In this end-of-year special episode, we explore the complexities of navigating life's transitions, milestone birthdays, and finding gentle ways to care for ourselves. Our guest Tamara shares her candid reflections on turning 50, building sustainable habits, and learning to embrace imperfection.

This Episode

Tamara shares insights on:

- Reframing expectations around milestone life transitions

- Finding compassionate ways to build habits that work for neurodivergent minds

- The power of online communities in sharing lived experiences

- Breaking free from the constant pull of email and workplace demands

- Learning to prioritize what truly matters

Quotable Moment

"Figure out what matters really to you and be okay with prioritizing that. Be kind to yourself when you feel like you've failed, because that's what life is all about."

Resources Mentioned

- Digital wellbeing tools like e-readers for mindful reading

- Social media communities supporting neurodivergent experiences

- Time management strategies for email boundaries

- Self-compassion practices for life transitions

Connect With Us

- Follow She Speaks on Instagram: @shespeakswellbeingstrategies

- Visit our website: www.shespeakswellbeing.com

A Note on Wellbeing

She Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner.

She Speaks is proudly supported by the Western Australian Government and Department of Communities Women's Grants for a Stronger Future Grants Program.

Episode Overview

In this deeply moving episode, psychotherapist and women's circle facilitator Sasha shares her 16-year journey of creating and holding space for women to reconnect with themselves and each other. Through intimate conversation, we explore how women's circles offer a profound form of self-care that goes far beyond conventional understanding - one that allows us to be fully present, fully seen, and fully accepted.

This Episode Explores:

- The transformative power of women gathering in sacred circle

- How to move beyond surface-level self-care into deep nourishment

- Creating counter-cultural spaces where all parts of our experience are welcomed

- The practice of "compassionate endings" in relationships and transitions

- Finding permission to simply be, without the pressure to caretake others

Quotable Moments

"We can't be in full bloom all the time. Like nature, we need the ebbs and flows - for the leaves to fall in winter so we can rest and rejuvenate." - Sasha

"Being vulnerable doesn't mean you're weak. Admitting that you need help isn't a weakness - it's actually a sign that you are being kind and compassionate to yourself." - Sasha

"In amongst the sacredness of circle, playfulness is extremely important. There's space for all of it - the depth and the lightness." - Sasha

Resources Mentioned

- Book: Circle of Stones by Judith Duerk

- RAIN Practice by Tara Brach (Recognize, Allow, Inquire, Nurture)

Connect With Us

- Follow She Speaks on Instagram: @shespeakswellbeingstrategies

- Visit our website: www.shespeakswellbeing.com

A Note on Wellbeing

She Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner.

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She Speaks is proudly supported by the Western Australian Government and Department of Communities Women's Grants for a Stronger Future Grants Program.

Episode Overview

Join us for an intimate conversation with Delyse, who shares her journey as a mother, educator, and advocate for neurodiverse children. With warmth and authenticity, she explores the delicate balance of supporting others while learning to nurture herself, offering insights that resonate whether you're navigating neurodiversity or simply seeking to better understand the intersection of caring for others and self-care.

This Episode Explores:

- Finding your voice as an advocate while maintaining personal boundaries

- The complexities of parenting neurodiverse children and the importance of self-trust

- Breaking free from perfectionism and embracing what it means to be "good enough"

- Creating micro-moments of self-care within busy days

- Understanding the power of vulnerability in both parenting and advocacy

Quotable Moments

"I remind parents that they don't have to have all the answers... being able to reach out for help is actually a sign of courage, not weakness." - Delyse

Key Insights:

- The importance of pausing to process emotions and experiences

- How advocacy work can inform and enrich our approach to self-care

- Ways to balance professional expertise with personal experience

- Understanding that asking for help strengthens rather than diminishes us

Connect With Us

- Follow She Speaks on Instagram: @shespeakswellbeingstrategies

- Visit our website: www.shespeakswellbeing.com

A Note on Wellbeing

She Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner.

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She Speaks is proudly supported by the Western Australian Government and Department of Communities Women's Grants for a Stronger Future Grants Program.

Episode Overview

Join us for an illuminating conversation with Caitlin, an academic and mother, as she shares her journey of navigating multiple roles while discovering what it means to truly care for oneself. This episode explores the delicate balance of parenting, career, and personal wellbeing, offering honest insights into the challenges and revelations that come with learning to honor our own needs.

