Spiraling with Katie Dalebout and Serena Wolf

COMING late AUGUST 2019! subscribe to get the first episode automatically... Spiraling is an “optimistic” anxiety podcast. Co-hosts Katie Dalebout and Serena Wolf have candid conversations about how anxiety affects their lives and share how they’re managing it. In each episode, two anxious friends share what they’re spiraling about that week—from awkward interactions to business decisions and how to treat an unfortunate chest zit—followed by a deep-dive into different facets of anxiety and anxiety management. Filled with heart, insight, and an appropriate amount of profanity, this podcast is a love letter to anyone struggling with anxiety, reminding them that they are not alone, they are not weird or damaged, and they don’t owe anyone an explanation for their mental health.

Notes from the show: -Dr. Ginger's Toothpaste  -Lila Lipstick -Drunk Elephant Baby Facial -Caudalie Thirst Quenching Serum -Skinceuticals Physical Fusion Sunscreen -Liz Moody’s book launch panel discussion from Serena’s Highs/Higher/Highest can be heard   Thank you to our sponsors!  Better Help You deserve to be happy. Tap into the world's largest network of licensed, accredited, and experienced counselors who can help you with a range of issues including depression, anxiety, relationships, trauma, grief, and more. Get the same professionalism and quality you would expect from an in-office counselor, but with the ability to communicate when and how you want (from anywhere in the world). We love Better Help!  Get 10% your first month at www.betterhelp.com/spiraling and use the code "SPIARLING" when you setup your first session!   Highline Wellness Highline is on a mission to make a more pleasant world. They are our go-to company for CBD products. They are built on quality as a staple and stress over having the highest quality product at an affordable price so you don’t have to. The world is a crazy place between the people, the cars, the noise... When you're on the Highline, you are away from all the chaos and in a little slice of heaven. Experience that feeling, no matter where you are. Visit www.highlinewellness.com and use the promo code "SPIARLING15" for 15% off your order!

Notes from the show: -Liz Moody’s book launch panel discussion from Serena’s Highs/Higher/Highest can be heard -Cruel Intentions Thank you to our sponsor!    Highline Wellness Highline is on a mission to make a more pleasant world. They are our go-to company for CBD products. They are built on quality as a staple and stress over having the highest quality product at an affordable price so you don’t have to. The world is a crazy place between the people, the cars, the noise... When you're on the Highline, you are away from all the chaos and in a little slice of heaven. Experience that feeling, no matter where you are. Visit www.highlinewellness.com and use the promo code "SPIARLING15" for 15% off your order!

Notes from the show: -Better Help use code - get 10% your first month at www.betterhelp.com/spiraling with code "SPIARLING" -Website for finding therapists -Let It Out episode with Dr. Lisa -Dani Shapiro -The Dude Diet -An Absolutely Remarkable Thing By Hank Green Thank you to our sponsors!  Better Help You deserve to be happy. Tap into the world's largest network of licensed, accredited, and experienced counselors who can help you with a range of issues including depression, anxiety, relationships, trauma, grief, and more. Get the same professionalism and quality you would expect from an in-office counselor, but with the ability to communicate when and how you want (from anywhere in the world). We love Better Help!  Get 10% your first month at www.betterhelp.com/spiraling and use the code "SPIARLING" when you setup your first session!   Highline Wellness Highline is on a mission to make a more pleasant world. They are our go-to company for CBD products. They are built on quality as a staple and stress over having the highest quality product at an affordable price so you don’t have to. The world is a crazy place between the people, the cars, the noise... When you're on the Highline, you are away from all the chaos and in a little slice of heaven. Experience that feeling, no matter where you are. Visit www.highlinewellness.com and use the promo code "SPIARLING15" for 15% off your order!

