Épisodes

  • How Chronic Stress Disrupts Cortisol—and What Actually Helps with Marina Wright

    How Chronic Stress Disrupts Cortisol—and What Actually Helps with Marina Wright
    Jan 14 2026
    If you're feeling exhausted but still pushing through, this episode is for you. I'm joined by Marina Wright, functional nutrition practitioner and author of The Cortisol Reset Plan, to explore what your stress symptoms are really trying to tell you. We talk about how chronic stress affects the body and brain, why cortisol isn't the enemy, and how small, compassionate shifts in nutrition, lifestyle, and nervous system regulation can help you rebuild resilience from the inside out. In this episode, you'll learn: Why stress isn't always bad, and how resilience depends on recoveryThe difference between high and low cortisol symptoms (and why many people experience both)How ultra-processed foods, blood sugar swings, and circadian disruption add hidden stress to the bodySimple nutrition and lifestyle shifts that support cortisol balance without perfectionismWhy healing from burnout requires both physical and nervous system support About the Guest: Marina Wright is a functional nutrition practitioner, health coach, and author of The Cortisol Reset Plan. She helps people build resilience to physical and psychological stress to support lasting physical, mental, and emotional wellbeing. Marina bridges science and holistic healing, translating complex research into simple, sustainable daily habits that empower people to feel better without overwhelm. Connect with Marina: Book: The Cortisol Reset Plan: https://www.harpercollins.com/products/the-cortisol-reset-plan-marina-wright?variant=43106558869538Website: https://www.marinawright.com/Instagram: https://www.instagram.com/marinawrightwellness/TikTok: https://www.tiktok.com/@marinawrightwellness 00:00 Introduction to Stress and Cortisol 04:01 Symptoms of Chronic Stress 14:00 High vs. Low Cortisol Symptoms 16:53 Strategies to Manage Stress 23:41 Nutritional Tips for Reducing Stress 36:27 Five Steps to Reduce Stress and Improve Health 37:27 Balancing Blood Sugar for Better Health 42:24 Regulating Your Circadian Rhythm 51:08 Exercise and Nervous System Regulation 52:48 Conclusion and Final Thoughts ——————— Calmly Coping is a self-improvement podcast for high achievers who struggle with high-functioning anxiety to help you feel more calm, balanced, and confident from within. ——————— 💌 Subscribe to the Calmly Coping Newsletter: https://calmlycoping.com/newsletter 💬 Submit a message, question, or suggestion to the podcast: https://calmlycoping.com/message ——————— Want more? 👩🏽‍💻 Work with me: My mission is to help you decrease your anxiety, declutter your mind, and say hello to a life of calm and balance. Learn more about my coaching, therapy, and course offerings here: https://becalmwithtati.com/work-with-me 👥 Join the Calmly Coping Group: The free supportive community for high-achievers with high-functioning anxiety. Join Today: https://www.facebook.com/groups/CalmlyCoping 📝 Take the Free High-Functioning Anxiety Quiz: http://hfaquiz.com ——————— Say hi on social: 🔗 Website: https://becalmwithtati.com/ 📸 Instagram: https://instagram.com/tatianaglpc 💼 LinkedIn: https://www.linkedin.com/in/tatianaglpc/ 📌 Pinterest: https://pinterest.com/tatianaglpc ——————— Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.
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    54 min
  • How to Prioritize Your Nervous System as a High Achiever

    How to Prioritize Your Nervous System as a High Achiever
    Jan 7 2026

    If you're constantly pushing yourself to do more but still feel anxious, overwhelmed, or exhausted, this episode is for you. I'm sharing why your nervous system—not your productivity—is the real foundation for feeling calm, balanced, and confident. You'll learn how chronic stress keeps your body stuck in survival mode and three practical, realistic ways to regulate your nervous system, even if your life feels busy or out of control.

    In this episode, you will learn:

    • Why focusing only on goals and productivity can keep you stuck in survival mode
    • Three practical ways to regulate your nervous system using your body, environment, and thoughts
    • How small, consistent shifts create more calm, clarity, and resilience over time

    ———————

    Calmly Coping is a self-improvement podcast for high achievers who struggle with high-functioning anxiety to help you feel more calm, balanced, and confident from within.

