How To Love Yourself No Matter What

One extremely common experience among sensitive women is the exhausting push-pull of feeling simultaneously being "too much" and "not enough." Through my own journey and experiences coaching others, I've witnessed how this internal conflict affects our relationships, self-worth, and ability to show up authentically. In this episode, I share my perspective on why intensity and emotional depth shouldn't be viewed as flaws that need fixing, but rather as unique gifts that make us who we are. This mindset shift is crucial for those of us who've spent years trying to dial down our natural enthusiasm or mask our true selves to fit others' expectations.  Find the full show notes, resources, transcript, and more information from this episode here: https://amandahess.ca/263 Interested in working with me? Sign up for a discovery call: https://amandahess.caWant to join the Love Yourself No Matter What Membership For Free? Join here: amanda-hess.mykajabi.com/loveyourselfCome find me on TT and IG: @theamandahess

Are you an emotionally intense woman who's ever felt like you're just too much—or maybe not enough? On this podcast, I help you break free from shame, overwhelm, and the pressure to fit into someone else's boxes.  I'm Amanda Hess, trauma-informed life coach, and each week we dive into building self-trust, setting authentic boundaries, and embracing who you truly are beyond labels. It's time to create emotional safety and reclaim your identity—without trying to fix yourself. Follow now, and learn how to start loving yourself, no matter what! Interested in working with me? Sign up for a discovery call: https://amandahess.caWant to join the Love Yourself No Matter What Membership For Free? Join here: amanda-hess.mykajabi.com/loveyourselfCome find me on TT and IG: @theamandahess

"I feel guilty after speaking up for myself." "They probably think I'm a b*tch." "I should have said that nicer." Do these thoughts sound familiar to you? The guilt you feel after stating what you want isn't random or your fault - it's systematic conditioning. In this episode, I'm breaking down why we feel this pressure to be "easygoing," where the guilt comes from when we advocate for ourselves, and how to build emotional resilience. I'll show you why feeling bad about having needs doesn't mean you're doing something wrong - it means you're unlearning something harmful. The path to genuine happiness isn't through being more accommodating; it's through authentic self-expression and the willingness to take up space. Find the full show notes and transcript for this episode here: amandahess.ca/262 Interested in working with me? Sign up for a discovery call: https://amandahess.caWant to join the Love Yourself No Matter What Membership For Free? Join here: amanda-hess.mykajabi.com/loveyourselfCome find me on TT and IG: @theamandahess

Are you constantly smiling and nodding when you really want to scream "No!"? I've been there, too. That feeling of saying yes when your body and mind are begging you to decline is a symptom of something deeper – the good girl narrative that's been ingrained in us since childhood.The cost of living as a good girl is enormous. We chase external validation, overfunction in every area of life, and end up burnt out, resentful, and disconnected from our authentic selves. But there is a way out, and in this week's episode, I share it with you. Tune in to learn how you can break free from this exhausting pattern and reclaim your joy, peace, and fulfillment.You can find the transcript, full show notes, and more information here: amandahess.ca/saying-no-without-guilt/ Interested in working with me? Sign up for a discovery call: https://amandahess.caWant to join the Love Yourself No Matter What Membership For Free? Join here: https://amanda-hess.mykajabi.com/loveyourself?preview_theme_id=2160502340Come find me on TT and IG: @theamandahess

Welcome to the How to Love Yourself No Matter What podcast with Amanda Hess. In this episode, Amanda dives deep into a topic so many of us struggle with: feeling responsible for everyone around us. If you're the person everyone relies on, the peacekeeper holding it all together, or someone who's secretly exhausted but scared to stop, this episode is for you.Drawing from her personal experiences and work as a certified life coach, Amanda unpacks why so many women feel trapped by the belief that they must be the strong one, and how this thinking leads to burnout, resentment, and the loss of self. She explores both societal and personal conditioning that teaches women to prioritize everyone else's needs above their own and gets candid about the physical, emotional, and mental toll this takes.But Amanda doesn't stop there—she offers practical strategies for breaking this cycle, including the power of tiny acts of self-care, regulating your nervous system, emotional processing, and the radical act of putting yourself at the top of your own list. If you're ready to set healthier boundaries, stop overfunctioning, and reclaim your sense of self, tune in and join Amanda as she shares the tools and mindset shifts you need to let go of what was never yours to carry.Let's get started on the path to freedom, fulfillment, and self-love—one small shift at a time.Timestamps:00:00 "The Burden of Being Strong"03:48 "Conditioned to Prioritize Others' Needs"07:04 Balancing Parenthood, Career, and Life12:13 The Anxiety of Unwarranted Responsibility15:34 Fear of Setting Boundaries19:21 Begin Processing Personal Emotions24:09 "Prioritize Personal Boundaries, Self-Care"25:08 "Embrace Change for Personal Fulfillment"30:03 "Free Week: Let Go & Transform"Get 1 week absolutely FREE in the Love Yourself No Matter What Membership.  Go HERE: joinamanda.ca Interested in working with Amanda? Sign up for a discovery call: https://amandahess.caWant to join the Love Yourself No Matter What Membership For Free? Join here: https://amanda-hess.mykajabi.com/loveyourself?preview_theme_id=2160502340Come find me on TT and IG: @theamandahess

If you've ever felt like you just can't handle rejection, this episode is for you. Amanda Hess dives deep into rejection sensitivity—what it is, where it comes from, and how it affects the way we think and feel, especially for those who are neurodivergent or have experienced trauma.Key Takeaways:What is rejection sensitivity?Amanda discusses how rejection sensitivity is the tendency to feel real or perceived rejection more intensely than others, leading to heightened emotions, misreading social cues, and sometimes overreacting to neutral interactions.Why are some people more sensitive?Neurodivergence, trauma, and constant invalidation can train us to expect rejection, often resulting in masking behaviors and self-doubt.How does it show up?Rejection sensitivity can ebb and flow depending on emotional capacity—think stress levels, sleep, confidence, and life events. When we're vulnerable, small rejections can feel overwhelming and lead to negative thought spirals.Recognizing emotional bias:Amanda explains the difference between “clean pain” (the immediate feeling) and “dirty pain” (the stories we tell ourselves about what rejection means), and how the latter keeps us stuck.Regulating your response:Instead of trying to avoid or tolerate rejection, Amanda encourages listeners to grow their capacity for it. This means grounding yourself, breathing, and reminding yourself that rejection is just a feeling, not a confirmation of unworthiness.A personal example:Amanda shares a story about navigating tense conversations in her son's basketball team group chat and how perspective can change emotional reactions.Practical advice:If rejection sensitivity is getting in your way, try to pause, notice your thought patterns, and ask yourself what else could be true. Focus on expanding your tolerance rather than avoiding difficult feelings.Join the conversation:Amanda offers support through her coaching membership, with live coaching calls, daily written coaching, and a private podcast. If you need more personalized help, you can book a free consultation.Connect:Join the membership: joinamanda.caBook a free call: amandahess.ca/bookacallIf you enjoyed this episode, please leave a review—it helps the podcast grow and reach more women like you! Interested in working with Amanda? Sign up for a discovery call: https://amandahess.caWant to join the Love Yourself No Matter What Membership For Free? Join here: https://amanda-hess.mykajabi.com/loveyourself?preview_theme_id=2160502340Come find me on TT and IG: @theamandahess

We say we want peace, but what we really need is emotional safety—the ability to be with ourselves, feel any emotion, and know we can handle it.This 18-minute episode dives into a truth that's often overlooked in the self-help world. Peace isn't about having a quiet life—it's about having a strong inner world.

