Calm it Down
Episodes
When Help Isn't Helpful
16 Dec 2025
Contributed by Lukas
Ever catch yourself rushing to fix someone's problems, only to realize maybe that's not what they needed? We all want to help those we care about, but...
Calm it Down Podcast: Morning Affirmations - You're in the Thick of It Now
15 Dec 2025
Contributed by Lukas
A Monday reality check for the hardest week, with permission to lower the bar.
The Beautiful Mess Theory
09 Dec 2025
Contributed by Lukas
Have you ever felt like life's a crumpled fitted sheet? Messy, imperfect, and far from the neat rectangle you imagined. In this episode, we unpack T...
When Memory Lane Feels Like a One-Way Street
02 Dec 2025
Contributed by Lukas
Ever catch yourself scrolling through old photos and feeling your heart catch? This episode explores how to make peace with nostalgia's pull without g...
Calm it Down: Morning Affirmations - Whose December Is This?
01 Dec 2025
Contributed by Lukas
A December 1st invitation to design your season around your values, not external expectations.
Listening Beyond Words: How to Hear What Isn't Said
25 Nov 2025
Contributed by Lukas
Ever find yourself wondering what someone really means when they say, “I’m fine”? There’s often so much beneath those two little words. In thi...
Calm it Down: Morning Affirmations - The Speed That's Coming
24 Nov 2025
Contributed by Lukas
A pre-December grounding practice, preparing to stay centered through the coming acceleration.
The Art of Softening Without Losing Yourself
18 Nov 2025
Contributed by Lukas
In a world that praises toughness, softening can feel risky. You might wonder if it will make you seem weak or help you connect more deeply.This episo...
Calm it Down: Morning Affirmations - Being Unspectacular
17 Nov 2025
Contributed by Lukas
A Monday celebration of finding profound worth in ordinary, consistent goodness.
Why You Still Think About People Who Hurt You
11 Nov 2025
Contributed by Lukas
Why do we keep thinking about people who’ve hurt us, even when we want to move on?This episode looks at why the mind replays painful moments and how...
Calm it Down: Morning Affirmations - The Hunger Underneath the Hunger
10 Nov 2025
Contributed by Lukas
A Monday invitation to look beneath surface wants to discover deeper needs.
The Loneliness Inside Togetherness
04 Nov 2025
Contributed by Lukas
Have you ever felt alone, even when you're surrounded by people?Loneliness isn’t just about being by yourself. It’s about feeling disconnected.In ...
Calm it Down: Morning Affirmations - When You Stopped Trusting Yourself
03 Nov 2025
Contributed by Lukas
A Monday exploration of when and why we lose self-trust, and how we can begin rebuilding it.
How to Stop Abandoning Yourself in Relationships
28 Oct 2025
Contributed by Lukas
Have you noticed how easy it is to lose yourself in relationships? Saying yes when you really mean no. Laughing when you don’t feel light. Shrinking...
The Weight That Isn't Yours
27 Oct 2025
Contributed by Lukas
A Monday reality check about the difference between supporting others and taking on their burdens.
The Ache of Being Misunderstood
21 Oct 2025
Contributed by Lukas
Few things hurt more quietly than being misunderstood, especially by the people you love most. In this episode, we talk about why being truly seen ma...
Calm it Down: Morning Affirmations - The Narrator in Your Head
20 Oct 2025
Contributed by Lukas
A Monday invitation to notice the stories we tell ourselves and question their accuracy.
The Grief of Things That Never Happened
14 Oct 2025
Contributed by Lukas
Not all grief comes from what we lose. Some grief comes from what never happened, the life you imagined, the love that never came, the path that never...
Calm it Down: Morning Affirmations - The Performance You Can Finally Drop
13 Oct 2025
Contributed by Lukas
A Monday invitation to drop the exhausting performance of trying to be impressive.
The Science of Stillness with Bob Roth | Calm It Down
10 Oct 2025
Contributed by Lukas
Bob Roth, CEO of the David Lynch Foundation, and I sat down to talk about the power of meditation and why Transcendental Meditation has such a profoun...
