Calm it Down

Ever catch yourself giving a full monologue just to say “no”? You’re not alone. In this episode, we explore why so many of us feel the need to justify even the simplest choices. From childhood patterns to approval seeking habits, we dig into the hidden cost of overexplaining and how to start letting go of the need to be fully understood. Let’s Calm it Down in 3…2…1.

Transcribed - Published: 1 July 2025

A soft start to the week, inviting you to speak to yourself with kindness.

Transcribed - Published: 30 June 2025

Have you ever reached a goal only to feel… nothing? That strange silence after the win, the kind where the fireworks never show up and you're left wondering, “Was this it?” This is the success hangover, and you’re not alone. In this episode, we explore what happens when achievement feels more confusing than celebratory, and how to rewrite what success really means to you. Let’s unpack the emotional receipt, loosen the guilt, and shift from chasing applause to chasing alignment. Let’s Calm it Down in 3…2…1.

Transcribed - Published: 24 June 2025

A soft start to the week, reminding you that right where you are is a perfectly good place to begin.

Transcribed - Published: 23 June 2025

Have you ever said “I’m fine” when you weren’t even close? Microscripts are those tiny, polite phrases we use to smooth things over. They might help us survive awkward moments, but they can also keep us from being seen. In this episode, we explore how to notice the stories we tell out of habit and gently rewrite them in a voice that sounds more like us. Say what you mean (but softer), as we Calm it Down in 3...2...1.

Transcribed - Published: 17 June 2025

For those who give easily but struggle to receive, this is your soft permission to let goodness in

Transcribed - Published: 16 June 2025

Have you ever missed someone so deeply it felt like parts of you went missing too? In this episode, we explore what happens when longing for someone blurs your sense of self. Learn how to name the ache, honor what mattered, and gently return to your center without losing who you are. Join us as we Calm it Down in 3...2...1.

Transcribed - Published: 10 June 2025

A quiet invitation to let go of the performance and find courage in being seen just as you are.

Transcribed - Published: 9 June 2025

A soft ending to the week for when you feel something coming—but can’t name it yet. Sometimes the pause is the most important part.

Transcribed - Published: 6 June 2025

For the quiet between people, this reminder helps you trust the space without assuming it means something's wrong

Transcribed - Published: 5 June 2025

This one’s for when you’re not quite at the start or finish. A gentle reminder that the in-between still counts as movement.

Transcribed - Published: 4 June 2025

A soft reflection for the in-between moments—when clarity hasn't arrived, but peace still can.

Transcribed - Published: 3 June 2025

Do you still find yourself checking their profile, even though you don’t talk anymore? This episode explores why we stay stuck in old connections online and how to finally let go. You’ll learn how to stop the scroll, find what you're really searching for, and make space for who you’re becoming. Let’s begin, as we Calm it Down in 3...2...1.

Transcribed - Published: 3 June 2025

For the mornings when you're not fully in gear, this is your reminder that showing up halfway still counts.

Transcribed - Published: 2 June 2025

For the mornings when you're not fully in gear, this is your reminder that showing up halfway still counts.

Transcribed - Published: 2 June 2025

In a noisy world, silence can be your greatest ally. This episode delves into how quiet moments can restore balance and provide clarity amid the chaos. We explore how silence isn't about absence, but presence—and how healing doesn’t always require noise or action. Sometimes, the most powerful moments are the ones where we do nothing at all… except listen. As we Calm it Down in 3...2...1

Transcribed - Published: 27 May 2025

A soft start to the week for anyone exhausted from over efforting. This is your reminder that trying too hard doesn’t make you more worthy, it just makes you tired.

Transcribed - Published: 26 May 2025

This episode is for the ones who stopped creating—not because they didn’t love it, but because somewhere along the way, they felt they had to be great at it to be allowed back in. We explore what it means to return to creativity after stepping away, how to reframe the fear of not measuring up, and why the healing power of creating comes not from the outcome, but the act itself. Come home to your art, your process, and your breath—as we Calm it Down in 3…2…1.

