أفضل بودكاسات Overstimulate (2025)

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91 | 3 Journaling Prompts to Use During Your Next Emotional Check-In 10:05

2d ago10:05

10:05

Have you ever sat down to do an emotional check-in and then… nothing? You want to feel calmer and more grounded, but your mind goes blank and you’re not sure what to even ask yourself. In this episode, I’m breaking down what an emotional check-in really is and how to make it simple instead of overwhelming. I’ll share a few gentle prompts you can us…

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90 | You’re NOT Fine, It's Emotional Numbness! Simple Nervous System Reset for HSPs and Introverts 10:07

5d ago10:07

10:07

If your emotions feel muted, like you’re just going through the motions and can’t really feel happy, sad, or anything at all this podcast is for you. Emotional numbness isn’t a flaw or a sign of weakness; it’s your nervous system’s way of protecting you from overwhelm. In this episode, I’ll break down why highly sensitive introverts often freeze or…

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89 | Feeling Too Much at Once? How HSPs can Regulate Emotions When Feeling Overstimulated 10:12

10d ago10:12

10:12

Feeling more than one emotion at the same time can be overwhelming, especially if you’re highly sensitive or introverted. Instead of moving forward, you might find yourself overthinking, shutting down, or feeling completely stuck. In this episode, I’m sharing how to use a simple emotion check-in practice to stop freezing and start processing your f…

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88 | STOP Trying to Fix Yourself as an HSP! Reduce Emotional Overwhelm and Exhaustion with This Simple Practice 9:27

12d ago9:27

9:27

Are you constantly trying to “fix” yourself, scanning every thought, analyzing every feeling, and pushing harder to finally feel okay? If so, no wonder you’re exhausted. In this episode, we’ll talk about why the fix-it cycle keeps highly sensitive introverts stuck in overthinking mode, and why your emotions don’t actually want to be solved. You’ll …

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118 // Your Nervous System Is Stunting Your Business (Fix It With This) 16:42

16d ago16:42

16:42

You’ve done the breathwork. You’ve worked on your mindset. You’ve read the books, prayed the prayers, journaled your heart out… and yet your body still feels exhausted. Business still feels heavy. Why? In this episode, I break down the real reason nervous system work hasn’t delivered the breakthrough you’ve been craving—and what you can do instead.…

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87 | This is NOT Emotional Awareness: Try this Emotional Regulation Technique Instead 10:23

17d ago10:23

10:23

Have you ever tried to do an emotional check-in, only to end up feeling more exhausted than before? If that sounds familiar, you’re not doing it wrong on purpose, your brain is just stuck in overthinking mode. In this episode, I’m breaking down the difference between constant mental scanning and a true emotional check-in, especially for highly sens…

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86 | STOP Trying to Hold it Together - It's Keeping You From Regulating Your Emotions 10:06

19d ago10:06

10:06

If you’ve been carrying the weight of everything (taking care of everyone else, keeping life moving, and pushing through chaos) while quietly shutting down inside, this episode is for you. As highly sensitive introverts, we often slip into over-functioning, staying strong for everyone else while our own emotions pile up in silence. The truth is, th…

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117 // The Matriarch Memos: Rest Isn't the Solution to Burnout (& What Is) 6:18

23d ago6:18

6:18

You’re not tired because you’re doing too much. You’re tired because you’re leaking energy—and no amount of “rest” will fix that if you’re skipping regulation. In this mini voice-note-style episode, we unpack the difference between rest and true energetic stewardship. Because high-capacity women need more than a nap… they need to remember how to le…

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85 | Exhausted? You're Not Regulating Your Emotions, You're Overthinking 10:46

24d ago10:46

10:46

Have you ever done an emotional check-in and ended up feeling more drained than before? You’re not alone. A lot of highly sensitive introverts confuse “checking in” with overthinking or constantly scanning, analyzing, and trying to fix. In this episode, I’m breaking down the difference between true emotional awareness and mental loops that leave yo…

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116 // Energetic Stewardship: The Nervous System's Role in Your Marriage, Motherhood & Mission 14:42

25d ago14:42

14:42

If your nervous system sets the tone in your home, business, and body… how are you stewarding it? This episode is for the high-capacity, faith-led woman who’s done managing chaos and is ready to embody peace—without betraying her power. Because peace isn’t passive. And leadership isn’t sustainable when you’re energetically bankrupt. Inside this con…

