Spiraling with Katie Dalebout and Serena Wolf

Turns out, we still occasionally spiral about social media, so yet again this year we made an annual social media episode. In it we discuss an our individual relationship to it, how that’s evolved, how we use it socially, for work, for connection, for comparing and disappearing, and how we're managing our anxiety that comes up around it. We talk about both using it as a consumer and from the creating, contributing, and sharing perspective so regardless of how you use it we hope this conversation makes you feel less alone, or is interesting, or entertaining. Would love to how social media impacts your anxiety...let us know on social media! We will be back with one final episode of the season, Q + A. So submit your Qs to us either on social media or Find Katie on the Substack | Instagram | Let It Out PodcastWork with Katie:  spots available in my 1-on-1 consulting: more info here or email me ([email protected])Sign up for Serena's cooking classes Find Serena on the Web | InstagramIs this the year you want to finally start a podcast? I can help! Use the podcast course: The Podcast Kit is 50% off for Spiraling listeners with code: SPIRALING Or for all of Katie's personal growing workshops:  Let It Out kits 

Our annual episode where we reflect on the year that just ended and unpack our recurring spirals,  highs, and themes of 2023. We talked about the areas where we changed, where we stayed the same, what we're proud of, and what we learned from it all in 2023. Happy New Year! Sign up for Serena's cooking classes Find Serena on the Web | InstagramFind Katie on the Substack | Instagram | Let It Out PodcastWork with Katie:  spots available in my 1-on-1 consulting: more info here or email me ([email protected])Is this the year you want to finally start a podcast? I can help! Use the podcast course: The Podcast Kit is 50% off for Spiraling listeners with code: SPIRALING Or for all of Katie's personal growing workshops:  Let It Out kits More on how to set goals and reframe resolutions in the  self-study reframe your resolutions journaling workshop 

This week our annual holiday episode. The holidays are often a time for heightened emotions, obligations, perhaps travel, hosting, gifting, nostalgia, and general busyness--making them a season for anxiety to run high. So every year we debrief on our seasonal anxiety and the management tools, tips, and ideas that have helped us and hope will help us this year.  Happy Holidays!! Love, Katie and SerenaMore on how to set goals and reframe resolutions in the  self-study reframe your resolutions journaling workshop Sign up for Serena's cooking classes Find Serena on the Web | InstagramFind Katie on the Substack | Instagram | Let It Out PodcastWork with Katie:  spots available in my 1-on-1 consulting: more info here or email me ([email protected])Want to start a podcast this year? The how to podcast course: The Podcast Kit is 50% off for Spiraling listeners with code: SPIRALING or for all of Katie's personal growing workshops:  Let It Out kits 

In this episode Katie and Serena discuss the emotional ups, downs, and spirals that come from getting older, experiencing physical pain,  noticing our bodies changing in various ways. We get into seeing photos taken of ourselves, the gendered double standard of aging, vanity, beauty standards, other people’s perception of our appearance, wha  helps us in navigating this recently.  It’ a long one and we’re real vulnerable so let us know what you think!More on how to set goals and reframe resolutions in the  self-study reframe your resolutions journaling workshop Sign up for Serena's cooking classes Find Serena on the Web | InstagramFind Katie on the Substack | Instagram | Let It Out PodcastWork with Katie:  spots available in my 1-on-1 consulting: more info here or email me ([email protected])Want to start a podcast? Use the how to podcast course: The Podcast Kit is 50% off for Spiraling listeners with code: SPIRALING or for all of Katie's personal growing workshops:  Let It Out kits 

In this episode Katie and Serena discuss the importance of rest. We discuss the benefits of taking breaks to improve our health, happiness, and productivity, while also touching on the surprising difficulty of committing to rest.More on how to set goals and reframe resolutions in the  self-study reframe your resolutions journaling workshop Sign up for Serena's cooking classes Find Serena on the Web | InstagramFind Katie on the Substack | Instagram | Let It Out PodcastWork with Katie:  spots available in my 1-on-1 consulting: more info here or email me ([email protected])Want to start a podcast? Use the how to podcast course: The Podcast Kit is 50% off for Spiraling listeners with code: SPIRALINGor for all of Katie's personal growing workshops:  Let It Out kits 

