The Overwhelm Cure

Today, I'm continuing our conversation about what makes us great leaders by diving into the concept of vulnerability. We often think of vulnerability as a weakness, but it's actually a measure of courage and strength.  As a leader, whether at work, with my family, or in my community, I'm required to lean into this discomfort and share vulnerably. But it's important to note that there's a difference between vulnerability and plain oversharing. Sharing everything with everyone is oversharing. It's not actually necessary to be fully exposed to be vulnerable, and as a psychologist, I would advise against it.  Instead, we should be deliberate about what we share and with whom. Building trust takes time, and not everyone will earn it. When you share your ideas or opinions publicly, you risk inviting criticism from people you don't know. The fear of being judged is a natural deterrent our brains use to discourage this.  At the same time, being vulnerable sparks joy, creativity, love, and belonging. We need to be vulnerable to experience the best parts of life, so if we can bravely ease into supportive spaces, we become more comfortable with discomfort and build tolerance for risk. In this episode, discover: Why you're actually a leader, even if you don't hold the title — it's influence that makes you one. How I use vulnerability as a parent to connect with my children's emotions and guide them as they grow. How to avoid a vulnerability hangover—that feeling of worry after putting yourself out there—and discover my technique for giving self-compassion when it happens. My guidelines for discerning between vulnerability and oversharing, and why I err on the side of caution to protect my mental health. Why self-confidence is a crucial pre-requisite to being vulnerable, and how I developed mine by taking risks. The powerful paradox of vulnerability: it can feel terrible, but it looks like strength to others. Timestamps: 00:00 Leadership Isn't Just a Title: Influence in Everyday Life 01:16 Why Vulnerability Matters for High-Performing Leaders 01:43 Vulnerability in Real Life: Social Media, Speaking & Parenting 05:19 Letting Others Struggle: Building Resilience Instead of Fixing 07:04 The Vulnerability Hangover & Practicing Self-Compassion 09:13 Vulnerability vs. Oversharing: What to Share, When, and With Whom 14:57 Confidence as the Foundation: How It's Built Over Time 19:34 The Vulnerability Paradox: It Feels Like Weakness, Looks Like Strength 22:04 Handling Criticism & Choosing the Right Audience for Your Story 26:00 Myths, Emotions, and Connection: Why Vulnerability Makes Better Leaders 30:29 Closing + Invitation: Dare to Lead Workshops (2026) Links from today's episode: Dare to Lead Workshop Connect with Kimberly: Connect on LinkedIn Connect on Facebook Connect on Instagram

In this episode, we're diving back into the Dare to Lead framework, focusing on the crucial step of defining our values. Before taking the Dare to Lead workshop myself, I honestly thought knowing my values was just interesting knowledge, like an Enneagram or a personality test. But I quickly learned how profoundly life-changing it can be. We often walk through life just reacting—getting mad in traffic, yelling at our kids over a mess, or feeling overwhelmed when someone calls us for help. We feel as if we're out of control, simply reacting to life.  But the truth is, we all have values, and they may be unconsciously driving our thoughts and feelings. Getting clear on them — and narrowing them down to just your top two — is an absolute game-changing tool for figuring out what direction to take when life throws challenges at us.  Values show us who we want to be. I'll walk you through the process to narrow your values down to just two or three. Once you've identified your core values, you can create a system to make the best choice with the information you have in just about any situation. You'll also hear a personal example of how applying my values of authenticity and generosity transformed a common reaction (passive-aggression or blame) into an intentional response (getting curious, having a conversation, and problem-solving).  Holding strong values helps us build trust and connection not only with others but also with ourselves. Key Takeaways Values are life-changing tools that help you figure out how to make tough choices and face hard things in ways you're proud of. Narrowing values down to your top two makes decision-making much clearer and less confusing, also preventing decision fatigue. Identifying values by thinking about qualities you admire in others and qualities that frustrate you can help you narrow down your own list. Learning to use values to respond to conflict can help you solve problems and build trust, rather than gossiping or reacting in anger. Timestamps: 00:00 Introduction to Dare to Lead & Values Work 00:14 The Importance of Defining Values 01:26 Real-Life Applications of Values 08:12 The Process of Identifying Your Values 12:01 Making Decisions Based on Values 18:06 Conclusion and Invitation to Dare to Lead Links from today's episode: Dare to Lead Workshop Connect with me: Connect on LinkedIn Connect on Facebook Connect on Instagram

