Kinfolk

There’s no need to prove yourself…to anyone. Ever. It doesn't make you more or less valuable.Because you inherently have value, and once you learn how to respect that, you won’t let anyone else devalue what you know is worthy of respect, love, and consideration.This episode is about just that. In this episode, Romika shares: How to explore our formative beliefs about our worth and inherent valueWhy you need to stop trying to manage other peoples’ responses to youWhere beliefs come fromHow to clarify your boundaries and communicate them to others and to yourself Communicating your clear boundaries just one timeand more!If you have been enjoying the podcast, please leave a review and 5 stars! You can also follow at: withinwarmwalls.com on Instagram and Tiktok.

This is the 4th part of our Rebellion series, and it's all about why you may feel unhappy to help others.If you’ve ever felt unhappy to help someone, it’s probably because you haven’t waited until these 3 things happen first before you offer your assistance.If you feel like when you try to help others they transfer their failures onto you, or you are met with resistance, or they tend to ask for help for an indefinite amount of time - this episode is for you.In this episode, Romika shares the three things she waits for before providing her help: ​How to wait for others to ask for help​How to wait until others can clarify the help they need​How to wait until others no longer have the expectation of perfectionRomika believes that if you choose to wait for these three things to happen before offering your assistance, you’ll find yourself way happier to help more people.

This is the 3rd part of our Rebellion Series!This episode is all about fear. Romika shares that she does not believe it is possible to live without fear, but we can all learn how to coexist with it as an every day part of our lives without giving it the power to make our decisions. Fear informs you, it doesn't have the power to decide your next step. You do. In this episode, you will hear:what fear is, and why it is importantwhy we have allowed fear to inform our decisions in the past and presenthow to align your decisions to your values, not your fearsLearn a practice that will help you catastrophize the worst case scenario well when to zoom out vs. zoom inand more!If any episodes have been helpful, please leave a 5 star rating so that more people who need to hear these episodes can! Follow along on Instagram, Facebook and Tiktok @withinwarmwalls or withinwarmwalls.com.

This episode is heavy. This is part 2 of the Rebellion Series, and Romika goes into detail about her struggles with processing through her own survivor’s guilt in hopes to help you process through your own. This is an important conversation because if guilt is left unresolved and unprocessed in a healthy way, guilt is the fastest track to shame, and you are bound to repeat the cycles you were desperate to heal (or rebel) from when you choose to operate out of shame. This episode discusses:How to understand survivor's guilt Why guilt is helpful and important to feel How to identify your own values and operate from themHow to label accuratelyIf you've been enjoying the podcast, please leave a 5 star rating, and drop a comment sharing why you like to listen to it, and how its helped you!Follow for more on Instagram and Tiktok: @withinwarmwalls

This is the very first part of our Rebellion Series! This is the first series ever shared on this podcast, and it’s going to be specific, tactical and practical.The first part is all about learning how to be an effective negotiator. Romika shares the fundamental principles that she has learned after being trained as a corporate negotiator in her insurance role.What you will realize quickly having gone through trauma is:1, You are already skilled in this - Romika is just sharing the language and the framework to do it more effectively. And 2, Everything in life is a negotiation. Whether you are negotiating your salary, terms of a relationship, navigating conflict, buying a car, or trying to get a toddler to eat their food - you negotiate all day.This episode shares the principles of a negotiation, what being honest in a negotiation looks like, the difference between emotional empathy vs. tactical empathy, the power of walking away and being silent, how to say no, and more.Follow along @withinwarmwalls or on the blog at: withinwarmwalls.com

We’ve all felt desperate. And when you've lived through trauma, there's a reason why you can or have chosen to show up that way, so let's talk about it.In this episode, we will discuss where desperation is rooted, how it shows up, and how we can take the next step to heal.This episode discusses: why we make decisions out of desperation how to get present what it looks like to show up from a place of security and confidence Identifying the right context to pursue dreams Learning how to complain less about the things we asked forIf you've been enjoying the podcast, please leave a 5 star rating, and drop a comment sharing why you like to listen to it, and how its helped you!Follow for more on Instagram and Tiktok: @withinwarmwalls