This episode is jam packed with everything that helps us with managing our anxiety from simple tips, to activities that help, to products that are our go-tos, get ready to have a robust toolbox of strategies take for a spin for managing your anxiety . As always we start with talking about we’re spiraling about this week and end with out high, higher, highest segment. Notes from the show: -Let It Out podcast episode with Jessica Ortner -Let It Out episode with episode with Simi -some of our favorite books -Normal People and Stargirl -Melissa Wood Health -the Spiraling Podcast website Thank you to our sponsors!  Better Help You deserve to be happy. Tap into the world's largest network of licensed, accredited, and experienced counselors who can help you with a range of issues including depression, anxiety, relationships, trauma, grief, and more. Get the same professionalism and quality you would expect from an in-office counselor, but with the ability to communicate when and how you want (from anywhere in the world). We love Better Help!  Get 10% your first month at www.betterhelp.com/spiraling and use the code "SPIARLING" when you setup your first session!   Highline Wellness Highline is on a mission to make a more pleasant world. They are our go-to company for CBD products. They are built on quality as a staple and stress over having the highest quality product at an affordable price so you don’t have to. The world is a crazy place between the people, the cars, the noise... When you're on the Highline, you are away from all the chaos and in a little slice of heaven. Experience that feeling, no matter where you are. Visit www.highlinewellness.com and use the promo code "SPIARLING15" for 15% off your order!

Today we get into how anxiety impacts us in our careers, from spiraling about emails from bosses to the ups and downs that come with entrepreneurship and collaboration. Between the two of us we’ve experienced corporate jobs, side hustles, and full on entrepreneurship. We are both still figuring out how to manage the anxiety that comes with work, but in this episode we break down we’re we’re at with it and what we’ve learned that’s helped. As always we start with talking about we’re spiraling about this week and end with out high, higher, highest segment. -Highline Wellness CBD (include discount code SPIRALING15) -Melissa Wood Health -Natural Vitality Natural Calm Calcium-Magnesium Drink -Anxiety IQ supplement Thank you to our sponsors!  Better Help You deserve to be happy. Tap into the world's largest network of licensed, accredited, and experienced counselors who can help you with a range of issues including depression, anxiety, relationships, trauma, grief, and more. Get the same professionalism and quality you would expect from an in-office counselor, but with the ability to communicate when and how you want (from anywhere in the world). We love Better Help!  Get 10% your first month at www.betterhelp.com/spiraling and use the code "SPIRALING" when you setup your first session!  

Social media can be both fun and frustrating. We get into how social media impacts our anxiety and what we’re each doing to manage that. Serena shares some boundaries she set last year that help her keep her relationship with it healthy. And Katie shares where she’s at with making a change with she interacts with it. As always we start with talking about we’re spiraling about this week and end with out high, higher, highest segment. This is our final episode for now but we will be back soon doing a Q & A ! So start thinking of your questions and submit them to us + follow us on social media for updates! Katie on Instagram: https://www.instagram.com/katiedalebout/ Serena on Instagram: https://www.instagram.com/serenagwolf/ Website (to submit questions): https://www.spiralingpodcast.com/ Thank you to our sponsors!  Highline Wellness Highline is on a mission to make a more pleasant world. They are our go-to company for CBD products. They are built on quality as a staple and stress over having the highest quality product at an affordable price so you don’t have to. The world is a crazy place between the people, the cars, the noise... When you're on the Highline, you are away from all the chaos and in a little slice of heaven. Experience that feeling, no matter where you are. Visit www.highlinewellness.com and use the promo code "SPIARLING15" for 15% off your order!

We’re back after a brief hiatus we’re back and it feels good. We answered or as we say...gave our thoughts on questions you submitted. We covered indecision anxiety, ending relationships , feeling like you’re annoying reaching out to friends, and friendship anxiety. As always we start with talking about what we’re spiraling about this week and end with our high, higher, highest segment.-This article on friendship -Sliding Doors-The Dude Diet Dinnertime (Serena’s Book ): preorder here-Let It Out episode episode with Adam Strauss-OCD Anonymous resources Health Is Hell website and instagram  Thank you to our sponsors!Let [a podcast] Out : Online DIY Podcasting CourseThis comprehensive workshop for anyone looking to host, produce, and launch a podcast of their own.Katie Dalebout guides you through an 8 module how-to-podcast workshop designed to answer every question you have about podcasting, making it easy for you to start a podcast without really trying. If you've been thinking of starting a podcast this is the perfect course for you. Use the code LETITOUT at checkout for $25 off.Serena's New Book: The Dude Diet Dinner time  Preorder your copy today!

