Living Well With....

In this episode listen in as Kaitlin discusses the popular term "gentle parenting" and why she thinks the term is often misunderstood and even misused. Gentle parenting shouldn't be confused with permissive parenting, a type of parenting where "anything goes," and instead is maybe more accurately described as attuned parenting. --- Send in a voice message: https://podcasters.spotify.com/pod/show/alittlelesshotmess/message Support this podcast: https://podcasters.spotify.com/pod/show/alittlelesshotmess/support

It's no secret that moms still disproportionately carry the brunt of the mental and physical load when it comes to running a household, and during the holiday's the load we carry only gets heavier. According to Motherly's 2023 State of Motherhood Report, women are feeling more resigned than ever to the role of “doing it all” and as a result, 62% of mothers report getting less than one hour to themselves each day.  On top of that, 48% of moms report “always” or “frequently” feeling burned out. Both as a therapist who has worked with hundreds of women, and a mom to three, I know what it feels like to have mixed feelings about the holidays (and I'm sure you do too). Part of us feels excited about the idea of cozy nights by the fire, the decorations, and holiday parties; but the other part of us feels completely overwhelmed by the idea of shopping, filling childcare gaps, fielding questions about whether Santa is real, and the general impending doom of all the planning that goes into making the season magical for everyone else…except for ourselves.  So what do you say we do it differently this year? Listen in as I share my newly developed three step approach to the holiday season called, the Y.E.S. Mindset. As always if you liked this podcast/found it helpful PLEASE share with a friend, rate, and review. Also, if you're interested in finding out more about therapy/and or getting some help via therapy, you can head to my private practice website www.bayareamoderntherapy.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/alittlelesshotmess/message Support this podcast: https://podcasters.spotify.com/pod/show/alittlelesshotmess/support

This episode is a recording of an instagram live that I did with Eve Rodsky, NYT Bestselling author of Fairplay and Find Your Unicorn Space. As I've watched Eve Rodsky shine in national media, and take up space on some of the biggest stages and in some of the most important conversations about social justice and gender equity, one thing remains true: Eve is on a mission to change the world...and I don't say that lightly! Eve has so graciously been a big supporter of my book, A Little Less Of A Hot Mess, and in this episode you'll here us in conversation about my book, the mental load, and women's/mom's mental health as a whole. A bit About Eve: Eve Rodsky is working to change society one partnership at a time by coming up with a new 21st-century solution to an age-old problem: women shouldering 2/3 or more of the unpaid domestic work and childcare for their homes and families. Eve's books: Fair Play (book + documentary featured on APPLE TV) Find Your Unicorn Space Kaitlin's Book: A Little Less Of A Hot Mess P.s. the audio is not great on this one but I think it's a convo too good not to share. I hope you'll agree! --- Send in a voice message: https://podcasters.spotify.com/pod/show/alittlelesshotmess/message Support this podcast: https://podcasters.spotify.com/pod/show/alittlelesshotmess/support

I'm so excited to introduce you to Kylie Hempy, who is an Associate Marriage and Family Therapist, a team member of Bay Area Modern Therapy (my group practice) and a new friend/colleague. Listen in as we share our own personal experience with female friendship and the challenges that come with making time and space for them these days. Kylie gives some wonderful, realistic, and tactical advice on how to nurture time for herself and friendship in the midst of the crazyness that is motherhood/adulthood and Kaitlin admits to struggling in this area. If this episode hit home, or you found it particularly helpful, we'd love to hear from you! Please leave us a review here Have questions about female friendships, motherhood, parenting, marriage, etc? We'd love to hear from you! Please leave a listener voicemail by going to this link, and we'll answer your questions live on the pod! xoxo Kaitlin --- Send in a voice message: https://podcasters.spotify.com/pod/show/alittlelesshotmess/message Support this podcast: https://podcasters.spotify.com/pod/show/alittlelesshotmess/support

I'm back…and it's not all rainbows and sunshine, but it's real. In this episode about recognizing and breaking old/negative patterns, I share my own recent struggle with stress and overwhelm and the moment that woke up me up to the truth that I needed to recalibrate! Old patterns can be easy to fall into but hard to get out of because we're so "comfy" with them even when they're not healthy for us or our loved ones. So, If you've ever been stressed AF and acting like a person you know all too well, but don't want to be, this one's for you! If you liked this episode please leave a review, share with a friend, and subscribe to the podcast. Topics include: mental health, motherhood, marriage, FairPlay and equity in partnership, and coping skills for stress. You can find out more about Kaitlin's California based private therapy practice, Bay Area Modern Therapy at www.bayareamoderntherapy.com You can purchase Kaitlin's Book or Subscribe to her Substack Newsletter Here Follow me on Instagram @kaitlin.Soule --- Send in a voice message: https://podcasters.spotify.com/pod/show/alittlelesshotmess/message Support this podcast: https://podcasters.spotify.com/pod/show/alittlelesshotmess/support

