Mama Knows

In this conversation, Nina and Carrie delve into the complexities of catastrophic thinking and high functioning anxiety. Nina shares her personal experiences with catastrophic thoughts, particularly in her roles as a professional and a mother. Carrie, a therapist specializing in high functioning anxiety, explains the nature of this anxiety and how it manifests in seemingly successful individuals. They discuss the disconnect between external appearances and internal struggles, the mechanisms behind catastrophic thinking, and the roots of these thought patterns. The conversation also explores the differences between anticipatory anxiety and healthy preparation, providing insights into managing these feelings effectively. In this conversation, Nina and Carrie Howard delve into the complexities of catastrophic thinking, exploring its roots in fear and anxiety. They discuss how different individuals experience catastrophic thoughts in various situations and provide practical strategies for recognizing and managing these thoughts. The conversation emphasizes the importance of sitting with discomfort and uncertainty, as well as offering support to loved ones who may struggle with anxiety. Carrie shares valuable techniques for grounding oneself and fostering a sense of safety, ultimately encouraging listeners to cultivate self-awareness and compassion in their mental health journeys. 00:00: Understanding Catastrophic Thinking03:05: High Functioning Anxiety Explained06:03: The Disconnect Between Appearance and Reality08:34: Defining Catastrophic Thinking09:13: The Mechanism of Catastrophic Thinking11:37: The Roots of Catastrophic Thinking17:51: Anticipatory Anxiety vs. Catastrophic Thinking19:10: Healthy Preparation vs. Catastrophic Thinking20:50: Understanding Catastrophic Thinking23:56: Practical Strategies to Combat Catastrophizing30:06: Sitting with Discomfort and Uncertainty34:00: Supporting Others Through Catastrophic Thinking Carrie Howard is a licensed anxiety therapist, mental health educator, and content creator who specializes in high-functioning anxiety, overthinking, perfectionism, and people-pleasing. With over a decade of clinical experience—and a personal journey with anxiety herself—she helps women face their fears, build self-trust, and navigate life with more confidence and calm. Carrie’s work has been featured in outlets like Good Morning America, Shape, HuffPost, and Verywell Mind, and she’s known for blending professional insight with a deeply compassionate, relatable approach. Episode Sponsor: Get started at factormeals.com/mamaknows50off and use code mamaknows50off to get 50 percent off plus FREE shipping on your first box. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this conversation, Nina and Emily explore the complexities of setting boundaries in relationships, particularly focusing on family dynamics and the emotional challenges that arise. They discuss the importance of recognizing draining relationships, the cultural influences that shape our boundary-setting behaviors, and practical steps to establish healthier interactions. The conversation emphasizes the need for self-awareness and the courage to prioritize one's own needs while navigating the guilt that often accompanies boundary setting. In this conversation, Nina and Emily delve into the complexities of setting boundaries, particularly in female friendships and family dynamics. They explore the feelings of guilt that often accompany boundary setting and provide strategies for effective communication. The discussion emphasizes the importance of self-advocacy and the need to manage one's emotional responses after asserting boundaries. Emily shares practical scripts and techniques for navigating difficult conversations, highlighting the significance of understanding personal values and the impact of emotional maturity in relationships. 00:00: Understanding the Roots of Boundary Issues 02:48: The Importance of Boundary Setting in Relationships 05:58: Identifying Draining Relationships 08:59: Navigating Family Dynamics and Boundaries 12:06: Cultural Influences on Boundary Setting 15:01: Overcoming Guilt in Boundary Setting 18:03: Practical Steps for Setting Boundaries 21:01: Scripts for Boundary Setting in Real Life 22:38: Navigating Guilt in Boundary Setting 26:12: Effective Communication Strategies for Boundaries 29:34: Setting Boundaries with Family Dynamics 37:07: Calming the Nervous System After Setting Boundaries Emily Sanders received her Bachelor’s degree from Life Pacific College in counseling ministry, and received her Master’s of Science degree from Vanguard University of Southern California. Emily has been practicing for over 13 years, and knows from personal experience the courage it takes to walk on the road to healing and self-discovery; she works with compassion to support others on their path to restoration, empowerment, and fulfillment. You can find Emily at emilysanders.com or emily.sanders.therapy on Instagram In her free time Emily can usually be found outside running, hiking, or riding her bicycle along Pacific Coast Highway. She also enjoys browsing Pinterest for new dinner recipes, chatting with her girlfriends, and spending quality time with her family. Episode Sponsor: Build the best summer ever with KiwiCo! Get $15 off on your Summer Adventure Series at kiwico.com/mamaknows Learn more about your ad choices. Visit megaphone.fm/adchoices

