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If the only time you get to yourself is the hour you should be sleeping, it's easy to decide you're just bad with time. But the system you're using was probably never built for your life. ⏳ TIME MAGIC QUIZ: Take Jill's quiz to find your Time Magic type and get three tips you can try right away: https://www.jillwright.ca In this episode, I'm joined by time management expert Jill Wright to talk about managing your time in a way that fits your real life and your season of life. We get into what to do when your to-do list never ends, how to protect time on a busy calendar, and why rest has to be part of the plan if you want your productivity to last. Jill Wright is a time management expert and the founder of Energy + Hours, where she helps high-performers manage their lives through practical strategies that fit their season of life. Blending practical time and calendar management strategies with rest, intuition, and self-care, Jill teaches people how to manage both their hours and their energy so they can create sustainable, aligned success. Her framework integrates productivity tools, energetics, and a neuro-affirming lens that supports real people with real lives. In this episode, you'll learn: 👉 The one detail to add to your to-do list that makes prioritizing easier 👉 Why a 168-hour week feels more spacious than a 24-hour day 👉 What "time confetti" is, and how you're probably losing it 👉 The real reason you stay up late for time to yourself (and what helps instead)   ⏱️ TIMESTAMPS 00:00 - Intro 00:30 - Meet Jill Wright 02:49 - Why your tools have to fit your life 05:19 - Where to start when you feel overwhelmed 06:52 - What to do when your to-do list never ends 10:54 - Time estimates and buffer time 12:47 - How to protect time on a busy calendar 18:02 - Sustainable productivity 20:51 - Time confetti 23:29 - Rest vs. self-care 26:59 - Rethinking work-life balance 31:25 - Revenge bedtime procrastination 35:16 - Ideas for 5, 10, or 15 minutes 39:11 - When you resist change 41:14 - Final takeaways + where to find Jill 📚 RESOURCES MENTIONED Sacred Rest by Dr. Saundra Dalton-Smith (the 7 types of rest): https://www.drdaltonsmith.com/ CONNECT WITH JILL Website + Time Magic quiz: https://www.jillwright.ca Instagram: https://www.instagram.com/energyandhours Facebook: https://www.facebook.com/energyandhours LinkedIn: https://www.linkedin.com/in/jill-wright-speaker Substack: https://energyandhours.substack.com Podcast: https://www.jillwright.ca/podcast   🎤 SPEAKING: I deliver talks and workshops helping high-performing teams manage pressure without burning out: https://www.becalmwithtati.com/speaking/ CONNECT WITH ME Website: https://www.becalmwithtati.com LinkedIn: https://www.linkedin.com/in/tatianaglpc/ Instagram: https://www.instagram.com/tatianaglpc/ Podcast: https://calmlycoping.com Calmly Coping is a podcast for high-achievers who struggle with high-functioning anxiety, helping you feel calmer, more balanced, and more confident from within. 🎵 Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead 📄 Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

If you've always needed a little more time to decide, a little more quiet, and a lot more sleep than the people around you, you may have decided something's wrong with you. There might be a very different explanation. 📖 BIG FEELINGS, BIG JOY: April's new book on living well as a highly sensitive person: https://www.bigfeelingsbigjoy.com/book In this episode, I'm joined by April Snow, LMFT, psychotherapist and author of Big Feelings, Big Joy, to explore what it really means to be a highly sensitive person. We talk about why so many HSPs feel behind, how guilt gets in the way of rest, and why sensitivity is far from the fragile trait it's made out to be. April Snow, LMFT is a licensed psychotherapist, author, and consultant who specializes in working with highly sensitive people to help calm the storm of overload, guilt, and self-doubt to allow their innate sensitive strengths to shine through. April supports HSPs around the world through her Sensitive Circles community, Sensitive Sessions workshops, Sensitive Stories podcast, and her latest book Big Feelings, Big Joy. In this episode, you'll learn: 👉 The overlooked side of high sensitivity 👉 How to tell intuition apart from anxiety when they feel the same 👉 When caring for others quietly turns into caregiving 👉 The small sleep shift that makes a big difference for HSPs   ⏱️ TIMESTAMPS 00:00 - Intro 01:37 - What it means to be a highly sensitive person 03:25 - The positive side of sensitivity 05:39 - How to know if you're an HSP 09:18 - Processing vs. overthinking 11:44 - Calming portals and tending practices 13:32 - Guilt, acceptance, and asking "What do I need?" 18:04 - Caring vs. caregiving 22:17 - Relax, nurture, connect 23:44 - Why HSPs need more sleep 27:13 - Phones, screens, and your nervous