Feminist Wellness

#329: This week, I sit down with Carey Cramer, an Anchored program alum, to explore their transformative journey through attachment healing and relational growth. Over the past two and a half years since completing the program, Carey has developed a completely new way of showing up in relationships - one marked by presence, trust, and authentic connection.Through our conversation, Carey shares how the combination of thought work and somatic practices helped them move from a place of constant relational dysregulation to being able to maintain healthy relationships. Carey's story demonstrates how doing this work ripples out to positively impact not just our own lives, but our entire community as we learn to show up with greater integrity and authenticity. Get full show notes, transcript, and more information here: https://beatrizalbina.com/329Mentioned in this episode:Come Home to Yourself in AnchoredDoors are open for my 6-month group coaching program, Anchored, until July 1. We start on June 23, however, and the sooner you join the more bonuses you get! Join Anchored

#328: Do you struggle to make decisions, not because you're unsure of your desires, but because you're constantly weighing everyone else's? This isn't just indecision; it's emotional outsourcing, a pattern where we disconnect from our own authentic wants in favor of what others expect.Tune in this week as I share how, through practical somatic practices and nervous system work, we can begin reconnecting with our authentic desires and rebuild trust in our own internal wisdom.Get full show notes, transcript, and more information here: https://beatrizalbina.com/328Mentioned in this episode:LAST CHANCE!Join me for This Is Your Life: Integration & Sustainable Change — a live Zoom workshop on May 28 at 8PM ET. Come learn how to make change that STICKS! Click here to save your spot: https://feminist-wellness.captivate.fm/workshop-podcastWorkshop Series

If you're ready to break away from anxiety and codependent relationships so you can have a life full of joy and confidence, Anchored is for you.We start on June 23, and doors are open until July 1. Click here to sign up: feminist-wellness.captivate.fm/anchoredI can't wait to see you there!

In this free, final workshop of the series, you'll learn how to make nervous system change actually last, how to stop backsliding when life gets chaotic, and how to create the kind of internal safety that sustains healing long term. It's happening on Wednesday, May 28, at 8pm eastern on Zoom. Click here to grab your spot: feminist-wellness.captivate.fm/workshop-podcastP.S. If you missed the other workshops in the series, there are limited-time replays available!

#327: Imagine cutting veggies after a long day when your partner bursts in venting about their coworker. You care deeply, but right now, your shoulders tense, your jaw locks, and you're just not available – though you never say so. Instead, you nod, make the right noises, and count the seconds until it ends. Later, you're both left feeling vaguely disconnected, with a subtle rupture hanging in the air between you.This disconnection happens when we skip conversational consent – not just physical consent, but emotional and energetic consent too. Most of us were never taught to pause and check, "Hey, are you available for this?"Join me this week as I break down the truth about consent and requests in conversation, and what it means to name what you need. You'll learn why asking for consent is a practice that's especially crucial for those of us working to overcome emotional outsourcing tendencies, and how incorporating conversational consent helps us create genuine connection in our relationships.Get full show notes, transcript, and more information here: https://beatrizalbina.com/327Mentioned in this episode:LAST CHANCE!Join me for This Is Your Life: Integration & Sustainable Change — a live Zoom workshop on May 28 at 8PM ET. Come learn how to make change that STICKS! Click here to save your spot: https://feminist-wellness.captivate.fm/workshop-podcastWorkshop Series

If you find yourself constantly overwhelmed, anxious, wired but tired, shut down, or bouncing between them, there's a reason. One I know all too well. In this new upcoming workshop, Regulating Your Nervous System: The Missing Piece, I'll help you understand exactly what's happening inside your body when your nervous system drives the bus. You'll learn how to come back to yourself, reduce your stress, and make real time change possible.It's happening on Wednesday, May 21, at 8pm eastern on Zoom. Click here to grab your spot: https://beatrizalbina.com/workshop/utm_source=podcast

