Calm it Down

Calm it Down

By Chad Lawson

Helping you calm the mind in a world full of noise.


Encore Episode: Regrets Are So 15 Minutes Ago

Today's episode is an encore presentation of one of my personal favorites, and a fan-favorite as well: "Regret is so 15 minutes ago." As you may know, I'm currently on tour and just finished playing two incredible shows in Canada (Quebec & Toronto). Right now, I'm in the City of Angels, Los Angeles, for a couple of days, before heading to Red Bank, NJ, and Washington DC on March 16th and 18th, respectively. If you're in any of those areas, be sure to come and say hi! But for now, let's dive into regret. It's a feeling that we've all experienced at some point in our lives, but it's all about the perspective we bring to it. In this episode, we'll explore how to move past regret and focus on the future. Thanks for tuning in, and I appreciate your support as always. Stay tuned for more exciting updates, and remember, regret is so 15 minutes ago!
14/03/23·12m 16s

Embracing the Highs, Enduring the Lows: Navigating Life's Ups and Downs

Do you ever feel like life is a rollercoaster, with its ups and downs? You're not alone. In this week's Calm it Down podcast, I shares some tips for embracing the highs and enduring the lows. From being mindful of your thoughts to taking care of yourself and reaching out for help, listen in as I give some practical advice for navigating life's challenges. Plus, I even give you some homework to try out this week! It’s not too hard, I promise. Let’s Calm it Down in 3…2…1.
07/03/23·17m 16s

How A Chocolate Chip Cookie Taught Me Some Life Lessons

We all know the classic chocolate chip cookie - gooey, filled to the brim with chocolate chips and oh-so-satisfying. But in this episode of the Calm it Down podcast, we're taking it a step further. We explore how this humble treat has much to teach us about life. So grab a glass of milk and tune in as we explore how a gooey morsel of goodness can give us the insight we need to make life a little sweeter, smarter, and all-around a bit more tastier.
28/02/23·15m 52s

Life is a Teacher, Are You Paying Attention?

There's an age-old cliché that says we learn something new everyday. But if life is a teacher, are we really paying attention and listening to the lessons? From childhood to adulthood, it seems like each stage of our lives can provide us with meaningful moments of growth - but how often do these transformations turn into real life applications? In this episode, I hope to explore the ways in which life continuously gives us opportunities for learning - and more importantly, how we can use those teachings as fuel for further growth and development. With creativity, focus and a pinch of humility, anything is possible - so let’s jump right in as we Calm it Down in 3…2…1
21/02/23·21m 10s

breathe: A Guided Meditation for Relaxation and Mindfulness

With the skies opening and my touring returning, some concert halls have asked me to lead a guided breath-work meditation before the shows. This is seriously one of my most favorite things ever! But one of the questions I get asked the most is "well, what's it like? what kind of experience?" In today's episode, I take listeners through a peaceful journey that is perfect for anyone looking to de-stress. We'll be focusing on our breath as we clear our minds and let go of any worries or concerns we may have. If you're new to meditation or just want someone to talk you through it, this episode is perfect for you! So grab your device, find a comfortable spot, and join me for some peace and tranquility. Let’s Calm it Down in 3..2..1.
14/02/23·33m 6s

When Are You The Most Yourself?

Searching for our true selves can be both intimidating and exciting. Despite the pressures of everyday life, remembering to pause and recognize moments when we feel in tune with our most honest selves can be incredibly rewarding. It may sound simple, but sometimes it’s hard to recognize when these moments are occurring. A good place to start is by paying attention to what brings you joy, whether that's spending time alone, engaging in a physical activity or simply having a conversation with someone. These experiences have the potential to reveal different parts of your personality and foster an even deeper understanding of who you are beneath all of the expectations and responsibilities that life throws at us. So let’s embark on this journey together as we look for ways to authentically express ourselves and ultimately reach a place of lasting fulfillment.
07/02/23·19m 13s

The Truth About Sensitivity (And Why You Shouldn't Underestimate It)

We've heard a lot about how being tough and strong is important, but what about those of us who always seem to wear our hearts on our sleeves and express our emotions openly? Contrary to popular belief, emotional sensitivity is not a hindrance - often it can be what we need to help us get through the tough times in life. Emotional sensitivity allows us to better connect with others and understand the world around us. In this episode, we explore the power of emotional sensitivity and examine why it should be celebrated rather than shamed. With a funny and creative lens, I will offer you some thought-provoking perspectives that may just help you appreciate the importance of being emotionally sensitive! Join me as we Calm it Down in 3...2...1.
31/01/23·14m 17s

The Power of Longing

Do you ever feel like something is missing in your life? That there's a longing for something more but you're not sure what it is? In this episode of the Calm It Down Podcast, we explore the power of longing and how it can be an important signal that we're meant for something more. We'll discuss the difference between passing fancy and sincere desire, and how to begin to listen to the clues our longing provides. If you've ever felt lost or uncertain about your next steps, this episode is for you! Check it out, share it with a friend and drop me a note how you think longing is or isn't an integral part of your journey.
24/01/23·16m 31s

The Company You Keep - Releasing Toxic Relations

We all make choices in life, and one of the biggest is who we allow into our inner circle. It's easy to think that anyone we call a friend is a positive influence on us, but sometimes that isn't always the case. If you feel like things aren't quite right in your relationships, it might be time for you to take a step back and re-evaluate those bonds. In this episode, we'll talk about ways to detect bad influences in your relationships and ways to cut ties with toxic people so you can cultivate strong friendships with those who are supportive and encouraging. Listen in as we Calm it Down.
17/01/23·19m 23s

Asking for Help - The Why, When and Who.