system 30:18 - Intuition vs. anxiety 34:55 - HSP strengths and joy as a life raft 41:14 - Where to start 44:18 - Big Feelings, Big Joy 45:49 - How sensitivity shows up across identities CONNECT WITH APRIL Website: https://www.sensitivestrengths.com Instagram: https://www.instagram.com/sensitivestrengths 🎤 SPEAKING: I deliver talks and workshops helping high-performing teams manage pressure without burning out: https://www.becalmwithtati.com/speaking/ CONNECT WITH ME Website: https://www.becalmwithtati.com LinkedIn: https://www.linkedin.com/in/tatianaglpc/ Instagram: https://www.instagram.com/tatianaglpc/ Podcast: https://calmlycoping.com Calmly Coping is a podcast for high-achievers who struggle with high-functioning anxiety, helping you feel calmer, more balanced, and more confident from within. 🎵 Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead 📄 Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

Do you fill every empty moment with scrolling, and wonder why your mind never seems to slow down? If you tend to overthink and feel overwhelmed, this one is for you. 🧠 COURSE: How To Stop Overthinking Everything, my self-paced course for breaking the overthinking loop: https://becalmwithtati.thrivecart.com/stop-overthinking-everything/   In this episode, I share the simple daily routine I use to care for and calm my mind. It's not a rigid formula: take what resonates, leave the rest, and build a version that fits your life. In this episode, you'll learn: 👉 Six daily habits that support a calm mind, and the research behind each one 👉 How to build them into a routine that fits your life instead of adding pressure 👉 What to do with the empty moments you currently fill with scrolling   ⏱️ TIMESTAMPS 00:00 - Habits Shape Your Mind 01:12 - Routine Mindset Basics 01:59 - Five Minute Meditation 03:16 - Journal To Process 04:10 - Daily Gratitude Practice 05:21 - Move Your Body 06:08 - Intentional Information Diet 09:08 - Plan And Prioritize 09:55 - Wrap Up And Next Steps   📚 RESOURCES + SOURCES MENTIONED Evening Routine to Calm Your Mind & Disconnect from Work: https://www.becalmwithtati.com/evening-routine/ Morning Routine to Reduce Anxiety & Overwhelm: https://www.becalmwithtati.com/morning-routine-for-anxiety/ Research: • Naming emotions: https://doi.org/10.1111/j.1467-9280.2007.01916.x • Writing on paper vs. typing: https://doi.org/10.3389/fnbeh.2021.634158 • Gratitude: https://pubmed.ncbi.nlm.nih.gov/12585811/ • Exercise and school performance: https://pubmed.ncbi.nlm.nih.gov/19356688/ • Exercise vs. antidepressants: https://pubmed.ncbi.nlm.nih.gov/10547175/ • Exercise, memory, and focus: https://pubmed.ncbi.nlm.nih.gov/18094706/ • Social media and depression: https://doi.org/10.1002/da.22466 • Social media, depression, and anxiety: https://doi.org/10.1016/j.chb.2016.11.013 • Why emotional content spreads: https://pubmed.ncbi.nlm.nih.gov/28652356/   🧠 Ready to go deeper? Get more support inside my self-paced course, How To Stop Overthinking Everything: https://becalmwithtati.thrivecart.com/stop-overthinking-everything/ 🎤 SPEAKING: I deliver talks and workshops helping high-performing teams manage pressure without burning out: https://www.becalmwithtati.com/speaking/ CONNECT WITH ME Website: https://www.becalmwithtati.com LinkedIn: https://www.linkedin.com/in/tatianaglpc/ Instagram: https://www.instagram.com/tatianaglpc/ Podcast: https://calmlycoping.com Calmly Coping is a podcast for high-achievers who struggle with high-functioning anxiety, helping you feel calmer, more balanced, and more confident from within. 🎵 Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead 📄 Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

Does your mind jump straight to the worst-case scenario, even when you don't want it to? And does "just think positive" feel forced, or flat-out inaccurate? This episode is for you. 🌱 FROM PRESSURE TO EASE: My live 8-week group coaching program for high-achievers: https://calmlycoping.com/ease In this episode, I explain why negative thinking starts to feel automatic and walk you through simple, realistic steps to change it, without forcing yourself into fake positivity. If you're a skeptic who's tired of your mind defaulting to the worst case, this one is for you. In this episode, you'll learn: 👉 Why you aren't a negative person, and what's actually happening in your brain when negative thoughts feel automatic 👉 How to spot the specific thinking traps distorting your view of reality, so you can catch them in real time 👉 What to replace negative thoughts with, and why hyper-positivity backfires ⏱️ TIMESTAMPS 00:00 - Why We Think Negatively 00:56 - Neuroplasticity And New Paths 03:04 - Step 1: Spot The Distortions 05:29 - Step 2: Challenge And Replace 08:07 - Step 3: Practice With Self-Compassion 08:36 - Pressure Under The Thoughts 09:19 - Wrap Up And Next Steps 📚 RESOURCES + SOURCES MENTIONED Full list of cognitive distortions: https://www.becalmwithtati.com/how-to-cope-with-anxious-negative-thoughts/ 🌱 Ready to go deeper? Apply for From Pressure to Ease, my live 8-week group coaching program: https://calmlycoping.com/ease   🎤 SPEAKING: I deliver talks and workshops helping high-performing teams manage pressure without burning out: https://www.becalmwithtati.com/speaking/ CONNECT WITH ME Website: https://www.becalmwithtati.com LinkedIn: https://www.linkedin.com/in/tatianaglpc/ Instagram: https://www.instagram.com/tatianaglpc/ Podcast: https://calmlycoping.com Calmly Coping is a podcast for high-achievers who struggle with high-functioning anxiety, helping you feel calmer, more balanced, and more confident from within. 