In this episode, we're diving into a topic many leaders struggle with … truly knowing if you're doing a good job. We all have blind spots, and what we think a great leader is — someone who has all the answers and never makes mistakes. These are common myths we tell ourselves. The truth is, poor leadership usually happens outside of our awareness. You'll hear how self-awareness is essential for great leadership. That means having the courage to genuinely ask for feedback from your team, family, and community. We also discuss the fear of looking stupid or incompetent, and how that shame can lead us to react defensively. Finally, I discuss how the skills taught in the Dare to Lead framework — like getting comfortable with being uncomfortable, managing shame, and using conflict to build trust — can be game-changers for your leadership .  The good news is that as a leader, no one expects you to be perfect; you only have to be willing to work on any problem spots. Knowing is always better than not knowing, because you can't change what you don't acknowledge.  Join me to learn the skills you need to show up as the brave, authentic leader your team and family need. Key Takeaways Poor leadership often stems from a lack of awareness of how you're impacting others and the organization. To be a great leader, you need to proactively cultivate self-awareness. Great leaders are willing not only to receive feedback but to ask for it directly from others, and truly listen to the response. Everyone has problem spots, blind spots, and weak areas. Acknowledging and working on them earns respect and improves your effectiveness. You can only change what you acknowledge. Ignoring problems won't make them go away — it keeps things stuck and can make it worse. Learning to manage feelings of shame (e.g., the fear of being perceived as incompetent), you can move from an emotional, reactive state to a calm, intentional response. Why conflict and adversity should be viewed as opportunities to build relationships and bond with your team, acting as a "fast forward" on building trust and confidence. Great leaders face setbacks head-on and bravely lead their teams through change without excessive drama, anxiety, or stress, and I hope this episode helps you get curious about how you can be a stronger leader.   Timestamps: 00:00 Introduction to Leadership 01:15 Identifying Good Leadership 02:39 Self-Awareness in Leadership 04:25 The Fear of Feedback 07:57 Research on Effective Leadership 10:26 The Importance of Self-Assessment 11:55 The Dare to Lead Workshop 14:11 Embracing Feedback and Building Trust 20:11 Handling Setbacks and Moving Forward 21:04 Conclusion and Workshop Invitation   Links from today's episode: Dare to Lead Workshop Connect with me: Connect on LinkedIn Connect on Facebook Connect on Instagram

Life Skills Everyone Thinks They Should Know (But Were Never Taught) In this episode, I dive into the profound impact of the Dare to Lead Certificate Workshop.  Honestly, the title is misleading. After facilitating this workshop for hundreds of people, I get piles of feedback sharing that it was the best training they've ever attended.  I think the workshop should truly be called "life skills everyone should know."  You'll hear how I've redefined leadership, realizing it isn't exclusive to those who hold titles like CEO or manager. Really, a leader is anyone who influences others, including parents, friends, family members, and community leaders.  One problem I see with many in leadership positions is that they think they need to be perfect. Which, really, is just the desire to be loved and accepted. But when leaders are afraid to make mistakes, it can stop them from taking risks, lead to overworking, and cause burnout. The Dare to Lead foundation rests on Brené Brown's prior core books: I Thought It was Just Me, which addresses common human struggles we think we face alone; Gifts of Imperfection, which focuses on overcoming perfectionism; Daring Greatly, which encourages being "all in" and living life without regret; and Rising Strong, which teaches the skill of resetting quickly when things don't go as planned.  Ultimately, the workshop teaches the mental toughness and courage required to address disruptive issues, have hard conversations, and make tough choices.  A core lesson I took away from doing this work was developing grounded confidence where my worth is never on the line.  Leaders are made — and leadership is a skill everyone can master. Key takeaways: Leadership is about influence, not just titles — if people look to you for support, mentoring, or answers, you're a leader. The Dare to Lead workshop teaches essential life skills in courage, empathy, and decision-making aligned with your values (the workshop helps you get clear on your values, too) Perfectionism is a barrier that prevents us from taking risks and leads to burnout Effective leaders manage their own emotions and address issues directly, even when it's uncomfortable, earning respect over the need for popularity. Building and repairing trust is a critical, teachable skill for team success and psychological safety. Resetting quickly when facing challenges is key — so learn how to bounce back fast   Timestamps: 00:00 Introduction to the Dare to Lead Workshop 00:57 Understanding Leadership Beyond Titles 02:08 Brené Brown's Influential Books 04:33 Embracing Imperfection and Taking Risks 07:53 Handling Feedback and Rising Strong 08:47 The Essence of Dare to Lead 22:27 Building Trust and Psychological Safety 26:45 Conclusion and Invitation to the next Dare to Lead Workshop Links from today's episode: Sign up for the next Dare to Lead Workshop Connect with me: Connect on LinkedIn Connect on Facebook Connect on Instagram

Have you ever felt frustrated because a change in your life is happening more slowly than you think it should?  I've worked with countless women, and have gone through it myself, where we're making progress, but our minds tell us it's not enough or not fast enough.  Then, we wind up frustrated and quit, or we end up in a cycle of overwhelm and burnout. Many of the women I work with even end up taking stress leave from their jobs. The reason: we hold ourselves to unrealistic standards. How many times have you experienced a full weekend and thought you should be ready to bounce back on Monday morning? Needed a vacation from your vacation? Or starting to come down with a cold, only to end up sicker for way longer than usual?  In this episode, I dive into why we expect our bodies to bounce back in a week when it took years to get to a point of exhaustion. You'll learn about what can help — like setting clear boundaries, normalizing rest, and no longer sacrificing your time for your employer's problems.  You'll also hear about how my own healing from burnout took far longer than I expected, plus the crucial mindset shift that helped me rebuild my life with good habits.  Listen, we're not productivity machines — we're human beings. Today, I invite you to explore how we can swap self-criticism for self-compassion, prioritize our well-being, and adjust our expectations to create real, lasting healing. Key Takeaways: Why we need to be patient with progress. Change often happens more slowly than we expect. Just because our brains can make a quick decision doesn't mean our bodies have caught up yet.  How sneaky, unrealistic expectations can fuel burnout — often leaving us feeling more tired after a break than before. Suggestions for setting clear boundaries and protecting your time and energy. Specific, helpful thoughts to adopt, such as "it takes as long as it takes to feel better."  Timestamps: 00:00 Introduction: The Struggle with Slow Progress 02:42 The Impact of Unrealistic Expectations 05:04 The Harmful Cycle of Overwork 06:39 Setting Boundaries and Normalizing Rest 08:34 The Guilt of Taking Time Off 10:46 Understanding the Need for Extended Recovery 15:42 Creating a Supportive Mindset for Healing 20:48 Conclusion: Adjusting Expectations for a Healthier Life Connect with me: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram  