Transcribed - Published: 20 May 2025

A gentle reminder that you’re still here, beneath the noise and demands. Sometimes the most powerful thing you can do is simply notice your own breath.

Transcribed - Published: 19 May 2025

Ever find yourself saying yes… when every part of you wanted to say no? In this episode of Calm it Down, we’re talking about the quiet courage of setting boundaries—and how every “no” is actually a deeper “yes” to yourself. It’s not about pushing people away. It’s about coming home to who you are. Let’s walk gently through what it means to protect your peace. As we Calm it Down in 3…2…1.

Transcribed - Published: 13 May 2025

For mornings when your mind is already racing. This reflection invites you to exhale, pause, and remember: you don’t have to carry everything before the day even begins.

Transcribed - Published: 12 May 2025

Ever feel like your emotions don’t make sense? Like one day you’re light and blooming, and the next, you’re heavy and still? This episode explores the idea that our inner lives move through seasons, just like the natural world. From spring’s new beginnings to winter’s quiet stillness, each emotional season brings wisdom—and each one belongs. You’re not broken. You’re not behind. You’re in a season. And that season is allowed to be exactly what it is. As we Calm it Down in 3...2...1.

Transcribed - Published: 6 May 2025

Am I the only one who needs more than a cup of coffee to get going in the morning? If you're with me on that — welcome to the club. Morning Affirmations is a new series I created as a gentle way to start the day. Just 60 to 90 seconds of calm, encouragement, and a little intention before your feet even hit the floor. Nothing loud. Nothing over the top. Just a quiet moment to help you find your footing. You'll find a new episode every Monday right here on the Calm It Down podcast feed. And if you're part of the Calm It Down: Deeper community, you’ll receive a new affirmation every weekday — Monday through Friday. Let’s start the week in a better place. Be kind to your mind,Chad

Transcribed - Published: 5 May 2025

For those mornings when motivation is nowhere to be found. It’s a nudge to show up anyway—messy hair, doubts, and all—and to remember that even the smallest step forward still counts.

Transcribed - Published: 5 May 2025

For those mornings when motivation is nowhere to be found. It’s a nudge to show up anyway—messy hair, doubts, and all—and to remember that even the smallest step forward still counts.

Transcribed - Published: 5 May 2025

Healing can be beautiful—but also deeply lonely. In this episode, we explore why personal growth and recovery often feel like such solitary paths, even when you’re surrounded by others. From the silence of setting boundaries to the ache of letting go, we unpack why healing sometimes isolates us—and why that doesn’t mean you’re doing it wrong. We’ll talk about how to find meaningful connection during these tender, in-between seasons and close with affirmations to gently remind you: you’re not alone. Let’s Calm it Down in 3…2…1.

Transcribed - Published: 29 April 2025

We all have parts of ourselves we keep tucked away—the parts we've been told are too much, too sensitive, too different. But what if those parts were never the problem? In this episode, we explore the quiet courage it takes to embrace the parts of ourselves we’ve hidden away. Not to fix them. Not to change them. But to finally welcome them home. This is your invitation to meet the whole of who you are. As we Calm it Down in 3…2…1.

Transcribed - Published: 22 April 2025

Ever lie awake replaying a moment you wish you could undo? Regret can feel like a heavy backpack you never meant to carry—but what if it’s actually a compass pointing you toward growth? In this episode, learn how to turn past missteps into meaningful insights and carry wisdom instead of shame. Let’s reframe regret together as we Calm it Down in 3...2...1.

Transcribed - Published: 15 April 2025

Ever lie awake replaying a moment you wish you could undo? Regret can feel like a heavy backpack you never meant to carry—but what if it’s actually a compass pointing you toward growth? In this episode, learn how to turn past missteps into meaningful insights and carry wisdom instead of shame. Let’s reframe regret together as we Calm it Down in 3...2...1.

Transcribed - Published: 8 April 2025

Feeling drained no matter how much you sleep? Like your spark has dimmed and you're not sure how to reignite it? This episode explores how burnout isn’t a dead end—it’s a signal. Discover simple, soul-nourishing ways to rebuild your energy, one small breath at a time. Let’s find your spark again… as we Calm it Down in 3...2...1.

