Hidden in Plain Sight - ADHD, ASD, OCD & OCPD - The Often Missed Diagnoses Driving Overthinking, People Pleasing, Perfectionism, Self-Doubt, and Burnout

In this episode, I’m sharing a love letter for the ones who always show up. The steady ones.The thoughtful ones.The people who anticipate needs before they’re spoken and feel the shift in a room before anyone names it.If you’ve spent your life being the reliable one — the helper, the fixer, the over-giver, the emotional translator — this episode is for you.We talk about what happens when you’re the person who loves deeply, protects fiercely, and pours yourself into others… but rarely feel held in return.This conversation explores:• why people pleasers and deep feelers often experience connection differently• the quiet loneliness of being the one everyone relies on• how overgiving becomes a survival strategy• the moment we realize not everyone loves with the same depth• and the shift from overgiving to discernmentThis is not an episode about becoming colder or caring less.It’s about learning to protect your heart without hardening it.If you’ve ever felt like the one who holds everyone else together — but secretly wishes someone would hold you — this episode is for you.You’re not too much.You’re not naive for loving deeply.You’re just learning where your love belongsRecommendations, Feedback, Comments? I’d love to hear from you!Support the showWith Care,Dr. Lauren Schaefer - Hidden in Plain Sight Podcast

Learning to Settle Busy Minds with Somatic ToolsThis guided practice is designed for overactive minds and over-activated nervous systems. Instead of trying to quiet your thoughts, we use simple body-based regulation tools to help your nervous system settle from the outside in. This practice isn’t about forcing calm or clearing your head. It’s about supporting a nervous system that’s been working hard. The guided meditation includes strategies that have modifications specifically for minds that are never quiet. You’ll be guided through: • Cold temperature on the chest to interrupt overactivation • Visual grounding to help the nervous system orient to safety • Gentle neck tracing and deep pressure through a containment hold  • Structured breathing options for busy minds (box breathing or longer exhales) that give the mind something to follow and  stay occupied  • A calming cranial hold to close the practiceI encourage you to pick 2-3 of these mini practices to build your own nervous system reset, which you can practice daily and easily access during future states of stress and overwhelm. Bonus points for listening before bed to help you fall asleep or before eating to aid in digestion. There’s nothing to get right here. If your thoughts keep moving, that’s okay. This practice is about giving your nervous system support so your mind doesn’t have to do all the work.You can return to this practice anytime your mind feels like it won’t slow down.Listen sitting, lying down, or wherever you are.Recommendations, Feedback, Comments? I’d love to hear from you!Support the showWith Care,Dr. Lauren Schaefer - Hidden in Plain Sight Podcast

If breathing exercises have ever felt uncomfortable, overwhelming, or hard to follow, you’re not alone. We’ll keep this simple, slow, and flexible. This practice includes tactile and visual strategies to help you better engage the diaphragm and, in turn, activate the vagus nerve and signal safety to the body. As we go, you may notice thoughts, distractions, or a desire to do it correctly. That’s okay. Nothing needs to be fixed or pushed away. You can come back to the sound of my voice whenever it feels helpful.This practice is for general wellness and education, not medical or mental health treatment. If you have a medical condition that affects your breathing, or if anything here feels uncomfortable, you can pause or stop at any time. You’re always in control of how you participate. Here is a written tutorial for future practice: Step 1. Set your positionYou can do this sitting upright, reclining, or lying on your side. Choose a position where your ribs and belly can move freely. There is no single correct posture.Step 2. Begin with a soft nasal inhaleBreathe in through your nose for a slow count of three. The inhale should feel soft and gentle, not deep or forced. Imagine someone handing you flowers. You pause, notice them, and gently smell them. Repeat this a few times until the inhale feels easy and unstrained.Step 3. Add the diaphragm and bellyOnce the gentle inhale feels comfortable, begin picturing a flower blooming as you breathe in. As the flower opens, imagine the air traveling down into your belly and lower ribs. The image helps cue your diaphragm to move downward, allowing space for the lungs to fill without lifting your shoulders or tightening your chest.Step 4. Slow, controlled exhale through the mouthExhale through pursed lips with slow, steady pressure. This should not be forced. Imagine blowing gently on hot coffee so it cools without splashing, or blowing bubbles through a wand. The exhale is calm, quiet, and controlled.Aim for the exhale to be about twice as long as the inhale. If you inhaled for three, exhale for six. If six feels like too much at first, shorten it. This improves with practice.Step 5. Use your hands to guide the breathHands provide feedback to help your brain understand where the breath is going. This allows us to practice rib expansion: forwards, backwards, and to the sides. First placementPlace both hands on your left side ribs. Breathe for about 30 seconds, directing the air into your hands. Your job is simply to raise your hands with the breath. It is okay if other areas move too.Second placementMove both hands to the center front of your ribs and upper belly. Repeat the same gentle breathing, allowing the ribs and belly to expand forward.Third placementMove both hands to the right side ribs and repeat.Fourth placementPlace your hands on your back ribs. Many people find this easiest while lying on their side or bending slightly forward while seated. Focus on sending the breath outward into your hands, as if gently inflating the back of the ribcage.Step 6. Timing and practicePractice this breathing for short periods rather than long sessions. Even one to two minutes is effective. Helpful times to practice include before eating, before bed, or during transitions when your body tends to hold tension.Important remindersThis skill takes time. Most people do not “get it” right away. That is normal.If you feel lightheaded, return to normal breathRecommendations, Feedback, Comments? I’d love to hear from you!Support the showWith Care,Dr. Lauren Schaefer - Hidden in Plain Sight Podcast

