Better Regulate Than Never: Recent Episodes
Better Regulate Than Never
A podcast where young people can find information about emotional regulation that will change their lives. This podcast will help teens to be more emotionally intelligent and help them to be the best individuals they can be.
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Finals season is here — and so is the test anxiety that so many teens and college students struggle with. In fact, research shows:
- 25–40% of students experience significant test anxiety
- About 20% experience test anxiety at severe levels
- Students with high test anxiety score an average of 12 percentile points lower even when they’ve studied
- Anxiety directly impacts memory, focus, motivation, and performance
If your teen is melting down during study time, avoiding preparation, blanking during exams, or overwhelmed before finals, this episode will help.
Today’s re-released episode walks through:
What test anxiety really is
- Why test anxiety spikes before finals
- What’s happening in the brain and body during anxiety
- Why students blank even when they’re prepared
- How sleep, preparation, and routines impact performance
- Simple, powerful tools students can use to calm their body and keep their brain online
- Steps to take before, during, and after the test
- A free guided relaxation audio to help them reset their nervous system
You’ll hear Cynthia explain how thoughts drive anxiety — not the test itself — and why the alarmed nervous system makes it impossible to think clearly during finals.
🎁 Bonus: Free Test Anxiety Relaxation Audio
🌟 NEW: December Parent Workshop — December 8
Helping Teens Manage Test Anxiety (Without Adding to It!)
Parents play a huge role in helping teens regulate during finals.
In this live workshop, Cynthia will teach you:
How to recognize test anxiety (and what it looks like at home)
- What helps your teen’s brain stay calm and focused
- Sleep, routine, and study habits that protect performance
- What to say (and what to avoid) during stressful weeks
- Tools you can use together to reduce panic, overwhelm, and shutdown
- How to model calm even when you’re stressed
- Plus — you’ll receive the Test Anxiety Meditation to use at home
Date: Monday, December 8
Time: 6:00 PM CST
Register here
🙌 NEW: Pay-What-You-Want Test Anxiety Strategy Sessions (for Teens + College Students)
For the next four weeks, Cynthia is offering 1-hour personalized test anxiety strategy sessions to help teens understand their triggers, regulate their nervous system, and walk into finals confident — not panicked.
Each teen session includes:
- A 1-hour personalized coaching session
- A custom Test Anxiety Plan
- Test-day strategy and reset tools
- The Test Anxiety Meditation
- A personalized study routine
- ✨ BONUS: Access to 4 Guided Pomodoro Co-Study Sessions
(students can join immediately — even before their session)
Perfect for:
High schoolers • College students • ACT/SAT/ • Young adults with high-stakes exams
Book a session here
Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
More information
Send us a text
When anxiety takes over, it’s easy to believe your thoughts are the truth.
But what if the way out of anxious thinking isn’t finding the right answer—it’s asking a better question?
In this episode, Cynthia Coufal shares how both teens and parents can use intentional self-questioning to shift perception, process emotions, and plan their next best step through anxiety.
We’ll explore:
✨ Why anxious thoughts often sound like questions (“What if I fail?” “Why can’t I stop worrying?”) and how to reframe them
🧠 The neuroscience behind curiosity and calm — and why labeling emotions reduces stress in the brain
💬 The difference between control questions and curious questions
🌱 Practical prompts you can use this week to help yourself or your teen pause, reflect, and respond with more peace
Cynthia blends new research with compassionate insight to show that calm doesn’t come from silencing your thoughts — it comes from questioning them with intention.
Because the quality of your questions determines the quality of your calm. 🌿
Reflection Prompts from This Episode:
- What question do I ask myself most when I’m anxious?
- Does that question make me feel smaller or stronger?
- What’s one new question I can practice this week?
- Which part of the Triangle Formula do I need to focus on — my perception, my process, or my plan?
🎧 Listen if you or your teen ever feel trapped in anxious overthinking, perfectionism, or self-doubt. This episode will help you turn curiosity into calm — one question at a time.
Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
More information
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So many college freshmen hit a wall mid-semester — feeling lonely, overwhelmed, or unsure if they belong. In this episode, I share my personal story of dropping out mid-semester and what I’ve learned from working with students who are living that same experience today.
You’ll learn:
Why the mid-semester slump happens (the “messy middle”)
What students can do when they feel stuck or anxious
How parents can support without rescuing
How to normalize uncertainty and build emotional resilience
Whether you’re a student feeling lost or a parent wondering how to help, this episode will give you hope, perspective, and practical next steps.
🎧 Listen to The Teen Anxiety Maze Podcast
📘 Learn more at CynthiaCoufalCoaching.com
💌 Download my free Parent’s Guide to Teen Anxiety: https://www.betterregulatethannever.c...
collegefreshman #anxietyhelp #collegelife #mentalhealth #teencoach #transition #collegeanxiety #parentingteens #emptynest #midsemesterslump #collegeparents #anxietymanagement
🌟 NEW: December Parent Workshop — December 8
🙌 NEW: Pay-What-You-Want Test Anxiety Strategy Sessions (for Teens + College Students)
Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
More information
Send us a text
What if “normal” isn’t real?
In this episode, teen anxiety coach Cynthia Coufal reveals why “normal” is a social construct — and how chasing it creates more anxiety, comparison, and self-doubt.
You’ll hear powerful insights inspired by Jonathan Mooney, author of The Short Bus and Normal Sucks, and learn Cynthia’s 3-step Triangle Formula (Perception – Process – Plan) to calm your mind, build confidence, and take brave action as your authentic self.
If you’ve ever said, “I just want to be normal,” this episode will change the way you see yourself — and help you feel safe being real.
✨ Download your free Redefining Normal Reflection Guide in the show notes to start applying the Triangle Formula in your life.
https://cheerful-writer-462.kit.com/2fac7aa60e
🌟 NEW: December Parent Workshop — December 8
🙌 NEW: Pay-What-You-Want Test Anxiety Strategy Sessions (for Teens + College Students)
Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
More information
Send us a text
Do homework battles happen daily in your house? You’re not alone.
In this episode, I talk with Jessyka Coulter, founder of ACE Cookie Tutoring, about why so many teens struggle with homework — and how parents can help them learn how to learn.
Jessyka explains the difference between content tutoring and study skills coaching, revealing how missing skills like time management, organization, and note-taking cause stress, anxiety, and frustration for both kids and parents.
You’ll learn:
✅ Why “I don’t have homework” is rarely the real problem
✅ The 12 essential study skills every teen needs to succeed
✅ How parents can stop nagging and start empowering their kids
✅ What schools often miss when it comes to teaching kids how to learn
🎁 Free Resource: Download Jessyka’s Homework Buster guide to help your teen overcome homework resistance → https://www.acecookietutoring.com/about-jessyka
Connect with Jessyka Coulter:
🌐 Website: https://www.acecookietutoring.com/
📘 Facebook Group: https://www.facebook.com/groups/asforstudents
📺 YouTube Channel: https://www.youtube.com/channel/UCoDL_P08NEyLFdfIH7IEgsQ
Connect with Cynthia Coufal Coaching:
🌐 www.betterregulatethannever.com
💛 Learn more about Parenting Through The Maze: https://www.betterregulatethannever.com/parenting-through-the-maze
parenting #teens #studyskills #homeworkhelp #teenanxiety #education #learninghowtolearn #anxietycoach #cynthiacoufal #theanxietymazenavigator
Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: ccoufal@cynthiacoufalcoaching.com
Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
More information
Send us a text
Ever been on vacation and felt anxious — even though everything should be perfect? You’re not alone.
In this episode, I share why vacations can actually trigger anxiety for people who thrive on structure and routine. You’ll learn how to find the right balance between freedom and predictability, so you can finally relax and enjoy your time away.
🌴 In this episode:
Why unstructured time makes some people anxious
The difference between healthy routine and rigid control
How to create “routine anchors” on vacation
Simple ways to feel calm when everything around you changes
If you’ve ever thought, “What’s wrong with me? I’m supposed to be relaxing!” — This episode will help you understand and manage that anxious feeling.
💬 Join Parenting Through the Maze: — A community for parents raising anxious teens
https://www.betterregulatethannever.com/parenting-through-the-maze
AnxietyCoach #VacationAnxiety #ParentingTeens
Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
More information
Send us a text
Have you ever looked at your teen scrolling on their phone and thought, “I’ve completely lost control of this?”
You’re not alone. Many parents feel overwhelmed trying to balance their teen’s screen time and social media use while keeping the peace at home.
In this episode, Cynthia Coufal, Teen Anxiety Coach and founder of The Anxiety Maze Navigator, shares how to:
✅ Set screen time limits without constant arguments
✅ Build a Family Media Plan that works for everyone
✅ Model healthy digital habits (even when you struggle too)
✅ Talk with your teen about online news, bias, and misinformation
✅ Strengthen your connection while navigating the digital world together
💡 This isn’t about control — it’s about communication, balance, and helping your teen use technology in ways that support their wellbeing.
📚 Explore resources mentioned:
HealthyChildren.org Family Media Plan:
https://www.healthychildren.org/English/fmp/Pages/MediaPlan.aspx
UNICEF Digital Parenting Toolkit https://drive.google.com/file/d/1kEAH5jgapeFVo6y2UJ4mIalDdEm2EEJU/view?usp=sharing
SAMHSA:
https://www.samhsa.gov/mental-health/children-and-families/online-health-and-safety-for-children-and-youth
All Sides
https://www.allsides.com/unbiased-balanced-news
Ground News
https://ground.news/
👉 Follow for weekly tips on parenting anxious teens and helping your family thrive in today’s digital world.
Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: ccoufal@cynthiacoufalcoaching.com
Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
More information
Send us a text
Ever feel worse after scrolling through social media?
You're not imagining it. Social media algorithms are designed to keep your attention—not to show you the truth.
In this episode, I'm breaking down how these algorithms control what you see, how they impact your mental health, and most importantly—how to take back control.
Whether you're a teen feeling the pressure or a parent trying to help, this video gives you practical tools to manage your digital life and protect your mental health.
WHAT YOU'LL LEARN:
✅ How social media algorithms actually work (and why your feed feels so toxic)
✅ The "mirror vs. window" concept that changes everything
✅ How to set boundaries that actually work (no, you don't have to quit)
✅ How to curate a feed that lifts you up instead of drags you down
KEY TAKEAWAYS:
🧠 Your feed isn't reality—it's a reflection of what you click on
📱 Notifications are stealing your peace (here's how to fix it)
💭 Small mindset shifts that make a huge difference
🛡️ Digital literacy is your best defense against manipulation
🤝 Connection is the antidote to digital stress
RESOURCES :
Bad News Game (free misinformation training): https://www.getbadnews.com/en
988 Crisis Hotline: Call or text 988 anytime for mental health support
School counselors and trusted adults are there for you
LET'S CONNECT:
📸 Instagram: @cynthiacoufalcoaching
If this video helped you understand social media better or gave you tools to manage your digital life, please give it a thumbs up and share it with someone who needs to hear this. Subscribe for more conversations about mental health, digital wellness, and thriving in our modern world.
Remember: You don't have to quit social media to stay healthy—you just need to manage it with intention. 💙
DISCLAIMER: This content is for educational and informational purposes only and is not a substitute for professional mental health advice, diagnosis, or treatment. If you're experiencing a mental health crisis, please call 988 or contact a mental health professional immediately.
Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
More information
Send us a text
✨ What if your teen’s biggest challenges could actually become their greatest strengths?
In this episode, I sit down with Dr. Blythe Metz-Mändmets—metaphysician, author of Dear Teenager, You Are Amazing, and holistic healing coach—to explore her 5 Keys to Creating a Life You Love.
We dive into practical tools for both parents and teens, including:
✅ How unconditional self-love builds confidence and resilience
✅ Why forgiveness transforms health, happiness, and relationships
✅ What “Imagineering” means—and how it helps teens shape their future
✅ The #1 thing parents can do to strengthen their connection with teens
✅ Simple shifts to reduce stress, anxiety, and negative thinking
🌟 Free Gift from Dr. Blythe: Get the Connection Blueprint: 10 Keys to a Thriving Parent-Teen Relationship here → https://blythenaturalliving.myflodesk.com/teens
💬 Let’s connect:
Subscribe for more tools to help parents and teens navigate anxiety and life’s challenges with confidence.
📌 Chapters:
0:00 Intro – Meet Dr. Blythe Metz-Mändmets
2:15 What is a Metaphysician?
6:40 Teaching Teens Self-Love & Intuition
12:00 Imagineering Explained
20:00 The Power of Forgiveness for Teens & Parents
27:00 Strengthening Parent-Teen Connections
31:00 Free Gift: The Parent-Teen Blueprint
🔔 Don’t forget to like, subscribe, and share this with another parent who needs encouragement today!
Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: ccoufal@cynthiacoufalcoaching.com
Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
More information
Send us a text
🎉 I am celebrating 5 YEARS of the podcast! 🎉
To mark this milestone, I’m taking you back to where it all began — my very first episode, recorded during the pandemic. I was terrified and excited, but I knew I had to share the message that changed my life:
✨ You are 100% worthy and loveable, exactly as you are. ✨
This episode started as a way to reach my students when I couldn’t be with them, but it grew into something so much bigger — a community, a resource, and a reminder that none of us are alone in our struggles.
In this special replay, you’ll hear:
✅ Why I started the podcast in the first place
✅ The struggles and fears I had when beginning
✅ The core truth that still guides every episode today
💛 Thank you for being part of this journey — whether you’ve been listening since day one or this is your very first time. I’m so grateful for you!
👉 Listen to more episodes of The Teen Anxiety Maze Podcast:
https://www.youtube.com/watch?v=2OT7CqOJ4ao&list=PL_GAwNq4evJ-FsN-0E4vA9-yGmkh2bFSZ
👉 Subscribe so you don’t miss what’s next:
https://www.youtube.com/channel/UCO9WBijdxeYpQSekM7RZYvA?sub_confirmation=1
Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: ccoufal@cynthiacoufalcoaching.com
Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
More information
Send us a text
Have you ever wondered why breathing techniques that work for your friends leave you feeling more anxious? Or why everyone tells you to "just relax" when your mind won't stop spinning?
After years of helping people manage anxiety, I've discovered something crucial: we've been treating anxiety like it's one-size-fits-all, when it's actually as unique as your fingerprint.
In this episode, I break down the 4 distinct anxiety navigation styles:
THE THINKER - You analyze everything, searching for the "why" behind every anxious moment. Your brain processes those 60,000 daily thoughts by dissecting each one.
THE DOER - You can't sit still when anxiety hits. You clean, exercise, organize - anything to channel that energy into productive action.
THE FEELER - You dive deep into emotions, absorbing the energy of everyone around you while processing feelings on a profound level.
THE DREAMER - You escape into imagination, books, creativity, and rich inner worlds when anxiety becomes overwhelming.
Here's the truth: there's nothing wrong with your natural way of handling anxiety. You're not broken because meditation doesn't work for you. You're simply working with a different operating system.
WHAT YOU'LL DISCOVER:
Research-backed strategies tailored to your specific navigation style
Why traditional anxiety advice might not work for you
The 5-4-3-2-1 grounding technique for Thinkers
How to channel anxiety energy purposefully as a Doer
"Name it to Tame It" strategies for Feelers
Reality check techniques for Dreamers
How to become the captain of your own ship toward calmer waters
TAKE THE FREE QUIZ: https://forms.gle/D1g1p3S7PXEPUaj48
Discover your personal anxiety navigation style and get a customized toolkit of strategies that actually work for your unique brain.
TIMESTAMPS:
0:00 Introduction - Why anxiety strategies fail
2:30 The Thinker - Analysis and overthinking
6:15 The Doer - Action-based anxiety management
10:45 The Feeler - Emotional processing and empathy
15:20 The dreamer - Creative escape and imagination
19:30 Your personalized toolkit
22:00 Taking the quiz and next steps
Remember: your anxiety isn't your enemy. It's your mind and body working overtime to keep you safe. Understanding your navigation style helps you work with your nature instead of against it.
RESOURCES MENTIONED:
National Institute of Mental Health study on analytical thinking and rumination
Harvard Medical School research on exercise and anxiety
Journal of Personality and Social Psychology empathy study
CONNECT WITH ME:
Website: https://www.betterregulatethannever.com/
Instagram: @cynthiacoufalcoaching
Podcast: The Teen Anxiety Maze https://podfollow.com/the-teen-anxiety-maze
Free Quiz: https://forms.gle/D1g1p3S7PXEPUaj48
If this episode helped you understand your anxiety in a new way, please subscribe for more evidence-based strategies for managing anxiety and finding calm.
DISCLAIMER: This content is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or t
Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: ccoufal@cynthiacoufalcoaching.com
Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
More information
Send us a text
🎉 I’m celebrating 5 years of podcasting! In this episode, I’m sharing the 5 biggest lessons I’ve learned after showing up behind the mic every single week for half a decade.
These lessons aren’t just about podcasting—they’re about creativity, resilience, and personal growth. If you’ve ever wondered what it’s really like to keep a podcast going long-term (or you just want some inspiration for your own journey), this one’s for you.
✨ Here’s what you’ll learn in this episode:
Why I’m not lazy (and what I discovered about consistency).
How podcasting revealed my hidden creativity.
The pivots I resisted—but needed to grow.
What it’s like to create something that didn’t exist before.
Why success is never a straight line.
👉 Whether you’re a podcaster, a creator, or just someone navigating change, these lessons will encourage you to keep going, even when the path isn’t perfect.
💡 If you enjoy this episode, don’t forget to hit follow and share it with a friend who could use some encouragement today.
🔗 Learn more about my work with teens and parents: https://www.betterregulatethannever.com/
Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: ccoufal@cynthiacoufalcoaching.com
Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
More information
Send us a text
Have you ever joked, “I need a glass of wine after today”—without realizing your kids were listening? Stress and drinking are often paired in our culture, but what message does that send at home?
In this episode, I sit down with Adriana Cloud—a certified Gray Area Drinking coach, life coach, hypnotist, and host of the How to Drink Less podcast. After being a daily drinker for over a decade, Adriana quit in 2020 and now helps others create the sober—or sober-ish—life they truly want.
Together, we explore:
✔️ Why people turn to alcohol to manage anxiety
✔️ The difference between wanting a drink and needing one
✔️ How parents may unknowingly model stress-drinking for their kids
✔️ Healthier ways to cope with stress and build resilience
Whether you’re rethinking your own relationship with alcohol, or you’re considering the example you’re setting for your teens, this conversation is full of practical insight and encouragement.
🔗 Connect with Adriana Cloud:
Website: https://www.adrianacloud.com/
Podcast: How to Drink Less https://www.adrianacloud.com/podcast
Instagram: https://www.instagram.com/adriana_cloud_/
✨ Don’t forget to follow and subscribe for more conversations that help parents and teens navigate anxiety, stress, and healthy living.
Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: ccoufal@cynthiacoufalcoaching.com
Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
More information
Send us a text
Have you ever wished there was a way to calm stress quickly—whether it’s your teen shutting down, emotions running high, or life just feeling overwhelming?
In this episode, I sit down with Barb Fletcher, a Certified HeartMath® Coach and Stress Mastery Educator, to explore simple, science-backed tools that help you shift from chaos to calm in just minutes a day.
You’ll learn:
✨ What “coherence” really means and why it matters for parents and teens
✨ A two-minute Quick Coherence® technique you can use anytime, anywhere
✨ How parents can model calm to help their teens regulate emotions
✨ Practical ways to manage test anxiety, overwhelm, and daily stress
When Barb walked me through the Quick Coherence® exercise, I immediately felt calmer and lighter—and this is something your teen can even practice quietly in class before a test or during stressful moments.
💡 Try the Quick Coherence® technique today with your teen and notice the difference.
🔗 Connect with Barb Fletcher:
Website: https://www.barb-fletcher.com
LinkedIn https://www.linkedin.com/in/barbara-fletcher-stress-coach/
Facebook https://www.facebook.com/barbfletchercoach
🎧 Listen to more episodes of The Teen Anxiety Maze Podcast:
https://podfollow.com/the-teen-anxiety-maze
👩👩👧👦 Work with Cynthia:
Learn about 1:1 coaching and my parent membership: https://calendly.com/ccoufal/60-minute-consult
Timestamps:
00:00 Why stress feels overwhelming
02:15 Barb’s journey with HeartMath®
07:00 What coherence really means
10:00 Quick Coherence® Technique (step by step)
15:00 How teens can use this in the classroom
21:00 How parents’ calm energy affects their kids
28:00 Where to find Barb Fletcher
👉 If this episode helps, don’t forget to subscribe, and share with another parent who could use a little more calm today.
TeenAnxiety #ParentingTeens #StressRelief #HeartMath #AnxietySupport
Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: ccoufal@cynthiacoufalcoaching.com
Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
More information
Send us a text
Feeling overwhelmed by all the parenting advice out there? You’re not alone—and today’s guest, Jessica Shelley, is here to help you cut through the noise.
Jessica is a mom of six, former public school teacher, and co-founder of Launch Family—a personalized support platform that gives parents clear, practical guidance based on their unique family goals. Whether you homeschool, your kids are in public school, or somewhere in between, Jessica shares how to turn everyday chaos into meaningful learning moments.
In this episode, you’ll discover:
✅ How to raise confident, independent kids without the overwhelm
✅ Simple ways to make real-life moments into learning opportunities
✅ How to navigate parenting style differences with your partner
✅ The secret to cutting through conflicting parenting advice
✅ Why chores and kitchen time build skills for life
📌 Learn more about Jessica Shelley and Launch Family:
Website: http://launchfamily.com
LinkedIn: https://linkedin.com/in/jessica-shelley
🎧 Listen to more episodes of The Teen Anxiety Maze: https://www.youtube.com/watch?v=iHJMG1MKvw4&list=PL_GAwNq4evJ-FsN-0E4vA9-yGmkh2bFSZ
📩 Connect with me, Cynthia Coufal: https://www.betterregulatethannever.com/
If you found this episode helpful, don’t forget to like, subscribe, and share so more parents can find encouragement and support.
ParentingTips #Homeschool #RaisingConfidentKids #FamilyConnection #LifeSkillsForKids #ParentingAdvice
Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
More information
Send us a text
Is your teen avoiding showers? Are you tired of the nightly hygiene battles? In this episode, I sit down with Sabrina Yavil, founder of Gryme — a clean, safe personal care brand made just for tweens and teens.
With 20 years in the beauty industry and three boys at home, Sabrina saw a huge gap in the market — and in parenting. She shares how the right products (and the right mindset) can build independence, reduce power struggles, and actually support your child’s mental health.
🎧 We talk about:
Why typical “kids’ products” aren’t really for kids
The connection between hygiene habits and teen confidence
How simple routines reduce stress at home
What ingredients to avoid in personal care products
How parents can support autonomy in small but powerful ways
✨ Plus, Sabrina is offering a discount just for our audience!
Gryme
Use code TeenAnxietyMaze20
💬 What hygiene struggles do you face at home?
🔔 Don’t forget to like and subscribe, so you never miss a new episode that helps you parent through the anxiety maze.
TeenHygiene #TweenConfidence #MentalHealthMatters #ParentingTips #CleanBeautyForKids #TeenAnxiety #MomLife #Gryme #CynthiaCoufal #TeenParenting
Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: ccoufal@cynthiacoufalcoaching.com
Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
More information
Send us a text
Is your teen overwhelmed by the question, “What do you want to do with your life?” You’re not alone—and you’re not powerless.
In this episode of The Teen Anxiety Maze, I talk with career guide and author Jay Dusold, who’s on a mission to help teens and young adults find their True Job Match—and ditch the anxiety and confusion that come with too many choices and too little clarity.
💬 We cover:
Why today’s teens feel paralyzed about career decisions
The hidden impact of “analysis paralysis” on young people
What really makes a career the right fit (spoiler: it's not just passion)
How to support your teen without accidentally adding pressure
A simple starting point for helping your teen feel capable and hopeful again
🔗 Download Jay’s FREE resource: Know Before You Go
Help your teen avoid wasted time and regretful choices.
FaceBook Group
📲 Follow Jay Dusold:
Instagram – @lifeafter12th
YouTube – Life After Twelfth
TikTok – @lifeafter12th
LinkedIn – Jay Dusold
✨ Don’t forget to like, comment, and subscribe if you want more tools to help your teen manage anxiety, build confidence, and find direction.
Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: ccoufal@cynthiacoufalcoaching.com
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Text me: 785-380-2064
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In this episode, we’re diving into why worry is normal — and how you can help your teen manage it in a healthy, empowering way. If you’ve ever told your child “Don’t worry” and it didn’t seem to help, this episode is for you.
You’ll learn:
✅ Why worry is a natural part of the brain’s alarm system
✅ The real reasons kids (and adults!) feel anxious
✅ How to talk to worry — not just about it
✅ A powerful mindset shift every parent needs
✅ A quick strategy you can use today to support your teen
This is Part 1 of a special series previewing my upcoming live workshop on August 18th at 6PM Central — where I’ll teach you how to manage anxiety using my proven Triangle Formula: Perception, Process, and Plan.
🎁 Want to join the workshop?
Grab your seat here
👇 Subscribe for weekly tools, support, and conversations about helping anxious teens grow into confident young adults.
TeenAnxiety #ParentingTips #MentalHealth #AnxietyHelp #WorryLess #AnxietySupport #BackToSchoolAnxiety #NormalizeWorry
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Text me: 785-380-2064
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Are teen athletes under more pressure than we realize?
In this episode, I sit down with Licensed Professional Counselor and cheerleading coach Kaitlyn Sampson to talk about the hidden mental health struggles young athletes face—and what parents, coaches, and educators can do to help.
From performance anxiety and perfectionism to overloaded schedules and parental pressure, Kaitlyn shares powerful insights from her work with teens on and off the field. As the founder of Mental Health Booster, she combines coaching and counseling to support the whole athlete, not just the stats.
🔹 How performance anxiety shows up in sports
🔹 The difference between coaching vs. counseling
🔹 Why parents sometimes push too hard without realizing it
🔹 How to support your teen’s mindset, motivation, and balance
🔹 What athletes really need to succeed long-term
Whether your teen is aiming for the next level or just trying to enjoy their sport again, this conversation is packed with tools and perspective to help them thrive.
👉 Connect with Kaitlyn: https://www.mentalhealthbooster.com
📲 Follow her on Instagram: https://www.instagram.com/mentalhealthbooster
👇 Don’t forget to like, comment, and subscribe for more weekly content on teen mental health & anxiety!
Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: ccoufal@cynthiacoufalcoaching.com
Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
More information
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What do you do when your child comes out to you?
How do you support a transgender or nonbinary child — especially when it feels unfamiliar, overwhelming, or even scary?
In this episode, I sit down with Dr. Lulu, also known as The Momatrician — a pediatrician, parent coach, gender and sexuality educator, and the proud mom of a transgender child. But her journey didn’t begin with full understanding and acceptance.
Dr. Lulu opens up about:
Her honest, emotional response when her child came out
Growing up queer in a conservative Nigerian Catholic household
Why parental affirmation is life-saving for LGBTQ+ youth
The difference between accepting your child and truly affirming them
How parents can grow, even if they make mistakes
Whether you're a parent, educator, or someone seeking to understand the transgender experience better, this conversation will touch your heart and expand your perspective.
🔔 Don’t forget to like, comment, and subscribe for more honest conversations that help you support your child through anxiety, identity, and growth.
📘 Dr. Lulu’s Book: About Your Black Transgender Child: Answers to Most of Your Burning Questions
🎙️ Podcast: Moms for Trans Kids
YouTube Podcast: Moms 4 Trans Kids
📲 Follow Dr. Lulu on Instagram
🌐 Learn more about Dr. Lulu
Timestamps:
00:00 Introduction
03:10 Dr. Lulu’s story of growing up queer
08:45 How she responded when her child came out
14:20 Understanding gender identity vs. biological sex
22:00 What it truly means to affirm your LGBTQ+ child
30:50 Advice for parents just starting this journey
Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: ccoufal@cynthiacoufalcoaching.com
Find my podcast
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Text me: 785-380-2064
More information
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When should I push my anxious child—and when is it too much?
In this episode, I share a personal story about my grandson learning to swim and the powerful lesson it taught me about supporting anxious kids through discomfort without sending them into panic.
If you're a parent wondering:
“Am I pushing too hard?”
“Should I back off?”
“How do I help my child grow without overwhelming them?”
…this episode is for you.
💡 You'll learn:
The difference between the comfort zone, growth zone, and panic zone
How to recognize your child's limits—and when to gently stretch them
Why anxiety needs baby steps, not big leaps
Practical tools for building your child’s confidence
🎯 BONUS: I’m hosting a live parent workshop this Thursday (July 24 at noon CST) where I’ll go even deeper into anxiety—what causes it, how it shows up, and how to support your child with calm, confidence, and clarity.
👉 Sign up here: https://cheerful-writer-462.kit.com/products/how-to-calm-your-teens-anxiety-witho
🧠 Your child can do hard things—and so can you. Let’s talk about how.
🔔 Don’t forget to like, comment, and subscribe for more tools to navigate the anxiety maze.
Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
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What if helping your teen set just one clear, meaningful goal could shift their entire future?
In this episode, I’m joined by Phylicia Littleton, a National Certified Counselor and career consultant at Pearson Virtual Schools. We dive into how school counselors and parents can help teens set SMART goals that lead to real academic, emotional, and career success.
You’ll learn:
✅ How SMART goals improve motivation and reduce anxiety
✅ How to support your teen with realistic and effective goal setting
✅ Tips for time management, career planning, and building future readiness
✅ Why just one well-chosen goal can build lifelong confidence
Whether you're a parent, educator, or school counselor, you'll walk away with practical strategies to help teens turn their dreams into action, starting today.