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84 | STOP Feeling Emotionally Overwhelmed with this Simple Journaling Prompt 11:08

26d ago11:08

11:08

If you’ve been so focused on holding everything together for everyone else that you’ve stopped checking in with yourself, this episode is for you. As highly sensitive introverts, it’s easy to get stuck in survival mode: carrying so much that you end up feeling nothing at all. That’s not failure; it’s your nervous system protecting you. In this epis…

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115 // From the Trenches: Losing Time to Your Business at the Expense of Your Kids? Try This 10:50

29d ago10:50

10:50

Ever tell yourself, “I’ll just check one thing…” and then—bam—you’ve lost 45 minutes and your kid is now covered in flour? Yeah, me too. In this short episode, I’m getting real about the actual reason this keeps happening. It’s not just a discipline issue—and you’re not failing. It’s your nervous system trying to keep you safe in what feels predict…

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114 // Thriving Business, Anxious Body? Why Success Still Feels Like Hustle 19:18

1M ago19:18

19:18

You’ve built the business, hit the milestones, maybe even had your best month yet. On paper, everything is working. But at night? Your brain still won’t shut off. You’re snappy with your kids even when you want to be present. And no matter how much you do, you still feel… behind. In today’s episode, we’re digging into why hustle doesn’t just live i…

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83 | How Many Journals Do You Need? My #1 Tip for Beating Perfectionism as an Introvert 13:18

1M ago13:18

13:18

Do you ever wonder if you should be keeping one journal for everything or separating them into categories like one for emotions, one for goals, one for prayers? In this episode, I’m breaking down the pros and cons of both journaling styles so you can figure out what actually works for you. Whether your current journal feels messy and chaotic or you…

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82 | Overstimulated, Overwhelmed, & Emotionally Exhausted? 7 Types of Self-Care for Introverts 14:29

1M ago14:29

14:29

As a highly sensitive person or introvert, it’s easy to feel overwhelmed, overstimulated, and emotionally drained even by things that seem “small” to others. That’s why self-care isn’t just helpful, it’s essential. But not all self-care is created equal. In this episode, I’m walking you through 7 types of self-care every introvert needs to know: em…

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81 | Anxiety or Sensory Overload? What’s Really Draining You as an Introvert and HSP 10:41

1M ago10:41

10:41

Is it anxiety… or sensory overload? As introverts and HSPs, we often feel overwhelmed in loud, fast-paced, or emotionally intense environments and sometimes we mistake that feeling for anxiety. In this episode, I’m breaking down the difference between anxiety and sensory overload, why that confusion can lead to shame and self-blame, and how to star…

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80 | 3 Simple Tools to Stop Overthinking and Reduce Overwhelm as an HSP 10:13

1M ago10:13

10:13

Overthinking thrives on uncertainty, and if you’re like me, your brain can sometimes spiral into a million “what ifs” when all you really want is peace. In today’s episode, I’m sharing a few simple tools I reach for when my mind won’t slow down. You’ll learn a 3-step decision filter to help you stop second-guessing yourself, some gentle mindfulness…

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113 // From the Trenches: I'm Crying More & Why Its a Sign of Nervous System Regulation 5:34

1M ago5:34

5:34

If you've ever been told to “hold it together,” this episode is your permission slip to finally let it fall apart—in the best way. In this deeply personal episode, I unpack what it’s looked like to stop stuffing my feelings, why I’m crying more lately (and why I actually celebrate it), and how that’s directly tied to nervous system regulation, heal…

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112 // 4 Ways to Stop Feeling Behind and Catch Up Without Burnout as a High Achieving Mom 20:30

1M ago20:30

20:30

If you’ve ever thought, “No matter how early I wake up or how much I do, I still feel behind,” this episode is for you. In today’s honest conversation, I break down the hidden broken model modern high achieving moms are operating from—and the 4 peaceful productivity shifts that help you catch up without hustle. We’ll ditch the shame, name the perfe…

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79 | Introvert Hangovers Are Real! Avoid Emotional Burnout With These Self-Care Tips 14:05

1M ago14:05

14:05

Ever feel completely wiped out after socializing, even if it was with people you love? You might be experiencing an introvert hangover. In this episode, we’re diving into what an introvert hangover actually is, why it happens (especially if you’re highly sensitive), and how to recognize the signs before you crash. I’ll also share why these “energy …