TL/DR Episode Summary:  This episode explores the tender line between empathy and emotional fusion, and why so many sensitive, overgiving women lose themselves while trying to care for others. If you’ve ever felt responsible for someone else’s feelings, this one will feel like coming home to yourself. Welcome Back!In this second part of the series, we step into one of the most tender, defining truths of the overgiving pattern: the difference between empathy and fusion. This is the moment in therapy where clients usually go quiet, or cry, or exhale in that way that tells me something finally landed.Because most people who care “too much” aren’t struggling with empathy at all. They’re struggling with over-identification. Emotional merging. Becoming a one-person sponge for everyone else’s feelings while slowly disappearing inside their own life.In this episode, we explore how fusion feels in the body, why it masquerades as kindness, and how it forms in childhood, long before you had words for any of this. We look at the nervous system mechanics behind over-attunement, the praise that rewarded your self-erasure, and the subtle ways fusion shapes your posture, your breath, your sense of self, and your relationships.You’ll hear real-world examples that make the pattern unmistakable, the heavy-text spiral, the relationship “pause,” the emotional weather system that turns someone else’s storm into your climate. And you’ll learn why this reflex isn’t a flaw; it’s a survival strategy your body learned to keep you safe.Most importantly, we talk about what healthy empathy actually looks like, and the sentence that becomes a turning point for so many sensitive, intuitive women:You can care… without carrying.If you’ve ever felt like you know everyone else’s feelings but not your own, if you’ve ever lost yourself in someone’s silence, if you’ve ever confused hyper-attunement with love, this episode is a homecoming.Let’s walk it slowly, together.Recommendations, Feedback, Comments? I’d love to hear from you!Support the showWith Care,Dr. Lauren Schaefer - Hidden in Plain Sight Podcast

Dr. Lauren Schaefer unpacks the psychology of overgiving and explores the quiet slide from compassion into self-erasure. We explore when empathy becomes vigilance, when connection becomes labor, and when our nervous system mistakes intensity for intimacy. Through attachment, trauma bonding, and neurodivergent wiring, we’ll look at why these patterns form and the addictive push-pull that keeps so many deep feelers stuck in relationships that drain them. We’ll learn why “caring harder” becomes a reflex, and why certain patterns feel magnetic even when they’re painful. A validating exploration of overgiving, for anyone who feels like they’re always managing the emotional weather around them. Recommendations, Feedback, Comments? I’d love to hear from you!Support the showWith Care,Dr. Lauren Schaefer - Hidden in Plain Sight Podcast

Ever feel like you know you’re overreacting but can’t stop? Dr. Lauren Schaefer breaks down why frustration hits harder for sensitive, high-alert nervous systems, and how small shifts in thought, breath, and rhythm can rebuild your frustration tolerance from the inside out. What if your frustration isn’t a flaw but a signal? In this episode, Dr. Lauren Schaefer unpacks the science and psychology behind an overactive alert system: the blend of hormones, beliefs, and attachment that turns small stress into big emotion. You’ll learn how to spot your body’s “I can’t stand this” loop and rewire it into calm, compassion, and trust. This episode bridges cognitive therapy and body-based regulation to help you move from reactive to resilient. Recommendations, Feedback, Comments? I’d love to hear from you!Support the showWith Care,Dr. Lauren Schaefer - Hidden in Plain Sight Podcast

In this episode, we dig into the quiet habits that masquerade as “self-care” but actually keep us trapped in anxiety, what therapists call safety behaviors. A safety behavior is anything you do to try to feel less anxious, uncertain, or uncomfortable in the moment. From mental reassurance loops to over-planning every possible outcome, these small acts are our brain’s way of begging for certainty. The trouble is, they work against us in the fight to manage anxiety.We’ll explore how these patterns show up in everyday life (e.g., checking, avoiding, asking for validation) and how each one reinforces the belief that we can’t handle discomfort or uncertainty. We will explore how to respond more effectively. This is an invitation to meet uncertainty differently. To stop negotiating with fear and start experimenting with trust. If you’ve ever caught yourself thinking, “I just need to make sure,” this episode is for you.See my companion substack (When Control Becomes the Cage) for a written copy of what we review in this episode. Recommendations, Feedback, Comments? I’d love to hear from you!Support the showWith Care,Dr. Lauren Schaefer - Hidden in Plain Sight Podcast

