Advertise on podcast: Free & Well: Overcome Anxiety, Stress & Overwhelm & Grow Your Confidence With Mental Health & Faith Based Practices

Making friends as an adult can feel surprisingly hard. Everyone is busy, people move away, friendships change, and suddenly you’re wondering, “Wait… how do I actually make new friends now?” But here’s the thing: community isn’t optional. We are wired for connection, friendship, belonging, and meaningful relationships—and having people around us who know us, support us, challenge us, and celebrate us is a huge part of living a healthy, fulfilling life. In this episode, we’re talking all about how to make friends as an adult, deepen existing friendships, and create the kind of community you actually want to be part of. We’ll talk about: ✨ How to put yourself in environments where you’re more likely to build genuine friendships ✨ What to do when you’re nervous, awkward, or afraid of rejection ✨ How to stop waiting for other people to initiate and become the person who creates community ✨ Ways to strengthen the friendships you already have ✨ Why vulnerability, consistency, and shared experiences are the secret sauce of deeper relationships ✨ How to create a life where friendship and community are built into your everyday rhythm If you’ve been craving deeper friendships, more belonging, more fun, or a stronger sense of community, this episode is your reminder that you’re not behind—and you’re definitely not the only one craving this. You don’t need 100 friends. You need people you can do life with. And building that kind of community is absolutely possible, even as an adult. 🌞 Welcome to your reminder to stop waiting for community to magically happen—and start creating it. 🏕️ GET ON THE CAMP FREE & WELL WAITLIST!! 🏕️ START HERE |  🎧 Download the Free 4 Minute Morning Reset: my go to breathing practice for peace & calm 🧘‍♀️ Get your CALM Audio Starter Pack: 5 guided practices to stop the spiral in the moment & bring you into peace ABOUT FREE & WELL |  Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you stop overthinking & start confidently LIVING. CONNECT | Website Instagram IF YOU ENJOYED THIS EPISODE |  Leave a rating and review, I read each one and it means so much to me to hear how the podcast is  supporting you! DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

If you're a high-achieving woman who’s kicking butt at work, in your health, in so many areas of your life— but somehow relationships leave you overthinking, over-giving, over-functioning, or wondering, "Am I doing enough?" “Am I asking for too much?”— this conversation is for you. In this episode of the Free & Well Podcast, I'm joined by psychotherapist, relationship expert, and author Dr. Tiffany Henry to talk about why high-achieving women can struggle so much in relationships. We unpack what happens when the same strategies that make you successful at work — performing, optimizing, hustling, and becoming indispensable — get brought into love. And here's the reframe: you don't have to be more impressive, more accommodating, or more useful to be worthy of love. You may actually need to stop performing long enough to discover what it feels like to be loved as your authentic self. In this episode, you'll learn:Why high-achieving women can accidentally turn relationships into a jobHow over-functioning and people-pleasing can create exhausting relationship dynamicsWhy familiar relationship patterns can feel like "chemistry" even when they're unhealthyHow self-abandonment can show up in relationships, family, and workWhy you can have a soft heart AND a strong backboneWhat it looks like to make yourself a priority without becoming selfishWhy healthy love may initially feel unfamiliar when you're used to performing for connection If you're ready to stop overthinking, stop hustling for approval, and start building relationships from self-trust and authenticity, press play. Welcome to the Free & Well movement — where we're learning how to become women who don't just manage anxiety, but actually feel free to live the lives we want. 🏕️ GET ON THE CAMP FREE & WELL WAITLIST!! 🏕️ START HERE |  🎧 Download the Free 4 Minute Morning Reset: my go to breathing practice for peace & calm 🧘‍♀️ Get your CALM Audio Starter Pack: 5 guided practices to stop the spiral in the moment & bring you into peace DR TIFF | Get the book! Instagram ABOUT FREE & WELL |  Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you stop overthinking & start confidently LIVING. CONNECT | Website Instagram IF YOU ENJOYED THIS EPISODE |  Leave a rating and review, I read each one and it means so much to me to hear how the podcast is  supporting you! DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

