The No Longer Last Journey®

ABOUT THIS EPISODEPerfectionism is a disease that is making so many moms sick. In this episode, I share 10 ways you can lower the bar and kick perfectionism out of your life so that you can reduce your stress and have more time and energy to take care of yourself.START YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://nolongerlast.com/letter📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

ABOUT THIS EPISODEDon't want to burn out this summer, but you still want to make summer memories with your kids? Me too, girl! In this episode, I'm sharing 3 reminders to help you go into this summer season with a mindset that will empower you to have a low-stress and enjoyable summer with your sanity intact. Enjoy!RESOURCES MENTIONED💗  Research / interview on why independent play is good for children's mental health, self-reliance, and creativity:https://www.gse.harvard.edu/ideas/edcast/24/02/improving-mental-health-through-independent-play💗 1-on-1 Coaching Call with Mia: https://nolongerlast.com/shop/p/private-coaching-call💗  Membership: Private Community & Compassionate Accountability: https://nolongerlast.com/communitySTART YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

FREE WORKSHOP REGISTRATIONhttps://nolongerlast.com/free-workshopCOACHING PROGRAM WAITLISThttps://nolongerlast.com/waitlistABOUT THIS EPISODEI can't even begin to tell you how many times perfectionism kept me on the sidelines of my own life. For example: If I didn't have time and energy to give 100% to a workout — I decided to not workout. If I didn't have enough money for a wardrobe overhaul — I didn't buy myself any new clothes and kept wearing clothes that made me feel bad about myself. If I didn't have the money to go to weekly therapy — I decided I wasn't going to go at all. Perfectionism — also known as the all-or-nothing mentality — will keep you stuck, sad, and overwhelmed by a very rigid life where your own mind is the dictator. I have personally done a lot of inner work over the last 10+ years to release perfectionism and the all-or-nothing mentality, and it has helped me big time with learning how to respect what I have in front (whether that's my time, energy, money, support systems, etc.), and make the most of it. Where perfectionism used to always tell me that my circumstances weren't perfect enough to take action, my flexible mindset helps me do what I can, make the most of each day, and be compassionate towards myself when it's not “perfect.”Making this shift for yourself and healing the perfectionist in you will enable you to take up more space in your life and feel more empowered and in control of your choices. So, are you ready to ditch your inner dictator and live a more flexible and free life? If you answered “yes,” you're gonna want to listen to this week's new podcast episode: 3 Tips to Overcome Perfectionism. The tips I share in this episode are gonna shift your thinking and change your life!START YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

FREE WORKSHOP REGISTRATIONhttps://nolongerlast.com/free-workshopCOACHING PROGRAM WAITLISThttps://nolongerlast.com/waitlistABOUT THIS EPISODEMom guilt sucks. I can remember so many moments when my mom guilt was so debilitating that no matter how badly I needed some time alone, or a new pair of pants, or literally anything that only benefitted me — I couldn't do it. Now, you might not have had such an extreme outlook on motherhood as I did, but I bet you suffer from your own version of mom guilt whenever you try to choose yourself or give yourself grace for being human. Left unchecked, mom guilt can weed its way through every area of your life, stealing your health, happiness, and well-being. In this week's podcast episode, I'm sharing 3 ways that you can combat mom guilt. These are tried and true tips that have helped me and dozens of my clients overcome mom guilt in many areas of our lives.START YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

FREE WORKSHOP REGISTRATIONhttps://nolongerlast.com/free-workshopCOACHING PROGRAM WAITLISThttps://nolongerlast.com/waitlistABOUT THIS EPISODEHaving an identity crisis in motherhood is nothing to be ashamed of. It’s not only normal, it’s biological. In this episode, I share 3 things you need to remember to help you reconnect with and rediscover yourself during the identity crisis that occurs after you become a mom.Whether you’ve been a mom for 10 months or 10 years, this episode will help you understand yourself better and discover how to replenish yourself in ways that actually work for you.START YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

FREE WORKSHOP REGISTRATIONhttps://nolongerlast.com/free-workshopCOACHING PROGRAM WAITLISThttps://nolongerlast.com/waitlistABOUT THIS EPISODEBurnout in motherhood is more common than you think. I hear about it all the time in my DMs and in my coaching calls. Mothers are struggling with anxiety, depression, and burnout—but mostly in silence because so many think that admitting to their struggles means they’re a failure and a bad mom.I want to flip the script on this. If you’re struggling and burned out, you have been failed by society and by your support system—not the other way around.You deserve support to help you recover from burnout and guidance to help you design a life where your self-care is at the center—rather than on the margins—of your life.In this episode, you’ll hear me share 3 ways you can recover from burnout and design a No Longer Last life where your health, happiness, and well-being are a priority. START YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

ABOUT THIS EPISODEMoms don’t just wake up one day and become self-sacrificing, over-extended, burned out women. We were raised to be that way over decades through mental conditioning that taught us that serving others—even at the expense of our health and happiness—was “good.” We were sold a lie that sacrificing ourselves in service of others is the best way we could spend our lives. This Good Girl and Martyr Mom conditioning tells us that if we go above and beyond for everyone all the time, we will feel happy and fulfilled. This is a lie that largely lives in the shadows because many moms are too ashamed to admit that we don’t feel happy or fulfilled living like this. Many moms are performing fulfillment on the surface and perpetuating exhaustion behind closed doors. In today’s podcast episode, I’m unpacking the five harmful beliefs that Martyr Moms are conditioned to believe, and I’m teaching you the five affirmations to debunk those harmful beliefs. These affirmations will help you change the way you see yourself and what you believe you deserve so that you can start taking better care of yourself without the moms guilt and patriarchy getting in your way.COACHING PROGRAM WAITLISThttps://nolongerlast.com/waitlistBOOK A PORTUGAL CHAT WITH MESpots are offered through February 2026. https://nolongerlast.com/portugalchatSTART YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

ABOUT THIS EPISODESo many moms are told that if they want to achieve their goals, they just need more discipline, better habits, or stronger motivation. But if you’re a mom, you already know that advice doesn’t work in real life.In this episode, I’m sharing a counterintuitive way to achieve your goals as a mom—one that actually honors the reality of motherhood instead of fighting against it.I share personal examples from my own life—times when my best-laid plans completely fell apart because of kids, health issues, work demands, or pure exhaustion—and how learning to work with those constraints (instead of shaming myself for them) changed everything. I also walk you through the three types of obstacles most moms face—mental, emotional, and situational—and how each one quietly sabotages our goals if we don’t name it.This episode is especially for you if you’ve ever felt like you’re “bad at goals,” frustrated with yourself for starting and stopping, or ashamed that motherhood seems to derail everything you want for yourself. You’re not broken. You’re just trying to use strategies that weren’t designed for this season of life.My hope is that this conversation helps you release shame, stop pushing harder than necessary, and start creating goals that actually fit your life—so you can move forward without burning yourself out.COACHING PROGRAM WAITLISThttps://nolongerlast.com/waitlistBOOK A PORTUGAL CHAT WITH MESpots are offered through February 2026. https://nolongerlast.com/portugalchatSTART YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

