The Calm Mom – Burnout, Anxiety, Nervous System, Mindset, Self-Care, Parenting, Work-Life Balance

Have you ever said to yourself “I wish I could get a do-over”? Especially when it comes to how you handled conflict or snapped at your kids?

Enter Hesha Abrams - a fellow attorney, mediator and expert in high-stakes conflict. In discussing her new book Holding the Calm: The Secret to Resolving Conflict and Defusing Tension, Hesha teaches us how to navigate conflict in the moment all while holding onto the calm we need to resolve it. 

One of her core tenets is that each of us holds the power of a do-over.  Listen in for such a valuable lesson in control. 
3 things you’ll learn in this episode:

1. How to find calm in the heat of conflict
2. The power of asking permission
3. How to harness the magic of do-overs

“When you are triggered, it is always about power. I have to give myself power. I say to myself ‘I’m holding the calm’ to tell my system I am not powerless.” – Hesha Abrams

• Hesha's Website

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Do you ever feel like you’re running on autopilot, stuck in a cycle of stress, overwhelm, and burnout? 

Your nervous system is the control center for everything you experience in your body—whether you feel calm or on edge, how you react to stress, and even how you connect with others. 

But here’s the catch: your nervous system doesn’t just control how you feel, think, and act; it’s also influenced by your daily habits and routines.  Some of your habits might be great for your nervous system and others, not so much.

In today’s episode, we’ll dive into the everyday habits that either soothe or stress your nervous system. You’ll learn how even small, unconscious actions can push you into a state of chronic dysregulation and what you can do to reset.

In this episode, you'll learn:

• How your nervous system controls your reactions to stress, calm, and connection.
• 5 sneaky habits might be dysregulating your system and causing you chronic stress
• Actionable tips to shift your habits and help your nervous system find balance

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

What does it mean to you to be a “happy mom”? What about a confident mom? A consistent mom?

If you are struggling with worth or direction as a mom who is doing all the things, you don’t want to miss today’s episode.

Molly Claire, best-selling author of The Happy Mom Mindset, joins me today to share her personal experience as a single mom of three trying to avoid the mistakes of her own single mother while building a successful business. Stepping out in confidence to take risks with your career requires intentional choices along with a reminder that you are worthy of care.

3 things you’ll learn in this episode:

1. Specific strategies you can employ to be a mom & chase your dreams
2. How to make your goals align with the life you want to live
3. The role of confidence in building a business while parenting

“Your worth and worthiness has absolutely nothing to do with anything you do…You are so worthy, capable, and lovable.” – Molly Claire

Connect with Molly:

• Instagram
• Molly's Website
• Free Coaching Resources from Molly

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Is it often a challenge to unwind after a long day? Do you often feel tense, like your body is holding onto stress even when you’re trying to relax? 

As high-achieving women, we often carry stress in our bodies without realizing it, leaving us stuck in a constant state of overwhelm. In today’s episode, we’re diving deep into why this happens and sharing practical, somatic ways to show your body that it’s safe to settle down & relax.

We’ll explore the connection between your nervous system and stress through the lens of Polyvagal Theory, discussing why working with body-based practices is key to finding real relief.

In this episode, you'll learn:

• How Polyvagal Theory explains the body's responses to stress and how to shift out of fight/flight mode.
• Why body-based practices (not just cognitive strategies) are essential for nervous system regulation.
• Three practical, somatic tools you can start using today to signal safety to your body.

Listen in to learn how to show your body that it’s safe to calm down and finally start feeling the relief you deserve.

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Think about it: how much conflicting advice have you heard when it comes to health and diet?

Focus on macros. Intermittent fasting. East 6 small meals a day. Today it’s healthy; tomorrow it’s not. With all the health info out there, it can be confusing and overwhelming to heal our metabolism and balance our hormones.

I’m joined today by Ashley Fillmore of the Metabolic Fix Method. She works with women to help them break free from restrictive and ineffective diets by focusing on addressing hormonal imbalances affecting their metabolism. 

Ashley’s methods get to the root of diet struggles instead of masking them with fad plans. Your hormones play a huge role in our health journey, and an imbalance may be keeping you from achieving sustainable and long lasting health goals. 

3 things you’ll learn in this episode:

1. How to build a healthy diet to fit your goals without following a diet plan
2. Breaking free from the all-or-nothing mindset
3. How fixing underlying hormone imbalances may be the missing piece to enjoying easy and lasting results

Connect with Ashley:

• Instagram
• Ashley's Website
• Hormone Assessment and Quiz

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Do you find yourself snapping at your kids or feeling constantly on edge? 

Maybe your digestion is finicky or you're always busy. 

These are just a few of the symptoms of nervous system dysregulation that are often overlooked. We’ve been conditioned to think that because these experiences are common, they must be normal. But they’re not.

In this episode, we’re diving into four of the most overlooked symptoms of nervous system dysregulation—things you may have written off as personality traits or just part of modern motherhood. 

I’ll break down:

• Four common symptoms that are all connected to nervous system dysregulation.
• Why these symptoms often go unnoticed or are accepted as normal.
• Practical steps you can take to begin regulating your nervous system and find relief.

Listen in to learn about the subtle signs of nervous system dysregulation and how to start feeling more calm, balanced, and vibrant.


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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Is dysregulation causing conflict in your marriage, or is your marriage causing you to feel dysregulated?  Or does it feel like both are true?

When we get married, we don’t just marry a person.  The truth is that we also marry their history, their habits, their traumas, and their nervous system.  And this can cause a lot of conflict.

My guest today is Dr. Wyatt Fisher, a licensed psychologist specializing in couples therapy who’s been married for over 20 years and raised 4 children. 

We touch on how we can resolve resentments despite the chaos of motherhood and how leaning on our spouse for shared decision making can help create intimacy.

3 things you’ll learn in this episode:

1. Why conflict is normal and important in relationships
2. Dr. Fisher’s brilliant Diamond Approach to address conflict
3. What a “love bucket” is and how you can fill your partners

Connect with Dr. Fisher:

• Connect with Dr. Fisher on Instagram
• Dr. Fisher's Website

Listen to Michelle on The Dr. Wyatt Show Podcast on Spotify or Apple Podcasts!

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Have you ever felt like you're just slapping a band-aid on your anxiety or burnout, rather than truly addressing it?

In this episode, we explore both foundational and in-the-moment practices that can help regulate your nervous system. 

You’ll learn four powerful techniques that can calm your nervous system in five minutes or less—all backed by science and easy to implement.

Listen in to learn:

• Four quick techniques to calm your nervous system.
• The science behind why these methods work.
• How to combine quick fixes with deeper healing.

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

A few years ago I started calling my morning quiet time my “priority time” and something shifted.

These days, I start every morning in my favorite cozy spot with my Bible and journal. Some days the house is quiet and some days it’s not. 🤪

But I’ve cultivated a morning routine that’s been sustainable and today, I invite you to do the same.

I’m joined in this episode by Rosie Alejandro, host of Her Intentional Bible Study and spiritual growth mentor. Rosie has a passion for helping women hear God’s voice every day and deepening their personal relationship with Him.

We discuss the importance of prioritizing stillness, how we can regulate our nervous system to better serve that quiet space, and finding creative ways to connect with God to support spiritual growth.

3 things you’ll learn in this episode:

1. Find calm in the chaos through a simple routine.
2. Why starting your day in stillness with God is so important for moms.
3. How prioritizing stillness with God can positively impact your nervous system

Connect with Rosie:

• Connect with Rosie on Instagram
• Rosie's Website
• Grab 3 Free Bible Study Resources

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

When’s the last time you felt anxious and would have tried just about anything to make the anxiety go away? 

It’s a common struggle, but what if the key to managing anxiety isn’t trying to get rid of it? 

In this episode, we dive into a counterintuitive approach: rather than fighting your anxiety or trying to calm it away, I’ll teach you what actually helps. 

Discover how slowing down, tuning into your body’s sensations, and taking practical action can help you break free from the cycle of anxiety and overwhelm.

Listen in to learn:

• The importance of tuning in to how anxiety feels in your body 
• The relationship between anxiety and inaction
• Practical techniques to manage anxiety and regain calmness in your nervous system

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

What comes to mind when you hear “boss mom”?

A female CEO at a big company? A mom who’s always side-hustling? The founder friend with a big dream who’s scaling it to reality? 

Yes, yes, & yes!  But, being a boss mom is so much bigger than women in business.

My guest today is Dana Malstaff, the Founder of Boss Mom. Dana has been on my dream guest list after she was so influential in my journey to starting my own business. She’s an expert when it comes to teaching women how to harness the superpower of being a mom and how it makes us unique when we’re reaching for our goals. 

3 things you’ll learn in this episode:

1. Why moms have to run their businesses differently
2. How growing as a person will directly influence how we grow our business
3. A brilliant strategy for getting work done with kids underfoot

Connect with Dana:

• Connect with Dana on Instagram
• www.boss-mom.com
• Network with other moms in business with BossMom+

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Ever catch yourself trying to keep everyone happy or feeling like no matter what you do, it's never *quite* good enough? Yeah, you're not alone. 

In this episode, we’re diving into some of the common personality traits that might be driving your burnout without you realizing it.

These traits aren't who you are at your core—they're protective strategies you've picked up along the way to deal with life's pressures. You’ll see how these behaviors sneak into your day-to-day life and why they’re exhausting you.

Tune in to find out:

• How people-pleasing might be running your life—and how to start setting boundaries that actually stick.
• Why aiming for perfection is a one-way ticket to burnout and how embracing “good enough” can be a game-changer for your growth.
• The truth about high-functioning anxiety, and some real, actionable tips for slowing down while still showing up for everything that matters.

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Do you ever find yourself thinking “wait, what was I doing?” or completely losing focus on the task at hand?

What if you had a simple three-step process to help you quickly focus, adapt, and simplify the decision-making process to keep you focused on the right things so you can achieve your work, relationship, and personal goals? 

Our guest today is Penny Zenker,  (aka The Focusologist), an international speaker and one of America’s leading experts in the psychology of productivity. Penny has (literally) written the book on how to reclaim our focus on what is most important to us and create reminders when we start to veer off course. 

