Healing Unfiltered

In this episode, I’m sharing a gentle reflection on what it looks like to simplify when everything feels like too much.On days when the world feels heavy—or when our bodies and nervous systems are asking for less—pushing through often isn’t the answer. Instead, this is a quiet invitation to slow the pace, loosen expectations, and let things be simpler than usual.I talk about the small ways I’ve been choosing simplicity lately, and why a slower pace isn’t a sign of failure, avoidance, or falling behind. Sometimes, it’s just an honest response to the moment we’re in.This episode isn’t about productivity, solutions, or fixing anything. It’s about listening, softening, and allowing yourself to meet the day where you actually are.In this episode, I reflect on:Why overwhelm often calls for simplicity, not more effortLetting expectations be lighter on heavy daysChoosing a slower pace without guilt or self-judgmentHow simplifying can feel grounding instead of limitingGiving yourself permission to do less and rest moreIf you’re feeling overstimulated, worn down, or emotionally heavy, this episode is a reminder that it’s okay to simplify—and that slowing down can be a form of care.

In this episode, I reflect on what it looks like to step back from expectations that quietly create pressure—especially expectations placed on us by others, and the ones we internalize without ever questioning.So much of what we push ourselves to meet isn’t rooted in what we actually want or need. It’s shaped by habit, comparison, and unspoken standards about how we should be showing up. And over time, that pressure can start to feel heavy, disconnected, and unsustainable.This conversation isn’t about lowering standards or opting out of responsibility. It’s about discernment—learning how to recognize which expectations are meaningful, and which ones are simply adding stress without adding value.If you’ve been feeling stretched thin by invisible “should's,” this episode is an invitation to pause, notice what you’re carrying, and consider what it might feel like to loosen your grip on what no longer fits.In this episode, we explore:How expectations, both external and internal, create unnecessary pressureThe difference between responsibility and over-responsibilityWhy meeting expectations can override alignment without us realizing itWhat it looks like to stop forcing yourself to care about every “should”Choosing relief and honesty over pressure and performanceThis episode is reflective rather than prescriptive. My hope is that it offers space to rethink the expectations you’re holding—and permission to let go of the ones that don’t actually belong to you.

In this episode, I’m sharing a brief update about the rhythm of this podcast—and how that decision opened up a much bigger reflection about alignment, energy, and discernment.So often, we interpret resistance as something to push through or fix. But what if it’s actually information? What if it’s inviting us to pause, reassess, and choose a different way of engaging—without quitting, burning things down, or labeling ourselves as unmotivated?This episode isn’t about doing less. It’s about doing things in ways that actually fit—listening more closely to what feels honest, sustainable, and true in the season you’re in.If you’ve been forcing a routine, a role, or a version of yourself that no longer quite fits, this is an invitation to reconsider how you show up—without shame or pressure.In this episode, we explore:Why I’m shifting this podcast to a bi-weekly release scheduleThe difference between something being hard and something being misalignedHow resistance can be information—not failureWhat it really means to “say no more” without giving up entirelyChoosing discernment over forcing, especially in seasons of changeThis conversation is reflective, not prescriptive. My hope is that it offers space to notice what your energy has been telling you—and permission to adjust, rather than push.

As we move into 2026, this short and sweet episode is a reminder to slow down, zoom out, and approach the new year with intention instead of pressure.Rather than setting arbitrary goals just because the calendar flipped, we’re talking about four grounding things to keep in mind as you think about what you want next — goals that actually mean something, align with your values, and support the life you’re building.We also unpack why so many people give up by February or March — and how the answer isn’t quitting, but pivoting, adjusting, and giving yourself permission to evolve as you go.This episode isn’t about doing more or being better. It’s about being more honest, more aligned, and more compassionate with yourself as you move forward.💬 In this episode:Why arbitrary goals don’t stickHow values-based goals create sustainable changeThe importance of meaning over motivationWhy pivoting is a skill — not a failureA healthier way to approach the new year✨ You’ll walk away with:A calmer, more intentional mindset going into 2026Permission to set goals that actually fit your lifeA reframe of “failure” as feedbackEncouragement to grow without all-or-nothing pressure