Why Rest Feels So Hard When You Need It Most
07 Oct 2025
Contributed by Lukas
Ever notice that the more tired you are, the harder it is to actually rest?That’s because rest isn’t just physical. It’s emotional too. And it t...
Everything Feels Urgent When You're Overwhelmed
06 Oct 2025
Contributed by Lukas
A Monday reality check on the difference between true urgency and anxiety-driven rushing.
When You Outgrow Your Coping Mechanisms
30 Sep 2025
Contributed by Lukas
That thing that once helped you get through might now be quietly holding you back. In this episode, we talk about what it feels like to outgrow old c...
The Exhaustion of Constant Effort
29 Sep 2025
Contributed by Lukas
A Monday acknowledgment that sometimes our effort becomes the obstacle to what we want.
The Pressure to Always Be “Working On Yourself”
23 Sep 2025
Contributed by Lukas
Do you ever feel like you’re always supposed to be working on yourself? Another book. Another habit. Another thing to fix. In this episode, we talk...
The Difference Between Letting Go and Giving Up
22 Sep 2025
Contributed by Lukas
A Monday exploration of how letting go can be an expression of love rather than abandonment.
Imperfect Progress: Why Small Steps Matter
16 Sep 2025
Contributed by Lukas
Ever find yourself staring at a task and thinking, “If I can’t do it perfectly, what's the point of even trying!”?In this episode, we’re letti...
Calm it Down: Morning Affirmations - Looking Without Judging
15 Sep 2025
Contributed by Lukas
A Monday invitation to practice looking with curiosity instead of judgment.
Toxic Positivity: Smiling Through the Pain Isn’t the Answer
09 Sep 2025
Contributed by Lukas
Have you ever had someone tell you to just be positive when you’re having a hard day? It might sound kind, but sometimes that kind of forced optim...
Calm it Down: Morning Affirmations - After the Noise Settles
08 Sep 2025
Contributed by Lukas
A Monday pause to remember who you are beyond what you do.
Why We Argue: The Hidden Need Behind Every Heated Moment
02 Sep 2025
Contributed by Lukas
Ever wonder why simple conversations turn into shouting matches? Here's the thing. Most arguments aren't really about being right. They're about feel...
Calm it Down: Morning Affirmations - What Your Body Knows First
01 Sep 2025
Contributed by Lukas
A Monday reminder to listen to your body before your mind starts telling its story.
The Friendship Audit: Loving Someone From a Distance
26 Aug 2025
Contributed by Lukas
What if some friendships aren’t meant to last forever, but still leave something beautiful behind? In this episode, we explore the quiet shifts that...
Calm it Down: Morning Affirmations - You Don't Have to Be Complete to Show Up
25 Aug 2025
Contributed by Lukas
A Monday reminder that you don't need to be perfectly assembled to participate in your life.
Inherited Anxiety – Breaking the Chain
19 Aug 2025
Contributed by Lukas
Some anxiety doesn’t start with you. Sometimes, it’s inherited, passed down through generations like an emotional keepsake. In this episode, we ...
Calm it Down: Morning Affirmations - The Voice You Use With Others
18 Aug 2025
Contributed by Lukas
A gentle start to the week, noticing the difference between how we speak to others versus ourselves.
The Museum of Almost
12 Aug 2025
Contributed by Lukas
Ever catch yourself thinking about the life you didn’t choose? The job you almost took. The person you almost loved. The version of you that nearly ...
Calm it Down: Morning Affirmations - A Kind Way to Say No
11 Aug 2025
Contributed by Lukas
A gentle reminder that honoring your limits doesn't make you unkind. It makes you honest.
The Worth You Forgot You Had
05 Aug 2025
Contributed by Lukas
When rejection or failure shows up, it often whispers the same story: maybe you just weren’t enough. But what if your worth never left—only your m...
When You Feel Like the Afterthought
29 Jul 2025
Contributed by Lukas
What happens when the person you love is still grieving someone else? This episode is for anyone who’s felt like they showed up late, living in the...
Calm it Down: Morning Affirmations - The Power of Not Knowing
28 Jul 2025
Contributed by Lukas
A reminder that not knowing isn't weakness, it's the courage to stay curious and honest.
