The Vibrant Mom Podcast

Most of us know what it feels like to be fully present for everyone around us, and quietly unfamiliar with ourselves. Not because something is wrong with us. Because the outward pull is constant, rigorous, and real. And without an inward return, something slowly goes missing. In this episode, I'm naming what that quiet cost actually looks like, offering a reframe that changes how you understand your own experience, and walking you through The Inward Turn: a simple three-breath practice you can begin today, woven into the pockets of transitional moments in your day. Key Takeaways: Why the feeling of having lost yourself isn't a character flaw -- and what it actually is What "skimming the surface of your own life" looks like and why it happens to the most devoted, capable women Why waiting for the girls' weekend or the vacation to feel like yourself again is costing you more than you realise The Inward Turn three breath approach: a friendly hello, a gentle inquiry, a chosen quality, and how to find your opportunity for it every single day What becomes available when you turn inward: your creativity, your expressiveness, the parts of you that aren't in service of anyone  This episode is for the mom and the professional woman who has been pointing outward for a long time and is ready to find her way back to herself (starting smaller than she thinks). Ready to go deeper? Explore the Vibrant Mom Collective at caramaiolo.com

May has a way of filling up with things you actually wanted. And somehow that makes it harder to admit that it's a lot.In this episode, I'm naming what's really happening for moms right now, offering a reframe that changes everything, and sharing three simple inner tools for moving through it. Because May-cember isn't just a challenge to survive. It's an opportunity... a very specific one, personal to you. And once you know what your opportunity is, you can actually rise to meet it.Key Takeaways: Why the overwhelm of May is not a discipline problem or a gratitude problem… and what it actually is How to reframe May-cember as an opportunity for something specific and meaningful in your own growth A powerful reflection question to help you identify what YOUR opportunity is right now The three buttons: the slow down button, the reset button, and the easy button… and what each one looks like in a real May-cember moment. This episode is for the mom who is running at full capacity in every direction and wants to get through this month without time just racing by or stress hijacking the good stuff. Ready to go deeper? Explore the Vibrant Mom Collective at caramaiolo.com

If you've ever been told to "manage your stress" and walked away with no real idea what that actually means, this episode is for you. Most of the stress management advice midlife moms receive stays on the surface: meditate more, take time for yourself, do something relaxing. And while those things aren't wrong, they don't touch what's actually generating the stress underneath. In this episode, I introduce the Four S's, a specific, liveable framework for stress management that was built for the reality of your life, not a version of it that doesn't exist. Key Takeaways: Why "manage your stress" is incomplete advice and what's actually missing from the conversation The Four S's of stress management: Simplify, Savor, Soften & Listen, Share Simple, practical ways to weave each of these into the day you're already having, no overhaul required This episode is for the mom who is tired of advice that doesn't fit her actual life. Ready to go deeper? Explore the Vibrant Mom Collective at caramaiolo.com  

If you've been pushing through sleepless nights, running on empty, and wondering how to buffer the stress of sleep loss, this episode is going to change how you think about sleep and stress recovery entirely. We’ll discuss how traditional sleep tips often fall short for moms facing ongoing sleep disruptions and learn to identify the real reasons behind your sleepless nights: whether it’s hormonal shifts, caregiving duties for littles, or stress about everything from teen independence to work pressures.  Today we're breaking down why most sleep advice fails midlife moms. Spoiler: it's not your routine, your discipline, or your sleep hygiene. You need a sleep loss recovery framework. Key Takeaways: Traditional sleep advice often misses the mark for midlife moms. Learn to manage stress and emotions during sleepless nights. Discover practical tools to stay resilient and balanced. If you’re tired of endless nights of tossing and turning, this is your essential toolkit for mindfully buffering the impact of sleep loss, so you can feel more supported, grounded, and resilient until restful sleep returns. Links: The free Vibrant Mom Toolkit for Cara’s favorite NSDR guided practice Ready to go deeper? Explore the Vibrant Mom Collective 

If you've been doing all the things: eating well, trying to exercise, maybe even meditating, and you still feel depleted, emotionally overwhelmed, and disconnected from yourself, this episode is going to change how you think about your health and wellbeing entirely. Today we’re breaking down the real reason most wellness approaches fail midlife moms. Spoiler: it's not your discipline, your consistency, or your willpower. It's the framework. Key Takeaways: Most wellness advice wasn't designed for your midlife body or the reality of motherhood What it actually means to relate to your inner world with skill How aligned action *designed specifically for this season* creates transformation that sticks What the path to feeling truly vibrant in your emotions, your body, and your life actually looks like This episode is for the mom who is ready to stop pushing through and start savoring this season. Ready to go deeper? Explore the Vibrant Mom Collective at caramaiolo.com or DM VIBRANT on Instagram @caramaiolo to connect with Cara directly.

