The Overwhelm Cure

If I ask you what you want, you can probably rattle off a list: more time, less stress, a cleaner house, a vacation. But if I push past that and ask what you really want — the kind of life that actually lights you up — most women go quiet. That pause? It tells me everything. In this episode, I'm asking the question most of us have never taken the time to answer. We've built careers, raised families, kept everything running — and somewhere along the way, we stopped asking ourselves what we actually want. We were conditioned to believe that service and self-sacrifice were the path to happiness. And here we are, with everything we worked so hard for, still feeling like something's off. That's not a personal failing. That's a pattern — and it's one we can change. This episode walks you through why so many women in midlife feel this way, what's actually getting in the way (hint: it's guilt), and how to begin giving yourself permission to want more — without blowing up your life to get it. What you'll discover today:   Why the life you built isn't broken — and why it still might not feel the way you expected it to How the messages we received growing up silently shaped the choices we made as adults The real reason women hold themselves back from asking for what they want (it's not laziness or ingratitude) Why guilt is the biggest obstacle standing between you and a more fulfilling life — and how to challenge the thoughts that fuel it The evolutionary and cultural forces that created the "double duty" burden so many women are carrying Practical, realistic ways to start making room for yourself — without neglecting the people and things that matter most Why filling your own cup isn't selfish — it's what makes you better at everything else Timestamps: 00:02  What Do You Want? 02:00  What We Dreamed About as Kids 03:20  How Outside Influences Shaped Our Choices 05:20  Why the Life We Built Doesn't Always Feel Like We Thought It Would 09:30  Service and Self-Sacrifice as a Path to Happiness 10:30  What We Really Want 12:30  Why Guilt Keeps Women Stuck 14:40  The Evolutionary Roots of the Double Duty Burden 16:50  The Solution: Permission 18:20  Practical Ways to Make Room for Yourself 20:00  Why This Is Necessary — For You and Everyone Around You Link from today's episode: Get in touch for 1:1 therapy Connect with me: Connect on LinkedIn Connect on Facebook Connect on Instagram Related Episodes: 66: Are You Chronically Numbing   65: Shame 62: Stealth Expectations — The Hidden Cause of Stress, Resentment, and Conflict

How do other people do it? It seems like there is a secret to creating lasting change that other people know, but is kept from us.  Unlock the secret of what it really takes to learn something new and create lasting change. Our New Year's–style "all at once" efforts so often fail, and the skills that got us here won't get us to the next level.  Real change is multi-layered, slower than we expect, and always tied to becoming a "new person" with new habits, mindsets, and priorities. Learn how to set more realistic expectations, focus on small sustainable steps, trust the process and create consistency with habits—so your future self can genuinely thank you. What you'll discover today: li::marker]:font-[sans-serif]"> How unrealistic expectations about "quick change" create discouragement and quitting. The idea that the skills, habits, and mindset that got you here won't take you where you want to go next. li::marker]:font-[sans-serif]"> Why New Year's–style overhauls fail and how "one bite at a time" actually works in real life. Hitting the goal and maintaining it long term require two different sets of skills and habits. li::marker]:font-[sans-serif]"> Creating small, repeated actions, self-compassion, and support are the keys to making change stick. Timestamps: 01:05 What It Really Takes 03:30 Becoming Someone New 04:20 Keys to Change 06:05 Expectation Problems 09:49 All-or-Nothing Thinking 12:20 Achieving vs. Maintaining 14:10 Identity Shifts  20:40 Tenacity, Faith, and Belief 22:30 Redefining Success  Connect with Kimberly: Get in touch Connect on LinkedIn Connect on Facebook Connect on Instagram

Are You Chronically Numbing? We've all been there: exhausted, stressed out, and reaching for a quick hit of dopamine — whether it's scrolling, eating, or binge-watching Netflix. These are numbing behaviours, and they feel good because they take the edge off our uncomfortable feelings when life gets rough. The truth is, we've been conditioned in modern adulthood to prioritize productivity and success over our well-being. This leaves us with nothing at the end of the day or week, making numbing our only option. The big problem with numbing, though, is that you can't selectively numb emotions. When we numb the hurt, fear, or frustration, we also numb the joy, gratitude, and love. Now, I don't want you to get rid of numbing altogether, but I want to help you take control so you can intentionally choose when to use it, and have plenty of other healthy options for rest and play to truly help you de-stress and live in the moment. What you'll discover today: How to check if you're judging yourself when you rest, and recognize that taking care of yourself is essential, not just "nice" When to be mindful of when you're numbing (scrolling, eating, drinking) to stop letting your unconscious brain drive the bus Discover what you really need — if you're frustrated, address the problem; if you are tired, prioritize rest; if you're lonely, connect with others Changing chronic numbing habits starts with believing that your feelings and body needs are important throughout the day, not just when you have time A simple body scan strategy to help you check in on your needs and replace typical numbing behaviours with "net positive" activities Timstamps: 00:00 Why We Numb 02:20 Childhood Clues 04:48 The Cost of Numbing 05:48 Stop Self-Judgement 07:37 Notice Your Triggers 09:25 Meet the Real Need 11:37 Body Scan Check Ins 12:18 Choose Net Positive Comfort 14:56 Build a Sustainable Rhythm 16:23 Final Thoughts and Contact Connect with Kimberly: Get in touch Connect on LinkedIn Connect on Facebook Connect on Instagram    

Quiet the Negative Chatter: Stopping the Body Shame and Building Healthy Habits When the weather turns warm and the winter layers come off, the shame around body image can feel overwhelming. I was shocked to read a 2011 Glamour Magazine study that found 97% of women have at least one "I hate my body" moment every single day. That constant, unconscious self-judgement consumes so much brain space and energy. In this episode, I share my journey of shifting focus from trying to look good to simply trying to feel good — strong, healthy, and functional — which I believe leads to a quality of life far more important than longevity.  Hear about the mental shifts and practical, sustainable habits I personally have implemented over five years to quiet that negative narrative and redefine my own sense of self-worth. Key Takeaways: Acknowledge your self-talk: For one day, pay attention to every thought you have about your appearance and write it down. You can't change what you don't acknowledge. Compassion is the antidote to shame. Start paying attention to things you do like about your appearance and focus on non-physical traits like kindness, bravery, and hard work. Redefine beauty: Embrace radical self-acceptance and recognize that aging and body changes are a privilege. I realized I love the personality and confidence I have at 50 far more than the self-esteem I had in my twenties. Focus on consistency over quick fixes: Avoid extreme measures like juice cleanses and instead, implement small habits for several months until they become effortless. Prioritize strength over skinniness: The goal of new habits is health, not changes on the scale. Internal benefits, like better blood work, are often unobserved but vital. Timestamps:  00:00 Spring Awakening 01:11 Body Image Triggers 03:06 The Daily Shame Loop 08:01 Is It Serving You? 10:41 Aging With Perspective 12:30 From Looks To Health 15:31 Quiet The Inner Critic 18:25 Radical Self Acceptance 21:20 Consistency Over Quick Fixes 25:34 Habits That Actually Work 36:46 Trust The Long Game 41:19 Conclusion & Wrap Up Link from today's episode: Noom (App used for tracking protein) Oura Ring (Device used for tracking sleep quality) Amen Clinic (Resource for sleep supplements)   Connect with Kimberly: Connect with Kimberly Connect on LinkedIn Connect on Facebook Connect on Instagram    

Navigating the Return of Your College-Age Kid (Without Losing Your Mind) I was so focused on the heartbreaking transition of my daughter leaving for university that I completely failed to prepare for the shock of her coming back home.  My house had gotten quieter, with less chaos and less mess, and I found it difficult, in an unexpected way, to welcome her back.  When she returned for a couple of weeks over the holidays, the extra energy, mess, and schedule conflicts — like me going to bed early and her staying up late — made the adjustment a little jarring.  This made me realize we can't just assume things will go back to the way they were, as everybody has changed. The goal of this phase is to avoid controlling their young adult lives and to shift our role to that of trusted allies and mentors. Key Takeaways: Hear about the three practical things I'm implementing to make the four-month summer transition smoother. Why we can't assume things will simply revert to the old way when a young adult child returns home, as everyone has changed, and not acknowledging this can be a recipe for disaster. How to initiate discussions before or immediately after they return to address everyone's fears and concerns, including those of their siblings. Ways to practice emotional tolerance during family discussions. How to rainstorm solutions to prioritize issues, remembering that this is a process of problem-solving and experimentation. The invitation to shift your parenting role to a trusted ally and mentor for your young adult. Timestamps:  00:00 Welcome and Empty Nest Discussion 00:31 Why Kids Move Back after College 01:15 Independence Then vs Now 03:55 Empty Nest Emotions 05:33 The Shock of Homecoming 06:09 Plan Ahead for Summer 08:25 Talk It Out First 11:15 Listen Without Fixing 13:17 Brainstorm and Experiment 14:24 Weekly Family Check Ins 16:44 Extra Parenting Resources 17:49 Mentoring Young Adults 19:45 Final Encouragement and Contact Link from today's episode: Dr. Becky's program and website, Good Inside Brené Brown's Parenting Manifesto Get in touch for 1:1 therapy   Connect with me: Connect on LinkedIn Connect on Facebook Connect on Instagram

How to Offer a Meaningful Apology and Repair Trust I recently received some feedback that got me thinking: what happens when we unintentionally hurt someone else's feelings? Our brains often trick us into believing that when someone hurts us, they did it deliberately. But in my experience as a psychologist, friend, and human, most of us will actually try to avoid hurting people at all costs. Even people we don't like.  When someone tells me I've hurt them, nine times out of ten, I didn't even know it happened. When we're on the receiving end of hurt, though, it's common to want to lash out or shut down. However, to keep resentment from creeping in, it's important to address the issue quickly. This means making generous assumptions about the other person's intentions, because about 90% of the time, conflicts stem from misunderstandings that call for a conversation. On the flip side, what happens when we're the ones who offended someone? If you grew up as I did as a Gen-Xer, there were no role models for effective and genuine apologies. Issues were swept under the rug, and we learned to be defensive to avoid accountability.  It's safe to say that most of us feel terrible knowing we've hurt someone and haven't tried to smooth things out. Even when a relationship feels damaged beyond repair, the other person is likely looking for you to attempt to repair it. There is a silver lining, too — the fact that they're upset means they care about you and the relationship. If apologizing is a skill you're working on (and it IS a skill we can all improve on), in this episode, you'll hear a helpful three-step process to making a great apology.   Key Takeaways: Our brains often assume others hurt us intentionally, but usually, it's unintentional. Addressing conflict quickly can help prevent resentment from creeping into your relationships. When hurt, it's useful to make generous assumptions about the other person's intentions and then communicate your perspective. Being good at apologizing quickly increases trust and empathy in your relationships. Timestamps:  00:00 Why We Assume Intent 01:38 Speak Up Before Resentment Creeps In 02:46 Misunderstanding Vs. Boundaries 04:48 When You Hurt Someone 04:56 Why Apologies Feel Hard 07:36 Why It's a Good Thing They're Upset 08:30 Three-Step Apology Process 09:57 Strategies for Staying Calm 11:41 Keeping Your Apology Clear 12:19 Examples That Defuse Anger 14:06 Growth And Better Relationships 15:29 Teach Repair To Others 16:59 Closing And Contact Information Link from today's episode: Get in touch for 1:1 therapy Connect with me: Connect on LinkedIn Connect on Facebook Connect on Instagram  

Stop Stressing: How to Identify and Manage Your Unconscious Expectations I was thinking about how much of our daily stress is really caused by "stealth expectations"—those unconscious expectations we don't communicate, which often lead to disappointment and conflict.  I love to call them "stealth expectations" because we don't even realize we have them, yet they drive our behaviour. The thing is, they're often associated with perfectionism and the desire to control circumstances, all so we can avoid feeling uncomfortable. You've probably had the thought yourself that "they should just know" what you're thinking. But people aren't psychic and don't have the same information, thought process, or upbringing that we do.  As Buddha would say, "peace begins when expectations end."  To reduce frustration, I encourage you to determine your expectations before attending any meeting or family gathering. Then, if you find yourself frustrated, I encourage you to reality check that expectation: Is it realistic, or is it only something that could happen in a perfect world?  The real key is managing our own feelings, teaching our nervous systems to relax, and keeping an open mind. What you'll learn today: Discover how stealth expectations can lead to resentment, disappointment, and conflict. How to identify the root cause underneath these unconscious expectations — they often stem from perfectionism and the desire to control people or circumstances. Remembering that what's obvious to you is not obvious to others. A simple strategy to pre-plan your expectations before an event, conversation, or meeting to minimize frustration. How to check your reality and communicate your expectations. A simple technique to tell your brain that you're safe when you feel activated.   Timestamps: 00:00 Stealth Expectations 01:07 Why Resentment Builds 02:32 The Mind Reading Myth 03:44 Spot Expectations Early 05:43 Hockey Ref Example 07:10 Reality Check Them 07:29 Say It Out Loud 08:32 Self Soothe Discomfort 09:34 Breathe Before Reacting 10:40 Open Mind And Worthiness 11:42 Closing And Contact Link from today's episode: Get in touch for 1:1 therapy Connect with me: Connect on LinkedIn Connect on Facebook Connect on Instagram Related Episodes: 59: The Truth About Trust 58: Oversharing vs. True Vulnerability 54: How Unrealistic Expectations Lead to Burnout

