Dr. Ellen Vora is on the show this week to share several holistic approaches to the treatment of anxiety. Ellen is a holistic psychiatrist, acupuncturist, and yoga teacher. She takes a functional medicine approach to mental health—considering the whole person and addressing imbalance at the root.

In this episode, we talk about whether or not we are experiencing an anxiety epidemic, strategies for addressing anxiety, the difference between “false” and “true” anxiety, and so much more.  I am beyond excited to introduce you to her. She is so smart and has a wealth of information. I had so many questions for her. I hope you enjoy this conversation as much as I did! 

Some other topics we explore:

• The cause of the anxiety epidemic (10:15)
• Ellen talks about her approach to defining anxiety, “false anxiety” and some strategies for addressing it (13:43)
• The connection between hormones, birth control, and mood regulation (18:06)
• The role of psychedelics in treating anxiety and the mystical experience hypothesis (23:14)
• Ellen shares her controversial views on sunshine, why our bodies benefit from the sun, and some healthy ways to get sun exposure (31:00)
• How we can realistically improve our sleep and why is scrolling on our phones at night relevant to anxiety (42:42)
• Ellen’s hot-take on the effects of nutrient-dense diets on post-partum depression and anxiety (51:50)

http://andreaowen.com/478

You know how I love exploring different modalities for self-care and healing, right? This week, Stephanie Kwong joins me to talk about the Rapid Rewire Method. Stephanie has worked as a Subconscious Rewiring coach, Hypnotherapist, Breathwork Facilitator, and teacher of Self-Love, and now she’s serving her divine calling as the Co-Founder of the Rapid Rewire Method (RRM).

Rapid Rewire is a method that helps you clear the issue you are facing, as opposed to simply learning how to cope with it. It answers the question, “How can we be more efficient with our healing process?” Stephanie and I also discuss the importance of self-love and how loving yourself can make a difference in your life. 

We talk about:

• We take a deep dive into the Rapid Re-Wire Method, including what it is and what makes it different from healing modalities (7:48)
• Why self-love is important and how loving yourself can make such a difference in your life (39:50)
• What self-love actually looks like. Plus, Stephanie shares the pillars of self-love (40:29)

http://andreaowen.com/477

Today’s short minisode is about the thoughts I’ve had over the last couple of weeks as my salt and pepper hair continues to grow out. I know, it might sound trite and boring, but I do spend a decent amount of time thinking about the journey of aging in a culture that is obsessed with youth and beauty. 

In this minisode, I pose a question of curiosity for you. Not to tell you how you should age (dye your hair? Get botox?), but more importantly, getting clear on WHY you’re making the decisions you are. 

Enjoy! 

http://andreaowen.com/476

So far this year we’ve explored podcast themes on mental health, spirituality and creativity, and recently self-care. This week’s guest, Carmen Spagnola can speak on all three topics. She joins me for an enlightening conversation about spirituality, witchcraft, and developing intuition as forms of self-care.

Carmen Spagnola is a Le Cordon Bleu-trained chef turned trauma recovery practitioner, clinical hypnotherapist, and kitchen witch. She is the author of The Spirited Kitchen: Recipes & Rituals for the Wheel of the Year, host of The Numinous Podcast, and founder of The Numinous Network.

We cover:

• The collective consciousness of witchcraft, being an animist, and what it means to be a feminist witch (7:55)
• Folk magic: how it is incorporated and ‘woven into everyday life’ (13:28)
• Nature-based spirituality, wilderness quests, and rites of passage (25:50)
• How to develop intuition from a trauma-informed attachment perspective (36:36)

http://andreaowen.com/475

Moving on to this week’s show! We are continuing with our self-care theme and welcome guest Christy Tending. Together we talk about sustainable self-care (including what it is and how to practice it) and the decision to live a life of sobriety. Christy shares openly about her decision to stop drinking alcohol, its effects on her life, and the lessons she has learned (even about self-care) from the experience. 

Christy is an activist, educator, and writer. She teaches online courses about sustainable self-care to students all over the world, and hosts the podcast Tending Your Life. Her specialty is helping people dissolve overwhelm, heal burnout, and advocate for themselves.

We cover:

• The art and practice of sustainable self-care, plus Christy shares her definition of personal self-care (5:27)
• Slowing down enough to actually hear your real needs (8:08)
• Christy shares about her activist journey and how it informs her work today (14:03)
• The difference between self-care and self-advocacy (23:25)
• How and why Christy decided abstinence from alcohol was better than moderating her drinking (30:43)

http://andreaowen.com/474

🎉BOOK GIVEAWAY 🎉It’s my Book Baby’s birthday! 

Head on over to my Instagram to enter to win one of three personalized, signed copies of Make Some Noise, which came out ONE YEAR AGO! 

Since we’re on the theme of self-care, I thought it might be helpful to start with the basics. How is self-care defined? What does it actually mean and look like?  I looked to the World Health Organization to help define it. 

After that, I talk about barriers to self-care; some of which pertain specifically to women. 

Lastly, I talk about how to get some support here, as well as where to start with your self-care. 

Yours in awkward sign-offs, 
Andrea 

http://andreaowen.com/473

This week we are for the very first time exploring the intersection between self-defense and personal development where Jennifer Cassetta joins me on the podcast! Right when I saw her on social media I was immediately drawn to her work, have since saved all of her videos on self-defense, and watch them periodically, on repeat. 

Jenn is the author of The Art of Badassery: Unleash Your Mojo With Wisdom of the Dojo (love the title!), where she talks about the lessons learned in martial arts and applies them to level up your mind, body and spirit. In her book and during our conversation, she teaches how to turn your setbacks into secret weapons.

She is also a nationally recognized speaker, empowerment coach, and self-defense expert. Equipped with her 3rd-degree black belt in HapKiDo, Master’s degree in Nutrition, and health coaching certification, she develops programming that helps people feel strong, safe, and powerful from the streets to the boardroom. 

We cover:

• Whether or not the popularity of true crime has helped or hurt us in terms of safety in our lives (7:09)
• Walking with power and purpose is one of the most important features of safety (8:45)
• What women should look for when they sign up for a self-defense class (13:54)
• Jennifer walks us through the chapters of her latest book including learning how to embrace the suck, bounce back, and find your roar (17:37)

http://andreaowen.com/472

We are switching gears on the podcast and entering our next theme all around self-care. This particular group of interviews is a mix of the many different ways to take care of someone very important in your life: YOU!  Paula Jenkins returns to the show to kick off the series with a conversation about how to bring more joy into our lives. 