This Episode Explores:

- How we navigate wearing multiple "hats" in life and the internal power struggles this can create

- The evolving nature of self-care needs and the importance of flexibility

- Finding authentic ways to practice mindful awareness in daily life

- Challenging perfectionism and learning to embrace imperfection

- The relationship between time, boundaries and self-compassion

- Empowering ourselves and others through conscious choices

Quotable Moments

"Sometimes we have to learn to be okay with not being okay... when we're able to stop all of the expectations around us and really tune into what we need right now, we can journey through picking up on things we may have neglected." - Caitlin

"It's not about dampening or repressing any of those feelings. It's about sitting with them... especially in those moments where we need to heal and recover." - Caitlin

Key Insights:

- Self-care looks different for everyone and can change day to day - it's about tuning into what you need in the moment

- The importance of conscious flexibility in establishing healthy habits

- How mindful awareness can emerge spontaneously when we create space for it

- The value of modeling rest and recovery for our children

Connect With Us

- Follow She Speaks on Instagram: @shespeakswellbeingstrategies

- Visit our website: www.shespeakswellbeing.com

A Note on Wellbeing

She Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner.

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She Speaks is proudly supported by the Western Australian Government and Department of Communities Women's Grants for a Stronger Future Grants Program.

Episode Overview

In this powerful episode, we explore the critical topic of family and domestic violence with Penny, CEO of Yourtoolkit.com. Penny shares valuable insights on recognizing unhealthy relationships, supporting survivors, and how we can all contribute to building a safer community.

This Episode

Penny discusses:

• Yourtoolkit.com: A comprehensive, free online resource empowering women facing abuse with step-by-step guidance, interactive tools, and a service directory
• Early warning signs of unhealthy relationships, including feelings of fear, unpredictability, and controlling behaviors
• How communities can support survivors by challenging societal norms and having difficult but necessary conversations
• The importance of self-compassion in healing, especially when one's sense of self has been intentionally damaged
• Practical advice for those seeking support, including safety planning and building personal support networks

Key Insights

• Framing domestic violence as a community issue rather than just a "women's issue" or "domestic issue"
• The importance of believing survivors and not trivializing their experiences
• Understanding that leaving an abusive situation is a process, not a single event
• Recognizing that victim-survivors are the best judges of their own safety and situation

Quotable Moment

"I wish for people to consider the community they would like to live in - for themselves, their children, their family, their friends. And build it." - Penny

Resources Mentioned

- Yourtoolkit.com: Free online resource for women facing family and domestic abuse

- Emergency: Call 000 if you are in immediate danger

- 1800 RESPECT (1800 737 732): 24/7 counselling and support services

Connect With Us

- Follow She Speaks on Instagram: @shespeakswellbeingstrategies

- Visit our website: www.shespeakswellbeing.com

A Note on Wellbeing

She Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences, please remember that this podcast is not a substitute for professional support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner or domestic violence support service.

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She Speaks is proudly supported by the Western Australian Government and Department of Communities Women's Grants for a Stronger Future Grants Program.

Episode Overview

In this inspiring episode, we're joined by Kiara, an emerging musician making waves in Perth's music scene. Kiara offers a unique perspective on how music creation intersects with self-care and empowerment. Her journey from jazz vocals to songwriting at WAPA (Western Australian Academy of Performing Arts) provides valuable insights for anyone interested in creative expression as a form of wellbeing.

This Episode

Kiara shares her experiences as a young musician and songwriter. We explore:

- The evolution of her musical journey, from singing at 11 to studying at WAPA

- How storytelling through music serves as both self-expression and self-care

- The creative process behind "Dilly Dally", the She Speaks podcast theme song, including its empowering message

- Navigating the balance between expressing personal experiences and creating uplifting content for listeners

- Practical strategies for maintaining wellbeing in the demanding music industry

- The importance of community and connection with other women in music

Quotable Moments

"All I want is to share music that makes others feel seen and heard because it builds that community and that sense of belongingness that we all so want so badly." - Kiara

"It's the best feeling when someone comes up to you and says, 'That lyric really resonated with me' or 'That feeling is something that I've been feeling so recently.'" - Kiara

Resources Mentioned

- The Artist's Way by Julia Cameron: A book that inspired Kiara's creative journey

- Morning pages: A daily writing practice for creativity and self-reflection

- WAPA (Western Australian Academy of Performing Arts): Where Kiara is currently studying music

oakabellamae@gmail.com For musical enquiries

@oakabellmae on Instagram for more musical things/updates :)

Kiara's Self-Care Tips:

- Prioritize sleep and establish a healthy sleep routine

- Practice saying "no" to avoid overcommitment

- Incorporate yoga and meditation into daily routines

- Protect your hearing with proper ear protection during performances and rehearsals

- Take breaks and allow time for rest without guilt

Connect With Us

- Follow She Speaks on Instagram: @shespeakswellbeingstrategies

- Visit our website: www.shespeakswellbeing.com

A Note on Wellbeing

She Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner.