I know how overwhelming and difficult life can seem when we jump back into our routines and schedules after the holidays. We often think of vacations as the only true rest, but what if we could make our everyday lives feel easier?  I believe we are often making our own lives harder than they need to be. In this episode, I share my three-step plan for creating a simpler life. Effectively, it's the "anti-overwhelm formula. What you'll hear about today: How to challenge the belief that everything you do is important — our day-to-day lives are not an emergency room situation. Strategies to identify and let go of at least one thing that's draining you. Why complaining about recurring problems doesn't help — instead, they need to go to the top of our to-do lists — saving stress and struggle in the future. Simple ideas to help you automate parts of your routine. Why investing just a little time in planning can help you avoid struggle later. Timestamps:  00:00 Introduction: Overcoming Life's Overwhelm 02:12 How the Illusion of Importance Creates Overwhelm 06:50 Addressing Recurring Stressors 14:50 Making Life Easier: Practical Tips 20:46 Conclusion: Proactive Living Connect with me: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

I'm checking in with you on your New Year's resolutions.  If you're like me, you might have let go of them within a day and a half! This time, my goal is more manageable: to create small, consistent habits.  Did you know that almost half of what we do every day is out of habit? This is good news, because if we can turn the changes we want to make into regular habits we don't need to think about, we can more easily reach our goals. In this week's episode, I dive into the psychology of why we quit—our brain feels deprived when we focus on taking things away.  Instead, I propose a helpful mindset shift: instead of focusing on sacrifice, let's focus on adding in enjoyable things that support our goals. For example, adding 20 minutes of reading before bed or a morning breathing break to de-stress feels enjoyable and can help us reach our goal of reducing stress.  We also talk about the importance of becoming the person who already has the goal. What would a person with a great marriage or a fit person do? Start making decisions based on that persona.  And importantly, if you "fall off the wagon," I explain why you haven't failed—it's only a chance to adjust and reset. Don't quit, keep learning and going until you achieve your goal! Discover: Why most New Year's resolutions fail and how to be in the successful 10% of those who reach their goals. The key mindset shift from "taking away" (deprivation) to "adding in" (abundance) to make positive changes stick. Practical examples of habits you can add to boost energy, increase mood, and reduce stress. How to use the "Future Self" method to help you make better decisions in the moment. The power of consistency, even in small increments like 10 minutes a day. A non-judgmental approach to "falling off the wagon" and why you should always reset instead of quitting. Timestamps:  00:00 Introduction and New Year's Resolutions Check-In 01:28 The Power of Positive Habits 04:29 Adding Instead of Subtracting 08:33 Visualizing Success 10:44 Consistency and Making Adjustments 16:15 Overcoming Setbacks Connect with me: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

This is the last Overwhelm Cure podcast episode of 2025, and I certainly feel like we need a reset.  2025 was a year full of highs, but I also felt the stress and the weight of the world.  If you did too, I invite you to close that chapter, take what we learned, and plan for 2026. The Chinese zodiac brings the Year of the Horse, which signifies power, freedom, energy, and success. It encourages bold action, pursuing dreams, and overcoming obstacles through determination. 2025 was the Year of the Snake — a year of shedding what no longer fits our lives. As we approach a fresh new year, let's be honest about resolutions.  How long do yours last?  Did you know the average is 3.5 weeks? Mine is about a day and a half. I love making resolutions, but I often lack a plan.  Forming a new habit takes work, discomfort, and dedication, and when I realize how hard it is, I usually give up. This year, let's pick resolutions that are reasonable and realistic, and make a plan to support ourselves. Before we set 2026 goals, we need to first reflect on 2025.  In today's episode, you'll hear why most resolutions fail — and what you can do instead to make them stick in 2026. Discover: The problem with resolutions and why most fail fast. How to embrace the Year of the Horse (2026), which encourages power, freedom, energy, success, and bold action. The secret to creating goals that are genuinely achievable (hint: they need to provide joy and meaning). Why planning and support (even external) are essential. A counterintuitive approach to creating a consistent habit by going slow. How to create a plan for setbacks to help you stay on track. Connect with Kimberly: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

