer the negative effects of sleep loss on your mind and body, keeps your energy replenished, and helps stabilize your mood the day after an interrupted night's sleep.

                  In today's episode, we discuss:

                  • The top 4 reasons your kiddos will interrupt your sleep
                  • The top 4 reasons working moms have difficulty sleeping well
                  • The BEST WAY to recover the day after a difficult night's sleep
                  • My favorite nervous system regulating tool: Non Sleep Deep Rest
                  • My personal story around why I did a deep dive on the best sleep recovery strategies

                    • Download the FREE Get Calm NSDR Tool

                    https://www.luminarylifekits.com/free-get-calm-tool

                    Chapters

                    00:00 Introduction to Sleep Difficulties as Working Moms
                    00:31 Understanding the Impact of Sleep Interruptions
                    04:50 Personal Experiences with Sleep Challenges
                    05:47 Common Causes of Sleep Interruptions from Kids
                    09:22 Common Causes of Women's Sleep Difficulties
                    14:11 Hormonal Changes and Sleep Quality
                    17:07 The Need for Alone Time
                    19:33 Nervous System Regulation Techniques
                    23:29 NSDR & Practical Tools for Better Sleep

                    FREE Get Calm NSDR Tool: Get Your Guided Practice Here

                    26 min

                  About The Vibrant Mom Podcast

                  From the publisher's feed

                  The Vibrant Mom Podcast is for midlife moms who are ready to stop pushing through and start feeling truly vibrant in their emotions, their body, and their life.