In this episode Katie and Serena discuss one of their biggest anxiety triggers: regret… We get into the overlapping angst of regret and guilt, discuss the lingering effects of regret, and touch on how we tend to navigate regret-induced anxiety with it ourselves and with those closest to us.-Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-Sign up for Serena's cooking classes  -Work with Katie: a few spots open in the Creative Clinic: more info here or email me ([email protected])-Want to start a podcast? The how to podcast workshop:The Podcast Kit is 50% off for Spiraling listeners with code: Spiralingor for all of Katie's personal growing workshops:  Let It Out kits 

Move on as Quickly as Possible– In this episode Katie and Serena discuss the anxiety aftermath of a work mistake. We get into the complicated feelings surrounding disappointing oneself and coworkers, the propensity to over apologize, and tools to move forward more quickly and prevent similar errors in the future. -Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-Sign up for Serena's cooking classes  -Work with Katie: a few spots open in the Creative Clinic: more info here or email me ([email protected])-Want to start a podcast? The how to podcast workshop:The Podcast Kit is 50% off for Spiraling listeners with code: Spiralingor for all of Katie's personal growing workshops:  Let It Out kits 

This week we get into how stress and being “in process” affect anxiety. On feeling stagnant, losing your creative mojo, worrying about being behind, and how perspective is the ultimate reframe. Cheers to your next existential crisis! Let us know if you listened! : )  It's so great to be back -Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-Sign up for Serena's cooking classes -Want to start a podcast? The how to podcast workshop:The Podcast Kit is 50% off this month only code Spiraling-Katie's personal growing workshops Let It Out kits 

We're back,for our annual reintroduction episode, for season 5 (!!!). We do our traditional first episode of the season where we introduce ourselves by asking each other fun questions including an update on favorite drinks, a deep dive on snacks, what we'd be if we had to change careers today, biggest anxiety trigger, and the most important one:  socks to bed, yes or no?books mentioned:Katie's rec: I Love Dick Serena's rec: MaryJane Last year's 2022 recs: katie's rec last year: The Book of Laughter and ForgettingSerena's Recs last year: The Idea of You and An Absolutely Remarkable Thing-Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-Sign up for Serena's cooking classes -Want to start a podcast? The how to podcast workshop:The Podcast Kit is 50% off this month only code Spiraling-Katie's personal growing workshops Let It Out kits 

We're just checking in while we’re working on season 5. We’re really excited to be back officially soon but in the meantime we’re here to tackle some of the questions you submitted. It was fun to talk about each one and we hope this q and q episode is helpful to the Spiraling community and look forward to being fully back in September with a brand new season.-This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling-Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-Sign up for Serena's cooking classes -Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off with code: Spiraling

We're still occasionally spiraling about social media, so yet again this year we made an annual social media episode. In it we discuss an our individual relationship to it, how we use it for work, for connection, for comparing and disappearing, and how we're managing our anxiety that comes up around it. We talk about both using it as a consumer and from the creating, contributing, and sharing perspective so regardless of how you use it we hope this conversation makes you feel less alone, or is interesting, or entertaining. Would love to how social media impacts your anxiety. -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling-Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-More on how to set goals and reframe resolutions in the  self-study reframe your resolutions journaling workshop -Sign up for Serena's cooking classes -Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off with code: Spiraling

This week we do our annual year in review, unpacking our themes, spirals, high, higher, and highest of the year. We talked about areas we think we learned from, how we change, stayed the same, and what we're proud of each other for in 2022. Happy New Year!  -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling-Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-More on how to set goals and reframe resolutions in the  self-study reframe your resolutions journaling workshop -Sign up for Serena's cooking classes -Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off with code: Spiraling

This week our annual holiday episode. The holidays are often a time for heightened emotions, obligations, perhaps travel, hosting, gifting, nostalgia, and general busyness--making them a season for anxiety to run high. So every year we talk about our anxiety around the holiday season and the management tools, tips, and ideas that have helped us and hope will help us this year. Plus our contrasting opinions of the holidays, what we're looking forward to this year and more. -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling-Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-More on how to have a better experience of the holidays in the self study holiday kits here!-Sign up for Serena's cooking classes -> Join Katie's IN PROCESS  code SPIRALING  sign up here! -Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off with code: Spiraling

