Calmly Coping

Do you fill every empty moment with scrolling, and wonder why your mind never seems to slow down? If you tend to overthink and feel overwhelmed, this one is for you.
🧠 COURSE: How To Stop Overthinking Everything, my self-paced course for breaking the overthinking loop: https://becalmwithtati.thrivecart.com/stop-overthinking-everything/
 
In this episode, I share the simple daily routine I use to care for and calm my mind. It's not a rigid formula: take what resonates, leave the rest, and build a version that fits your life.
In this episode, you'll learn:
👉 Six daily habits that support a calm mind, and the research behind each one
👉 How to build them into a routine that fits your life instead of adding pressure
👉 What to do with the empty moments you currently fill with scrolling
 
⏱️ TIMESTAMPS
00:00 - Habits Shape Your Mind
01:12 - Routine Mindset Basics
01:59 - Five Minute Meditation
03:16 - Journal To Process
04:10 - Daily Gratitude Practice
05:21 - Move Your Body
06:08 - Intentional Information Diet
09:08 - Plan And Prioritize
09:55 - Wrap Up And Next Steps
 
📚 RESOURCES + SOURCES MENTIONED
Evening Routine to Calm Your Mind & Disconnect from Work: https://www.becalmwithtati.com/evening-routine/
Morning Routine to Reduce Anxiety & Overwhelm: https://www.becalmwithtati.com/morning-routine-for-anxiety/
Research:
• Naming emotions: https://doi.org/10.1111/j.1467-9280.2007.01916.x
• Writing on paper vs. typing: https://doi.org/10.3389/fnbeh.2021.634158
• Gratitude: https://pubmed.ncbi.nlm.nih.gov/12585811/
• Exercise and school performance: https://pubmed.ncbi.nlm.nih.gov/19356688/
• Exercise vs. antidepressants: https://pubmed.ncbi.nlm.nih.gov/10547175/
• Exercise, memory, and focus: https://pubmed.ncbi.nlm.nih.gov/18094706/
• Social media and depression: https://doi.org/10.1002/da.22466
• Social media, depression, and anxiety: https://doi.org/10.1016/j.chb.2016.11.013
• Why emotional content spreads: https://pubmed.ncbi.nlm.nih.gov/28652356/
 
🧠 Ready to go deeper? Get more support inside my self-paced course, How To Stop Overthinking Everything: https://becalmwithtati.thrivecart.com/stop-overthinking-everything/
🎤 SPEAKING: I deliver talks and workshops helping high-performing teams manage pressure without burning out: https://www.becalmwithtati.com/speaking/
CONNECT WITH ME
Website: https://www.becalmwithtati.com
LinkedIn: https://www.linkedin.com/in/tatianaglpc/
Instagram: https://www.instagram.com/tatianaglpc/
Podcast: https://calmlycoping.com
Calmly Coping is a podcast for high-achievers who struggle with high-functioning anxiety, helping you feel calmer, more balanced, and more confident from within.
🎵 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.

Does your mind jump straight to the worst-case scenario, even when you don't want it to? And does "just think positive" feel forced, or flat-out inaccurate? This episode is for you.
🌱 FROM PRESSURE TO EASE: My live 8-week group coaching program for high-achievers: https://calmlycoping.com/ease
In this episode, I explain why negative thinking starts to feel automatic and walk you through simple, realistic steps to change it, without forcing yourself into fake positivity. If you're a skeptic who's tired of your mind defaulting to the worst case, this one is for you.
In this episode, you'll learn:
👉 Why you aren't a negative person, and what's actually happening in your brain when negative thoughts feel automatic
👉 How to spot the specific thinking traps distorting your view of reality, so you can catch them in real time
👉 What to replace negative thoughts with, and why hyper-positivity backfires
⏱️ TIMESTAMPS
00:00 - Why We Think Negatively
00:56 - Neuroplasticity And New Paths
03:04 - Step 1: Spot The Distortions
05:29 - Step 2: Challenge And Replace
08:07 - Step 3: Practice With Self-Compassion
08:36 - Pressure Under The Thoughts
09:19 - Wrap Up And Next Steps
📚 RESOURCES + SOURCES MENTIONED
Full list of cognitive distortions: https://www.becalmwithtati.com/how-to-cope-with-anxious-negative-thoughts/
🌱 Ready to go deeper? Apply for From Pressure to Ease, my live 8-week group coaching program: https://calmlycoping.com/ease
 
🎤 SPEAKING: I deliver talks and workshops helping high-performing teams manage pressure without burning out: https://www.becalmwithtati.com/speaking/
CONNECT WITH ME
Website: https://www.becalmwithtati.com
LinkedIn: https://www.linkedin.com/in/tatianaglpc/
Instagram: https://www.instagram.com/tatianaglpc/
Podcast: https://calmlycoping.com
Calmly Coping is a podcast for high-achievers who struggle with high-functioning anxiety, helping you feel calmer, more balanced, and more confident from within.
🎵 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.

