No Shrinking Violets Podcast for Women

Thoughts or comments? Send us a text!You can be confident, competent, and deeply self-aware and still find yourself saying yes when you mean no, smoothing things over, and quietly disappearing in your own life. That contradiction is exactly what Mary Rothwell explores with Ludovica Colella, a CBT-trained psychotherapist and confidence coach who specializes in people pleasing, fawning, and self-abandonment for high-functioning women who are exhausted from overgiving.We dig into the real roots of “being nice,” including gender socialization, the good girl role, and the fear that comes up when you stop shrinking and step into the spotlight of your own needs. Ludovica breaks down the continuum between selfishness and people pleasing, why the middle feels so charged with guilt, and what happens to relationships when you finally set boundaries that hold. We also talk about fawning as a survival response: hypervigilance, disappearing preferences, and trying to control how you’re perceived just to feel safe.Then we get practical. If boundaries feel terrifying, we walk through CBT-informed, low-stakes experiments that build confidence without detonating your life, plus why anger is not a character flaw but a vital signal that something matters and a boundary has been crossed. If you’ve ever wondered why you keep repeating patterns you can name but can’t change, you’ll leave with language, clarity, and next steps.Subscribe for more conversations that help you take up space and share this with a friend who needs it.You can find Ludovica HERE.https://lu-cole.com/Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!Your body is carrying more than you think, and a puppy can prove it. After seven weeks of raising Alfie and trying to decode his signals, I noticed something that changed how I look at stress: the full-body “doggy shake.” Yes, dogs shake to dry off, but they also shake after a stressful moment as a way to reset their nervous system. Once I learned that, I started seeing it everywhere on our walks, especially after sudden city noise and sensory overload. He shakes, then he trots forward. No rumination. No story. Just release. That tiny behavior opens up a bigger conversation about nervous system regulation and stress relief. I break down the sympathetic nervous system (the part that ramps you up for danger) and the parasympathetic nervous system (the part that brings you back down). If you have ever felt shaky after a near miss or a scary moment, you have experienced the body’s natural way of discharging stress hormones like cortisol and adrenaline. The challenge is that modern stress is rarely a short burst followed by safety. Work pressure, hard relationships, caregiving in the sandwich generation, social media, and nonstop news can keep us stuck in high alert, which can show up as headaches, stomach issues, indigestion, and that constant keyed-up feeling. We do not need a perfect routine to feel better, but we do need a way to offload stress physically. I share simple, realistic “human resets” you can do in minutes: a brisk walk with music to interrupt rumination, standing up and shaking, a one-song dance break behind a closed door, and a playful technique I used with college students called chicken breathing. It sounds silly, but it is effective active mindfulness because it brings you back into your body and back into the moment. If this resonates, subscribe, share with a friend who’s been carrying too much, and leave a quick review so more people can find the show.Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!Emotional regulation isn’t “stay calm and never fall apart.” It’s being able to feel anger, grief, joy, fear, and everything in between while staying connected to your body and in control of what you do next. That single shift changes how we understand burnout, anxiety, and the shame so many high-achieving women carry when they can’t “just handle it.”Mary Rothwell sits down with Felicia Brown, LPC, a trauma-informed therapist, speaker, and emotional regulation coach who helps high performers break free from overthinking and productivity-based self-worth. Felicia shares the real-life catalyst behind her work: the post-COVID surge in student anxiety, the lack of rural mental health resources, and the life-altering experience of adopting three children with complex PTSD. Together we talk about why love doesn’t magically erase trauma, why healing is messy, and why your nervous system can keep scanning for danger even when your life is now safe.We also get practical. Felicia explains what “trauma-informed” actually means, how true triggers differ from everyday frustration, and why rewiring starts with safety and tiny body-based steps, not a perfect plan. We dig into guilt and rest, the myth that ambition equals burnout, and the truth that you can’t self-care your way out of a broken system. You’ll leave with simple, doable ways to start regulating today, including stacking two-minute practices into moments you already have and experimenting with doing 20% less without losing your edge.Subscribe, share this with a woman who needs permission to breathe, and leave a review with the biggest takeaway you want to remember.You can find Felicia HEREhttps://www.psychologytoday.com/us/therapists/felicia-brown-streator-il/1461420Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!One anonymous one-star rating on Amazon threw me off for days and the weird part is how fast it made me forget the real, thoughtful reviews from people who actually read the book. That moment turned into a sharp lesson about negativity bias, visibility, and why “non-feedback” can feel louder than the truth.I walk through the difference between constructive criticism and faceless criticism. Real feedback has specifics, context, and some honest intent behind it, even when it’s uncomfortable. Noise is anonymous, cheap, and designed to land without offering anything you can use. If you write, create, lead, post online, or set boundaries in your personal life, learning to tell signal from noise is a core self-trust skill.Then we go deeper into the theme I talk about all the time: taking up space. When you become more authentic, you become more visible, and visibility invites reaction. That’s where people pleasing shows up, the habit of reading the room, trying to prevent anger, and managing everyone’s feelings at the cost of your own health and voice. The takeaway I’m holding onto is simple: you get to decide what it means, you can step over what doesn’t serve you, and you can keep going.If this resonates, subscribe, share the episode with a friend who’s learning to stop people pleasing, and leave a review so more listeners can find No Shrinking Violets. What’s one piece of “noise” you’re ready to discard today?Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!If you’ve ever watched a less qualified coworker get promoted while you quietly held everything together, you’re not imagining it and you’re not alone. We dig into the real reason high-performing women get overlooked even when they’re delivering results: what career coach Rosie Zelinskis calls the articulation gap, the space between the impact you create and what leadership actually sees and rewards.Rosie shares her wake-up call after a blunt message from a supervisor and explains why the usual advice to “be more confident” misses the mark for experienced professionals. Instead, she breaks down a practical, repeatable framework built on three pillars: clarity (measuring your work in real numbers), composure (preparing to talk about your impact using a simple story vault), and conviction (owning your expertise and making decisions like you belong). We also unpack how unmeasured labor and constant rescuing can bury your best work, and why alignment with company goals matters if you want your performance reviews to reflect your true value.You’ll leave with concrete ways to translate task language into impact language, identify metrics even in roles that feel hard to quantify, and advocate for recognition without sounding forced or boastful. If you’re ready to stop waiting to be noticed and start being rewarded for what you contribute, listen now and share this with a woman who needs it. You can find Rosie HEREhttps://nowomanleftbehind.com/Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!Your brain loves to leap ahead and ask the scariest question possible: “If I’m struggling right now, what does that mean about the future?” I’m sharing a small but powerful reset that helps me cut through anxiety fast: zoom in on the challenge directly in front of you and stop borrowing trouble from tomorrow. The idea comes from a column by Heidi Stevens, and it lands because it’s practical, not preachy. We talk about a marathon training moment that captures the spiral perfectly. When a 10-mile run feels brutal, it’s tempting to jump to “How will I ever run 26?” But you don’t need to run 26 miles today. You need to run the mile you’re in. That same reframing works for career decisions, college majors, parenting seasons, and any situation where pressure turns into paralysis. I also unpack why “wrong choices” are often just information, and why changing direction can be a sign of learning, not failure. Then I bring it home with real life: our high-energy puppy Alfie, the puppy blues, the chewing and digging, and the sleep-deprived feeling that it might never end. What helped wasn’t predicting the next three months, it was building support, creating structure, and focusing on getting through today with a sense of humor. If you’re looking for mindfulness that actually works, plus a grounded take on decision anxiety, resilience, and living in the moment, this mini episode is for you. Subscribe, share this with a friend who’s overwhelmed, and leave a review with the question you’re trying to answer right now.Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!Getting fired can feel like public failure, private grief, and a full-body identity crisis all at once. I know that kind of rupture, and that’s why this conversation lands so deeply. In this episode, Merry Korn, founder of Pearl Interactive Network, talks about how a career collapse can become the moment you finally stop shrinking and start building a life that fits who you are. We don’t treat reinvention like a motivational poster. We name the humiliation, the fear about money, and the way rejection can hit old wounds you didn’t even realize were still tender. Merry shares the flashbulb moment that changed everything: taking a job that felt wrong from day one and then being fired just two months later as a single mom. From there, she walks us through the practical method that created real momentum when she had no bandwidth to “wait and see” for the right opportunity. The centerpiece is informational interviews, a structured way to gather clarity, build relationships, and turn uncertainty into a plan. If you’re stuck in career stagnation, burned out, or quietly unengaged, this approach is actionable and repeatable. We also go deeper into resilience, trauma, and the surprising ways the past can live in the present. We talk epigenetics in plain language, inherited stress responses, and Merry’s family history connected to Holocaust survival. That thread connects directly to her mission-driven business: a for-profit social enterprise that prioritizes hiring people with the greatest barriers to work, including disabled veterans and people with disabilities. If this conversation helps you, subscribe, share it with a friend who needs a reset, and leave a review so more people can find the show.You can find Merry HEREhttps://firedtoinspired.com/Books mentioned in this episode: The Artist's Way - Julia CameronThe Power of Now - Eckhart TolleSupport the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!We sit with the messy truth of tough love and why letting natural consequences happen can be the most loving path to resilience. We also face parenting guilt head-on and separate what we can influence from what is shaped by DNA, boundaries, and our kids’ own choices. • defining tough love as guidance with limits • why natural consequences teach faster than nagging • how smoothing the path blocks grit and confidence • helicopter parenting and the struggle to navigate adulthood • boundaries, rules, and honest conversations that stay compassionate • nature versus nurture and why perfect parenting is impossible • radical acceptance when a child keeps struggling • supporting adult children without enabling • a personal story about addiction, guilt, and consequences If you have thoughts about this, I would love to hear your input. Use the link in the show notes to send a typed or voice text.Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!Survival can make you brilliant at coping and it can also quietly steal your identity. We sit down with writer and trauma educator Lisa Lacy to talk about the gap between looking “high-functioning” and actually feeling well, especially for women conditioned to be good, productive, and pleasing even when they’re drowning inside. Lisa shares how repeated near-death medical crises and turning 50 forced a hard truth: you can’t keep going back to the old script and call it strength.We get specific about what “high-functioning survival” looks like in real life: caretaking, overperforming, polishing the image, and numbing emotions while your nervous system stays on high alert. We dig into trauma recovery and why mental health labels can help and hurt, including how diagnosis language can become an identity that keeps us stuck in blame and resentment. From there, we move into the practical work: radical honesty, choosing safe people to open up to, self-forgiveness that isn’t forced, and boundaries that protect your peace without shutting the whole world out.Lisa also breaks down identity masking, the way different versions of us show up at work, at home, and in relationships, and how healing can look like becoming congruent across every arena. Along the way, she shares grounded tools you can try today: replacing the inner critic with statements of fact, getting curious about “sticky” comments that rewound old childhood wounds, and processing emotions within 24 to 48 hours so pain doesn’t keep stacking.If you’ve been performing wellness, people-pleasing through burnout, or wondering who you are without the coping strategies, this conversation gives language and a path forward. Subscribe, share with a friend, and leave a quick rating so more listeners can find No Shrinking Violets.You can find Lisa HEREhttps://www.lisalacy.com/about-1Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!City life can be brutally loud, and sometimes the stress isn’t a personality flaw, it’s a nervous system response to an environment that never powers down. After a weekend at BookFest and a bunch of conversations with readers, we keep coming back to one practical question: how do you access the benefits of nature when you don’t live next to a forest or have time for big adventures?We tell a simple story about our puppy, Alfie, who struggles with the sounds of the city. On a trail at the edge of town, with trees, trails, and a sensory garden nearby, his body language changes even when the same motorcycle noise shows up. That shift becomes a clear reminder of what research keeps finding about nature therapy and ecopsychology: green space supports stress reduction, grounding, and better emotional regulation, often in small, repeatable moments.Then we get concrete. If you have houseplants, you already practice need-based care without judgment: light, water, soil, and the right spot. We borrow that logic for people and call it your “plant tag” a way to name what you need to grow and thrive. If you do not have plants, we share easy ways to start outside with a single tree, a park bench, a patch of flowers, or ten quiet minutes in the stillness.If this resonates, subscribe, share with a friend who feels overwhelmed, and leave a review so more people can find the show.Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!Hustle culture has a nasty way of sounding like wisdom until you’re exhausted, snapping at everyone you love, and wondering why you can’t “just be consistent.” We sit with that tension head-on and ask a better question: what if the problem isn’t your ambition, but the model you’re trying to run it on?I’m joined by Renee Fieck, a feminine leadership coach, cycle syncing expert, and business strategist who helps high-achieving women scale without burnout. Renee shares the flashbulb season that changed everything: her husband’s brain tumor diagnosis, a new job, and a third pregnancy colliding at once. That experience forced her to build a life and business that works now, not someday, and it pushed her to challenge the masculine productivity frameworks so many of us inherit.Together, we break down how hormones can influence focus, creativity, communication, and energy, and why women often thrive when they plan in cycles rather than forcing the same pace every day. We talk estrogen and progesterone “superpowers,” how to use mood and irritability as useful data, and how cycle thinking can still help in perimenopause and menopause through simple tracking, body cues, and even moon rhythms. If you want practical cycle syncing tips, healthier boundaries, and a more sustainable approach to leadership and productivity, this conversation will give you a new lens.You can find Renae HEREhttps://renaefieck.com/Subscribe for more conversations like this, share the episode with a friend who’s running on empty, and leave a review so more women can find the show.Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!We bring home a new puppy and quickly realize our biggest problem is not Alfie, it is how much we are trying to manage and control every moment. We connect puppy behavior struggles to helicopter parenting and resilience, then decide to give him more space to learn how to self-soothe and trust. • adopting Alfie and adjusting to his unknown early experiences • how being home constantly fuels whining, barking, and evening chaos • noticing our rigid schedule and stress are making things worse • the curling metaphor for “sweeping” discomfort away • why self-soothing and resilience require room to struggle safely • recommitting to leaving him alone sometimes and loosening control Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!A pro and con list can’t tell you why a choice feels right in your bones. We start with a deceptively simple question: why would two frequent travelers in a small city townhome with three cats decide to get a dog? That “on paper it makes no sense” moment opens the door to a deeper conversation about discernment, the kind that lives in your body, your intuition, and that quiet internal click of rightness you can’t always explain.I’m joined by Stephanie Peirolo, executive coach and author of The Saint and the Drunk: A Guide to Making the Big Decisions in Your Life. Stephanie breaks discernment into practical signals you can actually use, especially attraction and aversion. We talk about why women are often taught to mistrust a strong “no,” how cultural expectations distort our choices, and why beginning with the words “I want” can feel startlingly hard. Stephanie also shares the spiritual roots of discernment through Saint Ignatius of Loyola, then offers a more inclusive approach inspired by Alcoholics Anonymous and the idea of a Higher Power you define for yourself.We also get real about what blocks the signal: trauma, grief, shame, perfectionism, and the fear of making a mistake. Stephanie introduces the idea of an “internal community” of voices, including the one we jokingly call Barbara, and how naming those narratives helps you choose with more clarity and self-compassion. If you’re deciding about a relationship, a career pivot, becoming a parent, moving, or any other life crossroads, you’ll leave with a grounded decision-making process you can practice slowly and make your own. You can find Stephanie HEREhttps://www.speirolo.com/Subscribe for more conversations like this, share the episode with a friend who’s at a crossroads, and leave a review so more listeners can find us.Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!We’re running on puppy time and talking about why a new dog can upend your routine fast. Then we share a therapy tool called immediacy and show how naming what’s happening right now can break through shutdowns, jokes, and stalemates in relationships. • what immediacy means in therapy and why it matters • noticing real-time reactions like shutdowns, jokes, and defensiveness • using I statements to name the dynamic without blame • examples with partners, parents, and kids after stressful moments • starting the hard conversation by naming fear and vulnerability If you would like to support this show, if you are a fan and you like listening or you appreciated this episode, use the link above.Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!Fear can be quiet, rational-sounding, and incredibly persuasive. It tells us to stay small, keep the peace, hustle harder, and accept “good enough” because change feels risky. I sit down with Gilza Fort-Martinez, a licensed marriage and family therapist with over 30 years of experience, to talk about the real reasons people stay stuck even when they have insight and can name every red flag. We get honest about the fear of rejection, disapproval, and not being enough, and how that fear can shape relationships, self-worth, and the choices we keep repeating.We also challenge the myth that change is only about willpower. Yes, willingness matters, but so do burnout, old conditioning, and the ways we chase psychological safety by clinging to the familiar. Hilza shares her practical Four R’s of Emotional Restoration framework for women’s mental health and healing after betrayal or broken trust: rest, reflection, reset, and re-engage. We talk about why healing is circular, why rest is not laziness, and how reflection is different from rumination when you’re trying to move forward without bypassing your pain.Finally, we dig into one of the most useful life skills I know: responding instead of reacting. That tiny pause creates space for regulation, clarity, and a voice you can stand behind. Hilza also explains the idea behind her book The Loud Whispers and why ignoring your inner voice eventually comes with a cost. If this conversation helps you, subscribe, share it with a friend who needs it, and leave a review so more violets can find the show.You can find Gilza HEREhttps://www.gilzafort.com/Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!In this mini-episode, I talk about• defining flashbulb moments as memories that stand out in bold relief • noticing how siblings can remember the same event differently • sharing a childhood story about breaking an elbow and feeling unseen • connecting essential nature with environment and learned coping patterns • questioning the conclusions we draw from one painful moment • considering other truths and remembering times care did show up • inviting you to reflect on your own flashbulb moments and what they still drive If you want to learn more about Essential Nature and how we connect that to the beauty of nature itself, you can check out my book below. You can find it through your favorite indie bookstore on bookshop.org (this helps small bookstores benefit). It can also be found on Amazon. Check out pics of our new little puppy on Facebook and Instagram at MaryRothwellOfficial. Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!You know that moment when you catch your reflection and realize you’ve been getting through life instead of really living it? That’s where this conversation begins, and it’s where a lot of real change starts. Mary shares a vivid memory from the Pacific Crest Trail and why time in the outdoors can strip life back to what matters: food, water, rest, and the quiet confidence that comes from doing hard things one step at a time. Mary’s guest, Belinda Coker, is an Australian hiker, writer, and educator behind Soul Treader. Belinda talks about her own flashbulb moment during COVID after years of corporate burnout, drinking too much, and feeling disconnected from her body. A simple decision to buy hiking boots and join a meetup turned into weekly hikes, sunrise walks, and eventually solo multi day treks, including big international adventures. Along the way, she learned a lesson she now teaches other women: confidence grows through action, not theory. We get practical about what helps women start hiking safely, especially if you’re new, nervous, midlife, or returning after decades. Belinda breaks down how to choose a first route that sets you up to win, why exit points matter, and how knowledge reduces fear: hydration planning, heat and cold illness, calories and electrolytes, and basic self sufficiency. We also talk gear in plain language, including why fabric choices matter and how preparation turns “what if” anxiety into calm decision making. Belinda shares her experience hiking with lipedema and why there’s always a continuum of success, from bench to bench in a local park all the way up to a multi day trail. Then we shift to a surprising freedom tool: house sitting. Belinda explains how caring for pets in someone else’s home can cut travel costs, increase security for solo travelers, and help you live like a local in places you’d never pick from a tourist list. You can find Belinda HERE.https://soultreader.com/You can find information on house sitting HERE.https://housesittingcollective.com/Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!The “yeah, but” voice can sound sensible, even caring, but it can quietly shrink your life. Today we’re pulling that voice into the light and asking a bigger question: what would you do if you truly believed it’s not too late?As we're scrambling to prepare our home for a puppy, I talk about how that decision turns into a deeper reflection on time, courage, and why so many women do their most meaningful learning and growth after 45. From earning advanced degrees to taking an art class just because you want to, we talk about how lifelong learning keeps you vibrant and how you don’t need to do any of it perfectly for it to change you.We also zoom out for younger women who feel trapped by a “correct” timeline: graduate, pick the right major, choose the right career, never mess up. Real life isn’t that linear, and that’s a gift. If you want to try living somewhere new, exploring a new relationship, changing your mind, or taking a risk on a dream, you can. We walk through simple, grounding questions I use with clients, like “Whose voice is that?” and “What’s the worst that could happen?” so fear stops driving the car.Listen, then tell me what you’re ready to try. Text or leave a voicemail through the link in the show notes, and subscribe, share the episode with a friend, and leave a review if it resonates.Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!Single parenting can feel like you are carrying a whole household on your back and getting judged at the same time. We wanted to cut through the noise and talk about what actually helps, so we brought on Pat Hankin, author of The Field Guide for Single Parents: practical tips to gain control of your life. Pat combines lived experience with 40 plus years in financial services and a front row seat to an enormous parenting community, and she does not sugarcoat the reality: resources are often scarce, shame is everywhere, and “standard advice” frequently ignores context. We dig into the big pillars Pat organizes her work around: money, time, relationships, and fun. You will hear why common personal finance rules like “never go into debt” can be harmful for single moms and single dads dealing with peaks and valleys, job shifts, childcare gaps, and the high stakes need for reliable transportation. We also talk about budgeting in plain language, tracking what you spend without judgment, and making tradeoffs with your kids that reduce guilt and build resilience. Pat even challenges the pressure cooker expectations around vacations and offers a more realistic way to create memories without blowing up your budget. Then we move into time management for single parents, including how to “create time” by doing less, cutting low value tasks, and pulling kids into age appropriate responsibilities. From there, we expand the idea of a support system beyond close friends and family into “friendlies” and everyday allies, plus practical tips for partnering with teachers and advocating for learning differences without walking into meetings already on defense. We close by reclaiming fun as essential, not optional, and share simple routines that protect your mental health. If this resonates, subscribe for more conversations like this, share the episode with a parent who needs it.You can find Pat HEREhttps://pathankin.comSupport the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!Your biggest goals can quietly turn into blinders and you might not even notice until you feel stuck. We’re sharing a mindset shift that hit hard after reading Austin Kleon’s “Don’t Call It Art”: when we grip our visions too tightly, we can miss opportunities, ignore what we actually need, and even bulldoze our real life in the name of a perfect plan. We talk about how kids create without pressure and why that kind of playful creativity matters for adults who are tired, anxious, or trapped in perfectionism. Then we dig into the “danger of visions” and how a strict picture of success can make you inflexible, frustrated, and blind to the good already around you. You’ll hear practical examples, from the way people cling to checklists in dating to the way identity stories like “I’m not the kind of person who…” can shrink your choices. We also share real-life changes that challenged our own labels: moving from the country to the city, trading a big garden for a tiny one, and even considering getting a dog without a backyard. The thread that ties it together is simple: swap “yeah, but” for “what if,” and let curiosity test possibilities before fear shuts them down. If you’ve been craving a reset, a creative spark, or a new way to approach personal growth, this mini episode will help you loosen the plan and widen the path. Listen now, then send us a voice message with what this brings up for you. Subscribe, share with a friend who feels boxed in, and leave a review so more people can find No Shrinking Violets.Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!Your body already knows how to relax, it just might be waiting for you to step outside. We sit down with Kim Little Hoover, a mindful outdoor guide certified through the Kripalu School of Mindful Outdoor Leadership, to talk about forest bathing (shinrin-yoku) and why slow time among trees can feel like flipping a switch on stress. We get practical about what a guided forest bathing walk actually looks like, from unplugging and setting an intention to a gentle meander and a quiet sit spot meditation that helps you drop out of your head and back into your senses.We also unpack the science without getting lost in jargon: oxygen exchange, plant compounds often called phytocides, and why research links time in nature with lower cortisol, lower blood pressure, and steadier heart rate. If you live in a city or feel like “a forest” is out of reach, we offer realistic ways to find the benefits where you are right now: street trees, local parks, a backyard, a view from a window, and even the calming visual cues of greenery indoors.From there, we zoom out to the bigger ecosystem. We talk about the “green wall” fear some people feel in wild spaces, how groups and guides help you feel safer, and how rewilding yards with native plants can support pollinators, birds, and healthier soil. We trade favorite resources too, including Doug Tallamy, Robin Wall Kimmerer, and Richard Louv, plus ways to find forest bathing experiences locally.If this conversation feeds your spirit, share with a friend. And follow the show so you don't miss an episode.You can Kim HEREhttps://www.naturebringsbalance.com/Books mentioned in today's episode:Bringing Nature Home - Doug TallamyBraiding Sweetgrass - Robin Wall KimmererThe Serviceberry - Robin Wall KimmererRewilding - Micah MortaliSupport the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!A question: why does communication break down so easily when we have so many ways to connect? We talk through how silence, softened needs, and rushed messages create confusion, then lay out simple ways to speak clearly in relationships and professional life. • naming how social media comments can hide judgment and cruelty • noticing how we soften our message and expect mind reading • advocating for what we want with calm, clear language • pausing instead of shutting down and promising we will come back • asking for the other person’s perspective and checking what they heard • avoiding blame language and owning what old wounds get activated • spotting how messy email threads, texting, and voice to text create workplace confusion • seeing customer service failures as communication gaps, not just logistics • sharing recent author events and why connecting with people matters Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!Your body reacts before your brain can explain it. A glance from the wrong person, a headline on your phone, a tense meeting at work, and suddenly it hits your stomach, your throat tightens, or your chest feels heavy. We talk about why that happens, how trauma and chronic stress can get stored in the body, and what it looks like to heal through embodiment instead of only through insight.I’m joined by Angel Howard, somatic movement therapist, executive coach, host of the Upshift Podcast, and author of Issues In Your Tissues. Together we dig into how movement and sensation can interrupt anxiety loops, why many of us live in our heads to avoid old pain, and how grounding practices like feeling your feet, tracking your breath, and gentle shaking can safely bring you back online. We also name a hard truth for many women: we were taught to be quiet, composed, and “not too much,” even when our bodies are begging us to express what’s been suppressed.Angel breaks down her chakra mental method as an ancient but surprisingly practical framework for women’s mental health, nervous system regulation, boundaries, and voice. We connect the dots between self-nurturing, scheduling real time off, and preventing stress from becoming chronic. We also explore executive presence and communication, including how to stay embodied in male-dominated spaces without swinging between shrinking back and pushing too hard to be heard.If you’ve been searching for somatic therapy tools, trauma healing through movement, or a clearer way to listen to what your body is saying, this conversation will give you a grounded starting point. Follow and share this with a friend who needs it.You can find Angel HEREhttps://angelhoward.co/Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!We use a struggling shade plant as a mirror for the moments we stop trusting our own eyes and instincts. We connect gardening lessons to burnout, identity, and the relief that comes from changing the environment instead of blaming ourselves. • noticing a mismatch between assumptions and reality • a pulmonaria story that shows how conditions drive outcomes • “believe what you’re seeing” as a self-trust practice • asking “what else could be true?” when things do not add up • how big changes can quietly erase the “shade” we need • why struggling does not mean you are broken • choosing the right environment so you can truly thrive Find my book, Nature Knows: Grow and Thrive through the Wisdom of Plants, on Amazon HERE.Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!If you’ve been the competent one for decades, you can get so good at holding everything together that you stop noticing you’re not actually inside your own life. Mary Rothwell opens with a personal turning point, leaving a career-defining job after it became unsafe, and the disorienting question that followed: who am I when my identity is no longer my role?Midlife coach Sandra Wood joins us with her own flashbulb moments, including a breast cancer diagnosis that sparked a life review and a clear internal message to show up for herself. We talk about what happens when you start setting boundaries after years of people-pleasing and overfunctioning: the system pushes back, conflict feels threatening, and labels like selfish or crazy can get thrown your way. Sandra shares how learning to tolerate discomfort and let other people have their feelings can become the most freeing boundary of all.We also dig into the messy middle: divorce, depression, rebuilding financial stability, and parenting daughters while reinventing yourself in real time. Along the way, we explore the difference between “managing” your life and inhabiting it, why kindness is a stronger compass than being “good,” and how the caregiving role can quietly erase your wants if you don’t stay present to them.Finally, we clear up a common point of confusion for women seeking support: coaching vs therapy, when you may need both, and how to vet a therapist or coach with confidence. If you’re at a crossroads with burnout, boundaries, identity, perimenopause stress, or caregiving pressure, this conversation offers language and next steps. Subscribe, share with a friend who’s carrying too much, and leave a review with the boundary you’re ready to practice next.Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!We explore why trigger warnings and the word trigger can feel both helpful and limiting, especially when avoidance starts to shape daily life. I share stories and nature-based metaphors to show how resilience grows when we build tolerance, not when we retreat from every uncomfortable reminder. • why trigger warnings rose in classrooms and culture • the difference between everyday irritations and trauma-based triggers • trauma as an untreated injury that changes how we move through life • the amygdala as a smoke detector that can misread present-day safety • personal examples involving alcoholism, suicide, and lingering grief • boundaries as protection versus avoidance as a life limiter • nature metaphors for resilience, regrowth, and gradual strengthening If you have thoughts about this, I would love to hear. There’s a link in the show notes where you can actually text me, or you can always email nsvpodcast at gmail.com.Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!When a woman makes people laugh, she is doing more than entertaining the room. She is taking up space, steering attention, and quietly testing the rules of what society says is “acceptable” for women to do, say, and even feel. Mary traces her own path from being the smart, introverted kid to using self-deprecating humor as a kind of social armor, then asks what happens when we stop shrinking and start using humor on purpose.Guest Lynn Harris, founder and CEO of Gold Comedy, award-winning journalist, and culture-shifting producer whose humor-forward advocacy has helped move conversations on gender equity and social justice. Lynn shares a teen flashbulb moment that exposed a brutal truth: boys could be sloppy and get applause, while girls would get eye rolls. From there, we dig into why women are still asked to “prove women are funny,” why comedy clubs treat “one woman on the lineup” as diversity, and how bias makes the entire industry worse for audiences and performers.We also get practical and personal about the craft. Lynn makes the case that funny can be taught, that there are many styles of humor, and that improv is a powerful way to build confidence and flexibility. Then we go to the deeper edge: joking about grief, trauma, and tough topics. We talk about “too soon,” how to aim the joke at power or culture instead of victims, and how humor can create enough distance for healing without minimizing pain.If you care about women in comedy, resilience, trauma recovery, and the real power of laughter, listen, share with a friend, and leave a review.You can find Gold Comedy HEREhttps://goldcomedy.comYou can find Lynn HEREhttps://www.lynnharris.net/Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!Nature isn’t something you “get to” after you finally have a free weekend, the right gear, or the energy for a long hike. Nature is already here, and we’re already part of it. In this mini episode of No Shrinking Violets, I share what my recent book launch stirred up for me and why so many people keep asking the same question: how do we start to access nature when life feels busy, digital, and disconnected?We talk about a practical, low pressure way to begin that works whether you live in the country or the middle of a city: go to a garden center, put your phone away, and simply notice what you’re drawn to. Color, texture, shape, and even the “vibe” of a plant can become a surprisingly clear signal about what your nervous system wants right now. I also explain why I love using a single plant as a mirror for self care, because when you pay attention to water, light, nutrients, and stress in a plant, you start to see where you’ve been postponing the same basics for yourself.From there, we zoom out to bigger themes like nature’s rhythms, rest cycles, and the truth that nothing blooms all year. If you’ve been judging your energy dips or pushing through a season that’s asking for recovery, this will land. We also touch on resilience through diversity and small experiments that help you grow, plus a quick local note about exploring Lancaster and what a no Wi-Fi coffee shop can teach us about boundaries and space.If you enjoy this, subscribe and share it with a friend who needs a gentle reset.Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!Betrayal has a special kind of aftermath: you’re not only grieving what happened, you’re questioning your judgment, your sanity, and whether you can trust yourself at all. I open with two betrayals that shaped me in different ways, one in a relationship and one at work, and why those “old” moments can still flare up years later when something makes it feel official or undeniable. That lingering charge is a clue that betrayal trauma isn’t fully healed, even when life looks functional on the outside.Dr. Debi Silber, founder of the Post-Betrayal Transformation Institute and host of From Betrayal to Breakthrough, breaks down what her research revealed about betrayal recovery. We talk through her five stages of betrayal, why most people get stuck in survival mode, and how “I’m fine” can actually mean you’re living behind walls, numbing, avoiding, and repeating patterns without realizing it. We also dig into the shame and silence that often follow infidelity, family betrayal, or workplace betrayal and why this trauma demands a more specific healing approach than generic “time will help” advice.We get practical about rebuilding trust after cheating or betrayal, including a clear way to picture trust as a brick wall and why it’s not your job to rebuild what you didn’t break. We also cover forgiveness versus reconciliation, how to tell if you’re truly healed, and how to turn your intuition back up by rebuilding self-trust through small daily choices. If you’ve been telling yourself you should be over it by now, this conversation offers a real roadmap forward.Subscribe for more conversations that help you stop shrinking and start thriving.You can find Dr Debi HERE https://thepbtinstitute.com/Check out my book Nature Knows: Grow and Thrive through the Wisdom of PlantsSupport the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!A tough truth about relationship conflict is that we often walk into “the talk” with a hidden agenda: we want the other person to change. I unpack why that hope can keep you stuck, especially when you’re dealing with chronic behavior patterns that have already hurt you more than once. The turning point is a question that sounds almost too simple: what outcome do I want for my life? When you start there, boundary setting stops being a debate and starts becoming a plan you can actually follow.I also get specific about communication and why it’s so hard to do well when emotions are high. If your real goal is to change someone else, you’re likely to slide into repeating yourself, over-explaining, or making an ultimatum you can’t enforce. And an unenforced ultimatum doesn’t create safety or respect, it creates weaker leverage the next time around. Healthy boundaries are about your behavior and your choices, not a speech designed to produce a light-bulb moment in someone who has shown you, repeatedly, that they won’t shift.We talk through what this can look like in real life, including the subtle pain of a one-way friendship where you’re always the one reaching out. Sometimes the strongest move is not another announcement or confrontation, but a quiet decision to step back and protect your time, energy, and self-respect.Plus, I share launch updates for my book, Nature Knows: Grow and Thrive Through the Wisdom of Plants, including the launch party details and a limited-time ebook price drop. If this mini-episode helps you think differently about boundaries, subscribe and share it with a friend who needs it.Register for the launch party! https://maryrothwell.net/launchpartyGet my ebook for .99 during launch week HERE! Email me a screen shot of your order along with your Tshirt size and I'll pick a winner and send them a free tshirt! Make sure you email me by 5/19/26 at [email protected] to be entered.Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!Anger can feel like protection until you notice what it’s doing to your body. That’s where we start, with a hard truth and a hopeful one: you can have every right to be angry and still choose grace when you’re ready to stop carrying the weight.I’m joined by April Garcia, author of *The Room to Be Brave*, to talk about how childhood trauma, family roles, and early rejection shape our adult beliefs about belonging, worth, and safety. April explains her “rooms” framework, where a room can be a house, a school, a state, or a single moment you still remember in perfect detail. We dig into why the brain locks certain memories away, how the body keeps the score, and what it looks like to revisit the past without getting swallowed by it.We also get real about sobriety and emotional healing. April shares how alcohol worked as numbing and social armor, why shame keeps the cycle going, and the quiet moment that finally made stopping feel non-negotiable. From there, we talk about repair at home, honest conversations with a teenager, “changed behavior” as a real apology, and how forgiveness can include accountability. We close with practical tools like an emotional pain scale, gentle steps for facing fear, and the idea that joy is not a reward you earn, it’s a practice you can start today.If you want more grounded conversations on therapy, trauma recovery, sobriety, and building a life that fits your true nature, subscribe and share this episode with a friend.You can find April HERE  https://www.aprildaygarcia.com/It's not too late!! If you're in the Central Pennsylvania area of the US, register to join me for the launch party for my new book! You can do that HERESupport the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!Chasing the reason someone hurt you can feel productive, but it often turns into a maze that drains your energy and delays the one thing that actually helps: a clear boundary. I’m sharing a short, practical mindset shift for anyone who keeps replaying a painful interaction and asking “Why would they do that?” especially when the pattern isn’t new. We start with a quick update on my upcoming book launch party in Lancaster, Pennsylvania, including what we’ve planned and why registering matters. Then we move into the heart of the mini episode: boundaries are not about control or punishment, they’re about curating what you want to have in your life. When empathy takes over, we can ignore our instincts, tolerate chronic hurt, and accept behavior from close relationships that we would never accept from a stranger. I break down why “why” is a question therapists often avoid, and how it can trap you in mind-reading and rumination. Instead, I offer a more grounded approach: when behavior is truly unusual in an otherwise safe relationship, ask “what is happening?” But when the hurt is chronic, the motive won’t fix it. That’s the moment to expect the expected, decide what you will allow, and shift how you interact, whether that means a new limit, a new expectation, or stepping away for your own wellbeing. Sign up for my BOOK LAUNCH PARTY on May 12, 2026 in Lancaster, PA at THIS LINKSupport the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!Being “too much” is often just another way the world tells women to be smaller. Mary Rothwell sits down with author and writing teacher Amy Lou Jenkins to trace how a strong, sassy voice gets mislabeled as “bad” and how reclaiming that voice can become a turning point for identity, safety, and self-respect. Amy shares vivid flashbulb moments from a volatile childhood, including an experience that forced her to choose self-protection over compliance. From there, we follow the thread that runs through her work: nature as a refuge and a teacher. We talk about what you learn when you slow down enough to observe real ecosystems, how diversity keeps systems alive, and why stepping away from constant social pressure can help you hear your authentic self again. Along the way, we connect resilience, trauma, boundaries, and the mental health benefits of nature to the creative act of turning lived experience into stories that matter.We also get honest about feminism, why the word triggers such a strong reaction, and how history still shapes modern life through remnants of coverture, the legal doctrine that treated women as property under a father or husband. The takeaway is practical and hopeful: using your voice is personal, relational, and political, and you don’t have to do it perfectly to do it meaningfully.If you enjoy thoughtful conversations about women’s empowerment, authentic voice, nature-based wisdom, and the hidden structures that shape our lives, follow and share this episode with a friend.Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!Your mind can spin a thousand explanations in seconds, but your body just wants one clear answer: what are you feeling right now? In this mini No Shrinking Violets conversation, I share a deceptively simple technique that can reduce emotional pain and emotional confusion by changing the words you use when you’re upset.We dig into affect labeling, a research-backed concept from UCLA neuroscientist Matthew Lieberman. When you stop narrating the whole situation (“I’m failing” or “everything is falling apart”) and instead name the emotion (“I feel lonely” “I feel frightened”), you give your brain a clearer signal. That clarity helps de-escalate the amygdala, your internal smoke detector, and brings your prefrontal cortex online, the part that supports language, perspective, and emotion regulation. The goal isn’t to talk yourself out of feelings; it’s to understand them well enough to respond instead of react.I also talk about why “mad, sad, happy” isn’t enough, and how a richer emotional vocabulary can be empowering. We touch on Brene Brown’s Atlas of the Heart and the difference between sadness, grief, hopelessness, and despair, because intensity and nuance matter when you’re trying to care for yourself well. Plus, I share a quick out-loud practice you can use the next time anxiety feels vague or overwhelming.Register for my book launch party at https://maryrothwell.net/launchpartyMentioned in this episode: Atlas of the Heart by Brene BrownSupport the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!We talk with Pam Warren about how a single catastrophic day reshapes identity, priorities, and the meaning of a life well lived. We dig into trauma, chronic pain, PTSD, and the practical mindset shifts that help us stop shrinking and start choosing our response. • Pam’s account of the Paddington rail crash and the calm of survival mode • The “It Has Not Been Worth It” moment and the split between pre-crash and post-crash identity • Years of surgeries and recovery plus the delayed diagnosis of PTSD • Living with chronic pain and learning to stop fighting mental health episodes • How tailored therapy and coping strategies rebuild forward motion • Wearing the perspex mask for two years and becoming the Lady In The Mask • Humor as resilience without slipping into toxic positivity • Setting boundaries around news and focusing on what we can affect • Survivor organizing and campaigning that drives nationwide rail safety changes • Catching the slide back into the rat race and building a project-based life • Pam’s message to fall in love with change and find purpose through what you can do If you were moved or inspired by this episode, please forward to a friend. You can find Pam HEREhttps://www.pamwarren.co.uk/Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!The easiest reaction to a stressful world is to pull back, close the shutters, and decide you’re done with people. We’ve felt that impulse too, especially when politics, headlines, and even everyday friction with neighbors can make connection feel impossible. This mini episode of No Shrinking Violets is a reset for anyone who wants more peace and belonging without checking out of real life.We start with a personal shift that makes the theme concrete: moving from a quiet, nature-filled home into a smaller city townhome with shared walls and nonstop sound. Instead of letting irritation turn into judgment, we explore a simple but powerful reframe that supports mental health and emotional resilience: what if the thing you’re labeling as “rude” is also someone trying to take up space in the only way they can?From there, we walk through five practices inspired by a piece on how to love better: love yourself (including your “dandelion” traits you keep trying to uproot), see the innocence in others, stay permeable instead of armored, learn to listen deeply, and build a “house of belonging” where connection actually nourishes you. Along the way, we use nature metaphors, real-life examples, and practical cues you can try today to reduce stress, soften conflict, and create healthier relationships.If you’re near central Pennsylvania, we also share details for the Nature Knows book launch party in Lancaster on May 12. Subscribe, share this with a friend who’s been feeling disconnected, and leave a review so more listeners can find the show.Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!A lot of “positive quotes” sound good and vanish two hours later. We wanted something different: real stories that earn the takeaway, the kind you can carry into your day when you’re driving, cleaning the sink, or lying awake with your brain on repeat. That’s why I loved talking with Lorie Kleiner Eckert, author of Chai On Life, a book built from short slices of life paired with one-line lessons that actually stick.Lorie shares the flashbulb moment that changed her trajectory, divorce at 42, and how gratitude can coexist with heartbreak. We dig into the meaning of “chai” as life, why the number 18 matters, and how midlife reinvention happens one small decision at a time. From the “flawsome” idea of being awesome with flaws to the very human reality of belly fat and self-acceptance, Lorie keeps bringing it back to compassion over perfectionism.We also get practical about mental health. Lorie talks openly about therapy without stigma, cognitive behavioral therapy style reframes, and why “tiny steps” beat all-or-nothing motivation. We explore rest as legitimate self-care, why doomscrolling knots up your brain, and how journaling helps when your heart is trying to tell you the truth. If you’ve ever felt stuck in a negative loop, this conversation offers gentle tools you can try today.You can find Lorie HERE. https://www.loriekleinereckert.com/Subscribe for more conversations like this, share the episode with a friend who needs a reset, and leave a review.Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!We share a quick invitation to our May 12 book launch party in Lancaster, then dig into neuroplasticity and why the brain can keep adapting well into adulthood. We lay out simple, realistic ways to “bush up” your brain with novelty, small challenges, and better rest so you can stay resilient and sharp as you get older.• book launch party details and what to expect in Lancaster, Pennsylvania • what neuroplasticity means and how the brain forms new pathways • why repeating the same routines can limit brain growth • meeting new people as a practical way to build new connections • easy novelty ideas like dancing, new music, new routes, and new skills • using small challenges to build confidence and calm the amygdala • prioritising sleep, evening wind-down, and morning light for brain health If you're near Central Pennsylvania, I'd love to have you join me for my book launch! Get on the list at https://maryrothwell.net/launchparty/Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!Tracy Smith and I trace how a one-way ticket to Iceland opened a lifelong practice of choosing ourselves, building belonging from the inside out, and letting imperfect trips change more than itineraries. Tracy shares candid stories from panic in Reykjavik to deep friendships in Vietnam that redefined courage and connection.• learning to say yes to yourself without “reinvention”• fear, airports, and the pause that finds the right door• belonging as an inner practice, not sameness• solo travel, movement, and making conversation easier• Vietnam friendships that grew beyond the tour• modeling boundaries and choices for our kids• embracing messy trips and small first steps• book details, website, and Substack links• future plans: gorilla trekking in Uganda, dreams of PetraIf you would like to help fund my caffeinated exploration and buy me a coffee, click the support the show link in the show notes and I will report back on what I findYou can find Tracy HEREhttps://tracysmithauthor.com/Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!We share why boundaries keep surfacing in our lives and why guilt is often the biggest barrier to setting them. Using plant wisdom, we connect self-protection to resilience and show how healthier limits can support both us and the people we love. • noticing two boundary extremes: overgiving vs shutting people out • why we set looser limits with people we care about • how rescuing others can block their resilience • saplings and flexibility as a model for strength • calluses and hard shells as protection after injury • walnut trees and the risks of overprotection • orchids and selective access as a healthy boundary • VOCs and plant communication under threat • the idea that thriving (not just surviving) requires boundariesSupport the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!What if the strongest move in a heated meeting isn’t a sharper argument, but a calmer nervous system? We unpack how to lead without shrinking—especially when the room runs hot, the pushback is loud, and your body is screaming to retreat. Through raw stories of tough transitions from colleague to boss, scathing feedback, and a blindsiding confrontation, we explore how composure, curiosity, and clean boundaries can turn conflict into clarity.Mary sits down with mentor and former Fortune 500 transformation leader Camilla Calberg to dig into emotional intelligence you can use in the moment. Camilla shares the flashbulb experience that changed her career trajectory: getting run over in a meeting and realizing she lacked the tools to regulate, read the room, and respond. From that wake-up call came a philosophy rooted in nervous-system aware leadership, trusted advisor positioning, and the courage to address what is happening between people—not just what’s on the agenda.We get practical about serve versus please, the scripts that hold women back, and why the future of leadership is emotional, not merely strategic. You’ll hear how to name the energy in the room, challenge with love, set a dignified pause when conversations derail, and return stronger the next day. We also talk about the hidden split many high-performing women carry—professional confidence alongside personal turmoil—and how inner work, community, and clear language help you stop absorbing other people’s chaos.If you’re ready to ask bolder questions, keep your power under pressure, and leave the room with your integrity intact, this one’s for you. You can find Camilla HERE.https://www.camillacalberg.com/Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!We finish our series on Albert Ellis’s irrational ideas and the hidden beliefs they create in daily life. We focus on avoidance, dependence, the grip of the past, people-pleasing, perfectionism, and emotional regulation so you can spot what’s driving your reactions and choose a healthier response. • why avoiding discomfort makes problems bigger and burns mental energy • how the belief that someone will rescue you keeps you stuck and anxious • separating past setbacks from your future identity and choices • letting other adults own their feelings while you hold your boundaries • dropping the myth of one perfect solution and taking imperfect action • building emotional regulation by finding the belief under the feeling If you want to be on my launch team and have the ability to get my book early before anyone else, you can sign up at the link in the show notes. It’s maryrothwell.net/natureknows. Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!Sex shouldn’t feel like a performance review you’re destined to fail. We pull back the curtain on the quiet pressures that keep women from asking for what they want, then rebuild intimacy on a foundation of comfort, consent, and curiosity. With licensed marriage and family therapist and certified sex therapist Keri Green, we explore how midlife bodies and busy lives change desire—and why that doesn’t have to mean the end of a satisfying sex life.We start by dismantling the narrow scripts many of us inherited: that intimacy equals penetration, that arousal is instant, and that a kiss must escalate. Keri offers simple, direct language to set boundaries without killing the mood and shows how “comfort first, pleasure second” can transform encounters. We get practical about menopause, lubrication, erection variability, and anxiety loops that shut down arousal. You’ll hear real-world strategies like keeping lube on the nightstand, slowing down foreplay, and agreeing on Plan B options when things shift mid‑moment so connection doesn’t collapse into silence.Beyond techniques, we redefine intimacy as a spectrum—cooking together, lingering conversations, shared laughter—that restores safety and play. Keri explains why confidence often beats chemistry at 50, how mindful showers and body awareness rekindle self-trust, and how to give kind feedback using everyday analogies. We also make a case for novelty: music, lighting, textures, and yes, sex toys as any element that adds pleasure and ease. If you’ve ever worried that wanting closeness will be mistaken for obligation, this conversation hands you the scripts and skills to change that pattern.Ready to replace pressure with play and performance with presence? Listen now, then share this episode with a friend who needs a kinder map for midlife intimacy. If the show resonates, follow, rate, and leave a review—your support helps more listeners find honest, hopeful conversations about sex and relationships.Book mentioned: Come As You Are by Emily NagoskiYou can find Keri here: https://kerigreenlmft.com/Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!We unpack six classic irrational beliefs from CBT and rational emotive therapy and show how they fuel anxiety, perfectionism, anger, and people-pleasing. We also share practical ways to test the evidence, make a plan, and stop giving everyday setbacks the power to ruin your day. • beliefs as the foundation for thoughts, feelings, and actions • why the word irrational can feel judgmental, especially toward women • needing everyone’s approval as a trap that creates paralysis • tying self-worth to constant competence and achievement • labeling people as villains and wasting energy on punishment fantasies • awfulizing when plans go wrong and choosing problem solving instead • giving external events control over your mood and reclaiming your power • worrying about danger as rumination that steals the present moment • using planning, mindfulness, grounding, and evidence testing to cope If you want to be one of the first people to be able to get your hands on my book, you need to be on my launch team. You simply go to maryrothwell.net/natureknows, and it's a quick sign up, just your first name and your email. Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!What if midlife isn’t a slow fade but a bright second spring? We sit down with life coach and community builder Cheryl Dillon to talk honestly about perimenopause, menopause, and the unexpected freedom that comes when we stop pretending and start being seen. From hot flashes and insomnia to weight changes and mood swings, we unpack the physical and emotional shifts with compassion and clarity—and then go further, into the deeper work of self-trust, friendship, and purpose.Cheryl shares the story behind Connected Hearts, her in-person membership for women in North County San Diego, built for deeper conversations, playful joy, and honest support. We explore why in-person circles feel safer than social media, how confidentiality and shared energy invite vulnerability, and the way one brave share can unlock relief for everyone in the room. You’ll hear practical ideas for soothing the inner critic, choosing clothing and care that fit who you are now, and replacing apology-filled speech with language that honors your voice.We also dive into the hidden load many women carry: decades of doing for others, autopilot expectations, and the comparison that thrives in silence. Cheryl offers simple entry points—curiosity, tiny experiments, and reflection prompts—to help you rediscover what you want when the dust finally settles. Along the way, we touch on favorite resources like How to Do the Work by Dr. Nicole LePera and Adult Children of Emotionally Immature Parents, and how coaching and newsletters can keep momentum going between meetings.If you’ve been craving real connection, kinder self-talk, and a path that feels beautifully your own, this conversation will meet you where you are and invite you forward. Listen, share with a friend who needs it, and if it helps, leave a review and FOLLOW my show!You can find Cheryl HEREhttps://www.funderfulexperiences.com/Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!We talk through a simple shift that changes how we handle anxiety: stop mentally rehearsing the worst and start practicing success. We break down outcome visualization versus process visualization and show how vivid, step by step mental rehearsal can help you feel calmer and perform better. • defining visualization as mental rehearsal • noticing the default habit of worst case images • why imagining failure increases anxiety through brain activation • how athletes use sports psychology visualization for better results • outcome visualization and making it sensory and vivid • process visualization as the most effective approach • practical walkthroughs for job interviews, first dates, raises, and exercise habits • flipping the script from worry to prepared confidence • a quick life update and a local coffee recommendation I would love to hear your coffee favorites Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!Love should feel honest, not hazy. We sit down with Dr. Merideth Thompson, founder of Partner Lab, to unpack how data-driven insights turn relationship confusion into clarity—whether you’re looking to strengthen a good partnership, repair a drifting one, or leave a harmful dynamic safely. Drawing on research across thousands of couples, Merideth breaks down the surprising heavy-hitters that predict long-term health: perceived partner commitment, perceived partner satisfaction, your own sexual satisfaction, responsiveness to bids for connection, and low controlling conflict—not just “better communication.”Together we explore ambivalence as more than indecision; it’s a signal worth studying. Merideth shares the moment her body knew before her mind did, and how listening to dread, tension, and relief can guide the next right step. We dive into repair done right—being heard before fixing the problem—plus a practical way to reduce the daily micro-ruptures that screens and stress create. You’ll learn why compromise often disappoints both people, and how a simple needs-first approach (think zest vs. juice) can deliver smarter solutions with less resentment.You’ll also get a walk-through of Merideth’s Clarity Matrix, a two-by-two that separates what you can control from what you can’t and maps helpful vs. harmful patterns. We talk scripts for naming needs without blame, how to be “hard on the problem and soft on the person,” and how to use future-self checks to decide if staying aligns with your values. For listeners facing shame around divorce or fear of “failing,” we offer a new frame: a relationship can fail without you being a failure—and modeling healthy love is a profound gift to children.If this episode helped you see your relationship more clearly, follow the show, share it with a friend, and leave a quick review so more people can find it. Your story might be the spark someone else needs.You can find Merideth at https://www.mypartnerlab.co/Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!We explore how growth depends on environment, using plant climate zones to rethink belonging at work, at home, and in relationships. A late mini turns into a clear call to honor seasons, stop forced pushing, and choose the right climate to thrive.• grow where planted versus choose where you thrive• hardiness zones and how plants model limits• translating zones to belonging at work and home• handling climate shifts from leadership changes or loss• rejecting comparison and honoring essential nature• practical cues to pause, prune, and replant• invitation to support the book launch teamIf you would like to be part of my launch team: maryrothwell.net/nature knowsSupport the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!What if the problem isn’t that your boundaries are too soft, but that you were taught they had to be walls? We open this conversation by replacing the brick-and-mortar myth with a living metaphor: doors with windows, sensors, and keypads—flexible limits that protect your peace while keeping connection possible.Together with boundaries coach and recovery podcaster Barb Nangle, we trace the path from codependence and people‑pleasing to clarity and self‑trust. Barb shares the “flashbulb” moments that came through Al‑Anon, CODA, and ACA, the identity shift that followed, and why she sees boundaries as the antidote to codependence. We talk practicals: how to define standards across health, work, and relationships; how to turn values into guardrails; and how to use simple scripts that don’t try to control others but do honor your limits. Expect straight talk on guilt, shame, and the “selfish” label, plus real‑world examples like ending a charged phone call with care or opting out of politics to protect your nervous system.This is also a conversation about physiology and safety. You’ll learn to read early body cues, build internal safety, and move from reactivity to choice. We unpack rumination and catastrophizing, explain why tolerating uncomfortable feelings is a boundary superpower, and show how healthy limits actually deepen intimacy by revealing your true shape. If you’ve ever said yes when you wanted to say no—or swung from no boundaries to fortress mode—this episode offers a middle path: clear, compassionate, and sustainable.If the ideas resonate, follow the show, share it with a friend who needs boundary bravery today, and leave a quick review to help more listeners find these tools.You can find Barb at https://higherpowercc.com/podcast/Support the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!

Thoughts or comments? Send us a text!We explore heart coherence—the way the body, brain, and emotions sync—and how the vagus nerve helps us return from stress to calm. We share simple practices, stories from pets and people, and why a real hug can change a room.• definition of heart coherence and why it matters• how the autonomic and parasympathetic systems work• role of the vagus nerve in calming the body• what HRV reveals about stress recovery• the heart’s electromagnetic field and social attunement• examples with parents, teens, and pets• a practical quick coherence technique• the heart lock-in for group connection• using hugs and breath to regulate• setting boundaries with dysregulating environmentsSupport the showBUY ME A COFFEE or SUPPORT ALFIE'S TREAT STASHLearn more about my book, Nature Knows: Grow and Thrive through the Wisdom of Plants HERE.Comments about this episode? Suggestions for a future episode? Email me directly at [email protected]. Want to be a guest on No Shrinking Violets Podcast for Women? Send Mary Rothwell a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/noshrinkingvioletsFollow me on Facebook and Instagram, and check out my website!