What if the thing keeping you from living the life you want isn't that you don't know what to do… but that you're waiting to feel ready before you do it? If you overthink every decision, worry about what people think, try to have everything figured out before you begin, or avoid new experiences because you're nervous, this episode is for you. In 10 Things the Free Woman Does Differently, we're exploring the Free & Well manifesto and talking about what it actually looks like to become a woman who trusts herself enough to live differently. We're talking about societal expectations, the inner critic, perfectionism, self-acceptance, overanalyzing, fear of new situations, and the surprisingly powerful idea that you can do the thing nervous. Because confidence doesn't always come before the action. Sometimes confidence is built because you finally stop waiting and go. In this episode, you'll learn:Why the Free Woman doesn't use society's expectations as her measuring stickHow to respond to your inner critic with compassion instead of constant self-judgmentWhy accepting who you are can actually help you find your peopleHow over-preparing and overanalyzing can keep you from experiencing your lifeWhy authenticity is more freeing than trying to look like you have everything togetherHow to consider the positive possibilities instead of only imagining what could go wrongHow to start doing the things that matter to you—even when you're nervous You don't have to become fearless before you start living. You can bring the nervousness with you. And you can still go. 🏕️ GET ON THE CAMP FREE & WELL WAITLIST!! 🏕️ START HERE |  🎧 Download the Free 4 Minute Morning Reset: my go to breathing practice for peace & calm 🎙Tune in to other listener favorite episodes: 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang Thing ABOUT FREE & WELL |  Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you stop overthinking & start confidently LIVING. CONNECT | Website Instagram IF YOU ENJOYED THIS EPISODE |  Leave a rating and review, I read each one and it means so much to me to hear how the podcast is  supporting you! DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

What if the thing keeping you from living the life you want isn't that you don't know what to do… but that you're waiting to feel ready before you do it? If you overthink every decision, worry about what people think, try to have everything figured out before you begin, or avoid new experiences because you're nervous, this episode is for you. In 10 Things the Free Woman Does Differently, we're exploring the Free & Well manifesto and talking about what it actually looks like to become a woman who trusts herself enough to live differently. We're talking about societal expectations, the inner critic, perfectionism, self-acceptance, overanalyzing, fear of new situations, and the surprisingly powerful idea that you can do the thing nervous. Because confidence doesn't always come before the action. Sometimes confidence is built because you finally stop waiting and go. In this episode, you'll learn:Why the Free Woman doesn't use society's expectations as her measuring stickHow to respond to your inner critic with compassion instead of constant self-judgmentWhy accepting who you are can actually help you find your peopleHow over-preparing and overanalyzing can keep you from experiencing your lifeWhy authenticity is more freeing than trying to look like you have everything togetherHow to consider the positive possibilities instead of only imagining what could go wrongHow to start doing the things that matter to you—even when you're nervous You don't have to become fearless before you start living. You can bring the nervousness with you. And you can still go. 🏕️ GET ON THE CAMP FREE & WELL WAITLIST!! 🏕️ START HERE |  🎧 Download the Free 4 Minute Morning Reset: my go to breathing practice for peace & calm 🎙Tune in to other listener favorite episodes: 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang Thing ABOUT FREE & WELL |  Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you stop overthinking & start confidently LIVING. CONNECT | Website Instagram IF YOU ENJOYED THIS EPISODE |  Leave a rating and review, I read each one and it means so much to me to hear how the podcast is  supporting you! DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

