The Overwhelm Cure

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

The Case for Taking Breaks I'm heading out on a week-long journey, training leaders across the province in resilience and Dare to Lead skills.  While I love my work, this trip also means I'll be missing my daughter's first national competition of the season, and a wave of mom-guilt is washing over me.  While my family is my top priority, my work schedule is planned months in advance, and sometimes my kids' schedules are a bit last-minute.  My husband is taking her instead, and I know they'll do great, but the guilt and fear of missing out (FOMO) are still there under the surface. This situation reminds me of how often we, as parents, feel guilty when we take a break from our responsibilities.  Sure, I could have rescheduled or canceled one of my commitments to be there, but sometimes it's good for our kids to have time to bond and learn to navigate things without me. Today's episode is the permission you may have needed to take the trip, put your learning first, and trust that your kids are well-taken care of. Takeaways from this episode: Mom-Guilt and FOMO are common: It's normal to feel guilty or experience fear of missing out when taking a break from responsibilities, especially as parents and leaders. Prioritizing ourselves is essential; investing in our mental health and wellness by taking breaks is important for our overall well-being and the health of our personal and professional relationships. Challenging the "do it all" mindset: We often believe we’re the glue holding everything together, leading to over-responsibility and neglecting our own needs. Kids benefit from rested parents: Coming back from a work trip or a kid-free vacation feeling rested and recharged can make you a happier and more effective parent, ultimately benefiting your children. Diverse support networks for our kids: When our kids spend time with other trusted adults, it helps them develop their social networks, shows them the extent of their support, and offers fresh perspectives. Timestamps:  00:00 Introduction and A Personal Story 00:58 Guilt & FOMO from Taking Breaks 03:21 The Importance of Independent Time 04:42 Investing in Your Well-Being 06:36 The Myth of Parental Sacrifice 11:32 The Benefits of Time with Trusted Adults 12:53 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 Related Episodes: 16. Prioritizing What Matters and Putting Yourself First 17. How to Break Free from Mom Guilt 24: The Heart of Self-Care: Beyond the Bubble Bath

How well do you accept help? This used to be an Achilles heel for me: Accepting and receiving help without guilt. While I've come a long way in making holiday gatherings special without wearing myself out, I used to approach them with overworking and then eventually resenting the work and being kind of cranky about laboring away in the kitchen instead of enjoying my guests. The Canadian Thanksgiving is coming up soon, and people have been reaching out, asking, "What can I bring?" and "How can I help?" Now, I have to admit that these questions make me uncomfortable. Between hyper-independence and a sprinkle of perfectionism, I used to work really hard and take on too much, while trying to make it look easy. This never works well! Today, I know better. Now I know it's not going to serve anyone to stay up all night working.  I asked myself: How do I want to feel when hosting a holiday gathering? I want to feel happy and connected. The work is essentially about how I go about creating that result. Today, you’ll hear about how healthy reciprocity is good for our relationships and our overall well-being. Here's what you'll discover today: Why it's important to become aware when we're feeling overwhelmed, so we can address it. Why so many of us struggle to accept help without feeling guilty. How women often face cultural expectations to be the primary caregiver, host, and problem-solver—leading to hyper-independence and burnout. When a desire for perfectionism and control can lead to taking on too much. The sneaky way over-functioning leads to stress, exhaustion, anger, and resentment. Systems thrive on balance, and people naturally want to give back—so the more we allow others to help, the healthier, more joyful relationships we foster. Some sample new thoughts you can practice to help you welcome help, like: "I'm just as important as everyone else," "I don't need to do everything or prove anything," and "My worth is not tied to what I can produce." Remember, uncomfortable feelings are signals that something is off and needs to change. Question where these thoughts and feelings came from, ask if they're serving you, and see where you can shift your perspective to healthy reciprocity to help you find more joy and connection. Timestamps: 00:00 Introduction to The Overwhelm Cure 01:06 The Importance of Asking for Help 02:44 Hosting Holidays and the Pressure to Be Perfect 06:08 The Accompanying Guilt Accepting Help 12:36 Understanding Reciprocity & Its Benefits 18:08 Changing Our Mindsets and Practicing New Thoughts 24:59 Invitation 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