Subscribe to my weekly newsletter: https://open.substack.com/pub/kaitlinsoule?r=ylzpu&utm_medium=ios --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

In this episode, I talk about the strange time in between the holiday and the new year, attempt to put words to what many of us are feeling, and reflect on what it might look like to enter into 2023, with more practical and values based resolutions. In the episode I talk about four questions. You can ask yourself while thinking about the new year. What went well in 2022? In that spirit, what should I hold onto in 2023? What didn't go so great in 2023? In that spirit, what do I need to let go of? --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

In this episode, Kaitlin reads chapter 8 of her new book, A Little Less of A Hot Mess: The Modern Mom's Guide to Growth and Evolution" as a way to help us consider how increasing our mental flexibility can help us in parenting and life. Kaitlin shares her own personal invitation into learning to let go of rigid thinking (and perfectionism) early on in her motherhood journey, and shares some insights and takeaways to help you do the same. If you like this episode, please leave a review, share with a friend and don't forget to subscribe! You can receive Kaitlin's free weekly well notes  and follow her on instagram @kaitlin.soule Leave me a voicemail with a question: https://anchor.fm/alittlelesshotmess/message --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

If you or your loved one suffers with panic attacks this episode is for you. I'll run through the 6 do's (and don'ts) so you'll have a better idea of how to handle panic when it arrives at your door. By the way, anxiety disorders are the number one mental health issue Americans face today, and it's also the most highly treatable! If you're looking for help managing your anxiety, I've got lots of resources on my website. I also highly recommend Adaa.org as they have a list of therapists who specialize in evidence-based practices in your area! Don't forget to sign up for my weekly (ish) well notes + purchase a copy of my new book (paperback and Audio), A Little Less of a Hot Mess! Link: https://kaitlinsoule.org --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

I miss bonus episode (technically we're in between seasons, but I just really wanted to talk with you all) a dive deeper into the topic of why it's so important to us that our partners make an effort to take pictures of us with our kids and beyond! It's not about the vanity, it's about so much more than that. I also share more about my recent ADHD diagnosis and how I'm working on my own “stuff!.” As always, I get personal and keep it real so pop in your AirPods, grab your favorite beverage and some time for you and let's chat! Head to @kaitlin.Soule on Instagram and sign up for my weekly well notes https://www.kaitlinsoule.org --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

Laura is a Certified Life Coach, Licensed Educator, Community Advocate and Certified Fair Play Facilitator who has been facilitating, coaching and community organizing in Chicago for over 12 years. In this episode, we deep dive into Fair Play, how to introduce the method into your relationship and home, and some inside feelings we ALL have as women, wives, and mamas are brought to light! Laura also explains how we can feel empowered when faced with the evils of social media and compare despair. For coaching, tools, and tips follow Laura on Instagram at www.instagram.com/thatdarnchat --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

Raquel Kelley is a mother, writer, TV producer, and host of the MOMGUL Podcast. She began her career at E! Entertainment, where she worked for over a decade on shows such as Live! From the Red Carpet, Sports Soup, and Fashion Police. She was the Los Angeles expert for Conde Nast at BRIDES Magazine and has been an internationally featured contributor for The HuffPost. In this episode, I talk with Raquel about the high and lows of motherhood, expectations versus reality, postpartum depression, and her inspiration for writing her book, Where'd I Go? We take a deep dive into real thoughts and feelings our minds and bodies go through during such a significant transition in our lives. Raquel also tells us how an unusual Christmas wish and a kids lift-the-flap book lead her to write a hysterical and heart-warming story for every mom to relate with! Learn more about Raquel here: Raquelkelley.com/book --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

