The Empowered and Free Podcast
Episodes
10 Holiday Boundaries Scripts: How to Say “No” Nicely Without Feeling Guilty ☺️ Ep 67
01 Dec 2025
Contributed by Lukas
If you feel mentally overloaded every holiday season, this episode will feel like a deep exhale. Today we’re talking all about holiday boundaries, s...
Holiday Overwhelm Tips: How to Feel Less Overwhelmed During the Holidays 🎁 Ep 66
26 Nov 2025
Contributed by Lukas
If the holidays make you feel anxious, stressed, or secretly resentful because you’re the one doing everything… this episode is for you. Today we’...
The Real Reason You Can’t Relax with High Functioning Anxiety (And How to Finally Start) 🙌 Ep 65
11 Aug 2025
Contributed by Lukas
If you’ve ever tried to take a day off or just sit down to relax… and immediately felt restless, guilty, or like you should be doing something, yo...
Your Body Is Stuck in Fight-or-Flight 😱 Here’s How to Break Free 🙌 Ep 64
04 Aug 2025
Contributed by Lukas
You tell yourself there’s nothing to worry about… but your body doesn’t believe you. In this episode, we’ll talk about what it means to be stu...
Why You’re Always Anxious, Even When Life is Going Well 😰 Ep 63
29 Jul 2025
Contributed by Lukas
Ever wonder why you still feel anxious, even when nothing’s technically wrong? In this episode, we’ll explore the hidden reasons high functioning ...
7 Sneaky Signs of High Functioning Anxiety 🤫 Ep 62
14 Jul 2025
Contributed by Lukas
If you’ve ever thought, “I’m just a little stressed… this is normal, right?” , this episode is for you. Today we’re uncovering 7 subtle, e...
10 Things You Think Are Normal (That Are Actually High Functioning Anxiety) 😱 Episode 61
07 Jul 2025
Contributed by Lukas
If you’ve ever wondered why you catch yourself replaying a conversation for the 100th time or feeling guilty for taking a break, this episode is for...
How to Stop Overthinking: Simple Ways to Clear Your Mind 🧘♀️ Ep 60
17 Mar 2025
Contributed by Lukas
In this episode, we’re tackling something we ALL do—overthinking! 🤯 Whether it’s replaying awkward moments from five years ago or stressing o...
6 Everyday Habits Making Your Anxiety Worse (And What to Do Instead!) 😩 Ep 59
10 Feb 2025
Contributed by Lukas
As a busy woman, your to-do list is never-ending, and anxiety can feel like an unavoidable part of your day. But what if some of your daily habits wer...
The Top 10 Things I Wish I’d Known Sooner About Healing Anxiety: Mindset Shifts & Practical Tips ✅ Ep 58
03 Feb 2025
Contributed by Lukas
In this episode, I’m sharing *The Top 10 Things I Wish I’d Known When I Started My Anxiety Healing Journey.* You’ll learn the mindset mistakes...
How your exercise routine could be making your anxiety WORSE with Molly McNamee 🏃♀️ Ep 57
29 Jan 2025
Contributed by Lukas
Could your exercise routine be making your anxiety WORSE?! You’ll find out in today’s episode! Erin is joined by Molly McNamee, a fitness coac...
The WORST 🙅♀️ and BEST 👍 anxiety advice to follow in 2025 🤩 Ep 56
23 Jan 2025
Contributed by Lukas
This empowering episode offers a fresh, hopeful perspective that moves beyond outdated, surface-level anxiety advice. Erin shares the WORST and BEST a...
How 2025 Will Be The Year You Overcome High Functioning Anxiety🤩 [HUGE Announcement Inside 🎉] Ep 55
06 Jan 2025
Contributed by Lukas
In this profoundly encouraging episode, Erin takes you behind the scenes to explore the stark difference between life ruled by high-functioning anxiet...
🎄 [12 Days of Mental Wellness] 🎁 12 Anxiety Affirmations for Fast Anxiety Relief - Ep 54
12 Dec 2024
Contributed by Lukas
🎉Welcome to Day 12 of our *12 Days of Mental Wellness* series! 🎄✨ The holiday season is a time of joy, but it can also bring stress, overwhel...