The Loneliness of Being the Strong One
22 Jul 2025
Contributed by Lukas
Ever feel like you’re the one everyone leans on? The steady one. The strong one. The one who holds it all. This episode gently explores the quiet ac...
When Your Mind Lives in Five Places at Once
21 Jul 2025
Contributed by Lukas
For the days when you feel pulled in every direction. A gentle invitation to return to the power of one.
When You Feel Like Everyone Else Got the Manual
15 Jul 2025
Contributed by Lukas
Ever feel like everyone else got the manual on how to be human, and you’re stuck guessing your way through? You’re not alone. This episode unpacks...
Calm it Down: Morning Affirmations - What Actually Fills You Up
14 Jul 2025
Contributed by Lukas
A gentle reminder to notice what actually nourishes you—and to make space for more of it.
When It Feels Like Too Much
08 Jul 2025
Contributed by Lukas
Ever find yourself suddenly overwhelmed, with tears falling and your heart racing, and you're not even sure why? This episode is for the moments wh...
The Overexplainer's Dilemma: Why You Feel Compelled to Justify Everything
01 Jul 2025
Contributed by Lukas
Ever catch yourself giving a full monologue just to say “no”? You’re not alone. In this episode, we explore why so many of us feel the need to j...
Calm it Down: Morning Affirmations - The Kindest Voice
30 Jun 2025
Contributed by Lukas
A soft start to the week, inviting you to speak to yourself with kindness.
The Success Hangover: When the Finish Line Feels Empty
24 Jun 2025
Contributed by Lukas
Have you ever reached a goal only to feel… nothing? That strange silence after the win, the kind where the fireworks never show up and you're left w...
Calm It Down: Morning Affirmations - Right Where I Am
23 Jun 2025
Contributed by Lukas
A soft start to the week, reminding you that right where you are is a perfectly good place to begin.
Microscripts We Live By: The Tiny Lies That Shape Us
17 Jun 2025
Contributed by Lukas
Have you ever said “I’m fine” when you weren’t even close? Microscripts are those tiny, polite phrases we use to smooth things over. They migh...
Calm It Down: Morning Affirmations - The Art of Receiving
16 Jun 2025
Contributed by Lukas
For those who give easily but struggle to receive, this is your soft permission to let goodness in
How to Miss Someone Without Losing Yourself
10 Jun 2025
Contributed by Lukas
Have you ever missed someone so deeply it felt like parts of you went missing too? In this episode, we explore what happens when longing for someone b...
Calm It Down: Morning Affirmation - The Softest Kind of Brave
09 Jun 2025
Contributed by Lukas
A quiet invitation to let go of the performance and find courage in being seen just as you are.
Calm It Down: Morning Affirmations -The Pause Before the Bloom
06 Jun 2025
Contributed by Lukas
A soft ending to the week for when you feel something coming—but can’t name it yet. Sometimes the pause is the most important part.
Calm It Down: Morning Affirmations - When It’s Quiet Between People
05 Jun 2025
Contributed by Lukas
For the quiet between people, this reminder helps you trust the space without assuming it means something's wrong
Calm It Down: Morning Affirmations - The Middle is Still Movement
04 Jun 2025
Contributed by Lukas
This one’s for when you’re not quite at the start or finish. A gentle reminder that the in-between still counts as movement.
Calm It Down: Morning Affirmations - A Moment Before the Answer
03 Jun 2025
Contributed by Lukas
A soft reflection for the in-between moments—when clarity hasn't arrived, but peace still can.
Why You Keep Checking That One Person’s Profile
03 Jun 2025
Contributed by Lukas
Do you still find yourself checking their profile, even though you don’t talk anymore? This episode explores why we stay stuck in old connections on...
Calm It Down: Morning Affirmations - When You’re Not Quite Ready
02 Jun 2025
Contributed by Lukas
For the mornings when you're not fully in gear, this is your reminder that showing up halfway still counts.
Stillness Isn't Lazy
27 May 2025
Contributed by Lukas
In a noisy world, silence can be your greatest ally. This episode delves into how quiet moments can restore balance and provide clarity amid the chaos...
Calm It Down: Morning Affirmations - Sorry I Was Trying Too Hard
26 May 2025
Contributed by Lukas
A soft start to the week for anyone exhausted from over efforting. This is your reminder that trying too hard doesn’t make you more worthy, it just ...