The Lost Art of Gathering I've been thinking a lot about connection lately—it was actually my New Year's resolution.  As we get older and busier, our friendships can suffer, and many of us are starting to ask, "Where are my people?"  This week's episode was inspired by my decision to throw my husband a surprise 50th birthday party (shhhh, it's next week), and the realization that many of us, myself included, have forgotten how to simply gather at home outside of kids' birthday parties. I miss the impromptu gatherings when, as a kid, my family would have neighbors drop in for coffee or host bridge nights. There seemed to be many reasons to get the village together. When I dug into some of the research for this episode, I uncovered sobering statistics on our social habits and just how lonely many of us are — especially among 15-24-year-olds. We know that it takes a village to raise a family, and I can't help but wonder whether we're placing the responsibility for an entire village on our partners' and kids' shoulders. Are we expecting our immediate families to fulfill all our needs?  Since this is something I'm focused on improving this year, I share my personal tips for making socializing a priority and for hosting simple, low-pressure gatherings. The point isn't perfection; it's simply getting together.   Discover: Why our brains are hardwired for belonging, and why social support is as important as work and family. How half of people report feeling moderate to severe loneliness, and the loneliest age group is 15-24-year-olds. The problem with expecting your partner and kids to fill all your social needs puts too much emphasis on just a few relationships — we were designed to need a village to thrive. Tips to make gatherings a priority by creating time for socializing, saying no to things you don't enjoy, and delegating tasks like housework. Ways to keep get-togethers simple and instead of stressing over a perfect house or elaborate menu, order takeout, ask guests to contribute, and plan ahead so you can enjoy your own party. Why you should take the risk and host an impromptu get-together and invite new neighbors or friends over as a low-pressure way to build community. Timestamps: 00:00 Why Friends Matter 01:27 A Fun Surprise 50th Birthday Party Plan 03:34 Have Adults Forgotten How to Gather? 04:55 What Changed After Becoming Parents and COVID? 07:41 Loneliness Stats and Social Support 10:38 Guilt and The Need for Connection 12:00 Make Socializing a Priority 13:42 Hosting Made Simple 14:56 Plan Ahead and Ask for Help 16:43 Neighborhood Party Success Story 18:33 Take the Risk and Wrap Up Link from today's episode: Get in touch for 1:1 therapy Connect with me: Connect on LinkedIn Connect on Facebook Connect on Instagram Related Episodes: 54: How Unrealistic Expectations Lead to Burnout 53: The Anti-Overwhelm Formula: 3 Steps for an Easier Life 58: Oversharing vs. True Vulnerability

The 3 Steps to Overcoming Setbacks What do you do when things don't go as planned? This, unfortunately, seems to be our new normal lately. We invest so much time and energy into planning — from our careers to our families to when we'll retire. The things we can't really plan for? The inevitable setbacks, accidents, or illnesses. I used to think resilience was something people either had or didn't, or that it was cultivated through hardships. But what I've learned is that success comes from failing often and not quitting. Michael Jordan famously shared about how many game-winning shots he missed and how many games he's lost. This illustrates the whole point — failure isn't a sign that there's something inherently wrong with us; it's a lesson containing valuable information for us. The key to not letting setbacks take us out of the game is determination and the ability to reset. That's where Brené Brown's Rising Strong Process comes in. I break down the three crucial steps to help you respond as your best self instead of freezing, reacting defensively, or quitting: The Reckoning (Walk into Your Story): Learn to notice when you're triggered. Identify the body sensation, name the emotion, and pause. We can train ourselves out of the primitive fight, flee, freeze, or fawn responses. The Rumble (Own Your Story): Our brain loves to make up stories to fill in the gaps! Writing down the story you're telling yourself (without a filter) is a useful exercise.  The Revolution (Integrate the Learning): This is where you put the learning into practice, like regularly giving people the benefit of the doubt and getting curious before getting angry. With Rising Strong skills, you'll be prepared for the unknown and trust that, no matter what happens, you can handle it. When things don't go your way, it just means you have a new problem to solve and a new lesson to learn. You can do this! In this episode, discover: Why we need to expect the unexpected and understand that setbacks and curveballs are normal. Make plans, but also prepare the skills to be resilient. How failure is a key part of the learning process.  Practical strategies to slow down your reaction, including naming the emotion, taking a breath, and pausing before jumping to a reaction you'll regret later. A simple technique to help you challenge your own stories to show you where you may be making assumptions. A simple mindset shift — believing that other people are doing their best — can make your life and relationships better. The common fear under our initial reactions to mistakes. Timestamps: 00:00 When Plans Fall Apart 01:21 Why Resilience Matters 02:50 Failure Builds Greatness 04:52 Rising Strong Overview 06:20 Expecting the Unexpected 07:48 Step One: The Reckoning 10:11 Step Two: The Rumble 13:41 Rewriting our Story 15:48 Step Three: The Revolution 20:50 Being Prepared 21:31 Next Steps to Build Resilience   Links from today's episode: Dare to Lead Workshop Connect with me: Connect on LinkedIn Connect on Facebook Connect on Instagram

The BRAVING Checklist: 7 Research-Backed Ways to Assess Trust Today, we're diving deep into the Dare to Lead skill set of trust. As I talk about in the episode, one of the worst things I could ever hear is, "I don't trust you".  Ouch, that's a gut punch!  It's interesting to consider how few people we truly trust, which often comes from not knowing what actually creates and breaks trust. I get into the heart of the matter: trust is not inherent — it's earned. Leaders, politicians, teachers, CEOs, and even ourselves can be delusional in assuming people should trust us without demonstrating trustworthiness.  When trust is low, our stress skyrockets, and we don't feel safe enough to be vulnerable, take risks, or be creative. We even stop trusting ourselves if we realize we've trusted the wrong people. The good news? We can learn how trust is built and broken. I introduce the seven elements of trust using the acronym BRAVING: B - Boundaries R - Reliability A - Accountability V - The Vault I - Integrity N - Non-judgment G - Generosity We also discuss how to rebuild trust after it's broken, which always starts with recognizing the mistake, being accountable, and making amends. This is how we can turn hurt into a deeper connection. This can really help you build lasting relationships. In this episode, discover: Trust is not a given and is achieved in small ways that leave a lasting impact. The seven elements of trust using the acronym BRAVING: Boundaries, Reliability, Accountability, Vault, Integrity, Non-judgment, and Generosity. People will respect you more when you're clear and kind about your boundaries rather than being a people-pleaser. Reliability issues often stem from underestimating how much time things take or saying "yes" when you actually mean no. Nothing erodes culture faster than seeing people get away with things without accountability. Trust is built gradually: start with a little trust, then a little vulnerability, and increase both over time.   Timestamps: 00:00 Welcome and Trust Topic Introduction 00:55 Why Trust Feels Risky 02:35 Trust Must Be Earned 04:09 Low Trust and Its Costs 05:38 Trust Breaks and Repairs 08:04 BRAVING Framework Overview 08:15 B- Boundaries Build Trust 12:46 R- Reliability Do What You Say 14:58 A- Accountability and Culture 15:52 V- The Vault No Gossip 17:37 I- Integrity and N- Nonjudgment 20:42 G- Generosity and Slow Trust 24:03 Self Trust and Red Flags 28:31 Wrap Up Links from today's episode: Dare to Lead Workshop Connect with me: Connect on LinkedIn Connect on Facebook Connect on Instagram

Today, I'm continuing our conversation about what makes us great leaders by diving into the concept of vulnerability. We often think of vulnerability as a weakness, but it's actually a measure of courage and strength.  As a leader, whether at work, with my family, or in my community, I'm required to lean into this discomfort and share vulnerably. But it's important to note that there's a difference between vulnerability and plain oversharing. Sharing everything with everyone is oversharing. It's not actually necessary to be fully exposed to be vulnerable, and as a psychologist, I would advise against it.  Instead, we should be deliberate about what we share and with whom. Building trust takes time, and not everyone will earn it. When you share your ideas or opinions publicly, you risk inviting criticism from people you don't know. The fear of being judged is a natural deterrent our brains use to discourage this.  At the same time, being vulnerable sparks joy, creativity, love, and belonging. We need to be vulnerable to experience the best parts of life, so if we can bravely ease into supportive spaces, we become more comfortable with discomfort and build tolerance for risk. In this episode, discover: Why you're actually a leader, even if you don't hold the title — it's influence that makes you one. How I use vulnerability as a parent to connect with my children's emotions and guide them as they grow. How to avoid a vulnerability hangover—that feeling of worry after putting yourself out there—and discover my technique for giving self-compassion when it happens. My guidelines for discerning between vulnerability and oversharing, and why I err on the side of caution to protect my mental health. Why self-confidence is a crucial pre-requisite to being vulnerable, and how I developed mine by taking risks. The powerful paradox of vulnerability: it can feel terrible, but it looks like strength to others. Timestamps: 00:00 Leadership Isn't Just a Title: Influence in Everyday Life 01:16 Why Vulnerability Matters for High-Performing Leaders 01:43 Vulnerability in Real Life: Social Media, Speaking & Parenting 05:19 Letting Others Struggle: Building Resilience Instead of Fixing 07:04 The Vulnerability Hangover & Practicing Self-Compassion 09:13 Vulnerability vs. Oversharing: What to Share, When, and With Whom 14:57 Confidence as the Foundation: How It's Built Over Time 19:34 The Vulnerability Paradox: It Feels Like Weakness, Looks Like Strength 22:04 Handling Criticism & Choosing the Right Audience for Your Story 26:00 Myths, Emotions, and Connection: Why Vulnerability Makes Better Leaders 30:29 Closing + Invitation: Dare to Lead Workshops (2026) Links from today's episode: Dare to Lead Workshop Connect with Kimberly: Connect on LinkedIn Connect on Facebook Connect on Instagram

In this episode, we're diving back into the Dare to Lead framework, focusing on the crucial step of defining our values. Before taking the Dare to Lead workshop myself, I honestly thought knowing my values was just interesting knowledge, like an Enneagram or a personality test. But I quickly learned how profoundly life-changing it can be. We often walk through life just reacting—getting mad in traffic, yelling at our kids over a mess, or feeling overwhelmed when someone calls us for help. We feel as if we're out of control, simply reacting to life.  But the truth is, we all have values, and they may be unconsciously driving our thoughts and feelings. Getting clear on them — and narrowing them down to just your top two — is an absolute game-changing tool for figuring out what direction to take when life throws challenges at us.  Values show us who we want to be. I'll walk you through the process to narrow your values down to just two or three. Once you've identified your core values, you can create a system to make the best choice with the information you have in just about any situation. You'll also hear a personal example of how applying my values of authenticity and generosity transformed a common reaction (passive-aggression or blame) into an intentional response (getting curious, having a conversation, and problem-solving).  Holding strong values helps us build trust and connection not only with others but also with ourselves. Key Takeaways Values are life-changing tools that help you figure out how to make tough choices and face hard things in ways you're proud of. Narrowing values down to your top two makes decision-making much clearer and less confusing, also preventing decision fatigue. Identifying values by thinking about qualities you admire in others and qualities that frustrate you can help you narrow down your own list. Learning to use values to respond to conflict can help you solve problems and build trust, rather than gossiping or reacting in anger. Timestamps: 00:00 Introduction to Dare to Lead & Values Work 00:14 The Importance of Defining Values 01:26 Real-Life Applications of Values 08:12 The Process of Identifying Your Values 12:01 Making Decisions Based on Values 18:06 Conclusion and Invitation to Dare to Lead Links from today's episode: Dare to Lead Workshop Connect with me: Connect on LinkedIn Connect on Facebook Connect on Instagram