Abby Rose Green is a life and business coach, podcaster, special needs inclusion advocate, and speaker. She co-owns Pursuing HER Purpose, a business devoted to helping the budding entrepreneur launch their own big idea without losing themselves, their values, or their relationships along the way. Abby also co-owns HERself podcast. In this episode, I talk with Abby about not losing your identity in motherhood and inclusion practices as a special needs mama. We all know that parenting can be difficult and in the midst of the pandemic Abby got a diagnosis that changed her perspective on life. Her baby boy, Owen, had Down Syndrome. She reveals her fears on the diagnosis, coping methods, how to educate other children about Down Syndrome, and a few powerful tips on inclusivity. You can learn more about Abby and her journey on Instagram @abbyrosegreen Mentions: Gigi's Playhouse in your area for resources If you recently received a diagnosis- Jack's Basket --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

In this very short, I'm talking maybe five minute, episode I share a little note with you that I wrote my phone about your worthiness and belonging- and also summer parenting/my thoughts on summer camps!Maybe listen while you're on a walk, or have a few minutes to yourself. --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

So you lost it with your kids and you feel bad about it? Congrats, your human. This isn't about excusing behavior that doesn't line up with our values…instead it's about giving ourselves the grace to get curious about the “why,” decided what we need to move through our feelings and repair with our kiddos. For me, and most likely you, the why behind our feelings of anger and the explosion that follows is often this simple: the combination of their never ending needs and the lack of time and space to get ours met. Check out my most recent article on Scary Mommy on the topic of mom anger: https://www.scarymommy.com/parenting/when-it-feels-like-youre-gonna-lose-it --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

Alison is passionate about empowering girls and women to live life fully, intentionally, and courageously, through her work as a nonprofit CEO, a leadership consultant, and as a speaker and writer. In her blog “Birth of Adventure,” she shares stories of travel, courage, and family. Navigating the painful losses of two parents and two brothers gave her the important realization that we have only one life – and so she intends to live my life fully and seek to help others to do the same. Growing up as one of nine children in a blended foster family including a sister to three siblings with developmental and physical disabilities, she learned empathy, responsibility, how to stay calm in chaos, and the importance of family. In this episode, we begin talking about our experiences with burnout, and Alison shares a few noteworthy coping strategies for working women and moms! The passion for writing is mutual! Alison discusses her entrance into the writing realm and also shares her excitement for her new book launch, The Rising Sisterhood Book Two. To read Alison's Blog visit www.birthofadventure.com and to keep up with her new book you can find her on Instagram @alisonwilcox Pre-order my book "A Little Less of a Hot Mess": https://amazon.com/author/kaitlinsoule Learn more about my coaching services at https://wellnotesforher.com/ --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

It's been three months since my book, A Little Less of a Hot Mess came out into the world and I wanted to celebrate my releasing one of my favorite, and most timely chapters - chapter 8 on holding multiple truths. Why? Because we live in a world where we have so much to be grateful for AND so much to feel sad and uncertain about. The practice of holding multiple truths, or making room for life's both, ands is critical to our ability to move with life's inevitable ebb and flow, and to make space for all that life has to offer... the good, the bad, the ugly and all the in-between. If you loved this chapter, why not buy the whole book...and leave a review while you're at it! You can grab the paperback or audiobook anywhere books are sold. Here is the Amazon link! Bonus points, if you share a picture of you with the book on social + tag me + write a review, I'll send you a code for  Well Notes for Her swag of your choice.  Email me when you've taken all of those steps at kaitlin@wellnotesbykaitlin.com xoxo Kaitlin --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

This conversation was truly a dream come true. I got the opportunity to have an author's conversation with one my favorite humans, Best Selling Author of Fairplay, Eve Rodsky. Eve share her take aways from my book, A Little Less of a Hot Mess, and we discuss the intersection of her work around social justice and advocating for gender equity in the home and my work in the field of mental health. If you haven't yet, run (don't walk) to but Eve's books, Fair Play and Unicorn Space. You can grab a copy of my book, A Little Less of a Hot Mess on Amazon, or anywhere else you buy books! Please leave an Amazon review If you loved this episode, please share it with a friend and leave a podcast review! Sign up for Weekly Well Notes from Kaitlin xox Kaitlin @wellnotesforher www.wellnotesforher.com --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