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78 | Overstimulated? STOP Pushing Through and Do This Instead 11:11

2M ago11:11

11:11

Overstimulation is real, and as an HSP or introverted woman, you probably feel it more than most. The noise, the people-pleasing, the constant emotional pull from others... it adds up fast. In this episode, I’m unpacking what overstimulation actually looks and feels like for HSPs, and why it’s not a sign that something’s wrong with you (it’s a sign…

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From the Trenches // The Mindset Shift I Needed to Finally Grasp Gratitude (and Actually Keep It) 7:04

2M ago7:04

7:04

I used to feel like I was constantly chasing the next milestone—waiting for life to finally feel easier. In this episode, I’m sharing a simple but powerful mindset shift that helped me stop rushing past my own answered prayers and finally sink into gratitude. 🎧 Come listen as I share this quick story and how it’s helping me slow down, see the beaut…

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111 // Does God Care If You're Happy, Mama? The Surprising Answer 18:09

2M ago18:09

18:09

There’s a common belief floating around that God doesn’t care about your happiness—only your sanctification or growth. But is that what Scripture really says? In this episode, Rachel dives into a new perspective on happiness and joy from a biblical lens, explores how Jesus modeled meeting his own needs during ministry, and challenges you to rethink…

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77 | Overwhelmed by Your Emotions? 4 Journaling Prompts to Help You Calm Down 11:14

2M ago11:14

11:14

Feeling emotionally overwhelmed is a common experience for many highly sensitive introverts, but pushing your feelings away only makes things harder. In this episode, I’m sharing why emotional overwhelm happens and how avoiding your emotions actually fuels burnout and emotional exhaustion. I walk you through a gentle, effective way to process those…

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From the Trenches // This Negative Thought Keeps You Feeling Like a Failing Mom 9:06

2M ago9:06

9:06

There is a sneaky, subtle thought that is keeping you stuck in the cycle of feeling like a failure every day. In this quick voice-note style episode, I’m sharing something that has come up for me and my clients time and time again, why you may not be aware of this thought, and the damage it does. You really can feel like a good mom again and stop t…

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76 | Have Conflicting Feelings? This One Shift Can Help You Regulate Emotions Without Shutting Down 12:37

2M ago12:37

12:37

Have you ever felt emotionally torn, like you’re holding joy and sadness, or relief and guilt, all at once? As a highly sensitive introvert, this emotional complexity can feel confusing or even overwhelming. But here’s the truth: mixed emotions are a normal part of being human, and they don’t mean something’s wrong with you. In this episode, I’m sh…

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75 | STOP Journaling Only When You Feel Overwhelmed! You're Missing This Important Thing 10:16

2M ago10:16

10:16

Journaling in crisis mode might feel like a safe emotional outlet, but if that’s the only time you reach for your journal, you’re missing out on one of the most powerful tools for emotional regulation and resilience. In this episode, I’m talking about why highly sensitive and introverted women often fall into the “emergency journaling” trap, and ho…

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110 // Mom Rage Creates Angry Homes - 3 Nervous System Truths to Shift From Anger to Calm 22:51

2M ago22:51

22:51

Ever feel like the weight of your household rests entirely on your shoulders? That how you show up determines how everyone else in your home shows up too? That’s because it does—and not in a guilt-trip way. In a powerful, reclaim-your-peace way. In this episode, I’m sharing 3 nervous system truths every mama needs to hear when life feels loud, chao…

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74 | Don't Feel Better After Journaling? Why It Feels Hard (And Why You Should Keep Going) 13:24

2M ago13:24

13:24

Journaling your feelings is a powerful way to release emotions and build emotional resilience, but let’s be honest, it doesn’t always feel good in the moment. In this episode, I’m sharing why that emotional discomfort is actually a sign of progress, not failure. If you’ve ever felt overwhelmed, heavy, or emotionally worked up after journaling, you’…

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73 | Confused by Your Emotions? 3 Ways to Reduce Overwhelm and Build Confidence as an HSP 16:15

2M ago16:15

16:15

If you’ve ever felt overwhelmed by emotions that don’t seem to make sense, you’re not alone. Many HSPs and introverts struggle with emotional confusion, especially when feelings feel layered or subtle. In this episode, I’m sharing simple emotional regulation techniques to help you start trusting your emotions without overthinking or trying to contr…