It is so hard to know when you're living in contentment or choosing complacency. It's a fine line and a hard balance, and honestly, this episode might not give you the definite answer you're seeking. However, it will help you take the first step. In this episode, Romika shares the backstory of why this is even a topic of discussion, and her approach to identifying how to know if she needs to seek out contentment, or make room for more. This episode highlights: How to manage what you already have How to build out a mirror of support Making room for a dream or growthPlease rate the podcast if you've been enjoying, and let Romika know in the comments, or send her a DM!@withinwarmwalls on Instagram and Tiktokwithinwarmwalls.com

This episode is all about how to live and navigate through life happily single. It shouldn't come as a surprise to you at this point, that it is a deliberate and intentional pursuit to live your life this way.Romika shares all of her best tips as someone who is doing the same, right alongside you.In this episode, you will hear about:Balancing financesHow to take care of yourself wellInitiating physical touchDiversifying the backgrounds in your support groupDecentering your relationship statusIt goes a long way to rate the podcast if you've been enjoying it!Please rate the podcast by giving it a star rating if you've been enjoying it or found anything helpful - it goes such a long way to helping the podcast find those who also need and want to listen with us!Follow along at:Instagram - @withinwarmwallswithinwarmwalls.com

You'll want to listen to this episode if there's any question in your mind on whether or not happiness is possible for your life. Spoiler: the answer is the loudest, most obnoxious and enthusiastic, "yes!" ...and to be honest with you, it's probably a lot less difficult than you think it is to pursue true happiness. The catch is: the process is a little daunting. But that's exactly what this episode is about. In this episode, Romika gives you some of the easiest practicals that you'll need to pursue happiness, no matter where you're currently at in life. This episode dives into: the difference between happiness and joy how to get in alignment how to simplify the pursuit of happiness the difference between peace making and peace keeping how to disrupt the monotony of life and more! Please rate the podcast by giving it a star rating if you've been enjoying it or found anything helpful - it goes such a long way to helping the podcast find those who also need and want to listen with us! Follow along at: Instagram - @withinwarmwalls withinwarmwalls.com

In this episode, Romika dives into the true meaning of self-care, breaking down the difference between simple pampering and the deeper, more transformative work of nurturing your mind, body, and soul. She explores her perspective on sustainable self-care. This episode highlights: Romika shares how she began this journey of self-care Pampering vs. True Self-Care: on why self-care isn’t just about indulging in temporary pleasures, and what true, sustainable self-care involves. Episode 7: How to Become Yourself was referenced in this episode Learning how to do what you need to do now Investing in a life that will outlive you and, sharing how to give up your old self If you've been enjoying this podcast, please take a second to rate and review the podcast! Your feedback helps more people find the show and join in on the conversation. Plus, it helps Romika to continue to creating content you love. Follow Romika on Instagram @wtihinwarmwalls or visit withinwarmwalls.com for more content!

In this episode, Romika believes she can convince you not to quit on your goals in under an hour... This episode is 58 minutes and 12 seconds and it is packed full of so many practical steps to help you understand how to make your goals more manageable, the reasons you couldn't be successful in the past, and what needs to change or be altered in order for you to do what you always sought out to do. This episode includes practicals and insights on: How to know when to move on from a goal or dream Understanding the difference between personality types and how you're wired The difference between movement vs. action How to quiet noise How to get advice Leveraging resources Obsession a scarcity mindset Eliminating distractions Changing your environment The difference between comfort vs. character Making your goals more achievable When and how to form a plan Please rate and leave a review the podcast, as this helps so much to get this podcast out there to more Kinfolk! Instagram - @kinfolk.podcast and @withinwarmwalls

In this episode, Romika shares why it is so hard to allow others to be responsible. She challenges you to give responsibly for others' loads back to them, and shares why it is so important to only carry burdens. In this episode, you will hear: The definition of responsibility displacement The difference between a "load" and a "burden When helping hurts - what you need to do The "Let them" Theory Appropriately responding to others Please rate and leave a review of the podcast on Apple and Spotify to help grow our community!