As a graduate of Harvard College and Columbia Law School, Misasha Suzuki Graham has been a practicing litigator for over 15 years, and is passionate about diversity, equity and inclusion in the legal profession as well as in her communities. She is a facilitator, writer, and speaker regarding issues of racial justice, especially with regards to children, the co-author of Dear White Women: Let's Get (Un)comfortable Talking About Racism, and the co-host of Dear White Women, an award-winning social justice podcast.  Sara Blanchard helps build community and connection through conscious conversations, which she does as a facilitator, TEDx speaker, writer, and consultant. After graduating from Harvard and working at Goldman Sachs, Sara pursued the science and techniques of well-being and is a certified life coach, author of two books (Flex Mom and Dear White Women: Let's Get (Un)comfortable Talking About Racism), and also a co-host of Dear White Women. As two biracial women married into another race and raising multi-racial children, Sara and Misasha have a heartfelt conversation with us about their childhood upbringing and how the impact inspired their shared podcast and book.  In this episode, we jump right in talking about the uncomfortable conversations that seem to be avoided like privilege, the broken education system among races, and more.  Get their book on the website at www.dearwhitewomen.com Follow the latest on their podcast at Instagram: @dearwhitewomenpodcast --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

In this week's episode, I talk with Gina Hamadey. Gina is the author of the book I Want to Thank You, about her year writing 365 thank you notes to friends, neighbors, family members, mentors, and more (much more!) She was the travel editor at Food & Wine and Rachael Ray Every Day and started her career at the groundbreaking titles O, the Oprah Magazine and George. She founded the content and social strategy firm Penknife Media. She has also written for The New York Times, Real Simple, and Elle, and wrote the cookbook ¡Buenos Nachos! Our conversation takes off as we chat about gratitude as an action versus a sensation that comes about every now and again. It's one thing to be thankful, but it is very different to take action to express that feeling. Gina teaches us about a gratitude journal that she religiously dabbles in and how it became an inspiration for her book. Her journey in writing 365 thank you notes stemmed from the feeling she got from expressing her gratitude for the impact that these people had in her life. Writing thank you cards is an authentic way to express gratitude and hearing the grande feedback from the recipients of the handwritten notes ignited a spark! Be sure you stay tuned to hear about one thing you can do to practice gratitude today! To sign up for her newsletter and purchase her book visit www.ginahamadey.com --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

Dr. Cassidy Freitas is a Licensed Marriage and Family Therapist and mom to 3, based in San Diego, California where she teaches part-time at the University of San Diego and works with new families at her private practice. She hosts the podcast Holding Space and provides mental health and relationships resources for new parents. She's also a colleague of mine as well as my personal coach! In this episode, I talk with Dr. Cassidy about pushed boundaries in motherhood. There are times when we feel like our kids are pushing boundaries and our feeling are expressed in a not-so-healthy way like mom rage, irritability, or anger. She explains to us that this most often happens when our needs aren't being met or we feel our rights are being violated. This doesn't mean that you are a bad mom, it just means you need your moment to rest and come to a conclusion on how to better meet your needs. It's important that we save space for us to express ourselves, yet access our values before we react. Dr. Cassidy also gives us her insight on protector emotions like helplessness, shame, hurt, and also debates the phrase “anger is a secondary emotion.” Tune into her podcast Holding Space and access her course Why Am I Yelling?: Rage After Baby & Beyond on her Instagram @drcassidy Get a copy of my book "A Little Less of a Hot Mess": https://amazon.com/author/kaitlinsoule  Learn more about my coaching services at https://wellnotesforher.com/ --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

Exciting news! I am a launching a book club, led by me, to chat about the themes in my newly released book, A Little Less of A Hot Mess and how we can start applying the imperfect growth and evolution framework to our own life as busy moms! Because here's the thing, it's all good to read and learn, but we don't actually make real change or progress in our growth until we put our learning into practice. I didn't write the book to just sit on shelves and look good (although, I do think it looks pretty damn good), I wrote it as a resource to guide women towards a way of life that better lined up with their value system, so they could find more peace, freedom and joy- and maybe feel like a little less of a "hot mess" along the way. So, in this episode I give you a little preview of what the book club will be like (minus the two way conversations that I can't wait to have) by diving into chapter 2 of the book, on the "why" behind reflecting on our past, and who the hell we were BEFORE they called us mom. Get more info on the book club here Grab your copy of A Little Less of a Hot Mess, or preorder the audiobook  And, while you're at it, it would mean the world to me if you left the book a review on Amazon and leave this podcast a review on Apple Podcasts Xoxo Kaitlin --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