👉 Don’t forget to like, comment, and subscribe for more content on supporting teens through anxiety, growth, and success.
🔗 Learn more about Phylicia Littleton and Pearson Virtual Schools:
Pearson Virtual Schools
Contact Phylica on LinkedIn
📌 Watch next: https://youtube.com/shorts/o0aUGL5r79k
https://youtu.be/Y-piemhZHiE
Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: ccoufal@cynthiacoufalcoaching.com
Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
More information
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Is your brain constantly telling you you're not good enough, or that everyone’s judging you? That voice—the inner critic or inner roommate—might sound convincing, but it’s not telling the truth.
In this episode, I break down 7 common thinking traps like mind reading, catastrophizing, and all-or-nothing thinking, and show you how to challenge them using powerful questions.
💬 You’ll learn:
• How to recognize the negative voice inside your head
• Simple ways to change your perception and reduce anxiety
• Practical tools to reframe anxious thoughts with facts and self-compassion
Whether you’re a teen struggling with self-doubt or a parent trying to support your anxious child, this video offers hope, tools, and support.
👇 Links & Resources:
🔗 Test Anxiety Calming Audio
📩 Contact Cynthia for coaching:
📌 Subscribe for weekly tools to help teens and parents navigate anxiety with confidence.
Here is a video about the inner mean person
Here is a video about the dark side of Social Media
Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
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Sign up for my July Workshop: How to Calm Your Teen's Anxiety Without Triggering Yours
Could your child’s anxiety or tics be something more? Meet Ethan Pompeo, whose health journey led to answers—and a mission to help others.
Ethan was misdiagnosed with Tourette’s as a teen and put on over 40 medications before discovering the real root of his symptoms: PANDAS (Pediatric Autoimmune Neuropsychiatric Disorders Associated with Streptococcus). In this powerful interview, Ethan shares his long road to healing, how CBD became a turning point, and why he now helps families find natural, effective relief through his company, Green Valley Nutrition.
🎧 In this episode, we talk about:
What PANDAS is and why it’s often misdiagnosed
How inflammation and strep infections can impact brain function
Ethan’s experience with conventional and alternative treatments
Why he’s passionate about safe, THC-free CBD products for families
His mission is to educate, advocate, and offer hope through his story
✅ This is a must-listen for parents of kids with anxiety, compulsions, tics, or autoimmune symptoms—or anyone curious about holistic wellness and natural healing.
🔗 Links mentioned in the episode:
Get a free bag of CBD gummies
Learn more about Ethan’s book
Visit Ethan’s website
Follow Ethan on Instagram
Follow on Facebook
Watch more on YouTube
💬 Leave a comment if you’ve experienced a long journey toward a diagnosis—or found healing through unexpected solutions. We’d love to hear from you.
Disclaimer: This video is for informational and educational purposes only. It is not intended to provide medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making changes to your or your child’s healthcare routine.
PANDAS #TeenAnxiety #CBDforAnxiety #NaturalHealing #ParentingTeens #EthanPompeo #GreenValleyNutrition
"Parents! Don’t miss this — Thursday, July 24th at Noon CST, I’m going live with a workshop that’s changing the game: ‘How to Calm Your Teen’s Anxiety Without Triggering Yours.’ It’s only $19, and you’ll learn my Triangle Formula — real strategies that actually work. Spots are filling — grab yours now, link’s in the show notes!"
Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
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Parenting differences can create chaos in families, but they don't have to. In this episode, I break down the four main parenting styles—authoritative, authoritarian, permissive, and uninvolved—and explain how understanding these differences can transform your co-parenting relationship.
Drawing from my own experience navigating conflicting parenting styles in her first marriage, Cynthia shares honest insights about how our backgrounds, personalities, and experiences shape the way we parent. She explores why couples inevitably clash over parenting approaches and offers practical solutions for finding common ground.
You'll discover:
- The four primary parenting styles and their impact on children
- Why we parent the way we do (and why our partners parent differently)
- How conflicting styles confuse kids and create family tension
- Three powerful strategies for creating a united front in parenting
Key Takeaways:
- Shared Family Values - How to identify 3-5 core values you both want to instill
- Must Agree On vs. Okay to Differ - Distinguishing between non-negotiable safety issues and acceptable differences
- The Pause and Plan Phrase - A code word system to avoid undermining each other in front of the kids
Whether you're married, divorced, or co-parenting in any capacity, this episode provides actionable tools to reduce conflict, support your partner, and create the consistency your children need to thrive.
Perfect for parents who want to stop fighting about parenting styles and start working together as a team.
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Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
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What if everything you thought you knew about human trafficking was wrong?
In this powerful episode, I sit down with Erin Williamson, a national expert in child trafficking prevention and survivor care, to reveal the truth about how trafficking really happens — and what parents, educators, and caregivers must know to protect the children in their lives.
You’ll learn:
How traffickers use grooming and manipulation — not abduction
Why many victims still attend school and appear "normal"
The critical role of technology and online platforms
Warning signs adults often miss
What to say to your child so they see you as a safe person
How to create tech boundaries that actually work
Erin also shares real-life stories and practical tips from her work at Love146.org, an organization dedicated to ending child trafficking and supporting survivors.
🎧 Listen, learn, and share this episode to help protect more kids.
🔗 Resources Mentioned:
Love 146: https://www.love146.org
Caregiver resources & email series: https://www.love146.org/caregivers
Common Sense Media: https://www.commonsensemedia.org
Wait Until 8th: https://www.waituntil8th.org
📢 Don’t forget to like, comment, and subscribe for more conversations that help you support kids through anxiety, safety concerns, and the challenges of growing up in today’s world.
ChildTrafficking #OnlineSafety #ParentingTips #TeenSafety #ErinWilliamson #Love146 #DigitalParenting #HumanTraffickingAwareness
"Parents! Don’t miss this — Thursday, July 24th at Noon CST, I’m going live with a workshop that’s changing the game: ‘How to Calm Your Teen’s Anxiety Without Triggering Yours.’ It’s only $19, and you’ll learn my Triangle Formula — real strategies that actually work. Spots are filling — grab yours now, link’s in the show notes!"
Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
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Feeling overwhelmed? Mind racing with thoughts about school, friendships, the future, or just... everything? You're not alone. This sleep meditation is specifically designed for teens and young adults who struggle with anxiety and racing thoughts at bedtime.
What you'll find in this meditation:
✨ Techniques to quiet your overactive mind
✨ Body relaxation exercises to release tension
✨ Gentle reminders that you don't have to have it all figured out
✨ Validation for the unique pressures your generation faces
✨ Peaceful visualizations to drift into restful sleep
Perfect for when you're:
Stressed about school or grades
Overthinking social situations
Anxious about the future
Feeling pressure to be perfect
Having trouble shutting off your thoughts at night
This meditation meets you where you are - no judgment, no pressure to be anything other than human. Your generation carries a lot, and it's okay to feel overwhelmed sometimes. Tonight, give yourself permission to rest.
Tips for best results:
Use headphones or earbuds for a more immersive experience
Find a comfortable position in bed
Dim the lights or use your phone's dark mode
Try to listen to the whole meditation without checking your phone
You're doing better than you think. You're stronger than you know. And right now, it's time to let sleep take care of you. 💙
Subscribe for more sleep meditations and mental wellness content!
Download the Mp3 version of this sleep meditation:
https://cheerful-writer-462.ck.page/e430e6eaf5/thanks
SleepMeditation #TeenAnxiety #YoungAdultWellness #AnxietyRelief #SleepStories #MentalHealth #Mindfulness #RestfulSleep #TeenMentalHealth #selfcare
Remember: This meditation is for relaxation purposes and doesn't replace professional mental health care. If you're struggling with persistent anxiety, please reach out to a trusted adult or mental health professional.
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Text me: 785-380-2064
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Exhausted parent, this one's for you. After a day of endless decisions, mental checklists, and carrying the invisible load of family life, your mind deserves to rest. This sleep meditation is specifically designed for parents who struggle to "turn off" at bedtime.
What you'll find in this meditation:
✨ Recognition of the unique mental load parents carry
✨ Permission to stop being "on" and just BE
✨ Gentle body relaxation to release physical tension
✨ Mindful techniques to quiet your planning mind
✨ Loving reminders of your worth beyond parenting
✨ Peaceful imagery to guide you into restorative sleep
Perfect for when you're:
Mentally reviewing tomorrow's schedule at bedtime
Carrying worry about your children
Feeling overwhelmed by the invisible labor of parenting
Struggling to transition from "parent mode" to sleep
Exhausted but your mind won't stop racing
Feeling like you're never doing enough
This meditation honors the reality of modern parenting - the beautiful chaos, the constant giving, and the deep love that sometimes keeps us awake with worry. Tonight, give yourself permission to rest knowing you've done enough today.
Tips for best results:
Use headphones for a more immersive experience
Listen after your bedtime routine is complete
Keep your phone on Do Not Disturb
Allow yourself to drift off during the meditation
You are enough. You have given your family what they needed today. Now it's time to give yourself the gift of peaceful sleep. 💙
Subscribe for more parenting teens content.
Download the Mp3 version of this sleep meditation:
https://cheerful-writer-462.ck.page/e430e6eaf5/thanks
SleepMeditation #ParentAnxiety #MomLife #DadLife #ParentWellness #AnxietyRelief #SleepStories #MentalHealth #Mindfulness #ParentSelfCare #RestfulSleep #ParentingStress
Remember: This meditation is for relaxation and doesn't replace professional mental health care. If you're struggling with persistent anxiety or parental burnout, please consider speaking with a healthcare provider.
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Text me: 785-380-2064
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Wendy Cole: Transitioning at 67 & Living as Your True Self
Have you ever felt like you weren’t living as your real self?
In this powerful episode, I sit down with Wendy Cole, a Transition Mentor who made the life-altering decision to transition at age 67. Wendy shares her deeply personal story—from knowing her true identity as a child to finally embracing it decades later.
We talk about:
The difference between gender and sex
Why the mental journey of transition is so often overlooked
How to support transgender youth with love and understanding
What parents need to know (and what to avoid)
How to live more freely by shifting your beliefs
Whether you're a parent, educator, ally, or someone who’s curious to learn more about gender identity, this episode offers honest education, heartfelt encouragement, and a message of hope.
🌈 I am a gender-affirming professional who believes in creating safe spaces for all people, especially young people navigating anxiety, identity, and change.
👇 Watch now to learn, reflect, and grow.
🔗 Helpful Links:
Wendy's Podcast: Demystifying the Transgender Journey
Wendy's Article for Parents (via PFLAG)
Wendy's Website
🧠 Subscribe for weekly episodes that support emotional well-being, identity development, and stronger family relationships.
"Parents! Don’t miss this — Thursday, July 24th at Noon CST, I’m going live with a workshop that’s changing the game: ‘How to Calm Your Teen’s Anxiety Without Triggering Yours.’ It’s only $19, and you’ll learn my Triangle Formula — real strategies that actually work. Spots are filling — grab yours now, link’s in the show notes!"
Find my podcast
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Text me: 785-380-2064
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🌈 You Are Loved. You Belong. 🌈
In this heartfelt Pride Month episode, I open up about my journey through faith, spirituality, and becoming a lifelong ally to the LGBTQIA+ community.
Growing up in a conservative religion, I struggled to reconcile the love I felt from God with the rejection I saw around me. As an adult, I found a way to hold onto the parts of my faith that were rooted in love, mercy, and radical inclusion—and let go of the rest.
Whether you're a young person exploring your identity, a parent navigating unfamiliar territory, or someone who's been hurt by religion—you are welcome here. This episode is my love letter to you. 💜
🔔 Subscribe for weekly support, guidance, and real talk.
👇 In this episode, I share:
Why I call myself a Christian and an LGBTQ+ ally
How my church celebrates Pride (yes, we’re painting nails at Pride Palooza!)
What it means to truly offer safe, affirming space to others
The role of mercy in my work with teens, parents, and families
🌟 Next Week's Guest: Wendy Cole, a powerful transition mentor with a story you won’t want to miss.
✊ Let’s build a world where everyone feels seen, supported, and celebrated.
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Text me: 785-380-2064
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What if your anxiety isn't actually anxiety—but your blood sugar crashing?
In this episode, board-certified psychiatrist Dr. Tracy McCarthy reveals the connection between what you eat and how you feel. After years of prescribing medications and feeling limited by traditional approaches, Dr. McCarthy discovered functional medicine—and it changed everything.
🎯 What You'll Learn:
✅ The #1 hidden cause of anxiety that 99% of people don't know about
✅ How the "blood sugar rollercoaster" triggers panic attacks
✅ Why inflammation is secretly sabotaging your mental health
✅ 3 supplements that can transform anxiety naturally
✅ The truth about food sensitivity testing (and what works better)
✅ Simple diet changes that eliminated patients' anxiety completely
✅ How to use a continuous glucose monitor to hack your mood
🔍 Key Topics Covered:
Blood sugar spikes and anxiety connection
Omega-3 vs Omega-6 fats and inflammation
Magnesium glycinate for anxiety relief
B vitamins and mental health
The gut-brain connection
Elimination diets vs. food sensitivity tests
Functional medicine approach to mental health
Balance your blood sugar - Pair carbs with protein and healthy fats
Take magnesium glycinate - Especially at bedtime for better sleep
Start with ONE change - Don't overwhelm yourself trying to do everything at once
🎁 FREE RESOURCES:
📋 Get Dr. McCarthy's FREE guide: "Top 10 Overlooked Causes of Anxiety, Depression, and Brain Fog"
📱 Follow Dr. Tracy McCarthy:
Website
Instagram
Program: Natural Mood Solution (online course)
I’m hosting a Parenting Styles Workshop—to help you figure out what’s going on beneath the surface, understand each other better, and build more consistency at home.
🗓️ Thursday, June 19 12:00 PM CST
🔗 Sign up Here! https://cheerful-writer-462.kit.com/4c96e33f14– or just check the show notes for the link.
I can’t wait to see you there!
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Text me: 785-380-2064
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Divorce doesn’t have to damage your kids. In this episode, certified divorce coach and therapist Karen McNenny shares how divorced parents can reduce anxiety in children by improving communication, building co-parenting strategies, and creating stability across two homes. Whether you're going through a divorce or supporting families who are, you’ll learn practical tips to protect your child’s mental health and emotional well-being.
🔹 What causes anxiety in kids during divorce
🔹 How to avoid putting children in the middle
🔹 Simple co-parenting hacks that reduce stress
🔹 Why consistency between homes matters
🔹 How to reframe divorce as a family renovation
👩⚖️ Karen McNenny is the creator of The Good Divorce Experience and host of The Good Divorce Show. Learn more about her work and resources at The Good Divorce Coach.
🎧 Listen, learn, and share with parents, educators, or anyone navigating family transitions.
Sign up for my Parenting Styles Workshop
👉 Subscribe for more expert advice on teen anxiety, parenting, and healthy family dynamics.
I’m hosting a Parenting Styles Workshop—to help you figure out what’s going on beneath the surface, understand each other better, and build more consistency at home.
🗓️ Thursday, June 19 12:00 PM CST
🔗 Sign up Here! https://cheerful-writer-462.kit.com/4c96e33f14– or just check the show notes for the link.
I can’t wait to see you there!
Find my podcast
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Text me: 785-380-2064
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Did you know your anxiety might be lying to you? 🤯
In this powerful episode of The Teen Anxiety Maze, I’m joined by award-winning teen mental health speaker and bestselling author, Brittany Richmond, to expose the lies anxiety tells—and how teens can take back control.
We talk about Brittany’s personal journey with multiple anxiety disorders, how perfectionism can mask deep emotional struggles, and why The Breakfast Club still gets it so right when it comes to teen emotions.
🎬 In this episode, you’ll learn:
✅ The hidden signs of high-functioning anxiety in teens
✅ Why teens feel alone even when they’re surrounded by people
✅ What The Breakfast Club teaches us about belonging and mental health
✅ Brittany’s AAA method for managing anxiety (Act, Assess, Adjust)
✅ How to help teens stop believing every thought they have
This one is real, raw, and packed with practical takeaways for teens, parents, and educators alike.
👉 Subscribe for more episodes to help you navigate teen anxiety with clarity and confidence.
🔗 Learn more about Brittany Richmond
📘 Grab her book Lies My Anxiety Has Told Me
📲 Follow Brittany on Instagram
I’m hosting a Parenting Styles Workshop—to help you figure out what’s going on beneath the surface, understand each other better, and build more consistency at home.
🗓️ Thursday, June 19 12:00 PM CST
🔗 Sign up Here! https://cheerful-writer-462.kit.com/4c96e33f14– or just check the show notes for the link.
I can’t wait to see you there!
Find my podcast
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Text me: 785-380-2064
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What if we celebrated teens the same way we celebrate celebrities? ✨
In this inspiring episode of The Teen Anxiety Maze, I talk with Orlana Darkins Drewery, founder of The Shyne Awards, a red-carpet ceremony that honors young people (ages 13–24) doing incredible things in academics, arts, community service, and more.
We discuss:
🌟 How to recognize and celebrate the small wins in teens' lives
🧠 Why listening without judgment builds real connection
🎮 The importance of showing interest in what teens care about (even gaming!)
🙌 How The Shyne Awards is changing lives—and how you can nominate a teen!
Orlana shares her journey from feeling overlooked because of her zip code to creating a platform where youth can shine—literally and figuratively.
🔗 Learn more about The Shyne Awards
📣 Nominate a teen (ages 13–24) today!
📍 Follow Orlana:
Instagram
LinkedIn
YouTube
Website
I’m hosting a Parenting Styles Workshop—to help you figure out what’s going on beneath the surface, understand each other better, and build more consistency at home.
🗓️ Thursday, June 19 12:00 PM CST
🔗 Sign up Here! https://cheerful-writer-462.kit.com/4c96e33f14– or just check the show notes for the link.
I can’t wait to see you there!
Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
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In this powerful episode, I sit down with Sid McNairy — bestselling author, spiritual coach, and 2024 World Peace Award recipient — to explore how we can transform anxiety, fear, and inner chaos into peace, clarity, and purpose.
Sid shares his journey from football coach to global peace leader and breaks down “The Practice,” a life-changing framework anyone can use to raise their frequency, create inner harmony, and live with intention.
🎧 You’ll learn:
Why peace is the highest accessible frequency
How discipline fuels a peaceful mind
What your voice reveals about your energy
Practical tools to feel calm and centered every day
The real reason love alone isn’t enough
Whether you’re overwhelmed by anxiety or simply seeking more balance, this conversation will shift how you see your power, your peace, and your path forward.
👉 Watch now and take the 24-hour peace challenge!
🔗 Learn more about Sid McNairy and his work.
📌 Don’t forget to Review, subscribe, and share if this helped you!
I’m hosting a Parenting Styles Workshop—to help you figure out what’s going on beneath the surface, understand each other better, and build more consistency at home.
🗓️ Thursday, June 19 12:00 PM CST
🔗 Sign up Here! https://cheerful-writer-462.kit.com/4c96e33f14– or just check the show notes for the link.
I can’t wait to see you there!
Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
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I gave a Baccalaureate speech this year to my hometown high school, and I wanted you to hear my message as well!
Please share it with anyone that could use a hopeful message for the future!!
I am sending much love to all graduates and their families!
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Is your teen constantly overwhelmed, anxious, or shutting down? In this episode, we explore practical, research-backed ways to help them regain calm and confidence, without forcing or fixing.
Join me, Cynthia Coufal, teen anxiety coach, as I sit down with Dr. Matthew Berstein, psychologist, educator, and mindfulness expert, for a refreshing conversation about how anxiety shows up in teens and what actually helps.
You’ll learn:
Why typical adult responses can backfire with anxious teens
How mindfulness can be accessible and effective—even for skeptical teens
What self-awareness looks like in real life (not just theory)
Simple ways you can support your teen without increasing tension
Whether you're a parent, educator, or coach, this episode is packed with takeaways you can use today.
🔔 Don’t forget to subscribe for more episodes on helping teens manage anxiety with confidence and clarity.
📌 Resources Mentioned
Learn more about Dr. Matthew Bernstein
Article Dr. Bernstein mentioned
I’m hosting a Parenting Styles Workshop—to help you figure out what’s going on beneath the surface, understand each other better, and build more consistency at home.
🗓️ Thursday, June 19 12:00 PM CST
🔗 Sign up Here! https://cheerful-writer-462.kit.com/4c96e33f14– or just check the show notes for the link.
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Is your anxious teen really ready for college? In this episode of The Teen Anxiety Maze, I’m joined by college success coach Alexandra Holt, founder of Campus Thrive Coaching, to tackle one of the most common and stressful questions parents face: What if my child isn’t ready for college?
We talk about:
✅ How anxiety impacts college readiness
✅ What skills your teen needs before they leave home
✅ How parents can start building independence now
✅ When to consider a gap year or alternative paths
✅ Navigating accommodations and mental health services in college
Whether your teen is preparing for college or still unsure about their path, this conversation is packed with practical advice, encouragement, and next steps to help them move forward with confidence.
🎁 Free Resource from Alexandra:
Grab the Mental Health Toolkit for your teen
🗓 Worried about college readiness?
Book a free consultation with Alexandra
🎧 Listen to more episodes & get tools for anxious teens
I’m hosting a Parenting Styles Workshop—to help you figure out what’s going on beneath the surface, understand each other better, and build more consistency at home.
🗓️ Thursday, June 19 12:00 PM CST
🔗 Sign up Here! https://cheerful-writer-462.kit.com/4c96e33f14– or just check the show notes for the link.
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Is your child struggling with math anxiety? Avoiding homework, saying “I’m not a math person,” or feeling frustrated by numbers?
In this episode, I talk with Mina Neuberg, CEO of Wonder Math, the only math program designed to build confidence and reduce anxiety through storytelling, adventure, and a growth mindset.
You’ll learn:
✅ Why math anxiety affects nearly 60% of students
✅ How Wonder Math makes math fun, engaging, and stress-free
✅ The link between math confidence and future success
✅ How to support your child emotionally and academically
🎁 Get 80% off Wonder Math!
Use code Podcast19
Let’s change the way your child sees math—and themselves.
🔔 Don’t forget to subscribe for more tips on helping your child navigate anxiety with confidence!
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Is your teen’s anxiety just normal stress — or something more? In this powerful episode, we unpack the science of hope and how it can be a game-changer for kids struggling with anxiety.
I’m joined by Sara Stockwell, a longtime educator, school psychologist, and mental health advocate who brings deep insight and personal experience to the conversation. We talk about:
✅ The real difference between normal anxiety and a deeper issue
✅ How to help kids who are paralyzed by fear and panic
✅ Why hope is more than wishful thinking — it’s a science-backed strategy
✅ Tools for parents, educators, and anyone who supports youth
✅ What to do if your child refuses therapy or won’t open up
Sara shares her own story of growing up with OCD and panic attacks — and how she’s now helping families and schools support kids through anxiety, trauma, and stress with practical, proven methods.
🎧 Don’t miss this heartfelt, informative, and hopeful episode.
🔗 Learn more about Sara’s work at Battelle for Kids:
📌 Subscribe for more weekly conversations on parenting, anxiety, and emotional health
I’m hosting a Parenting Styles Workshop—to help you figure out what’s going on beneath the surface, understand each other better, and build more consistency at home.
🗓️ Thursday, June 19 12:00 PM CST
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Jodi Silverman, empty nest coach, reveals how the journey of letting go starts when teens gain independence - not when they leave home. Learn to shift from "fixer" to "coach," empowering both yourself and your teen while reducing parental anxiety.
Discover practical strategies for:
Reclaiming your identity while parenting teens
Helping teens build confidence through supported failure
Finding balance between motherhood and self-fulfillment
Taking small "dares" to rediscover your passions
Connect with Jodi:
Website
Facebook
Email: jodi@momswhodare.com
EmptyNest #ParentingTeens #MotherhoodJourney #SelfDiscovery
I’m hosting a Parenting Styles Workshop—to help you figure out what’s going on beneath the surface, understand each other better, and build more consistency at home.
🗓️ Thursday, June 19 12:00 PM CST
🔗 Sign up Here! https://cheerful-writer-462.kit.com/4c96e33f14– or just check the show notes for the link.
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Are you a foster or adoptive parent struggling to support your child through anxiety and trauma? In this episode, I sit down with Bonnie Butler, a certified life coach and mother of ten—six of whom she adopted after fostering them. Bonnie shares her powerful journey, the challenges of parenting children who have experienced trauma, and practical strategies for helping kids navigate anxiety.
💡 In this episode, we discuss:
✔️ The unique struggles foster and adoptive parents face
✔️ How trauma impacts a child’s anxiety and emotional well-being
✔️ The biggest mistakes parents make and how to avoid them
✔️ Bonnie’s expert strategies for creating a supportive home environment
🚀 Don't miss Bonnie’s upcoming summit for parents! Gain expert guidance on how to help your child manage anxiety and emotional struggles.
🎧 Listen to the full conversation and get actionable insights today!
👍 If you found this helpful, give it a like, subscribe for more episodes, and share it with other parents who need this support!
Bonnie's Website
Email Bonnie: bonnie@bonniebutlercoaching.com
Facebook
Instagram
Anchoring Your Why
Feelings Wheel
I’m hosting a Parenting Styles Workshop—to help you figure out what’s going on beneath the surface, understand each other better, and build more consistency at home.
🗓️ Thursday, June 19 12:00 PM CST
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How Strength Training Helps Teens Manage Anxiety and Build Confidence
Anxiety and stress are on the rise for teens, but what if there was a powerful, science-backed way to help? In this episode, I talk with Jensi Shaw, founder of Vessel Initiative, LLC, about how resistance training and movement can transform mental health.
Jensi shares her personal journey—from believing she wasn’t an athlete to discovering how strength training helped her heal from grief and build confidence. Now, she’s on a mission to help teens harness the power of movement to develop resilience, manage anxiety, and step into leadership.
🌟 In this episode, we cover:
✅ How strength training reduces anxiety and stress
✅ The connection between movement and emotional resilience
✅ Why teens don’t need to be athletes to benefit from exercise
✅ How parents can support their teens in building mental strength
🚀 FREE EVENT FOR TEENS! Jensi is hosting a virtual leadership workshop at the end of April to help teens develop confidence, vision, and leadership skills. Don’t miss this opportunity!
📌 Learn more & sign up here
🔔 Don’t forget to Review and SUBSCRIBE so you never miss an episode!
Website for Vessel Initiative
Follow Jensi on LinkedIn
Email Jensi: jensi@vesselinitiative.com
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In this episode of Teen Anxiety Maze, I welcome the extraordinary Dr. Tara Perry, a Clinical Hypnotherapist and Doctor of Chinese Medicine whose approach to anxiety has transformed celebrities, Olympians, and thousands of everyday people struggling with invisible burdens.
Have you ever wondered why your teen's anxiety persists despite their best efforts? Dr. Perry reveals the profound truth: we're often operating on outdated internal programming installed between ages 2-10, carrying invisible 100-pound backpacks of emotional weight we don't even realize we're bearing.
This conversation unveils the magnificent power of your subconscious mind - processing an astounding 40 MILLION bits of information per second compared to just 40 bits consciously. Dr. Perry shares breathtaking stories of transformation, including her 89-year-old mother healing a shattered kneecap through subconscious work, and a military veteran finding peace after years of maximum-level PTSD.
What touched me deeply was realizing how we unknowingly pass anxiety through generations, modeling for our children what we learned from our parents. But here's the beautiful truth - this cycle can be broken, often more quickly than you'd imagine.
Dr. Perry offers practical wisdom for immediate implementation:
The "puppy dog" approach to retraining your nervous system
Why celebrating small wins rewires your brain for success
How diet, breath work, and connection create the foundation for lasting change
This episode isn't just information—it's an invitation to transformation for both you and your teen. As Dr. Perry says, "I feel like I get paid to let people out of prison, and that thrills me."
Connect with Dr. Tara
Instagram
Facebook
LinkedIn
Free meditation gift: Go to the bottom of Dr. Tara Perry's website Home Page
TeenAnxiety #SubconsciousHealing #ParentingSupport #MentalWellness #AnxietyRelief
I’m hosting a Parenting Styles Workshop—to help you figure out what’s going on beneath the surface, understand each other better, and build more consistency at home.
🗓️ Thursday, June 19 12:00 PM CST
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The Mindset Shift That Can Break Your Teen's Negativity Cycle
Struggling with a teen who's trapped in negativity? In this episode, discover powerful mindset tools to help both you and your teen break free from negative thinking patterns. Learn the crucial difference between fixed and growth mindsets, and how simple shifts in language and perspective can transform your teen's approach to challenges.
I share practical strategies you can implement today, including:
How to model positive mindset techniques for your teen
The power of adding "yet" to limiting beliefs
Ways to reframe setbacks as opportunities for growth
Simple daily practices like gratitude journaling and celebrating small wins
Whether your teen seems resistant to everything you say or you're caught in your own negativity cycle, these evidence-based techniques can help create lasting change. Learn how mindset work is fundamental to anxiety management and how these shifts can improve communication and resilience for the whole family.
Subscribe for more strategies to help teens and parents thrive through life's challenges!
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🚗 Driving Anxiety SOLVED: Expert Reveals How Teens Can Become Confident Drivers! 🚦
Are you a parent struggling with a teen who's terrified of driving? Or a young driver feeling overwhelmed by the thought of getting behind the wheel? This episode is your ultimate guide!
In this eye-opening conversation, I sit down with Nigel Tunnacliffe, CEO of Coastline Academy - the #1 driving school transforming teen driving education across America.
