The Power of No: Breaking Free from People Pleasing and Embracing Your True Self.  In this episode we dive into the complex world of saying ‘yes’ when you really mean ‘no.’ We explore the root causes of people-pleasing, the toll it takes on your well-being, and how setting healthy boundaries can empower you to live a more authentic and balanced life. With practical tips for saying ‘no’ with confidence and grace, and creative prompts for deeper reflection, this episode is your guide to reclaiming your power and honoring your true self.

Key Takeaways:

• Your worth isn’t tied to how much you do for others.
• Boundaries are bridges that create space for authentic connections.
• Saying ‘no’ allows you to prioritise what truly matters.

Journaling and Art Therapy Prompts:

1. Describe a time you said ‘yes’ when you wanted to say ‘no.’ How did it make you feel?
2. Create an art piece that represents what ‘no’ looks like to you.
3. Practice body sensing to explore how saying ‘no’ impacts your physical and emotional well-being.

Share your takeaways from this episode with Karen AD
On Instagram: https://www.instagram.com/thekarenad/
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If you have been feeling like your wheels are spinning and you just can’t seem to make any progress on your goals, or if you have been self sabotaging, then this is the podcast for you. Think of this as your mid-year checkpoint. Where are you at with the goals you set at the beginning of this year? In this episode I’m talking about the reasons why you can’t seem to achieve your goals and the sneaky subconscious barriers that might be in play.

Takeaways:
"If you always do what you've always done, you'll always get what you've always got."

"You may really want to change, make a conscious decision to do so, and at the same time have an equally strong internal desire not to change."

• Check if your goals are SMART (specific, measurable, achievable, relevant, time-based)
• Identify and challenge competing commitments and limiting beliefs
• Seek help from a coach or therapist to identify your internal barriers
• Read 'Immunity to Change' by Robert Kegan, and Lisa Laskow Lahey for further insights 

Share your takeaways from this episode with Karen AD
On Instagram: https://www.instagram.com/thekarenad/
On Facebook: https://www.facebook.com/thecounsellingstudio

Maybe you had good intentions about writing out your goals and making a plan at the start of this year, and here we are, time has gone on and you might feel like you’ve missed your chance. This is your reminder that you don’t need it to be the 1st of January to live with intention. You can start today!
This is the second podcast in a 3 part series where I coach you to make positive changes in your life, if you haven’t listened to the first one, “Clearing The Slate”, I encourage you to go back and listen to that first.
In this episode, I lead you through a guided visualisation to help you get your head around what you really want this year to look like and what is key to making that happen. Talk about a game changer! And…I learned how to add fancy meditation music too! I’m so proud haha! 

Share your takeaways from this episode with Karen AD
On Instagram: https://www.instagram.com/thekarenad/
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You don't have to live life on repeat! 
Flipping over to a new date on your calendar is not enough to help you change! 
Before you can walk into a new year, or new season, you need to let go of the last one. This episode is all about taking the time to pause, review, reflect and release your last season. It's a cracker of an episode! So very practical. The first in a 3 part series to coach you to change your life for the better! Get ready for an exercise in mental decluttering, clearing the slate so you can make space for the new!

Share your takeaways from this episode with Karen AD
On Instagram: https://www.instagram.com/thekarenad/
On Facebook: https://www.facebook.com/thecounsellingstudio

At some point in life we all go through sucky moments that bring us to the limit of ourselves. These tricky times can be defined as one of three types of experiences, languishing, life disruptions and lifequakes. In this episode, I unpack what that actually means. These could well be the words you didn’t know you needed to describe how you’re feeling.

“There are all kinds of struggles that my clients, and you, might go through over a lifetime, but the three most common life struggles that I help people with in my work and through this podcast ... .are languishing, life disruptions and lifequakes!”

Grounding prompts:

Take a moment to tune into yourself…block out the noise and the urgent and really tune in. 

Close your eyes if you can and take 3 deep breaths, 

Ask yourself, what do you need to do to help yourself right now? 

What is going to fill or comfort your soul? 

Draw those things in to you.

Whatever it is...do that.