    ———————

    ✨ Enroll in the Calm & Ambitious Resource Vault: https://www.calmlycoping.com/vault

    💬 Submit a message, question, or suggestion to the podcast: https://calmlycoping.com/message

    ———————

    00:00 Introduction: The Importance of Your Nervous System
    00:48 Welcome to Calmly Coping
    01:16 Understanding Your Nervous System
    03:25 The Impact of a Dysregulated Nervous System
    05:25 Three Ways to Regulate Your Nervous System
    09:33 Creating a Supportive Environment
    12:21 Mind Your Thoughts
    15:32 Conclusion and Additional Resources

    ———————

    Want more?

    👩🏽‍💻 Work with me: My mission is to help you decrease your anxiety, declutter your mind, and say hello to a life of calm and balance. Learn more about my coaching, therapy, and course offerings here: https://becalmwithtati.com/work-with-me

    👥 Join the Calmly Coping Group: The free supportive community for high-achievers with high-functioning anxiety. Join Today: https://www.facebook.com/groups/CalmlyCoping

    📝 Take the Free High-Functioning Anxiety Quiz: http://hfaquiz.com

    ———————

    My favorite tools:

    🧘🏽‍♀️ Mindfulness Meditation App*: https://mindfulnesscom-partner-program.pxf.io/x97kyd

    ✅ Todoist To-Do List App*: https://get.todoist.io/8e7o0ay8n081

    ———————

    Say hi on social:

    🔗 Website: https://becalmwithtati.com/

    📸 Instagram: https://instagram.com/tatianaglpc

    💼 LinkedIn: https://www.linkedin.com/in/tatianaglpc/

    📌 Pinterest: https://pinterest.com/tatianaglpc

    ———————

    Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead

    Disclaimer

    All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

    *Links included in these show notes may be affiliate links. This means that I may earn a small commission for purchases made using these links (at no additional cost to you). All products that I share are products I use, love, and recommend.
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    17 min
  • Permission to Pause + A Quick Update

    Permission to Pause + A Quick Update
    Dec 12 2025

    As we end the year, this is a brief discussion on the mindset shift of giving yourself permission to pause, rest, and recharge, along with a quick podcast update!

    💌 Subscribe to the Calmly Coping Newsletter: https://calmlycoping.com/newsletter

    Email me your podcast episode suggestions to: hello@becalmwithtati.com

    ✨ What would you love to hear about on the podcast in 2026?

    1. Why you always feel behind and how to break that cycle

    2. How to stop white-knuckling through life and ease constant pressure

    3. Fear of being disappointed and how it keeps you playing small

    4. The high-achiever trap: do well → get more work → burn out

    5. Why you try to fix everything and how to step out of that role

    6. How to cope and stay grounded in a high-pressure work environment

    7. Other- email me your suggestions!

    Disclaimer

    All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.
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    6 min
  • Metrics Are Making You Miserable

    Metrics Are Making You Miserable
    Dec 3 2025
    Metrics and "self-tracking" could be making you miserable. In recent years we have seen the rise of tracking metrics such as sleep, mood, habits, steps, water intake, and so much more, along with the pursuit of maintaining streaks, closing your rings, and other ways of gamifying health and wellness habits. However, if you struggle with perfectionism or are a high achiever, these forms of improving your physical and mental health could be causing you more pressure, guilt, and self-criticism than you realize. In this episode, I'll be diving into why, along with how you can use digital tools more mindfully to support your health and well-being, rather than sabotaging them. In this episode, you will learn: How metric-tracking can negatively reinforce perfectionismThe harmful mental health effects of streaks and the gamification of mental and physical healthHow to use digital tools intentionally, rather than having them control you Related episodes: When "Balance" Becomes Unhealthy: https://www.becalmwithtati.com/unhealthy-balance/ YouTube: https://youtu.be/NuVSTYstoX4The Balance Between Self-Compassion & Discipline in Getting Things Done: https://www.becalmwithtati.com/self-compassion-discipline/ YouTube: https://youtu.be/riJqMgaC3rI Sources: Experiences of using mental health apps to support psychological health and well-being: https://journals.sagepub.com/doi/full/10.1177/19367244231196768Self-criticism, goal motivation, and goal progress: https://selfdeterminationtheory.org/SDT/documents/2007_PowersKoestnerZuroff_JSCP.pdfPerfectionism and Eating Disorder Tendencies In Calorie-Tracking App Users: https://research.ebsco.com/c/5x2dc3/search/details/owh4uehmnj?db=aphResearch on self-compassion: https://self-compassion.org/what-is-self-compassion/#research-on-self-compassion Mentioned in episode: Finch App: https://finchcare.com/How We Feel App: https://howwefeel.org/ ——————— Calmly Coping is a self-improvement podcast for high achievers who struggle with high-functioning anxiety to help you feel more calm, balanced, and confident from within. ——————— 📝 Do You Have High-Functioning Anxiety? Take the Free Quiz: http://hfaquiz.com 💬 Submit a message, question, or suggestion to the podcast: https://calmlycoping.com/message ——————— Want more? 👩🏽‍💻 Work with me: My mission is to help you decrease your anxiety, declutter your mind, and say hello to a life of calm and balance. Learn more about my coaching, therapy, and course offerings here: https://becalmwithtati.com/work-with-me 👥 Join the Calmly Coping Group: The free supportive community for high-achievers with high-functioning anxiety. Join Today: https://www.facebook.com/groups/CalmlyCoping 📝 Take the Free High-Functioning Anxiety Quiz: http://hfaquiz.com ——————— My favorite tools: 🧘🏽‍♀️ Mindfulness Meditation App*: https://mindfulnesscom-partner-program.pxf.io/x97kyd ✅ Todoist To-Do List App*: https://get.todoist.io/8e7o0ay8n081 ——————— Say hi on social: 🔗 Website: https://becalmwithtati.com/ 📸 Instagram: https://instagram.com/tatianaglpc 💼 LinkedIn: https://www.linkedin.com/in/tatianaglpc/ 📌 Pinterest: https://pinterest.com/tatianaglpc ——————— Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues. *Links included in these show notes may be affiliate links. This means that I may earn a small commission for purchases made using these links (at no additional cost to you). All products that I share are products I use, love, and recommend.
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    14 min
  • Should You Use ChatGPT for Therapy?