📍 What You'll Learn:
Why driving anxiety is actually a GOOD thing
Proven strategies to build teen driving confidence
How parents can support nervous new drivers
The surprising truth about teen driving trends
Professional tips for safe driving education
🎁 BONUS: Free Download - "9 Steps to Getting Your New Driver Safely Behind the Wheel"
Key Moments:
0:00 Introduction
3:45 Understanding Teen Driving Anxiety
7:22 Parent's Role in Driver Education
12:10 Customized Learning Approaches
16:30 Building Confidence Behind the Wheel
🔔 Subscribe for more expert parenting and teen mental health insights!
📞 Connect with Coastline Academy:
Website
Instagram
I’m hosting a Parenting Styles Workshop—to help you figure out what’s going on beneath the surface, understand each other better, and build more consistency at home.
🗓️ Thursday, June 19 12:00 PM CST
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I can’t wait to see you there!
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As parents, our instinct is to shield our kids from discomfort—but what if removing challenges is actually increasing their anxiety? In this episode, I dive into a powerful story from The Anxious Generation by Jonathan Haidt that perfectly illustrates why kids need struggle to grow stronger.
I share the surprising science behind resilience, the dangers of overprotection, and practical ways to help your child develop the confidence and skills they need to face life’s challenges. Plus, I’ll give you actionable steps to start fostering independence in your child today—no matter their age!
What You’ll Learn in This Episode:
✅ How overprotecting kids leads to increased anxiety
✅ The science behind stress wood and what trees teach us about resilience
✅ Practical ways to introduce healthy challenges to your child’s life
✅ How to help your child develop problem-solving skills and independence
✅ Small, everyday actions that build emotional strength and confidence
Resources & Links:
📖 The Anxious Generation by Jonathan Haidt –
🎥 Subscribe to my YouTube channel for more insights
🎧 Listen to past podcast episodes
If you found this episode helpful, please leave a review and share it with a fellow parent! Let’s empower our kids to face life with confidence. 💪
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Struggling with Teen Anxiety? Discover Detective Ev's Functional Medicine Secrets
Is your teen battling anxiety? You're not alone. In this episode, we talk with Evan Transue, aka Detective Ev, who's helped over 50,000 students overcome anxiety and thrive.
Here's what you'll discover:
Evan's incredible story of healing himself & others using functional medicine
Actionable tips to help your teen manage stress & improve their mental wellness
The surprising link between sleep deprivation & teen anxiety
Why nutrition & gut health are crucial for mental clarity
How environmental factors impact our kids' mental health
My audience gets a free course with 5 screening tests.
Free Course
About Evan Transue:
Host of the Health Detective Podcast
Owner of Bucks County Light Therapy & Functional Medicine Center
Functional Diagnostic Nutritionist
Resources:
Podcast
Functional Medicine Center
Book
Bucks County Life Therapy
Don't let anxiety control your teen's life. Tune in for practical solutions and real hope!
I’m hosting a Parenting Styles Workshop—to help you figure out what’s going on beneath the surface, understand each other better, and build more consistency at home.
🗓️ Thursday, June 19 12:00 PM CST
🔗 Sign up Here! https://cheerful-writer-462.kit.com/4c96e33f14– or just check the show notes for the link.
I can’t wait to see you there!
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Finding Purpose in Grief: A Conversation with Amy Shaw | Teen Anxiety Maze Podcast
In this powerful episode of Teen Anxiety Maze, I speak with Amy Shaw, a mother of ten who transformed her grief into purpose after her husband's terminal diagnosis. Amy shares her remarkable journey of raising four biological and six adopted children, navigating profound loss, and ultimately creating the "Walk the Red" program to help others face terminal illness with dignity and meaning.
Amy opens up about the stillbirth of her child at 39 weeks, facing her husband's terminal brain cancer diagnosis while raising children ages 3-18, and how these experiences shaped her approach to grief. Rather than becoming bitter, she chose growth and created practical resources for others going through similar situations.
Key moments in this episode:
00:45 Amy's journey to mothering ten children, including international adoptions
05:20 The profound impact of early losses and her decision to not let grief define her
10:35 How her family approached her husband's terminal diagnosis
14:50 Creating the "Navigating Goodbye" guide for those blindsided by terminal illness
19:30 How teenagers vs. young children process grief differently
23:15 The powerful mindset shift that helped her family "cheer on" her husband
Whether you're a parent, educator, or someone facing loss, Amy's perspective on how we can all "walk the red carpet" of life offers profound wisdom on making the most of every moment we have.
📚 RESOURCES MENTIONED:
Amy's New Book: "Navigating Goodbye: A Guide for Those Blindsided by Terminal Illness"
Walk the Red Program:
Grief Support Resources:
I’m hosting a Parenting Styles Workshop—to help you figure out what’s going on beneath the surface, understand each other better, and build more consistency at home.
🗓️ Thursday, June 19 12:00 PM CST
🔗 Sign up Here! https://cheerful-writer-462.kit.com/4c96e33f14– or just check the show notes for the link.
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Struggling to Get Started? Here’s How to Finally Take Action! 🎧✨Do you ever sit down to work, stare at your to-do list, and feel completely stuck? You know what you need to do, but actually starting feels impossible? You’re not alone—I hear this from my clients all the time.
Task paralysis isn’t just procrastination—it’s a real challenge that can leave you feeling overwhelmed, frustrated, and anxious. But here’s the good news: task initiation is a skill you can develop! And in today’s episode, I’m breaking down exactly how to do it.
🔥 What You’ll Learn in This Episode:
✅ Why starting a task feels harder than actually doing it
✅ How anxiety and perfectionism create a cycle of avoidance
✅ The "5-Minute Goal" method to break through resistance
✅ How to use cognitive pairing to make tasks feel easier
✅ The "Soften the Blow" technique to transition into tough tasks
✅ How coaching can help when nothing else seems to work
🎯 This Episode Is for You If:
✔️ You (or your teen) keep putting off tasks, even when you want to get them done
✔️ You struggle with disorganization, deadline extensions, or incomplete work
✔️ You’re overwhelmed by big projects and don’t know where to start
✔️ You want to improve focus, motivation, and productivity
🎧 Listen Now & Take Control of Your To-Do List:
👉 If this episode resonates with you, do me a favor!
✅ Leave a review—it helps more people find this podcast!
✅ Share this episode with a friend who struggles with procrastination!
✅ Screenshot & tag me on social media—I’d love to hear your biggest takeaway!
TaskParalysis #Procrastination #OvercomingAnxiety #TaskInitiation #ExecutiveFunction #HowToGetStarted #TimeManagement #Motivation #MentalHealth #StopProcrastinating #StudyTips #AnxietyHelp
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Parenting an Anxious Teen: What You Need to Know
Is your teen struggling with anxiety? Do you feel unsure about how to help them without making things worse? In this episode of The Teen Anxiety Maze, I’ll break down what every parent needs to know about supporting an anxious teen—without overstepping or adding more stress.
You'll learn:
✅ The key signs of anxiety in teens (and what they really mean)
✅ How to respond in a way that helps, not hurts
✅ The #1 mistake parents make when trying to "fix" anxiety
✅ Simple, effective strategies to help your teen build resilience
Parenting an anxious teen is challenging, but you don’t have to navigate it alone. Watch now to gain the tools and confidence to support your teen’s mental health.
Follow Duygu Balan:
Website: https://www.duygubalan.com/
Instagram: https://www.instagram.com/duygubalan
Facebook: https://www.facebook.com/duygu.balan.5
LinkedIn: https://www.linkedin.com/in/duygubalan/
🔔 Subscribe for more tips on teen anxiety and emotional well-being!
📩 Need personalized support? Book a call with me to tell me all about it!
I’m hosting a Parenting Styles Workshop—to help you figure out what’s going on beneath the surface, understand each other better, and build more consistency at home.
🗓️ Thursday, June 19 12:00 PM CST
🔗 Sign up Here! https://cheerful-writer-462.kit.com/4c96e33f14– or just check the show notes for the link.
I can’t wait to see you there!
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🌟 How to Equip Teens with Life Skills for Success 🌟
What’s the one life skill you wish you had learned in school but didn’t? Self-awareness? Emotional regulation? Resilience? These essential skills are often overlooked in traditional education—but they’re critical for thriving in today’s fast-changing world.
In this episode of The Teen Anxiety Maze, I chat with Nitin Gour, founder and CEO of Bloomster, a groundbreaking platform designed to teach kids over 25 essential life skills. With a mission to prepare teens for real-world challenges, Nitin shares how Bloomster focuses on holistic growth through self-awareness, leadership, mindfulness, and more.
🎙️ What we cover in this episode:
Why self-awareness is the #1 predictor of success.
How to prepare teens for an AI-driven future.
The powerful impact of holistic education on kids’ confidence and resilience.
How Bloomster’s innovative platform bridges the gap between academics and real-life readiness.
💡 Parents, educators, and caregivers—you’ll gain valuable insights on how to empower the next generation with skills they need to thrive.
🔗 Links & Resources:
🎧 Listen to the full episode on The Teen Anxiety Maze Podcast
🌐 Learn more about Bloomster
Instagram
Facebook
TikTok
📘 Get your free trial and exclusive discount on Bloomster’s life skills courses:
TTAMBLOOMMTH25: 25% discount on monthly payments
TTAMBLOOMYRL25: 25% discount on yearly payment
I’m hosting a Parenting Styles Workshop—to help you figure out what’s going on beneath the surface, understand each other better, and build more consistency at home.
🗓️ Thursday, June 19 12:00 PM CST
🔗 Sign up Here! https://cheerful-writer-462.kit.com/4c96e33f14– or just check the show notes for the link.
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Transitioning from high school into adulthood—whether it’s college, the workforce, or the military—can be overwhelming for teens and their families. In this episode, we tackle the anxiety that comes with these life-changing moments and provide practical strategies to move forward with confidence and resilience.
🔑 What You’ll Learn:
How to turn nervous energy into excitement for the future
Simple tools to manage anxiety during big transitions
Ways to build resilience and prepare for independence
Tips for parents to support their teens without adding pressure
Whether you’re a teen preparing for the next chapter or a parent wondering how to help, this episode is packed with actionable advice and encouragement to take the next step fearlessly.
🧠 About Cynthia Coufal:
Cynthia is a teen anxiety coach and host of The Teen Anxiety Maze. With 25 years of experience as a school counselor, she’s passionate about equipping teens and parents with the tools to navigate anxiety and thrive in their unique journeys.
🔔 Subscribe for more:
Don’t forget to Subscribe for weekly episodes on managing anxiety and thriving in life’s challenges and Rate and Review so more families can find us!
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Do you find yourself stuck in a cycle of emotional or binge eating? You're not alone. In this episode, we uncover how anxiety, habits, and emotions fuel eating struggles—and, more importantly, how you can take control. Learn powerful strategies to rewire your brain, regain confidence, and shift from chaotic eating to mindful, empowered choices.
🌟 What You'll Learn:
The connection between anxiety and eating habits
Why emotional eating feels so hard to stop (and how to overcome it)
Brain-based techniques to rewire your habits for long-term success
Simple steps to build confidence in your eating choices
It’s time to break free from bingeing and emotional eating. Watch now to discover how to transform your relationship with food and find the peace and control you deserve.
🛠 Tools & Resources:
Amber Abila's Email: amberabilacoaching@gmail.com
Website
💚Instagram
💚Free Support Group
💚Free Guided Urge Audio
💬 Let’s Connect!
Have questions or a success story to share? Send me a message!
Don't forget to subscribe, rate and review this podcast!
✨ Your transformation starts today!
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🎯 Transform Your Teen's School Year: The Future Self Blueprint | Teen Anxiety Maze
Discover how to help your teen become their best future self TODAY! Perfect for parents, counselors, and teens who want to finish this school year strong. Learn practical strategies for setting and achieving goals, managing anxiety, and building confidence.
🕒 KEY MOMENTS:
00:00 Introduction to Your Future Self
02:15 Why You Have Everything You Need
04:30 The 100% Worth Concept
06:45 Visualizing May 2025
09:20 Dealing with Obstacles (Road Construction Analogy)
13:40 Power Sentences Introduction
16:55 Sample Power Sentences
19:30 Daily Practice Guide
22:15 Five Daily Actions System
💫 POWER SENTENCES MENTIONED:
"Everything is as it should be"
"I can do hard things"
"The world needs what I have to offer"
"Nothing has gone wrong"
"I am enough"
🎯 TAKE ACTION NOW:
Write down your 3 power sentences
Spend 30 seconds daily visualizing your May 2025 self
Create your monthly/weekly/daily five-action lists
Share your power sentences with us!
🔔 Subscribe for weekly episodes about teen anxiety, confidence building, and academic success!
TeenAnxiety #FutureSelf #TeenSuccess #ParentingTips #SchoolCounseling #TeenMentalHealth #PersonalDevelopment #TeenConfidence #StudentSuccess #GoalSetting
DISCLAIMER: This content is for educational purposes only and is not intended to replace professional mental health services. If you or your teen needs immediate support, please contact a licensed mental health professional.
I’m hosting a Parenting Styles Workshop—to help you figure out what’s going on beneath the surface, understand each other better, and build more consistency at home.
🗓️ Thursday, June 19 12:00 PM CST
🔗 Sign up Here! https://cheerful-writer-462.kit.com/4c96e33f14– or just check the show notes for the link.
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Former School Counselor & Teen Anxiety Expert Cynthia Coufal explores teen grief with author Clarissa Moll, who lost her husband in a hiking accident and co-wrote "Hurt, Help, Hope" with her grieving teenage daughter. Learn why euphemisms hurt more than help, what grieving teens actually want from friends and family, and how to prepare children for discussions about death. Moll shares research showing 50% of teen grief support drops after 3 months and offers practical ways to maintain meaningful connections with grieving students.
Key Topics:
0:00 Introduction
2:15 Clarissa's personal loss
4:30 How to talk honestly about death with kids
8:45 Why teens need normal treatment while grieving
12:20 Supporting grieving students in school
15:40 Preparing for grief at milestones
18:55 Building grief companionship
Resources mentioned:
Beyond the Darkness: A Gentle Guide for Living with Grief
Hurt, Help, Hope: A Real Conversation About Teen Grief
Christianity Today's Surprised by Grief podcast
Clarissa's Website
I’m hosting a Parenting Styles Workshop—to help you figure out what’s going on beneath the surface, understand each other better, and build more consistency at home.
🗓️ Thursday, June 19 12:00 PM CST
🔗 Sign up Here! https://cheerful-writer-462.kit.com/4c96e33f14– or just check the show notes for the link.
I can’t wait to see you there!
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Happy New Year! 🎉 In this episode of The Teen Anxiety Maze, we’re diving into a powerful way to start your year with purpose and clarity. Instead of traditional resolutions, I share how choosing a "Word of the Year" can help guide your decisions, align your goals, and keep you on track—even when life throws challenges your way.
Join me as I reflect on my words from past years—like "Intentional" and "Focus"—and reveal my 2025 word: Aligned. I’ll explain how this simple concept can help you stay true to your values and create a life that feels meaningful and fulfilling.
You’ll also hear practical tips for:
✨ Reflecting on what worked (and didn’t) in 2024
✨ Identifying what brings you joy—and what to let go of
✨ Turning setbacks into opportunities for growth
✨ Crafting your own Word of the Year to inspire your journey
Whether you're navigating school, work, or big transitions, this episode will help you step into 2025 with confidence and intention.
💬 Let’s Connect!
What’s your Word of the Year? Reach out—I’d love to hear how you’re aligning your life for 2025! If anxiety is holding you back, I’m here to help. Contact me to learn more about working together to make this year your best yet.
📬 Follow for more tips on managing anxiety and living your best life:
🔗www.cynthiacoufalcoaching.com
Don’t forget to subscribe for more episodes of The Teen Anxiety Maze!
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In this episode, I sit down with parent coach Mary Kay Garrett, whose mission is to help parents create meaningful, lasting connections with their teens. If you've ever felt stuck in cycles of guilt, frustration, or control as a parent, this conversation will inspire you to make a change.
Mary shares her personal transformation story and reveals practical strategies to help parents:
Understand how their mindset impacts their teen's reality.
Navigate the 5 levels of parenting to become an empowered parent.
Handle conflict with compassion and build trust in their relationships.
She also introduces her free resource, Empowering Conversations: 10 Powerful Scripts to Connect with Your Teen, a must-have tool for creating deeper, more impactful relationships.
🎧 Tune in to learn how to lead with love, raise confident and connected teens, and transform the way you parent.
🌟 Download Mary’s freebie here
📲 Follow Mary at Raising Remarkable Kids:
Website
Facebook Group
Instagram
Let’s create the future we want for our families—starting today!
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🎙️ Welcome to The Anxiety Maze Navigator Podcast!
In this episode, we dive into the power of coaching for teens and young adults dealing with anxiety. Discover how coaching can help your teen:
✅ Feel understood and supported in their journey
✅ Learn practical strategies to manage anxiety
✅ Unlock their strengths and navigate challenges with confidence
As a parent, you’ll gain valuable insights into how coaching differs from therapy and why it could be a turning point for your family has been looking for.
If you’re ready to explore how coaching can empower your teen to thrive, don’t miss this episode!
🔗 Resources Mentioned:
Free Anxiety Audit Session:
https://calendly.com/ccoufal/60-minute-consult
Follow me on Instagram:
https://www.instagram.com/cynthiacoufalcoaching/?hl=en
💬 Let’s Connect!
Have a question about coaching or anxiety? Drop it in the comments below, or reach out directly.
I’d love to hear from you!
Don’t forget to LIKE, SUBSCRIBE, and hit the 🔔 to stay updated on future episodes.
TeenAnxiety #ParentingTeens #CoachingForTeens #AnxietySupport #MentalHealthTips
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Join host Cynthia Coufal and expert Isla Reddin as they dive deep into the science of teen brain development and transform how parents understand and connect with their teenagers.
Key Insights:
Why teenage behavior isn't about rebellion
How brain development continues until age 25
Strategies for building stronger parent-teen relationships
Navigating social media and independence challenges
Isla Reddin, founder of Crack the Teen Code, shares her expertise from 18 years of working with young people and studying psychology, brain development, and communication theory.
🔑 Learn how to:
Communicate more effectively with your teen
Understand the biological drives behind teenage behavior
Shift from an authoritative to a collaborative parenting approach
Free Resource: Download Isla's 10 Reasons Worksheet
Connect with Isla:
Instagram
YouTube
Website
TeenParenting #BrainDevelopment #ParentingTips
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🎓 From Anxiety to Ivy League: Empowering Teens for Success
In this episode, I team up with Shellee Howard from College Ready for a dynamic, double interview that blends the best of both our worlds! Whether you’re navigating the maze of college applications, dealing with test anxiety, or wondering how to support your teen’s mental health, this conversation is packed with actionable insights and encouragement.
What You’ll Learn:
🌟 How to help teens manage anxiety and thrive during transitions.
🌟 Shellee’s proven strategies for debt-free college planning.
🌟 The truth about test anxiety—and how to overcome it.
🌟 How technology impacts mental health and what parents can do.
🌟 Why starting early with college planning is critical for success.
Shellee shares her inspiring journey of helping her own son get into Harvard (debt-free!) and offers practical advice on balancing academics, extracurriculars, and life. I dive into my unique approach to managing anxiety and building resilience in teens and young adults. Together, we explore how to create a support system that sets teens up for success—both academically and emotionally.
📚 Grab Shellee’s book, College Admissions Simplified, for even more insights.
🔗 Explore free resources from College Ready:
College Ready Podcast:
If you’re a parent of a teen or young adult, this episode is a must-watch! Don’t forget to like, comment, and subscribe for more valuable content.
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🎄 Feeling the Holiday Pressure? Teen Mental Health Survival Guide 🌟
The holidays aren't always magical - especially for teens. In this episode, I'm breaking down the REAL sources of holiday stress that most people don't talk about. From academic pressure to family gatherings, social media, and emotional overwhelm, we're diving deep into what teens actually experience during this "most wonderful time of the year."
🔍 What You'll Learn:
Hidden sources of teen holiday anxiety
Red flags to watch for in your teen's mental health
Practical strategies to support your family
How to create healthy boundaries during the holiday season
💡 Key Topics Covered:
Disrupted routines and schedule stress
Academic pressure during breaks
Social and romantic relationship challenges
Financial and family expectations
Substance abuse and social gathering triggers
Post-holiday blues
👥 Perfect for:
Parents of teens
Educators
School counselors
Anyone supporting young people
TeenMentalHealth #HolidayStress #ParentingTips #mentalhealthawareness
📆 Want more support? ccoufal@cynthiacoufalcoaching.com
DISCLAIMER: This information is for educational purposes. If you or someone you know is struggling, please seek professional mental health support.
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I just had an eye-opening conversation with Elle Kristine, a 16-year-old TikTok influencer who's on a mission to help teens navigate the wildly complex world of dating in the social media era. And trust me, it's nothing like dating was when we were teenagers.
Here are the critical takeaways that every parent and teen should understand:
Dating Today is Completely Different
75% of teens text their romantic partner DAILYSocial media has transformed dating into a minefield of "talking stages" and "situationships"
Snapchat is now the primary dating platform (and it was literally designed for sexting)
The Biggest Red Flags:
Teens are experiencing unprecedented social isolation
Many young men are avoiding in-person dating entirely
Nude photo requests have become a disturbing "social status" issue
Most Shocking Statistic:
45% of men ages 18-25 have NEVER asked someone out in person, while 70% of women want to be asked out more.
The Good News: Elle has created an app called "Ask Elle" specifically to help teens get safe, vetted dating advice. It's not just for teens - parents can use it to understand modern dating terminology and dynamics.
https://apps.apple.com/us/app/askelle-ai/id6471620444
Her #1 Recommendation for Parents: Don't completely ban social media. Instead, have open conversations and create a monitoring approach that helps teens develop their own moral compass.
P.S. Download the AskElle app. It could be an essential tool for understanding teen dating in 2024.
https://apps.apple.com/us/app/askelle-ai/id6471620444
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I just had an eye-opening conversation with OCD specialist Amanda Petrik-Gardner that I can't wait to share with you.
Most of us think we understand OCD – neat freaks who love cleaning, right? WRONG. Amanda completely shattered those myths and revealed how complex and misunderstood this disorder really is.
🔍 Key Insights About OCD:
It's NOT about loving organization or cleaning
OCD involves intrusive, persistent thoughts (obsessions) that trigger repetitive behaviors (compulsions)
These thoughts are often distressing and feel completely out of the person's control
Real OCD Examples:
Persistent thoughts like "What if my drink is contaminated?"
Excessive mental rituals like repeated silent prayers
Constant doubting, even when the person KNOWS the thought isn't logical
The Most Important Takeaway: OCD isn't a quirk or a personality trait. It's a serious condition that can significantly impair daily functioning.
Amanda's professional advice? Don't self-diagnose from TikTok. If these symptoms resonate, consult a trained professional who specializes in OCD treatment.
Want to learn more? Check out Amanda's work:
Website
Instagram
Workbook: Available on Amazon
Exposure Therapy Coloring Books (great for kids!)
Compassion starts with understanding. Let's break down these mental health myths together.
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With finals approaching, I know many of you (or your teens) are feeling the weight of test anxiety. Whether it’s high school finals, AP exams, the ACT/SAT, or even career-defining certifications, the pressure is real. But here's the truth: it’s not the test itself that causes anxiety—it’s your thoughts about the test.
This week on The Teen Anxiety Maze, we’re tackling test anxiety head-on:
1️⃣ What is test anxiety?
2️⃣ Why do we experience it?
3️⃣ How can you break free from its grip?
You'll walk away with practical tips to prepare for exams, manage your thoughts, and keep your body calm and focused when it matters most. Plus, I’ve included a special free bonus:
🎧 Body Relaxation Audio – A guided relaxation exercise to calm your mind and body before exams.
Use it in the morning, before heading into your test, or even while winding down the night before. You’ll feel clear, calm, and ready to show what you know!
Here’s a sneak peek of what you’ll learn:
Why studying in small, consistent chunks works better than cramming.
How deep breathing keeps your brain engaged and sharp.
Tips for organizing your test day so you feel confident and in control.
The power of positive self-talk to change the game.
I’ve also shared my go-to strategies for grounding yourself in the moment—because being present is the best way to silence anxiety.
💡 Don’t let test anxiety hold you back. These exams are just one step on your journey to becoming your best self. You’ve got this!
👉 Watch the full episode and grab your free relaxation audio.
Wishing you calm, focus, and success,
Cynthia
P.S. Share this episode with someone who could use some test-day confidence—they’ll thank you later! 🎉
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Hey everyone,
Get ready for an inspiring episode of the podcast! I had the absolute pleasure of chatting with my good friend and former colleague, Damon Parker.
Damon and I worked together for years as educators, and I was so excited to reconnect with him and hear about his incredible journey since then.
Now, if you're thinking, "Another podcast episode about education?", think again! This conversation went far beyond the classroom. We talked about Damon's transition from teaching to becoming a mental health advocate, a sought-after speaker, and even a championship-winning wrestling coach! Talk about wearing many hats!
Damon's work with teens and mental health is particularly close to my heart. He shared some powerful insights on how he helps young people navigate the challenges they face today, including the importance of:
Shifting focus from outcomes to relationships and being present. This resonated so much with me, as it aligns with my own approach to counseling.
Investing in relationship building with people outside of their usual social circles. This is something I think we could all benefit from!
Learning conflict resolution skills and understanding that healthy coexistence doesn't require loving everyone. This is such a crucial skill for young people (and adults too!).
Damon also shared how he applies these principles to coaching, which has led to remarkable success for his wrestling team.
We also had a candid discussion about the pressures facing teens today, from the overwhelming demands of academics and extracurriculars to the constant presence of technology.
I know you'll find Damon's story and his practical advice as inspiring and thought-provoking as I did. I highly encourage you to listen to the full episode for all the gems he shared.
Don't forget to check below for more information about Damon's work, including his free mental health talks for schools in Kansas and surrounding states, as well as his professional speaking engagements for businesses and corporations across the US.
I can't wait to hear your thoughts on this powerful episode!
More about my guest, Damon Parker:
Damon Parker has forged a unique career path as a professional speaker, nonprofit leader, and championship coach. He delivers keynotes on mental health, high-performance leadership, and DEI, helping organizations and individuals thrive. As Executive Director of The Jones Project, Damon has reached over 60,000 students with messages of hope and resilience. Additionally, he leads the nation’s largest all-female wrestling team at Washburn Rural High School, guiding them to multiple state championships, including a historic double title win in 2021. Damon’s work inspires transformation across industries, communities, and sports.
Get in contact with Damon:
https://dot.cards/damonparker
https://www.damonparkerspeaks.com/
https://thejonesproject.org/
damon@thejonesproject.org
Instagram: https://www.instagram.com/thejonesprojectks
Facebook: https://www.facebook.com/thejonesproject2023/
Tik Tok: https://www.tiktok.com/@thejonesprojectks
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I just recorded a fascinating episode about anxiety that I had to share with you. I've been diving into this incredible book called "Anxiety Rx" by Dr. Russell Kennedy, and it's completely shifted how I think about anxiety management.
Here's what blew my mind: We've been approaching anxiety backward!
Instead of trying to think our way out of anxiety, we need to start with our bodies first. You see, when we experience trauma (and yes, that includes things like rejection or feeling shame – stuff we've all been through), those emotions get stored in our body as "alarms." Sometimes these alarms go off and we don't even know why.
What happens next? Our brain tries to "help" by creating what Dr. Kennedy hilariously calls "brain droppings" – all those worrying thoughts that are really just distractions from what we're feeling in our body.
The solution? Feel, don't think. I know, I know – easier said than done! But there's this beautiful practice Dr. Kennedy suggests:
- Place your hand on your heart (or wherever you feel the anxiety)
- Take slow, deep breaths
- Simply say to yourself: "I am safe in this moment"
It's about treating that anxious part of yourself like you would a scared child – with compassion and understanding, not judgment.
In this episode, I break down:
- The ALARMS system (what creates anxiety in the first place)
- Why worry is just a distraction
- Practical tools to work with your body instead of your mind
- The ABCDE method for anxiety management
Want to learn more? Listen to or Watch the full episode below. And if you're struggling with anxiety right now, remember – I offer free anxiety audits where we can talk about what's going on and create a plan just for you, even if we never work together formally.
Your anxiety doesn't have to be a life sentence. There are tools, there is hope, and there is a community here ready to support you.
P.S. If you found this helpful, please share it with someone who might need it. We're all in this together. 💜
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Ever thought about puberty as something amazing rather than awkward? Well, get ready to have your mind blown!
I just had the most fascinating conversation with Kimberly Grustas, who's been dubbed the "OG of tween skincare" - and wow, did she change my perspective on what's happening during those transformative years!
Here's a sneak peek of what we discussed:
- Why modern puberty is literally different from what your grandma experienced
- The surprising first signs that changes are coming (hint: it's not what you think!)
- How your body is basically becoming a superhero command center 🧠
- A mind-blowing connection between puberty and menopause that I'd never heard before
- Why those "growing pains" aren't just in your head
Whether you're a parent, a teen, or just someone interested in understanding their body better, this episode is packed with "aha!" moments that will change how you think about this major life transition.
Plus, Kim shares her journey of creating Good For You Girls, a clean skincare line that came from her mission to protect girls from harmful chemicals during these important years. (Fun fact: She started it because her daughter wanted a Hannah Montana bath set that was full of questionable ingredients!)
All of my listeners get 20% OFF! This is a great way to get some of these products for a Christmas gift for the teens and tweens in your life!
Just use Promo Code: ANXIETYMAZE20
Shop Now
Trust me, this is the conversation about puberty you wish you'd heard years ago. It's positive, empowering, and might just make you appreciate your amazing body even more.