In this episode, we're diving into a topic many leaders struggle with … truly knowing if you're doing a good job. We all have blind spots, and what we think a great leader is — someone who has all the answers and never makes mistakes. These are common myths we tell ourselves. The truth is, poor leadership usually happens outside of our awareness. You'll hear how self-awareness is essential for great leadership. That means having the courage to genuinely ask for feedback from your team, family, and community. We also discuss the fear of looking stupid or incompetent, and how that shame can lead us to react defensively. Finally, I discuss how the skills taught in the Dare to Lead framework — like getting comfortable with being uncomfortable, managing shame, and using conflict to build trust — can be game-changers for your leadership .  The good news is that as a leader, no one expects you to be perfect; you only have to be willing to work on any problem spots. Knowing is always better than not knowing, because you can't change what you don't acknowledge.  Join me to learn the skills you need to show up as the brave, authentic leader your team and family need. Key Takeaways Poor leadership often stems from a lack of awareness of how you're impacting others and the organization. To be a great leader, you need to proactively cultivate self-awareness. Great leaders are willing not only to receive feedback but to ask for it directly from others, and truly listen to the response. Everyone has problem spots, blind spots, and weak areas. Acknowledging and working on them earns respect and improves your effectiveness. You can only change what you acknowledge. Ignoring problems won't make them go away — it keeps things stuck and can make it worse. Learning to manage feelings of shame (e.g., the fear of being perceived as incompetent), you can move from an emotional, reactive state to a calm, intentional response. Why conflict and adversity should be viewed as opportunities to build relationships and bond with your team, acting as a "fast forward" on building trust and confidence. Great leaders face setbacks head-on and bravely lead their teams through change without excessive drama, anxiety, or stress, and I hope this episode helps you get curious about how you can be a stronger leader.   Timestamps: 00:00 Introduction to Leadership 01:15 Identifying Good Leadership 02:39 Self-Awareness in Leadership 04:25 The Fear of Feedback 07:57 Research on Effective Leadership 10:26 The Importance of Self-Assessment 11:55 The Dare to Lead Workshop 14:11 Embracing Feedback and Building Trust 20:11 Handling Setbacks and Moving Forward 21:04 Conclusion and Workshop Invitation   Links from today's episode: Dare to Lead Workshop Connect with me: Connect on LinkedIn Connect on Facebook Connect on Instagram

Life Skills Everyone Thinks They Should Know (But Were Never Taught) In this episode, I dive into the profound impact of the Dare to Lead Certificate Workshop.  Honestly, the title is misleading. After facilitating this workshop for hundreds of people, I get piles of feedback sharing that it was the best training they've ever attended.  I think the workshop should truly be called "life skills everyone should know."  You'll hear how I've redefined leadership, realizing it isn't exclusive to those who hold titles like CEO or manager. Really, a leader is anyone who influences others, including parents, friends, family members, and community leaders.  One problem I see with many in leadership positions is that they think they need to be perfect. Which, really, is just the desire to be loved and accepted. But when leaders are afraid to make mistakes, it can stop them from taking risks, lead to overworking, and cause burnout. The Dare to Lead foundation rests on Brené Brown's prior core books: I Thought It was Just Me, which addresses common human struggles we think we face alone; Gifts of Imperfection, which focuses on overcoming perfectionism; Daring Greatly, which encourages being "all in" and living life without regret; and Rising Strong, which teaches the skill of resetting quickly when things don't go as planned.  Ultimately, the workshop teaches the mental toughness and courage required to address disruptive issues, have hard conversations, and make tough choices.  A core lesson I took away from doing this work was developing grounded confidence where my worth is never on the line.  Leaders are made — and leadership is a skill everyone can master. Key takeaways: Leadership is about influence, not just titles — if people look to you for support, mentoring, or answers, you're a leader. The Dare to Lead workshop teaches essential life skills in courage, empathy, and decision-making aligned with your values (the workshop helps you get clear on your values, too) Perfectionism is a barrier that prevents us from taking risks and leads to burnout Effective leaders manage their own emotions and address issues directly, even when it's uncomfortable, earning respect over the need for popularity. Building and repairing trust is a critical, teachable skill for team success and psychological safety. Resetting quickly when facing challenges is key — so learn how to bounce back fast   Timestamps: 00:00 Introduction to the Dare to Lead Workshop 00:57 Understanding Leadership Beyond Titles 02:08 Brené Brown's Influential Books 04:33 Embracing Imperfection and Taking Risks 07:53 Handling Feedback and Rising Strong 08:47 The Essence of Dare to Lead 22:27 Building Trust and Psychological Safety 26:45 Conclusion and Invitation to the next Dare to Lead Workshop Links from today's episode: Sign up for the next Dare to Lead Workshop Connect with me: Connect on LinkedIn Connect on Facebook Connect on Instagram

Have you ever felt frustrated because a change in your life is happening more slowly than you think it should?  I've worked with countless women, and have gone through it myself, where we're making progress, but our minds tell us it's not enough or not fast enough.  Then, we wind up frustrated and quit, or we end up in a cycle of overwhelm and burnout. Many of the women I work with even end up taking stress leave from their jobs. The reason: we hold ourselves to unrealistic standards. How many times have you experienced a full weekend and thought you should be ready to bounce back on Monday morning? Needed a vacation from your vacation? Or starting to come down with a cold, only to end up sicker for way longer than usual?  In this episode, I dive into why we expect our bodies to bounce back in a week when it took years to get to a point of exhaustion. You'll learn about what can help — like setting clear boundaries, normalizing rest, and no longer sacrificing your time for your employer's problems.  You'll also hear about how my own healing from burnout took far longer than I expected, plus the crucial mindset shift that helped me rebuild my life with good habits.  Listen, we're not productivity machines — we're human beings. Today, I invite you to explore how we can swap self-criticism for self-compassion, prioritize our well-being, and adjust our expectations to create real, lasting healing. Key Takeaways: Why we need to be patient with progress. Change often happens more slowly than we expect. Just because our brains can make a quick decision doesn't mean our bodies have caught up yet.  How sneaky, unrealistic expectations can fuel burnout — often leaving us feeling more tired after a break than before. Suggestions for setting clear boundaries and protecting your time and energy. Specific, helpful thoughts to adopt, such as "it takes as long as it takes to feel better."  Timestamps: 00:00 Introduction: The Struggle with Slow Progress 02:42 The Impact of Unrealistic Expectations 05:04 The Harmful Cycle of Overwork 06:39 Setting Boundaries and Normalizing Rest 08:34 The Guilt of Taking Time Off 10:46 Understanding the Need for Extended Recovery 15:42 Creating a Supportive Mindset for Healing 20:48 Conclusion: Adjusting Expectations for a Healthier Life Connect with me: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram  

I know how overwhelming and difficult life can seem when we jump back into our routines and schedules after the holidays. We often think of vacations as the only true rest, but what if we could make our everyday lives feel easier?  I believe we are often making our own lives harder than they need to be. In this episode, I share my three-step plan for creating a simpler life. Effectively, it's the "anti-overwhelm formula. What you'll hear about today: How to challenge the belief that everything you do is important — our day-to-day lives are not an emergency room situation. Strategies to identify and let go of at least one thing that's draining you. Why complaining about recurring problems doesn't help — instead, they need to go to the top of our to-do lists — saving stress and struggle in the future. Simple ideas to help you automate parts of your routine. Why investing just a little time in planning can help you avoid struggle later. Timestamps:  00:00 Introduction: Overcoming Life's Overwhelm 02:12 How the Illusion of Importance Creates Overwhelm 06:50 Addressing Recurring Stressors 14:50 Making Life Easier: Practical Tips 20:46 Conclusion: Proactive Living Connect with me: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

I'm checking in with you on your New Year's resolutions.  If you're like me, you might have let go of them within a day and a half! This time, my goal is more manageable: to create small, consistent habits.  Did you know that almost half of what we do every day is out of habit? This is good news, because if we can turn the changes we want to make into regular habits we don't need to think about, we can more easily reach our goals. In this week's episode, I dive into the psychology of why we quit—our brain feels deprived when we focus on taking things away.  Instead, I propose a helpful mindset shift: instead of focusing on sacrifice, let's focus on adding in enjoyable things that support our goals. For example, adding 20 minutes of reading before bed or a morning breathing break to de-stress feels enjoyable and can help us reach our goal of reducing stress.  We also talk about the importance of becoming the person who already has the goal. What would a person with a great marriage or a fit person do? Start making decisions based on that persona.  And importantly, if you "fall off the wagon," I explain why you haven't failed—it's only a chance to adjust and reset. Don't quit, keep learning and going until you achieve your goal! Discover: Why most New Year's resolutions fail and how to be in the successful 10% of those who reach their goals. The key mindset shift from "taking away" (deprivation) to "adding in" (abundance) to make positive changes stick. Practical examples of habits you can add to boost energy, increase mood, and reduce stress. How to use the "Future Self" method to help you make better decisions in the moment. The power of consistency, even in small increments like 10 minutes a day. A non-judgmental approach to "falling off the wagon" and why you should always reset instead of quitting. Timestamps:  00:00 Introduction and New Year's Resolutions Check-In 01:28 The Power of Positive Habits 04:29 Adding Instead of Subtracting 08:33 Visualizing Success 10:44 Consistency and Making Adjustments 16:15 Overcoming Setbacks Connect with me: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

This is the last Overwhelm Cure podcast episode of 2025, and I certainly feel like we need a reset.  2025 was a year full of highs, but I also felt the stress and the weight of the world.  If you did too, I invite you to close that chapter, take what we learned, and plan for 2026. The Chinese zodiac brings the Year of the Horse, which signifies power, freedom, energy, and success. It encourages bold action, pursuing dreams, and overcoming obstacles through determination. 2025 was the Year of the Snake — a year of shedding what no longer fits our lives. As we approach a fresh new year, let's be honest about resolutions.  How long do yours last?  Did you know the average is 3.5 weeks? Mine is about a day and a half. I love making resolutions, but I often lack a plan.  Forming a new habit takes work, discomfort, and dedication, and when I realize how hard it is, I usually give up. This year, let's pick resolutions that are reasonable and realistic, and make a plan to support ourselves. Before we set 2026 goals, we need to first reflect on 2025.  In today's episode, you'll hear why most resolutions fail — and what you can do instead to make them stick in 2026. Discover: The problem with resolutions and why most fail fast. How to embrace the Year of the Horse (2026), which encourages power, freedom, energy, success, and bold action. The secret to creating goals that are genuinely achievable (hint: they need to provide joy and meaning). Why planning and support (even external) are essential. A counterintuitive approach to creating a consistent habit by going slow. How to create a plan for setbacks to help you stay on track. Connect with Kimberly: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

How to Prioritize Health, Declutter Your To-Do List, and Avoid Burnout this Season The busy holiday season is coming up fast. It might already be here for you when you listen to this. This year, I'm doing holidays differently, and I invite you to do the same. I'm challenging you to treat this busy period like the high-performance athlete you are. It's a marathon, not a sprint, and we need a strategy to make sure you can actually enjoy it without spiraling into overwhelm. In this episode, I'm sharing my essential six-step plan you can start on today to feel better. We dive into why prioritizing your health over everything else is the ultimate game-changer, how to be relentless about decluttering your to-do list, and the incredible freedom that comes from embracing the mantra: done is better than perfect. (my favourite mantra these days!) By taking the time to plan now, you'll return to work in the new year without needing a holiday from your holiday! What you'll discover today: How to put your health at the absolute top of your priority list (above baking, presents, and wrapping). A simple process to help you declutter and delegate your holiday to-do list while embracing the mindset that "done is better than perfect." How to take a realistic look at your holiday priority list — you might need to let go of some things! Building in time to rest and recover after your busy period (as a professional athlete would) will help you return to work in January feeling restored and rejuvenated. After the season, evaluate what worked, what you loved, and what you'd do differently to ensure you continue focusing on joy. If gift-giving is overwhelming for you, you'll love the 4-gift rule (it's my favourite!) Timestamps:  00:00 Introduction: Preparing for the Busy Holiday Season 00:55 Mindset of a High-Performance Leader 03:38 The Six-Step Plan for a Stress-Free Holiday 03:48 Prioritizing Health and Essential Tasks 05:28 Decluttering and Delegating Holiday Tasks 08:45 Effective Planning and Time Management 10:12 Daily Check-ins and Adjustments 13:23 Rest and Recovery 15:39 Evaluating and Learning from the Season 18:27 Conclusion and Invitation to The Overwhelm Cure Program Invitation: The Overwhelm Cure Program Join the Overwhelm Cure Program to learn step-by-step how to create a life that nurtures and supports you by taking things off your to-do list that aren't bringing you joy. You'll find a life much more in line with what you truly enjoy, lighting you up even with a busy household and job. Invest in yourself this season and sign up for the Overwhelm Cure Program. Sign up is open now! We start in January 2026. Join The Overwhelm Cure Program Connect with Kimberly: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