3 things you’ll learn in this episode:

1. Why building a reset mindset matters
2. How reset moments can make us better moms
3. The three pillars of gatekeepers to help protect and direct our time

Connect with Penny:

• Connect with Penny on Instagram
• pennyzenker360.com
• Book: The Reset Mindset

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Ever wonder why taking a break feels like a luxury you can’t afford, even though you know you desperately need it?

Is your mindset around productivity and self-worth sabotaging your ability to relax? 

In today’s episode, we explore some of the subconscious reasons why you might resist rest and struggle with chronic exhaustion.

If you find yourself constantly chasing rest without ever catching it, this episode is for you!

Listen in to learn:

• The three subconscious reasons why you resist slowing down
• How busyness can be an avoidance tactic for deeper emotional issues
• Ways to shift your mindset from a scarcity mentality to one of abundance
• Techniques to disconnect your self-worth from your productivity and accomplishments

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Peace - we all want more of it, but it can feel hard to come by as a busy mom.  Amiright?!

We’re managing endless to-do lists, carrying the family’s mental load, our kids and partner constantly need us - there can be so much going on that it feels hard to experience inner peace.

In today’s episode you’ll learn 5 strategies I teach my clients to help unlock inner peace. These are practical tips and mindset shifts that I’ve incorporated over the last few years - they’ve changed my life and brought me so much peace.

You too deserve to experience inner peace, friend.  You are worthy of it.  

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Let me guess - you’ve got planners, color-coded schedules, and maybe even a haul from the Container Store to keep you efficient and organized so you can be more productive—but somehow, you still get to the end of the day feeling like you barely got anything done. 

If you're exhausted from running around all day, trying to check off every task on your never-ending to-do list, this episode is for you. 

We're diving into the difference between toxic productivity and healthy productivity, and why our obsession with "getting things done" might actually be dysregulating to our nervous system.

In this episode, I'll share 5 signs that your productivity might be more toxic than healthy, and how you can shift towards a more balanced, fulfilling way to get things done that truly supports your well-being. 

Listen in to learn:

• How to recognize 5 signs of toxic productivity.
• Simple mindset shifts to cultivate healthy productivity.
• Why aligning your tasks with your values is the key to sustainable success.

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Do racing thoughts keep you from falling asleep at night? Is it impossible to focus, even on tasks that used to stimulate you? Are you mindlessly stress-eating throughout the day?

These are signs that you have a “Busy Brain,” a term coined by triple-board certified physician Dr. Romie Mushtaq to describe a brain riddled with anxiety, insomnia, and ADD/ADHD.

With nearly 20 years of authority in neurology, integrative medicine, and mindfulness, Dr. Romie is on a mission to transform the brain health of women like us.

In today’s episode, Dr. Romie shares a practical, science-based approach to healing your Busy Brain through a straightforward 8-week protocol that anyone can implement.

3 things you’ll learn in this episode:

1. How to treat chronic stress and burnout
2. How to improve focus and energy without coffee or stimulants
3. All about "Busy Brain" syndrome and the root cause of anxiety, insomnia, and adult ADD

Connect with Dr Romie:

• Dr. Romie's IG
• DrRomie.com
• Free Quiz: Do You Have a Busy Brain?
• The Busy Brain Cure Book

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Ever wonder why your body seems to shut down when you're under stress? There’s a strong connection between your emotions and your physical symptoms.

In this episode, we dive into the mind-body connection explored in Dr. Gabor Maté’s groundbreaking book, When the Body Says No. 

You’ll learn the seven key elements that are essential for healing from stress and discover how each one can help you regulate your nervous system, release anxiety, and lead a more vibrant life.

Three things you’ll learn:

• How self-acceptance can free you from the cycle of self-criticism and perfectionism.
• Practical ways to develop body awareness and tune into the signals your body is sending you.
• Techniques for expressing anger healthily and setting boundaries that honor your true self.

Don't forget to get on the waitlist for our upcoming RESTORE group coaching program, where we'll delve deeper into nervous system regulation and recovering from burnout.

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Over the summer, we’re bringing back some of your favorite episodes!  These are the top downloaded episodes you couldn’t get enough of.

Today’s [rewind] is a throwback to episode 185 helping you identify 3 reasons why you might have high-functioning anxiety.

The thing with high-functioning anxiety is that it’s not always easy to detect.  We seem to be functioning well in our day-to-day lives, but under the surface we feel edgy, stressed, and overwhelmed. 

It’s that sense that there’s not enough time and we’re running behind. We feel tired, but wired.  Our body is telling us to slow down, but our brain is convincing us we can push harder.  I’ve been there, and I know how exhausting it is to live with anxiety.

In today’s episode, we explore 3 of the most common roots of high-functioning anxiety, and I coach you through ways you can start the healing process and help your body move out of an anxious state and return to regulation.


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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode.

Do you ever feel like your brain is constantly busy, and it's hard to concentrate and even harder to relax?

Burnout doesn't just make you tired; it wreaks havoc on your entire nervous system. 

In this episode, we unpack how chronic stress activates the sympathetic nervous system, flooding your body with stress hormones and leaving you feeling anxious, irritable, exhausted and burned out. 

We'll explore the physical manifestations of burnout, from muscle tension to chronic conditions like IBS and autoimmune conditions. 

You'll also learn why high-achieving, empathetic women are particularly susceptible to burnout and how it impacts functional and structural parts of the brain.

Listen in to learn:

• How to recognize 6 common signs of burnout
• The science behind what's happening in your body when you’re burned out
• Practical tips to start your healing journey. 

Get on the waitlist for the FALL COHORT OF RESTORE - our group coaching program, where you'll learn to regulate your nervous system and recover from burnout.

MY BURNOUT RECOVERY STORY + $10 OFF HAPPY JUICE

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

1. How to identify the origin of your people-pleasing habits
2. The relationship between our anxiety and people-pleasing
3. Why healthy boundaries are vital to a recovering people-pleaser

• Connect with Justine on Instagram
• www.carinocounseling.com
• Free Quiz: What Type of People Pleaser Are You

What do you do when you set a boundary and someone doesn't respect it?

Setting boundaries can be tricky enough, but when they’re disregarded, it can be so frustrating.  So, what do we do? 

In this episode, we dive into 5 ways to respond if your boundaries have been breached and how to handle the nuances involved. From understanding the difference between a one-time slip and a pattern of behavior to practicing clear communication and setting firm consequences, I've got you covered. 

We'll also explore the importance of self-regulation and how to prepare yourself for boundary challenges. Plus, I’ll share why some people might never respect your boundaries and how to protect your peace in those situations.

Listen in to learn 

• How to set and enforce boundaries effectively 
• How to manage your nervous system when triggered 
• What steps to take when your boundaries are continuously violated. 

RESTORE Waitlist

Episode 45: My 4 Step Framework to Setting Healthy Boundaries

My Burnout Recovery Story + Save $10 on Happy Juice

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode! 

Whether you’ve been experiencing anxiety for days or decades, I’m here to tell you that peace is possible. 

If you feel like you’ve tried everything - mindset work, medication, meditation - but nothing has really gotten to the root of your anxiety, you're probably right. 

So many of the remedies for anxiety we see today are band-aids that might help treat some of the symptoms of anxiety, but don’t address the root cause of why you’re feeling anxious. 

Tune in to today’s episode to learn the #1 thing you need to know and understand in order to truly overcome your anxiety and find an effective path to healing.


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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Are you curious about how anxiety might be impacting your parenting?  

• How to identify five surprising ways anxiety shows up in your parenting.
• Understanding how these anxious behaviors affect your kids' development and well-being.
• Nervous system regulation techniques and other strategies to create a calmer, more supportive family environment

What is your first reaction when you think about money?

If anxiety or shame arises when it comes to managing your cash, you’re not alone (wait ‘til you hear about my panic-attack moment the first time I met with a new financial advisor).

Or maybe you feel under-educated or in over your head when it comes to making important financial decisions. 

My guest today is Meghan Dwyer, a Certified Financial Planner and host of the ‘Money Isn’t Scary’ podcast where she helps women take an active role in their money management. 

Society has fed us the narrative that women aren’t competent with money and perpetuates that claim by making a joke out of it on social media (can we stop with the IG Reels about women hiding Amazon boxes from their husbands?).

Meghan aims to empower women to make money decisions out of a sense of abundance and confidence, rather than scarcity and fear. 

3 things you’ll learn in this episode:

1. How societal messages disempower women to take a front seat when it comes to their finances.
2. The biggest areas where women play small with their money (knowledge, earning, spending, negotiation)
3. Why you feel like you can’t trust yourself with money and what to do about it

Connect with Meghan Dwyer:

• @moneyisntscary
• MoneyIsn'tScary.com
• Listen to Money Isn’t Scary

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Do you wake up in the middle of the night with racing thoughts and can't seem to fall back asleep?

In today’s episode, we dive into that dreaded 3am wakeup, especially for those of us balancing motherhood and high-stress careers. 

From my own struggle with insomnia and light sleeping, I know how waking up in the middle of the night with a surge of energy can ruin your next day. 

We'll discuss why this happens, focusing on how our sympathetic nervous system triggers a fight-or-flight response even when there’s no real danger. 

By understanding these cues, we can take proactive steps to soothe our nervous system and reclaim restful nights.

Listen in to learn:

• The science behind waking up in the middle of the night
• Practical steps to move and discharge activating energy
• Techniques to shift into a parasympathetic state for better sleep

Tune in for tips that will help improve your nighttime routine and get you that quality rest you’re craving.


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Today’s [rewind] is a throwback to episode 176 helping you identify 5 signs of parental burnout and how to heal and recover your energy.

Being a mom is hard. Can we just say that without being chastised for complaining? 

Raising kids, managing a household, pursuing work-life balance – it’s a lot.  So if it feels like a lot - it’s not that you’re not cut out for this - it’s just a lot.

We juggle busy schedules, often neglect our needs, and don’t have the tools to regulate our nervous system.  So it’s no wonder that more moms are experiencing burnout than ever.

In today’s episode, you’ll learn 5 signs of mom burnout and a simple approach to start the healing journey.  You don’t have to overhaul your life all at once, but there are effective changes you can make today that'll make a difference in how you feel.