🎵 Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead 📄 Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

You know you need a boundary. You also know that the second you set it, you'll be bracing for someone's disappointment. This one is for you if you put your own needs last and avoid conflict at all costs. I walk through how to figure out which boundary you actually need, the seven types of boundaries I come across most in my work with clients, and what to do when setting one feels too hard to follow through on. In this episode, you'll learn: 👉 The 3 questions that tell you which boundary you actually need right now 👉 The type of boundary almost nobody talks about, and why it changes everything about work-life balance 👉 What to say when your boss hands you more and you have nothing left 👉 The one thing that makes boundaries hold when people push back 🌱 FROM PRESSURE TO EASE: My live 8-week group coaching program for high-achievers: https://calmlycoping.com/ease   ⏱️ TIMESTAMPS 00:00 - What Boundaries Really Are 01:28 - The 3 Steps to Find the Boundary You Need 03:37 - Time, Relational, Capacity, and Mental Boundaries 07:44 - Emotional, Energy, and Digital Boundaries 12:03 - Setting Boundaries Kindly and Staying Consistent 13:16 - Start Small to Build Confidence 14:56 - Next Steps   📚 RESOURCES + SOURCES MENTIONED How Your Phone Is Destroying Your Mental Health: https://www.becalmwithtati.com/phone-and-mental-health/ How To Set Healthy Boundaries With Family: https://www.becalmwithtati.com/set-healthy-boundaries-with-family/ How To Set Boundaries With Work (Without Feeling Guilty): https://www.becalmwithtati.com/work-boundaries/ SelfControl App for Mac: https://selfcontrolapp.com/ Cold Turkey: https://getcoldturkey.com/ Brick: https://getbrick.com/ 🌱 Ready to go deeper? From Pressure to Ease is my live 8-week group program for high achievers who want to feel lighter, calmer, and more at ease without sacrificing their ambition: https://calmlycoping.com/ease   🎤 SPEAKING: I deliver talks and workshops helping high-performing teams manage pressure without burning out: https://www.becalmwithtati.com/speaking/ CONNECT WITH ME Website: https://www.becalmwithtati.com LinkedIn: https://www.linkedin.com/in/tatianaglpc/ Instagram: https://www.instagram.com/tatianaglpc/ Podcast: https://calmlycoping.com Calmly Coping is a podcast for high-achievers who struggle with high-functioning anxiety, helping you feel calmer, more balanced, and more confident from within. 🎵 Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead 📄 Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

Fear is meant to protect you, but it can also hold you back from living the life you truly want, and working towards the goals that matter to you. ✨ QUIZ: Do you have high-functioning anxiety: https://www.becalmwithtati.com/high-functioning-anxiety-quiz/   In this episode, I will walk you through the simple 5 step process to dig down deep to the root of your fears, empower yourself to move past them, and take intentional action to crush them. Grab a notebook or the notes app on your phone, because this one works best if you follow along and do it with me.   In this episode, you'll learn: 👉 How to identify and name the specific fears that are holding you back 👉 What your fears are actually protecting you from, and how to use this to begin moving past them 👉 Empowering steps and encouragement to help you stop making excuses, and start taking action towards the life you desire ⏱️ TIMESTAMPS 00:00 - Intro 01:38 - Step 1: Name your fears 03:01 - Step 2: What is this fear protecting you from 06:16 - Step 3: Shrink the fear down to size 07:08 - Step 4: What if things went well 08:07 - Step 5: Identify your first step of action   📚 RESOURCES + SOURCES MENTIONED Maegan Megginson, mentioned in this episode: https://maeganmegginson.com/ Her past Calmly Coping episode: https://www.becalmwithtati.com/deep-rest/ https://youtu.be/TWvlt1GRRYs?si=qPcZxY-ydzZWi1wW Related episode: Are Fear and Anxiety Secretly Motivating Your Goals? https://www.becalmwithtati.com/fear-motivating-you/   ✨ Take the free quiz and discover if you have high-functioning anxiety: https://hfaquiz.com 🎤 SPEAKING: I deliver talks and workshops helping high-performing teams manage pressure without burning out: https://www.becalmwithtati.com/speaking/ CONNECT WITH ME Website: https://www.becalmwithtati.com LinkedIn: https://www.linkedin.com/in/tatianaglpc/ Instagram: https://www.instagram.com/tatianaglpc/ Podcast: https://calmlycoping.com Calmly Coping is a podcast for high-achievers who struggle with high-functioning anxiety, helping you feel calmer, more balanced, and more confident from within. 🎵 Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead 📄 Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

