Ground and Grow: Recent Episodes
Kayla Estenson Williams, MA, LMFT
Ground and Grow with therapist, Kayla Estenson Williams. Hey, Kayla here! I am a Minnesota-based licensed marriage and family therapist, yoga teacher, and mental health content creator. In this podcast I chat about topics related to mental health and guide meditations so that you have tools to help you ground and grow- and most importantly- so that you know you're not alone.
Whether you are brand new to breath work or have a seasoned meditation practice- this simple breath practice will help you connect to this moment and find a little bit of grounding.
Check out these links for other relevant offerings:
Write in to me at kayla@mnattachmentcollective.com
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
We've got a "don't be that guy" kind of story to share in this week's episode! Here, we'er talking about being a supportive birth partner- and a big example of how not to be. I'll touch on some conversations to have with your partner prior to giving birth so that you can get on the same page before the big day.
Check out these links for other relevant offerings:
Write in to me at kayla@mnattachmentcollective.com
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
Some of the most complicated boundaries can be between parents and their adult children- and today's AITAH gives us a good example of this!
Check out these links for other relevant offerings:
Write in to me at kayla@mnattachmentcollective.com
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
There is A LOT going on in our world right now. Many are feeling helpless and powerless around decisions that affect ourselves, our loved ones, and our community. Here are some ways that you can cope with stress that is outside of your control so that you can connect to meaningful change that is within your control!
Check out these links for other relevant offerings:
Write in to me at kayla@mnattachmentcollective.com
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
It's so normal for relationship dynamics to feel different with your partner after you've welcomed a new baby into the family. Today's story gives us a good example of how not to communicate those challenges- and I'll give some psychoeducation on how you can navigate these instead!
Check out these links for other relevant offerings:
Write in to me at kayla@mnattachmentcollective.com
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
While not every action is skillful or helpful- all emotions are valid. In today's AITAH, we'll hold space for a few different emotions and perspectives- as well as my take on how emotions could have been held a bit more skillfully.
Check out these links for other relevant offerings:
Write in to me at kayla@mnattachmentcollective.com
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
Madisen Schillo joins us again on the podcast to talk about an important topic: suicide. She shares her personal story on losing a loved one to suicide and some important tips on how you can support someone going through this.
If you or a loved one need immediate support, head to the crisis text line: https://www.crisistextline.org/
How you can connect with Maddie:
Work with her at Minnesota Attachment Collective:https://www.mnattachmentcollective.com/madisen-schillo
Follow along with her social media:https://www.instagram.com/schillowellness/
Check out these links for my other relevant offerings!
Write in to me at kayla@mnattachmentcollective.com
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
Sometimes, family roles and dynamics prevent people from connecting to opportunities for growth. Today's AITAH is a great example of how we may at times need to do the thing that our family doesn't want us to do in order to feel authentic.
Check out these links for my other relevant offerings!
Interested in Group Supervision? Fill out this form:
https://docs.google.com/forms/d/e/1FAIpQLSf6f3l_oBpygiyCAJ8PpbaijCqxfLVbN_OdJste1CyCAYJgyA/viewform?usp=header
Write in to me at kayla@mnattachmentcollective.com
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
It makes sense to feel a bit overwhelmed and stressed during pregnancy and postpartum- but at what point might you be dealing with Perinatal Anxiety? Tune in to learn about some common symptoms of Perinatal/ Postpartum Anxiety, and what you can do to get the support you need.
Postpartum Support International has a great directory of therapists who specialize in Perinatal Mental Health, as well as free support groups for anyone! Check out all of their resources here:https://www.postpartum.net/
And if you live in Minnesota, head to find more about my practice, Minnesota Attachment Collective, linked below!
Check out these links for my other relevant offerings!
Write in to me at kayla@mnattachmentcollective.com
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
What do we do when a boundary we communicated isn't being respected? We hold it anyways! This week's story share is an "Am I Overreacting?" post that leads into some psychoeducation on how we can communicate our boundaries clearly and hold them ourselves as needed.
If you're looking for more on how to communicate and hold boundaries, check this past episode out:
https://podcasts.apple.com/us/podcast/how-to-communicate-and-hold-boundaries/id1488846404?i=1000545505878
Check out these links for my other relevant offerings!
Write in to me at kayla@mnattachmentcollective.com
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
Ever feel stuck in the same family role that you've been in as a kid? Let's talk about why those roles tend to stick and how to work to step out of those roles. Plus- a lil AITAH that brings up some thoughts on parenting imbalance.
