How to Say No Without Feeling Bad

Navigating self-doubt & knowing what you want I was interviewed on a podcast recently about self-doubt. More specifically, what hacks and tips did I recommend to held people navigate self-doubt. On the one hand, I love being on podcasts – so naturally, I wanted to say yes. BUT hacks? Tips? That stumped me. How can […]

Friends? Are you “should-ing” all over yourselves? We all wear a lot of different hats.

The belief behind most of our stress. Have you ever noticed that the lesson you need to learn most, finds it way into your experience 100x a day? Just me? Well, “Letting go,” is the simplest way to put it, even though the lesson feels BIG and HARD and EVERYWHERE. For the last few weeks, […]

Hello again! Kids are back in school, pumpkin spice is back on the menu, I’m back to work and have a brand new baby. Wow! A lot has happened in the last few months (ha!) I’ve missed connecting with you and look forward to getting back into the swing of things. If you’re an active […]

Trust can be a challenging topic to talk about, especially when it’s been broken. Whether we’re talking about a romantic love, a coworker, our bodies, or our government there’s one relationship that connects them all 👉🏻 the one between you and you. ⁣ You are the thread that connects all of the components of your […]

How do you trust your gut?… …in the face of:⁣ Self-doubt⁣ Uncertainty⁣ Nervousness⁣ The answer -> Compassionate curiosity. ⁣ When we feel fear and hesitate that’s EXACTLY the moment to sit, be still, and get curious. When we feel that pang of fear, it’s so natural to want to jump away, avoid the topic, or […]

My change process I had an emotional moment this past Saturday. I made a thing (The Free Unleashing You Workshop) and was 90 minutes away from sharing this with people. ACTUAL people, with eyes, and hearts, and minds, and opinions, and everything! I had a plan set for how I was going to “show up […]

What does money mean to you? Stay with me here.⁣ ⁣There’s what money literally is – paper, coins, plastic cards, numbers in an account – Then there’s what is represents. Especially around the holiday season, money means A LOT. ⁣⁣Whether we’re talking about winning the lottery ⬆️ or CC debt ⬇️ exploring your emotional relationship […]

Focusing on ourselves is often described as “selfish”. ⁣ Focusing on the needs of others is “selfless”. ⁣ This time last year, I was in a session with my therapist and didn’t realized how close I was to burnout. He sat patiently and listened as I detailed -⁣ All the things I had to do⁣ […]

Let’s talk about Mindfulness Which would you prefer? 1. A mind that’s full of what’s happening in the moment and what lights you up inside. ⁣ 2. A mind fixated what happened yesterday or worrying about a 5yr plan. ⁣ As a planner/recovering perfectionist, this can be a SUPER HARD choice for me! But here’s […]

…while also creating a successful business? The short answer – You can’t. Stay with me here. I don’t mean that you aren’t capable of doing hard things. Of course you are! And I don’t mean that you can’t get up and get sh*t done, while also struggling in your personal life. But I DO MEAN […]

and how it can unlock deep healing Identifying our needs helps us do 2 VERY important things: Helps us make choices that are affirmative vs responses that are reactive Helps us identify, articulate, and maintain healthy boundaries The other thing I love 💙 about focusing on needs is how solution focused the conversation becomes. When […]

How identifying our values can reduce stress, offer clarity, and empower decision making. Our values are the connective thread for all of our choices. If communication is like a dance, then our values are the rhythm of the beat. But, what does it mean if we don’t know what they are? Chances are, if you […]

Today we’re talking about connection – the heartbeat of communication. Let’s talk about Connection.⁣ Over the last couple weeks I’ve noticed a trend in my sessions with clients 👉🏻 people are feeling more anxious, tired, and isolated than ever.⁣ So, why talk about connection? ⁣ Connection is the heartbeat of relationships, and coming out of […]

It’s Communication Challenge Time!!! For the next 2 weeks my goal is to take the challenge OUT of communication for you. There’s nothing worse than walking into an important conversation and (record scratch) your mind goes blank, finding yourself feeling sweaty & panicky before a big meeting, or rehearsing conversations you want to have in […]

