Welcome to Stress Mess, Laughing Through Trauma – Season 2!

In this season, we’re diving deep into the integration of mind-body health with more guest experts, exploring the holistic and medical models of care, and the space where they intersect. We'll take you through fascinating topics that challenge the traditional "either/or" mindset when it comes to health – breaking down stigma, offering humor, and creating space for healing through both medical and holistic approaches.

In this episode, we kicks things off by discussing the concept of "Transcend and Include," where we look beyond the limitations of any one system and explore how to bring the best of both worlds together. Whether it's the evidence-based medical model or the whole-person, preventative approach of holistic care, I believe we can integrate them in a way that empowers us all to live healthier, more balanced lives.

This season, expect to hear about:

• The strengths and limitations of the medical and holistic models
• How both approaches can work together to improve mental health
• The importance of patient empowerment and the mind-body connection
• Why health should never be one-size-fits-all and how to navigate this complex journey

It’s going to be a fun, thought-provoking, and empowering season – so join us as we explore the beauty of integrating diverse approaches to health, laughter, and life. Don’t forget to DM me (@KatieOStressCoaching) with the secret words for a special giveaway, and stay tuned for more inspiring conversations ahead!

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In this season finale of Season 1, we'll take a moment to reflect on the journey so far—how this podcast has evolved, the importance of reducing shame around trauma, and the power of open conversations.

As we head into the holiday season, today's episode explores the pressures and expectations that come with the holidays, both external and internal. Whether it's the dynamics within family units, the stress of pleasing others, or the weight of our own self-imposed standards, this episode is an invitation to take back your power. How can we navigate these challenging moments without losing ourselves in the process? How do we identify and confront those old survival mechanisms that no longer serve us?

From practicing boundaries to honoring your own needs, this episode is all about giving yourself the space to breathe, reflect, and make conscious choices—especially in moments when you're expected to give it all away. With plenty of humor, heart, and real-life insights, this is the perfect send-off for Season 1 as we look forward to the new year and Season 2, packed with amazing guests and even more meaningful conversations.

Join us for this heartfelt finale, and remember: through it all, you have the power to take back control, one choice at a time.

Happy holidays, and see you in January! -@katieostresscoaching

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On this deeply reflective episode, we explore the complex relationship between health, self-worth, and perfectionism, particularly in the context of chronic illness, trauma, and recovery. Many of us have internalized the belief that if we aren't perfectly healthy, productive, or "well," then we are somehow less worthy or have failed in our healing journey.

We dive into the common narrative that links self-worth to how we feel physically or mentally on any given day, and how this can lead to an exhausting cycle of striving for perfection and fearing any sign of struggle. This episode challenges the idea that we must always be "well" to be worthy of love, care, and respect, and instead encourages listeners to redefine their value beyond their health status.

We also examine how societal expectations of resilience, productivity, and outward appearance often mask the deeper truths of human experience—like the inevitability of pain, imperfection, and setbacks. Healing is not linear, and struggling doesn't mean you’re failing.

This episode offers a powerful reminder: You are worthy just as you are, even in the midst of pain or hardship. Healing doesn’t make you more valuable; you’ve always been enough.

Tune in for a thoughtful conversation on self-compassion, breaking free from the all-or-nothing mindset, and the importance of grounding ourselves in values rather than perfectionism and be sure to follow along on instagram @katieostresscoaching for more.

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In this episode, we dive deep into the journey of self-acceptance and healing by acknowledging how our past survival mechanisms shaped us. We all learn how to survive challenging environments—whether that’s a toxic family dynamic, a difficult upbringing, or a system that made us adapt in ways we didn’t even realize. But what happens when those survival patterns no longer serve us, and we want to change?

We'll go through the emotional struggle of relinquishing these survival patterns, shedding light on how the mind and body, while trying to protect us, can make change feel incredibly difficult. With compassion and honesty, we'll explain how these survival behaviors were learned and how they can still impact our reactions today—even in safer environments. She shares insights on how to break free from old patterns, step by step, and encourages us to approach ourselves with grace, not shame, during the process.