Finding Empathy and Peace at Holiday Gatherings With the holiday season filled with a stream of office parties, celebrations, and family gatherings, it's inevitable … We're going to run into "that person."  You know who it is.   The person you constantly find yourself judging or complaining about.   These people might even make you think twice about even attending the holiday party, because you'd rather not even deal with them. Or you go to the event and end up having to participate in conversations you don't want to have, endure their boisterous behavior, or even feel like you need to take care of them.  Perhaps they simply agitate us. They make us feel angry, frustrated, confused, and resentful. We might think, "If only they could have some self-awareness, they could see how they're impacting people!" Then, even worse, we end up talking about them behind their back, making snide comments, avoiding them, and sometimes confronting them out of sheer frustration.  Unfortunately, this doesn't resolve anything. It only makes us feel like terrible people, even though we're the ones getting our buttons pushed. In this week's episode, I'm asking a potentially controversial question: Do you think people are doing the best they can? How we answer this question might surprise you. What you'll discover in today's episode: Find out why asking, "Are people doing the best they can?" might be the most transformative (and controversial) question we can ask this holiday season. Discover how harsh judgment of others is actually a mirror of our own internal perfectionism. Learn when and how to set firm boundaries, even with family, to protect your mental health and choose peace. How to let go of magical thinking and hoping others will miraculously change overnight is a recipe for frustration (and what we should focus on changing instead). Understand the importance of accepting a relationship for what it is to find peace. This season doesn't have to be a repeat of every December past. I invite you to do things differently this year. Timestamps:  00:00 Introduction: The Dreaded Holiday Gatherings 01:26 The Problem with Difficult People 03:34 A Controversial Question: Are People Doing Their Best? 05:33 Empathy and Compassion: Changing Our Perspective 08:20 Setting Boundaries for Your Well-being 11:52 Self-Compassion and Extending Grace to Others 14:14 Conclusion: Prioritizing Peace and Joy This Holiday Season Connect with me: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

Strategies for an Overwhelm-Free Holiday Are you tired of feeling obligated to do all the domestic duties during the holidays, rushing around while everyone else is making memories?  In this episode, I address the elephant sitting around the Christmas tree. It's this … the common thread of resentment and exhaustion that many women face, despite their best efforts to create a "magical time" for everyone else. Listen: Your worth is not defined by what you can do for others this holiday season. It's time to put yourself on your Christmas wishlist and truly participate in the holiday fun. What you'll discover today: How to break the cycle of overworking and feeling guilty for accepting help.  Why the "I make it look easy" façade is built on exhausting yourself in the kitchen days ahead. Three crucial steps to having a fun, joyful, and connected holiday. How sharing the mental and physical load instills new family values — and specific tips to help get your family on board. How to reconnect with what you genuinely love about the holidays (beyond presents), such as childhood traditions or simple activities that bring you joy. How to manage the inevitable feelings that come up (like guilt and anxiety). Timestamps:  00:00 Introduction: Surviving and Thriving as Women During the Holidays 00:15 The Burden of Hosting: A Common Struggle for Women 01:02 The Hidden Resentment: Unseen Struggles 02:59 Breaking the Holiday Overwhelm Cycle: A New Approach 04:55 What Do You Really Want for Christmas? 06:34 Sharing the Load: A Family Effort 11:37 Managing Feelings of Guilt and Anxiety 15:35 Conclusion: Make This the Best Christmas Ever 16:21 Gift Yourself the Overwhelm Care Program Invitation: Give yourself the gift of banishing overwhelm for good. Invest in yourself this season and sign up for the Overwhelm Cure Program. Sign up is open now! We start in January 2026. Links from today: Sign up for The Overwhelm Cure Program Connect with me: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

Living BIG: How Boundaries, Integrity, and Generosity Free You from the Fear of Being Disliked Have you heard of the book, The Courage to Be Disliked, by Japanese authors Ichiro Kishimi and Fumitake Koga? Full disclosure: I haven't read it yet, but I know many people who have and highly recommend it.  The title made me wonder …  How would our lives be different if we were okay with people not liking us? In this episode, we dive into the concept of cultivating the courage to be disliked. This is a powerful idea that's foundational to overcoming overwhelm and burnout.  Because if we're making decisions from a place of wanting to be liked and accepted, we can easily overcommit and overwork—landing us in burnout.  Humans have a deep-seated fear of being disliked, which leads us to make unconscious choices that sabotage our happiness and prevent us from thriving. A significant source of stress is the constant worry about what others think, often leading us to go against our own wants and needs. There are, however, some "thought errors" that fuel this fear, such as believing we can read minds or that our actions directly cause other people's feelings. Let's dispel them today. What you'll discover today: How the fear of being disliked contributes to overwhelm and burnout. Why the primitive brain's drive to "fit in" often leads to choices that prevent us from thriving and living our best lives. How "Living BIG" — a concept from Brené Brown (Boundaries, Integrity, Generosity) helps us release the fear of being disliked and align with a more wholehearted life. Why firm boundaries are essential to keeping resentment at bay. Ways to have more integrity by choosing to do the right thing, even when it's challenging.  How bringing generous assumptions to our interactions reduces anger and gives us a more freeing perspective. Embracing the possibility of being disliked allows us to show up with more authenticity. Ultimately, being willing to be disliked is about honoring yourself, being authentic, and creating a life aligned with your true desires, which, ironically, is what people find most magnetic. Timestamps:  00:00 Introduction: The Courage to Be Disliked 00:48 Understanding the Fear of Being Disliked 02:02 The Impact of Social Perception 04:16 Overcoming the Fear of Judgement 08:47 Living BIG: Boundaries, Integrity, and Generosity 17:45 Embracing Authenticity 19:04 Conclusion and Invitation to The Overwhelm Cure Program Invitation: Sign up for The Overwhelm Cure Program If you're ready for change, I'd love for you to join me for the Overwhelm Cure Program starting in January 2026. It's an eight-week online program, where you'll participate in regular exercises, and we'll come together each week to discuss ways to help you finally overcome feelings of overwhelm. We start in January! Sign up. Links from today: Sign up for The Overwhelm Cure Program The Courage to Be Disliked book by Ichiro Kishimi and Fumitake Koga  Connect with me: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

Burnout: Recognizing the Warning Signs and Red Flags I'm seeing more clients go on leave from work due to stress than ever before. Just five years ago, it was rare for me to see this in my practice.  It's made me realize we need to talk about this. We especially need to learn how to recognize when it's truly time to take a break—before we run out of gas. What I've noticed is that most people wait YEARS—until their mind and body literally stop working—before they finally step away. I remember my own breaking point when my young kids asked a simple, everyday question, and I had to physically hold my tongue to avoid losing it on them. That's when I knew something had to change. We high-achievers often have a distorted belief that our worth is tied to our productivity, so we put everyone else's priorities first, while our needs come last. We assume that people might be angry at us for saying no, but that's rarely the reality (and if they are, they're actually the ones being selfish, not you).  Today's episode invites you to challenge your unconscious core beliefs, such as "I have to get things done at all costs," because it's simply not sustainable.  Nothing is worth your health, family, and friends. What you'll discover today: Why so many high-achieving women in their 40s and 50s wait YEARS before taking stress leave, pushing themselves until they literally cannot continue. The key warning sign that you're teetering on the edge of burnout. Physical, mental, and emotional warning signals indicating you're close to, or already experiencing, burnout.  How the mentality that our worth is tied to productivity is distorted thinking and a primary driver of burnout. Challenging questions to help you rewrite the unconscious thought that "getting things done is more important than my health". Why taking care of yourself is not selfish. It takes work to shift this mindset, but you are your most precious resource, and it's a lesson we need to learn now to sustain our health beyond our forties and fifties.  Timestamps:  00:00 Introduction: Rising Stress Levels 01:19 Recognizing the Early & Late-Stage Signs of Burnout 02:37 The Importance of Self-Awareness 03:38 Medical and Lifestyle Factors of Burnout 04:51 The Reality of Stress Leave 08:46 Mindset Shifts for Burnout Recovery 18:21 Defining and Identifying Burnout 25:06 Challenging Unhelpful Thoughts 29:15 Prioritizing Rest and Recovery 32:22 Conclusion: Embracing Change 34:36 Invitation: Join the Overwhelm Cure Program Invitation: Sign up for The Overwhelm Cure Program If you're ready for change, I'd love for you to join me for the Overwhelm Cure Program starting in January 2026. It's a six-week online program, where you'll participate in regular exercises, and we'll come together each week to discuss ways to help you finally overcome feelings of overwhelm. We start in January! https://www.kimberlyknull.com/overwhelm-cure-program Connect with Kimberly: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

How to navigate the overwhelming feelings of rejection without self-blame. In this episode, I'm sharing a personal and vulnerable topic: feeling rejected.  Rejection is a normal, yet often unconscious, human experience, but when it happens, it can feel horrible.  I recently went through an experience where a casual friend of 20 years stopped replying to my text messages, and it left me wondering what I could have done to cause it. Rejection can feel overwhelming — it's actually tied to our primal need for community, connection, and survival. Sometimes, there really is something we can take responsibility for and improve, while other times, it's completely about the other person and their current capacity or circumstances. And there's nothing for us to do. Now, here's how most of us react when we encounter the sting of rejection: We either push to fix the situation or shut down entirely.  In this episode, I'll share practical strategies for coping with rejection. Most importantly, I discuss how to put the experience into perspective and proceed according to your values, even when you don't get the clarity you want. Takeaways: Rejection is a normal human experience that can feel terrible, especially when it comes from people close to you, because we're hardwired for connection and community. Rejection often triggers intense emotions like sadness, hurt, and anger, and can lead to self-doubt, sometimes stemming from an unconscious expectation that everyone should like us. Why your initial reaction to rejection is often to "fix it," even if you don't care about the person, due to a biological and hardwired intolerance for being disliked. Examine your own behavior and ask yourself what you can take responsibility for. Accepting your own imperfections and apologizing can help, but avoid blaming the other person. Consider the other person's circumstances, because sometimes, rejection isn't about you at all, but about the other person's life, mental state, or capacity to connect. Cope with compassion and be sure to treat yourself with kindness, talk to trusted people, reflect rationally to challenge negative thoughts, engage in self-care, and monitor your mindset. Find clarity through your personal values — such as integrity- to guide your actions, set boundaries, and make generous assumptions about others' intentions. Timestamps:  00:00 Introduction: What is Rejection? 01:34 The Pain of Rejection 02:42 A Recent Personal Experience with Rejection 03:41 Historical Context of Rejection 05:32 A Human Biological Response to Rejection 07:34 Self-Reflection and Responsibility 11:06 Understanding Others' Perspectives 14:02 Coping Strategies for Rejection 22:20 Conclusion and Invitation to The Overwhelm Cure Program Invitation: Sign up for The Overwhelm Cure Program The Overwhelm Cure Program is a six-week program, where you'll participate in regular exercises, and we'll come together each week to discuss ways to help you finally overcome feelings of overwhelm. We start in January! Quick Links: Sign up for The Overwhelm Cure Program Connect with me: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

Overwhelm Is Your Body's Warning System Did you know that feeling overwhelmed is natural? It's just that we have a certain threshold for experiencing it. And some overwhelm is actually a good thing. In this episode of The Overwhelm Cure, we explore the ins and outs of overwhelm, including its often misunderstood purpose. It's actually a paradox: attempts to reduce our overwhelm can initially intensify it. Today, you'll learn more about what overwhelm truly is—an early warning system, not a diagnosed disorder—designed to nudge us to pay attention and make changes (usually when our plates are too full). A client of mine recently told me that her clue to stop working is when she's mentally and physically exhausted — this is NOT sustainable long-term. As a 20-year psychologist, I support my clients in creating healthy lifestyles that prioritize rest, wellness, and self-preservation. There is, however, a key difference between healthy and unhealthy overwhelm. We can also use healthy overwhelm as a strategy to increase our capacity for resilience. What you'll discover today: Overwhelm is a natural warning system, not a disorder. It signals that you have too much on your plate and need to pay attention. Simple ways to boost your capacity for stress and overwhelm. Intentional practices and routines are crucial for managing stress. A key reminder that you deserve a relaxed lifestyle and don't need to "earn" rest. How to spot healthy and unhealthy overwhelm and create more of the healthy kind. Why it's important to embrace uncomfortable emotions.  A 30-second daily practice to help you make lasting changes to support your well-being. When you're working to make healthy life and work changes, progress is often slower than we expect, but persistence is key!   Timestamps: 00:00 Introduction to Overwhelm 01:42 Understanding Overwhelm 02:08 Biological and Historical Context 03:37 Modern-Day Overwhelm 05:02 Managing Stress and Recovery 07:41 Healthy vs. Unhealthy Overwhelm 09:31 Mindfulness and Self-Preservation 10:59 Practical Tips for Overcoming Overwhelm 17:37 The Importance of Journaling 19:38 Conclusion and Final Thoughts Invitation:  The Overwhelm Cure Program is a six-week program, where you'll participate in regular exercises, and we'll come together each week to discuss ways to help you finally overcome feelings of overwhelm. We start in January! Connect with me: Schedule a free 20-minute consultation Sign up for The Overwhelm Cure Program Connect on LinkedIn Connect on Facebook Connect on Instagram