These prompts will take less than 5 mins a day & are my absolute favorite. If you're trying to uplevel your mindset, be more positive or grow your confidence, these are for you, babe. I hope you enjoy! START HERE |  🎧 Download the Free 4 Minute Morning Reset: my go to breathing practice for peace & calm 🎙Tune in to other listener favorite episodes: 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang Thing ABOUT FREE & WELL |  Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you stop overthinking & start confidently LIVING. CONNECT | Website Instagram IF YOU ENJOYED THIS EPISODE |  Leave a rating and review, I read each one and it means so much to me to hear how the podcast is  supporting you! DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

Have you ever tried everything to calm your anxiety, challenged your negative thoughts, identified your cognitive distortions, and talked yourself through every possible scenario… only to find yourself still spiraling? You’re not alone. And you might not be doing anything wrong. In this episode of the Free & Well Podcast, we’re exploring why understanding your anxiety doesn’t always make it go away—and how nervous system regulation can help you navigate the moments when your mind has run out of answers. Sometimes anxiety needs a thought shift. Other times, your body is so activated that more thinking only keeps you stuck in the storm. I’m sharing my personal experience learning to work with my body, not just my mind, and the simple somatic tools that help me move through anxious moments, including self-soothing, gentle movement, shaking out tension, and dancing to a favorite song. In this episode, you’ll discover: Why you can understand your anxiety and still struggle to feel calm.How nervous system dysregulation can contribute to anxious spirals.Simple body-based techniques to support emotional regulation.What to do when overthinking isn’t helping you feel better.How to meet anxiety with compassion instead of treating yourself like a problem to fix. You don’t have to eliminate every wave of anxiety to live a full, meaningful life. You can learn to support yourself through the waves—and find your way back to steadiness, one moment at a time. Because the goal isn’t a life without storms. It’s learning how to surf them. Welcome to FREE & WELL, your space for mental wellness, nervous system healing, self-trust, and becoming the woman who feels free to actually live her life. START HERE |  🎧 Download the Free 4 Minute Morning Reset: my go to breathing practice for peace & calm 🎙Tune in to other listener favorite episodes: 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang Thing ABOUT FREE & WELL |  Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you stop overthinking & start confidently LIVING. CONNECT | Website Instagram IF YOU ENJOYED THIS EPISODE |  Leave a rating and review, I read each one and it means so much to me to hear how the podcast is  supporting you! DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

You don’t need fixing.  You don’t need improving. You need to just come back to you. To feel safe just being you, being present, connecting - no filtering, no masks. && to do the things that are important to you & true to you every day. That’s it. Free & Well is here to help you feel safe, renew your mind, embody confidence and embrace your life using mental wellness, faith & the nervous system so you can start just being you & enjoying this one precious life you have. In today's episode I'm sharing 3 journaling prmopts to help you get more clear on what you're wanting & how to become your most confident self. Grab your journal , let's dive in! START HERE |  🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 9/28-10/3 🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm 🎙Tune in to other listener favorite episodes: 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang Thing ABOUT FREE & WELL |  Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era. CONNECT | Website Instagram IF YOU ENJOYED THIS EPISODE |  Leave a rating and review, I read each one and it means so much to me to hear how the podcast is  supporting you! DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

What if the reason you keep overthinking, people-pleasing, and worrying about what everyone thinks isn’t because you need to fix anything or be better? What if your nervous system simply learned that you weren’t safe to fully be yourself? For years, anxiety can quietly shape the way we move through the world—anticipating embarrassment, replaying conversations, filtering what we say, trying to keep everyone happy, and treating small moments like they’re much bigger threats than they actually are. But healing isn’t about becoming a completely different person. In this episode, I’m sharing the three shifts that helped me move from living in so much anxiety and fight-or-flight to feeling more grounded, present, confident, and free: ✨ Retraining your nervous system to recognize that you are safe ✨ Deepening your understanding of how God sees you and rooting your identity in His love ✨ Learning to recognize unhelpful thinking patterns without letting anxiety, fear, or people-pleasing make your decisions for you Because the goal isn’t to never have anxious thoughts again. It’s to become aware of them, regulate your body, and put those thoughts in the passenger seat—so YOU get to drive. If you’re ready to stop overthinking, trust yourself more, and feel safer being fully you, press play. START HERE |  🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 9/28-10/3 🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm 🎙Tune in to other listener favorite episodes: 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang Thing ABOUT FREE & WELL |  Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era. CONNECT | Website Instagram IF YOU ENJOYED THIS EPISODE |  Leave a rating and review, I read each one and it means so much to me to hear how the podcast is  supporting you! DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