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Could your everyday routines be secretly ramping up your anxiety? 😱

We’re diving into the latest neuroscience and psychology to uncover three sneaky habits that might be fueling your stress levels. 

Let’s break down how what you consume, your environment, and how your pace of life can keep your nervous system on high alert.

What you’ll learn:

1. How Caffeine, Alcohol & Hydration Affect Your Anxiety - Discover the surprising impacts of what you’re drinking and what I recommend to keep your mind at ease.
2. The Anxiety Loop of News and Social Media - Learn how your media consumption might be spiking your anxiety and how to break free.
3. The Toll of a Hectic Lifestyle on Your Nervous System - Find out why constantly being on the go keeps you stressed and how to find balance.

Tune in to discover practical strategies for managing your anxiety and creating a calmer, more balanced life today.


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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

What does it mean to have an “empowered” mindset?

Join me as I chat with Natalie Bacon, a mindset coach for moms and the host of the Mom On Purpose podcast. 

Natalie is here to guide us through the transformative power of mindset work, helping us shift from seeking external validation to tapping into our inner wisdom and gut feelings.

Natalie shares practical tips on how we can become more confident in our parenting decisions and teach our kids to trust their own problem-solving abilities.

By letting go of the urge to control outcomes and embracing an empowered mindset, we not only enhance our own lives but also model resilience and self-trust for our children.

3 things you’ll learn in this episode:

1. 5-Step Process for Navigating Challenges with an Empowered Mindset - Discover a practical framework to face life's challenges with confidence and clarity.
2. The Importance of Self-Compassion - Learn how to cultivate kindness towards yourself, even during tough times.
3. Identifying Helpful vs. Unhelpful Emotions - Gain insights into recognizing and managing your emotions to support your personal growth and well-being.

Connect with Natalie Bacon:

• @mom.onpurpose
• Mom On Purpose

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Have you ever wondered if you’re actually chill or if you’re just really good at suppressing your emotions?

Before doing this work, I never thought of myself as an “emotional” person — I didn’t cry at movies, I didn’t lose my temper —but I was completely unaware of the emotional storm brewing beneath my cool exterior.

We’ve all been conditioned with implicit messages that certain emotions are unacceptable or weak (especially us women).  As a result, we can start to unconsciously suppress our own emotions.

The thing is, no matter who you are, patterns of emotional suppression will have a huge impact on your overall well-being (mental + physical).

Listen in to learn:

• The impact of bottling up emotions on your overall well-being
• Three red flags that indicate you might be suppressing your emotions
• How to shift from emotional suppression to healthy emotional management

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Over the summer, we’re going to bring back some of your past favorites as part of a Friday [rewind].  These are the top downloaded episodes that you all couldn’t get enough of! 

Today’s [rewind] is a throwback to episode 75  all about how to create real and lasting change.

In order to actually create new thoughts, behaviors, feelings, and emotions, we must access our somatic intelligence.  Somatic = relating to the body.

It’s one thing to conceptually understand how you want to show up in your life, but it’s a whole other ballgame to actually do it in light of the patterning of your nervous system.

Change and growth that’s focused only on the mind, i.e., cognitive learning, will only get you so far because you’re leaving out the rest of your body from the neck down.

Listen to this episode to learn about training our body to show up more powerfully for life – to have more capacity to hold all that life continues to throw at us.


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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Are you getting your daily D.O.S.E (dopamine, oxytocin, serotonin, & endorphins)?

You can naturally boost your body’s production of feel-good chemicals and neurohack happiness with just a few simple tweaks to your daily habits.

Check out these science-backed strategies to naturally boost key neurotransmitters to elevate your mood, enhance your well-being, and manage stress more effectively.

Listen in to learn:

• The role of dopamine in motivation and how to naturally boost it.
• Simple ways to increase oxytocin for better emotional connections.
• Tips for maintaining healthy serotonin levels for overall well-being.
• Effective strategies to enhance endorphin production to manage stress and pain.

ALL ABOUT HAPPY JUICE (and save $10)


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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

If you've been experiencing chronic pain or health issues and feel like you’ve tried everything without much success, it’s time for a deep dive into your body’s fascia.

Your body has an incredible system of spider web-like connective tissue called fascia. Through sensitive, fiber-optic-type communication, fascia is involved in and influences every other system and process in the human body.

For the past 20+ years, Anna Rahe has delved deep into a liberating and empowering relationship with fascia so that as many people as possible can invest in their health, restore their vitality, and heal themselves with the proprietary tools she has created. A

As the founder, CEO and educator of GST Body, Anna has spoken about holistic body care through fascia around the world, partnered with top athletes, surgeons, physicians and celebrities, and been featured in various publications, from Shape to Elle, Net-a-Porter to The Wall Street Journal.

On today’s podcast, Anna shares with us how our bodies are a “divining rod” pointing us to the roots of our bodily struggles. Her message of healing and vitality starts with us and how we can start healing ourselves with motion as medicine.

3 things you’ll learn in this episode:

1. The science of fascia and why it’s vital for health and wellness
2. How to harness motion as medicine
3. Anna’s own story of overcoming pain, and the secrets of how she stays energetic and flexible even at 45 while balancing motherhood and full-time entrepreneurship

Connect with Anna:

• IG: @annaraheofgst
• www.annarahe.com
• GST Vital Life Studio

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Think back to the last time you felt triggered - whether it was an eye roll from your kiddo, a rude comment from a neighbor, or being stuck in rush-hour traffic - being triggered activates our nervous system’s fight, flight, or freeze responses. 

But here’s the catch, when we’re triggered, we can’t just tell ourselves to calm down. We have to communicate safety in a way our nervous system understands.

In today’s episode, you’ll learn effective body-based tools to help communicate safety to your nervous system and bring yourself back into a state of balance. 

Learn how these practices can help discharge stress hormones, enhance sensory awareness, and promote emotional regulation.

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

When’s the last time you woke up feeling truly energized throughout the day?

Hormones, nutrition, sleep habits, and lifestyle - there are so many contributing factors to our exhaustion.  

But sometimes all we need to do is go back to the basics. 

Today I’m joined by Chloe Ward, a Functional Diagnostic Nutrition Practitioner & Certified Integrative Nutrition Health Coach whose passion is helping women reclaim their energy, conquer weight loss hurdles, and manage stress effectively. 

Chloe talks to us about how to identify the underlying causes of low energy and how health and wellness protocols are not a “one-size-fits-all” solution.

3 things you’ll learn in this episode:

1. The importance of minerals and how they affect stress, anxiety, and energy
2. 3 things you need to start doing for a better nights sleep
3. 3 habits to help restore low energy

Connect with Chloe:

1. IG: @onehealthymealatatime
2. OneHealthyMealAtATime.com
3. Free Energy Blueprint Quiz

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

There’s no escaping it - sometimes life’s just really hard. 

But even in the hard moments, we have choices.  And being intentional about our mindset is a major key to navigating life's toughest seasons with grace and purpose.

Today, I share about a season of big changes for our family, as we prepare to leave our home of 15 years in Miami for a new adventure. From closing my law firm to uprooting our family, the journey has been filled with both excitement and lots of tears. 

As we navigate the unknown, I've discovered powerful lessons about resilience, faith, and the strength we gain from life's challenges.

Listen in for a powerful mindset shift around adversity & resilience.  This mindset will help you find purpose in pain, and prepare you for the next season of growth and opportunity.

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

The Calm Mom Podcast now has over 250 episodes, and there are some oldies-but-goodies that are just too good to get lost in the mix.

Over the summer, we’re going to bring back some of your favorites as part of a Friday [rewind].  These are the top downloaded episodes that you all couldn’t get enough of! 

Today’s [rewind] is a throwback to episode 183 from last year all about how to create calm and safety in your nervous system.

Our body doesn’t speak a verbal language, so when we’re wanting to feel calm or present, we have to communicate to our body that it’s safe in a language our body understands.

In today’s [rewind] episode you’ll learn 5 different somatic (body-based) tools to create a sense of calm and safety in your nervous system.

These are exercises you can do any time you’re feeling dysregulated to help bring your body back to safety and ease it out of a fight, flight, or freeze stress response and back to regulation.

The summer cohort of RESTORE starts next week !!  If you wanted to join us, be sure to register today to secure your spot.  I want to give you a step-by-step plan to create calm and safety in your nervous system.  You’ll learn how to unlock the stress cycle, increase your energy, decrease your irritability and edginess, heal your gut and insomnia - it’s so good.  So if this feels like a full-body yes, register today and join us next week! Learn more here:


<<< JOIN THE RESTORE SUMMER COHORT >>>


REGULATE: Regulation Resources Guide

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Fight, flight or freeze - what’s your go-to stress response? 

If you’ve been living with chronic stress or unresolved trauma, it’s possible you’ve been stuck in a stress response for so long that the symptoms seem normal to you.

But what if you could start feeling better today just by understanding your nervous system and practicing simple exercises to unlock the stress cycle?

In this episode, we delve into how our nervous system responds to modern-day stressors, from an overpacked schedule to the mental load of motherhood. 

Learn why awareness of the state of your nervous system is a crucial first step toward regulating your nervous system. Michelle also discusses practical ways to shift out of survival mode and into a state of calm, presence, and productivity.

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Ever wonder how you got so overwhelmed, burned out, and struggling to keep up with the endless demands of life? 

It didn’t happen overnight.  We’ve all got sneaky habits that are contributing to burnout without realizing it. 

In today’s episode, you’ll learn about the common mindsets, behaviors, and habits that lead many women to chronic stress and exhaustion. 

Whether it’s a pattern of people-pleasing, masculine energy, or living out of alignment - listen in to discover if you have any of these 5 habits and learn practical solutions to help you find more ease and flow.

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Have you had the joy of parenting a strong-willed child?  😉

Our strong-willed kiddos are independent, confident, and determined.  They’re natural leaders and world-changers.

But those big personality traits don’t come without their power struggles, stubbornness, and a little drama-rama.

If you’re raising a strong-willed kid, learning how to regulate your nervous system is truly a superpower.