Why sacrificing sleep for "me time" is hurting you more than you think. I just learned this term — revenge bedtime procrastination.  Have you heard of this? Revenge bedtime procrastination is when we sacrifice sleep for "me time" because our days are so busy and stressful. It feels good in the moment, but it contributes to our exhaustion. I knew the concept, and I'm raising my hand because I totally do this, but I didn't realize it had an official name. Having time to ourselves is important, but sacrificing our sleep might be hurting us more in the long run.  Now, we often take sleep for granted, just as we do breathing. It's one of those keystone habits that, unless it's dialed in, the rest of our lives are much harder. If you're struggling with sleep, I get it because I've been there, not sleeping through the night for years, dealing with stress and perimenopause, waking up at 5:00 a.m. or in the middle of the night, and then being awake for hours.  At some point, we get so used to not sleeping well that it stops registering as a problem. But when we don't get enough sleep, it affects every single process in our body, brain, and lives. We crave more carbs, don't feel like exercising, are grumpier, less productive, and have poorer quality relationships.  There are many great reasons to prioritize sleep and avoid this cycle of revenge bedtime procrastination. The ironic part is, it's like drinking poison and expecting the other person to die. Nobody else is feeling the revenge, and it only ends up hurting us.  A good night starts with a good day, and we need to restructure our days to enjoy better sleep. Key Takeaways: What is revenge bedtime procrastination, and how is it affecting us? The long- and short-term impacts of sleep deprivation on our physical and mental health, productivity, and relationships. Why putting sleep first is non-negotiable. Rethinking your day to restructure your schedule and set boundaries to make more time for yourself. Specific mindset shifts to adopt to show you that you deserve breaks and "me time" without guilt. Practical tips to help you prepare for bed and enjoy many solid nights of sleep. What Cognitive Behavioral Therapy for Sleep (CBTI) can do for you. Timestamps: 00:00 Understanding Revenge Bedtime Procrastination 00:44 The Importance of Quality Sleep 01:08 Personal Sleep Struggles 03:25 Effects of Sleep Deprivation 05:53 Understanding Revenge Bedtime Procrastination 09:52 Strategies to Improve Sleep 13:17 Setting Boundaries and Prioritizing Self-Care 19:24 Practical Tips for Better Sleep 35:56 Conclusion and Resources Connect with Kimberly Knull: Visit the website Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

Just Because I Can Doesn't Mean I Should Over the past week, I've been connecting with lots of different people — friends, family, clients, leaders. It's truly lovely to share our lives, our successes, our joys, and even our struggles.  Something I noticed, though … when someone I care about is going through a hard time, I often find myself wanting to jump in and fix things. I really don't like to see people struggle, especially those close to me who I care about.  But I've realized that the further removed someone is from our lives, the less their issues actually impact us. And this is normal — our brains are wired for connection, and we're supposed to care when people we love are experiencing challenges. While I used to feel a strong responsibility to help, this usually led to my own feelings of anxiety and overwhelm. As women, we're usually socialized to be the problem solvers and caregivers. But constantly taking on others' problems can be exhausting! Not only that, but giving unsolicited advice when trying to "fix things" can feel like criticism to the recipient and lead to resentment on both ends. (I know how I feel on the receiving end of unsolicited advice!) Here's the thing, though — sometimes, focusing on others' issues can be a distraction from facing our own. In today's episode, I'm sharing my new practice, even after almost 20 years as a psychologist. This is an important one!  Key Takeaways: It's normal to want to help people we care about, and it's just as important to recognize our own emotional responses to their struggles. Consider who modeled caregiving and problem-solving in your own life. Holding space for others involves managing our own emotions while actively listening and understanding what the other person truly needs. Knowing our capacity and setting boundaries is essential for maintaining healthy relationships and avoiding burnout and overwhelm. Just because you can help, doesn't mean you should. Before you offer support, ask yourself (or the person you want to help) if it's in everyone's best interest. Timestamps:  00:00 Introduction to The Overwhelm Cure 01:28 Understanding Empathy and Responsibility 06:42 The Problem with Unsolicited Advice 10:00 How to Hold Space 15:17 Balancing Personal Boundaries When Helping Others 18:57 Facing Our Own Issues 24:00 The Serenity Prayer and Final Thoughts 27:38 Overwhelm Cure Program Invitation Invitation: Sign up for The Overwhelm Cure Program The Overwhelm Cure Program is a six week program, where you'll participate in regular exercises, and we'll come together each week to discuss ways to help you finally overcome feelings of overwhelm. Link to sign up now - https://www.kimberlyknull.com/overwhelm-cure-program   Connect with me: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

Today, I'm sharing my personal journey and strategies you can use right now to help you rest, reset, and recover, especially after a busy time like Canadian Thanksgiving, where we quickly shift focus to the Christmas season. Many of us, myself included, come out of a long weekend feeling fulfilled but also totally exhausted.  We think, "there's too much to do and not enough time," which often leads to pushing harder instead of resting and recovering. I used to operate this way, pushing through despite being completely spent, thinking others needed me, and I had to get things done. This mindset, I've learned, is a direct path to burnout because we're not paying attention to our own needs. Now, I anticipate feeling tired after busy times like long holiday weekends. I do a body scan to check my physical and emotional energy levels.  My next step is to make a plan. Our brains love to overwhelm us with a million to-dos, so I write everything down, even small tasks like showering or meal prepping. Then, I prioritize. I learned to tackle the most important, often hardest, tasks first, just like my parents used to say, "homework before play." This gives me a big sense of accomplishment.  Each day, I aim to focus on my top three priorities, and anything beyond that is a bonus. It can cause anxiety to limit myself, but sitting with that feeling helps create a more realistic and sustainable day.  This week, I'm committing to rest and recovery, which means I won't tackle everything on my long to-do list — and that's okay because I'll be more productive in the long run. As we prepare for the next batch of holidays, including Thanksgiving if you're in the U.S., think about how you want the holidays to feel. In today's episode, you'll hear some of my practical tools and tips to help you truly rest (plus a marathon running analogy that I think will really bring the point home). Key Takeaways: Offer yourself empathy, accept that you're not always going to be at 100%, and allow yourself to rest and recover without judgement. List, prioritize, and plan all your tasks so you can see the top 1-3 essential items to focus on each day. Do the hard tasks first to reduce stress and boost your feelings of accomplishment. Set realistic expectations for yourself after a busy stretch or a series of life events. Don't be afraid to ask others for help (trust them to be honest about their availability). Spend some time planning for future busy seasons. And remember, it's also okay to scale back on your plans, holiday events, and to-dos if they don't truly align with your goals. Timestamps:  00:00 Introduction and Overview: Post-Holiday Exhaustion 00:53 The Overwhelm Cycle 01:37 Recognizing our Need for Rest 05:00 Self-Empathy and Planning 06:22 Prioritizing Tasks During Busy Times 07:50 Managing Expectations and Anxiety 09:03 Planning for the Future 12:55 Family Involvement and Delegation 16:15 Conclusion and Final Thoughts   Connect with me: Sign up for the next Dare To Lead Workshop Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram  

Grow a Little Each Day Today, I'd like to share a recent experience that led me down a bit of a rabbit hole. I was in a mobility class at the gym, and as I rolled a tiny yoga therapy ball under my foot, I had this overwhelming thought: "I wish I had known about this sooner!" This really hit home because years ago, before COVID, I injured my foot after a run without much training. And it's been bothering me ever since. After a recent trip that had me on my feet much of the time, my foot was really sore.  But then, regret started to creep in. I wish I had used these yoga balls for my feet ages ago. My thoughts drifted to my kids, who are athletes, and how they could have benefited. And then, thought back to COVID and how I wished we had been more active as a family back then.  It's incredible how easily we can fall into this pattern of looking back and thinking, "I wish I had been doing this for a long time." I even found myself thinking about my eating habits and wishing I had known more about balancing blood sugar when I was younger. But here's the thing — while this line of thinking might be true, we often wish we had known things sooner; is it actually helpful?  For me, wishing I had done things differently didn't make me feel motivated or optimistic. It actually made me feel defeated and as though I had wasted my time.  Our brains, in their attempt to solve problems, often take us back to the past, replaying scenarios.  It's an adaptive process, but with our negativity bias, we often use it against ourselves. So, how can we use the past in a positive way?  We learn! Now I know what happens when I don't take care of my feet, or when I don't take my iron supplements. We can enjoy this process of learning and growing. Here's what you'll hear about today: Regret is a natural human tendency, but not always helpful. Discover how to turn it into motivation. Our brains attempt to solve problems by replaying the past. This is an adaptive process, but our negativity bias can lead us to use it against ourselves. How to shift from regret to learning and growth, and use past experiences as lessons to inform future actions. Why self-compassion is important to move past the negativity in regrets. Ways we can extract all the possible lessons from our life experiences so we can do things differently. The 1% secret to implementing change through small, consistent habits. Timestamps:  00:00 Introduction and Personal Story 01:36 Reflecting on Missed Opportunities 03:40 The Impact of Regret 05:07 Shifting to a Positive & Motivational Mindset 08:05 Practical Tips for Self-Compassion and Growth 12:07 Building New Habits 17:47 Conclusion and Final Thoughts Quick Links: Self-Compassion.org Atomic Habits by James Clear Connect with me: Sign up for the next Dare To Lead Workshop Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

The Gender Gap in Self-Worth: A Psychologist's Perspective "Do I deserve this?" "I don't know if I deserve this?" These brought me to the question: "Do men wonder if they deserve their success?" Women, it's not your fault. After speaking with hundreds of women over the past week, I found that this question came up repeatedly.  Here's what feeling undeserving looks like: Not asking for higher compensation for work Giving more, potentially to the point of overwork and burnout Not applying for the promotion Working more to compensate for the thoughts that we're undeserving The thing is, this all leads us to feel overworked, overwhelmed, and burned out. When these thoughts come up, notice what you feel in your body. Where do you feel it? Is it a tightness in your chest? Do your shoulders creep up towards your ears? Next, identify the emotion coming up. Look, when we achieve more than we ever dreamed, our self-concept—our sense of who we believe ourselves to be and what we deserve—needs to evolve. And often, we lack a frame of reference for this new level of achievement. I'm exploring this question of deservingness today. Here's what you'll discover: Many women, especially leaders, struggle with the feeling that they don't deserve their successes. How feelings of unworthiness often lead to self-sabotage—such as not asking for a raise, working long hours, or avoiding career advancement. Societal conditioning and traditional gender roles contribute to women's difficulty in defining their worth, especially in professional settings. To overcome these feelings of deservedness, it's crucial to redefine our self-concept and imagine who we want to be. How to develop grounded confidence by knowing your worth without hustling for it. Timestamps:  00:00 Introduction to the Overwhelm Care Podcast 00:20 Women Asking, "Do I Deserve This?" 01:30 Gender Differences in Self-Worth 02:39 The Impact of Self-Sabotage 03:56 Identifying and Understanding Self-Worth 07:29 Redefining Self-Concept for Women 12:39 Imagining Your Future Self 16:05 Embracing Success and Self-Worth 21:56 Wrap Up and Contact Information Connect with me: Sign up for the next Dare To Lead Workshop Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

The Case for Taking Breaks I'm heading out on a week-long journey, training leaders across the province in resilience and Dare to Lead skills.  While I love my work, this trip also means I'll be missing my daughter's first national competition of the season, and a wave of mom-guilt is washing over me.  While my family is my top priority, my work schedule is planned months in advance, and sometimes my kids' schedules are a bit last-minute.  My husband is taking her instead, and I know they'll do great, but the guilt and fear of missing out (FOMO) are still there under the surface. This situation reminds me of how often we, as parents, feel guilty when we take a break from our responsibilities.  Sure, I could have rescheduled or canceled one of my commitments to be there, but sometimes it's good for our kids to have time to bond and learn to navigate things without me. Today's episode is the permission you may have needed to take the trip, put your learning first, and trust that your kids are well-taken care of. Takeaways from this episode: Mom-Guilt and FOMO are common: It's normal to feel guilty or experience fear of missing out when taking a break from responsibilities, especially as parents and leaders. Prioritizing ourselves is essential; investing in our mental health and wellness by taking breaks is important for our overall well-being and the health of our personal and professional relationships. Challenging the "do it all" mindset: We often believe we're the glue holding everything together, leading to over-responsibility and neglecting our own needs. Kids benefit from rested parents: Coming back from a work trip or a kid-free vacation feeling rested and recharged can make you a happier and more effective parent, ultimately benefiting your children. Diverse support networks for our kids: When our kids spend time with other trusted adults, it helps them develop their social networks, shows them the extent of their support, and offers fresh perspectives. Timestamps:  00:00 Introduction and A Personal Story 00:58 Guilt & FOMO from Taking Breaks 03:21 The Importance of Independent Time 04:42 Investing in Your Well-Being 06:36 The Myth of Parental Sacrifice 11:32 The Benefits of Time with Trusted Adults 12:53 Conclusion and Final Thoughts Connect with me: Sign up for the next Dare To Lead Workshop Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram Related Episodes: 16. Prioritizing What Matters and Putting Yourself First 17. How to Break Free from Mom Guilt 24: The Heart of Self-Care: Beyond the Bubble Bath