How to Prioritize Health, Declutter Your To-Do List, and Avoid Burnout this Season The busy holiday season is coming up fast. It might already be here for you when you listen to this. This year, I'm doing holidays differently, and I invite you to do the same. I'm challenging you to treat this busy period like the high-performance athlete you are. It's a marathon, not a sprint, and we need a strategy to make sure you can actually enjoy it without spiraling into overwhelm. In this episode, I'm sharing my essential six-step plan you can start on today to feel better. We dive into why prioritizing your health over everything else is the ultimate game-changer, how to be relentless about decluttering your to-do list, and the incredible freedom that comes from embracing the mantra: done is better than perfect. (my favourite mantra these days!) By taking the time to plan now, you'll return to work in the new year without needing a holiday from your holiday! What you'll discover today: How to put your health at the absolute top of your priority list (above baking, presents, and wrapping). A simple process to help you declutter and delegate your holiday to-do list while embracing the mindset that "done is better than perfect." How to take a realistic look at your holiday priority list — you might need to let go of some things! Building in time to rest and recover after your busy period (as a professional athlete would) will help you return to work in January feeling restored and rejuvenated. After the season, evaluate what worked, what you loved, and what you'd do differently to ensure you continue focusing on joy. If gift-giving is overwhelming for you, you'll love the 4-gift rule (it's my favourite!) Timestamps:  00:00 Introduction: Preparing for the Busy Holiday Season 00:55 Mindset of a High-Performance Leader 03:38 The Six-Step Plan for a Stress-Free Holiday 03:48 Prioritizing Health and Essential Tasks 05:28 Decluttering and Delegating Holiday Tasks 08:45 Effective Planning and Time Management 10:12 Daily Check-ins and Adjustments 13:23 Rest and Recovery 15:39 Evaluating and Learning from the Season 18:27 Conclusion and Invitation to The Overwhelm Cure Program Invitation: The Overwhelm Cure Program Join the Overwhelm Cure Program to learn step-by-step how to create a life that nurtures and supports you by taking things off your to-do list that aren't bringing you joy. You'll find a life much more in line with what you truly enjoy, lighting you up even with a busy household and job. Invest in yourself this season and sign up for the Overwhelm Cure Program. Sign up is open now! We start in January 2026. Join The Overwhelm Cure Program Connect with Kimberly: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

Finding Empathy and Peace at Holiday Gatherings With the holiday season filled with a stream of office parties, celebrations, and family gatherings, it's inevitable … We're going to run into "that person."  You know who it is.   The person you constantly find yourself judging or complaining about.   These people might even make you think twice about even attending the holiday party, because you'd rather not even deal with them. Or you go to the event and end up having to participate in conversations you don't want to have, endure their boisterous behavior, or even feel like you need to take care of them.  Perhaps they simply agitate us. They make us feel angry, frustrated, confused, and resentful. We might think, "If only they could have some self-awareness, they could see how they're impacting people!" Then, even worse, we end up talking about them behind their back, making snide comments, avoiding them, and sometimes confronting them out of sheer frustration.  Unfortunately, this doesn't resolve anything. It only makes us feel like terrible people, even though we're the ones getting our buttons pushed. In this week's episode, I'm asking a potentially controversial question: Do you think people are doing the best they can? How we answer this question might surprise you. What you'll discover in today's episode: Find out why asking, "Are people doing the best they can?" might be the most transformative (and controversial) question we can ask this holiday season. Discover how harsh judgment of others is actually a mirror of our own internal perfectionism. Learn when and how to set firm boundaries, even with family, to protect your mental health and choose peace. How to let go of magical thinking and hoping others will miraculously change overnight is a recipe for frustration (and what we should focus on changing instead). Understand the importance of accepting a relationship for what it is to find peace. This season doesn't have to be a repeat of every December past. I invite you to do things differently this year. Timestamps:  00:00 Introduction: The Dreaded Holiday Gatherings 01:26 The Problem with Difficult People 03:34 A Controversial Question: Are People Doing Their Best? 05:33 Empathy and Compassion: Changing Our Perspective 08:20 Setting Boundaries for Your Well-being 11:52 Self-Compassion and Extending Grace to Others 14:14 Conclusion: Prioritizing Peace and Joy This Holiday Season Connect with me: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

Strategies for an Overwhelm-Free Holiday Are you tired of feeling obligated to do all the domestic duties during the holidays, rushing around while everyone else is making memories?  In this episode, I address the elephant sitting around the Christmas tree. It's this … the common thread of resentment and exhaustion that many women face, despite their best efforts to create a "magical time" for everyone else. Listen: Your worth is not defined by what you can do for others this holiday season. It's time to put yourself on your Christmas wishlist and truly participate in the holiday fun. What you'll discover today: How to break the cycle of overworking and feeling guilty for accepting help.  Why the "I make it look easy" façade is built on exhausting yourself in the kitchen days ahead. Three crucial steps to having a fun, joyful, and connected holiday. How sharing the mental and physical load instills new family values — and specific tips to help get your family on board. How to reconnect with what you genuinely love about the holidays (beyond presents), such as childhood traditions or simple activities that bring you joy. How to manage the inevitable feelings that come up (like guilt and anxiety). Timestamps:  00:00 Introduction: Surviving and Thriving as Women During the Holidays 00:15 The Burden of Hosting: A Common Struggle for Women 01:02 The Hidden Resentment: Unseen Struggles 02:59 Breaking the Holiday Overwhelm Cycle: A New Approach 04:55 What Do You Really Want for Christmas? 06:34 Sharing the Load: A Family Effort 11:37 Managing Feelings of Guilt and Anxiety 15:35 Conclusion: Make This the Best Christmas Ever 16:21 Gift Yourself the Overwhelm Care Program Invitation: Give yourself the gift of banishing overwhelm for good. Invest in yourself this season and sign up for the Overwhelm Cure Program. Sign up is open now! We start in January 2026. Links from today: Sign up for The Overwhelm Cure Program Connect with me: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