Fittingly, Paula is on a mission to spread more joy in the world. She is a podcast producer and certified life coach, and the author of Jump Start Your Joy: Heart-Centered Ways to Find Joy in the Messy Middle.  

We cover:

• What Paula means when she talks about, "finding joy in the messy middle." (7:15)
• How following joy changed Paula’s life completely, after getting a diagnosis of post partum PTSD (12:28)
• What it looks like when someone chooses joy (20:29)
• Paula describes what it’s like being a trained labyrinth facilitator (what?!) (35:23)
• The different types of joy, including "Bed in a Bag" versions of joy and what they have to teach us (25:30)

http://andreaowen.com/471

Hello friend! 

As we round out the theme of spirituality and creativity, I’ve recorded a quick minisode on what it means to think critically about our spiritual beliefs. 

When you were young, were you given the opportunity to think critically about your beliefs? If you were handed beliefs (i.e., “this is just how things are around here, there are no other options”), do you feel grounded, safe, and solid in them? 

I round out the short episode with a website where you can take a quiz on what you believe in terms of “the spirit world”, and it will give you what religion you most closely align with. It’s fun :) 

Lastly, today, August 19th is the LAST DAY to join us for The Daring Way Retreat! Hop on over to the info page and/or message us to book a call with me to see if this is the right retreat and curriculum for you. 

http://andreaowen.com/470

Roxan McDonald joins me to share how spirituality can help with creative writing and how to live what she calls, “Spiritual AF” life. Roxan is another amazing human I found on TikTok and I am happy to share her work with you today! 

For those new to Roxan, she is a writer, workshop facilitator, podcaster, and coach who has dedicated herself to helping people find their voice both on the page and in their lives. She currently leads writing groups and personal development retreats, and co-teaches with Ellen Bass at Esalen Institute and 1440 Multiversity.

We cover:

• Roxan’s meaning of spirituality is aligning self with thoughts, actions, beliefs, and values (7:25)
• Writing as a spiritual practice and how it can help your creativity as a writer (14:25)
• The transformative and therapeutic nature of writing (25:13)
• What is at the core of the spiritual creative overlap (33:40)
• Roxann has a playlist of videos on TikTok about not being nice. She shares her thoughts about women being nice and what she means when she says “Polite protects predators.” (38:12)

http://andreaowen.com/469

*Before we jump into today’s episode, I want to remind you that we have a few spots left for The Daring Way retreat and that registration closes August 19th!*

Sarajane Case is on the show this week to talk about the enneagram and self-care. If you’ve heard people talk about enneagram or reference their enneagram type and were curious what it all means - this episode breaks it all down. We also explore how the enneagram encourages growth, discuss productivity, as well as, define some ways to honor your strengths. 

Sarajane is an author, podcaster, and speaker who uses the enneagram to help people find a creative balance between self-care and productivity. 

We cover:

• Enneagram: what it is, the nine types, and why it is important to know your type (4:43)
• How the enneagram encourages growth through curiosity and compassion vs. discipline and restriction (11:20)
• Rest: The true purpose of productivity is the path to rest not the opportunity to produce more (23:20)
• Why it’s important to have a loving, tender, and intimate relationship with yourself (27:37)
• Sarajane talks about “The honest method,” which helps you honor your strengths, explore your contribution to relationships, and so much more (30:38)

http://andreaowen.com/468

As we continue the podcast themed around spirituality and creativity, and I found myself moving furniture around in my living room, it made me think about my own creativity. Was I taking the time to be creative just for fun; outside of work? The answer was…not really! 

So, I recorded this minisode to chat about it with you, read a little bit of The Gifts of Imperfection by Brené Brown, and challenge you to prioritize creativity this week. 

http://andreaowen.com/467

*Before we jump into today’s episode, I want to remind you that we have a few spots left for The Daring Way retreat and that registration closes August 19th!*

This week we are exploring deconstruction, creative expression, and spirituality with guest David Hayward. This is the first time we are covering topics like deconstruction and dogma on the show and I hope you find this episode informative and perhaps even a bit healing. 

After 30 years as a pastor, David left his ministry to focus on his work as the Naked Pastor (he’s not literally naked, well, you’ll see). He believes that questions are the answer to authentic growth. It’s why he uses words and images to challenge the status quo, deconstruct dogma, and offer hope for those who suffer under it.

We cover:

• Deconstruction: what it means, how it feels, and how you can have deconstruction in many areas of your life (5:54)
• What spiritual abuse looks like (11:38)
• The importance of accepting the fact that we are free and autonomous (18:46)
• Advice for those who are questioning their spiritual beliefs and/or living with dogmatic fear (31:30)
• David talks about using creative expression as a form of healing (36:00)

http://andreaowen.com/466

This week our previous series on mental health intersects with our current theme on spirituality.  Shontae Cone, a mental health counselor, energy worker, and psychic, joins me to talk about bodywork, mental health, and healing. Some of Shontae’s specializations include women empowerment, biracial and multi-racial peoples, and highly sensitive people, or empaths. 

The spirituality theme we’ve been exploring has been so much fun for me because this is not my typical area of expertise. I hope you have been enjoying this series as well and equally enjoy this episode!

We cover:

• The importance of learning to feel our feelings (5:49)
• How to know the healing work you are doing is effective (13:31)
• Bodywork: what it is and why it matters (26:09)
• Shontae answers the question “What do you think about thought work?” (32:10)

http://andreaowen.com/465

Ana Verzone was on the show years ago and she is now back this week to talk about psychedelics and spirituality. We explore the differences between recreational use versus spiritual purposes, the science behind their use, and the benefits of gaining spiritual insight.

Ana Verzone is a Master Life Coach, Altered States Guide, and host of the Rebel Buddhist™ podcast. She is devoted to helping yogis and wanna-be Buddhas create an {unconventional} life of true freedom – inside and out.