If you’ve ever had a reaction you immediately regretted — snapping, shutting down, getting defensive, people-pleasing, withdrawing — and thought, “Why am I like this?”… this episode will change how you see yourself.Today we’re unpacking the truth that your first reaction is not your character — it’s your trauma. Your initial response is driven by the part of your brain that learned to protect you long before you had language, logic, or self-awareness.We explore how trauma literally rewires the brain, especially the amygdala, hippocampus, and prefrontal cortex — and how this impacts your thinking, emotional regulation, and sense of safety. When the fear centers fire, your reasoning centers go quiet. And that’s not a moral failure — it’s biology.This episode is both educational and deeply compassionate. We talk about why it takes time to rewire your reactions, why curiosity matters more than shame, and how your second reaction — the one that comes after the pause — is the real reflection of who you are becoming.And of course, we share concrete steps you can practice to move from reaction to response with more ease, self-awareness, and self-kindness.💬 In this episode:Why your initial reaction is trauma-based, not character-basedHow trauma rewires the amygdala, hippocampus, and prefrontal cortexWhy your logical brain goes quiet during emotional activationHow to separate your survival reactions from your true selfWhat it looks like to respond instead of reactTools to create space between your first reaction and your second✨ You’ll walk away with:A deeper understanding of why you react the way you doCompassion for your trauma responses — instead of shameA new framework for identifying who you truly arePractical steps to rewire your reactions over timeThe reminder that your first reaction is your past — but your second reaction is your power

Sometimes you wake up and just… feel off. Not sad, not anxious, not overwhelmed — just disconnected, irritable, foggy, or not like yourself. And the worst part? You can’t explain why.In today’s short and supportive episode, we break down three simple things you can do when you feel “off” for no clear reason. These steps help you tune into your body, check in with your emotions, and give yourself exactly what you need — without spiraling or overanalyzing.It’s part nervous system reset, part gentle reality check, and part permission slip to be human.💬 In this episode:Why you don’t need a “reason” to feel offA simple 3-step process to regulate your body and mindHow to identify whether you’re overwhelmed, overstimulated, or under-resourcedSmall actions that help you feel grounded again✨ You’ll walk away with:A go-to plan for off-daysMore compassion for your nervous systemA reminder that not every feeling needs a storyTools to shift your state in 5 minutes or less📲 Loved this episode? Share it on your stories and tag me @ErinBurnsWellness — I love hearing what resonates and what helps you feel more grounded.

You’re not actually stuck — you’re just avoiding a decision. In this HOT TAKE episode, we’re calling out one of the most common (and sneaky) mindset traps: confusing overthinking with undeciding.If you’ve been spiraling, analyzing, journaling, panicking, making pros/cons lists, or talking in circles about the same thing over and over… you probably don’t need more clarity. You need courage.We break down why indecision feels safer than action, how fear and perfectionism keep you looping, and why your nervous system clings to “what ifs” when you already know the answer deep down.This is your wake-up call to stop mentally rehearsing your life and start living it.💬 In this episode:The real reason you can’t stop thinking about the same thingHow fear of being wrong keeps you stuckWhy anxiety wants certainty you’ll never getWhat rumination actually signalsHow to break the cycle and choose something — anything — forward✨ You’ll walk away with:A bold reframe of what “overthinking” really isThe confidence to make decisions without perfect certaintyPractical tools to stop looping and start movingPermission to trust your intuition instead of analyzing it to death📲 Loved this episode? Share it on your stories and tag me @ErinBurnsWellness — I love hearing what you chose to stop overthinking.

If you’ve ever found yourself sending long paragraphs, rambling through your reasoning, or feeling like you have to defend every decision you make… this episode is for you.Today, we’re breaking down why we overexplain, where this pattern comes from (hint: it’s not your fault), and how to finally stop feeling like you need to justify your boundaries, needs, or choices.We explore the connection between overexplaining and nervous system safety, people-pleasing, rejection sensitivity, and growing up in environments where you had to “earn” acceptance. And more importantly — we talk about how to unlearn it.This episode is part psychology, part self-compassion, and part pep talk for anyone who wants to communicate with more confidence and less guilt.💬 In this episode:Why overexplaining becomes a survival strategyHow trauma, RSD, and people-pleasing shape this habitThe emotional cost of constantly justifying yourselfHow to communicate with clarity instead of defensivenessPractical strategies to break the overexplaining cycle✨ You’ll walk away with:Language that helps you express your needs without a full essayA deeper understanding of where this pattern comes fromTools for building self-trust and communicating with confidencePermission to let your “no,” “I can’t,” or “this is what I need” stand on its own📲 Loved this episode? Share it on your stories and tag me @ErinBurnsWellness

