75. From Chaos to Control: The Benefits of Efficiently Managing the Unexpected

The Overwhelm Cure

#Fitness #Mental Health #Kimberly Knull #Podcasting Education #Self-Improvement #Feel Like

38:30

Chef Shuai Wang was the runner-up on the 22nd season of Bravo’s Top Chef and is the force behind two standout restaurants in Charleston, South Carolina—Jackrabbit Filly and King BBQ—where he brings together the flavors of his childhood in Beijing and the spirit of the South in some pretty unforgettable ways. He grew up just a short walk from Tiananmen Square, in a tiny home with no electricity or running water, where his grandmother often cooked over charcoal. Later, in Queens, New York, his mom taught herself to cook—her first dishes were a little salty, but they were always made with love. And somewhere along the way, Shuai learned that cooking wasn’t just about food—it was about taking care of people. After years working in New York kitchens, he made his way to Charleston and started building something that feels entirely his own. Today, we’re talking about how all those experiences come together on the plate, the family stories behind his cooking, and what it’s been like to share that journey on national TV. For more info visit: southernliving.com/biscuitsandjam Learn more about your ad choices. Visit podcastchoices.com/adchoices…

about a year ago 25:44

MP3•Episode home

Mastering Stress Management: Tips and Some of my Real-Life Stories

This week's episode is all about handling stressful situations.

If you pay attention, stress pops up in our lives almost every hour. But how do we manage it?

You'll hear why it's crucial to recognize stress first and then consistently plan your reaction each time.

I even had this whole podcast episode ready for you, but then my computer crashed. Stressful, right?

We've all had those moments.

If you have a tendency to freak out in the moment, you'll appreciate the lessons in this week's episode.

You'll hear about:

My recent family trip to Vancouver and how it put my stress management strategies to the test — from delayed flights to tech failures, it was a whirlwind!
How some intentional planning and setting priorities helped me keep calm and enjoy the time.
The importance of setting intentions for your daily life and the bigger events too
Prioritizing what's really important during overwhelming moments
Letting go of what you can't control to stay calm and focused

Listen in and hear my practical tips for dealing with chaos and letting go of control.

And if you need support, get in touch with me at KimberlyKnull.com

Timestamps:

00:00 Introduction to Handling Stressful Situations

00:35 Personal Story: Computer Crash and Stress

02:09 The Importance of Backing Up Data

03:46 A Family Trip to Vancouver

05:00 Dealing with Unexpected Challenges

06:15 Family Trip to Vancouver: Setting Intentions

07:00 Setting Intentions and Prioritizing

08:07 A Delayed Flight and Managing Emotions

11:30 Handling Unexpected Travel Delays

17:45 Prioritizing and Managing The Mind During Stress

21:55 Letting Go of Control and Enjoying the Moment

23:00 Managing Your Thoughts

24:30 Conclusion and Final Thoughts

109 episodes

The Overwhelm Cure

75. From Chaos to Control: The Benefits of Efficiently Managing the Unexpected

The Overwhelm Cure

published about a year ago

MP3•Episode home

Mastering Stress Management: Tips and Some of my Real-Life Stories

This week's episode is all about handling stressful situations.

If you pay attention, stress pops up in our lives almost every hour. But how do we manage it?

You'll hear why it's crucial to recognize stress first and then consistently plan your reaction each time.

I even had this whole podcast episode ready for you, but then my computer crashed. Stressful, right?

We've all had those moments.

If you have a tendency to freak out in the moment, you'll appreciate the lessons in this week's episode.

You'll hear about:

My recent family trip to Vancouver and how it put my stress management strategies to the test — from delayed flights to tech failures, it was a whirlwind!
How some intentional planning and setting priorities helped me keep calm and enjoy the time.
The importance of setting intentions for your daily life and the bigger events too
Prioritizing what's really important during overwhelming moments
Letting go of what you can't control to stay calm and focused

Listen in and hear my practical tips for dealing with chaos and letting go of control.

And if you need support, get in touch with me at KimberlyKnull.com

Timestamps:

00:00 Introduction to Handling Stressful Situations

00:35 Personal Story: Computer Crash and Stress

02:09 The Importance of Backing Up Data

03:46 A Family Trip to Vancouver

05:00 Dealing with Unexpected Challenges

06:15 Family Trip to Vancouver: Setting Intentions

07:00 Setting Intentions and Prioritizing

08:07 A Delayed Flight and Managing Emotions

11:30 Handling Unexpected Travel Delays

17:45 Prioritizing and Managing The Mind During Stress

21:55 Letting Go of Control and Enjoying the Moment

23:00 Managing Your Thoughts

24:30 Conclusion and Final Thoughts

109 episodes

#Fitness #Mental Health #Kimberly Knull #Podcasting Education #Self-Improvement #Feel Like

All episodes

The Overwhelm Cure

1
30: The Psychology of Perceived Emergencies 22:01

1 day ago22:01

22:01

How do you handle emergencies? I don't mean the 9-1-1 cases. This week, I've had several clients share their "emergency situations" that popped up in their lives. This prompted me to reflect on how we perceive and respond to these moments. I've certainly been in emergencies myself, and there are definitely ways we can make things either better or worse. And it's not just this week. For 20 years as a psychologist, I've heard many stories of these non-911 situations described as emergencies. Perhaps this is how you got your needs met in childhood. But as an adult, constantly labeling things as emergencies can lead others not to take you seriously. When really, you can get help by simply asking for it, expressing that you're overwhelmed or stressed. When our minds perceive something as an emergency, it triggers our stress response, kicking it into high gear and taking our thinking brain offline and pushing us into fight, flight, or freeze mode. This is a basic instinct designed for true dangers, like a bear chasing you. The problem is that when we react this way to non-emergencies, we can end up making poor choices, leading us to feel even more overwhelmed. While 911 isn't always appropriate, asking for help is. My clients were able to talk through their challenging situations with me, realizing their brains went straight to panic and worst-case scenarios, when really, there wasn't enough information to warrant worrying about those outcomes. We explored various options, developing game plans beyond their initial thoughts. Here's what I cover today: How to differentiate between true and perceived "emergencies." The physiological impact of perceiving everyday situations as an emergency. Why it's important to regulate emotions before taking action in stressful situations. Practical techniques for emotional regulation, such as box breathing. The role of setting boundaries and allowing others to face consequences in non-emergency interpersonal conflicts. The value of asking for help and brainstorming solutions with others. The importance of taking time to assess a situation when no one is in immediate danger. Timestamps: 00:00 Introduction to Emergency Situations 00:44 Defining a Real Emergency 02:05 Perception vs. Reality of Emergencies 04:08 Emotional Reactions and Coping Mechanisms 05:31 Practical Steps to Handling Emergencies 09:20 The Importance of Emotional Regulation 17:05 Real-Life Example: Lost Wallet While Traveling 20:43 Conclusion and Final Thoughts Quick Links: Kimberly Knull Website Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram…

The Overwhelm Cure

1
29: Organize for Calm 32:31

9 days ago32:31

32:31

Can you relate to this? The panicky sense of overwhelm that comes with deadlines looming or when you're preparing for a trip. As I get ready for an overseas trip and a workshop, I'm feeling the pressure to get everything done before my calendar closes and I unplug and relax for three weeks. This inspired me to share my strategies for tackling overwhelm through organization with you today. In this episode, you'll hear why organization truly matters and how it can stop that overwhelm spiral. And it's certainly not about being perfect, but about creating systems that support you through your busy life. Our brains are great at generating ideas, but they don't always take into account our physical energy or time constraints. Then we end up convincing ourselves we need to do a million things when it's simply impossible. Here's what you'll learn today: How becoming more organized can cure overwhelm in both the physical and digital spaces Why taming the "perfectionist beast" can save you tons of time and energy How simply identifying the source of overwhelm and naming it can lessen its grip on us Practical ways to prioritize your to-do list so you can focus on what HAS to be done My favorite time management technique from Mel Robbins, which works every time especially for the tasks I don't want to do (like bookkeeping) Really, done is better than perfect in most of these situations. This episode delivers a hefty dose of compassion and some practical examples from my life as I hit record for this episode while my lengthy pre-vacation to-do list waited for me. Timestamps: 00:00 Introduction and Personal Story (Preparing for travel and a workshop) 04:28 The Importance of Organization 07:21 Identifying Types of Clutter 10:21 Setting the Stage for Productivity 11:31 Prioritizing Tasks Effectively 14:22 Dealing with Digital Clutter 17:22 Tidying Up with Compassion 21:25 Organizing Your Time 26:04 Celebrating Wins and Self-Compassion 30:57 Conclusion and Final Thoughts Quick Links: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram…

The Overwhelm Cure

1
28. 20 Years of Marriage: Lessons Learned for a Thriving Relationship 38:41

15 days ago38:41

38:41

In this special episode of the Overwhelm Cure Podcast, I'm sharing my reflections after 20 years of marriage. I've gained many valuable lessons and insights over the years and am excited to share them with you. You'll hear about some important topics: choosing a compatible partner, open communication, the significance of being fully committed to the relationship. You'll also hear about my experiences raising kids, managing expectations, handling conflicts, and finding ways to keep our marriage fun. Truthfully, it's challenging at times, but our relationship today is stronger than ever. I'm looking forward to the next 20 years! Timestamps: 00:00 Introduction: 20 Years of Marriage 01:11 The Beginning: How We Met 04:53 Marriage Realities: Statistics and Personal Experiences 08:31 Lessons Learned: Choosing Wisely 13:14 Commitment and Communication 22:39 Being a Best Friend and Fixing Yourself 31:23 Parenting and Planning for the Future 33:16 Seeking Help and Having Fun 37:34 Conclusion: Thriving in Marriage Links: Kimberly Knull Website Kimberly on LinkedIn Kimberly on Facebook Kimberly on Instagram…

