Free & Well: Overcome Anxiety, Stress & Overwhelm & Grow Your Confidence With Mental Health & Faith Based Practices
Episodes
282 | The Real Reason I Quit Social Media: Boundaries & Detox Practices I'm Trying Out
24 Dec 2025
Contributed by Lukas
[SUBMIT A QUESTION TO THE PODCAST]Ask Dev your question HERE.[SPECIAL NEW YEARS OFFERS]REALIGN SESSION: A 75-minute 1:1 session to help you step out ...
281 | Nervous System Basics - What I Wish I'd Known in My Twenties to Manage Anxiety Better
17 Dec 2025
Contributed by Lukas
In today's episode we're diving into the nervous system basics, I wish I'd known when I was starting my healing journey. We'll dive in...
280 | Scared of the Uncertainty & Unknown? Trust in God's Perfect Plan for You & Just Take 1 Step at a Time
10 Dec 2025
Contributed by Lukas
A grounded, faith-filled reminder to trust God’s timing, even when life feels uncertain or unclear. In this episode, we talk about releasing the pre...
279 | Embracing Your God Given Gifts & Confidence as a Woman With ADHD (ft: Kelsey Spronk)
04 Dec 2025
Contributed by Lukas
✨ Do you ever feel like your ADHD and confidence are wrestling with each other—leaving you overthinking, second-guessing, or feeling a little stuc...
278 | 3 Minute Breathing Practice to Release Anxiety & Soothe Your Nervous System
26 Nov 2025
Contributed by Lukas
A quick, calming breathing practice to help you relieve stress, quiet your mind, and ground back into your body. In this short episode, you’ll learn...
277 | Feel Like You're Behind? The Psychology Behind this Belief & a Faith Filled Reminder That You're Right Where You Need to Be
23 Nov 2025
Contributed by Lukas
Feeling behind or like you’re moving backwards?In this episode, we explore why you’re not behind, why your path is unfolding perfectly, and how Go...
276 | 2 Psychology Backed Goal Setting Hacks so You Stick With Them
12 Nov 2025
Contributed by Lukas
These are 2 of my own personal tools for goal setting. I use these quarterly, monthly, weekly & am obsessed. As someone with a million goals in ...
275 | What God is Shifting in My Business & The Messy Middle of Creating New Routines & Taking Action in Your Life
08 Nov 2025
Contributed by Lukas
Please forgive the audio, this was recorded out on a hike. In this episode, I'm sharing the messy middle of what's been going on behind the sc...
274 | You're Not Moving Backwards, Give Yourself a Break (& some grace)
23 Oct 2025
Contributed by Lukas
A conversation that keeps coming up around me is this idea of "I feel like I'm moving backwards, I feel stuck, I feel like I'm falling beh...
273 | [GUEST] Waiting Well in Your Single Season: Trusting God in Dating & Having Confident Expectation That God is Going to Show Up Right On Time
09 Oct 2025
Contributed by Lukas
In this encouraging conversation I got to have with Danielle Stanley, we talk about what it means to wait well. We specifically dive into dating—le...
271 | WE'RE BACK BABY! What You Can Expect Every Week Moving Forward & My Promises to You
05 Oct 2025
Contributed by Lukas
Hey sweet friend, it has been a minute. In today's episode, I am re-introducing the Free & Well Podcast.I'm sharing with you my intentions...
272 | 2 Minute Breathing Practice to Soothe Anxiety
05 Oct 2025
Contributed by Lukas
A 2-minute guided breathing and grounding practice to reduce anxiety, calm your nervous system, and restore peace anytime you need it.Breathing practi...
270 | Struggling with Creating That New Routine? 1 Tip That's Helped Me
23 Jul 2025
Contributed by Lukas
ACTIVATE: THE MEMBERSHIP |The online community & resource hub where faith, mental wellness & nervous system regulation come together to help y...
269 | 1 Journaling Prompt to Release the Shoulds & Create Your Most Authentic, Best Life
16 Jul 2025
Contributed by Lukas
ACTIVATE: THE MEMBERSHIP |The online community & resource hub where faith, mental wellness & nervous system regulation come together to help y...
268 | 3 Psychology Backed Steps to Rewire Your Brain & Step Into Your God Given Confidence & Identity
09 Jul 2025
Contributed by Lukas
ACTIVATE: THE MEMBERSHIP |The online community & resource hub where faith, mental wellness & nervous system regulation come together to help y...