We’re back with part 2 of our Q & A episode. This week we continue last week’s conversation and give our thoughts on questions you submitted. We covered overwhelm, depression and anxiety and how they’re linked, positive spirals, and more., As always we start with talking about what we’re spiraling about this week and end with our high, higher, highest segment. Note** we'll be taking a couple weeks off but coming back in November for a bonus holiday episode so feel free to submit your Qs regarding the holidays! -The Big Leap by Gay Hendricks -Serena’s Portland Instagram Post -Serena’s Book Tour Schedule -Attached - a book on love... -Let It Out Episode with Josh Radnor Thank you to our sponsors!  Let [a podcast] Out : Online DIY Podcasting Course This comprehensive workshop for anyone looking to host, produce, and launch a podcast of their own. Katie Dalebout guides you through an 8 module how-to-podcast workshop designed to answer every question you have about podcasting, making it easy for you to start a podcast without really trying. If you've been thinking of starting a podcast this is the perfect course for you. Use the code LETITOUT at checkout for $25 off.  Serena's New Book: The Dude Diet The Dude Diet also demystifies the basics of nutrition, empowering men to make better decisions whether they’re eating out or cooking at home. Each recipe is 100% idiot-proof and requires only easily accessible ingredients and tools. With categories like Game Day Eats, On the Grill, Serious Salads, and Take Out Favorites, The Dude Diet will arm dudes and those who love them with the knowledge they need to lead healthier, happier lives—with flattened beer bellies and fewer meat sweats. Preorder your copy today! 

We’re back with holiday special episode. We talk about how we each experience anxiety during the holiday season and strategies that have helped us navigate it.  We covered hosting, family dynamics, food, overcommitting, how lack of routine and sleep amplify anxiety and how some self-awareness and patience can help. As always we start by talking about what we’re spiraling about and end with our high, higher, highest segment.this Danielle LaPorte podcast episode Serena’s Book Tour ScheduleHave an idea, feedback, question or just want to say hi? Email us: spiralingcommunity@gmail.comThe Dude DietThank you to our sponsors!Serena's New Book: The Dude DietThe Dude Diet also demystifies the basics of nutrition, empowering men to make better decisions whether they’re eating out or cooking at home. Each recipe is 100% idiot-proof and requires only easily accessible ingredients and tools. With categories like Game Day Eats, On the Grill, Serious Salads, and Take Out Favorites, The Dude Diet will arm dudes and those who love them with the knowledge they need to lead healthier, happier lives—with flattened beer bellies and fewer meat sweats. Preorder your copy today! Let [a podcast] Out : Online DIY Podcasting CourseThis comprehensive workshop for anyone looking to host, produce, and launch a podcast of their own. Katie Dalebout guides you through an 8 module how-to-podcast workshop designed to answer every question you have about podcasting, making it easy for you to start a podcast without really trying. If you've been thinking of starting a podcast this is the perfect course for you. Take a mini-tour of the course here to start bringing your podcast dreams into reality.  

Links:Serena’s Book Tour ScheduleRachelle's herbal gummiesHave an idea, feedback, question or just want to say hi?Email us: spiralingcommunity@gmail.com HAPPY 2020 EVERYONE! Thank you to our sponsors!lilspace's Unplugged in L.A. BoxThis holiday season the digital wellness company, lilspace is launching the first of its kind, experience-based gift box for people living in Los Angeles. There is $300 of value in the box and it's all meant to get you to live beyond your screens and outside the box. You get it all for $38 (do we need to say the price?)It's a great New Year's resolution gift for yourself and for anyone who wants to get real about their relationship with technology.Get the lilspace Unplugged Box today and use the code SPIRALING for 20% off.