How well do you accept help? This used to be an Achilles heel for me: Accepting and receiving help without guilt. While I've come a long way in making holiday gatherings special without wearing myself out, I used to approach them with overworking and then eventually resenting the work and being kind of cranky about laboring away in the kitchen instead of enjoying my guests. The Canadian Thanksgiving is coming up soon, and people have been reaching out, asking, "What can I bring?" and "How can I help?" Now, I have to admit that these questions make me uncomfortable. Between hyper-independence and a sprinkle of perfectionism, I used to work really hard and take on too much, while trying to make it look easy. This never works well! Today, I know better. Now I know it's not going to serve anyone to stay up all night working.  I asked myself: How do I want to feel when hosting a holiday gathering? I want to feel happy and connected. The work is essentially about how I go about creating that result. Today, you'll hear about how healthy reciprocity is good for our relationships and our overall well-being. Here's what you'll discover today: Why it's important to become aware when we're feeling overwhelmed, so we can address it. Why so many of us struggle to accept help without feeling guilty. How women often face cultural expectations to be the primary caregiver, host, and problem-solver—leading to hyper-independence and burnout. When a desire for perfectionism and control can lead to taking on too much. The sneaky way over-functioning leads to stress, exhaustion, anger, and resentment. Systems thrive on balance, and people naturally want to give back—so the more we allow others to help, the healthier, more joyful relationships we foster. Some sample new thoughts you can practice to help you welcome help, like: "I'm just as important as everyone else," "I don't need to do everything or prove anything," and "My worth is not tied to what I can produce." Remember, uncomfortable feelings are signals that something is off and needs to change. Question where these thoughts and feelings came from, ask if they're serving you, and see where you can shift your perspective to healthy reciprocity to help you find more joy and connection. Timestamps: 00:00 Introduction to The Overwhelm Cure 01:06 The Importance of Asking for Help 02:44 Hosting Holidays and the Pressure to Be Perfect 06:08 The Accompanying Guilt Accepting Help 12:36 Understanding Reciprocity & Its Benefits 18:08 Changing Our Mindsets and Practicing New Thoughts 24:59 Invitation Connect with me: Sign up for the next Dare To Lead Workshop Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

Listen, there's no good girl star. So, how about we prioritize our happiness and only let kind people into our lives? This is the topic I'm covering today, as the mantra "let them" became my go-to the other week. You might already be familiar with Mel Robbins' "Let Them" philosophy, which can lessen overwhelm and improve relationships. The theory she explores in her book, "Let Them," is that we will feel less stress and have better relationships if we let others be who they are, without any interference or judgement.  And in this episode of The Overwhelm Cure, we explore this concept as a practical strategy to reduce our stress and overwhelm so we can free up mental space and energy to look after ourselves. "Letting them" requires us to fully accept people and their choices. I get it, it can be hard when we disagree with the decisions or actions of loved ones or friends. But then, there's the freedom we experience when we get to focus on ourselves and take care of our needs. Key Takeaways: Breaking down Mel Robbins' "Let Them" theory helps us let go and allow others to be themselves, making their own choices and effectively taking the stress and pressure off ourselves. We often try to change others in an effort to control them, thinking it'll lead to our own peace and happiness. BUT — this usually robs us of our unique journey and learnings while increasing our stress. By adopting the "Let Them" approach, we take our power back and can shift our focus from controlling others to managing our own reactions — freeing up the mental and emotional energy that we'd otherwise spend getting frustrated and angry. Going beyond "Let Them" and using "Let Me" when we need to take actions to protect ourselves, such as setting boundaries, having direct conversations, or limiting contact. Putting our mental health and wellness first, we evaluate relationships, recognize when they're depleting rather than nurturing, and make choices that prioritize our peace. This episode will help you understand how to apply the "Let Them" and "Let Me" principles to create more calm, peaceful, and fulfilling relationships in your life. Quick Links: Work with me 1:1 The Overwhelm Cure Program Mel Robbins "Let Them" Theory Timestamps:  00:00 Introduction to Overcoming Overwhelm 00:46 Identifying Sources of Frustration 02:40 The Concept of 'Let Them' 05:03 Accepting Others and Focusing on Ourselves 08:02 Implementing 'Let Them' in Real Life 09:07 Going Beyond 'Let Them' 10:50 Setting Boundaries with 'Let Me' 15:11 Final Thoughts and Invitation Connect with Kimberly Knull: Sign up for the next Dare To Lead Workshop Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

Today I'm talking about something incredibly simple yet profoundly impactful: checking in. Recently, my oldest daughter moved out for university, and it was a surprisingly difficult experience for me.  What truly helped actually surprised me.  A friend picked up the phone (like with an actual call) to see how I was doing. It was such a small gesture, but it made me feel so cared for. It really meant a lot to me. As parents, professionals, or even just women who spend a lot of time and energy looking after others, we often don't get that same care in return. That's why I'm realizing the importance of us taking the time to check in on each other.  Whether it's a quick call or even a text message, it can make someone's day. Really, it's a highly underrated yet essential way to connect and nurture the people we care about.  As a psychologist, I see firsthand how loneliness is a real and growing problem — even an epidemic in many countries.  What I'm doing:  I've found it helpful to keep a list of people I want to connect with more often. Then, I schedule time to reach out to them to check in and, in some cases, make plans. If you find yourself craving more connection and even deeper connections, be the one to reach out. As nice as it would be, our loved ones can't read our minds.  So, don't be afraid to reach out and ask a friend if they'd like to grab a coffee.  Here's what you'll find in today's episode: A simple check-in can take 30 seconds and be the thing that completely uplifts someone's mood. How I'm nurturing my connections today: Reaching out demonstrates that we value people — we're investing our time and energy. How a quick text, email, or phone call can help lessen feelings of loneliness. Why, if you're craving connection, I invite you to take the initiative and be the one who reaches out. A reminder that if your friends and family aren't checking in on you, don't take it personally. Don't be afraid to ask for support when you need it. How checking in on others not only helps them but also contributes to your own happiness and well-being. Timestamps:  00:00 Introduction & Watching My Daughter Move Away for College 01:47 The Importance of Checking In 03:43 The Power of Connection 08:56 Practical Tips for Reaching Out 13:55 Building and Maintaining Relationships 17:31 Overcoming Loneliness and Expanding Your Network 19:31 Acts of Kindness 21:26 Final Thoughts and Professional Support Quick Links: Sign up for the next Dare To Lead Workshop Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

Just because you've always done something doesn't make it a good reason to keep doing it. I'm bringing this idea with me into the changing seasons, as we sadly say goodbye to summer fun and travel, and transition into fall. Whether the kids are going back to school or, in my case, one is heading off to college, it's a season to review what's been working and what needs to change to close out the rest of the year intentionally. September often feels like a fresh start, like a "new year" without the countdown and ball drop — making it the perfect season to reevaluate all our routines.  All of my clients are working to make improvements in at least one area of their lives, and this seasonal shift brings an excellent opportunity to review our priorities and embrace some new habits and routines that foster personal growth. And I'm right there with them reviewing what's been working well and what needs to change. That's why, this week, I'm sharing four simple strategies to help you create intentional and positive changes this fall. Here's what you'll hear today: Why fall is an excellent time to establish new, intentional routines. The importance of routines in conserving mental energy and reducing daily decision-making. How small, consistent actions are more effective than infrequent, large efforts. Why choosing how you'll FEEL is the most important choice in guiding your daily habits. An invitation to challenge all the external "shoulds" and prioritize the habits that genuinely serve you. The key to making habits stick for the long run. Timestamps:  00:00 Introduction: Wrapping Up Summer 00:18 Embracing Fall and Its Changes 01:06 The Importance of Routines 03:00 Creating Effective Habits 05:32 Setting Intentions for Fall 09:48 Evaluating and Adjusting Your Fall Routine 12:59 Practical Tips for Daily Habits 16:23 Conclusion: Make Intentional Choices Quick Links: Sign up for the next Dare To Lead Workshop Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram Related Episodes: 31: Beat Decision Fatigue & Make Better Choices 21: Navigating Life Transitions: How to Cope with Overwhelm 15. How To Create Healthy Daily Routines To Reduce Stress and Overwhelm

"It's the most wonderful time of the year!" These are the sentiments from many parents as their kids head back to school. But for some, it's not quite the best time of the year. Here in Canada, the weather hasn't been cooperating. Though of course, as Canadians, we know we can get fresh air in any weather with the appropriate clothing. Barring the rainy summer weather, some of the clients I've been talking with are feeling: Stressed from summer vacations and having to change plans while navigating the pressure to make everyone happy Overwhelmed with planning when things don't work out "perfectly" Challenged by the tests of parenting, from entertaining young kids to changing roles and becoming more of a coach and mentor to your older kids Even if you've been having some challenges over the summer, these are actually a positive thing. We can learn some essential lessons from the ups and downs of parenting, co-parenting, and life with our families. Consider it a stress test for your family and your life. Key takeaways from today's episode of The Overwhelm Cure: How to reframe difficult summer moments as opportunities to learn and adjust your parenting strategies. Evaluating what's actually fun for ALL your family members. Chances are—simple might be better. How to think intentionally about your guiding principles, values, and goals for your kids' childhoods. Why it's okay to let struggles happen—while it's uncomfortable, this is how kids learn and grow. The importance of taking time to recognize and grieve the shifts in identity that come with kids gaining independence, getting their driver's licenses, and even moving out to go to college. Being okay with the imperfect moments—focus on managing your thoughts and stress response so you can be a good role model for your kids. Most of all, make sure you're taking the time to look after yourself. Take the time to care for your body and mind, and stay connected to what you truly want. Remember, it takes a village to raise kids. We were never meant to parent alone. It's okay to ask for support. Timestamps: 00:00 Welcome to Back-to-School Season 00:56 Summer Parenting Challenges 02:41 Stress Tests and Parenting Insights 05:42 Traveling with Kids: Lessons Learned 07:48 Simplifying Family Vacations 13:02 Reflecting on Parenting through Your Childhood 15:31 Parenting Plans and Values 20:54 Identity Shift as Kids Grow More Independent 24:56 Final Thoughts on Parenting & Invitation to Seek Support Quick Links: Explore working with Kimberly Knull Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

"Is this as good as it gets?" "Is this really all there is? If you've ever asked yourself these questions, you're not alone. And you might also be focused on productivity and getting things done. We often turn to these unintentional strategies when we get overwhelmed in an effort to make our lives easier. But we end up making things much harder. While our brains try to simplify things, we end up cutting back on the very things that truly nourish us — sleep, fun, and even silliness. The things we often perceive as "nice to haves" or "extras" — but should actually be non-negotiable. We tell ourselves it's temporary and that when we have more time, we'll bring back in the "extras," but these cutbacks can quickly become new, unsustainable habits that neglect sleep, socializing, and fun, leading to burnout. Drawing from my recent Courageous Leaders Mastermind Retreat the other week, I saw how this was showing up in women's lives right now. In this week's episode, I dive into the three main problems contributing to this unsustainable cycle: being overly focused on productivity, ending up tired and grumpy from self-deprivation, and seeing basic self-care as selfish. I also address the lies our brains tell us about needing to control everything and everyone. It's time to realize that you are just as important as everyone else and deserve an extraordinary, fulfilling, and fun-filled life! Here's what you'll learn today: How the attempts to simplify our lives can inadvertently lead to more overwhelm. The reasons why we tend to give up nourishing activities when we're overwhelmed. Why self-care, rest, and connection are essential, not just "nice to haves." How to identify and challenge those tricky self-sacrificing thought patterns. Practical strategies for prioritizing tasks and incorporating joy into your daily life. 3 powerful and practical solutions to help you shift your mindset, make good choices by prioritizing and delegating, dreaming big about what truly makes you happy, and intentionally changing unhelpful thought patterns. Timestamps: 00:00 Introduction: Unintentional Ways We Complicate Our Lives 00:28 The Cycle of Overwhelm 01:59 The Importance of Rest, Connection, and Fun 05:24 The Three Problems Contributing to Overwhelm 10:02 Three Solutions to Take Back Your Time and Joy 15:44 Changing Your Mindset for Better Self-Care 19:12 Conclusion: Taking Control of Your Life Quick Links: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