🎄 [12 Days of Mental Wellness] 🎁 11:11 Moments and Glimmers: Finding Joy in the Little Things - Ep 53
12 Dec 2024
Contributed by Lukas
🎉Welcome to Day 11 of our *12 Days of Mental Wellness* series! 🎄✨ The holiday season is a time of joy, but it can also bring stress, overwhel...
🎄 [12 Days of Mental Wellness] 🎁 10 Minutes of Holiday Self-Care: Making Time for You Amid the Festivities - Ep 52
10 Dec 2024
Contributed by Lukas
🎉Welcome to Day 10 of our *12 Days of Mental Wellness* series! 🎄✨ The holiday season is a time of joy, but it can also bring stress, overwhel...
🎄 [12 Days of Mental Wellness] 🎁 9 Seconds of Visualization to Lessen Fear, Worry, and Anxiety - Ep 51
09 Dec 2024
Contributed by Lukas
🎉Welcome to Day 9 of our *12 Days of Mental Wellness* series! 🎄✨ The holiday season is a time of joy, but it can also bring stress, overwhelm...
🎄 [12 Days of Mental Wellness] 🎁 Aim for 8: How Better Sleep Can Reduce Anxiety - Ep 50
08 Dec 2024
Contributed by Lukas
🎉Welcome to Day 8 of our *12 Days of Mental Wellness* series! 🎄✨The holiday season is a time of joy, but it can also bring stress, overwhelm, ...
🎄 [12 Days of Mental Wellness] 🎁 7 Seconds of Gratitude: Shift Your Mindset and Combat Negative Thinking - Ep 49
07 Dec 2024
Contributed by Lukas
🎉Welcome to Day 7 of our *12 Days of Mental Wellness* series! 🎄✨The holiday season is a time of joy, but it can also bring stress, overwhelm, ...
🎄 [12 Days of Mental Wellness] 🎁 6 Best Coffee Substitutes for Less Anxiety and More Energy - Ep 48
06 Dec 2024
Contributed by Lukas
🎉Welcome to Day 6 of our *12 Days of Mental Wellness* series! 🎄✨The holiday season is a time of joy, but it can also bring stress, overwhelm, ...
🎄 [12 Days of Mental Wellness] 🎁 5 Quick Steps to Instantly Release Stress and Relax Your Body - Ep 47
05 Dec 2024
Contributed by Lukas
🎉Welcome to Day 5 of our *12 Days of Mental Wellness* series! 🎄✨ The holiday season is a time of joy, but it can also bring stress, overwhelm...
🎄 [12 Days of Mental Wellness] 🎁 4 Minutes to Calm Your Nervous System: A Simple Mindfulness Breathing Technique - Ep 46
04 Dec 2024
Contributed by Lukas
🎉Welcome to Day 4 of our *12 Days of Mental Wellness* series! 🎄✨ The holiday season is a time of joy, but it can also bring stress, overwhelm...
🎄 [12 Days of Mental Wellness] 🎁 Pick 3: Clear Your Mind and Take Control of Your To-Do List to Stress Less - Ep 45
03 Dec 2024
Contributed by Lukas
🎉Welcome to Day 3 of our *12 Days of Mental Wellness* series! 🎄✨ The holiday season is a time of joy, but it can also bring stress, overwhelm...
🎄 [12 Days of Mental Wellness] 🎁 Set 2 Realistic Holiday Expectations to Reduce Anxiety and Beat Perfectionism - Ep 44
02 Dec 2024
Contributed by Lukas
🎉Welcome to Day 2 of our *12 Days of Mental Wellness* series! 🎄✨ The holiday season is a time of joy, but it can also bring stress, overwhelm...
🎄[12 Days of Mental Wellness] 🎁 The #1 Mental Block Fueling Your High Functioning Anxiety and How to Overcome It for Good
02 Dec 2024
Contributed by Lukas
🎉Welcome to our *12 Days of Mental Wellness* series! 🎄✨ The holiday season is a time of joy, but it can also bring stress, overwhelm, and hei...