This brief episode explores the purpose of this podcast and why it was created. So many women look fine on the outside, capable, kind, accomplished, while quietly suffering on the inside. Hidden in Plain Sight is for the ones who hold it all together, the ones who care too much, the the high-functioning, deeply feeling women who have been dismissed for their anxiety, while all along may have been dealing with something else (e.g., ADHD, ASD, OCD). In this podcast, Psychologist Dr. Lauren Schaefer invites listeners to understand what is behind the over-thinking, to unmask the roles of helper, fixer, good girl, and emotional manager, and begin coming home to who they really are.Each episode explores the intersection of neurodivergence, trauma, perfectionism, and emotional burnout with honesty and compassion. This is not a self-improvement show. It’s a self-seeing one.Recommendations, Feedback, Comments? I’d love to hear from you!Support the showWith Care,Dr. Lauren Schaefer - Hidden in Plain Sight Podcast

If you’ve ever found yourself thinking and thinking and thinking, turning a situation over in your mind like a Rubik’s cube, trying to find the right feeling, the right explanation, the right evidence that you’re safe or good or okay—this episode is for you.Today on the podcast, we’re exploring one of the more confusing overlaps in mental health: the difference between anxiety and OCD, especially when it’s fueled by attachment wounds, a hyperactive mind, perfectionism, and a deeply wired need to feel “good enough” in your relationships.This isn’t your typical diagnostic breakdown. Instead, we’re gently unpacking the function of your thoughts, because in many cases, what looks like anxiety is actually mental compulsions.And when your nervous system has been shaped by early inconsistency, emotional attunement gaps, or rejection sensitivity, it makes sense that your brain might latch on to intrusive thoughts about:Whether you upset someoneIf you were “too much”If your motives were pure enoughWhat a past interaction really meantIn this episode, I’ll walk you through:How OCD hijacks your brain’s natural meaning-making systemWhy high-functioning women with anxious or disorganized attachment often go undiagnosedThe difference between emotional processing vs compulsive ruminationWhat mental compulsions sound like (spoiler: they’re often praised as "self-awareness" or "empathy")The science-backed treatment approaches that actually work: including ERP and compassion-based strategiesPlus, I’ll guide you through a closing reflection to help you practice sitting with uncertainty, the thing OCD tells you is unsafe, but your body needs to slowly learn to trust.If this episode resonates, I hope it helps you feel seen. I created Hidden in Plain Sight for people like you. For those who’ve always cared deeply, thought too much, and tried too hard… without realizing how much of that effort was rooted in survival, not self.You don’t need to keep earning your safety. You’re allowed to rest, to trust yourself, and to feel uncertain without needing to fix it.I’m so glad you’re here.Recommendations, Feedback, Comments? I’d love to hear from you!Support the showWith Care,Dr. Lauren Schaefer - Hidden in Plain Sight Podcast

In this episode, Dr. Lauren Schaefer unpacks the often invisible or overlooked side of OCD, mental compulsions. While many people associate OCD with visible rituals or checking behaviors, for others the compulsions happen largely in the mind: replaying conversations, analyzing motives, or mentally reviewing to find certainty and relief.Lauren explores how these silent loops can disguise themselves as problem-solving or “just being thorough,” yet quietly maintain anxiety and self-doubt. She explains how to begin noticing when a thought becomes a compulsion, how reassurance-seeking reinforces the fear cycle, and what healing looks like when you learn to let the uncertainty stay.Gentle, relatable, and deeply validating, this episode is for anyone who feels trapped in their thoughts and ready to start reclaiming their mental space. Relevant Links: Non-Engagement Responses https://iocdf.org/expert-opinions/how-do-i-stop-thinking-about-this-what-to-do-when-youre-stuck-playing-mental-ping-pong/ and this https://www.treatmyocd.com/blog/effective-ways-you-can-respond-to-unwanted-thoughtsInternational OCD Foundation: How to find the right therapist. https://iocdf.org/ocd-finding-help/how-to-find-the-right-therapist/Read more on Lauren’s Substack: https://substack.com/@hiddeninplainsightpodcastRecommendations, Feedback, Comments? I’d love to hear from you!Support the showWith Care,Dr. Lauren Schaefer - Hidden in Plain Sight Podcast