Simple Nutrition Support for Vibrant Health, Emotional Stability, and Hormone Balance in Perimenopause Midlife motherhood isn’t about fixing your body, it’s about rebuilding a supportive, trusting relationship with it. In this episode, I introduce three simple nutrition anchors designed to support the big shifts happening in perimenopause to your muscles, metabolism, and gut. Instead of restriction, these anchors focus on nourishment: increasing protein, fiber and plant diversity. Together, they support not just physical health, but mood, energy, and emotional wellbeing. Think of it as turning that same care you give your kids back toward yourself to build a more supportive relationship with your body, one step at a time. Key Takeaways Anchors Increase protein to around 100 grams per day (builds stability) Aim for 30 grams of fiber daily (supports regulation) Work toward 30 different plants each week (builds resilience) Implementation Strategies Week 1: Focus on one anchor at a time. Week 2: Spend the second week simply noticing. Ask yourself how it is going and start to collect data on yourself without making any changes. To try all three without being overwhelmed, give each anchor two weeks for a total of six weeks. Links The Vibrant Mom Collective: https://www.caramaiolo.com/the-vibrant-mom-collective Protein Coffee Recipe: https://www.caramaiolo.com/protein-coffee Favorite Breakfast Recipe: https://www.caramaiolo.com/recipes

I used to think the way out of stress was to fix the problem, stay busy, or talk it through, but those habits, while completely human, often keep us stuck feeling worried, pressured, or stressed. When we focus only on the outside, distract ourselves with productivity, or rely on venting, we might feel better briefly but won’t actually move through the feelings. The real shift is turning inward, building a relationship with your emotions, and understanding what they’re asking. I hope that you get something from this podcast that you can apply directly today to start transforming your relationship to worry and stress. Key Takeaways (3 mistakes): Over-focusing on fixing external problems instead of tending to what’s happening inside Outrunning stress with productivity and distraction instead of feeling it Relying only on venting and sharing without building inner support skills Link The Vibrant Mom Collective: https://www.caramaiolo.com/the-vibrant-mom-collective

Lately, I’ve been feeling how easy it is to get pulled outward by the noise and demands of daily life. Using the metaphor of a sunflower, I’ve learned to reorient my attention toward my own “inner light,” the part of me that knows what I need, how I feel, and how I want to show up. This reset ritual is simple but powerful: step out of the current of my day (time out), and then gently turn toward myself with curiosity and compassion (time in). When I do this, even for just ten minutes a day, I feel more grounded, clear, and connected with myself again. Key Takeaways The reset comes from checking in with yourself, not looking outside. Take a break from the noise, then use that time to turn your attention inward (time out + time in). It doesn’t take much time, just a few intentional minutes to reset. LinksThe Vibrant Mom CollectiveTime-in practices coming soon to the Blog

In this episode, I share my personal experience with early perimenopause and the lessons I learned during the years it took me to understand what was happening in my body and brain. I walk through the most common signs that this transition may be starting, symptoms many women brush off or assume are simply the result of stress, parenting, or busy lives. My hope is that by recognizing these signals earlier and learning how to support ourselves hormonally, emotionally, and physically, we can move through this stage with more clarity, compassion, and empowerment. Key Takeaways Learn the signs early to avoid blaming yourself or your lifestyle. Build a new midlife stress-management toolkit. Educate yourself about menopausal hormone therapy. Link The Vibrant Mom Collective 