Listen, there's no good girl star. So, how about we prioritize our happiness and only let kind people into our lives? This is the topic I'm covering today, as the mantra "let them" became my go-to the other week. You might already be familiar with Mel Robbins' "Let Them" philosophy, which can lessen overwhelm and improve relationships. The theory she explores in her book, “Let Them,” is that we will feel less stress and have better relationships if we let others be who they are, without any interference or judgement.  And in this episode of The Overwhelm Cure, we explore this concept as a practical strategy to reduce our stress and overwhelm so we can free up mental space and energy to look after ourselves. “Letting them” requires us to fully accept people and their choices. I get it, it can be hard when we disagree with the decisions or actions of loved ones or friends. But then, there’s the freedom we experience when we get to focus on ourselves and take care of our needs. Key Takeaways: Breaking down Mel Robbins' "Let Them" theory helps us let go and allow others to be themselves, making their own choices and effectively taking the stress and pressure off ourselves. We often try to change others in an effort to control them, thinking it'll lead to our own peace and happiness. BUT — this usually robs us of our unique journey and learnings while increasing our stress. By adopting the "Let Them" approach, we take our power back and can shift our focus from controlling others to managing our own reactions — freeing up the mental and emotional energy that we'd otherwise spend getting frustrated and angry. Going beyond "Let Them" and using "Let Me" when we need to take actions to protect ourselves, such as setting boundaries, having direct conversations, or limiting contact. Putting our mental health and wellness first, we evaluate relationships, recognize when they’re depleting rather than nurturing, and make choices that prioritize our peace. This episode will help you understand how to apply the "Let Them" and "Let Me" principles to create more calm, peaceful, and fulfilling relationships in your life. Quick Links: Work with me 1:1 The Overwhelm Cure Program Mel Robbins "Let Them" Theory Timestamps:  00:00 Introduction to Overcoming Overwhelm 00:46 Identifying Sources of Frustration 02:40 The Concept of 'Let Them' 05:03 Accepting Others and Focusing on Ourselves 08:02 Implementing 'Let Them' in Real Life 09:07 Going Beyond 'Let Them' 10:50 Setting Boundaries with 'Let Me' 15:11 Final Thoughts and Invitation Connect with Kimberly Knull: Sign up for the next Dare To Lead Workshop Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

Today I'm talking about something incredibly simple yet profoundly impactful: checking in. Recently, my oldest daughter moved out for university, and it was a surprisingly difficult experience for me.  What truly helped actually surprised me.  A friend picked up the phone (like with an actual call) to see how I was doing. It was such a small gesture, but it made me feel so cared for. It really meant a lot to me. As parents, professionals, or even just women who spend a lot of time and energy looking after others, we often don't get that same care in return. That's why I'm realizing the importance of us taking the time to check in on each other.  Whether it's a quick call or even a text message, it can make someone's day. Really, it's a highly underrated yet essential way to connect and nurture the people we care about.  As a psychologist, I see firsthand how loneliness is a real and growing problem — even an epidemic in many countries.  What I'm doing:  I've found it helpful to keep a list of people I want to connect with more often. Then, I schedule time to reach out to them to check in and, in some cases, make plans. If you find yourself craving more connection and even deeper connections, be the one to reach out. As nice as it would be, our loved ones can't read our minds.  So, don't be afraid to reach out and ask a friend if they'd like to grab a coffee.  Here's what you'll find in today's episode: A simple check-in can take 30 seconds and be the thing that completely uplifts someone's mood. How I'm nurturing my connections today: Reaching out demonstrates that we value people — we're investing our time and energy. How a quick text, email, or phone call can help lessen feelings of loneliness. Why, if you're craving connection, I invite you to take the initiative and be the one who reaches out. A reminder that if your friends and family aren't checking in on you, don't take it personally. Don't be afraid to ask for support when you need it. How checking in on others not only helps them but also contributes to your own happiness and well-being. Timestamps:  00:00 Introduction & Watching My Daughter Move Away for College 01:47 The Importance of Checking In 03:43 The Power of Connection 08:56 Practical Tips for Reaching Out 13:55 Building and Maintaining Relationships 17:31 Overcoming Loneliness and Expanding Your Network 19:31 Acts of Kindness 21:26 Final Thoughts and Professional Support Quick Links: Sign up for the next Dare To Lead Workshop Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