If you’ve ever walked away from a social interaction completely drained — wondering why it takes so much energy just to exist around people — this one’s for you.In this episode, we’re unpacking masking and mirroring through a neurodivergent lens. We talk about what they are, why they happen, and how these unconscious coping mechanisms — meant to keep us safe — can quietly disconnect us from who we really are.We’ll also dive into what it actually means to “unmask” in a world that still isn’t always safe for authenticity, and how to start rebuilding a relationship with your natural self — one that’s rooted in regulation, not performance.💬 In this episode:What masking and mirroring really look like day-to-dayWhy your brain learned to camouflage in the first placeHow masking protects you (but also drains you)What unmasking looks like in practice — without shame or urgencyHow to find safety and authenticity in small, sustainable ways✨ You’ll walk away with:Language to understand your masking patternsPermission to stop calling yourself “fake” for adaptingTools to start reconnecting with your natural selfThe reminder that you’re not broken — you’re adapting to a world that wasn’t built for your wiring📲 Loved this episode? Share it on your stories and tag me @ErinBurnsWellness — I’d love to hear what part resonated most or where you’re learning to unmask with confidence and compassion.

You say you want peace… but when you finally get it, it feels weird, uncomfortable, even boring.In this episode, we’re unpacking why calm can feel so unnatural after years of emotional chaos, hypervigilance, or unpredictable relationships. If your body learned that intensity = love or that chaos = connection, peace can feel like a threat instead of a relief.We’ll talk about how the nervous system becomes addicted to emotional spikes, why “boring” is actually regulated, and how to retrain your body to feel safe in stability.This isn’t about avoiding passion — it’s about learning the difference between chaos that drains you and peace that sustains you.💬 In this episode:Why your brain and body crave emotional intensityThe sneaky ways chaos becomes “comfort”How to stop mistaking peace for emptinessPractical tools to build safety toleranceWhat real emotional safety actually feels like✨ You’ll walk away with:A deeper understanding of why peace feels uncomfortableTools to help your nervous system trust calm againPermission to stop chasing intensity and start embracing stability📲 Loved this episode? Share it on your stories and tag me @ErinBurnsWellness — I’d love to know your biggest takeaway or where you’re learning to let peace be enough.

Let’s get real: “Being the bigger person” sounds noble… until you realize you’re the only one doing the emotional labor.In this episode, we’re breaking down how the cultural obsession with being “mature” or “above it” often leads to self-abandonment. We talk about the fine line between emotional growth and people-pleasing, and how to tell when “keeping the peace” is actually costing you your peace.If you’ve ever walked away from a situation proud of your restraint but secretly furious, this one’s for you.💬 In this episode:The sneaky ways self-abandonment hides behind “maturity”Why we confuse peacekeeping with healingHow to recognize when you’re betraying yourself to be likedWhat real emotional maturity looks like✨ You’ll walk away with:Permission to stop swallowing your truth to look “healed”Language to hold boundaries without guiltThe reminder that authenticity is more peaceful than silenceFollow me on IG! @ErinBurnsWellness

Are you the one who always feels the vibe shift in the room? The one who starts overexplaining, fixing, or apologizing before anyone even asks you to?This episode is your permission slip to stop taking responsibility for everyone else’s mood. We’re unpacking how emotional caretaking starts, why it’s not your fault, and how to finally stop confusing empathy with control.If you’ve ever felt emotionally drained just by being around people, this one’s for you.💬 In this episode:How emotional caretaking becomes a survival patternThe difference between empathy and enmeshmentWhy other people’s emotions feel like your responsibilityPractical tools to stay grounded in your own lane✨ You’ll walk away with:Language to notice when you’re absorbing others’ energyTools to detach with compassion (not guilt)A nervous-system-level reminder that your peace matters, too