Living BIG: How Boundaries, Integrity, and Generosity Free You from the Fear of Being Disliked Have you heard of the book, The Courage to Be Disliked, by Japanese authors Ichiro Kishimi and Fumitake Koga? Full disclosure: I haven't read it yet, but I know many people who have and highly recommend it.  The title made me wonder …  How would our lives be different if we were okay with people not liking us? In this episode, we dive into the concept of cultivating the courage to be disliked. This is a powerful idea that's foundational to overcoming overwhelm and burnout.  Because if we're making decisions from a place of wanting to be liked and accepted, we can easily overcommit and overwork—landing us in burnout.  Humans have a deep-seated fear of being disliked, which leads us to make unconscious choices that sabotage our happiness and prevent us from thriving. A significant source of stress is the constant worry about what others think, often leading us to go against our own wants and needs. There are, however, some "thought errors" that fuel this fear, such as believing we can read minds or that our actions directly cause other people's feelings. Let's dispel them today. What you'll discover today: How the fear of being disliked contributes to overwhelm and burnout. Why the primitive brain's drive to "fit in" often leads to choices that prevent us from thriving and living our best lives. How "Living BIG" — a concept from Brené Brown (Boundaries, Integrity, Generosity) helps us release the fear of being disliked and align with a more wholehearted life. Why firm boundaries are essential to keeping resentment at bay. Ways to have more integrity by choosing to do the right thing, even when it's challenging.  How bringing generous assumptions to our interactions reduces anger and gives us a more freeing perspective. Embracing the possibility of being disliked allows us to show up with more authenticity. Ultimately, being willing to be disliked is about honoring yourself, being authentic, and creating a life aligned with your true desires, which, ironically, is what people find most magnetic. Timestamps:  00:00 Introduction: The Courage to Be Disliked 00:48 Understanding the Fear of Being Disliked 02:02 The Impact of Social Perception 04:16 Overcoming the Fear of Judgement 08:47 Living BIG: Boundaries, Integrity, and Generosity 17:45 Embracing Authenticity 19:04 Conclusion and Invitation to The Overwhelm Cure Program Invitation: Sign up for The Overwhelm Cure Program If you're ready for change, I'd love for you to join me for the Overwhelm Cure Program starting in January 2026. It's an eight-week online program, where you'll participate in regular exercises, and we'll come together each week to discuss ways to help you finally overcome feelings of overwhelm. We start in January! Sign up. Links from today: Sign up for The Overwhelm Cure Program The Courage to Be Disliked book by Ichiro Kishimi and Fumitake Koga  Connect with me: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

Burnout: Recognizing the Warning Signs and Red Flags I'm seeing more clients go on leave from work due to stress than ever before. Just five years ago, it was rare for me to see this in my practice.  It's made me realize we need to talk about this. We especially need to learn how to recognize when it's truly time to take a break—before we run out of gas. What I've noticed is that most people wait YEARS—until their mind and body literally stop working—before they finally step away. I remember my own breaking point when my young kids asked a simple, everyday question, and I had to physically hold my tongue to avoid losing it on them. That's when I knew something had to change. We high-achievers often have a distorted belief that our worth is tied to our productivity, so we put everyone else's priorities first, while our needs come last. We assume that people might be angry at us for saying no, but that's rarely the reality (and if they are, they're actually the ones being selfish, not you).  Today's episode invites you to challenge your unconscious core beliefs, such as "I have to get things done at all costs," because it's simply not sustainable.  Nothing is worth your health, family, and friends. What you'll discover today: Why so many high-achieving women in their 40s and 50s wait YEARS before taking stress leave, pushing themselves until they literally cannot continue. The key warning sign that you're teetering on the edge of burnout. Physical, mental, and emotional warning signals indicating you're close to, or already experiencing, burnout.  How the mentality that our worth is tied to productivity is distorted thinking and a primary driver of burnout. Challenging questions to help you rewrite the unconscious thought that "getting things done is more important than my health". Why taking care of yourself is not selfish. It takes work to shift this mindset, but you are your most precious resource, and it's a lesson we need to learn now to sustain our health beyond our forties and fifties.  Timestamps:  00:00 Introduction: Rising Stress Levels 01:19 Recognizing the Early & Late-Stage Signs of Burnout 02:37 The Importance of Self-Awareness 03:38 Medical and Lifestyle Factors of Burnout 04:51 The Reality of Stress Leave 08:46 Mindset Shifts for Burnout Recovery 18:21 Defining and Identifying Burnout 25:06 Challenging Unhelpful Thoughts 29:15 Prioritizing Rest and Recovery 32:22 Conclusion: Embracing Change 34:36 Invitation: Join the Overwhelm Cure Program Invitation: Sign up for The Overwhelm Cure Program If you're ready for change, I'd love for you to join me for the Overwhelm Cure Program starting in January 2026. It's a six-week online program, where you'll participate in regular exercises, and we'll come together each week to discuss ways to help you finally overcome feelings of overwhelm. We start in January! https://www.kimberlyknull.com/overwhelm-cure-program Connect with Kimberly: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