In this episode, I talk about why our 40s can feel both disorienting and incredibly empowering, especially for women who have spent years focused on raising kids, building careers, and meeting everyone else’s needs. I share how this decade often brings a quiet but powerful desire to rediscover who we are and what we truly want. Through my own experience and conversations with so many women, I’ve realized that finding ourselves in midlife isn’t about having everything figured out, it's about allowing our truest selves to evolve slowly and authentically, often without knowing exactly where we are going. Key Takeaways Let your transformation be visible. Commit to finding a handful of new or renewed relationships where you can share the journey. Set the tone of adventure for yourself. Link The Vibrant Mom Collective

In this episode, I get a little feisty about two popular pieces of advice I think are holding us back: that we can choose our emotions and that mindset work alone will fix them. I share why emotions aren’t problems to solve or glitches to override, but powerful signals meant to guide us, especially in midlife motherhood. This conversation is about gently growing our emotional skill set so we can meet ourselves with more compassion and step into a grounded, loving power within. Key Takeaways (1) See all emotions even the painful ones as natural and valuable information (2) Take away the “alone” by building a nurturing relationship with yourself before trying to fix anything (3) Widen your capacity to feel by pairing hard emotions with soothing gestures (rock by rock across the river) (4) Listen deeply before solving, asking “what else?”, “what’s underneath that?”, and “tell me more.” Links The Vibrant Mom Collective  How to Navigate Difficult Emotional Moments 

In this episode, I share how a parenting framework transformed not only how I respond to my son’s big emotions, but how I relate to my own. I realized that instead of rushing to problem-solve or make difficult feelings go away, what we truly need first is connection with ourselves. By learning to sit with my emotions skillfully and approach them with curiosity and compassion, I can gather deeper insight and strengthen a nurturing relationship within. The real work isn’t solving the pain right away, it's making sure we aren’t alone in it. Key Takeaways Don’t take away the hard, take away the alone. Build the capacity to sit with yourself in the pain. Get curious and ask questions. Why is this hard? What am I feeling? Link The Vibrant Mom Collective: https://www.caramaiolo.com/the-vibrant-mom-collective

In this conversation with personal stylist Lauren Blakeley, we explore how motherhood, midlife, and changing bodies can leave us feeling disconnected from our wardrobes and unsure about our style. Together, we unpack how getting dressed can shift from a source of stress into a grounding daily ritual that reflects who we are today. We also talk about editing what no longer serves us, tuning out trends, and choosing clothes that help us feel confident, comfortable, and fully present with who we are right now. Key Takeaways A style metamorphosis process can feel both messy and fun. Edit your closet and keep only what you’d buy or wear today. Build a simple capsule: three go-to pants and three tops you love to reduce overwhelm and boost daily confidence. Links Lauren Blakely Styling Conversation with Sarah Hubbard: First Interview Episode

In this episode, I explore three powerful mindset shifts that can transform how we approach movement and exercise in midlife, especially as busy moms. Instead of pushing ourselves to follow rigid plans or chasing appearance-based goals, I invite us to align our movement with the season of life we’re in, use exercise to support emotional and mental wellbeing, and redefine consistency as a devoted relationship with our bodies rather than a strict schedule. Key Takeaways Match movement to your life phase. Shift from appearance to self connection. Redefine consistency as devotion, not rigidity. Link The Vibrant Mom Collective

If you’ve been feeling tired, foggy, overwhelmed, or a little disconnected from yourself, this episode is for you. I walk you through a gentler, more realistic approach to midlife health — one built on small changes, self-relationship, and doing things because they feel good now. I also introduce the five foundational pillars I’ll be focusing on all year: stress support, deepening relationships, a midlife movement revolution, nourishment for your body and your mind, and rest. Key Takeaways Tiny shifts equals big returns. This is the era for your relationship with yourself to come to the forefront. Focus on what feels good about caring for yourself right now, not just the future payoff. Link The Vibrant Mom Collective

In this episode of the Vibrant Mom Podcast, I share my personal journey into early perimenopause—a season I didn’t recognize at first and one that deeply affected my sleep. I talk honestly about the months I spent searching for answers, before realizing hormones were at the root of it all. I break down the early signs of perimenopause, especially the brain-based symptoms. My hope is to help you recognize these changes sooner, feel less alone, and feel empowered to seek the right kind of support as you move through midlife motherhood. Key Takeaways Perimenopause often shows up first in your brain, not your body. Perimenopause looks different for every woman. This transition doesn’t have to be scary. Knowledge and early awareness can make for a gentler transition. Links The New Menopause by Dr. Mary Claire Haver Perimenopause Survival Guide by Dr. Heather Hirsch Trusted Women’s Health Practitioners The Vibrant Mom Collective