We're back earlier than expected with season 2 with a conversation about our anxiety and how we're both handling this current global moment. We hope it's supportive and comforting to you. Recording it was for us. Links:-Let [a podcast] Out --> katie's workshop for how to podcast! join now! it starts april 1 and this is the last time she's launching it. code: LETITOUT for $25 off -The Dude Diet Dinnertime (Serena’s new Book ): order herefollow us on social media@katiedalebout and @letitouttt @Serenagwolf Have an idea, feedback, question or just want to say hi?Email us: spiralingcommunity@gmail.com

-Jen on Instagram -Jen's new book The Upside of Being Down -Book: Attached-Book: The Untethered Soul Book-Bando Topics: depressionwritingsolitudedating and anxietydepression

From our quarantine to yours, we  have a chat about how our anxiety has been so far during the pandemic. Since we last spoke, the initial shock has settled so we catch up on management tools not working, guilt, compassion, becoming  resilient, and more.  -Podcast Serena mentions Unlocking Us: Brené on Comparative Suffering, the 50/50 Myth, and Settling the Ball-Tea Katie loves -Nancy Meyers Kitchen Playlist  

-My essay: The Girl who cried: I'm Sorry-Katie's Site -Serena's Site-Breakups Soothe Kit & Solve Kit-bath tray -bath pillow-That's Pretty Woo - podcast made through let it [a podcast] out-Serena's new book -Katie's book

We're not quite back with season 2 but we will be soon. In the meantime, we recorded this "bridge" episode and answered your questions.  We cover: taking a spial to get out of a spiral, panic attacks, change and bracing for anxiety, and decision making.-High Frequency machine facial-Red, White & Royal Blue by Casey McQuiston-Serena's online cooking classes Topics: -taking a spial to get out of a spiral-panic attacks-change and bracing for anxiety-decision making

-Katie's Soothe Kit for breakups-Lenéa Sims LET IT OUT episode-The Dude Diet Dinnertime-Spiraling Social Media episode-Serena's beloved bathing suit from her spiral-Katie's Site -Serena's Site-Katie's kits-Serena's online cooking classes

-Katie's Refinery29 article -DailyMail article about Katie-Katie's Site -Serena's Site-Katie's kits-Serena's online cooking classes

-Serena's Less Fruit, Not Gross Smoothie-Katie's Site -Serena's Site-Katie's write kit live class-Katie's kits-Serena's online cooking classes

-Social media episode from season 1-Katie's Site -Serena's Site-Katie's kits-Serena's online cooking classes

-Registration for Creative Underdogs is now open!-Serena's cooking classes-The Holidays Spiraling episode-Katie's Site -Serena's Site-Katie's kits

-Episode 206 of LET IT OUT with Dr. Cybele Fishman-Episode 18 of Spiraling - Managing Setbacks-An Absolutely Remarkable Thing by Hank Green (book)-Petra Collins (photographer)-Serena's cooking classes-Katie's Site -Serena's Site-Katie's kits

-Serena's cooking classes-Katie's Site -Serena's Site-Katie's kits

-Serena's cooking classes-Katie's Site -Serena's Site-Katie's kits-Creative Underdogs-Brené on Comparative Suffering, the 50/50 Myth, and Settling the Ball-Erica Chidi and her video that came out right after George Floyd's death-

-Serena's cooking classes-Katie's Site -Serena's Site-Katie's kits-Marc Maron's podcast-Last season's holiday episode 

-Serena's cooking classes-Katie's kits-Creative Underdogs-Serena's Site-Katie's Site   

-Brené on Comparative Suffering, the 50/50 Myth, and Settling the Ball-Al-Anon-Serena's cooking classes-Katie's kits-Creative Underdogs-Serena's Site-Katie's Site 

- The Idea of You by Robinne Lee (Book)- The Calm App- The One Part Podcast- The Clue App - The Big Activity Book for Anxious People by Erin Williams and Jordan Reid - Welcome Back by Mase (Song)- Hate It or Love It by 50 Cent and The Game (Song)- Binaural beats audio that Katie sent to Carolina to help her sleep-Serena's cooking classes-Katie's kits-Creative Underdogs-Serena's Site-Katie's Site 