We cover: 

• Why people seek psychedelics for spiritual or mental health (11:33)
• The difference between recreational use and intentional use (12:17)
• What qualifies someone to guide someone on psychedelic experiences (15:23)
• Integration is important following a psychedelic spiritual experience (19:57)
• Who psychedelics is appropriate for and some reasons that support their use (33:04)
• Ana answers, “Do you have to do the “hard work” to really get the benefit or spiritual insight?” (32:41)

http://andreaowen.com/464

I think like several events that happen throughout our lifetimes, the morning of June 24th, 2022 will be a day you remember where you were when you heard the news that the Supreme Court overturned Roe v. Wade. I was getting into a Lyft in Boulder, CO, headed to the airport when the breaking news notification popped up on my phone. I stared at it for several seconds as the Lyft driver tried to make small talk with me, my stomach roiling with the two cups of coffee I had just consumed. 

I recorded a minisode where I talk about how to walk through something like this when you might be feeling fear, rage, hopelessness, and uncertainty; plus seeing people online who seem like they're handling it so much better. 

Plus, I talk a little about WHY the topic of safe and legal abortion is so integral to women’s empowerment. 

http://andreaowen.com/463

This week Anna Stromquist and Kristina Wiltsee from This Spiritual Fix join me on the show. What caught my attention about their work, on TikTok, of course, is that they talk about primal wounds: abandonment, rejection, injustice and betrayal, and humiliation. I mean, who doesn’t struggle with those, right? I love their work and I am happy to share our conversation with you today.

In case you are new to Anna and Kristina, they are the hosts of the podcast This Spiritual Fix which within just four months of launching hit #2 on the Apple Podcasts Spiritual charts in the USA, and has hit  #1 in a handful of countries and top #100 in over fifty countries.

Some of the topics we discussed include:

• What spirituality mean to Anna and Kristina (7:26)
• We dive deep into the primal wounds: what they are and how to start and heal them: Abandonment, rejection, injustice, betrayal, and humiliation (11:13)

http://andreaowen.com/462

We are kicking off the spirituality and creativity theme of the podcast, whoop! Our first guest is Christina Dunbar, a storyteller, poet, producer, and a doula for women's voices. For the past decade, she's worked as a transformational catalyst, helping women heal voice and visibility wounds through storytelling, writing, and soul work.

In this episode, we have a conversation about sacred archetypes and how they manifest in the lives of women, the fear and vulnerability we feel when using our voice or displaying our creative endeavors, and owning the power of being a woman. Christina is one of my favorite people, especially to see her speak on stage. I really hope you enjoy our conversation.

Some of the topics we discuss include:

• The sacred prostitute archetype and how that archetype work in the life of a woman (7:58)
• Some of the sub archetypes of the good girl and how they come up in terms of visibility and vulnerability with our voice + art  (19:23)
• Fear around visibility vs. being witnessed (31:05)
• Shame that comes up for women around their body and sexuality and how that affects their voice and visibility (33:52)

http://andreaowen.com/461

Since we’re rounding out the theme of relationships, I’m hopping on a minisode talking about 

friendships! In this episode, I go over three common friendship scenarios/challenges as well as give you possible solutions. 

In this episode you’ll hear: 

• A simple (but sometimes vulnerable!) thing to do to make sure your friendships stay healthy. 
• What to do if you have a friend who doesn’t seem to open up as much as you do
• What to do if you have a friend that you’ve lost touch with 

If you haven’t already, make sure you check out the two episodes I recently aired with friendship experts Danielle Bayard Jackson and Shasta Nelson. As I mentioned before, our friendships with women are incredibly important, sometimes we have challenges in those relationships (which is normal!), and I always want to make sure you have some solutions. 

http://andreaowen.com/460

We’re wrapping up the relationship theme this week with guest Carole Cullen. I specifically wanted to include a guest in this series who was trained from The Gottman Institute and Carole fit the bill and y’all— she is amazing! In this episode, we talk about the seven principles for making relationships work. I took lots of notes while I was interviewing her and I’m sure you’ll get a lot out of this too  

Carole Cullen is a Licensed Marriage and Family Therapist, AAMFT Clinical Supervisor and public speaker. She is a Certified Gottman Method and Emotionally Focused Therapist specializing in working with couples in crisis. She has a group practice in Wake Forest, NC where she helps couples learn practical tools to reconnect with their partner and create a lasting love. 

We talked about:

• Carole shares, in detail, the seven principles that make relationships work (4:24)
• Emotionally focused therapy for couples in crisis (32:42)
• Creating a secure attachment with your partner (and realizing your partner is not responsible for healing your childhood wounds) (35:23)

http://andreaowen.com/459

Dr. Elizabeth Cohen is on the podcast this week!  She’s a therapist who helps women maneuver through life’s toughest transitions. Most of us have been through something life-changing, either a breakup or a loss of a job. These changes can kick up complex emotions, and Dr. Cohen joins me to discuss the array of feelings that surface, and how to process them, and eventually heal. 

Dr. Cohen received her Ph.D. in clinical psychology from Boston University. As part of her graduate training, she treated clients at the world-renowned Center for Anxiety and Related Disorders in Boston, MA.

We talk about:

• Some ways a woman can process her anger following something life-changing like divorce, loss of job, etc (6:58)
• What it means to live by design versus living by default (21:25)
• Dr. Cohen answers, “What is the long-term impact of divorce?” (30:45)
• How to believe in your ability to heal (39:52)
• Letting go of resentment in a broken relationship (40:30)

http://andreaowen.com/458

In this minisode I break down The Four Horsemen, give examples, as well as point to a resource that will help you and possibly your partner learn the antidotes for these common relationship behaviors. It’s simple, yet profound.

http://andreaowen.com/457

Britt Frank, MSW, LSCSW, SEP is a trauma therapist, teacher, and speaker who specializes in the "Science of Stuck." Her work empowers people to understand the inner mechanisms of their brains and bodies. When we know how things work, the capacity for CHOICE is restored and life can and does change. 

