In this episode of Therapist Take Podcast, we welcome back licensed therapist Kristen Callaway for a practical, down-to-earth conversation on mindfulness….without the eye rolls.
Together, we unpack what mindfulness actually is (hint: it’s not just meditation), why it can feel uncomfortable or even threatening, and how it connects to your nervous system and trauma responses. Kristen shares how mindfulness helps you move from reacting to responding, and offers simple, real-life tools you can use in moments of stress—whether you're stuck in traffic, overwhelmed at home, or navigating anxiety.
We also explore how building awareness can help you better understand what you truly need, break cycles of avoidance, and grow confidence in handling difficult emotions.
If mindfulness has ever felt inaccessible, unrealistic, or just not “your thing,” this episode reframes it into something practical, flexible, and deeply human.
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00:00 – Introduction & welcome
01:16 – Introducing Kristen Callaway
03:13 – Why mindfulness (and why people resist it)
04:30 – Mindfulness vs. meditation
07:04 – What mindfulness actually is (simple definition)
09:11 – Why mindfulness is hard (especially for avoiders)
10:06 – Trauma and discomfort with awareness
12:02 – Everyday disconnection from internal signals
13:02 – The nervous system & polyvagal theory explained
14:33 – Fight, flight, freeze, and fawn responses
16:23 – Reacting vs. responding to perceived threats
19:36 – Mindfulness as acceptance (not avoidance)
20:18 – Practical tools: naming, distancing, and breathing
21:46 – How to regulate your nervous system in real time
22:00 – Asking: “What do I need right now?”
24:27 – Panic attacks, breathing, and sensory grounding
26:33 – Awareness → identifying needs
27:13 – Meeting basic and emotional needs
28:50 – Real-life example: anxiety while driving
31:10 – Emotional release & the “cry song” concept
33:28 – Human discomfort & avoidance patterns
35:12 – Thera-Sense Game
41:35 – Closing thoughts & where to find Kristen
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Resources from this Episode:
Note: As Amazon Associates, we earn on qualifying purchases.
Polyvagal Theory (Stephen Porges) – Understanding how the nervous system detects and responds to threat - https://amzn.to/4cESDIS
Breathing – Techniques to activate the parasympathetic nervous system - https://amzn.to/4tcZX5i
Feelings Wheel – Tool for identifying emotions - - https://amzn.to/41BqoWj
EMDR (Eye Movement Desensitization and Reprocessing) – Trauma-focused therapy approach - https://amzn.to/4vz721A
“How to Keep House While Drowning” (book) – Mentioned in relation to Kristen’s podcast series - https://amzn.to/3QfG13m
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ABOUT OUR GUEST: Kristen Callaway is a Licensed Marriage and Family Therapist and the owner of Seeking Peace Counseling. She is EMDR-certified and an Oklahoma-approved licensed supervisor, with additional certification as a first responder counselor.
Kristen specializes in working with adults navigating trauma, anxiety, and grief, with a particular focus on military service members and first responders. Her approach integrates nervous system awareness, mindfulness, and trauma-informed care to help clients build resilience and healing.
She is also the host of the podcast Let’s Sit With This, where she shares grounding tools, encouragement, and honest conversations about life’s challenges.
Outside of her clinical work, Kristen enjoys running (including half marathons), baking, and spending time with her husband—a military veteran and law enforcement officer—and their two children.
Connect with Kristen:
Website: seekingpeace.com
Podcast: Let’s Sit With This -
https://podcasts.apple.com/us/podcast/lets-sit-with-this/id1818168015
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