The Overwhelm Cure

1
27: Sleep Habits for Less Overwhelm 29:40

23 days ago29:40

29:40

How did you sleep last night? In today's episode, I tackle a common struggle women experience — exhaustion and quality sleep. You'll hear some of my own experiences with chasing good sleep, too. When I realized I couldn't keep chasing busyness as a status symbol, I needed to focus on getting a solid night's sleep. I used to fall asleep just fine, but then I'd wake up in the middle of the night and struggle to get back to sleep. Hormones played a role, too, so I had some sleep testing done. While productivity was once tied to my self-worth, chronic exhaustion ultimately made daily life difficult to manage. Chronic sleep deprivation has physiological and psychological effects, which can lead to sugar and processed carb cravings. Reaching for a third cup of coffee isn't going to help in the long run — or do much for our adrenaline and cortisol levels either. Listen in for some actionable advice to help you improve your sleep habits. Takeaways: Sleep is a foundational keystone habit: Prioritizing sleep makes managing stress, maintaining energy, and solving problems much easier. Consistency is key to solid sleep: Establish a consistent wake-up time and work backward to set a regular bedtime, sticking to it for several weeks to regulate your circadian rhythm. Daytime habits impact nighttime sleep: Limit caffeine intake (especially after noon/2 pm) and incorporate exercise earlier in the day. Explore underlying factors: Check with your doctor to rule out any medical issues like allergies or hormonal imbalances. Manage stress: Stress significantly impacts sleep quality; identifying and addressing stressors in your life, and even considering cognitive behavioral therapy, can greatly improve rest. Timestamps: 00:00 Introduction to Overwhelm Care Podcast 00:12 The Importance of Sleep 02:03 Personal Sleep Struggles and Solutions 03:55 Medical Interventions and Lifestyle Adjustments 06:07 Creating a Sleep-Friendly Environment 15:19 Establishing a Consistent Sleep Routine 20:33 Daytime Habits for Better Sleep 22:43 Supplements and Medical Advice 24:37 Addressing Stress and Cognitive Behavioral Therapy 26:02 Final Thoughts and Encouragement Links: Kimberly Knull's Website Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram…

The Overwhelm Cure

1
26: My 50th Birthday Reflections: Life, Lessons, and What's Next 27:55

30 days ago27:55

27:55

🎉 It's my birthday, June 28th, and I'm officially 50! Can you believe it? I was born in 1975, and now I've reached the big 5-0. When I was a kid, I thought 50 was OLD — like Golden Girls old — you know, big glasses, short permed hair, and becoming a grandma. Honestly, though, I feel nowhere close to that stage of life. I feel more like 30 or 40 years old. It's truly a privilege to be thriving, not just surviving, and cultivating a life I'm proud of. On this week's episode, I'm chatting about what 50 years have taught me — all the things my mom never told me. I'll also share some predictions for the next decade. I'm diving into some huge lessons I learned, especially after my 40s brought some unexpected challenges like hormone changes and burnout. I thought I'd be sailing smoothly, but that decade was a rollercoaster. I even "retired" at 44 because I was so burned out. While I wish I'd learned these things sooner, I'm grateful to be figuring them out now and passing them on to my kids, and to you. 4 Key Takeaways: Prioritizing personal well-being (mental and physical health, self-care, setting boundaries) becomes increasingly important, especially in midlife. Understanding and acting on your personal values and letting go of the need for external validation is key to a more fulfilling (and fun) life. Defining and pursuing your own priorities and delegating draining tasks are key to avoiding burnout. Dreaming big and continually setting new goals can lead to a life that surpasses your initial expectations. 5 Recommended Actions: Reflect on what truly brings you joy and prioritize those activities. Evaluate your current health and wellness habits, like your sleep, nutrition, and movement, then identify one small area you can improve. Identify your core values and consider how you can align your daily actions with them. Practice setting and communicating boundaries in your relationships. Allow yourself to dream big about your future, even if it feels uncomfortable. Links: Schedule a complimentary 20-minute consultation with Kimberly Connect with me on LinkedIn Timestamps: 00:00 Introduction and Turning 50 01:18 Life Expectancy Through the Ages 06:14 Lessons from My 40s 11:13 Key Life Lessons at 50 22:31 Looking Ahead to the Next Decade 27:49 Conclusion and Invitation…

The Overwhelm Cure

1
25: Design Your Dream Summer of Fun, Joy, & Connection 24:29

5 weeks ago24:29

24:29

We just experienced the longest day of the year. In Calgary, where I live, we recently had daylight from 5:00 a.m. to 10:00 p.m. That's a lot of daylight! And overwhelm can creep in when we try to cram a year's worth of fun and joy into only two months. Summer goes by so fast. So, instead of rushing through the season, let's get super intentional to create our best summer ever. How do these intentions align with how you want to feel this summer? Think back to months ago, those cold and dreary January and February nights, when you're imagining the beautiful summer sun, dreaming of a tropical location. Well, we've got that now. So, how will you use it? In this episode of The Overwhelm Cure, we'll: Make sure YOU are at the top of your list of summer priorities while balancing your family's wishes and needs, too. Work on clarifying how you want to feel this summer with a list of all the experiences you and your family want. Review practical ways only to do what YOU want this summer, including delegating some things or taking them off your list. Discuss how to practice the discomfort of not meeting unreasonable expectations—some may even be your own. Talk about how to let go of perfection and the idea of being the "perfect" wife/mom/boss all season long. Take back some of your time and energy this summer season and give yourself the gift of a memorable and restorative summer. If you need some extra support to help create your best summer ever, get in touch. Timestamps: 00:00 Introduction and Summer Solstice 02:24 Setting Intentions for the Best Summer Ever 04:27 Creating a Manageable Summer To-Do List 06:49 Delegating Summer Tasks and Letting Go of Perfection 14:51 Summer Planning with Your Family 18:50 Opportunities to Build Meaningful Connections 21:04 Planning for Downtime and Summer Boredom 23:31 Conclusion and Invitation Other episodes you might love: 7. Plan Your Best Summer Ever: How to Create a Fun Summer Bucket List 10. The Play Prescription: Enhancing Creativity, Empathy, and Mental Wellness 8. Strong Boundaries: Your Defense Against Overwhelm…

The Overwhelm Cure

1
24: The Heart of Self-Care: Beyond the Bubble Bath 22:19

6 weeks ago22:19

22:19

Today, we're diving deep into a topic that's important but one we sometimes misunderstand: self-care. We often think of self-care as bubble baths and massages, and while those things are lovely, they might not give us the lasting feeling we're truly looking for. In fact, I've come to realize that true self-care isn't an action but actually a question. It's about really understanding what's going on within us. When we think about self-care, do we immediately go to facials, pedicures, or a new outfit? These things sound great and can be a part of self-care, but they might only make us feel good for a few minutes. Sometimes, they even come with unwanted side effects. I remember feeling like every day was Groundhog Day when my kids were little – that monotony can be really draining. A client recently shared a similar feeling, and it reminded me how common this experience is. It got me thinking about what we would change in our lives if we could. Would we want to be less busy, stressed, tired, frustrated, or overwhelmed? I ask this question because there's a skill that can help, and it has a powerful question attached to it. That skill is mindfulness. Here's the question we need to ask ourselves: What do we really need? This is the heart of true self-care. Instead of simply noticing we don't feel awesome and numbing those feelings, we need to ask what's honestly going on. When we ask ourselves, "What is happening for me?" that's when we can get to the root of the problem and actually address it, rather than just using coping or numbing techniques. As a psychologist for almost 20 years, I've seen clients come to me with symptoms like anxiety, depression, and burnout. These are real problems that therapy addresses, and to do so effectively, we need to understand where these symptoms are coming from. Takeaways: Real self-care isn't a spa day — it's a question that addresses our internal needs. Mindfulness is about paying attention to your feelings in the moment and is a key skill that can help you identify what you truly need. Asking "What do we really need?" is the core question for effective self-care. Recommended Actions: Practice mindfulness daily by taking a few moments to check in with how you're feeling. When you experience discomfort or stress, ask yourself, "What is truly going on?" and "What do I really need?" Go beyond the symptoms of stress, anxiety, or overwhelm to get to the root cause. If you’re struggling with the symptoms and feel guilty for taking time for yourself, I invite you to schedule a free 20-minute consultation . Timestamps: 00:00 What Self-Care Really Is 00:23 Rethinking Self-Care: Beyond Bubble Baths 01:52 Understanding Mindfulness 03:27 Identifying the Root Causes 14:58 The Five Dimensions of Wellness 19:50 Practical Tips for Self-Care…

The Overwhelm Cure

1
23: Rewire Your Brain with Celebrations 20:30

7 weeks ago20:30

20:30

I've been thinking a lot about celebrations. It started with my oldest daughter's high school graduation this week. We had a blast celebrating with dinners and ceremonies, but it got me thinking about why we only focus on the big stuff. Why not celebrate the little victories, too? We often get so caught up in our daily tasks and to-do lists that we forget to acknowledge our achievements, big or small. We check things off and move on. Sometimes, we even raise the bar without taking a moment to mark our success in getting there. Skipping the small celebrations can even lead to overwhelm and burnout. We celebrate our kids and pets for all their little accomplishments, so why don't we do this for ourselves? When we celebrate, our brains release dopamine, that awesome feel-good neurotransmitter that boosts our mood and motivation. Even a little 10-second acknowledgment with a deep breath and a smile can make a difference. We need to rewire our brains to focus on the positive outcomes, not just the stress. And honestly, sometimes we resist celebrating because it feels like extra effort, right? Like planning something or even just taking the time to pat ourselves on the back might feel like more work than we have time for, but it's SO worth it! So, I'm challenging myself (and you, too!) to celebrate more, especially the seemingly small things. Celebrate waking up on time, making a great dinner, or even simply setting a boundary. Let's bring more "sparkles" or "glimmers" into our lives by celebrating more everyday moments. 5 Key Takeaways: All celebrations — even the small ones release dopamine and boost our moods, making us feel good! Acknowledging our achievements helps rewire our brains to focus on positive outcomes. Simple acts like journaling our wins, sharing accomplishments with people we love, or taking a moment for reflection can be powerful celebrations that add up over time. Shifting from focusing on what we haven't done to celebrating what we have done creates a more joy-filled life. Life gives us opportunities to learn and grow in the form of challenges, and sometimes, when we're feeling particularly challenged and we have a success, it can feel even sweeter. Small Practices to Try: Start a daily wins journal and write down at least 3 things you've accomplished each day. Share your small wins with a friend or family member to amplify the joy (which helps create more!) Treat yourself for small victories, even if it's just a relaxing bath or your favorite snack (for me, it's Hershey's Kisses) Create a small celebration ritual, like lighting a candle or playing a favorite song and dancing. Links: Connect with me on Facebook or LinkedIn Explore therapy at KimberlyKnull.com…