ABOUT THIS EPISODEThis episode is a reflection on the five New Year’s Resolutions that I focused on in 2025—a year that felt less like running and more like crawling, but ultimately changed my life. Instead of pushing harder or chasing achievements, I chose to slow down and invest deeply in myself, even when it meant stepping back from my career, losing income, and spending real time and money on my health.I share how prioritizing my physical and mental health, working on my marriage, building real friendships, asking for help, and allowing myself more rest and play became the foundation for everything else. These choices weren’t easy or exciting, but they brought me to a place of stability, clarity, and pride that I’ve never experienced before.If you’re a “Good Girl,” “Martyr Mom,” or recovering perfectionist who feels guilty for slowing down and focusing on you, this episode is an invitation to rethink your New Year plans. Taking care of yourself isn’t falling behind—it’s the foundation that makes everything else possible.COACHING PROGRAM WAITLISThttps://nolongerlast.com/waitlistMY JOURNEY TO HEAL MY PMDDPremenstrual dysphoric disorder (PMDD): What it’s like & finding treatment. https://youtu.be/jbeR1mi_fvE?si=Ng4vwQVTeuqdRAQwBOOK A PORTUGAL CHAT WITH MESpots are offered through February 2026. https://nolongerlast.com/portugalchatSTART YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

ABOUT THIS EPISODESo many moms are chronically overwhelmed. Yes, there is a lot on your plate and the responsibilities never seem to end, but is there ever a break from the overwhelm?This episode unpacks 3 hidden causes that might be fueling your overwhelm. And, once you know about these hidden causes and learn how to address them, you might just find your overwhelm significantly reduced or gone altogether. If you identify as a “Good Girl,” “Martyr Mom,” or “Eldest Daughter” you will definitely resonate with this episode. START YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

ABOUT THIS EPISODEPostpartum can be an overwhelming time. It’s a transition that involves keeping another human being alive while also recovering mentally, emotionally, and physically yourself. It’s a big deal and yet, because it’s a “natural” part of life, people act like moms are just supposed to figure it out with barely any support or guidance. Today, there are a lot more resources for moms than when I had my first baby almost 10 years ago, but—based on the conversations I’m having with moms–it still seems like we’re sending moms “out to sea” with a new baby and not much support. In this episode, I’m sharing my best tips and free resources for new moms to help you have a healthy postpartum experience that puts your mental health and well-being at the forefront. These tips come from my personal experience as a mom myself, and also from my work in maternal mental health policy advocacy and public health education.EPISODE RESOURCESComponents of Mental Health and Wellbeing for Parents –A free, research-based fact sheet created to help parents understand the key factors of mental health during pregnancy and postpartum. Designed with public health and maternal mental health professionals to provide actionable guidance for families. https://www.mmhla.org/fact-sheet-components-of-mental-health-and-wellness-for-parentsNational Maternal Mental Health Hotline (U.S. only) –Call or text 1-833-TLC-MAMA (1-833-852-6262).A free, confidential 24/7 hotline staffed by counselors trained in maternal mental health. Available in English, Spanish, and over 60 other languages. Offers immediate emotional support and connects parents to therapy and crisis resources if needed.https://mchb.hrsa.gov/programs-impact/national-maternal-mental-health-hotlinePostpartum Support International (PSI) –Call: 1-800-944-4773Offers free online and in-person support groups for a wide range of conditions and experiences, including postpartum depression, anxiety, OCD, birth trauma, and partner support. Also helps connect parents to therapists trained in perinatal mental healthpostpartum.netPlan Your Paid LeaveResource #1: The Mamattorneyhttps://www.themamattorney.com/*I am not sponsored or an affiliate of this company. Resource #2: Google Search: “Employee paid leave rights in [your city, state]” to start your search.START YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

ABOUT THIS EPISODEThis episode is Part 3 of my Thrive as a Working Mom series, and we’re closing it out by talking about one of the hardest, most essential parts of motherhood today: expanding your village.The truth is, most of us are raising kids in isolation—without the kind of built-in community our mothers and grandmothers had. That leaves so many working moms feeling like they’re constantly behind, exhausted, and trying to do the work of an entire community alone .In this episode, I share:Why modern motherhood feels so heavy without a villageHow to start redefining what “community” looks like in today’s worldPractical ways to bring more support into your life (even if you don’t have family nearby)How to release guilt around asking for or investing in helpMy personal stories of building support systems that allow me to thrive as both a mom and a professionalYou are not meant to do this all alone. Expanding your village doesn’t make you weak—it makes you wise. My hope is that this conversation helps you see new possibilities for support, so you can protect your health, your family, and your career.START YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

ABOUT THIS EPISODEThis episode is Part 2 of my 3-part series, Thrive as a Working Mom. One of the most important—and most complicated—pieces of thriving as a working mom is learning how to share the load at home. In this episode, I open up about my own journey of building a system with my partner, the progress we’ve made, and the challenges that still come with unlearning gender roles and navigating the mental load I share three practical strategies that have made the biggest difference for us:Weekly meetings that take the invisible mental load out of my head and put it on the table.Clear delegation, ownership, and accountability so no one is left guessing (or quietly resentful).Adjusting expectations and commitments to match our real capacity, not the unrealistic one society pressures us into.Protecting your energy and creating equity at home isn’t just about making things easier for yourself—it’s about protecting your marriage, your health, and your ability to show up for your family and your career.My hope is that this episode gives you both validation and practical tools as you navigate the messy, layered work of partnership, parenthood, and everything in between.START YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

This episode is the start of my 3-part series: Thrive as a Working Mom.As a self-care coach, communications director, and mom of two, I know first-hand how easy it is to give 100% to everyone else until there’s nothing left for yourself. I know from brutal, personal experience that when you have nothing left to give, everything else in your life suffers. Protecting your health and well-being IS protecting your family and your career.One of the first steps to protect yourself, your motherhood, and your career is to learn how to create a self-care routine that recharges you, which is the focus of this episode.I talk about the mindset shifts and practical routines that can help protect you from burnout, and I share personal examples of boundaries you can practice in your own life to help you show up for your family, your work, and yourself.My hope is that this episode gives you permission to accept your own limitations with compassion, to start where you are, and to build a self-care routine that feels doable — even if it’s just ten minutes at a time.START YOUR NO LONGER LONGER LAST JOURNEY® ↓ 📗 FREE Guide: The 4B's of Self-Care Overcome overwhelm and beat burnout with the 4 types of self-care. ⁠https://nolongerlast.com/guide⁠ 💌 FREE Newsletter: The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://nolongerlast.com/letter⁠ 📝 Rituals that Replenish: The Workshop If you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. ⁠https://nolongerlast.com/rituals⁠ 🥰 The No Longer Last Journey®: Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. ⁠https://nolongerlast.com/programABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH 💻 Website: ⁠⁠https://nolongerlast.com/⁠▶️ YouTube: ⁠https://www.youtube.com/@MiaHemstad/featured⁠📱Instagram: ⁠https://www.instagram.com/nolongerlast/⁠