Use this nervous system reset to move out of overdrive and into a state of calm. Follow along to regulate your body and feel grounded. If this helped you settle, follow Calmly Coping wherever you're listening so you don't miss the next one.   You can't think your way into feeling calm. Your body has to actually experience it, and experience it often enough to learn that it's allowed to relax. This is a short guided reset for high achievers whose bodies have been stuck in overdrive for too long, and it works best when you come back to it regularly. In this episode, you'll learn: 👉 The one breathing adjustment that signals safety to your nervous system 👉 Where your body is holding tension you haven't noticed yet 👉 The best moments in your day to use this practice, before the wind-up starts   🎤 SPEAKING: I deliver talks and workshops helping high-performing teams manage pressure without burning out: https://www.becalmwithtati.com/speaking/   CONNECT WITH ME Website: https://www.becalmwithtati.com LinkedIn: https://www.linkedin.com/in/tatianaglpc/ Instagram: https://www.instagram.com/tatianaglpc/ Podcast: https://calmlycoping.com   Calmly Coping is a podcast for high-achievers who struggle with high-functioning anxiety, helping you feel calmer, more balanced, and more confident from within.   🎵 Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead 📄 Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

There's a point where pushing harder stops improving your performance and starts degrading it. If you've hit that wall and caught yourself wondering what's wrong with you, this episode is about what's actually going on. 🎓 FREE TRAINING: How to overcome high-functioning anxiety (on-demand, watch anytime): https://calmlycoping.com/workshop   There's this belief that if you are just disciplined enough, if you keep pushing harder and doing more… then you will accomplish your goals and improve your performance. But what if that's not true? What if you are pushing harder and your performance starts to degrade? Or you hit a wall and you feel utterly exhausted and overwhelmed and start wondering what's wrong with you? This could mean you're stuck in survival mode. Your nervous system never gets the chance to regulate and feel safe. And that's the very thing keeping you from progressing. In this episode I'll be talking about the 80/20 rule of performance and how you can utilize this to improve your performance without burning out. In this episode, you'll learn: 👉 Why pushing harder eventually works against you 👉 The 80/20 rule of performance (not productivity) 👉 Three ways to get out of survival mode and actually perform better   ⏱️ TIMESTAMPS 00:00 - The pushing harder myth 01:15 - The science of survival mode 03:31 - My running wake up call 05:00 - The 80/20 rule explained 05:52 - Resetting my training approach 06:58 - Tip 1: Spot the survival signs 08:46 - Tip 2: Change your self-talk 10:03 - Tip 3: Regulate daily 11:57 - Key takeaways and next steps 13:15 - Wrap up and question for you   📚 RESOURCES + SOURCES MENTIONED Run Like a Pro by Matt Fitzgerald and Ben Rosario: https://bookshop.org/a/87936/9780593201916 * Positive affirmations for overachievers: https://www.becalmwithtati.com/positive-affirmations/ Guided Nervous System Reset Practice: https://www.becalmwithtati.com/nervous-system-reset/   🎓 Ready to go deeper? Watch my free on-demand training on overcoming high-functioning anxiety: https://calmlycoping.com/workshop 🎤 SPEAKING: I deliver talks and workshops helping high-performing teams manage pressure without burning out: https://www.becalmwithtati.com/speaking/ CONNECT WITH ME Website: https://www.becalmwithtati.com LinkedIn: https://www.linkedin.com/in/tatianaglpc/ Instagram: https://www.instagram.com/tatianaglpc/ Podcast: https://calmlycoping.com   Calmly Coping is a podcast for high-achievers who struggle with high-functioning anxiety, helping you feel calmer, more balanced, and more confident from within. 🎵 Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead 📄 Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.   *Links included in these show notes may be affiliate links. This means that I may earn a small commission for purchases made using these links (at no additional cost to you). All products that I share are products I use, love, and recommend.