    Should You Use ChatGPT for Therapy?
    Nov 26 2025
    Increasingly more and more people are chatting with AI to help them talk through and manage mental health struggles. But is this okay? Does it actually help? And on the flip side — does it pose any dangers to your mental health? In this episode, I'm diving deep into whether or not using ChatGPT, or any AI bot, for therapy is a wise choice, along with the potential consequences. In this episode, you will learn: The risks of using AI for therapyThe differences between chatting with AI and going to therapyFuture considerations to use AI for mental health *** Correction: In this episode, I mention "a teen who killed his mother," but the case involved an adult, not a teen. Sources: Talk Therapy, Meet ChatGPT: https://research.ebsco.com/c/5x2dc3/viewer/html/q342kfukw5Gen Z is increasingly turning to ChatGPT for affordable on-demand therapy, but licensed therapists say there are dangers many aren't considering: https://research.ebsco.com/c/5x2dc3/viewer/html/gatwdcpoonAI chatbots are sycophants — researchers say it's harming science: https://www.nature.com/articles/d41586-025-03390-0 Mentioned in episode: The Shallows by Nicholas Carr: https://www.nicholascarr.com/?page_id=16Smartphone Anxiety Is Real — Here's What Helped Me: https://www.becalmwithtati.com/phone-boundaries/ YouTube: https://youtu.be/xnkSGAk2ufo Therapy Directories: Open Path Collective – Low-cost therapy directory: https://openpathcollective.orgPsychology Today Therapist Directory – https://psychologytoday.comTherapyDen – Inclusive therapist directory: https://therapyden.comInclusive Therapists – Focused on cultural responsiveness + trauma-informed care: https://inclusivetherapists.comMental Health Match – Matches you with therapists in your area: https://mentalhealthmatch.comClinicians of Color Directory – https://www.cliniciansofcolor.orgNational Queer & Trans Therapists of Color Network (NQTTCN) – https://nqttcn.comOpenCounseling – Low-cost and community-based counseling resources: https://opencounseling.com ——————— Calmly Coping is a self-improvement podcast for high achievers who struggle with high-functioning anxiety to help you feel more calm, balanced, and confident from within. ——————— 💬 Submit a message, question, or suggestion to the podcast: https://calmlycoping.com/message ——————— Want more? 👩🏽‍💻 Work with me: My mission is to help you decrease your anxiety, declutter your mind, and say hello to a life of calm and balance. Learn more about my coaching, therapy, and course offerings here: https://becalmwithtati.com/work-with-me 👥 Join the Calmly Coping Group: The free supportive community for high-achievers with high-functioning anxiety. Join Today: https://www.facebook.com/groups/CalmlyCoping 📝 Take the Free High-Functioning Anxiety Quiz: http://hfaquiz.com ——————— My favorite tools: 🧘🏽‍♀️ Mindfulness Meditation App*: https://mindfulnesscom-partner-program.pxf.io/x97kyd ✅ Todoist To-Do List App*: https://get.todoist.io/8e7o0ay8n081 ——————— Say hi on social: 🔗 Website: https://becalmwithtati.com/ 📸 Instagram: https://instagram.com/tatianaglpc 💼 LinkedIn: https://www.linkedin.com/in/tatianaglpc/ 📌 Pinterest: https://pinterest.com/tatianaglpc ——————— Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues. *Links included in these show notes may be affiliate links. This means that I may earn a small commission for purchases made using these links (at no additional cost to you). All products that I share are products I use, love, and recommend.
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    16 min
  • The Cure for Hurry Sickness