In this episode you’ll hear: 

• What is a narcissist and how does someone know they may be in a relationship with someone who is a narcissist? (7:16)
• Britt’s goal is “dismantling the mental health myths that keep us feeling STUCK and SICK”. She shares what she means by that. (14:17)
• Dealing with trauma: Some signs or patterns which signal someone should deal with their trauma. (14:45)
• Why someone may get physically addicted to their narcissist and experience withdrawals. (23:10)
• How someone can begin to heal from a narcissistic relationship. (27:45)
• Mother wounds and grieving our childhoods (the things we didn’t get) or other parts of our lives. (33:06)
• How COVID has affected Britt’s work, including the collective processing of COVID trauma. (40:11)

http://andreaowen.com/456

Danielle is a certified friendship coach and national speaker dedicated to teaching women how to create and maintain meaningful female friendships. She has been featured on NBC News for her expertise, and her advice has been quoted in several other media outlets including Psychology Today, Well + Good, The Tampa Bay Times, and Insider.

“Making friends refers to cultivating something meaningful with another person.” Danielle Bayard Jackson

We talk about:

• Some ways a woman can create (and maintain) friendships (7:18)
• How to approach a friendship that feels one-sided when it comes to being vulnerable or trust (14:17)
• Advice for women who have been hurt before in past female friendships (24:11)
• How long does it take to make friends? (31:28)
• What Danielle would say in response to someone saying, “Women are so catty…” (38:27)

http://andreaowen.com/455

While I’ve changed a lot since the spring of 2009, (I hadn’t had my second baby yet, hadn’t officially launched my business, and sobriety was still two years away!) I do think what I wrote was helpful, but I would give that advice differently than I did back then. 

This mini-sode is a short and sweet one. Basically, I talk about two things that are imperative to know as you’re navigating a broken heart, whether your experience was last week or a decade ago (or more). 

Also, early-bird pricing goes up on June 10th for the Daring Way™ Retreat! Click here to learn more about it and to sign up. 

http://andreaowen.com/454

We are deep in our theme of relationships and I didn’t want to forget about those of you who are single or dating. Lily Womble joins me to talk about relationship with self, your love life, and practicing self-compassion whether you are a single or partnered individual. She also shares how to tap into your own freedom and agency. 

Lily Womble is the founder of Date Brazen where she’s helped hundreds of women around the world build badass dating lives that lead to extraordinary relationships through unconventional coaching and transformative community.

We talk about:

• How women play small in their dating and love lives (7:47)
• What high-achieving women struggle with the most in their love lives (16:19)
• Why Lily believes dating can be an act of self-care (27:28)
• Advice for people who regularly deal with dating anxiety (33:22)
• How self-compassion impacts your love life (33:37)

http://andreaowen.com/453

When we talk about relationships, we sometimes tend to leave out friendships. But friends are such an important aspect of our lives. Shasta Nelson is back on the show to talk about how to deepen friendships, get to the heart of why friendships are important, and some ways to build meaningful connections. 

Shasta Nelson is a keynote speaker, author, and leading expert on friendship and healthy relationships at work. She is constantly teaching all of us how to create healthier and more fulfilling relationships in our lives.

We talk about:

• Why friendship is important in women’s lives (5:00)
• There are three requirements for a healthy relationship: positive emotions, consistency, and vulnerability (13:07)
• How to be vulnerable within your friendships (14:16)
• 49% of you feel even more distant from friends and family now than a year ago, due to the pandemic. Shasta shares how you can begin to foster and build connection with others (25:19)
• How to repair a friendship that has drifted apart (37:29)

http://andreaowen.com/452

Love them or not, the Kardashians and their show are an impactful part of pop culture. You probably know they aren’t the most healthy family in terms of their communication. You don’t necessarily think of them when you think of families that talk about their feelings in a way you’d probably want to emulate. 

That’s why in today’s minisode, I’m pulling two examples from the same episode on how NOT to communicate. 

This episode is for all the people out there who struggle with how to talk to their family, co-workers, friends, and many others. In it, you’ll hear: 

• First up, a comment from yours truly on the leaked document from SCOTUS about Roe v. Wade. 
• Both Kourtney and Rob hurt Kris’s (their mom) feelings, and what they do in response to hearing about it from her. 
• WHY we typically fall short when someone tells us we’ve hurt their feelings. 
• Examples on how to “clean up your mess” (aka apologize).

Lastly, if you’re interested in signing up for The Daring Way™ Retreat that's coming up in September but have some questions that aren't answered on the info page you can book a quick call with me to get your questions answered. Simply scroll down to the FAQ’s after reading THIS PAGE and book your call. 

http://andreaowen.com/451

Kate Anthony returns to the show this week! She joins me in a conversation on how women can best maneuver relationships in today’s world. We also discuss making the difficult decision to stay in or leave your marriage. Kate’s passion is to empower women to find their strength and confidence even in the most disempowering of circumstances, and our conversation is a perfect example of her mission in action. Kate Anthony is the host of the critically acclaimed and New York Times recommended podcast The Divorce Survival Guide Podcast and the creator of the groundbreaking online coaching program, Should I Stay or Should I Go? 

We talk about:

• How the patriarchy has affected women’s ability to find happiness and fulfillment in their long term relationships (9:39)
• Narcissistic abuse vs. narcissism and relationships (15:30)
• Why you shouldn’t stay in a relationship for your kids’ sake (21:09)
• You can’t do the healing work or heal from trauma while you are still experiencing it (32:02)
• Kate answers, “Should you be best friends with your ex?”  (38:54)
• How to co-parent within a high conflict divorce (43:30)

http://andreaowen.com/450

Today I have a special bonus episode to share! Ashley Stahl has been a guest on the podcast and she was here we talked about how to get unstuck and uncover your career direction. As host of You Turn Podcast (spelled Y O U ), Ashley helps you elevate your confidence, both in work and love. She speaks often on how to get clarity and fulfillment on what path will truly light you up in your career.

I am delighted to share my You Turn Podcast interview where we talked about money, power, and how to maximize your confidence. 

You’ll hear:

• How to have a healthy relationship with money
• How your childhood experiences shape your perspective with money and risk-taking 
• Some tools to connect with your intuition

http://andreaowen.com/449

In week two of our relationship theme, Dr. Akua Boateng joins me for a conversation about healing from breakups, overcoming co-dependency, and creating intimacy with a partner, beyond the bedroom. She also gives a 3-minute masterclass on navigating difficult conversations with a partner. When I say our conversation was enlightening, that’s an understatement. 

Dr. Akua K. Boateng is a sought-after mental health and relationship expert. With over 14 years of experience in clinical practice and education, she specializes in an integrative approach to treating anxiety, trauma, relationship issues and other emotional concerns.