You know you need a boundary. You also know that the second you set it, you'll be bracing for someone's disappointment.
This one is for you if you put your own needs last and avoid conflict at all costs. I walk through how to figure out which boundary you actually need, the seven types of boundaries I come across most in my work with clients, and what to do when setting one feels too hard to follow through on.
In this episode, you'll learn:
👉 The 3 questions that tell you which boundary you actually need right now
👉 The type of boundary almost nobody talks about, and why it changes everything about work-life balance
👉 What to say when your boss hands you more and you have nothing left
👉 The one thing that makes boundaries hold when people push back

🌱 FROM PRESSURE TO EASE: My live 8-week group coaching program for high-achievers: https://calmlycoping.com/ease
 
⏱️ TIMESTAMPS
00:00 - What Boundaries Really Are
01:28 - The 3 Steps to Find the Boundary You Need
03:37 - Time, Relational, Capacity, and Mental Boundaries
07:44 - Emotional, Energy, and Digital Boundaries
12:03 - Setting Boundaries Kindly and Staying Consistent
13:16 - Start Small to Build Confidence
14:56 - Next Steps
 
📚 RESOURCES + SOURCES MENTIONED
How Your Phone Is Destroying Your Mental Health: https://www.becalmwithtati.com/phone-and-mental-health/
How To Set Healthy Boundaries With Family: https://www.becalmwithtati.com/set-healthy-boundaries-with-family/
How To Set Boundaries With Work (Without Feeling Guilty): https://www.becalmwithtati.com/work-boundaries/
SelfControl App for Mac: https://selfcontrolapp.com/
Cold Turkey: https://getcoldturkey.com/
Brick: https://getbrick.com/
🌱 Ready to go deeper? From Pressure to Ease is my live 8-week group program for high achievers who want to feel lighter, calmer, and more at ease without sacrificing their ambition: https://calmlycoping.com/ease
 
🎤 SPEAKING: I deliver talks and workshops helping high-performing teams manage pressure without burning out: https://www.becalmwithtati.com/speaking/
CONNECT WITH ME
Website: https://www.becalmwithtati.com
LinkedIn: https://www.linkedin.com/in/tatianaglpc/
Instagram: https://www.instagram.com/tatianaglpc/
Podcast: https://calmlycoping.com
Calmly Coping is a podcast for high-achievers who struggle with high-functioning anxiety, helping you feel calmer, more balanced, and more confident from within.
🎵 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.

Fear is meant to protect you, but it can also hold you back from living the life you truly want, and working towards the goals that matter to you.
✨ QUIZ: Do you have high-functioning anxiety: https://www.becalmwithtati.com/high-functioning-anxiety-quiz/
 
In this episode, I will walk you through the simple 5 step process to dig down deep to the root of your fears, empower yourself to move past them, and take intentional action to crush them. Grab a notebook or the notes app on your phone, because this one works best if you follow along and do it with me.
 
In this episode, you'll learn:
👉 How to identify and name the specific fears that are holding you back
👉 What your fears are actually protecting you from, and how to use this to begin moving past them
👉 Empowering steps and encouragement to help you stop making excuses, and start taking action towards the life you desire
⏱️ TIMESTAMPS
00:00 - Intro
01:38 - Step 1: Name your fears
03:01 - Step 2: What is this fear protecting you from
06:16 - Step 3: Shrink the fear down to size
07:08 - Step 4: What if things went well
08:07 - Step 5: Identify your first step of action
 
📚 RESOURCES + SOURCES MENTIONED
Maegan Megginson, mentioned in this episode: https://maeganmegginson.com/
Her past Calmly Coping episode: https://www.becalmwithtati.com/deep-rest/
https://youtu.be/TWvlt1GRRYs?si=qPcZxY-ydzZWi1wW
Related episode: Are Fear and Anxiety Secretly Motivating Your Goals? https://www.becalmwithtati.com/fear-motivating-you/
 
✨ Take the free quiz and discover if you have high-functioning anxiety: https://hfaquiz.com
🎤 SPEAKING: I deliver talks and workshops helping high-performing teams manage pressure without burning out: https://www.becalmwithtati.com/speaking/
CONNECT WITH ME
Website: https://www.becalmwithtati.com
LinkedIn: https://www.linkedin.com/in/tatianaglpc/
Instagram: https://www.instagram.com/tatianaglpc/
Podcast: https://calmlycoping.com
Calmly Coping is a podcast for high-achievers who struggle with high-functioning anxiety, helping you feel calmer, more balanced, and more confident from within.
🎵 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.

Use this nervous system reset to move out of overdrive and into a state of calm. Follow along to regulate your body and feel grounded.
If this helped you settle, follow Calmly Coping wherever you're listening so you don't miss the next one.
 
You can't think your way into feeling calm. Your body has to actually experience it, and experience it often enough to learn that it's allowed to relax. This is a short guided reset for high achievers whose bodies have been stuck in overdrive for too long, and it works best when you come back to it regularly.
In this episode, you'll learn:
👉 The one breathing adjustment that signals safety to your nervous system
👉 Where your body is holding tension you haven't noticed yet
👉 The best moments in your day to use this practice, before the wind-up starts
 
🎤 SPEAKING: I deliver talks and workshops helping high-performing teams manage pressure without burning out: https://www.becalmwithtati.com/speaking/
 
CONNECT WITH ME
Website: https://www.becalmwithtati.com
LinkedIn: https://www.linkedin.com/in/tatianaglpc/
Instagram: https://www.instagram.com/tatianaglpc/
Podcast: https://calmlycoping.com
 
Calmly Coping is a podcast for high-achievers who struggle with high-functioning anxiety, helping you feel calmer, more balanced, and more confident from within.
 
🎵 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.