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72 | STOP Waiting to Feel Overwhelmed! Prevent Burnout with These 3 Simple Emotional Regulation Techniques 16:36

2M ago16:36

16:36

Do your emotions have to be intense to be worth processing? In today’s episode, I’m sharing why the answer is no and why even subtle feelings deserve your attention. Emotional processing isn’t just for breakdown moments. The truth is, emotional awareness begins with acknowledging the quieter emotions you often overlook, such as mild frustration, un…

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From The Trenches // When the Smallest Things Set You Off (And You Hate the Mom Rage) 8:48

2M ago8:48

8:48

Welcome to From the Trenches mini-episodes! I aim for these brief, unscripted thoughts to reach you from my phone to yours as if we were girlfriends just swapping voice memos. Wanna respond? Shoot me a message over on IG @coachrachelfernandez letting me know what you think! Here's what we're talking about today: Ever find yourself losing it over so…

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71 | Too Busy to Work on Your Emotions? This 5-Minute Routine is an HSPs Secret Weapon 14:27

2M ago14:27

14:27

Let’s be honest, life can feel nonstop. And when you’re juggling work, family, and everything in between, emotional reflection is usually the first thing to go. But here’s the thing: waiting for the “perfect time” to process your emotions is one of the biggest blocks to emotional clarity. In this episode, I’m sharing why reflection feels so hard wh…

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109 // The Hidden Secret of Self Care That Keeps You Tired, Mama 17:04

2M ago17:04

17:04

You’re doing “all the right things”—the bubble baths, the breaks, the self-care routines. So why do you still feel like an exhausted mom? In this episode, I unpack the hidden reason your self-care might not be working—and the real shift that tired moms need to feel grounded, energized, and like themselves again. Hint: it’s not more alone time or an…

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70 | Struggling to Control Your Emotions? Emotional Triggers 101 Even With Constant Overwhelm 18:34

2M ago18:34

18:34

Do you ever find yourself reacting emotionally before you even know what hit you? You’re not alone. Emotional triggers can sneak up on us, often rooted in old wounds or past experiences, and leave us feeling overwhelmed, misunderstood, or out of control. In this episode, I’m breaking down exactly what emotional triggers are, where they come from, a…

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From the Trenches // Thoughts on Grieving Amidst the Texas Hill Country Tragedy 8:20

3M ago8:20

8:20

Welcome to FROM THE TRENCHES mini-episodes—a brief, unscripted voice note from my heart to yours. This one is raw, tender, and anchored in a mama’s deepest fear and her fiercest faith. In this episode, I share my real-time thoughts as I process the tragic floodwaters that swept through Camp Mystic in Texas and the girls who are still missing. We ta…

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69 | Suppressing Your Emotions? 3 Steps to Express What You Really Feel as an HSP 12:53

3M ago12:53

12:53

Do you ever feel like you're always pushing your emotions down, even when you don’t mean to? Maybe you tell yourself you're “fine” or distract yourself so you don’t have to deal with what's really going on. In this episode, I’m diving into why we suppress emotions and what it’s actually doing to your emotional well-being. I’ll share common reasons …

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108 // The Real Reason I Hit Pause (And Why It’s Hard to Admit) 20:49

3M ago20:49

20:49

In this honest reentry episode, I (Rachel) share the behind-the-scenes truth of why I paused my business, what life has looked like over the past few months, and how I'm rebuilding from a more rooted, radiant place. This episode is for the anxious mama who feels like what used to work just isn’t working anymore—and who’s craving a gentler, deeper r…

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68 | Blank Page Stressing You Out? Try These 5 Journaling Tips to Finally Process Your Emotions 10:51

3M ago10:51

10:51

Ever open your journal, sit there for a few minutes… and then close it because you didn’t know what to write? You’re not alone. In this episode, I’m breaking down why that blank page can feel so intimidating and what to do when you don’t know where to start. I’ll share simple, go-to prompts and techniques you can use to break through journaling res…

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67 | STOP Labeling Your Emotions as ‘Good’ or ‘Bad’ 13:06

3M ago13:06

13:06

Let’s talk about emotional labels. In this episode, I’m sharing why calling your emotions “good” or “bad” can actually hold you back from processing them in a healthy way. When you judge what you feel, it creates resistance—and that resistance makes it harder to move through tough moments. I’ll walk you through a mindset shift that can help you sto…