How to navigate the overwhelming feelings of rejection without self-blame. In this episode, I'm sharing a personal and vulnerable topic: feeling rejected.  Rejection is a normal, yet often unconscious, human experience, but when it happens, it can feel horrible.  I recently went through an experience where a casual friend of 20 years stopped replying to my text messages, and it left me wondering what I could have done to cause it. Rejection can feel overwhelming — it's actually tied to our primal need for community, connection, and survival. Sometimes, there really is something we can take responsibility for and improve, while other times, it's completely about the other person and their current capacity or circumstances. And there's nothing for us to do. Now, here's how most of us react when we encounter the sting of rejection: We either push to fix the situation or shut down entirely.  In this episode, I'll share practical strategies for coping with rejection. Most importantly, I discuss how to put the experience into perspective and proceed according to your values, even when you don't get the clarity you want. Takeaways: Rejection is a normal human experience that can feel terrible, especially when it comes from people close to you, because we're hardwired for connection and community. Rejection often triggers intense emotions like sadness, hurt, and anger, and can lead to self-doubt, sometimes stemming from an unconscious expectation that everyone should like us. Why your initial reaction to rejection is often to "fix it," even if you don't care about the person, due to a biological and hardwired intolerance for being disliked. Examine your own behavior and ask yourself what you can take responsibility for. Accepting your own imperfections and apologizing can help, but avoid blaming the other person. Consider the other person's circumstances, because sometimes, rejection isn't about you at all, but about the other person's life, mental state, or capacity to connect. Cope with compassion and be sure to treat yourself with kindness, talk to trusted people, reflect rationally to challenge negative thoughts, engage in self-care, and monitor your mindset. Find clarity through your personal values — such as integrity- to guide your actions, set boundaries, and make generous assumptions about others' intentions. Timestamps:  00:00 Introduction: What is Rejection? 01:34 The Pain of Rejection 02:42 A Recent Personal Experience with Rejection 03:41 Historical Context of Rejection 05:32 A Human Biological Response to Rejection 07:34 Self-Reflection and Responsibility 11:06 Understanding Others' Perspectives 14:02 Coping Strategies for Rejection 22:20 Conclusion and Invitation to The Overwhelm Cure Program Invitation: Sign up for The Overwhelm Cure Program The Overwhelm Cure Program is a six-week program, where you'll participate in regular exercises, and we'll come together each week to discuss ways to help you finally overcome feelings of overwhelm. We start in January! Quick Links: Sign up for The Overwhelm Cure Program Connect with me: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

Overwhelm Is Your Body's Warning System Did you know that feeling overwhelmed is natural? It's just that we have a certain threshold for experiencing it. And some overwhelm is actually a good thing. In this episode of The Overwhelm Cure, we explore the ins and outs of overwhelm, including its often misunderstood purpose. It's actually a paradox: attempts to reduce our overwhelm can initially intensify it. Today, you'll learn more about what overwhelm truly is—an early warning system, not a diagnosed disorder—designed to nudge us to pay attention and make changes (usually when our plates are too full). A client of mine recently told me that her clue to stop working is when she's mentally and physically exhausted — this is NOT sustainable long-term. As a 20-year psychologist, I support my clients in creating healthy lifestyles that prioritize rest, wellness, and self-preservation. There is, however, a key difference between healthy and unhealthy overwhelm. We can also use healthy overwhelm as a strategy to increase our capacity for resilience. What you'll discover today: Overwhelm is a natural warning system, not a disorder. It signals that you have too much on your plate and need to pay attention. Simple ways to boost your capacity for stress and overwhelm. Intentional practices and routines are crucial for managing stress. A key reminder that you deserve a relaxed lifestyle and don't need to "earn" rest. How to spot healthy and unhealthy overwhelm and create more of the healthy kind. Why it's important to embrace uncomfortable emotions.  A 30-second daily practice to help you make lasting changes to support your well-being. When you're working to make healthy life and work changes, progress is often slower than we expect, but persistence is key!   Timestamps: 00:00 Introduction to Overwhelm 01:42 Understanding Overwhelm 02:08 Biological and Historical Context 03:37 Modern-Day Overwhelm 05:02 Managing Stress and Recovery 07:41 Healthy vs. Unhealthy Overwhelm 09:31 Mindfulness and Self-Preservation 10:59 Practical Tips for Overcoming Overwhelm 17:37 The Importance of Journaling 19:38 Conclusion and Final Thoughts Invitation:  The Overwhelm Cure Program is a six-week program, where you'll participate in regular exercises, and we'll come together each week to discuss ways to help you finally overcome feelings of overwhelm. We start in January! Connect with me: Schedule a free 20-minute consultation Sign up for The Overwhelm Cure Program Connect on LinkedIn Connect on Facebook Connect on Instagram