267 | My Favorite Journaling Practice to Kickoff a Fresh Month with a Game Plan to Reach Your Top Goals & Build Healthy Daily Habits (as an anxiety therapist and confidence coach)
02 Jul 2025
Contributed by Lukas
If you want to start this month feeling so clear and confident in your priorities, goals, habits you're building, join us in ACTIVATE on our live ...
266 | Feel Like You're Not Growing Fast Enough? 1 Mindset Shifting Journaling Prompt to Feel More Content & Confident Right Where You Are
07 Jun 2025
Contributed by Lukas
JOIN OUR FREE NON-SOCIAL MEDIA COMMUNITYJoin HERE. You'll find little voice memo pep talks from me, journaling prompts & chats about episodes ...
265 | 5 Minute Pep Talk & Confidence Boosting Prayer to Embrace Your God Given Identity
29 May 2025
Contributed by Lukas
THIS WEEK IS OUR SOUL CLEANSE: A SOCIAL MEDIA DETOX |A gentle 3-day detox for your nervous system, your soul, and your screen time. Join me for this ...
264 | Why I'm Hosting a Social Media Detox: Research & My Own Personal Experiences with Comparison, Anxiety & Addiction with Social Media
23 May 2025
Contributed by Lukas
Feeling a pull to spend less time on social media? This episode is going to light a fire under your butt.In this episode, I'm going to share resea...
263 | 1 Mental Wellness Based Mindset Shift That Helped Me Break Free From Anxiety, Overthinking & Overanalyzing
21 May 2025
Contributed by Lukas
In this powerful episode, I share one mindset shift that radically changed the way I relate to my thoughts—and brought peace instead of intense anxi...
262 | Anxious & Ambitious: Encouragement for the High Achieving Girlie Who Is Ready to Feel More Peace, Calm & Content
18 May 2025
Contributed by Lukas
In this empowering episode, I'm speaking directly to the high-achieving young woman who feels like she’s running on fumes. You’re showing up, ...
261 | What is Nervous System Dysregulation & Why It Matters if You Want to Grow Your Self Confidence
07 May 2025
Contributed by Lukas
Ever feel like you're either totally numb or way too overwhelmed — and never really okay? You're not broken. You're outside your window ...
260 | Welcome to Free & Well: If You're Struggling With Second Guessing Yourself, Self Doubt & Anxiety, You're Not Alone
07 May 2025
Contributed by Lukas
In this first episode, I’m taking you behind the mic and into my story — the real, raw, unfiltered version. From growing up with constant anxiety ...
259 | Moving Through a Challenging Season? What's Been Helping Me - Prayer, Fasting & Life Updates (🎙THE PODCAST WILL BE BACK WEEKLY IN APRIL)
22 Mar 2025
Contributed by Lukas
ACTIVATE: THE MEMBERSHIP |ACTIVATE is your go to hub for tools & community to help you regulate your nervous system, create healthy daily habits &...
258 | "No, Self Compassion Won't Make You Lazy" & 3 Journal Prompts to Reach Your Top Personal Growth Goals With Less Stress & Anxiety
11 Feb 2025
Contributed by Lukas
ACTIVATE: THE MEMBERSHIP |ACTIVATE is your go to hub for tools & community to help you regulate your nervous system, create healthy daily habits &...
257 | 2 Journaling Prompts to Step Into What God Has For You Today: Giving Yourself Permission to Evolve, Grow & Step Into Your Purpose
30 Jan 2025
Contributed by Lukas
ACTIVATE: THE MEMBERSHIP |Imagine starting 2025 with a hype squad & resource library dedicated to helping you regulate your nervous system, build ...
256 | 3 Breath Prayers To Reduce Anxiety & Stress: A Christian Mindfulness Practice To Hear From God & Improve Your Mental Health
28 Jan 2025
Contributed by Lukas
This is Week 3 of our 2025 REFRESH!Today, you'll hear about:-what breath prayer is & why I love it-simple ways to increase your focus skills-3...
255 | 6 Journaling Prompts to Reset Your Health Habits & Up-level Your Sleep, Exercise & Nutrition in 2025
24 Jan 2025
Contributed by Lukas
In today's episode we are diving into nutrition, sleep & exercise! You'll get journaling prompts to help you:identify what habits & c...
254 | How Christian Yoga Can Help You Reduce Your Anxiety & Stress AND Grow Your Faith (ft: Kristin Gibowicz)
21 Jan 2025
Contributed by Lukas
In today’s interview with Kristin, you’ll hear about:How yoga can help you deepen your faithHow yoga has helped me hear from God moreWhy yoga has ...