How to Overcome Holiday Stress, Overwhelm, and Anxiety: Practical Tips for a Peaceful Holiday Season That You Actually Enjoy 🎄 Ep 42
01 Dec 2024
Contributed by Lukas
The holiday season can be a magical time of year, but for those dealing with high functioning anxiety, it can also be a source of stress, overwhelm, a...
3 MORE Quick Anxiety Hacks to Ease Anxiety Immediately - Try these now! ⚡️Ep 41
14 Oct 2024
Contributed by Lukas
Want to feel less anxious fast? Try 3 MORE quick anxiety hacks to ease anxiety immediately! This episode is a sequel to my TOP episode ever, episode...
How To Create Your Anti-Anxiety Morning Routine ☀️ Ep 40
05 Sep 2024
Contributed by Lukas
Do you struggle with anxiety from the moment you wake up? Want to feel less anxious fast? Wish you could start your day with a morning routine tha...
I'm quitting. 😱 Ep 39
30 Jul 2024
Contributed by Lukas
In this episode, Erin shares straight from her heart about quitting. She drops some major truth bombs about what is not working in her life and busi...
What life WITHOUT high functioning anxiety looks like 🤩 Real-life before and after comparison 😱 Ep 38
03 Apr 2024
Contributed by Lukas
In response to an Instagram comment that said, “It’s hard to imagine life without anxiety”, Erin gives you a real-life behind-the-scenes view of...
Why Free From Anxiety™️ is DIFFERENT than any other anxiety help out there 👀 Peeling back the curtain on the mental health industry secrets 🤫 Ep 37
28 Mar 2024
Contributed by Lukas
Free From Anxiety™️ is intentionally created to be DIFFERENT than anything else out there! Erin is teaching you everything she DIDN’T learn i...
Your natural anxiety solution is here! The doors to Free From Anxiety™️ are OPEN for 2024…but only for a short time! ⏰ Ep 36
26 Mar 2024
Contributed by Lukas
👀 If you’ve been looking for a natural way to feel less anxious, your search is over! Free From Anxiety™️ is your holistic anxiety solution t...
Are anxiety and high functioning anxiety CONTROLLING your life? 😩 Watch out for these sneaky signs! Plus, Erin shares more of her never-before-shared anxiety story 💗 Ep 35
22 Mar 2024
Contributed by Lukas
Be on the lookout for these sneaky signs of anxiety and high functioning anxiety! Anxiety is controlling your life, and you need to know what to wat...
How to feel less anxious about holiday gatherings - Holiday Anxiety Series Part 2 🎄 Ep 34
18 Dec 2023
Contributed by Lukas
WHEW…the holidays can be a super stressful time! The most joyful time of the year also brings the most anxiety. Join Erin in a 2-part series on ...
Got festive holiday anxiety? Here's 3 tips to help when you’re feeling anxious around the holidays - Holiday Anxiety Series Part 1 🎄 Ep 33
13 Dec 2023
Contributed by Lukas
WHEW…the holidays can be a super stressful time! The most joyful time of the year also brings the most anxiety! Join Erin in a 2-part series on ...
Are you anxious about the next time you’ll be anxious? Here’s how to STOP! 🛑 Ep 32
21 Sep 2023
Contributed by Lukas
Ever catch yourself stressing about when the anxiety is going to HIT you out of nowhere? Are you anxious about the next time you’ll be anxious? ...
7 Signs You’re A Perfectionist (and how it's making your life harder) 💯 Ep 31
16 Aug 2023
Contributed by Lukas
Are you a perfectionist? Maybe you just want things exactly *perfect* like you like them and don’t see it as a problem. Here's the not-so-...
What to do when you’re overwhelmed 😩 3 tips to help! Ep 30
09 Aug 2023
Contributed by Lukas
Want to feel less overwhelmed fast? Try these 3 quick tips to stop feeling overwhelmed immediately! This episode will be your GO TO episode when you...
3 Quick Anxiety Hacks to Ease Anxiety Immediately - Try these now! ⚡️Ep 29
26 Jul 2023
Contributed by Lukas
Want to feel less anxious fast? Try these 3 quick anxiety hacks to ease anxiety immediately! This episode will be your GO TO episode when you’re f...
