SHE Speaks Podcast

This conversation speaks honestly about the history of schooling for Aboriginal and Torres Strait Islander peoples, including the Stolen Generations and the removal of children from their families. We share this truth with care, because acknowledging it is where trust begins. Please listen gently, and take whatever time you need. Support services are listed at the end of these notes.Episode OverviewWhat would it take for you to feel safe walking into a school? For many families, that question carries real weight. In this first snippet of our Walking Together series, Narelle Lemon sits down with Naomi Greaves — proud Torres Strait Islander woman, education leader, and advocate for inclusive education — for a conversation about trust: why it is hard, why that makes sense, and how it can be slowly, genuinely rebuilt.Naomi speaks as a person, not a position. She names what schools have been for many Aboriginal and Torres Strait Islander families — and why caution towards these systems is not a lack of willingness, but wisdom born of experience. From that honest starting point, she offers something quietly hopeful: that trust is earned through truth-telling, reciprocity, and going all the way to people, rather than expecting them to meet the system halfway.In This Snippet•    An introduction with heart — who Naomi is, and how advocacy for Aboriginal rights and inclusive schooling became her life’s work•    Reciprocity as a way of being — why walking together begins with the give and take of being human•    Truth-telling before trust — naming schools’ histories as places of removal, punishment and shame, and why this truth cannot be skipped over•    Reframing “disengagement” — understanding families’ distance from schools as protection and survival, not disengagement•    Leading with humility — a principal’s commitment to earning trust slowly, suspending judgment, and going all the way to families firstA Question to Sit WithEach snippet in this series offers one gentle question. There is no right answer, and no rush.“What would it take for you, or for someone you love, to feel safe walking into a school?”Quotable Moments“We commonly speak about disengagement of families, but if we shift that thinking — it’s protection, it’s survival. It’s not a lack of willingness. It’s a real built fear, over time, of systems.”— Naomi Greaves“I can’t just walk in and demand trust of people. That truth-telling step is so important, and then from there, that slow earning of trust.”— Naomi Greaves“It’s not even about expecting to meet people halfway. A lot of the time it’s about going all the way to them first.”— Naomi Greaves“Different isn’t bad — it’s just different.”— Naomi Greaves“Reciprocity … that’s the term that underlies walking together. It’s all about the give and take of being a human.”— Naomi GreavesQuotes have been lightly edited for clarity while preserving the speaker’s meaning and voice.About Naomi GreavesNaomi Greaves is a proud Torres Strait Islander woman and school principal. Her leadership is grounded in compassion, restorative practice and a deep commitment to walking alongside families and community. Through her own education journey — and the discovery of her own neurodiversity and that of her children — Naomi has become a passionate advocate for inclusivity in schools and for the rights of Aboriginal and Torres Strait Islander peoples. She leads with the belief that trust is earned through truth-telling, reciprocity and genuine relationship.About the Walking Together SeriesWalking Together is a series of She Snippets — short, honest reflections created in partnership between She Speaks and Naomi Greaves. Across the series, Naomi and Narelle explore restorative practice, rebuilding trust between families and schools, cultural safety, and what it means to be partners rather than problems. The series begins with validation: your caution makes sense, and you deserve to be seen and believed. From there, each snippet gently opens a door to what could be different.If This Conversation Brings Things Up for You•    13YARN — 13 92 76 (24/7) — crisis support run by Aboriginal and Torres Strait Islander people, for Aboriginal and Torres Strait Islander people•    Thirrili Postvention Support — 1800 863 412 — support for Aboriginal and Torres Strait Islander people affected by suicide or other significant trauma•    Lifeline — 13 11 14 (24/7) — crisis support and suicide prevention for all Australians•    Beyond Blue — 1300 22 4636 (24/7) — mental health support and informationConnect With Us•    Follow She Speaks on Instagram: @shespeakswellbeingstrategies•    Visit our website: www.shespeakswellbeing.comAcknowledgement of CountryShe Speaks acknowledges the Traditional Custodians of the lands on which this conversation was recorded and shared, and pays respect to Elders past and present. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Storytellers of this continent, and we recognise that sovereignty was never ceded. We are grateful for the opportunity to walk together, learning with and from one another.A Note on WellbeingShe Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, this podcast is not a substitute for professional mental health support. If you are struggling, we encourage you to reach out to a qualified mental health practitioner or one of the services listed above.She Speaks is proudly supported by the Western Australian Government.

For the final snippet of the series, Narelle has deliberately saved the word that has been through the commercial wringer more than any other: empowerment. We’ve been sold it as a purchase, a slogan on a t-shirt. But strip all of that away, and empowerment is something much quieter and much more available – a tiny choice, repeated.Every micro moment in this series, it turns out, has secretly been the same act wearing different clothes. The breath at the kettle, the thirty-second self-compassion pause, the piggybacked habit, the claimed sliver. Underneath each one sits a single message you send yourself: I am worth thirty seconds. Against a culture that measures a woman’s worth by her output, her care for others, and her ability to disappear her own needs politely – that is not a wellness tip. That is a quiet act of defiance.Narelle closes the series honestly: this isn’t a before-and-after story. There are still days when every sliver gets swallowed. But water on stone, over time, something shifts – and if you’ve tried even a handful of these invitations, you haven’t been learning about a self-care practice. You’ve been doing one.In This Episode•     Reclaiming a worn-out word – what remains of empowerment once the slogans and price tags are stripped away•     The thread through all six episodes – how the breath, the pause, the habit and the sliver were the same act wearing different clothes•     Why micro choices compound – not like a lightning bolt, like water on stone: a softened inner voice, a pause before saying yes, a growing sense of being someone worth caring for•     An honest closing reflection – the days that still get swallowed, the harsh voice that still shows up, and the other voice in the room who is quicker off the mark than she used to be•     The practice you already have – why it doesn’t look like the one in the advertisements, and why that’s exactly what makes it lastYour Micro Moment for TodaySometime today, pause – hand on heart, if that’s yours now – and simply acknowledge: “I’ve been showing up for myself in small ways, and small ways count.”Then choose the one micro moment from this series that fits best in your life, and keep that one. Not all six. One. Let it be easy. Let it be yours.Quotable Moments“Choosing yourself for half a minute, on purpose, repeatedly – that’s not a wellness tip. That’s a quiet act of defiance.”— Narelle“Micro choices compound. Not like a lightning bolt – like water on stone.”— Narelle“The harsh voice still shows up, but it doesn’t get to run the whole meeting anymore. There’s another voice in the room now, and she’s quicker off the mark than she used to be.”— NarelleCatch Up on the Series•     Episode 1: Breath – what a micro moment is, and where we begin •     Episode 2: Self-Compassion in Thirty Seconds – treating yourself like a friend •     Episode 3: Mindful Awareness – the kettle as a bell •     Episode 4: Habit Piggybacking – tiny and attached beats abandoned•     Episode 5: Slivers – claiming the time you already have About This SeriesShe Snippets is a six-episode series of short listens exploring micro moments – small, free, repeatable acts of care that fit inside real lives. Everything shared in this series is free. Not free-trial free. Actually free.Connect With Us•     Follow She Speaks on Instagram: @shespeakswellbeingstrategies•     Visit our website: www.shespeakswellbeing.comAcknowledgement of CountryShe Speaks acknowledges the Traditional Custodians of the lands and waters across Western Australia on which we live, work and record, and pays respect to Elders past and present. We recognise the enduring strength and wisdom of Aboriginal and Torres Strait Islander women and their continuing connection to Country, culture and community.A Note on WellbeingShe Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and practical ideas, this podcast is not a substitute for professional mental health support. If you are struggling, we encourage you to reach out to a qualified mental health practitioner. Support is also available any time from Lifeline on 13 11 14 and 13YARN on 13 92 76 (for Aboriginal and Torres Strait Islander people).She Speaks is proudly supported by the Western Australian Government and the Department of Communities Women’s Grants for a Stronger Future Grants Program.

“I don’t have time.” It might be the most spoken sentence in a woman’s life – and this episode begins by taking it seriously. Your time is squeezed. The mental load is real, the care work is real, and it’s not evenly shared. That’s not a mindset problem, it’s a structural one, and no breathing exercise will fix it.But hiding underneath that true sentence, Narelle has noticed something else. When we say we don’t have time for self-care, we usually mean we don’t have time for the version of self-care we’ve been sold – the hour-long class, the morning routine, the weekend away. Fair enough. We probably don’t.So this episode asks a gentler, sneakier question. Not “how do I find more time?” but “who owns the slivers I already have?” The thirty seconds at the microwave. The two minutes in the car before you go inside. The pause while a page loads. Narelle shares the five-minute walk she claimed back from her phone – and what it changed about the edges of her day.In This Episode•     Taking “I don’t have time” seriously – naming the mental load and unequal care work as structural realities, not personal failings•     What the sentence usually means – not having time for the version of self-care we’ve been sold, rather than the ten-to-sixty-second version that actually fits•     Time as something we notice rather than find – the slivers already scattered through an ordinary day, and where they currently go•     The five-minute walk – the phone left on the desk, the trees Narelle had passed a thousand times without seeing, and arriving at things as a person rather than as an inbox with legs•     A quiet act of reclamation – why sixty seconds claimed on purpose matters in a world that has monetised every gap in your attentionYour Micro Moment for TodayOnce today, when you notice a sliver – a wait, a pause, a between – say silently, “This one’s mine.” Then spend it on purpose: a breath, a look out the window, a hand on your heart, or doing absolutely nothing, magnificently. One sliver, claimed. That’s it.Quotable Moments“The mental load is real, the care work is real, and it’s not evenly shared. That’s not a mindset problem, that’s a structural one.”— Narelle“I started arriving at things as a person rather than as an inbox with legs.”— Narelle“Sixty seconds claimed is a radical act in a world that’s monetised every gap in your attention.”— NarelleAbout This SeriesShe Snippets is a six-episode series of short listens exploring micro moments – small, free, repeatable acts of care that fit inside real lives. Everything shared in this series is free. Not free-trial free. Actually free.Connect With Us•     Follow She Speaks on Instagram: @shespeakswellbeingstrategies•     Visit our website: www.shespeakswellbeing.comAcknowledgement of CountryShe Speaks acknowledges the Traditional Custodians of the lands and waters across Western Australia on which we live, work and record, and pays respect to Elders past and present. We recognise the enduring strength and wisdom of Aboriginal and Torres Strait Islander women and their continuing connection to Country, culture and community.A Note on WellbeingShe Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and practical ideas, this podcast is not a substitute for professional mental health support. If you are struggling, we encourage you to reach out to a qualified mental health practitioner. Support is also available any time from Lifeline on 13 11 14 and 13YARN on 13 92 76 (for Aboriginal and Torres Strait Islander people).She Speaks is proudly supported by the Western Australian Government and the Department of Communities Women’s Grants for a Stronger Future Grants Program.

We all have the graveyard. The six am yoga phase. The gratitude journal with four entries. The water bottle with the motivational timestamps. And most of us read that graveyard as evidence about ourselves – that we lack discipline, that we can’t follow through.In this episode, Narelle offers a different reading: those habits didn’t fail because you’re flawed. They failed because they were designed for a woman with a different life.Drawing on behavioural research, she shares why new habits don’t survive on motivation – motivation is weather, it comes and goes – and how attaching one tiny act of care to something you already do without thinking changes everything. She also opens one of her own graveyard items: the beautiful notebook, the twenty-minute evening journal, and the ten-second question that outlived it by years.In This Episode•     Rereading the habit graveyard – why abandoned routines say more about their design than about your discipline•     Why motivation is weather – and why habits survive on attachment instead: being hooked into something you already do automatically•     The one-sentence recipe – “After I do a thing I already do, I will do one tiny act of care” – and why the existing habit does all the heavy lifting•     The size rule – if it takes more than about thirty seconds, it’s too big to start with. Tiny and attached beats abandoned every time•     Before and after – the twenty-minute journal that lasted four entries, and the one question at the click of the laptop lid that has lasted years: “What do I need this evening?”Your Micro Moment for TodayToday, just choose your anchor. Don’t even start the habit yet – simply pick the existing moment you’ll attach it to, something you do every day without fail. Then tomorrow, attach one tiny act of care to it: one breath, one sentence, one stretch. And if you miss a day, you haven’t broken anything. The anchor will still be there tomorrow – that’s the whole point of it.Quotable Moments“Those habits didn’t fail because you’re flawed. They failed because they were designed for a woman with a different life.”— Narelle“New habits don’t survive on motivation. Motivation is weather. It comes and goes.”— Narelle“Tiny and attached beats abandoned every time.”— NarelleAbout This SeriesShe Snippets is a six-episode series of short listens exploring micro moments – small, free, repeatable acts of care that fit inside real lives. Everything shared in this series is free. Not free-trial free. Actually free.Connect With Us•     Follow She Speaks on Instagram: @shespeakswellbeingstrategies•     Visit our website: www.shespeakswellbeing.comAcknowledgement of CountryShe Speaks acknowledges the Traditional Custodians of the lands and waters across Western Australia on which we live, work and record, and pays respect to Elders past and present. We recognise the enduring strength and wisdom of Aboriginal and Torres Strait Islander women and their continuing connection to Country, culture and community.A Note on WellbeingShe Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and practical ideas, this podcast is not a substitute for professional mental health support. If you are struggling, we encourage you to reach out to a qualified mental health practitioner. Support is also available any time from Lifeline on 13 11 14 and 13YARN on 13 92 76 (for Aboriginal and Torres Strait Islander people).She Speaks is proudly supported by the Western Australian Government and the Department of Communities Women’s Grants for a Stronger Future Grants Program.

