Panic Isn’t Weakness- Science-Backed Tools That Actually Work

This Might Get Messy

#Podcasting Education #Self-Improvement #Leigh (Gal) Marlar

35:00

The healing power of fitness goes far beyond physical benefits—for today’s guest, it’s a form of self-expression and a celebration of what the body can do. In this episode, host Nora McInerny sits down with fitness personality Ivylis Rivera, who shares her deeply personal journey of navigating life with Chronic Migraine while holding onto her passion for movement. Ivylis opens up about the struggle of staying active while facing the fear of triggering a headache or migraine attack and the resilience it takes to keep pushing forward—a resilience that carried her through the challenging journey of finding a Chronic Migraine treatment plan that worked for her. Join Nora and Ivylis as they explore the concept of “soft living,” a philosophy Ivylis embraces—staying active, listening to your body, and building trust in oneself. Click here for Product Information, including Boxed Warning and Medication Guide, or visit https://abbv.ie/prescribing_info See omnystudio.com/listener for privacy information.…

about a year ago 18:52

MP3•Episode home

In this raw and grounded episode, I share science-backed tools for managing panic that actually work—not vague advice, but practical techniques developed through neuroscience, trauma therapy, and clinical practice.
When panic strikes—that tight-chested, overstimulated spiral—your body isn't broken. It's responding to perceived danger. This episode breaks down what's really happening in your nervous system during panic moments and offers immediate relief strategies that interrupt the pattern.
Learn five powerful in-the-moment tools including the physiological sigh, grounding techniques, and cold exposure methods that reset your nervous system when you're in crisis. Plus, discover six long-term strategies to build emotional resilience over time.
For neurodivergent individuals, trauma survivors, and anyone who struggles with overwhelm, this toolkit offers validation alongside practical solutions. The panic isn't weakness—it's your body speaking. These tools help you listen and respond with compassion.
Download the free Panic Reset Toolkit mentioned in this episode to keep these techniques at your fingertips whenever you need them.

Panic Toolkit: Toolkit - https://drive.google.com/file/d/1W_sAIuqPYMwTXHPYwd5vY7s-XYZ0Rbzf/view?usp=sharing
Pocket Reminders - https://drive.google.com/file/d/1zygrvIdqfBJvq_2Ri6BebWiup8yhENzP/view?usp=sharing

www.aurtisticexpressions.com (launching 4.30.2025)
Instagram: @aurtisticexpressions

14 episodes

Panic Isn’t Weakness- Science-Backed Tools That Actually Work

This Might Get Messy

published about a year ago

MP3•Episode home

www.aurtisticexpressions.com (launching 4.30.2025)
Instagram: @aurtisticexpressions

14 episodes

#Podcasting Education #Self-Improvement #Leigh (Gal) Marlar

All episodes

1
When Dreams Die (And What Lives On) 19:35

3 days ago19:35

19:35

There's a particular kind of grief that comes not from what happened, but from what won't. The future you planned. The dream you nursed. The version of your life that once felt inevitable. In this deeply personal episode, I share the story of leaving Georgia and walking away from what looked like the "perfect life"—and learning to grieve a future that will never exist. This isn't about failure; it's about the courage to listen when your nervous system is telling you something isn't sustainable. Drawing from Søren Kierkegaard's insight that "the most painful state of being is remembering the future, particularly the one you'll never have," this conversation explores the unique grief of losing possibilities rather than people, and why your body often knows the truth long before your mind can admit it. Perfect for anyone who's ever felt broken for walking away from something that looked good on paper but was slowly harming them. For the highly sensitive, the neurodivergent, and anyone who needs their work to align with their values—this is your permission to trust what your body has been telling you. This episode offers both validation for the pain of unfulfilled dreams and hope for what becomes possible when we finally let ourselves grieve fully before rebuilding.…

1
Tone It Down, Heifer 19:06

10 days ago19:06

19:06

Two people share identical advice online. One inspires you. The other makes you rage-quit Instagram. What's happening here? In "Tone It Down," I unpack our visceral reactions to different communication styles, especially in the personal development space. Through the lens of projection theory (and its limits), I examine why certain tones trigger us, when it's actually about us versus them, and what happens when you realize you might sound exactly like the person who annoys you most. This episode includes practical strategies for self-reflection, a reality check on the "brutal honesty" trend, and one very humbling moment involving my own podcast replay. Because sometimes the most irritating person in your feed is holding up a mirror you didn't ask for. Perfect for anyone navigating online spaces, working on personal growth, or curious about why that one account makes you inexplicably angry. Read the Blog: www.aurtisticexpressions.com/blog/tone-it-down-heifer Email: gal@aurtisticexpressions.com…