253 | Ready for a Reset? Clear Out Limiting Beliefs & Step Into Your God Given Confidence w/These Journaling Prompts
14 Jan 2025
Contributed by Lukas
ACTIVATE: THE MEMBERSHIP |JOIN OUR 2025 VISIONING WORKSHOP ON 1/29 AT 12PM MST!You can join for $17 or if you join ACTIVATE, you will automatically ge...
252 | Feeling Overwhelmed? Journaling Prompts to Get Focused on Your Top Personal Growth Goals
09 Jan 2025
Contributed by Lukas
Tony Robbins said that the quality of your questions determines the quality of your life. As you’re here on this journey of shedding, healing, grow...
251 | ✍️5 Journaling Prompts to Map Out a Clear, Faith Fueled Vision for 2025
04 Jan 2025
Contributed by Lukas
Hey sweet friend,I’ve had a number of conversations with people around me about the new year. Some are so excited & some are feeling overwhelmed...
250 | 1 Game Changing Phrase For When You're Feeling Anxious: A Psychology Backed Mental Wellness Tool to Quiet Your Inner Critic In Moments of Anxiety & Overwhelm
10 Dec 2024
Contributed by Lukas
In today’s episode I’m sharing with you a phrase that is going to change the game with anxiety. I used to get so upset when I felt those anxious...
249 | Start Confidently Communicating: 3 Journal Prompts to Stop People Pleasing & Start Expressing Yourself With More Calm & Confidence
03 Dec 2024
Contributed by Lukas
Friend, I used to be a "sugar coating" queen, barely communicating, filtering it all & it created to much dis-ease & anxiety in my lif...
248 | 4 Journaling Prompts to Help Recovering People Pleasers Set Healthy Boundaries, Protect Your Peace & Create a Fun Holiday Season You’ll Actually Enjoy
26 Nov 2024
Contributed by Lukas
Are you feeling nervous for the holidays?Already feeling burnt out?Or worried about feeling like you “have to” say yes to all the things?In today’...
247 | Overwhelmed & Stressed? 2 Bible Verses & A Breath Prayer to Help You Surrender, Lean Into Your Faith & Trust More Deeply That God's Got You
20 Nov 2024
Contributed by Lukas
This episode is for my sweet girl who's feeling overwhelmed. If you need some scripture & Bible verses to encourage you in releasing overwhelm...
246 | What I Would Tell My Younger Self: Breaking Free From What Your Life "Should" Look Like & Creating an Authentic Life That You Actually Love (ft: Ashley McDonald)
14 Nov 2024
Contributed by Lukas
Today's episode is for the woman who has been feeling unfulfilled chasing what the world has been telling her to chase & follow. The job. T...
245 | "I've been in fight / flight my whole life, now what?!": 2 Psychology & Nervous System Based Tools to Start Healing Your Nervous System so You Feel Less Overwhelm & Anxiety & More Calm & Regulated
12 Nov 2024
Contributed by Lukas
Today's episode is for the woman who is realizing that "holy moly, I've spent so much of my life in fight/flight, what the heck do I do no...
244 | Trying to Be More Consistent With Your Daily Habits? 2 Unique, Psychology Backed Practices to Help You Stick With Your Healthy Routines
05 Nov 2024
Contributed by Lukas
ACTIVATE: THE MEMBERSHIP |November's theme is ACTIVATING HIGH LEVEL DAILY HABITS! If you're ready to create healthy daily habits to step into ...
243 | Ready for a Simple Morning Journaling Practice? 6 Journaling Prompts to Create a Routine You'll Be Consistent With That Will Also Boost Your Confidence & Mental Health
31 Oct 2024
Contributed by Lukas
In today's episode, I'm sharing with you 6 journaling prompts for my gal who needs a simple starter journaling practice. Whether you want a jo...
242 | Ready to Create Your Best Life? 3 Tips to Getting Out Of Your Comfort Zone & Trying New Things to Become Your Most Confident Self
24 Oct 2024
Contributed by Lukas
Grab your journal, friend! Today's episode is a spicy one. I'm sharing with you how to do that thing you KNOW in your bones you want to do, bu...
241 | [GUEST] How Setting Boundaries & Reducing Your Time on Social Media Will Change Your Life, Help You Hear From God & Improve Your Mental Health ft: Carly Burr
22 Oct 2024
Contributed by Lukas
In today's episode, Carly Burr & I talk about her journey of going completely offline, the amazing benefits she's experienced & how yo...