We talk about:

• Dr. Boateng offers her advice for having open and hard conversations with a partner (4:19)
• On and off again relationships: why do people stay in them? (12:29)
• The best way to navigate healing from a breakup (23:51)
• Overcoming and healing from codependency (27:40)
• The different ways to create intimacy in relationships (31:35)
• Reparenting: what it looks like and how to get started (36:23)

http://andreaowen.com/448

We are moving into our relationship theme on the podcast, yahoo! In this series, we’ll be talking about romantic relationships, friendships - all kinds of relationships. To kick things off, Laura Danger joins me for a conversation about the division of labor and invisible labor in relationships.

I first learned of Laura on TikTok, of course. She is an educator and an advocate and unapologetically champions for equitable division of labor at home and in the workplace. She raises awareness of the insidious undervaluing of care and empowers domestic engineers to fight back.  

Whether you are in a relationship or are single, don’t turn off this episode. Laura’s advice is helpful to everyone! 

We talk about:

• The Fair Play method: what is it and how can it help couples or even people at work (5:09)
• If you are uneasy about opening a discussion about fairness in domestic relationships or workplace responsibilities - Laura offers advice on a good place to start (17:25)
• Everyone deserves rest, space, and time for their own fulfillment (24:19)
• How to respond to or set boundaries with someone who makes a comment about the division of labor in your relationship (37:02)
• How to address domestic labor and division of labor conversations when in a new relationship (46:15)

“You have 24-hours in a day. How much of that are you going to give away and for how long?”

http://andreaowen.com/447

In this episode you’ll hear: 

• Some behind the scenes! I share with you information I got as a Daring Way™ facilitator of some changes based on Brené’s research
• A podcast I’ve been bingeing lately that you might like 
• A giveaway! I’m giving away two tickets to an event I’m speaking at in Orlando next month! 

http://andreaowen.com/446

We’ve come to the final episode in the series all about how we heal ourselves, next week we’ll begin a series on relationships, woohoo! But first, Dr. Shyamala Kiru is here to talk about emotional intelligence and communication skills. Together we talk about how to leverage your emotional intelligence and master every area of your life. 

Dr . Shyamala is an ex-therapist turned relationship and leadership expert with 20 years of experience. The EQ Code, her global coaching company, trains professional women to master their emotions, communicate fearlessly, and lead with confidence so they can execute their whole mission at a whole new level.

We talk about:

• What emotional intelligence actually looks like (4:52)
• Dr. Shyamala explains the connection between our emotional intelligence and our capacity for success, both personally and professionally  (6:58)
• The four pillars of the EQ code and how each pillar helps women master every area of their life  (12:55)
• Can your communication skills make or break success? (13:45)
• Some ways a woman can leverage emotional intelligence in their life (43:50)

http://andreaowen.com/445

I am so pumped for you to listen to my conversation with registered dietician Megan Hadley! We are talking all about how to recover from diet culture. Megan is a nutrition therapist and owner of Simple Nutrition, a nutrition counseling practice in Greensboro, NC and founder of Fork the Food Rules, a membership for people who have decided not to diet. 

Together we discuss Megan’s belief that all bodies are good bodies and that from cake to kale, all foods are good foods. We explore how to shift and transform your thoughts about food, how to determine what healthy means for you, and some ways to step towards a healthy relationship with your body and food.

We talk about:

• The most common pitfalls of failed healthy habits with high-achieving women (3:53)
• When you feel shame about the food you put into your body, it affects the way you show up in the world (6:21)
• Helping women determine what is healthy for them (11:07)
• Strategies to manage the guilt and shame that some women feel about not achieving health goals (13:47)
• Intuitive eating and how it differs from the most popular eating plans (26:30)

http://andreaowen.com/444

It’s my birthday! And I have some words of wisdom. 

I racked my brain with what to share on this week’s minisode, and decided to bring you what’s on my mind as I take another trip around the sun. In this minisode you’ll hear: 

• What I keep telling myself when I find that I’m judging others, or even myself. 
• My thoughts on aging in general. 
• An update on the process of growing out my grey hair (did I change my mind?!)

http://andreaowen.com/443

Eliah helps people who are ready to feel epic in their bodies and confident in expressing their unique identity. Her hope is to equip people with the tools they need to adapt effectively to change in their lives. 

We talk about: 

• Self-abandonment as a behavior: how it manifests and what it looks like (5:44)
• The best place to start with boundary setting is learning how to regulate your emotions (12:33)
• Eliah shares an experience from childhood where embarrassment trumped physical pain (19:10)
• Using feelings an indicator for growth and change (22:31)
• What to do if you break down or get emotional during a boundary-setting conversation (16:01)
• “When you learn to be with your own emotions and have self-compassion for yourself, you are so much better being there for other people.” -Andrea (43:05)

“All you have control over is showing up. You can create the safety you crave and bring that to your relationships.” Eliah Prichard 

http://andreaowen.com/442

This week’s guest, Christine Gibson caught my attention on TikTok. In several of her videos, she talks about two types of therapy, top-down and bottom-up therapy. In this episode, she joins me to talk about therapeutic modalities, like EFT, for healing trauma. We also explore the powerful ways our body responds in connection with our nervous system to trauma.

Christine is a family doctor and trauma therapist in Calgary, Canada. She has studied systems thinking, the use of storytelling towards healing, and created a residency training program in health equity.

We talk about:

• Christine shares how the EFT modality can help with healing trauma. (5:59)
• The 2 types of trauma therapy: top-down (talk-based work) and bottom-up (body-based work). (9:00)
• Christine explains the Polyvagal Theory and how the different parts of the nervous system respond to stress. (18:31)
• We explore just how deeply the body and the brain are connected. (31:54)
• If someone is certain they have experienced trauma, Christine offers some thoughts on how to start healing. (39:21)
• Feeling heard and being seen is one of the goals of therapy. Validation of your feelings is what helps you heal. (51:48)

http://andreaowen.com/441

So, how do you know if it’s just you berating yourself or the possibility that you’re just not good enough? I mean, in reality, we have things that we are not meant to do no matter how much effort we put in.  So how do we know? When will we know? 