The reason most of have chosen to show up as a people-pleasers is because most of us don't see it as a problem, or haven't considered that we made this decision as a response to our trauma. In this episode, Romika shares exactly why people-pleasing is a problem, and how to reflect on the time in your life when you decided to show up this way, and practicals to show up differently. This episode includes: A reference to the book "Atomic Habits" by James Clear highlights previous episodes, "The Four Principles to Establishing Healthy Boundaries (Episode 2) and "How to stay out of Trauma (Episode 14). Several mindset shifts to help process why you people-please and how to overcome it Please do leave a review, comment, like and share this podcast so that those that need to hear can come heal too! You can also follow along on social media, including Instagram: ⁠⁠⁠⁠@kinfolk_podcast⁠⁠⁠

We're all awkward. It just that some of us just may be a little more awkward than others...and that's okay! This episode is for my awkward people who are ready to become more tactful in building new relationships, or going deeper with relationships that may be at a shallow standstill. In this episode, Romika discusses: How to embrace discomfort How to have more interesting conversations and drafting a signature question She references the book, "Year of Yes" by Shonda Rhimes. Linked here for you. Follow for more on instagram @kinfolk

Sometimes it can feel like no matter how hard you try, things just always seem to bother you. If that sounds like you - this episode is the perfect place to start. In this episode, Romika shares 3 key areas that might be preventing you from living your best, unbothered life. This episode includes practicals on how to: Identify weak points in your accessibility work towards acceptance instead of resentment/indifference Narrow down a more unbothered network Please do leave a review, comment, like and share this podcast so that those that need to hear can come heal too! You can also follow along on social media, including Instagram: ⁠⁠⁠⁠@kinfolk_podcast⁠⁠⁠

The way you stay free requires a completely different approach than the strategy you used to get free. In this episode, Romika shares a lot about Game Theory - the science of strategy - so that you can learn how to strategize ways to win at life, instead of just settling to play the game not to lose. This episode includes: Examples of what it looks like to play not to lose 12 thought pattern examples from a worksheet sent to Romika by her therapist from one of their sessions 4 practicals on how to enforce a strategy that helps you play to win Please do leave a review, comment, like and share this podcast so that those that need to hear can come heal too! You can also follow along on social media, including Instagram: ⁠⁠⁠⁠@kinfolk_podcast⁠⁠⁠

It may seem as though there is a completely different approach needed when it comes to maintaining old friendships (as compared to new friendships), but the truth is: many of the fundamentals are the same! In this episode, Romika shares easy to apply practicals to help strengthen, deepen and maintain the bonds in your older friendships. Define the Relationship (DTR) Make new memories Focus/Prioritize the connection, not the issue Don't assume (good or bad) - ask Please do leave a review, comment, like and share this podcast so that those that need to hear can come heal too! You can also follow along on social media, including Instagram: ⁠⁠⁠⁠@kinfolk_podcast⁠⁠⁠

Perfectionism is the silent filter that curates your perspective on life - and many times, it's filtering your life, unbeknownst to you. In this episode, Romika wants to help you self-identify the different types of perfectionism. Most perfectionists fall in and out of these 3 categories: the self-oriented perfectionist, the other-oriented perfectionist, and the socially-oriented perfectionist. In short, there are 3 key principles: Learning that everything you do, doesn't need to be the best you've ever done Does it have to be perfect, or is it okay that it's done? Inventory and Delegate Please do leave a review, comment, like and share this podcast so that those that need to hear can come heal too! You can also follow along on social media, including Instagram: ⁠⁠⁠⁠@kinfolk_podcast⁠⁠⁠

It's hard to talk about life without also addressing your limiting beliefs...we all have them, the hope is that we'll all become more aware of the ones that are influencing our decisions in a negative way. If unchecked, limiting beliefs take on a scarcity mindset. In this episode, Romika takes a deep dive into some of the groundwork that will hopefully help you begin to heal your scarcity mindset by targeting your limiting beliefs first. In short, it comes down to 3 main areas: Your narrative Your influenced decisions, and lastly, Stretching your capacity to give more Please do leave a review, comment, like and share this podcast so that those that need to hear can come heal too! You can also follow along on social media, including Instagram: ⁠⁠⁠⁠@kinfolk_podcast⁠⁠⁠

The courage to be disliked is all about risking rejection. If you are anything like Romika, everything in you will tempt you to skip over this episode, but please stick it out. It'll be worth it if you're a recovering people pleaser who wants to show up more genuinely in life and relationships. 07:07 - Introducing "constraints" 20:28 - You're a people pleaser 26:34 - You don't always need to relate to others 32:55 - Let them The book referenced is called, The Courage to be Disliked by  ⁠Ichiro Kishimi⁠ and ⁠Fumitake Koga⁠  Please do leave a review, comment, like and share this podcast so that more people can listen and heal too! You can also follow along on social media, including: Instagram and Facebook! Instagram: ⁠⁠⁠⁠@kinfolk_podcast⁠⁠⁠