This week we talked about being okay with changing our opinions and our goals. Living with uncertainty (things can change at any moment). Breakups/Friendships, not trying to hold on to the past, nostalgia. Prioritizing relationships that feel mutual and good, being warm over trying to be cool. Sticking to plans rather than rescheduling as an anxiety management tool and much more. -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling-Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-How to have a better experience of the holidays in the self study holiday kits here!-Sign up for Serena's cooking classes -> Join Katie's IN PROCESS  code SPIRALING  sign up here! -Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off with code: Spiraling

Part two of our conversation about navigating different timelines and expectations both from ourselves and from society. We continue the conversation about how comparing we're  at to others is a recipe for spiraling and what we do that helps. This time we focus on how we thought it would be vs how it actually and get into the physical realities of timelines including: Aging: our Bodies, our parents, and our careers. -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling-> Join Katie's IN PROCESS group coaching for creativity code SPIRALING for a discount! : ) sign up here! -Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-Sign up for Serena's cooking classes -Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off with code: Spiraling-Katie's personal growing workshops Let It Out kits 

This week we talked about  navigating different timelines and expectations both from  ourselves and from society. We spoke about how being in our 30s means considering having kids, marriage, career choices, money woes and how comparing we're  at to others is a recipe for spiraling and what we do that helps. -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling-> Join Katie's IN PROCESS (!!!) a support group and group coaching for creativity  code SPIRALING for a discount! : ) sign up here! -Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-Sign up for Serena's cooking classes -Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off with code: Spiraling-Katie's personal growing workshops Let It Out kits 

This week we revisit how we talk about our anxiety with others. A topic we covered 3 years ago in season one, we update on how discussions have changed with friends/family/significant others. (i.e. Serena doesn’t talk to Logan about her anxiety much anymore.) Feeling (un)comfortable communicating about mental health. And how outside of therapy and this show neither of us talk much about our mental health in our daily lives, although in the past we have. -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling-> Join Katie's IN PROCESS (!!!) a support group and group coaching for creativity...last week to join code SPIRALING for a discount! : ) sign up here! -Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-Sign up for Serena's cooking classes -Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off with code: Spiraling-Katie's personal growing workshops Let It Out kits 

In this episode, Serena and Katie talk about our individual and the collective shifts in perception around  mental health. From the perception of therapy, talking about mental health, and how this has changed collectively even since we began this show. -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling-Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-Sign up for the waitlist of Katie's In-Process group couching Returns Oct 20 or sign up to join! here-Sign up for Serena's cooking classes -Want to start a podcast? The how to podcast workshop:The Podcast Kit is 50% off this month only code Spiraling-Katie's personal growing workshops Let It Out kits 

In this episode, Serena and Katie reintroduce themselves for season 4 (!!!) of Spiraling by asking each other fun questions including an update on favorite drinks, latest anxiety coping mechanisms, favorite desserts, pump up songs, book recs, and more. -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiralingFavorite products mentionedSea ClearKatie's Infusion containerbooks mentioned:katie's rec: The Book of Laughter and ForgettingSerena's Recs: The Idea of You and An Absolutely Remarkable Thing-Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-Sign up for Serena's cooking classes -Want to start a podcast? The how to podcast workshop:The Podcast Kit is 50% off this month only code Spiraling-Katie's personal growing workshops Let It Out kits 

In this final episode of season 3, review the wild year of 2021 . We covered work, relationships, mental health and more as we went through our highs and spirals of year. The big theme of it all, we noticed was not getting too attached to anything because change is inevitable, so therefore our mantra became... hold it loosely! Thank you for being with us for another season, talk to you next year!-We love therapy! Try Better Help! use code: SPIRALING  -Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-Sign up for Serena's cooking classes -Katie's Let It Out kits -Let It Out Holiday workshop: Comfort & Journaling  & Reframe your Resolutions class! 

In the second to last episode of this season, we answer as many of the questions we could. We talked about control, the difference between overwhelm, anxiety, and stress, triggers of anxiety and triggerless anxiety, and the super power we’d love to have. -We love therapy! Try Better Help! use code: SPIRALING  -Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-Sign up for Serena's cooking classes -Let It Out Holiday workshop: Comfort & Journaling  & Reframe your Resolutions class! 

It's our annual holiday special episode! We're here early in the "most wonderful time of the year" to talk about mental health before the hustle and bustle fully begins. We talk about holiday ups and downs of it including, traveling, family, melancholy, excitement, hosting, lack of routines, busyness, and more. As usual we share our spirals, laugh even more than usual, and share what's been useful to us that hopefully might be useful to you too or make you feel less alone in any complex holiday emotions.-We love therapy! Try Better Help! use code: SPIRALING  -Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast -Let It Out Holiday workshop: Comfort & Journaling  -Sign up for Serena's cooking classes 

As the last themed episode of this season, we get into the heavy topic we procrastinated until the end: guilt, shame, and embarrassment. Not our favorite feelings but ones that all bring great anxiety to us. Somehow we laughed a lot in this episode, shared our spirals, and  high, higher, highest of the week. -Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-Sign up for Serena's cooking classes -Better Help! use code: SPIRALING   

Mentioned in this episode: Kayleen Schaefer's latest Book: But You're Still So Young Katie's Let it Out Episode with her-Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-Sign up for Serena's cooking classes -Better Help! use code: SPIRALING   

-Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-Sign up for Serena's cooking classes-Better Help! use code: SPIRALING   

Show notes:-Find Serena on the Web | Instagram-Find Katie on the Web | Instagram | Let It Out Podcast-Sign up for Serena's cooking classes-Better Help! use code: SPIRALING  

Show notes:-Better Help! use code: SPIRALING  -Find Serena on the Web  |  Instagram-Find Katie on the Web  |  Instagram | Let It Out Podcast-Sign up for Serena's cooking classes

Show notes:-Better Help! use code: SPIRALING  -Find Serena on the Web  |  Instagram-Find Katie on the Web  |  Instagram | Let It Out Podcast-Sign up for Serena's cooking classes

-Better Help! use code: SPIRALING  -Find Serena on the Web  |  Instagram-Find Katie on the Web  |  Instagram | Let It Out Podcast-Join Katie's creative membership: In Process-Sign up for Serena's cooking classes

-Better Help! use code: SPIRALING  -Find Serena on the Web  |  Instagram-Find Katie on the Web  |  Instagram | Let It Out Podcast-Join Katie's creative membership: In Process-Sign up for Serena's cooking classes

-Find Serena on the Web  |  Instagram-Find Katie on the Web  |  Instagram-Katie's online courses: the Kits-Katie's program: Creative Underdogs

- Favorite coffee alternatives: MUD\WTR  |  Dandy Blend-Serena's cooking classes-Katie's online courses: the Kits-Katie's program: Creative Underdogs-Find Serena on the Web  |  Instagram-Find Katie on the Web  |  Instagram

- The Idea of You by Robinne Lee (Book)- The Calm App- The One Part Podcast- The Clue App - The Big Activity Book for Anxious People by Erin Williams and Jordan Reid - Welcome Back by Mase (Song)- Hate It or Love It by 50 Cent and The Game (Song)- Binaural beats audio that Katie sent to Carolina to help her sleep-Serena's cooking classes-Katie's kits-Creative Underdogs-Serena's Site-Katie's Site 

-Brené on Comparative Suffering, the 50/50 Myth, and Settling the Ball-Al-Anon-Serena's cooking classes-Katie's kits-Creative Underdogs-Serena's Site-Katie's Site 

-Serena's cooking classes-Katie's kits-Creative Underdogs-Serena's Site-Katie's Site   

-Serena's cooking classes-Katie's Site -Serena's Site-Katie's kits-Marc Maron's podcast-Last season's holiday episode 

-Serena's cooking classes-Katie's Site -Serena's Site-Katie's kits-Creative Underdogs-Brené on Comparative Suffering, the 50/50 Myth, and Settling the Ball-Erica Chidi and her video that came out right after George Floyd's death-

-Serena's cooking classes-Katie's Site -Serena's Site-Katie's kits

-Episode 206 of LET IT OUT with Dr. Cybele Fishman-Episode 18 of Spiraling - Managing Setbacks-An Absolutely Remarkable Thing by Hank Green (book)-Petra Collins (photographer)-Serena's cooking classes-Katie's Site -Serena's Site-Katie's kits

-Registration for Creative Underdogs is now open!-Serena's cooking classes-The Holidays Spiraling episode-Katie's Site -Serena's Site-Katie's kits

-Social media episode from season 1-Katie's Site -Serena's Site-Katie's kits-Serena's online cooking classes

-Katie's Refinery29 article -DailyMail article about Katie-Katie's Site -Serena's Site-Katie's kits-Serena's online cooking classes

-Serena's Less Fruit, Not Gross Smoothie-Katie's Site -Serena's Site-Katie's write kit live class-Katie's kits-Serena's online cooking classes

-Katie's Soothe Kit for breakups-Lenéa Sims LET IT OUT episode-The Dude Diet Dinnertime-Spiraling Social Media episode-Serena's beloved bathing suit from her spiral-Katie's Site -Serena's Site-Katie's kits-Serena's online cooking classes

We're not quite back with season 2 but we will be soon. In the meantime, we recorded this "bridge" episode and answered your questions.  We cover: taking a spial to get out of a spiral, panic attacks, change and bracing for anxiety, and decision making.-High Frequency machine facial-Red, White & Royal Blue by Casey McQuiston-Serena's online cooking classes Topics: -taking a spial to get out of a spiral-panic attacks-change and bracing for anxiety-decision making

-My essay: The Girl who cried: I'm Sorry-Katie's Site -Serena's Site-Breakups Soothe Kit & Solve Kit-bath tray -bath pillow-That's Pretty Woo - podcast made through let it [a podcast] out-Serena's new book -Katie's book

From our quarantine to yours, we  have a chat about how our anxiety has been so far during the pandemic. Since we last spoke, the initial shock has settled so we catch up on management tools not working, guilt, compassion, becoming  resilient, and more.  -Podcast Serena mentions Unlocking Us: Brené on Comparative Suffering, the 50/50 Myth, and Settling the Ball-Tea Katie loves -Nancy Meyers Kitchen Playlist  

We're back earlier than expected with season 2 with a conversation about our anxiety and how we're both handling this current global moment. We hope it's supportive and comforting to you. Recording it was for us. Links:-Let [a podcast] Out --> katie's workshop for how to podcast! join now! it starts april 1 and this is the last time she's launching it. code: LETITOUT for $25 off -The Dude Diet Dinnertime (Serena’s new Book ): order herefollow us on social media@katiedalebout and @letitouttt @Serenagwolf Have an idea, feedback, question or just want to say hi?Email us: [email protected]

Links:Serena’s Book Tour ScheduleRachelle's herbal gummiesHave an idea, feedback, question or just want to say hi?Email us: [email protected] HAPPY 2020 EVERYONE! Thank you to our sponsors!lilspace's Unplugged in L.A. BoxThis holiday season the digital wellness company, lilspace is launching the first of its kind, experience-based gift box for people living in Los Angeles. There is $300 of value in the box and it's all meant to get you to live beyond your screens and outside the box. You get it all for $38 (do we need to say the price?)It's a great New Year's resolution gift for yourself and for anyone who wants to get real about their relationship with technology.Get the lilspace Unplugged Box today and use the code SPIRALING for 20% off.

We’re back with holiday special episode. We talk about how we each experience anxiety during the holiday season and strategies that have helped us navigate it.  We covered hosting, family dynamics, food, overcommitting, how lack of routine and sleep amplify anxiety and how some self-awareness and patience can help. As always we start by talking about what we’re spiraling about and end with our high, higher, highest segment.this Danielle LaPorte podcast episode Serena’s Book Tour ScheduleHave an idea, feedback, question or just want to say hi? Email us: [email protected] Dude DietThank you to our sponsors!Serena's New Book: The Dude DietThe Dude Diet also demystifies the basics of nutrition, empowering men to make better decisions whether they’re eating out or cooking at home. Each recipe is 100% idiot-proof and requires only easily accessible ingredients and tools. With categories like Game Day Eats, On the Grill, Serious Salads, and Take Out Favorites, The Dude Diet will arm dudes and those who love them with the knowledge they need to lead healthier, happier lives—with flattened beer bellies and fewer meat sweats. Preorder your copy today! Let [a podcast] Out : Online DIY Podcasting CourseThis comprehensive workshop for anyone looking to host, produce, and launch a podcast of their own. Katie Dalebout guides you through an 8 module how-to-podcast workshop designed to answer every question you have about podcasting, making it easy for you to start a podcast without really trying. If you've been thinking of starting a podcast this is the perfect course for you. Take a mini-tour of the course here to start bringing your podcast dreams into reality.