Check out these links for my other relevant offerings!
Write in to me at kayla@mnattachmentcollective.com
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
New year... same you! Most of us who have set New Years Resolutions are all too familiar with how quickly those goals can fade. If you're looking for some more effective ways to set some intentions for the new year- I've got some good tips for you in this episode!
Check out these links for my other relevant offerings!
Write in to me at kayla@mnattachmentcollective.com
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
Happy New Year to you all! In this week's episode we'll talk about why it is so important to work on boundaries with family when you are growing your family- and how to do that when it feels tricky!
Check out these links for my other relevant offerings!
Write in to me at kayla@mnattachmentcollective.com
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
Happy holidays, everyone! In case you need a little distraction this week, I've got a juicy story for today's share. We'll discuss some possible red flags related to age gaps and some messy situations. Cheers!
Check out these links for my other relevant offerings!
Write in to me at kayla@mnattachmentcollective.com
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
This week's AITAH is all about the need to shift some dynamics that don't feel great with your parents- which brings us to the DEAR MAN skill. I utilize the DEAR MAN skill with most of my clients and see it as such an essential interpersonal relationships skill!
Check out these links for my other relevant offerings!
Write in to me at kayla@mnattachmentcollective.com
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
Getting back into the podcast by changing things up a bit! We've got a fresh new structure for our more regular episodes- we'll have a bit of a check-in, review an AITAH/AIO redit post, and delve into some related psychoeducation.
If you have any good AITAH/AIO type stories to share, please write in below!
Check out these links for my other relevant offerings!
Write in to me at kayla@mnattachmentcollective.com
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
Parental preference is a normal and challenging part of raising little ones. Let's dig into what parental preference is, some common patterns it can take, and how to navigate it so that those seasons of intense parental preference don't feel as heavy.
Check out these links for my other relevant offerings!
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
Join Madisen Schillo and I on this conversation around supporting your mental health during life transitions. We'll get into what life transitions are, how to set yourself up for grounding during these times, and how to identify when your mental health is being impacted- and how to get the support you need!
Maddie is a therapist with us over at Minnesota Attachment Collective- learn more about her practice at https://www.mnattachmentcollective.com/madisen-schillo and check out her instagram here: https://www.instagram.com/schillowellness/
Check out these links for my other relevant offerings!
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
Working to feel ready to allow others to help care for your baby can be hard for any new parent. And, if you have any Postpartum Anxiety or Postpartum OCD, this can be a huge challenge!
In this episode, I talk about what this can look like, ways we can work our way up to feeling confident accepting help in caring for our baby, and a bit of my own experience to normalize the struggle.
Check out these links for my other relevant offerings!
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
Therapy can be beneficial to parents for SO many reasons- here are 5 of the top ones I notice.
If you enjoyed this episode, it would mean the world to me if you rated/reviewed this show wherever you're listening from and shared it with a friend who may enjoy it too!
Check out these links for my other relevant offerings!
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
Our society holds a lot of myths around aging. Many of us may feel some avoidance around aging, fear of aging, or rigid self-expectations around growing older.
So, let's challenge a few of the big ones!
Check out these links for my other relevant offerings!
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
Arielle Pinkston joins the podcast today to share information about how to connect to self-care while you are trying to conceive. She shares a bit about her own difficult fertility experience, why self-care supports us during this time, as well as how we can practice being gentle and compassionate with ourselves in the process.
Arielle is a Licensed Marriage and Family Therapist based in California who specializes in holistic mental health as well as anxiety. If you live in California, you can work with her for therapy, or you can access some of her other offerings from wherever you live!
That's So Well Website
The Good Mood Guide to Pregnancy
Arielle's Instagram
Check out these links for my other relevant offerings!
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
If you enjoyed this episode, I greatly appreciate a rate or review from wherever you are listening as this helps my podcast grow and connect with new listeners.
Here is a nice meditation for those of you doing some inner child work. In this meditation, we will hold space for the different parts of yourself to explore wounds and initial responses to those wounds. We will slow things down by identifying how you can meet your needs from your authentic self. Thank you for practicing along with me!
If you enjoyed this episode, I greatly appreciate a rate and review as that helps me grow my show!
Check out these links for my other relevant offerings!
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
Parts work (within Internal Family Systems therapy) is a main part of the work that I do- and I find it can be such a helpful framework when we are unlearning old patterns and reconnecting to some new ones. This episode is a nice overview of parts work and how we can work to put it into practice.
I referenced Richard Schwartz's book, "No Bad Parts" here and recommend it to anyone wanting to learn more!