Just because you've always done something doesn't make it a good reason to keep doing it. I'm bringing this idea with me into the changing seasons, as we sadly say goodbye to summer fun and travel, and transition into fall. Whether the kids are going back to school or, in my case, one is heading off to college, it's a season to review what's been working and what needs to change to close out the rest of the year intentionally. September often feels like a fresh start, like a "new year" without the countdown and ball drop — making it the perfect season to reevaluate all our routines.  All of my clients are working to make improvements in at least one area of their lives, and this seasonal shift brings an excellent opportunity to review our priorities and embrace some new habits and routines that foster personal growth. And I'm right there with them reviewing what's been working well and what needs to change. That's why, this week, I'm sharing four simple strategies to help you create intentional and positive changes this fall. Here's what you'll hear today: Why fall is an excellent time to establish new, intentional routines. The importance of routines in conserving mental energy and reducing daily decision-making. How small, consistent actions are more effective than infrequent, large efforts. Why choosing how you'll FEEL is the most important choice in guiding your daily habits. An invitation to challenge all the external "shoulds" and prioritize the habits that genuinely serve you. The key to making habits stick for the long run. Timestamps:  00:00 Introduction: Wrapping Up Summer 00:18 Embracing Fall and Its Changes 01:06 The Importance of Routines 03:00 Creating Effective Habits 05:32 Setting Intentions for Fall 09:48 Evaluating and Adjusting Your Fall Routine 12:59 Practical Tips for Daily Habits 16:23 Conclusion: Make Intentional Choices Quick Links: Sign up for the next Dare To Lead Workshop Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram Related Episodes: 31: Beat Decision Fatigue & Make Better Choices 21: Navigating Life Transitions: How to Cope with Overwhelm 15. How To Create Healthy Daily Routines To Reduce Stress and Overwhelm

"It's the most wonderful time of the year!" These are the sentiments from many parents as their kids head back to school. But for some, it's not quite the best time of the year. Here in Canada, the weather hasn't been cooperating. Though of course, as Canadians, we know we can get fresh air in any weather with the appropriate clothing. Barring the rainy summer weather, some of the clients I've been talking with are feeling: Stressed from summer vacations and having to change plans while navigating the pressure to make everyone happy Overwhelmed with planning when things don’t work out “perfectly” Challenged by the tests of parenting, from entertaining young kids to changing roles and becoming more of a coach and mentor to your older kids Even if you've been having some challenges over the summer, these are actually a positive thing. We can learn some essential lessons from the ups and downs of parenting, co-parenting, and life with our families. Consider it a stress test for your family and your life. Key takeaways from today's episode of The Overwhelm Cure: How to reframe difficult summer moments as opportunities to learn and adjust your parenting strategies. Evaluating what's actually fun for ALL your family members. Chances are—simple might be better. How to think intentionally about your guiding principles, values, and goals for your kids' childhoods. Why it's okay to let struggles happen—while it's uncomfortable, this is how kids learn and grow. The importance of taking time to recognize and grieve the shifts in identity that come with kids gaining independence, getting their driver’s licenses, and even moving out to go to college. Being okay with the imperfect moments—focus on managing your thoughts and stress response so you can be a good role model for your kids. Most of all, make sure you're taking the time to look after yourself. Take the time to care for your body and mind, and stay connected to what you truly want. Remember, it takes a village to raise kids. We were never meant to parent alone. It’s okay to ask for support. Timestamps: 00:00 Welcome to Back-to-School Season 00:56 Summer Parenting Challenges 02:41 Stress Tests and Parenting Insights 05:42 Traveling with Kids: Lessons Learned 07:48 Simplifying Family Vacations 13:02 Reflecting on Parenting through Your Childhood 15:31 Parenting Plans and Values 20:54 Identity Shift as Kids Grow More Independent 24:56 Final Thoughts on Parenting & Invitation to Seek Support Quick Links: Explore working with Kimberly Knull Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