We’ve all been there, struggling and feeling like we have to fight our own battles alone. We put on a brave face and tell ourselves everything is fine, but often times the truth is that we could really use some help. Asking for help has long been viewed as a sign of weakness or failure, leaving us feeling stigmatized or embarrassed when it comes time to reach out for assistance. But why? Why can't seeking help from others be seen as an admirable act of courage — something expected rather than shamed? Let's find out by uncovering the secrets behind this four letter word: Help. Together, let's explore how understanding the stigma surrounding asking for assistance can empower us to take control of our lives!
10/01/23·24m 30s

Not Perfect, Better

We often strive to be perfect in all that we do; but perfectionism can lead us down a path of constant dissatisfaction, feelings of guilt and worry. This year, instead of focusing on being perfect, let's focus on being better—better than where we were last year and better at taking care of ourselves. It's time to start aiming for progress rather than perfection and focusing our energy on developing better habits that will help us reach the goals we truly desire. This week, we start the new year with the mantra Better, Not Perfect. Join me and let’s take a step forward.
03/01/23·17m 30s

Bridge of Hope

As this current year draws towards its close, many of us may find ourselves facing a seemingly insurmountable bridge that stands between us and the new year. Whether it's loneliness or worry about the future, sadness for what has been lost, or simply feeling overwhelmed - there are bound to be strong feelings that can keep us from taking the next steps. But before we ring in the countdown, let's look at the bridge we've crossed this year, all that we've come through, all that we stepped forward one step at a time.
27/12/22·18m 11s

Suffering in Silence - Let's Talk this Out

Aaahhh, the joys of catching a cold. Not the "oh it's chilly outside.", but the "my nose is stuff and I'm miserable." That all too familiar chill that takes over your body; it's something we've all experienced. Although a seemingly trivial thing, this cold can represent much more than what meets the eye - it can be symbolic of inner turmoil and emotional struggles. Listen in as we connect these two things together. Examining how emotions play an integral part of our lived experiences and use them as insight into how to better manage difficult times. Join me on a journey exploring the parallels of how mental health is more common to the common cold than you think.
20/12/22·16m 34s

Life Chose You

We are never given more than we can handle. So when you feel like life is giving you too much to handle, know that it chose you for a reason. It saw the strength in you to be able to deal with whatever situation it throws your way. Be grateful for the chance to help others through their time of need and ask yourself what strength you can bring to them. Life will always find a way to keep going, no matter how hard things seem at first. You just have to be willing to see the good in every situation and find the strength within yourself to get through it and to realize for THIS particular moment you're in, Life Chose You.
13/12/22·14m 26s

Not So Traditional Traditions - Grief During the Holidays

The holiday season is a time of joy, family, and friends. But what happens when grief interrupts that? What do you do when the holidays don't feel like they used to? Today's episode explores some new traditions that can help make the holiday season a little more bearable for those who are grieving.
06/12/22·18m 56s

The Foolish Lion and The Clever Rabbit - Taming our Emotions

Emotions are a normal and essential part of our lives but that doesn't mean we should always act on every one of them. It's important to be aware of the different types of emotions and how they can impact our decisions. Knowing how to deal with emotional reactions can help us make sounder judgments in everyday life - whether we're choosing what to wear or picking who to date. Our emotions can be swayed just as strongly as our response TO our emotions. So, how do we tame this lion within us to be less.....emotional? Dive in as we find out.
29/11/22·18m 56s

Be Kind, Rewind - Your Life on VHS

What would you do if movie magic became reality? If, in the movies, we could always get what we wanted by just wishing hard enough or following our hearts, life would be a dream. However, as we all know, this is not the case. In real life, things don't always go according to plan. We make mistakes and sometimes life doesn't turn out the way we hoped it would. Just like in the movies, though, there is still much to be learned from these less-than-perfect moments. But listen in as you'll see there's a reason for this. And guess what, it's a great one. You won't be disappointed
22/11/22·13m 44s

Forgiveness is Not......

Forgiveness. It's something we've all heard of, and even experienced to some degree in our lives. But what is it really? What does it mean to forgive someone? Is it simply saying that you're no longer mad or upset at someone? Is it more than that? In this episode, I'm going to explore what forgiveness is not, as well as give my own definition of forgiveness can be.
15/11/22·16m 0s

Drawers of Emotional Baggage

We all have that one t-shirt. You know the one I'm talking about—it's the one you've had for years and years, and it's seen better days. It's comfortable, sure, but it's also stained, full of holes, and maybe a little bit smelly. Just like an old t-shirt, our emotional baggage can be stained with the negative experiences of our past. It can be full of holes from all the times we've been hurt. And it can be so threadbare that it doesn't provide any warmth or protection anymore. Sound familiar? That's because that old t-shirt in your closet is a lot like your emotional baggage. Listen in and let me explain.
08/11/22·19m 11s

You Are Not a Disappointment

In life, we all experience disappointing moments. Times when things don't go our way and we don't get the outcome we were hoping for. These moments can be really tough to deal with and can sometimes make us feel like a disappointment to others and ourselves. But today, we're going to learn the difference between disappointing and being a disappointment. There's a much wider gap than you would ever imagine. Listen in, share with a friend and most importantly, give yourself some grace.
01/11/22·20m 6s

Healing Our Relationship With Food

There's something about sitting down to a plate of food that can make us feel immediately guilty. We think about all the things we could have done differently - we shouldn't have had that extra slice of cake, we should have gone for a run before breakfast, we should be eating more greens. But what if, instead of beating ourselves up every time we eat, we took a moment to appreciate how miraculous and nourishing the food is? Just think about all the incredible things that had to happen for that meal to end up on our plates. The seed had to be sown, the sun had to shine, the rain had to fall, the crop had to be harvested. And that's just the journey of the food itself! Then somebody had to cook it, and somebody else had to serve it. So many people and so many processes came together to create this one meal, and it is truly a gift. If we can remember that every time we eat, maybe it will help us break the cycle of shame that food so often brings. Today, we talk about one of my very favorite things; food!
25/10/22·19m 14s

Laughing at Life's Unpredictability

Every morning is a chance for a fresh start. A chance to heal, grow, laugh, and embrace all of life's unpredictability. Today may be tough, but it's also a chance to learn and become stronger. The past is over and done with; it can't be changed. All we have is the present moment, which we can choose to make the best of it or not. Today is a new day, full of possibilities. Let's make the most of it!
18/10/22·13m 22s