Check out these links for my other relevant offerings!
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
There are many different costs of infertility treatment- from financial costs, to your time, to your mental health. Here, I'll share info from my personal experience on the different costs of infertility treatment.
Check out these links for my other relevant offerings!
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
Gayane Aramyan, MA, LMFT is joining us on the podcast today to share some important insights around preparing for parenthood. She will discuss some important conversations to have with your partner/support system, some things to cope ahead for, as well as how therapy or other services can support your process.
Gayane offers individual and couples therapy in-person or virtually in California. Find her's website and instagram here:
www.therapywithgayane.com
www.instagram.com/therapywithgayane
Check out these links for my other relevant offerings!
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
Struggle with feeling confident in "adulting"? Me too. In this episode, I'll share why we struggle with this, how common it is, some of my personal experiences with it, as well as some ways you can navigate these fears with confidence.
Check out these links for my other relevant offerings!
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
Therapy works- if you invest in the process. In this episode I talk about how to be invested in the process so that you can see the biggest outcome of your work.
Check out these links for my other relevant offerings!
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
This episode is a bit of a life update on my experience in parenthood and work as a therapist, discussion on early parenthood, as well as discussion of holding space for connection with yourself in whatever life phase you are in.
Check out these links for my other relevant offerings!
My Therapy Website
Where you can find my therapy services as well as services from others in my practice!
My Ground & Grow Website
Where you can find all the additional good stuff: my workbooks and worksheets, online yoga classes, and other offerings.
Minnesota Attachment Collective Instagram
My Own Professional Instagram
My baby recently turned one year old, and it had me reflecting on what I have learned about myself as a mother over this past year. So, here are a few of the biggest lessons that I have grown into during my first year of motherhood!
If you enjoyed this episode, I would greatly appreciate a rate and review so that others can find the podcast!
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
Shame bombs, those moments where we randomly think about something we regret doing in the past- and feel shameful and guilty all over again. Let's normalize that it happens to us all and figure out ways to work through those moments so we can feel connected to our self-worth and our true values.
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
Join me for a guided visualization! Here, we will go through a grounding walk through the woods and you can create a setting that feels most comfortable for you.
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
Trauma impacts many of us and inevitably it also impacts how we parent. Tune into this episode to learn more about how it can impact our parenting and why healing can not only be helpful for us- but also can have a significant impact on how present and authentic we can show up as parents.
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
Let's dig into trauma around the perinatal experience! Trauma can be common for those who navigate infertility, pregnancy, postpartum, as well as for anyone growing their family. Here, we will normalize this experience as well as the need for support around it.
Here are the resources I referenced in the episode:
Postpartum Support International: https://www.postpartum.net/
Infant Risk Center (information on medications): https://www.infantrisk.com/
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
It's May, which means it's also Maternal Mental Health Month! In this episode, I will give an overview on perinatal mental health, how to identify if you could use some support, and where to find that support.
Here are the resources I referenced in the episode:
Postpartum Support International: https://www.postpartum.net/
Infant Risk Center (information on medications): https://www.infantrisk.com/
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
Join me for a Progressive Muscle Relaxation. This practice can be helpful to release tension that our body holds through stress and trauma. Here, I will guide you through some breath work as well as a full body Progressive Muscle Relaxation.
If you enjoyed this episode, I would greatly appreciate a rate and review from wherever you are listening so that I can grow my podcast!
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
Looking for some tools to help you feel regulated? In this episode I talk about how somatic practices, or things that we can do to ground our physical body, are so important for regulating our nervous system. Listen along to learn more about why this is as well as some of my go-to practices!
If you enjoyed this episode, I would greatly appreciate a rate and review from wherever you are listening so that I can grow my podcast!
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
Interested in starting therapy but not sure what to expect? Then this episode is for you! I will talk about some common ways that therapy can look like as well as what you can expect when starting up with a therapist.
If you enjoyed this episode, I would greatly appreciate a rate and review from wherever you are listening so that I can grow my podcast!
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
Working through themes related to inner-child work and attachment trauma is a long term process. It can feel so complicated as well as challenging to identify progress overtime. This episode is full of some great reminders for those of you who are in the thick of it!
If you enjoyed this episode, I would greatly appreciate a rate and review from wherever you are listening so that I can grow my podcast!
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
Are your goals ever too rigid to actually be helpful? In this episode, I talk about how to make your goals and intentions more effective by adding flexibility that will support you best. Whether you set goals for the new year, or are just wanting some helpful tips for future goals, this episode is for you!