Why sacrificing sleep for "me time" is hurting you more than you think. I just learned this term — revenge bedtime procrastination.  Have you heard of this? Revenge bedtime procrastination is when we sacrifice sleep for "me time" because our days are so busy and stressful. It feels good in the moment, but it contributes to our exhaustion. I knew the concept, and I'm raising my hand because I totally do this, but I didn't realize it had an official name. Having time to ourselves is important, but sacrificing our sleep might be hurting us more in the long run.  Now, we often take sleep for granted, just as we do breathing. It's one of those keystone habits that, unless it's dialed in, the rest of our lives are much harder. If you're struggling with sleep, I get it because I've been there, not sleeping through the night for years, dealing with stress and perimenopause, waking up at 5:00 a.m. or in the middle of the night, and then being awake for hours.  At some point, we get so used to not sleeping well that it stops registering as a problem. But when we don't get enough sleep, it affects every single process in our body, brain, and lives. We crave more carbs, don't feel like exercising, are grumpier, less productive, and have poorer quality relationships.  There are many great reasons to prioritize sleep and avoid this cycle of revenge bedtime procrastination. The ironic part is, it's like drinking poison and expecting the other person to die. Nobody else is feeling the revenge, and it only ends up hurting us.  A good night starts with a good day, and we need to restructure our days to enjoy better sleep. Key Takeaways: What is revenge bedtime procrastination, and how is it affecting us? The long- and short-term impacts of sleep deprivation on our physical and mental health, productivity, and relationships. Why putting sleep first is non-negotiable. Rethinking your day to restructure your schedule and set boundaries to make more time for yourself. Specific mindset shifts to adopt to show you that you deserve breaks and "me time" without guilt. Practical tips to help you prepare for bed and enjoy many solid nights of sleep. What Cognitive Behavioral Therapy for Sleep (CBTI) can do for you. Timestamps: 00:00 Understanding Revenge Bedtime Procrastination 00:44 The Importance of Quality Sleep 01:08 Personal Sleep Struggles 03:25 Effects of Sleep Deprivation 05:53 Understanding Revenge Bedtime Procrastination 09:52 Strategies to Improve Sleep 13:17 Setting Boundaries and Prioritizing Self-Care 19:24 Practical Tips for Better Sleep 35:56 Conclusion and Resources Connect with Kimberly Knull: Visit the website Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

Just Because I Can Doesn't Mean I Should Over the past week, I've been connecting with lots of different people — friends, family, clients, leaders. It's truly lovely to share our lives, our successes, our joys, and even our struggles.  Something I noticed, though … when someone I care about is going through a hard time, I often find myself wanting to jump in and fix things. I really don't like to see people struggle, especially those close to me who I care about.  But I've realized that the further removed someone is from our lives, the less their issues actually impact us. And this is normal — our brains are wired for connection, and we're supposed to care when people we love are experiencing challenges. While I used to feel a strong responsibility to help, this usually led to my own feelings of anxiety and overwhelm. As women, we're usually socialized to be the problem solvers and caregivers. But constantly taking on others' problems can be exhausting! Not only that, but giving unsolicited advice when trying to "fix things" can feel like criticism to the recipient and lead to resentment on both ends. (I know how I feel on the receiving end of unsolicited advice!) Here's the thing, though — sometimes, focusing on others' issues can be a distraction from facing our own. In today's episode, I'm sharing my new practice, even after almost 20 years as a psychologist. This is an important one!  Key Takeaways: It's normal to want to help people we care about, and it's just as important to recognize our own emotional responses to their struggles. Consider who modeled caregiving and problem-solving in your own life. Holding space for others involves managing our own emotions while actively listening and understanding what the other person truly needs. Knowing our capacity and setting boundaries is essential for maintaining healthy relationships and avoiding burnout and overwhelm. Just because you can help, doesn't mean you should. Before you offer support, ask yourself (or the person you want to help) if it's in everyone's best interest. Timestamps:  00:00 Introduction to The Overwhelm Cure 01:28 Understanding Empathy and Responsibility 06:42 The Problem with Unsolicited Advice 10:00 How to Hold Space 15:17 Balancing Personal Boundaries When Helping Others 18:57 Facing Our Own Issues 24:00 The Serenity Prayer and Final Thoughts 27:38 Overwhelm Cure Program Invitation Invitation: Sign up for The Overwhelm Cure Program The Overwhelm Cure Program is a six week program, where you'll participate in regular exercises, and we'll come together each week to discuss ways to help you finally overcome feelings of overwhelm. Link to sign up now - https://www.kimberlyknull.com/overwhelm-cure-program   Connect with me: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

Today, I'm sharing my personal journey and strategies you can use right now to help you rest, reset, and recover, especially after a busy time like Canadian Thanksgiving, where we quickly shift focus to the Christmas season. Many of us, myself included, come out of a long weekend feeling fulfilled but also totally exhausted.  We think, "there's too much to do and not enough time," which often leads to pushing harder instead of resting and recovering. I used to operate this way, pushing through despite being completely spent, thinking others needed me, and I had to get things done. This mindset, I've learned, is a direct path to burnout because we're not paying attention to our own needs. Now, I anticipate feeling tired after busy times like long holiday weekends. I do a body scan to check my physical and emotional energy levels.  My next step is to make a plan. Our brains love to overwhelm us with a million to-dos, so I write everything down, even small tasks like showering or meal prepping. Then, I prioritize. I learned to tackle the most important, often hardest, tasks first, just like my parents used to say, "homework before play." This gives me a big sense of accomplishment.  Each day, I aim to focus on my top three priorities, and anything beyond that is a bonus. It can cause anxiety to limit myself, but sitting with that feeling helps create a more realistic and sustainable day.  This week, I'm committing to rest and recovery, which means I won't tackle everything on my long to-do list — and that's okay because I'll be more productive in the long run. As we prepare for the next batch of holidays, including Thanksgiving if you're in the U.S., think about how you want the holidays to feel. In today's episode, you'll hear some of my practical tools and tips to help you truly rest (plus a marathon running analogy that I think will really bring the point home). Key Takeaways: Offer yourself empathy, accept that you're not always going to be at 100%, and allow yourself to rest and recover without judgement. List, prioritize, and plan all your tasks so you can see the top 1-3 essential items to focus on each day. Do the hard tasks first to reduce stress and boost your feelings of accomplishment. Set realistic expectations for yourself after a busy stretch or a series of life events. Don't be afraid to ask others for help (trust them to be honest about their availability). Spend some time planning for future busy seasons. And remember, it's also okay to scale back on your plans, holiday events, and to-dos if they don't truly align with your goals. Timestamps:  00:00 Introduction and Overview: Post-Holiday Exhaustion 00:53 The Overwhelm Cycle 01:37 Recognizing our Need for Rest 05:00 Self-Empathy and Planning 06:22 Prioritizing Tasks During Busy Times 07:50 Managing Expectations and Anxiety 09:03 Planning for the Future 12:55 Family Involvement and Delegation 16:15 Conclusion and Final Thoughts   Connect with me: Sign up for the next Dare To Lead Workshop Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram  