"Is this as good as it gets?" "Is this really all there is? If you've ever asked yourself these questions, you're not alone. And you might also be focused on productivity and getting things done. We often turn to these unintentional strategies when we get overwhelmed in an effort to make our lives easier. But we end up making things much harder. While our brains try to simplify things, we end up cutting back on the very things that truly nourish us — sleep, fun, and even silliness. The things we often perceive as "nice to haves" or "extras" — but should actually be non-negotiable. We tell ourselves it's temporary and that when we have more time, we'll bring back in the "extras," but these cutbacks can quickly become new, unsustainable habits that neglect sleep, socializing, and fun, leading to burnout. Drawing from my recent Courageous Leaders Mastermind Retreat the other week, I saw how this was showing up in women's lives right now. In this week's episode, I dive into the three main problems contributing to this unsustainable cycle: being overly focused on productivity, ending up tired and grumpy from self-deprivation, and seeing basic self-care as selfish. I also address the lies our brains tell us about needing to control everything and everyone. It's time to realize that you are just as important as everyone else and deserve an extraordinary, fulfilling, and fun-filled life! Here's what you'll learn today: How the attempts to simplify our lives can inadvertently lead to more overwhelm. The reasons why we tend to give up nourishing activities when we're overwhelmed. Why self-care, rest, and connection are essential, not just "nice to haves." How to identify and challenge those tricky self-sacrificing thought patterns. Practical strategies for prioritizing tasks and incorporating joy into your daily life. 3 powerful and practical solutions to help you shift your mindset, make good choices by prioritizing and delegating, dreaming big about what truly makes you happy, and intentionally changing unhelpful thought patterns. Timestamps: 00:00 Introduction: Unintentional Ways We Complicate Our Lives 00:28 The Cycle of Overwhelm 01:59 The Importance of Rest, Connection, and Fun 05:24 The Three Problems Contributing to Overwhelm 10:02 Three Solutions to Take Back Your Time and Joy 15:44 Changing Your Mindset for Better Self-Care 19:12 Conclusion: Taking Control of Your Life Quick Links: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

Boost your decision-making skills by practicing them daily. Whether you're on vacation or at work, you've got decisions to make every day. And when we get stuck in a loop, unsure what action to take, we can end up feeling overwhelmed because we're worried about picking the "wrong" choice. But what if there were no "wrong" choices? Did you know that our brains have a limited amount of decision-making capacity each day? Maybe you've noticed how you make better decisions when you're well-rested or right after a healthy meal.  And on the flip side, maybe you make questionable decisions when you're tired, hungry, or stressed. Have you ever tried to focus on a big decision when you're hangry? It's hard!  When we practice decision-making, we improve our skills. The more efficient we are at making decisions, the more quickly we can make good decisions, also leading us to feel calmer in the moment. Summer is winding down, and whether you're heading out to the cabin or vacationing overseas, these are great opportunities to test-drive your decision-making skills. If you struggle with decisions, you'll find today's quick episode super helpful: What you'll learn: Why decision-making skills are KEY for reducing stress and overwhelm. How many decisions you can confidently make in a day depends on your level of "decision fatigue." Practical strategies to help you make fewer decisions each day and conserve your mental energy for the big choices. How timing your decisions at the right time can make every choice easier. The power of habits in eliminating decisions completely. I hope you'll take the strategies I share today to help you become a more effective decision-maker. Timestamps:  00:00 Introduction to Decision Making 01:53 Understanding Decision Fatigue 03:19 Tips for Effective Decision Making 06:49 The Importance of Planning Ahead 12:03 A Real-Life Decision-Making Example on Vacation 20:56 Conclusion and Final Thoughts   Quick Links: Explore working together Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram  