The Overwhelm Cure

1
22: Is Your Brain Your Friend? Taming Your Negative Self-Talk 22:47

8 weeks ago22:47

22:47

Years ago, when my therapist first pointed this out to me, it completely changed how I understood myself. Here's what she said … "You talk to yourself all day long, pay attention to what you're saying." I have to admit that at first, I was skeptical. I was like, "I don't talk to myself all day!" But I tried it and simply noticed, and wow, was I wrong. Once I started paying attention to my inner talk, what I heard wasn't pretty. I was saying things to myself that I'd NEVER say to another person. It was harsh, critical, and honestly, kind of mean. It was shocking but also super helpful. It helped me understand why I felt and acted in certain ways, like constantly trying to prove myself. Before that, I didn't even realize this internal dialogue was happening. We often start believing those negative thoughts, and that's when we get into trouble. Our brains have a negativity bias that's designed to keep us safe. Back in the day, being kicked out of your group meant certain death. Now, our brains still act like rejection or disapproval means the end of the world. It's not true, but our brains haven't quite caught up. So, our brains are constantly scanning for things that could hurt us, emotionally or physically. This makes us more likely to focus on our mistakes, flaws, and what we fear, and can easily spin out to negativity or depression. In this episode, you'll hear some practical tips on how to challenge your negative self-talk. Here's what you'll discover today: Everyone has an internal dialogue, and it's not always nice. Pay attention to what yours is saying. Negative self-talk can greatly affect our mood and behaviour. Our brains have a negativity bias to keep us safe, but it can often backfire. You can challenge negative thoughts and replace them with helpful ones. Self-compassion is key to managing and overcoming negative self-talk. Recommended Actions: For one hour, write down your thoughts and take notice. Set an intention each day for how you want to feel. Create a list of helpful thoughts to counteract the negative ones. Practice replacing negative thoughts with positive ones throughout the day. Be kind and compassionate with yourself when you make a mistake. Links: Get in touch to book a free 20-minute consultation at https://www.kimberlyknull.com/contact…

The Overwhelm Cure

1
21: Navigating Life Transitions: How to Cope with Overwhelm 27:59

9 weeks ago27:59

27:59

Change can kind of slap you in the face sometimes. Today, we're diving deep into something we all experience but often underestimate — life transitions and the overwhelm they can bring. You know those moments when one chapter closes, and another is only beginning? I've been feeling it strongly lately with graduations, end-of-year events, and even saying goodbye to a pet. It got me thinking about how these endings are so much more than events, but they're actually complex emotional experiences that challenge our routines, identities, and sense of self. Today's episode will help you understand why endings can be so tough on everyone. And it's not just about the life event itself but the loss of identity, the fear of the unknown, and that bittersweet nostalgia for the past. Whatever common life transition you're navigating right now — a child heading off to kindergarten or graduating high school and even career changes like retirement, you'll see how each of these stages can bring its own set of challenges and emotions. It's totally natural to feel overwhelmed by the emotions life changes can bring. Key Takeaways: Endings are complex and evoke a mix of emotions, not only sadness or relief — so it's important to feel your feelings fully. We often tie our identity to our life roles, so transitions force us to shift how we perceive ourselves. Fear of the unknown and nostalgia for the past can intensify our feelings of overwhelm during times of change. Life is a series of stages, each with unique highs and lows to navigate. Life transitions are opportunities for us to grow, cultivate resilience, and redefine who we are. Practices to Try: Acknowledge your feelings — give yourself permission to feel everything. It can be helpful to talk about your emotions with someone you trust. Seek support — lean on friends, family, or therapy (or all three) — you don't have to go through this alone. Reflect on growth — take time to recognize what you've learned and how you've grown during these transitions. Embrace new things — approach new beginnings with curiosity and an open mind — it's a chance for joy and adventure. Establish new routines — create structure in your new phase of life to combat aimlessness and feel more grounded. Get in touch: Visit KimberlyKnull.com and explore if therapy is right for you. You don't have to navigate these transitions alone. Timestamps: 00:00 Introduction: Facing Life's Changes 00:27 Personal Experiences with Endings 02:05 The Emotional Impact of Transitions 02:34 Identity and Role Changes 04:33 Coping with Overwhelm 09:21 Common Life Transitions 10:26 Parenting and Letting Go 11:53 Going from Graduation to Adulthood 13:35 Career Changes and Retirement 21:07 Coping Strategies for Transitions 26:19 Conclusion: Embracing Change…

The Overwhelm Cure

1
20: Imposter Syndrome Explained: Why It Happens & How to Beat It 25:15

10 weeks ago25:15

25:15

When you're doing something new, have you ever felt like "everyone else knows more than me" or "I'm not really qualified for this?" This is imposter syndrome, and it's something that we all deal with at some point or another. It can be challenging, but I'm here to tell you that you're not alone, and we can work through it. In today's episode of The Overwhelm Cure, we're diving deep into imposter syndrome. I've been thinking a lot about this lately, and I really wanted to share some insights and strategies that have helped me tackle those feelings of not being good enough. Impostor syndrome is when you feel like you're not good enough, even though you've done well and achieved many things. You often doubt yourself, worry that others will find out you're not really capable, and think your success is just due to luck or outside help. You might still feel like a fraud despite a strong history of doing well. It's not a mental health disorder but a protective brain process that tries to get us to avoid things that might require a lot of energy and time. What you may choose to decide is that the effort is worth the future reward. 5 Key Takeaways: Imposter syndrome is common. Over 90% of people experience it. It's not a flaw — it's a protective mechanism our brain uses to try to save energy. It's not a mental health disorder. It's merely a feeling, a thought pattern. Recognizing that helps us separate our feelings from reality. We get to decide if we want to override it, which is empowering. Our brains tend to focus on weaknesses. Our brains have an innate negativity bias so we need to consciously remind ourselves of our strengths, accomplishments, and evidence of our capability. You don't need to be perfect — you only need to do your best. I share a story in this episode about Lorianne Menzer, the Olympic gold medalist who demonstrated what to do when things didn't go her way. Being kind and compassionate to yourself makes a world of difference. We're all learning and growing and being mean to ourselves is the worst strategy. 5 Practices to Try: Recognize the feeling of imposter syndrome. When you start feeling like an imposter, take a moment to acknowledge it and get curious about it. Challenge negative thoughts. Write down any fearful or negative thoughts and then find evidence that supports your past accomplishments. List your skills and strengths. Recite a mantra. I love Brene Brown's "courage over comfort." Say it to yourself when you're feeling anxious or uncertain about trying something new. Get support. Talk to someone you trust. Imagine people who believe in you are there cheering you on. Try tactical/box breathing. When you feel overwhelmed, breathe in for four counts, hold for four, breathe out for four, and hold for four. Repeat three to five times. Links: KimberlyKnull.com Timestamps: 00:00 Introduction to Imposter Syndrome 00:41 Personal Experience with Imposter Syndrome 02:31 Understanding Imposter Syndrome 11:09 Strategies to Overcome Imposter Syndrome 18:22 The Power of Mental Toughness 21:24 Embracing Self-Compassion 24:33 Conclusion and Final Thoughts…

The Overwhelm Cure

1
19: Is It Time for Therapy? Understanding When to Reach Out for Help 20:59

11 weeks ago20:59

20:59

Admitting I couldn't handle everything on my own felt like a huge step. Maybe you can relate? Today on The Overwhelm Cure, we're diving into something super important, and honestly, something I think we all wrestle with at some point: knowing when to seek professional support. I've had a lot of conversations lately, both with clients and in my own life, about feeling overwhelmed and unsure of where to turn. It got me thinking about how hard it can be to admit we need help and what that journey actually looks like. So, I thought it would be really helpful to break down some of those barriers we put up and talk about the incredible value of reaching out to a psychologist when things get tough for you. Action Steps: Recognize where you seem to be struggling on repeat Know that we're not meant to be perfect at everything You are the only one who knows when it's time to reach out for more support 5 Key Takeaways: It takes bravery to seek help, and acknowledging you need support is a sign of strength, not weakness. Many of us have the same fears and hesitations about therapy (they're very normal). You're not alone in how you feel. Therapy isn't about being "fixed" — it's about understanding your patterns and making choices that serve you better. You're the expert on YOUR experience, and if something is bothering YOU, it's worth exploring with a professional. Investing in your mental and emotional well-being is investing in your overall happiness and quality of life. 🔗 Resources The Gifts of Imperfection by Brené Brown If you're feeling stuck or overwhelmed, I encourage you to reach out — you can learn more about working with a trained psychologist — KimberlyKnull.com. Learn more about the upcoming Overwhelm Cure Program. Timestamps: 00:00 Introduction: The Importance of Seeking Help 00:25 Acknowledging the Courage to Seek Help 01:27 Recognizing the Signs You Need Support 02:56 Barriers to Seeking Therapy 04:53 The Role of Community and Connection 07:02 How Therapy and Group Programs Work 12:09 Realizations from Therapy 13:59 The Value of Professional Guidance 20:26 Conclusion: Taking the Next Step…