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She Speaks is proudly supported by the Western Australian Government and Department of Communities Women's Grants for a Stronger Future Grants Program.

Episode Overview

In this episode, we dive deep into the world of textile artist Lisa, who creates on the unceded lands of the Whadjuk Nyoongar people. Lisa's journey into weaving later in life offers a powerful perspective on creativity as a form of wellbeing, particularly during significant life transitions such as perimenopause.

This Episode

Lisa shares her inspiring experiences with:

- Discovering textile art in her forties as a response to career dissatisfaction and personal changes

- The therapeutic aspects of traditional weaving methods and how they connect to her family history

- Navigating perimenopause and its impact on her creative journey and self-discovery

- Repurposing materials like kitesurfing and spinnaker sails in her art, blending environmental consciousness with creativity

- The importance of community and collaboration in her artistic process

- Balancing a day job with a flourishing creative practice

Quotable Moment

"Be curious and be gentle with yourself as you explore... Listen to that inner self. We all know our instincts if something's working or not working, and trust that." - Lisa

Key Insights

- The value of micro-moments in self-care and how they can be integrated into daily life

- Viewing perimenopause as a catalyst for positive change and creativity

- The power of 'time optimism' in managing wellbeing and creative pursuits

Resources Mentioned

- Kate Just's "Self Care Action Series" - 40 knitted panels with self-care statements - Kate Just Self Care Action Series

- Indian Ocean Craft Triennial - where Lisa recently exhibited her large-scale woven works

Connect With Us

- Follow She Speaks on Instagram: @shespeakswellbeingstrategies

- Visit our website: www.shespeakswellbeing.com

A Note on Wellbeing

She Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner.

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She Speaks is proudly supported by the Western Australian Government and Department of Communities Women's Grants for a Stronger Future Grants Program.

In this captivating conversation, Andrea, a seasoned journalist and educator, shares her profound insights on finding energy and vitality in everyday life. With warmth, wisdom, and a touch of humour, she explores the delicate balance between passion and boundaries, and how embracing small moments can lead to a more fulfilling existence. Andrea's journey from high-pressure newsrooms to nurturing classrooms offers a unique perspective on personal growth and self-care.

This Episode

Andrea delves into her personal and professional journey, touching on:

- The transformative power of micro-moments in nurturing our wellbeing

- Reframing our perspective to find joy and purpose in daily tasks

- The importance of connecting with nature and our surroundings for mental clarity

- Practical strategies for setting boundaries and prioritising what truly matters

- The shift from a 'have to' mindset to a 'get to' approach in daily life

- Cultivating self-compassion and treating ourselves with the kindness we offer others

- The value of community connections, even in brief everyday interactions

Quotable Moments

"I get to do this stuff today, and that's a lot lighter than 'I must do' or 'I have to do this thing.'" - Andrea

"My wish would be that we could see ourselves the way other people see us... the good that we bring, the earnestness with which we work, the love we pour into everything that we do." - Andrea

Resources Mentioned

- The concept of 'capacity' as a tool for setting boundaries and managing energy

- The practice of 'power poses' for boosting confidence

- The importance of identifying personal values as a guide for decision-making and energy allocation

- Mindful gardening as a form of self-care and connection to nature

- The value of early morning routines for setting a positive tone for the day

Connect With Us

- Listen to the full episode: [Link to be added]

- Follow She Speaks on Instagram: @shespeakswellbeingstrategies

- Visit our website: www.shespeakswellbeing.com

A Note on Wellbeing

She Speaks is dedicated to amplifying women's voices on self-care and wellbeing. While we share personal experiences, please remember that this podcast is not a substitute for professional mental health support. If you're struggling, we encourage you to reach out to a qualified mental health practitioner.

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She Speaks is proudly supported by the Western Australian Government and Department of Communities Women's Grants for a Stronger Future Grants Program.