What To Do When...The Podcast

In this episode, we're flipping the script on boundaries. If you've ever felt like setting boundaries makes you mean, cold, or too much — or if you've used boundaries as a way to keep people out rather than let the right people in — this one's for you.I'm sharing how I used to use boundaries as a defence mechanism — a way to protect myself from discomfort and avoid hard conversations. And how I've come to realise that real, healthy boundaries aren't about pushing people away... they're about opening your heart with clarity, not chaos.We dive into:What open-hearted boundaries actually are (and what they're NOT)Why boundaries aren't about controlling others — they're about trusting yourselfHow to set boundaries without guilt, shame, or shutting downThe connection between people-pleasing and boundary avoidanceTangible tips to communicate your needs with love, not fearWhether you're a recovering people-pleaser, someone afraid to rock the boat, or just ready to stop abandoning yourself — this episode will help you set boundaries that create more connection, not less.

In a world that teaches us to chase love, validation, and approval from everyone but ourselves—what happens when we flip the script?In this episode, we're talking all things self-love—the kind that's rooted in science, self-compassion, and real inner safety. We unpack the lies we've been fed about what it means to love yourself (spoiler: it's not cringe, it's revolutionary), how society polices confidence, and why self-love is often misunderstood as bubble baths and skincare.You'll walk away with a powerful new lens on:Why seeking external validation is the norm—but not the vibeThe difference between self-care and true self-loveHow to rewire your relationship with your inner criticThe science behind self-compassion and its wild impact on your brain and bodyTangible tools to shift from self-critical to self-kindAnd if no one's told you lately: You're allowed to love the hell out of yourself. Loudly. Proudly. Unapologetically.

Ever expected change to feel exciting and empowering—only to find yourself deep in anxiety, overthinking, and overwhelm the minute you take a step forward?In this episode, we're getting real about what change actually feels like. Not the Instagram version. The real, messy, chaotic one that brings up old wounds, fear, resistance, and allll the spiraling thoughts.Kathleen shares personal stories from her recent leap into a new job and starting her counselling studies, and how—even though these were things she wanted—she was smacked in the face with emotional chaos she didn't expect. We unpack why that happens, how to support yourself through it, and why feeling lost or overwhelmed doesn't mean you've made the wrong decision.You'll learn:Why our brains hate change (and how to stop letting that hold you back)How to stop reading resistance as a “sign” to quitWhat it really means to build a new way of being (and why it's so damn hard)Kathleen's top 3 tips for grounding yourself in the chaosThis one's for you if:→ You're trying to make changes in your life but it feels harder than it "should"→ You're beating yourself up for not having it all figured out→ You want permission to embrace the mess, feel your fear, and go for it anyway

Ever felt like you're in between versions of yourself—no longer who you once were, but not quite sure who you're becoming? Yeah, same.In this episode, we're talking about that unsettling space where your old dreams, values, and identity no longer fit, but you're still figuring out what's next. Whether you're going through a major life transition, healing deep wounds, or just realizing that what you once wanted… isn't actually what you want anymore, this one's for you.We're diving into:✨ Why it's normal (and actually necessary) to outgrow past versions of yourself✨ How changing internally can shake up your sense of identity✨ The pressure to have it all figured out—and why that's BS✨ The big, scary, and exciting question: What do I actually want now?If you're feeling lost, confused, or in the middle of a major life shift, you're not alone. Let's unpack this together.

Ever feel like you've moved on, healed, grown… and then BAM! The past comes knocking? Maybe an old relationship resurfaces, a pattern you swore you broke sneaks back in, or you find yourself reacting in ways that feel way too familiar.Here's the thing: when the past resurfaces, it's not a sign you're back at square one. It's an invitation to handle things differently this time. In this episode, we're diving into:

Why NOT you? Do you believe you can have it all? Its a new year baby, goals, dreams and resolutions are about to be set — but do you know what's getting in the way? Limiting stories. Limiting belief systems. Old wounds. Join me in this episode walking you through exercises and mindset shifts to help you see your own blindspots that are keeping you stuck in old patterns and get clear on whats really important to you in 2025. More heart. Less ego. Connect with me @kathleen.mindsetcoach on IG or FB and email kathleenmindsetcoach@gmail.com

Ever feel like the end of the year sneaks up, brings a megaphone, and shouts: “You haven't done enough!”? As you see other people celebrating their big wins, it's so easy to fall into the trap of comparison—questioning your progress, your worth, and your future. Suddenly, you're knee-deep in a spiral of self-doubt and drafting a wild list of ego-driven goals for 2025. In this episode, we're talking about: Why the end of the year feels like a productivity report card. How to recognize when you're in a comparison spiral—and how to pause it. Why your ego loves a shiny, overachieving to-do list (and why you don't have to follow it). Practical steps to reflect on this year with compassion and plan for next year with alignment. Let's leave the shame and should-haves behind and enter 2025 feeling grounded and clear.

Ever look at other people's friendships — how close and supportive they are — and get just a little... jealous? Wonder if you're ever going to have those soulmate friendships like you see on Instagram? SAME. In this episode, we spill the tea on how to actually build those deeper, more meaningful connections. We're diving into the truth about how friendships can make or break our mental health, and why more friends doesn't always mean better friendships. We'll help you figure out who's bringing the best energy into your life and how to get real about the energy exchange in your relationships. Vulnerability? Yep, that's key to unlocking next-level bonds, and we're here to guide you through it. Let's be honest — real friendships take effort, and we're breaking down exactly how to nurture the ones that matter most (without losing yourself in the process). Key Takeaways: Friendships are the secret sauce to better mental health and fulfilment. More friends ≠ better friendships. Check the vibe — evaluating the energy exchange in your friendships is a game-changer. Who brings out the best in you? Keep them close. Vulnerability is the glue that deepens friendships. Being your authentic self is how you attract your real people. Friendships will get tested during tough times — it's normal. True friends = support and unconditional acceptance. You deserve standards, even in friendships. Building real connections takes effort, but it's so worth it.