If you enjoyed this episode, I would greatly appreciate a rate and review from wherever you are listening so that I can grow my podcast!
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
The holiday season can be rough for anyone going through fertility struggles. In this episode, I'll share some common experiences as well as what I went through over a couple holiday seasons. Listen along for some validation or to better understand your loved one who may be going through it.
If you enjoyed this episode, I would greatly appreciate a rate and review from wherever you are listening so that I can grow my podcast!
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
Infertility can have a significant impact on our mental health. In this episode, I will talk about some of my own personal experiences as well as some other common experiences relating to infertility and mental health. I will also touch on some ways that we can support our mental health during this time.
If you enjoyed this episode, I would greatly appreciate a rate and review from wherever you are listening so that I can grow my podcast!
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
This meditation is a safe space visualization. Here, we will go through the senses to create a space that feels safe and comforting to you. This can be a great practice for when you are navigating trauma related triggers, feeling dysregulated, or just need some grounding. I hope you enjoy!
If you enjoyed today's episode, I greatly appreciate a rate and review from wherever you are listening from! This helps me to reach other listeners and grow my podcast. Thank you!
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
This episode is a part 2 to the previous episode. In "Attachment Trauma and Not Feeling Good Enough", we talked about why those who experience attachment trauma often struggle with self-worth. In this episode, we will get into some practices that you can bring in to build your sense of self-worth while you are working on healing.
If you get a chance, I would greatly appreciate a rate and review from wherever you are listening so that I can grow this podcast!
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
In this episode, we will talk about how common self-worth concerns are for those who have experienced attachment trauma as well as why that is. In the next episode, we will discuss some practices you can bting in to support your inherent sense of self-worth.
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
Check out my links for more related content:
In this meditation, we will identify where you are currently placing your energy as well as explore other areas in which you might want to place your energy. We will go through your sensory experiences to identify intentions that feel best for you.
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
I'm coming back from my break with a little life update for you! In this episode I will talk about my experience with maternity leave as well as how I'm feeling about returning back to work. Regular episodes will be returning every other week!
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
It's normal for our energies and motivations to shift around based on the season of life we are in. Here, I will talk about the different seasons of life that we may experience as well as how we can tune in and hold space for what we need in that season.
Update: I will be taking a little pause from the podcast for the next couple months. I look forward to connecting with you when I return!
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
Boundary work can be full of complex emotions and experiences. Join me in this meditation to hold space for and honor these experiences through a present and accepting lens.
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
Boundary work is tough stuff- and it isn't all about getting our needs met in relationships. Often, it's about the boundaries we need to hold for ourselves, which involves a lot of acceptance and grief work. In this episode, I'll talk about the importance of that grief work as well as some ways that we can start holding that space for ourselves.
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
This episode follows up the previous episode on attachment trauma to talk about how we can work on healing our attachment wounds. Here, I go over some foundational steps that can be helpful to take as we are working on healing and growing into healthier attachment.
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
In today's episode, we will talk about attachment trauma, otherwise known as complex or developmental trauma. We will explore this experience and how it often differs from the presentation of PTSD. Stay tuned for the next episode on how we can work on healing these attachment wounds!
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
Bridget Mozina (a fellow Minnesota based LMFT) joins us on the podcast today as a therapist who works with children, teens, and their parents. In this episode, we will talk about how perfectionism shows up in parenting, what normal dysregulation looks like in kids, how parents can support their kids through tough emotions, and when therapy can be a useful resource.
Where you can find Bridget:
Website: www.growandthrivetherapymn.com
Instagram: www.instagram.com/growandthrivetherapy
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
Finding a good fit with your therapist makes all the difference! In this episode, I'll talk about some things to consider when searching for a therapist and how to get a feel for if a therapist is a good fit for you.
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
This episode is a meditation on practicing accepting emotions. This practice can be an important one for those of us working on processing our emotions as well as working on our own healing. Join me in this meditation for some grounding, breath work, and tuning into whatever emotions are present.
Music: Venkatesanada, by Jesse Gallagher
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
In this episode, we are going to call out some icky societal messaging. If you ever feel guilty about wanting to make more money, or if you are feeling stuck in an undervalued position, this episode is for you!
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Authentic Practice Coaching Sessions: https://www.kaylaestenson.com/authentic-practice-coaching
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
This episode is for those of you in private practice or any small business! Here, we will review some common myths (limiting beliefs) and challenge them with some value and goal based perspectives.
If you are a health and wellness provider thinking of starting your own private practice, my new Authentic Practice offerings launch today!