You hit one goal, and before you can even feel it, you're already onto the next one: being more productive, more efficient, more successful, constant improvement, and seeking perpetual growth… But have you ever stopped to ask what all that growth is actually for? If the goalpost keeps moving no matter what you accomplish, this one is for you. 🎓 FREE TRAINING: How to overcome high-functioning anxiety (on-demand, watch anytime): https://becalmwithtati.com/hfa-training   Growth gets treated as an automatic good, so we rarely stop to question it. In this episode, I unpack the difference between healthy ambition and the compulsion to grow, where that drive comes from culturally and personally, and how to move from autopilot to intentional growth without losing your ambition. If the goalpost keeps moving no matter what you accomplish, this one is for you. In this episode, you'll learn: 👉 The difference between healthy ambition and a drive that never lets you rest 👉 Where your definition of "more is better" actually came from (it's not just you) 👉 How to grow on purpose instead of on autopilot   ⏱️ TIMESTAMPS 00:00 - Chasing More 00:58 - Healthy ambition vs. the compulsion to grow 02:20 - Cultural and systemic origins: the American Dream, capitalism, keeping up 05:44 - Lifestyle creep and the moving goalpost 06:59 - Why our brains still chase more 08:29 - Tip 1: Separate your values from what was conditioned 08:53 - Tip 2: Autopilot growth vs. intentional growth   📚 RESOURCES + SOURCES MENTIONED Juliet Schor, The Overworked American (book referenced in this episode) Lifestyle creep: https://www.investopedia.com/terms/l/lifestyle-creep.asp   🎓 Ready to go deeper? Watch my free on-demand training on overcoming high-functioning anxiety: https://becalmwithtati.com/hfa-training   🎤 SPEAKING: I deliver talks and workshops helping high-performing teams manage pressure without burning out: https://www.becalmwithtati.com/speaking/ CONNECT WITH ME Website: https://www.becalmwithtati.com LinkedIn: https://www.linkedin.com/in/tatianaglpc/ Instagram: https://www.instagram.com/tatianaglpc/ Podcast: https://calmlycoping.com Calmly Coping is a podcast for high-achievers who struggle with high-functioning anxiety, helping you feel calmer, more balanced, and more confident from within. 🎵 Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead 📄 Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

You're the reliable one, the one who's always five steps ahead and seems to have it all together. But what if those strengths are secretly costing you? 🎓 FREE TRAINING: How to overcome high-functioning anxiety (on-demand, watch anytime): https://calmlycoping.com/workshop   In this episode, you'll learn: 👉 Why your most praised strengths might be quietly costing you 👉 How to tell the difference between genuine drive and anxiety in disguise 👉 How to keep the strengths you value while changing what's fueling them   ⏱️ TIMESTAMPS 00:00 The Reliable One Trap 01:26 High Achiever Burnout Signs 02:18 Same Output, Different Fuel 03:21 High Functioning Anxiety Explained 03:58 Research Breakdown 06:10 Shift the Fuel Practical Tips 08:49 Stop Earning Your Rest   📚 RESOURCES + SOURCES MENTIONED Perfectionistic strivings vs. perfectionistic concerns: https://pmc.ncbi.nlm.nih.gov/articles/PMC5303723/ Perfectionism and burnout: https://researchportal.bath.ac.uk/en/publications/9e5e8dd7-4507-4ba9-ad6f-41d13216e7e2/ Episode: Do You Have Unrealistic Expectations? https://www.becalmwithtati.com/unrealistic-expectations/ YouTube: https://youtu.be/xEkbSU53zJo Episode: What To Do If You Feel Guilty Relaxing: https://www.becalmwithtati.com/feel-guilty-relaxing/ YouTube: https://youtu.be/2HB9DL2bJlg Free Quiz: Do you have high-functioning anxiety? https://www.becalmwithtati.com/high-functioning-anxiety-quiz/   🎓 Ready to go deeper? Watch my free on-demand training on overcoming high-functioning anxiety: https://calmlycoping.com/workshop 🎤 SPEAKING: I deliver talks and workshops helping high-performing teams manage pressure without burning out: https://www.becalmwithtati.com/speaking/ CONNECT WITH ME Website: https://www.becalmwithtati.com LinkedIn: https://www.linkedin.com/in/tatianaglpc/ Instagram: https://www.instagram.com/tatianaglpc/ Podcast: https://calmlycoping.com Calmly Coping is a podcast for high-achievers who struggle with high-functioning anxiety, helping you feel calmer, more balanced, and more confident from within. 🎵 Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead 📄 Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