You know that feeling where your gut tells you one thing, but your anxiety tells you another? In this episode, we’re breaking down how to actually tell the difference between intuition and anxiety — because they can feel identical when you’re in it.We’ll talk about what each one feels like in the body, why they get tangled when you’re dysregulated, and how to rebuild trust with your own inner voice. If you’ve ever second-guessed yourself or felt paralyzed by overthinking, this episode will help you come back to calm clarity.💬 In this episode:The emotional and physical differences between intuition and anxietyWhy trauma and stress make it hard to trust your gutTools to regulate before making big decisionsHow to start listening to yourself again✨ You’ll walk away with:A practical filter to tell intuition from fearMore confidence in your own inner guidancePermission to slow down and trust your body’s wisdomFollow me on IG! @ErinBurnsWellness

Your brain is loud—but it’s not always right. We all have that inner narrator that loves to run wild, turning every thought into a fact and every worry into a prophecy. But here’s the truth: not every thought deserves your energy.In this episode, we’re getting honest (and a little spicy) about what happens when you overidentify with your thoughts—when you treat them as truth, identity, or destiny—and how to stop letting your mental chatter run the show.If you’ve been spiraling in overthinking, anxiety, or constant self-criticism, this episode will help you separate yourself from the noise and start reclaiming your peace.💬 In this episode:What it really means to overidentify with your thoughtsWhy your brain lies to you (and thinks it’s helping)How overidentification feeds anxiety, self-doubt, and emotional chaosPractical ways to stop giving your thoughts all the powerThe mindset shift that will help you find calm without control✨ You’ll walk away with:A spicy reality check about how your brain actually worksTools to notice your thoughts without becoming themPermission to stop arguing with every intrusive thoughtA reminder that your thoughts aren’t facts—they’re just noise📲 Loved this episode? Share it on your stories and tag me @ErinBurnsWellness—let me know your biggest takeaway or that one intrusive thought you’re finally choosing not to believe.

When life feels messy, overwhelming, or out of control, it’s easy to get stuck in the spiral—overthinking, carrying too much, and feeling paralyzed by all the noise. But here’s the good news: cutting through the chaos doesn’t have to be complicated.In this short and practical episode, I’ll walk you through 3 simple questions you can ask yourself anytime you’re feeling overwhelmed. These steps will help you reset, find clarity, and create more space to breathe—without needing hours of journaling or a 10-step routine.💬 In this episode:Why overwhelm isn’t a sign you’re “broken”How to quickly sort what’s really yours to carry (and what’s not)A simple mindset shift to calm the spiralThe 3 grounding questions that bring clarity in the moment✨ You’ll walk away with:A mini-reset you can use anytime chaos takes overPermission to keep things simple, not perfectTools to help you move forward with clarity and calm📲 If this episode resonates with you, screenshot it and share it on your stories—tag me [@yourhandle] so I can cheer you on as you practice cutting through your own chaos.

When most people think about ADHD in therapy, they picture tools, tips, and coping strategies—planners, reminders, timers, and hacks to “manage” symptoms. And while those are helpful, they only scratch the surface.ADHD isn’t just about executive functioning. It’s also about identity—how you see yourself, how you narrate your story, and how years of living with ADHD shape your self-esteem, your confidence, your relationships, and even your sense of consistency.In this episode, we’ll go beyond tools and explore the deeper work: how ADHD impacts identity, the self-fulfilling prophecies that often keep people stuck, and how shifting the way you see yourself can be more transformative than any planner or productivity trick.💬 In this episode:Why ADHD is about more than executive functioning skillsHow ADHD influences self-esteem, confidence, and relationshipsThe hidden cost of self-fulfilling prophecies (“I’ll always be flaky,” “I’ll never follow through”)Why identity work is crucial for long-term healing and growthHow therapy can help you rewrite your story, not just manage symptoms✨ You’ll walk away with:A deeper understanding of ADHD as more than “tools and hacks”Language for the identity challenges ADHD can createPermission to see yourself beyond the stereotype of being “lazy, disorganized, or inconsistent”Hope that healing ADHD includes reclaiming who you are—not just what you can do📲 If this episode resonates, share it on your stories and tag me @ErinBurnsWellness—I’d love to hear how ADHD has shaped (and how you’re reshaping) your identity.