Grow a Little Each Day Today, I'd like to share a recent experience that led me down a bit of a rabbit hole. I was in a mobility class at the gym, and as I rolled a tiny yoga therapy ball under my foot, I had this overwhelming thought: "I wish I had known about this sooner!" This really hit home because years ago, before COVID, I injured my foot after a run without much training. And it's been bothering me ever since. After a recent trip that had me on my feet much of the time, my foot was really sore.  But then, regret started to creep in. I wish I had used these yoga balls for my feet ages ago. My thoughts drifted to my kids, who are athletes, and how they could have benefited. And then, thought back to COVID and how I wished we had been more active as a family back then.  It's incredible how easily we can fall into this pattern of looking back and thinking, "I wish I had been doing this for a long time." I even found myself thinking about my eating habits and wishing I had known more about balancing blood sugar when I was younger. But here's the thing — while this line of thinking might be true, we often wish we had known things sooner; is it actually helpful?  For me, wishing I had done things differently didn't make me feel motivated or optimistic. It actually made me feel defeated and as though I had wasted my time.  Our brains, in their attempt to solve problems, often take us back to the past, replaying scenarios.  It's an adaptive process, but with our negativity bias, we often use it against ourselves. So, how can we use the past in a positive way?  We learn! Now I know what happens when I don't take care of my feet, or when I don't take my iron supplements. We can enjoy this process of learning and growing. Here's what you'll hear about today: Regret is a natural human tendency, but not always helpful. Discover how to turn it into motivation. Our brains attempt to solve problems by replaying the past. This is an adaptive process, but our negativity bias can lead us to use it against ourselves. How to shift from regret to learning and growth, and use past experiences as lessons to inform future actions. Why self-compassion is important to move past the negativity in regrets. Ways we can extract all the possible lessons from our life experiences so we can do things differently. The 1% secret to implementing change through small, consistent habits. Timestamps:  00:00 Introduction and Personal Story 01:36 Reflecting on Missed Opportunities 03:40 The Impact of Regret 05:07 Shifting to a Positive & Motivational Mindset 08:05 Practical Tips for Self-Compassion and Growth 12:07 Building New Habits 17:47 Conclusion and Final Thoughts Quick Links: Self-Compassion.org Atomic Habits by James Clear Connect with me: Sign up for the next Dare To Lead Workshop Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

The Gender Gap in Self-Worth: A Psychologist's Perspective "Do I deserve this?" "I don't know if I deserve this?" These brought me to the question: "Do men wonder if they deserve their success?" Women, it's not your fault. After speaking with hundreds of women over the past week, I found that this question came up repeatedly.  Here's what feeling undeserving looks like: Not asking for higher compensation for work Giving more, potentially to the point of overwork and burnout Not applying for the promotion Working more to compensate for the thoughts that we're undeserving The thing is, this all leads us to feel overworked, overwhelmed, and burned out. When these thoughts come up, notice what you feel in your body. Where do you feel it? Is it a tightness in your chest? Do your shoulders creep up towards your ears? Next, identify the emotion coming up. Look, when we achieve more than we ever dreamed, our self-concept—our sense of who we believe ourselves to be and what we deserve—needs to evolve. And often, we lack a frame of reference for this new level of achievement. I'm exploring this question of deservingness today. Here's what you'll discover: Many women, especially leaders, struggle with the feeling that they don't deserve their successes. How feelings of unworthiness often lead to self-sabotage—such as not asking for a raise, working long hours, or avoiding career advancement. Societal conditioning and traditional gender roles contribute to women's difficulty in defining their worth, especially in professional settings. To overcome these feelings of deservedness, it's crucial to redefine our self-concept and imagine who we want to be. How to develop grounded confidence by knowing your worth without hustling for it. Timestamps:  00:00 Introduction to the Overwhelm Care Podcast 00:20 Women Asking, "Do I Deserve This?" 01:30 Gender Differences in Self-Worth 02:39 The Impact of Self-Sabotage 03:56 Identifying and Understanding Self-Worth 07:29 Redefining Self-Concept for Women 12:39 Imagining Your Future Self 16:05 Embracing Success and Self-Worth 21:56 Wrap Up and Contact Information Connect with me: Sign up for the next Dare To Lead Workshop Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram