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Exhausted parent, this one's for you. After a day of endless decisions, mental checklists, and carrying the invisible load of family life, your mind deserves to rest. This sleep meditation is specifically designed for parents who struggle to "turn off" at bedtime.

What you'll find in this meditation:
✨ Recognition of the unique mental load parents carry
✨ Permission to stop being "on" and just BE
✨ Gentle body relaxation to release physical tension
✨ Mindful techniques to quiet your planning mind
✨ Loving reminders of your worth beyond parenting
✨ Peaceful imagery to guide you into restorative sleep

Perfect for when you're:

Mentally reviewing tomorrow's schedule at bedtime
Carrying worry about your children
Feeling overwhelmed by the invisible labor of parenting
Struggling to transition from "parent mode" to sleep
Exhausted but your mind won't stop racing
Feeling like you're never doing enough

This meditation honors the reality of modern parenting - the beautiful chaos, the constant giving, and the deep love that sometimes keeps us awake with worry. Tonight, give yourself permission to rest knowing you've done enough today.

Tips for best results:

Use headphones for a more immersive experience
Listen after your bedtime routine is complete
Keep your phone on Do Not Disturb
Allow yourself to drift off during the meditation

You are enough. You have given your family what they needed today. Now it's time to give yourself the gift of peaceful sleep. 💙

Subscribe for more parenting teens content.

#SleepMeditation #ParentAnxiety #MomLife #DadLife #ParentWellness #AnxietyRelief #SleepStories #MentalHealth #Mindfulness #ParentSelfCare #RestfulSleep #ParentingStress

Remember: This meditation is for relaxation and doesn't replace professional mental health care. If you're struggling with persistent anxiety or parental burnout, please consider speaking with a healthcare provider.

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Text me: 785-380-2064
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Feeling overwhelmed? Mind racing with thoughts about school, friendships, the future, or just... everything? You're not alone. This sleep meditation is specifically designed for teens and young adults who struggle with anxiety and racing thoughts at bedtime.
What you'll find in this meditation:
✨ Techniques to quiet your overactive mind
✨ Body relaxation exercises to release tension
✨ Gentle reminders that you don't have to have it all figured out
✨ Validation for the unique pressures your generation faces
✨ Peaceful visualizations to drift into restful sleep

Perfect for when you're:
Stressed about school or grades
Overthinking social situations
Anxious about the future
Feeling pressure to be perfect
Having trouble shutting off your thoughts at night

This meditation meets you where you are - no judgment, no pressure to be anything other than human. Your generation carries a lot, and it's okay to feel overwhelmed sometimes. Tonight, give yourself permission to rest.
Tips for best results:

Use headphones or earbuds for a more immersive experience
Find a comfortable position in bed
Dim the lights or use your phone's dark mode
Try to listen to the whole meditation without checking your phone

You're doing better than you think. You're stronger than you know. And right now, it's time to let sleep take care of you. 💙

Subscribe for more sleep meditations and mental wellness content!

#SleepMeditation #TeenAnxiety #YoungAdultWellness #AnxietyRelief #SleepStories #MentalHealth #Mindfulness #RestfulSleep #TeenMentalHealth #selfcare

Remember: This meditation is for relaxation purposes and doesn't replace professional mental health care. If you're struggling with persistent anxiety, please reach out to a trusted adult or mental health professional.

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Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
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Wendy Cole: Transitioning at 67 & Living as Your True Self

Have you ever felt like you weren’t living as your real self?

In this powerful episode, I sit down with Wendy Cole, a Transition Mentor who made the life-altering decision to transition at age 67. Wendy shares her deeply personal story—from knowing her true identity as a child to finally embracing it decades later.

We talk about:

The difference between gender and sex

Why the mental journey of transition is so often overlooked

How to support transgender youth with love and understanding

What parents need to know (and what to avoid)

How to live more freely by shifting your beliefs

Whether you're a parent, educator, ally, or someone who’s curious to learn more about gender identity, this episode offers honest education, heartfelt encouragement, and a message of hope.

🌈 I am a gender-affirming professional who believes in creating safe spaces for all people, especially young people navigating anxiety, identity, and change.

👇 Watch now to learn, reflect, and grow.

🔗 Helpful Links:
Wendy's Podcast: Demystifying the Transgender Journey

Wendy's Article for Parents (via PFLAG)

Wendy's Website


🧠 Subscribe for weekly episodes that support emotional well-being, identity development, and stronger family relationships.

Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: ccoufal@cynthiacoufalcoaching.com

Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
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🌈 You Are Loved. You Belong. 🌈
In this heartfelt Pride Month episode, I open up about my journey through faith, spirituality, and becoming a lifelong ally to the LGBTQIA+ community.

Growing up in a conservative religion, I struggled to reconcile the love I felt from God with the rejection I saw around me. As an adult, I found a way to hold onto the parts of my faith that were rooted in love, mercy, and radical inclusion—and let go of the rest.

Whether you're a young person exploring your identity, a parent navigating unfamiliar territory, or someone who's been hurt by religion—you are welcome here. This episode is my love letter to you. 💜

🔔 Subscribe for weekly support, guidance, and real talk.

👇 In this episode, I share:

Why I call myself a Christian and an LGBTQ+ ally

How my church celebrates Pride (yes, we’re painting nails at Pride Palooza!)

