Calm it Down

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—...

Plot Twist: Embracing Life's Unscripted Moments

17 Sep 2024

Contributed by Lukas

Ever feel like you're starring in a movie you didn’t sign up for? In this episode, we’re diving into the wild ride of uncertainty. When the plot t...

Light in the Darkness: Finding Hope During Suicide Awareness Month

10 Sep 2024

Contributed by Lukas

Have you ever felt completely overwhelmed by life's challenges? In this episode of "Let's Calm it Down," we'll talk about finding hope, even when ever...

The Beauty of Boundaries

03 Sep 2024

Contributed by Lukas

Ever feel like your life's being overrun by other people's demands? In this episode, we're talking about the life-changing tip of setting healthy boun...

The Power of Failure

27 Aug 2024

Contributed by Lukas

Ever wonder if your biggest fears could actually be the springboard to your greatest wins? This episode flips the script on failure, showing how it mi...

Letting Go of Perfection

20 Aug 2024

Contributed by Lukas

Ever feel like you're on an endless treadmill chasing perfection? Well, what if we ditched that impossible standard and embraced "better" instead? In ...

Nostalgia; Finding Balance in Memories

13 Aug 2024

Contributed by Lukas

Ever catch a whiff of grandma's apple pie and suddenly you're eight again? That's nostalgia's magic, and we're diving in deep. We'll explore how these...

How the Night Sky Can Teach You to Shine

06 Aug 2024

Contributed by Lukas

Ever feel tiny under a starry sky? Let's flip that idea on its head! What if those twinkling stars are actually in awe of you? In this episode, we're ...

Where We Are: A Reflection of Our Shared Journey

30 Jul 2024

Contributed by Lukas

Ever felt like you're on an emotional rollercoaster, wondering if anyone else gets it? Well, my new album "Where We Are" is here to remind you that ye...

Finding Your Sanctuary of Inner Peace

23 Jul 2024

Contributed by Lukas

Where do you go to find peace when life gets overwhelming? This episode explores the idea of creating your own personal sanctuary - a place of calm yo...

It's Up To You / Navigating Life's Crossroads

16 Jul 2024

Contributed by Lukas

Ever feel like life is throwing you a curveball, leaving you unsure which way to turn? This episode is all about those moments when you're faced with ...

The Art of Feeling: Your Emotional Color Wheel (Summer Short)

09 Jul 2024

Contributed by Lukas

Ready to get colorful with your feelings? I want to show you how to think of your emotions as a palette, filled with blues of sadness, reds of passion...

The Sun Will See You Tomorrow: Embracing Hope in Uncertain Times

02 Jul 2024

Contributed by Lukas

Life can be a real rollercoaster, right? When everything feels like it's spinning out of control, it's tough to stay positive. You might wonder if the...

Erase and Embrace: A Journey to Self-Love (Summer Short 4)

25 Jun 2024

Contributed by Lukas

It's easy to get caught up in chasing expectations and seeking approval from others. But what if true happiness comes from loving ourselves more, not ...

The Stories We Frame (Summer Short)

18 Jun 2024

Contributed by Lukas

Ah, the camera we carry around everywhere and MAYBE use as a phone once in a while. But in the age of digital photography, it's easy to take for grant...

Letting Go of Draining Connections (Summer Shorts - 2)

11 Jun 2024

Contributed by Lukas

Have you ever felt drained after hanging out with certain people? It's like they somehow managed to suck the energy right out of you! Well, it turns o...

Noticing the Little Things (Summer Shorts Episode 1)

04 Jun 2024

Contributed by Lukas

The world we live in often pushes us to focus on the big picture! It's easy to overlook the small, everyday moments that bring joy and meaning to our ...

There Is No Finish Line: Pressing Pause on the Race of Life

28 May 2024

Contributed by Lukas

Have you ever felt like you're constantly racing through life, chasing one milestone after another, without ever feeling like you've truly "arrived"? ...

You're Not a Fake: Breaking Free from Impostor Syndrome's Grip

21 May 2024

Contributed by Lukas

Have you ever felt like a fraud, despite all evidence of your success? Do you doubt your abilities and fear being exposed as an impostor? In this epis...