Tune into today’s conversation with Randi Rubenstein, host of the “Mastermind Parenting Podcast” and author of The Parent Gap. Randi is passionate about giving parents the tools to break unhealthy habits when trying to parent highly-sensitive and strong-willed children. 

3 things you’ll learn in this episode:

1. Why memorizing parenting scripts isn’t the best approach when we’re triggered
2. How connection is always the first step in co-regulation
3. Calm people solve problems (and parenting is a lot of problem solving!)

Connect with Randi:

• IG: @mastermind_parenting
• MasterMindParenting.com
• Mastermind Parenting on Youtube

Listen to the Heal Your Burnout Private Podcast


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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Inspired in part by 75 Hard (the 75-day mental toughness program that requires you to follow a strict daily regimen), I’m inviting you to a journey that’s anything but hard.

The seasons are changing, the kids are out of school, and it’s a great time to start incorporating new habits to support a regulated nervous system.

Join me on a summer journey to discover the feminine energy of ease and flow.  More peace and joy. More fun and rest. 

The 75 Soft summer challenge focuses on nourishing and regulating our nervous system through five daily habits designed to foster rest, self-care, and joy. 

Tune in and join the movement towards a summer of softness and self-compassion. 

Download the tracking sheet from the show notes and share your journey with us!

<<< DOWNLOAD THE 75 SOFT HABIT TRACKING SHEET >>>

Listen to the HEAL YOUR BURNOUT Private Podcast

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

What if I told you that there was a science to having confidence and healthy self-esteem?

Today’s guest, Dr. Simone Alicia, is The Self-Esteem Doctor 👩🏾‍⚕️She’s a self-esteem expert & motivational speaker who is deeply passionate about self-development and nourishing the mental, physical and spiritual well-being of people, especially women.

In today’s episode, she talks us through why we may struggle with self-esteem, how we can start making daily adjustments to our thought patterns, and measurable techniques that can get you on the path to confidence that you deserve.

3 things you’ll learn in this episode:

1. Tools and techniques that we can use to improve our confidence and self-esteem
2. How we can take stock of our mental, spiritual and physical wellbeing
3. How we can help foster healthy self-esteem in our children

Connect with Dr Alicia:

1. IG: @theselfesteemdoctor
2. Free Resource Library

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Do you ever feel like you're holding everything together on the outside, but on the inside it feels like a daily battle with self-doubt, overthinking, and exhaustion?

In today’s episode, we dive into the often-overlooked concept of high-functioning anxiety. While society might praise your high achievements, organization, and dependability, these traits can sometimes mask a nervous system stuck in fight or flight. 

If you find yourself constantly overthinking, unable to relax, or saying yes to everyone at the expense of your own well-being, this episode is for you. By recognizing the signs of high-functioning anxiety, you can begin to close the stress cycle and shift towards a state of calm and ease.

Listen in to learn:

• How to identify 5 hidden signs of high-functioning anxiety.
• The impact of overthinking, people-pleasing, low self-worth, perfectionism, and procrastination on your nervous system.
• Practical steps to help your nervous system move out of fight or flight and into a more regulated state.

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Have you ever known that something was off with your mental, emotional, or physical health, and bounced around between doctor’s offices unable to get any real explanation or solution?

If so, you’re not alone.  Today’s guest, Risa Groux, is a Certified Nurse, Functional Nutritionist and Certified Autoimmune Coach. She is passionate about discovering the root causes of our symptoms and offering holistic solutions to heal our bodies from within. 

3 things you’ll learn in this episode:

1. How functional nutrition and autoimmune coaching go hand-in-hand
2. How to identify the root causes of autoimmune diseases
3. How to customize your diet to your individual health needs

Connect with Risa:

1. IG: @risagrouxnutrition
2. www.risagrouxnutrition.com - Use code “TCM10” to save 10% on any products bought on her website!
3. Take the “Your Food Frame Quiz” here!

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You probably know what anxiety feels like, but do you know what that experience of anxiety might be trying to communicate to you?

Our body is constantly sending us somatic cues.  The key is to learn to listen to the message instead of trying to silence the messenger.

In today’s episode, I’m sharing 5 things that your anxiety might be trying to tell you.  If you’re able to grow in awareness of the ways your body communicates with you, you’ll find the path to healing anxiety from the inside out.


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Toxic parenting is so much more than a buzzphrase. It’s real, emotional trauma that we can carry into adulthood. 

As adults, setting boundaries with our childhood caregivers and “reparenting” ourselves is often the key to standing in the gap as a cycle breaker and raising our children differently than how we were raised.

In today’s episode, Cari Fund, a passionate women’s advocate and author, joins me to talk about her journey of navigating estrangement from her mother, learning how to reparent herself, and teaching us how to change the narrative and environment in our homes.

3 things you’ll learn:

1. How to break the cycle of toxic parenting
2. Practical ideas to start reparenting yourself
3. How to create a legacy of love and empowerment for your children

Connect with Cari:

• IG: @cari.fund
• www.cari.fund
• Free Guide: Heal Wounds and Break Generational Trauma

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Muscle tension, aches & pains, gut issues, insomnia, headaches, autoimmune conditions - did you know that all of these can be physical symptoms of stress and anxiety stored in our body?

When our nervous system perceives stress, there’s a physiological response in the body, so we need to have daily practices to release this stress and anxiety from our body.

In today’s episode I teach you 7 simple and practical ways to release stress and anxiety in your body where you’re feeling it most.

Stress could be hanging out in your jaw, your shoulders, even your gut, and there are simple practices that can get you on the path to healing.  Listen in to learn how!


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Do you feel the pressure to do it all?

As women, we so often feel an unspoken expectation to be able to handle all the things that need to be done as a mom, as a wife, and in our workspaces, without complaint or skipping a beat.

If you’ve felt that pressure to do all… the... things, you my friend are not alone. 

In this episode, Abby Calabrese, an executive coach for high-achieving female professionals, breaks down how we deal with the stress of life as modern-day women. She has developed a method for women to recalibrate their lives and reclaim fulfillment.

Don’t miss the turn in our conversation about our coping mechanisms for stress and how being sober-curious has been a game changer for both of us. 

3 things you’ll learn:

1. Why it's better to take action than miss out by not even trying
2. How the amount of stress we are under as women to "do it all" leads to burnout
3. The impact of alcohol on the nervous system

Connect with Abby:

• IG: @abbycalabresecoach
• AbbyCalabrese.com
• This Naked Mind by Annie Grace

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REGULATION RESOURCES

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It happens to the best of us, right?  We all have moments when we've lost our cool with our kids. Motherhood can be hard, y’all!

In today’s episode, you’ll learn about your window of tolerance - your capacity to handle parenting (and life) - without snapping or becoming dysregulated.

Here's the thing - you can’t have emotional regulation without nervous system regulation. 

When you learn to regulate your nervous system, you’ll find that you also have the ability to better regulate your emotions.

Listen in to learn 3 practical things that will help you keep your cool when you’re feeling triggered and expand your capacity to hold more of what life throws your way.


EP. 27 - HOW TO REPAIR WITH YOUR CHILD AFTER LOSING YOUR COOL

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Do you have a pattern of people-pleasing?

When’s the last time you said yes when you really wanted to say no? Taken on more than you had the bandwidth for? Worried about whether someone was upset with you?

Here’s the thing friend, there’s a cost to keeping everyone around you happy.

Tanya Engesether knows how people-pleasing and seeking approval can be an express ticket to burnout. 

As a Christian Certified Life Coach and host of The Grace Filled Leader podcast, she teaches women how to release the guilt of prioritizing a healthy nervous system over pleasing others and how to make space for grace in all areas of our lives.

3 things you’ll learn:

1. Clues that you might  be a people pleaser
2. How to break the habits of approval-seeking and people-pleasing
3. How to release the guilt of setting new boundaries

Connect with Tanya:

• IG: @tanyaengesether
• GraceFilledLeader.com
• Free Grace FIlled Leadership Discovery Call

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Have you ever been angry and someone told you to “just calm down”?

Or have you ever experienced anxiety and tried to calm your body with a moment of stillness, but it just seemed to make you feel worse?

Oftentimes, when we’re in our sympathetic nervous system feeling anxious or angry, trying to calm down by taking deep breaths or meditating can be really uncomfortable.

It’s not what our body needs at the moment. 

In today’s episode, you’ll learn what your nervous system actually needs to process and release the stress, anxiety, and anger of fight-or-flight.

These body-based exercises will help you close the stress cycle and naturally come back to calmness in an unforced way.


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When was the last time you got a good night’s sleep?

Or maybe a better question is when was the last time you woke up feeling truly rested

Do you have a hard time falling asleep or staying asleep?

Today’s guest is Devin Burke of the Sleep Science Academy.  Devin walks us through his holistic approach to helping people stop suffering and start sleeping. Quality sleep is so much more than the duration. 

Devin teaches us how much sleep we really need, how to identify the quality of our rest, and how to track and optimize our sleep habits,

3 things you’ll learn:

1. Strategies and holistic approaches to eliminate insomnia naturally
2. Navigating the mind-body connection for better sleep
3. Tips and habits for cultivating sustainable sleep patterns, emphasizing the importance of consistency and personalized routines

Connect with Devin:

• IG: @devinburkewellness
• TheSleepAcademy.com

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Are you running on empty? Maybe you know the feeling - brain fog, forgetfulness, irritability, anxiety, loss of motivation - you’re just plain exhausted. 

But how did you get to this point?  It didn’t happen overnight.  So, what are the biggest contributing factors?

In today’s episode, you’ll learn 3 of the most common reasons why women are feeling fried. 

I’ve got easy-to-identify patterns that might be leading to your burnout, and simple ways to start healing.


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Has birth control (or something else) prescribed by your OB/GYN had a lasting impact on your health & wellness?

Have you known something was off with your hormones, only to be told that your labs are fine?

Have you ever been concerned about weight gain, but been told that you just need to exercise more and eat less?

If so, you’re not alone.

In this episode, triple board-certified OB/GYN, Dr. Tabatha Barber, joins us to share her expertise in gynecology, hormonal health, and functional medicine and bust some myths we’ve been led to believe about our gynecological health. 