I am originally from the theatre industry. The pandemic gave me the chance to try out new things besides acting. So now, I’m in the marketing field, totally different from what I usually do, and trying my best to work my way up. There are doubts and failures along the way. So how do I know that they are just doubts and negative thoughts or that I’m just not fit for the job? How do I know when to give up? When to accept the fact that this isn’t for me? How do I know that something is just a fact and not a negative thought?

This is such a great question, one that I’ve struggled with myself and I’m sure many of you have as well. In this minisode, I’ll cover: 

• Seth Godin’s book, The Dip: A little book that teaches you when to quit (and when to stick). Seth has a great metaphor of a Dip and a cul-de-sac and explains what each is and how that can help you decide when to quit or stick it out. 
• A plethora of questions to ask yourself to get curious about your situation to hopefully get yourself to an answer. 
• The one question I ask myself whenever I want something big, and am not sure if I want to stick it out or not (it’s the question that led me to not continuing my college education to go to medical school). 

http://andreaowen.com/440

We have talked about EMDR on the show previously as a treatment for trauma. This week, Vanessa Pezo joins me to discuss how EMDR can be used for the treatment of other types of distress like performance anxiety or even common fears, like the fear of flying. We also discuss narrative exposure therapy, creativity as a tool for healing, and the complexity of trauma therapy for crime victims.  

Vanessa Pezo, LCSW (she/her) is a licensed therapist and trauma specialist based in Long Beach, CA. In her private practice, Vanessa specializes in serving diverse survivors of complex trauma using EMDR, cognitive behavioral therapy, narrative exposure therapy, and somatic techniques to help survivors of trauma find healing and recovery. 

We talk about:

• How EMDR can help with the treatment of other types of distress. (5:59)
• Narrative exposure therapy (NET): what it is and how it helps. (15:25)
• NET often uses writing as a way to reflect on past experiences. Vanessa speaks about using creativity as a tool for healing. (19:31)
• On Vanessa’s website she writes “After a trauma, we can sometimes fall into unhelpful patterns of thinking that change the way we view ourselves, others, and the world.” She explains what she means by that. (25:01)
• One modality isn’t going to work for everyone. (31:47)
• Trauma therapy for crime victims: navigating trauma while also navigating the criminal justice system can be a complex and long journey. (32:53)

http://andreaowen.com/439

This week I am talking to Bethany Webster about the mother wound. Bethany says, “When we are children and our mothers harm us, they are to blame. They are adults and are responsible for us. But as we grow up and turn into adults, it then becomes our responsibility to do the healing within ourselves. If you can walk the path of healing the mother wound and inner mothering, the rewards are so rich.” 

Bethany is a writer, international speaker, and transformational coach. She started blogging in 2013 about the Mother Wound and quickly experienced worldwide demand for her work. Through blending research on intergenerational trauma, feminist theory, and psychology with her own personal story, Bethany's work is the result of decades of research and her own journey of healing.

If you have a great relationship with your mother, don’t turn this episode off! Even if you have or had a good relationship with her, we can still struggle with some mother-wounding. Tune into this episode to hear about what the mother wound is and how to begin to heal from it. 

We talk about: 

• Bethany explains what the mother wound is and where it comes from. (5:06)
• Healing the four layers of the mother wound. (7:25)
• The cost of avoiding the mother wound and what prevents women from healing it. (13:47)
• How to heal the mother wound without mother-blaming. (20:14)
• What to do if/when your mother responds with “Oh, so it’s always my fault?” (36:53)
• Bethany’s experience with estrangement from her mother. (39:24)

http://andreaowen.com/438

Today’s minisode revolves around codependency. Many years ago, when I was in my 20s and in a difficult relationship, my therapist told me I was codependent. I read Melody Beattie’s Codependent No More and saw so much of myself in it. I highlighted all the symptoms and to be honest, at the time, I wasn’t totally clear on what I had to do to solve the problem. In this minisode, I’ll talk about: 

• Some common symptoms of codependency, as well as how it looked in my life when I was deep in it. 
• A quote from my friend and therapist Britt Frank about why she’s not a fan of the current narrative that surrounds codependency 
• What I wish I would have learned early on that would have helped me get better help 

You’ll hear: 

• The parts of us that people typically hate are the parts that are trying to protect us. (7:17)
• Why Britt says, “Depression is debilitating but it is NOT a chemical imbalance.” (11:38)
• Why addiction is NOT a disease. (15:35)
• We need to understand behavior function in order to get to behavior change. (19:29)
• If we could change our inner monologue to an inner dialogue we can calm the nervous system down. (23:19)
• Anxiety is as necessary to your health as the check-engine light is to your car. (29:49)
• If a medication or modality isn’t working for you, you’re not broken. Healing is complex. (39:27)
• Therapy is not about blaming your parents, it’s about becoming a parent to yourself. (43:21)
• Trauma is not always about the things that happened to you. It is also about the things that didn’t happen to you, but should have. (44:20)

http://andreaowen.com/436

I love learning about different trauma therapies and giving you options to find specialists who can help you heal. TikTok is rife with mental health professionals giving sound advice. I first came to know this week’s guest, Simone Saunders, when I saw her Tiktok video about a symptom of trauma: a sense of a foreshortened future. 

Simone is a mental health and wellness-based content creator and licensed therapist. She is known for creating content that breaks down psychoeducational topics into digestible pieces, normalizing mental health issues, and giving an inside look at the therapy process.

Together, Simone and I have a conversation about Accelerated Resolution Therapy, understanding internal family systems, and unpacking the various symptoms of trauma and failed attachment in childhood. 

You’ll hear:

• Accelerated Resolution Therapy (ART) and how it helps reprogram the way in which traumatic memories and images are stored in the brain so that they no longer trigger strong physical and emotional reactions. (6:04)
• How Internal Family Systems (IFS) to help individuals to heal. Simone shares some of the common categories of parts firefighters, managers, and exiles, as well.  (10:00)
• A symptom of trauma that is not talked about enough is a sense of a foreshortened future. Simone explains what it is and how it shows up. (23:30)
• Hyper-Independence and its relation to attachment. (25:30)
• How to talk to your family about your mental health journey and experience with therapy. (31:15)
• Simone answers, “Is therapy a life-long journey and should you take therapy breaks?” (40:38)

http://andreaowen.com/435

I open the podcast with a little follow up to episode 432– the episode on humiliation with Amy Smith. I had the biggest vulnerability hangover after airing that show, I couldn’t believe I released an episode that had me break down in tears for y’all to hear. However, that was my fear talking, saying I should pull the episode, and I could see that pretty quickly. In this minisode I give you my thoughts on that. 