Antonio Neves is an award-winning journalist, world-renowned speaker and top success coach known for asking the tough questions that help people get unstuck. He is also the author of four books as well as hosts a podcast called The Antonio Neves Show where he reminds people that no matter where they stand today, their story is far from over. In this episode, we dissect the insightful chapters of Antonio's latest book Stop Living on Autopilot and he tells us what it truly means to recommit to your life, find your drive, take action and hold yourself accountable for lasting happiness. During our interview, Antonio encourages listeners to ask ourselves a few hard questions to help create opportunity to make clear-headed decisions and get out from between the rock and the hard place we may be in. The biggest takeaway from our session was to start and don't be afraid to start small. One way to start small is to determine what things are important in both your business and personal life. He refers to all of the things we feel are important as “apps” and urges all of his clients to write down all of the “apps” they currently have open in their lives for max clarity on the things that consume our time. Get Antonio's book Stop Living On Autopilot and check out what he's up to now on Instagram: https://www.instagram.com/theantonioneves/ Listen to his podcast: The Antonio Neves Show https://theantonioneves.com/the-antonio-neves-show-podcast/ Get a copy of my book "A Little Less of a Hot Mess": https://amazon.com/author/kaitlinsoule Learn more about my coaching services at https://wellnotesforher.com/ --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

Trigger warning: this episode discusses marriage, so if you need to skip it and wait for the next one please do…take care of you first! On that note, this episode is all about the self-abandonment that is all too common in motherhood, especially with the intense mental and emotional load that moms have carried over the past two years. Listen in as I share the self-abandonment story that inspired me to want to do my own personal work and eventually shift my clinics focus go maternal mental health and writing the book! Purchase A Little Less of a Hot Mess here: A Little Less of a Hot Mess: The Modern Mom's Guide to Growth & Evolution https://www.amazon.com/dp/1951412419/ref=cm_sw_r_cp_api_i_TYXCK9JH9ZCRMYG75KXX --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

In this episode, I talk with Rachel Bailey. Rachel is a coach and parenting specialist. She teaches parents how to reduce negative interactions and drama for a more calm, peaceful home and gives her clients hands-on tools for raising resilient and confident children. During our interview, we talk about the 0-60 irregularities of a child's feelings. When a child is placed in a scenario of discomfort Rachel refers to it as the “yuck” and as the parent, we have to help them address the “yuck” and learn how to cope with their big emotions. Those big emotions can be expressed by vulnerability, aggression, and even avoiding feelings altogether. Rachel walks us through the traditional methods of discipline, why they don't work, and healthy disciplinary actions to motivate your children to do better instead. Get her free Parenting Long Game Methodology Video Series: www.rachel-bailey.com/lessofahotmess Listen to the podcast: Your Parenting Long Game Podcast https://rachel-bailey.com/podcast/ Follow her on Instagram:@rachelbaileyparenting Pre-order my book "A Little Less of a Hot Mess": https://amazon.com/author/kaitlinsoule Learn more about my coaching services at https://wellnotesforher.com/ --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

Melinda Wenner Moyer is an award-winning contributing editor at Scientific American magazine and a regular contributor to The New York Times, Washington Post, The Atlantic, and other national magazines and newspapers. She is a faculty member in NYU's Arthur L. Carter Journalism Institute.  Her first book, which we talk a lot about, was published in July 2021. Excerpts have been published in The New York Times, The Atlantic, and Parents magazine, and the book is being translated into seven languages. In How To Raise Kids Who Aren't Assholes, Melinda voices her fear on what it takes to raise our children through adversity and includes research to back it up. Every parent wants to raise kids who aren't racist, sexist, have a healthy self-esteem, are ambitious, and grow up to be all-around good people. Listen in as we take a deep dive into different aspects of the book and also a viral newsletter that she recently wrote that struck my attention as well as many other readers called Covid Parenting Past the Point of Absurdity. The piece speaks to parents struggling through the chaos of the pandemic and validating the feelings that came along with it. Find Melinda's book on her website: www.melissawennermoyer.com And sign up for her newsletter here: www.melindawmoyer.substack.com Pre-order my book "A Little Less of a Hot Mess": https://amazon.com/author/kaitlinsoule Learn more about my coaching services at https://wellnotesforher.com/ --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

In this episode, I talk with Meredith Raber. Meredith is the owner of Meredith Raber Virtual Assistant Services, a full-service boutique virtual assistance agency for female entrepreneurs. With 11 years of corporate advertising experience coupled with 4 years entrenched in the online business industry, Meredith provides strategic marketing direction as well as manages day-to-day tasks so business owners can focus on their core business. Her goal is to serve as a trusted partner and build long-term relationships with her clients. In today's episode, we dive into the benefits of virtual assistance and how to know when it's time to hire support in your business. Follow Meredith Raber on Instagram: @meredithraberva To download Meredith's VA Hiring Guide mentioned in the episode visit https://meredithraber.com/links/ Pre-order my book "A Little Less of a Hot Mess": https://amazon.com/author/kaitlinsoule Learn more about my coaching services at https://wellnotesforher.com/. --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