In this empowering episode, we dive deep into the world of self-confidence and reveal that it's so much more than just "faking it till you make it." Together, we break down how true confidence is built on a foundation of self-acceptance and authenticity, not perfection or external validation. Expect an honest conversation about how societal pressures and media often distort our ideas of what confidence should look like—and why embracing your insecurities is key to discovering your real inner strength. We also shed light on how limiting beliefs can hold you back, and how crucial it is to have a strong support system as you work through them. Key Takeaways: Confidence is a journey, not a destination. True self-confidence comes from owning your abilities, not from being perfect. Embracing insecurities is a powerful step toward feeling genuinely confident. Media and society often give us a false picture of what confidence should be. Confidence starts within—it's about how you see yourself, not how others see you. Limiting beliefs can block your path to confidence, but you can overcome them. Support systems are essential to help you navigate insecurities and self-doubt. The journey to self-acceptance is the foundation of lasting confidence. You are worthy of feeling confident, just as you are! Join us for an uplifting and eye-opening discussion on building the confidence you truly deserve. SUBMIT your “What to do when…” question here and we could be answering it on the next episode: ⁠https://forms.gle/wBKswmyFvFfpH4Vk9⁠ Connect with Kathleen @kathleen.mindsetcoach Connect with Kelsey @bigrigg__

In this episode, we dive deep into the roots of perfectionism, how it often stems from childhood experiences and the pressures we all face in today's world.  For many, perfectionism is more than just striving for excellence—it's a coping mechanism, a way to maintain control and protect our self-worth.   But as we discuss, there's so much power in understanding where this need comes from, so we can start practicing self-compassion instead.  We talk about how inner child work can help you unravel those old patterns and find balance when perfectionist tendencies take over. Kelsey also opens up about her own healing journey, sharing how self-acceptance and giving yourself what you truly need can be the game-changer you've been searching for.  If you've ever struggled with perfectionism or know someone who has, this episode is full of practical advice, personal insights, and gentle reminders that we're all a work in progress—and that's perfectly okay. SUBMIT your “What to do when…” question here and we could be answering it on the next episode: ⁠https://forms.gle/wBKswmyFvFfpH4Vk9⁠ Connect with Kathleen @kathleen.mindsetcoach Connect with Kelsey @bigrigg__ Takeaways: Perfectionism often stems from unmet childhood needs. It can manifest as a coping mechanism for control. Understanding the roots of perfectionism can foster self-compassion. Perfectionism can create a false sense of safety and security. Healing the inner child is crucial for overcoming perfectionism. Self-worth is often tied to external validation and control. Finding balance is key to managing perfectionist tendencies. Emotional eating can be linked to feelings of control and restriction. Praise and self-acknowledgment are essential for healing. It's important to focus on personal growth rather than external standards. Keywords: perfectionism, self-worth, inner child, control, emotional eating, mental health, coping mechanisms, self-development, personal growth, self-compassion Chapters 00:00 Understanding Perfectionism 01:37 Kelsey's Personal Struggles with Perfectionism 04:51 Misconceptions About Perfectionism 08:37 The Need for Control 11:40 Childhood Influences on Perfectionism 18:11 The Journey to Authenticity 24:19 Inner Child Work and Self-Worth 30:56 Finding Empowerment in Healing 39:11 Advice for Overcoming Perfectionism

We've all been there—saying yes when we really want to say no, bending over backward to keep everyone else happy while feeling totally drained ourselves.

Ever find yourself panicking about ticking biological clocks, societal expectations, and the feeling of falling behind in life's milestones? You're not alone. In this week's episode, Kelsey and I dive deep into these pressing concerns, sharing our own experiences and insights on the journey of getting closer to 30, facing societal pressures, and navigating the complex emotions tied to aging, relationships, and career achievements.  We chat about the intense pressure to meet certain milestones by specific ages—getting married, having children, buying a house, and building that dream career. And yes, we get real about the anxiety that comes with noticing those first grey hairs and wrinkles. It's all part of the conversation about how we often feel like we're racing against the clock.  Kelsey and I open up about our personal struggles with these pressures and the fear of not measuring up. We discuss how these societal timelines can sometimes overshadow our own desires and values. The heart of our conversation focuses on the importance of stepping back from these external expectations and doing the inner work needed to create a life that truly resonates with who we are.  We also explore the concept of "quantum leaping"—using imagination and vision to create your own timeline, one that's less about conforming to societal standards and more about aligning with your personal goals and passions.  Our main takeaways? Self-reflection is crucial. Embrace relaxation and self-care. Most importantly, trust in your unique path and the life you're crafting for yourself. So if you're feeling overwhelmed by the pressure to tick off all those boxes or stressed about keeping up with a perceived timeline, this episode is for you. Join us as we talk about releasing control, focusing on the present, and finding excitement in your personal journey. Tune in, breathe easy, and let's navigate this together.  If you've got a challenge you're facing in life and want to submit it as a question to be explored on the podcast, submit it below and we could be answering your “what to do when? question” in the next episode. https://forms.gle/7pa4hEXXrQtiGGx49

My friends, its Kathleen here - and I almost got LOVE BOMBED for the 3rd time recently. And Kelsey genuinely had no idea what love-bombing was. Let's dish and discuss all things that is the phenomenon we call, love-bombing. Join Kelsey and I as she interviews me on the hilarious experiences I've had with love-bombers, including the the raw & honest thing I know I shouldn't say - but being love bombed felt effing amazing…until it didn't. Let's laugh and discuss the manipulation tactics and root causes at play in love bombing, all the red flags I missed in the past and how I've started to spot them as I'm embarking on my dating adventures. SUBMIT your “What to do when…” question here and we could be answering it on the next episode: https://forms.gle/wBKswmyFvFfpH4Vk9 Connect with Kathleen @kathleen.mindsetcoach Connect with Kelsey @bigrigg__ Keywords love bombing, manipulative tactic, intense love, anxious attachment style, false sense of security, manipulation, withdrawal of love, control, love languages, insecurities, signs, boundaries, love bombing, red flags, support system, dating multiple people, discernment Takeaways Love bombing is a manipulative tactic where someone comes on incredibly strong at the beginning of a relationship. It often happens to people with an anxious attachment style, who crave intense love and validation. Love bombing can create a false sense of security and intimacy, but it is short-lived and followed by manipulation and control. Recognizing the signs of love bombing and setting boundaries is crucial to protect oneself. Love bombing is a manipulative tactic used by some individuals to gain power and control in a relationship. Having a support system of trusted friends who have your best interests at heart is crucial when navigating the dating world. Dating multiple people at the beginning stages can help prevent falling into scarcity and allow for more discernment. Recognizing red flags and being willing to listen to advice from others can help avoid getting caught in a love bombing situation.