3 things you’ll learn:

1. Common myths still perpetuated by OBGYNs regarding hormones, birth control, diet, body image, and the real cause of gynecological issues
2. How to tap into your body’s innate ability to heal itself and thrive
3. The connection between fasting, faith and balancing our hormones

Connect with Dr. Tabatha:

• IG: @thegutsygynocologist
• DrTabatha.com
• Fast to Faith

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Do you have an overactive nervous system?

Symptoms of a nervous system stuck in fight or flight can include chronic anxiety, insomnia, headaches, and a clenched jaw/muscle tension.  An overactive nervous system may even affect your gut health, immune system, and fertility.

But how do you calm an overactive nervous system and regain a sense of calm?

In today’s episode, I’ve got 5 ways to start healing your nervous system with simple, practical, body-based solutions that can move you out of nervous system dysregulation and back to feeling peaceful and energized.
 

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Have you ever worn your busyness like a badge of honor?

Oftentimes, being busy and having a packed schedule can make us feel like we’re living a full life. But hustling between events and commitments doesn’t mean we’re living life the fullest.

Today we hear from Gabe Cox, an online business and goals strategist and the founder of Red Hot Mindset. As an avid runner, Gabe has harnessed that passion into helping women set goals, plan strategically, and do it all from a powerful place of simplicity.

Gabe shows us how we can ditch hustle culture and intentionally plan our goals based on our season of life.

3 things you’ll learn:

1. How to protect yourself from hustle culture while working toward your goals
2. How to turn your passion and purpose into impact and income
3. How to craft a personalized game plan that works for the season you’re in and the capacity you have 

Connect with Gabe:

• IG: @gabecox_redhotmindset
• Redhotmindset.com
• My Game Plan Workbook

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

What’s your go-to response when you’re asked to take on something new?

For the longest time, I’d automatically say yes (regardless of whether I had the time or energy).  Can you relate?

As high-achieving moms, we likely take pride in being high-capacity - you’re dependable, productive, reliable, helpful, etc. But being quick to say yes to everything can also be a fast track to burnout.

In today’s episode, I share 3 things I started saying to help me set better boundaries around my time, energy, and bandwidth, and help me recover from burnout. 

If you’ve been feeling overwhelmed and pressed for time lately, this episode is for you!


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Are you a helicopter parent?  Do you often find yourself hovering over your kids to make sure they’re safe and intervening at the slightest sign of struggle?

We’re responsible for the health and safety of our children (obv), but the research is showing that there are consequences to helicopter parenting that we might not be aware of. 

In today’s episode, Bizzie Gold, author, speaker, mom of 4, and founder of the Break Method, brings insight into the connection between childhood emotional patterning and behavioral expressions in adulthood. 

In today’s episode, she shares how helicopter parenting can affect our children’s brain development and emotional patterning and offers a better solution for both us and our kiddos. 

3 things you’ll learn:

1. How helicopter parenting is more harmful than helpful
2. How to look at your child’s perspective when stress is escalating
3. How to help your child build autonomy and self-confidence

Connect with Bizzie:

• IG: @bizziegold
• BizzieGold.com

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Some things just go together.  Peanut butter & chocolate, mac & cheese, and perfectionism & anxiety. 😉

But in all seriousness, if you notice that you tend to have perfectionistic tendencies, you likely also manage high-functioning anxiety. 

You feel uneasy when things are out of order.  It drives you crazy when people don’t follow rules.  It’s hard to relax when the house is a mess.  You have really high expectations for yourself and others.

I get it because I’ve been there too. 

And in today’s episode, we take a look at where your perfectionism might have started and then explore 3 reasons why perfectionists tend to have high anxiety (and what to do about it).


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Do you use a daily to-do list?

I know how good it can feel to cross things off a list, but did you know that to-do lists are not the best way to maximize our productivity and efficiency?

In today’s episode, time management expert Megan Sumrell talks to us about getting rid of our lists and focusing on our priorities and time management instead of just crossing off to-dos. 

After spending over 20 years working in systems and planning, Megan has formulated easy to implement steps to manage your time at home, feel productive, and get organized, all while keeping your sense of self and purpose.

3 things you’ll learn:

1. Why you should be aiming for work-life harmony instead of work-life balance.
2. Why your daily task list is adding stress to your life and what to do instead.
3. How to minimize distractions and stay focused on your priorities

Connect with Megan:

• IG: @megansumrell
• www.pinkbee.co
• The Pink Bee App

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Do you feel like you’re always rushing?  Wondering where your creativity has gone? If so, you might be stuck in “survival mode”.

The everyday and chronic stress we experience causes a physiological response in our body.

We release hormones like adrenaline and cortisol and are prompted into survival mode - fight, flight, freeze, or fawn. 

When our body doesn’t feel safe enough to return to baseline stress level, we can get stuck in a survival mode.

In today’s episode, I’ve got five signs that you might be stuck in survival mode.  Some of these signs can be subtle and most are fairly common.

So listen in to find out if you might be living in survival mode.


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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Have you noticed a difference between feeling tired and being chronically fatigued?

We can usually take a quick nap or go to bed early to recover from feeling tired.   But chronic fatigue is a deeper issue that requires a more holistic response.

In today’s episode, Certified Functional Diagnostic Nutrition Practitioner, Tiffany Cagwin,  joins us to talk about some of the most common culprits of chronic fatigue and how it’s affecting working moms in particular (hint: it’s not just stress!). 

The mental load of motherhood, lack of sleep, and constant stimulation may seem like the obvious causes of your energy shortage, but today’s episode will expose some of the surprising roots that are contributing to your chronic fatigue.

Tiffany’s aim is to help take a holistic approach to helping us moms heal chronic fatigue by better managing our time, giving us energy-boosting habits, and steering us away from habits that are more harmful than helpful.

3 things you’ll learn:

1. Key reasons we’re seeing an energy shortage among moms
2. The most common causes of chronic fatigue
3. Day-to-day habits that can aren’t actually energy giving

Connect with Tiffany:

• IG: @tiffcagwin
• Book a Discovery Call with Tiffany
• Free Guide: Fatigued to Fired Up

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Here are some of the top benefits to having a regulated nervous system:

• improved mood and emotional balance
• increased creativity
• reduced stress, anxiety and overwhelm
• better sleep and physical recovery
• improved digestive function
• increased overall resilience (this is the goal)

If you’re ready for more of this ⤴️, then today’s episode is for you.

In this episode, I share 4 things you can start doing today to regulate your nervous system. 

Each of these game-changing strategies are small changes that will have a huge impact in healing and regulating your nervous system.


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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

What’s holding you back from chasing down those big dreams of yours?

Is it a pesky inner critic?  Do you struggle to find the time? Has it been hard to focus on your personal goals since becoming a mom?

I get it - it’s easy to get swept up in the day-to-day of motherhood. Whether you feel like you’ve given up parts of yourself, are your own worst critic, or find yourself using motherhood as an excuse to hit pause on your goals, you’re not alone.

Today, mother of 3, wife, entrepreneur, and marathoner, Andrea Herbert of Gold Ivy Health Co., joins us to talk about how to live a life that actually aligns with our values and brings us a sense of fulfillment. 

Andrea has coached thousands of women to embody the highest version of themselves. Whether your goal is to build confidence, be a better parent, or find more joy, you can overcome your mental obstacles and turn your dreams into a reality.

3 things you’ll learn:

1. How to tame the motherhood inner critic
2. How to sustain your energy throughout the day
3. How to build confidence and shatter your limiting beliefs

• goldivyhealthco.com
• IG: @goldivyhealthco
• Move with GoldIvy

What do you usually do when you’re feeling anxious, irritable, or burned out?

Do you tend to ignore it?  Push though? Check out?

Experiencing anxiety, irritability, or burnout can be a signal that your body’s in a fight, flight, or freeze response.

In today’s episode, I share a few different body-based somatic tools and practices that can help shift your nervous system out of a fight, flight or freeze stress response and back to a place of safety, calmness, and regulation.

Bonus - each of the somatic tools I give you in this episode are super simple and only take a couple minutes!


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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Do you find yourself thinking through every possible scenario before you can make a decision?

Or maybe you’re the kind of person who always goes above and beyond?

The reality is that burnout comes from both negative and positive factors in our lives, and it’s time to take inventory.

In today’s episode, self-described hyperactive overachiever and recovering perfectionist, Lauren Ruth Martin, helps us untangle overthinking and overachieving to heal our burnout. 

We are creatures of habit, and Lauren helps us identify some of the patterns that are contributing to our overwhelm and burnout. 

3 things you’ll learn:

1. The signs and symptoms of burnout
2. Important “boring self-care” and how to incorporate it more into everyday life
3. How your procrastination may be tied to perfectionism

Connect with Lauren Ruth:

• www.laurenruthmartin.com
• IG: @laurenruthmartin 
• The Nine to Kind Possibility Planner

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Let’s clear something up: having a healthy, regulated nervous system does not mean you’re calm all the time.  Phew!

Rather, a healthy nervous system is resilient.  It responds appropriately to stressors (but doesn't get stuck in a stress response), and can return to a state of calm when the stress has passed. It ebbs and flows in response to what’s happening around us.

In this episode, we're breaking down the top 3 reasons why having a healthy and resilient nervous system is crucial, especially as a mom.

So if you’re ready to get off the hot-mess express and are seeking more stability and resilience in the face of everyday challenges, this episode is for you!


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How often do you think about sleep? From the minute we become a mom, sleep becomes a big deal (for both us and our kids)! 

My kids’ sleep schedules are often on my mind.  Are they getting enough sleep? Am I letting them stay up too late? Is this nap going to ruin bedtime? Why do they have such a hard time waking up?

In today’s episode, Registered Nurse and Certified Clinical Sleep Educator Terry Cralle, breaks down the science and research behind healthy sleep habits. 

Terry discusses how stress impacts children’s sleep habits, how nighttime rituals can help our kids get more quality sleep, and practical tips for helping our little ones sleep (so we can sleep too!).

Three things you’ll learn:

1. Clues that our kids aren’t getting enough sleep
2. How to help our kids develop a healthy bedtime & sleep ritual 
3. How to know when it might be time for a new mattress or pillow

Connect with Terry:

1. BetterSleep.org
2. Instagram - @bettersleeporg

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I usually see women deal with their anger in one of two ways.  