The Funhouse Mirror Effect: Letting Go of How Others See You

14 May 2024

Contributed by Lukas

Have you ever felt like you're seeing yourself through a funhouse mirror, distorted by others' perceptions? In this episode, we'll explore how our sel...

One Wild and Precious Life: Making Space for What Matters Most

07 May 2024

Contributed by Lukas

When's the last time you felt truly present in your life? Like R-E-A-L-L-Y taking each moment in instead of just racing to the next thing. In a societ...

We Weren't Meant to Know: When the World Feels Overwhelming

30 Apr 2024

Contributed by Lukas

Have you ever felt like you're drowning in a sea of never-ending bad news? In the age of everything in front of us with a screen, we're constantly bom...

Chasing Unicorns: Understanding Happiness in a World of Illusions

23 Apr 2024

Contributed by Lukas

Have you ever found yourself chasing happiness, only to feel like it's always just out of reach? I used to believe that joy was like a rare unicorn, a...

Praying for Health Over a Candy Bar: Making Real Change Happen

16 Apr 2024

Contributed by Lukas

Have you ever found yourself caught in the gap between what you intend to do and what you actually end up doing? I know I have, and it's a pretty univ...

Making Peace with Your Body: Ending the Battle Against Yourself

09 Apr 2024

Contributed by Lukas

Have you ever felt like a stranger in your own skin, constantly at war with the reflection staring back at you in the mirror? Yup, raising my own hand...

The Firefly Within: Healing Childhood Wounds

02 Apr 2024

Contributed by Lukas

Have you ever felt like a part of you is stuck in the past, holding onto old wounds and patterns? In this episode, we'll explore the transformative po...

Making Friends with Failure: Embracing Setbacks as Stepping Stones

26 Mar 2024

Contributed by Lukas

Have you ever poured your heart into a dream, only to watch it crumble before your eyes? In those gut-wrenching moments, it's easy to believe that fai...

Simply Human: Stories Behind the Faces

19 Mar 2024

Contributed by Lukas

Have you ever wondered who the person is behind the roles we see every day? In this episode, we wander through the metaphorical market of life, explor...

Embracing Connection in a Lonely World

12 Mar 2024

Contributed by Lukas

Ever felt lonely, even when you're not alone? This episode dives into why we all feel lonely sometimes and what we can do about it. I talk about the c...

In the Waiting: Discovering Peace in Life's Pauses

05 Mar 2024

Contributed by Lukas

Have you ever noticed how waiting, something we often see as just an annoying pause, can actually be filled with wonder and purpose? In this episode, ...

From Worn-Out Tees to Inner Peace: Letting Go of Emotional Baggage

27 Feb 2024

Contributed by Lukas

Ever found an old t-shirt you just can't throw away? In this episode, "From Worn-Out Tees to Inner Peace: Letting Go of Emotional Baggage," I talk abo...

Not Alone: Finding Connection in a Crowded World

20 Feb 2024

Contributed by Lukas

Ever felt alone even when you're around lots of people? In this episode, we talk about feeling lonely and how to make real friends. Let's dive in and ...

Seasons of Grief: Discovering Hope in The Whispering Garden

13 Feb 2024

Contributed by Lukas

Have you ever thought about where our grief goes when we're trying to feel happy again? In this episode, I'm going to talk about a special place in ou...

Finding Your Museum: The Art of Personal Value

06 Feb 2024

Contributed by Lukas

Ever wondered how the people and places around you affect how you feel about yourself? This episode digs into how our environment and friendships can ...

From Burnout to Bliss: Strategies for Beating Burnout

30 Jan 2024

Contributed by Lukas

Have you ever felt overwhelmed, like you're carrying a weight that's just too heavy? As if little by little your sinking deeper into an ocean without ...

Life in Focus: Seeing Past the Details

23 Jan 2024

Contributed by Lukas

Have you ever felt like there's more to your story than you can see? In this episode of 'Calm It Down', I'm taking you on a journey to uncover the big...