This one is a raw and honest conversation, Kathleen and Kelsey dive deep into the fear of being seen. TW: SA We explore the complex interplay between trauma, body image, and self-worth that can fuel the fear of being fully visible. From bullying experiences to the pressures of societal expectations, we unpack the origins of this unconscious fear and its impact on our lives. Key takeaways from this episode include: The connection between trauma, body image, and the fear of being seen. How low self-worth can influence decision-making and behavior. The importance of self-compassion and forgiveness in the healing process. Practical steps to embrace vulnerability and step into your authentic self. By sharing their personal stories, Kathleen and Kelsey hope to inspire listeners to connect with their own experiences and begin their journey towards self-acceptance and empowerment.

I thought my intuition was BROKEN for most of my life because I had NO "gut feel", NO "hell yes" feelings, NO super decisive, Morgan Freeman-esque voice in my head telling me what to do 

Imagine someone with an anxious attachment style getting to interview someone with an avoidant attachment style - WELL, this is exactly what this episode is. Kathleen (more anxious) interviews Kelsey (more avoidant) about exactly how she thinks, feels and experiences dating & relationships as an avoidant + all the things she had to consciously work on and change to become more secure in herself and manifest the man + love of her dreams. If you're more avoidant and struggling in the love department OR you've dated/dating an avoidant and have always wondered what goes on in their head - this episode is for you. @kathleen.mindsetcoach on FB & Instagram Submit your What To Do When…question here: https://forms.gle/7pa4hEXXrQtiGGx49 Learn more about coaching here — kathleenmindsetcoach.com and book in a free connection call here: https://tidycal.com/kathleenmindsetcoach/connect

Welcoming in our NEW co-host Kelsey to the show!!!! Kelsey interviews me (aka gets me to spill the tea on my dating life + how she has called me out many times ) on what its been like dating again (after a 2+ year single era) WITH an anxious attachment style. I'm sharing the ins and outs of navigating dating after a long break, repeating old anxious patterns with an f-boy and how I reclaimed my power and started feeling more secure + confident in my dating life and how you can to. @kathleen.mindsetcoach on FB & Instagram Submit your What To Do When…question here: https://forms.gle/7pa4hEXXrQtiGGx49 Learn more about coaching here — kathleenmindsetcoach.com

Bad days. We all have em, and we don't talk about them enough. In the past, on these “bad days" I felt like I was wasting my life. Shame rained down on me constantly, drowning me and making it feel near impossible to even come up for air, let alone believe in myself enough to take all the big steps I needed to take to become a coach, start a business & podcast, start dating again - these things all seemed IMPOSSIBLE given the amount of “bad days” I was having and how far they would set me back. Since learning all the therapy tools under the sun, I've discovered how to navigate those “bad days” so that they don't stop my progress or push me 10 steps back, but instead propel me forward into more self-belief, more confidence and more excitement and motivation for life - and I want to share it all with you in this episode, let's talk about the bad days.Feeling stuck and anxious? I can help you transform fear & doubt into confidence & power! Through personalized coaching and somatic parts work, we'll uncover limiting beliefs, heal past wounds, and craft a path aligned with your desires. Ignite your inner fire & step into feeling unstoppable! Ready to claim your empowered self? Book a free consultation call here: https://tidycal.com/kathleenmindsetcoach/connectLearn more about my work here: https://www.kathleenmindsetcoach.com/1on1coaching

CLOSURE. The thing that we all want but never seem to have, no matter if it was a situationship or a 6 year relationship. In this episode I'm walking you through my favourite exercise for “closure” + chatting through all the misconceptions we have about closure and how to actually get it.Free Connection Call with Kathleen: https://tidycal.com/kathleenmindsetcoach/connect (Chat about coaching and see if it's a fit for you!)Learn more about 1:1 Coaching: https://www.kathleenmindsetcoach.com/1on1coaching

Have you ever felt like you've lost yourself? This episode dives into that icky, uncomfortable feeling of disconnection that can strike after major life changes, relationship shifts, or simply the "going through the motions" routine.We explore:Why we lose touch with ourselves: Learn what triggers that feeling of disconnection and how it shows up in your life.A powerful coaching exercise: We'll walk you through the steps to identify what's causing you to feel lost and what you need to find your way back.Journal prompts for self-discovery: Use these questions to uncover what's changing within you and where you might feel stuck.Feeling lost doesn't have to be a permanent state. This episode will equip you with tools to reconnect with yourself, feel better, and reclaim your sense of self.Bonus Resources:Journaling Prompts:What is changing in my life?What is changing in myself? My wants, needs, desires and values?What areas of my life or relationships feel icky?What emotions or feelings am I pushing away or trying not to think about?Free Connection Call with Kathleen: https://tidycal.com/kathleenmindsetcoach/connect (Chat about coaching and see if it's a fit for you!)Learn more about 1:1 Coaching: https://www.kathleenmindsetcoach.com/1on1coaching

Ready for part 2? Let's talk about helpful tips, tools and practices to heal the father wound, build more love, trust and confidence in yourself + create the relationships you really want.Join the free 5-day Inner Child Healing Challenge here: https://super-wildflower-932.myflodesk.com/c99440de-5165-4166-b6b3-012465456e8bBook in a Connection Call with Kathleen here to chat about coaching and see if its a fit: https://tidycal.com/kathleenmindsetcoach/connectLear more about 1:1 coaching with Kathleen here: https://www.kathleenmindsetcoach.com/1on1coaching

We've all heard the term "daddy issues" thrown around, and the shameful, somewhat negative connotation created by the media (desperation, low self-esteem etc) but what does it actually mean? Buckle up, because this episode dives deep into the father wound, a complex emotional scar that's so important to unshame, see, feel, and acknowledge. + I share my own experience of daddy issues and what healing has looked like. Stay tuned for part 2 next monday for more.Book in a Connection Call with Kathleen here: https://tidycal.com/kathleenmindsetcoach/connectLear more about 1:1 coaching with Kathleen here: https://www.kathleenmindsetcoach.com/1on1coaching