1
Statistically Screwed: The ND & Disabled Reality 25:30

17 days ago25:30

25:30

This episode takes a sharp look at the real stats behind the neurodivergent and disabled experience—burnout, bias, suicide, and the failure of systems that say they care. We’re not looking for pity. We’re asking for people to actually pay attention. 📖 Full blog & transcript: https://aurtisticexpressions.com/blog/statistically-screwed-the-nd-amp-disabled-reality 🛒 Support the work: aurtisticexpressions.com/shop Email: gal@aurtisticexpressions.com…

1
"Why me?" Is the Wrong Question 15:38

24 days ago15:38

15:38

We've all been there. 3 AM. Wide awake. Asking "why me?" on repeat. But what if that question is actually keeping you stuck? In this raw and research-backed episode, we dive into: Why your brain gets addicted to "why me?" (and the neuroscience behind it) How victimhood can transform into identity—and even aggression The better questions that lead to post-traumatic growth A personal story about workplace bullying and the victim-to-bully pipeline This is for anyone who's tired of living in the question but doesn't want to minimize their pain. Because you can honor what happened without being defined by it. 🔬 Research Referenced: • Default Mode Network & Rumination Studies • Post-Traumatic Growth Research - Tedeschi & Calhoun • Dr. Susan Nolen-Hoeksema - Rumination vs. Processing • Dr. Alvaro Pascual-Leone - Neuroplasticity Research • Dr. Erica Boothby (Cornell) - Moral Licensing in Victimhood • Journal of Applied Psychology - Victim-Aggressor Cycle • Hostile Attribution Bias Studies • Displaced Aggression Theory 🎯 Key Takeaways: Your brain can rewire in as little as 5 days 50-60% of trauma survivors experience positive growth The questions you ask literally shape your neural pathways Victimhood isn't shameful, but staying stuck in it is costly Instagram: aurtisticexpressions Substack: https://substack.com/@thismightgetmessy Medium: https://medium.com/@gal_81784 Email: gal@aurtisticexpressions.com Want to be on the podcast (pretty please)?: https://docs.google.com/forms/d/e/1FAIpQLScMUppJ0hHK4zNpRBuT5KXZUvLUOJGuy2GEC6kzEp1HyC4O2w/viewform?usp=sharing…

1
AuRTistic Expressions Website Launch! 23:06

4 weeks ago23:06

23:06

🎉 Welcome to the official *AuRTistic Expressions* website launch episode! 🎉 Today, I'm walking you through everything you can find on our brand-new site — from free resources and creative challenges to full courses, coaching opportunities, and a growing community built for neurodivergent creators and allies. Whether you're here to heal, to make messy art, or to find your people, AuRTistic Expressions is your space to do it. 💥 **Special Announcement: We're looking for 10–15 Ambassadors!** 💥 If you love what we're building and want to be part of it from the ground floor, I’m offering ONE YEAR of free membership in our *Color Outside The Lines* community — a $490 value! As an Ambassador, you'll get: - ✓ All community forums - ✓ Weekly creative prompts & check-ins - ✓ Accountability and challenges - ✓ Weekly member hangouts - ✓ Full access to all *AuRT Academy* courses - ✓ Automatic access to every *new* course released - ✓ Go-at-your-own-pace learning with forever access - ✓ Monthly office hours with me, Gal! Interested? Email me directly at **gal@aurtisticexpressions.com** and let's talk! Thank you for being here. Thank you for dreaming with me. Website: [www.aurtisticexpressions.com](http://www.aurtisticexpressions.com) Instagram: [@aurtisticexpressions](https://www.instagram.com/aurtisticexpressions/)…

1
Everyone Serves A Purpose - Remembering Kim 15:30

5 weeks ago15:30

15:30

This episode explores the profound impact of someone society might overlook. Kim, who lived with severe mental disabilities, lived a life of pure love and joy, and she shaped my understanding of human worth. When policymakers and society measure value by productivity or economic contribution, we miss the deeper truth: every person serves a purpose transcending conventional metrics. Kim's life—filled with simple pleasures like church, dogs, and peanut butter sundaes—created ripples of compassion and understanding that continue even after her passing in 2022. This deeply personal narrative challenges you to recognize that human worth isn't defined by ability or achievement, but by our capacity for connection and how we affect others. Through Kim's story, I invite you to see beyond limitations to the unique gifts each person brings to our world. Whether you have a loved one with disabilities or simply need a reminder of what truly matters, this tribute intends to leave you reconsidering how you measure a life well-lived—and understanding that everyone, exactly as they are, serves a meaningful purpose. www.aurtisticexpressions.com (launching 4.30.2025) Email: gal@aurtisticexpressions.com Instagram: https://www.instagram.com/aurtisticexpressions/ Want to chat? Be a guest! https://docs.google.com/forms/d/e/1FAIpQLScMUppJ0hHK4zNpRBuT5KXZUvLUOJGuy2GEC6kzEp1HyC4O2w/viewform?usp=sharing…