If certain times of the month leave you anxious, unmotivated, and questioning yourself, it might not just be PMS.  In this episode, I'm breaking down what premenstrual disorders like PMDD and PME actually are, why they're so often misunderstood, and why high achievers tend to be hit especially hard. As part of Podcasthon 2026, I'm spotlighting the International Association for Premenstrual Disorders (IAPMD) and sharing free resources that can help you or someone you love start getting real support. In this episode, you'll learn: What PMDD and PME are and how they differ from typical PMS Why it's not a hormone imbalance (and what's actually happening) How premenstrual disorders show up for high achievers The cyclical pattern that helps distinguish these from other conditions Resources mentioned: IAPMD (International Association for Premenstrual Disorders) – Global nonprofit supporting people with PMDD and PME through research, peer support, and advocacy → iapmd.org PMDs Self-Screen – Free quiz to help you identify whether you may be experiencing PMDD or PME → iapmd.org/self-screen IAPMD Peer Support Groups – Free moderated video and online support communities → iapmd.org/support IAPMD Global Provider Directory – Find a clinician who understands premenstrual disorders → iapmd.org/provider-directory PMDD/PME at Work Guide – Steps you can take if premenstrual disorders are affecting your career → iapmd.org/pmdd-pme-work-guide Free PMDs Symptom Tracker – Track your symptoms across your cycle to identify patterns → iapmd.org/shop/p/iapmd-pmds-symptom-tracker Donate to IAPMD – 100% of public donations fund their programs and research → iapmd.org/donate Podcasthon 2026 – A global event where podcasters spotlight charitable organizations → podcasthon.org   00:00 Cycle Challenges 01:39 My PMDD Story 03:40 PMDD and PME Symptoms 06:56 The Scale of PMDD 07:51 What IAPMD Does 08:32 Free Tools and Support 09:33 Donate and Share ——————— Calmly Coping is a self-improvement podcast for high achievers who struggle with high-functioning anxiety to help you feel more calm, balanced, and confident from within. ——————— 💬 Submit a message, question, or suggestion to the podcast: https://calmlycoping.com/message ——————— Want more? 👩🏽‍💻 Work with me: My mission is to help you decrease your anxiety, declutter your mind, and say hello to a life of calm and balance.  Learn more about my coaching, therapy, and course offerings here: https://becalmwithtati.com/work-with-me 👥 Join the Calmly Coping Group: The free supportive community for high-achievers with high-functioning anxiety. Join Today: https://www.facebook.com/groups/CalmlyCoping 📝 Take the Free High-Functioning Anxiety Quiz: http://hfaquiz.com ——————— Say hi on social: 🔗 Website: https://becalmwithtati.com/ 📸 Instagram: https://instagram.com/tatianaglpc 💼 LinkedIn: https://www.linkedin.com/in/tatianaglpc/ 📌 Pinterest: https://pinterest.com/tatianaglpc ——————— Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

If you keep putting something off and can't figure out why, it might not be laziness or lack of discipline. It might be your subconscious trying to tell you something. In this episode, I break down what's really driving procrastination beneath the surface, and walk you through how to use it as a signal to understand yourself better and finally get unstuck. In This Episode, You'll Learn: Why procrastination is often a signal from your subconscious, not just laziness or poor discipline How I used my own procrastination patterns to uncover a deeper belief that was keeping me stuck A three-step process for noticing, getting curious about, and processing what your behavior might be communicating How to question the internal "boxes" and expectations you've created for yourself without realizing it   📝 Free Workbook: From Pressure to Ease: A short guided reset to help you soften internal pressure and feel more at ease without dropping the ball: https://calmlycoping.com/pressure   00:00 Why We Procrastinate 02:28 Emotions Behind Avoidance 03:19 Subconscious Signals 05:43 My Podcast Procrastination 06:23 Discipline Versus Creativity 10:24 A New Theme Based Format 11:57 Three Phases Of Growth 14:23 Use Signals To Reflect 16:43 Free Guide And Next Steps 17:03 Podcast Plans And Break ——————— Calmly Coping is a self-improvement podcast for high achievers who struggle with high-functioning anxiety to help you feel more calm, balanced, and confident from within. ——————— 💬 Submit a message, question, or suggestion to the podcast: https://calmlycoping.com/message ——————— Want more? 👩🏽‍💻 Work with me: My mission is to help you decrease your anxiety, declutter your mind, and say hello to a life of calm and balance.  Learn more about my coaching, therapy, and course offerings here: https://becalmwithtati.com/work-with-me 👥 Join the Calmly Coping Group: The free supportive community for high-achievers with high-functioning anxiety. Join Today: https://www.facebook.com/groups/CalmlyCoping 📝 Take the Free High-Functioning Anxiety Quiz: http://hfaquiz.com ——————— Say hi on social: 🔗 Website: https://becalmwithtati.com/ 📸 Instagram: https://instagram.com/tatianaglpc 💼 LinkedIn: https://www.linkedin.com/in/tatianaglpc/ 📌 Pinterest: https://pinterest.com/tatianaglpc ——————— Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