ABOUT THIS EPISODEBack to school is around the corner, which can be a stressful time for moms. Change and transition usually mean big emotions and added stress for moms and our kids. In this episode, I share 3 practical tips to help you have a smooth and organized back-to-school transition. These tips can help you protect your well-being, fend off burnout, and go into the new season feeling prepared so that you can show up well for yourself and your family.START YOUR NO LONGER LONGER LAST JOURNEY® ↓📗 FREE Guide: The 4B's of Self-CareOvercome overwhelm and beat burnout with the 4 types of self-care. https://nolongerlast.com/guide💌 FREE Newsletter: The No Longer Last LetterGet resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://nolongerlast.com/letter📝 Rituals that Replenish: The WorkshopIf you’re stuck in the burnout cycle, and you're struggling to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://nolongerlast.com/rituals🥰 The No Longer Last Journey®: Coaching ProgramAn immersive 12-month program with classes, community, and coaching to help you build a No Longer Last life one month at a time. https://nolongerlast.com/programABOUT MIAI'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here.STAY IN TOUCH💻 Website: ⁠https://nolongerlast.com/▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured📱Instagram: https://www.instagram.com/nolongerlast/

The immigration and tax consultation firm I recommend is Fresh Portugal. Book your FREE 15-minute consultation with them here: https://freshportugal.com/book_service?affiliate=miahemstadSELF-CARE RESOURCES📝 FREE Self-Care GuideOvercome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!https://nolongerlast.com/guide💌 FREE: The No Longer Last LetterGet resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://nolongerlast.com/letter👩‍💻 Rituals that Replenish WorkshopIf you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.https://nolongerlast.com/rituals💕 The No Longer Last Journey®: Live Coaching ProgramAn immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://nolongerlast.com/programABOUT MIAI'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here.STAY IN TOUCH!💻 Website: ⁠https://nolongerlast.com/▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured📱Instagram: https://www.instagram.com/nolongerlast/AFFILIATE LINK REMINDERSometimes I share affiliate links that enable me to receive a small commission for promoting a product or service that I use and like, at no additional cost to you.

The immigration and tax consultation firm I recommend is Fresh Portugal. Book your FREE 15-minute consultation with them here: https://freshportugal.com/book_service?affiliate=miahemstadSELF-CARE RESOURCES✨ FREE Self-Care Guide + Printable Planner PagesOvercome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!https://www.miahemstad.com/guide😌 Rituals that Replenish WorkshopIf you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.https://www.miahemstad.com/rituals💌 The No Longer Last LetterGet resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠💕 The No Longer Last Journey™: Live Coaching ProgramAn immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ABOUT MIAI'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here.STAY IN TOUCH!💻 Website: ⁠https://nolongerlast.com/▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured📱Instagram: https://www.instagram.com/nolongerlast/AFFILIATE LINK REMINDERSometimes I share affiliate links that enable me to receive a small commission for promoting a product or service that I use and like, at no additional cost to you.

ABOUT THIS EPISODEThis episode is about my journey with PMDD and finding an effective treatment. Premenstrual dysphoric disorder, or PMDD, is a severe form of PMS that affects about 3-8% of women of reproductive age. It can cause depression, anxiety, suicidal thoughts, brain fog, fatigue, irritability, and rage. I was diagnosed with PMDD back in 2019, and have spent the majority of my 20’s suffering from this condition that has only gotten worse with time. This looked like spending the entirety of my luteal phase, which is 10-14 days of every month, feeling painfully exhausted, irritable, unable to focus, depressed, and even suicidal. The only thing that got me through these difficult two weeks every month was knowing that as soon as my monthly bleed would start these symptoms would go away, but this was no way to live. PMDD made me feel trapped in my own body, unable to escape the brutality of these symptoms that most doctors told me were just “a normal part of being a woman.”I hope this episode helps you find a treatment that works for you, and if you don’t have PMDD, but you struggle to advocate for your health, this episode will give you some courage to keep fighting for the good health and healing you deserve.MENTIONED IN THE EPISODEHRT Clinic, Newson Health: https://www.newsonhealth.co.uk/FREE Workshop: The 4Bs fo Self-Care & How to Prioritize Self-Care as a Busy Mom: https://nolongerlast.com/workshopSELF-CARE RESOURCES✨ FREE Self-Care Guide + Printable Planner PagesOvercome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!https://www.miahemstad.com/guide😌 Rituals that Replenish WorkshopIf you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.https://www.miahemstad.com/rituals💌 The No Longer Last LetterGet resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠💕 The No Longer Last Journey™: Live Coaching ProgramAn immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ABOUT MIAI'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here.STAY IN TOUCH!💻 Website: ⁠https://www.miahemstad.com/ ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured📱Instagram: https://www.instagram.com/nolongerlast/

Join me for my free live workshop — The 4Bs of Self-Care & How to Prioritize Self-Care as a Busy Mom: https://miahemstad.myflodesk.com/SELF-CARE RESOURCES✨ FREE Self-Care Guide + Printable Planner PagesOvercome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!⁠https://www.miahemstad.com/guide⁠😌 Rituals that Replenish WorkshopIf you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.⁠https://www.miahemstad.com/rituals⁠💌 The No Longer Last LetterGet resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://www.miahemstad.com/letter⁠⁠💕 The No Longer Last Journey™: Live Coaching ProgramAn immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. ⁠https://www.miahemstad.com/nolongerlast⁠⁠ABOUT MIAI'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here.STAY IN TOUCH!💻 Website: ⁠https://www.miahemstad.com/ ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODEHave you ever felt mom guilt so intense that it made it impossible to do anything for yourself? If you have, you’re not alone. Today I’m talking about mom guilt — where it comes from and how to overcome it — so that you can take care of yourself without the weight of mom guilt making you feel bad. Learning how to overcome mom guilt is so liberating. I’m excited for you to practice the tips I share in this podcast episode.SELF-CARE RESOURCES✨ FREE Self-Care Guide + Printable Planner PagesOvercome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!https://www.miahemstad.com/guide😌 Rituals that Replenish WorkshopIf you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.https://www.miahemstad.com/rituals💌 The No Longer Last LetterGet resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠💕 The No Longer Last Journey™: Live Coaching ProgramAn immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ABOUT MIAI'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here.STAY IN TOUCH!💻 Website: ⁠https://www.miahemstad.com/ ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODEDo you feel fulfilled in your life? I’m not talking about feeling constantly happy — because that’s impossible. I’m talking about feeling content and at peace with your decisions and your life. When you feel fulfilled, you can go through life’s highs and lows feeling stable, secure, and at peace with yourself. In this episode, I share the key thing you can do to feel more fulfilled so you can experience the inner calm that comes with it. It’s such a simple but powerful tip, and it will have a positive impact on every area of your life. I can’t wait for you to try it!SELF-CARE RESOURCES✨ FREE Self-Care Guide + Printable Planner PagesOvercome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!https://www.miahemstad.com/guide😌 Rituals that Replenish WorkshopIf you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.https://www.miahemstad.com/rituals💌 The No Longer Last LetterGet resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠💕 The No Longer Last Journey™: Live Coaching ProgramAn immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ABOUT MIAI'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here.STAY IN TOUCH!💻 Website: ⁠https://www.miahemstad.com/ ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODE The healing journey is not linear, and that truth has come up for me yet again with tackling some chronic health issues, specifically premenstrual dysphoric disorder (or PMDD).As an abuse survivor, it can feel triggering and difficult to spend money and time on my health, especially since I experienced a lot of medical neglect as a child.In this episode, hear me share how I worked through those feelings and pursued medical treatment for a condition that has been weighing me down for years.If you struggle to invest time and money on your health, this episode will encourage you to overcome those challenging roadblocks and take care of yourself anyway.SELF-CARE RESOURCES✨ FREE Self-Care Guide + Printable Planner PagesOvercome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best!⁠https://www.miahemstad.com/guide⁠😌 Rituals that Replenish WorkshopIf you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself.⁠https://www.miahemstad.com/rituals⁠💌 The No Longer Last LetterGet resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. ⁠https://www.miahemstad.com/letter⁠⁠💕 The No Longer Last Journey™ Live Coaching ProgramAn immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. ⁠https://www.miahemstad.com/nolongerlast⁠⁠ABOUT MIAI'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you — welcome! Putting yourself last ends here.STAY IN TOUCH!💻 Website: ⁠https://www.miahemstad.com/ ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODE Ever try (and fail) to make journaling a habit? There’s so much research showing how beneficial journaling is for our mental health and well-being, but why is it so hard to do? This episode shares 3 reasons why you might be struggling to journal. Listen in to overcome these obstacles so you can start journaling regularly and begin experiencing all the benefits that come from this awesome practice with the page! SELF-CARE RESOURCES ✨ FREE Self-Care Guide + Printable Planner Pages Overcome decision fatigue and beat burnout when you learn the 4 types of self-care and how to practice them in a sustainable way! https://www.miahemstad.com/guide 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™: Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad 📱Instagram: https://www.instagram.com/nolongerlast/