The Overwhelm Cure

1
18: How To Stop Reacting and Start Responding 18:43

12 weeks ago18:43

18:43

How easily are you triggered? I know for me, there have been moments where I've just felt completely overwhelmed, like I'm about to explode at the slightest thing. When I was deep in burnout, I remember when even my kids asking simple questions would send me over the edge. I HAD to figure out what was happening and how to cope. So, in this episode, you'll hear about what I've learned about identifying and managing those emotional triggers so you can respond intentionally. Key Takeaways Why recognising your triggers can help you react more mindfully Asking yourself at the end of the day how you reacted to the events of the day will give you important insights. Getting faster at noticing physical signs of stress can actually help ease your stress and overwhelm I hope this episode helps you take a step back, pause, and respond with intention instead of merely reacting. It's not always easy, but it's so worth it for the integrity and peace you'll feel. Links KimberlyKnull.com…

The Overwhelm Cure

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17. How to Break Free from Mom Guilt 21:24

13 weeks ago21:24

21:24

In this episode, we delve into the pervasive feeling of mom guilt and explore practical strategies to stop feeling like we're constantly failing (no matter how hard we work!). We'll get to the root thoughts and habits that could be feeding the guilty feelings to help shift your mindset toward more peace, joy, and calm. This is important in helping us design a life with sustainable standards and becoming better role models for our kids. If you're struggling with mom guilt, get in touch for solutions that work — KimberlyKnull.com. Timestamps: 00:00 Managing Mom Guilt—An Introduction 00:46 The Daily Grind and Guilt 02:02 Unrealistic Expectations and Self-Pressure 02:30 A Day in the Life of an Overwhelmed Mom 04:10 The Pressure to Be Perfect 05:43 Challenging Unconscious Thoughts 06:30 Evaluating Time and Energy Spent 07:27 The Difficulty of Saying No 09:23 Reevaluating Beliefs and Setting Boundaries 21:07 Conclusion and Final Thoughts…

The Overwhelm Cure

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16. Prioritizing What Matters and Putting Yourself First 20:13

14 weeks ago20:13

20:13

Today, we're diving deep into something I've been chatting about with pretty much every single one of my clients lately — prioritizing ourselves and ditching the overcommittment. Is this a theme for your life lately? So, let's get real. How often do you want to say "no" but end up saying "yes" to everyone? Only to leave yourself feeling totally drained at the end of the day and wondering when you'll get to look after yourself. Yeah, I've been there—more times than I'd like to admit. I used to think that being busy meant being productive, but honestly, it just meant burning out. And trust me, burnout is no fun. In this episode of The Overwhelm Cure, I'm sharing ... How I finally learned to flip the script and start making decisions based on MY priorities How and why to figure out what truly matters to you Why identifying your top 3-5 priorities makes decision-making easier How to handle the challenge of saying no and letting go of the things that don't fit into your priorities Why it's not always easy, especially when we're wired to please others, but looking after your well-being is always worth it. You'll also hear some real-life examples, like how I used to handle a packed morning before a flight (spoiler alert: it wasn't pretty) and how I've shifted to put myself first. Listen, setting boundaries, even when it feels uncomfortable, is actually an act of self-care. Because, at the end of the day, you deserve to be on your priority list. When we put ourselves first, everything just seems to fall into place. Website: KimberlyKnull.com…

The Overwhelm Cure

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15. How To Create Healthy Daily Routines To Reduce Stress and Overwhelm 31:09

15 weeks ago31:09

31:09

🔁 "We are what we repeatedly do." - Aristotle . What do your daily habits look like? Those things that we do without even thinking about … Brushing our teeth Grabbing our phone Working out Did you know that mindfully choosing our habits can reduce stress and overwhelm? The key is choosing a handful of routines supporting physical and mental health. Changing everything all at once can contribute to overwhelm. But if we replace a not-so-good habit with a better one and then, bit by bit, add a new habit, change can feel effortless. Establishing routines helps us develop new habits that boost our health and wellness, reducing the mental drama and the resistance that often come with change. 🧠❤️ Routines create predictability, which our brains LOVE. But when there are no routines, or they're inconsistent, we can choose based on what feels good in the moment rather than what's best: five minutes, five hours, or even five days from now. If you've ever tried following a new meal plan, you know what I'm talking about. Motivation is great for getting us started, but we can run out of steam after just a few days. ▶️ Consistency is essential to achieving lasting change and guarantees our success in the long run. We often become set in our ways and feel obligated to repeat the same actions daily. Here's some good news → Just as we learned our current routines, we can also unlearn and relearn them. Here's a lesson my clients appreciate most 👉 Don't start what you don't want to stop. If you're starting a new healthy habit, it demands extra effort and planning. And it may take longer than you think it will. BUT… know that your persistence will help it stick. Eventually, it will become something you do with little effort, like brushing your teeth before bed. In this episode of The Overwhelm Cure podcast, you're getting a hefty dose of routine inspiration to help you create healthier habits both morning and night. They're super practical too — I think you'll love them! If you've been trying to change some routines and the mind drama doesn't seem to subside, get in touch. Website - kimberlyknull.com Timestamps: 00:00 Reducing Overwhelm with Habits 00:51 The Power of Small, Consistent Actions 02:48 Building Practical Routines 05:18 Overcoming Resistance and Cognitive Distortions 06:37 The Importance of Consistency 08:51 Evaluating and Adjusting Your Routines 12:55 Replacing Unhelpful Habits 16:00 Designing Your Morning Routine 20:06 Designing Your Evening Routine 28:39 Maintaining New Habits and Avoiding Backsliding…

The Overwhelm Cure

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14. The Art of Saying No: Reclaiming Your Time with These 9 Scripts 30:29

16 weeks ago30:29

30:29

How skilled are you at saying "no?" If you have people-pleasing tendencies, you might find it especially challenging to say yes to everything and everyone. This week, on The Overwhelm Cure, I'm exploring the reasons behind our hesitation to say no and what can happen when we're more focused on making others happy than looking after our priorities. Over the past two years, I've had some experiences with this, including turning down two lucrative CEO roles. In the end, I chose passion. Here's what you'll learn in this week's episode: The often-overlooked cost of overcommitting and stretching ourselves too thin My personal experience of declining two well-paying CEO positions How to view every "no" as a way of saying "yes" to your values — and really, yourself 9 scripts you can use today to practice saying "no" with grace Why just because you can do something doesn't mean you should I hope these scripts help you start saying yes to what matters most to you. To learn more and get support with saying "no" and strengthening your boundaries, get in touch at KimberlyKnull.com. Timestamps 00:00 Introduction: Reclaiming Your Time 00:46 The Cost of Overcommitting 01:23 Personal Experiences with Saying No 03:41 Designing a Life Aligned with Your Priorities 06:16 Choosing Passion over Money and Titles 11:05 The Cost of Overcommitting 14:33 Learning to Say "No" with Grace 23:29 Building Keystone Habits 28:51 Conclusion: Embracing Authenticity and Prioritize Yourself…

The Overwhelm Cure

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13: Overcoming Overwhelm: The Art of Delegation and Asking for Help 19:21

17 weeks ago19:21

19:21

Today, I'm talking about something that so many of us struggle with, especially women: the art of delegating and asking for help without feeling guilty. I had an experience the other day that really brought this lesson home for me. I think it might always be an area where I need to focus. Women are often socialized to believe that we need to do it all and be everything to everyone. Asking for help? That would be a sign of weakness. These ideas are only spinning us towards burnout — fast. Instead, I've learned that asking for help is a sign of strength, a way to strengthen relationships, and, ultimately, a simple way to take better care of ourselves. When we take better care of ourselves, we can show up for others. Here's what you'll learn in this episode: How societal expectations and childhood conditioning can lead to guilt when asking for help: Our worth is NOT tied to what we can do for others. Why change, even positive change, can make others uncomfortable and how to navigate that: You'll hear my insights on why people might respond negatively when we start setting boundaries and asking for help and how to stick to them even when others don't like it. Practical strategies to help you delegate without micromanaging: You'll get some actionable tips on clearly communicating your needs, trusting others to do their best, and letting go of perfectionism. The importance of reframing support as strength, not weakness: Asking for help isn't a failure. It's a way to build healthier relationships and look after ourselves. How to overcome the guilt that often comes with putting our needs first: You'll hear some simple mindset shifts and thought exercises that have helped me ask for support without feeling bad, because I know that I'm not being selfish. I hope this episode gives you the boost you need to start delegating, asking for help, and prioritizing your well-being without guilt. It takes practice — and it's so worth it. If you struggle with delegation at home or work, get in touch. Timestamps: 00:00 Introduction: Overcoming Overwhelm by Prioritization 00:32 The Societial Conditioning of Saying No 02:10 How Change Challenges Others 03:33 The Unsustainable Pursuit of Perfection 04:31 The Importance of Delegation 05:20 A Personal Example: Birthday Dinner Dilemma 10:29 Practical Tips for Effective Delegation 15:36 Overcoming Guilt and Embracing Support 18:59 Conclusion: A Manageable and Fulfilling Life…

The Overwhelm Cure

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12. Are You on the List? Tips for a Fulfilling Work-Life Balance 36:55

18 weeks ago36:55

36:55

When You've Tried Everything and There's Still No Work-Life Balance We juggle dozens of responsibilities every day — sometimes even more. And maybe you're feeling like you're dropping many of those balls lately. I mean, how many truly great jugglers do you know? So, how do we manage our work, health, families, social lives, and even our hobbies (remember those?) when our plates are overfilled? Maybe you're wondering if it's even possible to find work-life balance and do all these things in a way that truly works. You might think that being more efficient, making better lists, or simply putting in more effort will do the trick. We've tried different approaches, and nothing seems to work. It's exhausting and overwhelming. So, what actually DOES work? For many years (and for most of my life until recently), I focused on whatever need was the loudest. If there was no food in the house, I'd go grocery shopping. If one of my kids was yelling louder than the others, that child would get my attention. If I pulled a shoulder muscle, it demanded my focus. Essentially, whatever was the loudest or most painful took precedence. We know we can't go on for long like this. It's a recipe for burnout. If you find that your priorities keep slipping off your to-do list, you'll appreciate what you'll learn this week: How to identify what's truly important so you can make decisions based on your core values rather than constantly reacting to the demands of others. Learning to say "no" to things that don't align with your priorities, even if that feels uncomfortable or you fear judgement. Understanding why we tend to overestimate our capacity and end up overcommitting—and how to fix it. The crucial element most productivity books overlook and what you can do instead. A specific, practical process to help you prioritize your tasks for the week. Links: Todoist Stay connected with me on Facebook and LinkedIn Sign up for my weekly newsletter and be the first to know about new programs and classes at KimberlyKnull.com Timestamps: 00:00 Introduction: The Juggling Act 00:54 The Inefficiency of Urgency 03:11 Creating a Plan: Prioritizing What Matters 09:47 The Power of Saying No 22:26 Setting Boundaries and Work Hours 32:14 The Importance of Delegation 36:12 Next Steps & Creating Your Version of Balance…