Some days, the weight of the world feels like too much to carry. The news, the pace of life, the responsibilities, the uncertainty—it all adds up, and it’s easy to feel overwhelmed, exhausted, or disconnected.This episode is for those moments. For the days when everything feels heavy, and you just need a reminder that you’re not broken for feeling this way. You’re human.Together, we’ll talk about what happens to our minds and bodies when the world feels overwhelming, why it makes sense to feel tired or scattered, and how to ground yourself with compassion instead of criticism. You’ll leave with gentle encouragement and a few simple practices to help you soften the weight you’re carrying.💬 In this episode:Naming the heaviness we’re all feelingWhy your reactions are normal—not a sign of weaknessThe nervous system’s response to stress and overwhelmGentle, practical ways to pause and anchor yourselfA reminder that you don’t have to carry it all✨ You’ll walk away with:Permission to rest without guiltLanguage to describe what you’re feeling (instead of shaming it)Hope that even in heavy times, you can still find steadiness📲 If this episode speaks to you, share it with someone who needs the reminder that they’re not alone in this heaviness. Tag me @ErinBurnsWellness so I can hold space with you, too.

We live in a world that glorifies hustle, perfection, and productivity at all costs. But here’s the truth: hustle culture isn’t the badge of honor we’ve been sold—it’s a recipe for burnout, disconnection, and missing what really matters.In this raw and unfiltered episode, I’m sharing my own hot take on why hustle culture is toxic, why perfectionism keeps us stuck, and how to pause long enough to check in with what’s actually important right now.I also get personal and open up about my own season of grief—how it’s taken me out of “hustle mode” and forced me to reexamine the pressure I’ve put on myself to always be on my game. 💬 In this episode:Why hustle culture is more harmful than helpfulThe false promise of perfection and productivity as identityHow fear and shame sneak into “grind mode”Why pausing and checking in with yourself is the bravest move you can makeMy own story of grief, slowing down, and rediscovering alignment✨ You’ll walk away with:Permission to say no to hustle without shameValidation if you’ve been forced into slowing down by life circumstancesA reminder that your worth isn’t tied to what you produceA call to reconnect with what actually matters—right here, right now📲 If this episode lands for you, share it with someone who needs the reminder that pausing isn’t failing—it’s healing. Tag me @ErinBurnsWellness so I can cheer you on for saying screw hustle culture, too.

We spend so much of our lives waiting—waiting until the timing is right, until we feel confident, until fear goes away. But here’s the truth: you’ll never truly feel ready. And that’s not a problem—it’s the point.In this powerful episode, I break down why waiting for readiness keeps you stuck, how fear and perfectionism disguise themselves as “not ready yet,” and why real readiness isn’t an emotion—it’s a choice.If you’ve been hesitating on a big decision, a leap of faith, or even a small next step, this episode is the reminder you need: courage doesn’t show up before the action—it grows because of it.💬 In this episode:Why waiting to feel “ready” never worksHow fear, shame, and perfectionism keep us stuck in limboWhat readiness actually looks like in practiceA simple mindset shift that helps you choose action over waiting✨ You’ll walk away with:Permission to stop waiting for the “perfect moment”The confidence to make a decision even while scaredA reframed understanding of courage, readiness, and growth📲 If this episode speaks to you, share it on your stories and tag me @ErinBurnsWellness—I’d love to see what decision you’re choosing to make today.

We’ve all been there—saying “yes” when we wanted to say “no,” making a choice that felt safe in the moment but left us anxious or resentful later. The truth is, any time you make decisions from fear, shame, or judgment, you’re probably acting out of alignment with your values.In this episode, we’ll talk about why living in alignment with your values is one of the most freeing things you can do—and how to figure out what those values actually are. You’ll learn why misaligned decisions feel so heavy, how to spot when it’s happening, and the simple steps you can take to start making choices that feel good now and in the long run.💬 In this episode:The difference between values and goals (and why that matters)How fear, shame, and judgment hijack decision-makingSigns you’re living out of alignment with your valuesA simple process for discovering your top 3–5 core valuesHow to use your values as a compass for everyday life✨ You’ll walk away with:A clear sense of what matters most to youPractical tools to make decisions you won’t second-guessMore confidence and peace in your everyday life📲 If this episode resonates with you, screenshot it and share to your stories—tag me @ErinBurnsWellness so I can cheer you on as you step into more aligned living.