Feel to heal. Great concept. Harder to put into action. Something clients share all the time is that they are afraid to feel and process their own emotions. That if they open Pandora's box, they won't be able to get it shut again and they will be overwhelmed. We all know the benefits of feeling + processing your emotions instead of holding onto them, but today's question is…What do you actually DO when you feel fear/overwhelm/resistance when you're trying to #feeltoheal? Let's dive in…Book in a Connection Call with Kathleen here: https://tidycal.com/kathleenmindsetcoach/connectLear more about 1:1 coaching with Kathleen here: https://www.kathleenmindsetcoach.com/1on1coaching

Feeling self-conscious and insecure is something that most humans experience but we often don't talk about. Confidence is the dream, but there's so much holding you back. Pushing away your insecurities isn't working anymore, and this episode explores all the reasons why insecurity and self-consciousness exists, its purpose, how it gets triggered and how you can begin to work with it in a different way and become more secure within yourself, so you can live more fully and wholeheartedly as the real you.Access the meeting your self-conscious + insecure parts guided practice here:https://drive.google.com/file/d/1gSw_ix7uZlkHug9cIMAef79uBfRvH7bv/view?usp=sharingBook in a Connection Call with Kathleen here: https://tidycal.com/kathleenmindsetcoach/connectLear more about 1:1 coaching with Kathleen here: https://www.kathleenmindsetcoach.com/1on1coaching

If you've been feeling stuck or overwhelmed with the direction of your life, this episode is for you. Its time to stop analysing everything, trying to get everything "right" and blocking yourself from the magic waiting to happen in your life. Its time to surrender to your life's current calling. Book in a Connection Call with Kathleen here: https://tidycal.com/kathleenmindsetcoach/connectLear more about 1:1 coaching with Kathleen here: https://www.kathleenmindsetcoach.com/1on1coaching

Today's episode is about gaining weight/watching your body change as you are trying to heal body image wounds. This episode speaks to my personal struggle after healing from an ED and challenging negative body-image issues over the last few years. Weight gain has steadily happened and there's been moments of celebration and acceptance AND there's been massive moments of fear, disgust, criticism, judgement and anxiety. Its been a constant push and pull between wanting to be OKAY with weight gain and deeply struggling with the changes I've witnessed around my body, what clothes I wear AND deeply feeling challenged at the idea of visiting friends and family who hadn't seen me in while. Today, I'm messily, vulnerably and openly sharing about how I've chosen to navigate this struggle and the type of self-work I'm doing most days to stay on the road to recovery. It's a WILD ride this healing journey, and this episode really is just from my heart to yours. Book in a Connection Call with Kathleen here: https://tidycal.com/kathleenmindsetcoach/connectLear more about 1:1 coaching with Kathleen here: https://www.kathleenmindsetcoach.com/1on1coaching

Tired of feeling like your period throws a wrench in your fitness plans every month? Us too! That's why the latest episode of What To Do When dives deep into the fascinating world of your cycle and its impact on training, appetite, and mental resilience. We're joined by the amazing Coach Susan Duncan, a trainer, business owner, and period pro, to help you:Unleash your cycle superpower: Ditch the shame and learn to work with your hormones for optimal performance.Master your month: Discover when to push for a personal best (PB) and when to prioritise rest based on your unique hormonal fluctuations.Fuel like a pro: Learn the secrets of pre- and post-workout nutrition to maximize your energy and keep your metabolism humming.Navigate fasting and diets: Say goodbye to confusion! We'll decode these trends so you can fuel your body for success without harming your health.Ready to stop fighting your cycle and start using it to your advantage?Connect with Susan here: https://empoweredfitness.co.nz/about-us/@empowered_fitness_mtmaunganuiLearn more about the Emotional Processing Mastery Workshop: kathleenmindsetcoach.com/emotionalmasteryworkshopBook in a Connection Call with Kathleen here: https://tidycal.com/kathleenmindsetcoach/connectLear more about 1:1 coaching with Kathleen here: https://www.kathleenmindsetcoach.com/1on1coaching

This episode dives deep into the habit of overthinking, offering a tool-driven and relatable approach. Listeners will discover the hidden messages behind their overthinking tendencies and learn practical tools to transform their relationship with this common struggle. We'll explore a powerful coaching exercise to connect with the "overthinking part" of ourselves, offering compassion and understanding to release limiting beliefs and anxieties. Join the conversation and share your biggest overthinking struggles in the comments below!Learn more about the Emotional Processing Mastery Workshop: kathleenmindsetcoach.com/emotionalmasteryworkshop3Book in a Connection Call with Kathleen here: https://tidycal.com/kathleenmindsetcoach/connectLear more about 1:1 coaching with Kathleen here: https://www.kathleenmindsetcoach.com/1on1coaching

Feeling like you're falling behind, stuck in the wrong place, or just plain lost? You're not alone! This episode dives deep into the pressure to fit societal molds, explores the science of happiness, and empowers you to create a life that truly aligns with your authentic self.Key Takeaways:The Happiness Myth: We unpack the pressure to check societal boxes and how it undermines genuine happiness.Discovering Your True Self: Learn introspective exercises to shed societal expectations and connect with your core desires.Embracing Your Imperfections: We discuss how inner critics can hold you back and offer strategies to work with them compassionately.3 Steps to Move Forward: Discover actionable steps to navigate this vulnerable moment and start designing your ideal life.Learn more about the Emotional Processing Mastery Workshop: kathleenmindsetcoach.com/emotionalmasteryworkshopBook in a Connection Call with Kathleen here: https://tidycal.com/kathleenmindsetcoach/connectLear more about 1:1 coaching with Kathleen here: https://www.kathleenmindsetcoach.com/1on1coachingAccess the VALUES EXERCISE here: https://drive.google.com/file/d/1TihuLch-SV4n2fOb-loYfTSZXFbpNvQO/view?usp=sharing

ever feel imposter syndrome at work? Scared to speak up in meetings? and find your butt-cheeks clenching at any mention of the F word — feedback