Burnout isn't just being tired or overwhelmed—it's what happens when your nervous system is totally tapped out. This episode is a wake-up call and a reframe. I break down what burnout really is, what it's not, and how to start healing without adding more pressure to your already packed plate.[00:00–01:25]

This episode is more than a conversation—it's a reclamation.LT Dixon joins me to share a deeply personal, powerful journey of healing, self-discovery, and radical self-love. From surviving abuse to raising five kids as a single mom, LT didn't just rebuild her life—she reinvented her identity.Together, we explore what it actually means to put yourself first without guilt, why so many women feel resistance to loving themselves, and how to start operating from a completely new paradigm—where self-love isn't optional, it's foundational.You'll walk away with tangible wisdom, loving truth bombs, and a fresh perspective on what it means to be love, lead with love, and build a life from the inside out.Whether you're at the start of your healing journey or deep in the process of remembering who you are—you'll find resonance here.⏱️ Episode Timestamps:0:00 – Welcome + introducing my first guest in this self-love series2:15 – LT's story: healing from abuse and rediscovering herself6:45 – “It started with a cup of coffee”: the smallest act of self-love that changed everything10:30 – The moment she said, “This can't be my life”—and why that question matters14:55 – How to ask, ‘Where am I?' and why this is the most powerful place to begin19:30 – Redefining love on your own terms: acceptance, appreciation, no judgment24:10 – LT's “me, we, them” framework and how it transformed her family29:50 – What to do when you feel resistance to loving yourself33:40 – Setting boundaries without guilt—and how it's a form of love37:20 – Why healing isn't about being perfect—it's about being honest41:10 – Final takeaways + where to find LT online

Ever feel like nobody truly sees you or hears you—like you're speaking, but it's not landing? In this episode, I'm sharing a personal story that cracked this experience wide open for me. If you're neurodivergent, highly sensitive, or just someone who's been labeled as “too much,” this is going to resonate deeply. We'll explore what it actually means to feel unseen and unheard, why this is such a common experience (especially for women like us), and how to begin rewriting that story from the inside out.

Episode Summary:Do you ever find yourself holding back from feeling hope—because deep down, you're afraid of being disappointed, let down, or even embarrassed? You're not alone. In this episode, we explore how learning to build emotional capacity for hope is essential to living a life that feels meaningful, connected, and aligned with who you really are.You'll learn why hope isn't just a feel-good emotion—it's a vital ingredient for mental and emotional wellbeing. If you're sensitive, neurodivergent, or simply someone who's been hurt before, hope can feel risky. But avoiding it? That leads to a life that gets smaller and less satisfying over time. This episode will show you a new way.We'll walk through a clear 3-step process for expanding your emotional capacity so that you can open yourself back up to dreaming, desiring, and pursuing the things that actually matter to you. You'll leave with practical tools, journaling prompts, and a challenge to help you reconnect with possibility—on your own terms.⏱️ Timestamps & What You'll Learn:[0:00 - 3:00] – Why This Matters More Than EverA powerful reminder of what's possible when you allow yourself to feel hope—and what's at stake when you don't.[3:01 - 6:50] – Why Hope Feels Unsafe for So Many WomenUnderstand the hidden ways you've been taught to shut down your dreams and why hope can feel like a risk rather than a resource.[6:51 - 10:00] – The “Realism” Trap & How It Shrinks Your LifeExplore how being “realistic” often becomes code for “settling”—and how to know if you've fallen into that trap.[10:01 - 14:15] – What Happens When You Avoid HopeDiscover the quiet cost of choosing safety over possibility and how it shows up in your relationships, career, and self-worth.[14:16 - 18:30] – The Behaviors That Numb Hope—and Why They Don't WorkFrom resentment to numbing to self-sabotage, we unpack the habits that develop when you shut out hope—and how to shift them.[18:31 - 22:00] – What Emotional Capacity Really Is (And Why You Need It)Learn what it means to actually build your emotional capacity—not just tolerate more stress—and how this changes everything.[22:01 - 27:00] – The 3-Step Framework for Building Capacity for HopeRegulate your nervous systemAllow emotions (instead of avoiding them)Shift your thought patterns with powerful questionsYou'll get concrete tools and journaling prompts to start implementing today.[27:01 - 29:00] – How Avoiding Pain Also Blocks JoyUnderstand how protecting yourself from difficult emotions is also limiting your ability to feel joy, connection, and satisfaction.[29:01 - End] – Your Next Step: Practice Hope, On PurposeTake on a simple challenge to practice hopeful thinking in the next 24 hours—and learn how you can get deeper support, totally free, through the Love Yourself No Matter What Membership. Head to joinamanda.ca to try it out with no strings attached.Let me know if you'd like this turned into a blog post, an email, or a caption too—I've got you.

In this episode, I thoughtfully explore the importance of making peace with our past selves as a key element of self-love and personal growth. Through my own personal experiences and insights, I share how embracing compassion toward past versions of ourselves, rather than judging or rejecting them, allows for genuine healing and deeper self-understanding. Recognizing our past selves as doing their best with the knowledge and resources they had at the time helps free us from lingering regret or shame. Ultimately, cultivating this understanding creates a more authentic, peaceful, and fulfilling life.

Even in paradise, self-judgment can follow us. In this short and honest episode, I share insights I'm having while in Hawaii—about why being somewhere beautiful doesn't automatically make self love easier, and how we often carry our inner critic with us no matter where we go. I talk about what real self love looks like, how to practice it in everyday moments, and why your circumstances are never the key to your happiness.

In this episode, I dive into the challenges of meeting your emotional needs as a sensitive or neurodivergent woman. If you've ever felt unseen, misunderstood, or emotionally drained from constantly giving without receiving, this conversation is for you. I share my own journey with masking, people-pleasing, and emotional exhaustion—and why so many of us struggle to get our needs met. You'll learn how to recognize, advocate for, and meet your own emotional needs in a way that fosters emotional empowerment rather than resentment. This episode is about stepping into self-acceptance, setting boundaries, and creating the emotional safety you deserve.If you're ready for deeper support, join my Love Yourself No Matter What membership for weekly coaching, a private daily podcast, and community support at Amanda-Hess.myKajabi.com/loveyourself . And if you need personalized coaching, book a free consult at amandahess.ca/bookacall.Detailed Episode Breakdown:[0:00 - 2:30] Introduction & Why This MattersWhy so many sensitive and neurodivergent women struggle to have their emotional needs met.If you feel like you're constantly giving without receiving, you are not alone.[2:30 - 7:45] Why Emotional Needs Often Go UnmetThe impact of masking and people-pleasing.How ignoring your needs leads to exhaustion, resentment, and disconnection.My personal experiences with discovering my own emotional needs and the consequences of suppressing them.[7:45 - 12:30] The Root Causes of Emotional StrugglesMasking & People-Pleasing: Why saying yes when you mean no makes it harder for people to meet your needs.Emotional Intensity & Deep Processing: The stress response cycle (fight, flight, freeze, fawn) and how it impacts emotional regulation.Sensory Overload: How our modern world bombards us with too much information, leading to burnout.[12:30 - 16:45] Identifying Your Core Emotional NeedsThe difference between emotional wants and emotional needs (and why understanding this is so important).The four core emotional needs:Feeling seen and understood (not just tolerated).Deep and meaningful connections.Emotional safety and acceptance.Balancing predictability with freedom and spontaneity.Reflection prompts to help you identify where your emotional needs are not being met.[16:45 - 22:00] How to Start Meeting Your Own Emotional NeedsThe first step: Grounding yourself and regulating your nervous system.Sensory-friendly self-care strategies to help you reset and feel safe in your body.How I plan to create emotional safety for myself while on my upcoming family trip to Hawaii.[22:00 - 27:15] The Importance of Finding the Right CommunityIf you feel misunderstood, it may be time to expand your social circle rather than expecting others to change.How to find like-minded people online and in-person.Why deep conversations are essential for emotional fulfillment.[27:15 - 31:00] Asking for Help & Setting Boundaries Without GuiltOvercoming the fear of being a burden.How to approach conversations about your needs without resentment.Scripts for clearly communicating your needs in a way that invites support rather than resistance.[31:00 - 34:00] How to Set Healthy Boundaries & Accept SupportBoundaries aren't about controlling others—they're about protecting yourself.Learning to accept support from the right people instead of assuming no one wants to help.How to tolerate the discomfort of disappointing others when necessary.[34:00 - 36:00] Final Thoughts & Next StepsJournaling prompt: What emotional needs have I been neglecting, and what's one small way I can meet them this week?CTA #1: Join the Love Yourself No Matter What membership for weekly coaching, daily written coaching, and access to my private podcast at Amanda-Hess.myKajabi.com/loveyourself CTA #2: If you need personalized support, book a free consult at amandahess.ca/bookacall so we can create a plan to help you feel more emotionally fulfilled.