Take care

Share your takeaways from this episode with Karen AD
On Instagram: https://www.instagram.com/thekarenad/
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It can be hard to relax, especially when life is ticking along at a rapid rate. In this episode, I talk you through a simple progressive muscle relaxation to help you release tension from your body and relax. This  beautiful short exercise, will help you pause, still your mind, and carry the feeling of relaxation into your day.
 
*This is not one to listen to while you're driving!

Go gently.

Share your takeaways from this episode with Karen AD
On Instagram: https://www.instagram.com/thekarenad/
On Facebook: https://www.facebook.com/thecounsellingstudio

I must say “take care” a gazillion times every day! But at the heart of that message is a call to action, to take of yourself. How do you go with that? Those who consistently take care of themselves live longer, happier, healthier lives!

“Self care activities fill us up, give us life and energy to shield ourselves from stress, bounce back from our struggles as well as preventing illness and controlling the effects of chronic diseases.”

I’m talking all things self care in this episode, what it is, what it isn’t and how to put it in place. This one thing really will help you to flourish in spite of everything you’re going through!

Journal prompts:

I encourage you to take a few deep breaths and pause, reflect, then write & answer these questions:

1. take a moment to check in with yourself…and ask yourself, how is my body feeling? How am I feeling mentally and emotionally? How am I feeling spiritually?
2. What would help me nourish my mind, my body, and my spirit? Write a list of as many ideas as you can think of.
3. Looking at my list, what is 1 tiny habit that I can put in place everyday to take care of myself?
4. Give it a crack and really pay attention to how you feel after you do that 1 tiny thing.

Share your takeaways from this episode with Karen AD
On Instagram: https://www.instagram.com/thekarenad/
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Burnout sucks! It literally sucked all the energy and joy out of the work I love! I am a Counsellor and this is my story of what burnout looked like for me, what helped me to get through it, and how I’m making space for myself so that I can keep gently and compassionately holding space for the hurting! 

“I was like a rechargeable battery that wasn’t able to hold its charge, the energy levels were always fluctuating but not holding and building. I seemed to always be running on empty.”

If you want to go deeper I encourage you to write & answer these questions

1. What is the smallest action I can take today?
2. How can I protect my downtime?
3. How can I connect more regularly with the people I love most in this world? 
4. What would give me some room to breathe?

Share your takeaways from this episode with Karen AD
On Instagram: https://www.instagram.com/thekarenad/
On Facebook: https://www.facebook.com/thecounsellingstudio

Share your takeaways from this episode with Karen AD
On Instagram: https://www.instagram.com/thekarenad/
On Facebook: https://www.facebook.com/thecounsellingstudio

Are you a sensitive person? 

Do you seem to “catch” the feelings of others and take them into yourself, feeling them as though they are yours? 

Then this is the episode for you my friend. Talking about what it is like to live life as an empath. A life absorbing the emotions and physical sensations of others like a human sponge. If you’ve ever hidden in the toilet at a party just to find some solace, or felt an emotional hangover just from being with people, then you may be part of the 1 - 2% of our population who are empaths. Navigating the world as an empath can be challenging, but it is also a superpower, and one that this world needs.

“Your gift, your ability to sense things is the healing balm this world needs!”

5 things you can do to take care of your beautiful, empathic self:

1. Set boundaries, both personally and energetically
2. Avoid watching violent, horrific or traumatic things like the news, movies and television shows that could trigger you
3. Limit your exposure to negative, selfish, sarcastic, critical or narcissistic people and energy sucking vampires
4. Get out into nature regularly, to help soothe your jangled nervous system
5. Journal - Make space to process your inner world

Recommended Reading:

“The Empath’s Survival Guide” - Life Strategies for Sensitive People by Judith Orloff, MD. 

Need more Help: 

If you think you might be an empath and would like to understand yourself better, or would love to be able to protect yourself personally and energetically, I encourage you to reach out to a coach or a counsellor who specialises in working with highly sensitive people. They are often empaths themselves, so there’s nothing to fear, they are the sweetest souls you could meet. It is such a gift to be deeply understood.

Share your takeaways from this episode with Karen AD
On Instagram: https://www.instagram.com/thekarenad/
On Facebook: https://www.facebook.com/thecounsellingstudio