Feeling a little... TIRED, EXHAUSTED, OVERWHELMED? Guess what? Healing burnout is real. And even the most dedicated self-development warriors can get overwhelmed by the constant introspection, emotional excavation, and well, let's face it, inner turmoil that comes with growth. In this episode delve into the nitty-gritty of this often ignored phenomenon with special guest, the brilliant and insightful spiritual psychologist, Casey Stevens MS, LMFT, MCC, CCHt. In this episode, we'll unpack: The sneaky symptoms of healing burnout: From feeling "over-healed" to resistance and exhaustion, we'll identify the hidden signs that your inner flame needs a recharge.Why we get stuck in the burnout loop: Explore the deeper psychological and nervous system patterns that can trip us up on our journey.Unveiling the hidden gift of burnout: Discover how this "temporary setback" can actually be a powerful catalyst for deeper transformation (symbolic death and rebirth, anyone?).Practical strategies to rise from the ashes: Casey and I will share expert tips and tools to navigate burnout, prioritise rest (without the guilt!), and deepen your relationship with yourself.Healing: Quality over quantity: Ditch the pressure to meditate and journal your way out of everything. We'll explore how conscious self-compassion and a personalised approach are key to sustainable growth. Connect with Casey on social media via @shrinkbigger and visit her website here: https://shrinkbigger.com/Book in a Connection Call with Kathleen here: https://tidycal.com/kathleenmindsetcoach/connectLear more about 1:1 coaching with Kathleen here: https://www.kathleenmindsetcoach.com/1on1coachingSUBMIT your “What to do when…” question here and we could be answering it on the next episode: https://forms.gle/wBKswmyFvFfpH4Vk9

Feeling intimidated by the gym? Struggling to build lasting workout habits? This episode is your roadmap to success! Join Kathleen and fitness expert Susan Duncan as they crack the code on consistent exercise. Uncover the science-backed secrets of building healthy habits, debunk fitness myths, and conquer gym anxiety. Learn about optimal exercise types, maximizing results in minimal time, and navigating the mental hurdles holding you back. Get ready to build exercise habits that actually last, and you might even ENJOY!Bonus: Susan and Kathleen share vulnerable stories of their own gym anxieties, offering relatable tips and tricks to normalize these feelings and boost your confidence.Listen now and get ready to crush your fitness goals!Keywords: exercise, consistency, habits, fitness myths, anxiety, gym, motivation, results, women's healthLearn more about Susan's incredible gym here: https://empoweredfitness.co.nz/And connect with her on social media here: Connection Call: https://tidycal.com/kathleenmindsetcoach/connectLear more about 1:1 coaching: https://www.kathleenmindsetcoach.com/1on1coachingSUBMIT your “What to do when…” question here and we could be answering it on the next episode: https://forms.gle/wBKswmyFvFfpH4Vk9

Ready to ditch the emotional numbness and embrace the glorious, messy (and sometimes downright hilarious) rollercoaster ride of being human? Join us for a deep dive into the world of feelings in our latest podcast episode, "What To Do When...You Want to Feel Your Feelings."We're busting all the myths:"Feeling your feelings = total meltdown?" Untrue! We'll show you how to feel things without losing your cool."Emotions are just annoying distractions?" Nope! They're powerful messengers with valuable information for your soul."I'm just not very emotional?" We all have emotions, even the poker faces amongst us. We'll help you reconnect with yours.This episode is your emotional toolkit, packed with:Tips to expand your emotional capacity: Say goodbye to emotional overload and hello to feeling the full spectrum!Strategies to navigate overwhelming feels: Breathe easy, even when it feels like your heart's doing the samba in your chest. ‍♀️A guided somatic exercise to feel your emotions (without getting swept away): Close your eyes, tune into your body, and experience the magic of mindful feeling. ✨So, grab your metaphorical lifejacket (and maybe a box of tissues, just in case!), and jump into the emotional ocean with usFeelings wheel resource:https://www.calm.com/blog/the-feelings-wheelConnection Call: https://tidycal.com/kathleenmindsetcoach/connectLear more about 1:1 coaching: https://www.kathleenmindsetcoach.com/1on1coachingSUBMIT your “What to do when…” question here and we could be answering it on the next episode: https://forms.gle/wBKswmyFvFfpH4Vk9

Remember those epic New Year's resolutions you made, fuelled by glitter and champagne dreams? That sinking feeling when the sparkly new year wears off and your to-do list turns into Mount Doom is a universal experience called OVERWHELM and we're here to laugh, cry and break it down: What is overwhelm, really? Is it just a fancy word for feeling like a hamster on a caffeine treadmill? (Spoiler: not quite!)Why does it happen? Is it the universe conspiring against you, or is there something deeper at play? How do we slay the overwhelm beast? We'll share the HOW of identifying and addressing the root cause of your overwhelm and two practical exercises to deepen your self-awareness.So, whether you're drowning in work emails, buried under a mountain of laundry, or simply feeling like a deflated balloon with a dream, this episode is your life raft.Connection Call: https://tidycal.com/kathleenmindsetcoach/connectLear more about 1:1 coaching: https://www.kathleenmindsetcoach.com/1on1coachiSUBMIT your “What to do when…” question here and we could be answering it on the next episode: https://forms.gle/wBKswmyFvFfpH4Vk9

We're breaking down some walls this week and addressing something HUGE that none of us really want to talk about.We're talking about the big, bad L-word: Loneliness. Yeah, it's that unwelcome houseguest that loves to crash on the couch and hog the Wi-Fi, making you feel like a solo act in a silent movie.But guess what else? We're not letting it drag us down any longer. In this episode, we're throwing an epic party for loneliness, complete with:Confetti-filled breakdowns: Why feeling lonely sucks so much, and the sneaky stigmas that keep us in hiding.Trigger alert!: Flashing neon signs pointing to all the things that make loneliness flare up like a disco ball malfunction.Tool time! We're handing you the emotional screwdrivers and self-care duct tape to face, feel, and heal all those different types of loneliness like a boss.Connection construction zone: Get ready to roll up your sleeves and build some bridges! We'll show you how to go from lone wolf to social butterfly faster than you can say "friendship bracelets."This episode is all about getting vulnerable, opening your heart, and creating connections that make your life sparkle just a little bit brighter. ✨Book in your Connection Call: https://tidycal.com/kathleenmindsetcoach/connectLearn more about 1:1 coaching: https://www.kathleenmindsetcoach.com/1on1coachingSUBMIT your “What to do when…” question here and we could be answering it on the next episode: https://forms.gle/wBKswmyFvFfpH4Vk9