SPECIAL PROMO Save 20% on The No Longer Last Journey™ Coaching Program before the offer expires on September 8, 2024 at 5pm EST. Use code NLLJ20 at checkout! https://www.miahemstad.com/nolongerlast Want to try before you buy? Check out the first class in the program for FREE  — The Introduction to the Healing Journey — at https://www.miahemstad.com/healing. Free access expires on September 8, 2024 at 5pm EST. ABOUT THIS EPISODE September is Suicide Prevention Month. It’s so important that we talk about this to reduce the stigma, especially among moms. Moms experience the added burden of worrying that people will think we are unable to be mothers because we have mental health challenges. What we need is help, not judgment. In this episode, I share tips and strategies you can use to work on healing your depression, anxiety, and low self-worth. I used to have severe postpartum depression and anxiety, and what I share in this episode helped me get out of that darkness and get on the path to healing. If you found this episode helpful, please share it with a friend. Thank you! CRISIS AND MENTAL HEALTH RESOURCES ◆ Suicide and Crisis Lifeline: Dial 988 ◆ National Maternal Mental Health Hotline (U.S. only): Call or text 1-833-TLC-MAMA (1-833-852-6262) ◆ Postpartum Support International: Call 800-944-4773 or text 503-894-9453 or www.postpartum.net SELF-CARE RESOURCES ✨ FREE Self-Care Guide + Printable Planner Pages Overcome decision fatigue and learn about the 4 types of self-care that can actually help you feel your best! https://www.miahemstad.com/guide 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™ Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their well-being a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODE Self-care is so dang hard to practice, especially on a consistent basis. Why? Some might say that we just need better time management tips. Others might say that if we understood how beneficial self-care is, we would prioritize it with less hesitation. But, if all moms needed was more tips, hacks, and information, we would all be practicing self-care consistently – but, we’re not. In fact, many of us are struggling to practice basic self-care, like showering and brushing our teeth, and I think it’s because beyond the tips, the hacks, and the information, many of us are triggered by self-care because it forces us to confront trauma and harmful beliefs that keep us stuck in cycles of self-neglect because it’s familiar and it aligns with what we believe about ourselves and what society believes about us as women and as mothers. In this episode, I unpack this with clear examples so that you can begin to do the work of confronting the experiences and beliefs that are holding you back from the love and care you deserve. SELF-CARE RESOURCES ✨ FREE Self-Care Guide + Printable Planner Pages Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best! https://www.miahemstad.com/guide 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™: Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODE We all feel it, but we don’t talk about it that much. I’m talking about the pressure many of us women, and especially mothers, feel to be exceptional at everything we do — parenting our children, showing up in our marriage, our fitness, our performance at work, our ability to clean and organize our homes. I could go on. There is this pressure to be excellent at an unrealistic number of things, and it’s hurting us. I’ve been noticing this more and more lately, and I’ve been particularly paying attention to how this pressure influences my decisions and day-to-day behavior — and I’m not loving what I’m seeing. This podcast episode is all about bringing this topic out in the open and helping you pinpoint how this pressure is hurting you and actually release it so you can be a more carefree and authentic version of yourself.  SELF-CARE RESOURCES ✨ FREE Self-Care Guide + Printable Planner Pages Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best! https://www.miahemstad.com/guide 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™: Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODE When I became a mom, I didn’t have anyone to talk to for tips or advice. In my circle of friends, I was the first to have a baby, so people were calling me! It was such a hard and overwhelming time marked by so much mom-guilt and the silent struggle with postpartum depression and anxiety. I made a lot of mistakes and learned so much. In this episode, you’ll hear me share my top 5 mistakes I made as a new mom, and what I wish I did instead. I hope that this episode can help make motherhood just a little bit easier for the next person.  SELF-CARE RESOURCES 📝 NEW! The No Longer Last Journey™ Weekly Check-In is my monthly membership offering live weekly journaling and coaching in community with people who want to make their health, happiness, and well-being a priority. https://www.miahemstad.com/weekly ✨ FREE 4B Self-Care Framework Mini Course Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best! https://www.miahemstad.com/course⁠ 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™: Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODE I live with PTSD and depression, and I deal with chronic fatigue and chronic pain on a regular basis. It’s not fun! But, over the years, I have learned to manage it because, well, bills still gotta get paid and kids still gotta be raised! We all have those days when we wake up and feel exhausted, overwhelmed, and we just want to crawl back in bed and hide from our responsibilities. But we’re moms! Who’s gonna cover our shift? In this episode, I share my go-to toolbox of strategies and self-care practices that I lean on to help me through days like this. I hope this can help you, too! SELF-CARE RESOURCES 📝 NEW! The No Longer Last Journey™ Weekly Check-In is my monthly membership offering live weekly journaling and coaching in community with people who want to make their health, happiness, and well-being a priority. https://www.miahemstad.com/weekly ✨ FREE 4B Self-Care Framework Mini Course Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best! https://www.miahemstad.com/course⁠ 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™: Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: miahemstad.com ▶️ YouTube: youtube.com/@MiaHemstad/ 📱Instagram: @nolongerlast