How do you handle emergencies? I don't mean the 9-1-1 cases.  This week, I've had several clients share their "emergency situations" that popped up in their lives. This prompted me to reflect on how we perceive and respond to these moments. I've certainly been in emergencies myself, and there are definitely ways we can make things either better or worse. And it's not just this week. For 20 years as a psychologist, I've heard many stories of these non-911 situations described as emergencies.  Perhaps this is how you got your needs met in childhood. But as an adult, constantly labeling things as emergencies can lead others not to take you seriously. When really, you can get help by simply asking for it, expressing that you're overwhelmed or stressed. When our minds perceive something as an emergency, it triggers our stress response, kicking it into high gear and taking our thinking brain offline and pushing us into fight, flight, or freeze mode. This is a basic instinct designed for true dangers, like a bear chasing you.  The problem is that when we react this way to non-emergencies, we can end up making poor choices, leading us to feel even more overwhelmed. While 911 isn't always appropriate, asking for help is. My clients were able to talk through their challenging situations with me, realizing their brains went straight to panic and worst-case scenarios, when really, there wasn't enough information to warrant worrying about those outcomes. We explored various options, developing game plans beyond their initial thoughts. Here's what I cover today: How to differentiate between true and perceived "emergencies." The physiological impact of perceiving everyday situations as an emergency. Why it's important to regulate emotions before taking action in stressful situations. Practical techniques for emotional regulation, such as box breathing. The role of setting boundaries and allowing others to face consequences in non-emergency interpersonal conflicts. The value of asking for help and brainstorming solutions with others. The importance of taking time to assess a situation when no one is in immediate danger. Timestamps: 00:00 Introduction to Emergency Situations 00:44 Defining a Real Emergency 02:05 Perception vs. Reality of Emergencies 04:08 Emotional Reactions and Coping Mechanisms 05:31 Practical Steps to Handling Emergencies 09:20 The Importance of Emotional Regulation 17:05 Real-Life Example: Lost Wallet While Traveling 20:43 Conclusion and Final Thoughts Quick Links: Kimberly Knull Website Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

Can you relate to this? The panicky sense of overwhelm that comes with deadlines looming or when you're preparing for a trip.  As I get ready for an overseas trip and a workshop, I'm feeling the pressure to get everything done before my calendar closes and I unplug and relax for three weeks.  This inspired me to share my strategies for tackling overwhelm through organization with you today. In this episode, you'll hear why organization truly matters and how it can stop that overwhelm spiral. And it's certainly not about being perfect, but about creating systems that support you through your busy life.  Our brains are great at generating ideas, but they don't always take into account our physical energy or time constraints. Then we end up convincing ourselves we need to do a million things when it's simply impossible.  Here's what you'll learn today: How becoming more organized can cure overwhelm in both the physical and digital spaces Why taming the "perfectionist beast" can save you tons of time and energy How simply identifying the source of overwhelm and naming it can lessen its grip on us  Practical ways to prioritize your to-do list so you can focus on what HAS to be done  My favorite time management technique from Mel Robbins, which works every time especially for the tasks I don't want to do (like bookkeeping) Really, done is better than perfect in most of these situations. This episode delivers a hefty dose of compassion and some practical examples from my life as I hit record for this episode while my lengthy pre-vacation to-do list waited for me. Timestamps:  00:00 Introduction and Personal Story (Preparing for travel and a workshop) 04:28 The Importance of Organization 07:21 Identifying Types of Clutter 10:21 Setting the Stage for Productivity 11:31 Prioritizing Tasks Effectively 14:22 Dealing with Digital Clutter 17:22 Tidying Up with Compassion 21:25 Organizing Your Time 26:04 Celebrating Wins and Self-Compassion 30:57 Conclusion and Final Thoughts Quick Links: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

In this special episode of the Overwhelm Cure Podcast, I'm sharing my reflections after 20 years of marriage.  I've gained many valuable lessons and insights over the years and am excited to share them with you. You'll hear about some important topics: choosing a compatible partner,  open communication, the significance of being fully committed to the relationship. You'll also hear about my experiences raising kids, managing expectations, handling conflicts, and finding ways to keep our marriage fun. Truthfully, it's challenging at times, but our relationship today is stronger than ever. I'm looking forward to the next 20 years! Timestamps: 00:00 Introduction: 20 Years of Marriage 01:11 The Beginning: How We Met 04:53 Marriage Realities: Statistics and Personal Experiences 08:31 Lessons Learned: Choosing Wisely 13:14 Commitment and Communication 22:39 Being a Best Friend and Fixing Yourself 31:23 Parenting and Planning for the Future 33:16 Seeking Help and Having Fun 37:34 Conclusion: Thriving in Marriage Links: Kimberly Knull Website Kimberly on LinkedIn Kimberly on Facebook Kimberly on Instagram