Ditch the Resolutions, Embrace Intentions: 10 Steps to Clarity and Purpose in 2024Forget the pressure of rigid resolutions! This episode empowers you to step onto 2024 with purpose and direction through the magic of setting intentions. Join us as we unveil 10 powerful steps to get crystal clear on what truly matters to you in the coming year.No more cookie-cutter goals or fleeting desires. This episode will equip you with:Intention vs. Resolution: Discover the transformative shift from striving to achieving by understanding the power of aligned intentions.Uncovering Your Core Values: Dive deep into what truly holds meaning for you, laying the foundation for authentic intentions.Clearing the Clutter: Learn to let go of external pressures and societal expectations, making space for what genuinely resonates with you.Feelings wheel resource:https://www.calm.com/blog/the-feelings-wheelConnection Call: https://tidycal.com/kathleenmindsetcoach/connectLear more about 1:1 coaching: https://www.kathleenmindsetcoach.com/1on1coachingSUBMIT your “What to do when…” question here and we could be answering it on the next episode: https://forms.gle/wBKswmyFvFfpH4Vk9

Ready to transform your year-end ritual from a dreaded chore to a treasure-hunting adventure? Join us for a workshop-style episode on the art of reflection, where we'll guide you through 11 powerful questions to mine the lessons of 2023 for pure gold.This episode is your personal year-end retreat, packed with:Unlearning the reflection dread: Ditch the guilt and embrace the power of uncovering growth opportunities.Shining a light on your unconscious patterns: Learn to recognise (and break free from!) the hidden scripts guiding your life.Taking personal responsibility for your journey: Own your choices, celebrate your strengths, and learn from your experiences.Embracing discomfort with open arms: Dive headfirst into a year-end reflection exercise you've probably been putting off (we get it!).11 potent questions to guide your inner excavation: Each question is a shovel, ready to unearth insights, triumphs, and areas for growth.Access the feelings wheel here:https://www.calm.com/blog/the-feelings-wheelSUBMIT your “What to do when…” question here and we could be answering it on the next episode: https://forms.gle/wBKswmyFvFfpH4Vk9And here is the list of the 11 reflection questions: What areas of life did you place the most focus on this year? What was the outcome?What did you let go of this year?What were the challenging or painful things that happened this year? How do you feel about them now? What were your most consistent habits for the year? Did they help or hinder you?What (or who) energised you this year and what drained you?What patterns did you repeat this year? How did they make you feel and did you break any patterns?What supported your mental health this year?Who had the biggest impact on your life this year? What experience taught you the most this year and what did you learn from it?What emotions did you feel the most this year? What are you most proud of yourself for this year, outside of your achievements?

Ever dream of sharing your voice with the world through the magic of podcasting? This episode is your launchpad! Join us as we chat with the incredible Kristen Meinzer, podcasting powerhouse and author of "So You Want to Start a Podcast," who spills the tea on everything you need to know to transform your idea into a thriving show.Kristen dives deep into:The reality of podcasting: Ditch the hype and face the facts – what truly goes into building a successful show.Prioritising what matters: Discover the key pillars to focus on, from concept to execution, that will set your podcast on a path to success.Defining "success" on your terms: Forget the download numbers game. Learn how to measure your podcast's impact in ways that resonate with you and your audience.Nailing your niche: Uncover strategies for finding your unique space in the podcasting universe and attracting your ideal listeners.Silencing the inner critic: Conquer self-doubt and imposter syndrome with actionable tips for building confidence and launching your podcast with courage.Connect with Kristen and find her podcasts here: https://www.kristenmeinzer.com/SUBMIT your “What to do when…” question here and we could be answering it on the next episode: https://forms.gle/wBKswmyFvFfpH4Vk9

Have you ever stared into the mirror and asked yourself, "Who am I?" This first episode is a transformative journey as we explore the complexities of the dreaded and freeing identity crises, quarter-life and midlife transitions, and the role of the ego in shaping how we see ourself. This episode will equip you with practical exercises and questions to embark on a quest for self-discovery AND teach you how to break out of the boxes, labels and limitations you've placed upon YOU. We dive into:Understanding an identity crises: Demystifying the concept and exploring the common triggers that lead to questioning your identity.Quarter & midlife crises: Navigating the unique challenges and opportunities of these transitional periods.The ego's role: Recognising how our ego can create a false sense of self and hindering our true potential.Finding and connecting with your authentic self: Practical exercises and introspective questions to guide you on your self-discovery journey.And what I'm most excited about in these episodes is the practical walk-through and homework that you get each episode, these episodes aim to be a coach in your back-pocket to walk you through the confusing and twisty moments in life with support, tools and knowledge.SUBMIT your “What to do when…” question here and we could be answering it on the next episode: https://forms.gle/wBKswmyFvFfpH4Vk9Access the SELF ENERGY practice here: https://drive.google.com/file/d/1pc_pPwjRPPaVdobe4_tVvxfOYTHCVxGo/view?usp=sharingAccess the VALUES EXERCISE here: https://drive.google.com/file/d/1TihuLch-SV4n2fOb-loYfTSZXFbpNvQO/view?usp=sharing

It's the end of an era, and in this episode we're saying GOODBYE to this era by listening to gold-mine snippets from the 6 most downloaded and listened to episodes over the last year. SO, today i'm sharing with you a WILD, FUN and JUUUUICY episode on the pod (spotify wrapped inspired edition) of snippets from the 6 most popular episodes over the last year. Get ready to go on a WILD ride and learn about 6 powerful things you can do, be and experience to heal, grow and develop more CONFIDENCE in who you really are…

Join us for an eye-opening and inspiring conversation with Vinny Welsby, a TEDx Speaker and fat-activist, as they share their journey of unlearning anti-fat bias and building confidence in their body at any size.In this episode, Vinny will discuss:The pervasive nature of anti-fat bias and its impact on individuals and societyThe roots of weight stigma and how it's learnedThe importance of intergenerational healing and breaking the cycle of weight biasPractical steps to dismantle your own fat bias and cultivate confidenceVinny's insights will empower you to challenge societal norms, embrace your body, and promote fat positivity in your community.About Vinny WelsbyVinny Welsby (they/them) is a fat activist and senior diversity, equity and inclusion consultant. They are a world-leading expert on dismantling weight bias and diet culture, a TEDx speaker, podcast host and best-selling author. Vinny is trans-non-binary and is dedicated to shifting how society views fat and queer bodies through education and compassion.Their links:Fierce Fatty: https://fiercefatty.com/Vinny's Instagram: https://www.instagram.com/fierce.fattyVinny's Podcast: https://podcasts.apple.com/au/podcast/fierce-fatty-podcast/id1481565570

Join nervous system and guest expert KYRA NEWTON and explore the profound impact of the nervous system on our relationships, attachment styles, and overall well-being.Join expert Kyra as she dispels common myths and guides you towards a deeper understanding of how to work in harmony with your nervous system to promote healing, release trauma, and cultivate healthier connections.Key Takeaways:Unravel the Nervous System's Influence on Relationships and Attachment Styles: Discover how early childhood experiences shape our attachment patterns and how the nervous system responds in close relationships.Embrace Neuroplasticity and Collaborate with Your Nervous System: Learn how to harness the power of neuroplasticity to shift from resisting your nervous system's signals to working in collaboration with it for healing and growth.Delve into the Reality of Trauma Release and Healing: Gain insights into the mechanisms of trauma release and healing, understanding why "releases" alone are not the solution and how toxic positivity can hinder genuine progress.Navigate the Nervous System Landscape with Care: Uncover the potential dangers of retraumatization associated with certain release exercises and learn how to approach nervous system regulation with caution and informed guidance.Embark on a Transformative Journey of Nervous System HealingJoin us as we unravel the complexities of the nervous system, empowering you to make informed choices that foster healing, strengthen relationships, and cultivate a healthier, more fulfilling life.LINKS:Join the BLACK FRIDAY SALE email list here: https://super-wildflower-932.myflodesk.com/bsdtajdbqwConnect with Kyra here:Instagram@embodied_woman_Emailbeingwithyousomatically@gmail.comFREE 3-day Somatic Journeyhttps://embodiedwoman.heymarvelous.com/product/57859/about

In this episode of the podcast, we interview Emma Mumford, the UK's leading Law of Attraction expert, about manifestation myths. Emma debunks some of the most common myths about manifestation and shares her top tips for manifesting your dreams.She also shares her amazing and SHOCKING story of going from being left with boat-loads of debt by an ex, to becoming The Coupon Queen (and building a hugely successful business helping people save money) and finally, to learning about manifestation and becoming the UK's leading expert + hosting the #1 spirituality podcast on iTunes.Join the 5-day Inner Child Healing Challenge here: https://super-wildflower-932.myflodesk.com/c99440de-5165-4166-b6b3-012465456e8bLearn about coaching with Kathleen here: kathleenmindsetcoach.comIf you're ready to learn more about manifestation and debunk the myths, be sure to listen to this episode! Emma shares her top tips for manifesting your dreams in a clear and concise way.Emma Mumford is the UK's leading Law of Attraction expert. She is an award-winning life coach, 3x bestselling author of her books Positively Wealthy and Hurt, Healing, Healed, Manifestation YouTuber, speaker and podcast host of the #1 Spirituality podcast on iTunes 'Spiritual Queen's Badass Podcast'. Emma's work helps you turn your dream life into an abundant reality using the Law of Attraction and spirituality. Emma's work has helped hundreds of thousands of people globally over the last 8 years.Additional ResourcesEmma Mumford's Instagram: https://www.instagram.com/iamemmamumford/Emma Mumford's YouTube Channel: https://www.youtube.com/channel/UC7-hFhNRH28hp1TfAYburpw

If you've ever felt worried about what other people will think of you, this episode is for you! This episode is ENTERTAINING and VALUABLE AF, for anyone who has a dream of being more authentic and owning their own story – be it online or in real life.Lissette breaks down how to overcome the “cringe” factor that so often comes up creating content online, the recipe for viral content (in the simplest, most tangible instruction's I've EVER heard as a content creator/biz owner myself) and vulnerably shares her WILDEST and shocking stories of going from writing her first blog “Lissette's diary”, to going VIRAL in the media with a twisted story, to building a huge brand + online business, working with Fortune 500 brands and teaching people how to master social media from a more human lens.She also reignites the belief that true love exists by sharing the modern day tale of how she met her partner IRL on a dare at a fast food restaurant. When I say this episode is everything, I MEAN it. Get ready to be entertained, and walk away with excitement to start being your cringiest, most authentic self – and ready to finally step into that MAIN CHARACTER ENERGY both online and in real life.Lissette is a Latina digital entrepreneur living between Denver & New York City as an influencer marketing consultant to Fortune 500 brands, social media content creator, and business coach for influencers & personal brands looking to master social media from a more human lens. Her decade-long+ expertise as both influencer marketer and creator has been featured across publications including Business Insider, New York Magazine, CNBC, and Good Morning America; and as a featured speaker on the stages of Create & Cultivate's Small Business Summit and Later Media's #LaterCon. She was named a Top 10 Social Media Coach by Yahoo!, and received a Shorty Award for her influencer campaign work. Follow and dive into Lissette's world here: https://www.instagram.com/lissettecalv/ Follow her business Influence with Impact here: https://www.instagram.com/influencewithimpact/

Binge and emotional eating are common struggles that can have a significant impact on our physical and mental health. In this episode, we are joined by Sami, a registered counsellor and weight-inclusive personal trainer and we explore the root causes of binge and emotional eating, including diet culture and childhood experiences. We will also discuss healthy coping mechanisms and strategies for recovery.This episode is for anyone who has ever struggled with binge eating or emotional eating. It is also for anyone who wants to learn more about how to support someone who is struggling.Sami is a Registered Counsellor, weight-inclusive personal trainer, and body confidence coach from Brisbane, Australia. She specialises in helping women improve their relationship with food and their bodies, as well as managing stress/anxiety, improving confidence, and living a life that FEELS good.Find SAMI on IG here: https://www.instagram.com/samirose/Link to SAMI's $29 workshop - https://samirose.com.au/product/break-up-with-binge-eating-50-minute-workshop/Link to book a free 15 minute consultation with SAMI- https://square.site/book/L9352RHZHXXAF/sami-rose-coaching-counselling