It’s typically either “I’ve got a hot temper and it’s often on full display” or it runs more along the “I’m pretty chill, but I might be suppressing some anger” camp.

How do you deal with anger?

No matter which camp you’re in, anger is a completely normal human emotion, and most of us have no idea how to release it in a healthy way.

In today’s episode, I go through 5 subtle signs that you might be suppressing anger without realizing it. 

Some of these signs are surprising physical symptoms (like headaches and gut issues) and some are other emotions (like resentment and frustration) that are actually manifestations of suppressed anger. 

Listen in as we explore the roots of suppressed anger and how it can be showing up in your life in surprising ways. 

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

We often wear busyness as a badge of honor - but is it?

Motherhood can be crazy busy if we let it.  We can get sucked into the constant running from one place to another - this sport, that birthday, quick grocery run, dash back from work.  Here’s the thing - our pace doesn’t have to be tied to our productivity.

If you’re ready to slow down, Stephanie O’Dea, NYT Bestselling Author of How to Live Slowly: Peaceful Tranquility in a Frenzied World, gives us practical handles to help live a slower, more sustainable lifestyle with our family. 

Stephanie shares with us her journey that started with a Crock Pot (yes, seriously!) and led her to developing five steps to help you embrace a slower paced, more intentional lifestyle. 

Three things you’ll learn:

1. What it really means to live more slowly
2. How to achieve your goals without all the hurry and hustle
3. How to set priorities and be intentional about how you spend your time

Connect with Stephanie:

• Website: www.stephanieodea.com 
• Instagram: @stephanieodea
• Daily Journaling Sheet

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We know that stress can cause dark circles under our eyes, but did you know that chronic stress can impact so much more about how we look?

The state of our nervous system ultimately impacts the health of all the other systems in our body, which can impact how we look.

In today’s episode, we talk about 5 surprising changes in our physical appearance - from our hair, skin, and stubborn weight - that can all be caused by chronic stress.


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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Are there parts of your daily routine that might be increasing your stress, anxiety, & overwhelm?

If you’re like me, for years I had daily habits that were keeping me stuck in fight-or-flight - and I did even realize it!

In today’s episode, I’m sharing 5 things I ditched that made a huge difference in regulating my nervous system and reducing my anxiety & overwhelm.

They’re simple, they’re practical, and they’re things you can ditch today and notice the difference too!

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Co-parenting can be a difficult path to navigate with grace and intention.

Parenting is hard enough, but navigating divorce and co-parenting can put you on the fast track to overwhelm. If you’ve struggled with anxiety & stress when it comes to co-parenting, today’s episode is for you.

Mikki Gardner is a Certified Life + Conscious Parenting Coach, the host of Co-Parenting With Confidence Podcast, and a mom of 3! After learning how to navigate life post divorce & using it as a catalyst to her own transformation, Mikki now helps moms move past the drama to become calm, confident co-parents. 

Mikki is on a mission to help women navigate the emotional and practical difficulties of co-parenting while creating an intentional, joy + ease-filled life.

Three things you’ll learn:

1. How to move out of the toxic communication cycle, never-ending conflict + chaos with your co-parent
2. How to prioritize your kids while setting boundaries
3. How conscious co-parenting can benefit you

Connect with Mikki:

• Website: www.mikkigardner.com
• Instagram: @mikkigardner

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Feeling the weight of the world on your shoulders? You're not alone. 

As moms, we often find ourselves carrying a hefty mental load, with a side of guilt thrown in for good measure. 

In today’s episode, JoAnn Crohn, M. Ed, of No Guilt Mom, teaches us tips and tricks to navigate motherhood while pursuing our passions - all without the guilt.

JoAnn shows us how we can build deeper and more meaningful relationships with our family by talking through solutions instead of relying on “what’s always been done”.

Three things you’ll learn:

1. How to delegate tasks within the home or let balls drop so that you can pursue your own desires.
2. How to figure out the reasons behind kids' behavior and come up with solutions together as a family - versus coming up with the "right" consequence. 
3. How to let go of the guilt that comes with parenting and pursuing our own fun and connection as women.

Connect with Joann:

• Website: NoGuiltMom.com
• Instagram: @noguiltmom
• “Stop Doing” Checklist - a free list of 7 things that moms can stop doing and actually benefit their family in the long-run. 

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Don’t miss this final day to sign up for RESTORE! 🎉

Your body is always communicating with you. 🗣️ Are you listening?

Have you ever had a headache or neck pain and just popped a couple Aleve?

Have you ever had trouble falling asleep and thought “I’ll just have a glass of wine to unwind”?

Do you have a history of gut issues or autoimmune conditions?

Your body might be telling you “enough is enough”.  Our body often knows our limits before our brains does.

In today’s episode, we explore some of the most common reasons we experience somatic cues of nervous dysregulation and I coach through three different signals your body may be giving you that you need to slow down and pay attention.


REGULATE YOUR NERVOUS SYSTEM AND UNLOCK THE STRESS CYCLE - LEARN MORE ABOUT RESTORE

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

What comes to mind when you hear the word “balance”?

Is it a set of scales with items carefully placed on each side? ⚖️

For working moms, balance can feel like a goal that’s always just out of reach. 

In today’s episode, Dr. Elizabeth Kagan Arleo shares her first-hand experience and eight lessons she’s learned as a working mother. She’ll talk about stressors that are unique to professional working moms and how imposter syndrome can be a factor in burnout.

Three things you’ll learn in this episode:

1. Why working moms are vulnerable to overwhelm
2. What it means to “eat your frog”
3. How to overcome imposter syndrome

To connect with Dr. Arleo, head to:

• Website: www.drelizabethkaganarleo.com
• Book: First, Eat Your Frog

REGULATE YOUR NERVOUS SYSTEM AND UNLOCK THE STRESS CYCLE - LEARN MORE ABOUT RESTORE

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Want to try my nervous system nightcap? 

For the last few months, I’ve been sipping this simple recipe about 30 minutes before I go to bed and it's been a game-changer in helping me get quality sleep and have more energy during the day.

So, of course, I wanted to share it with you!

In today’s episode, I’ll give you the recipe for my nervous system nightcap, and also break down the science behind it. 

When our stress hormone cortisol is running on overdrive all day (and depleting our glycogen stores), it can wreak havoc on our sleep.

So, having a drink that naturally contains melatonin and supports our adrenal glands helps to regulate our stress response and promote relaxation and sleep.

Give this recipe a try for a few weeks and let me know how it goes. Here's to restful nights and refreshed mornings!


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Drumroll, please... doors to my group coaching program, RESTORE, are now OPEN! 🎉

If you've been nodding along as you’ve listened to the last few episodes, then this is your moment, my friends.

Regardless of how dysregulation or burnout is showing up in your life, there's only one solution: learning how to adopt a lifestyle that supports nervous system regulation.

That's why I've poured all my expertise into creating a 6-Step Framework rooted in neuroscience & the nervous system.

In today’s episode, I will coach you through my powerful 6-step framework to regulate your nervous system, unlock the stress cycle, and heal from burnout. 

This exact framework is what I teach inside RESTORE, our group program.

RESTORE isn't just about information – it's about transformation, friends. In our 7 weeks together, we'll dive deep into nervous system balancing exercises, habits, and mindset shifts, all with LIVE coaching and personalized feedback from me.

So, if you're ready to reclaim your energy, find balance, and say goodbye to burnout, head over to michellegrosser.com/restore and secure your spot. As a thank you for being a founding member, we're offering $500 off with a special code at checkout.

Remember, this is the lowest price the program will ever be, so don't miss out!

Still curious or have questions? Book a free 30-minute call with me at the link below, and let's chat. Or shoot me an email, and I'll make time to connect with you personally. Your journey to healing starts here, and I can't wait to walk alongside you every step of the way. Let's do this, mama!


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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Do you love to unwind with a glass of wine at the end of the day?

You’ve taken care of your kids all day, kept up with the house, done your own work. Maybe that glass at the end of the day is how you take the edge off after the day’s chaos. 

If so, you’re not alone.  Mommy wine culture is everywhere.  And I bought into it for years until I studied the nervous system.

Sober mom advocate Celeste Yvonne joins us in today’s episode to talk about the harmful nature of Mommy Wine Culture and how easily we come to rely on a drink as a part of our daily routine. 

Three things you’ll learn in this episode:

1. What it means to be sober curious
2. How even occasional alcohol consumption impacts our nervous system
3. Surprising ways mommy wine culture causes anxiety

To connect with Celeste, head to:

• Instagram: @theultimatemomchallenge
• Website: www.celesteyvonne.com 
• Facebook: The Ultimate Mom Challenge

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What does your self-talk sound like when you’re feeling stressed and overwhelmed?

Is it like the Little Engine that could chanting “I think I can. I think I can. I think I can” or does that voice tend to be more critical?

Over the years, I’ve consistently relied on 3 specific reminders to help me heal from burnout and redirect my focus when I’m feeling stressed.

And I’m not talking about saying nice things to myself in the mirror.  I’m talking about mantras, affirmations, and reminders that are rooted in nervous system regulation.

Listen to this episode for these 3 powerful mantras that will help you stay grounded when you start to spiral out in stress. 


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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

What does the first hour of your day look like? 

Maybe you've gotten your AM routine down to what you think is a science.  

But here’s what I’ve noticed - most of us aren’t aware that we have morning habits that are sabotaging our nervous system and causing burnout.

In today's episode, you'll learn 5 common morning routines that actually increase your baseline stress levels and can cause anxiety and burnout. 

I'll teach you easy swaps to your morning routine to start your day supporting nervous system regulation (and I promise I won’t take away your coffee!)/

Recovering from burnout doesn’t happen in a day, but I can teach you how to start your mornings with intention to optimize the state of your nervous system for healing.


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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

A place for everything and everything in its place. Sounds familiar?

While having an organized home sounds ideal, making it a reality can be a whole different story.

In today’s episode, organization expert Jenny Layton talks to us about how to reduce clutter and how to make the time to do it.

By prioritizing the things that matter most and getting rid of both physical clutter and mental barriers, busy moms just like us can declutter and get organized.