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66 | Feeling Stuck? 5 Steps for Journaling About Feelings, Even With Mental and Emotional Fatigue 14:29

3M ago14:29

14:29

Feeling emotionally foggy, tangled, or unsure of what you’re really feeling? You’re not alone and you’re not doing anything wrong. In this episode, I’m walking you through a simple 5-step journaling process to help you move from emotional confusion to clarity. These steps are designed specifically for highly sensitive, introverted women who feel ov…

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65 | 5 Simple Practices to Feel Less Stressed as an HSP - No More Burnout 14:49

3M ago14:49

14:49

Stress hits differently when you’re a highly sensitive woman, and if you don’t have the right tools, it can leave you feeling completely overwhelmed. In this episode, I’m walking you through a simple 5-phase framework to help you manage stress in a way that actually works with your sensitivity instead of against it. You’ll learn how to understand y…

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EP 21 // How to Solve your Baby’s Short Naps 16:25

4M ago16:25

16:25

Are short naps ruining your day (and your sanity)? 😩 You’re not alone—and there is a way out. In this episode, I’m sharing the most common reasons your baby may be waking after 30–45 minutes, plus practical strategies to start seeing longer, more restful naps—this week. I pray this brings you rest, and remember…you matter too, mama! Book a free dis…

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64 | 5 Reasons You Should Stop Judging How You Feel Emotions, So You Can Embrace Your Feelings Without Shame as an HSP 10:20

4M ago10:20

10:20

Do you ever feel like you’re too much? Like your emotions are too big, too intense, or too hard to explain? If so, you’re not alone—and you’re not broken. As a highly sensitive person, emotional intensity is part of how you’re wired. But instead of judging yourself for it, what if you learned to embrace it? In this episode, I’m sharing why feeling …

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63 | Do You Cry A Lot as an HSP? Why It's Okay and How it Helps You Build Emotional Awareness 14:48

4M ago14:48

14:48

If you’ve ever felt embarrassed for crying too easily or found yourself wanting to hide your emotions, this episode is for you. As a highly sensitive person, you feel deeply—and that often means your emotions show up as tears. In this episode, I’m breaking down why crying a lot is actually normal for HSPs, why it’s not something to avoid or be asha…

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62 | You've Named Your Emotions: The Step-by-Step Plan to Help You Actually Work Through Them as an HSP 10:48

4M ago10:48

10:48

Ever recognized your emotions but then thought, "Okay... now what?" You're not alone! In this episode, I'm sharing my proven 5-step emotional processing framework that takes you beyond just naming feelings. Discover how to explore the root causes of emotions, uncover their messages, and actually release them instead of staying stuck. If you've been…

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61 | Identifying Emotions: The Step-by-Step Plan to Help You Overcome the Hardest Part 13:12

4M ago13:12

13:12

Have you ever sat down to journal your feelings… and felt completely stuck? Like you know you’re feeling something, but you can’t quite name it? You’re not alone — identifying emotions can feel surprisingly hard, especially when you’re just starting your emotional healing journey. In today’s episode, I’m breaking down why it’s so common to feel stu…

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EP 20 // Is Sleep Training Biblical? The Answers Every Christian Mom Needs 21:21

5M ago21:21

21:21

Are you a Christian mom feeling torn between wanting more sleep and worrying if sleep training goes against your faith? In this episode, we’re diving into what the Bible really says about sleep training, rest, rhythms, and parenting. You’ll hear biblical truth, grace-filled encouragement, and practical sleep tips that honor both your child’s needs …

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60 | Feeling Overwhelmed? My Method for Identifying Emotions So You Can Feel Peace as an HSP 16:00

5M ago16:00

16:00

Have you ever felt “off” but couldn’t quite explain why? Maybe you were on the verge of tears or snapping at someone, but when you tried to name the feeling… nothing came up. If that sounds familiar, you’re not alone. In this episode, I’m breaking down why it’s so hard to identify your emotions in the moment—and how you can start noticing them with…

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EP 19 // How to Keep Sleep Consistent When Life Gets Hard 20:42

5M ago20:42

20:42

Life doesn’t pause for sleep schedules. Whether you're navigating illness, grief, burnout, or big transitions, it can feel impossible to stay consistent with your child’s sleep. In this episode, I’m sharing a personal update on where I’ve been—and gentle, grace-filled strategies to help you protect rest even in the hardest seasons. You'll learn: • …

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