In this episode I talk about what the process of writing and launching my first book has been like- starting with my "why" behind taking the leap to decide to write a book (amid a global pandemic), how I came up with the topic and framework for the book, and what I have learned/still am learning through the process. Tune in to hear about ways you can get involved in my book launch, and visit my website to sign up to be a part of the virtual book launch team. If you haven't yet, preorder the book now (everywhere books are sold), and please share with your mom friends! Preorder here --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

In this episode, I talk with Jess Ekstrom the founder and CEO of Headbands of Hope, a company she started as a junior in college in 2012. For every headband that's sold a headband is given to a child with cancer. Jess is also a professional speaker, author of Chasing The Brightside, and founder of Mic Drop Workshop where she helps women tell AND sell their stories through speaking. Our conversation included talking about learning to adapt to an abundance mindset versus a competitive mindset in a world built for men especially in the speaking realm, starting before you're ready, and adopting therapeutic activities like journaling into your daily routine. To receive 1 FREE Month of Bright Pages, please use the code: MESS. Learn more about Jess Ekstrom on Instagram: @jess_ekstrom Find information about her mentorship at www.micdropworkshop.com Pre-order my book "A Little Less of a Hot Mess": https://amazon.com/author/kaitlinsoule Learn more about my coaching services at https://wellnotesforher.com/ --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

This episode is my invitation for us to take a different approach to your goals in 2022. I don't know about you, but I have done the whole new year's resolution thing way too many times without being successful. And, of course, that always leads me to feel crappy about myself. So, this year I want to take a different approach. In this episode, I'm sharing why I think taking a different approach is important and giving you a few tips to start the new year strong. Pre-order my book "A Little Less of a Hot Mess": https://amazon.com/author/kaitlinsoule Learn more about my coaching services on https://wellnotesforher.com. --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

One of my best friends, Jenny Watson, is on this podcast episode. She is a mama of two, a fellow wife to a firefighter, and a full-time real estate agent in both Sonoma and Marin Counties. I wanted her to come to the podcast to discuss what it means to be a working mom and the narrative we hold around it outside and at home. We talked about how Jenny has normalized the idea of being a working mom at home, the barriers that moms have to deal with if they decide to work, and how the pandemic has changed families dynamics. You can learn more about Jenny on Instagram @jennywatson and follow her fabulous work @soldbyjj. Learn more about my coaching services on https://wellnotesforher.com. --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

Reading has always been an important part of my life but let's be honest, as a mom, I rarely get reading time. I prioritize audio over hard copies, but I still want to share my current reads in case you are looking for something to read during your time off this holiday. I have three book recommendations for you, two of them by two of my biggest she-roes and one for fun. I also have some suggestions in case you are looking for a special gift for someone in your life. I'm being very intentional with gifts this year so rest assured, these are meaningful to me. And finally, I'm sharing what I'm working on right now and talking a little bit about the book launch. Learn more about my coaching services on https://wellnotesforher.com. --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

Today we are talking about the sometimes painful part of personal growth. If you've been on your journey of self-discovery and development, you may have felt like you don't “fit” in your usual social situations anymore. And that's totally normal! The unease you feel in these situations means that you have evolved. I want you to know that if you've felt this way lately, you're not alone. And while it can feel bad or make you think you're doing something wrong, you aren't. You're growing, changing, evolving, and moving with life's ever-changing tides just as you were made to do. Read the full blog entry here: https://wellnotesforher.com/kaitlinsblog/thepainfulpartofpersonalgrowth. Learn more about my coaching services on https://wellnotesforher.com. --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

It was my honor to get to have this conversation with Dr. Reid Wilson. Dr. Wilson, Ph.D., is the Director of the Anxiety Disorders Treatment Center and is an international expert in the treatment of anxiety disorders, with books translated into nine languages. He is the author of “Stopping the Noise in Your Head,” the classic self-help book “Don't Panic.” and “Facing Panic.” Dr. Wilson is co-author of “Stop Obsessing!”, as well as “Anxious Kids, Anxious Parents.” He is co-author of Achieving Comfortable Flight, a self-help package for the fearful flier. He has appeared on The Oprah Winfrey Show, Good Morning America, CNN, The Katie Show, A&E's Hoarders, and MTV's True Life. In 2014 he was honored with the highest award given by the Anxiety and Depression Association of America, and he was presented the 2019 Service Award by the International OCD Foundation. In this conversation, Dr. Wilson speaks passionately and candidly about what it takes to overcome anxiety and live a life with less noise and more joy. Find more about Dr. Wilson's work on his website https://anxieties.com/. Learn more about my coaching services on https://wellnotesforher.com. --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