Three things you’ll learn in this episode:

1. Where to begin when organizing & decluttering feels overwhelming
2. How to follow through on our good intentions to plan and organize
3. How to stop getting in our own way and make real time for change

To connect with Jenny, head to:

• Instagram: @jlthehappygal
• Website: The Happy Gal
• Podcast: Life Organized
• Freebie: Get Organized Fast

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode.

Over the last few months, I’ve become a great quitter. 

And guess what? It’s been amazing.

When did quitting get such a bad rap, anyway? 

Check out this minisode to reframe your mindset around calling it quits and discover how quitting might just be the key to more joy.  

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Managing stress is a part of life, right?  Especially as a mom, it can feel  like if it’s not one thing, it’s another. 

But here’s the thing about stress - our body is designed to experience stress as a cycle with a beginning and an end.

We perceive a stressor -> our body has a physiological response -> we go into fight-or-flight -> the stressor resolves & we’re safe -> we return to regulation.

But what happens when we’re living in a state of chronic stress?  We can get stuck in fight-or-flight and the stress cycle never completes.  And this my friends, is what leads to burnout.

But how do you know if you’re stuck in fight-or-flight? 

In today’s episode, you’ll learn five signs that your nervous system is likely stuck in flight-or-flight even if you’re not feeling angry or anxious.  Plus, we’ll discuss how to unlock the stress cycle so your body can regulate and you can move from surviving to thriving.

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

How often do you think about money? Better yet, how often do you talk about it without breaking into a sweat?

In today’s episode, Shinobu Hindert encourages us that financial planning doesn’t have to be stressful!  Shinobu is a money expert & best-selling author of the book Investing Is Your Superpower.

If you’ve ever felt inadequate when it comes to investing or unsure about where to even begin, Shinobu has real solutions and easy to follow guides to get you where you need to be financially.

Three things you’ll learn in this episode:

1.  How to prioritize taking care of your family finances to secure your family’s financial future
2. The importance of investing now
3. How to be empowered (rather than intimidated) in your finances

To connect with Shinobu, head to:

• Instagram: @shinobuhindert 
• Website: Empowered Planning
• Book: Investing is Your Superpower

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Have you ever felt burned out and looked ahead to a 3-day weekend or another break your calendar because you were finally going to rest and recharge? Same, friend.

Don’t get me wrong - long weekends are awesome.  But here’s the thing *spoiler alert* the whole "take time off to heal" idea might not be the magic fix you hoped for.

Burnout’s a slippery slope. It can often take years of pushing ourselves and ignoring our body’s signs to slow down before we realize how burned out we are. 

In today’s episode, I take you through my simple 6-step framework to help heal your burnout. So if you’re ready to unlock the stress cycle that leads to burnout, this episode is for you!

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

What’s your typical response when your kiddos start melting down?  I hear the word "meltdown" and I swear my eye starts to twitch.  And I know I’m not alone!

Chances are, regardless of how well we handle them, our kids’ big emotions can be triggering. 

In today’s episode, Kaili Zeiher, pediatric occupational therapist and host of the podcast Chaos to Connected, joins me to talk through the tools we need to tackle our children’s challenging behaviors in a healthy and effective way.

She teaches us how to address some of the toughest parenting moments with our kids while validating their feelings and helping them develop their self-regulation skills. 

Three things you’ll learn in this episode:

1. How we can overcome triggers when faced with our kids’ challenging behavior
2. The most effective sequence for holding space for a child’s emotions while teach self-regulation skills
3. Ways to implement connection-focused strategies when encountering difficult behaviors that build trust and safety

To connect with Kaili, head to:

• Instagram: @kaili.zeiher 
• Podcast: Connected to Chaos
• Product: Meltdown Management Mini Training (Free!)

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REGULATION RESOURCES

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

While it’s awesome that nervous system regulation is becoming more mainstream,  every day I hear cringy nervous system hacks all over social media that simply aren’t supported by science.

In today’s episode, we’re busting some myths and clearing up some mistruths you’‘ve probably heard about the nervous system.  Think “ just a deep breath”.  Or “being regulated means feeling calm.” These kinds of tips only tell half the story and aren’t always effective.

Join me as we tackle 3 of the most common lies you might have heard about the nervous system.  Your mind and body are more nuanced than the majority of the nervous system hacks you’ve been given, so listen in to hear the truth and use what you learn to help regulate your nervous system in a way that actually works.

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It’s that time of year again where everyone’s talking about goals. 

I love goal setting, don’t get me wrong.  But I’ve noticed that oftentimes, goal setting is tied to a whole lot of “shoulds”.  We think we should be exercising more, so we set a goal around it.  We think we should be more productive, so we set a goal around it.

When’s the last time that you set goals that truly lit up your soul?

Join our conversation with Kate House, host of The Live By Design Podcast. Kate specializes in coaching women towards personal growth and has a blueprint designed to get your dreams off the ground. 

If you’re ready to bridge the gap between your vision and reality, this is the episode for you.  Through intention setting, reflection, and dream casting, Kate teaches us how to identify our big-picture goals that will guide our next steps.

Three things you’ll learn in this episode:

1. How to set your own personal goals with soul
2. The step-by-step plan to bring these goals to fruition and find joy in the day-to-day
3. How to trade in all-or-nothing thinking and perfectionism for a growth mindset

To connect with Kate, head to:

• Instagram: @mskatehouse 
• Website: www.mskatehouse.com
• Podcast Summit: The Empowered Self Summit All Access Pass (Using the link, enter coupon code "house" for $97 off, making the offer free.)

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When was the last time you made a New Year’s resolution? Better question - when was the last time you actually followed through on a New Years resolution?

If this seems like a bummer - let me encourage you today.  It’s not you - New Year's resolutions simply don’t work. So let’s talk about why (and what to do instead).

In today’s episode, I share the 5 reasons I stopped making New Year's resolutions. We can learn from the pitfalls of setting resolutions to get more intentional about our goals for 2024. 

If you’re looking for ideas to bring about lasting change in 2024, this is the episode for you.  Cheers to the New Year!

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Have you ever looked around your house or car and asked yourself “where did all this stuff come from?!”

Your nervous system thrives in an orderly environment.  So it makes sense that tripping over stuff at every turn can make us feel overwhelmed and cranky.

And it’s not just physical stuff that feels cluttered.  Sometimes all the stuff going on in our minds feels just as chaotic.

In today’s episode, Emily McDermott of Moms Overcoming Overwhelm, teaches us how to create space in our homes and minds. 

Join us as Emily shares practical steps for embracing simplicity and decluttering our homes, heads, and hearts.

Three things you’ll learn in this episode:

1. How clutter affects nervous system regulation
2. How to simplify your life to align with your spiritual well-being
3. Where to start the decluttering process so your don’t get overwhelmed

To connect with Emily, head to:

• Instagram: @simplebyemmy
• www.simplebyemmy.com
• Emily’s Facebook Group
• Moms Overcoming Overwhelm Podcast
  
  
  

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I love the holidays... and they can often mean time around extended family that can be super triggering. 

So if you’re bracing for Aunt Edna’s constant commentary, grandma’s passive aggressive tone, and Uncle Bill’s parenting advice (ugh) - I've got you.  

Here’s the good news - there are things you can do to regulate your nervous system so that these challenging family dynamics don't set you off.

Three things you’ll learn in this episode:

1. How to resource yourself before stepping into triggering situations so your nervous system is best prepared
2. How you can set healthy and loving boundaries around time with extended family
3. Ways to regulate when you notice yourself becoming activated in social situations

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Do you ever feel overwhelmed with all the things you have to do and don’t know how you’re going to fit everything in?

We all have the same number of hours in a day, but why does it feel like some people are better at getting things done?

In today’s episode, Anna Dearmon Kornick, time management coach and host of the podcast “It’s About Time - A Podcast about Work, Life and Balance” joins us to lay out her guide to effective time management. 

The truth is that sometimes the calendars and the pretty planners aren’t enough. Join in as Anna shares the tools and tips we need for home and work, so we can optimize how we use our time.

Three things you’ll learn in this episode:

1. Three tools every mom needs in her time management tool box

2. Why time management goes beyond the pages of your planner

3. Where to start if you want to better manage your time 

To connect with Anna, head to:

• Instagram: @annadkornick

• Website: annadkornick.com

• Book: Timemanagementessentials.com

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Is anyone else feeling the pressure to do all the things over the next few weeks?

With everything we have going on over the holidays, it makes sense that our nervous system can slip into a state of overwhelm. 

But here’s the thing about throwing our hands up in frustration - fixating on overwhelm gives our power away.

Where our focus goes, our energy flows, right?  Let’s take that power back.

In today’s episode you’ll learn 3 effective science-backed strategies to reduce holiday overwhelm.  These are mind-body solutions you can put into practice right now so that you can enjoy the next few weeks with peace and presence.

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For years, I was convinced that my happy hour cocktail was what I needed to take the edge off a long day.  I thought my glass of cabernet in the evening helped me get a good night’s sleep.  

But as I learned about the nervous system, I realized that a lot of what I believed about alcohol simply wasn’t true.

In today’s episode, Colleen Kachmann, a Sober-ish Master Recovery Coach, reminds us that it’s never really about the alcohol.  It’s about our ability to manage our mind and take care of our body.  

Through her transformative strategies for emotional sobriety, Colleen guides us to embrace our inner strength, feel secure in ourselves, and trust our intuition.

Ultimately, she invites us to explore how to feel safe with ourselves - with or without a drink in hand.

Three things you’ll learn in this episode:

1. How alcohol actually affects our brain, body, and nervous system
2. How emotional sobriety equips us to deal with life as it is, rather than how we think it should be
3. Why emotional disconnect is the root cause of brain fog, uncertainty, & lack of focus

To connect with Colleen, head to:

• IG: @recoverwithcolleen
• Website - Recover With Colleen
• It's Not About The Alcohol Podcast

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

When was the last time you had a whole list of stuff you needed to get done, but you couldn’t motivate yourself to do it?  You kept thinking about it, but couldn’t bring yourself to take action.

When we find ourselves procrastinating, it can be super frustrating.  So, why do we procrastinate? 

Some of the answers lie within the wisdom of the nervous system.