Boost your decision-making skills by practicing them daily. Whether you're on vacation or at work, you've got decisions to make every day. And when we get stuck in a loop, unsure what action to take, we can end up feeling overwhelmed because we're worried about picking the "wrong" choice. But what if there were no "wrong" choices? Did you know that our brains have a limited amount of decision-making capacity each day? Maybe you've noticed how you make better decisions when you're well-rested or right after a healthy meal.  And on the flip side, maybe you make questionable decisions when you're tired, hungry, or stressed. Have you ever tried to focus on a big decision when you're hangry? It's hard!  When we practice decision-making, we improve our skills. The more efficient we are at making decisions, the more quickly we can make good decisions, also leading us to feel calmer in the moment. Summer is winding down, and whether you're heading out to the cabin or vacationing overseas, these are great opportunities to test-drive your decision-making skills. If you struggle with decisions, you'll find today's quick episode super helpful: What you'll learn: Why decision-making skills are KEY for reducing stress and overwhelm. How many decisions you can confidently make in a day depends on your level of "decision fatigue." Practical strategies to help you make fewer decisions each day and conserve your mental energy for the big choices. How timing your decisions at the right time can make every choice easier. The power of habits in eliminating decisions completely. I hope you'll take the strategies I share today to help you become a more effective decision-maker. Timestamps:  00:00 Introduction to Decision Making 01:53 Understanding Decision Fatigue 03:19 Tips for Effective Decision Making 06:49 The Importance of Planning Ahead 12:03 A Real-Life Decision-Making Example on Vacation 20:56 Conclusion and Final Thoughts   Quick Links: Explore working together Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram  

How do you handle emergencies? I don't mean the 9-1-1 cases.  This week, I've had several clients share their "emergency situations" that popped up in their lives. This prompted me to reflect on how we perceive and respond to these moments. I've certainly been in emergencies myself, and there are definitely ways we can make things either better or worse. And it's not just this week. For 20 years as a psychologist, I've heard many stories of these non-911 situations described as emergencies.  Perhaps this is how you got your needs met in childhood. But as an adult, constantly labeling things as emergencies can lead others not to take you seriously. When really, you can get help by simply asking for it, expressing that you're overwhelmed or stressed. When our minds perceive something as an emergency, it triggers our stress response, kicking it into high gear and taking our thinking brain offline and pushing us into fight, flight, or freeze mode. This is a basic instinct designed for true dangers, like a bear chasing you.  The problem is that when we react this way to non-emergencies, we can end up making poor choices, leading us to feel even more overwhelmed. While 911 isn't always appropriate, asking for help is. My clients were able to talk through their challenging situations with me, realizing their brains went straight to panic and worst-case scenarios, when really, there wasn't enough information to warrant worrying about those outcomes. We explored various options, developing game plans beyond their initial thoughts. Here's what I cover today: How to differentiate between true and perceived "emergencies." The physiological impact of perceiving everyday situations as an emergency. Why it's important to regulate emotions before taking action in stressful situations. Practical techniques for emotional regulation, such as box breathing. The role of setting boundaries and allowing others to face consequences in non-emergency interpersonal conflicts. The value of asking for help and brainstorming solutions with others. The importance of taking time to assess a situation when no one is in immediate danger. Timestamps: 00:00 Introduction to Emergency Situations 00:44 Defining a Real Emergency 02:05 Perception vs. Reality of Emergencies 04:08 Emotional Reactions and Coping Mechanisms 05:31 Practical Steps to Handling Emergencies 09:20 The Importance of Emotional Regulation 17:05 Real-Life Example: Lost Wallet While Traveling 20:43 Conclusion and Final Thoughts Quick Links: Kimberly Knull Website Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

Can you relate to this? The panicky sense of overwhelm that comes with deadlines looming or when you're preparing for a trip.  As I get ready for an overseas trip and a workshop, I'm feeling the pressure to get everything done before my calendar closes and I unplug and relax for three weeks.  This inspired me to share my strategies for tackling overwhelm through organization with you today. In this episode, you'll hear why organization truly matters and how it can stop that overwhelm spiral. And it's certainly not about being perfect, but about creating systems that support you through your busy life.  Our brains are great at generating ideas, but they don't always take into account our physical energy or time constraints. Then we end up convincing ourselves we need to do a million things when it's simply impossible.  Here's what you'll learn today: How becoming more organized can cure overwhelm in both the physical and digital spaces Why taming the "perfectionist beast" can save you tons of time and energy How simply identifying the source of overwhelm and naming it can lessen its grip on us  Practical ways to prioritize your to-do list so you can focus on what HAS to be done  My favorite time management technique from Mel Robbins, which works every time especially for the tasks I don't want to do (like bookkeeping) Really, done is better than perfect in most of these situations. This episode delivers a hefty dose of compassion and some practical examples from my life as I hit record for this episode while my lengthy pre-vacation to-do list waited for me. Timestamps:  00:00 Introduction and Personal Story (Preparing for travel and a workshop) 04:28 The Importance of Organization 07:21 Identifying Types of Clutter 10:21 Setting the Stage for Productivity 11:31 Prioritizing Tasks Effectively 14:22 Dealing with Digital Clutter 17:22 Tidying Up with Compassion 21:25 Organizing Your Time 26:04 Celebrating Wins and Self-Compassion 30:57 Conclusion and Final Thoughts Quick Links: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

In this special episode of the Overwhelm Cure Podcast, I'm sharing my reflections after 20 years of marriage.  I've gained many valuable lessons and insights over the years and am excited to share them with you. You'll hear about some important topics: choosing a compatible partner,  open communication, the significance of being fully committed to the relationship. You'll also hear about my experiences raising kids, managing expectations, handling conflicts, and finding ways to keep our marriage fun. Truthfully, it's challenging at times, but our relationship today is stronger than ever. I'm looking forward to the next 20 years! Timestamps: 00:00 Introduction: 20 Years of Marriage 01:11 The Beginning: How We Met 04:53 Marriage Realities: Statistics and Personal Experiences 08:31 Lessons Learned: Choosing Wisely 13:14 Commitment and Communication 22:39 Being a Best Friend and Fixing Yourself 31:23 Parenting and Planning for the Future 33:16 Seeking Help and Having Fun 37:34 Conclusion: Thriving in Marriage Links: Kimberly Knull Website Kimberly on LinkedIn Kimberly on Facebook Kimberly on Instagram

How did you sleep last night? In today's episode, I tackle a common struggle women experience — exhaustion and quality sleep. You'll hear some of my own experiences with chasing good sleep, too. When I realized I couldn't keep chasing busyness as a status symbol, I needed to focus on getting a solid night's sleep.  I used to fall asleep just fine, but then I'd wake up in the middle of the night and struggle to get back to sleep. Hormones played a role, too, so I had some sleep testing done. While productivity was once tied to my self-worth, chronic exhaustion ultimately made daily life difficult to manage. Chronic sleep deprivation has physiological and psychological effects, which can lead to sugar and processed carb cravings. Reaching for a third cup of coffee isn't going to help in the long run — or do much for our adrenaline and cortisol levels either. Listen in for some actionable advice to help you improve your sleep habits. Takeaways: Sleep is a foundational keystone habit: Prioritizing sleep makes managing stress, maintaining energy, and solving problems much easier. Consistency is key to solid sleep: Establish a consistent wake-up time and work backward to set a regular bedtime, sticking to it for several weeks to regulate your circadian rhythm. Daytime habits impact nighttime sleep: Limit caffeine intake (especially after noon/2 pm) and incorporate exercise earlier in the day. Explore underlying factors: Check with your doctor to rule out any medical issues like allergies or hormonal imbalances. Manage stress: Stress significantly impacts sleep quality; identifying and addressing stressors in your life, and even considering cognitive behavioral therapy, can greatly improve rest. Timestamps: 00:00 Introduction to Overwhelm Care Podcast 00:12 The Importance of Sleep 02:03 Personal Sleep Struggles and Solutions 03:55 Medical Interventions and Lifestyle Adjustments 06:07 Creating a Sleep-Friendly Environment 15:19 Establishing a Consistent Sleep Routine 20:33 Daytime Habits for Better Sleep 22:43 Supplements and Medical Advice 24:37 Addressing Stress and Cognitive Behavioral Therapy 26:02 Final Thoughts and Encouragement Links: Kimberly Knull's Website Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram    

🎉 It's my birthday, June 28th, and I'm officially 50!  Can you believe it? I was born in 1975, and now I've reached the big 5-0.  When I was a kid, I thought 50 was OLD — like Golden Girls old — you know, big glasses, short permed hair, and becoming a grandma. Honestly, though, I feel nowhere close to that stage of life. I feel more like 30 or 40 years old.  It's truly a privilege to be thriving, not just surviving, and cultivating a life I'm proud of. On this week's episode, I'm chatting about what 50 years have taught me — all the things my mom never told me. I'll also share some predictions for the next decade.  I'm diving into some huge lessons I learned, especially after my 40s brought some unexpected challenges like hormone changes and burnout. I thought I'd be sailing smoothly, but that decade was a rollercoaster. I even "retired" at 44 because I was so burned out.  While I wish I'd learned these things sooner, I'm grateful to be figuring them out now and passing them on to my kids, and to you. 4 Key Takeaways: Prioritizing personal well-being (mental and physical health, self-care, setting boundaries) becomes increasingly important, especially in midlife. Understanding and acting on your personal values and letting go of the need for external validation is key to a more fulfilling (and fun) life. Defining and pursuing your own priorities and delegating draining tasks are key to avoiding burnout. Dreaming big and continually setting new goals can lead to a life that surpasses your initial expectations. 5 Recommended Actions: Reflect on what truly brings you joy and prioritize those activities. Evaluate your current health and wellness habits, like your sleep, nutrition, and movement, then identify one small area you can improve. Identify your core values and consider how you can align your daily actions with them. Practice setting and communicating boundaries in your relationships. Allow yourself to dream big about your future, even if it feels uncomfortable. Links: Schedule a complimentary 20-minute consultation with Kimberly Connect with me on LinkedIn Timestamps:  00:00 Introduction and Turning 50 01:18 Life Expectancy Through the Ages 06:14 Lessons from My 40s 11:13 Key Life Lessons at 50 22:31 Looking Ahead to the Next Decade 27:49 Conclusion and Invitation  

We just experienced the longest day of the year. In Calgary, where I live, we recently had daylight from 5:00 a.m. to 10:00 p.m.  That's a lot of daylight!  And overwhelm can creep in when we try to cram a year's worth of fun and joy into only two months. Summer goes by so fast. So, instead of rushing through the season, let's get super intentional to create our best summer ever. How do these intentions align with how you want to feel this summer? Think back to months ago, those cold and dreary January and February nights, when you're imagining the beautiful summer sun, dreaming of a tropical location.  Well, we've got that now. So, how will you use it? In this episode of The Overwhelm Cure, we'll:  Make sure YOU are at the top of your list of summer priorities while balancing your family's wishes and needs, too. Work on clarifying how you want to feel this summer with a list of all the experiences you and your family want. Review practical ways only to do what YOU want this summer, including delegating some things or taking them off your list. Discuss how to practice the discomfort of not meeting unreasonable expectations—some may even be your own. Talk about how to let go of perfection and the idea of being the "perfect" wife/mom/boss all season long. Take back some of your time and energy this summer season and give yourself the gift of a memorable and restorative summer. If you need some extra support to help create your best summer ever, get in touch.   Timestamps:  00:00 Introduction and Summer Solstice 02:24 Setting Intentions for the Best Summer Ever 04:27 Creating a Manageable Summer To-Do List 06:49 Delegating Summer Tasks and Letting Go of Perfection 14:51 Summer Planning with Your Family 18:50 Opportunities to Build Meaningful Connections 21:04 Planning for Downtime and Summer Boredom 23:31 Conclusion and Invitation   Other episodes you might love: 7. Plan Your Best Summer Ever: How to Create a Fun Summer Bucket List 10. The Play Prescription: Enhancing Creativity, Empathy, and Mental Wellness 8. Strong Boundaries: Your Defense Against Overwhelm  