The Healing Power of Creativity (For When You’ve Given Up on Yours)
20 May 2025
Contributed by Lukas
This episode is for the ones who stopped creating—not because they didn’t love it, but because somewhere along the way, they felt they had to be g...
Calm It Down: Morning Affirmations - Maybe You’ve Been Somewhere Else
19 May 2025
Contributed by Lukas
A gentle reminder that you’re still here, beneath the noise and demands. Sometimes the most powerful thing you can do is simply notice your own brea...
The Power of No: Redefining Your Priorities
13 May 2025
Contributed by Lukas
Ever find yourself saying yes… when every part of you wanted to say no? In this episode of Calm it Down, we’re talking about the quiet courage of ...
Calm It Down: Morning Affirmations - When Your Brain Won’t Shut Up
12 May 2025
Contributed by Lukas
For mornings when your mind is already racing. This reflection invites you to exhale, pause, and remember: you don’t have to carry everything before...
The Emotional Seasons: Understanding Your Inner Weather
06 May 2025
Contributed by Lukas
Ever feel like your emotions don’t make sense? Like one day you’re light and blooming, and the next, you’re heavy and still? This episode explor...
Calm It Down: Morning Affirmations - You Don’t Have to Feel Ready
05 May 2025
Contributed by Lukas
For those mornings when motivation is nowhere to be found. It’s a nudge to show up anyway—messy hair, doubts, and all—and to remember that even ...
The Loneliness Of Healing
29 Apr 2025
Contributed by Lukas
Healing can be beautiful—but also deeply lonely. In this episode, we explore why personal growth and recovery often feel like such solitary paths, e...
The Parts We Hide
22 Apr 2025
Contributed by Lukas
We all have parts of ourselves we keep tucked away—the parts we've been told are too much, too sensitive, too different. But what if those parts wer...
Harnessing Hope in Hard Times
15 Apr 2025
Contributed by Lukas
Ever lie awake replaying a moment you wish you could undo? Regret can feel like a heavy backpack you never meant to carry—but what if it’s actuall...
Reframing Regret: Lessons from the Past
08 Apr 2025
Contributed by Lukas
Ever lie awake replaying a moment you wish you could undo? Regret can feel like a heavy backpack you never meant to carry—but what if it’s actuall...
Rebuilding After Burnout
01 Apr 2025
Contributed by Lukas
Feeling drained no matter how much you sleep? Like your spark has dimmed and you're not sure how to reignite it? This episode explores how burnout isn...
The Puzzle of Self-Identity: Finding the Missing Piece
25 Mar 2025
Contributed by Lukas
Ever feel like you’re just going through the motions, unsure of who you really are beneath the labels and expectations? In this episode, we’ll exp...
Almost: Finding Beauty in the Unfinished
18 Mar 2025
Contributed by Lukas
Ever feel like you’re collecting unfinished chapters instead of success stories? Like every “almost” is just another way of saying, “not quite...
Color Outside the Lines
11 Mar 2025
Contributed by Lukas
Stuck following rules you never chose? We often limit ourselves with invisible "shoulds" and "must-dos" that were never our own decisions. Today, ...
Honest Conversations: Letting Go of Guilt and Speaking Your Truth
04 Mar 2025
Contributed by Lukas
Ever find yourself agreeing to something before you’ve even had a chance to think? Long-standing relationships can make boundaries feel impossible—...
The Cookie Theory: What Grandma Knew About Empathy
25 Feb 2025
Contributed by Lukas
Ever notice how the world feels a bit like a recipe gone wrong - all the ingredients are there, but something essential is missing? In this episode, w...
The Good Kind of Selfish
18 Feb 2025
Contributed by Lukas
Do you feel guilty every time you put yourself first? Like you're somehow being selfish when you say "no" to others to say "yes" to yourself? It's ti...
Am I More Than This?
11 Feb 2025
Contributed by Lukas
Who are we without the titles, trophies, and applause? We spend so much time chasing success, but does it define us? In this episode, we explore what ...
When Help Isn't Helpful
04 Feb 2025
Contributed by Lukas
Ever catch yourself rushing to fix someone's problems, only to realize maybe that's not what they needed? We all want to help those we care about, but...