Hurry Sickness - The Burnout of Balance

Do you ever feel like you're constantly in a hurry? Like you never have enough time for everything? Overwhelmed and stressed out? If so, then you may be experiencing what's called "hurry sickness." Unfortunately, hurry sickness is becoming increasingly common as our society becomes more and more fast-paced. But what is hurry sickness and why is it such a big deal? And most importantly, what can we do to address it and prevent burnout? Listen in to find out.
11/10/22·16m 53s

Party of One - The Loneliest Number

Loneliness. That nagging feeling that something is missing, and no matter how much we try to fill the hole, it always seems to come back. Loneliness has been called the "common cold of emotions" because it's so widespread. But why is loneliness so common? And what can we do about it? Listen in as we explore the solitude soliloquy and offer some solutions for overcoming it.
04/10/22·20m 32s

Oceans of Change - Beginning Something New

The other day someone wrote to ask my advice on adapting to new seasons. They are entering their first year of college away from home and wanted to know what advice I could offer. Whether you're transitioning into a new job, a new relationship, or a new home, change can be tough. If you're finding it difficult to adjust to your new circumstances, don't worry—you're not alone. In this episode we'll take a look as to how change can be easier than we allow ourselves to be accustomed to.
27/09/22·15m 32s

As Real As It Gets - Dealing with Depersonalization

Dealing with depersonalization can be a challenge. Sometimes, it feels like you are living in a dream and everything is not real. It's hard to focus on anything when you feel this way. You may find it difficult to connect with other people and experience the world around you. While there is no one-size-fits-all approach to managing depersonalization, recognizing and accepting that life is lived in the present moment can be a helpful start. Today, we find ways to become Real. Present. Alive.
20/09/22·22m 10s

You Are Not a Burden

Unicorns and suicide have something in common: they're both based on fiction. We like to think of suicide as something that doesn't happen to real people, that it's a myth. But the truth is, suicide is all too real. Every day, people of all ages and backgrounds take their own lives. And while we may not know them personally, their deaths have a ripple effect, touching the lives of those who knew and loved them. September is Suicide Awareness Month. If we're going to prevent suicide, we need to stop treating it like a myth and start acknowledging the very real pain and suffering that leads someone to take their own life. Only then can we hope to provide the support and resources that those in need so desperately deserve.
13/09/22·19m 10s

Aim for Failure

Failure is something that we often try to avoid. We are taught from a young age that it's not okay to make mistakes, and that we should always do our best in order to be successful. But what if failure was actually the key to success? What if we stopped being afraid of failure, and started embracing it as part of the process? You are about to hear one of the most fascinating stories that seems to be absent from a lot of the history books. And once you hear of this iconic person and his path, you will be inspired to hear how sometimes we just need a little nudge of failure.
06/09/22·15m 22s

Using the Breath Switch - Easing Anxiety with Your Breath

Imagine if we had a switch that could instantly ease our nerves. We could flip it whenever we felt anxious or stressed, and breathe a sigh of relief as calmness washed over us. Of course, such a thing is only a fantasy. But that doesn't mean we can't find ways to calm ourselves in the moment. Sometimes, all it takes is a deep breath. Listen in as we learn you have everything you need with you RIGHT NOW to calm the mind and aid in easing your anxiety.
06/08/22·18m 10s

Lifelong Lessons

In order to get the most out of anything, you must first bring an understanding of what it is you want from it. And that means even with this podcast and its 73 episodes. Without this fundamental understanding, you'll only ever be skimming the surface of possibilities. And let's be honest, we're tired of skimming. We want rich, deep, We want to live and feel as if we're living fully. So, before we dive in further I have to come you're listening? And if you are, are you making the difference it takes?
31/05/22·14m 57s

The Iceberg of Nostalgia

Aw, nostalgia. Traversing merrily down memory lane is such a delight, until it isn't. Sure it's fun to see old pictures of what you wore 30 years ago is now making a come back but the short "just a glance" can quickly turn to a "how great things used to be." But today, I ask a most poignant question "was it?" Was it really all that great? Was it everything that right now isn't? I challenge you do listen to my thoughts on yesteryear. You may be surprised on the take I have. Listen in as we swim around the iceberg of nostalgia.
24/05/22·14m 24s

The Kind You Live / You Are Not Alone Pt 3 / Mental Health Month

This episode takes inspiration from the touchingly beautiful book, "The Boy, the Mole, the Fox and the Horse", by Charlie Mackesy. While it's somewhat directed as a children's book, I'm often asking myself "is it REALLY for children or for adults?", as the life lessons are simple yet wonderfully profound. Listen in as we learn the importance of kindness, love, friendship and even cake. You'll be surprised what we find on this journey with a most unique group of friends.
17/05/22·21m 28s

The Fog of Shame / You Are Not Alone Pt 2 / Mental Health Month

How often have you ever thought "I'm probably the only one that thinks, acts, lives this way." As much as I want to talk about it with someone, anyone, I should just keep it to myself, smile, nod my head and wait to breakdown behind closed doors. It feels like we're carrying a heavy burden, but we don't want to tell anyone about it. We’re afraid that if we speak up, people will think we’re ‘not of sound mind’. So we keep quiet and carry on as best as we can. But the truth is, this shame is crippling us. It’s holding us back from living the life we want to live. And it’s time to break free from it. So how do we do that?
10/05/22·22m 2s

One Moment at a Time / You Are Not Alone Pt 1 / Mental Health Month

This is the first episode in a month-long series on mental health awareness. In May, which is mental health awareness month, we are talking about self harm and suicide. This episode has a tip on how to get through moments when all you can think about is leaving. There is something better than just finding an exit. I will show you how to find peace in the chaos and stay for the big show; ie life. Listen as we learn how to take things one moment at a time.
03/05/22·17m 54s

Blessings in Disguise

You know those times when you're worrying about something and then it turns out not to be a big deal after all? It's almost like the universe is trying to tell you something. Well, believe it or not, those moments can actually be blessings in disguise. Take a deep breath and remind yourself that it might be for the best. Thought it may not feel like it in the moment, looking back in hindsight it may have been the catalyst to where you are today.
26/04/22·18m 0s

Which Way to Go? (The Compass of Intuition)

