104 – Stuck in Bad Habits? Stop Spinning Your Wheels and Learn the 3 Requirements for Lasting Change

What do you usually do when you’re feeling anxious, irritable, or burned out?

Do you tend to ignore it?  Push though? Check out?

Experiencing anxiety, irritability, or burnout can be a signal that your body’s in a fight, flight, or freeze response.

In today’s episode, I share a few different body-based somatic tools and practices that can help shift your nervous system out of a fight, flight or freeze stress response and back to a place of safety, calmness, and regulation.

Bonus - each of the somatic tools I give you in this episode are super simple and only take a couple minutes!


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Do you find yourself thinking through every possible scenario before you can make a decision?

Or maybe you’re the kind of person who always goes above and beyond?

The reality is that burnout comes from both negative and positive factors in our lives, and it’s time to take inventory.

In today’s episode, self-described hyperactive overachiever and recovering perfectionist, Lauren Ruth Martin, helps us untangle overthinking and overachieving to heal our burnout. 

We are creatures of habit, and Lauren helps us identify some of the patterns that are contributing to our overwhelm and burnout. 

3 things you’ll learn:

1. The signs and symptoms of burnout
2. Important “boring self-care” and how to incorporate it more into everyday life
3. How your procrastination may be tied to perfectionism

Connect with Lauren Ruth:

• www.laurenruthmartin.com
• IG: @laurenruthmartin 
• The Nine to Kind Possibility Planner

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Let’s clear something up: having a healthy, regulated nervous system does not mean you’re calm all the time.  Phew!

Rather, a healthy nervous system is resilient.  It responds appropriately to stressors (but doesn't get stuck in a stress response), and can return to a state of calm when the stress has passed. It ebbs and flows in response to what’s happening around us.

In this episode, we're breaking down the top 3 reasons why having a healthy and resilient nervous system is crucial, especially as a mom.

So if you’re ready to get off the hot-mess express and are seeking more stability and resilience in the face of everyday challenges, this episode is for you!


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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

How often do you think about sleep? From the minute we become a mom, sleep becomes a big deal (for both us and our kids)! 

My kids’ sleep schedules are often on my mind.  Are they getting enough sleep? Am I letting them stay up too late? Is this nap going to ruin bedtime? Why do they have such a hard time waking up?

In today’s episode, Registered Nurse and Certified Clinical Sleep Educator Terry Cralle, breaks down the science and research behind healthy sleep habits. 

Terry discusses how stress impacts children’s sleep habits, how nighttime rituals can help our kids get more quality sleep, and practical tips for helping our little ones sleep (so we can sleep too!).

Three things you’ll learn:

1. Clues that our kids aren’t getting enough sleep
2. How to help our kids develop a healthy bedtime & sleep ritual 
3. How to know when it might be time for a new mattress or pillow

Connect with Terry:

1. BetterSleep.org
2. Instagram - @bettersleeporg

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

I usually see women deal with their anger in one of two ways.  

It’s typically either “I’ve got a hot temper and it’s often on full display” or it runs more along the “I’m pretty chill, but I might be suppressing some anger” camp.

How do you deal with anger?

No matter which camp you’re in, anger is a completely normal human emotion, and most of us have no idea how to release it in a healthy way.

In today’s episode, I go through 5 subtle signs that you might be suppressing anger without realizing it. 

Some of these signs are surprising physical symptoms (like headaches and gut issues) and some are other emotions (like resentment and frustration) that are actually manifestations of suppressed anger. 

Listen in as we explore the roots of suppressed anger and how it can be showing up in your life in surprising ways. 

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

We often wear busyness as a badge of honor - but is it?

Motherhood can be crazy busy if we let it.  We can get sucked into the constant running from one place to another - this sport, that birthday, quick grocery run, dash back from work.  Here’s the thing - our pace doesn’t have to be tied to our productivity.