How did you sleep last night? In today's episode, I tackle a common struggle women experience — exhaustion and quality sleep. You'll hear some of my own experiences with chasing good sleep, too. When I realized I couldn't keep chasing busyness as a status symbol, I needed to focus on getting a solid night's sleep.  I used to fall asleep just fine, but then I'd wake up in the middle of the night and struggle to get back to sleep. Hormones played a role, too, so I had some sleep testing done. While productivity was once tied to my self-worth, chronic exhaustion ultimately made daily life difficult to manage. Chronic sleep deprivation has physiological and psychological effects, which can lead to sugar and processed carb cravings. Reaching for a third cup of coffee isn't going to help in the long run — or do much for our adrenaline and cortisol levels either. Listen in for some actionable advice to help you improve your sleep habits. Takeaways: Sleep is a foundational keystone habit: Prioritizing sleep makes managing stress, maintaining energy, and solving problems much easier. Consistency is key to solid sleep: Establish a consistent wake-up time and work backward to set a regular bedtime, sticking to it for several weeks to regulate your circadian rhythm. Daytime habits impact nighttime sleep: Limit caffeine intake (especially after noon/2 pm) and incorporate exercise earlier in the day. Explore underlying factors: Check with your doctor to rule out any medical issues like allergies or hormonal imbalances. Manage stress: Stress significantly impacts sleep quality; identifying and addressing stressors in your life, and even considering cognitive behavioral therapy, can greatly improve rest. Timestamps: 00:00 Introduction to Overwhelm Care Podcast 00:12 The Importance of Sleep 02:03 Personal Sleep Struggles and Solutions 03:55 Medical Interventions and Lifestyle Adjustments 06:07 Creating a Sleep-Friendly Environment 15:19 Establishing a Consistent Sleep Routine 20:33 Daytime Habits for Better Sleep 22:43 Supplements and Medical Advice 24:37 Addressing Stress and Cognitive Behavioral Therapy 26:02 Final Thoughts and Encouragement Links: Kimberly Knull's Website Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram    

🎉 It's my birthday, June 28th, and I'm officially 50!  Can you believe it? I was born in 1975, and now I've reached the big 5-0.  When I was a kid, I thought 50 was OLD — like Golden Girls old — you know, big glasses, short permed hair, and becoming a grandma. Honestly, though, I feel nowhere close to that stage of life. I feel more like 30 or 40 years old.  It's truly a privilege to be thriving, not just surviving, and cultivating a life I'm proud of. On this week's episode, I'm chatting about what 50 years have taught me — all the things my mom never told me. I'll also share some predictions for the next decade.  I'm diving into some huge lessons I learned, especially after my 40s brought some unexpected challenges like hormone changes and burnout. I thought I'd be sailing smoothly, but that decade was a rollercoaster. I even "retired" at 44 because I was so burned out.  While I wish I'd learned these things sooner, I'm grateful to be figuring them out now and passing them on to my kids, and to you. 4 Key Takeaways: Prioritizing personal well-being (mental and physical health, self-care, setting boundaries) becomes increasingly important, especially in midlife. Understanding and acting on your personal values and letting go of the need for external validation is key to a more fulfilling (and fun) life. Defining and pursuing your own priorities and delegating draining tasks are key to avoiding burnout. Dreaming big and continually setting new goals can lead to a life that surpasses your initial expectations. 5 Recommended Actions: Reflect on what truly brings you joy and prioritize those activities. Evaluate your current health and wellness habits, like your sleep, nutrition, and movement, then identify one small area you can improve. Identify your core values and consider how you can align your daily actions with them. Practice setting and communicating boundaries in your relationships. Allow yourself to dream big about your future, even if it feels uncomfortable. Links: Schedule a complimentary 20-minute consultation with Kimberly Connect with me on LinkedIn Timestamps:  00:00 Introduction and Turning 50 01:18 Life Expectancy Through the Ages 06:14 Lessons from My 40s 11:13 Key Life Lessons at 50 22:31 Looking Ahead to the Next Decade 27:49 Conclusion and Invitation  