In today’s episode, you’ll learn what’s likely happening in your body and subconscious mind when you procrastinate and I’ll coach you through 3 simple hacks to help bring yourself out of a state of procrastination and into feeling motivated and taking action.

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

If you’ve ever struggled with chronic pain, anxiety, or depression, you probably know how frustrating it can be when you’re experiencing real pain and symptoms, but the doctors tell you that your labs are all within “normal” range.

Mainstream medicine is only beginning to recognize the powerful role of the brain in the development of chronic pain, anxiety, and depression, but decades of research and clinical experience have demonstrated its pivotal role in recovery.  

In today’s episode, we’re joined by Christie Uipi, a psychotherapist specializing in the treatment of chronic pain, anxiety, and depression. Christie is the founder of The Better Mind Center and a key collaborator on the development and research of the Pain Reprocessing Therapy treatment modality.

If you’ve experienced the gap between research and practice that has left you cycling through traditional symptom-management treatments that don’t bring relief, this episode is for you.  

As a recovering pain patient herself, Christie is passionate about the field of mind-body medicine, and committed to changing the way that chronic pain, anxiety, and depression are traditionally treated and understood.

Three things you’ll learn in this episode:

1. The mind-body approach to healing anxiety and chronic pain
2. Personality traits that may indicate a dysregulated nervous system
3. How trauma and nervous system dysregulation can increase chronic pain & anxiety

To connect with Christie, head to:

• Instagram: @better.with.christie
• Website: https://bettermindcenter.com/
• The Way Out Book

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There are 4 main stress responses - do you know yours?

Let’s face it - life can be stressful.  Even if we’re intentional about identifying and reducing our stressors, we can’t eliminate all stress from our life.

So whether it’s parenting, work, the holidays, or something else in life bringing about a season that feels stressful, understanding how you respond to stress is really helpful.  

In today’s episode, we’ll explore the 4 different stress responses so you can discover your coping strategy and learn to better manage stress.

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Declare it with me - “I am not going to burn out this holiday season!”

It’s a powerful declaration, but in order for it to come to life, we’ve got to understand the symptoms of burnout and how to protect ourselves against it. 

In today’s episode, Amber Dawn, a Nutritional Therapy Practitioner (NTP), Restorative Wellness Practitioner (RWP), and Health Coach, teaches how we can avoid burnout and depletion in parenthood.

Amber and I discuss the main causes of parental burnout, simple strategies to help avoid nutritional depletion, and how we can recover from burnout without feeling overwhelmed.

Being a mom doesn’t mean you have to be burned out.  So if you’re ready to feel less exhausted and start feeling better today, this episode is for you!

Three things you’ll learn in this episode:

1.  Simple strategies to help prevent and recover from burnout 
2. Practical ways moms can increase energy and reduce stress
3. Daily habits that have a big impact on your health and wellbeing

To connect with Amber, head to:

• IG: @amberdawn_wellness
• amberdawnwellness.com

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Did you know that gratitude can lower stress, promote relaxation, and help you regulate your emotions?

To be honest, for a long time I had a gratitude practice where I’d quickly jot down 3 things I was grateful for every morning, but I didn’t feel like it made much of a difference in my life.

My gratitude practice didn’t have much of an impact because I didn’t understand the science of gratitude.  I didn’t know that I needed to embody gratitude for it to regulate my nervous system and rewire my brain. 

In today’s episode, you’ll learn how to incorporate a simple daily gratitude practice that will help regulate and re-wire your nervous system.  You’ll also learn 10 different benefits to your health and nervous system of having a daily gratitude practice. 

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Do you have big dreams and goals, but life seems to be getting in the way and you end up feeling overwhelmed with it all?

Or maybe you’ve started something new - a resolution, routine, or habit - and then that critical voice chimes in and the imposter syndrome hits and your confidence fades?

In today’s episode, Amanda Walker, a certified Master Life & Performance Coach and host of The Best Damn Coach podcast, explains how we can take action and align our big dreams with our personal values and priorities.

Amanda shares wisdom on how to overcome imposter syndrome, take ownership of our emotions, and grow in awareness of our mindsets. 

Three things you’ll learn in this episode:

1. How to overcome imposter syndrome 
2. How to achieve results without feeling unbalanced
3. How to identify the red flags of victim mentality

To connect with Amanda, head to:

• Instagram: @awalkmyway
• Website: amanda-walker.com

“If you can get that triad - thought, feeling, action - if you can find support or slow down enough to create practices for these, it’s a game changer.  It literally changes everything that you do.  You see the world through a different lens.”

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When’s the last time someone asked you how you’ve been and your response was “I’m so busy”?

Burnout among millennial women is at record highs.  We’re exhausted, and yet we still wear our busyness as a badge of honor. Why is that?!

I get it - slowing down and resting can be challenging.  Especially in a hustle culture that glorifies productivity.

But it’s not just busy schedules and overwhelming to-do lists.  There are underlying factors that contribute to our struggle with rest, often rooted in our families of origin and patterns that have been conditioned over time.

In today’s episode, I coach through 5 reasons you might have a hard time resting so that you can start to break free from the cycle of busyness.

These are reasons you probably haven’t considered before because many of them have been ingrained in us since childhood.  When we know better, we can do better.  

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How often do you find yourself overwhelmed by all the tasks you juggle as manager of your family and home?

In today’s episode, Laura Hernandez (mom of 10!!) and founder of Mama Systems, discusses how to create systems in our homes to live more peacefully and intentionally with our people.

Three things you’ll learn in this episode:

1. Creating a daily rhythm
2. How to organize daily tasks to avoid overwhelmed
3. How to build a team within your home

To connect with Laura, head to:

• Instagram: @mamasystems
• Website: mamasystems.net
• Self-Care Cheat Sheet

I like to think of a system as anything that takes the brain work out of it - anything from automating diapers being delivered to your door, or it can be a very detailed chart. – Anything where you don't have to stop and think, what do I need to do next? What do I have to do today? What should I be doing? I know there's so much, why did I come in here? Like all of those forgetful mom moments that we have all throughout the day, the more we can lessen those, the better we are as human beings, because that lessons that decision fatigue, which wears us out, which gives us anxiety, which helps us. - Laura Hernandez

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It happens to the best of us.  We’re frustrated.  We’re irritable and don’t know why.  Maybe you yell because no one listens until you raise your voice. Does any of this feel familiar?

Motherhood is hard, y’all! And so often, we don’t have tools to help us manage all the emotions that come with it.  

In today’s episode, you’ll learn the #1 reason why we yell at our kids.  If you’re ready to get to the root cause of your yelling and learn new coping strategies for the motherhood moments that can make you feel ragey, this episode is for you.

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

When’s the last time you went down a research rabbit hole?

If you’re anything like me, it can be easy to get caught up in researching the best parenting strategies, tools, and products for our kids.  

But holy moly is there a lot of information out there!  And it can be challenging to parse out the reliable data and not get overwhelmed by the sheer volume of information available to us as parents.

In today’s episode, Emily Oster, professor of economics at Brown University and NYT Best-Selling author of books like Expecting Better, Cribsheet, and The Family Firm, discusses her work in economics and statistical methods to help parents understand and make research-backed choices in pregnancy and parenting.

Join Emily and I as we break down the data (or lack thereof) behind popular parenting advice and what it really means to be a “good mom.”

3 things you’ll learn in this episode:

1. Why data literacy is so important for parents
2. How data helps us make decisions and gives us perspective
3. The surprising data behind popular parenting advice

To connect with Emily, head to:

• Instagram ​​@profemilyoster
• Website https://www.parentdata.org/
• ParentData Newsletter

“I think we often put too much pressure on ourselves, treating too many choices as if they're super important. The truth is, a lot of stuff is pretty minor. When people write to me about certain things, I often say, 'Don't stress it. Go with the easy option.' But then there are those big decisions, and that's where it gets tricky. It's all about figuring out when to dig into the data and really think about what's best for your family.” - Prof. Emily Oster

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I’ve got a quick bonus episode for you today! 

This one mindset shift has been coming up over and over again in my coaching sessions the last couple of weeks and it’s so powerful that I wanted to share it with all of you here on the podcast.

Don’t miss this bonus episode (especially if you tend to be a high-achiever or perfectionist)! 

It’s a simple, yet powerful mindset shift that will change the way you evaluate your progress in motherhood and every other area of your life.

The Gap & The Gain Book

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Did you know that your nervous system is constantly communicating with you? And like any other communication, some messages are more important than others.

In today’s episode, I coach through 3 nervous system red flags that moms shouldn’t ignore.  

If you experience any (or all) of these red flags, this episode will help you understand what’s going on in your body and nervous system so you can be empowered to do something about it. 

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Have you ever experienced burnout, and then because you were so exhausted, you didn’t have the energy to do anything about it? I’ve been there too, friend.

Today’s guest, Shelley Kemmerer PA-C, MCHS is a parent and founder of Run Tell Mom LLC, and  certified by The Training Institute of Parental Burnout. 

Join us as we discuss the importance of recognizing burnout in the different roles we play, the importance of sharing the mental load and household tasks, and how we can recover and prevent future burnout.

3 things you’ll learn in this episode:

1. The three components of parental burnout
2. Habits and boundaries to prevent burnout
3. How household equity and a mom’s mental load factor into burnout

To connect with Shelley, head to:

• Instagram @runtellmom
• Website runtellmom.com

“In society, there's a constant push for productivity, equating it with our worth. Mothers often feel this pressure from all sides, including social media and mixed messages. Do we truly need to prove our parenting and productivity by completing tasks?” - Shelley Kemmerer

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

If there’s an emotion that we just don’t know what to do with as a society, it’s anger!

There are so many labels associated with it - our anger's called crazy, weak, uncontrolled, violent, unacceptable, etc. 

But anger is actually a really powerful and important messenger that communicates to us that something’s wrong, a boundary’s been crossed, or someone’s being mistreated. 

And we all experience it.  So whether you fall into the camp of women who repress their anger (me, angry? *gasp*), or women whose anger is often out on full display, we all need tools to express our anger in healthy ways.

In today’s episode, you’ll learn 3 body-based techniques to help you feel, express, and release your anger in a healthy way so you don't have to suppress it or take it out on others. 

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