240 | 5 Minute Grounding Meditation for When You're Feeling Overstimulated & Overwhelmed: Guided Breathing Practice to Soothe Your Nervous System & Feel More Peace & Calm
10 Oct 2024
Contributed by Lukas
ACTIVATE: THE MEMBERSHIP |The all-in-one resource hub & spunky community of support, connecting a collective of women over one common goal: step...
239 | Feeling Overstimulated? 2 Small, Practical Steps I'd Start With to Reduce Overwhelm, Stress & Anxiety
08 Oct 2024
Contributed by Lukas
ACTIVATE: THE MEMBERSHIP |The all-in-one resource hub & spunky community of support, connecting a collective of women over one common goal: step...
238 | 5 Journaling Prompts For a New Month: Identifying Your Biggest Goals & Creating a Simple Daily Habit Action Plan to Start the Month With Confidence
03 Oct 2024
Contributed by Lukas
Want to start your month feeling focused on your top priorities? Use this short journaling practice to get clear on your genuine top priorities for th...
237 | You're Here For a Purpose: How Breaking Free From Overwhelm & Anxiety Can Help You Live Out Your God-Given Purpose & 2 Journaling Prompts to Take Action Today
01 Oct 2024
Contributed by Lukas
In today's episode, I'm reading Ephesians 2:10 & diving into how anxiety, overwhelm, stress & self doubt are distractions from your pu...
236 | [GUEST] The Art of Reinventing Yourself After a Breakup & How to Fully Surrender & Trust in the Void When You Have No Idea What's Coming Next (ft: Bryn Daylor)
26 Sep 2024
Contributed by Lukas
If you're moving through a pivot or a life transition of any kind, this episode is for you. My beautiful friend, Bryn Daylor is a women's coa...
235 | Anxiety Isn't the Actual Problem: My 4 Step Process to Getting Out of Your Comfort Zone & Doing the Confident, Courageous Thing Even Though You're Sweaty & Nervous
24 Sep 2024
Contributed by Lukas
ACTIVATE: THE MEMBERSHIP |The all-in-one resource hub & spunky community of support, connecting a collective of women over one common goal: step...
234 | My Challenges & Search for Community When I Started On My Self Confidence & Inner Healing Journey & 3 Ways to Create Deeper, Healthy Relationships in Your Twenties
19 Sep 2024
Contributed by Lukas
I remember diving into all the podcasts, books, tools - all the things when I started my inner healing journey & the deep need to be able to call/...
233 | 3 Daily Healthy Routines & Mental Wellness Habits to Reduce Overwhelm & Stress For Women in Their Twenties: Psychology Backed & Nervous System Infused
17 Sep 2024
Contributed by Lukas
Hey sweet friend, have you been feeling overwhelmed and stressed? In today’s episode, I’m sharing 3 psychology backed, mental wellness & nervo...
232 | Your Permission Slip to Be Less Perfect & More Human: 6 Affirmations to Go From Analysis Paralysis, Overthinking & Overanalyzing to Making Authentic, Faith Filled & Spirit Led Decisions
12 Sep 2024
Contributed by Lukas
EQUIPPED & EMPOWERED LIVE 3 DAY WORKSHOP | A free, live workshop where you'll create a simple, psychology backed toolkit so you can break fre...
231 | Wish You Could Meditate? Why Meditation and Mindfulness Are Essentials In My Daily Routines As a Therapist & Yoga Teacher With Anxiety & A Short Guided Practice You'll Love
09 Sep 2024
Contributed by Lukas
Where my girls at who have a hard time sitting still? You with me? Meditation can feel so difficult... because it is hahaIn today's episode, I'...
230 | For My High Achieving Girlies: 5 Journaling Prompts to Break Free From Perfectionism & Overanalyzing & Start Making "Good Enough" Choices For Less Anxiety & Bigger Results
04 Sep 2024
Contributed by Lukas
Do you find yourself procrastinating? in analysis paralysis? feeling indecisive? This episode is for you, friend.You'll hear:how perfectionism may...
229 | Taking Radical Responsibility For Your Life - A Tough Love Pep Talk & 5 Journaling Prompts to Step Into Your Most Confident, Best Self Energy & Start Making Moves Towards Your Goals
28 Aug 2024
Contributed by Lukas
SIGN UP FOR EQUIPPED & EMPOWERED | A free, live workshop to create your go to toolkit for moments of overwhelm so you can be in the moment, make ...