- Favorite coffee alternatives: MUDWTR  |  Dandy Blend-Serena's cooking classes-Katie's online courses: the Kits-Katie's program: Creative Underdogs-Find Serena on the Web  |  Instagram-Find Katie on the Web  |  Instagram

-Find Serena on the Web  |  Instagram-Find Katie on the Web  |  Instagram-Katie's online courses: the Kits-Katie's program: Creative Underdogs

-Find Serena on the Web  |  Instagram-Find Katie on the Web  |  Instagram | Let It Out Podcast-Join Katie's creative membership: In Process-Sign up for Serena's cooking classes

-Find Serena on the Web  |  Instagram-Find Katie on the Web  |  Instagram | Let It Out Podcast-Join Katie's creative membership: In Process-Sign up for Serena's cooking classes

Show notes:-Find Serena on the Web  |  Instagram-Find Katie on the Web  |  Instagram | Let It Out Podcast-Sign up for Serena's cooking classes

Show notes:-Find Serena on the Web  |  Instagram-Find Katie on the Web  |  Instagram | Let It Out Podcast-Sign up for Serena's cooking classes

Show notes:-Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-Sign up for Serena's cooking classes 

-Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-Sign up for Serena's cooking classes

Mentioned in this episode: Kayleen Schaefer's latest Book: But You're Still So Young Katie's Let it Out Episode with her-Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-Sign up for Serena's cooking classes -Better Help! use code: SPIRALING   

As the last themed episode of this season, we get into the heavy topic we procrastinated until the end: guilt, shame, and embarrassment. Not our favorite feelings but ones that all bring great anxiety to us. Somehow we laughed a lot in this episode, shared our spirals, and  high, higher, highest of the week. -Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-Sign up for Serena's cooking classes -Better Help! use code: SPIRALING   

It's our annual holiday special episode! We're here early in the "most wonderful time of the year" to talk about mental health before the hustle and bustle fully begins. We talk about holiday ups and downs of it including, traveling, family, melancholy, excitement, hosting, lack of routines, busyness, and more. As usual we share our spirals, laugh even more than usual, and share what's been useful to us that hopefully might be useful to you too or make you feel less alone in any complex holiday emotions.-We love therapy! Try Better Help! use code: SPIRALING  -Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast -Let It Out Holiday workshop: Comfort & Journaling  -Sign up for Serena's cooking classes 

In the second to last episode of this season, we answer as many of the questions we could. We talked about control, the difference between overwhelm, anxiety, and stress, triggers of anxiety and triggerless anxiety, and the super power we'd love to have. -We love therapy! Try Better Help! use code: SPIRALING  -Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-Let It Out Holiday workshop: Comfort & Journaling -Sign up for Serena's cooking classes  

In this final episode of season 3, review the wild year of 2021 . We covered work, relationships, mental health and more as we went through our highs and spirals of year. The big theme of it all, we noticed was not getting too attached to anything because change is inevitable, so therefore our matra became... hold it loosely! Thank you for being with us for another season, talk to you next year!-We love therapy! Try Better Help! use code: SPIRALING  -Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-Sign up for Serena's cooking classes -Let It Out Holiday workshop: Comfort & Journaling  & Reframe your Resolutions class! 

In this episode, Serena and Katie reintroduce themselves for season 4 (!!!) of Spiraling by asking each other fun questions including an update on favorite drinks, latest anxiety coping mechanisms, favorite desserts, pump up songs, book recs, and more. -We love therapy! Try Better Help! https://www.betterhelp.com/spiraling-Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-Sign up for the waitlist of Katie's In-Process group couching Returns Oct 11-Sign up for Serena's cooking classes -Want to start a podcast? The how to podcast workshop:The Podcast Kit is 50% off this month only code Spiraling-Katie's personal growing workshops Let It Out kits