Calmly Coping

If certain times of the month leave you anxious, unmotivated, and questioning yourself, it might not just be PMS. In this episode, I'm breaking down what premenstrual disorders like PMDD and PME actually are, why they're so often misunderstood, and why high achievers tend to be hit especially hard. As part of Podcasthon 2026, I'm spotlighting the International Association for Premenstrual Disorders (IAPMD) and sharing free resources that can help you or someone you love start getting real support. In this episode, you'll learn: What PMDD and PME are and how they differ from typical PMS Why it's not a hormone imbalance (and what's actually happening) How premenstrual disorders show up for high achievers The cyclical pattern that helps distinguish these from other conditions Resources mentioned: IAPMD (International Association for Premenstrual Disorders) – Global nonprofit supporting people with PMDD and PME through research, peer support, and advocacy → iapmd.org PMDs Self-Screen – Free quiz to help you identify whether you may be experiencing PMDD or PME → iapmd.org/self-screen IAPMD Peer Support Groups – Free moderated video and online support communities → iapmd.org/support IAPMD Global Provider Directory – Find a clinician who understands premenstrual disorders → iapmd.org/provider-directory PMDD/PME at Work Guide – Steps you can take if premenstrual disorders are affecting your career → iapmd.org/pmdd-pme-work-guide Free PMDs Symptom Tracker – Track your symptoms across your cycle to identify patterns → iapmd.org/shop/p/iapmd-pmds-symptom-tracker Donate to IAPMD – 100% of public donations fund their programs and research → iapmd.org/donate Podcasthon 2026 – A global event where podcasters spotlight charitable organizations → podcasthon.org 00:00 Cycle Challenges 01:39 My PMDD Story 03:40 PMDD and PME Symptoms 06:56 The Scale of PMDD 07:51 What IAPMD Does 08:32 Free Tools and Support 09:33 Donate and Share ——————— Calmly Coping is a self-improvement podcast for high achievers who struggle with high-functioning anxiety to help you feel more calm, balanced, and confident from within. ——————— 💬 Submit a message, question, or suggestion to the podcast: https://calmlycoping.com/message ——————— Want more? 👩🏽‍💻 Work with me: My mission is to help you decrease your anxiety, declutter your mind, and say hello to a life of calm and balance. Learn more about my coaching, therapy, and course offerings here: https://becalmwithtati.com/work-with-me 👥 Join the Calmly Coping Group: The free supportive community for high-achievers with high-functioning anxiety. Join Today: https://www.facebook.com/groups/CalmlyCoping 📝 Take the Free High-Functioning Anxiety Quiz: http://hfaquiz.com ——————— Say hi on social: 🔗 Website: https://becalmwithtati.com/ 📸 Instagram: https://instagram.com/tatianaglpc 💼 LinkedIn: https://www.linkedin.com/in/tatianaglpc/ 📌 Pinterest: https://pinterest.com/tatianaglpc ——————— Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

If you keep putting something off and can't figure out why, it might not be laziness or lack of discipline. It might be your subconscious trying to tell you something. In this episode, I break down what's really driving procrastination beneath the surface, and walk you through how to use it as a signal to understand yourself better and finally get unstuck. In This Episode, You'll Learn: Why procrastination is often a signal from your subconscious, not just laziness or poor discipline How I used my own procrastination patterns to uncover a deeper belief that was keeping me stuck A three-step process for noticing, getting curious about, and processing what your behavior might be communicating How to question the internal "boxes" and expectations you've created for yourself without realizing it 📝 Free Workbook: From Pressure to Ease: A short guided reset to help you soften internal pressure and feel more at ease without dropping the ball: https://calmlycoping.com/pressure 00:00 Why We Procrastinate 02:28 Emotions Behind Avoidance 03:19 Subconscious Signals 05:43 My Podcast Procrastination 06:23 Discipline Versus Creativity 10:24 A New Theme Based Format 11:57 Three Phases Of Growth 14:23 Use Signals To Reflect 16:43 Free Guide And Next Steps 17:03 Podcast Plans And Break ——————— Calmly Coping is a self-improvement podcast for high achievers who struggle with high-functioning anxiety to help you feel more calm, balanced, and confident from within. ——————— 💬 Submit a message, question, or suggestion to the podcast: https://calmlycoping.com/message ——————— Want more? 👩🏽‍💻 Work with me: My mission is to help you decrease your anxiety, declutter your mind, and say hello to a life of calm and balance. Learn more about my coaching, therapy, and course offerings here: https://becalmwithtati.com/work-with-me 👥 Join the Calmly Coping Group: The free supportive community for high-achievers with high-functioning anxiety. Join Today: https://www.facebook.com/groups/CalmlyCoping 📝 Take the Free High-Functioning Anxiety Quiz: http://hfaquiz.com ——————— Say hi on social: 🔗 Website: https://becalmwithtati.com/ 📸 Instagram: https://instagram.com/tatianaglpc 💼 LinkedIn: https://www.linkedin.com/in/tatianaglpc/ 📌 Pinterest: https://pinterest.com/tatianaglpc ——————— Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

They unpack why overwhelm hijacks your nervous system and decision-making. They explore why asking for help can feel like one more impossible task. They discuss internal pressure versus workload and how shifting expectations eases the load. They reframe waiting for the perfect time and share a client story about letting go of self-imposed weight.

In this episode, I'm sharing honestly about how I realized I was nearing burnout—and the step-by-step shifts I'm making to reduce pressure, regulate my nervous system, and create more grounded clarity in my life and business. Instead of chasing numbers or productivity goals, I'm working backwards from how I want to feel: calm, present, and regulated. If you've been pushing hard and feeling the weight of your own expectations, this conversation is for you. In this episode, you'll learn: Why burnout isn't just about doing too much, it's about mental load and divided focus How nervous system regulation changes the way you make decisions A practical boundary filter to help you stop overcommitting Mentioned in episode: ✨ Learn more about the brand new program, From Pressure to Ease: https://calmlycoping.com/ease Managing high-functioning anxiety as a highly sensitive person: https://www.becalmwithtati.com/high-functioning-anxiety-questions/ Reducing pressure series: https://www.youtube.com/playlist?list=PLjHuRBdtyMkE0SGcsHlyYWkw6aelfvk5H 00:00 Introduction 01:04 Burnout Warning Signs 03:30 Essentialism Focus 05:44 Regulation Practices 08:02 Smaller To Do Lists 10:36 Hell Yes Boundaries 11:59 Seasons and Sensitivity 14:38 Why No Video 17:07 From Pressure to Ease 18:42 New Group Program 21:06 Closing and Resources ——————— Calmly Coping is a self-improvement podcast for high achievers who struggle with high-functioning anxiety to help you feel more calm, balanced, and confident from within. ——————— 💬 Submit a message, question, or suggestion to the podcast: https://calmlycoping.com/message ——————— Want more? 👩🏽‍💻 Work with me: My mission is to help you decrease your anxiety, declutter your mind, and say hello to a life of calm and balance. Learn more about my coaching, therapy, and course offerings here: https://becalmwithtati.com/work-with-me 👥 Join the Calmly Coping Group: The free supportive community for high-achievers with high-functioning anxiety. Join Today: https://www.facebook.com/groups/CalmlyCoping 📝 Take the Free High-Functioning Anxiety Quiz: http://hfaquiz.com ——————— Say hi on social: 🔗 Website: https://becalmwithtati.com/ 📸 Instagram: https://instagram.com/tatianaglpc 💼 LinkedIn: https://www.linkedin.com/in/tatianaglpc/ 📌 Pinterest: https://pinterest.com/tatianaglpc ——————— Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