228 | 4 Steps to Go From Overwhelmed to Present, In the Moment, Focused & Taking Small Steps Towards Your Goals (With a Self Love Infused Approach)
21 Aug 2024
Contributed by Lukas
Hey friend, are you tired of feeling overwhelmed when you wake up because you have a flurry of things you need and want to get done?! If you said yes,...
227 | Ready To Be More UNAPOLOGETICALLY You? A Quick Journaling Sesh to Help You Start Releasing the Need to Be Liked & Start Being Your True, Weird Self (& Why This May Reduce Your Anxiety)
14 Aug 2024
Contributed by Lukas
LAST DAY TO ENTER OUR GIVEAWAY TO WIN $50 💸 |We are running a GIVEAWAY where you'll be entered to win $50 CASH! To enter, leave a review of th...
226 | [GUEST] Seeing & Healing Anxiety From a Natural Perspective: Root Causes & Simple, Practical Tools to Support Your Anxiety w/ Naturopathic Dr. Taylor Pagano
07 Aug 2024
Contributed by Lukas
Friend, today's episode is a deep dive into anxiety from natural, holistic approach.In today's episode, you'll learn:how a natural approac...
225 | Ready to Make New Friends?! 5 Tips to Build New Relationships & Create an Intentional, Fulfilling Community in Your Twenties
31 Jul 2024
Contributed by Lukas
3 DAY BREAKTHROUGH INTENSIVE - SUMMER SPECIAL ENDS 7/31 |If you're looking for a one-time, quick breakthrough in one specific area of your life, t...
224 | Be the Woman Who Keeps Her Promises to Herself: 4 Journaling Prompts to Start Committing to Your Healthy Habits, Goals & Life Vision and Be a Woman Who Shows Up For Herself
24 Jul 2024
Contributed by Lukas
Hey love,If you've ever felt like you show up for everyone else but will drop your promises to yourself in a second, this episode is for you.Today...
223 | A Quick 3 Step Process to Break Out of a Comparison Spiral: The Approach I Use as Therapist & Yoga Teacher to Get Out of a Negative Thought Spiral & Back Into The Present Moment
17 Jul 2024
Contributed by Lukas
Hey love, in this week’s episode of the Free & Well Podcast, I’m going to be sharing with you a simple, 3 step breakthrough practice for a mom...
222 | 4 Journaling Prompts to Have Your Best Summer: My Psychology Led Process to Create A Schedule & Life That Feels Authentic, Fun, Intentional & Purpose Filled
10 Jul 2024
Contributed by Lukas
Hey babe,If you're wanting to take full advantage of your summer, be intentional with your time & schedule, and do more with your free time, t...
221 | [BTS] From Overwhelmed & Procrastinating to "I've Got This" : My 4 Step Psychology-Backed, Mental Wellness Infused Approach for a Moment of Overwhelm & Procrastination
26 Jun 2024
Contributed by Lukas
Hey sweet friend, in today's episode I'm sharing with you the process I walk clients through when they come to me feeling overwhelmed & st...
220 | 10 Minute Grounding Practice: One of My Favorite Practices For a Moment of Anxiety, Overwhelm, or Stress to Help Regulate Your Nervous System & Get You Into The Present Moment
12 Jun 2024
Contributed by Lukas
This is one of my favorite practices to guide clients through. It's a short, but effective grounding practice that will guide you in a short breat...
219 | 3 Lessons I Learned At Zion Yoga Fest: What I Learned About Myself, Growing Self Confidence & Leaning In To The Discomfort Of Doing Things Alone & Anxious to Create Your Most Authentic, Fulfilling Life
05 Jun 2024
Contributed by Lukas
Hey friend, in today's episode you'll hear about my experiences of going to Zion Yoga Fest alone & about some of the beautiful lessons I e...
218 | [BTS] Perfectionism & Procrastination: The Process I Guide My High Achieving Clients Through When They Are Overwhelmed & Procrastinating
29 May 2024
Contributed by Lukas
CONNECT | DM me over on IG & let me know what you thought about this episode!ACTIVATE |Are you ready to go from overwhelmed & overanalyzing ...
217 | My 4 Step Process to Handle a Moment of Overwhelm & Anxiety: Blending Mental Wellness & Nervous System Based Approaches to Feel More Present & In The Moment
22 May 2024
Contributed by Lukas
CONNECT | DM me over on IG & let me know what you thought about this episode!ACTIVATE |Are you ready to go from overwhelmed & overanalyzing ...