Transcribed - Published: 1 April 2025

Ever feel like you’re just going through the motions, unsure of who you really are beneath the labels and expectations? In this episode, we’ll explore how to reclaim the missing pieces of your identity, let go of what doesn’t fit, and rediscover what truly makes you you. Join me as we Calm It Down in 3…2…1.

Transcribed - Published: 25 March 2025

Ever feel like you’re collecting unfinished chapters instead of success stories? Like every “almost” is just another way of saying, “not quite good enough”? But what if those loose ends aren’t failures at all? What if they’re part of something unfolding, something still in motion? Maybe our “almosts” aren’t dead ends—they’re turning points, guiding us toward something we couldn’t have planned. Let’s explore how to see the beauty in life’s unfinished symphonies and turn them into stepping stones forward as we Calm It Down in 3...2...1.

Transcribed - Published: 18 March 2025

Stuck following rules you never chose?  We often limit ourselves with invisible "shoulds" and "must-dos" that were never our own decisions.  Today, let’s learn to spot these hidden boundaries, question them, and take your first steps toward genuine freedom.  Ready to create a life on your own terms? Let's break free as we Calm it Down in 3...2...1.

Transcribed - Published: 11 March 2025

Ever find yourself agreeing to something before you’ve even had a chance to think? Long-standing relationships can make boundaries feel impossible—guilt, history, and unspoken roles keeping us stuck. In this episode, we’re unpacking why setting limits with those closest to us is so hard—and how to finally say, this is what I need. Let’s Calm It Down in 3...2...1.

Transcribed - Published: 4 March 2025

Ever notice how the world feels a bit like a recipe gone wrong - all the ingredients are there, but something essential is missing? In this episode, we explore how empathy might be that missing ingredient in everything from neighborhood disputes to global conflicts. Discover practical ways to develop your empathy muscles and transform difficult relationships through understanding. Learn how small shifts in perspective can create ripples of change as we Calm it Down in 3...2...1.

Transcribed - Published: 25 February 2025

Do you feel guilty every time you put yourself first? Like you're somehow being selfish when you say "no" to others to say "yes" to yourself? It's time to reframe what being "selfish" really means. Just like putting on your own oxygen mask first in an airplane emergency (this will make more sense in the episode), taking care of yourself isn't optional – it's essential. Discover how healthy boundaries and self-care actually make you more available to others as we Calm it Down in 3...2...1.

Transcribed - Published: 18 February 2025

Who are we without the titles, trophies, and applause? We spend so much time chasing success, but does it define us? In this episode, we explore what truly makes us who we are—beyond achievements, beyond expectations. Because in the end, it’s not what we do, but who we are that truly lasts. Let’s find where we really are as we Calm it Down in 3…2…1.

Transcribed - Published: 11 February 2025

Ever catch yourself rushing to fix someone's problems, only to realize maybe that's not what they needed? We all want to help those we care about, but sometimes our well-meaning support misses the mark. In this episode, we explore the delicate balance between being there for others and giving them space to grow. Learn practical strategies for offering the kind of help that truly helps as we Calm it Down in 3...2...1.

Transcribed - Published: 4 February 2025

Wuv, Twue, Wuv. No, today’s episode isn’t about one of the greatest films ever made (The Princess Bride) but something I’m certain we’ve all experienced at least once in our life. Unrequited love. That ‘I like them but they haven’t even noticed I’m in the same room’ kinda thing.  Chasing or loving someone that doesn’t share the same warm & fuzzies is hard. Brutally hard, emotionally. And while we’ve all been there before, it still feels like ‘you’re the only one’. Today, we talk about fishing (yup), our emotions and what to do when you toss the ball but it’s never caught, much less thrown back.   Grab a seat and let’s find some healing as we Calm it Down in 3…2…1.

Transcribed - Published: 28 January 2025

Feeling like the past year was a rollercoaster you didn’t sign up for? Ready to step into the new year with a little less stress and a lot more calm? Join me as we cross the Bridge of Hope—a simple, feel-good breathing exercise and visualization to let go of what’s heavy and embrace what’s ahead. Let’s Calm it Down in 3…2…1.