#326: Have you ever felt that sharp sting of resentment when watching someone set a boundary with ease or embrace their imperfections without shame? That irritation you feel might be pointing to something deeper – the very freedoms you deny yourself every day.Join me this week to learn how our childhood pain shapes patterns that masquerade as virtues, making them nearly impossible to detect without compassionate awareness. You'll learn a gentle, revolutionary practice to begin dismantling these invisible rebellions, and how this simple tool will help you start reclaiming the freedoms you've denied yourself and step into a life built around who you truly are, not who you're afraid of becoming.Get full show notes, transcript, and more information here: https://beatrizalbina.com/326Mentioned in this episode:Free Upcoming WorkshopJoin me for Regulating Your Nervous System: The Missing Piece — a live Zoom workshop on May 21 at 8PM ET. We'll explore the nervous system roots of self-doubt + people-pleasing. Click here to save your spot: https://feminist-wellness.captivate.fm/workshop-podcastWorkshop Series

You don't need another journal prompt telling you to trust your intuition. You need to understand why self trust feels out of reach in the first place.In my upcoming workshop, you'll learn the nervous system science behind why you don't trust yourself yet. We'll talk about somatics, polyvagal theory, and why people pleasing and perfectionism show up before your brain even catches it. It's happening on Wednesday, May 14, at 8pm eastern on Zoom. Click here to grab your spot: https://beatrizalbina.com/workshop/utm_source=podcastYour body already knows what you need. Come remember how to listen.

#325: How often do you find yourself seeking validation from others, feeling like your worth depends on what they think of you? I recently had a fascinating conversation with Abbie Attwood, an anti-diet, fat-positive, weight-inclusive nutritionist whose practice is grounded in self-compassion and intuitive approaches to healing relationships with food, movement, and body image. In this episode, we dive into what I call emotional outsourcing, and how this pattern shows up as perfectionism, people-pleasing, and codependency, creating cycles that leave us exhausted and disconnected from our authentic selves.Get full show notes, transcript, and more information here: https://beatrizalbina.com/325

Are you stuck in a cycle of self-doubt, second-guessing your every move, and feeling like you're constantly people-pleasing? It's not that you're broken—it's your nervous system keeping you in these patterns for safety, even though they no longer serve you. In this free, live workshop on Wednesday, May 7, we'll dive into the nervous system roots of emotional outsourcing, indecision, perfectionism, and codependency. You'll learn why willpower alone hasn't worked, and how you can break free from these patterns to reclaim your life. Click here to join us:https://feminist-wellness.captivate.fm/workshop-podcast

#324: Have you ever wondered what it's like to break free from emotional outsourcing patterns that keep you stuck in life? Today, I'm joined by Paula Greenwood, an Anchored alum who shares her transformative journey from feeling trapped in negative thought loops to creating a life aligned with her true passions. Get full show notes, transcript, and more information here: https://beatrizalbina.com/324Join us to hear to hear how Paula's story demonstrates what's possible when we commit to our own healing and growth.Mentioned in this episode:Why You're Stuck: A Live Workshop SeriesJoin me for Why You're Stuck — a live Zoom workshop on May 7 at 8PM ET. We'll explore the nervous system roots of self-doubt + people-pleasing. Click here to save your spot: https://feminist-wellness.captivate.fm/workshop-podcastWorkshop Series

Are you tired of feeling stuck in the same old patterns, no matter how much work you put into changing? Join me for a free, four-part workshop series starting May 7, where I'll dive deep into why your nervous system keeps pulling you back into people-pleasing, perfectionism, and codependent habits. Learn how to break free from these patterns using the powerful tools of neuroscience, somatics, and emotional regulation. This isn't just feel-good talk, it's real, life-changing work. Register now and I'll see you there!https://beatrizalbina.com/workshop/utm_source=podcast