Some nights you just lay there asking yourself "did I do the right thing today? Did I turn right when perhaps I should have turned left? The mind spinning the spiral of questions of should haves. But today, I'm going to share with you something that has guided from day one and will do so for the rest of life; your gut. That intuition, that inner voice giving you the road map one step at a time. Sometimes we doubt the turns and that's okay. Detours eventually get us where we need to be; when we're supposed to. Listen in as we pull out the compass of our intuition and follow our gut to where it takes us. And yes, sometimes that means following it to some chocolate chip cookies ;)
19/04/22·14m 1s

When They Don't Love You Back (Unrequited Love)

Wuv, Twue, Wuv. No, today’s episode isn’t about one of the greatest films ever made (The Princess Bride) but something I’m certain we’ve all experienced at least once in our life. Unrequited love. That ‘I like them but they haven’t even noticed I’m in the same room’ kinda thing. Chasing or loving someone that doesn’t share the same warm & fuzzies is hard. Brutally hard, emotionally. And while we’ve all been there before, it still feels like ‘you’re the only one’. 

Today, we talk about fishing (yup), our emotions and what to do when you toss the ball but it’s never caught, much less thrown back.
12/04/22·17m 50s

Finding Serenity

in 1932, theologian Reinhold Niebuhr inked one of the most recognizable aspirations of serenity ever written. So much so, it became ingrained in many 12 step programs such as Alcoholics Anonymous. What do these 27 words have to offer in helping us find our calm? Listen in as you may find yourself saying it when you need it most.
05/04/22·13m 44s

Dirty Dishes of Happiness (learning to Focus)

Dishes. The pile up, we ignore them. Or, we rush through them to just ....well....rush through them. Who would have ever thought a Vietnamese Monk would offer such introspective insight with a sink full of dirty dishes. And to be honest, after learning, I can honestly say my life hasn't been the same since. I have a feeling yours won't be either. Listen in as we find a quieting mind amongst the pots and pans.
29/03/22·14m 39s

Just One More Time

What’s the first animal that comes to mind when I say “break through”? What animal literally kicks its way free in order to move into the next cycle of life which we gaze at bewilderedly in its beauty? 

 No, this isn’t an episode about science or about rare species, but how a most beautiful animal has a story that will resonate with all of us.
22/03/22·14m 50s

Scars of Hope

Scars. Scars are hard. They’re a reminder of something we went through that we would rather forget. They can be a source of shame, or a source of strength. And no matter what they look like, or where they are, scars always have a story to tell. But the most interesting thing is 'how' our scars can not only empower us personally but be the hope in the lives of others.
15/03/22·16m 0s

Confrontation Station

Sticks and stones may break my bones but.....can you do it in-love? Today, we talk about a different kind of love. No, not tiger-mom, helicopter-parent love but Confrontational Love. Love when it doesn't necessarily 'feel' like love but it is. Would you rather someone cushion the words and not be honest or would you rather know the person you give yourself emotionally to is a bit 'too honest' but at least honest nonetheless. Listen in as we break down the two conversations of how love is spoken.
08/03/22·14m 25s

Where Does Your Happiness Come From?

A question we rarely stop to think about. We wake up, brush our teeth, maybe have breakfast and before we know it we're on the treadmill of the day until we turn out the light at night. Do we ever stop to think about "where" does our happiness, our joy, those little perks in the day come from? Take a moment to listen in and pause. It's well worth taking the interest in as we find out where the well of happiness is hidden in our emotional valley.
01/03/22·14m 33s

The Struggle is Real

If you can't explain it to a child, then how can you explain it even to yourself? Today, we embrace the reality of 'struggle' through the eyes and wisdom of The Velveteen Rabbit. Along with a sincere nod to Thich Nhat Hanh, let's understand how when you are truly present in every moment of life, you're truly in the midst of that; life.
22/02/22·18m 11s

The Show Goes On

Singer/songwriter Taylor Swift had a hit a few years ago called Shake it Off. In full transparency all I can remember of the song is the tag-line "shake it off" so I honestly have no idea WHAT the song is about BUT I reckon it to this episode about how, regardless we feel about it, life goes on. The show doesn't stop mid act and wait for us to recover/lick our wounds or even reflect. As you'll see in one of my most embarrassing moments in my professional career, The Show literally Goes On. Tune in to learn how sometimes we just have to laugh at ourselves and take the words of wisdom from Ms. Swift to simply shake it off.
15/02/22·15m 33s

In Times of Struggle

I can't help but to hear McCartney's voice with the opening lyrics of Let it Be but hearing anything from the Beatles is never a bad thing. But life, obviously, has its storms and while McCartney's voice is top-shelf, sometimes we need a little more to carry us through life's ups and downs. Today, we find out w-h-a-t that thing or things may be to help us In Times of Struggle. Listen in.
08/02/22·15m 52s

Calm the Mind - Meditation 101

It’s a world of noise, of ups and downs, of shiny things in one direction and something flashy in another. How in the world are you supposed to ‘calm the mind’ with everything around you set to 11!? 

 You’ve heard the word meditation, you’ve heard there’s this secret way of de-stressing and finding a state of peace but you haven’t a clue where to begin. Well, here is your chance. Today, we crack open the Meditation 101 book and dive in. It’s easier than you think to exist in a state of less stress and more happy. Listen in. You won’t be disappointed.
01/02/22·14m 56s

Comfortably Numb - The Wall We Build

Who would've thought we would learn so much from Pink Floyd's 1979 album, The Wall. As life happens, we get the various bumps, setbacks and punches below the belt. All of these and more lead to us "protecting ourselves" but what if it's that 'protection' that's hindering us from being our full potential? This wall, this shield we build around ourselves may not be what we think it is. Listen in as we break down the ideas behind 'The Wall' in our hopes to no longer be Comfortably Numb.
25/01/22·15m 9s

Embracing Where You Are

I had SUCH an overwhelming response to the first episode of 2022 "Resolve to Love Yourself". Thank you. So, we pick up from our 'ditching New Years Resolutions' as I check in to see how you're doing AND I offer a few thoughts in continuing the conversation of Loving Ourselves; which even that can be a bit stressful in the process. Listen in as we continue this journey of looking deeper into ourselves.
18/01/22·12m 48s