Did you know your physical body creates the container for personal work to unfold? In this episode, I invite you to intentionally layer emotional embodiment into movement. Rather than trying to think your way through emotions, movement allows you to return to yourself on the inside, make contact with your feelings and gather the information they carry without avoiding or becoming overwhelmed by them. Movement won’t take the emotion away, but it can help you meet it with warmth and care. If you try this practice, leave me a note and let me know what you noticed and what you experimented with. I’d love to hear how it landed for you. Key Takeaways Layer emotional work onto movement you’re already doing Use your body to increase emotional capacity, not fix emotions (widen the riverbanks) Add physical soothing as support, not escape Link The Vibrant Mom Collective

In this opening episode of 2026, I invite you to resist the urge to strive, and instead, begin the year by turning inward. Rather than chasing goals or consuming other people’s ideas of a “good life,” the episode focuses on cultivating an inner flame—simple, sustainable practices that support vibrant wellbeing through life’s inevitable ebbs and flows. I encourage you to build a life rooted in simplicity, emotional agility, and deep self-connection so your inner light can remain steady, even when things around you feel uncertain or dark. Key Takeaways Prioritize sustaining and growing inner flame over external outcomes in 2026 Try two low-effort, high-impact practices. 15 minutes of daily “time in” and a 10–15 minute intentional walk. LinkThe Vibrant Mom Collective

In this end-of-year episode, Cara invites moms to release the pressure of January 1st resolutions and approach the new year with patience and self-compassion. She encourages using January as a time for reflection and gentle structure—focusing on observation, realistic planning, and honoring each mom’s unique personal wellbeing resource budget. The episode reframes goal-setting as a flexible, seasonal practice rooted in fulfillment rather than perfection. Key Takeaways Let February 1st be the new January 1st Create space before setting goals Align goals with your personal wellbeing resource budget Link The Vibrant Mom Collective

In this episode, Cara explores what peace can really look like during the holiday season. Rather than something we reach once the chaos ends, peace is framed as an inner practice, something we actively nurture even amid stress, disappointment, and full to-do lists. Cara shares three simple principles of peace, encouraging listeners to bind their attention to what matters most, simplify expectations, and offer themselves grace through reset and easy buttons during a tender, busy season. Key Takeaways Peace isn’t the absence of chaos, it’s something you cultivate within imperfect conditions. Choose one or two things to “bind” yourself to this holiday season. When plans fall apart or energy runs low, peace comes from giving yourself permission to reset or hit the easy button. Link: The Vibrant Mom Collective

In this episode of The Vibrant Mom Podcast, Cara sits down with her friend Sarah Hubbard— a realtor in Boulder, CO, branding strategist and single mom of a 3 year old. Sarah shares how life in her 40s with a toddler and a high-emotion career has completely changed her internal landscape and required new tools for regulating her nervous system in real time. Cara opens up about her own midlife shifts, including the cognitive and emotional roller coaster of perimenopause. Together, they explore how working moms are navigating endless demands while also managing identity changes, body changes, and the weight of caring for everyone else and themselves. Key Takeaways Small daily resets can make a big impact on emotional wellness The missing piece isn’t the script of what to say or to follow a new parenting tip—it’s what’s happening inside you Working moms aren’t alone—we’re all navigating this together Links Trusted Women’s Health PractitionersThe Vibrant Mom Collective

In this episode, Cara shares the two simple nutrition shifts that can dramatically improve your mood, energy, focus, and sense of self-connection as a midlife mom: front-loading your eating with a nourishing breakfast and lunch, and prioritizing fiber + protein in both. She breaks down why these habits matter hormonally and emotionally—and offers easy, repeatable breakfast and lunch ideas to help you fuel your body (and spirit) even in your busiest seasons. Key Takeaways Front-load your energy: Prioritize a nourishing breakfast and lunch to support hormones, mood, and focus Aim for “10 & 30”: Build both meals around 10g fiber and 30g protein for steady energy and clarity Make nourishment relational: Care for yourself with the same intention you bring to caring for others Links Vibrant Mom Thriving Midlife RecipesThe Vibrant Mom Collective