We just experienced the longest day of the year. In Calgary, where I live, we recently had daylight from 5:00 a.m. to 10:00 p.m.  That's a lot of daylight!  And overwhelm can creep in when we try to cram a year's worth of fun and joy into only two months. Summer goes by so fast. So, instead of rushing through the season, let's get super intentional to create our best summer ever. How do these intentions align with how you want to feel this summer? Think back to months ago, those cold and dreary January and February nights, when you're imagining the beautiful summer sun, dreaming of a tropical location.  Well, we've got that now. So, how will you use it? In this episode of The Overwhelm Cure, we'll:  Make sure YOU are at the top of your list of summer priorities while balancing your family's wishes and needs, too. Work on clarifying how you want to feel this summer with a list of all the experiences you and your family want. Review practical ways only to do what YOU want this summer, including delegating some things or taking them off your list. Discuss how to practice the discomfort of not meeting unreasonable expectations—some may even be your own. Talk about how to let go of perfection and the idea of being the "perfect" wife/mom/boss all season long. Take back some of your time and energy this summer season and give yourself the gift of a memorable and restorative summer. If you need some extra support to help create your best summer ever, get in touch.   Timestamps:  00:00 Introduction and Summer Solstice 02:24 Setting Intentions for the Best Summer Ever 04:27 Creating a Manageable Summer To-Do List 06:49 Delegating Summer Tasks and Letting Go of Perfection 14:51 Summer Planning with Your Family 18:50 Opportunities to Build Meaningful Connections 21:04 Planning for Downtime and Summer Boredom 23:31 Conclusion and Invitation   Other episodes you might love: 7. Plan Your Best Summer Ever: How to Create a Fun Summer Bucket List 10. The Play Prescription: Enhancing Creativity, Empathy, and Mental Wellness 8. Strong Boundaries: Your Defense Against Overwhelm  

Today, we're diving deep into a topic that's important but one we sometimes misunderstand: self-care. We often think of self-care as bubble baths and massages, and while those things are lovely, they might not give us the lasting feeling we're truly looking for. In fact, I've come to realize that true self-care isn't an action but actually a question. It's about really understanding what's going on within us. When we think about self-care, do we immediately go to facials, pedicures, or a new outfit? These things sound great and can be a part of self-care, but they might only make us feel good for a few minutes. Sometimes, they even come with unwanted side effects. I remember feeling like every day was Groundhog Day when my kids were little – that monotony can be really draining. A client recently shared a similar feeling, and it reminded me how common this experience is. It got me thinking about what we would change in our lives if we could.  Would we want to be less busy, stressed, tired, frustrated, or overwhelmed? I ask this question because there's a skill that can help, and it has a powerful question attached to it. That skill is mindfulness.  Here's the question we need to ask ourselves: What do we really need? This is the heart of true self-care. Instead of simply noticing we don't feel awesome and numbing those feelings, we need to ask what's honestly going on. When we ask ourselves, "What is happening for me?" that's when we can get to the root of the problem and actually address it, rather than just using coping or numbing techniques. As a psychologist for almost 20 years, I've seen clients come to me with symptoms like anxiety, depression, and burnout. These are real problems that therapy addresses, and to do so effectively, we need to understand where these symptoms are coming from.  Takeaways: Real self-care isn't a spa day — it's a question that addresses our internal needs. Mindfulness is about paying attention to your feelings in the moment and is a key skill that can help you identify what you truly need. Asking "What do we really need?" is the core question for effective self-care. Recommended Actions: Practice mindfulness daily by taking a few moments to check in with how you're feeling. When you experience discomfort or stress, ask yourself, "What is truly going on?" and "What do I really need?" Go beyond the symptoms of stress, anxiety, or overwhelm to get to the root cause. If you’re struggling with the symptoms and feel guilty for taking time for yourself, I invite you to schedule a free 20-minute consultation. Timestamps: 00:00 What Self-Care Really Is 00:23 Rethinking Self-Care: Beyond Bubble Baths 01:52 Understanding Mindfulness 03:27 Identifying the Root Causes 14:58 The Five Dimensions of Wellness 19:50 Practical Tips for Self-Care