What if you’re not actually lost—you’ve just spent so much time doing what you’re “supposed” to do that you’ve forgotten to ask yourself what you actually want? In this episode of Free & Well, I’m talking with Olivia Tati about what it really looks like to create a life that feels aligned, fulfilling, and genuinely yours. We talk about the pressure high-achieving women put on themselves to have the perfect career, plan, timeline, and identity—and what happens when you realize the life you built on paper doesn’t actually feel like the life you want to live. Olivia shares how she went from corporate engineering and $25,000 of credit card debt to entrepreneurship, real estate investing, coaching, and intentionally creating a life around freedom and purpose. We dive into people-pleasing, identity, self-worth, perfectionism, fear, analysis paralysis, and the pressure to have everything figured out before taking the first step. You’ll learn why you don’t need to hit rock bottom to change your life, why clarity often comes from experimenting instead of thinking harder, how the way you talk to yourself affects what you believe is possible, and how to stop overwhelming yourself with the entire staircase when you only need to take the next step. If you’re an ambitious woman in your 20s who looks like she’s doing everything “right” but secretly feels anxious, stuck, or unsure whether the life you’re building is actually yours, this conversation is for you. You don’t need the entire plan. You just need permission to listen to yourself—and take the next step. HIGHLIGHTS | 00:00 — You’re Not Lost—You’re Overwhelmed Why high-achieving women can struggle to hear what they actually want. 02:36 — From High Achiever to Burnout What happens when success on paper doesn’t feel fulfilling. 08:35 — You Don’t Need to Hit Rock Bottom to Change Why you’re allowed to want something different before everything falls apart. 10:27 — What to Do When You Feel Stuck How to keep moving when you can’t see results yet. 13:16 — Stop Asking “What Should I Want?” A simple question to reconnect with what you actually want. 16:33 — When You’ve Done Everything “Right” but Still Feel Unfulfilled Breaking free from expectations, people-pleasing, and someone else’s definition of success. 20:19 — The Self-Talk That Keeps You Stuck How your beliefs about yourself can shape your confidence and what feels possible. 23:18 — Stop Putting Other Women on a Pedestal How comparison and self-doubt can keep you from going after what you want. 28:22 — How to Stop Overthinking Your Next Step Why you don’t need the whole plan—you just need the next step. 32:43 — Are You Chasing This or Proving Yourself? How to tell the difference between authentic ambition and achievement driven by insecurity. 34:30 — Creating a Life That Actually Feels Like Yours A reminder that life can be lighter, freer, and more fun. START HERE |  🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 9/28-10/3 🎙Tune in to other listener favorite episodes: 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang Thing MENTIONED |  Olivia Tati is a Freedom Empowerment Guide, entrepreneur, and real estate investor helping ambitious women build lives and businesses with more freedom, joy, and choice. After leaving her corporate engineering career, she built a multi-million-dollar real estate portfolio and now teaches women how to create wealth without building a life they need to escape from. Olivia's Fund Your Freedom Free Masterclass Olivia's Instagram ABOUT FREE & WELL |  Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era. CONNECT | Website Instagram IF YOU ENJOYED THIS EPISODE |  Leave a rating and review, I read each one and it means so much to me to hear how the podcast is  supporting you! DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