Today we are talking about the difference between being thankful and embodying gratitude. We can be thankful for the experiences we have, for our family members, etc. But gratitude is different from being thankful. Thankfulness is a feeling, but gratitude is an action. We show we are grateful through our actions. I'm giving you an exercise to do every day to evolve your gratitude and embody it. Very doable and quick, like we like them. If we start with ourselves, we can model gratitude better for our kids instead of forcing them to say thank you when they don't understand or feel it. The most significant way we can impact the people we love the most and help them evolve positively is to evolve ourselves. Learn more about my coaching services on https://wellnotesforher.com. --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

As mental health has become more mainstream, more people speak up about their situations and feel more comfortable asking for help. But things get tricky during the holidays, so I wanted to do this episode around the questions I get asked all the time around this time of the year: Why are boundaries essential for the holiday season? How do I know what boundaries I need to set, and how can I hold them? The stakes are higher during the holidays because of all the expectations that come along with it. We tend to loosen up on our boundaries to please everyone else, and we suffer for it. I hope these tips help you feel more prepared and empowered as we start this holiday season. Find more about me and my coaching services at https://wellnotesforher.com --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

Lucinda Testo is a Certified Clini-Coach® with more than 17 years in the mental health field. Running a private psychotherapy practice for years and being a divorced mom made her realize that with her professional and personal experience, she could be a badass coach for divorced women. Lucinda now helps her clients get through the divorce AND rebuild and reclaim themselves after it. During our time together, we discussed the barriers or myths about life after divorce that hold you back from rebuilding, how to tell if you've been stuck for too long, and the questions to ask to start refinding yourself. You can find more about her work and coaching programs at www.lucindatesto.com. Find out more about me and my coaching at https://wellnotesforher.com/ --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

I usually don't have time to watch Netflix, but I finally made some time, and I'm hooked on The Maid. I expected something entertaining and light, but I was surprised at the layers of the main character and her story. Her resilience despite the difficult situations she faces is amazingly portrayed, so I hope you check it out. I'm also diving into the question, "are we doing something wrong by giving so much to our kids?" We have been experiencing tantrums at home despite all the things we give and try to do for our kids. We have realized that we might have been going too fast for them and expecting more than what they are capable of, given the developmental stage they are at. We just want to be great parents, but we need to take in the big picture and course correct so we can lead our family more in line with our values. If I've learned anything from sitting with so many brave humans it's that there are so many universal struggles that we share…and sometimes we just need to say the “thing” to start to make change. Ps don't forget to grab my new “transform your limiting beliefs” checklist freebie! Www.wellnotesbykaitlin/resources --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

Karen Laos is a keynote speaker and leadership coach equipping women to stand out with confidence. She champions female business leaders to own their value and find their voice so they can be seen and heard. Karen also works with teams to create cultures of trust and function at their best. In this episode, we talk about her mission to reach 10 million women to overcome self-doubt and speak with confidence, tips to assert yourself verbally, and the three-step process she used to manifest her way out of her corporate job. Find more about Karen and her work at www.karenlaos.com and follow her on instagram @karenlaosconsulting. --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

What does it mean to say yes to you? Why is it important? And how do you start doing it? Today I am answering all of these questions and more. I know the idea of putting ourselves first is foreign to us moms, but that's why I think it's crucial to talk about it. Let's change the script and transform what it means to be a woman and a mom so that we can grow and evolve. I'm sharing very vulnerably today, and I hope that inspires you to reflect on where you are abandoning yourself the most and what's one small thing you can do to challenge it. I would love to hear that one small thing is for you. You can DM me, email me or comment on social media! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

Nicole Colleen is a Sex and Intimacy Coach and Licensed Psychotherapist with over a decade of experience in the field of couples and relationship work. Her mission is supporting couples in undressing intimacy issues and turning on the pursuit of passion in their relationships. In today's episode, we chat about sex and intimacy as mothers as well as tackle the taboo topic of intimacy struggles that most couples go through at one point or another. You can find out more about Nicole Colleen @nicolecolleen on Instagram and Facebook. --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