What it means to truly offer safe, affirming space to others

The role of mercy in my work with teens, parents, and families

🌟 Next Week's Guest: Wendy Cole, a powerful transition mentor with a story you won’t want to miss.

✊ Let’s build a world where everyone feels seen, supported, and celebrated.

Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
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What if your anxiety isn't actually anxiety—but your blood sugar crashing?

In this episode, board-certified psychiatrist Dr. Tracy McCarthy reveals the connection between what you eat and how you feel. After years of prescribing medications and feeling limited by traditional approaches, Dr. McCarthy discovered functional medicine—and it changed everything.

🎯 What You'll Learn:
✅ The #1 hidden cause of anxiety that 99% of people don't know about
✅ How the "blood sugar rollercoaster" triggers panic attacks
✅ Why inflammation is secretly sabotaging your mental health
✅ 3 supplements that can transform anxiety naturally
✅ The truth about food sensitivity testing (and what works better)
✅ Simple diet changes that eliminated patients' anxiety completely
✅ How to use a continuous glucose monitor to hack your mood

🔍 Key Topics Covered:

Blood sugar spikes and anxiety connection
Omega-3 vs Omega-6 fats and inflammation
Magnesium glycinate for anxiety relief
B vitamins and mental health
The gut-brain connection
Elimination diets vs. food sensitivity tests
Functional medicine approach to mental health


Balance your blood sugar - Pair carbs with protein and healthy fats
Take magnesium glycinate - Especially at bedtime for better sleep
Start with ONE change - Don't overwhelm yourself trying to do everything at once

🎁 FREE RESOURCES:
📋 Get Dr. McCarthy's FREE guide: "Top 10 Overlooked Causes of Anxiety, Depression, and Brain Fog"


📱 Follow Dr. Tracy McCarthy:

Website
Instagram
Program: Natural Mood Solution (online course)

Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: ccoufal@cynthiacoufalcoaching.com

Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
More information

Send us a text

Divorce doesn’t have to damage your kids. In this episode, certified divorce coach and therapist Karen McNenny shares how divorced parents can reduce anxiety in children by improving communication, building co-parenting strategies, and creating stability across two homes. Whether you're going through a divorce or supporting families who are, you’ll learn practical tips to protect your child’s mental health and emotional well-being.

🔹 What causes anxiety in kids during divorce
🔹 How to avoid putting children in the middle
🔹 Simple co-parenting hacks that reduce stress
🔹 Why consistency between homes matters
🔹 How to reframe divorce as a family renovation

👩‍⚖️ Karen McNenny is the creator of The Good Divorce Experience and host of The Good Divorce Show. Learn more about her work and resources at The Good Divorce Coach.


🎧 Listen, learn, and share with parents, educators, or anyone navigating family transitions.

Sign up for my Parenting Styles Workshop


👉 Subscribe for more expert advice on teen anxiety, parenting, and healthy family dynamics.

Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: ccoufal@cynthiacoufalcoaching.com

Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
More information

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Did you know your anxiety might be lying to you? 🤯

In this powerful episode of The Teen Anxiety Maze, I’m joined by award-winning teen mental health speaker and bestselling author, Brittany Richmond, to expose the lies anxiety tells—and how teens can take back control.

We talk about Brittany’s personal journey with multiple anxiety disorders, how perfectionism can mask deep emotional struggles, and why The Breakfast Club still gets it so right when it comes to teen emotions.

🎬 In this episode, you’ll learn:
✅ The hidden signs of high-functioning anxiety in teens
✅ Why teens feel alone even when they’re surrounded by people
✅ What The Breakfast Club teaches us about belonging and mental health
✅ Brittany’s AAA method for managing anxiety (Act, Assess, Adjust)
✅ How to help teens stop believing every thought they have

This one is real, raw, and packed with practical takeaways for teens, parents, and educators alike.

👉 Subscribe for more episodes to help you navigate teen anxiety with clarity and confidence.

🔗 Learn more about Brittany Richmond
📘 Grab her book Lies My Anxiety Has Told Me
📲 Follow Brittany on Instagram

Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: ccoufal@cynthiacoufalcoaching.com

Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
More information

Send us a text

What if we celebrated teens the same way we celebrate celebrities? ✨

In this inspiring episode of The Teen Anxiety Maze, I talk with Orlana Darkins Drewery, founder of The Shyne Awards, a red-carpet ceremony that honors young people (ages 13–24) doing incredible things in academics, arts, community service, and more.

We discuss:
🌟 How to recognize and celebrate the small wins in teens' lives
🧠 Why listening without judgment builds real connection
🎮 The importance of showing interest in what teens care about (even gaming!)
🙌 How The Shyne Awards is changing lives—and how you can nominate a teen!

Orlana shares her journey from feeling overlooked because of her zip code to creating a platform where youth can shine—literally and figuratively.

🔗 Learn more about The Shyne Awards
📣 Nominate a teen (ages 13–24) today!
📍 Follow Orlana:
Instagram
LinkedIn
YouTube
Website

Struggling with anxiety in your family? If anxiety is causing tension, fights, or disconnect in your home, you don’t have to face it alone. I help parents bring more peace, confidence, and connection to their families. Let’s talk—schedule a free consultation today or email me: ccoufal@cynthiacoufalcoaching.com

Find my podcast
Email me: ccoufal@cynthiacoufalcoaching.com
Text me: 785-380-2064
More information