1
Playgrounds to Paychecks - Bullies Don't Age Out 33:15

5 weeks ago33:15

33:15

⚠️ Content warning: Discussion of workplace trauma, bullying, and mental health They said bullying would end at graduation. They lied. In this fierce episode of This Might Get Messy, Gal gets uncomfortably real about her two-year journey through workplace hell—and why adult bullies are just schoolyard tormentors with fancier titles and HR departments that protect them. From being the fat kid watching classmates bounce out of lunch table seats to navigating a workplace where toxic leadership thrives on "plausible deniability," Gal breaks down: -Why neurodivergent professionals become prime targets for professional bullies -The gaslighting "family culture" that keeps abuse hidden in plain sight -How HR's allegiance isn't to you (and never was) -The moment you realize $$ was never worth your sanity—and choose dignity instead -What REAL healing looks like after surviving sustained workplace trauma "They didn't just let her get away with it—they handed her the matches and watched her burn it all down." This conversation is raw, rage-filled, and ultimately empowering for anyone who's been made to feel "too much" in systems built on denial. Plus, Gal shares details about her neurodivergent-focused coaching program for professionals in burnout. GET IN TOUCH: www.aurtisticexpressions.com (launching 4.30.2025) Email: gal@aurtisticexpressions.com Instagram: https://www.instagram.com/aurtisticexpressions/ Come as you are. Stay if you're ready for some truth bombs. Because sometimes the only way out is through—and this might get messy.…

1
The Power of Defining Personal Core Values 24:32

6 weeks ago24:32

24:32

Discover who you are at your core through the transformative process of defining your personal values. Join me as I share my journey of uncovering the principles that truly matter—beyond the masks we wear and the expectations we face. Whether you're navigating a late autism diagnosis like me or simply seeking greater clarity in life's decisions, this podcast offers a practical framework for creating your personal North Star. Learn how to identify, organize, and articulate the values that will guide your choices, align your actions with your deepest truths, and ultimately lead to a more intentional, fulfilling life. It's not about perfection—it's about finding your unique direction and taking small, daily steps toward becoming the person you aspire to be. Defining Your Core Values: https://drive.google.com/file/d/1Z5PHaYwbz_APgLaNKg-9ASvcVWmtpDle/view?usp=sharing www.aurtisticexpressions.com Instagram: aurtisticexpressions Email: gal@aurtisticexpressions.com…

1
Panic Isn’t Weakness- Science-Backed Tools That Actually Work 18:52

6 weeks ago18:52

18:52

In this raw and grounded episode, I share science-backed tools for managing panic that actually work—not vague advice, but practical techniques developed through neuroscience, trauma therapy, and clinical practice. When panic strikes—that tight-chested, overstimulated spiral—your body isn't broken. It's responding to perceived danger. This episode breaks down what's really happening in your nervous system during panic moments and offers immediate relief strategies that interrupt the pattern. Learn five powerful in-the-moment tools including the physiological sigh, grounding techniques, and cold exposure methods that reset your nervous system when you're in crisis. Plus, discover six long-term strategies to build emotional resilience over time. For neurodivergent individuals, trauma survivors, and anyone who struggles with overwhelm, this toolkit offers validation alongside practical solutions. The panic isn't weakness—it's your body speaking. These tools help you listen and respond with compassion. Download the free Panic Reset Toolkit mentioned in this episode to keep these techniques at your fingertips whenever you need them. Panic Toolkit: Toolkit - https://drive.google.com/file/d/1W_sAIuqPYMwTXHPYwd5vY7s-XYZ0Rbzf/view?usp=sharing Pocket Reminders - https://drive.google.com/file/d/1zygrvIdqfBJvq_2Ri6BebWiup8yhENzP/view?usp=sharing www.aurtisticexpressions.com (launching 4.30.2025) Instagram: @aurtisticexpressions…