Annoyed (A Lesson in Empathy)

This episode comes from a listeners request and I LOVE the honesty in their asking. "What do you do when you HAVE to be around someone you just don't want to be around?" Great question. Let's face it, sometimes it's just difficult to get along with everyone! BUT, there are some things we can consider and possibly help in this "everyone be friends" landscape. Listen in as we learn a perspective we often let slide.
11/01/22·17m 41s

Resolve to Love Yourself

We’re tired. We’re all exhausted. With everything we’ve been handed the last 2 years and the ‘who knows what’s around the corner’, personally, I’m spent. As you probably are as well. Emotionally, physically, spiritually, just tired. So the idea of adding another thing to our plate this year is one that I'm going to pass on this year. Instead, I'm slowing the role and doing this one thing and this one thing only. Listen in as to why.
04/01/22·18m 54s

Understanding Someone Else - Currency Part 2

We pick up from last week's episode Understanding You - Currency, Part 1 as we turn our focus now to someone else; Understanding Someone Else - Currency Part 2. After hearing this episode, I hope you are inspired with a new perspective in being able to connect with someone besides yourself. Be it your spouse, your sibling, even a stranger. Listen in as I share a few key secrets in building relationships that will forever stay with you.
28/12/21·13m 16s

Understanding You - Currency Part 1

I'm reminded, oddly, of the scene in The Notebook where Noah keeps asking "what do you want!?" to Allie as she keeps replying "it's not that simple!" But how many times have you stopped and asked YOURSELF the same question. What do you want? What do you need just for yourself? How can you expect others to understand you if you have yet to learn it out yourself? Listen in as we explore some incredibly simple ideas in how to know what you need just a little bit more of.
21/12/21·13m 27s

Your Own Unique Self

I can say with a pretty good amount of certainty that the person you are today has a lot to do with the people around you. From toddler to teenager we absorb our surroundings, those we've followed since knee high, our influences. Some good, some could be better but in the end, your own uniqueness is that of your own pursuance of personal identity. Dive in as I share some thoughts on being uniquely the person you were always meant to be; you.
14/12/21·14m 8s

The Puzzle of Grief

Grief. Even the word bears a heaviness like no other. We've all had a loss in some way or form. But perhaps there's a different way of looking at the word 'grief'. Because in order to grieve, you actually need something first. And that something may not be what you thought it would be.
07/12/21·18m 17s

Your Favorite Picture

What is your favorite picture? The one at your desk or hanging on a wall that always seems turn any day of rain into sun. While that picture is your emotional go to, what if I told you there's more pictures waiting to be made. But sometimes it's easier to live in yesteryear than in the moment at hand. Listen in to this episode of Calm it Down podcast where I share some thoughts about what really makes the perfect picture.
30/11/21·13m 16s

Take a Break, Part 2 - Take a Nap

Imagine one day you’re going through your grandmother’s attic. Shifting through the boxes passed down for generations, you come upon a hand written letter by Albert Einstein. “My dear”, it states, “had I only known earlier the secret to thinking with such clarity and vigor, I would have seen e+mc2 much sooner!” Your heart races as you read further and further “where is it!?”, you ask yourself. “Where is the secret!?” If you knew the step Einstein developed for such intelligibility would you do it? Even if it seemed ‘silly’? But what if Einstein wasn’t the only one that practiced this ‘foolishness’. What if this practice was a daily habit of Aristotle, Salvador Dali, Eleanor Roosevelt, Thomas Edison, Leonardo da Vinci, Margaret Thatcher and even Winston Churchill. 

What did these world shaping minds have in common in changing the world? Listen in. It’s a lot more “I can do that!” then you would think.
28/09/21·10m 8s

Take a Break, Part 1 - Take a Walk

Wanna be creative? Want to be the smartest person in the room? Want to know how so many people have the best ideas? Well, I'm going to share one of the most effective tools used by some of the most creative minds to have ever walked this earth. And, it only takes 10 minutes. Stepping away from the screen and moving outside not only circulates your blood flow but is like an open fountain for your brain as it then whispers secrets to your subconscious. “Where did that idea come from?!”, you say to yourself. “I’ve been sitting at my desk for 8 hours straight trying to figure this out!”, you say. “Guess I just got lucky.” No, you just got some air. Lace up your sneaks as I talk you for a guided stroll. Your mind will thank you. Trust me.
21/09/21·11m 48s

Life Lessons (Tips for De-Stressing

Everyone should know the warning signs when our bodies are telling us we're under too much stress but what to do about it is rarely taught. Which means it’s usually swept under the rug and never mentioned. Why is that? We know how to cook 3-4 meals, make 2-3 cocktails even but when it comes to stress or anxiety we panic, completely shut down and just hope it never comes back....but it always does. Today, you're going to learn 2 very important life-lessons to pull out when the stress is pulling you down. Listen in, it's easier than you thought and more powerful than you'd ever imagined.
14/09/21·14m 26s

Color Me Sad

Great. Everything is….great, supposedly. The pressure to look great, to feel great, to post something great but what if I just don't feel great. What if at my core I’m just sad. A study from 2017 stated an estimated 17.3 million adults in the United States had at least one major depressive episode. That was 2017. WAY before we pulled out the KN95s. This episode I’m going to share three reasons why feeling sad perhaps isn’t so bad after all; for a season.
07/09/21·13m 50s

Summer, Shades & Emotional Sunscreen

Aaahhhh, Summer. The sun, the surf, the sandcastles. It’s finally here. Blanket? Check. Shades? Check. Sunscreen? Don’t forget the sunscreen! Can’t forget the sunscreen. A day of bliss can turn into a week of burns! Before running for the waves take a sec to ready yourself; both physically and emotionally. Just as you take the time to apply the SPF 9 million this summer, remind yourself the importance of your emotional sunscreen as well. Giving yourself space, ‘coverage’ if you will. Volleyball and bonfires are great but so are quiet walks looking for seashells. This episode, Summer, Shades & Sunscreen, I share how to keep from getting the emotional sunburn by taking just a few simple steps you may have overlooked with the sun being so bright.
13/07/21·10m 53s

We've Been Through a Lot (Last Episode of Season One)

Today's episode is bitter sweet. Bitter in the sense that it's the final episode of Season One but sweet in looking back to see all that we've come through. And don't worry, Season Two will return in September. But before you apply the SPF6700 to your nose and snorkle up, I have one tiny favor to ask before you embark the golden days of Summer. Listen in as you and I make a pact agreement with each other before we come back in September.
25/05/21·11m 53s

Easing Back into Life (Post-Covid)

What next? Restrictions lifted almost daily as guidances continue to lend a hand towards the world reopening. It’s the hour we’ve all been waiting for. “Getting back to normal” we’ve been saying since March of last year. But suddenly we’re asking ourselves…am I ready? I just settled in. What if I don’t want to go outside, be social, shake hands or even just hug……

 As we were a year ago, we find ourselves in the same position today; new waters. And just because everyone is ready to jump in the pool that doesn’t mean you have to join them this second. 