In this episode, Cara unpacks why time feels like it’s speeding by for so many moms and what we can do to feel more rooted in our everyday lives. She explores the mental load, multitasking, and routines that make days feel long but years feel short, and offers a compassionate reminder that the goal isn’t to slow down time, but to create intentional pockets of presence, novelty, and memory-rich moments within our already full lives. With real-life examples, Cara guides listeners toward tiny, doable shifts that help us savor our kids, feel more grounded, and reconnect with what makes life feel meaningful—even in the busiest seasons. Key Takeaways Lighten your commitments and lean on transition moments to reconnect to presence. Novelty creates lasting memories. Memory-rich living makes ordinary days feel meaningful Link The Vibrant Mom Collective

Cara dives deep into one of the most common and most frustrating experiences shared by working moms in their late 30s and 40s: brain fog. She unpacks the major causes behind forgetfulness, mental fuzziness, disrupted focus, and “not feeling like yourself” and then Cara walks you through her six favorite supports that can truly move the needle. This episode is a practical guide that will help you reclaim clarity, confidence, and cognitive wellbeing in midlife motherhood. Key Takeaways New habits don’t require huge time commitments—just intention and repetition. Shifting the internal script from perfection to self-support helps you feel more capable and grounded. Midlife is a natural season to recalibrate and place our health higher on the priority list. Links The Vibrant Mom CollectiveProtein Coffee RecipeMomentous Whey ProteinMomentous CreatineDr. Stacy SimsDr. Stacey Sims’ HIIT/SIT RecommendationsHeather Robertson Free HIITCara’s NSDR free guided practiceMenopause Society DirectoryCara’s MHT Provider’s Directory

n this episode, therapist and mentor Cara Maiolo introduces the Vibrant Mom Framework—a holistic, research-based approach designed to help working moms navigate the “critical decade” of midlife (ages 36–46). Drawing from over 20 years of experience, Cara shares how emotional well-being, physical health, identity evolution, and creative fulfillment together create the foundation for vibrant living. She emphasizes that midlife doesn’t have to be about depletion or waiting for a future “better time.” Instead, through small, intentional practices, moms can reclaim energy, clarity, and purpose, building a more connected and joyful life for themselves and their families. Key Takeaways Midlife matters — the choices you make now shape your future vitality. Emotional well-being is the foundation for everything else. Vibrance grows through health, identity, and creativity. Link: Cara’s Transformational Mentoring Program: The Vibrant Mom Collective https://www.caramaiolo.com/the-vibrant-mom-collective

Today’s episode centers on the idea of creating space as the foundation for emotional well-being, especially for women navigating motherhood and midlife transitions. Drawing from her professional and personal experience, Cara introduces three key space essentials for transformation: a welcoming inner space that offers safety and self-compassion; a nurturing inner self that embodies kindness, steadiness, and unconditional support; and intentional daily space—or “eddy-out” moments—for emotional connection amid life’s pace. These practices can help women learn to meet their feelings with presence, care, and curiosity. Key Takeaways Emotional wellness begins with creating inner space for safety, warmth, and self-acceptance. Cultivating a nurturing inner voice allows compassion and steadiness through difficulty. Scheduling daily “pause points” (eddy-outs) enables intentional emotional reflection and growth. Links Cara’s Transformational Mentoring Program: The Vibrant Mom Collective

In this episode Cara opens up about the biggest mistake she made in her 20 years as a therapist—overlooking how profoundly perimenopause and midlife hormonal changes affect women’s mental health. She shares her own journey through years of severe insomnia, how traditional therapy tools weren’t enough, and the life-changing difference she found when she finally understood the role of hormones in sleep, mood, and brain health. Cara also talks about the many ways midlife can bring challenges like brain fog, anxiety, indecisiveness, and emotional sensitivity. She offers hope, guidance, and practical next steps, including the launch of her now available Vibrant Mom Collective. Key Takeaways Cara’s midlife health journey Most common mental/brain health symptoms of perimenopause The inception of the Vibrant Mom Collective 4 Pillars of the VMC curriculum: step into your new emotional wellness era, integrated the vibrant midlife health practices, nurture your evolving & emerging self, uncover your unique creative fulfillment Links Cara’s Transformational Mentoring Program: The Vibrant Mom Collective Dr. Mary Claire Haver Dr. Heather Hirsch Dr. Lisa Mosconi