We live in a world that constantly prioritizes convenience—fast food, quick fixes, and instant results. But what happens when we take that same approach to our own lives? In this episode, I dive into how we've been conditioned to prioritize efficiency over true self-investment and why that's holding us back from real growth, joy, and fulfillment. If you've ever struggled with feeling like an “inconvenience” or putting yourself last, this episode is for you.Episode Breakdown:

In this episode, I explore the concept of soft strength—a way to hold boundaries, advocate for yourself, and navigate difficult situations without aggression or emotional dysregulation. Too often, women are labeled as “too much” when they stand up for themselves or “people pleasers” when they don't. But there's a middle ground: a way to be strong without force, and firm without anger. I share personal experiences, client insights, and practical strategies to help you step into your power while staying true to yourself.Timestamps & Key Takeaways:[00:00 - 02:00] IntroductionHow the idea of soft strength came up in my coaching and content creation processStrength doesn't always have to be aggressive—there are different ways to embody it[02:01 - 05:30] The Stigma Around Women's StrengthThe world often labels strong women as “Karens” or “bitches,” making it harder to advocate for ourselvesThere is nothing wrong with being assertive, but there's also power in a softer approachThe balance between pushing through and holding space for yourself[05:31 - 09:45] Advocating for Yourself Without Emotional DysregulationStrength is not about demanding or yelling—it's about clarity and self-trustHow to hold firm boundaries without feeling the need to justify or explain yourselfThe power of approaching boundaries from a place of calm, rather than anger[09:46 - 14:30] Boundaries in Difficult RelationshipsHow boundaries often come up in co-parenting, breakups, and family dynamicsThe difference between setting a boundary from a place of anger vs. a place of self-respectWhy boundaries aren't about controlling the other person, but about how you will respond[14:31 - 17:50] Giving People Back Their Own FeelingsThe tendency to take responsibility for other people's emotionsWhy we try to “fix” people's feelings and how it disconnects us instead of bringing us closerHow to shift from emotional responsibility hoarding to true, open support[17:51 - 21:30] The Power of Soft Strength in Real-Life SituationsPersonal story: Navigating my mother's illness and seeing how people tried to “fix” the griefThe difference between holding space for someone versus trying to change their experienceThe kind of support that truly makes a difference in hard times[21:31 - 23:00] Final Thoughts & Next StepsSoft strength is about showing up as the version of yourself that you want to beHow to journal on where you can embrace soft strength in your lifeInvitation to book a free consult for 1:1 coaching: amandahess.ca/bookacallLove this episode? Don't forget to leave a review! Your support helps more women find this podcast and step into their own power.

In this episode, I sit down with my first-ever life coach, Maggie Reyes, a feminist marriage coach and the author of The Questions for Couples Journal. We dive deep into the social conditioning that shapes women's lives—how we are raised to be “good” by constantly serving others, often at the expense of our own desires and well-being.Maggie shares her insights on navigating the discomfort of wanting more for yourself, creating safety in self-discovery, and finding balance in relationships without losing yourself. We also explore how small shifts in perspective can lead to big changes in how you experience your life.If you've ever felt stuck in over-functioning, struggling to put yourself on your own priority list, this conversation is for you.Connect with Maggie:

Are you feeling stuck in a cycle of burnout, constantly giving and never taking time for yourself? In this episode, I dive into the concept of *wanting*—why so many of us, especially women, lose touch with our own desires and how to reclaim them.  We've been taught that being the “good girl” means putting everyone else first, but at what cost? I explore the impact of this mindset, the necessity of rest, and how learning to prioritize yourself isn't selfish—it's essential.  I also share insights from my own life, from skating as an adult to teaching spin class, and what they reveal about growth, failure, and nervous system regulation. Plus, I give you a sneak peek into next week's episode, where we'll talk even more about breaking free from outdated expectations.  ✨ **Follow me on Instagram (@theamandahess) and TikTok for more insights.** Ready for deeper support? Book a free discovery call at [amandahess.ca](http://amandahess.ca).   

In this episode, I'm breaking down the key differences between coaching and therapy—a topic that often confuses people. While both provide emotional support, they serve very different purposes. Coaching is action-oriented, focused on shifting your mindset, regulating emotions, and taking steps toward real change, whereas therapy tends to focus more on deep emotional processing and past traumas.If you've ever wondered whether coaching is right for you or how it differs from therapy, this episode will give you the clarity you need!

In this episode, I dive into the topic of self-worth, something I surprisingly haven't covered in depth before—despite this being my 245th episode! I reflect on my podcast journey and how over 130,000 listeners have tuned in, which is incredible.We often feel like we're not enough, whether in relationships, careers, or personal growth. But the truth is, self-worth is intrinsic—it's something we are born with, not something we have to earn. The challenge is not about proving our worth but learning how to navigate fear, self-doubt, and emotions so they don't hold us back.I share how shifting our perspective on self-worth can transform our confidence and overall experience of life. Instead of trying to “feel good enough,” we should focus on processing emotions, balancing our inner world, and taking action despite fear.If this resonates with you, I'm hosting a confidence masterclass on February 11th to go even deeper into these ideas. You can register at joinamanda.ca. Let's build the life we truly want—without questioning our worth.Tune in and let's talk self-worth!

Have you ever felt stuck because of the labels you or others have placed on you? In this episode, we're taking a deep dive into how labels shape our lives—for better or worse.Labels can offer clarity, community, and tools for growth, but they can also hold us back when we use them to justify staying stuck. Together, we'll unpack why our brains love labels, how to recognize when they're helping versus hurting, and the steps you can take to break free from limiting beliefs.This episode is packed with actionable insights to help you shift your mindset, regulate your emotions, and create a life that feels fulfilling and aligned—no matter what challenges or labels you're navigating. Whether it's ADHD, dyslexia, or the dreaded “people pleaser” identity, I'll show you how to turn your labels into stepping stones instead of roadblocks.