I’ve noticed a theme in the last couple weeks. We are tired, really tired. Working from home, full-time parenting, working overtime – it’s a lot! We’re mentally, physically, and emotionally strained. I feel it too, and now more than ever we need an energy boost. When you need to recharge – try these 3 steps. […]

the power of compassion, curiosity, & choice. Practice the best of you, whether the best of them is showing up or not. I heard this statement recently, and when a good lesson gets hooked in my brain I’ll repeat it, write it down, and recite it to others all in an attempt to integrate it […]

and 3 little lies we tell ourselves that become big problems later on When I’m working with clients on reducing stress and anxiety, I like to begin exploring the little lies we tell ourselves that can become bigger problems over time. ⁣ The Big 3⁣ “I’m fine.” ⁣ “It’s ok.”⁣ Laughing…⁣ at jokes that aren’t […]

It slows down the hamster wheel Meditation slows down the hamster wheel– Once my phone became my alarm clock, it became harder and harder to not check emails, texts, or social media as soon as my eyes opened in the morning. When my phone sets the emotional tone of my morning, I start to feel […]

Meditation & community Have you ever been so stressed that you didn’t realize there was a problem until you took a deep breath and felt a tingling sensation throughout your body? ⁣ This is usually what happens: ⁣ We experience or witness a stressful event⁣ We feel tense, anxious, or overwhelmed⁣ Our breathing becomes shallow […]

Getting clear on boundaries and why they’re confusing. There are so many interpretations of what boundaries are, what they mean, and how to communicate them. When working with clients, this is my favorite way to break them down: Step 1 – Identify how you feel or what you need. Step 2 – Then, hold yourself […]

Friends, I want to encourage you to take a breath and find as many ways to take care of yourself as you reasonably can. Today, we’re talking about Self-Care. Collectively as a country, we’re experiencing massive amounts of anxiety, overwhelm, and grief. This is hard – really hard. Going into my 3rd week of virtual […]

Probably not… Let’s talk self-care. More importantly – is self-care really self-care if it’s stressful? When you’re clear about what serves you, you don’t have to buy what everyone (experts, gurus, celebrities, influencers, etc.) else is selling. Sounds simple in theory, but I have weekly conversations with clients about self-care. Here are some common questions: […]

Yes! And maybe you need one! This is how most of my sessions have started this past week: “God, it’s so cold, and all I want to do is sleep.” “Ugh, it’s so gray and gloomy outside. I’m finding it hard to get motivated.” We’re in the home stretch before winter turns to spring. No […]

Then you probably need a break. Did you know that your body doesn’t know the difference between good stress, like exercise or working on a project you love & bad stress, like feeling overwhelmed, frustrated, or sacrificing sleep? One of the best ways to know how you’re managing your stress levels is checking in with […]

None of us have free time. It is finite, irreplaceable, and our most valued treasure.
No one gets it just because they want it, and I get to choose how to spend it.

so, so, so, hard… Why is asking for help so hard? Logically, I know and understand that there are people in the world who know more than I do about all kinds of things. World history, technology, other languages… I get it! But when it comes to areas of importance in my life -my marriage, […]

Repost. Have you ever caught yourself binging a TV show and noticed the crum-covered blanket crater you’ve created on your couch? Or have you ever told yourself before turning on the TV, “I’ll just watch one or two episodes”? Before you know it, hours have gone by, you’ve finished Downton Abbey, AND it’s dark outside […]

Managing your schedule like your favorite vacation.

Tired of Life? Let’s Talk About What That Really Means If you’ve ever found yourself thinking, I’m just tired of life, you’re not alone. And more importantly—you’re not broken. Feeling tired of life doesn’t always mean something is dramatically wrong. Often, it’s a quiet signal from your nervous system that something feels heavy, stretched, or […]

If you’ve been asking yourself, “why am I so emotional lately?” I want to start by saying: you’re not broken… and you’re definitely not alone. Sometimes emotions don’t show up as a tidy “I’m sad” moment. They show up as a tight chest while you’re making lunches. A stomach drop while you’re scrolling. A sudden […]

I love making things. I’m not always great about sharing the things I make. I’m not a cold plunger. I’m more of a comfortable lavender scented bath soaker. Some people can seemingly jump into any situation, like doing a cannon ball in the pool of life. I envy those people. Even at 6yrs old, my […]

I’m getting oversaturated with advice. Specifically, advice that’s telling me something to do without giving me the context. I want the bullet points and hot takes for sure. But what helps me trust the advice is feeling connected to the other person’s story, seeing my own struggle reflected back to me. This is big part […]