If you’re ready to slow down, Stephanie O’Dea, NYT Bestselling Author of How to Live Slowly: Peaceful Tranquility in a Frenzied World, gives us practical handles to help live a slower, more sustainable lifestyle with our family. 

Stephanie shares with us her journey that started with a Crock Pot (yes, seriously!) and led her to developing five steps to help you embrace a slower paced, more intentional lifestyle. 

Three things you’ll learn:

1. What it really means to live more slowly
2. How to achieve your goals without all the hurry and hustle
3. How to set priorities and be intentional about how you spend your time

Connect with Stephanie:

• Website: www.stephanieodea.com 
• Instagram: @stephanieodea
• Daily Journaling Sheet

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

We know that stress can cause dark circles under our eyes, but did you know that chronic stress can impact so much more about how we look?

The state of our nervous system ultimately impacts the health of all the other systems in our body, which can impact how we look.

In today’s episode, we talk about 5 surprising changes in our physical appearance - from our hair, skin, and stubborn weight - that can all be caused by chronic stress.


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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Are there parts of your daily routine that might be increasing your stress, anxiety, & overwhelm?

If you’re like me, for years I had daily habits that were keeping me stuck in fight-or-flight - and I did even realize it!

In today’s episode, I’m sharing 5 things I ditched that made a huge difference in regulating my nervous system and reducing my anxiety & overwhelm.

They’re simple, they’re practical, and they’re things you can ditch today and notice the difference too!

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Co-parenting can be a difficult path to navigate with grace and intention.

Parenting is hard enough, but navigating divorce and co-parenting can put you on the fast track to overwhelm. If you’ve struggled with anxiety & stress when it comes to co-parenting, today’s episode is for you.

Mikki Gardner is a Certified Life + Conscious Parenting Coach, the host of Co-Parenting With Confidence Podcast, and a mom of 3! After learning how to navigate life post divorce & using it as a catalyst to her own transformation, Mikki now helps moms move past the drama to become calm, confident co-parents. 

Mikki is on a mission to help women navigate the emotional and practical difficulties of co-parenting while creating an intentional, joy + ease-filled life.

Three things you’ll learn:

1. How to move out of the toxic communication cycle, never-ending conflict + chaos with your co-parent
2. How to prioritize your kids while setting boundaries
3. How conscious co-parenting can benefit you

Connect with Mikki:

• Website: www.mikkigardner.com
• Instagram: @mikkigardner

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“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!

Feeling the weight of the world on your shoulders? You're not alone. 

As moms, we often find ourselves carrying a hefty mental load, with a side of guilt thrown in for good measure. 

In today’s episode, JoAnn Crohn, M. Ed, of No Guilt Mom, teaches us tips and tricks to navigate motherhood while pursuing our passions - all without the guilt.

JoAnn shows us how we can build deeper and more meaningful relationships with our family by talking through solutions instead of relying on “what’s always been done”.

Three things you’ll learn:

1. How to delegate tasks within the home or let balls drop so that you can pursue your own desires.
2. How to figure out the reasons behind kids' behavior and come up with solutions together as a family - versus coming up with the "right" consequence. 
3. How to let go of the guilt that comes with parenting and pursuing our own fun and connection as women.

Connect with Joann:

• Website: NoGuiltMom.com
• Instagram: @noguiltmom
• “Stop Doing” Checklist - a free list of 7 things that moms can stop doing and actually benefit their family in the long-run. 

DOWNLOAD “HEAL YOUR BURNOUT” PRIVATE PODCAST SERIES

BOOK A FREE CALL WITH MICHELLE

ASK MICHELLE A QUESTION!

FB COMMUNITY: The Calm Mom Collective

JOIN ME ON INSTAGRAM: @michellegrosser.coach

“I love The Calm Mom Podcast!” ← if that sounds like you, please consider rating and reviewing our show!  This helps us support more women, just like you, on their motherhood journey.  Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.”  Then be sure to let me know what you loved most about the episode!