Listen in as I share my thoughts about easing in into life post-Covid 19.
18/05/21·13m 37s

Mental Health Pt. 2 - Anxiety

Continuing the month of May as Mental Health Awareness Month, we break down the two types of anxiety and how to work through them. Join me as we bring this conversation to the greater public, acknowledging the importance of sharing our stories as we each come to know "we're not alone".
11/05/21·15m 35s

Mental Health Pt. 1 - Depression

"Sssshhhh!!! Don't talk about it. Nobody wants to hear it.", they say. "But, who's they? And why can't I talk about it?", you ask.  May is Mental Health Awareness Month in the United States so over the next 4 weeks Calm it Down Podcast will be bringing the conversations from the hushed hallways to the dinner tables. It's time we talk about Mental Health as the illness that it is AND how it can be helped.
04/05/21·14m 35s

Camp Forgiveness

I can probably sum up one of your worst experiences in 2 words; summer camp. There's no skirting the teenage years without at least one encounter of sweat, blistering heat and obstacle courses. And while the memories will forever live in my head, it wasn't until recently I learned a lesson from one and it came from the most unsuspected place. Listen in as we learn a different approach to what forgiveness is really all about.
27/04/21·12m 43s

You Are Not a Fish - The Importance of Self Worth

"I'm worthless.", said the fish. "I can't even climb a tree. The squirrel can. Look at him." We're each uniquely, and beautifully, different. And while we each have traits/talents that are ours, what happens when we strip those 'things' away. Who are we at our core? Listen in as we learn the importance of Self Worth.  
20/04/21·11m 9s

ARGH! Anger Management 101

A reckless driver cuts you off without a ‘sorry wave’, you’re finally next in line and they just sold out, my kids won’t let me even finish a sentence. AARRGGHH!!! What gives with why I’m so angry!? 

But, honest question. Is it really anger that’s kicking up all the dust? I’m gonna suggest a different angle in how we look at anger.
13/04/21·11m 41s

Digging Out the Root of Stress

Stress. Big stress, little stress, it's all the same. Anxiety, fret, worry, we can wrap it in numerous boxes but in the end, stress is .....well, stress. But WHERE does it come from?! Why do we stress? Who or what says 'you know, you really need a good dose of stress right about now."? No one! At least no one you know, I hope. Listen in as we uproot this most troublesome tree we nurture without any justified reason.
06/04/21·13m 38s

Mirror, Mirror on the Wall

How often have you looked in a mirror and said “is that really me?” Not often, I would imagine. Usually we recognize ourselves, at least I hope. But, mirrors are a reflection of what’s outside, not inside; our emotions, our thoughts, our feelings can shift in varying degrees but taking the time to ask yourself “how do I look...inside?”, is a question we rarely ask ourselves. Listen in as we ask the question ever since Disney's Queen found out about a young girl named Snow White.
30/03/21·11m 56s

Dark Side of the Moon

Why are you here? What’s left in life? What’s your purpose? My word so much pressure in finding our p-u-r-p-o-s-e. So much so there’s even such a thing as Purpose Anxiety (no, seriously). 

Take a breather from the rollercoaster and listen in as we talk about a different approach to the life you ‘should be’ living.
23/03/21·10m 42s

Outracing a Cheetah

Change. We change. Our activities, our elements, even our shoes change. I mean, if you’re still wearing your shoes from 5th grade, I hand it to you. But honestly, dealing with change is simpler than you my realize. In this episode, I show you 3 simple steps to putting the anxiety of the unknowns to rest. The first one may just surprise you.
16/03/21·10m 15s

Missing it While Waiting

Drivers license, check. Graduation, check. College (if that’s your thing) check, career, pets, family, kids, grandkids you have an endless array of boxes to choose from if you so desire. Our attention is so often dialed in on the preconceived 'happened' that we miss the happening all together. But today I propose that maybe while we're waiting for those milestones in life to happen, we're missing what's really happening while we're waiting.
09/03/21·11m 4s

Drivers License

The biggest hit song of 2021, Drivers License, is the coming-of-age heart cry that’s been recorded like so many others long before the microphone was invented. Guy meets girl, girl falls in love, guy falls in love….with someone else; leaving said girl feeling of no worth when all said and done. 

 And while Drivers License IS a great “I got dumped” breakup song, Olivia Rodrigo leaves a trail of breadcrumbs pointing back to something more important than a lover’s quarrel; insecurity. Hop in as we drive down Emotional Highway 101 and learn the most important key you’ll ever learn when it comes to matters of the heart. But I’m not gonna tell you here. You’ll just have to listen.
02/03/21·11m 38s

Spilt Coffee

What’s the worst that could happen? And why is it that’s generally the first thing we think about; the worst possible scenario! Listen in as we learn how to stop thinking the worst, or in technical terms, catastrophizing.
23/02/21·13m 27s

Words of Life

Every now and then we need just a little push. Be it a first step or crossing the finish line, sometimes we just run out of steam. Today, in celebrating the 25th episode, we fill our minds and hearts with words of wisdom from some of the most revered individuals to have walked the same steps you’re probably taking today. Listen in as we reflect where we are from 25 weeks ago and take some words of encouragement as we look towards the next 25 weeks ahead.
16/02/21·15m 34s