The Overwhelm Cure

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11: Unlocking Grounded Confidence: The Path to Authenticity and Inner Peace. 21:34

19 weeks ago21:34

21:34

Do you ever feel like you missed the memo on confidence? Maybe it felt like everyone around you had the confidence to compete, speak up, and take on new adventures, while you were left with a racing heart and sweaty palms. You're not the only one. In this episode of The Overwhelm Cure podcast, I'm diving deep into understanding how a lack of confidence can lead to overwhelm. We'll also explore how we can create true confidence — grounded confidence. Here's what I cover this week: How overwhelm often stems from our perception of being unable to handle everything on our plates. What to do when you feel driven to say yes, even when you really mean no. Understanding the 'shoulds' and the unnecessary pressures we place on ourselves. Five of my favorite mantras that have helped me develop grounded confidence. Examples of situations where grounded confidence has made a difference in my life. If you need support with cultivating grounded confidence, explore how I can help at KimberlyKnull.com. Timestamps: 00:00 Introduction to Overwhelm 00:18 The Illusion of No Choice 01:06 Understanding Our Brain's Role 01:34 The Burden of 'Shoulds' 02:13 The Cost of Overworking 03:54 Grounded Confidence and Authenticity 04:40 Personal Story: Piano Competitions 07:03 The Journey to Self-Worth 08:35 Mantras for Self-Confidence 16:35 Embracing All Parts of Yourself 18:15 Courageous Leadership & the Dare to Lead Training…

The Overwhelm Cure

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10. The Sneaky Ways That Shame Can Lead To Overwhelm 34:59

20 weeks ago34:59

34:59

Here's what Brené Brown has to say about shame: "I define shame as the intensely painful feeling or experience of believing that we are flawed and therefore unworthy of love and belonging — something we've experienced, done, or failed to do makes us unworthy of connection. I don't believe shame is helpful or productive. In fact, I think shame is much more likely to be the source of destructive, hurtful behavior than the solution or cure. I think the fear of disconnection can make us dangerous." There will always be critics — but sometimes, our own critical voice can be the loudest. Here's the thing. It's important to question the first thoughts your brain offers. Your brain's job is to keep you safe, but it's often not very helpful in moments where our shame response is triggered. Instead, it's more productive to work with our thoughts and get clear about any stories we're making up. Experiences that spark shame can often reinforce imposter syndrome beliefs, perfectionism, and people-pleasing. Imposter syndrome is when you think that you're not talented, smart, or educated enough to belong or be successful. Perfectionism is the idea that if we work, look, and act flawlessly, we can avoid shame, blame, and criticism. People pleasing is how we attempt to keep ourselves safe by acting in ways that we think will make others approve of us. All of these ideas lead to feeling overwhelmed because we're trying to solve the wrong problem with unhelpful solutions. We'll never get the outcome we want this way. Today, on The Overwhelm Cure Podcast, I'm exploring the connections between shame and overwhelm. Here's what you'll hear about in this episode: Shame's role in causing overwhelming feelings and how it can lead to unproductive behaviors like overworking and people-pleasing A personal story where I experienced shame during a community planning meeting How concepts such as imposter syndrome, perfectionism, and people-pleasing can all lead to overwhelm The importance of pinpointing the real issues rather than the ones our negatively biased brain wants to perceive A practical tool to use in the moment when shame comes up to help move you through your emotions to help you get to self-compassion. If you're struggling with shame and overwhelm, get in touch at KimberlyKnull.com. You're also invited to join me at the next Dare to Lead Training happening on March 20. The early bird enrollment rate is still available. Timestamps: 00:00 Introduction to Shame and Overwhelm 01:01 A Personal Story of Shame 05:11 Understanding Imposter Syndrome, Perfectionism, and People Pleasing 07:34 Dealing with Shame and Rewriting Your Story 19:08 The Role of Shame in Our Lives 31:45 The Impact of Toxic Workplaces 34:29 Dare to Lead Training Invitation…

The Overwhelm Cure

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9. Unlocking Happiness: How Gratitude Can Transform Your Life 26:34

21 weeks ago26:34

26:34

I've had more moments of stress and overwhelm than I know how to count. As a kid, I remember things like piano recitals that were highly nerve-wracking. Later, as an adult, working as a teacher was often overwhelming. Of course, parenting also had its moments at times. When I was in those moments of being overwhelmed, it seemed like nothing could help. After trying many things and looking at the research on stress, it became crystal clear that ONE thing can be immensely helpful in the face of chaos — and that's gratitude. The research shows that creating simple gratitude practices can help shift our focus from being overwhelmed to being thankful and joyful, ultimately improving our mental well-being and vitality. We're wired to notice overwhelm since our brains have a negativity bias. Our brain's primary goal is to keep us alive by looking for anything that could potentially cause us to get hurt. Our brains have kept us alive for thousands of years but it's not always practical in our modern world. When we're immersed in negative states, it's all we see, and we overlook evidence that goes against the contrary. When we balance our natural tendencies with intentional practices of gratitude, then our worldview becomes more balanced, which is vital for our mental health. The concept of gratitude is simple but not easy. In this episode of the Overwhelm Cure podcast, I dive deep into the transformative power of gratitude, especially when we're faced with chaos, stress, and overwhelm. Here's what you'll discover: How our brain's negativity bias can make us overlook the positives. The science behind gratitude and why it's essential for our well-being. A simple way to reframe stressful moments to find calm. Several practical tips to help you cultivate your own gratitude practice for less stress and better relationships. Dare to Lead Training is now enrolling and early bird pricing is open for another week. We start on March 20th, so register today — https://www.kimberlyknull.com/dare-to-lead Timestamps: 00:00 Introduction to Overwhelm Care Podcast 00:25 Understanding Negativity Bias 02:16 The Power of Gratitude 04:28 Personal Overwhelm Story 13:44 Practical Gratitude Practices 19:03 The Science Behind Gratitude 22:05 Conclusion and Challenge 23:31 Toxic Workplaces & The Great Resignation 25:19 Invitation to Dare to Lead Training…

The Overwhelm Cure

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8. Strong Boundaries: Your Defense Against Overwhelm 36:45

22 weeks ago36:45

36:45

Overwhelmed? Try mastering your boundaries. Boundaries are a hot topic that every psychologist talks to their clients about. I see it a lot in my practice. Many of my one-on-one clients tell me that they think they should have strong boundaries. But they're quite hard on themselves when they detect where they've let boundaries slide. The thing is, it's not their fault if they're not good at boundaries (the same goes for you, too 😉). Why are boundaries so hard? Boundaries can be challenging because we were raised and educated in a system that expects compliance. We were generally not allowed to voice our opinions to parents or teachers and were punished if we did. Of course, there's a time and place for parents and teachers to have expectations and for kids to accept influence. In past generations, however, that was the ONLY option, and children were seen as disrespectful if they disagreed. We now know that high expectations, holding children accountable, and consideration of their thoughts and feelings have the best outcomes. Unfortunately, many of us were left with the lasting impact of being silenced. We learned that other people's comfort was more important than our own and that there were consequences to making other people upset. Now, we know that our well-being is just as important as other people's and that we're not responsible for other people's feelings. The good news is that you already have boundaries in some areas. Now, we need to apply these boundaries to ALL areas of our lives. If you find yourself feeling overwhelmed, ask yourself if it's because of a lack of boundaries. This is a REALLY important topic, and we need to keep talking about boundaries. You'll hear some of the reasons why in this week's episode of The Overwhelm Cure. You'll also hear: Practical steps, including what to say to help set and stick to boundaries in various settings, such as with kids, at work, and with friends and family The common misconceptions many people have around boundaries Brené Brown's research on the correlation between boundaries and generosity Why identifying our feelings and taking action when boundaries are crossed is essential to upholding boundaries without guilt or conflict The trick to holding strong boundaries without guilt (the answer might surprise you). Sending you strength as you explore your boundaries this week. If you need support in this area, you're not alone. Get in touch at KimberlyKnull.com. Timestamps: 00:00 Introduction to Setting Boundaries 00:51 The Importance of Boundaries 01:26 Common Misconceptions About Boundaries 03:04 The Impact of Upbringing on Boundaries 13:09 Practical Steps to Setting Boundaries 17:19 Handling Reactions to Boundaries 25:38 The Link Between Compassion, Empathy, and Boundaries 27:49 Managing Our Thoughts and Emotions Concerning Boundaries 30:36 Setting Boundaries without Guilt 36:15 Conclusion and Final Thoughts…

The Overwhelm Cure

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7. Embracing Vulnerability: Unlocking Courage and Connection in Everyday Life 29:12

23 weeks ago29:12

29:12

Vulnerability is the Way to Authentic Connection What comes to mind when you think of vulnerability? Vulnerability is right up there with “shame” as a word that people don’t like and want to avoid. But here's the thing … Vulnerability is the key to unlocking the courage we need to do all the great things we want to do in life! 🫣 I feel tremendous vulnerability when I ask people for feedback. Maybe you do, too. Our biggest fear is often that others won’t like us for who we are, and asking for feedback opens the doors to criticism on purpose. When we practice sharing and receiving feedback in my Dare to Lead training workshops ( which is now enrolling !), I often have to walk through the process of giving feedback first because we're just as afraid to tell someone what they could improve on as we receive that information. According to Brené Brown, vulnerability is feeling uncertainty, risk, and emotional exposure. When we’re afraid to be vulnerable, we’re then also afraid to be brave. Being vulnerable isn't a weakness. Instead, it's the required road to deeper connections and personal growth. If you struggle with embracing vulnerability, this week's episode is for you. Here's what you'll learn in this week's episode: Some of my own stories — speaking to you every week often feels vulnerable. The real impact of vulnerability and its significance in all your relationships. How to navigate the fear of emotional exposure when asking for feedback or voicing your feelings. How having hard conversations supports your mental wellness and boosts trust in relationships. Practical strategies to help you identify what you're feeling and set boundaries in a loving way. How we can use vulnerability to do scary things with bravery. Self-compassion also comes in handy when we're learning to embrace vulnerability. You'll hear all about this too 🙂 Connect with me Get in touch on Facebook or LinkedIn and let me know how you're being vulnerable this week. Join me in an upcoming Dare To Lead Workshop or in the inaugural round of The Overwhelm Cure Program. Timestamps: 00:00 Introduction to Embracing Vulnerability 01:14 The Fear and Misconceptions of Vulnerability 02:39 The Pressure of Perfectionism 04:45 Reframing Vulnerability as Strength 05:45 Building Authentic Connections 09:00 The Role of Vulnerability in Leadership 12:45 Steps to Embrace Vulnerability 19:12 The Benefits of Embracing Vulnerability 21:44 Personal Journey and Encouragement 24:22 Conclusion and Call to Action…

The Overwhelm Cure

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6. Redefining Success: Breaking Free from the Myth of Having It All for a More Fulfilling Life 38:30

24 weeks ago38:30

38:30

Let’s have an important conversation about a myth that’s been running us ragged for decades — the idea that we, as women, can “have it all.” I believe that women can live the life they’ve always dreamed of, but it means making really discerning choices about how we spend our limited resources of time and energy. I know what it’s like. There was a time when I thought I needed to be Martha Stewart (pre-jail) in the home, mom of the year, the glue that keeps the family together, a boss in the boardroom, and the best friend, all while looking amazing and keeping a smile on my face. Spoiler alert: it didn’t work out well for me. In fact, it doesn’t seem to be working out very well for any of us. I talk to women every day who are working more hours than they were hired for and not finding satisfaction with their families, marriages, or themselves. It’s time to call out the unrealistic expectations and redefine success in a way that actually serves us. In this week’s episode, we explore the myth of 'having it all,' exposing society's unrealistic expectations, especially for women. Here's what you'll hear in this week's episode. This is an important one, ladies! How historical viewpoints on women's roles have evolved over time Looking closely at the challenges of balancing family, career, and societal expectations How to dismantle unrealistic standards and prioritize personal values over external validation The reframe to help you set better boundaries How to watch out for the sneaky comparison trap Learn more and sign up for the first Overwhelm Cure Program. Timestamps: 00:00 Introduction: The Myth of Having It All 00:30 Personal Experience: The Overwhelming Juggle 03:20 Societal Expectations and Gender Roles 06:06 The Shift Towards Equality 09:25 Unrealistic Expectations and Social Media 13:49 Redefining Success and Personal Alignment 22:01 Setting Boundaries and Self-Care 35:14 Practical Shifts and Redefining Productivity 37:19 Conclusion: You Are Enough…

The Overwhelm Cure

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5. The Psychology of Burnout: Symptoms, Science, and Solutions 41:22

25 weeks ago41:22

41:22

Let’s talk about something that so many of us know too well — burnout. If you’ve ever felt like you’re running on fumes, questioning your purpose, or just too exhausted to care, this week's podcast episode will answer all those questions. It’s probably no surprise that I’ve experienced burnout. In just a few years, I went from running a household with two babies to managing a household and building a school playground. Then, soon after, my mom passed away. I was juggling a household and running a successful business. I even received a Top 40 Under 40 award for it all — but recognition didn’t slow the burnout train. It took me 5 years to even look for support for burnout, and while it helped, it wasn’t enough. Four years later, after caring for my grandmother until her passing, I hit a breaking point. Eventually, I had no choice but to leave my job. 🚨 This is important —> Burnout isn’t just being tired — it’s a full-body, full-heart experience that changes the way we see ourselves and the world. Here’s the kicker — burnout isn't about overworking. It’s about working in a way that drains us. It doesn’t happen overnight — it’s a slow erosion. And it starts when we stay in a state of chronic stress for too long. If you're seeing any of these things going on in your life, you don't want to miss this week's episode. You'll hear about: The critical difference between burnout and mere fatigue The science and psychology of burnout, explore its causes, solutions, and how we can prevent and recover from it My personal experiences with burnout, including how chronic stress affected my life and led to significant challenges The three stages of burnout Practical strategies that helped me come out the other side of burnout I hope this episode gives you helpful insights on managing and preventing burnout effectively so you can live a more balanced and joy-filled life. Learn more, and beat overwhelm and burnout for good when you sign up for The Overwhelm Cure Workshop happening in March . Timestamps: 00:00 Introduction to Burnout 00:36 Personal Burnout Story 01:45 Understanding Burnout 02:32 Burnout in Youth 04:39 Recognizing Burnout Patterns 21:42 Stages of Burnout 27:47 Recovering from Burnout 33:33 Strategies to Combat Burnout 39:54 Final Thoughts and Workshop Invitation…

The Overwhelm Cure

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4. Overcoming People Pleasing for a Happier You 33:33

26 weeks ago33:33

33:33

Be honest. How many times in a month do you say "yes" when you really want to say "no." I get it. I'm a recovered people-pleaser. I used to say yes to all the things in an effort to be accepted. The school wants two dozen cookies tomorrow? Sure! I'll bring four dozen and make sure I make the fancy ones. Friend needs a ride to the airport even though I have a packed schedule? Of course, I can squeeze that in. Hopefully, there's no traffic. My colleague has tickets to a hockey game and wants me to finish her report? Sure! No problem! It's so easy to tend to agree to these requests when we really don't have time, but it's important to consciously think about whose opinion matters to us. People-pleasing often stems from a desire for acceptance and approval. Can you name five people whose opinions you really care about? Is your name on the list? In this week's episode of The Overwhelm Cure Podcast, we’re talking about people-pleasing and why we often say “yes” when we really want to say “no.” Here's what you'll hear about: How to recognize when you're slipping into people-pleasing behaviours True connections with others are built on authenticity, rather than the act of serving everyone’s needs — people-pleasing is actually inauthentic Taking the time to discover whose opinions matter to you The importance of setting boundaries to avoid resentment from creeping in and spreading ourselves too thin A practical homework assignment for you to try this week to see where you might be falling into the people-pleasing trap People-pleasing has to go. I invite you to acknowledge your needs, respect your time, and embrace the idea that it’s okay to put yourself first. Saying “no” when it matters boosts your well-being and leads to more fulfilling connections with those who truly value you for who you are. And make sure you listen to the end, where I share a practical homework assignment. And get in touch at KimberlyKnull.com — I want to hear how it goes! Timestamps: 00:00 Introduction to People Pleasing 00:46 The People Pleaser Test 01:56 The Consequences of People Pleasing 03:39 Learning to Say No 09:20 Understanding Conditional Love 15:39 Prioritizing Self-Care 28:26 Homework: Practicing Saying No 32:06 Conclusion and Invitation Happening Next Week: The Overwhelm Cure Webinar: Join me and discover my top tips to help you overcome stress and take back your peace of mind. It's happening on Wednesday, February 5 at 12 pm MST >> SIGN UP FREE .…

The Overwhelm Cure

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3. Breaking Free from Perfectionism and Embracing Healthy Striving for a More Fulfilling Life 16:58

27 weeks ago16:58

16:58

Are you (or were you) the mom who volunteers for all the class parties, offers to organize every family event, and plans your own gatherings down to the T? I get it. I used to be that mom until I started becoming more gentle with myself. In this episode, I break down the harmful effects of perfectionism. Now, there's a difference between perfectionism and healthy striving. And as the name suggests, it is much healthier. In today's episode of The Overwhelm Cure, you'll hear about how society sets unrealistic standards, only fueling our perfectionism. This leads us to be hard on ourselves and even impacts relationships. Here’s what you’ll find in this episode: The overwhelming impact of perfectionism on our lives and relationships The pitfalls of striving for unattainable standards, leading to self-neglect and judgement towards others The antidote to perfectionism and how to start using it today Practical advice to help you start challenging your perfectionist thoughts, celebrate small successes, and embrace the joy of imperfection. Have you signed up for my free Overwhelm Cure webinar yet? Save your spot! Explore all my workshops and learn how to work with me privately at KimberlyKnull.com. Timestamps: 00:00 Introduction: Relating to Perfectionism 01:59 The Cost of Perfectionism 03:17 Healthy Striving vs. Perfectionism 05:08 Compassion and Self-Care 06:44 Overcoming Perfectionism 10:04 Learning from Mistakes 11:31 Talking Back to Perfectionism 14:00 Embracing Imperfection 14:56 Conclusion: Self-Worth and Compassion…

The Overwhelm Cure

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2. Overcoming Overwhelm: Practical Strategies for Handling Stress 22:13

28 weeks ago22:13

22:13

In this episode of The Overwhelm Cure, I'm diving deep into understanding what overwhelm truly is, the signs and symptoms, and how we can manage it when we recognize it. Drawing on insights from Brené Brown's 'Atlas of the Heart,' I explain the distinction between stress and overwhelm (there's a difference!) I highlight the value of pausing before responding, having generous assumptions about others, and practicing self-awareness to break the cycle of chronic stress. In this week's episode of The Overwhelm Cure, you'll hear about... How stress can tip us into being overwhelmed How a simple mindset change can help us stay calm and take control over our stress Practical tips on pausing, reflecting before responding, and maintaining integrity in stressful situations Managing your stress and ultimately improving your overall well-being Plus, a personal story of my own overwhelm when I lost my wallet in Australia Connect with me and sign up for my upcoming free webinar — learn more and sign up. Links from today’s episode: Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience Timestamps: 00:00 Introduction to Overwhelm 00:16 Personal Story: Feeling Overwhelmed 02:27 Understanding Stress vs. Overwhelm 05:17 Managing Overwhelm: Practical Tips 09:49 The Power of Taking a Pause 10:46 A Stressful Travel Story 19:20 Final Thoughts and Encouragement…

The Overwhelm Cure

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1. Welcome to The Overwhelm Cure: Transforming Stress into Peace and Balance 10:59

29 weeks ago10:59

10:59

Transforming Stress into Peace and Balance I'm thrilled to welcome you to the first episode of The Overwhelm Cure. Over my 20 years as a therapist, I've seen an alarming rise in stress and burnout, especially in the past five years. Personally, I resigned from my job in 2019 due to burnout after discovering that traditional solutions weren't enough. As a result, I developed The Overwhelm Cure program using my journey, successful client stories, and research-backed methods to combat this mounting crisis. In this inaugural episode, we discuss why our current lives aren't making us happy and the three essential steps to creating significant change: Dreaming big Making great decisions Managing our emotions. Join me to start building your roadmap to lasting peace and balance. You're invited to our upcoming Overwhelm Care events! The Overwhelm Cure webinar: Date: Thursday, February 6th, 12:00 to 1:00 p.m. MST Register here . Timestamps: 00:00 Welcome to The Overwhelm Cure 00:10 The Rise of Stress and Burnout 00:42 My Personal Struggle with Burnout 01:54 Introducing The Overwhelm Cure Program 02:15 Common Struggles We All Face 04:32 The Simple Solution to Overwhelm 05:15 Dream Big and Create a New Vision 05:30 Making Great Decisions 06:02 Managing Our Emotions 08:29 The Overwhelm Cure Live Webinar 09:36 Join the Overwhelm Care Workshop 10:37 Conclusion and Invitation…

The Overwhelm Cure

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78. Achieve Your Goals: Tapping into the Power of the Scientific Method for Personal Growth 36:32

30 weeks ago36:32

36:32

As we wind down 2024, a lot of us are beginning to set new goals for 2025. Are you being intentional about the goals you set or simply choosing a health and fitness one, like "lose 50 pounds" only because it sounds good? In this week's episode — the final episode of the year, I share my journey from feeling out of control in my goal-setting to realizing how much power I truly have over my life. I'll walk you through a process and a series of questions to help you reflect on the past year using the scientific method. You probably learned this in school — and today, we're bringing it back to help us live more intentional lives. You'll also discover: Specific, practical questions you can ask yourself to help you reflect on 2024 and choose what you'll take with you into 2025. How to create hypotheses, design experiments, and evaluate results to identify what's working and what needs to change. My story of embracing vulnerability, patience, and persistence to make gradual, meaningful improvements in my life. How to set realistic goals that you'll be more likely to reach while being open to tweaking as you go. The concept of measured discomfort and how it can support your success. Join me today for some practical guidance on making sustainable changes and setting yourself up for wins in the new year! And if you have questions or need support in setting up your goals for 2025, get in touch — hello@kimberlyknull.com. Timestamps: 00:00 Introduction and A Personal Realization about Goal Setting 00:23 Applying the Scientific Method to Life 03:05 Embracing Vulnerability and Self-Acceptance 04:47 Reflecting on the Past Year 10:33 Creating Hypotheses for Personal Growth 18:25 Designing and Testing Experiments 24:38 Analyzing Results and Adjusting Goals 30:53 Setting Intentions for the Year Ahead 34:42 Conclusion and Upcoming Podcast Changes…

The Overwhelm Cure

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77. Unlock Joy and Resilience: The Power of Celebrating Everyday Wins 24:58

31 weeks ago24:58

24:58

How often do you celebrate? I don't mean only significant life events — what about everyday things? There's tremendous power in celebrating. It strengthens our connections to others and helps build resilience. In this episode, you'll discover the essential role that celebrations play in our lives. Celebrations are not merely fun activities but are necessary for fostering connections, enhancing resilience, and boosting joy. There are many celebrations — big and small that have left lasting impressions and strengthened bonds with my family. Here's what else you'll learn this week: The psychological benefits of acknowledging achievements, both big and small Why it's important to honour our process and progress How vulnerability is tied to celebrations The impact our cultural narratives have on what and how we celebrate Practical ways to incorporate more joyful recognition into our daily lives I also want to take a second to appreciate and recognize you. You're tuning into this podcast and taking the time to learn and grow. Timestamps: 00:00 Introduction to Celebrations 00:25 Personal Stories of Celebration 01:45 The Psychological Benefits of Celebrations 03:52 Overcoming Barriers to Celebrating 07:47 The Role of Dopamine in Celebrations 13:27 Authentic and Simple Celebrations 16:32 Celebrating Process Over Outcome 20:51 Shared Celebrations and Gratitude 22:33 Encouragement to Celebrate Daily 23:47 Conclusion and Final Thoughts Do you find celebrations extra challenging? Therapy can help. Get in touch at KimberlyKnull.com.…

The Overwhelm Cure

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76. Mastering Life's Curveballs: How to Thrive in Unpredictable Times 23:33

32 weeks ago23:33

23:33

Ever heard the expression, when we make plans, God laughs? Well, that sums up my week. In this week's episode, you'll hear all about how to navigate life's unexpected interruptions, especially during busy times (which really, is just about all of the time). Drawing from my personal experience with a sprained ankle and a boring story to go along with it, I explore the common tendency we have to push through difficulties. But it turns out that it has consequences. In this week's episode, you'll discover: When challenges happen, the importance of accepting reality, making a plan, and asking for help. Why it's necessary to balance our needs with others. How to resist the societal pressures we might experience to overextend ourselves and burn out. My tips on managing denial, setting guiding principles for crises, and embracing discomfort for our long-term well-being. Timestamps: 00:00 Introduction: When Life Throws Curveballs 01:22 Common Reactions to Unexpected Events 03:57 Accepting Reality and Seeking Help 05:35 Creating a Balanced Plan 06:05 Overfunctioning vs. Underfunctioning 07:45 The Importance of Self-Care 15:19 Personal Story: Sprained Ankle Lesson 21:54 Final Thoughts and Encouragement If you need any help navigating some tough situations going on in your life. Please reach out to me at KimberlyKnull.com.…

The Overwhelm Cure

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75. From Chaos to Control: The Benefits of Efficiently Managing the Unexpected 25:44

33 weeks ago25:44

25:44

Mastering Stress Management: Tips and Some of my Real-Life Stories This week's episode is all about handling stressful situations. If you pay attention, stress pops up in our lives almost every hour. But how do we manage it? You'll hear why it's crucial to recognize stress first and then consistently plan your reaction each time. I even had this whole podcast episode ready for you, but then my computer crashed. Stressful, right? We've all had those moments. If you have a tendency to freak out in the moment, you'll appreciate the lessons in this week's episode. You'll hear about: My recent family trip to Vancouver and how it put my stress management strategies to the test — from delayed flights to tech failures, it was a whirlwind! How some intentional planning and setting priorities helped me keep calm and enjoy the time. The importance of setting intentions for your daily life and the bigger events too Prioritizing what's really important during overwhelming moments Letting go of what you can't control to stay calm and focused Listen in and hear my practical tips for dealing with chaos and letting go of control. And if you need support, get in touch with me at KimberlyKnull.com Timestamps: 00:00 Introduction to Handling Stressful Situations 00:35 Personal Story: Computer Crash and Stress 02:09 The Importance of Backing Up Data 03:46 A Family Trip to Vancouver 05:00 Dealing with Unexpected Challenges 06:15 Family Trip to Vancouver: Setting Intentions 07:00 Setting Intentions and Prioritizing 08:07 A Delayed Flight and Managing Emotions 11:30 Handling Unexpected Travel Delays 17:45 Prioritizing and Managing The Mind During Stress 21:55 Letting Go of Control and Enjoying the Moment 23:00 Managing Your Thoughts 24:30 Conclusion and Final Thoughts…

The Overwhelm Cure

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74. Transforming FOMO into JOMO: Embrace the Joy of Missing Out 21:50

34 weeks ago21:50

21:50

It's the holidays, and we might be witnessing many of our friends and family doing things that we wish we were doing. Today, I'm taking you back 15 years to a time when I shoveled driveways one relentless Canadian winter and felt intense FOMO (the fear of missing out). While I was working in the freezing cold, my friends were enjoying a Hawaiian vacation. I could have wallowed in feeling resentful, but instead, this experience led to a commitment to prioritize warm winter vacations and prompted a deeper reflection on FOMO. This week on Therapy Explained, I explore how social media can amplify feelings of inadequacy and stress and how we often compare our real lives to others' curated perfected versions. It's important to live a life that aligns with our true desires rather than societal expectations. Instead of FOMO, I propose we embrace JOMO, the 'Joy of Missing Out.' JOMO is all about gratitude and living intentionally. If you struggle with FOMO, you'll love this week's episode. Listen in and hear... My personal experience with FOMO led me to prioritize joy The reasons why we end up feeling pressured and exhausted by trying to keep up with others What we're really seeing on social media How to embrace a life of JOMO and do the things that truly matter Practical tips for prioritizing our health and well-being by focusing on what we have Timestamps: 00:00 Introduction and a Cold Canadian Winter Story 01:05 Understanding FOMO: The Fear of Missing Out 03:32 Personal Experiences with FOMO 05:44 The Impact of Social Media on FOMO 16:44 Embracing JOMO: The Joy of Missing Out 18:47 Prioritizing What Matters Most 19:34 Practicing Gratitude and Abundance 21:08 Conclusion and Final Thoughts If you struggle with FOMO, especially at this time of year, get in touch at kimberlyknull.com.…

The Overwhelm Cure

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73. The Art of Asking for Help 20:18

35 weeks ago20:18

20:18

Do you ever feel awkward asking for help? You're not alone! In this episode, we delve into why asking for help can be tough and why it's actually crucial for our well-being. From personal anecdotes, including my own recent embarrassing incident, to professional insights from my experience as a registered Psychologist, I discuss the importance of breaking the stigma around seeking and receiving help. Learn why giving and receiving help is a balancing act, how to stop self-judgement, and how to find ways to live more authentically by embracing our needs. What you'll hear in this episode: The reason there's a stigma around asking for help. The impact of self-judgement and societal influences on our reluctance to seek help. Understanding the importance of professional support and breaking the barriers of shame. How to balance giving and receiving help authentically. Encouragement to practice self-compassion and curiosity about our needs. Timestamps: 00:00 Introduction: The Dilemma of Asking for Help 00:22 The Value of Helping Others 01:28 The Consequences of Not Asking for Help 02:56 A Personal Story: Overcoming Embarrassment 08:31 The Importance of Seeking Professional Help 12:05 Relearning the Skill of Asking for Help 15:24 Balancing Giving and Receiving 17:58 Conclusion: Embracing Help for a Better Life…

The Overwhelm Cure

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72. Unlocking Joy: How to Make Your Holidays More Fun and Memorable 20:48

36 weeks ago20:48

20:48

Let's talk about the stress of the holiday season and how we can transform this into one of joy. As the holiday season approaches, I find myself overwhelmed with the pressures of Christmas shopping, baking, party planning, and more. In this episode, I candidly share my past struggles with holiday stress and how I've taken steps to make this year different. You'll hear about the importance of prioritization, setting boundaries, and simplifying holiday traditions to ensure that we can all enjoy the season without resentment or exhaustion. By rethinking our holiday mindset, we can create joyful and memorable experiences for ourselves and our loved ones. Join me as I explore practical strategies to transform holiday chaos into happiness. Here's what you'll learn in this week's episode: How to recognize overwhelm, understand why holiday stress happens, and acknowledge the unrealistic expectations we set for ourselves. Why it's important to shift our beliefs about responsibility for others' happiness and the need to control every detail. How to prioritize holiday tasks and focus on what truly matters to you. Embracing simplicity and recognizing that not every tradition needs to be kept for a memorable holiday. How to gather input from your family members to align holiday activities with everyone's wishes and create a collaborative holiday plan. Time Stamps: 00:00 Introduction and Holiday Overwhelm 01:08 Reflecting on Past Holiday Experiences 02:44 Realizing the Need for Change 03:26 Identifying Unhelpful Thoughts 05:22 Challenging Core Beliefs 07:49 Strategies for a Joyful Holiday 09:44 Setting New Holiday Priorities 13:08 Creating Meaningful Traditions 18:08 Conclusion and Final Thoughts If you're struggling with stress this season, get in touch.…

The Overwhelm Cure

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71. Reclaiming Your Energy: Overcome Exhaustion and Embrace a Full Life 26:06

37 weeks ago26:06

26:06

Do you ever wake up feeling amazingly well-rested and ready to take on the day? Yeah, me neither. Most women I talk to are just like us—constantly tired, exhausted by the end of the day, and overwhelmed by daily responsibilities. We’ve got jobs, kids, family, and all sorts of commitments that drain our energy. But guess what? It doesn’t have to be this way! In this episode, I dive into why we’re so exhausted and, more importantly, how to find more energy. Here are some key takeaways to help you get started: Prioritize Sleep: Keep a sleep journal and create a nighttime routine. Make sure you’re getting 8-9 hours of quality sleep. Exercise Daily: Even a 20-minute walk or a dance session in your kitchen counts. Moving your body helps reduce stress and boost energy. Manage Your Nutrition: Focus on stabilizing your blood sugar by cutting back on added sugars and including protein with each meal. Set Boundaries: Learn to say no to non-essential commitments. Schedule a Check-Up: Make sure your iron levels and hormones are balanced. Sometimes, fatigue has a medical cause. I hope you find these tips useful and start seeing some small improvements in your energy levels. Remember, consistency is key. Time Stamps: 00:00 Introduction: The Myth of Waking Up Energized 00:49 The Reality of Exhaustion 01:37 Understanding the Vicious Cycle 03:47 The Impact of Numbing and Coping Behaviors 07:09 Taking Action: Small Steps to Reclaim Energy 13:51 Medical Check-Ups and Sleep Hygiene 17:01 Exercise and Nutrition Tips 19:31 Setting Boundaries and Prioritizing Tasks 23:50 The Importance of Rest and Consistency 25:04 Conclusion: Embracing a New Lifestyle…

The Overwhelm Cure

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70. Understanding the Guilt-Shame Complex and How to Overcome It 14:04

38 weeks ago14:04

14:04

In this episode, I dive into the feelings of guilt and shame that many women experience. This common sentiment, 'I feel so guilty,' often surfaces when trying to balance competing priorities between work, family, and friends. Maybe you’re trying to choose between social events, work commitments, and family obligations, which leads to a cycle of guilt and overextension. You’ll hear me explain the difference between guilt ('I did something bad') and shame ('I am bad'), and how shame is detrimental to self-worth and motivation. We explore societal expectations that contribute to these feelings and the importance of self-compassion as an antidote. You’ll also hear some key strategies for combating guilt and shame, such as recognizing and talking about our feelings, setting realistic priorities, and making values-based decisions. Time Stamps: 00:00 Introduction to Guilt 00:44 Common Scenarios of Guilt 03:21 Understanding Guilt vs. Shame 04:30 The Guilt Complex and Its Real Identity 05:14 Personal Anecdotes on Guilt and Shame 07:54 Societal Expectations and Shame 10:13 Combating Shame with Self-Compassion 13:21 Conclusion and Final Thoughts Do you need support with guilt or shame? Explore the benefits of therapy at https://kimberlyknull.com/…

The Overwhelm Cure

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69: How to Make Friends as an Adult (Even When You’re Busy) 28:56

39 weeks ago28:56

28:56

Friendship is a happiness booster—and research shows that strong social connections not only improve our mental well-being but also help us live longer. But let’s be real: as adults, building friendships can feel overwhelming. Between careers, family responsibilities, and the fear of rejection, it’s easy to feel isolated—even when we don’t mean it to be. That’s why, as a psychologist, I give my clients tools to make the process of making new friends as an adult feel a little less painful. And in this Episode, I’m sharing some of those tips with you. Listen in as I break down: Easy ways to create connections even when you’re busy Why entering new social circles feels so vulnerable How to manage your mindset when you feel rejected…

The Overwhelm Cure

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68. The Vulnerability of Joy: Why We Fear It and How Gratitude Can Unlock It 17:57

40 weeks ago17:57

17:57

If you feel like you’re just going through the motions when writing down what you’re grateful for and not TRULY feeling the joy in your body, this episode is for you. Today, I’m breaking down: Why you can’t have joy without gratitude How your brain might be sabotaging your excitement and celebrations How gratitude fuels resilience Practical tips for making gratitude a regular part of your day Connect with Kim: Register for Dare to Lead™ Workshop, where you’ll learn the 4 skill sets of courage to level up at home, work and in your community | https://www.eventbrite.ca/e/dare-to-leadtm-training-workshop-tickets-817799860397?aff=oddtdtcreator…

The Overwhelm Cure

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67. How to Hold People Accountable with Kindness 14:02

41 weeks ago14:02

14:02

If you know “clear is kind” but you struggle to put it into action, especially when it comes to giving honest feedback and holding people accountable, this episode is for you. Listen in to learn: How to give feedback without hurting feelings Why our brains hate being called out (and how to work with that) The importance of generous assumptions when others make mistakes Practical tips for handling work conflict with grace Connect with Kim: Register for Dare to Lead™ Workshop, where you’ll learn the 4 skill sets of courage to level up at home, work and in your community | https://www.eventbrite.ca/e/dare-to-leadtm-training-workshop-tickets-817799860397?aff=oddtdtcreator…

The Overwhelm Cure

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66. Lighthouse Parenting: Is It Just a Trend or the Key to Raising Independent Kids? 21:51

42 weeks ago21:51

21:51

If you’re overwhelmed by all of the parenting advice on social media, and you feel like you’re doing it all wrong, you’re going to want to listen to this episode. Today, I’m cutting through the noise and social media trends and bringing you my parenting perspectives as a registered psychologist. Listen in as I break down: The pros and cons of the most popular parenting styles How lighthouse parenting has helped me give my teens enough freedom to grow and gain resilience Why it’s okay to mess up as a parent Connect with Kim: Register for Dare to Lead™ Workshop, where you’ll learn the 4 skill sets of courage to level up at home, work and in your community | https://www.eventbrite.ca/e/dare-to-leadtm-training-workshop-tickets-817799860397?aff=oddtdtcreator…

The Overwhelm Cure

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65. 5-Step Anxiety Reset 22:10

43 weeks ago22:10

22:10

It’s normal to feel anxious now and then. But if you are constantly on edge and your mind is racing, your heart’s pounding, and you feel like you're stuck in a stress loop you can't escape, it’s time for a nervous system reset. And I know squashing anxiety is not as easy as “just taking a deep breath.” That’s why today, I’m breaking down: The 5-step process I use to help my clients hit the reset button when they feel anxious The science behind anxiety (and how exhaustion fuels it) Why you should never brush physical symptoms off as “just anxiety” Connect with Kim: Register for Dare to Lead™ Workshop, where you’ll learn the 4 skill sets of courage to level up at home, work and in your community | https://www.eventbrite.ca/e/dare-to-leadtm-training-workshop-tickets-817799860397?aff=oddtdtcreator…

The Overwhelm Cure

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64. What is Empty Nest Syndrome? 25:07

43 weeks ago25:07