Quick question: while your kettle boils, what do you do? If you’re anything like most of us – unload two dishes, answer a text, open the fridge for no reason, and mentally draft an email. Ninety seconds, four tasks, zero moments actually lived.In this episode, Narelle takes gentle issue with what the wellbeing industry got wrong about mindfulness. We were told it needs equipment – a cushion, an app, a subscription, silence, and ideally a view. But mindfulness was never about adding something to your day. It was about arriving in the day you’re already having.Your day is already full of natural pauses: the kettle, the school pickup line, the lift, the first sip of tea, the supermarket queue. This episode is about turning one of them into your bell – and Narelle is refreshingly honest about her own success rate.In This Episode•     The pauses already hiding in your day – and where we usually spend them instead: in the past, in the to-do list, in someone else’s Instagram•     The kettle as a bell – kettle on, one breath, feet on the floor, one thing noticed. Kettle clicks off, life continues•     Narelle’s own kettle moment – catching herself mid-flight, two meetings rehearsed and an email drafted before the water had even boiled•     An honest word about success rates – why forgetting is genuinely fine, because a bell you didn’t have to build just keeps on ringing•     A portable version you can do right where you are – feel what’s holding you up, notice three sounds, take one slow breathYour Micro Moment for TodayPick one thing you already do every single day – kettle, gate, seatbelt, login screen. That’s your bell now. When it happens: one breath, feet on the floor, one thing noticed. And that’s the whole practice.Quotable Moments“Mindfulness was never about adding something to your day. It was about arriving in the day you’re already having.”— Narelle“Hang on a moment. I’m standing still. Nobody needs me for ninety seconds, and I’m spending it anywhere but here.”— Narelle“That’s the beauty of a bell you didn’t have to build. It just keeps on ringing.”— NarelleAbout This SeriesShe Snippets is a six-episode series of short listens exploring micro moments – small, free, repeatable acts of care that fit inside real lives. Everything shared in this series is free. Not free-trial free. Actually free.Connect With Us•     Follow She Speaks on Instagram: @shespeakswellbeingstrategies•     Visit our website: www.shespeakswellbeing.comAcknowledgement of CountryShe Speaks acknowledges the Traditional Custodians of the lands and waters across Western Australia on which we live, work and record, and pays respect to Elders past and present. We recognise the enduring strength and wisdom of Aboriginal and Torres Strait Islander women and their continuing connection to Country, culture and community.A Note on WellbeingShe Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and practical ideas, this podcast is not a substitute for professional mental health support. If you are struggling, we encourage you to reach out to a qualified mental health practitioner. Support is also available any time from Lifeline on 13 11 14 and 13YARN on 13 92 76 (for Aboriginal and Torres Strait Islander people).She Speaks is proudly supported by the Western Australian Government and the Department of Communities Women’s Grants for a Stronger Future Grants Program.

Think about the last time a friend told you she’d had a shocker of a day – dropped a ball at work, snapped at her kids, forgot the thing she promised. You probably said something like, “Oh, love, you’re human. Look at everything you’re carrying.” Now think about what you said to yourself, the last time the shocker of a day was yours.That gap – between the voice we use for the people we love and the voice we turn on ourselves – is where self-compassion lives. And closing it doesn’t take a therapy budget or an hour of journaling.In this episode, Narelle shares the research of Dr Kristin Neff, a very unglamorous Tuesday involving a double-booked diary, and a thirty-second practice you can do with one hand and a few honest words. Because your nervous system doesn’t grade on size – warmth registers as warmth.In This Episode•     The gap between two voices – how differently we speak to a struggling friend and to ourselves, and why that gap matters•     Kristin Neff’s research on self-compassion and its physical doorway – a hand on your heart, a moment of warmth, and the words you would offer a friend•     One unglamorous Tuesday – Narelle’s double-booked diary, the harsh inner voice that arrived instantly, and the thirty seconds that changed who walked into the next hour•     A guided practice you can do along with the episode (unless you’re driving – in which case, just listen and save it for later)Your Micro Moment for TodayCatch one harsh inner sentence today. Just one. You don’t have to fix it, argue with it, or feel differently. Just notice it – and offer the friend version instead.Quotable Moments“Your nervous system doesn’t grade on size. Warmth registers as warmth.”— Narelle“Oh, love, you’re caring too much. This is a scheduling problem, not a character flaw.”— Narelle“I’d never speak to a friend the way I’ve been speaking to myself. So just for now, I won’t.”— NarelleResources Mentioned•     Dr Kristin Neff’s self-compassion research and free resources: self-compassion.orgAbout This SeriesShe Snippets is a six-episode series of short listens exploring micro moments – small, free, repeatable acts of care that fit inside real lives. Everything shared in this series is free. Not free-trial free. Actually free.Connect With Us•     Follow She Speaks on Instagram: @shespeakswellbeingstrategies•     Visit our website: www.shespeakswellbeing.comAcknowledgement of CountryShe Speaks acknowledges the Traditional Custodians of the lands and waters across Western Australia on which we live, work and record, and pays respect to Elders past and present. We recognise the enduring strength and wisdom of Aboriginal and Torres Strait Islander women and their continuing connection to Country, culture and community.A Note on WellbeingShe Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and practical ideas, this podcast is not a substitute for professional mental health support. If you are struggling, we encourage you to reach out to a qualified mental health practitioner. Support is also available any time from Lifeline on 13 11 14 and 13YARN on 13 92 76 (for Aboriginal and Torres Strait Islander people).She Speaks is proudly supported by the Western Australian Government and the Department of Communities Women’s Grants for a Stronger Future Grants Program.

Somewhere along the way, self-care became a shopping list – the candles, the retreats, the right app, the routine that starts before sunrise. And when we can’t do it, afford it or sustain it, many of us quietly decide that self-care must belong to other women. Women with more time, more money, fewer people needing them.This series is a gentle rebellion against that story.In the opening episode of She Snippets, Narelle introduces the idea at the heart of Series 5: the micro moment. A pocket of care so small it can hide inside an ordinary day – thirty seconds, one breath, one kind sentence to yourself instead of a harsh one. Drawing on conversations, workshops and podcast yarns with women across Western Australia, she shares why these smallest of moments have created the biggest shifts – and why the research keeps telling us that frequency matters more than grandeur.In This Episode•     What a micro moment is – and why it is not the consolation prize version of self-care, but the version that works because it actually happens•     Why small, repeated moments of care do more for our wellbeing over time than the occasional grand gesture we are too exhausted to enjoy•     Three sentences we are gently retiring this series: “I don’t have time”, “I can’t afford it” and “It’s selfish”•     Your first micro moment – a single breath practice you can carry into the next hour of your dayYour Micro Moment for TodaySometime in the next hour, whenever you are in need of a pause: exhale a full breath, inhale a full breath, exhale again – and as you do, say to yourself, “I’m here. This counts.”That’s it. That’s the whole practice. That’s where we begin.Quotable Moments“A micro moment isn’t the consolation prize version of self-care. It’s actually the version that works, because it’s the version that actually happens.”— Narelle“Thirty seconds of kindness toward yourself takes nothing from anyone, but it changes who arrives in the next moment of your day. The people around you get her, too.”— Narelle“I’m here. This counts.”— NarelleAbout This SeriesShe Snippets is a six-episode series of short listens exploring micro moments – small, free, repeatable acts of care that fit inside real lives. Everything shared in this series is free. Not free-trial free. Actually free.Connect With Us•     Follow She Speaks on Instagram: @shespeakswellbeingstrategies•     Visit our website: www.shespeakswellbeing.comAcknowledgement of CountryShe Speaks acknowledges the Traditional Custodians of the lands and waters across Western Australia on which we live, work and record, and pays respect to Elders past and present. We recognise the enduring strength and wisdom of Aboriginal and Torres Strait Islander women and their continuing connection to Country, culture and community.A Note on WellbeingShe Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and practical ideas, this podcast is not a substitute for professional mental health support. If you are struggling, we encourage you to reach out to a qualified mental health practitioner. Support is also available any time from Lifeline on 13 11 14 and 13YARN on 13 92 76 (for Aboriginal and Torres Strait Islander people).She Speaks is proudly supported by the Western Australian Government and the Department of Communities Women’s Grants for a Stronger Future Grants Program.

There’s a place we can all find ourselves in from time to time — a place where it feels like things are happening to us, where someone else is to blame, and where we don’t have a choice. Rachel Russell of Quiet Frankly Coaching calls this victimhood, and she’s direct about it: it’s not a place that serves us. When we stay there, we give our power away — and often pass that feeling of wrongness on to someone else. In this She Short, Rachel offers a question that isn’t easy to ask, but that can be genuinely transformative. It’s the kind of question that helps us see a situation as it actually is, rather than through the lens of blame. And that clarity? That’s where real change begins.In This ShortRachel explores:•       What happens when we stay in victimhood — we give our power away, feel like we don’t have a choice, and often impose that sense of wrongness onto others•       A courageous set of questions to ask yourself: How am I playing this game? How am I complicit in this? And how is blaming the situation or the other person actually helping me?•       Why the answers to these questions — even though they’re uncomfortable — can be a genuine turning point, helping us see things as they are rather than through our perception of themQuotable Moment“It doesn’t make you feel great when you do ask that question, but the answers that come from it are going to be an absolute game changer — because you actually start to see how it is, rather than your perception of it.” — Rachel RussellSomething to TryThink of a situation where you’ve been feeling stuck, frustrated, or like someone else is the problem. Then, with compassion for yourself, ask: how am I playing a part in this? This isn’t about self-blame — it’s about self-honesty. It’s about seeing where you might be giving your power away and asking whether blame is actually moving you forward or keeping you exactly where you are. The answer might be uncomfortable. But as Rachel says, what comes from that discomfort can change everything.About RachelRachel Russell is the founder of Quiet Frankly Coaching, based in Bunbury, Western Australia.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.com A Note on WellbeingShe Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, please remember that this podcast is not a substitute for professional mental health support. If themes in this episode resonate or you are finding things difficult, we encourage you to reach out to a registered mental health practitioner, counsellor or psychologist. She Speaks is proudly supported by the Western Australian Government and Department of Communities Women’s Grants for a Stronger Future Grants Program.

I should call that person. I should do the washing. I should do more. Sound familiar? In this She Short, Rachel Russell of Quiet Frankly Coaching zooms in on a word most of us use without thinking — and shows how it quietly drains our energy and makes us feel wrong for simply being where we are. Her solution is disarmingly small: change the first two letters. Swap should for could, and suddenly you’re not failing at a list of obligations — you’re a person with choices. It’s one of the fastest shifts Rachel knows, and it gives you something back that’s easy to lose sight of: your own empowerment.In This ShortRachel explores:•       Why should equals wrong — and how a word we barely notice can leave us feeling heavy, obligated, and like we’re never quite enough•       The power of changing just two letters: from should to could — and how that instantly returns a sense of choice and lightness•       How could opens the door to negotiation with yourself — I could do that, but I’ll do it later — rather than the silent verdict of I’m wrong because I haven’tQuotable Moment“It’s just giving you your empowerment back and it’s giving you your choice back, and that is going to make you feel heaps better.” — Rachel RussellSomething to TryPay attention to how often should appears in your thinking today. You might be surprised. Each time you catch it, try the swap: I could do that. Then notice what follows. Maybe you still choose to do it — but now it’s a choice, not an obligation. Or maybe you give yourself permission to do it later, or not at all. Either way, you’ve moved from being wrong to being in charge. That’s no small thing.About RachelRachel Russell is the founder of Quiet Frankly Coaching, based in Bunbury, Western Australia.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.com A Note on WellbeingShe Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, please remember that this podcast is not a substitute for professional mental health support. If themes in this episode resonate or you are finding things difficult, we encourage you to reach out to a registered mental health practitioner, counsellor or psychologist. She Speaks is proudly supported by the Western Australian Government and Department of Communities Women’s Grants for a Stronger Future Grants Program.

It’s difficult to take on the day when you’re feeling tired, overwhelmed, hangry (and yes, Rachel confirms, that’s absolutely a thing), or just generally out of sorts. We know we want to feel capable and grounded, but the gap between where we are and where we want to be can feel enormous. In this She Short, Rachel Russell of Quiet Frankly Coaching offers something that takes about one second and uses the two things you already have: your body and your breath. Stand tall, breathe in what you want to feel, breathe out what you’re currently carrying. It’s that simple — and it’s surprisingly powerful.In This ShortRachel shares:•       How to reset your posture as a starting point — shoulders back, chest open, head held high — and why how we hold our body changes how we feel•       A one-breath technique: on the inhale, breathe in everything you want to feel — calm, confidence, kindness, assurance. On the exhale, release what you’re currently holding — overwhelm, tiredness, dysregulation•       Why you don’t need to feel ready to take on the day before you can start shifting how you feelQuotable Moment“We’re breathing in all the things we want to feel. And then in the exhale, all the things we are currently feeling. We’re inviting all the things in and releasing all the things out.” — Rachel RussellSomething to TryTry this right now. Stand up or sit up tall. Roll your shoulders back, lift your chest a little, hold your head high. Now take one big, beautiful breath in and name what you want to feel — perhaps it’s calm, or clarity, or steadiness. Then exhale slowly and let go of whatever you’ve been carrying — the tiredness, the overwhelm, the feeling of being out of sorts. One breath. That’s all it takes to begin. You can come back to it as many times as you need throughout the day.About RachelRachel Russell is the founder of Quiet Frankly Coaching, based in Bunbury, Western Australia.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.comA Note on WellbeingShe Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, please remember that this podcast is not a substitute for professional mental health support. If themes in this episode resonate or you are finding things difficult, we encourage you to reach out to a registered mental health practitioner, counsellor or psychologist. She Speaks is proudly supported by the Western Australian Government and Department of Communities Women’s Grants for a Stronger Future Grants Program.

Not every day needs an overhaul. Sometimes a shift is as small as a change in mindset, a change in what you wear, or simply a change in how you carry yourself through the ordinary hours. In this She Short, Rachel Russell of Quiet Frankly Coaching returns to one of her favourite reframes — one she describes as almost her favourite on the planet — and brings it right into the texture of a normal day. The question isn’t about reinventing yourself. It’s about noticing what your best self would do differently today, in the life you’re already living. And then sitting back to see what happens.In This ShortRachel explores:•       A reframe for any ordinary day: how would your best self show up today?•       How showing up as your best self might look different to what you expect — it could be a shift in thinking, in how you present yourself, or in what you choose to take on•       The ripple effect of one small change — and Rachel’s invitation to sit back and watch the impact it has on your worldQuotable Moment“How would your very best self show up for you today? And then sit back and watch the impact that has on your world.” — Rachel RussellSomething to TryTomorrow morning, before the day takes over, ask yourself: how would my best self show up today? Don’t overthink it. Maybe it’s something visible — wearing something that makes you feel good, or changing the way you walk into a room. Maybe it’s quieter — a shift in how you speak to yourself, or a decision about what you give your energy to. Try just one thing. Then, as Rachel says, watch what happens.About RachelRachel Russell is the founder of Quiet Frankly Coaching, based in Bunbury, Western Australia.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.com A Note on WellbeingShe Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, please remember that this podcast is not a substitute for professional mental health support. If themes in this episode resonate or you are finding things difficult, we encourage you to reach out to a registered mental health practitioner, counsellor or psychologist. She Speaks is proudly supported by the Western Australian Government and Department of Communities Women’s Grants for a Stronger Future Grants Program.

You know the feeling. The load is too much, everything is piling up, and you want to scream. Your body is telling you something — but when you’re running a household, a business, or both, stopping feels like the one thing you can’t afford to do. In this She Short, Rachel Russell of Quiet Frankly Coaching meets us right there, in that moment of overwhelm, and offers something remarkably gentle: you don’t need to stop everything. You just need to put the shopping bags down for a moment, take two breaths, and ask your body what it needs. Because, as Rachel believes, our body is always talking to us. The question is whether we’re listening.In This ShortRachel shares:•       Why our body is always communicating with us — and why overwhelm is the signal to pay attention, not push harder•       Two things you can do when you feel like you don’t have time to stop: take two conscious breaths, and shake your hands out to reconnect with your body•       A quiet, internal question to ask yourself: what does my body need in order to calm down a little? — and trusting that it will answerQuotable Moment“Our body is always talking to us and we need to be paying attention. When we feel like we just can’t carry the load anymore — that’s the time we need to put our shopping bags down and actually just take a look around.” — Rachel RussellSomething to TryNext time the load feels too much, try Rachel’s approach. You don’t need to clear your schedule or find a quiet room. Just pause where you are. Take two slow breaths — in and out, in and out. Shake your hands out gently. Then ask yourself, quietly: what does my body need right now to calm down, even a little? Listen for the answer. It might surprise you how clearly your body responds when you finally ask.About RachelRachel Russell is the founder of Quiet Frankly Coaching, based in Bunbury, Western Australia.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.com A Note on WellbeingShe Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, please remember that this podcast is not a substitute for professional mental health support. If themes in this episode resonate or you are finding things difficult, we encourage you to reach out to a registered mental health practitioner, counsellor or psychologist. She Speaks is proudly supported by the Western Australian Government and Department of Communities Women’s Grants for a Stronger Future Grants Program.

You know the feeling — the spiral is building, everything is tightening, and you can sense a meltdown approaching. In that moment, the last thing you need is a complicated strategy. You need something immediate. In this She Short, Rachel Russell of Quiet Frankly Coaching shares one of the simplest tools in her toolkit: just look up. It’s grounded in what’s known in NLP as a pattern interrupt, and it works with something your body already does naturally. When we’re about to fall asleep, our eyes roll upward — it’s a calming signal our nervous system already recognises. Rachel explains how you can use that same motion to interrupt a spiral, calm your system, and give yourself a moment of steadiness. And it works for your children too.In This ShortRachel shares:•       A one-second technique for moments of overwhelm, anxiety, or when you feel yourself spiralling: simply look up•       Why it works: the upward eye movement mirrors what happens when we fall asleep, sending a natural calming signal to the nervous system and interrupting the pattern of escalation•       How this works for children as well — when they’re on the verge of a meltdown, gently getting them to look up can have the same calming, interrupting effectQuotable Moment“When we are about to go to sleep, our eyes roll back in our head — it’s a calming motion already for our body. All you need to do is just look up. It’s going to calm your nervous system and it’s going to distract you.” — Rachel RussellSomething to TryKeep this one in your back pocket for the moment you need it most. When you feel the spiral building — the tightness in your chest, the racing thoughts, the sense that things are about to overflow — pause and look up. That’s it. Hold your gaze upward for a few seconds and let your nervous system do what it already knows how to do. You might still feel on edge afterwards, but you’ll feel calmer. And calmer is enough to take the next step from.About RachelRachel Russell is the founder of Quiet Frankly Coaching, based in Bunbury, Western Australia.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.com A Note on WellbeingShe Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, please remember that this podcast is not a substitute for professional mental health support. If themes in this episode resonate or you are finding things difficult, we encourage you to reach out to a registered mental health practitioner, counsellor or psychologist. She Speaks is proudly supported by the Western Australian Government and Department of Communities Women’s Grants for a Stronger Future Grants Program.

Taking responsibility can sound like a heavy thing — one more demand on a list that’s already too long. But Rachel Russell of Quiet Frankly Coaching frames it differently. For Rachel, taking responsibility isn’t about controlling everything. It’s about reclaiming something. It’s the decision to own how you respond, how you show up, and how you move through your days — not because you have to carry it all, but because this is where your power actually lives. In this She Short, Rachel shares a phrase she stands by completely, and invites us to consider that responsibility, far from being a burden, might be one of the most generous things we can give ourselves.In This ShortRachel explores:•       Why every great change begins with a decision — and why taking responsibility for yourself is the most powerful decision you can make•       The important distinction between taking responsibility and taking control of everything — this is about how you respond, how you show up, and how you operate day to day•       How responsibility is really about reclaiming empowerment — choosing not to give that away, and recognising that this is something you can offer yourself again and againQuotable Moment“Taking responsibility is a beautiful, powerful thing that you can give yourself over and over again.” — Rachel RussellSomething to TryToday, try sitting with Rachel’s phrase: if it’s meant to be, it’s up to me. Not as pressure to do more, but as a quiet act of reclaiming. Where in your life have you been waiting for something or someone else to shift before you can move? What would it feel like to gently take that back — not the whole situation, just your part in it? Sometimes responsibility isn’t about doing more. It’s about deciding how you want to be in what’s already here.About RachelRachel Russell is the founder of Quiet Frankly Coaching, based in Bunbury, Western Australia.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.com A Note on WellbeingShe Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, please remember that this podcast is not a substitute for professional mental health support. If themes in this episode resonate or you are finding things difficult, we encourage you to reach out to a registered mental health practitioner, counsellor or psychologist. She Speaks is proudly supported by the Western Australian Government and Department of Communities Women’s Grants for a Stronger Future Grants Program.

When something has us wound up, our instinct is often to think harder, fix faster, push through. But what if the most useful thing we could do is the opposite — step out of the spiral and back into our senses? In this She Short, Rachel Russell of Quiet Frankly Coaching shares a beautifully simple grounding technique called 3, 2, 1. It’s quick, it can be done anywhere, and it works by gently redirecting our attention from the thing that’s overwhelming us to the body we’re actually in. As Rachel puts it, it’s about getting out of the situation and back into yourself as a sensory being — so you can return to what needs your attention with a clearer, calmer mind.In This ShortRachel shares:•       The 3, 2, 1 technique: three things you can see, two things you can hear, one thing you can smell•       How this simple practice works on multiple levels — it distracts, grounds, and then refocuses us•       The gentle paradox at its heart: sometimes the way back into our body is to first step out of the situation we’re caught inQuotable Moment“It’s going to get you out of your body in terms of the situation, but into your body in terms of you as a sensory being.” — Rachel RussellSomething to TryYou can try this right now, wherever you are. Pause, and gently notice:•       3 things you can see•       2 things you can hear•       1 thing you can smellYou don’t need to be in crisis to use it. It’s just as useful when you’re feeling scattered, restless or a little untethered. Think of it as a way of coming home to yourself for a moment before you decide what comes next.About RachelRachel Russell is the founder of Quiet Frankly Coaching, based in Bunbury, Western Australia.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.com A Note on WellbeingShe Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, please remember that this podcast is not a substitute for professional mental health support. If themes in this episode resonate or you are finding things difficult, we encourage you to reach out to a registered mental health practitioner, counsellor or psychologist. She Speaks is proudly supported by the Western Australian Government and Department of Communities Women’s Grants for a Stronger Future Grants Program.

Our brains love a complete story. Beginning, middle, end — filed away as truth. The trouble is, not every story our mind constructs is actually true. We fill in gaps, make assumptions, and before we know it, we’re responding to a version of events we’ve partly invented. In this She Short, Rachel Russell of Quiet Frankly Coaching shares a powerful question that can interrupt that cycle — one that creates space between what we think is happening and what’s actually going on. It’s a small pause with the potential to change the way we navigate every relationship in our lives.In This ShortRachel explores:•       How our brains default to creating complete narratives — and why those stories aren’t always grounded in fact•       The way assumptions and assertions can build quietly, especially when we’re confused by someone’s behaviour or trying to make sense of a situation•       A clarifying question to ask yourself before reacting: the story I am telling myself is… — and how naming the story opens the door to finding the factsQuotable Moment“Our brains by default love a story — they love beginning, middle, end, and file it away as truth. Unfortunately, not all the stories our brains create are actually true.” — Rachel RussellSomething to TryNext time you notice yourself building a narrative about someone’s behaviour — a partner, a colleague, a friend — pause before you respond and say to yourself: the story I am telling myself is… Then finish the sentence. See what comes up. You might find that what you’ve been treating as fact is actually assumption. And from there, you have a choice: you can check in, ask the question, or simply hold the story a little more lightly.About RachelRachel Russell is the founder of Quiet Frankly Coaching, based in Bunbury, Western Australia.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.com A Note on WellbeingShe Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, please remember that this podcast is not a substitute for professional mental health support. If themes in this episode resonate or you are finding things difficult, we encourage you to reach out to a registered mental health practitioner, counsellor or psychologist. She Speaks is proudly supported by the Western Australian Government and Department of Communities Women’s Grants for a Stronger Future Grants Program.

Something’s looming. Maybe it’s a conversation you’ve been putting off, a decision that won’t settle, or something on the horizon that’s making your stomach tighten. In this She Short, Rachel Russell of Quiet Frankly Coaching offers a reframe you can reach for in exactly those moments. It’s fast, it’s practical, and it works by redirecting the question we almost always default to — what’s the worst that can happen? — and replacing it with one that primes us to look for something entirely different.In This ShortRachel shares:•       A reframe for those moments when something feels apprehensive or a decision feels stuck•       Why asking what’s the worst that can happen? sends our mind searching for exactly that — and how to redirect it•       How one question — what is the best that could happen? — automatically primes us to look for and find possibilityQuotable Moment“If we ask what’s the best thing that could happen, we’re automatically priming ourselves to look for and find the best things that could happen.” — Rachel RussellSomething to TryThink of something that’s been sitting with you — a decision, an upcoming event, a conversation you’ve been turning over. Before your mind goes to the worst-case scenario, pause and ask: what is the best that could happen here? Let yourself sit with the answer. You might be surprised by what your mind finds when you point it in a different direction.About RachelRachel Russell is the founder of Quiet Frankly Coaching, based in Bunbury, Western Australia.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.com A Note on WellbeingShe Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, please remember that this podcast is not a substitute for professional mental health support. If themes in this episode resonate or you are finding things difficult, we encourage you to reach out to a registered mental health practitioner, counsellor or psychologist. She Speaks is proudly supported by the Western Australian Government and Department of Communities Women’s Grants for a Stronger Future Grants Program.

Before we can move towards anything, we need to know where we’re starting from. It sounds obvious, but as Rachel Russell of Quiet Frankly Coaching explains, it’s a question many of us resist — because honestly taking stock of where we are can be uncomfortable, especially when it’s not where we want to be. In this She Snippet, Rachel shares the very first question she asks every client, and unpacks something quietly profound: that real, lasting change is always preceded by a feeling of too much. Like taking off a jumper — you won’t do it until you’re too warm. And that discomfort? It’s not a sign that something is wrong. It’s the beginning of something shifting.In This SnippetRachel explores:•       Why where are you now? is the essential starting point for meaningful change — and why it’s often harder to answer than we expect•       Taking honest stock of where we are emotionally, spiritually, socially, financially — across all the dimensions of our lives•       How great change is always preceded by a feeling of too much — and why that discomfort is actually the signal that we’re readyQuotable Moment“Great change will only ever be preceded by something when we are feeling too much of something. If we think about taking off a jumper — you will not take off a jumper unless you are too hot.” — Rachel RussellSomething to TryFind a quiet moment and sit with Rachel’s question: where am I now? Not where you think you should be, or where you were six months ago, but where you are right now — emotionally, physically, in your relationships, in your sense of self. You don’t need to judge what you find. Simply noticing is the first step. And if what you notice feels uncomfortable, consider that this might be the very thing that’s preparing you to move.About RachelRachel Russell is the founder of Quiet Frankly Coaching, based in Bunbury, Western Australia.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.com A Note on WellbeingShe Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, please remember that this podcast is not a substitute for professional mental health support. If themes in this episode resonate or you are finding things difficult, we encourage you to reach out to a registered mental health practitioner, counsellor or psychologist. She Speaks is proudly supported by the Western Australian Government and Department of Communities Women’s Grants for a Stronger Future Grants Program.

We make countless decisions every day — some that carry real weight, and some as ordinary as what to have for dinner (a question Rachel freely admits she finds endlessly annoying). In this She Snippet, Rachel Russell of Quiet Frankly Coaching shares one of her favourite decision-making tools: a single question that cuts through the noise and reconnects us with the version of ourselves we most want to be. It works for the big moments and the small ones, and it’s disarmingly simple.In This SnippetRachel explores:•       A powerful decision-making question: what would my best self do? — and how it works across the everyday and the extraordinary•       How asking this question changes the lens through which we see our choices — from work and finances to what we put on our plates•       Why our unconscious mind responds to the question as though we’re already that person — and how that sets us up to step into the answerQuotable Moment“When we ask ourselves what would my best self do, we are automatically setting ourselves up for success — and our unconscious mind is going to set up opportunities for us to step into being our best self.” — Rachel RussellSomething to TryChoose one decision today — it doesn’t have to be a big one — and before you act, ask yourself: what would my best self do? Not your perfect self, not the version that has it all figured out, but the you that you most want to be. Notice how the question shifts something. Then, as Rachel says, act accordingly and charge on.About RachelRachel Russell is the founder of Quiet Frankly Coaching, based in Bunbury, Western Australia.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.com A Note on WellbeingShe Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, please remember that this podcast is not a substitute for professional mental health support. If themes in this episode resonate or you are finding things difficult, we encourage you to reach out to a registered mental health practitioner, counsellor or psychologist. She Speaks is proudly supported by the Western Australian Government and Department of Communities Women’s Grants for a Stronger Future Grants Program.

Most of us know the question well: what’s the worst that can happen? We reach for it when we’re weighing up a decision, trying to talk ourselves into something, or quietly bracing for things to go wrong. In this She Snippet, Rachel Russell of Quiet Frankly Coaching introduces us to one of her favourite tools from neurolinguistic programming — the reframe. And she offers a simple but powerful inversion: instead of preparing for the worst, what if we allowed ourselves to imagine the best? It’s a shift that’s lighter than you’d expect, and more transformative than it first appears.In This SnippetRachel explores:•       The concept of reframing — looking at a situation through a different lens and how that shift changes what we see and what we invite into our lives•       Why our unconscious mind doesn’t filter what we tell it — it believes it all, which means the stories we choose to focus on genuinely shape our experience•       A beautiful reframe to carry with you: swapping what’s the worst that can happen? for what’s the best that could happen? — and how that one question can lighten your dayQuotable Moment“When we add a reframe, it is really empowering because it then changes the way we see our world and then changes the things that are coming to our world.” — Rachel RussellSomething to TryThe next time you catch yourself asking what’s the worst that can happen?, pause and try Rachel’s reframe: what’s the best that could happen? Notice what it does to your body, your mood, the way you hold the decision in front of you. You might find, as Rachel describes, that you’re smiling before you even finish the sentence.About RachelRachel Russell is the founder of Quiet Frankly Coaching, based in Bunbury, Western Australia.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.com A Note on WellbeingShe Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, please remember that this podcast is not a substitute for professional mental health support. If themes in this episode resonate or you are finding things difficult, we encourage you to reach out to a registered mental health practitioner, counsellor or psychologist. She Speaks is proudly supported by the Western Australian Government and Department of Communities Women’s Grants for a Stronger Future Grants Program.

It sounds like such a straightforward question: where do you want to be? But as Rachel Russell of Quiet Frankly Coaching knows from her work with clients, it’s one that many of us struggle to answer. Sometimes we’re so caught in the weight of where we are right now that imagining anything different feels impossible. Other times, we hold ourselves back from even allowing the possibility of what could be. In this She Snippet, Rachel gently challenges us to sit with the question — and to consider that our minds are already more ready for change than we might think.In This SnippetRachel explores:•       Why so many of us get stuck in the where we are now — and how that can keep us from seeing what else is possible•       The two patterns she sees in her clients: not knowing what they want, and not giving themselves permission to want it•       How our unconscious mind doesn’t distinguish between truth and fiction — and why that means imagining a different life is more than wishful thinking, it’s the beginning of real changeQuotable Moment“Oftentimes we don’t allow ourself the possibility of what could be or what might be. We keep it as a ‘I really want, but…’” — Rachel RussellSomething to TryTake a quiet moment and let yourself sit with Rachel’s question: where do you want to be? Not where you think you should be, or where others expect you to be — but where you genuinely want to be. It might be about how you want to feel, how you want to show up in your relationships, or what kind of life you want to be living. You don’t need all the answers. Just allowing the question is a powerful place to start.About RachelRachel Russell is the founder of Quiet Frankly Coaching, based in Bunbury, Western Australia.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.com A Note on WellbeingShe Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, please remember that this podcast is not a substitute for professional mental health support. If themes in this episode resonate or you are finding things difficult, we encourage you to reach out to a registered mental health practitioner, counsellor or psychologist. She Speaks is proudly supported by the Western Australian Government and Department of Communities Women’s Grants for a Stronger Future Grants Program.

Have you ever noticed the weight of the word should? It follows us through the day — I should be doing more, I should know better, I should be further along by now. It’s quiet, persistent, and heavy. In this She Snippet, Rachel unpacks what the research tells us about should and why it so often leaves us feeling like we’re getting it wrong. Then she offers something beautifully simple: a one-word shift that can change everything.In This SnippetRachel invites us to notice the language we carry with us, and explores:•       Why walking around with a perpetual sense of should can leave us feeling wrong, heavy and weighed down by obligation•       What the research on language tells us about should — and how it quietly undermines our sense of self•       A practical, empowering shift from should to could — and how this small change moves us from obligation to choice, and from heaviness to something lighterQuotable Moment“If we are not doing something and we should be doing it, then we’re wrong because we’re not doing it. And so it makes us feel quite heavy. It’s very laden with obligation.” — Rachel“Could denotes choice. It’s bringing us back into the seat of empowerment rather than victimhood.” — RachelSomething to TryNext time you catch yourself thinking I should…, pause. Try replacing it with I could… Notice what shifts. Does it feel a little lighter? Does it open up a sense of choice? You might like to share this with someone you care about, or simply sit with it yourself.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.comA Note on WellbeingShe Speaks is dedicated to amplifying women’s voices on self-care and wellbeing. While we share personal experiences and lived wisdom, please remember that this podcast is not a substitute for professional mental health support. If themes in this episode resonate or you are finding things difficult, we encourage you to reach out to a registered mental health practitioner, counsellor or psychologist. She Speaks is proudly supported by the Western Australian Government and Department of Communities Women’s Grants for a Stronger Future Grants Program.

She Speaks: Five Empowerment Strategies That Don’t Cost a ThingPart Two — A conversation with Narelle Lemon and Rachel RussellEpisode OverviewIn Part One, Narelle and Rachel named the gap — the exhaustion, the stuckness, and the belief systems that keep so many women feeling like they’re not enough, too much, or simply wrong. Now, in Part Two, they move into what can actually shift. Rachel walks us through five empowerment strategies that are free, accessible, and designed for real life — for the woman in the shopping queue, at the school gate, in the car, or standing at the kitchen bench wondering how she’s going to get through the day.What makes these strategies different is that none of them ask you to pretend. There’s no faking it until you make it here. Rachel is clear: if you’re already feeling low, the last thing that helps is being told to just be happy. Instead, these tools work with where you are. They meet your nervous system where it’s at. And they’re designed to be used again and again, in small moments, without needing time, money, or permission from anyone else.In This EpisodeRachel guides us through five empowerment strategies:1.     Change your language: from should to could — one word that shifts the weight of obligation into the lightness of choice. Rachel unpacks why should always carries a silent verdict of wrong, and how could gives us our agency back2.     Ground your body — simple, free practices to calm a nervous system that’s been running in survival mode. Feet flat on the ground. Conscious breathing. Feeling the earth beneath you. Rachel explains how every emotion we carry gets stored in the body, and why releasing some of that is essential before we can move forward3.     Somatic shifts — small physical movements that shift what’s happening in your body. Rolling your shoulders back just one centimetre. A deep sigh to let something go. Humming (because, as Rachel points out, you simply can’t hum and be in a bad mood at the same time)4.     Aim for the next best feeling — not happiness, not joy, just something a fraction better than where you are right now. Rachel challenges the pressure to leap from low to elated, and instead offers something our nervous system can actually handle. No pretending. No faking. Just one small step up5.     Reframe — taking a thought and looking at it through a different lens. Rachel uses the image of standing on a table to see what you couldn’t see from the floor, and offers a powerful swap: instead of asking what’s the worst that could happen?, ask what’s the best that could happen?Quotable Moments“I feel crap and now I have to fake that I’m not? That’s not going to help. We’re just aiming for the next best feeling. And we’re not feeling wrong that we can’t get to joy.” — Rachel Russell“You can’t hum and be in a bad mood at the same time.” — Rachel RussellSomething to TryYou don’t need to try all five at once. Choose one. The one that felt most like it was speaking to you. Maybe it’s swapping should for could for the rest of the day. Maybe it’s putting your feet flat on the ground right now and taking one slow breath. Maybe it’s giving yourself permission to aim for the next best feeling instead of trying to leap to happy. Try it once. Notice what happens. And if it helps, come back to it tomorrow. These strategies are designed to be returned to — quietly, in the everyday, as many times as you need.About USRachel Russell is the founder of Quite Frankly Coaching, based in Bunbury, Western Australia. She supports children's mental health, behaviour and resilience while helping families thrive.<<

She Speaks: For the Women Who Hold More Than Most Will Ever UnderstandPart One — A conversation with Narelle Lemon and Rachel RussellEpisode OverviewThis episode is for the women who keep going even when they’re running on empty. The single mothers, the women in rural and remote communities, the mothers of neurodivergent children, the teen mothers who’ve been told they made their bed and now have to lie in it. The women for whom “self-care” sounds like one more thing on a list that’s already impossible.In the first of a two-part series, Professor Narelle Lemon sits down with Rachel Russell of Quite Frankly Coaching for a conversation that is equal parts honest and hopeful. Together they explore the questions that sit beneath so much of women’s exhaustion: Where am I right now? Where do I long to be? And what’s getting in the way? Rachel brings her experience working with women who feel stuck, frozen, or who have quietly abandoned themselves — and she offers something different. Not more to do, but a way of seeing things differently. A shift in language. A question that opens a door. The kind of tools that meet women exactly where they are and don’t ask them to be anywhere else first.In This EpisodeNarelle and Rachel explore:•       What Rachel has been seeing in women — the exhaustion, the sense of being stuck, and why self-care can feel like an impossible ask for women carrying the weight they carry•       Three powerful questions that form the foundation for change: Where are you now? Where do you want to be? And what’s getting in the way?•       The core belief systems Rachel sees at the root of so much of women’s stuckness: I’m too much. I’m not enough. I’m wrong. And how we unconsciously look for evidence to confirm them•       Why so many women feel unsafe within themselves — and what it means to have lost trust in yourself•       The power of reframing: moving from blame and shame into what can I learn from this? What can I see now that I couldn’t see before?•       Why beliefs can be rewritten — and Rachel’s unforgettable reminder that if granite rock can grow, so can weQuotable Moments“A lot of women do not feel safe within themselves. They have abandoned themselves. They have lost their own trust.” — Rachel Russell“If granite rock can grow, you can change your belief systems. Just aim for an emotion that’s a little bit better for you in the moment.” — Rachel RussellSomething to Sit WithThis episode isn’t asking you to do more. It’s inviting you to pause and be honest with yourself about three things: Where am I right now? Where do I want to be? And what’s getting in the way? You don’t need to answer them all at once. You might start with just the first one. And if what comes up is uncomfortable — if the answer is that you’re tired, stuck, or carrying a belief about yourself that isn’t serving you — know that noticing it is not a failure. It’s the beginning. As Narelle and Rachel remind us, this isn’t about doing life by doing more. It’s about choosing with intention.About USRachel Russell is the founder of Quite Frankly Coaching, based in Bunbury, Western Australia. She supports children's mental health, behaviour and resilience while helping families thrive. Professor Narelle Lemon is the founder of She Speaks, based in Perth Western Australia. She is a coach, writer, speaker and thought leader in wellbeing informed by positive psychology, arts and education and works across multiple contexts to help others thrive.What’s NextThis is Part One of a two-part series. Stay with us for Part Two, where Narelle and Rachel go deeper into th

Episode Overview"Can you help?" is vague. "Can you watch the kids for two hours on Thursday so I can shower?" is specific. One of these actually gets results.In this snippet, Delyse Clayden breaks down the three types of support every parent needs—practical, emotional, and informational—and offers twelve concrete strategies for actually asking for it. Because here's what we forget: most people want to help. They feel valued when asked. They just don't know what you need until you tell them. This episode is about getting specific, letting go of the "do it all" mindset, and remembering that there are no medals for exhaustion.This EpisodeDelyse shares the three types of support parents need and twelve practical strategies for asking. We explore three types of support: practical (laundry, meals, childcare), emotional (someone to listen without judgment), and informational (professional advice)Quotable Moments"There are no medals for doing it all on your own. You just end up exhausted and burned out." — Delyse Clayden"Asking for help's not a weakness, it's a wisdom." — Delyse Clayden"Self-caring and asking for help when needed makes you a better caregiver to others. It doesn't make you less of a caregiver." — Delyse Clayden"You deserve support. Life is too difficult to do it on your own." — Delyse ClaydenAbout Your HostsProfessor Narelle Lemon is a researcher, educator, and passionate advocate for women's wellbeing based at Edith Cowan University in Perth. Creator of She Speaks and the Citizen Wellbeing Scientist project, Narelle has dedicated over 25 years to one powerful belief: self-care is not selfish—it's essential.Delyse Clayden is an experienced educator, disability advocate, and mother of three. Specialising in Anxiety, Autism, and working with siblings, Delyse brings both personal and professional experience to her advocacy work. Her unique perspective as both an educator and a parent living alongside additional needs allows her to connect authentically with families.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.comA Note on WellbeingShe Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences and practical strategies, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner.She Speaks is proudly supported by the Western Australian Government and Department of Communities Women's Grants for a Stronger Future Grants Program.She Speaks Podcast was recorded on the lands of the Whadjuk Nyoongar people. We respectfully acknowledge our elders past, present, and emerging.

Episode OverviewYou're dragging your kids through the school gate with your hair a mess. The parent next to you looks perfectly polished and calm. You tell yourself they've got it together and you don't. But here's what you're not seeing: they probably feel exactly the same way about someone else.In this snippet, Delyse Clayden unpacks why asking for help feels so impossibly hard—and why so many of us say "I'm fine" when we're anything but. From the trained educator who couldn't admit she needed help with her own children's disabilities, to the fear that needing support means failing as a parent, this episode names the barriers so we can start dismantling them.This EpisodeDelyse identifies six reasons why asking for help feels so difficult—and what happens when we don't. We explore:Unrealistic self-expectationsViewing help as failureGender role expectationsFear of admitting problemsUncertainty about where to startFear of being a burdenThe cost of going without helpBuilding your villageQuotable Moments"I'm a trained educator and admitting that I couldn't do it all for them, it wasn't easy to ask for help. You don't want to admit that you are not enough." — Delyse Clayden"Let's assume that people are going to congratulate us for recognizing when support was needed." — Delyse Clayden"Parents can't always be honest with your parents. But if you've got other people that have helped develop you, then you've got more people to support you, support the children." — Delyse Clayden"Ask for help. Don't be shy." — Delyse ClaydenAbout Your HostsProfessor Narelle Lemon is a researcher, educator, and passionate advocate for women's wellbeing based at Edith Cowan University in Perth. Creator of She Speaks and the Citizen Wellbeing Scientist project, Narelle has dedicated over 25 years to one powerful belief: self-care is not selfish—it's essential.Delyse Clayden is an experienced educator, disability advocate, and mother of three. Specialising in Anxiety, Autism, and working with siblings, Delyse brings both personal and professional experience to her advocacy work. Her unique perspective as both an educator and a parent living alongside additional needs allows her to connect authentically with families.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.comA Note on WellbeingShe Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences and practical strategies, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner.She Speaks is proudly supported by the Western Australian Government and Department of Communities Women's Grants for a Stronger Future Grants Program.She Speaks Podcast was recorded on the lands of the Whadjuk Nyoongar people. We respectfully acknowledge our elders past, present, and emerging.

Episode OverviewYou're at playgroup watching someone else's child do something yours hasn't done yet. You're at school drop-off comparing yourself to the polished parent who seems to have it all together. You're at home wondering why one of your children can do something their sibling can't.In this snippet, Delyse Clayden names the comparison trap for what it is—a natural human tendency that can quietly devastate our mental health and our children's self-esteem. But here's the shift: comparison can be unlearned. From practical scripts to shut down unhelpful playground conversations, to helping your child measure progress against their own baseline (not someone else's), this episode offers a way out of the compare-athon.This EpisodeDelyse shares strategies for escaping the comparison trap—for ourselves and our children. We explore:The many faces of comparisonTalk about it openlySocial media reality checkModel what you want to seeHealthy self-comparisonCelebrate uniquenessChange the questionsShift the internal dialogue:Scripts for shutting down unhelpful conversationsFor children with disabilityGive graceQuotable Moments"Their only fair comparison is with who they were yesterday." — Delyse Clayden"I'm happy with my child's progress at the moment. We are taking each beautiful step as it comes." — Delyse Clayden"Children flourish when they feel unconditionally valued for who they are, not judged against others." — Delyse Clayden"When you stop comparing and start celebrating their unique journey, you build trust, you build confidence, and authentic growth." — Delyse ClaydenAbout Your HostsProfessor Narelle Lemon is a researcher, educator, and passionate advocate for women's wellbeing based at Edith Cowan University in Perth. Creator of She Speaks and the Citizen Wellbeing Scientist project, Narelle has dedicated over 25 years to one powerful belief: self-care is not selfish—it's essential.Delyse Clayden is an experienced educator, disability advocate, and mother of three. Specialising in Anxiety, Autism, and working with siblings, Delyse brings both personal and professional experience to her advocacy work. Her unique perspective as both an educator and a parent living alongside additional needs allows her to connect authentically with families.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.comA Note on WellbeingShe Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences and practical strategies, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner.She Speaks is proudly supported by the Western Australian Government and Department of Communities Women's Grants for a Stronger Future Grants Program.She Speaks Podcast was recorded on the lands of the Whadjuk Nyoongar people. We respectfully acknowledge our elders past, present, and emerging.

She Snippets for She Speaks Podcast Series 3 — Making Sense of the Hard Bits of ParentingEpisode OverviewSome days you'll navigate the hard moments beautifully. Other days you'll lose your patience, say the wrong thing, or handle it in a way you'll regret. That's not failure—that's being human. What matters is the pattern over time.In this snippet, Delyse Clayden reframes what it means to support a child through meltdowns—and then turns the lens back on us. If we're teaching our children to reach out for help when they need it, why do we expect ourselves to do this alone? This episode is about finding your people: the professionals, the support groups, the online communities where someone will simply understand.This EpisodeDelyse explores who to reach out to and why asking for help is wisdom, not weakness. We explore:Reframing meltdownsWhat meltdowns teach usThe scaffolding balanceFrom adversary to allyCo-regulation before self-regulationProfessional supportParent support groupsSocial media for goodModel help-seekingQuotable Moments"Your child learns the most important lesson of all: when things fall apart, someone will be there to help them through it." — Delyse Clayden"We wouldn't expect children to be able to self-regulate immediately on their own. Why do we expect adults and parents to have to do it?" — Delyse Clayden"Asking for help is not failure. It's wisdom." — Delyse Clayden"We're trying to teach them to reach out for help when they need it. We actually need to model that ourselves." — Delyse ClaydenAbout Your HostsProfessor Narelle Lemon is a researcher, educator, and passionate advocate for women's wellbeing based at Edith Cowan University in Perth. Creator of She Speaks and the Citizen Wellbeing Scientist project, Narelle has dedicated over 25 years to one powerful belief: self-care is not selfish—it's essential.Delyse Clayden is an experienced educator, disability advocate, and mother of three. Specialising in Anxiety, Autism, and working with siblings, Delyse brings both personal and professional experience to her advocacy work. Her unique perspective as both an educator and a parent living alongside additional needs allows her to connect authentically with families.Resources Mentioned•       Autism Association of Western Australia: www.autism.org.auConnect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.comA Note on WellbeingShe Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences and practical strategies, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner.She Speaks is proudly supported by the Western Australian Government and Department of Communities Women's Grants for a Stronger Future Grants Program.She Speaks Podcast was recorded on the lands of the Whadjuk Nyoongar people. We respectfully acknowledge our elders past, present, and emerging.

She Snippets for She Speaks Podcast Series 3 — Making Sense of the Hard Bits of ParentingEpisode OverviewWe say "take care of yourself first" like it's simple. But when you're in the middle of a child's meltdown—doubting your abilities, worrying about other people's judgments, genuinely frightened by the intensity of all these emotions—self-care can feel impossible.In this snippet, Delyse Clayden acknowledges what so many parents feel but rarely say: managing a child's intense emotions is exhausting, and it triggers our own strong reactions. Small children can be surprisingly destructive, and that can be devastating. This episode gives you permission to struggle—and practical strategies for both caring for yourself and helping your child learn from what happened.This EpisodeDelyse shares strategies for managing your own responses during meltdowns, plus how to reflect and rehearse with your child afterwards. We explore: Acknowledge it's hardSelf-care in the stormMeltdowns aren't defianceReflect and rehearse Ask curious questionsPractice alternativesAcknowledge their effortsABC journalingPrevention for tantrums For inflexible children Co-design calm-down kitsCelebrate small winsWhen to reach outQuotable Moments"Managing a child's intense emotions is exhausting, and they can really trigger your own strong reactions." — Delyse Clayden"A meltdown isn't a deliberate act of defiance towards you." — Delyse Clayden"You're not expected to handle everything alone." — Delyse Clayden"If you feel afraid, exhausted, or overwhelmed... there are times when you really must reach out to get some support." — Delyse ClaydenAbout Your HostsProfessor Narelle Lemon is a researcher, educator, and passionate advocate for women's wellbeing based at Edith Cowan University in Perth. Creator of She Speaks and the Citizen Wellbeing Scientist project, Narelle has dedicated over 25 years to one powerful belief: self-care is not selfish—it's essential.Delyse Clayden is an experienced educator, disability advocate, and mother of three. Specialising in Anxiety, Autism, and working with siblings, Delyse brings both personal and professional experience to her advocacy work. Her unique perspective as both an educator and a parent living alongside additional needs allows her to connect authentically with families.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.comA Note on WellbeingShe Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences and practical strategies, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner.She Speaks is proudly supported by the Western Australian Government and Department of Communities Women's Grants for a Stronger Future Grants Program.She Speaks Podcast was recorded on the lands of the Whadjuk Nyoongar people. We respectfully acknowledge our elders past, present, and emerging.

She Snippets for She Speaks Podcast Series 3 — Making Sense of the Hard Bits of ParentingEpisode OverviewWorking in the disability industry, Delyse hears a lot of parents say their child had a meltdown when actually it was a tantrum. That distinction matters—because what works for one won't work for the other.In this snippet, Delyse explains what's really happening in each, why sensory overload is such a significant trigger, and what to do when you and your child are both overwhelmed at the same time. Because sometimes, you won't be the calm one—and accepting that is completely okay.This EpisodeDelyse explores the critical difference between tantrums and meltdowns, and what happens when sensory overload hits you both. We explore:TantrumsMeltdownsSensory overloadWhen you're both overwhelmedFor parents who don't experience sensory overwhelmQuotable Moments"A meltdown feels like you're not yourself anymore—like shaking a soda bottle all day long. And then finally it opens and everything erupts." — Adult with autism, quoted by Delyse"There are times when you won't keep calm. And accepting that is completely okay." — Delyse Clayden"They're not doing this to you. They're not trying to be difficult. They're experiencing something difficult." — Delyse Clayden"You are in a perfect place to understand your child because you've been there yourself." — Delyse ClaydenAbout Your HostsProfessor Narelle Lemon is a researcher, educator, and passionate advocate for women's wellbeing based at Edith Cowan University in Perth. Creator of She Speaks and the Citizen Wellbeing Scientist project, Narelle has dedicated over 25 years to one powerful belief: self-care is not selfish—it's essential.Delyse Clayden is an experienced educator, disability advocate, and mother of three. Specialising in Anxiety, Autism, and working with siblings, Delyse brings both personal and professional experience to her advocacy work. Her unique perspective as both an educator and a parent living alongside additional needs allows her to connect authentically with families.Connect With UsFollow She Speaks on Instagram: @shespeakswellbeingstrategiesVisit our website: www.shespeakswellbeing.comDelyse Clayden — Disability AdvocateA Note on WellbeingShe Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences and practical strategies, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner.She Speaks is proudly supported by the Western Australian Government and Department of Communities Women's Grants for a Stronger Future Grants Program.She Speaks Podcast was recorded on the lands of the Whadjuk Nyoongar people. We respectfully acknowledge our elders past, present, and emerging.

She Snippets for She Speaks Podcast Series 3 — Making Sense of the Hard Bits of ParentingEpisode OverviewWe've all been there—the carefully planned day that suddenly dissolves into chaos. The unexpected meltdown that derails what should have been a simple transition. We reach for structure, believing routines are the answer. And often they are. But what happens when the systems we create actually hold our children back?In this snippet, Delyse explores the difference between helpful routine and harmful rigidity, why some children can't be flexible (not won't), and how to build enough predictability for security while creating space for growth. The goal isn't perfect adherence to a schedule—it's raising children who can navigate both the predictable and the unexpected.This EpisodeDelyse explores the balance between structure and flexibility—being prepared for not being prepared. We explore:The power of predictabilityThe paradoxThe middle pathPractical strategiesRethinking "no"Quotable Moments"You are working with skill, not will. The child who can't transition smoothly isn't being difficult on purpose. They're showing us the edges of their current capabilities." — Delyse Clayden"The routine that comforts can also reinforce rigidity." — Delyse Clayden"Boredom—the state we rush to eliminate—is actually what motivates children to seek new experiences and engage in creative thinking." — Delyse Clayden"The most important routine we can establish might just be the habit of pausing, breathing, and asking: What does my child need right now to grow?" — Delyse ClaydenAbout Your HostsProfessor Narelle Lemon is a researcher, educator, and passionate advocate for women's wellbeing based at Edith Cowan University in Perth. Creator of She Speaks and the Citizen Wellbeing Scientist project, Narelle has dedicated over 25 years to one powerful belief: self-care is not selfish—it's essential.Delyse Clayden is an experienced educator, disability advocate, and mother of three. Specialising in Anxiety, Autism, and working with siblings, Delyse brings both personal and professional experience to her advocacy work. Her unique perspective as both an educator and a parent living alongside additional needs allows her to connect authentically with families.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.com•       Delyse Clayden — Disability AdvocateA Note on WellbeingShe Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences and practical strategies, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner.She Speaks is proudly supported by the Western Australian Government and Department of Communities Women's Grants for a Stronger Future Grants Program.She Speaks Podcast was recorded on the lands of the Whadjuk Nyoongar people. We respectfully acknowledge our elders past, present, and emerging.

She Snippets for  She Speaks Podcast Series 3 — Making Sense of the Hard Bits of ParentingEpisode OverviewWhen you're going through something difficult—health battles, mental health challenges, overwhelming circumstances—how do you talk to your children about it? How much is too much? How little leaves them filling in the gaps with their imagination?In this snippet, Delyse shares practical guidance on having age-appropriate conversations with your children about your own needs. Because children often know when something's wrong. They hear fragments of conversations. And silence doesn't protect them—it leaves them alone with their worry.This EpisodeDelyse shares 25 tips on being honest with your children about your own struggles—without overwhelming them. We explore:How to shareAge-appropriate languageAsking for helpCreating spaceWhen they respondModellingQuotable Moments"It is okay to not be okay. We're telling them that." — Delyse Clayden"They often know when a parent isn't being truthful. They'll worry more if you keep things a secret." — Delyse Clayden"No one expects you to be perfect—and it's in those imperfect moments that the learning occurs." — Delyse Clayden"Crying is not a sign of weakness. It's one of the best gifts you can give yourself in order to process and to feel those emotions." — Delyse ClaydenAbout Your HostsProfessor Narelle Lemon is a researcher, educator, and passionate advocate for women's wellbeing based at Edith Cowan University in Perth. Creator of She Speaks and the Citizen Wellbeing Scientist project, Narelle has dedicated over 25 years to one powerful belief: self-care is not selfish—it's essential.Delyse Clayden is an experienced educator, disability advocate, and mother of three. Specialising in Anxiety, Autism, and working with siblings, Delyse brings both personal and professional experience to her advocacy work. Her unique perspective as both an educator and a parent living alongside additional needs allows her to connect authentically with families.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.comA Note on WellbeingShe Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences and practical strategies, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner.She Speaks is proudly supported by the Western Australian Government and Department of Communities Women's Grants for a Stronger Future Grants Program.She Speaks Podcast was recorded on the lands of the Whadjuk Nyoongar people. We respectfully acknowledge our elders past, present, and emerging.

She Snippets for She Speaks Podcast Series 3 — Making Sense of the Hard Bits of ParentingEpisode OverviewSo you have ADHD and you're parenting—possibly children who also have ADHD. You know the challenges. But what can you actually DO about it?In this snippet, Delyse shares nine practical strategies for parenting with an ADHD brain. From scheduling connection time to delegating tasks to the people who can handle them, this episode is about building systems that work WITH your brain, not against it. Because you don't need to do it all on your own—and trying to will only deplete you faster.This EpisodeDelyse shares nine strategies for parenting with ADHD. We explore:Get your own ADHD managed firstMake time for your childrenUse timers like your life depends on itStay consistent (even when it's hard)Take real breaksDivide and conquerTalk to your therapistUse external reminders for everythingBuild routines and plan aheadQuotable Moments"If you don't schedule it, it won't happen." — Delyse Clayden"Your mind might wander—this is not a character flaw. It is ADHD." — Delyse Clayden"I'm not putting my child in timeout. I'm putting myself in timeout. If anyone deserves time away from everybody, it's me." — Delyse Clayden"Taking breaks shouldn't be a treat or something you feel guilty for. It should be part of your routine to maintain your health and wellbeing." — Delyse ClaydenAbout Your HostsProfessor Narelle Lemon is a researcher, educator, and passionate advocate for women's wellbeing based at Edith Cowan University in Perth. Creator of She Speaks and the Citizen Wellbeing Scientist project, Narelle has dedicated over 25 years to one powerful belief: self-care is not selfish—it's essential.Delyse Clayden is an experienced educator, disability advocate, and mother of three. Specialising in Anxiety, Autism, and working with siblings, Delyse brings both personal and professional experience to her advocacy work. Her unique perspective as both an educator and a parent living alongside additional needs allows her to connect authentically with families.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.comA Note on WellbeingShe Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences and practical strategies, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner.She Speaks is proudly supported by the Western Australian Government and Department of Communities Women's Grants for a Stronger Future Grants Program.She Speaks Podcast was recorded on the lands of the Whadjuk Nyoongar people. We respectfully acknowledge our elders past, present, and emerging.

She Snippets for She Speaks Podcast Series 3 — Making Sense of the Hard Bits of ParentingEpisode OverviewWomen's ADHD often goes undiagnosed or misdiagnosed—labelled as anxiety, depression, or premenopausal symptoms. The hyperactivity might not be visible, but the poor focus and memory struggles are real. And when you're parenting on top of that, seeking support isn't optional. It's critical.In this snippet, Delyse explores what it means to lean on your village—and why so many of us resist it. We get stubborn. We convince ourselves we have to do it all alone. But here's the thing: asking for help isn't weakness. It's wisdom. And the people who offer? They often feel honoured to be asked.This EpisodeDelyse shares insights on leaning into support as an ADHD mum. We explore:Why women's ADHD gets missedLeaning on your villageWhy accepting help helps them tooConnecting with other parentsCheck if your kids have it tooTurn your ADHD into an advantageQuotable Moments"If you're a mum with ADHD, seeking support isn't optional. It's critical." — Delyse Clayden"Don't ever think that you're putting a burden on someone else—they can say no. But for people who like to help, being asked feels like an honour." — Delyse Clayden"You're not broken. You're not failing. You just need the right strategies and support." — Delyse Clayden"Asking for help isn't weakness. It's wisdom." — Delyse ClaydenAbout Your HostsProfessor Narelle Lemon is a researcher, educator, and passionate advocate for women's wellbeing based at Edith Cowan University in Perth. Creator of She Speaks and the Citizen Wellbeing Scientist project, Narelle has dedicated over 25 years to one powerful belief: self-care is not selfish—it's essential.Delyse Clayden is an experienced educator, disability advocate, and mother of three. Specialising in Anxiety, Autism, and working with siblings, Delyse brings both personal and professional experience to her advocacy work. Her unique perspective as both an educator and a parent living alongside additional needs allows her to connect authentically with families.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.comA Note on WellbeingShe Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences and practical strategies, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner.She Speaks is proudly supported by the Western Australian Government and Department of Communities Women's Grants for a Stronger Future Grants Program.She Speaks Podcast was recorded on the lands of the Whadjuk Nyoongar people. We respectfully acknowledge our elders past, present, and emerging.

She Snippets for She Speaks Podcast Series 3 — Parenting on Hard ModeEpisode OverviewParenting requires you to do repetitive tasks every single day with unwavering consistency. If you have ADHD, that's basically kryptonite.In this snippet, Delyse Clayden takes us through eight real ways ADHD shows up in parenting—from staying emotionally available during your child's meltdown (while managing your own dysregulation), to sitting through the 47th game of Candyland without zoning out, to remembering that one critical school form. This isn't about being a perfect parent. It's about recognising what you're up against and finding tools that actually work for your brain.This EpisodeDelyse shares eight ways ADHD impacts parenting—and what helps. We explore:•       Emotional availability: being present for your child when you're dealing with your own emotional dysregulation•       Parent-child connection: staying engaged during repetitive play when your brain wants to zone out•       The "deal with it immediately" strategy—because if it touches the bench, it's forgotten•       Keeping children safe from curious toddlers to teenage drivers (and not getting distracted by kangaroos in the field)•       Noticing and praising good behaviour—don't leave things unsaid•       Staying calm when everything is chaotic: you are the adult with more skills•       Setting and sticking to boundaries—because children thrive when they know where they standQuotable Moments"You're not a bad parent, you just need some different tools in your toolbox." — Delyse Clayden"Don't leave things till later. Deal with them straight away. As soon as I get a form, I sign it, pay for it—it does not touch the bench." — Delyse Clayden"Although the situation may be out of control, you are the one who's able to stay calm. Remembering that you are the adult and you have got the skills more so than the children do." — Delyse Clayden"There's no shame in asking for help at all." — Delyse ClaydenAbout Your HostsProfessor Narelle Lemon is a researcher, educator, and passionate advocate for women's wellbeing based at Edith Cowan University in Perth. Creator of She Speaks and the Citizen Wellbeing Scientist project, Narelle has dedicated over 25 years to one powerful belief: self-care is not selfish—it's essential.Delyse Clayden is an experienced educator, disability advocate, and mother of three. Specialising in Anxiety, Autism, and working with siblings, Delyse brings both personal and professional experience to her advocacy work. Her unique perspective as both an educator and a parent living alongside additional needs allows her to connect authentically with families.Resources Mentioned•       WA Mental Health Association: Resources on staying calm in challenging situations — www.mhc.wa.gov.au•       Delyse Clayden — Disability AdvocateConnect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.comA Note on WellbeingShe Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences and practical strategies, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner.

She Snippets for She Speaks Podcast Series 3 Episode OverviewYou're supposed to remember the birthdays, manage the schedules, keep track of who needs to be where and when. But what happens when your own brain won't cooperate? When the executive functioning that everyone assumes you have is running on empty?In this snippet, Delyse Clayden gets honest about parenting with an ADHD brain—the chaotic thoughts, the decision fatigue, and that moment when you think "if I have to remember one more thing, I'm going to snap." This isn't about fixing yourself. It's about understanding what you're working with, finding systems that actually help, and letting go of the guilt when things slip through the cracks.This EpisodeDelyse shares her own experience navigating the ADHD parent brain. We explore:•       The invisible expectations placed on parents—to just "know things" and "remember things"•       How executive functioning challenges add an extra layer to parenting•       The reality of ADHD running in families—managing your own brain while supporting your children's•       Practical strategies: visual schedules, reducing complexity, recording systems that work•       Why forgetting things doesn't make you a failure—and having contingency plans for when it happens•       Embracing ADHD as a "beautifully creative experience" rather than something to fight againstQuotable Moments"There are some days where I think if I have to make another decision or remember another thing, I'm going to snap." — Delyse Clayden"You are going to probably forget some things and that's okay. It's not the end of the world, and it's not necessarily your fault." — Delyse Clayden"Embrace the ADHD—it can be a beautifully creative experience. And don't be so hard on yourself." — Delyse ClaydenAbout Your HostsProfessor Narelle Lemon is a researcher, educator, and passionate advocate for women's wellbeing based at Edith Cowan University in Perth. Creator of She Speaks and the Citizen Wellbeing Scientist project, Narelle has dedicated over 25 years to one powerful belief: self-care is not selfish—it's essential.Delyse Clayden is an experienced educator, disability advocate, and mother of three. Specialising in Anxiety, Autism, and working with siblings, Delyse brings both personal and professional experience to her advocacy work. Her unique perspective as both an educator and a parent living alongside additional needs allows her to connect authentically with families.Resources Mentioned•       ADHD Parenting Skills by Age: Strategies for ages 2-18 •       Delyse Clayden — Disability AdvocateConnect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.comA Note on WellbeingShe Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences and practical strategies, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner. She Speaks is proudly supported by the Western Australian Government and Department of Communities Women's Grants for a Stronger Future Grants Program.

She Snippets for She Speaks Podcast Series 3 — Making Sense of the Hard Bits of ParentingEpisode OverviewWhen your child is in crisis, your primitive brain kicks in. You might feel angry, frightened, embarrassed, or frustrated. You might want to lecture, reason, or retaliate. These are normal reactions—but they won't help.In this snippet, Delyse Clayden walks through what to actually do when you're right in the middle of it. Four clear strategies: connect before you correct, keep everyone safe, help them shift gears, and reduce stimulation. This is the practical episode—what to do with your body, your voice, your words, and your presence when everything is falling apart.This EpisodeDelyse shares four strategies for navigating meltdowns as they happen. We explore:Connect before you correctKeep everyone safe (move and remove)Help them shift gearsReduce and remove stimulationOn judgment from others:•       "My child has autism and is overwhelmed" often shifts bystanders from judgment to understanding•       Or simply: "We need a moment"•       You don't have to justify yourself to anyone—the most important person is your child and your connection to themQuotable Moments"The child is having a problem, not being a problem." — Delyse Clayden"When they're in the middle of a meltdown, you are not teaching them anything. You are getting them calm first." — Delyse Clayden"Safety isn't negotiable, but your tone can remain calm and caring while you're still setting physical boundaries." — Delyse Clayden"Ignoring other people's judgments is very liberating." — Delyse ClaydenAbout Your HostsProfessor Narelle Lemon is a researcher, educator, and passionate advocate for women's wellbeing based at Edith Cowan University in Perth. Creator of She Speaks and the Citizen Wellbeing Scientist project, Narelle has dedicated over 25 years to one powerful belief: self-care is not selfish—it's essential.Delyse Clayden is an experienced educator, disability advocate, and mother of three. Specialising in Anxiety, Autism, and working with siblings, Delyse brings both personal and professional experience to her advocacy work. Her unique perspective as both an educator and a parent living alongside additional needs allows her to connect authentically with families.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.comA Note on WellbeingShe Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences and practical strategies, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner.She Speaks is proudly supported by the Western Australian Government and Department of Communities Women's Grants for a Stronger Future Grants Program.She Speaks Podcast was recorded on the lands of the Whadjuk Nyoongar people. We respectfully acknowledge our elders past, present, and emerging.

She Snippets for She Speaks Podcast Series 3 — Making Sense of the Hard Bits of ParentingEpisode OverviewFluorescent lights buzzing. Music blaring. Crowds pushing past. Trolleys clanging. Strong perfume. And somewhere in the middle of it all, your child is about to lose it—and honestly, so are you.In this snippet, Delyse Clayden shares what it's really like to parent a child with sensory processing difficulties—and how to look after your own needs at the same time. From the music wars in the car to the minefield of the supermarket, Delyse offers practical strategies born from years of lived experience. This isn't about getting it perfect. It's about finding what works for your family, without shame.This Episode We explore:Why sensory responses aren't about 'getting their own way'—they're about fear of the unknown and anxietyCreative workarounds at home: music schedules, letting children take control of what triggers themThe everyday sensory challenges: teeth brushing, socks, food textures, washing hairWhy staying calm yourself makes space for connection—like keeping everyone at the dinner tableSensory-friendly shopping strategies: timing, lists, headphones, escape plans, and letting go of clothing battlesPermission to use screens for distraction when you need to—without shameQuotable Moments"I didn't make it a big deal. Because I stayed calm with it, it made my need of them being at the table with us come true." — Delyse Clayden"You do what works for you. If you need to use a device for distraction, don't let anyone shame you for doing it." — Delyse Clayden"It's okay for them to express how they're feeling—that's something they're trying to communicate with you." — Delyse Clayden"Sometimes I go shopping, especially around Christmas time, that is too much for me. You spend an hour at the shops, then you need a half hour lie down." — Delyse ClaydenAbout Your HostsProfessor Narelle Lemon is a researcher, educator, and passionate advocate for women's wellbeing based at Edith Cowan University in Perth. Creator of She Speaks and the Citizen Wellbeing Scientist project, Narelle has dedicated over 25 years to one powerful belief: self-care is not selfish—it's essential.Delyse Clayden is an experienced educator, disability advocate, and mother of three. Specialising in Anxiety, Autism, and working with siblings, Delyse brings both personal and professional experience to her advocacy work. Her unique perspective as both an educator and a parent living alongside additional needs allows her to connect authentically with families.Connect With UsFollow She Speaks on Instagram: @shespeakswellbeingstrategiesVisit our website: www.shespeakswellbeing.comDelyse Clayden — Disability AdvocateA Note on WellbeingShe Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences and practical strategies, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner.She Speaks is proudly supported by the Western Australian Government and Department of Communities Women's Grants for a Stronger Future Grants Program.She Speaks Podcast was recorded on the lands of the Whadjuk Nyoongar people. We respectfully acknowledge our elders past, present, and emerging.

She Snippets for She Speaks Podcast Series 3 Parenting requires you to do repetitive tasks every single day with unwavering consistency. If you have ADHD, that's basically kryptonite. In this snippet, Delyse Clayden takes us through eight real ways ADHD shows up in parenting—from staying emotionally available during your child's meltdown (while managing your own dysregulation), to sitting through the 47th game of Candyland without zoning out, to remembering that one critical school form. This isn't about being a perfect parent. It's about recognising what you're up against and finding tools that actually work for your brain.This EpisodeDelyse shares eight ways ADHD impacts parenting—and what helps. We explore:•       Emotional availability: being present for your child when you're dealing with your own emotional dysregulation•       Parent-child connection: staying engaged during repetitive play when your brain wants to zone out•       Planning and organisation: the school forms, sports schedules, doctor's appointments, clean socks, and "did you take the meat out?"•       The "deal with it immediately" strategy—because if it touches the bench, it's forgotten•       Staying calm when everything is chaotic: you are the adult with more skills•       Setting and sticking to boundaries—because children thrive when they know where they standQuotable Moments"You're not a bad parent, you just need some different tools in your toolbox." — Delyse Clayden"Don't leave things till later. Deal with them straight away. As soon as I get a form, I sign it, pay for it—it does not touch the bench." — Delyse Clayden"Although the situation may be out of control, you are the one who's able to stay calm. Remembering that you are the adult and you have got the skills more so than the children do." — Delyse Clayden"There's no shame in asking for help at all." — Delyse ClaydenAbout Your HostsProfessor Narelle Lemon is a researcher, educator, and passionate advocate for women's wellbeing based at Edith Cowan University in Perth. Creator of She Speaks and the Citizen Wellbeing Scientist project, Narelle has dedicated over 25 years to one powerful belief: self-care is not selfish—it's essential.Delyse Clayden is an experienced educator, disability advocate, and mother of three. Specialising in Anxiety, Autism, and working with siblings, Delyse brings both personal and professional experience to her advocacy work. Her unique perspective as both an educator and a parent living alongside additional needs allows her to connect authentically with families.Resources Mentioned•       WA Mental Health Association: Resources on staying calm in challenging situations — www.mhc.wa.gov.au•       Delyse Clayden — Disability Advocate: www.volume-disabilityadvocacy.auConnect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.comA Note on WellbeingShe Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences and practical strategies, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner.

She Snippets for She Speaks Podcast Series 3 Episode OverviewSome people seem to have endless energy. Others don't. And some days, you wake up already running on empty—before you've even got out of bed.In this snippet, Delyse Clayden introduces Spoon Theory—a framework developed by a woman living with lupus that has since helped countless people make sense of the unpredictable nature of energy and capacity. Whether you're navigating your own limits, supporting a child who can't yet articulate theirs, or simply trying to understand why some days cost more than others, this episode offers a gentle reframe: you can't give what you don't have.This EpisodeDelyse explains how Spoon Theory works and why it matters for families. We explore:•       What Spoon Theory is—every day you wake up with a set number of 'spoons', and everything you do costs spoons•       Why the same task can cost different amounts on different days—making breakfast might be one spoon today, three spoons tomorrow•       The reality of invisible disabilities—fibromyalgia, chronic illness, and conditions others can't see•       How adults learn to ration spoons (planning rest before and after demanding days), but children haven't yet•       Why children show they're 'out of spoons' through behaviour rather than words•       A reminder to be kind—to others and to ourselves—when the spoons just aren't thereQuotable Moments"You can't give what you don't have." — Delyse Clayden"If we've got no spoons, we've got no spoons. It's as simple as that." — Delyse Clayden"They're not going to say 'I need time alone' or 'I need to rest.' They're usually just going to show it in inappropriate behaviours." — Delyse Clayden"Maybe just being a little bit kind to each other about that." — Delyse ClaydenResources Mentioned•       Spoon Theory: Originally developed by Christine Miserandino in 2003 to explain living with lupus. Read the original essay 'The Spoon Theory' at butyoudontlooksick.com•       Delyse Clayden — Disability AdvocateAbout Your HostsProfessor Narelle Lemon is a researcher, educator, and passionate advocate for women's wellbeing based at Edith Cowan University in Perth. Creator of She Speaks and the Citizen Wellbeing Scientist project, Narelle has dedicated over 25 years to one powerful belief: self-care is not selfish—it's essential.Delyse Clayden is an experienced educator, disability advocate, and mother of three. Specialising in Anxiety, Autism, and working with siblings, Delyse brings both personal and professional experience to her advocacy work. Her unique perspective as both an educator and a parent living alongside additional needs allows her to connect authentically with families.Connect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.comA Note on WellbeingShe Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences and practical strategies, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner.

Episode OverviewSome days feel impossible before breakfast. Your child melts down over what looks like nothing. You lose your temper even when you promised yourself you wouldn't. Everyone else seems to find this easier.You're not imagining it. And you're not failing.In this opening episode, Professor Narelle Lemon welcomes you to She Snippets Series 3—fifteen short episodes designed for parents navigating the hard bits when brains work differently. Whether it's your child's diagnosis, your own undiagnosed brain, or just a feeling that things are harder than they 'should' be, this series offers understanding without judgment and practical wisdom without pressure.This EpisodeWe explore:•       Why this series exists—and who it's really for•       The five clusters: energy, busy brains, honest conversations, riding the storm, and breaking free•       How to use these episodes—on the school run, while folding washing, or as conversation starters•       The difference between what this series won't do (add to your guilt) and what it will (give you words for things you've felt but couldn't explain)•       A reminder that asking for help is courage, not weaknessAbout Your HostsProfessor Narelle Lemon is a researcher, educator, and passionate advocate for women's wellbeing based at Edith Cowan University in Perth. Creator of She Speaks and the Citizen Wellbeing Scientist project, Narelle has dedicated over 25 years to one powerful belief: self-care is not selfish—it's essential.Delyse Clayden is an experienced educator, disability advocate, and mother of three. Specialising in Anxiety, Autism, and working with siblings, Delyse brings both personal and professional experience to her advocacy work. Her unique perspective as both an educator and a parent living alongside additional needs allows her to connect authentically with families.Resources Mentioned•       Delyse Clayden Advocacy: www.volume-disabilityadvocacy.au•       She Speaks Wellbeing: www.shespeakswellbeing.com•       Explore & Create Co: www.exploreandcreateco.comConnect With Us•       Follow She Speaks on Instagram: @shespeakswellbeingstrategies•       Visit our website: www.shespeakswellbeing.comA Note on WellbeingShe Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences and practical strategies, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner. She Speaks is proudly supported by the Western Australian Government and Department of Communities Women's Grants for a Stronger Future Grants Program.She Speaks Podcast was recorded on the lands of the Whadjuk Nyoongar people. We respectfully acknowledge our elders past, present, and emerging.

What if one of the most powerful self-care tools was already within you—waiting to be noticed, honoured, and used with intention? In this deeply calming and insightful conversation, Carol Segal joins Professor Narelle Lemon to explore the transformative potential of conscious breathing as a sustainable self-care strategy for women. A PhD candidate at Edith Cowan University and a member of the She Speaks team, Carol invites us to rethink something so natural yet so often forgotten: our breath.Together, they explore how breathing can reconnect us to our bodies, re-pattern stress responses, and bring ease to moments of overwhelm. From exhaling as the new inhale, to the magic of nitric oxide and the “smiling breath,” this episode reminds us that self-care need not be another task—it can be a moment-to-moment act of presence. In This EpisodeCarol shares her research and insights on conscious breathing and wellbeing. We explore:Why conscious breathing is more than relaxation—it's a foundation for self-care and connectionHow breath acts as an emotional barometer and a mirror for our inner worldThe power of the exhale—why beginning with breathing out changes everythingPractical micro-moments for breath awareness in daily life: from queues to car ridesHow breathing supports women through menstrual pain, menopause, and emotional overwhelmThe neuroscience and chemistry of breath—carbon dioxide, oxygen, and nitric oxide in balanceWhy conscious breathing reclaims agency from commercialised, “add-to-your-to-do-list” self-careCarol’s program Breathtaking: cultivating sustainable, functional breathing practices for women Quotable Moments“Our breath is our inspiration—to inspire is literally to take in breath. When we return to that awareness, we begin to care for ourselves differently.” – Carol “Intentional breathing slows reactivity and creates space to respond. It’s a pause, a doorway to self-connection.” – Carol “The exhale is where the magic happens. Granny said, ‘Take a deep breath, dear,’ but we start with breathing out.” – Carol “Breath doesn’t judge. It’s not asking you to be perfect, just present.” – Carol “When in doubt, breathe out.” – Carol About Our GuestCarol Segal is a Iyengar yoga teacher, educator, voice coach, and PhD candidate, exploring conscious breathing as a sustainable self-care strategy for women. With a professional background in voice work and communication, Carol has spent decades helping people find their authentic voice—now expanding that work into breathing, self-care, and women’s wellbeing. Her research project, Breathtaking, examines how functional breathing can transform wellbeing across life stages.Carol is also part of the She Speaks team, contributing to workshops, resources, and community programs that help women reconnect to their breath, body, and inner calm.Connect With CarolBreathe to Focus: From Chaos to Calm – a program co-facilitated with Reach (ADHD consultants) supporting adults and parents through conscious breathingThe Breath of Leadership – a collaborative program with Dr Nancy Pavey, integrating breathing, resilience, and leadership practicesTo connect with Carol about her research or workshops, please contact She Speaks and we will facilitate an introduction.Resources MentionedBreathtaking conscious breathing journal and programFunctional breathing science (James Nestor, Breathe; Patrick McKeown, The Oxygen Advantage)Research on nitric

 What if resilience isn't about toughing it out or building impenetrable armor? Professor Caroline Mansfield joins us to challenge everything we think we know about resilience, revealing it as something far more nuanced—and accessible—than we've been led to believe. This conversation explores how we can honour both our strength and our humanity, especially during life's most demanding seasons.In This EpisodeCaroline shares:Why resilience is "ordinary magic" that belongs to all of us, not just a select fewThe difference between bouncing back and bouncing forward—and why it mattersWhy leaving a situation can be the most resilient choice you makePractical strategies that fit into real life, including the power of a "recharge list"How self-compassion becomes the foundation for sustainable wellbeingThe vital role of community in supporting our capacity to navigate challengesQuotable Moments"Resilience is not something that only a few people have. It's not something that you only develop if you've had extreme trauma. Resilience actually is the ordinary magic in our day to day experiences.""I tend to think of resilience as bouncing forward because whenever you have an experience that helps you learn more about yourself, it's a growth opportunity—you're not exactly the same person as you were previously.""Being resilient doesn't mean you just need to put up with more and more. Resilience is about knowing what you need to do for your wellbeing and how you navigate a situation.""If you've got a recharge list, you just pick one. Even if it's just going outside and sitting in the sun for five minutes—what is on your recharge list that's going to give you that break and help you reset?""Start small. Don't make it so big that it's overwhelming. It's something that you can do really simply, really easily, and just lock it in and do it.""Everyone's journey is different. Getting to that place where you can say: Did I do my best? Absolutely. Was it perfect? Never. But am I going to be better tomorrow?"About Professor Caroline MansfieldCaroline Mansfield is a researcher and educator whose work centres on understanding what sustains people through life's challenges. With decades of experience exploring how individuals navigate demanding circumstances while maintaining wellbeing, she has developed practical, evidence-based approaches to building sustainable resilience. Caroline's research extends beyond professional contexts to encompass the complex realities of women's lives—the constant juggling of multiple responsibilities, the weight of caring for others, and the often-overlooked necessity of caring for ourselves. Her work emphasises that resilience isn't about individual fortitude alone, but about recognising and mobilising both personal and community resources to move forward with hope and intention.Connect with Caroline Resources MentionedThe concept of "ordinary magic" from resilience researcher Professor Ann MastenCreating a personal "recharge list" for moments of overwhelmCommunity groups and connection opportunities (walking groups, creative pursuits, local library programs)Connect With UsListen to more She Speaks episodes exploring women's wellbeing and self-careVisit our website: www.shespeakswellbeing.comFollow us on Instagram: @shespeakswellbeingstrategies

In this thought-provoking conversation, Dr Maria Loreta Outtrim shares her groundbreaking research on women in educational leadership and the vital role of self-care in sustainable leadership. Drawing from her doctoral work with female principals in Western Australian Catholic schools, Maria explores how prioritising wellbeing isn't separate from leadership excellence—it's fundamental to it. This episode challenges traditional leadership models and offers a new vision where self-compassion and boundaries become strategic leadership tools.This EpisodeDr Maria Loreta Outtrim shares her research and insights on women's leadership. We explore:The hidden emotional and physical costs of leadership for women in educationHow sustainable leadership practices create profound cultural shifts in schoolsBuilding peer networks that transform vulnerability into collective strengthWhy self-care for leaders extends far beyond wellness trends to strategic boundaries and delegationPractical approaches to maintaining authenticity while meeting institutional demandsQuotable Moments"When women leaders prioritise their wellbeing, they model for staff and students that strength includes knowing when to rest, when to seek support, and when to say no." - Dr Maria Loreta Outtrim"Self-care for leaders isn't about personal indulgence—it's about professional survival and excellence. Boundaries, peer networks, and strategic delegation become the foundation of sustainable leadership." - Dr Maria Loreta Outtrim"Perfect readiness is a myth that holds women back from leadership. We need to build confidence before we feel ready and embrace our strengths while leading with courage, authenticity, and purpose." - Dr Maria Loreta OuttrimAbout Our GuestDr Maria Loreta Outtrim is an experienced educator, researcher, and leader with expertise in English, Languages (Italian and French), and Women's Literature. She holds a Doctor of Education from The University of Notre Dame Australia, where her 2022 thesis examined factors that support and sustain women in senior leadership roles. Currently serving as Education Officer – Teacher Registration at the Teacher Registration Board of Western Australia, Maria combines university teaching and research with her commitment to fostering female leadership. To connect with Maria, contact She Speaks and we will facilitate an introduction.Connect with MariaTo connect with Dr Maria Loreta Outtrim about her research, leadership programmes, or mentorship opportunities, please contact She Speaks and we will facilitate an introduction.Resources MentionedResearch on female principals in Catholic Education Western AustraliaStrategies for building sustainable leadership through self-compassion and reflectionThe importance of peer networks and mentorship for women leadersPractical boundary-setting techniques for educational leadersConnect With UsFollow She Speaks on Instagram: @shespeakswellbeingstrategiesVisit our website: www.shespeakswellbeing.comA Note on WellbeingShe Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner.

In the second part of our conversation with sex worker advocate Jenna Love and sexologist Dr Giselle Woodley, we examine what meaningful change actually looks like. From the classroom to the courtroom, we explore how evidence-based approaches can reshape our understanding of sexuality education and sex work policy. This episode cuts through moral panic to reveal what young people are actually experiencing and what research tells us works.This EpisodeJenna Love and Dr Giselle Woodley continue their candid discussion about:The critical gaps in current sexuality education and why teachers avoid talking about sexWhat teenagers really tell researchers about pornography and pleasureHow policy makers ignore research in favour of "vibes-based" decision makingWhy decriminalisation works and the voices often excluded from policy discussionsPractical ways to support comprehensive sexuality education and sex worker rightsMoving beyond fear-based approaches to embrace curiosity and evidenceQuotable Moments"If we were able to take away the morality and the vibes and just look at the facts, we'd be able to see that the sexual risks are not inherently higher or worse than other things." - Jenna Love"What about the beautiful side of sex? Imagine if we had these conversations... You can really connect with someone, you can be vulnerable and be yourself and have beautiful, pleasurable experiences." - Dr Giselle Woodley"I would love it if our approach was broadly more evidence-based and less vibes-based in a lot of ways." - Jenna Love"When you are talking about any marginalized community, I think the key is to think about rather than 'how can I use my voice?' - it's 'how can I uplift their voice?'" - Jenna Love"It's really important to meet people where they're at. Not everyone's gonna go to a rally, but I think speaking up in whatever capacity you can is really important." - Dr Giselle Woodley"We really go to 'that's not working, that's harmful - ban, protect, regulate.' That shows no understanding of the plethora of experiences or the nuance." - Dr Giselle Woodley"A lot of teens are saying to us that unfortunately, consent education is only talking about sex in the context of sexual assault or unwanted sex." - Dr Giselle Woodley"I'd really like more curiosity and I'd like less calls for regulation. Because if we come to things with curiosity, then we're going to learn something from people we don't normally engage with." - Dr Giselle WoodleyKey InsightsThis episode reveals the disconnect between research findings and policy implementation, particularly around social media bans and sexuality education. Both guests emphasise how evidence-based approaches consistently show better outcomes than prohibition-based policies, whether in sex work or digital literacy education.Connect With Our GuestsJenna Love: President of Scarlet Alliance, co-host of Somebody You Love podcastDr. Giselle Woodley: Lecturer/Research Fellow at Edith Cowan University, co-founder of Bloom-EdConnect With UsFollow She Speaks on Instagram: @shespeakswellbeingstrategiesVisit our website: www.shespeakswellbeing.comA Note on ContentThis episode discusses sex work, sexuality, and related topics openly and thoughtfully. It's designed for mature audiences seeking evidence-based conversations that challenge assumptions and centre lived experience. While we discuss sensitive topics, we approach them with respect, nuance, and care.

When society talks about sex work, the conversation is often shaped by assumptions rather than reality. In this thoughtful dialogue, we sit down with sex worker and advocate Jenna Love and sexologist Dr. Giselle Woodley to explore what these discussions miss. From the practicalities of safety and boundaries to the complex relationship between research, policy, and lived experience, this conversation challenges us to think beyond the headlines and examine our own preconceptions about sexuality, agency, and respect.In This EpisodeWe explore:What sex work actually means in practical, everyday termsHow stigma affects not just sex workersThe sophisticated safety practices and boundary negotiations within sex workWhy the victim/deviant binary fails to capture realityHow young people are already navigating sexuality and seeking informationThe gap between academic research, policy-making, and people's actual livesWhy authentic sex education might need to include voices we're not hearingQuotable Moments"All we're saying we're quite morally neutral. The work is work. That's literally the end of that." - Jenna Love"I think if we could work on minimising that stigma around sex, we would see a reduction in sexual violence." - Dr. Giselle Woodley"Sex workers are teaching teens about sex. They're watching porn, and they're learning from [them], so they're teaching about sex." - Dr. Giselle Woodley"The vast majority of workers don't sit on either end of either of those spectrums [victim or deviant]." - Jenna Love"Just because you've agreed to something at one point doesn't mean that you're agreeing to it forever." - Jenna Love"My wish for society is that we can be free from the confines of sexual stigma and taboo because I think we'll have healthier sex lives, less sexual violence, and generally be [healthier]." - Dr. Giselle Woodley"You truly do not understand things unless you've lived them. And even then, it can be a journey to understanding that." - Jenna Love"We live in this sort of juxtaposition of like a hypersexualised society, but we're all super sexually suppressed." - Dr. Giselle WoodleyResources MentionedScarlet Alliance (Australian Sex Workers Association) Somebody You Love podcast Bloom-Ed (Relationships and Sexuality Education advocacy group) Connect With Our GuestsJenna Love is a sex worker who has worked in-person for 12 years and online for 8 of those. She is the President of Scarlet Alliance (Australian Sex Workers Association), co-host of Somebody You Love (a podcast about the adult industry), and producer & co-performer in Whore Walk (a sex work history show). Dr. Giselle Woodley is a lecturer/research fellow in the School of Arts and Humanities at Edith Cowan University in Australia and is a sexologist with a background in Arts and Media. Connect With UsFollow She Speaks on Instagram: @shespeakswellbeingstrategiesVisit our website: www.shespeakswellbeing.comA Note on ContentThis episode discusses sex work, sexuality, and related topics openly and thoughtfully. It's designed for mature audiences seeking evidence-based conversations that challenge assumptions and centre lived experience. While we discuss sensitive topics, w

What happens when you spend decades thinking you're "clever but lazy," only to discover your brain works differently? Dr Alix Woolard shares her journey from misdiagnosis to understanding, revealing the hidden reality of ADHD in women and the unique self-care challenges that come with a brain that craves novelty while struggling with traditional wellness advice.This conversation goes beyond the hyperactive boy stereotype to explore what ADHD actually looks like in daily life - from the exhaustion of masking to the revelation of diagnosis, and the complex path from self-blame to self-compassion.In This EpisodeDr Alix Woolard opens up about:The decade-long journey to diagnosis and the barriers she facedWhy women's ADHD often goes unrecognised and misdiagnosedThe concept of being "twice exceptional" and what it meansMoving from shame and self-criticism to understanding and acceptanceWhy traditional self-care advice fails the ADHD brainThe revolutionary concept of a "DOPA menu" for sustainable self-careThe grief process that follows late diagnosisHow to support the neurodivergent women in your lifeQuotable Moments"There is nothing wrong with you. There's nothing wrong with me. And your brain is beautiful. It is beautiful, and it is a challenging diagnosis, but there are also incredible strengths that come along with this." - Dr Alix Woolard"The ADHD brain is like a sports car with bicycle breaks, so it's very quick, but you can't slow down very well." - Dr Alix Woolard"Getting a diagnosis or getting assessed for ADHD is the least ADHD-friendly process in the world." - Dr Alix Woolard"For me, when I got diagnosed initially it was like this huge exhale and it clicked and I was like, that's it. Finally." - Dr Alix Woolard"I now understood that it's not laziness. It's none of those things. It's not because I'm stupid. And the big thing was there's nothing wrong with me." - Dr Alix Woolard"A DOPA menu is like your standard menu. You've got your starters, your entrees, mains, and then you've got dessert... it's a list of activities that you can categorise to recharge you and provide you with more energy." - Dr Alix Woolard"I wish that you recognize the incredible strength that you have to have shown in your life. And I, for one, really love my spicy brain." - Dr Alix WoolardResources MentionedThe concept of "twice exceptional" individualsDOPA menu framework for ADHD self-careBody doubling techniquesPomodoro method adapted for ADHD brainsMindful self-compassion therapy approachesAbout Our GuestDr Alix Woolard is a senior research fellow at The Kids Research Institute Australia, and a provisional psychologist living in Boorloo, Perth. She is also an ADHDer and science communicator, and is the host of "Embracing the Mind" - a podcast that dives into the research and lived experience of mental health and health conditions.Connect With UsFollow She Speaks on Instagram: @shespeakswellbeingstrategiesVisit our website: www.shespeakswellbeing.comA Note on WellbeingShe Speaks is dedicated to amplifying women's voices on self-care and wellbeing. This episode discusses personal experiences with ADHD and is not intended as medical advice. If you're considering seeking an ADHD assessment, please consult with qualified healthcare professionals. Remember that everyone's journey is different, and what works for one person may not work for another.She Spe

Motherhood is transformative, joyful, and undeniably challenging. But what if supporting maternal mental health didn't mean adding another item to an impossible to-do list? In this episode, we explore groundbreaking research that's changing how we think about accessible, practical mental health support for pregnant women and new mothers.Dr Jackie Davis shares insights from the "Mums Minds Matter" study—research that goes beyond telling mothers what they should do, and instead discovers what actually works in the chaos of real life. We dive deep into evidence-based approaches including mindfulness, compassion training, and how these skills can be woven into the everyday moments of motherhood.This EpisodeJackie, researcher behind the Mums Minds Matter study, reveals:Why variety matters: How three different stress reduction approaches (mindfulness, loving kindness, and progressive muscle relaxation) serve different women's needsThe myth-busting truth about maternal mental health support during pregnancy and beyondPractical techniques that work with motherhood, not despite it—from mindful feeding to breathing exercises you can do anywhereWhat mothers actually need versus what they're being sold in the self-care marketplaceHow these skills benefit both mother and child, creating ripple effects through familiesReal stories from mothers who applied these techniques 12 months after learning themQuotable Moments"I think for me it was learning to take time out. No matter how busy your day gets, you sometimes need to just stop and pause." - Study participant"Someone has to listen to you. Someone has to listen to your problems. Sometimes that is all you need." - Study participant"You can't be the best parent for your child if you haven't addressed your mental health needs and wellbeing first." - Jackie"Preparing your mind for this massive life changing event should be as important as preparing your body." - Jackie"It's important for mothers to look at their wellbeing so they can support their babies and family's wellbeing." - Jackie"Having a baby and being a parent is one of life's greatest joys. I think we can do better to support women." - JackieResources MentionedMums Minds Matter research studySelf-compassion practices and researchDigital mental health interventions for mothersBox breathing technique (4-4-4 pattern)Mindful parenting practicesConnect With JackieDr Jackie Davis is Co-Director of ORIGINS and researcher at the Kids Research Institute Australia based at the Perth Children’s Hospital.I am passionate about cultivating wellbeing from the start of life, so my research has focused on women in pregnancy and in the postnatal period. I have three children – two girls and one boy. When I had them I didn’t have any family support – only my husband – but we just got on with doing the best job that we could. Looking back I wish I knew a bit more about what I’m going to discuss today. Regardless, they are adults now and living their own lives and I am still very connected to their everyday lives.Connect With UsFollow She Speaks on Instagram: @shespeakswellbeingstrategiesVisit our website: www.shespeakswellbeing.comListen to more episodes exploring women's wellbeing and self-careA Note on WellbeingThis episode discusses maternal mental health and the challenges of early parenthood. While

In this “powerful goose-bump land it” episode, we explore mindful awareness not as another item on our self-care checklist, but as the essential foundation that guides how we truly care for ourselves. Registered psychologist and mindfulness educator Liv Downing shares how tuning into each moment with presence and compassion can fundamentally transform our approach to wellbeing - moving us from prescribed solutions to authentic, responsive self-care.This EpisodeLiv Downing takes us on a journey through:The distinction between mindfulness as meditation and mindfulness as a way of beingHow mindful awareness transforms self-care from obligation to authentic responsePractical techniques for tuning into your body's wisdom and inner guidanceThe power of treating yourself with the same compassion you'd offer a dear friendSimple practices for creating "islands of sanity" throughout your dayAbout Liv DowningLiv Downing is a registered psychologist, mindfulness educator and meditation teacher. She fell in love with mindfulness and meditation 16 years ago when she was diagnosed with rheumatoid arthritis and was unable to walk or change her new baby's nappies without excruciating pain. This extreme ill health led her to deeply explore the world of mind/body medicine and in doing so, she discovered a whole additional part to her being. A part that is pain free, wise, kind and loving, she is now on a mission to empower others to discover that part within themselves through both evidence based psychology and ancient wisdom traditions. In her work she blends the scientific with the spiritual and the professional with the personal.Quotable Moments"Mindfulness is a way of seeing and a way of being. It's not something we do, it's something we are - it's our birthright." - Liv Downing"If you can worry, you can meditate. Any self-care is good, but if we can add gentle presence to whatever we're doing, it supercharges it." - Liv Downing"Before we can change anything, we need to see it and then accept it. And then with lashings of compassion for ourselves, our system, then we can change it." - Liv Downing"What mindfulness offers us is an opportunity to notice the pain or discomfort, and then ask genuinely, what do I need in this moment?" - Liv Downing"We can practice this work while answering emails, while folding laundry, while reading a storybook to our kids. It's about the quality of mind, the intention behind our choices." - Liv Downing"My gift for your listeners is this capacity to connect with the power and beauty and agency and sovereignty that is already within you. It's already there." - Liv DowningPractical Tools MentionedThe STOP Technique: Stop, Take a breath, Open and observe, Proceed in line with your values30-Second Body Scan: A quick grounding practice for transitions between activitiesMindfulness Bells: Choosing three daily moments to practice present-moment awarenessTwo-Minute Meditation: Starting with just two minutes of breath awarenessThe Chess Board Metaphor: Understanding awareness as the board that holds all thoughts and feelingsResources MentionedThe Happiness Trap by Russ Harris (introduction to Acceptance and Commitment Therapy)Research by Kristin Neff on self-compassionTara Brach's teachings on the "two wings of awareness"Atomic Habits by James ClearSmiling Mind organizationConnect With UsFollow She Speaks on Instagram: @shespeakswellbeingstrategiesVisit our website: www.shespeakswellbeing.com

What if true empowerment isn't about dramatic life changes or breaking free from tradition, but about making strategic choices within your own circumstances? In this thought-provoking episode, we challenge mainstream narratives about women's empowerment and explore how agency looks different across cultures, communities and contexts.Paola Bórquez Arce shares insights from her groundbreaking research with women in rural Timor-Leste and her work with refugee communities in Australia, revealing how everyday resources can be an act of empowerment, and why we need to honour the quiet acts of agency that happen every day.This EpisodePaola explores the complex reality of women's empowerment beyond Western frameworks. We discuss:How empowerment requires both agency and resources to make strategic choicesWhy women's decisions to invest in labour-saving appliances represents profound agencyThe importance of understanding what matters to each woman before judging her choicesHow time operates as a crucial resource in women's wellbeing decisionsWhy self-care isn't another task to add to our list—it's recognising what we already doQuotable Moments"We are already having acts of self-care. Otherwise we wouldn't be able to give so much. We have to have something in order to give." - Paola"Whatever explains a woman's choice might not be the same explanation for the same behaviour of a different woman. There are many explanations for many types of behaviours." - PaolaKey Insights ExploredEmpowerment as Agency + Resources Moving beyond individual choice to understanding the structural elements that enable women to act on their decisions.Time as a Resource Examining how women across cultures use time strategically to create space for what matters most to them.Diversity Within Diversity Challenging assumptions about women's choices and recognising the complexity behind every decision.Self-Care Recognition Honouring the acts of care we already practice rather than adding more tasks to our daily lives.Resources for Further ReflectionConsider the economist Naila Kabeer's framework: empowerment = agency + resources to make strategic choicesReflect on your own assumptions about other women's choicesIdentify the acts of self-care you already practice but may not recognise as suchConnect With Our GuestPaola Bórquez Arce is a creative changemaker dedicated to sparking grassroots action and engagement. She advocates for unconventional leaders and ‘black sheep’ voices, using her writing and public speaking to champion bottom-up approaches to systemic change.She has recently lead two community-centred health initiatives:· WeManage at the University of Western Australia’s School of Population and Global Health, which supports women in managing chronic disease risk.· The Latin American Community Project at ASeTTS, the first health promotion program in WA tailored for Latin American humanitarianentrants.Paola is finalising a PhD in biological anthropology. Herdoctoral research examined how women’s empowerment affects child healthoutcomes in rural Timor-Leste.Connect With UsFollow She Speaks on Instagram: @shespeakswellbeingstrategiesVisit our website: www.shespeakswellbeing.comA Note on WellbeingShe Speaks is dedicated to amplifying women's voices on self-care and wellbeing from diverse cultural perspectives. While we share research insights and personal experiences, please remember that this podcast is not a substitute for professional mental health su