Ready to transform how you think about growing up? Listen now!
Can't wait to hear what you think!
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I'm so excited to share this week's episode with you! I had an amazing conversation with Marie Young, who taught me some incredible techniques for finding calm and peace - even when you're stuck at your desk all day.
You know those moments when anxiety starts creeping in, but you can't exactly drop everything and do a full yoga session? Marie shows us some genius "any chair, anywhere" exercises that literally changed how I feel. During our chat, I was getting those wonderful relaxation tingles (fellow ASMR fans, you know what I'm talking about! 😊).
Here's a peek at what you'll learn:
A super simple "seated cat-cow" movement that helps flush your brain with good stuff (who knew?)
Face massage techniques that tap into your body's natural relaxation system
A totally different way to breathe that I've never tried before (hint: it's not just about the belly!)
Marie explains everything in such an accessible way - no weird poses or complicated techniques. Just practical tools you can use whether you're:
Sitting in class
Working at your desk
Feeling overwhelmed and need a quick reset
Looking for ways to help your kids manage school stress
I literally felt more relaxed just recording this episode, and I know you'll get so much value from these techniques. They're perfect for those busy days when you need a moment of calm but don't have time for a full meditation session.
Ready to learn these game-changing techniques? Tune in to hear the full episode - your nervous system will thank you!
If you try any of these techniques, I'd love to hear how they work for you! And for my fellow ASMR enthusiasts - we have a fun discussion about that too! 🎧✨
Marie Young is a dedicated Stress Management Coach, Life Coach, and Body Resilience Mentor, with over 20 years of experience teaching meditation, yoga, and stress-relief techniques to people from all walks of life. Her mission is to help individuals reconnect to a sense of purpose and joy, empowering them to find balance and manage stress effectively. Marie’s diverse background spans from the corporate world to a career in professional acting, bringing a unique blend of creativity and practical experience to her coaching.
As a certified coach, Marie has led workshops for prominent companies like Facebook, Apple, and Amazon. She combines her expertise in stress reduction with innovative productivity tools and accountability strategies, enabling clients to reach their personal and professional goals. Currently based in Texas, Marie enjoys a fulfilling family life, and alongside her husband, she continues to explore new ways to help others cultivate resilience, productivity, and playfulness.
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Today, we’re wrapping up the book Anxious Kids, Anxious Parents. If this is your first time with me, I recommend checking out the last eight solo episodes. Each one covers important strategies from the book for managing anxiety. But don’t worry if you’re new—today, we’re pulling it all together into one cohesive plan.
Here’s what we’ll be focusing on:
Putting the puzzle pieces together: We've covered seven puzzle pieces over the past episodes. Today, it’s all about combining them into an actionable plan for managing anxiety.
Expect the worry: Your brain might tell you that making an anxiety plan is overwhelming. That's normal! Worry will show up—expect it, acknowledge it, and move forward anyway.
Embrace discomfort: We’re practicing moving forward even when we feel uncomfortable. This is a key part of managing anxiety, for both you and your child.
Involve your child: If this is for your child, the plan is theirs to own. You can support them, but they have to do the work themselves.
Here’s how to create your plan:
Review the puzzle pieces – Use index cards for each step. Write the name of the puzzle piece on one side and some reminders or strategies on the other.
Discuss success stories – Talk about moments when you or your child successfully handled anxiety. What worked? How did the puzzle pieces help?
Practice with a fictional scenario – Start with an imaginary worry to walk through the steps and get familiar with the process.
Use past experiences – Once comfortable with the process, talk through a past anxiety issue that’s now resolved.
Tackle current anxiety – Finally, apply the plan to something happening right now. Set small, manageable goals and keep moving forward, no matter how uncomfortable.
This process is all about helping your child feel confident they can manage their anxiety, and that they have the tools they need.
Let’s work together to support them in creating a solid plan that empowers them to take control. As always, I’m here to help along the way!
Let's do an Anxiety Audit together. You will find out more about your specific anxiety and leave the call with a plan to use right away!
https://calendly.com/ccoufal/60-minute-consult
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💥Transform Your Teen's Life: Izzy’s Story & How It Could Be Yours Too 🤩
I'm thrilled to share a new podcast episode featuring Izzy, a client I’ve worked with for 3 years. Her journey from overwhelming anger and anxiety to confidence and self-discovery is a must-hear for any parent of a teen struggling with similar challenges.
Izzy’s transformation didn’t happen overnight. Through personalized coaching, she learned to manage emotions, overcome anxiety, and grow into a more confident, resilient young adult.
If your teen is facing similar struggles—whether it’s anxiety, low confidence, or emotional overwhelm—this episode offers real hope. Izzy’s story is proof that with the right tools and guidance, change is possible.
Ready to help your teen transform too?
Schedule a free Anxiety Audit, where we’ll explore your teen’s unique situation and create a plan to help them build confidence and manage anxiety, just like Izzy. You’ll walk away with insights, strategies, and a clear understanding of how coaching can support your teen's growth.
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This week's episode takes a heavy but vital turn as we delve into the aftermath of a school shooting. Brandy Samuell, a seasoned educator with a background in counseling, special ed, and leadership, shares her chilling experience guiding crisis response in Roswell, New Mexico back in 2014.
This episode is a must-listen for everyone in the education ecosystem – educators, families, and students alike. Here's what you'll gain:
Being Prepared for the Unthinkable: Brandy emphasizes the importance of robust crisis plans and trained teams. Even if a shooting seems far-fetched, preparation is vital to navigate any emergency.
Caring for the Helpers: Beyond student well-being, Brandy underlines the crucial support for staff dealing with trauma. She pushes for school cultures that encourage open communication and vulnerability, allowing staff to seek help without judgment.
Building Strength & Resilience: Brandy's approach focuses on fostering resilience in both students and staff by identifying and leveraging their strengths. This aligns closely with initiatives like Sources of Strength and strengths-based assessments like CliftonStrengths.
Bridging Gaps with Virtual Support: Brandy's current work with eluma Therapy showcases the power of virtual services in filling staffing gaps and providing access to specialized expertise. Their services include virtual counseling, curriculum delivery, and data-driven support for social-emotional learning.
Brandy's story is a stark reminder of the challenges educators face, but also a powerful testament to human resilience. Her insights on crisis management, staff well-being, and strength-based approaches offer invaluable guidance for anyone committed to creating safe and supportive learning environments.
Want to connect with Brandy? Reach out at contact@elumatherapy.com or visit eluma Therapy's website (ElumaTherapy.com) to learn more about their services.
https://eluma.com/
Hope this episode resonates with you as deeply as it did with me.
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In this eye-opening episode of Teen Anxiety Maze, I dive deep into a fascinating phenomenon: how worry can give you amnesia. Discover how anxiety tricks your brain into forgetting your capabilities and learn powerful strategies to overcome this mental roadblock.
Key topics covered:
How worry makes you forget your skills and experiences
Using past successes to tackle new challenges
Bridging techniques from known situations to unfamiliar ones
Practical tips for parents to support anxious teens
Building self-sufficiency in managing anxiety
Whether you're a teen navigating life's challenges or a parent looking to support your child, this episode offers invaluable insights and actionable advice. Learn how to tap into your inner strength and past experiences to conquer anxiety and face new situations with confidence.
Don't let worry-induced amnesia hold you back. Tune in now and unlock the power of your past successes!
Sign up for an anxiety audit and get a plan to start working on that day!
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In this episode, I'm joined by Kristi Simons, a transformational coach dedicated to helping teens unlock their true potential. We dive deep into Kristi's unique approach to empowering teenagers who struggle with anxiety, self-doubt, and low confidence.
Learn how Kristi works with teens to help them develop a strong sense of self, embrace their inner strengths, and build the resilience they need to navigate life's challenges. Whether you're a parent, educator, or teen, this episode offers actionable insights on how to support and empower young people on their journey to confidence and personal growth.
Key topics:
Overcoming anxiety and self-doubt
Building confidence in teens
Fostering resilience and self-awareness
How parents can support their anxious teens
If you're passionate about helping teens thrive, this episode is for you!
🎙️ Listen to the full episode on The Anxiety Maze Navigator Podcast
🔗 Subscribe for more expert advice on managing anxiety in teens!
TeenConfidence #AnxietyInTeens #ParentingAnxiousTeens #KristiSimons #EmpowerTeens #TeenResilience #ConfidenceBuilding #AnxietyMazeNavigator
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You know that thing on your to-do list that keeps getting pushed to tomorrow? Yeah, that one. We talked about why we do that and how it might be linked to anxiety.
Here's the scoop:
- We all avoid stuff. It's not just you.
- Avoiding things feels good... for about five minutes. Then it usually makes us feel worse.
- Try this: Instead of "I have to do this," say "I choose to do this." It's a small change, but it can make a big difference.
- Doing uncomfortable things is how we grow. It's not fun, but it's worth it.
- Parents: It's tempting to shield our kids from discomfort, but learning to handle it is crucial for their future.
- Figure out what you really want, then be willing to do the not-so-fun stuff to get there.
I'll be honest - I still struggle with this sometimes. Remember how I mentioned painting the house? Still haven't done it. But I'm working on it, just like you're working on your stuff.
If you're finding it tough to put these ideas into practice, don't beat yourself up. This stuff is hard. If you want some support, remember I'm here. We could set up an anxiety audit call and tackle this together.
I'm curious - what's one thing you've been avoiding? And how might you reframe it as a choice? Hit reply and let me know. I always love hearing from you.
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In this powerful episode, I sit down with Katie May, licensed therapist and author of "You're on Fire, It's Fine." Katie shares her expertise on helping teens struggling with depression, self-harm, and suicidal thoughts - topics that are often overlooked but critically important.
Key highlights:
Why some teens experience emotions so intensely it feels like they're "on fire"
The importance of parent self-regulation in supporting troubled teens
How unilateral change can improve family dynamics, even if only the parent seeks help
Insights into Creative Healing's unique approach of working with both teens and parents
Tips for parents whose teens may be showing early signs of emotional struggles
Whether you're a parent, educator, or simply someone who cares about teen mental health, this episode offers valuable insights and practical strategies. Katie's compassionate approach and years of experience shine through as she discusses how to better understand and support the teenagers in our lives.
Don't forget to check out Katie's book and parent membership program for more in-depth resources!
TeenMentalHealth #ParentingTips #TherapyForTeens #EmotionalRegulation #SelfHarm #depressionawareness
Timestamps:
00:00 Introduction
03:45 Understanding intense teen emotions
08:30 The importance of parent self-regulation
12:15 Creative Healing's approach to teen therapy
17:20 Unilateral change in family dynamics
22:40 Tips for parents noticing early signs of struggle
28:55 Resources and closing thoughts
Links:
Katie May's book
Parent Membership Program
Creative Healing website
7 Truths for Stopping Teens Destructive Behaviors
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In this episode, we’re diving deep into practical techniques for managing anxiety when it feels overwhelming. 🌟 Anxiety is something we all experience, but it doesn’t have to control our lives. In this solo episode, I explore simple breathing exercises and mindset shifts that can help you calm down before anxiety spirals out of control.
I’ll share insights from the book Anxious Kids, Anxious Parents and break down one of the “puzzle pieces” to help you manage those uncomfortable physical sensations—whether it's a nervous stomach, headaches, or other stress reactions. You’ll learn how to reset your body’s alarm system and take back control with something as simple as your breath.
🎧 Topics covered:
Why anxiety won’t just “go away” and what we can do about it
Recognizing the early signs of anxiety in your body
Breathing techniques you can use anywhere to calm your mind
The importance of staying regulated to manage life’s challenges
Remember: You’re not alone in this journey. These strategies are here to help you navigate anxiety with confidence, one breath at a time. 💫
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This week, I had the pleasure of chatting with Joanna Lilly, a consultant who specializes in helping young adults (18+) navigate that tricky period between high school and, well, the rest of their lives.
You know how we always hear that there's only one path to success? High school, college, job, family, rinse and repeat? Well, Joanna's here to shake things up a bit. Her approach is all about recognizing that success looks different for everyone, and that's okay!
Here are some highlights from our conversation:
Joanna works as a sort of "matchmaker" for young adults, helping them find the right fit - whether that's outpatient treatment, residential programs, gap year experiences, or just figuring out next steps.
We talked about my own non-traditional college experience (spoiler alert: I may have ghosted my roommate and left college without telling anyone... oops!).
Joanna shared some great insights about the growing acceptance of gap years and alternative paths, especially since the pandemic.
We discussed how parents can support their kids during this transition, even when things don't go according to plan.
Joanna has a podcast called "Success is Subjective" where she interviews people about their non-linear paths to success. Guess what? I was a guest!
https://podcasts.apple.com/us/podcast/success-is-subjective-helping-parents-of-college/id1499891712
If you're a parent of a teen or young adult, or if you work with this age group, I really think you'll find this episode valuable. And hey, even if you're just curious about different life paths, give it a listen!
You can find all the links to Joanna's website, podcast, and resources below. Oh, and she has this super helpful freebie on her site - a list of the top six forms parents should have their kids fill out before college. Trust me, it's gold!
📃Free Downloads:
https://www.linkedin.com/in/joanna-lilley-ma-ncc-12546566/
Website: http://www.lilleyconsulting.com
YouTube: https://www.youtube.com/@LilleyConsulting/featured
Facebook: https://www.facebook.com/LilleyConsultingLLC/
LinkedIn: https://www.linkedin.com/in/joanna-lilley-ma-ncc-12546566/
Email: joanna@lilleyconsulting.com
As always, I'd love to hear your thoughts on the episode. Did it resonate with you? Do you have your own non-linear success story? Comment and let me know!
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I'm diving deep into the concept of embracing uncertainty and discomfort. It's a tough one, I know, but it's a crucial step towards personal growth and overcoming anxiety.
I've talked about the importance of expecting worry and the power of talking to your anxiety like a person. This week, I focused on the idea that life is full of unknowns. It's okay to feel uncertain about the future. In fact, it's normal!
The key is to be willing to step outside your comfort zone and take risks. It's okay to feel uncomfortable. It's okay to not know what's going to happen. The important thing is to keep moving forward.
Remember, I'm not talking about taking dangerous risks. I'm talking about emotional risks. Things like trying new hobbies, asking someone out, or pursuing a new career path. These can be scary, but they're also incredibly rewarding.
I've personally learned a lot from taking emotional risks. It's helped me grow as a person and achieve my goals. I believe it can do the same for you.
So, what are you waiting for? Start small. Take a deep breath and step outside your comfort zone. You might be surprised at what you're capable of.
Join my Free Parenting Anxious Teens Master Class on Sept. 9, 2024!
https://cheerful-writer-462.ck.page/05ec8bc99d
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Transitioning from high school to college can be challenging, especially for students with anxiety or disabilities. In this episode, we sit down with Dan Jordan, a college accessibility expert with 15 years of experience, to discuss essential strategies for success in higher education.
Key topics covered:
Understanding the differences between high school and college accommodations
Developing crucial self-advocacy skills
Practical tips for managing anxiety on campus
How to request and utilize college disability services
The importance of sleep, nutrition, and exercise for academic success
Whether you're a student preparing for college, a parent supporting your child's transition, or an educator guiding students, this episode offers valuable insights and actionable advice. Learn how to navigate the challenges of college life and set yourself up for success.
Don't miss Dan's book recommendation and free checklist for requesting college accommodations!
Dan's Bio and Links:
Dan Jordan has worked as the Accessibility Coordinator and a counselor in higher education for over ten years and is just completing his 15th year. With over 25 years combined in community mental health and in higher education, Dan has a passion for student success and wellness, advocacy, and ensuring students have the access they need. As a father of a son with dyslexia, dysgraphia, and dyscalculia, he also understands a parent’s perspective and concerns about accommodations in high school and college and the critical importance of self-advocacy and mental wellness.
Email address
accessingcollege@gmail.com
Website
College Accommodations Checklist
Dan’s Podcast: After the IEP
Dan’s Book: Self-Advocacy for Higher Education (on Amazon)
Subscribe for more tips on mental health, education, and personal growth.
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Thanks to my listener, Branson, Missouri, who asked for a bedtime prompt for an anxious teen.
Here is a sleep meditation that you can listen to anytime you need help falling asleep.
Let me know how it goes.
Enjoy!
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Remember a couple weeks back when we talked about expecting worry? Well, this time we're taking it a step further. We're learning how to actually talk to our worries! I know, it sounds a bit odd at first, but stick with me here.
The idea is to personify our anxiety - give it a character, a face, maybe even a silly voice. For me, it's Mrs. Crawley from Downton Abbey (if you know, you know!).
By doing this, we can separate ourselves from our anxiety and have a conversation with it.
I shared some examples of how to chat with your worry:
- Acknowledge it: "Hey there, Worry. I knew you'd show up for the first day of school."
- Be friendly: "Come along for the ride, but you'll see there's nothing to fear."
- Boss it around (in a playful way): "Knock it off! This isn't an emergency."
The cool thing is, this technique works for all ages. I even had a 59-year-old client use it successfully!
For parents, I emphasized the importance of modeling this behavior and then coaching our kids to do it themselves. It's all about helping them become independent anxiety-managers.
Oh, and exciting news! I'm starting a parent book study group where we can dive deeper into these concepts together. If you're interested, sign up HERE!
I'd love to hear how this technique works for you or your kids. Give it a try and let me know!
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In my latest episode, I dive deep into the complex issue of parent-child rejection, especially in the context of divorce and custody disputes. My guest, Cathy Himlin, brings over 25 years of experience as a licensed marriage and family therapist to shed light on this challenging topic.
Cathy shares valuable insights on:
- The various reasons children might reject a parent, beyond the usual assumptions
- How parental anxiety and emotional states can influence children's behaviors
- Effective techniques for reconnecting with children, including emotion coaching
- Practical advice for maintaining contact during separation
Whether you're personally dealing with family law issues or work in a related field, this episode offers a fresh perspective on parent-child relationships during difficult times.
Cathy also discusses her specialized parenting class and upcoming book, both designed to help parents navigate these complex situations.
I found this conversation enlightening and believe many of you will too. It's a must-listen for anyone interested in family dynamics, divorce impacts, or child psychology.
Looking forward to hearing your thoughts on this episode.
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Are you tired of feeling overwhelmed by anxiety? You're not alone. In this week's episode, we're diving deep into the concept of "expecting to worry."
I'm currently reading an amazing book called "Anxious Kids, Anxious Parents," and I'm so excited about the insights I'm gaining. It's opened my eyes to how normal anxiety is, and how we can actually work with it instead of against it.
In this episode, you'll learn:
- Why expecting to worry is a game-changer for managing anxiety
- How to model healthy coping strategies for your kids
- The importance of validating your child's feelings
- Practical tips to help both you and your child navigate anxiety
Whether you're a parent, teen, or young adult, this episode has something valuable for you. Let's tackle anxiety together!
Is it possible to support your teen’s mental health, gain confidence in your parenting, and still take care of yourself? Absolutely. I've seen it happen for countless parents.
But is it as simple as it sounds? Not quite.
To truly make it happen, you need practical and effective strategies and resources. Discover these in the Tools for Moms With Teens masterclass series, where 28+ top parenting and mental health experts, including myself will share their insights.
This complimentary series covers effective communication techniques, self-care strategies, resources, mental health support and awareness, and building a supportive home environment.
Secure your spot and transform your parenting journey here.
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In this episode, Cynthia welcomes Laurie Moser, founder of Staying Active Health and Wellness, to discuss the importance of supporting both parents and teens through mental health challenges. Laurie shares her personal journey that began during the COVID pandemic with her daughter's mental health crisis, leading her to discover and implement self-care tools like breathing, journaling, and movement. She emphasizes the significance of group support and provides practical tips for parents on how to effectively connect and communicate with their teens. The episode also highlights Laurie's upcoming parenting summit featuring 28 expert speakers providing valuable resources and strategies.
00:00 Introduction and Guest Introduction
01:09 Lori's Personal Journey
03:24 Self-Care Tools and Techniques
06:32 Group Support and Community
17:07 Connecting with Teens
24:01 Upcoming Parenting Summit
27:46 Final Thoughts and Conclusion
Laurie Moser, founder of “Staying Active Health & Wellness,” is an advocate for moms who have teens with mental challenges. After 7 years in the fitness industry, and after facing these challenges with her own child, Laurie knows firsthand that taking care of ourselves has a huge impact on our ability to care for those around us. Through her online courses and group support program, Laurie provides these moms with self-care tools and a sense of community so they can connect with like-minded moms and with themselves.
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In this episode, I explore effective strategies for managing anxiety in children and teens. Learn about the 4-7-8 breathing exercise, the importance of validating feelings, and common pitfalls parents face, such as rescuing, reassuring, and overprotecting. Discover how to help your child develop resilience and manage stress without inadvertently supporting avoidant behaviors. Also, get insights into an upcoming parent book study focused on 'Anxious Kids, Anxious Parents' by Reed Wilson and Lynn Lyons. Join me as we navigate the challenges of parenting anxious children and build stronger coping skills.
00:00 Introduction and Breathing Exercise
00:49 Understanding Anxiety in Teens and Parents
01:39 Upcoming Parent Book Study
02:43 Personal Experiences with Anxiety
03:11 Avoidance Behaviors in Anxious Kids
05:12 Common Pitfalls in Managing Anxiety
08:37 Teaching Kids to Handle Anxiety
13:13 Providing Certainty vs. Embracing Uncertainty
17:17 Managing Anxiety in the Family
24:43 Conclusion and Call to Action
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Unlocking Potential: Life Coaching for Teens with Coach Kevin
Join Coach Kevin, a certified professional teen life coach, as he helps individuals aged 9 to 29 uncover their passions, set goals, and overcome limiting beliefs. Discover how Coach Kevin addresses self-concept, values, and character traits to guide teens towards becoming the best version of themselves.
00:00 Introduction to Coach Kevin
00:42 Helping Teens Get Unstuck
01:06 Building Self-Concept and Overcoming Limiting Beliefs
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Celebrating 200 Episodes: Grit, Growth, and Genuine Connections
In this milestone 200th episode, Cynthia reflects on never missing a single week of podcasting, sharing the journey from starting the podcast during the pandemic to building meaningful connections. She discusses her learnings about emotional regulation, the evolution of the podcast's focus to teen anxiety, and conquering personal fears. A heartfelt giveaway to a loyal listener and an invitation to explore past episodes for more stories and insights complete this celebratory episode. Join the celebration of consistency, growth, and community!
00:00 Welcome to the Milestone Episode
00:46 The Journey of 200 Weeks
01:44 Giveaway Winner Announcement
02:18 Genuine Connections and Guest Experiences
03:19 Starting the Podcast: Fears and Challenges
05:57 Balancing Podcasting with Life
09:44 The Evolution of the Podcast
12:38 Rebranding and Focusing on Teen Anxiety
15:45 Personal Stories and Vulnerability
19:41 Conclusion and Future Outlook
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Join host Cynthia as she interviews Marc Fussell, the creator of the 'Take Two Minutes' program, designed to support mental health through positive messaging and various therapeutic exercises. Marc shares the heartfelt story behind the app's inception, and how it grew from helping his son with depression to a tool aiding thousands. Learn about features like gratitude journaling, anxiety meditations, and sleep aids, plus how parents can use the app to support their teens. Discover the science of gratitude and mental priming and see how technology is making mental health support accessible for everyone.
00:00 Introduction and Guest Introduction
00:37 The Origin of 'Take Two Minutes'
02:58 Expanding the App's Reach
04:48 Features for Parents and Teens
06:52 Gratitude Journaling and Challenges
11:28 Priming and Positive Thinking
15:47 Meditations and Anxiety Relief
20:56 Sleep Hygiene and Sleep Aids
26:37 Data Privacy and Nonprofit Goals
27:37 Conclusion and Contact Information
Link for Take 2 Minutes
Code to get 30% off!
FP30PromoWebsiteFacebookInstagramLinkedInYouTube
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Join me in this episode as I unravel the complexities of anxiety through real-life stories and effective strategies. Brought to you by the Anxiety Maze Navigator, we begin with a simple yet powerful breathing exercise and delve into what anxiety truly looks like beyond common misconceptions.
Hear about the experiences of celebrities like Emma Stone, Selena Gomez, Ryan Reynolds, and Simone Biles, and learn techniques to manage anxiety.
Plus, celebrate with me as I approach my 200th episode and get a chance to win Beats wireless earbuds by participating in our giveaway.
Whether you're a teen struggling with anxiety or a parent looking to help, discover how my 12-session program can make a difference. Tune in and take the first step toward taking control of your anxiety.
00:00 Introduction and Breathing Exercise
01:15 The Anxiety Maze Navigator Program
01:58 Celebrating the 200th Episode
04:19 What Does Anxiety Look Like?
08:01 Celebrity Stories of Anxiety
15:03 Managing Anxiety and Seeking Help
18:09 Conclusion and Call to Action
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I'm so excited to share today's episode with you! My guest is Ann Coleman, and she's been there, done that when it comes to parenting teenagers. Her son struggled with anxiety, ADHD, and drug use, which led to a lot of conflict at home. But Ann didn't give up. She learned everything she could about the teenage brain and emotional intelligence, and completely transformed her relationship with her son.
In this episode, you'll learn:
Why your teenager might be acting out (and it's probably not what you think!)
How to regulate your own emotions so you can stay calm (even when your teen is pushing your buttons)
The secret to getting your teenager to open up and talk to you
Practical strategies for teaching your teen healthy coping mechanisms
Ann's story is a powerful reminder that it's never too late to improve your relationship with your teenager. Even if you feel like you've made a lot of mistakes, there's always hope!
Here are some additional resources you might find helpful:
Ann's Podcast
Anne's free parenting guide
Anne's Facebook group
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Have you ever felt like you were drowning with your teen's mental health issues and desperately needed someone to throw you a lifeline? In my latest podcast episode, I talk about how teen coaches can be the "first responders" families need in that crisis moment.
Just like Wonder Woman swooping in to save the day, teen coaches are ready to administer "mental health first aid" when parents raise that emotional distress signal. We provide immediate support and guidance to start relieving suffering and anxiety for both teens and their families.
With therapist waitlists stretching 6 months or longer, teen coaches can be the front-line triage to get you critical assistance right away. We determine if coaching is the right level of support or if additional clinical therapy is needed down the road.
Like first responders, we coordinate across all the stakeholders - communicating with parents, schools, therapists and other professionals. Our services are nimble and easily accessible across state lines.
And because most of us are private pay rather than insurance-based, there's flexibility in treatment length and approach instead of being bound to insurance limitations.
Don't resign yourself to a months-long waitlist when your family is in crisis now. Teen coaches can be your very own mental health first responders, giving you life-saving strategies while you await longer-term clinical care if needed.
Check out the podcast episode on first responder coaching and then email/DM/call me so I can learn about your situation and we can get started on your healing journey today.
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Ever feel like you're drowning in anxiety, doubt, and uncertainty about your future? Like you desperately need someone in your corner who actually gets it?
On the latest podcast episode, I'm pulling back the curtain on the transformative power of coaching - especially for teens and young adults. You'll hear mind-blowing stories of my clients:
✨ Conquering major life hurdles with newfound confidence
✨ Skyrocketing their self-awareness and success
✨ Cutting through the chaos to create lives they truly love
The secret? Having a coach who acts as your neutral guide, biggest cheerleader, and ultimate accountability partner as you pursue your wildest dreams.
From busting through impostor syndrome to becoming a master worry-scheduler, this episode is packed with game-changing insights and real-life wins.
You won't want to miss the details on how coaching can help you cultivate the essential skills for an extraordinary life. Because you deserve to thrive!
Hit play now and get ready to feel inspired about your limitless potential. Your journey to becoming the amazing human you're meant to be starts here.
Let's chat soon about how we can join forces!✨
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Feeling overwhelmed by the teenage years?
Fear not! Join me for a fantastic episode with the amazing Emer O'Donnell, a psychology whiz and champion of all things teens.
Why you NEED to listen:
Emer reveals why so many teens are struggling with anxiety and overwhelm (hint: it's not their fault!)
Learn how to be the "good adult" your teen craves, someone they can truly confide in. 🫂
Parents, ditch the outdated methods! Emer shares new skills YOU need to master to navigate these wild teenage years.
Plus, Emer offers a FREE gift to help your teen discover their strengths and build confidence!
Here's a sneak peek of what you'll hear:
Why multitasking is a myth and what teens REALLY need to thrive (it's not what you think!)
The surprising reason why good grades aren't everything (and what actually matters more)
How to turn teenage meltdowns into powerful learning moments (yes, it's possible!) ✨
The secret weapon parents need to ditch frustration and build stronger connections (it's easier than you think!)
Ready to ditch the stress and embrace the amazing potential of the teenage years?
Hit play on the latest episode and let Emer be your guide!
P.S. Don't forget to grab Emer's free gift to help your teen shine!
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Hey friend,
Are you tired of feeling anxious, depressed, or stuck in unhealthy habits? What if I told you that you could use that energy to actually make your life better?
In this episode, we'll talk about how to take control of those negative feelings and turn them into something positive. We'll explore how to use your values to guide you towards actions that make you feel good and help others.
Here's a sneak peek of what you'll learn:
How to identify the hidden costs of anxiety and unhealthy habits
Why redirecting your energy towards your values is powerful
Practical steps to create a list of "loving actions" you can take
Plus, I'll share some of my own values and how I use them to combat negativity.
Feeling lost? Don't know where to start? This episode will give you the tools you need to find your path and start living a more fulfilling life.
Live Your Values Deck: https://lisacongdon.com/products/values-deck
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Feeling stuck in a negative mood lately? You're not alone. Sometimes, anxiety and depression can be connected, feeding off each other in a cycle that can be hard to break.