Transcribed - Published: 21 January 2025

Ever feel like part of you is stuck in the past, holding onto old wounds? In this episode, we’re diving into inner child healing—reconnecting with your younger self, honoring past hurts, and finding the joy that’s always been yours. I’ll share stories and simple tools to help you let go of old baggage, heal, and rediscover the light within you. Let’s embrace your inner firefly and reignite that radiant, resilient spirit as we Calm it Down in 3…2…1.

Transcribed - Published: 14 January 2025

Feeling like there's an empty space where someone you loved used to be? This episode explores grief not just as loss, but as proof of a love worth celebrating. Learn how to honor your memories while finding new ways to share that love with others. Ready to transform emptiness into purpose? Let's Calm it Down in 3...2...1.

Transcribed - Published: 7 January 2025

Let's be real - trying to be perfect is exhausting. In this episode, we're ditching perfectionism and focusing on something that actually works: being better than we were before. Instead of piling on guilt and worry, we'll explore building habits that stick and setting goals that matter. Our mantra for 2025? "Better, Not Perfect." Come join me - as it might just change how you think about being ‘Perfect' while we Calm it Down in 3...2...1.

Transcribed - Published: 31 December 2024

Feeling lost while everyone else seems to be cruising down their perfect career highway? Don't sweat it - that quarter-life crisis isn't a detour, it's your inner GPS recalibrating. Let's talk about turning those "what am I doing with my life?" moments into clues about who you're becoming. Get ready to embrace the beautiful uncertainty of your twenties as we Calm it Down in 3...2...1.

Transcribed - Published: 24 December 2024

Have you ever felt like life’s a crumpled fitted sheet—messy, imperfect, and far from the neat rectangle you imagined? In this episode, we unpack The Beautiful Mess Theory—how the chaos and wrinkles in your story hold unexpected beauty and meaning. Learn to embrace imperfection, reframe the messy moments, and uncover the gold seams in your life as we Calm it Down in 3...2...1.

Transcribed - Published: 17 December 2024

Can't quite put your finger on what you're feeling? You're not alone. In this episode, we explore why naming our emotions matters and how it can change everything. Learn simple ways to check in with yourself and understand what those feelings are really telling you, as we Calm it Down in 3...2...1.

Transcribed - Published: 10 December 2024

Ever find yourself lost in old photos, feeling that bittersweet pull of yesterday? Join us as we explore turning nostalgia from a maze into a guide. You'll discover how to embrace those memories while staying anchored in today's moments as we Calm it Down in 3...2...1.

Transcribed - Published: 3 December 2024

Have you ever argued so passionately over something trivial—like the "correct" way to load a dishwasher—that you started narrating your own life in third person? “And there she stood, a hero against chaos, demanding order among the spoons.” This episode dives into the absurdity of always needing to be right and the unexpected joy of being wrong. Let’s embrace the ridiculous, as we Calm it Down in 3...2...1.

Transcribed - Published: 26 November 2024

Ever notice how “I’m fine” is often code for “I’m anything but fine”? It’s like the emotional equivalent of a shrug—polite, noncommittal, and packed with more baggage than an airport carousel. We all do it, don’t we? Smile, nod, and hope no one pries too deep. In this episode of Calm it Down, we’ll unpack the art of hearing what’s not being said—the sighs, the subtle shifts in tone, the “I’m fine” that’s one breath away from a breakdown. Together, we’ll explore how to truly listen, not just with our ears but with our whole selves. Because sometimes the most important thing you can hear is what someone doesn’t say.

Transcribed - Published: 19 November 2024

Ever feel like you're chasing someone else's definition of success? Like everyone else has the perfect recipe while you're still figuring out your ingredients? In this episode, we explore how success, like the perfect cup of coffee, is deeply personal. Discover how to craft your own authentic version of achievement, free from society's pre-packaged expectations. Join us as we brew up your unique blend of fulfillment as we Calm it Down in 3...2...1.

Transcribed - Published: 12 November 2024