Dr. Renee Wellenstein is a double board-certified doctor who has been working with women for over 20 years and due to her own personal health challenges, she stepped outside the box of conventional medicine to take a radically different approach to heal herself from the deep depths of burnout. In today's episode, we dive into the challenges of depression and the all too familiar topic of burnout that many women face. You can find out more about Dr. Renee Wellenstein on Instagram @drreneewellenstein, drreneewellenstein.com and check out her own podcast: ‎Love The Leap with Dr. Renee. --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

Dr. Jane Shomof, PMH-C, LMFT, is a licensed psychotherapist, perinatal mental health specialist, substance abuse & addiction specialist, and a doctor of clinical psychology. In today's episode, we dive into the postpartum journey. From planning for postpartum which is all too often overlooked to the unrealistic expectation of motherhood. We also share our personal experiences as new moms even though we had all the knowledge and tools as therapists and still struggled. You can find out more about Dr. Jane Schomof, PMH-C, LMFT, and Bloome at momsinbloome.com --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

Listen in as I share information about what's coming up on this next season of the podcast! Also, I bend the rules a bit (just for my loyal pod listeners) and read from the first chapter of my book! Preorder link: A Little Less of a Hot Mess: The Modern Mom's Guide to Growth & Evolution https://www.amazon.com/dp/1951412419/ref=cm_sw_r_cp_api_glt_fabc_AEZWV1PC02VSB2VV2WHD --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

In this episode I talk about the motherhood identity crisis that I, and so many of us are imperfectly and bravely moving through! I talk about the barriers that keep us stuck from our own growth an process and how we can move towards getting past them so we can find our own version of more. So if you want to feel a bit more sane in the mom game, tune in for the deets on limiting beliefs, mom guilt, finding moments of flow and more! And PS as always, I keep it real and share a lot of my own stories and hot Mess moments! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

Eli, a fellow therapist, podcaster and adoring father joins the podcast to give us insight in to the sometimes complicated relationship men have with expressing their feelings, what it's like to be a therapist and a dad and tips for a healthy marriage! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

Aloha, from a beach in Hawaii! In this coaching session, I share my thoughts about vacationing with kids, invitations for presence, and talk about my right now experience of personal growth and motherhood. In the end, I'll invite you to consider some ways into practical growth and change…because, while it's nice, we don't need to be on a beach in Hawaii to make our lives better! Want to work with Kaitlin? Check out her coaching packages + workshops at www.wellnotesbykaitlin.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

This week I am giving you a little sneak peek into my mini audio anxiety course! You can purchase the full course on my website www.wellnotesbykaitlin.com BONUS For a limited time, and for the price of just one session (without the course) I am making an offer for my podcast listeners to purchase the audio course and get a one-on-one coaching session with me to answer your questions and support you along your anxiety/worry healing journey! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/alittlelesshotmess/message Support this podcast: https://anchor.fm/alittlelesshotmess/support

Instead of trying to avoid or talk yourself out of your anxious thoughts- what if you could just let them float on by like leaves on a stream? That’s exactly what I’m going to help you do! Tune in for my quick coaching session and then the well-known “leaves on a stream” visualization aimed at helping us deal with all the big feels. --- Send in a voice message: https://anchor.fm/livingwellwith/message Support this podcast: https://anchor.fm/livingwellwith/support

Hey everyone! Tune in as I share updates on my coaching platform and share this mindful mama meditation with you! This is an example of the freebies I will be sending out with my new newsletter! So head over to insta or my website (www.wellnotesbykaitlin.com) to make sure you get all the fun + helpful freebies coming your way! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/livingwellwith/message Support this podcast: https://anchor.fm/livingwellwith/support

Concepts from the world of psychology are often locked up in research that nobody reads and or behind the HIPPA compliant doors of therapy...I want to change that, by having conversations around mental and emotional health that open up our minds and hearts and help us make practical changes in our everyday life!   Increasing our psychological flexibility (a fancy phrase that means being able to adjust when life throws uncertainty or challenges our way) is key to us living and feeling well! This week, I had the pleasure of having a conversation with Dr. Diana Hill, clinical psychologist, fellow podcaster, and expert in Acceptance and Commitment Therapy (ACT) about her new book Act Daily Journal, which breaks psychological flexibility into an 8-week program, to help as we rebuild and re-enter our lives.  You can find out more about Diana and her work and connect with her here: Website: https://drdianahill.com Facebook:  @drdianahill Instagram: @drdianahill Twitter: @drdianahill --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/livingwellwith/message Support this podcast: https://anchor.fm/livingwellwith/support