Add a Little Flare - Depression Pt 3

Depression has many currents and undertows throughout this ocean of life. And while it often feels like you’re surrounded by sharks and drowning, you don’t have to tread the waters alone. Listen in as we discover two vital steps in swimming safely to shore as we close out this three-part series on Depression. You’re not alone. You’re never alone.
09/02/21·12m 57s

Cherry Blossoms - Depression Part 2

This week, we hop over to Japan to learn of the beauty and significance of the Cherry Blossom within the Japanese culture. Sakuras, as they’re known, are stunning to gaze upon but their meaning takes a much deeper root in how we may view life individually. Listen in to part 2 of this series on Depression as we continue bringing this conversation to the coffee tables; casting awareness to the clouds we let linger far too long overhead.
02/02/21·13m 25s

You Can't Always Get What You Want - Depression, Pt 1

Sure, sure, you’ve heard the Rolling Stones’ “You Can't Always Get What You Want”?, since you were knee-high but do you KNOW the story behind it!? Who would have thought we would tackle the subject of depression with Mick Jagger as our inspiration?!

 Join me as we start a 3 part series breaking down what depression really is and what we can do about it. Listen in as you may “just get what you need.” (Sorry, couldn’t resist!)
26/01/21·14m 11s

What's Your Problem?

What’s Your Problem!? No, seriously. What is your problem? And let's be honest. Is it really a problem? After years of my asking countless couples “what has kept you together after so many years?”, one couple celebrating their 50th anniversary dropped the most unexpected words of wisdom that I did NOT see coming.

 Listen in as we not only learn ‘what IS our problem, but what to do about it.’
19/01/21·15m 1s

Make Your Moments Matter

Think about a day last week. Any day. What was your favorite day from last week? During the noise and the chaos of those seven days was there a moment that made you pause and smile? A bike ride or your favorite ice cream. Maybe something more significant like having a child or finally hitting that career achievement.   Our days are so intense, so consuming we’re exhausted before we put our feet on the floor each morning. It’s understandable all we see before us every morning are obstacles and set-backs. But when we make a habit to reflect on the things to be thankful for, to bring to mind those experiences both now and in the past, from the people who love you, to the roof over your head and the food on your table, you will come to see it’s a pretty long list of moments that truly matter.
12/01/21·13m 19s

Breaking Bad - Cracking the Code of Habits

Habits. Patterns. Behaviors we’ve put in place purposefully or not. At the start of the new year we kid ourselves with our bravado of new ambitions. But in reality, our zeal usually lasts no longer than a cup of coffee. Not because we’re insincere in our passionate pursuits, we just don’t know how to break the bad and make the good. Until today. Join me in today’s Episode, Breaking Bad - Breaking the Spell of Habits, as we reframe resolutions into forever rituals.
05/01/21·17m 11s

Auld Lang Syne - a Cup o’ Kindness Yet

Should old acquaintance be forgot, and never brought to mind? Ah, the song that everyone sings until the third sentence as we fumble our way through the rest of the melody. While Auld Lang Syne is the traditional catalyst of reflection, goodwill, and remembering those from our past, today we sing this song with someone else in mind. Someone that knows you better than any other person. Your ups, your downs. Your trials, your triumphs. Today, a Cup o’ Kindness Yet as we toast none other than you. As we look back at a most difficult year, I invite you to raise a glass to yourself, pause for a moment and say “I made it. At times I thought I wouldn’t, but I did.” And for that, a song and episode tailored specifically in your honor.
29/12/20·20m 53s

Bah humbug - Ebenezer Scrooge, the Greatest Role Model of All.

Heartless, egocentric, selfish; these are not the qualities we generally bestow upon role models. A role model is a leader, someone who avows empathy as supreme, who gives without hesitation, who turns the spotlight to others, a hero yet never declaring such a title.  Judging not by the cover of his book, we turn the page to someone who has always been the villain. But, perhaps we’ve been looking at poor Ebenezer in the wrong light after all.
22/12/20·14m 3s

Wish - The Four Letter Word

Wish. Has there ever been a word so empowering yet so debilitating? It’s the bedrock of fairy tells just as much as the downfall of dreams. “I wish things were different.” “I wish I could.” “I wish my life were like theirs.” As soon as the word Wish comes out of our mouths it’s as if we’ve given up. In this episode of Calm it Down Podcast, we direct our attention to the man whose kingdom was built on the wishes of others; Walt Disney. Listen in as we hear how life is more than wishes and fairy dust. But don’t fret, there’s plenty of room for the happily ever after.
15/12/20·15m 43s

Oh the Lives You'll Change - You Matter

You. You've been 'there' since day one. You know your best days, your not-so-best days, your struggles, your success. And while some days you feel nothing good comes from anything, I want you to know that you are changing lives; realize it or not. You are the difference in someone else's life. The influence they need right now. The whisper of hope. You. You Matter.
08/12/20·13m 0s

Regrets Are So 15 Minutes Ago

In this episode of Calm it Down Podcast, we reframe the stumbling block of Regret. Believe it or not, Regret can be a Reward when we look at it the right way. It's life's way of correcting our perspective and encouraging us to even try again. Sounds absurd? How Regrets are so overplayed? Learn a lesson from your own past and lean into a path you may already be on but didn't realize.
01/12/20·11m 19s

Planes, Trains & Automobiles - The Walk in Someone Else's Shoes

I just heard the first holiday song on the radio. It’s official. The holiday season is here. But, this year, everything is different. Listen to this week’s episode of Calm it Down podcast as we learn a few lessons from Steve Martin & John Candy in the cult classic Thanksgiving film, Planes, Trains & Automobiles as John Hughes so subtlety reminds us ‘this is not the year you get everything you want. This is the year you appreciate everything you have.’
24/11/20·13m 37s

Dear Insomnia, Go to Bed!