Today, we're diving deep into a topic that's important but one we sometimes misunderstand: self-care. We often think of self-care as bubble baths and massages, and while those things are lovely, they might not give us the lasting feeling we're truly looking for. In fact, I've come to realize that true self-care isn't an action but actually a question. It's about really understanding what's going on within us. When we think about self-care, do we immediately go to facials, pedicures, or a new outfit? These things sound great and can be a part of self-care, but they might only make us feel good for a few minutes. Sometimes, they even come with unwanted side effects. I remember feeling like every day was Groundhog Day when my kids were little – that monotony can be really draining. A client recently shared a similar feeling, and it reminded me how common this experience is. It got me thinking about what we would change in our lives if we could.  Would we want to be less busy, stressed, tired, frustrated, or overwhelmed? I ask this question because there's a skill that can help, and it has a powerful question attached to it. That skill is mindfulness.  Here's the question we need to ask ourselves: What do we really need? This is the heart of true self-care. Instead of simply noticing we don't feel awesome and numbing those feelings, we need to ask what's honestly going on. When we ask ourselves, "What is happening for me?" that's when we can get to the root of the problem and actually address it, rather than just using coping or numbing techniques. As a psychologist for almost 20 years, I've seen clients come to me with symptoms like anxiety, depression, and burnout. These are real problems that therapy addresses, and to do so effectively, we need to understand where these symptoms are coming from.  Takeaways: Real self-care isn't a spa day — it's a question that addresses our internal needs. Mindfulness is about paying attention to your feelings in the moment and is a key skill that can help you identify what you truly need. Asking "What do we really need?" is the core question for effective self-care. Recommended Actions: Practice mindfulness daily by taking a few moments to check in with how you're feeling. When you experience discomfort or stress, ask yourself, "What is truly going on?" and "What do I really need?" Go beyond the symptoms of stress, anxiety, or overwhelm to get to the root cause. If you're struggling with the symptoms and feel guilty for taking time for yourself, I invite you to schedule a free 20-minute consultation. Timestamps: 00:00 What Self-Care Really Is 00:23 Rethinking Self-Care: Beyond Bubble Baths 01:52 Understanding Mindfulness 03:27 Identifying the Root Causes 14:58 The Five Dimensions of Wellness 19:50 Practical Tips for Self-Care

I've been thinking a lot about celebrations. It started with my oldest daughter's high school graduation this week.  We had a blast celebrating with dinners and ceremonies, but it got me thinking about why we only focus on the big stuff.  Why not celebrate the little victories, too?  We often get so caught up in our daily tasks and to-do lists that we forget to acknowledge our achievements, big or small. We check things off and move on. Sometimes, we even raise the bar without taking a moment to mark our success in getting there.  Skipping the small celebrations can even lead to overwhelm and burnout. We celebrate our kids and pets for all their little accomplishments, so why don't we do this for ourselves?  When we celebrate, our brains release dopamine, that awesome feel-good neurotransmitter that boosts our mood and motivation. Even a little 10-second acknowledgment with a deep breath and a smile can make a difference. We need to rewire our brains to focus on the positive outcomes, not just the stress. And honestly, sometimes we resist celebrating because it feels like extra effort, right? Like planning something or even just taking the time to pat ourselves on the back might feel like more work than we have time for, but it's SO worth it! So, I'm challenging myself (and you, too!) to celebrate more, especially the seemingly small things. Celebrate waking up on time, making a great dinner, or even simply setting a boundary.  Let's bring more "sparkles" or "glimmers" into our lives by celebrating more everyday moments. 5 Key Takeaways: All celebrations — even the small ones release dopamine and boost our moods, making us feel good! Acknowledging our achievements helps rewire our brains to focus on positive outcomes. Simple acts like journaling our wins, sharing accomplishments with people we love, or taking a moment for reflection can be powerful celebrations that add up over time. Shifting from focusing on what we haven't done to celebrating what we have done creates a more joy-filled life. Life gives us opportunities to learn and grow in the form of challenges, and sometimes, when we're feeling particularly challenged and we have a success, it can feel even sweeter. Small Practices to Try: Start a daily wins journal and write down at least 3 things you've accomplished each day. Share your small wins with a friend or family member to amplify the joy (which helps create more!) Treat yourself for small victories, even if it's just a relaxing bath or your favorite snack (for me, it's Hershey's Kisses) Create a small celebration ritual, like lighting a candle or playing a favorite song and dancing. Links: Connect with me on Facebook or LinkedIn Explore therapy at KimberlyKnull.com

Years ago, when my therapist first pointed this out to me, it completely changed how I understood myself.  Here's what she said … "You talk to yourself all day long, pay attention to what you're saying."  I have to admit that at first, I was skeptical. I was like, "I don't talk to myself all day!" But I tried it and simply noticed, and wow, was I wrong. Once I started paying attention to my inner talk, what I heard wasn't pretty. I was saying things to myself that I'd NEVER say to another person. It was harsh, critical, and honestly, kind of mean.  It was shocking but also super helpful.  It helped me understand why I felt and acted in certain ways, like constantly trying to prove myself. Before that, I didn't even realize this internal dialogue was happening. We often start believing those negative thoughts, and that's when we get into trouble. Our brains have a negativity bias that's designed to keep us safe. Back in the day, being kicked out of your group meant certain death. Now, our brains still act like rejection or disapproval means the end of the world.  It's not true, but our brains haven't quite caught up. So, our brains are constantly scanning for things that could hurt us, emotionally or physically. This makes us more likely to focus on our mistakes, flaws, and what we fear, and can easily spin out to negativity or depression. In this episode, you'll hear some practical tips on how to challenge your negative self-talk.  Here's what you'll discover today: Everyone has an internal dialogue, and it's not always nice. Pay attention to what yours is saying. Negative self-talk can greatly affect our mood and behaviour. Our brains have a negativity bias to keep us safe, but it can often backfire. You can challenge negative thoughts and replace them with helpful ones. Self-compassion is key to managing and overcoming negative self-talk. Recommended Actions: For one hour, write down your thoughts and take notice. Set an intention each day for how you want to feel. Create a list of helpful thoughts to counteract the negative ones. Practice replacing negative thoughts with positive ones throughout the day. Be kind and compassionate with yourself when you make a mistake. Links: Get in touch to book a free 20-minute consultation at https://www.kimberlyknull.com/contact

Change can kind of slap you in the face sometimes. Today, we're diving deep into something we all experience but often underestimate — life transitions and the overwhelm they can bring.  You know those moments when one chapter closes, and another is only beginning? I've been feeling it strongly lately with graduations, end-of-year events, and even saying goodbye to a pet. It got me thinking about how these endings are so much more than events, but they're actually complex emotional experiences that challenge our routines, identities, and sense of self. Today's episode will help you understand why endings can be so tough on everyone. And it's not just about the life event itself but the loss of identity, the fear of the unknown, and that bittersweet nostalgia for the past.  Whatever common life transition you're navigating right now — a child heading off to kindergarten or graduating high school and even career changes like retirement, you'll see how each of these stages can bring its own set of challenges and emotions. It's totally natural to feel overwhelmed by the emotions life changes can bring. Key Takeaways: Endings are complex and evoke a mix of emotions, not only sadness or relief — so it's important to feel your feelings fully. We often tie our identity to our life roles, so transitions force us to shift how we perceive ourselves. Fear of the unknown and nostalgia for the past can intensify our feelings of overwhelm during times of change. Life is a series of stages, each with unique highs and lows to navigate. Life transitions are opportunities for us to grow, cultivate resilience, and redefine who we are. Practices to Try: Acknowledge your feelings — give yourself permission to feel everything. It can be helpful to talk about your emotions with someone you trust. Seek support — lean on friends, family, or therapy (or all three) — you don't have to go through this alone. Reflect on growth — take time to recognize what you've learned and how you've grown during these transitions. Embrace new things — approach new beginnings with curiosity and an open mind — it's a chance for joy and adventure. Establish new routines — create structure in your new phase of life to combat aimlessness and feel more grounded. Get in touch: Visit KimberlyKnull.com and explore if therapy is right for you. You don't have to navigate these transitions alone. Timestamps:  00:00 Introduction: Facing Life's Changes 00:27 Personal Experiences with Endings 02:05 The Emotional Impact of Transitions 02:34 Identity and Role Changes 04:33 Coping with Overwhelm 09:21 Common Life Transitions 10:26 Parenting and Letting Go 11:53 Going from Graduation to Adulthood 13:35 Career Changes and Retirement 21:07 Coping Strategies for Transitions 26:19 Conclusion: Embracing Change

When you're doing something new, have you ever felt like "everyone else knows more than me" or "I'm not really qualified for this?"  This is imposter syndrome, and it's something that we all deal with at some point or another. It can be challenging, but I'm here to tell you that you're not alone, and we can work through it. In today's episode of The Overwhelm Cure, we're diving deep into imposter syndrome. I've been thinking a lot about this lately, and I really wanted to share some insights and strategies that have helped me tackle those feelings of not being good enough. Impostor syndrome is when you feel like you're not good enough, even though you've done well and achieved many things. You often doubt yourself, worry that others will find out you're not really capable, and think your success is just due to luck or outside help.  You might still feel like a fraud despite a strong history of doing well. It's not a mental health disorder but a protective brain process that tries to get us to avoid things that might require a lot of energy and time. What you may choose to decide is that the effort is worth the future reward. 5 Key Takeaways: Imposter syndrome is common. Over 90% of people experience it. It's not a flaw — it's a protective mechanism our brain uses to try to save energy. It's not a mental health disorder. It's merely a feeling, a thought pattern. Recognizing that helps us separate our feelings from reality. We get to decide if we want to override it, which is empowering. Our brains tend to focus on weaknesses. Our brains have an innate negativity bias so we need to consciously remind ourselves of our strengths, accomplishments, and evidence of our capability. You don't need to be perfect — you only need to do your best. I share a story in this episode about Lorianne Menzer, the Olympic gold medalist who demonstrated what to do when things didn't go her way. Being kind and compassionate to yourself makes a world of difference. We're all learning and growing and being mean to ourselves is the worst strategy. 5 Practices to Try: Recognize the feeling of imposter syndrome. When you start feeling like an imposter, take a moment to acknowledge it and get curious about it. Challenge negative thoughts. Write down any fearful or negative thoughts and then find evidence that supports your past accomplishments. List your skills and strengths. Recite a mantra. I love Brene Brown's "courage over comfort." Say it to yourself when you're feeling anxious or uncertain about trying something new. Get support. Talk to someone you trust. Imagine people who believe in you are there cheering you on. Try tactical/box breathing. When you feel overwhelmed, breathe in for four counts, hold for four, breathe out for four, and hold for four. Repeat three to five times. Links: KimberlyKnull.com Timestamps: 00:00 Introduction to Imposter Syndrome 00:41 Personal Experience with Imposter Syndrome 02:31 Understanding Imposter Syndrome 11:09 Strategies to Overcome Imposter Syndrome 18:22 The Power of Mental Toughness 21:24 Embracing Self-Compassion 24:33 Conclusion and Final Thoughts

Admitting I couldn't handle everything on my own felt like a huge step.  Maybe you can relate? Today on The Overwhelm Cure, we're diving into something super important, and honestly, something I think we all wrestle with at some point: knowing when to seek professional support.  I've had a lot of conversations lately, both with clients and in my own life, about feeling overwhelmed and unsure of where to turn. It got me thinking about how hard it can be to admit we need help and what that journey actually looks like. So, I thought it would be really helpful to break down some of those barriers we put up and talk about the incredible value of reaching out to a psychologist when things get tough for you. Action Steps: Recognize where you seem to be struggling on repeat Know that we're not meant to be perfect at everything You are the only one who knows when it's time to reach out for more support 5 Key Takeaways: It takes bravery to seek help, and acknowledging you need support is a sign of strength, not weakness. Many of us have the same fears and hesitations about therapy (they're very normal). You're not alone in how you feel. Therapy isn't about being "fixed" — it's about understanding your patterns and making choices that serve you better. You're the expert on YOUR experience, and if something is bothering YOU, it's worth exploring with a professional. Investing in your mental and emotional well-being is investing in your overall happiness and quality of life. 🔗 Resources The Gifts of Imperfection by Brené Brown If you're feeling stuck or overwhelmed, I encourage you to reach out — you can learn more about working with a trained psychologist — KimberlyKnull.com. Learn more about the upcoming Overwhelm Cure Program. Timestamps:  00:00 Introduction: The Importance of Seeking Help 00:25 Acknowledging the Courage to Seek Help 01:27 Recognizing the Signs You Need Support 02:56 Barriers to Seeking Therapy 04:53 The Role of Community and Connection 07:02 How Therapy and Group Programs Work 12:09 Realizations from Therapy 13:59 The Value of Professional Guidance 20:26 Conclusion: Taking the Next Step