ABOUT THIS EPISODE If you’re a mom who struggles to set boundaries at work and you find yourself giving too much and burning out, this podcast episode is for you! I share practical advice and tips that help you stand up for yourself at work, protect your time and energy, and be there for the other parts of your life that matter to you! SELF-CARE RESOURCES ✨ FREE 4B Self-Care Framework Mini Course Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best! https://www.miahemstad.com/course⁠ 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™: Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODE Don’t you hate it when people tell you that rest is simply a choice? I know I do. For moms, we can’t simply choose between taking care of our children, for example, and taking a nap. There are some responsibilities in life that we HAVE to show up for. So, how do we rest when there are so many important things on our plates? In this podcast episode, I share advice and tips on how to get better at resting and replenishing yourself, alongside the demands that are a valid and normal part of your life. SELF-CARE RESOURCES ✨ FREE 4B Self-Care Framework Mini Course Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best! https://www.miahemstad.com/course⁠ 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™: Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱Instagram: https://www.instagram.com/nolongerlast/

ABOUT THIS EPISODE If you’re someone who struggles with cramming a bunch of new goals and habits into the beginning of a new year, and then get stuck in a shame spiral when things inevitably don’t go the way you planned, this episode is for you! As a reformed personal development junkie, recovering perfectionist, and reformed workaholic, I have learned a much gentler and effective approach to goal setting and building sustainable self-care practices that actually support you, rather than contribute to a harsh internal dialogue that you’re not good enough and keep you trapped in the burnout cycle. The practical tips I share in this episode can be used immediately and will completely change the way you approach goals and self-care for the better! SELF-CARE RESOURCES ✨ FREE 4B Self-Care Framework Mini Course Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best! https://www.miahemstad.com/course⁠ 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™: Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱 Instagram: ⁠⁠https://www.instagram.com/nolongerlast/⁠

ABOUT THIS EPISODE Mothers have way too much on our plates—hands down. It’s next to impossible to prioritize your well-being on a regular basis and avoid burnout when you don’t have a fair and equitable partnership with your husband / partner. Gender stereotypes about what a “good” wife and mom are supposed to do are keeping us doing a vast majority of the household labor, parenting, and carrying the mental load. In this episode, I’m sharing 7 things that have helped my husband and I A LOT when it comes to navigating the responsibilities of work, home, and parenting. SELF-CARE RESOURCES ✨ FREE 4B Self-Care Framework Mini Course Overcome decision fatigue and learn about the 4 types of self-care that will actually make you feel your best! https://www.miahemstad.com/course⁠ 😌 Rituals that Replenish Workshop If you’re stuck in the burnout cycle, and you struggle to find time and energy for your self-care, this 3-week instant access workshop will help you get in touch with your true needs and learn practical ways to replenish yourself. https://www.miahemstad.com/rituals 💌 The No Longer Last Letter Get resources, tips, and inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey™: Live Coaching Program An immersive 12-month program with classes, community, and coaching to help you build a no longer last life one month at a time. https://www.miahemstad.com/nolongerlast⁠ ABOUT MIA I'm Mia—wife, mom of 2, abuse survivor, and trauma-informed self-care coach. I also live with diagnosed PTSD and depression. I’ve been healing out loud since 2017 to make this whole trauma recovery thing less lonely, and along the way, I've met and supported so many incredible women who want to make their wellbeing a priority. If this sounds good to you—welcome! Putting yourself last ends here. STAY IN TOUCH! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱 Instagram: ⁠⁠https://www.instagram.com/nolongerlast/⁠ STUDIES MENTIONED One study published in 2017 showed that the average hours a mom works per week is 98 hours—the equivalent of 2.5 full-time jobs. https://www.mother.ly/parenting/surveys-tallies-the-hours-moms-work-per-weekand-its-probably-a-shock-to-anyone-but-us/ A 2015 study showed that working moms still take on a bulk of the household and parenting responsibilities. https://www.cnbc.com/2015/04/28/me-is-like-leave-it-to-beaver.html

FREE 4B SELF-CARE FRAMEWORK GUIDE Overcome decision fatigue & overwhelm and start taking care of yourself with my 4B Self-Care Framework! Get it here: https://www.miahemstad.com/course ABOUT THIS EPISODE The holiday season makes it even harder to practice any kind of self-care. There are so many obligations, things to get done, and expectations fighting for our time, energy, and attention. It can be overwhelming and exhausting. As a mom with mental health challenges who also has a career outside the home, I want to share my top 3 tips for how to protect your mental health during the holiday season—from Thanksgiving and Christmas into the New Year. The mental load, domestic labor, and difficult family conversations should not all fall onto your shoulders. After this episode, you’ll have some tools to help you navigate this season better able to protect your energy and take care of yourself because this holiday season belongs to you too. PODCAST EPISODE ON BOUNDARIES: Episode #15: How to free up time and energy for your self-care.  YouTube: How to free up time and energy for your self care. | The No Longer Last Journey Podcast Ep. 15 Spotify: https://open.spotify.com/episode/2Ggu97tshpD6lSOzmkrL7W?si=984096d582274fed Apple: https://podcasts.apple.com/us/podcast/15-how-to-free-up-time-and-energy-for-your-self-care/id1632429716?i=1000628181651 RESOURCES I CREATED FOR YOU! ✨FREE 4B Self-Care Framework Mini Course Overcome decision fatigue & overwhelm and start nourishing yourself. https://www.miahemstad.com/course⁠ 😌Rituals that Replenish Course Break out of the burnout cycle with this 3-week self-care course. https://www.miahemstad.com/rituals 💌 The No Longer Last Weekly Letter Free resources & inspiration to help you prioritize your health, happiness, and well-being. https://www.miahemstad.com/letter⁠ 💕 The No Longer Last Journey Coaching & Community Program An immersive 12-month program with classes, community, and coaching to help you create a life where you are no longer last. ⁠https://www.miahemstad.com/nolongerlast⁠ STAY IN TOUCH! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱 Instagram: ⁠⁠https://www.instagram.com/miahemstad/⁠

🎧 About this Episode I have two children, and I’ve been a mom for 7 years now. There are so many mistakes I’ve made and so many lessons I’ve learned. In today’s episode, I’m sharing the one thing I wish I fought for. Hindsight is always 20/20, and looking back, I know for sure that I needed this more than anything else in those early years of motherhood. I want to share this lesson with you so that you can stop living in survival mode and actually enjoy motherhood and your life as much as you can. 💌 Along with each episode, I'll be emailing an Affirmation of the Week and a Self-Care Practice of the Week, so make sure you're subscribed to my newsletter to come along for the journey! → https://www.miahemstad.com/letter⁠ 😌 Ready to prioritize your health, happiness, and well-being over a slow and sustainable 12-month period? Join my self-care coaching & community program, The No Longer Last Journey! Learn more at ⁠https://www.miahemstad.com/nolongerlast⁠ 💕 Start your self-care journey for FREE with my 4B Self-Care Framework Mini Course! Get it now at ⁠https://www.miahemstad.com/course⁠  😫 Tired of the burnout cycle but not sure how to break out? I've created a 3-week anti-burnout program called Rituals that Replenish. It's simple, practical, and effective. Learn more at ⁠https://www.miahemstad.com/rituals 😊 Let's stay connected! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱 Instagram: ⁠⁠https://www.instagram.com/miahemstad/⁠