Beauty, if you're ready for a new era. You're ready for confidence. You're ready for peace. You're ready to get out of your head & start truly just being you & enjoying your life. YAS. Let's FREAKING GO. You're going to love this episode about the social experiment I did with myself when I was feeling really self conscious and like the weirdo at a new gym, trying to make new friends. I'll share with you: -the limiting beliefs I noticed within myself -the steps I took next to heal & rewire them -my top 4 practices that helped me go from overthinking & insecure to putting myself out there & feeling more confident I hope you love this episode! && don't forget to sign up for our upcoming live experiment! I'm so excited to walk through this with you & help you initiate your most confident era. 🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 10/5-10/9 START HERE |  🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm 🎙Tune in to other listener favorite episodes: 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang Thing ABOUT FREE & WELL |  Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era. CONNECT | Website Instagram IF YOU ENJOYED THIS EPISODE |  Leave a rating and review, I read each one and it means so much to me to hear how the podcast is  supporting you! DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

Does this feel familiar? Replaying the conversation in your head over and over.  Asking “what you could’ve said better… if that sounded weird... if they liked you…” Rewriting the text for the 97th time to make sure it sounds just right so they don’t get upset with you or you don’t hurt their feelings when you say you can’t make that party Saturday night (because really you just don’t want to go). First off, you’re not alone.  I’ve been right there.  You have such a huge heart and you care so much but you’re also exhausted of all the replaying and analyzing. This series is for YOU. Stop the Spiral. You'll hear about why this is so common, the FREE approach to handling spirals (faith, nervous system and mental health based), and hopefully walk away understanding why your brain & body do some of the things they do and some simple practices that I've found helpful on my journey. START HERE |  🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 10/5-10/9 🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm 🎙Tune in to other listener favorite episodes: 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang Thing ABOUT FREE & WELL |  Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era. CONNECT | Website Instagram IF YOU ENJOYED THIS EPISODE |  Leave a rating and review, I read each one and it means so much to me to hear how the podcast is  supporting you! DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

Does this feel familiar? Replaying the conversation in your head over and over.  Asking “what you could’ve said better… if that sounded weird... if they liked you…” Rewriting the text for the 97th time to make sure it sounds just right so they don’t get upset with you or you don’t hurt their feelings when you say you can’t make that party Saturday night (because really you just don’t want to go). First off, you’re not alone.  I’ve been right there.  You have such a huge heart and you care so much but you’re also exhausted of all the replaying and analyzing. This series is for YOU. Stop the Spiral. You'll hear about why this is so common, the FREE approach to handling spirals (faith, nervous system and mental health based), and hopefully walk away understanding why your brain & body do some of the things they do and some simple practices that I've found helpful on my journey. START HERE |  🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 10/5-10/9 🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm 🎙Tune in to other listener favorite episodes: 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang Thing ABOUT FREE & WELL |  Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era. CONNECT | Website Instagram IF YOU ENJOYED THIS EPISODE |  Leave a rating and review, I read each one and it means so much to me to hear how the podcast is  supporting you! DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

Does this feel familiar? Replaying the conversation in your head over and over.  Asking “what you could’ve said better… if that sounded weird... if they liked you…” Rewriting the text for the 97th time to make sure it sounds just right so they don’t get upset with you or you don’t hurt their feelings when you say you can’t make that party Saturday night (because really you just don’t want to go). First off, you’re not alone.  I’ve been right there.  You have such a huge heart and you care so much but you’re also exhausted of all the replaying and analyzing. This series is for YOU. Stop the Spiral. You'll hear about why this is so common, the FREE approach to handling spirals (faith, nervous system and mental health based), and hopefully walk away understanding why your brain & body do some of the things they do and some simple practices that I've found helpful on my journey. START HERE |  🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 10/5-10/9 🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm 🎙Tune in to other listener favorite episodes: 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang Thing ABOUT FREE & WELL |  Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era. CONNECT | Website Instagram IF YOU ENJOYED THIS EPISODE |  Leave a rating and review, I read each one and it means so much to me to hear how the podcast is  supporting you! DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