When They Don’t Love You Back (Rebroadcast)
28 Jan 2025
Contributed by Lukas
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 e...
Bridge of Hope (Rebroadcast)
21 Jan 2025
Contributed by Lukas
Feeling like the past year was a rollercoaster you didn’t sign up for? Ready to step into the new year with a little less stress and a lot more calm...
The Firefly Within: Healing Childhood Wounds (Rebroadcast)
14 Jan 2025
Contributed by Lukas
Ever feel like part of you is stuck in the past, holding onto old wounds? In this episode, we’re diving into inner child healing—reconnecting with...
The Puzzle of Grief (Rebroadcast)
07 Jan 2025
Contributed by Lukas
Feeling like there's an empty space where someone you loved used to be? This episode explores grief not just as loss, but as proof of a love worth cel...
Better, Not Perfect (Repeat Episode)
31 Dec 2024
Contributed by Lukas
Let's be real - trying to be perfect is exhausting. In this episode, we're ditching perfectionism and focusing on something that actually works: being...
Recalculating Route: Your Quarter-Life Crisis Survival Guide
24 Dec 2024
Contributed by Lukas
Feeling lost while everyone else seems to be cruising down their perfect career highway? Don't sweat it - that quarter-life crisis isn't a detour, it'...
The Beautiful Mess Theory
17 Dec 2024
Contributed by Lukas
Have you ever felt like life’s a crumpled fitted sheet—messy, imperfect, and far from the neat rectangle you imagined? In this episode, we unpack ...
What Emotion Are You Feeling Right Now?
10 Dec 2024
Contributed by Lukas
Can't quite put your finger on what you're feeling? You're not alone. In this episode, we explore why naming our emotions matters and how it can chang...
When Memory Lane Feels Like a One-Way Street
03 Dec 2024
Contributed by Lukas
Ever find yourself lost in old photos, feeling that bittersweet pull of yesterday? Join us as we explore turning nostalgia from a maze into a guide. Y...
The Art of Being Wrong
26 Nov 2024
Contributed by Lukas
Have you ever argued so passionately over something trivial—like the "correct" way to load a dishwasher—that you started narrating your own life i...
Listening Beyond Words: How to Hear What Isn't Said
19 Nov 2024
Contributed by Lukas
Ever notice how “I’m fine” is often code for “I’m anything but fine”? It’s like the emotional equivalent of a shrug—polite, noncommitt...
What Does Success Look Like?
12 Nov 2024
Contributed by Lukas
Ever feel like you're chasing someone else's definition of success? Like everyone else has the perfect recipe while you're still figuring out your ing...
The Weight of Worry: Learning to Let Go
05 Nov 2024
Contributed by Lukas
Drowning in a sea of what-ifs and worries? This episode shows you how to sort through the mental noise and figure out which concerns actually deserve ...
The Power of Being Alone
29 Oct 2024
Contributed by Lukas
Do you reach for your phone the second you're alone? What if that solo time could actually be a source of strength? In this episode, we explore how to...
The Art of Starting Over
22 Oct 2024
Contributed by Lukas
Feeling stuck, like you're spinning your wheels but getting nowhere? I get it. Starting over can feel scary. But what if I told you that starting fres...
Burnout - The High Cost of High Achievement
15 Oct 2024
Contributed by Lukas
Feeling stretched thin, like you're giving everything but somehow it's never enough? That's burnout talking, and it's more than just a bad day. But he...
The Hallway of Thoughts
08 Oct 2024
Contributed by Lukas
Feeling stuck in a cycle of negative thoughts? Believe it or not, there IS a way out! Let me show you how shifting your focus can turn your day around...
What Every 13-Year-Old Needs to Hear (No Matter How Old You Are)
01 Oct 2024
Contributed by Lukas
Remember being 13? That awkward phase where you’re stuck between childhood and adulthood? In this episode, I’m sharing advice for 13-year-olds (an...
The Art of Quiet: The Healing Power of Silence
24 Sep 2024
Contributed by Lukas
What happens when we let ourselves embrace the quiet? In a world that's always buzzing with noise, finding moments of stillness can feel impossible—...