If you've ever felt like no matter how much you do for your family, it's still not enough, this episode is for you. Dr. Allison Alford, who holds a PhD in Communication Studies with a concentration in Interpersonal Communication from The University of Texas at Austin, is here to name the invisible labor so many daughters carry, and help us explore how to untangle our worth from sacrifice and reclaim what healthy daughtering can look like. In this episode, you'll learn: The four types of daughtering work: doing, feeling, thinking, and being Why emotional labor with family can quietly drain your energy and reserves How to shift from obligation to choice in your role as a daughter A step-by-step approach to setting boundaries without immediately creating conflict How to define your own "rubric" for what being a good daughter means About the guest: Allison Alford is a clinical associate professor in the Department of Information Systems and Business Analytics. She holds a PhD in Communication Studies with a concentration in Interpersonal Communication from The University of Texas at Austin. Alford has 17 years' experience teaching university courses and her specialties are value propositions, conflict resolution techniques, teamwork, meeting facilitation and people-skills for leaders. Alford is active in the Association for Business Communication and National Communication Association. Connect with Dr. Allison Alford: Book: Good Daughtering: The Work You've Always Done, the Credit You've Never Gotten, and How to Finally Feel Like Enough: https://www.amazon.com/Good-Daughtering-Always-Credit-Finally/dp/0063436426 Website: https://daughtering101.com/ Instagram: https://www.instagram.com/daughtering101/ TikTok: https://www.tiktok.com/@daughtering101 Facebook: https://www.facebook.com/people/Daughtering101/61564467700155/ LinkedIn: https://www.linkedin.com/in/allisonalford/ 00:00 Feeling Like You're Never Doing Enough for Your Family 00:54 Meet Dr. Allison Alford + What "Daughtering" Means 03:36 How Daughtering Changes in Adulthood (and Why It Stays Invisible) 07:40 Family Scripts, Unspoken Rules, and Why Patterns Feel Hard to Break 10:15 Why She Researched Daughtering: The Origin Story + 10 Years of Interviews 13:12 What Women Say Daughtering Is: Hosting, Protecting Feelings, and Not Feeling Seen 16:56 The 4 Types of Daughtering Work: Doing, Feeling, Thinking, Being 23:57 From Obligation to Choice: Making the Invisible Visible and Recalibrating 25:32 Start With 'Narrating' Before You Set Boundaries 28:31 From Awareness to Action: Asking for What You Want 30:01 Who This Advice Is For (and When to Get Extra Help) 31:25 The 'Family CEO' Role: Invisible Labor, Real Value 34:30 Perfectionism & 'Never Enough': Create Your Daughtering Rubric 37:03 Plant the Flag: Beta-Test New Limits Without Guilt 39:25 New Traditions That Fit Your Life (Not Just the Default) 42:46 About the Book + Why This Work Matters for Future Generations 46:16 Where to Find More + Final Takeaways ——————— Calmly Coping is a self-improvement podcast for high achievers who struggle with high-functioning anxiety to help you feel more calm, balanced, and confident from within. ——————— 💌 Subscribe to the Calmly Coping Newsletter: https://calmlycoping.com/newsletter 💬 Submit a message, question, or suggestion to the podcast: https://calmlycoping.com/message ——————— Want more? 👩🏽‍💻 Work with me: My mission is to help you decrease your anxiety, declutter your mind, and say hello to a life of calm and balance. Learn more about my coaching, therapy, and course offerings here: https://becalmwithtati.com/work-with-me 👥 Join the Calmly Coping Group: The free supportive community for high-achievers with high-functioning anxiety. Join Today: https://www.facebook.com/groups/CalmlyCoping 📝 Take the Free High-Functioning Anxiety Quiz: http://hfaquiz.com ——————— Say hi on social: 🔗 Website: https://becalmwithtati.com/ 📸 Instagram: https://instagram.com/tatianaglpc 💼 LinkedIn: https://www.linkedin.com/in/tatianaglpc/ 📌 Pinterest: https://pinterest.com/tatianaglpc ——————— Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

If the idea of being 'carefree' feels uncomfortable or even unsafe, like it means not caring, dropping the ball, or letting everything fall apart—this episode is for you. We're going to talk about what being carefree actually means, why so many high-achieving people rely on pressure to stay afloat, and what starts to change when you stop white-knuckling your way through life. In this episode, you will learn: Why pressure often feels necessary, even when it's exhausting What being carefree actually looks like for driven, responsible people How life begins to feel when you let go of excess pressure without caring less 📝 Free Workbook: From Pressure to Ease: A short guided reset to help you soften internal pressure and feel more at ease without dropping the ball: https://calmlycoping.com/pressure 00:00 Being Carefree 00:23 Welcome to Calmly Coping 00:51 Understanding the Fear of Being Carefree 03:00 The Pressure Spectrum 03:26 Finding Balance: The True Meaning of Carefree 03:43 Visualizing Excess Pressure 04:28 Driving Analogy: Loosening the Grip 05:23 Benefits of Letting Go of Excess Pressure 06:57 Trusting Yourself and Embracing Ease 07:25 Exploring Pressure to Ease 08:03 Conclusion and Next Steps ——————— Calmly Coping is a self-improvement podcast for high achievers who struggle with high-functioning anxiety to help you feel more calm, balanced, and confident from within. ——————— 💬 Submit a message, question, or suggestion to the podcast: https://calmlycoping.com/message ——————— Want more? 👩🏽‍💻 Work with me: My mission is to help you decrease your anxiety, declutter your mind, and say hello to a life of calm and balance. Learn more about my coaching, therapy, and course offerings here: https://becalmwithtati.com/work-with-me 👥 Join the Calmly Coping Group: The free supportive community for high-achievers with high-functioning anxiety. Join Today: https://www.facebook.com/groups/CalmlyCoping 📝 Take the Free High-Functioning Anxiety Quiz: http://hfaquiz.com ——————— Say hi on social: 🔗 Website: https://becalmwithtati.com/ 📸 Instagram: https://instagram.com/tatianaglpc 💼 LinkedIn: https://www.linkedin.com/in/tatianaglpc/ 📌 Pinterest: https://pinterest.com/tatianaglpc ——————— Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