#323: Are you waiting for someone to magically transform into the person you need them to be? In this episode, I break down what relationship magical realism is, how it manifests in our thoughts and behaviors, and the real cost of staying in these fantasies. I share practical steps to recognize when you're caught in this pattern and how to start seeing relationships for what they truly are – not just what you wish they could be.Get full show notes, transcript, and more information here: https://beatrizalbina.com/323Mentioned in this episode:Why You're Stuck: A Live Workshop SeriesJoin me for Why You're Stuck — a live Zoom workshop on April 30 at 8PM ET. We'll explore the nervous system roots of self-doubt + people-pleasing. Click here to save your spot: https://feminist-wellness.captivate.fm/workshop-podcastWorkshop Series

If you keep second-guessing yourself, people-pleasing on autopilot, or struggling with chronic indecision — you're not broken. But your nervous system might think that playing small is what keeps you safe.In my upcoming live workshop, Why You're Stuck, we'll explore the real, nervous-system-based reasons why willpower hasn't been enough to get you unstuck — and how to finally change that. It's happening Wednesday, April 30 at 8PM ET on Zoom, and it's the first in a 4-part series.Grab your spot at beatrizalbina.com/unstuck-workshop. I'd love to see you there.

#322: Are you stuck in a relationship where every disagreement turns into an emotional marathon? Where the same wounds keep getting ripped open no matter how hard you try to heal them? When we fight with our partners, family members, or friends, what's really happening goes far beyond the words being exchanged. In this week's episode, I dive into the four nervous system responses that show up during conflict—fight, flight, freeze, and fawn—and how each one shapes your reactions in ways you might not even realize. Get full show notes, transcript, and more information here: https://beatrizalbina.com/322Mentioned in this episode:Why You're Stuck: A Live Workshop SeriesJoin me for Why You're Stuck — a live Zoom workshop on April 30 at 8PM ET. We'll explore the nervous system roots of self-doubt + people-pleasing. Click here to save your spot: https://feminist-wellness.captivate.fm/workshop-podcastWorkshop Series

#321: Have you been living from the neck up?Disembodiment doesn't happen by accident. Many of us learned early that being fully present in our bodies wasn't safe. And in a world that rewards overthinking and overfunctioning, checking out of your body can feel like the only way to survive.In this week's episode, I dive into the concept of embodiment - what it really means beyond the wellness buzzword, and why it's the missing piece in your personal growth journey.Get full show notes, transcript, and more information here: https://beatrizalbina.com/321Mentioned in this episode:Somatics Webinar 101

#320: Have you noticed how "wellness" has become more about expensive supplements and exclusive retreats than actual healing?It's time we had an honest conversation about how the wellness industry has been hijacked by capitalism and privilege, leaving behind the very people who need healing most.In this week's episode, I'm pulling back the curtain on the wellness industrial complex and offering a different vision - one that's rooted in accessibility, community care, and genuine healing.Get full show notes, transcript, and more information here: https://beatrizalbina.com/320Mentioned in this episode:Feeling overwhelmed by your emotions? Struggling to find balance in your life? Unlock the power of your body in our Somatics 101 Webinar here: https://feminist-wellness.captivate.fm/podcast-somatics-webinarSomatics Webinar 101

#319: Have you ever felt like you're constantly trying to get everything "right"?Like you're stuck in an endless cycle of seeking validation from others, while your own voice gets smaller and smaller?Today, I want to share a powerful story that might feel familiar.Dr. Ashley Albers, a physician who went through my Anchored program, once couldn't even speak during coaching sessions. Her body's message was clear: "We are not safe."But through somatic work and dedicated practice, she transformed that relationship with herself and her body, and she's telling us about it in this week's episode.Get full show notes, transcript, and more information here: https://beatrizalbina.com/319Mentioned in this episode:Feeling overwhelmed by your emotions? Struggling to find balance in your life? Unlock the power of your body in our Somatics 101 Webinar here: https://feminist-wellness.captivate.fm/podcast-somatics-webinarSomatics Webinar 101

#318: Have you ever caught yourself dismissing someone's feelings with phrases like "at least..." or "it could be worse"?We often do this with the best intentions - trying to help, trying to fix, trying to make things better. But what if these well-meaning responses are actually creating emotional distance in our relationships?In today's episode, I dive into why we struggle to let others have their feelings and how to reclaim emotional space - both for ourselves and those we love.Get full show notes, transcript, and more information here: https://beatrizalbina.com/318