In this conversation Cara discusses how joy and creativity are vital parts of a working mom’s life, right alongside care and responsibility. We explore the delicate balance between caring for others and nurturing our own sense of fulfillment. Cara introduces the four pillars of meaning—belonging, purpose, transcendence, and storytelling—a framework inspired by author Emily Smith. With heartfelt stories, Cara encourages moms to deepen their connections, discover ways to contribute that feel purposeful, and open themselves to everyday moments of awe and self-reflection. Key Takeaways  Making space for joy and creativity is essential for health The 4 Pillars of Meaning applied to working moms Take simple + small steps toward creative fulfillment Two self- reflection questions to evaluate which Pillars of Meaning to invest in If you're ready to step into vibrant health, emotional wellbeing, and deep fulfillment, the Vibrant Mom Collective is exactly where you need to be Links Check out Cara’s Transformational Mentoring programs for moms in midlife: The Vibrant Mom Collective The Power of Meaning: Finding Fulfillment in a World Obsessed with Happiness by Emily Smith The rubber band approach previously discussed in another episode 

In this episode, we explore three common mistakes that can get in the way of emotional well-being, especially for us midlife, working moms. A few of them might even surprise you. By uncovering these patterns, you’ll be reminded of the importance of tuning into what you really need and noticing how those needs have likely shifted since having kids. Most of all, you’ll learn how critical it is to bring yourself comfort from the inside out. Key Takeaways It's essential to learn how to work through emotions within ourselves. Developing internal emotional strategies is crucial. External activities and relationships, although important and joyful, may not provide lasting emotional support. If you're ready to step into vibrant health, emotional wellbeing, and deep fulfillment, the Vibrant Mom Collective is exactly where you need to be. Check out Cara’s Transformational Mentoring programs for moms in midlife: www.caramaiolo.com

Discover how life's transitions, whether shared with our children or experienced personally, can lead to profound self-discovery and growth. If your kiddo(s) are currently going through any big or little transitions, you have an essential opportunity to use this change as a catalyst to help propel you into the next iteration of your own personal growth journey. Learn how to welcome and treasure these moments of change, and step into the growing version of yourself with intention and grace. Key Takeaways: Understanding “Thresholds” as moments of change and opportunity Uncovering the emotions of grief and relief during times of transition Recognizing and embracing optional “Passageways” that come right alongside periods of change for deeper self-discovery Practical steps to welcome and treasure these pivotal moments Check out Cara’s Transformational Mentoring programs for moms in midlife: www.caramaiolo.com

Take action on the one simple and seamless thing you can do each morning to keep your mood even and your energy lasting throughout the day. This is a micro ritual that you don't want to miss! Discover the impact of protein coffee on your well-being. Key Takeaways: A micro ritual that can anchor you into vibrant health and balance your mood. Protein coffee is a simple morning ritual that boosts energy and emotional well-being. My personal recipe and method for implementing this Thriving Midlife Anchor. Transition from exhausted to energized and from strung out to deeply nourished with this micro ritual. Get the recipe: https://www.caramaiolo.com/protein-coffee Midlife Women's Health Research referenced: https://www.drstacysims.com/newsletters/articles

Working moms are the most agile and strongest people I know. And yet, when it comes to staying consistent with the self-care practices or the more tender, growing areas of our lives that we care about- we tend to get really hard on ourselves, overly rigid, anxious, and sometimes lost in overwhelm when we struggle to follow through what we've intended. Mamas, there's a better way to navigate this commonplace but very difficult struggle. In today's episode we discuss:  The art of cultivating consistency without anxiety and overwhelm. Cara's "rubber band" framework that really helps you navigate the competing priorities and constant curve balls that working mom life continually throws at you. The 3 core skills you need to show up with flexibility AND consistency around the parts of your self care, your wellbeing, and the life experiences that you want to keep moving toward but are struggling to follow through with. Don't forget to check out ⁠⁠⁠⁠The Working Mom's Calm Kit⁠⁠⁠⁠, an online self-regulation program that'll help you feel replenished, deeply connected from within, and able to show up to your life in a way that you love.