But what if I told you there's a secret weapon you can use to fight back? It's all about identifying and challenging negative thought patterns.
In this episode, we'll dive into 6 sneaky thought errors that can drag you down and how to spot them. Plus, I'll share some powerful tools to help you reframe those thoughts and take control of your mood.
Here's a sneak peek of what you'll learn:
How your thoughts can literally zap your energy (and how to get it back!)
The 6 thought errors that can fuel anxiety and depression
Simple strategies to challenge those negative voices in your head
Plus, a FREE downloadable journal to help you rewire your thinking for good!
Ready to break free from the cycle and start feeling better? Tune in and let's get started!
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Are you ready to empower your teen and transform their approach to anxiety? 🌟 I'm thrilled to introduce my latest podcast episode featuring an incredible guest who specializes in helping teens conquer feelings of overwhelm and anxiety. Meet Monica Crnogorac, a certified life and wellness coach with a passion for guiding teens and young adults toward resilience and confidence.
In this captivating episode, Monica shares her personal journey of battling anxiety since middle school and how it inspired her to become a dedicated teen life coach. From her own experiences to her expert insights, Monica delves into strategies for recognizing and overcoming anxiety, setting realistic goals, and fostering open communication between teens and parents.
Here's a sneak peek of what you'll discover:
- Monica's personal experiences with anxiety and how they shaped her journey
- Insightful strategies for managing negative self-talk and reframing thoughts
- Practical tips for teens to set and achieve realistic goals, even in the face of anxiety
- Expert advice for parents on fostering meaningful conversations and supporting their teens effectively
But that's not all! Monica also offers exclusive resources for our listeners, including a goal-setting worksheet for teens and conversation starters for parents. Plus, she shares powerful techniques like box breathing to help teens regain control during anxious moments.
Don't miss out on this transformative conversation that's sure to equip you and your teen with the tools needed to thrive! Tune in now to unlock a world of confidence and resilience.
Let's empower our teens together and create a supportive community where anxiety doesn't hold them back. 🌟
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Mastering Healthy Distractions to Overcome Destructive Habits
This video explores the concept of 'side screens' - thoughts and urges that lead to bad habits or addictions - and how to manage them through healthy distractions. By referencing Odysseus's story, I illustrate the importance of planning healthy distractions to stay focused on positive activities. The video categorizes distractions into four types: physical, pleasurable, enlivening, and general activities, providing examples for each and encouraging viewers to create a personal action plan. The goal is to help viewers acknowledge uncomfortable feelings without succumbing to destructive behaviors, thereby promoting personal growth and better coping mechanisms.
00:00 Welcome and Springtime Excitement
00:21 Recap: The Ancient Greek Myth of Odysseus
00:53 Understanding the Side Screen: Destructive Habits and Addictions
02:29 Strategies for Healthy Distractions
06:18 Types of Healthy Distractions: Physical and Pleasurable Activities
11:16 Enlivening and General Activities for Distraction
15:39 Implementing Healthy Distractions in Daily Life
19:51 Conclusion and Next Steps
Are you ready to take control of your well-being and embrace a life filled with positivity and fulfillment? Say hello to my Healthy Distractions Checklist—a game-changer designed to empower you with the tools you need to navigate away from destructive habits and towards a brighter, more enriching future.
https://cheerful-writer-462.ck.page/1a1df304ef
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This week's episode dives into a fascinating concept from the book "Freedom from Anxious Thoughts and Feelings" by Scott Symington. It's about the two screens in our minds: the front screen where we focus and a side screen showing distractions and temptations.
We often get pulled into the side screen, especially when dealing with anxiety or cravings. This episode explores how to use the 2-screen method to manage these urges and develop healthier habits.
Here are some key takeaways:
- Plan ahead: Anticipate challenges and create strategies to deal with them.
- Don't get locked in: Acknowledge cravings without giving them power.
- Seek accountability: Tell friends or family about your goals and enlist their support.
- Redirect your energy: Find healthy distractions to replace bad habits.
Even if you haven't read the book, this episode offers practical takeaways to overcome cravings and develop a more focused mind.
In the next episode, we'll delve deeper into healthy distractions and finding the balance between acknowledging urges and staying on track.
Listen to the full episode and learn how to take control of your cravings and habits!
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In this episode, I delve into powerful techniques for managing anxiety through mindfulness. Building upon our previous discussions on the two screens of the mind, we explore how to anchor ourselves to the serene front screen and navigate away from the chaotic side screen.
Key Points:
- Understanding Mindfulness:
- Recap of the concept of mindfulness as paying attention to the present moment without judgment.
- Introduction to the front screen and side screen analogy.
- Techniques for Staying Present:
- Breath Awareness: Detailed instructions on practicing breath awareness, focusing on the sensation of breathing and counting breaths.
- Mindful Activities: Suggestions for incorporating mindfulness into daily activities, such as brushing teeth or listening in class.
- Grounding Exercises: Step-by-step guidance on grounding techniques involving all five senses to anchor oneself in the present moment.
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Jesse LeBeau is one of today’s most highly sought-after youth motivational speakers and teen coaches. His unlikely underdog story has inspired over one million teenagers through his live speaking events, best-selling books and programs for teens and parents. He is one of the world’s premiere basketball trick artists which allowed him to dribble his way onto the Hollywood big screen and star in commercials for Kobe Bryant, be in a movie with Kevin Durant and he even spent a day being hand fed cheeseburgers by supermodel Heidi Klum. Jesse is regularly featured on TV, film, and international tours. Jesse’s new reality series ‘The LeBeau Show’ allows viewers the chance to follow him around the country and see firsthand the major impact he is having on youth, particularly teens who are struggling.
Email Jesse: contact@jesselebeau.com
In this episode, Jesse takes us on an unforgettable journey from his humble beginnings on a small island in Alaska to becoming a renowned motivational speaker and life coach. 🏀 Despite facing loneliness, bullying, and doubts about his dreams, Jesse shares how he discovered the power within himself to overcome obstacles and turn his weaknesses into strengths. 💥
From battling anxiety to finding your tribe and embracing leadership opportunities, Jesse's insights are both empowering and enlightening. 🌟 He shares practical tips and heartfelt anecdotes that will inspire you to take charge of your life and pursue your dreams with unwavering determination. 🚀
Whether you're a teenager navigating the challenges of school or an adult seeking to reignite your passion, this episode is packed with wisdom and encouragement to help you unlock your full potential! 🌈
Ready to dive into this transformative conversation? Tune in to the episode now.
http://www.theattitudeadvantage.com/Welcome
@Jesse.LeBeau
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This week's episode is all about quieting your anxieties and focusing on what matters!
Imagine your brain has two screens:
Front Screen: Shows your goals, what you're working on, and things you're excited about.
Side Screen: Displays worries, fears, and negativity.
The problem? We often get sucked into the side screen, letting anxieties control us.
But fear not! This episode teaches you how to:
Allow uncomfortable feelings without judgment.
Redirect your focus back to the front screen (your priorities).
Create an "anxiety plan" to tackle stressful situations.
We even explore a technique called the "welcoming breath" to help you process those unwanted emotions. ♀️
Plus, you'll learn:
How to identify your values and use them to manage anxieties.
Why feeling responsible for others' behavior can fuel anxiety.
How to retrain your brain to focus on the positive (the front screen!).
Feeling overwhelmed? This episode is your guide to inner peace!
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In this episode, we dive deep into the world of drama reduction with our special guest, Colleen O'Grady. As a licensed psychotherapist, coach, and trainer, Colleen shares invaluable insights and practical tips for parents and teens alike on how to navigate the turbulent waters of drama and establish healthier, more harmonious relationships.
Key Takeaways:
Understanding Drama: Colleen sheds light on why drama occurs and how it impacts our lives and relationships.
The Importance of Self-Care: Learn why prioritizing self-care is crucial for reducing drama and maintaining emotional well-being.
Neuroscience of Emotional Reactions: Explore the neuroscience behind emotional flooding and how to regain control in heated moments.
Effective Communication Strategies: Discover practical strategies for effective communication and conflict resolution, even in the midst of emotional turmoil.
Resources Mentioned:
Colleen O'Grady's award-winning books: "Dial Down the Drama" and "Dial Up the Dream"
Colleen's podcast: "Power Your Parenting Moms with Teens"
How to Connect with Colleen:
Website: https://colleenogrady.com/
Find out what your Mom Mode is! FREE Quiz on Colleen's Website!
About Our Guest:
Colleen O'Grady is a licensed psychotherapist, coach, and trainer who helps moms reduce drama, reclaim their lives, and establish healthy connections with their tweens, teens, and young adults. With over 50,000 hours of experience working with parents and teens, Colleen brings a wealth of knowledge and expertise to her work, empowering families to navigate the challenges of adolescence with grace and compassion.
We hope you enjoyed this insightful episode and found value in Colleen's wisdom and expertise. Be sure to subscribe to our podcast for more inspiring conversations and practical tips on navigating the complexities of parenthood and adolescence. If you have any questions or feedback, I'd love to hear from you!
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This episode discusses a technique called the "Two-Screen Method" to manage anxiety. This comes from Scott Symington's book, "Freedom From Anxious Thoughts and Feelings" Here are the key points:
The Two-Screen Analogy:
Imagine two screens in your mind. The front screen shows your present-moment experiences, including happy thoughts, loved ones, and enjoyable activities.
The side screen displays anxious thoughts, worries, and fears.
How Anxiety Takes Over: Your attention gets drawn to the side screen, causing you to focus on negative possibilities and lose sight of the present moment. This can lead to avoiding situations due to anxiety.
Feeding the Anxiety Screen:
Paying attention to anxious thoughts strengthens them.
Reacting to anxiety (anger, frustration) gives it energy.
Even positive affirmations ("It'll be fine") can fuel anxiety because you're still focused on it.
Breaking the Cycle:
Don't engage with the side screen. Divert your attention back to the front screen (present moment experiences).
Avoiding situations reinforces the conditioned response that they're dangerous.
Emotional avoidance (drugs, alcohol) doesn't solve the problem.
Future Episode: The next episode will discuss how to "allow" anxious thoughts to be present without getting consumed by them.
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In this episode, we dive into the misconception surrounding laziness, particularly when it comes to teens. We explore why labeling someone as lazy can be harmful and unproductive, and instead, focus on understanding the underlying reasons behind seemingly lazy behavior. From anxiety to lack of control, we uncover the factors that contribute to teen behavior and discuss practical strategies for fostering a supportive environment where teens can thrive.
Key Topics Covered:
Challenging the Notion of Laziness:
Exploring why calling someone lazy is often oversimplified and unhelpful.
Discussing the importance of shifting our perspective and understanding the complexities behind teen behavior.
Understanding Teen Behavior:
Unpacking the underlying factors that contribute to seemingly lazy actions.
Highlighting the role of anxiety and other challenges in teen motivation.
Embracing Self-Care:
Rethinking traditional notions of self-care and respecting individual preferences.
Discussing why it's crucial to support teens in finding healthy ways to recharge and relax.
Empowering Teens:
Offering practical strategies for supporting teens and fostering their confidence.
Exploring ways to help teens navigate challenges with resilience and self-awareness.
How to Take Action:
Reflect on your own perceptions of laziness and consider how they might be impacting your interactions with teens.
Engage in open and honest conversations with teens about their feelings and experiences.
Seek support from professionals or resources that can provide guidance on supporting teens' mental health and well-being.
Hop on a call with me and we can discuss!
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Are you ready to unlock the secret to managing anxiety like a pro? I've got something incredibly valuable to share with you and your teenager that will transform the way you approach those uncomfortable moments.
Picture this: You're facing a daunting task, your heart races, your mind spins with worry, but wait... there's a way to turn the tide. It's called the 4 N's Method, and trust me, it's a game-changer!
In this week's episode, I'm diving deep into the 4 N's: Notice, Normalize, Neutralize, and Next Best Thought or Action. These four simple steps will guide you through the maze of anxiety and lead you to a place of calm and clarity.
I'll walk you through real-life scenarios and show you how to apply the 4 N's in everyday situations. Whether it's test anxiety, social jitters, or performance nerves, this method has got your back!
But wait, there's more! I'll share personal anecdotes, expert insights, and practical tips to help you and your teen navigate the rollercoaster of emotions with confidence and grace.
So grab your headphones, cozy up, and get ready to conquer anxiety like never before. You won't want to miss this empowering episode!
Can't wait to hear your thoughts on the 4 N's Method and how it's making a difference in your life. Drop me a message and let's keep the conversation going!
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This podcast episode discusses the fear and anxiety that often arise when we want to try new things. Host Cynthia Coufal interviews Emily Drake, a guest expert who helps people overcome these challenges.
Emily Drake is the Owner and CEO of The Collective Academy, a leadership development firm that creates programs to help individuals cultivate sustainable leadership skills and organizations build thriving communities and workplace cultures. She is also the host of the Who’s Missing Podcast. In each episode, Emily’s guests dive into how and why they chose their unique paths – personal and professional – and what they learned along the way. She has a BA in English from Augustana College and an MA in Mental Health Counseling from Northeastern Illinois University.
Key Points:
- Our brains often try to sabotage us with negativity when we consider new things. This negativity can manifest as self-doubt, fear of failure, and worries about what others will think.
- The first step is self-awareness. Understand your strengths and values, regardless of the environment you're in. Don't let labels or past experiences define you.
- Take small steps to build the skill of novelty. This could involve trying a new food, watching a different TV show, or even just walking a different route to school. These low-stakes experiences help you get comfortable with the unfamiliar.
- Connect with others who can support you. Surround yourself with positive and encouraging people who will celebrate your efforts and help you step outside your comfort zone.
- Practice regulating your emotions. Learn techniques like mindfulness and deep breathing to manage anxiety in the moment.
- Expand your circle and seek out diverse perspectives. This can help you learn new things and challenge your own biases.
Additional Notes:
- The episode mentions that traditional education often emphasizes areas of weakness rather than strengths. This can contribute to negative self-talk and hinder exploration.
- The importance of open communication between parents and teenagers is highlighted. Creating a safe space for dialogue can encourage teens to share their fears and seek support.
- The episode concludes with a call to action for both teens and adults: step outside your comfort zone, embrace novelty, and seek out connections with others who can support your growth.
https://www.thecollective-academy.com/
Instagram: @emdrake, @the_collective_academy, @whosmissingpodcast //
LinkedIn: https://www.linkedin.com/in/emilydrake/
Email Emily:
contact@thecollective-academy.com
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Hope you're doing awesome! 🎉 Just a quick heads-up about something exciting happening tonight that I don't want you to miss – my parent workshop on calming teen anxiety! 🌈
🕕 When: Tonight, Feb. 20 at 6:00 PM Central Time
🎁 Bonus: Exclusive perks for those who join live!
In the past couple of episodes, we've been delving into the fascinating world of my Triangle Formula for anxiety – Perception, Process, and today's star: Plan. 🚀 If you've missed any episodes, no worries! You can catch up on the show notes or in the video description on my website and social media.
Now, why should you be there tonight? Well, first off, the live attendees are in for a special bonus that others won't get! 🎊 And for those of you on the list but can't make it, don't fret – you'll receive a replay, and there might be an extra treat for early sign-ups.
Today's episode isn't just theory; I'm sharing a personal story about how I handled a situation using a five-step process. Trust me; it involves a choir audition, a bit of anxiety, and a whole lot of decision-making drama. 😅
I'll walk you through the steps – understanding the situation, brainstorming four possible actions, weighing the pros and cons, and finally, choosing the best course of action. Spoiler alert: it's a rollercoaster of emotions!
But here's the real gem – I want to share how understanding your values and strengths can make navigating these situations so much smoother. It's like having your superhero toolkit for managing anxiety! 💪
So, whether you're dealing with your own choir audition dilemmas or helping your teen navigate the tricky world of anxiety, this workshop is packed with insights that'll leave you feeling empowered and ready to face any situation.
Join me tonight at 6:00 PM Central Time for "How to Calm Your Teen's Anxiety Without Triggering Yours" – where we'll dive into perception, process, and plan.
Can't wait to see you there! 🌟
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Remember that awesome parent workshop I mentioned a few weeks back? Well, guess what? It's just ONE WEEK away!
Don't miss out on this essential event – register now in my show notes, description, or anywhere you see this link! ➡️ https://cheerful-writer-462.ck.page/1c0681206a
Why attend? Because we're tackling the BIG question: How to calm your teen's anxiety without triggering yours! I've been obsessed with finding the best way to teach this to parents. And I've finally cracked the code with a powerful triangle formula I'll unveil over the next few episodes.
Last week, we tackled perception: becoming aware of those pesky anxiety thoughts. This week, it's all about process: what to do with those uncomfortable emotions when they bubble up (anxiety being a major culprit, we know!).
Think you have no control? Think again! We'll explore techniques to help you process those feelings and move forward towards what you truly desire. Plus, I'll share some wisdom from the amazing Emily Maroutian: "When you give yourself permission to feel bad, you begin to feel good." It's all about letting go and allowing, not resisting.
Remember, anxiety is a part of life, not a life sentence. We'll learn to turn down the volume on that anxiety voice so it doesn't stop you from living your best life.
Bonus! I'll throw in another insightful quote from Emily: "When you allow yourself to feel fear, it begins to disappear." Feeling anxious? Acknowledge it, let it flow through you, and watch it fade. Powerful stuff, right? ✨
So, whether you're a teen or a parent (or both!), come join the workshop! We'll work together, learn together, and empower each other to navigate this anxiety thing like champs.
Don't wait! Register now and see you there!
Can't wait to see you there!
Cynthia
P.S. I promise, even the most skeptical teens will love my approach. 32 years of experience says so!
P.P.S. Dinner time at 6 PM Central on February 20th? Perfect! Listen to the workshop while you eat, then stick around for Q&A!
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Feeling overwhelmed by anxiety or dealing with a critical inner voice? You're not alone! But fear not, there's hope!
Join me for a FREE parent workshop on February 20th at 6 PM Central Time where I'll unveil my brand-new triangle formula to help you:
Silence your inner critic: Learn how to befriend your "mean person" and turn down the volume on their negativity.
Soothe your teen's anxiety: Discover practical tools to help them manage their worries without triggering your own.
Boost your confidence: Gain valuable insights and strategies to navigate challenging situations with grace and strength.
Bonus: Attend live and get a special surprise!
Can't make it live? No worries! Register anyway and receive the recording. Plus, I'll be sharing sneak peeks and exclusive content on my podcast/YouTube channel, so stay tuned!
Click here to register now!
In this episode, you'll also learn:
🍵Inviting the inner mean person in for tea (figuratively, of course!). Don't shut them out. Listen to what they have to say, but with a questioning eyebrow.
✅Fact-check their claims. Are their "always" and "nevers" really true? Probably not. Counter their negativity with reality.
🙏🏻Thank them (weird, right?) for their "concern," but politely decline. You're in control, remember?
🫥Reframe their negativity into something more helpful. Maybe their "you'll never pass" can become "let's study harder and see what happens."
Remember, you're the boss! Don't let your inner mean person dictate your life. Use these tools to silence them and take charge.
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Molly McNamee is the founder of MFit Workouts. She has been an online fitness coach for 10 years. She uses her unique exercise method to heal chronic stress in the body and mind that shows up as anxiety and joint pain. Her goal is to teach people how to safely workout for their body and mind.
Brace yourself for a mind-blowing session that will change the way you think about exercise and its impact on your mental health.
Molly joined me to unveil the hidden truths about how movement can either be a healing force or a source of anxiety. This episode is not just another fitness chat; it's a revelation of groundbreaking insights that can transform your approach to workouts.
Here's a sneak peek of what you can expect:
🌈 Discover Molly's journey and her mission to help people relieve chronic stress.
🚫 Uncover the surprising ways certain workouts can trigger anxiety and panic attacks.
🔄 Learn about Molly's accidental discovery that changed her entire perspective on exercise.
🤔 Understand the importance of mindset in creating a positive relationship with movement.
🎁 Grab a free Anxiety Toolkit from Molly that includes a masterclass with her favorite exercises.
But that's not all! Molly is generously offering my listeners a two-week free trial of her signature workout program. It's an opportunity to experience firsthand how movement can be a powerful tool for healing. I signed up for the free trial and took advantage of so many videos to help my fitness routine. It is so cold where I am right now, I needed something I could do at home. They are awesome!
Ready to embark on a stress-free fitness journey? Listen to this episode now and claim your freebies from Molly!
https://mollymcnamee.com/stress-freebie/
Email Molly and see how she can help you customize a workout for your stress and anxiety! molly@mollymcnamee.com
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This week's episode is a personal one! I sit down with my amazing daughter, Haylie, to talk about something we haven't publicly discussed before her experience with anxiety.
Now, I know I usually talk about teen anxiety as a coach, but this time, we're turning the tables. You'll hear about:
- Haylie's earliest anxieties: From fearing her mom's death to worrying about plane crashes, Haylie sheds light on the unexpected fears that plagued her childhood.
- Parenting with blind spots: I get real about not recognizing Haylie's anxiety at first and the parenting approaches that worked (and didn't!)
- Turning down the volume: Haylie shares her journey with therapy and medication, revealing how she learned to manage her anxiety and live a fulfilling life.
This episode is filled with raw honesty, humor, and valuable insights for parents, teens, and anyone struggling with anxiety.
Here's a sneak peek:
- "I felt like I could tell you anything...That is one of the beautiful things about our relationship."
- "I had a full-blown panic attack on the way to school. Why am I doing this? Who signed me up to be a counselor?"
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Remember that anxious feeling in your stomach before a big test or presentation? Now imagine that feeling amplified, constant, and impacting every aspect of your life. That's what many teens experience with anxiety.
In this powerful episode of The Teen Anxiety Maze, I delve into navigating the tricky maze of teen anxiety. Whether you have a teenager yourself, know someone who does, or simply want to be a supportive friend, this episode is packed with valuable insights and practical tips.
Here's a sneak peek of what you'll discover:
Demystifying Anxiety: We'll explore the difference between normal teenage behavior and red flags indicating anxiety that needs attention.
My Personal Journey: I'll share my own story of how my daughter's anxiety went unrecognized for years, and the lessons I learned along the way. (Next week, stay tuned for a conversation WITH my daughter from her perspective!)
Early Warning Signs: Learn to recognize the subtle and not-so-subtle signs that your teen may be struggling with anxiety.
Opening the Conversation: Discover actionable tips for initiating a conversation about anxiety with your teen, without triggering defensiveness or shutting them down.
Building a Support System: We'll discuss the importance of professional help, and explore alternative resources and self-management techniques you can practice together.
Empowering Your Teen: Learn how to encourage your teen to take control of their anxiety and build resilience.
Bonus: I've also included a list of open-ended questions you can use to gently start the conversation with your teen about anxiety, as well as links to valuable resources and support groups.
Don't let anxiety take experiences from your teen! Listen to this episode and equip yourself with the knowledge and tools to guide them and you towards a brighter, calmer future.
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Remember that word of the year thing I talked about last year? (If not, rewind to episode 119!)
Now, drumroll, please! 🥁 Last year, we had "focus," and the year before, it was all about being "intentional" during the transition into retirement. And this year? Brace yourselves, folks, because the word that's going to define our journey is none other than... drumroll intensifies... "challenge"!
Why "challenge," you ask? Because stepping outside your comfort zone is the key to unlocking your full potential. Whether it's conquering your social media shyness, trying out for that sports team, or simply speaking up in class, facing your fears builds resilience and unlocks hidden strengths.
And guess what? I'm putting my money where my mouth is! I'm diving headfirst into uncomfortable territory, like my first-ever Facebook Live with slides (wish me luck!). It's scary, but I know the reward of overcoming that obstacle will be sweet.
Here's how you can embrace your own challenges:
Pick a "challenge theme" for the year.
It doesn't have to be as intense as mine, but choose something that pushes you beyond your usual routine.
Start small.
Baby steps count! Maybe it's striking up a conversation with someone new or trying a new workout class.
Don't be afraid of failure.
Remember, it's not about being perfect, it's about trying and learning. Embrace the stumbles as stepping stones to growth.
Share your journey!
Inspire others by talking about your challenges and how you're tackling them. You might be surprised at who you motivate!
Bonus tip: Check out my Anxiety Maze Navigator program! It helps you identify your specific triggers, discover your strengths, and create a personalized plan for managing your anxiety.
And hey, if you're struggling with anxiety, know that you're not alone. I hear about it all the time, and I'm here to help. Let's make 2024 a year of conquering fears and unlocking amazing possibilities, together!
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Happy New Year! 🎊 I hope you are in great spirits and ready for an amazing year ahead. As we kick off the new semester, and calendar year, I wanted to share some thoughts and reflections with you.
In the latest episode, I share my lifelong love for fresh starts and new beginnings. Whether it was the excitement of a new school semester or the promise of a brand new year, I've always found inspiration in the idea of a clean slate. And let's be honest, who doesn't love a chance to hit the reset button?
I reflect on the concept of continuous growth and learning. The realization that we are never truly finished evolving can initially seem daunting. However, I share how it's actually fantastic news because every misstep or hiccup is an opportunity for a fresh start, a chance to try again and do things differently.
I delve into a memory from a couple of summers ago when I posed a challenge during an in-person group session. The challenge was to consider how we could make our lives different in just eight hours. We brainstormed ways to both ruin and improve our day within that timeframe. It was a reminder that small, intentional actions can have a significant impact on our daily lives.
Sharing a personal experience from three years ago, I discuss a weight loss journey where I lost 54 pounds. Initially, it seemed like I had it all figured out, but life has a way of throwing surprises our way. I touch upon the importance of embracing the fact that we're never done figuring things out, and that's okay. Every day is an opportunity for a new beginning.
I also extend an invitation to join me on a journey of intentional living in 2024. Whether you're a teen navigating the challenges of school, a parent managing anxiety, or anyone looking for positive change, I'm here to walk alongside you. Just like a mentor, I can help you navigate challenges, ask the right questions, and create a plan for a brighter future.
To give you a taste of what mentoring with me looks like, I share a touching testimonial from a recent client who experienced a transformative shift in perspective and self-view.
Let's chat if you're ready to make 2024 your year, whether it's managing anxiety, achieving academic goals, or making positive life changes. Schedule a session with me, share your challenges, and let's explore how we can work together to create the life you envision.
https://calendly.com/ccoufal/60-minute-consult
Remember, every day is a new opportunity to rewrite your story. Here's to an incredible 2024 filled with growth, learning, and intentional living!
Cheers to a fantastic year ahead!
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Get ready to unlock the secrets to a thriving life! This week I'm thrilled to welcome Dr. Pat Boulogne, a powerhouse in the world of mental health and well-being. 🧠💪
Dr. Boulogne has 38 years of experience helping individuals like you reach their full potential across all dimensions: physical, mental, spiritual, social, and even financial. 🤯 In this episode, she dives deep into:
🧠 Mastering your mindset and emotions: Learn how to regulate your emotions at any age, whether you're a teenager navigating new waters or an adult seeking new horizons. Dr. Boulogne shares her approach to understanding and changing behaviors, empowering you to break free from limiting patterns.
✨ Shifting your perspective and overcoming obstacles: Discover a powerful technique for addressing behavioral issues by identifying and correcting faulty information rooted in your past. Dr. Boulogne emphasizes the transformative power of affirmations and conscious language in shaping your thoughts and mindset.
💪 Building a healthier lifestyle for a happier mind: Get practical tips on incorporating small, manageable changes into your daily routine for maximum impact. From staying hydrated to prioritizing sleep, Dr. Boulogne shows you how to gradually cultivate habits that boost your physical and mental well-being.
💡 Everyday hacks for healthier living: Learn practical tricks like staying hydrated with a straw, fostering a gut-brain connection through food choices, and creating a sleep-friendly environment. Dr. Boulogne also shares valuable insights on identifying and avoiding harmful ingredients in food and household products.
Feeling overwhelmed? Don't sweat it! Dr. Boulogne offers advice on conquering overwhelm and making lifestyle changes feel less daunting. She encourages you to start small and celebrate each step along the way, making your journey to a thriving life more enjoyable and sustainable.
🎁 Bonus for listeners! Dr. Boulogne is offering a special gift to our amazing audience! Use the code in her book for a complimentary consultation and an extra 15 minutes to get personalized guidance on your specific needs. Don't miss out on this incredible opportunity!
Ready to unlock your thriving potential? Tune in to this episode and gain valuable insights from Dr. Pat Boulogne. I'm also eager to hear your thoughts! Share your feedback, questions, and suggestions for future episodes.
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Here's a quick rundown of what you can expect in this week's episode:
Mental health maintenance schedule: I'm excited to share a brand new tool I created - a comprehensive, easy-to-use mental health maintenance schedule in Google Sheets. It's completely free and comes with a video tutorial to guide you through it.
Benefits of maintenance: We'll dive into the numerous benefits of prioritizing your mental health, including increased reliability, reduced costs, extended life, lower environmental impact, and much more.
Mental health and society: I discuss the potential impact of widespread mental health maintenance on issues like mass shootings, suicides, obesity, and addiction.
Actionable tips: You'll receive practical suggestions for implementing the schedule and making it work for you.
Ready to take control of your mental health and experience incredible benefits?
Download the free maintenance schedule.
Watch the tutorial: Learn how to use the schedule effectively and maximize its impact.
Share your experience: Let me know how the schedule is working for you and ask any questions you have.
Together, let's create a world where mental health is prioritized and everyone has the tools they need to thrive.
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Last week, we delved deep into the importance of maintenance for our mental health. If you missed it, don't worry; you're right on time for the next chapter. Today, we're talking about something we've all encountered: anxiety. Yep, that little troublemaker that sneaks into our lives uninvited. But fear not! I've got a tip that's going to change the game for you.