In this conversation, Nina and Maggie delve into the complexities of binge eating disorder, emotional eating, and the journey towards healing and self-acceptance. They discuss the impact of upbringing on eating habits, the emotional triggers behind overeating, and the importance of reframing beliefs about food. Maggie shares her personal journey and coaching philosophy, emphasizing the need for self-love and understanding in overcoming disordered eating patterns. In this conversation, Maggie and Nina explore the complexities of parenting around food, particularly regarding sugar and treats. They discuss the challenges of instilling healthy eating habits in children while avoiding negative associations with food. Maggie shares practical tips for creating a healthier relationship with food, emphasizing the importance of planning meals and understanding emotional eating. The discussion also touches on the significance of body awareness and the impact of emotional factors on eating behaviors. Finally, Maggie provides resources for listeners seeking further support in their journey towards healthier eating habits. 00:00: Understanding Binge Eating Disorder02:52: Maggie's Journey and Coaching Philosophy06:06: Healing from Disordered Eating08:45: The Emotional Aspects of Overeating11:47: Indulgence vs. Overeating14:52: Guilt and Food Perception17:59: Reframing Beliefs Around Food25:12: Navigating Food Choices with Kids31:34: Practical Tips for a Healthier Relationship with Food39:25: Understanding Emotional Eating and Body Awareness46:14: Resources for Further Support As the host of the Why we Over eat podcast and founder of Vibe Club, I've spent the last 5 years helping women transform their relationship with food and their bodies. My approach combines neuroscience, emotional intelligence, and practical tools to create sustainable weight loss without restrictive dieting. Through my podcast and coaching program, I teach women how to tune into their bodies' natural hunger and fullness signals, process emotions without using food, and help women break free from diet mentality so they can develop a peaceful, intuitive approach to eating that works with their lifestyle. Episode Sponsor: Visit activeskinrepair.com  to learn more about Active Skin Repair and to get  20% off your order, use code: MAMAKNOWS Learn more about your ad choices. Visit megaphone.fm/adchoices

In this conversation, Nina and Dr. Melanie McNally discuss the complexities of adolescence, focusing on emotional regulation, the impact of childhood experiences, and the importance of fostering independence in teens. They explore how early communication about emotions can shape a child's ability to cope as they grow, and provide practical advice for parents on how to support their children through these critical developmental stages. In this conversation, Dr. Melanie McNally discusses the challenges of parenting teens, focusing on the balance between granting independence and maintaining boundaries. She emphasizes the importance of logical consequences, scaffolding, and emotional awareness in helping teens navigate social pressures and develop resilience. The discussion also highlights the significance of open communication and creating a safe space for teens to express their feelings, especially regarding peer influence and emotional health.00:00: Navigating Troubled Teen Years02:02: Understanding Adolescent Psychology04:24: The Impact of Childhood on Teen Emotions09:29: Building Emotional Awareness in Children16:55: Fostering Independence and Critical Thinking in Teens22:25: Navigating Teen Independence and Boundaries28:56: Coping with Social Pressures and Expectations33:19: Understanding Emotional Contagion and Peer Influence38:51: Processing Emotions and Building ResilienceDr. Melanie McNally is a licensed clinical psychologist and brain coach who helps people maximize their potential so they get the most out of life. From adolescents struggling with motivation to executives seeking direction, she helps people feel less overwhelmed, figure out their next steps, and reach meaningful goals. Dr. Melanie has worked in the field of psychology since 2005 and has written two books, The Emotionally Intelligent Teen and Helping Your Unmotivated Teen. Recognized nationally for her expertise, Dr. Melanie has been invited to the White House to discuss the paramount importance of teen mental health. She's appeared in The Huffington Post, Parents Magazine, Business Insider, Fast Company, and more.Episode Sponsor:Visit activeskinrepair.com  to learn more about Active Skin Repair and to get 20% off your order, use code: MAMAKNOWSNew customers can enjoy this special offer of only $1.99 a meal. Go to everyplate.com/podcast and use code mamaknows199 to get started. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this conversation, Nina and Caroline delve into the complexities of people pleasing, exploring its roots in childhood trauma and its impact on identity and self-esteem. They discuss how people pleasing manifests in various areas of life, including work and family, and the importance of setting boundaries. Caroline shares practical steps for overcoming people pleasing tendencies, emphasizing self-love and emotional regulation. The discussion also highlights the significance of parenting in shaping children's emotional health and the journey towards finding one's true self.00:00: Understanding People Pleasing03:50: The Roots of People Pleasing10:08: Manifestations of People Pleasing14:10: Impact of Childhood on People Pleasing22:47: People Pleasing and Identity Crisis29:04: Overcoming People Pleasing36:30: Finding Your True SelfCaroline is a German-born international psychologist, trauma expert, and devoted single mom, currently based in Amsterdam. Known for her warm, authentic approach and deep commitment to mental health awareness, Caroline has become a trusted guide for celebrities, athletes, coaches, and individuals from all walks of life. Her own healing journey fuels her passion, making her work deeply relatable, authentic and impactful. Caroline has dedicated her life to helping others navigate their healing paths. She’s the creator of a transformative trauma healing program Phoenix—rooted in her personal experiences—that has already helped countless people around the world break free from pain and step into their true selves. As the host of her own inspiring podcast (the Caroline Middelsdorf podcast). Caroline travels the globe, sitting down with experts, thought leaders, and public figures to share real, raw stories that remind us all: we each have a story worth telling. Her mission? To help 1 million people heal and create a ripple effect of awareness, compassion, and growth.Caroline leads with heart and soul, offering a guiding light for those who feel stuck in the dark. Her work is more than a profession—it’s a calling to make healing accessible, authentic, and to bring back connection, kindness, and care into the world. Above all, she strives to bring people closer together, reminding them that they are never alone in their strugglesEpisode Sponsors:Get started at factormeals.com/mamaknows50off and use code mamaknows50off to get 50% off plus FREE shipping on your first box.Visit activeskinrepair.com  to learn more about Active Skin Repair and to get  20% off your order, use code: MAMAKNOWS Learn more about your ad choices. Visit megaphone.fm/adchoices

In this conversation, Nina and Dr. Morgan Cutlips delve into the complexities of the mental load in relationships, particularly focusing on the emotional labor involved in parenting and household responsibilities. They explore how the mental load affects attraction and communication between partners, the importance of recognizing and sharing responsibilities, and strategies to navigate resentment and achieve a fair balance in relationships. In this conversation, Morgan and Nina explore the complexities of household responsibilities and the mental load that often falls disproportionately on women. They discuss the importance of communication, appreciation, and the need for couples to navigate their roles in a partnership effectively. Morgan shares practical strategies for making invisible tasks visible and framing conversations about the mental load in a way that fosters understanding and collaboration. The discussion also touches on how the mental load can impact intimacy and connection within relationships, emphasizing the need for appreciation and teamwork.00:00: Understanding the Mental Load12:10: The Emotional Labor of Parenting23:46: Navigating Resentment and Fairness in Relationships24:29: Navigating Household Responsibilities26:10: The Piling On of Precedence28:31: Making the Invisible Visible32:31: Communicating the Mental Load36:24: Framing Difficult Conversations40:25: The Impact of Mental Load on IntimacyDr. Morgan Cutlip, PhD in Psychology and highly sought after relationship expert, knows what it feels like to lose yourself in motherhood, and she’s determined to help mothers navigate it better.Throughout her career, she has helped hundreds of thousands of people worldwide learn how to form and maintain healthy relationships.Dr. Morgan has been a featured relationship expert with Good Morning America, Teen Vogue, The New York Times, Women’s Health Magazine, MOPS International, Loveology, and Flo, the #1 app in health and fitness. Her new book, A Better Share, is available now!Episode Sponsor:Visit activeskinrepair.com  to learn more about Active Skin Repair and to get 20% off your order, use code: MAMAKNOWS Learn more about your ad choices. Visit megaphone.fm/adchoices