216 | 2 Psychology Backed Mindset Shifts to Break Free From an Overthinking Spiral: A Compassionate Approach to Overwhelm, Anxiety & Negative Thoughts So You Can Be More Present & In The Moment
15 May 2024
Contributed by Lukas
This is for my gal who finds herself caught up in all the thoughts & who is ready to start getting out of her head & into her body. If you...
215 | 3 Journaling Prompts For Recent Graduates: Guiding You To Celebrate Your Personal Growth & This Huge Accomplishment of Graduating From College Before You Embark on Post Grad Life
08 May 2024
Contributed by Lukas
Did you recently graduate?! This episode is for you, friend! It's so easy to just jump straight into the next thing - all the summer plans, full t...
214 | 4 Journaling Prompts To Start A New Month With Focus, Motivation & Intention: Setting Yourself Up To Be Consistent With Your Habits & Reach Your Goals In A Sustainable Way
01 May 2024
Contributed by Lukas
Hey sweet friend,In today's episode I'm sharing 4 journaling prompts to start off a fresh month. These are amazing prompts to use at the begin...
213 | 3 Steps to Go From Indecisive, Doubting & "I Should" & to Making the Most Confident, Authentic Choice (+ 5 Journaling Prompts too)
22 Apr 2024
Contributed by Lukas
Hey sweet friend,In today's episode, I share about the process and journaling prompts that have helped me go from listening to everyone around me ...
212 | 4 Steps to Go From Nervous to Doing the Dang Thing | A Pep Talk Sprinkled With Psychology Backed Mental Wellness & Nervous System Support To Help You Make Confident Moves Towards Your Personal Goals
17 Apr 2024
Contributed by Lukas
Hey friend,If you have something you know you want to do... maybe even need to do but you’re feeling some fear & resistance, this episode is for...
211 | My Journey With Anxiety And Self Doubt & 4 Things I'd Do Differently If I Was Starting My Inner Healing & Self Confidence Journey Over
10 Apr 2024
Contributed by Lukas
Hey sweet friend,I'm so glad you're here. In today's episode I'm going to share about my journey with anxiety, self doubt, people plea...
210 | 4 Life Lessons I've Learned Through The Most Difficult Season of My Life: The Power of the Nervous System & Stepping Into Radical Honesty & Authenticity on Your Inner Healing Journey
03 Apr 2024
Contributed by Lukas
Hey love, in today’s episode we’re diving deep. I took about 4 months off from creating content to create more space in my personal life & to...
209 | 5 Journaling Prompts to Make the Most Out of Your Winter Break: Create Your Dreamiest, Stress Free, Healthy Routine Packed, Rest & Fun Filled College Winter Break
07 Dec 2023
Contributed by Lukas
Hey love, in today's episode I'm sharing with you 5 journaling prompts to help you have the most soul nourishing, self care filled, low str...
208 | Struggle With Breathing Practices & Meditation?! 3 Unique Tips for My Fellow Ladies with Anxiety & ADHD Who Want to Practice Mindfulness & Breathwork To Improve Your Mindset & Manage Stress
30 Nov 2023
Contributed by Lukas
COACHING // 🔥BECOMING: TRANSFORM YOUR SELF TALK, TRANSFORM YOUR LIFE🔥 a 2 week group, Voxer intensive where you'll receive daily train...
207 | 1 Daily Routine That Will Rewire Your Brain For More Confidence & Help You Keep Momentum Towards Your Goals (get ready for journaling promtps)
22 Nov 2023
Contributed by Lukas
In today's episode, I'm sharing ONE simple, do-able daily practice you'll want to add into your routines to start rewiring your brain. T...
206 | Tough on Yourself When You Make a Mistake?! My 3 Step, Mental Wellness Infused Process to Learn From Your Mistakes, Be Able to Let Them Go & Be Kind To Yourself In The Process Instead of Overthinking, Listening to Your Inner Critic & Ruminating
15 Nov 2023
Contributed by Lukas
COACHING // 🔥BECOMING: TRANSFORM YOUR SELF TALK, TRANSFORM YOUR LIFE🔥 a 2 week group, Voxer intensive where you'll receive daily train...
205 | Ready to Uplevel Your Self Talk? 2 Essential Elements of Creating Healthy, Confident Self Talk & 4 Journaling Prompts to Break Free In Moments of Self Doubt & Comparison
08 Nov 2023
Contributed by Lukas
COACHING // 🔥BECOMING: TRANSFORM YOUR SELF TALK, TRANSFORM YOUR LIFE🔥 a 2 week group, Voxer intensive where you'll receive daily train...