Let's break it down using the acronym L.I.V.E.:
L - Letting Go:
Ever felt like anxiety is playing tug-of-war with your sanity? It's time to drop the rope. We're talking about letting go of that struggle, letting anxiety in, and simply allowing it to exist without a wrestling match.
I - Inviting:
Sounds counterintuitive, right? But trust me on this one. Imagine inviting anxiety in like an unexpected guest. "Hey anxiety, what's up? What do you have to teach me today?" It might feel odd at first, but it beats the exhaustion of resisting.
V - Valuing:
What do you value in life? What would your life look like without anxiety stealing the spotlight? Identifying your values is like having a compass guiding you through the anxiety maze. Once you know what truly matters, you'll be better equipped to take charge.
E - Engaging:
Actions speak louder than words. Engage with the process. Take those steps, no matter how small, towards a life without the burden of anxiety. I've got the perfect actions lined up for you, ready to lead you to a more peaceful existence.
And here's the cherry on top: I've crafted an audio coaching download just for you. Picture it as your personal guide through the journey of processing anxiety and other tricky emotions. Close your eyes, hit play, and let the transformation begin.
Get My Audio Coaching Download Now!
Imagine a life where anxiety is just background noise, and you're moving forward, conquering your goals. Sounds pretty amazing, right?
Give it a listen, and let me know how you're feeling afterward. Your journey to a more anxiety-free life starts now!
Looking forward to hearing about your victories and the relief you're experiencing.
To a life of L.I.V.E.ing fully,
Cynthia
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In this episode, we're cruising through the fascinating parallels between maintaining our mental health and taking care of our physical assets. From cars and homes to bodies and minds, we're exploring the costs of neglect and the benefits of a regular checkup. And trust me, it's not just another lecture on self-care – there are surprises ahead!
🚗 Car Chronicles: From Dirty Interiors to Mindful Maintenance
Ever put off cleaning your car until it's practically a mobile landfill? 🚙 Guilty! I share a personal story about the eye-opening experience of tackling my car's chaos, drawing parallels between car care and mental health. Spoiler alert: procrastination is not the key to a smooth ride.
💡 Checkup Checklist: Navigating the Maintenance Maze
Just like our cars, our minds need checkups too. We discuss the importance of mental health assessments, drawing inspiration from routine car checkups. You'll be surprised by the connections between a balanced mental state and a well-maintained vehicle.
🛠️ Pros and Cons: The Cost of Neglect vs. the Benefits of Maintenance
We weigh the pros and cons of keeping up with physical and mental health. Spoiler alert: the investment in self-care pays off, and the costs of neglecting it can be more than just monetary. We delve into the inconvenience of scheduling appointments and the importance of being intentional about our well-being.
💪 You're the Hero, Not the Victim: Taking Charge of Your Mental Health
As we wrap up, I encourage you to embrace the hero within you. Mental health is not a chore – it's a journey toward a vibrant life. Resist the urge to ignore, face those feelings, and let's make today the turning point in your mental health maintenance journey.
🚀 Take Action Today!
Feeling inspired to kickstart your mental health maintenance journey? 🌟 Start by grabbing my free parent guide on talking to your teen about anxiety. It's a small step that can lead to significant change. Head to my website and find it right on the homepage.
Remember, it's never too late to invest in yourself. Let's make 2023 the year you revitalize your mental health!
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Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
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Today, I am thrilled to share an insightful and transformative podcast episode featuring a conversation with Michael Laidler. This episode delves into the profound journey of self-awareness and personal growth, unveiling the layers that shape our identities.
Michael Laidler reflects on his self-awareness journey, tracing it back to his roots in Miami, Florida, and the challenges he faced growing up in a family marked by financial struggles and constant relocations.
The conversation explores the impact of early life experiences on shaping one's mindset, emphasizing the importance of self-assessment and understanding one's strengths and weaknesses.
Michael shares his experiences in law enforcement, highlighting the pivotal role of self-awareness in leadership and success. The discussion extends to the crucial topic of guiding teenagers in discovering their own identities and strengths.
Michael emphasizes the significance of self-awareness as the foundation for personal and professional success.
We discuss practical strategies for teenagers to embark on their self-awareness journey, including self-assessment tools, such as YouMap® and mentorship.
The episode explores the concept of purpose, challenging listeners to identify themselves beyond their titles or roles within their relationships and families.
Michael encourages prioritizing personal development before external commitments, emphasizing the impact this has on relationships and overall life fulfillment.
Michael and I share valuable insights on managing anxiety, particularly in the context of public speaking. Practical breathing techniques and the importance of practice are highlighted to help individuals navigate anxiety-inducing situations.
Michael concludes with a powerful message urging everyone to consistently work on themselves, emphasizing that every day brings new opportunities for growth and positive change.
Whether you're a parent guiding your teenager or an individual on a personal development journey, this conversation is bound to resonate with you.
Thank you for being part of my community, and I hope you find this episode as enlightening as I did.
Please follow Michael Laidler on Social Media:
https://www.linkedin.com/in/michaellaidler
https://youtube.com/@MichaelLaidler
https://instagram.com/michaellaidler?igshid=YmMyMTA2M2Y=
https://www.facebook.com/MichaelLaidlerLeadership/
Buy His Book:
https://www.amazon.com/Greatness-Beyond-Badge-Principles-Self-Awareness-ebook/dp/B0B7R2JKPN/ref=mp_s_a_1_1?crid=Y09L8OSJX6HK&keywords=greatness+beyond+the+badge&qid=1659929304&sprefix=%2Caps%2C83&sr=8-1
Use Coupon Code "regulate" to get a discount on his 6-week speaking course!
https://michaelalaidler.teachable.com/p/thesixweekspeaker
Email Michael:
Michael@michaelalaidler.com
Michael's website:
https://michaelalaidler.com/
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In this week's episode, we're diving into a different dimension of anxiety, one that might leave you wondering, "Why is this happening?" So far, we've talked extensively about the anxiety that originates in our thoughts, but there's a whole other side to it that's just as important – Amygdala-Based Anxiety.
But what exactly is the amygdala, and why is it crucial to understand this aspect of anxiety? Well, the amygdala is a tiny, almond-shaped structure in your brain, and it plays a pivotal role in your body's alarm system. You might recall us discussing the alarm system in previous episodes, and that's because it's essential for our survival.
The amygdala's job is to detect danger and alert our body, triggering the fight-or-flight response. It's like a smoke detector in your brain, and sometimes, just like a smoke detector malfunctioning, the amygdala can get a little confused about what's truly a threat.
But here's the kicker: sometimes anxiety starts with the amygdala, without any obvious trigger or anxious thoughts. It can be tricky to pinpoint why you're feeling anxious in these situations, which might make you feel like you're going crazy. The reality is, you're not – your brain is doing its job, just a bit too well.
Your amygdala creates anxiety responses based on past memories, even if you don't consciously remember those experiences. It associates certain stimuli, like scents, sounds, or sights, with positive or negative events, leading to anxiety or panic responses when encountering them again.
For example, if you associate a specific scent with a cherished memory, encountering that scent can make you feel warm and fuzzy. But if that scent is tied to a traumatic event, it can send you into a panic.
The amygdala can also create anxiety based on traumatic experiences from early childhood, often before we have conscious memories. So, if you ever find yourself reacting strongly to a situation without any apparent reason, it might be your amygdala-based anxiety kicking in.
We've also discussed how stress during pregnancy can affect a baby's brain development. If a pregnant mother experiences stress or trauma, it can influence her baby's brain development, leading to lifelong anxiety responses.
Understanding the role of the amygdala in anxiety can be incredibly empowering. It's not about being crazy; it's about your brain doing its job a little too well. In upcoming episodes, we'll explore strategies to manage and mitigate amygdala-based anxiety, so stay tuned!
Remember, knowledge is power. By understanding the source of your anxiety, you can better navigate the path to healing and peace. And if you want to delve deeper or need personalized guidance, don't hesitate to reach out. I'm here to support you on your journey.
Talk to you soon!
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Text me: 785-380-2064
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It feels a little strange to say that the podcast will not be Better Regulate Than Never any more, but change can be a beautiful thing, and today, I'm here to share some exciting news about the evolution of my podcast journey.
First and foremost, let me put your minds at ease – nothing is going away, and I'll still be here with you every Tuesday. The essence of what I do, supporting young people in regulating their emotions, remains the heart of my mission. However, we're taking a new direction with a rebrand.
So, what's in a name, you ask? Well, quite a lot, as it turns out! Over the past year, several insightful individuals told me that "Better Regulate Than Never" doesn't quite resonate or make it easy for people to find us in the vast podcast universe. In a world of around 4 million podcasts, discoverability matters, and "Better Regulate Than Never" doesn't scream "Find me!"
After careful consideration and advice from my business coach and others, I've decided it's time for a rebrand. Don't worry; I'm still the same me, just with a new name. From now on, you can find me under "Cynthia Coufal Coaching." The podcast, in particular, will be renamed "The Teen Anxiety Maze."
Why the focus on anxiety, you might wonder? Well, it's not just about young people. Anxiety is a universal emotion that we all grapple with, and I've always discussed emotional regulation in my content. I believe that all 165+ episodes of my podcast, in their unique ways, have touched upon anxiety. It's all part of the same beautiful journey towards emotional wellness.
Embracing this change is incredibly exciting for me. Once I wrapped my head around it, the floodgates of inspiration opened. There are countless directions we can explore, and I'm bursting with ideas to share with you. This rebrand is about reaching more listeners, making a greater impact, and helping even more young people – and those who care about them – navigate the intricate world of emotions.
I've been through a journey with my own daughter, who faced anxiety, and it's given me a unique perspective. I've learned that anxiety isn't just about external situations; it often starts within our minds. In her younger years, she couldn't always express what she felt, and that's a challenge many young people face. It's my mission to be the bridge of understanding for both teens and their parents, as I've navigated this path myself.
And speaking of parents, I'm here to offer a unique perspective as a parent who doesn't experience anxiety, but whose child does. This is an important angle I want to share with you, as it highlights the complexity of these emotions and the crucial role of parents in the journey of their children.
In the grand scheme of things, this rebrand is just a change in name, but it signifies a renewed focus and determination to be the best source of information, support, and guidance for teens and their families. The core of my podcast remains the same – nurturing emotional well-being and resilience.
I want to thank you for being a part of this journey so far, and I hope you'll continue to join me in this exciting new chapter. Change can be scary, but it can also be wonderfully transformative. Stick with me, and let's explore the Teen Anxiety Maze together.
I can't wait to continue my Tuesday rendezvous with you, sharing insights, stories, and strategies to help navigate the maze of emotions. The adventure is far from over!
Stay tuned, stay curious, and most importantly, stay well.
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Text me: 785-380-2064
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- The episode features an interview with former client, Oliver, who shares his experience with the YouMap® framework.
- Host Cynthia introduces Oliver and discusses the purpose of the interview, highlighting the importance of real-life testimonials for YouMap®.
- Oliver introduces himself as a 14-year-old who worked with Cynthia for a few months.
Exploring Strengths:
- Cynthia discusses the YouMap® framework's first pillar, Strengths, and reveals Oliver's top five strengths: Strategic, Communication, Empathy, Futuristic, and Ideation.
- Oliver reflects on his initial awareness of some strengths, such as creativity, and his newfound understanding of strengths like Strategic and Communication.
- The conversation delves into how Oliver's strengths have influenced his interests, including theater and comedy.
Strengths Value Statement:
- Cynthia and Oliver talk about how they crafted a strengths value statement for Oliver.
- Oliver emphasizes how the statement captures the essence of his strengths and how it has positively impacted his perspective on himself.
Using Strengths in Various Areas:
- The conversation turns to how Oliver has applied his strengths in different aspects of life.
- Oliver shares experiences in the classroom, highlighting the positive impact of strengths in his biology class.
- He also discusses how he has found ways to connect his strengths to less engaging subjects like web development.
Applying Strengths at Home:
- Oliver reflects on how he's integrated the YouMap® insights into family life, emphasizing the value of family dinners.
The Value of YouMap®:
- Oliver shares his perspective on the significance of taking the YouMap® assessment, emphasizing the self-discovery and life-improvement potential it offers.
- He stresses the importance of focusing on what's right with an individual rather than trying to fix perceived problems.
Conclusion:
- Cynthia and Oliver conclude the interview with a warm exchange, highlighting the transformative power of YouMap®.
- Oliver expresses his gratitude for the opportunity to discuss the framework and emphasizes its potential to positively impact everyone's life.
Oliver's Instagram
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It's our special Halloween episode, and I'm coming to you in a costume! You'll have to check out the video version on our YouTube channel to see what I'm dressed as, but let's just say I've taken on the persona of "Life Coach Barbie" for the day. Yes, you heard that right! I've always been a Barbie fan, and with the recent Barbie movie, it seemed like the perfect fit for this spooky season.
Now, onto the heart of today's episode: "Are You Being Haunted by Your Thoughts?" I know we've all experienced those moments when thoughts seem to creep up and haunt us, creating anxiety and fear. These thoughts can feel like they're swirling around, making it hard to focus and move forward. I've had my fair share of such thoughts in the past, and I know many of you have too. That's what I want to discuss today.
As a kid, I loved scary movies and books, and I had a particular fascination with witches. But here's the twist: even though I enjoyed these stories, I was terrified of them. I vividly remember my childhood nightmares about witches lurking under my bed, or behind the closet door, waiting for the right moment to pounce. And I know I'm not alone in having such scary thoughts.
Our brains are incredibly powerful, and they can conjure up the most frightening scenarios, causing anxiety and fear. These thoughts often feel like ghosts, lingering and creating a sense of unease. But here's the important part: these thoughts are not reality; they are simply the product of our minds.
Anxiety is a natural response to stress, and it's like an overactive alarm system in our brains. It can magnify our fears and make everyday thoughts seem terrifying. It's as if we're wearing anxiety-tinted glasses, distorting our perception of reality.
So, what can we do to deal with these haunted thoughts? Here's a simple, yet powerful three-step approach:
- Turn the Lights On: Just like you'd turn on the lights to reveal that there are no monsters under the bed, start paying attention to your thoughts. Write them down, be curious about them, and notice any patterns. This is how you shed light on those haunting thoughts.
- Ask Yourself: Are These Ghosts Real? Challenge the thoughts by questioning their validity. Are they true, or are they just stories your mind is creating? Like the monsters under your bed, many of these thoughts are not real.
- Talk Back: Don't be a victim to your thoughts. Talk back to them. In your mind, tell them that they are not welcome, and you don't believe they are real. It's like asserting your control over those haunting thoughts.
Remember, you don't have to face this journey alone. If the haunted thoughts are overwhelming, reach out for support. Parents, school counselors, mental health professionals, and even life coaches like me are here to help. Asking for help is a sign of strength, not weakness.
You have the power to face your fears, and you don't have to be haunted by your thoughts. By implementing these simple steps, you can regain control and create an amazing life.
Tune in, take notes, and let's banish those spooky thoughts together. I believe in you, and I'll talk to you soon.
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Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
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As we delve deeper into the month of October, I've been exploring ways to connect our podcast topics with the themes of this spooky season. Today, I want to share a personal experience that inspired our latest episode and offer some insights into the powerful lessons we can learn from fear and darkness.
Recently, I attended a church sermon that focused on the themes of Darkness and Fear. What struck me was when the pastor asked us to keep our eyes closed throughout the entire sermon. It was a simple yet profound exercise. By eliminating the visual stimuli, it brought a new level of focus to the words spoken. It left me feeling a bit dizzy and disoriented when I finally opened my eyes, realizing how little time we actually spend with our eyes closed, awake and sitting up. It got me thinking about the importance of sensory experiences and how they influence our perception of the world.
They say that blind people often have sharper hearing and vice versa, as they must rely more on the senses they have. This made me ponder the lessons that fear and darkness can teach us. As Theodore Roethke wisely said, "In a dark time, the eye begins to see." Fear and darkness can be powerful teachers if we allow ourselves to learn from them.
In our latest podcast episode, we explore the following lessons:
1. Survival and Evolution: Fear is an innate human emotion that has evolved to help us survive. It triggers the "fight or flight" response, alerting us to potential dangers. In this way, fear has played a crucial role in the survival of our species.
2. Personal Growth: Overcoming fear and facing darkness can lead to personal growth and self-discovery. Confronting our fears and challenges can help us develop resilience, courage, and a greater understanding of ourselves.
3. Embracing Vulnerability: Darkness, whether physical, spiritual, or emotional, often requires us to embrace vulnerability. It forces us to confront our insecurities, uncertainties, and doubts. This vulnerability can lead to profound self-awareness and personal transformation.
4. Creativity and Imagination: Darkness can spark creativity and imagination. When our visual senses are deprived in physical darkness, our other senses become heightened, and our minds can wander. This creative potential is essential for art, problem-solving, and innovation.
5. Balance and Contrast: Light is best appreciated in contrast to darkness. Similarly, happiness and joy are more meaningful when contrasted with sadness and fear. Darkness and fear provide balance to our lives and help us appreciate the positive aspects.
6. Spiritual Growth: In spiritual darkness, moments of doubt, crisis, or questioning can lead to profound spiritual growth and transformation. It often forces individuals to reevaluate their beliefs and values, ultimately deepening their understanding of themselves and their spirituality.
In summary, fear and darkness are essential aspects of the human experience that can teach us valuable lessons about ourselves, our world, and our capacity for growth and resilience. Embracing these aspects, rather than avoiding them, can lead to a deeper understanding of life's complexities and the beauty hidden within them.
Wishing you a month filled with self-discovery and courage.
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Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
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As the Halloween season creeps up on us, you might have noticed the spooky decorations, pumpkin patches, and costume shops popping up everywhere. Even if you don't celebrate Halloween, it's nearly impossible to escape the festive spirit in the air! 🎃
So, why not turn this ghoulish holiday into an opportunity to treat yourself? I'm excited to share some tips on how you can use Halloween to boost your mental health. Yes, you read that right! Halloween isn't all about the scary and eerie; it can be a time for personal growth, creativity, and self-care.
1. Creative Expression: Get ready to unleash your inner artist! Halloween provides the perfect excuse to craft costumes, decorate your space, and carve pumpkins. These creative activities can serve as a form of self-expression and a fun way to relieve stress. Plus, you might discover hidden talents you never knew you had!
2. Face Your Fears: Halloween is all about confronting your fears, whether it's watching horror movies, exploring haunted houses, or dressing up as something spooky. By facing your fears, you can empower yourself and build resilience. Of course, if this isn't your cup of witches' brew, there are plenty of other ways to embrace Halloween without the fright factor!
3. Social Connection: Halloween offers a fantastic opportunity to socialize with friends and family. Spending time with loved ones and engaging in group activities can reduce feelings of loneliness and give your mental well-being a boost.
4. Self-Exploration: Choosing a Halloween costume is a journey of self-discovery. It's a chance to reflect on what interests you, what you find fun, and even what challenges you. This process can help improve your self-awareness and self-acceptance.
5. Temporary Escape: Donning a costume and transforming into someone or something else for a night can be a form of escapism. It's a break from your daily responsibilities, offering a brief mental health respite.
6. Play and Fun: We all need more play and fun in our lives! Halloween parties and games, from apple bobbing to pumpkin carving contests, provide opportunities for lighthearted enjoyment.
7. Mindful Enjoyment: Immerse yourself in the sensory experiences of Halloween, including the sights, sounds, and tastes. Being present in the moment and savoring these experiences can help reduce stress and anxiety.
8. Giving and Receiving: Participating in Halloween traditions like trick-or-treating allows you to give and receive. Acts of generosity and kindness can boost your happiness and satisfaction levels.
9. Charity and Altruism: Many people engage in charity events and fundraisers around Halloween. Participating in such events can provide a sense of purpose and contribute to positive mental well-being.
10. Planning and Anticipation: Preparing for Halloween can be an enjoyable process. The anticipation and planning can give you something to look forward to, which can improve your mood and motivation.
While Halloween can indeed be a time for self-care and mental well-being, it's important to remember that everyone's comfort level with this holiday varies. If Halloween isn't your thing, that's perfectly okay. Remember to prioritize self-care by setting boundaries and seeking support when needed.
Wishing you a spooktacular and mentally healthy Halloween season! 🧡👻
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Text me: 785-380-2064
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In a world where 135 minutes a day are spent on social media, it's easy to get caught up in the digital whirlwind. Now, don't get me wrong; I'm all about embracing the digital age, but like all good things, it's all about balance.
Join us in our latest episode as we dive deep into the 'dark side' of social media and digital devices. 🌑 I've got the lowdown on the pros and cons and some tips to help you strike that perfect balance.
Here's a sneak peek at what we're covering:
🧠 Mental Health: Did you know that constant comparisons can bring us down? The picture-perfect lives we see online can make us question ourselves. I'll talk about finding the right perspective.
💻 Cyberbullying: It's real, it's relentless, and it's everywhere our screens go. I've got some tips to stay safe and empowered.
🏃♂️ Physical Health: Too much screen time can lead to unhealthy lifestyles. I'll share some ideas on staying active and getting those ZZZs.
📚 Academic and Work Performance: Those phones can be real distractions! I'll chat about how to stay focused when it matters most.
👫 Relationships: Whether it's with family, friends, or even yourself, screen time can take a toll. I'll explore how to strengthen those bonds in the real world.
🤯 Exposed to the Unexpected: Sometimes, the online world can get downright weird. I'll talk about content, privacy, and a few things that could have long-term consequences.
I know this is just the tip of the iceberg, and there's so much more to discuss. But let's start by taking a closer look at our own habits. 🕵️
Here's your mission: For three days, track your screen time. See how often you reach for your device and how you're using it. Are you scrolling mindlessly, or are you creating something amazing?
I want you to explore the incredible world of technology intentionally, making it work for you rather than the other way around. 🚀
👉 And if you know someone who needs to hear this, share this episode with them. 🎧
Here is a video about a social media fast. It's incredible to hear firsthand from teens who gave it a shot.
Let's make the digital world work for us, not against us. Keep the conversation going and share your thoughts with me! I'd love to hear how you're doing in your quest to strike that perfect balance.
Remember, you have the power to shape your digital destiny. 🌐
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Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
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Introduction:
- Belonging is a fundamental human need, as important as food, water, shelter, and rest.
- Observations from working in schools, noticing students' need for belonging, even when they distance themselves.
- The fascination with the concept of belonging and its significance in overall well-being.
Segment 1: The Drive to Belong:
- Early on, everyone strives to belong, whether in families, school or among friends and classmates.
- The concept of conforming is a natural starting point for belonging.
- Acknowledgment that sometimes conforming can be challenging, leading to disengagement.
- Personal experiences with conforming and the realization that it can be boring.
- A preference for individuality over conformity leads to innovation as an alternative to disengagement.
Segment 2: The Power of Innovation:
- Defining innovation as creativity and thinking outside the box.
- Examples of personal innovation in dressing and hairstyling.
- Encouragement to challenge the choice between conforming, disengaging, or innovating.
- The call to embrace innovation as a means to express one's unique self.
- Highlighting how innovation can empower individuals to change the world.
- Illustrating the impact of young inventors like Gitanjali Rao, who detected lead in water at just 12 years old.
Segment 3: Being the Change:
- Drawing attention to areas in school or the neighborhood that need change or improvement.
- Comparing conforming and disengaging to ignoring issues.
- Emphasizing that innovating means taking action to address problems.
- Steps for initiating change: identifying the problem, involving the right people, and inspiring others to join the cause.
- Encouragement for young people to believe in their ability to make a difference.
- Persistence and the importance of seeking support in a mission for change.
Segment 4: The Challenge to Innovate:
- Urging listeners to actively seek opportunities for innovation during the week.
- The importance of creative thinking and stepping outside the comfort zone.
- Anticipating and welcoming the innovative ideas and actions from the audience.
- Inviting listeners to share their innovations and experiences.
Closing:
- An invitation to become more self-aware and embrace new challenges in life.
- Introducing the YouMap® assessment as a tool for self-discovery and success.
- Encouraging listeners to try it out and promising to provide guidance through the results.
- The promise of increased success through self-awareness.
- The anticipation of future discussions and conversations.
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Text me: 785-380-2064
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Introduction
- Cynthia shares her love for podcasts and how often she learns something new from each one.
- Mention discovering the term "Mid" this week and its significance.
- Definitions of "Mid" include describing something as average or below average.
Segment 1: Defining 'Mid' Moments
- Explanation of 'Mid' moments as times when we're not excelling, just being average.
- Emphasizing that 'Mid' moments are not failures but part of life.
- Society's high standards and pressure to excel in every aspect.
Segment 2: The Pressure to Be the Best
- Discussion on the pressure to always excel and its impact on teens.
- Personal experiences of feeling like a performer when striving for perfection.
- How this realization relates to the podcast itself.
Segment 3: Embracing Imperfection
- The importance of embracing imperfection and not settling for less.
- How 'Mid' moments provide opportunities for growth, learning, and resilience.
- A story about meeting someone who struggles to relax and the value of enjoying life beyond perfection.
Segment 4: Connecting Authentically
- Reflecting on the importance of being present and authentic in podcasting.
- The desire to connect with listeners on a deeper level.
- Cynthia's commitment to balancing preparation with a relaxed, conversational approach.
Conclusion
- Reiteration of the idea that embracing imperfection can lead to valuable life lessons.
- A commitment to help young people feel good and live their best lives.
- Cynthia's mission is to connect genuinely with the audience and encourage authenticity.
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Text me: 785-380-2064
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This Thursday marks the 3rd birthday or 3rd Anniversary of Better Regulate Than Never, and I wanted to take a moment to reflect on this journey with you.
I deliberately chose this date because it's a day that holds deep significance in my heart—it's my dad's birthday. He would have turned 96 this year. While I dearly wish he were here to witness the path I've taken in this life, I often feel his presence around me, reassuring me that he knows and supports what I'm doing.
Last week, we took a journey through a Best Of episode that explored the vast spectrum of emotions, which lies at the heart of Better Regulate Than Never. My mission has always been about embracing and normalizing ALL emotions, recognizing that they are an essential part of our human experience.
This week's Best Of episode is a treasure trove of actionable insights. We'll delve into strategies for dealing with everyday challenges like bullying, overcoming procrastination, navigating people-pleasing tendencies, understanding love languages, and addressing the feeling that things should conform to a specific mold.
I can't wait for you to tune in and join me in celebrating this milestone. Your support and engagement have been instrumental in making Better Regulate Than Never what it is today, and for that, I am endlessly grateful.
Thank you for being part of this journey, and here's to many more years of exploring and better regulating our emotions together. I genuinely hope you enjoy this week's episode.
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Text me: 785-380-2064
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I wanted to take a moment to express my gratitude for your continued support and to share some exciting news regarding the 3rd anniversary of the Better Regulate Than Never podcast.
Over the past three years, I've explored various topics related to self-regulation, personal growth, and overall well-being. It has been an incredible journey, and I've had the privilege of connecting with many of you along the way. Your feedback and engagement have been invaluable, and I appreciate every moment you've spent listening to the podcast.
As I contemplated how to celebrate this milestone, I came across some insightful advice for podcast creators. It emphasized that new listeners often start with the latest episode, and if that episode doesn't resonate with them, they might not return. To ensure that newcomers have a great first experience, I've decided to create something special for this occasion.
I've always had a soft spot for compilation albums and greatest hits collections. There's something magical about having all your favorite songs in one place, without having to skip through tracks that don't quite hit the mark. That got me thinking: Why not apply the same concept to podcasting?
So, for my 3rd anniversary, I'm excited to introduce two special compilation episodes. These episodes feature carefully curated segments from past shows that encapsulate the essence of Better Regulate Than Never. Whether you're a long-time listener or new to the podcast, these episodes are designed to provide a holistic view of the topics we've covered.
The first compilation episode, which I'm thrilled to share with you today, focuses on the theme of emotions and how to regulate them. It's a core aspect of what this podcast is all about, and it's where the name "Better Regulate Than Never" originated. You'll find links to the full episodes of each clip in the show notes, so if a particular segment resonates with you, you can easily explore more.
Listening to these clips again, I was reminded of the power of podcasts. They have a unique way of capturing moments that can change our lives. I've personally experienced profound insights while listening to podcasts, and I'm sure many of you have as well. Remembering those moments and where you were when you heard them is truly special.
I encourage you to record the important things you say and hear in your own life. It's a simple but effective way to remind yourself of valuable lessons and experiences.
Ultimately, podcasts are a source of inspiration and growth, and I hope that Better Regulate Than Never has been a positive influence on your journey. If these compilation episodes spark any ideas or resonate with you, please don't hesitate to reach out. Your feedback and ideas are always welcome.
I'm incredibly grateful for the journey this podcast has taken me on so far, and I can't wait to see what the next 3 years hold. Thank you for being a part of this community and for your continued support. Together, we're striving to become better at regulating our lives and emotions.
Talk to you soon, and here's to many more years of growth and discovery!
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Email me: ccoufal@betterregulatethannever.com
Text me: 785-380-2064
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Today we're delving into the fascinating concept of "Einstein Time" and how it can revolutionize the way you manage your time and boost your productivity. Whether you're a teen, a young adult, or anyone eager to make the most of your day, this episode will change how you feel about time!
"Time is an illusion."
--Albert Einstein
Einstein Time is all about changing our perception of time. Instead of viewing time as a strict, linear progression, we're going to explore how we can harness the power of our minds to stretch, mold, and maximize our moments.
So, how do we actually bend reality using Einstein Time? It's about stepping away from the conventional clock-watching and embracing a more flexible approach.