It can be extremely difficult to live in the present moment....it takes a lot of intention and planning to make it happen for yourself. In this episode, Romika provides you with 3 simple and practical steps to start living in the present moment by telling your time how you want to spend it, instead of feeling pulled in multiple directions and distracted from the present moment. 03:23 - Get organized 14:30 - Stop relying on your past or the fear of the unknown future to determine what you do right now 20:29 - Release yourself from the responsibility of influencing others Watch the reel explaining how I organize my planner! shop my organization tools here! Please do leave a review, comment, like and share this podcast so that more people can listen and heal too! You can also follow along on social media, including: Instagram and Facebook! Instagram: ⁠⁠⁠⁠@kinfolk_podcast⁠⁠⁠

It's about time we talk about motivation - how to get it, why we don't feel it, how to work around it so that you can accomplish all of your goals this year. In this episode, Romika is sharing all of the practicals you'll need to be motivated to accomplish your goals by as soon as tomorrow! • 04:10, think in reverse • 07:25, comfort or character • 11:50, reframe your story • 19:34, take more supplements (not what you think) • 25:35, environment • 28:18, be picky about your advisors • 31: 24, movement vs. action • 34:42, WW_D Please do leave a review, comment, like and share this podcast so that more people can listen and heal too! You can also follow along on social media, including: Instagram and Facebook! Instagram: ⁠⁠⁠@kinfolk_podcast⁠⁠⁠

One of the scariest feelings is not feeling like you don't know who you are...or even the next steps to take so that you can figure out who you are. I only know because I've felt that at so many points in my life (and even most recently - last year... for most of 2023). Not this year though. This year, we are facing this fear head on, and I am going to help you identify the next steps you'll need to take in order to reorient yourself, and re-ground yourself in who you are at your core. 04:44 - Intro: explaining why it is hard to become yourself post-trauma 07:30 - Romika shares her first identity crisis and the trauma behind the why 12:12 - Explore 14:00 - Learning how to identify core values 21:40 - Become it Please do leave a review, comment, like and share this podcast so that more people can listen and heal too! You can also follow along on social media, including: Instagram and Facebook! Instagram: ⁠⁠⁠⁠@kinfolk_podcast⁠⁠⁠⁠ Facebook: ⁠⁠⁠https://www.facebook.com/profile.php?id=61553003997637&mibextid=LQQJ4d⁠

Relationships are hard....and estranged relationships add several extra layers of complexity and confusion to something that is already tiring, confusing and difficult. In this episode, Romika shares how she feels about her relationships that are currently estranged, and presents practicals so that you can navigate your estranged relationships in a healthy way. 12:43, wallow in self-pity 13:57, get present 20:12, the 5 apology languages 26:26, bringing integrity into the relationship 31:50, keeping peace vs. making peace 34:09, think endgame 37:30, redefining relationships The book that was referenced, was The 5 Apology Languages: The Secret to Healthy Relationships by Gary Chapman and Jennifer Thomas. Please do leave a review, comment, like and share this podcast so that more people can listen and heal too! You can also follow along on social media, including: Instagram and Facebook! Instagram: ⁠⁠⁠⁠@kinfolk_podcast⁠⁠⁠⁠ Facebook: ⁠⁠⁠https://www.facebook.com/profile.php?id=61553003997637&mibextid=LQQJ4d⁠⁠

It is so hard to make new friends as adults, but we also need them - we were designed for community and connection. In this episode, Romika shares how she is currently navigating one of the most lonely seasons of her life, what specific qualities and characteristics she looks for when deciding to invest in a new friendship, and specific practicals you can use right now to create and begin to build new friendships as an adult! 03:30, sitting in the discomfort of loneliness 09:05, why Romika believes she feels lonely right now 13:40, Teachability and Availability 15:03, The 3 categories of friendships to seek out and invest in 20:37, Getting outside of yourself 29:16, Risking Rejection Please do leave a review, comment, like and share this podcast so that more people can listen and heal too! You can also follow along on social media, including: Instagram and Facebook! Instagram: ⁠⁠⁠@kinfolk_podcast⁠⁠⁠ Facebook: ⁠⁠https://www.facebook.com/profile.php?id=61553003997637&mibextid=LQQJ4d⁠