204 | Feel Like You "Shouldn't" Be Upset?! My 2 Step Psychology Infused, Emotional Wellness Practice to Feel Your Feels & How This Will Actually Help You Grow Your Confidence
01 Nov 2023
Contributed by Lukas
Today's episode I'm sharing some top tips around why letting yourself feel your feelings will set you free & will deeply help you start sh...
203 | Worried That They're Judging You? A Simple, Psychology Backed 3 Step Process To Break Free From in a Moment of Anxiety, Ruminating & Overthinking to Get Back Into the Present Moment, Reconnect With Yourself, Your Inner Voice & Show Up As Your Most Authentic, Genuine, Confident Self (esp for recovering people pleasers)
25 Oct 2023
Contributed by Lukas
Seeking external validation, wanting others' approval & worrying about what other people are thinking about me have been huge parts of my jour...
202 | 3 Reasons Why Breaking Free From Being "Nice" Will Explode Your Self Love & Self Confidence: Spirituality & Psychology Infused Tips to Start Being Your Most Authentic Self, Healing People Pleasing & Creating Healthy Relationships
18 Oct 2023
Contributed by Lukas
Love, today's episode is a fiery one. I'm currently going through my yoga teacher training program & a piece of this is reading The Yama...
201 | From Second Guessing Yourself to Deep Self Trust: 3 Steps to Start Hearing Your Own Voice, Trusting Spirit & Your Inner Knowing & Letting Your True, Authentic, Confident Self Guide You
12 Oct 2023
Contributed by Lukas
COACHING // 🔥BECOMING: MASTER YOUR SELF TALK, MASTER YOUR LIFE🔥 a 2 week group, Voxer intensive where you'll receive daily trainings, gu...
200 | From Worrying if They're Upset With You to Deep Trust in Your Relationships: 1 Communication Tool For Deeper Connection & Authenticity That Will Also Grow Your Self Love & Self Esteem Too (esp for my recovering people pleasers & self doubt - ers)
04 Oct 2023
Contributed by Lukas
Hey love, in today’s episode we’re going deep. This is an episode especially for those of you who worry about other people secretly being upset ...
199 | Ready to Be More YOU?! How My Definition of BEING ME Has Shifted & 3 Journaling Prompts to Help You Start Being The Most Authentic, Confident, Self Love -ing You (especially for those on people pleasing & self doubt healing journeys)
27 Sep 2023
Contributed by Lukas
Hey love, today's episode is loaded with journaling prompts to help you start being more you. I'll share with you what BEING ME has been mea...
Activate Workshop Day 2: 8 Journaling Prompts to Break Free From Self Doubt and Insecurity & Rewire Your Brain for Self Love & Self Confidence & Hacks to Be Consistent with Your Routines
22 Sep 2023
Contributed by Lukas
Hey love, in today's episode I'm walking you through how to create a simple, 2 part journaling practice to really grow your confidence. I...
Activate Workshop Day 1 : Create a Simple Morning Journaling Routine to Break Free From Self Doubt and Insecurity & Rewire Your Brain for Self Love & Self Confidence
21 Sep 2023
Contributed by Lukas
Join me for Day 2 of ACTIVATE on 9/22: CREATE A SIMPLE JOURNALING PRACTICE TO REWIRE YOUR BRAIN & EXPLODE YOUR CONFIDENCE ⚡️ Sign up HERE! Jo...
198 | Ready to be Consistent w/Your Morning Routine?! My Unique 3 Step Process to Create A Healthy, Productive & Simple Morning Routine That Also Supports Your Emotional Health, Mental Wellness & Self Love Journey
20 Sep 2023
Contributed by Lukas
In today’s episode, I’ll walk you through a psychology infused process of creating a simple morning routine that you can actually stick to. Yo...
197 | I'm Not Going to Help You Get Rid of Self Doubt: A Psychology Led Mindset Shift to Breaking Free From Insecurities & Step Into Next Level Emotional Wellness, Self Compassion & Self Confidence
13 Sep 2023
Contributed by Lukas
You will feel self doubt. You will feel comparison. You are human - there’s no way around it. What will set you free from it?! What will allow you t...
196 | Feel Like You're Not Growing or Healing Fast Enough? 3 Spirituality & Psychology Infused Reminders to Stay Encouraged On Your Self Confidence & Self Love Journey
04 Sep 2023
Contributed by Lukas
Hey love, I've been having a lot of conversations around "why am I still struggling with these challenges?" "why is this not healed ye...