#317: If you're the person everyone comes to with their problems, or if you find yourself exhausted from managing others' emotional states, this week's episode is for you.Here's the truth: Your tendency to take on others' emotions isn't just a personal quirk – it's deeply rooted in systems of oppression and societal conditioning that have taught us to prioritize others' feelings over our own.Get full show notes, transcript, and more information here: https://beatrizalbina.com/317

#316: Have you ever caught yourself trying to fix someone's feelings instead of just listening? In this week's episode, I dive into why we sometimes shut down others' emotions and how this habit often starts with our own relationship to feelings.This conversation is crucial for anyone who wants to build deeper, more authentic connections with the people they care about. Whether you're the one doing the shutting down or you've been on the receiving end, there's something here for you.Get full show notes, transcript, and more information here: https://beatrizalbina.com/316

#315: Are you stuck in an emotional loop, unsure if you're feeling your feelings or just wallowing?In this episode, I dive into the difference between processing emotions and getting stuck in them. You'll learn why feeling your feelings is a radical act of self-respect and how it can transform your relationship with yourself, how to spot the signs of wallowing, and practical tools to shift into genuine emotional processing.Get full show notes, transcript, and more information here: https://beatrizalbina.com/315

#314: Do you ever find it hard to let yourself truly feel your feelings?In a world that values constant productivity, it's easy to see emotions as inconvenient roadblocks. But what if feeling our feelings is actually the key to deeper connection with ourselves and others?Join me on the podcast this week as we unpack the role of perfectionism, fear of rejection, and societal conditioning in blocking our emotional expression. Together, we'll explore gentle, somatic practices to help you reconnect with your body and build the capacity to feel.Get full show notes, transcript, and more information here: https://beatrizalbina.com/314

#313: How do you keep your relationship loving and friction-free?In this special pre-Valentine's Day episode, I'm joined by my amazing wife Billey to share some of the practices and tools that help us stay present, emotionally generous, and deeply connected with each other.From reframing with "of course they did" to asking for "do-overs" when we miss the mark, to transmuting negative energy through Tonglen meditation, we cover many simple yet profound ways to show up as the partners we most want to be.Get full show notes, transcript, and more information here: https://beatrizalbina.com/313

#312: Do you ever catch yourself labeling feelings like anger or sadness as "bad" or "negative"? In a world obsessed with toxic positivity, it's easy to internalize the message that certain emotions are unacceptable. But the truth is, emotions are not moral - they're messages from our bodies that deserve to be heard. In this week's episode, I explore the role of shame, cultural conditioning, and emotional outsourcing in making it hard to feel our feelings. Plus, I share a simple somatic practice to help you start reconnecting with your emotions in a gentle, compassionate way. Get full show notes, transcript, and more information here: https://beatrizalbina.com/312

#311: Do you ever find it hard to let yourself feel your feelings? If so, you're not alone. But here's the good news: you can absolutely build the skill of feeling your feelings safely and gently. It's not about diving in all at once, but taking tiny kitten steps to show your body that it's okay to feel. Tune in to learn three key reasons why it can be so challenging to allow your emotions, and how to start allowing your emotions in a way that feels manageable and safe for you. Get full show notes, transcript, and more information here: https://victoriaalbina.com/311

#310: Do you find yourself shoving down your feelings just to get through the day? What if I told you that those emotions you're avoiding are actually the key to the calm, clarity, and joy you've been seeking? In this week's episode, I explore why allowing our feelings is so vital for our well-being and relationships. I share practical tools for sitting with big emotions, even when it feels scary, and I invite you to imagine what life could look like if you treated your feelings as wise guides, not enemies that are an inconvenience.Get full show notes, transcript, and more information here: https://victoriaalbina.com/310