1
Words Are Hard 33:03

7 weeks ago33:03

33:03

Words are hard—and not just because we forget them sometimes. In this deeply personal episode, I open up about what it’s like to live with dyspraxia, executive dysfunction, and the silent, invisible struggle of speech that most people don’t see. This isn’t about shyness or stage fright. This is about the neurological lag between what I know and what I can say —and how exhausting, frustrating, and isolating that can be. I share what speech difficulty actually feels like, how social media warps our idea of “good communication,” and why I believe art—messy, wordless, intuitive art—isn’t just an outlet, it’s a lifeline. Whether you struggle with words, love someone who does, or just want to understand the truth behind the stumbles and silences, this episode is for you. 💬 Let’s unlearn the shame. Let’s make space for real communication—awkward pauses, misfires, and all. Plus, I share some of my favorite creators, books, and free resources on neurodivergence, art therapy, and self-expression. 🎧 Listen now. And if it resonates, share it with someone who needs to hear: you are not broken. You just speak a different language—and that language matters. 🔗 Resources, art therapy freebies, and recommended links in the show notes. My Links: The Benefits of Art Therapy for Mental & Physical Wellbeing Benefits & Impact of Art Website: www.aurtisticexpressions.com (launching April 2025) Email: gal@aurtisticexpressions.com Instagram: @aurtisticexpressions Etsy: AuRTByGal YouTube: Taylor Heaton- Mom on the Spectrum Orion Kelly - That Autistic Guy Meg - I'm Autistic, Now What? Books: Autism Feels...An Earthling's Guide - Orion Kelly The Autistic Brain - Temple Grandin Understanding Motor Behaviour in Developmental Coordination Disorder (Current Issues in Developmental Psychology)…

1
56:20 You'll Never Get Back (ft Bud!)-Uncut, Awkward, and REAL 56:31

7 weeks ago56:31

56:31

It starts out slow, but hang in there. I guarantee at least one chuckle, or your money back. Sorry, time is nonrefundable. Join me and my husband, David (Bud? Ser Davon? Bueller?) while we....just be us. There are weird words, dog hacks (literally hacking), relationship advice (seriously, the little things matter), story time, one lie, and a lot of laughs (for us). Also featuring: 🌍 Technical Glitches 🖥️📣💬Bud's computer notifications 🚀 Word processing lag 👽 Why you should support 'AuRTistic Expressions' and the disabled community in general 💌 How we keep choosing each other, even when we’re not speaking the same language 😔🙏A rude comment about OCD that has been discussed. We offer an apology, because no disability should be marginalized! Love, laughs, and lots of “wait…what?” moments ahead. Website Developer referenced: https://www.sandstonecds.com Mel Robbins Podcast referenced: https://open.spotify.com/episode/3Jfb2GHzWuhpskSNVmbSSt www.AuRTisticExpressions.com (launching April 2025) Instagram: @aurtisticexpressions Etsy: AuRTByGal…

1
Battle of the Brains – Consistency, Curiosity, ADHD, and the Chaos of Starting Something 18:24

8 weeks ago18:24

18:24

If your brain feels like a pinball machine every time you try to start something—this one’s for you. In this episode, we’re talking about what it’s really like to build a creative project, business, or life path when your mind is a beautiful swirl of curiosity, ADHD, burnout, brilliance, and chaos. We’ll explore the myth of consistency, the guilt of unfinished ideas, and the power of listening to your gut even when it doesn’t make logical sense. I’ll share my own behind-the-scenes story about scrapping the episode I planned and following a creative pivot that felt more true—and how that moment ties back to a long-lost business idea named (yep) Pivot. We’re talking permission, patterns, self-trust, and what it really means to keep circling back to what matters. Whether you're stuck in planning, buried in browser tabs, or riding the overwhelm wave—you’re not alone. This episode might just be the deep breath your brain’s been asking for. Because sometimes, changing direction isn’t failure—it’s freedom. Coming Up (for real this time!): Ep. 4 - Marriage on Different Planets: NT + ND Love(ft. the hubbers, Bud) Ep. 5 - The Chaos of Being Misunderstood…

1
Things I Wished I Could Say Out Loud (But Will Now) 19:50

8 weeks ago19:50

19:50

In this episode, I’m talking about the truths I’ve carried for years—the ones I’ve swallowed to keep the peace.Being “the smart one” and how that stole my support Being kind—and mistaken for manipulative High performance & burnout culture The heartbreak of caring about fairness Believing people… and being let down Literal thinking & the gaslighting of nuance And why finally saying it out loud matters If you’ve ever been called too much, too sensitive, too intense, too soft, or just too honest—this one’s for you.Let’s get loud. Let’s get honest. Let’s get messy. Email: gal@aurtisticexpressions.com Website: aurtisticexpressions.com (going live late April) Instagram: @aurtisticexpressions…

1
Autistic, Artistic, and Unapologetically Weird 19:09

8 weeks ago19:09