If you’ve ever felt stuck in your own survival strategies or overwhelmed by the shame of your past behaviors, this episode offers both understanding and practical ways to move forward with TLC (tender loving care).

Tune in for a comforting reminder that you’re not alone, and change, though challenging, is absolutely possible with time, patience, and the right kind of support. Don't forget to follow @katieostresscoaching on instagram for more.

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In this episode, we're diving into the often elusive, sometimes overwhelming concept of "feeling the feels." Have you ever been told to just feel your emotions, but weren’t sure how to do it or how long to sit with them? You’re not alone. Today, we’re going to walk through a simple, powerful practice to help you tune into your emotions, sit with them without judgment, and really feel them in your body.

We'll talk about how emotions are not right or wrong—they're just messages from your body—and how to separate the feeling from the story. Together, we’ll explore how to notice what’s coming up, identify where it’s showing up in your body, and even how to breathe through it. Plus, I’ll guide you through a grounding technique to bring you back to the present moment when things feel too much.

This episode is perfect for anyone wanting to reconnect with their emotions, process discomfort, or simply be more present with what’s going on inside. Tune in and practice with me to learn how to sit with your feelings, no matter how intense or complicated they might be.

Remember: it's okay to feel, and it’s okay to not have all the answers. Just breathe and be with it. -@katieostresscoaching

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In this episode, we dive deep into the emotional impact of vulnerability—especially when we were taught early in life that expressing our true feelings and needs could lead to shame, danger, or rejection. We explore how this early conditioning can create an emotional scar, pushing us to suppress our vulnerability and abandon our own needs in order to gain approval or avoid conflict.

Over time, this survival mechanism can leave us feeling disconnected from ourselves, exhausted, resentful, and trapped in a cycle of people-pleasing. But what happens when we hit a breaking point and realize our current life isn’t working for us? How do we begin to reconnect with our authentic selves, face our fears, and stop abandoning ourselves for the sake of others?

Join me as we discuss how to start the journey toward self-acceptance, emotional support, and healthy boundaries. We also reflect on how to handle the discomfort that comes with showing up as our true selves, and why it's so difficult (but necessary) to ask for and receive support from others.

By the end of the episode, you’ll be prompted to reflect on how you respond to vulnerability, and how you can begin to break free from the cycle of emotional self-abandonment.

Questions for Reflection:

• How do you feel when you ask for help or receive support?
• What comes up for you when you share your emotions or thoughts with others?
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DM me your thoughts and feelings from this episode at @katieostresscoaching—let’s keep this conversation going!

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In today's episode, we dive into the powerful concepts of resistance and radical acceptance—two psychological responses that can either keep you stuck or help you move forward when faced with difficult realities. If you've ever found yourself saying, "This isn't fair" or "I can't believe this is happening to me," you're not alone. These thoughts reflect resistance, a defense mechanism that keeps us from accepting what we can't change.

We'll explore how resistance can show up in many forms—avoiding, deflecting, or rationalizing—and how staying in this state for too long can negatively impact your mental, emotional, and physical well-being. But there's a way out: radical acceptance. Based on Dialectical Behavior Therapy (DBT), radical acceptance doesn't mean you have to like your circumstances, but it does mean acknowledging reality as it is, which opens the door to healing and growth.

You'll learn practical strategies for embracing radical acceptance, including how it encourages self-compassion, supports distress tolerance, and helps you find a sense of agency even in the most challenging moments. Whether you're coping with a personal loss, a difficult relationship, or unexpected life changes, this episode provides insights on how to let go of resistance, sit with uncomfortable emotions, and regain control of your life.

Tune in to discover how accepting what you can't change can actually empower you to move forward—and how letting go of resistance might just be the key to your healing journey. Don't forget to follow along with me on Instragram @katieostresscoaching.com

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Welcome back to another episode of Stress Mess: Laughing Through Trauma. Now, this episode is brief but intentional. I'm going to ask two questions for listeners to reflect on. One, how has your mind, body, and spirit changed innately learned to survive in your systems? And two, how is that working for you right now?

Take some time to reflect on those questions and then DM me your answers. I can be found on Instagram @katieostresscoaching.

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