    The Cure for Hurry Sickness
    Nov 19 2025

    If you've ever worried that slowing down means you're losing your edge, this episode will change your mind. You'll learn why you feel the need to rush and do all the things always and immediately, along with practical tips for what to do about it so you can slow down, have space to breathe, and actually enjoy your life… while still working towards your goals.

    In this episode, you will learn:

    • Why slowing down doesn't mean giving up your ambition
    • The hidden beliefs fueling your need to rush
    • Simple ways to slow down without losing momentum

    ———————

    Calmly Coping is a self-improvement podcast for high achievers who struggle with high-functioning anxiety to help you feel more calm, balanced, and confident from within.

    ———————

    🎓 Free 3-day Course: How To Calm Your Mind So You Can Finally Relax: https://calmlycoping.com/relax

    💬 Submit a message, question, or suggestion to the podcast: https://calmlycoping.com/message

    ———————

    Want more?

    👩🏽‍💻 Work with me: My mission is to help you decrease your anxiety, declutter your mind, and say hello to a life of calm and balance. Learn more about my coaching, therapy, and course offerings here: https://becalmwithtati.com/work-with-me

    👥 Join the Calmly Coping Group: The free supportive community for high-achievers with high-functioning anxiety. Join Today: https://www.facebook.com/groups/CalmlyCoping

    📝 Take the Free High-Functioning Anxiety Quiz: http://hfaquiz.com

    ———————

    My favorite tools:

    🧘🏽‍♀️ Mindfulness Meditation App*: https://mindfulnesscom-partner-program.pxf.io/x97kyd

    ✅ Todoist To-Do List App*: https://get.todoist.io/8e7o0ay8n081

    ———————

    Say hi on social:

    🔗 Website: https://becalmwithtati.com/

    📸 Instagram: https://instagram.com/tatianaglpc

    💼 LinkedIn: https://www.linkedin.com/in/tatianaglpc/

    📌 Pinterest: https://pinterest.com/tatianaglpc

    ———————

    Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead

    Disclaimer

    All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

    *Links included in these show notes may be affiliate links. This means that I may earn a small commission for purchases made using these links (at no additional cost to you). All products that I share are products I use, love, and recommend.
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    12 min
  • Affirmations for Rest and Self-Care (When You Feel Guilty Relaxing)

    Affirmations for Rest and Self-Care (When You Feel Guilty Relaxing)
    Nov 12 2025

    If you ever feel guilty taking a break or worry that rest makes you "lazy," this affirmation episode is for you. These guided affirmations are designed to help you rewire the belief that your worth is tied to productivity and begin embracing rest as a vital part of your well-being. Listen daily for 30 days to retrain your mind to see rest and self-care not as indulgences, but as essential acts of balance and self-respect.

    In this episode, you'll hear affirmations that help you:

    • Release guilt around resting and slowing down
    • Remember that your worth isn't defined by how much you do
    • Honor your body's natural need for recovery and stillness
    • See self-care as a foundation for sustainable success
    • Embrace peace, presence, and calm throughout your day

    Related episodes:

    Positive affirmations for calm, relaxation, and confidence (for overachievers): https://youtu.be/yRBuk18AJHs

    Affirmations for confidence and self-worth (for high-achievers): https://youtu.be/b2yt2udqaSo

    Positive affirmations for perfectionism: https://youtu.be/HpqCdplT9uM

    ———————

    Calmly Coping is a self-improvement podcast for high achievers who struggle with high-functioning anxiety to help you feel more calm, balanced, and confident from within.