Welcome back to the Hidden in Plain Sight Podcast.TLDR SummaryThis episode is an invitation to pause those harsh inner narratives and discover another way forward in feeling your emotions: self-compassion. Together, we’ll explore how to access your feelings safely, speak to yourself with gentleness, and remind the hurting parts of you that they are not alone, or unworthy.Betrayal If you’re listening today, I imagine you’ve been through betrayal: maybe by a partner, a friend, a family member, or even a system you thought you could trust. When that happens, it shakes the ground beneath you. It’s not just about what someone did, it’s about the rupture in safety, in belonging, in your sense of worth.Betrayal leaves an ache that lingers long after the moment it happens. For highly sensitive people, the impact can feel especially sharp, echoing through the body, emotions, and even self-worth. It’s not only about what someone else did, but also about the stories we begin telling ourselves in the aftermath: stories of blame, shame, or not being “enough.”You might hear an inner voice that says, “How could I not see this coming? Why wasn’t I enough? What’s wrong with me that they treated me this way?”Those voices are painful, but they’re also trying to protect you. They think that if you blame yourself, maybe you can prevent future pain. But self-blame keeps you locked in a cycle of suffering, long after the betrayal itself. So how do we begin to soften those harsh inner voices? This is where self-compassion comes in. Learning Self-CompassionSelf-compassion isn’t saying, “It’s fine, I’ll just let in this go.” It’s saying, “This hurts, and I deserve kindness while I’m hurting.” It involves three simple moves:Mindfulness: Naming what you feel. “This is pain. This is betrayal. This is grief.”Common humanity: Reminding yourself, “I am not the only one. Others have walked this same road and survived.”Self-kindness: Offering to yourself the tone you would use with someone you love.Accessing Your FeelingsSometimes betrayal leaves us numb, cut off from our feelings. If that’s you, try this: instead of asking “What am I feeling?” start with “Where do I feel it in my body?” Maybe it’s a tightness in your chest, a sinking in your stomach, or a heaviness in your shoulders.Let that body signal be your doorway. Place your attention there. Say: “This is my grief. This is my anger. This is my hurt.”Take a slow breath. Let yourself notice, “I am hurting right now.”Say silently or aloud: “Of course I feel this. Anyone would feel this if they’d been betrayed. May I treat myself with gentleness right now.”If you notice resistance, that’s normal. Self-compassion takes practice. For many of us, it feels foreign at first. You don’t have to force it. Even the act of trying is enough.Self-compassion doesn’t erase betrayal, but it prevents betrayal from erasing you.Every time you pause to notice your feelings and respond with gentleness (not avoidance), you reclaim a little piece of yourself. Take this with you today:Being hurt by someone else’s choices does not mean you are unworthy, unlovable, or naïve.It means you are human, and you loved or trusted deeply enough to risk being hurt: that’s bravery! Betrayal is not evidence that you’re broken.Your sensitivity is not a flaw, it’s the reason you feel deeply.Thank you for being here, for listening, and for letting me share this space with you.Feel free soRecommendations, Feedback, Comments? I’d love to hear from you!Support the showWith Care,Dr. Lauren Schaefer - Hidden in Plain Sight Podcast

In this calming episode of Hidden in Plain Sight, we slow everything down. If you've been feeling overstimulated, anxious, burnt out, or like your body is buzzing but your brain can’t settle, this one’s for you.Join Dr. Lauren Schaefer for a guided nervous system regulation practice designed especially for sensitive, neurodivergent, anxious, and perfectionistic minds. Through breathwork, grounding, mindfulness, and simple somatic tools, you’ll learn how to soothe the overwhelm, reconnect with your body, and come home to yourself.You’ll be gently guided through techniques like the physiological sigh, rainbow spotting, vagus nerve stimulation, and mindful presence. There is no pressure to “get it right,” just small steps toward safety and calm.Whether you listen in bed, on a walk, or in between back-to-back tasks, this episode is here to remind you that you can bring yourself back to a sense of calm and ease in a matter of minutes. Your body and mind will thank you. Recommendations, Feedback, Comments? I’d love to hear from you!Support the showWith Care,Dr. Lauren Schaefer - Hidden in Plain Sight Podcast

In this guided mindfulness meditation, we draw inspiration from the buffalo—an animal known for its bold choice to run toward storms rather than away from them. This metaphor becomes a powerful lens for exploring how we relate to emotional discomfort, fear, and avoidance in our own lives.You’ll be gently guided to ground your body, name the “storm” you may be avoiding, and visualize yourself stepping into it with the strength and wisdom of the buffalo. Through breath, imagery, and self-compassion, you’ll practice moving through discomfort rather than around it—emerging with greater clarity, calm, and resilience.This practice is a soft place to land when life feels heavy—and a reminder that you have what it takes to face what’s hard and come out stronger on the other side.Recommendations, Feedback, Comments? I’d love to hear from you!Support the showWith Care,Dr. Lauren Schaefer - Hidden in Plain Sight Podcast