#309: Do you feel stuck in a job or life situation that no longer serves you? Are you afraid to make a change, even though you know it's what you truly want?In this week's episode, I'm joined by coach and former attorney Goli Kalhoran to dive into the art of quitting - and why it's actually an essential skill for crafting a life true to YOU. We talk about learning to trust your own wisdom, quieting the noise of external expectations, and finding the courage to pivot (even if it means "failing" a few times along the way). Get full show notes, transcript, and more information here: https://victoriaalbina.com/309

#308: Have you ever found yourself in a challenging situation where you felt triggered and unsure of how to respond? In this powerful episode, I share a recent experience where a man started verbally attacking me for simply explaining some science. But thanks to my somatic practices, I was able to stay grounded, present, and not let his words make me doubt myself. This is the gift of being in our bodies - the self-trust and choicefulness that allows us to respond instead of react, even in challenging situations. Get full show notes, transcript, and more information here: https://victoriaalbina.com/308

#307: Are you tired of the same old New Year's resolutions that leave you feeling like you're never enough? What if there was a different way to approach this new beginning?In this week's episode of Feminist Wellness, I invite you to reclaim your core values - honesty, trust, compassion, integrity - and come home to ourselves. It's not about fixing ourselves or hustling for worthiness, but about remembering who we've always been.Get full show notes, transcript, and more information here: https://victoriaalbina.com/307

#306: Are you an eldest daughter, immigrant, or first-generation woman who feels the pressure to be perfect and put others first? In this week's episode, I explore the five wounds of “calladita” culture with life and business coach and host of the globally acclaimed Cafe con Pam Podcast, Pam Covarrubias. We explore her work supporting first-generation women and femmes in rejecting the silencing and submission of calladita culture and practical ways to create more spaciousness to heal these wounds. Get full show notes, transcript, and more information here: https://victoriaalbina.com/306

#305: Do family gatherings leave you feeling like you're competing in the emotional outsourcing Olympics? You walk in with the best intentions, but within minutes, your nervous system is doing backflips. Your cousin is making passive-aggressive comments about your career, your mom is guilt-tripping you about not calling enough, and of course, someone has brought up politics over dessert. Sound familiar?Join me this week as I share my top tips for talking to challenging family members, complete with examples and even a sprinkle of pizzazz. We'll cover everything from setting limits with love to managing political conversations without wanting to scream into a pillow afterwards. If you've been wishing for a way to navigate family gatherings without feeling emotionally drained, this episode is for you.Get full show notes, transcript, and more information here: https://victoriaalbina.com/305

#304: Do you ever feel like you're carrying the weight of the world, pouring yourself out for everyone but you? What if I told you there's a reason your body feels braced, tense, or disconnected - and that your wise body holds the keys to a radically different experience?In this episode, I explore the science of why nervous system education and somatic practices are vital for building a life of ease, connection, and authenticity. I also show you how to reclaim your birthright of joy and break free from old patterns that are keeping you small.Get full show notes, transcript, and more information here: https://victoriaalbina.com/304

#303: Are you clinging to relationships, roles, or identities that no longer fit the person you're becoming? In this episode, I explore how to consciously evaluate the relationships in your life - with people, jobs, titles, and even your own stories. Letting go of what doesn't serve you is a profound act of self-care. It creates space for the relationships and experiences that truly nurture your growth, and this week, you'll learn how to build a life filled with authentic connections. Get full show notes, transcript, and more information here: https://victoriaalbina.com/303

#302: Do you find yourself constantly trying to please others, even to your own detriment? In this episode, I'm joined by Paige Pritchard, a finance coach on a mission to educate ambitious women who are ready to leave their financial self-sabotage in the dust. We dive deep into the concept of emotional outsourcing - when we look outside ourselves for safety, belonging, and worth - and discuss how this shows up in overspending, people-pleasing, and living inauthentic lives. Get full show notes, transcript, and more information here: https://victoriaalbina.com/302