Insomnia. It's the ‘not so sleeping giant in the room’. Exhausted, we climb into bed knowing we'll crash as our head hits the pillow until we don't. We just lay there. One thought racing after the other. How do we stop the cycle? We all know the norms like avoiding caffeine, exercise, etc, etc. But, I’m gonna share two major techniques that have recently come to light during some groundbreaking research in the field. Join me today and every Tuesday as we Calm it Down.
17/11/20·15m 47s

Do Absolutely Nothing, No Really

"We can't even climb out of bed in the morning without grabbing our phone. What'd we miss? Emails, news, FB reminding me it's someone's birthday? Wait, it's not my A\anniversary is it?!?! The pandemic has only exacerbated the amount of work on our plates. Can't fly so let's add 15 zoom calls for Tuesday. What's easy to forget, particularly on a weekend, is our iPhone powers down just as easily as it powers on. But not without my prompting. This week on Calm it Down podcast, we recenter our attention on renewal. Even if 2-3 15 minute spots throughout the day to take a mental break, to reset before we reengage. To refocus before returning.
10/11/20·21m 39s

Won't You Be My Neighbor? The Company You Keep is the Character You Become.

In today's episode we take a little inspiration from Mr. Rogers and a lot from Brad Montague's fantastic book "Becoming Better Grownups". When we stop to think about our influences, those who made us into the persons we are, our character traits, our demeanor, our achievements, you'll be surprised by the list of who's who in your life and by how many you truly have been crafted after.
03/11/20·19m 17s

The Rating Game - Vincent Van Gogh Would Have Hated Instagram

2 words; social media. Our lives are consumed by it. We've successfully entered a world where reality is wrapped in horseback rides at sunset, helicopter views over manhattan, champagne, and caviar dreams. But what's behind the photo filtered life? Why are we so obsessed with the world of other's who have their own path already. Listen in as we ponder what Van Gogh would have thought and he to let go of the lie that we don't measure up.
27/10/20·15m 9s

Wax On, Wax Off - The Mundane Mastery of Mr. Miyagi / Dealing with Anxiety in 3 Easy Steps

Life’s every query imaginable is just a touchscreen away. Umbrella or sunscreen? Google it! Dinner reservations via phone? Open Table! Birthday present for mom? Amazon! A fix is always a click away. With a life of such ease, the one thing Amazon doesn’t stock is calm. Our anxieties are at an all-time high. Depression, debilitating. Stress, suffocating. Separation, soulless. The only place we’re not looking is within. In this week’s episode of Calm it Down podcast, Wax On, Wax Off - The Mundane Mastery of Mr. Miyagi, I share 3 incredibly useful, effortless, even mundane techniques in calming our mind, pressing through the obstacles and finding the purpose in every outcome.
20/10/20·22m 36s

It's Okay to Cry

It would be redundant to say this year has been one besieged with perplexities and uncertainties. Covid, civil unrest, emotional distress, a people divided to great extremes politically, take your pick. Even for those who have never considered themselves emotionally strained or anxious, it has been mentally taxing to the point of breaking down for a much-needed cry. But why though? What is it about crying that we consider 'weak' or 'at the breaking point'? For some, stress release comes from jabbing a boxing bag, others through baking. What is it about crying that turns heads and says "Oh, dear. That person isn't well." In today's episode "It's Okay to Cry" we learn not only why we cry, but how we should embrace this emotional reset.
13/10/20·31m 55s

The Gratitude of a Chipmunk

It's redundant to say 2020 has been a doozy. The ups & downs have been like two kids playing seesaw on an emotional playground. In reality, though, we're still here and all have our place in the lives of others. So how do we keep a grateful mind during such times of uncertainties? Listen in as we find ways to see things in a more positive light.
06/10/20·17m 15s

Calm007 - Keeping a Calm Mind in Midst of a Storm

Sean Connery, Roger Moore, Timothy Dalton, Pierce Brosnan & Daniel Craig. These 007 icons are the epitome of cool no matter the danger. But who needs spiked umbrellas or flamethrowers (well, besides Elon Musk, which would be pretty dang cool but THAT'S not the point!)? Listen in to understand how keeping a cool head isn't just for secret agents.
29/09/20·16m 43s

Crap Happens - Letting Go of Control - Part 2

We plan, we schedule, we assume we're in control of our destiny but what do we do when those plans turn to poop? Life certainly has its share of disappointments, it's own rainy days without the umbrella. But it's how we deal with the rain that determines if we're splashing puddles for fun or stomping them out of self-pity. Listen in as I have some insights to share as well as some words of wisdom by #1 best selling author, Ryan Holiday, from his number 1 selling book, The Obstacle is the Way.
22/09/20·14m 19s

A Coin Tossed Life - Letting Go of Control - Part 1

In Super Bowl 54 the Kansas City Chiefs met the San Francisco 49ers in Miami, Florida before a ruckus crowd of more than 60,000 fans. Spoiler alert, San Francisco lost. But what if they blamed the loss entirely on....the coin toss? In Part 1 of a series about 'letting go of control,' we learn how to deal with life's unexpected uncertainties.
15/09/20·15m 1s

You're Not Alone - Suicide - Special Episode

September is National Suicide Prevention Awareness Month. Over 1 million Americans attempt suicide every year. Every 40 seconds around the world someone dies from suicide. It's time we bring this conversation from the hushed corners to the dinner table.
10/09/20·15m 1s

Life Lessons from a Snow Globe

We take a few lessons from the star of the Peanuts comic strip, Snoopy, as he shows us a most creative way of processing our thoughts.
08/09/20·13m 25s

What Do You Say to a 10 Year Old?

I go searching for inspiration in the most random of places, birthday cards. All in hopes of finding what really to tell a 10-year-old.
08/09/20·15m 11s

Official Trailer - Calm it Down

In the Disney classic film, Finding Nemo, we learn from the character, Dory, a superpower technique in calming the mind. And while we all know 'Just Keep Swimming'  we're saving that song for something else down the road. Dory shows us a secret in keeping our head above water that even she didn't know about. While this episode is the official trailer for Calm it Down, it also outlines what this podcast is about. Simple, positive, encouraging techniques to calm the waters in the midst of a storm. Even though the podcast is centered around emotional awareness, our website offers additional resources and support relating to emotional and mental health. In addition to these resources found at  website, we also encourage you to engage in conversations at our social media platforms such as Facebook & Instagram. 
01/09/20·2m 30s
Heart UK