This conversation delves into the pressing issue of school violence and gun safety, particularly from the perspective of parents. Nina shares her emotional journey as a mother concerned about her child's safety in school, while Rep. Deb Andraca discusses her personal experiences and legislative efforts aimed at reducing gun violence. They explore the importance of responsible gun ownership, the need for preventive measures, and the role of community engagement in advocating for safer schools. The discussion emphasizes the significance of understanding statistics, recognizing warning signs, and promoting a culture of gun safety to protect children and communities.00:00: The Impact of School Violence on Families02:01: Personal Experiences with School Safety04:43: Gun Ownership and Responsibility06:13: Statistics on School Violence and Gun Safety09:14: Identifying Warning Signs for Prevention12:09: The Need for Legislative Change15:34: Resources for Moms to Get Involved18:15: Promoting Gun Safety in Homes21:21: Advocating for School Safety Policies26:14: The Importance of Community EngagementRep. Deb Andraca is honored to serve as the representative for Wisconsin’s 23rd Assembly District, a role they have proudly held since making history in 2020. In the Wisconsin State Assembly, Deb serves on several key committees, including the Joint Committee on Finance, Education, and Forestry, Parks, and Outdoor Recreation. Their dedication and leadership have earned them numerous accolades, such as the Legislator of the Year Award from both the American College of Physicians Wisconsin Chapter and Mothers Against Drunk Driving (MADD), as well as the Champion of Commerce Award from the Metropolitan Milwaukee Association Chamber of Commerce. They have also been recognized as a Conservation Champion by the Wisconsin League of Conservation Voters and received the Building Wisconsin Award from the Associate Builders and Contractors of Wisconsin.Professionally, Deb brings a wealth of experience in education, communications, and policy. They have served as a substitute teacher and a former summer school math teacher at Bruce Guadalupe Community School, as well as a substitute teacher in the Whitefish Bay School District. Their background also includes work as a communications director and lobbyist at the Environmental Law and Policy Center of the Midwest, vice president at FleishmanHillard International Communications, and executive assistant at the Solar Energy Industries Association.Episode Sponsor:Visit activeskinrepair.com  to learn more about Active Skin Repair and to get 20% off your order, use code: MAMAKNOWS Learn more about your ad choices. Visit megaphone.fm/adchoices

In this conversation, Nina and Caroline delve into the significance of self-care, particularly for mothers, and how it often gets misconstrued. They discuss the challenges of maternal mental health, the guilt that comes with prioritizing personal needs, and the importance of redefining self-care beyond traditional notions. Caroline emphasizes the need for systemic support for mothers while also encouraging them to embrace their worthiness and prioritize their well-being. The discussion highlights the journey of motherhood, the societal pressures faced, and the importance of community support in navigating these challenges. In this conversation, Caroline and Nina explore the complexities of guilt in motherhood, distinguishing between helpful and unhelpful guilt. They discuss the importance of self-care, emphasizing that it is not just about indulgence but also about making choices that support long-term well-being. The conversation highlights the need to let go of perfection in parenting and the significance of surrounding oneself with supportive influences to foster a healthier mindset.00:00: The Importance of Self-Care05:59: Navigating Guilt in Motherhood11:49: The Role of Community and Support17:53: Embracing Personal Worthiness24:14: The Importance of Self-Care for Moms32:44: Self-Care: A Holistic ApproachDr. Caroline Dickens is a San Francisco-based licensed clinical psychologist specializing in perinatal, reproductive, and maternal mental health. She is co-founder of the Palmetto Psychology Clinic, which specializes in treating mental health concerns uniquely impacting women across the lifespan. She loves supporting expecting and postpartum parents in navigating the anxiety, guilt, relationship challenges, and complex feelings that come with this transition. She is especially passionate about helping new moms let go of what they think they “should” be doing and clarify what they really want out of their own motherhood. Outside of the therapy room, she loves to support a wider audience of moms through her social media and as co-host of The Moms Are Alright podcast. As mom to a sweet and spicy 2 year old boy who is expecting her second baby this summer, she is also walking the journey right alongside the moms she supports.Carolyn has a mental health skills course for expecting & postpartum moms called Becoming Mom. Check out her therapy practice here: Palmetto Psychology ClinicEpisode sponsor:New customers can enjoy this special offer of only $1.99 a meal. Go to everyplate.com/podcast and use code mamaknows199 to get started.Visit activeskinrepair.com  to learn more about Active Skin Repair and to get  20% off your order, use code: MAMAKNOWS Learn more about your ad choices. Visit megaphone.fm/adchoices

In this conversation, Nina and Lee discuss the importance of financial literacy for children and how families can create a culture of value creation at home. They explore the Dinner Table method, which emphasizes teaching kids about money through practical experiences and collaborative discussions. The conversation highlights common mistakes parents make in money education, the significance of healthy struggles, and practical steps families can take to instill responsible money habits in their children. In this conversation, the focus is on empowering children to become self-reliant and financially competent through practical experiences and responsibilities. The discussion emphasizes the importance of allowing children to earn money through chores and 'brain gigs', fostering a sense of value and responsibility. The concept of holistic value creation within families is explored, highlighting the balance between financial education and emotional well-being. The conversation also addresses the significance of early financial education and the role of parents in guiding their children through healthy struggles, ultimately leading to stronger family dynamics and values.00:00: Family Meetings and Financial Literacy Goals05:47: Teaching Kids About Money: The Dinner Table Method11:58: Building a Value Creation Culture at Home18:11: Collaborative Conversations About Saving and Spending23:32: Empowering Self-Reliance in Children28:33: Understanding Value: Brain Gigs34:42: The Importance of Early Financial EducationLee Benson is the CEO of Dinner Table, a revolutionary platform helping families teach their kids financial literacy, value creation, and personal responsibility. Under his leadership, Dinner Table has grown into a thriving, community-driven learning system, empowering parents to instill real-world financial skills in their children through guided discussions, interactive tools, and hands-on experiences.Lee has played a pivotal role in refining Dinner Table’s offerings, transitioning from a banking app to a dynamic education platform that prioritizes engagement and real-world application. By strengthening the community, optimizing content delivery, and enhancing parent-led mentorship, he has helped thousands of families integrate financial education into everyday life. His focus remains on making financial literacy accessible, practical, and transformative for the next generation.Find Lee at:@dinnertablefamilyhttps://dinnertable.com/Episode Sponsor:Visit activeskinrepair.com  to learn more about Active Skin Repair and to get  20% off your order, use code: MAMAKNOWS Learn more about your ad choices. Visit megaphone.fm/adchoices

In this conversation, Nina, Jennifer, and Emmalee explore the complexities of emotional energy, expectations in relationships, and the concept of radical acceptance. They discuss how deeply feeling individuals navigate their emotions and the impact of their partner's feelings on their own emotional state. The discussion delves into anxiety, the dynamics of partnership, and the importance of self-care and emotional management. They emphasize the need to differentiate between what we need and what we want in emotional support, ultimately advocating for self-awareness and self-care as foundational to healthy relationships. In this conversation, Jennifer Chaiken and Emmalee Bierly discuss the profound impact of childhood experiences on emotional management and self-trust. They explore the challenges of parenting in survival mode, the concept of radical acceptance versus taking action, and the complexities of adult friendships. The discussion highlights the importance of recognizing emotions, navigating control in relationships, and the natural evolution of friendships over time. They emphasize the need for open communication and the significance of emotional intelligence in fostering healthy connections.00:00: The Power of Emotional Energy03:01: Navigating Expectations in Relationships06:13: Understanding Radical Acceptance08:52: The Spiral of Anxiety and Emotional Responses12:05: The Dynamics of Partnership and Emotional Support14:59: Self-Care and Emotional Management17:57: The Need vs. Want in Emotional Support24:40: Childhood Influences on Emotional Management27:10: Survival Mode in Parenting28:47: Radical Acceptance vs. Action31:09: Navigating Control in Relationships35:12: The Complexity of Adult Friendships40:24: Grieving Friendships and Social DynamicsEmmalee Bierly & Jennifer Chaiken are both Licensed Marriage and Family Therapists, co-owners of The Therapy Group, a collective of warm, authentic therapists, and co-hosts of the ShrinkChicks Podcast! They believe in being down to earth, authentic, and transparent, which are values they bring both to their practice as well as their podcast! Their mission is to make therapy more relatable and accessible, working to break down that clinical wall.Connect with Emmalee and Jennifer: The Therapy Group: www.thetherapygroup.com (Emmalee and Jen's co-owned private practice that has warm, down-to-earth, therapists accepting new clients nationwide) ShrinkChicks Podcast: https://podcasts.apple.com/us/podcast/shrinkchicks/id1483261668 (Emmalee and Jen's weekly podcast where they discuss therapy and therapeutic topics in a relatable, accessible way) Instagram pages: @shrinkchicks and @thetherapygrp Episode SponsorActive Skin Repair, a skin health company helping people heal with natural / non-toxic, medical grade grade ingredients. Visit activeskinrepair.com  to learn more about Active Skin Repair and to get 20% off your order, use code: MAMAKNOWS Learn more about your ad choices. Visit megaphone.fm/adchoices