#301: Feeling the weight of this post-election moment? Me too. In this episode, I explore how to keep moving forward without falling prey to the swirling chaos designed to leave us exhausted and isolated. I share nine key practices to stay grounded, connected, and committed to creating change, from trusting your inner wisdom to understanding how to disrupt power structures. Get full show notes, transcript, and more information here: https://victoriaalbina.com/301

#300: What if healing isn't a perfectly straight road, but a journey of continuous growth and self-discovery? In this special milestone episode, I'm sharing the 10 most profound lessons I've learned from our conversations together. From embracing non-linear healing to claiming joy as your birthright, these insights have the power to shift your perspective and deepen your healing journey. Get full show notes, transcript, and more information here: https://victoriaalbina.com/300

#299: Do you ever catch yourself saying things like "I don't want to be a burden" or "I should be able to handle this on my own?" These sneaky emotional outsourcing thoughts can keep us trapped in codependent, people-pleasing, and perfectionist patterns. The good news is that I have practical remedies that will help you break free. From the 2% permission practice to reversing the spotlight effect, you'll walk away with actionable steps to start prioritizing your own needs and desires. Get full show notes, transcript, and more information here: https://victoriaalbina.com/299

#298: Are you tired of feeling like a doormat in your relationships? But are you also scared of being perceived as a jerk if you stop people-pleasing and start setting boundaries? What's the secret to being loving and supportive without abandoning yourself in the process? This week, I dive deep into the difference between being considerate and codependent. You'll learn how to recognize when you're engaging in emotional outsourcing, how to start setting boundaries that protect your energy and well-being, and how you can show up for others from a place of genuine care instead of obligation or fear. Get full show notes, transcript, and more information here: https://victoriaalbina.com/298

#297: Have you heard of the "nervous system reset"? It's a popular idea these days, but is it really possible to erase the impact of trauma with the push of an imaginary button? In this episode, I dive deep into the science of trauma and the nervous system to explain why the notion of a reset is not only inaccurate, but potentially harmful. I explore what trauma really is, how it shapes our nervous system, and what true healing involves. (Spoiler alert: it's not about eliminating our experiences, but integrating them.) Get full show notes, transcript, and more information here: https://victoriaalbina.com/297

#296: Are you ready to radically change your life through self-love and healing? In this week's episode, Ali Zamora shares her transformative journey of overcoming codependency and depression by trusting her intuition and embracing embodiment practices. Ali discusses how the foundational tools she learned in my Anchored program equipped her to navigate the layers of healing and step into her most authentic self. If you've been struggling with emotional outsourcing, perfectionism, or people-pleasing, this episode will inspire you to start questioning everything and create the life you truly desire.Get full show notes, transcript, and more information here: https://victoriaalbina.com/296

#295: Have you ever wondered what the differences between an ultimatum and a boundary are, and which might be the better choice? What do you do when you're having a challenging conversation with someone and they go quiet, leaving you feeling freaked out and anxious? In this episode of Feminist Wellness, I offer my answers to these questions and show you how to regulate your nervous system from a place of compassion and curiosity while holding space for those you love.    Get full show notes, transcript, and more information here: https://victoriaalbina.com/295

Are you done doing too much for everyone else (then resenting them), and putting yourself last? It's time to step into a life where you're no longer overriding your needs, on the verge of burnout, and feeling completely disconnected from your own self. If you're ready to start building relationships with more authenticity and less one sided overfunctioning (even if that means some relationships aren't ready to evolve with you)… join me on Tuesday, October 15th at 8pm ET for a free all new webinar called Stop Overfunctioning! Register today: https://victoriaalbina.com/stop-overfunctioning/

#294: I am so thrilled to be joined this week by my Anchored alum Hedy, a full-time job-haver, a full-time mom, and a dog mom. After joining Anchored, she describes the growth she has seen in her life since as profound. Hedy took a chance on herself, said yes, and learning how her life has changed on the other side of Anchored is the medicine we all need right now.   Tune in today to hear Hedy's story of letting go of control, perfectionism, and codependency in a community that met her where she was, so she could change where she was. Hedy shares how she improved the way she shows up in relationship with others, learned to live in her body, and she vulnerably dives into using the lessons she learned in Anchored long after she left. Get full show notes, transcript, and more information here: https://victoriaalbina.com/294