Lastly, I talk about dogs, a quick history on how we got Giselle, and the epiphany I had the day after she died about one of the reasons people love dogs so much. 

Thank you for listening, and thank you to those of you who have watched Giselle over the years on my Instagram stories and who even knew her toys names! She was such a good dog, and I am in the throes of grief without her. If you would have met her, she would have LOVED you. She loved people, a lot more than she cared about other dogs. 

And to anyone who’s lost a pet they loved dearly, I see you.

On paper, Christie explains that her life was great. But inward, she was depressed, lonely, and isolated. She eventually agreed to go to therapy. In this episode, she shares her experience with getting psychologically and emotionally naked in a room of six complete strangers—a psychotherapy group—and how in turn she found human connection, and ultimately, herself. 

You’ll hear:

• Christie shares what led her to therapy in the first place and shares her journey to group therapy. (6:23)
• Group therapy: what it’s really like. (8:41)
• The highs and lows of group therapy. Christie shares one of highs, sharing a food secret with the group and one of her lows which have to do with jealousy about who is getting attention. (17:40)
• Shining a light on the issue is where the healing begins. (36:00)
• Insight and advice for those reluctant to go to group therapy. (40:55)

http://andreaowen.com/433

This week I have a conversation about shit that matters with unqualified people to share with you. My bestie, Amy Green Smith, helps me unpack the emotional damage humiliation has caused me for so many years and let it be seen for what it is. 

I had been told by a well-meaning friend that humiliation wasn’t something I should feel. After all, the things that happened to me (my ex-husband cheating on me) weren't my fault. Together Amy and I unpack the weight of humiliation, shame, and self-worth.  By the end of this episode, I finally settled into the notion that healing is truly a one-day at a time journey. 

We explore:

How earth-shattering it is to actually feel seen. 
If it is painful to you, it is valid. 
My inner teenager is pissed. 
We are all navigating trauma, personally and generationally. 
Unpacking trauma is labor! 
There is a tremendous weight of being the one in the family to carry the emotional load. 

And finally, from Amy, “We all have our shit and we are never done doing the work. There is an element in grief in this knowledge. The work won’t be void of hardship. We can just engage it in a more powerful way.”

http://andreaowen.com/432

• What I had to do before surgery for months, that we all do in different ways when it comes to our emotional lives. 
• How we all build up scar tissue and what we can do about it. 
• What we do afterward; when it comes to both surgery for an injury and healing our internal emotional wounds. 

If you’re wanting to learn some amazing coping mechanisms, consider joining me and other like-minded women for one of my upcoming retreats. We’re gathering in May for a non-recovery retreat, and again in September, for a recovery-focused retreat. 

http://andreaowen.com/431

Like several of the past guests in the series on healing, I found Dr. Hamdani on TikTok. Y’all, Mental Health is a big topic over there! Dr. Hamdani is a Board Certified psychiatrist and ADHD specialist. In addition to her private practice, she has a robust social media following across multiple platforms where she provides accessible and accurate information about ADHD. I am excited to introduce you to her and the work she does in the area of mental health and healing.

You’ll hear:

• Dr. Hamdani and I both share our ADHD diagnosis stories and then discuss whether or not someone can someone have symptoms of ADHD but not have ADHD. (9:18)
• Transmagnetic Stimulation (TMS): what it is, who it can help, and how it helps. (16:44)
• How you can prepare for your first meeting with a mental health medical professional. (34:21)
• The benefits of genetic screening, what kind of data you can get from the testing, and who should use it. (39:42)
• How the stigma of having ADHD is different for women. (49:28)

http://andreaowen.com/430

We are continuing down our path answering the question, how do we heal. My friend, Sherianna Boyle is back on the show, this time to talk about emotions. We can’t have a theme around healing without talking specifically about our emotions, because they are so important to the healing process. 

Sherianna is the author of ten books including her latest Emotional Detox Now: 135 Self-Guided Practices to Renew Your Mind, Heart & Spirit. In this episode, we discuss the power of cleansing our emotions in order to get to a place of healing. Sherianna also offers her insight on the benefits of cleansing practices and how they can transform your attitude, focus, and energy.

You’ll hear:

• What it means to cleanse challenging feelings and emotions. (5:48)
• The difference between a feeling and a reaction to a feeling. (8:07)
• The seven-step practice of emotional detox using the acronym CLEANSE. (18:51)
• The benefits of a cleansing practice. (20:27)
• How emotions can support a great life right now. (31:47)
• Tell-tale signs you may be numbing out or avoiding your feelings. (33:51)

http://andreaowen.com/429

Over the last few weeks, we’ve been hearing from some amazing therapists and experts in the field of inner work. We’ve heard about attachment styles, epigenetics, family roles, and more. And over this time I’ve been heavily pondering the question, Do we ever truly heal? 

In this minisode, you’ll hear: 

• My opinion on healing– in other words, what does that actually mean? 
• The one question you need to ask yourself and bring that answer to your therapist 
• The steps necessary to take before you begin your healing journey

Don’t forget, if you’d like transcripts to this episode (and any episode!), simply go to the episode page. 

We continue our conversation about healing ourselves with guest Melissa Parks! Melissa is a licensed therapist who specializes in Emotionally Focused Couples Therapy and trauma therapy. I learned about her work through TikTok when she kept appearing on my For You Page. I have since come to learn just how insightful she is around the topic of attachment styles and the modalities she uses in her practice.

In this episode, we explore some of the modalities, such as EMDR and Somatic therapy. Melissa also describes the four different attachment styles, anxious, avoidant, disorganized, and secure; and how they may manifest in our lives. She also explains how we can move through rigidity (avoidant or anxious, for example), to a place of security and healing.