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- This episode's focus: Navigating the decision-making process for students and parents in choosing the right school.
Job 1: Get into Your Best School:
- Desire for a classic, prestigious experience.
- Students focused on getting into a specific school.
- Caution against tying self-worth to school rankings.
- Story of a student's struggle with dropping in class rank and its impact.
- Emphasis on balance between academic excellence and well-being.
Know Yourself:
- Importance of self-awareness.
- Introducing the "YouMap" tool to understand strengths, values, skills, and interests.
- Benefits of using the YouMap assessment during high school for exploration.
- Continued usefulness of self-assessment in college and beyond.
Considerations for School Selection:
- Questions to ponder about school location, community size, campus size, class sizes, sports, clubs, internships, majors, Greek life, dining, diversity, research opportunities, spirituality, etc.
- Encouragement to experiment and try different ideas during high school.
- Use of College Finder and College Match tools to find suitable schools.
- The importance of personal fit in school selection.
Planning for Success at Chosen School:
- Transition from focusing solely on getting into a school to planning for success within it.
- Reminder that school involves academics and personal development.
- Balancing academic excellence with social experiences.
Making Honest Choices:
- The importance of choosing schools and majors that resonate with personal interests and strengths.
- Acknowledgment of uncertainty in the future but seeking clarity in present choices.
Consideration of Gap Year:
- A gap year as an intentional exploration period before committing to college.
- The value of aligning gap year jobs with personal strengths and interests.
- Gaining experience, networking, and skill-building during the gap year.
The Role of a School Readiness Audit:
- Introduction of school readiness audits.
- Offer of guidance for students and parents to make informed post-high school decisions.
- Addressing confusion and fears surrounding decision-making.
- The role of a neutral person, like the speaker, in guiding students.
Conclusion:
- Reiteration that confusion is normal in the decision-making process.
- Assurance that there's nothing wrong with seeking guidance.
Sign up for the School Readiness Audit
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- The episode explores the societal pressure to attend college and the alternative pathways to success.
- I discuss the notion that college isn't the only route to success and introduces the concept of different "Jobs to Be Done" when choosing college or training programs.
Segment 1: The Complexity of Choosing College:
- The narrative around college attendance in society.
- Acknowledgment that not all college attendees achieve success.
- Empirical evidence of various paths leading to positive outcomes.
- Reflection on the forces influencing decision-making: dreams, societal expectations, needs, etc.
- The foundational question: Why seek more education? The importance of understanding one's goals.
Segment 2: The Jobs to Be Done Theory:
- Introduction to the "Jobs to Be Done" theory by Bob Moesta.
- Explaining the concept of "hiring" products or services to fulfill a job.
- Application of the theory to choosing colleges or training programs.
- Authors Michael B. Horn and Bob Moesta conducted interviews to uncover motivations for college choices.
Segment 3: The Five "Jobs to Be Done" for Choosing College:
- Overview of the five distinct reasons people choose college.
- Get into "their best" school: Aspiring for a prestigious college experience.
- Do what's expected of me: Fulfilling obligations or seeking a safety net.
- Get away: Escaping current circumstances, habits, or relationships.
- Step it up: Pursuing personal growth and improvement.
- Extend myself: Seeking to learn, challenge, and acquire skills.
Segment 4: Personal Experiences with Choosing College:
- I give my personal experiences related to the five jobs.
- Relating to the desire to get away from small-town life.
- Balancing relationships and college choices.
- The shift from not knowing what to expect to seeking personal growth.
- Instances of extending oneself for career advancement and personal interest.
Segment 5: Self-Reflection and Guidance:
- Encouraging high school students to critically evaluate their motives for choosing college.
- Suggesting college students reassess their initial reasons for attending.
- Addressing parents: Encourage open conversations about college choices.
Segment 6: The Role of Self-Discovery in Decision Making:
- Emphasizing the importance of self-awareness in decision-making.
- Mention of the YouMap profile assessment and coaching for informed decisions.
- Highlighting the potential pitfalls of making uninformed choices.
- Sharing insights from working with high school students and their transitions to college.
- Offering help to parents navigating their children's college decisions.
Conclusion:
- Wrapping up the episode's focus on college decision-making.
- Inviting listeners to engage with the YouMap assessment and coaching.
- Encouraging parents to participate and provide tools for informed choices.
- Reassurance that self-discovery aids better decision-making.
- Mention of scheduling a conversation for personalized guidance.
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I know that finding mental health support for your child is difficult. I have been hearing about 6 month waiting lists with therapists and clinics. There are so many people out in the world helping and working with children. I want you to know about all of these programs so you can find help with you need it!
This week, I am introducing you to Bloomfully and specifically their I Believe in Me! mentoring program. It is for girls age 10-13.
Concerned for what the world's influence was doing to a girl's self esteem, Becky, Katie and Allie, came together to create a program to support tweens and parents. For over 30 years, these women have worked with girls to strengthen their confidence and realize their potential. With Katie's vision and direction, Becky's creative sparkle and Allie's "CAN DO" attitude, these women are magic! They offer real life strategies and tools to foster growth and strength in the minds and hearts of girls. This world needs strong girls, who know who they are, and are ready to strengthen those around them.
Check out their Webpage
Email: becky@bloomfully.com
Instagram: @ibelieveinmegirls
Facebook: ibelieveinme
Becky Fife,Owner, President, Co-Creator of I Believe in Me
Meet Becky Fife, a true powerhouse in motherhood and women's empowerment. As a mother to seven children, Becky has not only navigated the challenges of motherhood but has used her voice to inspire and support others. Through her own experience, she has developed effective systems and strategies to organize her life and create space to serve those around her, while still raising a large family. Becky's commitment to empowering women and girls is reflected in her numerous accomplishments. In 2015, she was honored as Nevada's Mother of the Year and has since dedicated herself to strengthening mothers across America. With four daughters of her own, Becky is passionate about helping young girls develop confidence early on, so they can overcome negative influences in the world. To this end, she has founded two companies, "I Believe in Me" and "Bloomfully," which focus on building up women of all ages
Katie Parker, Owner, CEO, Co-Creator
Katie is the CEO of Bloomfully, LLC and has a passion for building the confidence of young girls, tweens and women. Her mission is to help them grow above the comparing, the criticism, and the self-doubt that are plaguing girls. Katie is married to Matt Parker of Album Surfboards and they live in Orange County, CA with their six children. In the Summer they surf and in the Winter they snowboard. Family and faith are at her core and the blooming businesses are an extension of that foundation. She is the creator of Singers Company, I Believe in Me, Bloomfully and Tavi’s Fairy Festival. She received her BA degree in Communications/Public Relations from Brigham Young University.
Allie Callister, Owner, Co-Creator.
Allie is a co creator and content developer for I Believe in Me.
She graduated from BYU in Marriage, Family, and Human Development, and has volunteered for many years teaching young girls the importance of faith, family, and wholesome values. Allie has run a successful beauty and eyelash extension business for the last 10yrs and is passionate about helping women of all ages look and feel confident.
She is the mother of 4 blonde hair, blue eyed little cuties. Her highest priority and joy is being there for her little ones, helping them become the best version of themselves.
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Muhammad Ali: "It isn't the mountains ahead to climb that wear you out; it's the pebble in your shoe." This simple yet profound quote holds a wealth of wisdom that we can apply to various aspects of our lives.
Muhammad Ali's quote encourages us to view our life's challenges as mountains, be it personal goals, assignments, difficult situations, or major life events. These challenges can be overwhelming, but what's intriguing is how the smallest things, the "pebbles in our shoe," can become significant hurdles along the way.
In the context of schoolwork, our "mountain" could be a challenging assignment or project. However, the "pebbles" that hinder our progress might include distractions like video games, phones, or disorganization. By strategizing and eliminating these distractions, we can be more productive and focused, ensuring that the "pebbles" don't derail us from reaching our academic goals.
Just like preparing for a literal mountain climb, we must have a plan for addressing emotional hurdles. Feelings like stress, worry, anxiety, or disappointment can become significant "pebbles" obstructing our path. Acknowledging and processing these emotions through reflection and planning can help us overcome them, making way for smoother progress toward our goals.
As we navigate through life's challenges, both big and small, it's essential to recognize the impact of those seemingly insignificant "pebbles" that can hinder our progress. By addressing them with awareness and strategy, we can maintain our energy, enthusiasm, and determination to conquer the mountains ahead.
Don't forget my Back to School Sale is going on right now and you can get a YouMap® Profile to help you or your child identify some of those pebbles that get in the way of school and work success!
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I have wondered if my life seems so amazing because I haven’t really had a lot of adversity. I have had bad things happen and have had some really low and sad times, BUT the whole of my life and existence has been wonderful, so maybe my ideas are skewed.
I listened to Viktor Frankl's A Man’s Search for Meaning.
It was on a list of 100 Best Books of All Time.
Viktor was an Austrian Psychiatrist who was in Nazi concentration camps during World War II for 3 years!
Viktor’s account shows that even in the face of the most awful things we can imagine, you can rise above and still have a meaningful life. Frankl emphasizes that even in the direst circumstances, individuals still possess the freedom to choose their attitudes and responses to the situation. He argues that finding meaning and purpose in life, regardless of the circumstances, is crucial for psychological well-being.
You may not believe that when I tell you because you probably think, "What do you know about adversity?" and I agree. But Viktor Frankl saw the worst of the worst of adversity and he also agrees. So believe him. :)
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How do you know if you are living your best life? It means something different for every person. How do you define it?
Since Human existence, we have been trying to figure out what a good life entails. What parts would it have? Why are some people happy with nothing and some people unhappy with everything?
I think it is part of our journey to figure this out for ourselves, but researchers have some ideas about what to look for.
This week, I will tell you what I found out. I have 5 steps to help you craft the BEST life for YOU!
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My husband and I had this conversation recently about "wasted" majors. He had recently talked to two young people who couldn't get jobs in their chosen fields and commented that they "wasted" their time in college. One major was in creative writing and one was in Graphic Arts. I really started thinking about how tragic it was that someone couldn't study what they wanted to or that they were passionate about because they wouldn't be able to find a job. Why is that? Creative writing is important. Graphic Arts are important. Why couldn't someone find a job doing important work that they really loved and wanted to do? It started me thinking that it isn't the majors themselves that aren't working, it is HOW we are educating students in high school and college about these majors. When do they learn the specific skills they need to get jobs in these fields? When do they learn about HOW to market themselves or the business skills they need to sell themselves to these industries to get the jobs? In my high school, we weren't teaching those skills and colleges MIGHT be a little better, but not much. Students and parents need to advocate for more real-world experiences and applications of skills to happen before their child ever graduates.
I'd love to hear your ideas about this topic. Email me or message me on social media and tell me what you think.
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Have you ever walked into a room or place of business and not felt comfortable? Not for any reason you could pinpoint, it just felt "off". Do you sleep well? Maybe it is something about how your bedroom is designed that gets in the way of your sleep.
When I started working at my last high school, I decided to paint my office a fun color. I chose a neon green color and it was quite the conversation starter. Most students thought it was cool, but one day a student stood in my doorway and he said, "I could never go in here." I asked him why and he said, "It is just too loud." I had never thought about how the color of my office could be a barrier to someone feeling comfortable in my office. I wanted to be fun or pick a trendy color. I have been in classrooms, where I feel too closed in.
After visiting with my guest, Carolyn Feder Gold, I realized that many students and young people are affected by the environment of their school and home and they may not even realize what is negatively triggering them. Their parents might not know about it either. This is such an important topic to consider for your homes, schools and/or your places of business.
If you need help with Designing a space with sensory needs in mind, please contact Carolyn in her business The Gold Touch .
https://www.facebook.com/TheGoldTouchByCarolynGold/
https://www.linkedin.com/in/sensoryinteriordesigner/
sensoryinteriordesigner@yahoo.com
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Today in the United States, we celebrate our nation’s independence and our freedom.
What can you celebrate about your life? Where are you practicing your independence and freedom? Even if you are a minor you have things that you are in control of.
You are the only person who can think your thoughts. You are the only person who can decide what behaviors you will have.
Declare independence from your self-limiting beliefs. I have spent more than half of my life convincing myself I wasn’t as good as others. That I couldn’t be as successful as some because of some hidden or unchangeable flaw. The problem was I believed all of those thoughts in my head that told me I wasn’t good enough or that I was lazy or bad in some way. I have declared independence over those thoughts. I no longer believe them. What would you be doing if you weren’t listening to all of those limiting thoughts?
Do you need help declaring independence over your thoughts? I can help you with that. A YouMap® Profile shows you all the things that are right with you AND gives you the words to finally explain that worth to others. It might be your parents, teacher, coworkers, or even your boss. Don't let your doubts or your unawareness of those strengths get in your way!
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We are born with all the tools and talents we need for our journey in this life. The tricky part is that we need the help of mentors to help us figure out what they are OR how to use those tools and talents. Everyone reading this needs a mentor or mentors in their lives to get going on their journey. I have been blessed to have many along the way. Sometimes they were real live people I knew and sometimes my mentors were books or podcasts. The whole reason I started my podcast was to mentor more young people. My whole life has been about working to help young people see how amazing they are and how much potential is locked inside them. I will be working on that mission for the rest of my life. Think about the mentor or mentors you have had in your life. Are you ready for a new one? Are you ready for the next step in your journey?
Contact me and let me know what part of your journey you need help with. I can help you in the next chapter of your journey or the journey of a young person that is special to you.
You can decide today if you are ready to start your journey and if you need a Yoda, Dumbledore, Mr. Miyagi, or Fairy Godmother, I got you!
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Join me for a conversation with Tamar Medford and Lane Kennedy. They are the co-hosts of the podcast Laughter Without Liquor. Their podcast is about their journey with recovery, but they help the world with meditation and creating change in their lives. Today we talk about raising teenagers and talking to them about alcohol, and experimentation, and how scary fentanyl is. We even talk about spanking! You never know where these conversations are going to go! Go and check out their podcast! They are both so funny and I now have a friend in San Fransico and Vancouver that can show me around when I visit!
You can also work with them. Follow them on social media and subscribe to their podcast.
Lane Kennedy is a Self Preservation Specialist. She’s not your ordinary meditation teacher; she is known as a modern-day no-nonsense-calm maker.
She has spent well over ten thousand hours studying clients’ biochemistry, mindset, stress levels, beliefs, and DNA. She is beyond an expert by experience. She is a gifted and motivated speaker, host, and teacher.
She has helped thousands of stressed-out people achieve a renewed sense of deep, inner connectedness in order to bring a sense of fulfillment and peace into their lives.
Tamar Medford is an exceptional Visionary Coach, Certified Neuro Change Master Practitioner, Performance Consultant, Podcast Host, and Author. With over a decade of sobriety, she dedicates her life to empowering women to master their minds, conquer limiting beliefs, and create an extraordinary life they never want to leave behind.
Tamar’s unique approach combines coaching, neuroplasticity techniques, and performance consulting to help individuals rewire their thoughts, unlock their potential, and achieve lasting positive change. Tamar helps women create a life so good for themselves that they never want to go back to their old way of living.
Instagram: https://www.instagram.com/laughingwithoutliquor/
Facebook Page: https://www.facebook.com/laughingwithoutliquor/
Facebook Group: https://www.facebook.com/groups/laughingwithoutliquor
Lane LinkedIn: https://www.linkedin.com/in/lanekennedy/
Tamar LinkedIn: https://www.linkedin.com/in/tamarmedford/
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What would your ideal day look like if you could create it any way you wanted? What are your deal breakers in relationships and the workplace? Do you know what your unique contribution to the world is?
We are going to work on all of these things together in YouMap®Coaching. I realized just as I was working on this episode that this information would be so helpful for high school seniors who are working on their scholarship applications and college essays. If they had a document that had all the information about them, they wouldn't struggle so much to think of how to market themselves the way they need to. If they had a unique contribution statement about what they are offering the school and the world...Game changer! I have added an example of a one-pager I will create with my clients that they can send to employers and committees but it will also put all of their info together in a fun way.
Sign up below to get this information right away!
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Do you spend a lot of your time during the day performing skills that you love or doing tasks and using skills that burn you out?
Do you even know what skills you prefer? If you were writing a resume or looking for a job, do you know what skills to discuss with them?
It was so revealing to me when I realized that I have NO supervising skills in my preferred skills list. It finally made sense why classroom management was so hard for me! I don't like policing people. I need to keep this in mind as I grow my business because managing a team of people will be a burnout skill for me.
That doesn't mean I can't do it, but I will need to plan my business around not having this be huge on my list. Maybe I will need to hire someone to manage the people, so I can keep doing the skills I LOVE which are engaging with people and creating things.
What would you change about your job or school if you knew your preferred skills and your burnout skills?
If you are a parent and want your child to find out their specific profile and how to use the information, I have 2 options on my website.
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This week, we will talk about the 2nd pillar you will discover in taking the YouMap® Assessment. Last week, we talked about strengths, which is the 1st pillar and this week is Values.
Values are beliefs that guide our behavior and help us make decisions. They can be about anything, from the importance of family and friends to the importance of hard work and honesty.
Your values are the things that you believe are important in the way you live and work.
They can influence the choices we make, the way we treat others, and the way we view the world.
**Values are your WHY for doing things.
In this episode, we are going to discuss values and why it is essential for you to know what your values are.
When you work with me, you will find out what you value and we can make a plan to make sure you are aligned with your values in all of your decision-making.**Join the Waitlist for YouMap® Coaching.
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For the next 4 weeks, you will find out about YouMap® and what you will learn when you take it.
This week, I am explaining the first pillar, Strengths. People who know their strengths and use them frequently tend to have higher self-esteem, better moods, and less stress. Learning to use strengths is something anyone can achieve.
If you are a parent and want your child to find out their specific profile and how to use the information, get on my YouMap waitlist.
If you are a young person and you want to see what your profile reveals to use for job searches, college decisions, or even how to become a better student, get on my YouMap Waitlist. I want to help as many people as I can to see what is RIGHT with them. You will finally realize there isn't anything wrong with you.
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I can't believe I haven't talked about this topic before. It is very important and I am so glad that this generation is being taught about consent. I think a lot of us are still confused about what it means, so I want to introduce you to my friend Amy Williams.
She is dedicating her work to teaching everyone, but especially children and their families about consent. Amy has a lot of resources and you can work with her, so I have added all of her info below, so you can buy her books or set up a consult with her.
website: amywilliamsacademy.com
Insta: @amywilliamsacademy
FB: Amy Williams Academy
email: amywilliamsacademy@gmail.com
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I had the MOST fun with 6th graders at a career fair in USD 345. They were very brave and they have a lot of wisdom to share with us. There is a lot of background noise because it was a large room with a lot of people but you can hear the questions and the answers. I know you will enjoy this episode! Thank you, Thank you, 6th graders, of USD 345. You made my week!
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Last week we talked about the 3 roles of a drama triangle, today we are going to talk about how to get out of them. I think this is the work of our lives, to see things that are not going well and taking steps and making plans to fix them. Not just allowing things to stay the same and feeling miserable about it!
Listen in today about how to change the roles you have been playing. If you change your role, the others will have to change theirs too!
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In today's episode, I am teaching about the drama triangle. It was created in the 1960s to explain the unhealthy roles that people take on to deal with conflict. We have all been a part of a drama triangle before and it isn't just in our teen years! Once you are aware of the 3 roles people take on, you will notice many areas in your life that you have seen this or been a part of it. The good news is, now that you are aware of it, you can change it. You can adopt new healthy roles when conflicts arise.
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I am so excited for you to meet my next podcast guest! She was a student I worked with as a high school counselor and now she has graduated with her Bachelor's in Graphic Design! I had Laiken as a student all 4 years of her high school career and have continued to keep in touch as she navigated adult life and college! I wanted you to hear her story about how she did it. I think some young people who have learning challenges, decide too early that college is not for them. I wanted you to see that it isn't as scary as it sounds and Laiken gives us all (Parents and young people) something to think about as we are guiding neurodiverse teens and young adults.
Check out Laiken's Art!!
Instagram
TikTok
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I have been offering free worry workshops every Saturday and as I go through those sessions and work on anxiety with many of my clients, I have found an even better way to process emotions.
As I have been teaching this concept to my clients, I realized it is exactly how we need to be processing ALL of our emotions, because remember, if we don’t process our emotions, we get stuck in the tunnel. We don’t want to feel and process emotions that are uncomfortable so we do a lot of things to not feel them like overeating, binge-watching Netflix, staying at home, using alcohol or drugs, scrolling social media and all of these things get in the way of the life we want to live.
Feeling Wheel
Steps to Process and Emotion
Audio to Process Emotions Guided by Me
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What is a believing mirror? You need one! Listen to this episode to find out what it is.
Nelson Mandela argues that humility is one of the most important qualities to have, as this is the only way you can bring change in your life and in others’ lives. I have never thought about how humility would play a part in creating things or doing new things, but this makes so much sense.
If I am not willing to go back and be a beginner, humbling myself to not have all the answers or to be new at something, then I won’t pursue it. All the people that you see out there, those people that are so amazing and successful, they were beginners at one time. They had to start when they didn’t know how to. They had the courage to trip and fall and make mistakes, and fail a bunch of times. We didn’t know them then. We didn’t see what it took for them to be that famous, creative, successful person. We just see the end result and say, hey I want that. ME too!!
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If you had all the confidence in the world, what would you do? How would your life be different? Guess What?! You already have it inside of you! You just need to uncover it and practice it. In this episode, I am going to tell you how!
This episode is on YouTube as well!
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Today I am introducing you to another wonderful person I have met this year. I am getting so much wonderful information from all of my new friends and Celia is another amazing example of people doing great things in this world!
Celia Kibler is a Best-Selling Author, a Family Empowerment Coach and the
Founder of Pumped Up Parenting, Funfit® Family Fitness, and International Day of Calm. **She is the Mom of 5 kids; 2 she gave birth to & 3 she gained from marriage; as well as a Grandma of 9. She has successfully parented a blended family for over 24 years.
Celia is on a Mission to stop 1,000,000 Parents from Yelling at Their Kids. Her book, RAISING HAPPY TODDLERS: How to Build Great Parenting Skills and Stop Yelling at Your Kids is available for purchase from Amazon in Kindle and paperback.
She has written 3 children’s books to enhance the development of kids… BEING DIFFERENT IS FUN, I AM GRATEFUL & ALL ABOUT ME.
Celia believes that the more parents understand their children and themselves, the better they can communicate and relate while building trust and respect within a nurturing, fun environment. Her reason is simple… because we are raising adults, not children.
With over 40 years of coaching, teaching, and counseling kids and their parents, including Special Needs populations, Celia has found successful solutions for real-life parenting situations with advice that is easy to follow, doable, and result-driven. She brings that wisdom to you in her book, as well as in Private and Group Coaching programs.
Contact Celia
+1301-922-2164
celia@pumpedupparenting.com*facebook.com/celia.kibler@parenting_expert_toddlerspumpedupparenting.comTalkWithCelia.com*
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Hey, wait a minute!!
Aren't we supposed to rest and relax as part of taking care of ourselves?! I like relaxing! I need the distraction!
This concept is hard to explain and I hope I can help you understand the difference between, the distraction and relaxation that is good for us and the kind that is NOT good for us. In this episode today, I am going to show you the difference and I am going to ask you to pay attention this week to see if this is a problem for you.
I am offering "live, virtual" workshops on Saturdays. Please join us! You will get so much from the lessons and hearing how others are handling their worries. Each Saturday, I will teach you a new tool or strategy to override worry and you can bring all your worries to the workshop and we can talk about them specifically. I can help you find a tool that will help you worry less. I want you to be able to make decisions that help you grow and expand your life!
Register Here for the Workshops! I can't wait to meet you!
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There were 3 main thoughts that we worry about and they cause a lot of uncomfortable feelings.
The 3 main thoughts are:
“If I make a mistake, I will be exposed as a fraud.” “If I make a mistake, I am ruined.” This is the Perfectionism mindset.
“I will disappoint everyone.” “I am responsible for everyone’s feelings and safety.” This is the Over-Responsibility mindset.
“I must be 100% certain.” “If I am not careful, bad things will happen.” This is the Intolerance of Uncertainty mindset.
In this episode, I will talk about how these play out in our lives and the place where you can override this alert system in your brain. Remember, the fight, flight, freeze, and fawn response system doesn’t turn off. There is no switch for that, BUT we can turn down the volume on the alarms. You can keep doing the things you want to with the alarms going off.
I will be offering "live, virtual" workshops starting THIS SATURDAY, March 11. Each Saturday, I will teach you a new tool or strategy to override worry and you can bring all your worries to the workshop and we can talk about them specifically. I can help you find a tool that will help you worry less. I want you to be able to make decisions that help you grow and expand your life!
Register Here for the Workshops!
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Do you lose sleep over your worries? Have you stayed at home instead of going to school, class, the get-together, or your job because of worries? Would you love to try something new, ask that person out on a date or state your opinion, but you don't because of your worries?
I am here to help you override those worries! I have been learning so much about how to override your alert system in your brain and I want to teach it to you on the podcast and on a LIVE call!
Listen in today for the introduction to this worry series and also hear about how to sign up for my worry workshops. I will see you soon!
Save my seat in the workshop!
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This year, I am introducing you to so many people that are doing amazing work in this world. Work that I want you to be a part of. Derek T. Freeman has written a book for teens about Building Unstoppable Self Confidence.
He wrote it because he has lived experiences where he needed it, just like you!
He moved at an important time in his life and really struggled with bullying at his new school, then he chased his dreams as a teenager and young adult, but had to change course a few times. How did he figure out what to do next?
If you are a parent, this information and book will help you connect with your teen. Derek even offers a free parent resource as part of the book.
If you are a teen, this book is an easy read and doesn't give you more work to do. It's just ideas for you to build your self confidence.
Every young person tells me they need this!
Derek T Freeman is the author of Building Unstoppable Self-Confidence for Teens.
His work aims to inspire tweens, teens, parents, and families by providing motivational content and guiding them through the years that are often seen as the most challenging parts of both parenting and growing up.
As a young teenager, Derek struggled with self-esteem, bullying, and fitting in. As a father, he has attended countless groups and school functions and, along the way, has realized just how common his school experiences are. He is determined to make the turbulent waters of adolescence easier to navigate for other young people.
Derek is a musician by trade and toured the US for nine years after graduating high school, releasing six albums before the birth of his first child. He then moved into the restaurant business, managing a small team for over a decade. He has two daughters, aged 10 and 12, and a 13-year-old son.
Derek was born and raised in New York and currently lives in Connecticut with his wife, three children, and two cats.
Buy the book:
Building Unstoppable Self Confidence
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Since my podcast comes out on Valentine's Day, I couldn't ignore the subject of love.
Love is one of the most important feelings we can have and create! So often we think about love as romantic, but love is part of every relationship, even with our own selves! This episode will talk about ALL kinds of love and I want you to think about how you will celebrate love today. You can celebrate ANY kind of love. If you can't find one of these types of love in your life, I want to talk to you. I want to help you see that there is love in your life. Maybe you just need someone to help you see it!
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I have been apologizing for so many things that were unnecessary. I have told people I was sorry when they ran into ME!! I think I have always felt responsible for how other people feel. How crazy is that?!
It might not be as crazy as it sounds. We have been taught by our parents and society that we are responsible for how others feel. Listen in today to break this habit of being sorry for how you feel or asking for what you need or even saying sorry for being busy!
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Every person has regrets, but I want to give you some relief from those regrets in this episode. Regret is based on stories we tell ourselves about what might have been or how a decision WOULD have turned out. We have no idea how things WOULD have turned out. We are torturing ourselves with a lie! This information shifted so many thoughts and stories I was telling myself. I hope it helps you as well.
The Midnight Library by Matt Haig
This is How by Augusten Burroughs
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Miriam Campbell is the perfect guest to have on my podcast right after I do a parenting presentation! Miriam is a Speech and Language Pathologist AND a social worker. She helps young people, parents, and schools teach the skills we need to have amazing relationships with all the people in our lives and ourselves. No matter how old you are, emotional regulation is never finished. Whether you are 10 or 80, you are always working on your emotions and how to process them.
Miriam Campbell, MA SLP-CCC, MSW, is a trained Speech Language Pathologist, social worker, and teacher. She provides 1:1 coaching and courses that give parents the tools to support their kid's social-emotional learning. Her approach, Skills for Connection, is a practical, emotional, language, and cognitive approach that empowers parents and children to transform conflicts and challenges into growing opportunities. She also provides school training for her curriculum 'Skills for Connection' and book "Bubble Double" to improve social and emotional development in the classroom. She can be reached at miriam@skillsforconnection.com.
Contact Miriam: miriam@skillsforconnection.com
www.skillsforconnection.com
Get tips and tools:
Instagram: @skills4connection
For Educators: https://www.facebook.com/groups/skillsforconnection, https://chat.whatsapp.com/DplrU4vICNXGncm99JLDuC
For Parents: https://chat.whatsapp.com/GcEYGLBWmMW4pafgFlqvE2
Bubble Double: https://www.amazon.com/Bubble-Double-Visualizing-Social-Connection/dp/1517440009/ref=cm_cr_arp_d_product_top?ie=UTF8
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Last weekend I did a parent presentation. I wanted parents to know how to have the best relationship with their kids. I used examples from my experiences in the counseling office and also with clients I have had. I wanted you to have the same information. Good relationship skills are the same for all kinds of relationships, so whether you are a parent or not, you can take these same ideas and apply them to your life. For my parent listeners, let me know how you are doing! Do these ideas resonate with you?
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**Change is constant and bad things happen. I know it is so hard sometimes to see what good is in it. My guest this week, Katja Rusanen, had a traumatic experience when she was 16. She has used this experience to create a beautiful life. "Don't let your past define you!" Her story is so inspiring and I wanted to share it with you. Katja has a free gift: Five simple ways to clear negative energy.