#293: Do you find yourself constantly accommodating others at the expense of your own needs and desires? In this episode of Feminist Wellness, we explore the profound shift from bracing tolerance to intentional tolerance in the healing journey out of emotional outsourcing. Tune in to discover how you can cultivate a grounded presence and emotional resilience, so you can thrive in life without losing yourself in the process. Get full show notes, transcript, and more information here: https://victoriaalbina.com/293

#292: Most people think that if they've been living at one extreme of always saying yes, they need to swing to the other extreme of always saying no and become wildly independent. But that's no way to be in a loving, caring relationship. The magic lies somewhere in the middle, and it starts by making the choice to no longer self-abandon, which takes a whole lot of self-love.    Join me this week to learn my roadmap for breaking free from the self-abandonment cycle and embracing a life of greater interdependence. You'll hear how to use somatics and thought work to manage difficult emotions, the importance of setting boundaries, and concrete tools for interrupting this cycle so you can reclaim your authentic sense of self.   Get full show notes, transcript, and more information here: https://victoriaalbina.com/292

#291: Many of us have received messages from society that our authentic, most real, and embodied selves are simply not okay. What's logical is for us to step away from being that person out in the world. In this episode, I dive deep into the self-abandonment cycle that many of us find ourselves trapped in.   Join me this week to learn why you might be stuck in a self-abandonment cycle, and the somatic impact of over-functioning in your life. You'll hear how our childhood experiences shape our adult behaviors, how the self-abandonment cycle manifests, and questions that will help you begin to recognize it in your own life.   Get full show notes and more information here: https://victoriaalbina.com/291

#290: Mary is a high school teacher with a passion for mind-body science who joined my program, Anchored, looking for a greater sense of ease and confidence, especially as she contemplated a big career transition. This week, Mary is sharing how the inner work she did in Anchored is helping her navigate uncertainty with grace and dream bigger for her life and career.    Tune in to hear how our work together has impacted Mary's family system, what it's really like to be coached in a group, and the transformations Mary is continuing to experience as an alum.   Get full show notes and more information here: https://victoriaalbina.com/290

Why does it feel so cozy to think in extremes? All-or-nothing thinking limits the possibilities available to us and is a habit we can fall into without ever realizing it. That's why this week, I challenge you to step out of your own unintentional thinking and start seeing the glorious, grey middle ground that will help you create a life you love.   Join me this week to learn why you might be spinning in all-or-nothing thinking and how to break free. I show you what happens when you buy into all-or-nothing thinking, why it both fuels and is fueled by emotional outsourcing tendencies, and practical remedies that will help you take a more nuanced approach to life   Get full show notes and more information here: https://victoriaalbina.com/289  

#288: We can't heal hurt with more hurt, so when life feels way too life-y and you're spiraling in your shame stories, this is the tool you can lean on to introduce a little gray into those negative thoughts.   Join me on this episode to hear what my GRACE protocol entails, and how it will shift you out of the story that says shame is who you are, into an identity where shame has just been a part of your history. I show you how to systematically recognize and shift out of the shame identity, so you can foster a healthier, more resilient self-concept.    Get full show notes and more information here: https://victoriaalbina.com/288

#287: Understanding how shame embeds itself in our emotional outsourcing tendencies is super important if we are to shake free of it and step into interdependence. That's why this week I'm exploring how shame takes root in our formative years and becomes intertwined with our sense of self-worth and identity.   Join me as I outline the complex and often hidden nature of shame, and how it can drive codependent, perfectionist, and people-pleasing behaviors. You'll learn the somatic and psychological manifestations of shame, the role of the nervous system in responding to shame, and the importance of cultivating a more supportive relationship with yourself.   Get full show notes and more information here: https://victoriaalbina.com/287