In this episode, Romika defines what a coping mechanism is, how they have served you in outliving your trauma, and 3 healthy and preventative coping mechanisms to adopt that can assist you while you learn how to respond preventatively instead of reactively! 9:20, #1: Name what's vague 21:08, #2: Force a pause 24:53, #3: Communicating what helps and what hurts Please do leave a review, comment, like and share this podcast so that more people can listen and heal too! You can also follow along on social media, including: Instagram, TikTok and Facebook! Instagram: ⁠⁠@kinfolk_podcast⁠⁠ Tiktok: ⁠⁠https://www.tiktok.com/@kinfolkpodcast?lang=en⁠⁠ Facebook: ⁠https://www.facebook.com/profile.php?id=61553003997637&mibextid=LQQJ4d⁠

Emotional burn-out is so common, and especially for those of you who have learned how to just push past what you're feeling so that we can just"get the job done." The more you push through, the more probable it becomes that you will experience feelings of burn-out. In this episode, Romika identifies exactly what it is, shares how it has shown up in her own life, and for those of you who are struggling with feeling emotionally burnt-out or exhausted right now, she identifies 3 specific practicals on how to better manage and prevent it! ADDITIONAL TOOLS: This episode references the work of Dr. Saundra Dalton-Smith and her research on "The 7 Types of Rest." Included is the link to her TedTalk episode, as well as her book, "Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity." 10:28 - Practical #1 - Learn how to Listen to your Emotions 27:33 - Practical #2 - Rest 38:38 - Practical #3 - Reprioritize where you care Please do leave a review, comment, like and share this podcast so that more people can listen and heal too! You can also follow along on social media, including: Instagram, TikTok and Facebook! Instagram: ⁠@kinfolk_podcast⁠ Tiktok: ⁠https://www.tiktok.com/@kinfolkpodcast?lang=en⁠ Facebook:  ⁠https://www.facebook.com/profile.php?id=61553003997637&mibextid=LQQJ4d⁠

In this episode, Romika is breaking down 4 principles you'll need to establish healthy boundaries in both healthy and unhealthy relationships. By the end of this episode, you will learn: - the importance of boundaries - how to think about boundaries - and 4 principles to discover how to create boundaries in a healthy way Boundaries are fundamental for every single relationship you encounter, which is why it is so important to understand how to establish, reinforce, and communicate them. The helpful, and maybe even reassuring part about establishing healthy boundaries is that it is a skill, so if you're not good at it now...keep going. It will get more and more comfortable for you! With so much love, Romika Gunn The 4 Principles: 00:00 Trailer 02:23 Intro to boundaries, importance and relevance 10:53 #1: How to evaluate your own needs and wants before engaging with other people 18:09 #2: Building Fences vs. Building Walls 22:31 #3: Stop trying to fix 25:25 #4: Roleplaying Please do leave a review, comment, like and share this podcast so that more people can listen and heal too! You can also follow along on social media, including: Instagram, TikTok and Facebook! Instagram: @kinfolk_podcast Tiktok: https://www.tiktok.com/@kinfolkpodcast?lang=en Facebook:  ⁠https://www.facebook.com/profile.php?id=61553003997637&mibextid=LQQJ4d⁠

Welcome to Kinfolk! In this introductory episode, Romika shares her heart behind why she created this podcast! In this episode, she defines and makes a distinction between what it looks like to live and what it looks like to survive. She also shares a vulnerable overview of her story so that those of you who don't know her yet, feel like you better understand her heart and the tone of this podcast going forward. You will be able to listen to weekly episodes that dig deeper into practical ways to love in a healthier way, and matter in a meaningful way. Please do leave a review, comment, like and share this podcast so that more people can listen and heal too! You can also follow along on social media, including: Instagram, TikTok and Facebook! Instagram: @kinfolk_podcast Tiktok: https://www.tiktok.com/@kinfolkpodcast?lang=en Facebook: https://www.facebook.com/profile.php?id=61553003997637&mibextid=LQQJ4d