Embracing Change: Learning Why, When, and How

16 Jan 2024

Contributed by Lukas

Have you ever thought about how much you change in ways that you can't see in photos? Today on 'Calm it Down', we're going to talk all about change. W...

The Art of Letting Go: Finding What You Need by Letting Go

09 Jan 2024

Contributed by Lukas

In this Calm it Down episode, we explore the power of our inner thoughts through Olympic skater Dan Jansen's story. It's absolutely captivating, incre...

Beyond Fireworks: Unveiling Our True Desires in the New Year

02 Jan 2024

Contributed by Lukas

In this episode I invite you to join me in a journey beyond the usual New Year's resolutions. We dive deep into understanding what really makes us hap...

Gifts We Didn't Ask For: Turning Unwanted Gifts into Life Lessons

26 Dec 2023

Contributed by Lukas

In this episode, I take you on a journey through the unexpected surprises of life, much like those surprise gifts we find under the Christmas tree (so...

Living Differently: Beyond Just Holding On

19 Dec 2023

Contributed by Lukas

In this episode of 'Calm it Down,' we explore a less-traveled street: the street of hope. I dive into how hope is an everyday choice, not just a fleet...

The Sweetness of Doing Nothing (La Dolce Far Niente)

12 Dec 2023

Contributed by Lukas

When was the last time you did absolutely nothing, on purpose? In this episode, "The Sweetness of Doing Nothing," I explore how taking time to just be...

Lighter Paths: From Past Regrets to Present Moments

05 Dec 2023

Contributed by Lukas

This week we pick up where we left off in last week's episode, "The Echoes of Yesterday: Living in Memories vs. Moments." We take a long hike into the...

The Echoes of Yesterday: Living in Memories vs. Moments

28 Nov 2023

Contributed by Lukas

In this episode we dive into the art of balancing our cherished memories with the beauty of living in the present. I discuss how our past experiences ...

Embracing the Gray: Finding Peace in Cloudy Days

21 Nov 2023

Contributed by Lukas

Ever found solace under a cloudy sky? In this episode of Calm it Down, we delve into the hidden beauty of life's grayer days. Discover how embracing t...

Illuminating Shadows: Finding Your Light in the Dark

14 Nov 2023

Contributed by Lukas

Ever thought you could find some real-life wisdom in Harry Potter? In this episode of 'Calm it Down,' we're getting into just that. It's all about fin...

Trusting our Decisions (Part 2)

07 Nov 2023

Contributed by Lukas

In this episode, we dive deep into the maze of decision-making. Ever felt stuck at a crossroads or questioned a past choice? Together, we'll navigate ...

The Crossroads of Commitment: Passion vs Persistence (Part 1)

31 Oct 2023

Contributed by Lukas

In this episode, I explore the balance between sticking to what's familiar and trying something new. We all face crossroads in life, but I had a liste...

The Flavor of Humility

24 Oct 2023

Contributed by Lukas

Ever swapped salt for sugar in a recipe? I’m sure you’ve had better moments than these. Join me as we navigate through the lesson of baking a humb...

The Rush of Hurry Sickness

17 Oct 2023

Contributed by Lukas

Ever felt life's moving too fast, like you're guzzling down a mug of instant coffee? Today, I chat about this rush we're all in, what’s actually kno...

Deflating the Sunday Scaries: Mindfulness in Every Breath (Bonus Episode w/Endel)

15 Oct 2023

Contributed by Lukas

Deflate the Sunday Scaries with this special bonus episode of Calm it Down. Join me as we dive deep into the art of breath work and discover how your ...

From Mental Weeds to Mental Wellness

10 Oct 2023

Contributed by Lukas

Ever felt like your mind's a bit like a wild garden, with thoughts popping up like unexpected daisies or maybe some stubborn dandelions? In this episo...

Navigating Life: Your Compass of Compassion

03 Oct 2023

Contributed by Lukas

Ever feel like you're navigating a maze of emotions without a map? In today's episode, we explore the ultimate guide you didn't know you had: compassi...

Stitches in Time

26 Sep 2023

Contributed by Lukas

Ever paused to think of your life as a tapestry? Those intricate designs, each thread telling a part of a grander story? In today's episode, I invite ...