If you've every been called “sensitive” or “overly emotional”, if you've ever felt overwhelmed when it comes to your feelings and emotions, if you've ever not known how to deal with your big feelings so you've stuffed them down and now they're trying to claw their way OUT — this episode is for you.In this solo ep, I walk you through a masterclass of what emotions are, what avoidance looks like, how to process, feel, deal and heal AND how to find emotional freedom + build confidence in yourself. All of this is done in simple, easy practices that you can integrate into your daily life, instead of spending 2+ hours deep in silent meditation every morning. NOBODY got time for that. Let's get real with your feels + find the magic in them.FREE guided practice to feelings your feelings, access it here (scroll down to the third option) and enjoy the other free practices on this page: https://www.kathleenmindsetcoach.com/meditationLearn more + sign-up to the next Inner Child Healing Workshop happening 14 Oct here (early-bird tickets on sale for 30% off until OCT3) https://www.kathleenmindsetcoach.com/innerchildworkshopBook in a free consultation call with Kathleen to enquire about coaching: https://calendly.com/kathleencoach/connect

In this SOLO episode, join us diving deep into what your limiting beliefs actually represent + how to REALLY free yourself from them. Kathleen shares concrete examples + a step-by-step method to feel, deal and heal the stuck emotions + energy keep you stuck in low self-worth so you can shift into building self-belief. This is an emotional episode, Kathleen shares examples of events in her own life that led her to create certain limiting beliefs, including sexual assault. Please take care listening and decide if it's an episode that's helpful for you in the journey now.Learn more about MAGNIFY here: https://www.kathleenmindsetcoach.com/magnifyLearn more about 1:1 coaching here: https://www.kathleenmindsetcoach.com/1on1coachingBook in a connection call to chat about coaching: https://calendly.com/kathleencoach/connectSign-up to the 5-day inner child healing challenge: https://super-wildflower-932.myflodesk.com/c99440de-5165-4166-b6b3-012465456e8b

In this episode we are joined by amazing guest + body image coach — Sarah.We dive in to navigating healing the body image wound, the roots of where it comes from, what the keys to healing are and how to support yourself through it. An incredible conversation with Sarah sharing vulnerably about her relationship with her body, and how she found freedom. Sarah Simpson is a body image coach for humans of all ages, genders, and hometowns across the globe. Sarah grew up always feeling like the “bigger friend” of the group, constantly aware of her size. She felt compelled to coach others to find confidence in their body & wellness after realizing how much her body insecurity was impacting her life, from lacking confidence in career & relationships, to her battle with an eating disorder and subsequent recovery. She works with clients in her group program, the Dream Girl Circle, as well as one-on-one. If you want to reach out to Sarah and learn more about her coaching, you can email her at SIYcoaching.co@gmail.com, or send her a message on Instagram at @sarahinyellow.Learn more about working with Kathleen + coaching at kathleenmindsetcoach.com or on social @kathleen.mindsetcoach. Book in a free connection call to talk more about coaching and if its the right fit for you here: calendly.com/kathleencoach/connect

JOIN MAGINFY - a 5-week healing + mindset program to help you let go of who you were and become who you are meant to BE + learn how to discover, build trust and confidence in who you really ARE so you can take real, actionable steps towards your biggest passions + purpose! Self-doubt is OUT, authenticity is IN. Starts Sept 18, early-bird pricing ends FRIDAY 8 Sept, join from $51.50AUD/week. Learn more here: https://www.kathleenmindsetcoach.com/magnifyWant to chat more about coaching and if its going to help you get where you want to go? Book in a free consultation with me and we'll get to the root of your challenges when it comes to creating the life, health, relationships & business/career you really want. Book in a call here: https://calendly.com/kathleencoach/connect?back=1&month=2023-09Welcome back, the plan for season 2 and a life updateThe cost of inauthenticity - anxiety, ED, IBS, relationship between mind // bodyHow inauthenticity creates insecurity, you're not insecure, you're just being inauthentic.Breaking down the behaviour — why we choose fitting in over being our true selves, how this one core memory created mass insecurity for the next few years for me with make-up.What happens in the body What beliefs are leading you to moments of inauthenticity? Reality is, your most authentic and truest self isn't going to fit in everywhere, but it doesn't mean you don't belongWhat healing looks like + your next steps towards becoming your most authentic self!Opportunity to join MAGNIFY starting SEPT18

In this episode, Chloe shares the moment she decided that the way she was parented, wasn't the way she wanted to parent her own children. Chloe shares with us the creation of what she now calls "present parenting", the difference between this and "conscious parenting", + how you can start being more present with your child today and the importance of doing your own healing alongside raising a child.Connect with Chloe on IG here: https://www.instagram.com/_chloecoven/And sign up to the 5-day Inner Child Healing Challenge with Kathleen here: https://linktr.ee/kathleenmindsetcoach

Let's break down the dreaded words — Self-Sabotage. I break down what its really about, why human beings do this, and what you need to know and do to start changing some of the patterns present in your life.In this episode I mention the HEALING SELF-SABOTAGE workshop I'm running next week, Thursday 13th April at 7pm (NZ time) via ZOOM, the recording will be sent out within 24 hours if you cannot make the LIVE session. Its $19NZD and you can buy it here: https://buy.stripe.com/bIYaFRdYM4ZO6fS9BCI also mention BOUNDLESS, a 10-week transformational program , healing the parts of you the are stuck in self-sabotaging patterns, insecurity, comparison and self-doubt, and developing a STRONG inner leader so you can make bold, courageous moves towards the life of purpose you really want. Learn more about this program here: kathleenmindsetcoach.com/boundlessWe start April 17th and you can book in a free 30 min connection call to chat about any of my programmes here: https://calendly.com/kathleencoach/connect?back=1And finally, enrol in the FREE 5 day inner child healing challenge via email, here: https://view.flodesk.com/pages/642647910809fdced15dc227