The Beginner's Guide to Creating Your Authentic Practice: https://www.kaylaestenson.com/the-beginners-guide-to-creating-your-authentic-practice
Authentic Practice Coaching Sessions: https://www.kaylaestenson.com/authentic-practice-coaching
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
If the 40-hour work week doesn't feel sustainable to you, you're not alone. In this episode I will talk about how this "norm" is so outdated, why it doesn't work for most of us, and how we can start exploring shifting away from it.
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
In this episode, we will talk about different ways that you can communicate your boundaries as well as follow through with your own boundaries. I'll detail the DEAR MAN skill as well as the importance of respecting your boundaries.
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
Boundaries are challenging for most of us- mainly due to the societal beliefs about boundaries. In this episode, we will talk about and challenge 5 common myths about boundaries. Hopefully, these challenges can give you a little extra space as you work to hold boundaries for yourself.
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
Here is a guided meditation to help you pause and ground when you are feeling anxious, stressed, overwhelmed, or just need a minute to yourself. We will go through some gentle practices with the breath that you get to adjust to suit whatever feels best in your body. I hope this meditation gives you a little bit of grounding in your day.
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
While our society often runs on getting burned out and then taking a break as a recovery necessity, taking breaks to prevent burn out is so much more sustainable for our human selves. In this episode, I will talk about how I recently put this into practice and some indications that we need a pre-burnout break!
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
In this episode, I'll talk about why it's so normal for us to struggle with fitting into societal norms/expectations, ways that we can explore this for ourselves, as well as ways we can start taking some baby steps into things that feel more authentic for us.
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
To those of you exploring the idea of your own business, or those of you already navigating your own business (therapy related or not)- this one is for you!
Here are 5 lessons I've learned since starting my own business. The theme of all of these: to allow myself to be human as I run my business. I hope you enjoy!
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
In this meditation episode, we will explore the emotional experience. Together, we will tune into sensations, thoughts, and interpretations that show up with your emotion. We will also set some intentions for how you can continue to hold space and support this emotional experience.
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
In this episode I will talk all about "Receiving Boundaries", or the boundaries that help us process and respond to information that is coming in. I'll discuss what these boundaries are, why we need them, and some foundational skills to help you practice them!
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
In this episode, we will talk about ways that many of us may jump into crisis mode when someone else is in distress.
We will explore why this may show up for us, how we can start to notice this more, and skills that we can practice to honor the boundaries we are allowed to have around others' emotions.
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
Soothing Perfectionism Workbook: https://kewgroundandgrow.thinkific.com/courses/soothing-perfectionism-workbook
To all my people-pleasers: tune in. Your compassion gets to have boundaries, and in fact, it's healthy to have boundaries for your compassion.
In this episode I will talk about what means to be compassionate, what it means to be nice, how sometimes we are both of these things, and how sometimes it's important to be compassionate without being nice.
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
Let's slow it down.
So often we are flying from task to task and aren't present in our own experience. This meditation will give you a nice pause to check-in and re-set for the rest of your day.
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
Soothing Perfectionism Workbook: https://kewgroundandgrow.thinkific.com/courses/soothing-perfectionism-workbook
Are you feeling burnt out with everything on your plate? It's probably because there is just too much on your plate.
In this episode, I will talk about how it's common for us to have overly high expectations of ourselves, and that in many ways, society has overly high expectations of all of us humans. We will explore some room for boundaries as well as how to be a little more gentle with yourself in the process.
Check out my links for more related content:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
In this second episode on self-worth, I will be talking about some skills and practices to help support you in creating space for your self-worth. Refer back to Self-Worth Episode 1 for more on what self-worth is and why so many of us struggle with it.
Soothing Perfectionism Workbook: https://www.kaylaestenson.com/soothing-perfectionism-workbook
Email: kewellness@kaylaestenson.com
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness/
In this first episode on self-worth, I will be talking about what self-worth is and common reasons why so many of us struggle with it. In the next episode- we will get into some practices to support self-worth, so stay tuned!
Email: kewellness@kaylaestenson.com
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness/
Whether you are just starting your day or taking a mindful break in the middle of your day, this meditation can help you connect to a nice focused energy.
Instagram: www.instagram.com/kaylaestensonwellness
Website: www.kaylaestenson.com
If you enjoyed this episode, I would greatly appreciate a review so that I can connect to more listeners!
This meditation is here for some needed sleep support. Whether you're working to set up a good night's rest, or feeling restless and struggling to fall back asleep, this meditation can be a good tool for your sleep routine tool box.