I want to let you in on a game-changer in my working mom journey! It's this: realizing self-care doesn't require an hour-long+ commitment to 'count.' I've shifted from thinking only lengthy practices matter, to embracing intentional yet brief revitalization practices that actually fit into my packed schedule—making self-care sustainable rather than another impossible standard to meet. In this week's episode we discuss: The micro-regulation mindset shift The power of short-format practices and rituals to: support and prevent burn out, get ahead of resentment, foster a deeper relationship with yourself, and actually set you up for more quality time-in overall Finding the windows of opportunity for micro-regulation in your schedule Don't forget to check out ⁠⁠⁠The Working Mom's Calm Kit⁠⁠⁠, an online self-regulation program that'll help you feel replenished, deeply connected from within, and able to show up to your life in a way that you love.

For those days when you're in a funk, have a bad case of the "blahs," or stuck in survival mode! Put on your walking shoes mama and take this episode on a walk (yes-literally!). Learn how to get out of the excessive worry, high self-criticism, overly self conscious, low mood or anxiety trap through the art and science of self-regulation. In today's episode we discuss: What survival mode looks like on the inside (your thoughts and feelings) Signs of regulation and dysregulation in the nervous system for working moms An experiential guided practice with one of my favorite regulation practices- walking sensory grounding An invitation to map your nervous system with me and access an expert toolkit to implement self-regulation in even the busiest of your work days Don't forget to check out ⁠⁠⁠The Calm Kit⁠⁠⁠, an online self-regulation program that'll help you feel replenished, deeply connected from within, and able to show up to your life in a way that you love.

Learn how to get out of the self-criticism and guilt spiral when you’re struggling and know what to do instead! In today's episode we discuss:  The self-criticism and guilt spiral most working moms experience Cara’s 3-step "Stop the spiral" method Build your curiosity, self-compassion and self-regulation muscles An invitation to map your nervous system with me and an expert toolkit to implement self-regulation in even the busiest of your work days If you want to feel replenished, more deeply connected from within, and able to show up to your life and your littles in a way that you love then I have something for you: my ⁠FREE Get Calm 10 min guided relaxation audio practice⁠ designed to help you reset, relieve stress, and get your best brain back online all while helping you feel more regulated and resourced at work and at home. Don't forget to check out ⁠⁠The Calm Kit⁠⁠, an online self-regulation program that'll help you feel replenished, deeply connected from within, and able to show up to your life in a way that you love.

Let's transform your experience of working mom stress with a KEY strategy: learning how to harness the power of your body to influence your mind, your mood, and your ability to navigate stress. In today's episode we discuss:  The role of your nervous system plays in your experience of stress. The 4 key aspects of your mind that your body influences: your habits of thought, your ability to work through emotions, your perceptions, and your habits of action. Simple ways to signal safety to your body, giving you the best brain possible to work through stress. An invitation to map your nervous system with me and a Toolkit to find regulation in 10 minutes or less. ⁠ The Calm Kit⁠ self-regulation program for working moms will help you feel replenished, deeply connected from within, and able to show up to your life in a way that you love.

I can't wait to share with you one of my favorite self-regulation practices - Non Sleep Deep Rest (or NSDR for short). It's my go-to strategy as a parent AND as a therapist for working moms to help us feel more present at work when we're working, and with our littles when we're at home. I’ll also share 3 strategic windows of opportunity in your schedule to fit this powerful practice into the mix. In todays episode we discuss: The importance of Nervous System Regulation in our ability to be focused and present. The practice of Non Sleep Deep Rest and it's benefits The 3 Key Windows of opportunity in a working mom's schedule to incorporate the practice The FREE Get Calm guided NSDR practice for you to give a try Check out ⁠The Calm Kit self-regulation program⁠ for working moms to help you feel replenished, deeply connected from within, and able to show up to your life in a way that you love.