🎧 About this Episode I used to struggle with debilitating perfectionism, which was rooted in the need to keep myself safe and to earn love. This unhealthy, all-or-nothing mentality I had was also fueled by the self-help advice that demanded achievement and success at all costs. You can imagine that none of this works well when it comes to setting realistic goals and taking care of yourself on a regular basis. Over the years of my healing, I had to unlearn all of this and create a new approach to self-care — one that was rooted in self-compassion and sustainability so that I could actually show up for my self-care in a way that was nourishing and supportive. The 3 strategies I share in this episode have helped me build routines and rituals that always honor whatever season of life I’m in. Listen in to learn how to get out of the crash-and-burn cycle of overdoing it and finally experience the benefits of approaching your self-care goals in a sustainable way. 💌 Along with each episode, I'll be emailing an Affirmation of the Week and a Self-Care Practice of the Week, so make sure you're subscribed to my newsletter to come along for the journey! → https://www.miahemstad.com/letter⁠ 💕 Start your self-care journey for FREE with my 4B Self-Care Framework Mini Course! Get it now at ⁠https://www.miahemstad.com/course⁠  😫 Tired of the burnout cycle but not sure how to break out? I've created a 3-week anti-burnout program called Rituals that Replenish. It's simple, practical, and effective. Learn more at ⁠https://www.miahemstad.com/rituals  😌 Ready to prioritize your health, happiness, and well-being over a slow and sustainable 12-month period? Join my self-care coaching & community program, The No Longer Last Journey! Learn more at ⁠https://www.miahemstad.com/nolongerlast⁠  😊 Let's stay connected! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱 Instagram: ⁠https://www.instagram.com/miahemstad/

🎧 About this Episode  We’ve all been there—lots of new intentions and goals, but when it comes to actually putting them into practice, it doesn’t seem to happen. We get frustrated with ourselves, feel ashamed, and then give up. This used to be my story until I woke up to the fact that I was struggling with the actual practice of self-care not because I was broken, but because I was spread too thin. I deserved a lot more compassion than I was giving to myself, and so do you. I wanted to figure out how I could give myself more time and energy to practice my self-care intentions, which led me to boundaries and how they could be applied to my daily life in a more practical way. In this episode, I teach you 3 different kinds of boundaries, each serving the purpose of helping you free up more time, energy, and space for your self-care. On top of getting more time and energy from setting these 3 kinds of boundaries, I also unexpectedly developed a stronger sense of self-worth and better self-advocacy skills, which have helped me get pay raises, land better jobs, and work on more fairness in my marriage when it came to household responsibilities and the mental load. So, the next time you struggle to show up for a goal or intention you set for yourself, instead of judging yourself, I hope you use my boundary-setting framework to help you meet your wants and needs. 📩 Along with each episode, I'll be emailing an Affirmation of the Week and a Self-Care Practice of the Week, so make sure you're subscribed to my newsletter to come along for the journey! → https://www.miahemstad.com/letter⁠  💕 Start your self-care journey for FREE with my 4B Self-Care Framework Mini Course! Get it now at ⁠https://www.miahemstad.com/course⁠  😫 Tired of the burnout cycle but not sure how to break out? I've created a 3-week anti-burnout program called Rituals that Replenish. It's simple, practical, and effective. Learn more at ⁠https://www.miahemstad.com/rituals  💌 Sign up for my No Longer Last Letter for self-care and wellness inspiration, tips, and more! Sign up today at ⁠https://www.miahemstad.com/letter⁠  😌 Ready to prioritize your health, happiness, and well-being over a slow and sustainable 12-month period? Join my self-care coaching & community program, The No Longer Last Journey! Learn more at ⁠https://www.miahemstad.com/nolongerlast⁠  😊 Let's stay connected! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱 Instagram: ⁠⁠https://www.instagram.com/miahemstad/⁠

🎧 About this Episode  No, you’re not crazy. Self-care overwhelm IS a REAL thing. I used to ask my audience with a poll once a week if they experienced overwhelm whenever they would get time to themselves, and the answer was always a resounding “YES!” I mean, why wouldn’t we feel overwhelmed with what to do with free time when we are so used to being so externally focused on what everyone and everything else needs from us? How are we supposed to be good at knowing and meeting our own needs when we rarely get the opportunity to practice? That’s what I’m unpacking in this week’s episode. I’m sharing an easy-to-remember and easy-to-practice framework that will help you overcome that overwhelm and finally start using your precious time and energy on actually taking care of yourself in the way that you need! Along with each episode, I'll be emailing an Affirmation of the Week and a Self-Care Practice of the Week, so make sure you're subscribed to my newsletter to come along for the journey! → https://www.miahemstad.com/letter⁠  💕 Start your self-care journey for FREE with my 4B Self-Care Framework Mini Course! Get it now at ⁠https://www.miahemstad.com/course⁠  😫 Tired of the burnout cycle but not sure how to break out? I've created a 3-week anti-burnout program called Rituals that Replenish. It's simple, practical, and effective. Learn more at ⁠https://www.miahemstad.com/rituals  💌 Sign up for my No Longer Last Letter for self-care and wellness inspiration, tips, and more! Sign up today at ⁠https://www.miahemstad.com/letter⁠  😌 Ready to prioritize your health, happiness, and well-being over a slow and sustainable 12-month period? Join my self-care coaching & community program, The No Longer Last Journey! Learn more at ⁠https://www.miahemstad.com/nolongerlast⁠  😊 Let's stay connected! 💻 Website: ⁠https://www.miahemstad.com/  ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱 Instagram: ⁠https://www.instagram.com/miahemstad/

🎧 About this Episode  Burned out or getting close to burning out? This time of year is what I call "the rapid decline." Between back-to-school, all the holidays, and end-of-year work deadlines, there is very little time and bandwidth for moms to take care of ourselves. This episode is the first in a 5-episode series where I will be teaching you tools that you can use to build your own anti-burnout, self-care toolkit. Along with each episode, I'll be emailing an Affirmation of the Week and a Self-Care Practice of the Week, so make sure you're subscribed to my newsletter to come along for the journey! → https://www.miahemstad.com/letter⁠ 💕 Start your self-care journey for FREE with my 4B Self-Care Framework Mini Course! Get it now at ⁠https://www.miahemstad.com/course⁠  😫 Tired of the burnout cycle but not sure how to break out? I've created a 3-week anti-burnout program called Rituals that Replenish. It's simple, practical, and effective. Learn more at ⁠https://www.miahemstad.com/rituals  💌 Sign up for my No Longer Last Letter for self-care and wellness inspiration, tips, and more! Sign up today at ⁠https://www.miahemstad.com/letter⁠  😌 Ready to prioritize your health, happiness, and well-being over a slow and sustainable 12-month period? Join my self-care coaching & community program, The No Longer Last Journey! Learn more at ⁠https://www.miahemstad.com/nolongerlast⁠  😊 Let's stay connected! 💻 Website: ⁠https://www.miahemstad.com/ ▶️ YouTube: https://www.youtube.com/@MiaHemstad/featured 📱 Instagram: ⁠https://www.instagram.com/miahemstad/