Have you ever been so stressed, so stretched thin, so completely running on fumes... that when someone suggested you try something to feel better, your immediate reaction was "I don't have time for that?" Maybe it was a friend suggesting therapy. A coach recommending a program. A podcast episode telling you to slow down. And instead of feeling relieved, you felt almost annoyed—because who has time to work on their stress when they're already drowning in it? If that's you, then this episode is for you. In this episode, you'll learn: Why overwhelm doesn't just affect your schedule—it affects your nervous system and decision-making The hidden pattern behind waiting for the "right time" to get support How internal pressure (not workload) is often the real weight you're carrying What shifts when you change your relationship with ambition, rest, and self-expectations   ✨ Learn more about the brand new program, From Pressure to Ease: https://calmlycoping.com/ease   00:00 Too Overwhelmed to Start 01:11 The Overwhelm Trap 02:20 Support Is Not More Work 03:23 Client Story Internal Shift 05:22 A Reframe on Timing 06:28 You Are Not Too Far Gone 07:10 From Pressure to Ease ——————— Calmly Coping is a self-improvement podcast for high achievers who struggle with high-functioning anxiety to help you feel more calm, balanced, and confident from within. ——————— 💬 Submit a message, question, or suggestion to the podcast: https://calmlycoping.com/message ——————— Want more? 👩🏽‍💻 Work with me: My mission is to help you decrease your anxiety, declutter your mind, and say hello to a life of calm and balance.  Learn more about my coaching, therapy, and course offerings here: https://becalmwithtati.com/work-with-me 👥 Join the Calmly Coping Group: The free supportive community for high-achievers with high-functioning anxiety. Join Today: https://www.facebook.com/groups/CalmlyCoping 📝 Take the Free High-Functioning Anxiety Quiz: http://hfaquiz.com ——————— Say hi on social: 🔗 Website: https://becalmwithtati.com/ 📸 Instagram: https://instagram.com/tatianaglpc 💼 LinkedIn: https://www.linkedin.com/in/tatianaglpc/ 📌 Pinterest: https://pinterest.com/tatianaglpc ——————— Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

In this episode, I'm sharing honestly about how I realized I was nearing burnout—and the step-by-step shifts I'm making to reduce pressure, regulate my nervous system, and create more grounded clarity in my life and business. Instead of chasing numbers or productivity goals, I'm working backwards from how I want to feel: calm, present, and regulated. If you've been pushing hard and feeling the weight of your own expectations, this conversation is for you. In this episode, you'll learn: Why burnout isn't just about doing too much, it's about mental load and divided focus How nervous system regulation changes the way you make decisions A practical boundary filter to help you stop overcommitting   Mentioned in episode: ✨ Learn more about the brand new program, From Pressure to Ease: https://calmlycoping.com/ease Managing high-functioning anxiety as a highly sensitive person: https://www.becalmwithtati.com/high-functioning-anxiety-questions/  Reducing pressure series: https://www.youtube.com/playlist?list=PLjHuRBdtyMkE0SGcsHlyYWkw6aelfvk5H   00:00 Introduction 01:04 Burnout Warning Signs 03:30 Essentialism Focus 05:44 Regulation Practices 08:02 Smaller To Do Lists 10:36 Hell Yes Boundaries 11:59 Seasons and Sensitivity 14:38 Why No Video 17:07 From Pressure to Ease 18:42 New Group Program 21:06 Closing and Resources ——————— Calmly Coping is a self-improvement podcast for high achievers who struggle with high-functioning anxiety to help you feel more calm, balanced, and confident from within. ——————— 💬 Submit a message, question, or suggestion to the podcast: https://calmlycoping.com/message ——————— Want more? 👩🏽‍💻 Work with me: My mission is to help you decrease your anxiety, declutter your mind, and say hello to a life of calm and balance.  Learn more about my coaching, therapy, and course offerings here: https://becalmwithtati.com/work-with-me 👥 Join the Calmly Coping Group: The free supportive community for high-achievers with high-functioning anxiety. Join Today: https://www.facebook.com/groups/CalmlyCoping 📝 Take the Free High-Functioning Anxiety Quiz: http://hfaquiz.com ——————— Say hi on social: 🔗 Website: https://becalmwithtati.com/ 📸 Instagram: https://instagram.com/tatianaglpc 💼 LinkedIn: https://www.linkedin.com/in/tatianaglpc/ 📌 Pinterest: https://pinterest.com/tatianaglpc ——————— Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