Mama, let's talk about cultivating joy and ease - even in a challenging day. I can't wait to share with you a mind-body approach that really does work to lighten the load, especially from the inside out as we're moving through a difficult day. You are so often the soothing presence, the "breeze," or the nurturing support for the little and loved ones in your life. Learning how to be a soothing presence for yourself is essential. In this week's episode we'll discuss: - How to flex two key skills- mindfulness paired with self regulation in a Luminary LifeKit essential practice: Sensory Grounding - The 3 main sources of difficulty working mothers face that contribute to a challenging day - The skill and practice of Sensory Grounding - 3 practical and potent ways to weave Sensory Grounding into a difficult day - The benefits of using GUIDED Sensory Grounding practices as a working mom, especially in a challenging day By the end of this episode, you'll learn how to use Sensory Grounding to break up the day, cultivate joy in the ordinary, keep you lifted and energized, as well as find ease and soothing from within whenever you need it.

Using micro connection and regulation practices to better nurture an evolving YOU. Most working moms that I know and talk to on a regular basis are struggling with not only getting some downtime and important self-care into their daily schedules, but when you actually carve out that *usually very limited* time, you feel lost on what to actually do that will be most fulfilling. Or, you feel like you're not getting the full reset, the deep replenishment, or the fulfilling connection with yourself that you're ultimately craving and really needing. In Today’s Episode we discuss: The need for deeper connection with your evolving and growing self The common challenge of feeling lost in, or not getting the most out of the limited downtime you have The 3 Key Benefits to micro connection and regulation practices to layer into your downtime The Calm Kit’s private podcast library of micro practices Check out ⁠The Calm Kit Online Program⁠ for a top notch toolkit of micro connection and regulation practices.

Today we're talking about the Find Vitality Daily Check in Practice, which is a simple yet potent way to start your day as a working mom. This is my go-to morning ritual that will bring you a sense of connection to your deeper self- the authentic YOU that's there underneath all of that working and “moming.” When practiced regularly, it'll become a powerful tool in your toolbox that will help you to feel more resilient, flexible, grounded, focused and fulfilled.  In today's episode, we discuss: The value of starting your day with your attention focused from within The benefits of a daily check-in practice that's both flexible and intentional The Find Vitality Daily Check In Practice (3 Steps) Cultivating AWE: Appreciation, Wins & Elevating Values Download the your FREE Find Vitality Daily Check-In Practice Workbook  https://www.luminarylifekits.com/free-vitality-daily-practice

This season of life as a working mom with young kiddos is as intensely beautiful as it is intensely demanding- in terms of energy output, emotional output, and mental output. So we need a practical framework to understand what's happening as our mood and our focus fluctuates, and we need a potent tool that help us get back onto the right track - in a relatively short amount of time. As a follow up to last week's episode, we discuss the positive impacts of Non Sleep Deep Rest on the brain and we do a deep dive into my go-to 10 minute practice that’ll boost both your mind and your heart. In today's episode, we discuss: 3 common examples of workdays and how your mood and energy fluctuates. The influence your nervous system has on mood and focus. The FASTEST way to regulate mood and regain focus - micro practices! The benefits of Non Sleep Deep Rest (NSDR) 3 different real life mom's stories & uses for NSDR Support your mood and help your mind regain focus with my go-to guided practice: the Free Get Calm NSDR Tool https://www.luminarylifekits.com/free-get-calm-tool

Sleep interruptions and deficiencies are a give-in as a working mom with a young kiddo(s). You need a strategy and tools that help you show up as your best self for your life and your work the next day. I can't wait to share one of my favorite nervous system regulating tools that will help buffer the negative effects of sleep loss on your mind and body, keeps your energy replenished, and helps stabilize your mood the day after an interrupted night's sleep. In today's episode, we discuss: The top 4 reasons your kiddos will interrupt your sleep The top 4 reasons working moms have difficulty sleeping well The BEST WAY to recover the day after a difficult night's sleep My favorite nervous system regulating tool: Non Sleep Deep Rest My personal story around why I did a deep dive on the best sleep recovery strategies Download the FREE Get Calm NSDR Tool https://www.luminarylifekits.com/free-get-calm-tool Chapters 00:00 Introduction to Sleep Difficulties as Working Moms00:31 Understanding the Impact of Sleep Interruptions04:50 Personal Experiences with Sleep Challenges05:47 Common Causes of Sleep Interruptions from Kids09:22 Common Causes of Women's Sleep Difficulties14:11 Hormonal Changes and Sleep Quality17:07 The Need for Alone Time19:33 Nervous System Regulation Techniques23:29 NSDR & Practical Tools for Better Sleep FREE Get Calm NSDR Tool: Get Your Guided Practice Here