🎧 About this Episode I saw Beyoncé in the flesh!!! EEEEEEKKKK!!! It was just as life-changing as you can imagine, but what was even more spiritually-shifting and transformative was the journey to get there. And I'm not talking about the flight from Portugal to London. I'm talking about my own No Longer Last Journey where I have been doing the inner work and healing needed in order to overcome paralyzing guilt and finally believe that MY DESIRES MATTER and that MY DREAMS ARE WORTHY of being fulfilled even though it's UNCOMFORTABLE. I was able to move through that discomfort and truly enjoy myself on this trip! This episode dives into what that healing process looks like and how you too can learn how to fulfill your desires without guilt or shame. 💕 Start your self-care journey for FREE with my 4B Self-Care Framework Mini Course! Get it now at miahemstad.com/course. 😫 Tired of the burnout cycle but not sure how to break out? I've created a 3-week anti-burnout program called Rituals that Replenish. It's simple, practical, and effective. Learn more at miahemstad.com/rituals. 💌 Sign up for my No Longer Last Letter for self-care and wellness inspiration, tips, and more! Sign up today at miahemstad.com/letter. 😌 Ready to prioritize your health, happiness, and well-being over a slow and sustainable 12-month period? Join my self-care coaching & community program, The No Longer Last Journey! Learn more at miahemstad.com/nolongerlast. 💻 Website: miahemstad.com 📱 Instagram: @miahemstad ▶️ YouTube: @miahemstad

🎧 About this Episode I've lived in Portugal for one year! In this episode, I'm sharing 8 things I've learned / experienced since moving here that have changed my health, happiness, and the way I approach life. ⭐️ SPECIAL OFFER FOR THE MONTH OF MAY 2023 ONLY: Ready to prioritize you? Use code MOM for $75 off my self-care coaching program, The No Longer Last Journey! https://www.miahemstad.com/nolongerlast 🇵🇹 Portugal Resources: ✈️ Why I Left the US for Portugal YouTube Video: https://youtu.be/VomM3S5bc4M 💬 Portugal 1-1 Chats https://www.miahemstad.com/portugalchat 📕 Portugal eBook: 25 Things You Should Know Before Moving to Portugal https://www.miahemstad.com/shop/p/25-things-you-should-know-before-you-move-to-portugal-ebook ❓ Want me to be your coach? Join The No Longer Last Journey Program! This No Longer Last Journey is a 12-month trauma-informed program that is designed to help you make your health, happiness, and well-being a priority. Learn more about the program and read client testimonials at: https://www.miahemstad.com/nolongerlast Use code ‘Mom’ for $75 off The No Longer Last Journey Program! Promo valid for the month of May 2023 only. 😌 Start your self-care journey for free with my 4B Self-Care Mini Course! https://www.miahemstad.com/course 💌 Sign up for my No Longer Last Letter! https://www.miahemstad.com/letter 💻 Website: https://www.miahemstad.com/ 📱 Instagram: @MiaHemstad https://www.instagram.com/miahemstad/?hl=en ▶️ YouTube: /@MiaHemstad https://www.youtube.com/channel/UC3GSU5gBPXiZKBjLpFxISHQ

About this Episode It's been 3 months since I've posted to the pod. A lot has been going down for me, but what's new? Life can be challenging, and navigating those challenges alongside depression, PTSD, work, and motherhood has been particularly tough; but we're here, we're standing, and we're ready to keep going. I'm so excited to provide a life update for you in this episode and to unpack how shame causes us to run away from the things we actually want in life; how routines can support us through our most difficult seasons; and how defining enough can release us from the comparison cycle so that we can truly feel content and at peace with what we have. Let's dive in! Want me to be your coach? Join The No Longer Last Journey Program! This No Longer Last Journey is a 12-month trauma-informed program that is designed to help you make your health, happiness, and well-being a priority. Learn more about the program and read client testimonials at: https://www.miahemstad.com/nolongerlast. Start your self-care journey for free with my 4B Self-Care Mini Course! https://www.miahemstad.com/course Sign up for my No Longer Last Letter! https://www.miahemstad.com/letter Website: https://www.miahemstad.com/ Instagram: https://www.instagram.com/miahemstad/?hl=en YouTube: https://www.youtube.com/channel/UC3GSU5gBPXiZKBjLpFxISHQ

Get FREE ACCESS TO THE WHOLE CLASS until December 31, 2022. Go to miahemstad.com/healingclass to sign up for free access! THIS CLASS IS FOR YOU IF YOU...  Struggle to prioritize your wants and needs without feeling bad about it  Want to start improving your well-being, but you don't know where to start  Don't feel worthy of love or care or you always feel like you need to "earn" it  YOU WILL LEARN...  ✨ The 4 components of the healing journey.   🚫 How to release misplaced guilt and shame.   💪 The 3 types of boundaries that will help you free up more time, space, and energy in your life.   😊 The 4 types of self-care that will actually support your well-being.   WHO AM I?  My name is Mia Hemstad. I am an abuse survivor, a mom of two kids, and I live with PTSD and depression. I've been on my own healing journey for the last 8 years.  What I teach in this class is a summary of the most helpful knowledge, tips, and frameworks that have helped me rebuild my self-worth, heal a lot of my trauma, and finally take care of myself without feeling any guilt or shame about it.  I've also been teaching this to clients for two years with the same results. I'm excited for you to watch the class and see for yourself what it can do for you!   MORE RESOURCES   📔 Get The 4B Self-Care Mini Course for free! miahemstad.com/course 💌 Get my free No Longer Last Weekly Letter! miahemstad.com/letter 💻 Website: miahemstad.com  ▶️ YouTube: youtube.com/c/MiaHemstad 📱 Instagram: instagram.com/miahemstad

About this Episode After 5 years of creating on Instagram and building such an awesome community, I'm leaving the platform. This has not been an easy decision for me, but I had to be honest with myself about the fact that my mental health is negatively effected by the platform. I wanted to dedicate an episode to talk about why I'm leaving and to also open up a conversation about making tough decisions for the sake of protecting your mental health. I think this is especially important now that we're in the holiday season, and a lot of us might be tempted to just forget about our own needs for the sake of "keeping the peace" even though that means being at war within ourselves. I think this episode is going to help you acknowledge what's really hurting you in your life, and it's going to encourage you to walk away from those harmful things so that you can make space for better things to come to you. Want me to be your coach? Join The No Longer Last Journey Program! This No Longer Last Journey is a 12-month trauma-informed program that is designed to help you make your health, happiness, and well-being a priority. Learn more about the program and read client testimonials at: https://www.miahemstad.com/nolongerlast. Get The 4B Self-Care Mini Course for free! https://www.miahemstad.com/course Get my free No Longer Last Weekly Letter! https://www.miahemstad.com/letter Website: https://www.miahemstad.com/ Instagram: https://www.instagram.com/miahemstad/?hl=en YouTube: https://www.youtube.com/channel/UC3GSU5gBPXiZKBjLpFxISHQ