You’ll hear:

• EMDR: what it is and what symptoms it can help treat. Plus, it is not just a modality for treating trauma, it can be used for treating anxiety, depression or even lack of motivation. (6:47)
• Melissa explains how attachment styles are like strategies, shares the four different kinds and explains how the goal is moving from rigidity to consistency. (18:55)
• How someone can move into a secure attachment style. (27:39)
• Examples of when unhealthy attachment styles can cause conflict in a relationship. (33:22)
• Somatic tools and skills: what they are and when someone would use them. (40:32)

http://andreaowen.com/427

Healing ourselves from past trauma can be done through different avenues and modalities. As we continue the theme of healing, author and neuroscience educator, Sarah Peyton, joins me for a conversation about epigenetics, disorganized attachment styles, and self-expression.

Sarah uses resonant language to heal trauma with exquisite and warm gentleness. In this episode, she helps us understand the effects of generational trauma and offers insight on how we can heal ourselves. And, y’all, her voice is so soothing and comforting. I know you are going to enjoy this episode.

You’ll hear:

• Sarah’s time-travel empathy process and how it may help with the healing of generational trauma. (7:13)
• Epigenetics, including what it is, and how it reveals itself in our lives. (11:59)
• Attachment styles: disorganized, avoidant, etc. (25:50)
• What stops us from easy self-expression. (29:52)
• The unconscious contracts we make with ourselves. (33:19)

http://andreaowen.com/426

Welcome to my first podcast minisode! I’ll be dropping these short episodes on the first and third Fridays of the month (in addition to the regular episodes every Wednesday). They’ll be about ten minutes long, ad-free, and it could be anything from a book I’m reading that I think you might like, or my hot take on something happening in pop culture. 

Since the theme we’re talking about over the next few months is all about healing; more specifically around trauma and different healing modalities, I wanted to take a moment to talk about something important, and that’s how we talk about trauma publicly. 

I wanted to give my opinion, as someone in the personal empowerment field. 

The good news is that trauma is talked about now more than it ever has been. Previously, the only “appropriate” time to talk about it would have been in a psychiatrist's office. If you spend any time in the self-help spaces on social media, you’ll see that the topic of trauma is having its time in the spotlight. Which is great, but does come with a drawback. 

In this minisode, I talk about: 

• The difference between trauma-informed and trauma-responsive 
• Why that should matter to you
• What to look for in a practitioner/coach and what’s okay and not okay in terms of treating trauma 

Don't forget– if you’re interested in learning more and possibly signing up for my next Daring Way™ Retreat (the first one in almost three years!) hop on over to THIS page, read the details and sign up to be notified when we open registration.

This show marks the kick-off of themed episodes, where we’re looking at the question, “How do we heal ourselves?” In the episodes coming up over the next couple of months I'm going to be talking to therapists, psychiatrists, psychologists, and others who have a different perspective or expertise around the topic of healing. To begin, I’ll be talking to experts who are sharing their wisdom about family roles, trauma responses, epigenetics, attachment styles, and even healing ancestral wounds. 

You know how much I love talking about the deeper stuff and the things that we talk about in counseling, therapy or even in the company of trusted friends. I'm kicking off this theme with  Elizabeth Kupferman. She is a woman that I met on TikTok. (Yes, the app is not just for kids!) Elizabeth is a Licensed Professional Counselor and is the author of The Irreverent Grief Guide and the Irreverent Trust Guide: How to Trust Again After Trauma F*cked You Up. 

In this episode, Elizabeth and I discuss Complex PTSD, the impact of familial roles on our lives, and explore the trauma responses and the importance of replacing the responses with personal development tools to help heal. 

In this episode you’ll hear:

• How trauma work helped Elizabeth heal her eating disorder and how it led her to the work she is doing today. (9:14)
• The different “roles” children are put into in a family system, The Hero, Golden Child, Scapegoat, The Lost Child and Mascot; and how these roles impact us later in life. (11:49)
• The four trauma responses: flight, fight, freeze, and fawn and the importance of learning to replace the trauma responses with tools. (22:43)
• What Elizabeth means when she says, “Complex PTSD is the autoimmune disease of the psyche.” (40:37)

http://andreaowen.com/424

“Change is one of the most creative forces in our life.” This week, Kristine Carlson joins me to talk about moving through change and how it allows for expansion and growth. We also discuss grief, including her journey through grief after the sudden passing of her husband. Finally, we discuss how to make empowered choices during times of hardship.

For those new to Kristine Carlson and her work, she is a New York Times bestselling author, speaker, and leader in the field of transformation. After collaborating with her late husband Dr. Richard Carlson created a publishing industry phenomenon with the Don’t Sweat the Small Stuff series—selling more than 25 million copies worldwide—today, Kris is emerging as a profound teacher in the areas that matter most to the human heart: how to heal and how to love. Join us for this powerful and enjoyable conversation.

In this episode you’ll hear:

• Kristine shares her journey through grief and describes her star mantra, “Surrender, trust, accept, release and receive.” (12:31)
• The willingness to give and receive support from others during the grieving process. (22:15)
• During times of stress or hardship, how can we make empowered choices? (27:21)
• Why we resist change and some ways we can embrace it. (31:27)
• Out of all of her books, Kristine shares her favorite one to write and why. (37:38)
• Action steps you can take to live with intention. (42:33)

http://andreaowen.com/423

This week we are talking about adventure, starting new things, and how to be the CEO of your own life. Amber McCue joins me for this lively conversation! Amber is a business coach, podcast host, and founder of Right on Time Living.  In our conversation, she shares her “right on time,” mantra, being aligned with your values, and building resilience. 

From being a single mom at the age of 18 to owning two companies that allow her to work from anywhere. Today Amber runs her businesses anywhere around the world from Chicago to Africa. Through her books, speaking, and in her coaching programs, Amber partners with business owners around the world who want to get more done, realize their dreams and get freedom for themselves.

• Amber moved 15 times in one year. She explains how she did it and some strategies she used to deal with change so often in a one-year timespan. (6:42)
• The ‘right on time,’ mantra. (7:02)
• The way that we act or speak reveals our values. Sometimes it is very clear when we are or not in line with them. (13:38)
• A fresh start doesn’t always mean committing to a drastic new course of action. Amber shares ways you can start and move forward from your new beginning. “A small step can have a big impact.” (18:12)
• Amber’s photography business shut down and grew during COVID, she explains how that was possible. (27:20)
• The three habits of a Modern CEO to implement into your life. (42:03)

http://andreaowen.com/422