In this episode, I'm breaking down the truth about confidence—what it really is, why it's so important, and how you can create it in your life. Confidence isn't something you're born with; it's something you build by starting, failing, and learning along the way. I'll share my own journey from fear to confidence, why resilience matters, and how to move forward even when it's uncomfortable. If you've been waiting to feel confident before taking bold steps, this episode will show you why you don't have to wait anymore.[00:00] - Welcome and Topic IntroductionI start by talking about one of my favorite coaching topics: confidence.I explain what confidence really is, why it's essential, and how you can create it in your life.[03:10] - The Human Need for ConfidenceConfidence isn't just nice to have—it's a human necessity for fulfillment and satisfaction.It's that feeling you get when you believe you can do something well.[06:45] - Confidence in New ChallengesWhen people want to make big changes in their lives, the one emotion they feel they need most is confidence.I share examples like public speaking, asking for a raise, and dating authentically to show how confidence impacts everything we do.[10:00] - Understanding ConfidenceConfidence comes from competence—knowing how to do something well.I explain how competence is built through practice, learning, and persistence.[15:30] - The Process of Building ConfidenceStart, even if it's scary.Embrace failure as a necessary step in learning.Reevaluate what's working and try again.Competence grows over time, and so does confidence.[20:45] - My Journey to ConfidenceI share a personal story about starting a direct sales career while battling nerves and fear.Through consistent practice and persistence, I built confidence by becoming competent in what I was doing.[28:00] - Navigating Fear and Building ResilienceConfidence isn't about being fearless—it's about learning to navigate fear.Building resilience and emotional capacity helps you push through discomfort and setbacks.[33:20] - Practical TakeawaysThink about the areas where you want to grow your confidence: relationships, career, finances, or something else.Start small, shift your mindset, and take intentional actions toward your goals.Confidence comes from building resilience and creating competence.[39:15] - Upcoming Confidence TrainingI'm hosting a two-hour live training where I'll teach you:Why confidence is essential.What blocks it.How to create it for yourself.You can register at joinamanda.ca.[41:00] - Closing ThoughtsConfidence is the key to living a fulfilled, joyful life, and it's something you can create.If you enjoyed this episode, please leave a review—it helps the podcast grow and reach more women.If you need personalized support, book a free consult at amandahess.ca/bookacall.Tune in next week for another empowering episode!

[0:00] Welcome and Introduction[2:00] Why Ryanne Chose CoachingRyanne explains how she felt unsettled and overwhelmed before starting coaching.She shares her experiences with therapy, which helped her understand her past but left her feeling stuck without tools to move forward.After a friend's recommendation and realizing her nervous system was out of balance, she decided to give coaching a try.[6:30] Early Days of CoachingRyanne talks about the first steps we took together, focusing on managing anxiety and finding small coping mechanisms that worked for her.She discovered sensory tools, like essential oils, which became a key part of her calming routine.We shifted the focus from revisiting the past to creating strategies to move forward.[12:15] Emotional Regulation and Self-CompassionI explain how we worked on recognizing and riding emotional waves without judgment.Ryanne reflects on learning self-compassion and how changing her inner dialogue made a significant difference.We discuss the importance of separating emotions from reactions and becoming an observer of our feelings.[18:45] Anxiety and Self-AcceptanceRyanne shares her experience with anxiety and being diagnosed with ADHD.I helped her reframe anxiety as a sign of care rather than a flaw or something to eliminate.She explains how tools like journaling and nervous system regulation gave her space to navigate emotions and grow.[25:00] Relationships and TriggersWe talk about how anxiety often shows up in relationships, triggering reactions tied to past experiences.Ryanne shares how she learned to manage her emotions, communicate better, and regain clarity in her relationships.[30:45] Building Confidence and the Snowball EffectRyanne discusses how small, consistent steps built her confidence over time.I explain the importance of viewing self-growth as a process, not a destination.She highlights how prioritizing physical health, like working out and eating nutritious food, supported her emotional well-being.[38:30] Achieving Professional and Financial GoalsRyanne shares how she hit a financial goal during our time working together.She talks about shifting her mindset from dread to excitement in her career.We worked on balancing her emotional bandwidth while staying motivated and productive.[45:15] Self-Love and AcceptanceRyanne reflects on how coaching helped her reconnect with her authentic self and embrace her strengths.I remind listeners that they don't need to become someone else—they already are enough. It's about revealing and embracing who they truly are.[50:30] The Transformation ProcessRyanne shares how coaching helped her feel less frantic and more grounded.She talks about how small steps led to big changes, making her self-talk more positive and her confidence more natural.I emphasize the importance of celebrating progress and being patient with yourself.[56:00] Closing ThoughtsRyanne encourages anyone considering coaching to take the leap, even if it feels like a small step.I express my gratitude for Ryanne sharing her story and remind listeners how transformative coaching can be.[58:30] Call to ActionI invite listeners who relate to Ryanne's journey to book a call with me at amandahess.caI share that we can explore what's going on for them and start working toward transformation.[59:00] Wrap-Up  

[00:00] **Why I'm Sharing This Episode**- I recorded this episode on January 1st for my private, client-only podcast.- I'm sharing it here so you can get a feel for my day-to-day support and also to highlight the core message on shifting from goal-setting to vision creation.- I'm hosting a **90-minute Emotional Mastery Workshop** on January 8th, 2025, where I'll guide attendees to: - Reclaim control of their emotions and thoughts. - Align with their deepest desires. - Wake up daily with confidence, clarity, and joy.- This workshop is open to only 10 people, so anyone interested can sign up at joinamanda.ca [03:30] **My Reflection on 2025**- I'm amazed that we're already in 2025 and how time seems to fly.- I want to shift the focus from typical goal-setting to **vision creation** because I find it more effective, fulfilling, and less anxiety-inducing. [04:15] **Why I Favor Vision Creation Over Goal Setting**- **Traditional Goal Setting** often makes us tie our self-worth to the outcome. If I meet the goal, I'm “good enough,” and if I don't, I'm not.- In my own life, I've gone to extremes when I was strictly “goal-oriented”—like unhealthy weight-loss methods—just to hit a target.- **Vision Creation**, on the other hand, centers on the experience I want to cultivate and the values I want to honor. [08:45] **How I Approach Vision Creation**1. **Start with Emotions**:    - I ask myself which emotions I want to prioritize this year (e.g., peace, joy, satisfaction, love).    - These emotions become the foundation for my choices and actions.2. **Align Goals with Values**:    - If satisfaction and joy are my priorities, I'll check whether my goals—say, earning a certain amount of money—fit with these emotions.    - My actions will then be powered by feelings that are sustainable, rather than driven by anxiety or external pressure. [12:00] **Decoupling Self-Worth from Achievements**- I remind myself that my value as a person isn't dependent on hitting a specific milestone.- When I create a vision, I keep my self-worth separate from the final outcome. This frees me from burnout and fosters genuine growth. [14:15] **Practical Steps for Vision Creation**- I reflect on questions like: - *What are the emotions I want to feel every day in 2025?* - *What values guide the life I'm building?* - *How can I take actions that align with these emotions and values?*- This process gives me a sense of control, clarity, and consistent momentum. [16:45] **My Offer to Help**- If you're my client, feel free to bring this up in our next session. I'd love to dive deeper and create a personalized vision for you.- If you're not a client but have access to this podcast, I invite you to book a **discovery call** at amandahess.ca. It's a great way to explore how we can work together on your vision. [18:00] **Closing & Call to Action**- I encourage you to review these steps and start crafting your 2025 vision.- Please consider leaving a review—it helps my podcast reach more people who need this message.- If you're ready to stop managing stress and anxiety alone, book a free consult with me at amandahess.ca **Happy New Year, and here's to a fulfilling and vision-driven 2025!**