Tactics for staying grounded and clear-minded when work feels relentless. How to spot and ease internal pressure without shirking responsibility. Concrete boundary strategies to protect energy and push back against expectations. Ways to act from courage instead of fear and practical tools for managing urgency and overwhelm.

They unpack demand sensitivity and why small tasks feel like urgent pressure. Listeners hear why 'should mode' fuels overwhelm, guilt, and avoidance. Childhood patterns and people-pleasing tendencies get linked to modern stress. Practical steps are offered for noticing patterns, loosening internal demands, setting boundaries, and accepting 'good enough'.

Feeling perpetually behind is a common plight for high-achievers. The conversation dives into how childhood experiences, like over-responsibility and conditional validation, fuel this cycle of urgency and guilt. It explores how these patterns perpetuate a fear-based drive to constantly do more, pushing individuals to never feel enough. The host encourages listeners to practice self-compassion, reminding them they’re exactly where they need to be, and introduces strategies for reparenting oneself to heal from these ingrained beliefs.

If you're feeling exhausted but still pushing through, this episode is for you. I'm joined by Marina Wright, functional nutrition practitioner and author of The Cortisol Reset Plan, to explore what your stress symptoms are really trying to tell you. We talk about how chronic stress affects the body and brain, why cortisol isn't the enemy, and how small, compassionate shifts in nutrition, lifestyle, and nervous system regulation can help you rebuild resilience from the inside out. In this episode, you'll learn: Why stress isn't always bad, and how resilience depends on recovery The difference between high and low cortisol symptoms (and why many people experience both) How ultra-processed foods, blood sugar swings, and circadian disruption add hidden stress to the body Simple nutrition and lifestyle shifts that support cortisol balance without perfectionism Why healing from burnout requires both physical and nervous system support About the Guest: Marina Wright is a functional nutrition practitioner, health coach, and author of The Cortisol Reset Plan. She helps people build resilience to physical and psychological stress to support lasting physical, mental, and emotional wellbeing. Marina bridges science and holistic healing, translating complex research into simple, sustainable daily habits that empower people to feel better without overwhelm. Connect with Marina: Book: The Cortisol Reset Plan: https://www.harpercollins.com/products/the-cortisol-reset-plan-marina-wright?variant=43106558869538 Website: https://www.marinawright.com/ Instagram: https://www.instagram.com/marinawrightwellness/ TikTok: https://www.tiktok.com/@marinawrightwellness 00:00 Introduction to Stress and Cortisol 04:01 Symptoms of Chronic Stress 14:00 High vs. Low Cortisol Symptoms 16:53 Strategies to Manage Stress 23:41 Nutritional Tips for Reducing Stress 36:27 Five Steps to Reduce Stress and Improve Health 37:27 Balancing Blood Sugar for Better Health 42:24 Regulating Your Circadian Rhythm 51:08 Exercise and Nervous System Regulation 52:48 Conclusion and Final Thoughts ——————— Calmly Coping is a self-improvement podcast for high achievers who struggle with high-functioning anxiety to help you feel more calm, balanced, and confident from within. ——————— 💌 Subscribe to the Calmly Coping Newsletter: https://calmlycoping.com/newsletter 💬 Submit a message, question, or suggestion to the podcast: https://calmlycoping.com/message ——————— Want more? 👩🏽‍💻 Work with me: My mission is to help you decrease your anxiety, declutter your mind, and say hello to a life of calm and balance. Learn more about my coaching, therapy, and course offerings here: https://becalmwithtati.com/work-with-me 👥 Join the Calmly Coping Group: The free supportive community for high-achievers with high-functioning anxiety. Join Today: https://www.facebook.com/groups/CalmlyCoping 📝 Take the Free High-Functioning Anxiety Quiz: http://hfaquiz.com ——————— Say hi on social: 🔗 Website: https://becalmwithtati.com/ 📸 Instagram: https://instagram.com/tatianaglpc 💼 LinkedIn: https://www.linkedin.com/in/tatianaglpc/ 📌 Pinterest: https://pinterest.com/tatianaglpc ——————— Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.