195 | Stepping Into Your Next Level: How Setting Boundaries is Essential to You Taking Daily, Consistent, Confident Action Towards Your Goals, Dreams & God Given Purpose
28 Aug 2023
Contributed by Lukas
FLASH SALE ON BLOOM THIS WEEK ONLY!! ⚡️BLOOM: My signature, 12 Week psychology infused, faith friendly group coaching experience to activate yo...
194 // Ready to Make Confident, Empowering Choices? How to Stop Letting Fear & Anxiety Guide Your Choices & Start Making Moves to Create a Fulfilling, Purpose & Fun Filled Life You Love
21 Aug 2023
Contributed by Lukas
GIVEAWAY // Leave a review of the podcast, screenshot & DM it to me over on IG @freeandwell_! The first 5 women who do this will be entered into a...
193 // Healing Can Suck: 3 Psychology Infused Tips to Know You're Not Alone & Feel Encouraged On Your Inner Healing, Self Love, Personal Growth & People Pleaser Recovery Journey
16 Aug 2023
Contributed by Lukas
Hey love, in today's episode, I'm sharing with you 3 psychology infused, faith friendly tips to support you in those tough moments on your he...
192 // Comparing Yourself to Other Women At the Gym & On Social Media?! 4 In The Moment Practices to Break Out of a Comparisonitis Spiral, Step Into Your Best Self Energy & Take Confident Action in Your Daily Routines & Towards Your Goals
07 Aug 2023
Contributed by Lukas
In today’s episode I’m sharing with you a few interesting facts about comparison & 3 simple, in the moment tools to break out of a moment of...
191 // Breaking Free From the "Shoulds": Why I Stopped Forcing Myself to Go to The Gym, Journal Prompts to Start Hearing Your Voice, Release the Pressure of Who You SHOULD Be & Start Creating More Aligned, Authentic Daily Routines (esp for recovering people pleasers)
31 Jul 2023
Contributed by Lukas
Hey hey love, in today’s episode I’m sharing with you why I stopped going to the gym, why I stopped trying to be “a runner” and loads of journ...
190 // My Most Vulnerable Share: My Struggles With Fear, Insecurity & People Pleasing, How I've Been Hiding Parts of Myself, My Deconstruction of Not Being "Christian Enough" and My Commitment to You Moving Forward
24 Jul 2023
Contributed by Lukas
Hey friend, today’s episode is 100% the most vulnerable episode I’ve ever shared. On a recent call with my business mentor, I realized I’ve re...
189 // Getting Your Most Empowered Self in The Driver's Seat: 1 Mindset Shift to Break Free From Limiting Beliefs & Fear Based Choices to Taking Self Love Filled, Expansive, Purpose Led Action Towards Your Dreams
21 Jul 2023
Contributed by Lukas
Friend, I recorded this while walking & the audio on this one is not the best quality. I will definitely be fixing this for next time! Just a he...
188 // How Healing Your Self Talk Can Change Your Life: 3 Unexpected Side Effects of Being Kinder to Yourself & Having More Self Love & Self Confidence Filled Self Talk (including catapulting your personal growth & progress towards your goals)
17 Jul 2023
Contributed by Lukas
Hey love, in today's episode, I'm sharing 3 beautiful (and possibly unexpected) side effects of healing your self talk. How we treat ourselves...
187 // Stop Worrying About What Other People Are Thinking: 1 Question (& loads of journal prompts) to Guide You Into Next Level People Pleasing Recovery, Deep Self Worth & Radical Self Confidence
13 Jul 2023
Contributed by Lukas
Hey love, today's episode is for the woman who is so ready to start taking massive steps in her life. If you're so ready to start focusing ...
186 // A Mindset Shift That Could Catapult Your Self Love & Self Confidence & Help You Break Free From Limiting Beliefs About Yourself, Your God-Given Purpose & Creating Your Dream Life ( + 3 journal prompts for an even deeper dive into this personal growth practice)
10 Jul 2023
Contributed by Lukas
Hey love, today’s episode is all about the absolute truth that your beliefs, your thoughts, your choices are not writing in Sharpie. They are in...
185 // My 2 Step Process to Go From Over-Committing & People Pleasing to Saying No & Setting Self Love Filled Boundaries Respectfully & With Confidence
06 Jul 2023
Contributed by Lukas
Hey love, in today's episode I'm going to share with you the most practical 2 step process to stop autopiloting to saying YES to all the thing...