If you've ever felt like no matter how much you do for your family, it's still not enough, this episode is for you. Dr. Allison Alford, who holds a PhD in Communication Studies with a concentration in Interpersonal Communication from The University of Texas at Austin, is here to name the invisible labor so many daughters carry, and help us explore how to untangle our worth from sacrifice and reclaim what healthy daughtering can look like. In this episode, you'll learn: The four types of daughtering work: doing, feeling, thinking, and being Why emotional labor with family can quietly drain your energy and reserves How to shift from obligation to choice in your role as a daughter A step-by-step approach to setting boundaries without immediately creating conflict How to define your own "rubric" for what being a good daughter means About the guest: Allison Alford is a clinical associate professor in the Department of Information Systems and Business Analytics. She holds a PhD in Communication Studies with a concentration in Interpersonal Communication from The University of Texas at Austin. Alford has 17 years' experience teaching university courses and her specialties are value propositions, conflict resolution techniques, teamwork, meeting facilitation and people-skills for leaders. Alford is active in the Association for Business Communication and National Communication Association. Connect with Dr. Allison Alford: Book: Good Daughtering: The Work You've Always Done, the Credit You've Never Gotten, and How to Finally Feel Like Enough: https://www.amazon.com/Good-Daughtering-Always-Credit-Finally/dp/0063436426 Website: https://daughtering101.com/ Instagram: https://www.instagram.com/daughtering101/ TikTok: https://www.tiktok.com/@daughtering101 Facebook: https://www.facebook.com/people/Daughtering101/61564467700155/ LinkedIn: https://www.linkedin.com/in/allisonalford/   00:00 Feeling Like You're Never Doing Enough for Your Family 00:54 Meet Dr. Allison Alford + What "Daughtering" Means 03:36 How Daughtering Changes in Adulthood (and Why It Stays Invisible) 07:40 Family Scripts, Unspoken Rules, and Why Patterns Feel Hard to Break 10:15 Why She Researched Daughtering: The Origin Story + 10 Years of Interviews 13:12 What Women Say Daughtering Is: Hosting, Protecting Feelings, and Not Feeling Seen 16:56 The 4 Types of Daughtering Work: Doing, Feeling, Thinking, Being 23:57 From Obligation to Choice: Making the Invisible Visible and Recalibrating 25:32 Start With 'Narrating' Before You Set Boundaries 28:31 From Awareness to Action: Asking for What You Want 30:01 Who This Advice Is For (and When to Get Extra Help) 31:25 The 'Family CEO' Role: Invisible Labor, Real Value 34:30 Perfectionism & 'Never Enough': Create Your Daughtering Rubric 37:03 Plant the Flag: Beta-Test New Limits Without Guilt 39:25 New Traditions That Fit Your Life (Not Just the Default) 42:46 About the Book + Why This Work Matters for Future Generations 46:16 Where to Find More + Final Takeaways ——————— Calmly Coping is a self-improvement podcast for high achievers who struggle with high-functioning anxiety to help you feel more calm, balanced, and confident from within. ——————— 💌 Subscribe to the Calmly Coping Newsletter: https://calmlycoping.com/newsletter 💬 Submit a message, question, or suggestion to the podcast: https://calmlycoping.com/message ——————— Want more? 👩🏽‍💻 Work with me: My mission is to help you decrease your anxiety, declutter your mind, and say hello to a life of calm and balance.  Learn more about my coaching, therapy, and course offerings here: https://becalmwithtati.com/work-with-me 👥 Join the Calmly Coping Group: The free supportive community for high-achievers with high-functioning anxiety. Join Today: https://www.facebook.com/groups/CalmlyCoping 📝 Take the Free High-Functioning Anxiety Quiz: http://hfaquiz.com ——————— Say hi on social: 🔗 Website: https://becalmwithtati.com/ 📸 Instagram: https://instagram.com/tatianaglpc 💼 LinkedIn: https://www.linkedin.com/in/tatianaglpc/ 📌 Pinterest: https://pinterest.com/tatianaglpc ——————— Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.