What if setting a boundary doesn't make you mean or a “bad Christian” — but is actually a way of honoring yourself, your nervous system, and the life God has given you? In this episode, Devoney sits down with Christian therapist and licensed minister Sarah Underbrink to unpack the connection between faith, mental health, boundaries, people-pleasing, burnout, confidence, and nervous system regulation. If you're a high-achieving woman who constantly says yes, worries about disappointing people, over-explains your decisions, or feels guilty for needing rest and space, this conversation is for you. Together, Devoney and Sarah explore why people-pleasing can become spiritualized, why “dying to self” doesn't mean destroying or abandoning yourself, and how your nervous system can actually help you discern what is a healthy yes and what needs to be a no. You'll also hear a powerful perspective on Proverbs 31 and what it means to have the audacity to “laugh at the days to come” — not because life is always easy, but because you trust in the God who has your future. In this episode, you'll learn: • Why boundaries are not unkind or un-Christian • The hidden connection between people-pleasing and the need for approval • Why someone else's disappointment doesn't automatically mean God is disappointed with you • How to tell the difference between anxiety and fight-or-flight from spiritual discernment • How to set boundaries without taking responsibility for other people's reactions • The difference between people-pleasing and genuine kindness • How faith and nervous-system regulation can work together rather than being treated as separate If you're ready to spend less time overthinking, and step into a calmer, more confident, more unapologetic version of yourself, this episode is for you. HIGHLIGHTS | 03:11 — You Don't Have to Choose Between Faith & Mental Health07:45 — The Proverbs 31 Woman Has the Audacity to Laugh at the Future11:59 — Boundaries Don't Make You a Bad Christian13:10 — The Hidden Reason We Don't Set Boundaries15:00 — Your Soul Is the Holy of Holies16:39 — Someone Else's Disappointment Doesn't Mean God Is Disappointed With You18:39 — When People-Pleasing Becomes “Being a Good Christian”21:05 — “Dying to Self” Doesn't Mean Destroying Yourself21:52 — Why We Wear Burnout Like a Badge of Honor24:38 — Your Nervous System Is Giving You Information26:35 — Is It Anxiety or God's Voice?29:43 — You Don't Have to Manage Other People's Reactions30:42 — You Are the Expert of Your Own Body32:30 — Unhealthy People Can't Always Understand Healthy Boundaries34:31 — Boundaries Protect, They Don't Punish35:43 — Change “I Have To” Into “I Get To”37:17 — The Proverbs 31 Mindset COMING UP START HERE |  🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm 🎙Tune in to other listener favorite episodes: 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang Thing MENTIONED |  ABOUT FREE & WELL |  Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era. CONNECT | Website Instagram IF YOU ENJOYED THIS EPISODE |  Leave a rating and review, I read each one and it means so much to me to hear how the podcast is  supporting you! DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.

Does this feel familiar? Replaying the conversation in your head over and over.  Asking “what you could’ve said better… if that sounded weird... if they liked you…” Rewriting the text for the 97th time to make sure it sounds just right so they don’t get upset with you or you don’t hurt their feelings when you say you can’t make that party Saturday night (because really you just don’t want to go). First off, you’re not alone.  I’ve been right there.  You have such a huge heart and you care so much but you’re also exhausted of all the replaying and analyzing. This series is for YOU. Stop the Spiral. You'll hear about why this is so common, the FREE approach to handling spirals (faith, nervous system and mental health based), and hopefully walk away understanding why your brain & body do some of the things they do and some simple practices that I've found helpful on my journey. START HERE |  🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 9/28-10/3 🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm 🎙Tune in to other listener favorite episodes: 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang Thing ABOUT FREE & WELL |  Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era. CONNECT | Website Instagram IF YOU ENJOYED THIS EPISODE |  Leave a rating and review, I read each one and it means so much to me to hear how the podcast is  supporting you! DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.