The Sound of Stillness

19 Sep 2023

Contributed by Lukas

You know that silence just before an orchestra's first note? In this episode, 'The Sound of Stillness’ we explore the amazing power of silence in ou...

Dance of Your Ripple: The Unseen Impact You Make

12 Sep 2023

Contributed by Lukas

Have you ever tossed a pebble into a calm pond and watched the ripples? It's fascinating, isn't it!? In this episode of 'Calm it Down', we dive into h...

Mastering the Palette of Your Emotions

05 Sep 2023

Contributed by Lukas

Ready to get colorful with your feelings? Think of your emotions as a palette, filled with blues of sadness, reds of passion, and every hue in between...

The Compass of Intuition (Summer Archive)

29 Aug 2023

Contributed by Lukas

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 spin...

You Can't Always Get What You Want (Summer Archive)

22 Aug 2023

Contributed by Lukas

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 ...

Beyond the Shell: Resilience, Beauty, and New Beginnings

15 Aug 2023

Contributed by Lukas

Have you ever wondered which creature truly symbolizes the spirit of a “breakthrough”? Imagine an animal, which seems to be trapped, though patien...

Using the Breath Switch - Easing Anxiety with Your Breath

08 Aug 2023

Contributed by Lukas

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 a...

Life Lessons (Summer Archive)

01 Aug 2023

Contributed by Lukas

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 mean...

You Are Not a Fish - The Importance of Self Worth (Summer Archive)

25 Jul 2023

Contributed by Lukas

"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 wh...

The Wall We Build (Comfortably Numb) - Summer Archive

18 Jul 2023

Contributed by Lukas

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 ...

The Iceberg of Nostalgia (Summer Archive)

11 Jul 2023

Contributed by Lukas

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 ...

The Puzzle of Grief - Summer Archive

04 Jul 2023

Contributed by Lukas

Let's chat about grief. It's a heavy word, but what if we looked at it differently. Instead of seeing it as something purely sad, we explore how it ...

Be Kind, Rewind, Life on VHS - Summer Archive

27 Jun 2023

Contributed by Lukas

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 he...

The Struggle is Real - Summer Archive

20 Jun 2023

Contributed by Lukas

In today's episode, we grapple with the notion that if you can't break it down to a child, how can you truly grasp it yourself? We'll journey into the...

Where Does Your Happiness Come From? (Summer Archive)

13 Jun 2023

Contributed by Lukas

Do we ever stop to wonder where our moments of joy and happiness come from during our daily routine? Today's podcast episode aims to explore this thou...

Scars of Hope (Summer Archive)

06 Jun 2023

Contributed by Lukas

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 st...

It's Okay to Be Sad (Summer Archive)

30 May 2023

Contributed by Lukas

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. Wha...

Perfectly Overrated. Dealing with Life's Imperfections

23 May 2023

Contributed by Lukas

Ever pondered why perfection seems overrated? In this episode, "Perfectly Overrated: You're Doing Better Than You Think," I turn this idea on its head...

Your Favorite Picture (Previously Released Episode)

16 May 2023

Contributed by Lukas

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 e...

Name It to Tame It: Naming Your Fears and Taking Control

09 May 2023

Contributed by Lukas

Are you afraid of the dark? Do clowns give you the heebie-jeebies? Does the thought of public speaking make you want to run for the hills? Fear not, m...

The Art of Being Content: Avoiding Complacency

02 May 2023

Contributed by Lukas

Are you tired of constantly chasing after happiness and feeling like you're never quite satisfied? Well, in this episode, I explore the difference bet...

Whose Life Are You Living? Rediscovering Your Path and Charting Your Own Course

25 Apr 2023

Contributed by Lukas

We often find ourselves lost in the expectations of others, societal norms, and the dreams of our loved ones. It's easy to forget that our lives shoul...

Let Your Light Shine: Owning Your Authenticity

18 Apr 2023

Contributed by Lukas

Do you ever feel overwhelmed by society's expectations? Like you have to act, look, or work in a certain way to fit in? It's tough and we can lose our...