    ———————

    ✨ Enroll in the Calm & Ambitious Resource Vault: https://www.calmlycoping.com/vault

    💬 Submit a message, question, or suggestion to the podcast: https://calmlycoping.com/message

    ———————

    Want more?

    👩🏽‍💻 Work with me: My mission is to help you decrease your anxiety, declutter your mind, and say hello to a life of calm and balance. Learn more about my coaching, therapy, and course offerings here: https://becalmwithtati.com/work-with-me

    👥 Join the Calmly Coping Group: The free supportive community for high-achievers with high-functioning anxiety. Join Today: https://www.facebook.com/groups/CalmlyCoping

    📝 Take the Free High-Functioning Anxiety Quiz: http://hfaquiz.com

    ———————

    My favorite tools:

    🧘🏽‍♀️ Mindfulness Meditation App*: https://mindfulnesscom-partner-program.pxf.io/x97kyd

    ✅ Todoist To-Do List App*: https://get.todoist.io/8e7o0ay8n081

    ———————

    Say hi on social:

    🔗 Website: https://becalmwithtati.com/

    📸 Instagram: https://instagram.com/tatianaglpc

    💼 LinkedIn: https://www.linkedin.com/in/tatianaglpc/

    📌 Pinterest: https://pinterest.com/tatianaglpc

    ———————

    Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead

    Disclaimer

    All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.

    *Links included in these show notes may be affiliate links. This means that I may earn a small commission for purchases made using these links (at no additional cost to you). All products that I share are products I use, love, and recommend.
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    9 min
  • How to Achieve More by Doing Less

    How to Achieve More by Doing Less
    Nov 5 2025
    How many times have you heard that hard work is the only path to success? Or that if you're not grinding every second of the day, you're falling behind? It's everywhere—this idea that working harder, longer, and faster is the key to getting ahead. But what if that's not true? If you're someone who's constantly pushing yourself to the edge, sacrificing sleep, downtime, and even your health, you might feel like that's the price you have to pay for success. But what if you could achieve more by doing less? What if working smarter, not harder, is the real secret? In today's episode, we're going to break down the myth of overwork and explore how slowing down might actually be the key to getting ahead. In this episode, you will learn: The downsides of working hard (and how to shift your mindset around it)5 practical strategies to skyrocket your productivity while working lessHow to improve your performance while caring for yourself at the same time Mentioned in episode: Escape Survival Mode and Heal Your Nervous System: https://www.becalmwithtati.com/heal-nervous-system/ YouTube: https://youtu.be/YDtmmN942Fg How to Delegate to Free Up Your Time (& Stress!): https://www.becalmwithtati.com/how-to-delegate/ YouTube: https://youtu.be/QmoQgjsgaYM ——————— Calmly Coping is a self-improvement podcast for high achievers who struggle with high-functioning anxiety to help you feel more calm, balanced, and confident from within. ——————— 📝 Download the free guide: How to Be More Productive Without Burning Out: https://calmlycoping.com/productive ✨ Learn more about the Calm & Ambitious Resource Vault: https://www.calmlycoping.com/vault 💬 Submit a message, question, or suggestion to the podcast: https://calmlycoping.com/message ——————— Want more? 👩🏽‍💻 Work with me: My mission is to help you decrease your anxiety, declutter your mind, and say hello to a life of calm and balance. Learn more about my coaching, therapy, and course offerings here: https://becalmwithtati.com/work-with-me 👥 Join the Calmly Coping Group: The free supportive community for high-achievers with high-functioning anxiety. Join Today: https://www.facebook.com/groups/CalmlyCoping 📝 Take the Free High-Functioning Anxiety Quiz: http://hfaquiz.com ——————— My favorite tools: 🧘🏽‍♀️ Mindfulness Meditation App*: https://mindfulnesscom-partner-program.pxf.io/x97kyd ✅ Todoist To-Do List App*: https://get.todoist.io/8e7o0ay8n081 ——————— Say hi on social: 🔗 Website: https://becalmwithtati.com/ 📸 Instagram: https://instagram.com/tatianaglpc 💼 LinkedIn: https://www.linkedin.com/in/tatianaglpc/ 📌 Pinterest: https://pinterest.com/tatianaglpc ——————— Intro/Outro Music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead Disclaimer All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues. *Links included in these show notes may be affiliate links. This means that I may earn a small commission for purchases made using these links (at no additional cost to you). All products that I share are products I use, love, and recommend.
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    14 min
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