In this episode I dive deep into the topic of overthinking. I explore why we overthink, how it affects our lives, and most importantly, how we can overcome it. If you've ever found yourself stuck in a loop of obsessive thoughts or struggling to quiet your mind, this episode is for you. I also share exciting details about my upcoming free masterclass on December 30th to help you make 2025 your most empowered year yet.Timestamps:[00:00] Welcome & Holiday ReflectionsI share some Christmas Eve thoughts and how I'm preparing to help you create an incredible new year.[02:45] Announcing My Free MasterclassDetails about “A New Year, A New You: Let's End Overthinking” on December 30th at 5 PM PT / 8 PM ET. (Register at joinamanda.ca)[05:30] Why Overthinking HappensI discuss the common triggers of overthinking, from circumstantial stress to low-level anxiety.[08:10] The Tug-of-War AnalogyLearn why trying to “logic” your way out of strong emotions often makes things worse.[12:00] Overthinking vs. Emotional SafetyHow overthinking arises from feelings of shame, guilt, worry, or fear—and why battling these emotions with thoughts doesn't work.[16:20] The Key to Breaking Free: Nervous System RegulationI explain the importance of feeling emotions in your body and regulating your nervous system to reduce overthinking.[19:40] Why “Positive Thinking” Isn't the SolutionDiscover why replacing negative thoughts with positive ones isn't always effective.[23:00] The Role of Specificity in Solving ProblemsHow focusing on specific issues instead of trying to “fix yourself” can change the way you think.[27:15] Why Overthinking Wastes Time and EnergyI highlight how overthinking stops you from solving problems and reaching your goals.[30:00] How You Can Take the Next StepWhy 2025 is your year to master your thoughts, control your emotions, and create the life you want.[33:30] Final Thoughts & Call to ActionI encourage you to join my free masterclass and leave a review to help this podcast reach more women like you.Links & Resources:Register for my free masterclass: A New Year, A New You: Let's End Overthinking → joinamanda.caBook a free consult with me → amandahess.ca/bookacall

- **[0:00]** - Welcome and reflection: "Can you believe it's already mid-December? Let's make this moment count."- **[1:00]** - Today, we're diving deep into *emotional mastery*. You'll learn how this transformative process can help you handle stress, build resilience, and create a life you love.---### The Big Idea: Every Problem Is an Emotions Problem- **[2:30]** - I'll show you why emotional mastery is the key to solving issues in relationships, parenting, money, career, and more.- **[3:15]** - By the end of this episode, you'll understand why emotions are at the root of so many challenges and how mastering them can change everything.---### A Client's Journey: Proof It's Possible- **[5:00]** - You'll hear how one of my clients went from feeling stuck and overwhelmed to confident and in control using the emotional mastery process.- **[6:15]** - I'll share my own story too—how I broke free from constant pressure and perfectionism—and how you can do the same.---### Understanding Emotions- **[7:45]** - You'll learn what emotions really are (hint: they're not thoughts!) and why understanding them is crucial.- **[8:30]** - I'll explain the stress responses—fight, flight, freeze, and fawn—and how they might be running your life without you even realizing it.- **[10:00]** - You'll start to see why emotional distress keeps happening and what you can do to stop it.---### Step 1: Proactive Nervous System Regulation- **[12:00]** - Discover the difference between "911" nervous system regulation (what to do in the moment) and preventative practices (how to build resilience over time).- **[13:30]** - I'll show you easy, practical ways to regulate your nervous system daily—without spending a ton of time or money.- **[15:00]** - You'll leave with actionable tools to build emotional capacity so you can handle stressors without feeling overwhelmed.---### Step 2: Understanding and Guiding Emotions- **[17:30]** - I'll teach you how to interpret emotions as messengers rather than fighting or ignoring them.- **[19:00]** - You'll learn how to "ride the wave" of emotion without being overtaken by it—and how this simple skill can dramatically change your life.- **[20:45]** - By the end of this section, you'll know how to stop reacting to emotions impulsively and start directing them intentionally.---### Step 3: Creating Productive Thoughts, Beliefs, and Support Systems- **[22:30]** - Learn why your current thoughts may be keeping you stuck and how to change the way you think for good.- **[24:00]** - I'll guide you through building beliefs about self-worth, lovability, and what's possible for your future.- **[25:30]** - You'll walk away with a clear understanding of how to replace self-criticism with self-advocacy and start living the life you truly want.---### What Emotional Mastery Will Do for You- **[27:00]** - By mastering this process, you'll gain self-love, resilience, confidence, and fulfillment.- **[28:15]** - You'll see how emotional mastery impacts every area of your life, from your relationships to your career, and even your day-to-day joy.---### My Coaching Program: Take This Further- **[29:30]** - I'll share how my *Emotional Mastery Coaching Program* works and how it can help you create the life you've been dreaming of.- **[31:00]** - You'll learn what's included: one-on-one coaching, daily private podcasts, and access to transformative trainings—all designed to help you succeed.---### Actionable Takeaways and Next Steps- **[33:00]** - Before you go, I'll help you reflect on how emotional mastery can shift your life—and encourage you to take the next step by booking a free consultation with me.- **[34:30]** - Don't forget: Every change starts with a decision. Let's explore together how to make emotional mastery your reality.---### Closing- **[35:00]** - Thank you for joining me today! Remember, a new episode drops every week. If you found this helpful, leave a review and share it with someone who needs it. ** Ready to take the next step? Book your free consultation now at [amandahess.ca/bookacall](https://amandahess.ca/bookacall). Let's create the life you've always wanted!

**[3:25] Getting Started: Why Manifestation?**  - I share a personal update about teaching spin class while recovering from a cold.  - Introduction to the episode's focus: Manifestation.  - Initial thoughts on manifestation inspired by a business coach's TikTok content.  - Connection between self-love and manifestation as a practical tool.  ---**[8:45] What is Manifestation?**  - Reflection on past trends like *The Secret* and how manifestation is often misunderstood.  - A non-spiritual, practical approach to manifestation: focusing on what you want to create.  - Identifying controllable vs. uncontrollable factors in life---**[14:30] Manifesting Your Goals**  - The importance of identifying where you are and why.  - Using curiosity, not judgment, to examine current circumstances.  - Emotions as the foundation of manifestation:   - How emotions affect energy, actions, and interactions.   - Examples: weight loss, relationships, financial goals.  ---**[21:10] The Emotional Component**  - Understanding and managing the emotional fuel needed for manifesting goals.  - Why confidence is often unavailable for new challenges, and how courage and resilience fill the gap.  - Emotions like love, care, and curiosity as drivers for relationship goals.  ---**[28:00] Example: Managing Conflict Through Emotional Energy**  - Story of resolving conflict with compassion during a challenging customer service experience.  - Lesson: Diffusing situations with empathy and manifesting better outcomes.  ---**[32:45] Emotional Literacy: Key to Manifestation**  - Most people lack the vocabulary to describe nuanced emotions.  - The role of an emotional thesaurus in identifying and processing emotions.  - Examples: shades of anger (e.g., jealousy, resentment) vs. positive emotions (e.g., fulfillment, satisfaction).  ---**[38:00] The Process of Manifestation**  1. Recognize and process negative emotions.  2. Build emotional capacity through nervous system regulation.  3. Generate emotions like courage or resilience to fuel forward motion.  4. Apply these skills to specific goals.  ---**[45:15] My Framework for Manifestation**  - Understanding manifestation as an emotional equation.  - Practical tools to grow emotional capacity and create desired results.  - Importance of small, actionable steps in coaching.  ---**[50:30]- Manifestation is about energy, not manipulation or magic.  - Invitation to book a free discovery call for personalized guidance.   - Book at [amandahess.ca/bookacall](https://amandahess.ca/bookacall).  - Upcoming free training on manifestation in the Facebook group "Self Love Club."   - Join at [joinamanda.com](https://joinamanda.com).  - Encouragement to leave a review and share the podcast to help more women.  ---**[55:00] Final Thoughts**  - Manifestation is a skill worth developing for anyone wanting to create meaningful change.  - Gratitude for listeners and a promise of weekly episodes filled with insights and support.  ---  **Links and Resources**  - Free Discovery Call: amandahess.ca/bookacall- Join The Self-Love Club: joinamanda.ca ---  Thank you for listening! Don't forget to subscribe and leave a review to help grow this podcast and support more women in their self-love journeys.

Curious about what coaching looks like?  This is a real coaching session to help you see what you can expect.  In this episode, I share a live coaching session with a courageous friend from my community. This session provides insight into what coaching can look like and how transformative it can be. You'll hear moments of teaching, interruption to shift thought patterns, and examples of how coaching differs from traditional talk therapy. **[00:00] Intro:**- I explain the episode's premise and my approach to coaching.- Emphasis on the blend of teaching and open-ended questions.- Acknowledgment of gratitude for my guest's vulnerability. **[02:35] Starting the Coaching Session:**- My guest and I exchange warm greetings.- She shares feelings of being overstimulated after Christmas shopping.- I set the tone for the session: exploring challenges and finding new perspectives. **[06:10] Life Satisfaction Scale:**- My guest rates her current life as a 7 out of 10.- We discuss the reasons: good coping skills but struggles with overwhelm, reactivity, and balance. **[09:45] Identifying Reactivity:**- She shares that reactivity often stems from feeling overwhelmed.- I delve deeper, asking why she dislikes reacting.- She identifies the struggle of not listening fully and reacting prematurely. **[15:00] Addressing Childhood Triggers:**- My guest discusses a specific instance with her mother, a recovering addict.- Scenario: Reactivity triggered by suspicion about her mother's actions (leaving her car at the mall).- She reflects on emotions like fear, disappointment, and feeling let down. **[22:15] Exploring Disappointment and Boundaries:**- I encourage separating adult and child relationships with parents.- She shares childhood experiences of caretaking responsibilities and how these influence current dynamics.- We discuss unhealed parts of ourselves and managing expectations. **[30:00] Tools for Managing Reactivity:**- I share strategies for responding less reactively: - Recognizing emotional waves and allowing them to pass. - Having compassion for oneself when triggered. - Separating personal safety and well-being from the other person's actions. **[36:45] Shifting Perspectives:**- I introduce the concept of “responsibility hoarding” and the false sense of control it creates.- She reflects on how these tendencies show up in her relationship and parenting dynamics. **[44:00] Building Emotional Capacity:**- I explain grief and trauma as constants, using the “black dot” metaphor.- Emphasis on growing emotional capacity to manage complex relationships.- She considers replacing fear-driven actions with love-driven boundaries. **[52:30] Practical Tools for Boundaries:**- I advise slowing down decisions and creating mental space before responding to urgent requests.- She reflects on recent boundary-setting successes and areas for improvement. **[59:00] Clean Pain vs. Dirty Pain:**- I differentiate between grieving past realities (“clean pain”) and unnecessary suffering caused by worrying about uncontrollable future outcomes (“dirty pain”).- She acknowledges her tendency to spiral into “dirty pain” and commits to practicing self-awareness. **[01:06:15] Final Reflections:**- I highlight the importance of self-compassion and allowing emotional growth.- She expresses gratitude for the tools and perspectives shared.- I remind listeners that relationships, especially complex ones, are ongoing work but can improve with intentionality and love. **[01:10:00] Closing:**- I thank listeners for tuning in.- Call-to-action: Leave a review and book a free consultation to tackle stress and anxiety for good.---**Links and Resources:**- Want to try your own session?  Book a free call: amandahess.ca- Follow me on Instagram and share your thoughts about the episode! https://www.instagram.com/theamandahess/  

In this episode, we delve into the complexities of gratitude. As American Thanksgiving approaches, gratitude becomes a hot topic, but is forcing gratitude always a good idea? I explore why it's okay not to feel grateful during challenging times and how embracing intentionality and celebration can create genuine positive emotions. Listen in as I share personal stories, insights from coaching sessions, and actionable steps to help you break free from fake gratitude and step into a more fulfilling life.Episode Highlights with Timestamps:[00:00] - Introduction: Amanda introduces the topic of gratitude and explains the inspiration behind this episode—American Thanksgiving.[02:30] - The Problem with Forced Gratitude: Amanda shares her perspective on why forcing gratitude can feel like gaslighting and why it's often counterproductive during tough times.[06:15] - Real Gratitude vs. Fake Gratitude:  What is real gratitude? Amanda explains how genuine gratitude emerges naturally after processing emotions, rather than as a forced response.[09:40] - The Power of CelebrationAmanda discusses how celebrating achievements, no matter how small, can be more impactful than surface-level gratitude practices.[12:25] - Client Story: Finding Deeper CelebrationsA client's journey to celebrating her ability to trust her own decisions rather than relying on others.[14:45] - Why Gratitude Feels Hollow:  Amanda shares how “ticking the gratitude box” often doesn't spark meaningful change or fulfillment.[17:30] - Overcoming Fear to Access Joy and Fulfillment:  Using her own figure skating experience, Amanda illustrates how pushing through fear leads to deeper emotions of pride, excitement, and joy.[22:50] - Fear as the Gateway to Growth:  Amanda reframes fear as a necessary component of growth and shares how discomfort can lead to significant emotional payoffs.[26:10] - Practical Steps to Break Out of Your Comfort Zone:  Amanda offers actionable advice on how to step out of your comfort zone and create more connection, joy, and excitement in your life.[30:15] - Coaching Strategies for Tackling Anxiety and Fear:  Amanda discusses how breaking down anxiety into manageable pieces helps clients move past fears and achieve meaningful goals.[34:00] - Why True Gratitude is Built Through Action:  Amanda shares how living intentionally and taking courageous steps fosters authentic gratitude.[37:40] - Call to Action:  Amanda invites listeners to book a discovery call to begin their transformation journey and reminds them not to wait until the new year to start.Key Quotes:“If you're forcing gratitude, it's not gratitude; it's gaslighting yourself.”“Real gratitude comes when we've processed the hard stuff and see how it's shaped us.”“The price we pay for joy, pride, and fulfillment is stepping out of our comfort zones.”“Don't wait until the new year to start your transformation. You can start feeling different tomorrow.”Resources Mentioned:Book a Free Coaching Consultation: amandahess.ca/bookacallConnect with Amanda on Social Media: Instagram | TiktokLeave a Review:If you enjoyed this episode, please leave a review on your favorite podcast platform. Your feedback helps this podcast grow and reach more women who are ready to transform their lives.Subscribe for Weekly Episodes:Don't miss out! New episodes drop every week to help you manage stress, tackle fear, and live with intention.

In this episode, I welcome neurodiversity consultant Jenine Lillian to discuss their journey to an autism spectrum disorder diagnosis, overcoming societal expectations, and building an inclusive world. Janine shares their unique perspective, emphasizing the importance of self-acceptance, connection, and actionable steps to live authentically.- **[00:00] - Intro and Welcome**  Amanda introduces Jenine Lillian, highlighting their work as a neurodiversity consultant and their warm personality.  - **[02:00] - Jenine's Journey to Diagnosis**  Jenine shares their story of receiving a formal autism diagnosis at 52 and the barriers they faced along the way.  - **[10:30] - Navigating Neurodivergence**  Jenine discusses the challenges of masking, societal expectations, and the importance of authentic connections.  - **[18:45] - Self-Care and Rest**  The power of walking without a phone, limiting sensory input, and finding joy in quiet moments.  - **[26:15] - Breaking Down Stereotypes**  Jenine shares why labels like “too sensitive” or “overly emotional” can be harmful and the need to treat people as individuals.  - **[34:50] - Building Community**  Amanda and Jenine reflect on the value of saying “good morning” and creating layers of connection in life.  - **[42:00] - Addressing Inner Criticism**  How self-worth, dismantling past trauma, and embracing optimism can lead to empowerment.  - **[50:30] - What Jenine Offers**  Jenine talks about their business, including workshops for employers, executive dysfunction support, and their role as a resource for adults navigating neurodivergence.  - **[57:15] - The Importance of Play and Experimentation**  Jenine encourages listeners to try new things and “try on” new ideas to discover what brings them joy.  - **[01:03:00] - Final Thoughts and Homework**  Jenine leaves listeners with practical homework: take 20 minutes today to do something restorative for yourself.   --- **Resources and Links**   **Connect with Jenine Lillian**:   Visit their website at jeninelillian.com **Amanda's Coaching Services**:   Book a free discovery call at amandahess.ca --- **Key Quotes**   - *"There's nothing wrong with you. It's about finding the support you need to thrive."* – Janine Lillian  - *"When you give without expecting something in return, you find the most authentic connections."* – Amanda   --- If you enjoyed this episode, please leave a review and share it with someone who might benefit from Janine's insights. Let's build a world that's more inclusive for everyone!  Jenine Lillian BioJenine Lillian (Jenine, they/them) is a Neurodiversity Consultant, educator, artist, writer,and librarian. For more than 20 years, Jenine has taught and presented across thepublic library sector in both the United States and Canada. Jenine has received nationalrecognition for their advocacy and library work with teens. After receiving a verylate-in-life diagnosis of Autism Spectrum Disorder (ASD), Jenine started theirneurodiversity consultancy to raise awareness, reduce stigma and increase inclusion forneurodiversity and other invisible disabilities. Jenine lives in the Kootenays, BritishColumbia, where they can be found making art, talking with folks on sidewalks,birdwatching, building community through service and networking, and practicingself-care. You can reach Jenine at info@jeninelillian.com and explore their website atwww.jeninelillian.com.Contact Jenine Lillianinfo@jeninelillian.com emailwww.jeninelillian.com website 

In this episode, I delve deep into my personal journey and share insights on embracing and understanding emotions. As someone who has walked through emotional battles and navigated the ups and downs of diagnosis, I know how transformative it is to learn emotional resilience. We explore the essential nature of emotions, the importance of releasing judgment, and why moving beyond labels can unlock a more fulfilling life. This episode is about reducing suffering, increasing self-love, and finding a way to live joyfully, even with life's challenges.- **[0:00] Introduction and Personal Journey**   I reflect on the journey of this podcast and my personal growth in business. This podcast is more than just content; it's a heartfelt endeavor to help others.- **[3:00] The Importance of Emotions**   Emotions are the core of a fulfilling life. We talk about how managing emotions is crucial for living intentionally and powerfully.- **[5:45] Personal Experiences with Emotional Battles**   I share my past struggles with intense emotions and how they impacted my life, especially during early motherhood. Emotions can be overwhelming, but there is a way to navigate them.- **[11:20] Client Stories and Emotional Challenges**   My clients' experiences vary widely—from inner battles to life-altering events. Regardless of their circumstances, it all comes back to how they handle emotions.- **[16:30] Understanding and Allowing Emotions**   We're not taught how to feel or understand emotions deeply. I discuss how learning about feelings, their bodily sensations, and their impact on us is transformative.- **[21:10] Moving Beyond Diagnosis**   A diagnosis doesn't have to define you. I share my experience with clinical diagnoses and why I choose to see them as information rather than identity. Diagnosis can provide insight, but it's not a life sentence.- **[26:50] Reducing Suffering and Enhancing Life**   The goal in coaching is to reduce suffering and increase life satisfaction. We start by managing pain, then look for ways to enrich and enliven life.- **[30:45] Compulsion vs. Desire**   Compulsion often drives us out of fear, whereas desire is about genuine longing. Shifting from compulsion to desire is key to creating a life you truly want.- **[33:15] Final Thoughts and Closing Invitation**   Imagine what life could be like if you let go of the belief that something's inherently wrong with you. What if you could experience relief, joy, and love without fixing "everything"?**Connect with Me:**If you're ready to work through emotional challenges, I invite you to book a free call with me at [amandahess.ca](https://www.amandahess.ca) to start the journey to reducing suffering and creating a life you love.**Outro:**Thank you so much for tuning in! New episodes drop weekly. Please consider leaving a review—it helps the podcast grow and reach more listeners like you. And if you're ready to make lasting change, schedule a free consult at amandahess.ca

Are you struggling with loneliness, craving genuine friendships, or feeling stuck in the same old patterns? I'm here to help. Join me as we explore the importance of human connection, the challenges of making friends in adulthood, and practical steps you can take to create meaningful relationships. Whether it's through my coaching insights or personal stories, I'm dedicated to helping you break the cycle of loneliness and build the connections you crave. Tune in every week for new episodes, and don't forget to book a free consult if you need personalized support. Let's make a real change together! – Amanda Hess00:00 Introduction and Personal Message01:19 The Reality of Loneliness02:32 Understanding Coaching03:31 The Importance of Friendship06:06 Challenges in Making Friends13:08 Steps to Build Connections24:18 The Value of Being a Good Friend25:48 Creating a Friendship Fabric29:08 Final Thoughts and Invitation30:45 Introduction to Friendship Topic31:12 Understanding Coaching and Its Role32:47 The Importance of Human Connection35:04 Challenges of Making Friends as Adults42:18 Steps to Build Adult Friendships53:42 The Value of Being a Good Friend55:13 Creating a Friendship Fabric58:36 Conclusion and Next StepsBook a discovery call with Amanda: https://amandahess.ca

Kathryn's Journey: From Therapy to Coaching Transformation In this heartfelt podcast episode, I, Amanda, welcome my client Kathryn, who shares her incredible journey over the past year through life coaching. Kathryn talks about her background as a clinical psychologist, the distinctions between therapy and coaching, and how small, enjoyable experiences have led to major life changes for her. She opens up about her struggles with a difficult divorce and feeling emotionally shut down, and reflects on the impactful shifts in her mindset and beliefs. You'll hear about the 'Rat Park' concept, layering positive experiences, and the importance of letting go of shame. We also discuss my unique coaching style and how anyone, at any age, can experience personal growth. This episode is packed with insights and inspiration for anyone looking to transform their life.If you are curious about working with Amanda, you can book a call to talk it over with her here: https://usemotion.com/meet/amanda-hess/call00:00 Welcome and Introduction02:15 Kathryn'sJourney to Coaching03:32 The Impact of Coaching on Divorce Recovery04:51 Understanding Emotional Barriers07:38 Small Steps to Big Changes11:45 The Rat Park Analogy19:04 Releasing Shame and Embracing Pleasure29:26 Shifting Perspectives and Expanding Capacity32:09 Understanding Emotional Resistance32:23 Growing Capacity for Emotions32:41 Balancing Negative and Positive Emotions33:17 Hyper Responsibility and Earning Joy35:39 Parental Expectations and Happiness37:23 Contentment and Optimism40:23 Embracing Risk and Flexibility48:32 Coaching vs. Therapy52:41 Final Thoughts and Gratitude

When we start down the road of personal development - we quickly notice that negative self-talk is a problem.  We see that our negative thoughts about ourselves create results that we don't want.  The thing is, we think that what we need is to shut that voice up.  But the problem is that we can't do it.  I'm going to teach you what actually works.Book a free call with Amanda: https://amandahess.ca/bookacall/

Burnout is something that everybody is talking about. If you think you might be burned out, you probably are. But that doesn't mean that is where you need to stay. Let's talk about it.

Making the decision to change your life can be so much easier than you think.  The only reason decisions seem hard is because we think there are RIGHT decisions and there are WRONG decisions.  But the truth is, you are only one decision away from changing the trajectory of your life at ANY given time.  You don't need more time or more information, you need to learn how to trust yourself.  Are you ready to change your life?Ready for change?  Book a call with Amanda and make real progress towards making that decision: https://amandahesscoaching.as.me/Discovery

Welcome to the Top Ten Podcast Episodes!  Today we start with number 9: How To Love Yourself When You Think You Shouldn't.Self-Love is hard even when we are trying to love things that other people say we SHOULD love.  But what about the things people say we shouldn't?  Learning to love everything about myself, including behaviors that could be viewed as unacceptable, has been the catalyst in changing my life.  Take a listen to discover how loving the things you don't like about yourself could change your entire life.Book a free Discovery Call with Amanda here: https://amandahesscoaching.as.me/Discovery

Join me as I walk you through what it was like to be a 48 year old adult in a tiny dress who stepped onto a cold rink and danced and jumped my way through a figure skating program 2 days in a row.  I learned 2 very important life lessons from that experience, and today I am sharing them with you.  Let me entertain you while I also show you how to transform your life.  This is going to be so fucking fun!You might think I am insane for signing up for this competition, but it might surprise you to know that I never used to believe I could do anything like that.  In fact, I used to struggle figuring out what to even do with myself most days.  If this sounds like you, I want to invite you to book a discovery call with me.  This free call will help you start figuring out what you DO want.  go to joinamanda.ca to set that up.

Welcome to the Top Ten Podcast Episodes!  Today we start with number 10: Woman GuiltIf there is one emotion that I know that every women feels on a daily basis, it's GUILT.  We feel guilt about everything: What we eat, what we drink, the time we spend on ourselves, the money we spend on ourselves, etc.  We basically feel guilty about basically everything.  And honestly, it's so fucked up!  We feel guilty for taking up any space at all.  And that has to stop.  I'm breaking it all down in this episode and giving you some real tools to get started today.Ready to drop the woman guilt?  It all starts with booking a free Discovery Call:  Book HERE: https://amandahess.ca

I have been told I was too emotional my whole life.   I have always had big feelings and guess what?  That is never going to change.  AND it turns out that there is no such thing as being TOO emotional.  There is just you and your emotions and the truth of what that looks like for you.  We worry a lot about being too emotional and too much for other people, but instead we need to flip our thinking and supporting ourselves being the gorgeous emotional humans that we are.  Listen in to find out how.Book a free discovery call: https://amandahesscoaching.as.me/call

This TikTok trend for Demure and Mindful seems like just a fun little trend.  But it's actually perpetuating a female stereotype that you are going to want to distance yourself from with a 10 foot pole.  You don't need to be more demure, or polite, or ladylike.  You do want to know how to be strong and capable to actually enjoy your life while you get to be yourself.  Give me 10 minutes to change how you think about yourself and watch your life change exponentially.  You deserve a big and strong life.Register for my upcoming Masterclass: Reduce Your Stress Without Reducing Your LifeBook a free Discovery Call with Amanda: https://amandahess.ca

Register for the Reduce Your Stress Without Reducing Your Life Masterclass: amanahesss.ca/stressStress.  We have all had it drilled into us that we have to reduce our stress, but how are we supposed to do that with our busy lives?  The truth is, if we had time for meditating and relaxing, we wouldn't be stressed, right?   Today I am going to show you a different way to think about stress.  Stress is a normal, human emotion.  We are supposed to feel it.  The issue is not that we experience stress, the issue is that the amount we feel is simply out of balance.  In today's episode, I'm going to share how you can reduce your stress without reducing the quality of your life or making you into a different person.  Let's go!

Hardship is a part of living.  Sometimes it can feel like there is no way to go through hardship without losing yourself to sadness, depression and hopelessness along the way.  I used to struggle with this too and I want to show you the way you can do it without getting emotionally lost.  Navigating hardship is something that can get a lot easier, when we know how to handle our emotions.  Today's episode is going to walk you through each step.In this episode we cover:- The unique experience of hardship (we are all just human)- Grieving & handling emotions (how to do it in a way that you are not always falling apart)- Managing emotions (what to really do to process emotions)- Ways to experience happiness and joy when going through hardshipWant help with this?  Let's get on a Strategy Session.  Book here: https://amandahess.ca

If you worry about what other people think, Congratulations!  This means you are human.  It's normal to worry what other people think, but that doesn't mean we need to consciously keep it that way.  One way to release what other people think, is to let them be wrong about you.  It's simple and it works.  Listen in to learn how to apply this in a way that can truly change your life and your ability to stop caring what other people think and instead start deciding what you want to think instead.Ready to get on a call with me and find out how I can help you with this?  Book HERE.Want to join a community of likeminded women to help support and lift each other up?  Join HERE

You might already know that making yourself a priority is something you should be doing, but did you know that it's actually the number one factor in creating a life you love living?  Without making yourself a priority, nothing in your life is going to work long-term.  It's one thing to know this, and it is completely another thing to implement it.  As women, we have been socialized for years to prioritize everything ahead of ourselves, including the family pet.  Today I break down why you need to change your priorities and how to do it in a way that actually sticks. Ready to get on a call to chat about it?  BOOK HERE

I think by now you probably know that being overly critical of yourself is making things harder for yourself.  But do you know WHY you criticize yourself?  It's not because you are somehow messed up, a lot of it has to do with how the human brain is designed to function.  Another big part of this is how we are raised and socialized as women.  You actually don't need to stop criticizing all the time, but you do need to have awareness for when you are being overly critical and know what to do instead.  That is what I am teaching you in today's episode.  It's not too late to join the Sensitive Girl Summer Challenge, Join by clicking HEREIf you are ready to explore change, it's time for us to chat.  Set up a free call with me here: Strategy Session

Are you a crier?  Do you know somebody that cries a lot?  Does crying make you uncomfortable?  Do you wish you could stop yourself from crying?  Do you think crying is weak?  If so, this episode is for you.  In today's episode I am going to show you why you cry and why it makes you feel embarrassed or even ashamed.  Crying is complicated, but ultimately it is one of the truly vulnerable ways we show that something is emotionally difficult for us.  You don't need to cry more and you definitely don't need to cry less.  But we really do need to talk about what you are going to make crying mean.  Discovering the key to crying when you are a sensitive soul will unlock a new level of deep knowing with yourself.  I can't wait to show you how you can let go of feeling embarrassed to cry.As always, you can book a free call with me to discuss this further.  Book here: https://amandahess.caYou also are invited to join my free community for neurodivergent & sensitive women here: Join the Self-Love Club

Today we delve into the concept of emotional independence.  Most of us are raised to be emotionally dependent, which means we think our emotional safety comes from other people, but it's actually the opposite.  If we rely on other people to make us feel emotionally safe, it is inconsistent at best. What we focus on today is increasing emotional independence.  Emotional Independence is something you can increase with some simple tools that are accessible to everyone.  Listen in to find out moreDon't forget to join The Sensitive Girl Summer ChallengeBook a free Strategy Session with Amanda HERE

You may already know that to change your life, you need to change the way that you think.  But the question is, do you know how to change the way that you think?  Do you know how to unwind the programming of your youth and how to think supportive and amazing things about yourself?  Because this is what is required to change your life into something you want to be living.  Today I am going to tell you about how you need to start going about TRAINING your brain.  You might not know how to think differently yet, but this episode will change that.Have you joined my free Facebook Community, The Self-Love Club, where I share tons of tips and inspiration to help you change the way you think?  Join here: https://www.facebook.com/groups/ndselfloveAre you ready to have my help in changing the way that YOU think?  Sign up for a free Strategy Session here: https://amandahesscoaching.as.me/strategy

Fear is the number one reason I see my clients not reaching for the things they want in life.  Whether it is the job, the career, the relationship or just the hobby, fear stops us from showing up in a big way for the life we want.  Fear is insidious.  Fear holds us back away from what we deeply desire.  If you want to create a life that you love living, you must develop a better relationship with fear.  In today's episode I am sharing how fear could be hiding in your life and what you are going to want to do about it if you want to stop feeling stuck and instead start feeling fully alive.  Take a listen and be sure to leave a rating and review if you love this episode.If you would like to talk to Amanda, you should consider booking a free Strategy Session.  Book here: https://amandahess.ca