Free Gift: 5 Simple Ways to Clear Negative Energy Katja's Books*Teach Your ExpertiseAnd You Must Love MeBut He Loves MeIf I Love Me Contact or work with KatjaWebsiteFacebookInstagramYouTube*
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I want to make sure you took some time this new year to reflect on the past year and dream and imagine what you want to create in 2023. This episode will give you some space to relax and reflect and give you a guide to move forward. This episode will help you build your belief plan for 2023.
Happy New Year!
Copy of Belief Plan worksheet
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Would you describe Professor Snape as Nice? How about Kind? Do you know the difference between these two words that seem the same? In today's episode, I want to share with you what I found out about these two words and give you some real-world examples of how they are different.
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Do you always give up on your new year's resolutions? If so, it might be easier to choose one word to live by. This is my 2nd year choosing a word. Listen to this episode to find out how to find your one word AND what word I chose for 2023. Message me to tell me your one word for 2023 and why you chose it!
Word of the Year PDF
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As you are building your future self, make sure you are thinking about what it will actually take to be that person. There are no right or wrong answers here. If you look at what it will take, and you can't see yourself doing that, then please don't make that your goal. You can have any goals you want, just make sure that you REALLY want those goals. Find out more in this episode!
Please call 988 if you need to talk to someone.
Text Hello to 741741 to text someone.
I mention Episode #16. Click here to listen to that episode.
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This week while listening to a podcast, I realized I had been teaching empathy wrong. I felt so bad because I thought of all the students I had taught this concept. I want to set the record straight in this episode.
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I just got back from an amazing conference and I wanted to remind you how much these tools will transform your life! In this episode, I tell you what ideas I came up with on my way home and how you can transform your own life!
I want this so much for everyone!!
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**Being neurodivergent means having a brain that works differently from the average or “neurotypical” person. Neurodiversity refers to a difference, not a deficit. All of our brains work differently, but some brains process things in such a way that it is difficult to navigate school, work, and spaces that are designed for neurotypical folks. Join me today as I explain these differences and help you find a way to be successful in school and life!
Apps to Try:*SpeechifyPomodoro timerGrammarlyHabitica30/30TiimoVoice-to-Text AppsNatural ReaderOpenDyslexicMind MeisterSnap and ReadI Can't Wake Up*Otter ai
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Decision Making Skills are so important. We can make light of it with games like Would You Rather and sometimes our decisions are trivial, but sometimes they are very difficult to make. Today, I have my friend, Meg Gluckman, with me for a discussion on Positive Decision Making. Meg is a life coach and she has a podcast called Positive Decision Making. Our conversation gets rather serious, but it is important to talk about difficult topics as well as funny ones. Would you rather have no air conditioning or no heating?Positive Decision-Making PodcastMeg's Free Course on Getting Unstuck when you are coaching yourself
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**I spent some time this week with some wonderful folks. We were talking about grief, which is a very difficult subject, but we did find some joy in our work. I realized I didn’t have an episode about grief, so I wanted you to know more about how to navigate this emotion that we want to avoid.
Woolly Farms Foundation is passionate about improving the lives of young adults with diverse needs and abilities, creating new opportunities for them, and sparking generosity within our community.**
Want to know more about Woolly Farms?
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How many times have you felt like you didn't belong because you weren't smart enough, old enough, experienced enough, etc? I think everyone feels out of place sometimes, but I want you to stick with the uncomfortable feelings. Don't quit or give up! I want to normalize that feeling for you today. You belong in any room you find yourself in.
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I'm sure you have heard of a bucket list. You know, all of those things you want to do before you die? Today we are going to talk about all of the emotional risks you might consider putting on that list. If you are willing to feel any emotion, you are unstoppable. I want you to have the fullest life you can imagine!
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I know we all think there is something about us that is not enough or maybe we don't HAVE enough. This is just a story you are telling yourself. Today's episode will give you 5 things to do that will help you feel satisfied.
Article and video
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I spent a lot of time sitting alone in September and I want you to know what my brain offered me for thoughts and how I reframed them. You are not alone if your brain tries to tell you stories of how you don't belong or that something is wrong!
I have spent a lot of time recently thinking about younger me. What was I thinking about? What was I avoiding? It is painful to think about, but it helps me do my best work. I know you are struggling and wish you could feel better. I want to hear your story. I want to show you a way to feel better!
Text me! 785-380-2064
Email me: ccoufal@betterregulatethannever.comSet up a Zoom meeting
This week is the last know thyself episode and we are focusing on the Four Tendencies by Gretchen Rubin. The Four Tendencies is a personality profile framework to help you understand how you and the people around you deal with their outer and inner expectations, so you can better manage your life, work, and relationships. I hope you are using these episodes to learn more about yourself so you can make the best of all aspects of your life. There is even an app to help you be accountable to your goals and gives you ideas on how to feel better and happier!
4 Tendencies Quiz
The Four Tendencies Book
Happier App
We are continuing to explore ourselves this week. I am highlighting 2 more assessments that will help you as you discover your path. The Enneagram has beginnings hundreds of years ago, but the most recent system is around 100 years old, while Clifton Strengths is only about 23 years old. I want to inform you of many ways that you can find out your strengths and then use them to create an amazing life.
Book I Studied
The Road Back to You--Ian Morgan Cron and Suzanne Stabile
Enneagram Quiz
Free Clifton Strengths
Gallop Clifton Strengths--Paid test and info
I am sure you have heard of Extrovert and Introvert, but did you know about Ambivert and Omnivert? I just heard about those this month! I wanted to share what I learned about those and added information about the Myers-Briggs Personality Type Indicator. All of this information should be helpful as you become more self-aware!
Myers/Briggs test
Introvert/Extrovert/Ambivert quiz
Introvert/Extrovert/Ambivert another quiz
Another one
Being self-aware is the biggest indicator of success! Who doesn't want to be successful? This is not just success in your business or career, but success as a student, romantic partner, friend, and literally every area of your life! I want to make sure you are doing things that are setting you up for success. Today's episode will give you a kickstart to that self-awareness. I am going to spend several weeks talking about HOW to become more self-aware.
Gen Z college students! I want your feedback! Please send me messages on social media and get on my list here so I can let you know about all of my ideas and new projects!
I know that sleep seems like a waste of time. We have so much we need to do and WANT to do. Unfortunately, we are causing ourselves a lot of problems if we are sleep deprived and one of the results is even death! So many people are sleep deprived. I wanted to make sure you understood how sleep benefits you and why you will want to make sure you sleep more after this episode. If you want to discuss how to get more sleep, contact me on social media or on my website. I would love to help you with a sleep routine!
Sleep Diary
What if we all were striving to be a bright spot in our corner of the world? What if we were kind and loving, even if others around us were being mean and hateful? What if we say hi to everyone around us, even though others have their headphones in or are looking at their phones? Find out what it means to be a patch of defiant beauty.
Every day, I intentionally tell my brain what to think about in order to create the person I want to be and to create the kind of business I want to have. You can do this as well to create the kind of school year you want to have. What kind of student do you want to be today? What kind of a friend do you want to be? You are already that person RIGHT NOW! You just have to tell your brain what to think to create it. In today's episode, I tell you how to create a belief plan for yourself. I can't wait to see what you create for yourself this year!
Copy of your Belief Plan Worksheet
I'm ready for my listening Guide to specific episodes!
For my 100th Episode, I wanted to do something fun and a little different. Ben Pugh is a parenting life coach and he works with other life coaches in a membership called Firmly Founded. I met Ben in person in April and I am so excited that we have met each other. It helps to have other friends that understand what you do and can help you figure out things about your business and life. Please check out his podcast for parents, Impact: Parenting with Perspective.
Free Gift: Be The Change Parent Training
ALSO, don't forget to share your favorite episode with someone AND Rate and Review my podcast on SOME platform.
Apple Podcast link
Spotify Podcast link
Podchaser
This week I had such a breakthrough in a coaching session. I have told you so many times in these episodes how important coaching has been in my life, but today, I want you to experience it firsthand. This is a recording of the actual coaching session and the bonus is that my coach processes my emotion with me, just as I have tried to explain it to you. Now you can see what it really looks and sounds like. There are long pauses in this session, but it helps to see how long it actually takes sometimes to get to the real feeling that you are experiencing.
Please send me a message and let me know if this was helpful to you. I love that I can share this with you!
You are a wonderful person. You, yes YOU! There is nothing wrong with you. You are like ALL of us no matter how old. NONE of us have it all figured out and that is OK. In fact, that is the way it is supposed to be.
As you start this new school year, be confident in your beautiful humanness. You are going to be amazing AND a mess and that is OK.
The way you show up in this world is exactly how it is supposed to be. You don’t need more or less of something, you just need to love yourself and do the best that you can do. That is all any of us can do.
When we think of stressful thoughts, our bodies release stress hormones into our bodies. We need to get rid of those hormones and process our feelings. We need to complete the stress cycle. Today I will tell you how to do that.
Burnout: The Secret to Unlocking the Stress Cycle
by Emily Nagoski and Amelia Nagoski
Apps for Breathing and Muscle Relaxation
Calm
Headspace
YouTube videos for breaking and Muscle Relaxation
Progressive Muscle Relaxation
3-minute body scan
Box Breathing
Breathing exercise
I have the most precious gift to give to you today. I can't wait for you to receive it!
I know this will be hard to believe, but you can unconditionally love every person! Just listen in today and at least think about how you might be able to love everyone! I struggle with this too! I can give you a different perspective that might help.
RuthAnne We Are All The Same YouTube Video
I love a good allegory and today and I going to tell you one about thorns. It will help you see how resisting uncomfortable emotions is disrupting your life and what to do about it.
The Untethered Soul: The Journey Beyond Yourself--Michael A Singer
Worksheet to process emotions
I am not saying this because I am a rebel, but there are times when it is good to rebel against ideas, systems, and rules. Yes, young people, I am giving you permission to fight the system, sometimes! Find out what I mean in this week's episode.
This summer I have been stressing myself out with thought errors. Today, I talk you through my process and hope that it helps you neutralize your thoughts as well. This will go a long way in helping you feel more comfortable.
I want to make my mark in this world. I want the people in my corner of the world to be better because they knew me. How can you impact your corner of the world?
Impact: Parenting with Perspective
I just ended a 31-year career and I feel excited and sad, relaxed and overwhelmed, relieved and scared. How can we feel such opposite feelings about the same circumstance? Join me today as I talk about all the emotions I am feeling and what my next steps are.
Go to my website
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Have you heard about Maslow's Hierarchy of Needs? Today, I will tell you what that is and what it means to reach the top.
If you could title your life story so far, what would it be? What would you like it to be?
Let's explore what your titles might be.
In the Wizard of Oz, Dorothy and her friends all had questions or requests for the Wizard. Do you have questions you want to ask the wizard? Did you know you have an inner wizard inside of you? You can ask yourself, right now!
How often do you say IDK (I Don't Know) when someone asks a question or when you ask yourself a question? These 3 letters or these 3 words are holding you back from more success and more happiness in your life.
I experienced helplessness this week and as I processed it, I thought it would be great to help you with this feeling as well. There are so many ways we experience this unhelpful emotion.
I wanted to share my thoughts about spirituality today because this concept is so important in having good mental health, but it doesn’t have to be connected to a religion. I never understood that for most of my life, so I wanted to help you see the difference, in my opinion.Rachel Held EvansHuston Smith
Happiness has been pursued since the beginning of time, but I want to caution you to think that is the only way we should feel. We as a society are always pursuing happiness and it is actually the cause of a lot of suffering. If something isn’t going well, we think we are OFF track, OFF the main road, but what if it is ALL the main road?
Is your mind full of chaos and thoughts OR are you mindful? I saw a graphic about this and I realized I hadn't talked about mindfulness recently. It is so important and gives us such relief from all the random thoughts we have. Today's episode will guide you through some mindfulness techniques.
Today we are going to learn about shame. I want you to know what it is and how important it is to bring it into the light instead of hiding it away. If you can loosen the grip of shame on your life, you will begin to feel so much better!
Brene' Brown's Book: Daring Greatly
Sometimes we imagine what a situation or event will be like, and it doesn't measure up or maybe we dreamed what someone would be like, and they disappoint us. We might get a health diagnosis or maybe someone dies and we think, "It shouldn't be this way!" That thought causes us a lot of pain. Listen in today as we explore what to do about it.
Our decision-making abilities get worse as the day goes on. The more decisions we can make ahead of time, the easier and better our decisions are for the important things of the day. Today I will give you some examples of decisions made ahead of time and why that is so important to practice.
If we had a roommate that talked to us like our brain does, we would move or ask them to move. Unfortunately, we allow our brains to talk to us in all sorts of ways and we just sit back and take it and almost always BELIEVE it! Today, I want to help you find a way to sort out the nonsense and the noise. You can create thoughts intentionally that feel better.
The Untethered Soul Michael A. Singer
We are so afraid of failing, or truthfully the THOUGHT of failing, that we sometimes choose to fail ahead of time. We just give up on things that we want because we don't believe they can happen. This will never get you to the life of your dreams.
We believe a lot of things about ourselves. We start to believe the identity that others believe about us. We have negative thoughts about ourselves and we believe those are who we are. Who do you want to be? You get to create that person!
Everybody needs to take a break now and then to rest and clear their mind. I want you to take those breaks when it is necessary. Sometimes things are difficult and uncomfortable and we just need to push ourselves to face them. How do we know if we should take a mental health break or not? Today I will help you decide.
How many times are we searching for motivation outside of ourselves? "I would finish my chores if I felt like it." " I wish I had the motivation to get out of bed." " I wish I had the motivation to finish this homework assignment."
The good news is motivation is found INSIDE of us! Today I will tell you how to create it!
Sometimes we question if we really belong in the group or if we are really good at our job. Guess what?! Everyone feels like that sometimes. What if we embrace that part of us and learn from it? Listen in today to find out how.
We have a lot of thoughts and beliefs that we think are true. Sometimes we don't want to question them, because if we do, what does that mean about us and our world. In today's episode, you will see why it is important to question thoughts and beliefs and how to do that.
Think Again Adam Grant
We are all still struggling with the ups and downs of COVID. Most of us are feeling "Meh" and here is what we can do about it!
My Website
Sometimes, don't you wish you had a crystal ball to see your future? In this episode, I will tell you what your future is going to be!
My Website!
Atomic Habits by James Clear
Have you ever felt invisible? I know I have. Today I am reading a story to you about an invisible boy and how small acts of kindness help him to be seen again. I will share with you ways you can help yourself be seen if you feel invisible or how you can help others to be seen.
I love children's books and I love reading aloud. Today I am reading a book to you! Sit back, relax and enjoy being read to again. We will also talk about how the theme of this book fits perfectly with everything we have been talking about in this podcast. Enjoy!
I know this will be hard to accept, but sometimes adults know best. Please share this episode with a friend that may need to hear this.
I have reserved a time to talk to you!
You don't need to convince other people about your dreams and ideas. You need to convince yourself!
I have reserved a time to talk to you!
In this episode, I will show you how easy it is to train your brain. Once you know how to train it, you can start giving your brain assignments to look for evidence of your goals and dreams. You can start getting what you want right away!
Let's get started!
Who doesn't love getting a high 5? What if you gave one to yourself every day? Here is a simple trick to celebrate yourself every day and how it can change everything if you want it to.
I have reserved a time to talk to you!
Confidence is a skill, not a personality trait. You can use the 5-second rule to build that skill. I am doing it right along with you.
betterregulatethannever@gmail.com
I have reserved a time for you to talk to me in person!
Now that you know about the 5-second rule, let's use it to create new things in our lives. Let's use it to get healthy, overcome fear and worry. There are so many things you can tackle now with this new tool! Share your success on social media #betterregulatethannever
Five seconds is all it takes for your brain to talk you out of doing something. Your alarm goes off. Your brain says, " This bed is so warm and you don't really have to get up this early. Hit the snooze just one time." 2 snooze hits later, you are going to be late to school. Why is it so hard to break this habit and how to change it TOMORROW!
Mel Robbins TEDx Talk
The 5 Second Rule Book by Mel Robbins
We are humans and as part of that existence, we will feel pleasant and unpleasant emotions. We need to feel all of them sometimes, but we also need to feel better sometimes! This entire podcast is based on the ideas in this episode. I have combined my first 5 episodes into an ebook to work through to help you feel better. Go to download my ebook and work through this episode.
Sign up for a free session with me to work through anything!
Email me how you are doing or with any questions you have!
betterregulatethannever@gmail.com
Download my Ebook!
One of the great things about having friends is they listen to us, support us and help us with our problems. There are times when we need to get help from others. In today's episode, I tell you how to help your friends when it is too much for you to handle.
Suicide Prevention Lifelines
1-800-273-TALK
Text "TALK" to 741741
LGBTQIA community text "START" to 678678
Not in US? Befrienders Worldwide
How much trust and confidence do you have in your relationships? Your relationship bank account reveals to you how healthy your relationships are. You can make deposits that strengthen your relationships or you can make withdrawals that weaken them. Find out today how to make deposits in all of your relationship accounts.
Do you have a relationship question?
betterregulatethannever@gmail.com
Do you want to talk to me about your relationship questions?
Free session
How you feel about yourself is like a bank account. You can make deposits into your account or you can make withdrawals. Are you rich or are you bankrupt? In this episode, you will find out how to fill your personal bank account and become emotionally wealthy.
Send me a message at betterregulatethannever@gmail.com
We need to take care of ourselves, so we can be the best humans possible as we go through life. We can’t fully practice these habits if we aren’t taking care of ourselves in the process.
**When we meet and work with others in our journey to our destination, we will be more successful and productive by including everyone! The solution will be so much better than anything we could come up with ourselves!
Send me a message @ betterreguatethannever@gmail.com I would love to hear from you!**7 kinds of smart inventory
Personality exercise
Good communication skills are so important in all areas of life! Last week, we learned about thinking Win-Win. This week we learn about how to reach Win-Win solutions. It is all in how we approach communication with others.
On our way to our destination, we need to cooperate and compromise with people. If you can learn to think win-win to solve all of your obstacles and roadblocks you will be so much more successful AND you will be enjoying more of your life!
Now that you know you are the driver in the car of your life and you know where you are going, how will you navigate the roadblocks? Find out today how to organize yourself for success! If you follow these ideas, you will become your personal mission statement!
Last week we learned how we are in charge of creating our life. This week we decide where we are going. If we don't know what our destination is, we might get lost.
Here is your plan to mapping your destination!
What does it mean to be proactive in your life? Today we dive into the first habit of highly effective teens with taking control of your life. This habit helps us with all of the habits to come. Listen in today to find out how to start practicing this habit!
I am starting a back to school series this year with the concepts from the book "The 7 Habits of Highly Effective Teens" by Sean Covey. Today is the introduction to the series and each week we will dive into a new habit until we hear about all 7 of them. Please join us as we get started!
Don't forget you can contact me for a free 15-minute session!
On one of my walks this summer, I took a picture of puzzle pieces that were scattered along the road. Listen in today to see how they relate to today's topic of Back to School!
Please join me today to hear about a book I read this summer. It encompasses so much about what we talk about in this podcast. It gives us a different way to look at some of the concepts we have visited. I hope you can take this information and start using the four agreements in your life today!
Sign up to talk to me about anything that is on your mind!
I am so excited to finally have the chance to meet with you and coach you through life's transitions!
Listen in today to find out what a life coach does and decide if working with me would be helpful to you!
Talk to you soon!
Sign up to talk to me!
How often do we pretend to be someone else so that we will fit into our school, our family, our community, or society at large? There is a large price we pay for that. How do we become our true selves? Listen to today's episode to find out.
In today's episode, we explore how our scars and pain can actually make us beautiful. Listen in today about an ancient Japanese practice of making pottery that is broken more beautiful than the original was!
Today, I continue exploring the concept of Grit with my new activity of learning to play the fiddle. Find out if I am gritty or not.
Sometimes we must follow rules at school or our job or in society that we don't always agree with. Today's episode will help you figure out when you should conform or when to do your own thing!
The 40 developmental assets are research-based criteria that correlate with student success.
This is part 2. Check out part 1 in last week's episode if you haven't already listened. Today we will be exploring the 20 internal assets. Find out how many you have and see which ones you might need to strengthen.
The 40 Developmental Assets
Email me at
betterregulatethannever@gmail.com
The 40 developmental assets are research-based criteria that correlate with student success. Today we will be exploring the 20 external assets and next week, we will explore the 20 internal assets. Find out how many you have and see which ones you might need to strengthen.
The 40 Development Assets
Email me at
betterregulatethannever@gmail.com
How we think about things is important! You have the power to CHANGE your brain! Listen to today's episode to find out how much control you actually have, even for your physical health!
Email me at
betterregulatethannever@gmail.com
It is summer break where I live and it is time to try some new things. This episode will give you some ideas to try during your summer break!
Email me at:
betterregulatethannever@gmail.com
Send me a note about what you are going to try this summer. What challenges will you give yourself?!
When we are born, we all love ourselves unconditionally. As we grow we are taught to hate different things about ourselves by others. We take that on as truth instead of questioning all of it. Today I want you to start questioning everything you have learned about yourself from others and tap into your inner self. The part that loves you!
Email me at:
betterregulatethannever@gmail.com
We think that forgiving someone is letting them off the hook, but really it is releasing us from suffering. Today we are going to talk about how to do that.
Email me at:
betterregulatethannever@gmail.com
I really want to hear from you. Send me your questions and concerns. I will help you figure out what to do next. Send me your hero's story!
Dr. Angela Duckworth wrote a great book about Grit. This episode will explain her research and let you in on the secret to success!
It is more in your control than you realize.
Take the Grit Quiz
Buy the book, Grit The Power of Passion and Perseverance
Every day our brain offers us 60,000 thoughts and most of them are not helpful. How do you filter through them to find the ones to pay attention to?
Listen to this episode to see where your thought errors are.
Trolls are described as persons who like to intentionally upset people on the internet. In this episode, we talk about how to avoid those people on social media, but trolls walk in our school hallways and live down the street as well. This episode is a survival guide on how to avoid all of them!
I LOVE social situations and I have missed those interactions over the last year, but I have noticed I'm not as excited to get out and about as I thought I would. How has the pandemic affected how we feel about social situations? What if someone had social anxiety before the pandemic?
Have you ever tried to grow Dandelions? I promise you there is no way you can fail at it! Orchids are another story. They are so particular, it takes a lot of effort. Orchids and Dandelions are ways that some psychologists describe children and how they thrive in their environment. Which one are you?
This week I want to tell you about a program we implement in my school called Sources of Strength. It is a great program to help youth understand where their strength comes from and it helps to teach and foster these strengths in all students.
These sources of strength are core for ALL humans to have a healthy and happy life and I want more people to be aware of them.
Enjoy!
If you are interested in starting a Sources of Strength group in your school, here is their website.
Did you know that you have control over how people treat you? In this episode, I will give you examples of how you can take control of this part of your life.
In this episode, we will be talking about delayed gratification and how important it is for all success in our lives. This is a skill you can improve on!
I am so excited about this interview with Phelica Glass. She is a social worker that works with young people and all ages in Topeka, KS. She has presented to youth at several suicide prevention workshops and she has a great message for young people. If you would like to work with her AND you live in Kansas, here is her contact information.
Enjoy!
phelicaglasslscsw@gmail.com
Phelica Glass Facebook
More info about Phelica
Our human experience means that we must be able to process A LOT of different emotions. Today we are going to talk about how to process ALL of them.
An infographic showing the Window of Tolerance
Worksheet to process your emotions
Podchaser
Have you ever thought something was impossible? What if it were possible? Think about all the things we have now that were once impossible. What will you create in life that seems impossible right now?
A mission statement gives a person or a business direction. We all need a direction to strive for in life. Today we are going to talk about how to create a personal mission statement and to live by it!
Personal Mission Statement Worksheet
Kaitlyn Ray is a former student that I worked with. She is in her 2nd year of college and working toward an art therapy degree. We talk about what it is like to be a young adult, college and what she has learned so far about life and emotional regulation.
Send me pictures of your goal artwork!!
We all want to avoid tasks sometimes, but this habit can rob us of all of our success. Listen in today to find out why we procrastinate and how we can stop this habit now!
Unfortunately, I have been a people pleaser AKA liar for many years, but I am working hard to change that. How about you? If you are saying and doing things you really don't want to do to please people, you should hear this episode!
Your 20's can be a difficult time. Today we will talk about why that is so and how you can navigate this time and other times of transition in your life!
Joseph Campbell's The Hero's Journey Infographic
A video on the Hero's Journey
Caught in the In-Between: Making Sense of Post-College Life Written by Satya Doyle ByockPodChaser
Everyone experiences conflict, but how do we handle it in a way that is healthy? Today we will find out how to help our relationships have healthy conflict.
Happy New Year! I wanted to start the year with a classic movie and how it fits with so much we have been talking about on these episodes. You are not a misfit!!
Watch the full movie
Rudolph The Red-Nosed Reindeer
Here is another bonus to use for quiet time and meditation. This body scan will have you check each part of your body and release any tension you have.
I also wanted to share more ASMRartists I love!
WhisperAudios ASMR
Gentle Whispering ASMR
Sarah Lavender ASMR
VedaASMR
asmr august
Moonlight Cottage ASMR
We have a new year coming up this week! Let's use this time to evaluate where we have been and what we want to create in 2021! I can't wait to hear from you about what your goal is going to be. This episode will help you make a resolution or goal that will stick this year.
Let me know what your goal is and keep me updated.
betterregulatethannever@gmail.com
In this bonus episode, I tell you about my obsession with ASMR and read a guided meditation for you.
My favorite ASMRtist is Ting Ting. But there are many more I love. I will share more channels later.
I know that the holidays and breaks from school are not fun for everyone. There are many reasons why someone might not like the holidays. This year everyone's holiday will look different. In this episode, we talk about those realities and how you can find some joy no matter what!
It is hard sometimes trying to decide what you want to do when you grow up. I know some adults who haven't figured that out! In this episode, I give you some things to think about when planning your future.
Today's episode is an interview with my daughter, Haylie Lancaster. She is a middle school counselor. We talk about how she was bullied when she was younger and how she dealt with it and now what we see with the students we work with. We discuss the role of the bystander and how important they are in stopping bullying. Please let us know what you think!
Now that you have a new morning and bedtime routine, how do you create a calendar that supports all of your activities and tasks for the week? Find out in this episode.
Video on how to calendar your activities
It is important to have a morning and bedtime routine. Find out how to create one and stick to it!
We need to question the thoughts in our brains. Remember, they are just thoughts and we get to choose which ones we have. This episode will give you some questions to ask yourself to see what your thoughts really are and help you decide if you need to make better choices of thoughts.
We all express and receive love differently. Knowing what our love language is and what others' languages are can improve our relationships with everyone!
Take the quiz and find out what yours is. Share this with everyone you have relationships with.
This is a link to a book on the 5 love languages for teens.
Have you ever said, "I just wish I was normal."? Listen to this episode to find out what normal is. You may think differently after hearing this.
Video of Jonathan Mooney
Resilience is our ability to be able to overcome all the experiences we have in life. This episode will give you information on how to start healing your brain from your experiences.
ACES stands for Adverse Childhood Experiences. This episode explains what they are and the long term effects of these experiences as you become adults. I believe knowing about them and talking about them can help you to start healing from these experiences and will help you to stop these experiences with YOUR generation. Please remember, if you are being abused or neglected, you MUST tell a trusted adult that can help you.
Finding Your ACE Score
In this episode, we will talk about how the brain works, in simple terms. It is important to know a few parts of the brain and how they work to better understand how we regulate emotions. We will use Dr. Siegal's hand model of the brain for a visual of the parts of the brain.
The Hand Model
Brain Diagram
Another Brain Diagram
In this episode, we are putting all the pieces together to create the model. This model takes the circumstance, thought, feeling, action, and result and puts them together. We can use this model to become curious about how our thoughts create our feelings and our feelings create action and that action produces a result in our life.
You can use this model for any situation(Circumstance).
The Model
A Model of what we want to change
A Model of what we do want
Empty Model to use
You can choose to start feeling better today by choosing better thoughts. As you move from negative to positive thoughts, you might need to ladder your thoughts. Each rung is a step closer to the thought you really want to have. To change your thoughts, you need those thoughts to be believable. This is a way to progressively get to the thoughts you want to have AND believe them!
Ladder Thoughts Example
Ladder Thoughts Activity
You are 100% worthy and lovable! You will find ways to unlock your potential in this podcast. I can't wait to hear from you as we go on this journey together!
betterregulatethannever@gmail.com
Please subscribe to my podcast today!
You are what you think! This episode will show how our thoughts create our feelings. The good news is that WE are the ones that are in control of our thoughts and feelings. No one else is! We get to choose.
Feelings and Thoughts that go with it activity
How are you feeling today? In this episode, you will discover how to recognize your feelings and label them. It is important to have a large vocabulary of feeling words to use.
Permission to Feel: Unlocking the Power of Emotions to Help Our Kids, Ourselves, and Our Society Thrive by Marc Brackett Ph.D. (Author)
Mood Meter appColor-Coded GridWords and pictures to describe the Mood MeterWorksheet for Feelings and Sensations in your body
This is a teaser for promoting my podcast Better Regulate Than Never.
Please like and follow Better Regulate Than Never on all social media platforms and tell your friends about it!
I can't wait for you to join me on this journey!
Let me know what you think and send me suggestions for topics you want to know more about at betterregulatethannever@gmail.com.
My website will have all the episodes and show notes in one area.