I've been thinking a lot about celebrations. It started with my oldest daughter's high school graduation this week.  We had a blast celebrating with dinners and ceremonies, but it got me thinking about why we only focus on the big stuff.  Why not celebrate the little victories, too?  We often get so caught up in our daily tasks and to-do lists that we forget to acknowledge our achievements, big or small. We check things off and move on. Sometimes, we even raise the bar without taking a moment to mark our success in getting there.  Skipping the small celebrations can even lead to overwhelm and burnout. We celebrate our kids and pets for all their little accomplishments, so why don't we do this for ourselves?  When we celebrate, our brains release dopamine, that awesome feel-good neurotransmitter that boosts our mood and motivation. Even a little 10-second acknowledgment with a deep breath and a smile can make a difference. We need to rewire our brains to focus on the positive outcomes, not just the stress. And honestly, sometimes we resist celebrating because it feels like extra effort, right? Like planning something or even just taking the time to pat ourselves on the back might feel like more work than we have time for, but it's SO worth it! So, I'm challenging myself (and you, too!) to celebrate more, especially the seemingly small things. Celebrate waking up on time, making a great dinner, or even simply setting a boundary.  Let's bring more "sparkles" or "glimmers" into our lives by celebrating more everyday moments. 5 Key Takeaways: All celebrations — even the small ones release dopamine and boost our moods, making us feel good! Acknowledging our achievements helps rewire our brains to focus on positive outcomes. Simple acts like journaling our wins, sharing accomplishments with people we love, or taking a moment for reflection can be powerful celebrations that add up over time. Shifting from focusing on what we haven't done to celebrating what we have done creates a more joy-filled life. Life gives us opportunities to learn and grow in the form of challenges, and sometimes, when we're feeling particularly challenged and we have a success, it can feel even sweeter. Small Practices to Try: Start a daily wins journal and write down at least 3 things you've accomplished each day. Share your small wins with a friend or family member to amplify the joy (which helps create more!) Treat yourself for small victories, even if it's just a relaxing bath or your favorite snack (for me, it's Hershey's Kisses) Create a small celebration ritual, like lighting a candle or playing a favorite song and dancing. Links: Connect with me on Facebook or LinkedIn Explore therapy at KimberlyKnull.com

Years ago, when my therapist first pointed this out to me, it completely changed how I understood myself.  Here's what she said … "You talk to yourself all day long, pay attention to what you're saying."  I have to admit that at first, I was skeptical. I was like, "I don't talk to myself all day!" But I tried it and simply noticed, and wow, was I wrong. Once I started paying attention to my inner talk, what I heard wasn't pretty. I was saying things to myself that I'd NEVER say to another person. It was harsh, critical, and honestly, kind of mean.  It was shocking but also super helpful.  It helped me understand why I felt and acted in certain ways, like constantly trying to prove myself. Before that, I didn't even realize this internal dialogue was happening. We often start believing those negative thoughts, and that's when we get into trouble. Our brains have a negativity bias that's designed to keep us safe. Back in the day, being kicked out of your group meant certain death. Now, our brains still act like rejection or disapproval means the end of the world.  It's not true, but our brains haven't quite caught up. So, our brains are constantly scanning for things that could hurt us, emotionally or physically. This makes us more likely to focus on our mistakes, flaws, and what we fear, and can easily spin out to negativity or depression. In this episode, you'll hear some practical tips on how to challenge your negative self-talk.  Here's what you'll discover today: Everyone has an internal dialogue, and it's not always nice. Pay attention to what yours is saying. Negative self-talk can greatly affect our mood and behaviour. Our brains have a negativity bias to keep us safe, but it can often backfire. You can challenge negative thoughts and replace them with helpful ones. Self-compassion is key to managing and overcoming negative self-talk. Recommended Actions: For one hour, write down your thoughts and take notice. Set an intention each day for how you want to feel. Create a list of helpful thoughts to counteract the negative ones. Practice replacing negative thoughts with positive ones throughout the day. Be kind and compassionate with yourself when you make a mistake. Links: Get in touch to book a free 20-minute consultation at https://www.kimberlyknull.com/contact