Suicide and Crisis Lifeline: Call 988  Postpartum depression and anxiety support: https://www.postpartum.net/ About this Episode   I'm a huge advocate for journaling because it was one of the tools I used after I had to call the National Suicide Prevention Lifeline in order to stay alive. Journaling on some random printer paper once a week helped me get to know my needs again and encouraged me to take tiny steps to fulfill them. 3 years later, I created a program to help other women experience the powerful effects journaling can have on their lives. Nikita Burks-Hale is one of the women who joined the program, and now you get to hear her experience with journaling on this episode! Get ready to be inspired to journal in a way that changes your life too! Perhaps journaling is the missing link you've needed on your No Longer Last Journey. Happy listening! Want to journal in the Rituals that Replenish program? Rituals that Replenish combines trauma-informed self-care education with guided journaling to help you form a foundation for replenishing yourself no matter what life throws your way! Get access to the replay of the classes and the guided journal for $30. Use promo code JOURNAL to get $5 off! Learn more at: https://www.miahemstad.com/rituals  About Nikita Burks-Hale (my guest for this episode!) Nikita Burks-Hale (she/her) is the CEO and Chief Coloring Officer at Headphones and Crayons, a space for amplifying voice, sound, and color. As an Alignment Coach, she journeys and supports creatives, podcasters, and entrepreneurs as they create podcasts and launch new business initiatives that feel good without losing themselves in the process. As a Coloring Practitioner, Nikita integrates connection, community building, dialogue, and healing, all through the art of coloring. When she is not coaching, podcasting, aligning, or coloring, you can find her watching the latest Disney movies with her wife Jessica and her two young kids, Adonis and Remy.  Nikita's Website: https://www.headphonesandcrayons.com/  Color Crew: https://www.colorfulcrew.com/  Instagram and Tik Tok: @headphonesandcrayons

About this Episode School is starting. The holiday season is approaching. And maybe your routines aren't where they used to be because #summer. When things get busy it's even easier to not take breaks and to neglect our basic self-care. In today's episode, I'm going to walk you through how you can take breaks to replenish yourself in the midst of the busyness of life. RITUALS THAT REPLENISH IS LIVE! We start on SEPTEMBER 3RD Join my brand new 3-week program to help you practice a self-care ritual that supports you in your daily life! Through classes, group journaling, and accountability + coaching from me, you will finish this program with a foundation for taking care of yourself no matter what life throws your way! We start on September 3rd! Learn more here: https://www.miahemstad.com/rituals Want me to be your coach? Join The No Longer Last Journey Program! This No Longer Last Journey is a 12-month trauma-informed program that is designed to help you make your health, happiness, and well-being a priority. Learn more about the program and read client testimonials at: https://www.miahemstad.com/nolongerlast. Get The 4B Self-Care Mini Course for free! https://www.miahemstad.com/course Get my free No Longer Last Weekly Letters! https://www.miahemstad.com/letter Website: https://www.miahemstad.com/ Instagram: https://www.instagram.com/miahemstad/?hl=en YouTube: https://www.youtube.com/channel/UC3GSU5gBPXiZKBjLpFxISHQ

About this episode: The self-help space doesn’t offer much in terms of building habits alongside the demands of motherhood and the struggles of being neurodivergent or living with mental illness. In this week’s podcast, I share 3 tips that can help you leave masculine-drive, self-help advice behind and start creating supportive self-care rituals alongside the demands and needs of your everyday life. Want me to be your coach? Join The No Longer Last Journey Program! The No Longer Last Journey is a 12-month trauma-informed program that is designed to help you make your health, happiness, and well-being a priority. Learn more about the program and read client testimonials at: https://www.miahemstad.com/nolongerlast. Get The 4B Self-Care Mini Course for free! https://www.miahemstad.com/course Get my free No Longer Last Weekly Letters! https://www.miahemstad.com/letter Website: https://www.miahemstad.com/ Instagram: https://www.instagram.com/miahemstad/?hl=en YouTube: https://www.youtube.com/channel/UC3GSU5gBPXiZKBjLpFxISHQ

What happens in the past does not stay in the past. In this episode, I unpack how past trauma can be holding you hostage in your present and what to do about it so that you can live a more free and intentional life. Need more support? Join The No Longer Last Journey Program! This program is a 12-month trauma-informed program that is designed to help you make your health, happiness, and well-being a priority. Learn more about the program and read client testimonials at: https://www.miahemstad.com/nolongerlast. Use promo code PODCAST to get 10% off the program price for July 2022 only! Get The 4B Self-Care Mini Course for FREE: https://www.miahemstad.com/course Get my No Longer Last Weekly Letters: https://www.miahemstad.com/letter Website: https://www.miahemstad.com/ Instagram: https://www.instagram.com/miahemstad/?hl=en YouTube: https://www.youtube.com/channel/UC3GSU5gBPXiZKBjLpFxISHQ

I've struggled with chronic exhaustion and fatigue since 2013 — partly because of PTSD and grind culture, and partly because of the challenges of early motherhood — and it's really had a negative impact on every area of my life. Over the last two months, I've been feeling better than I have in YEARS, and I share my journey of getting to where I am today. Get The 4B Self-Care Mini Course for FREE: https://www.miahemstad.com/course Get my No Longer Last Weekly Letters: https://www.miahemstad.com/letter Need more support? Join The No Longer Last Journey Program! This program is a 12-month trauma-informed program that is designed to help you make your health, happiness, and well-being a priority. Learn more about the program and read client testimonials at: https://www.miahemstad.com/nolongerlast. Use promo code PODCAST to get 10% off the program price for July 2022 only! Website: https://www.miahemstad.com/ Instagram: https://www.instagram.com/miahemstad/?hl=en YouTube: https://www.youtube.com/channel/UC3GSU5gBPXiZKBjLpFxISHQ

So I told you in episode 1 about how I was at my rock bottom point — burned out, depressed, and sick. Where did I go from there? How did I pull myself out? That's what this episode is all about! Get Free The 4B Self-Care Mini Course: https://www.miahemstad.com/course Get my No Longer Last Weekly Letters: https://www.miahemstad.com/letter Need more support? I invite you to join my private community and coaching program: The No Longer Last Journey. It's a 12-month trauma-informed program that is designed to help you make your health, happiness, and well-being a priority. Learn more about the program and read client testimonials at: https://www.miahemstad.com/nolongerlast. Keep in Touch! Website: https://www.miahemstad.com/ Instagram: https://www.instagram.com/nolongerlast/ YouTube: https://www.youtube.com/channel/UC3GSU5gBPXiZKBjLpFxISHQ

Extreme exhaustion in early motherhood is normalized, but it is NOT okay. Hear me share my personal experience of going through extreme exhaustion and burnout and how I began the process of healing and recovery. Resources Mentioned The No Longer Last Weekly Letter The 4B Self-Care Framework Mini Course Work with Me I invite you to join my private community and coaching program: The No Longer Last Journey. It's a 12-month trauma-informed program that is designed to help you make your health, happiness, and well-being a priority. Learn more about the program and read client testimonials here. Keep in Touch! Mia's website YouTube Instagram