Instagram: www.instagram.com/kaylaestensonwellness
Website: www.kaylaestenson.com
If you enjoyed this episode, I would greatly appreciate a review so that I can connect to more listeners!
In this episode I share some of my thoughts and human experiences as I reflect on this past year in a global pandemic. I'll also talk from a therapist's perspective about why you might feel like you're struggling and ways to balance the tough dialectics in this time. If you enjoyed this episode, please connect! Leave a review and/or check out my links below:
Website: www.kaylaestenson.com
Instagram: www.instagram.com/kaylaestensonwellness
Tik Tok: https://www.tiktok.com/@kaylaestensonwellness?
Join me in this gentle Self-Compassion Meditation. In this practice, we will focus on our physical comfort, tune into our breath, and connect to self-acceptance of how we show up in the moment. Self-compassion and self-love can be overwhelming topics at times. This practice is intended to be a gentle introduction into these practices.
Instagram: www.instagram.com/kaylaestensonwellness
Join me in this gentle meditation practice centered around creating and honoring space for ourselves. This practice will be focused on the breath and include prompts to connect to this intention in our everyday lives.
www.kaylaestenson.com
www.instagram.com/kaylaestensonwellness
This is a gentle practice to help you ground down and connect to the self. We will tune into the experience of the breath, physical body, and surroundings to increase connection to the present moment. This practice can be helpful to soothe difficult emotions as well as to ground down at any point during your day or evening.
Website: www.kaylaestenson.com
This is the fifth and final episode of the Loving Kindness Meditation series. This Metta Meditation brings together all of the components from the previous episodes and focuses on affirmations of safety, grounding, and connection.
Website: www.kaylaestenson.com
This Loving Kindness or Metta Meditation for a difficult relationship will go over a few compassionate affirmations to tap into feelings of safety, grounding, and connection for someone in your life who you currently have some form of tension with. This is friendly for beginners and is the fourth recording in an introductory series of Loving Kindness Meditations.
Website: www.kaylaestenson.com
This Loving Kindness or Metta Meditation for a stranger will go over a few compassionate affirmations to tap into feelings of safety, grounding, and connection for those in your community. This is friendly for beginners and is the third recording in an introductory series of Loving Kindness Meditations.
Website: www.kaylaestenson.com
This Loving Kindness or Metta Meditation for a loved one will go over a few compassionate affirmations to tap into feelings of safety, grounding, and connection for someone you care strongly for. This can be a great meditation for those looking to feel connection and care towards a loved one. This is friendly for beginners and is the second recording in the introductory series of Loving Kindness Meditations.
Website: www.kaylaestenson.com
In this introductory Loving Kindness or Metta Meditation for the self, we will go over a few compassionate self-affirmations to tap into feelings of safety, grounding, and connection. This can be a great meditation for those needing a pause for self-compassion and is friendly for beginners.
Instagram: www.instagram.com/kaylaestensonwellness
Website: www.kaylaestenson.com
This is a follow up episode from my "People Pleasing" episode. Here, we will talk about why setting boundaries is challenging when we struggle with people pleasing as well as some ways to start practicing boundary setting.
Instagram: www.instagram.com/kaylaestensonwellness
Website: www.kaylaestenson.com
In this episode, I review a number of my favorite skills for tolerating discomfort. These are based off of Marsha Linehan's Distress Tolerance Module in DBT. These skills can be useful for any time of distress, and I am uploading this episode at this time specifically to share some tools for tolerating discomfort around the current COVID-19 pandemic.
Website: www.kaylaestenson.com
Instagram: KaylaEstensonWellness
This episode is a meditation practice based in breath and gratitude to help in times of uncertainty, or when you just need to ground and be present. This meditation was recorded and put out in the wake of all of the changes occurring during the COVID-19 pandemic. For whatever time of uncertainty you may be experiencing, I hope this meditation can bring you a moment of grounding.
In this episode I go over the fundamentals of people pleasing. I talk about some ways people pleasing can manifest, some of the reasons we people please, and some introductory steps to be more present with our own wants and goals.
Check out my instagram or website for more content on topics like this!
Drone in D by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1200044Artist: http://incompetech.com/
Hello and welcome to the Kayla Estenson Wellness Podcast. Here is a little intro episode, and I look forward to bringing in some new episodes sometime soon.
My Website: www.kaylaestenson.com
My Instagram: www.instagram.com/kaylaestensonwellness
My Email: kewellness@kaylaestenson.com