The top 5 things I wish I would’ve known sooner (about anxiety) 🧐 Ep 28
19 Jul 2023
Contributed by Lukas
After struggling with anxiety for over 30 years and then FINALLY learning how to feel free from anxiety, Erin has learned a thing or two along the way...
Anxiety 101 - All about anxiety in a way that totally makes sense to you 🙌 Ep 27
12 Jul 2023
Contributed by Lukas
Stop making anxiety complicated. It’s already overwhelming enough to try to figure out how to deal with anxiety all while feeling super anxious...
Anxiety is LYING to You! Anxious thoughts are NOT true 🚫 Ep 26
19 Jun 2023
Contributed by Lukas
Stop believing the lies! Anxiety is a LIAR. Do worst case scenarios and intrusive thoughts swirl around in your mind? Do you feel like bad things...
Are you constantly feeling overwhelmed? 5 Tips for Overwhelmed Working Moms with High Functioning Anxiety 💗 Ep 25
11 May 2023
Contributed by Lukas
Are the demands of work, motherhood, and relationships in your life feeling like too much? It can be SO overwhelming to do it all 😩 But don’t l...
Ep 24: High Functioning Anxiety’s 3 BFFs: perfectionism, people pleasing, overwhelm
03 May 2023
Contributed by Lukas
What do Regina George and high functioning anxiety have in common? Sounds like an unlikely match, right?! Think again! In any stereotypical 2000’...
Ep 23: SHHH...5 Things People With High Functioning Anxiety Secretly Do
10 Apr 2023
Contributed by Lukas
Welp, the secret’s out! Struggling with high functioning anxiety is something you’ve kept secret for far too long. In today’s episode, Erin ...
Ep 22: How An Unhappy Marriage Causes Anxiety with Elizabeth Soto-Baez
27 Mar 2023
Contributed by Lukas
Is your unhappy marriage causing you to feel anxious? Do you feel like you’re walking on eggshells around your partner, you have to be careful wha...
Ep 21: Why You Need to STOP “Managing” Your Anxiety
17 Mar 2023
Contributed by Lukas
😳 Ooooooh, Erin is stepping on toes today! This is a controversial topic because so many mental health professionals are talking about how to...
Ep 20: 3 Hard Truths You’ve Been Avoiding (and Why They’re Hurting You)
16 Mar 2023
Contributed by Lukas
Erin is dropping 3 truth bombs that you NEED to hear! 💣 These things are hurting you and keeping you stuck. Tune in today to hear these...
Ep 19: Do THIS to Stop Anxious Thoughts
15 Mar 2023
Contributed by Lukas
Do you struggle with anxious thoughts? Does it feel impossible to stop your worries, overthinking, and intrusive thoughts? Tune in today t...
Ep 18: Break Free From Anxiety - Is that really possible?
14 Mar 2023
Contributed by Lukas
Break free from anxiety…what does that mean? Is it really possible, or is it a bunch of baloney?! Erin gives real life examples of how h...
Ep 17: Anxiety Is Stealing From You!
13 Mar 2023
Contributed by Lukas
It’s time for a truth bomb: Anxiety is stealing from you. Thankfully, all hope isn’t lost! Tune in to learn what anxiety is stealing f...
Ep 16: Why Avoiding Anxious Thoughts Doesn’t Work
10 Mar 2023
Contributed by Lukas
Do you find yourself trying to shove away or ignore your anxiety? Quick anxiety self-help tip: Avoiding anxious thoughts doesn’t work. &...
Ep 15: The Vicious Cycle of Anxiety Explained
09 Mar 2023
Contributed by Lukas
Let’s slowwww down the cycle of anxiety and help you learn how to deal with anxiety. No more avoidance anxiety! Tune in to learn how to ...
Ep 14: What Anxiety Really Is and Why Anxiety Happens
08 Mar 2023
Contributed by Lukas
Erin is pulling back the curtain on what anxiety REALLY is! This isn’t your basic boring definition of anxiety that you could find on Google. ...
Ep 13: 3 Massive Mistakes Anxious People Make
07 Mar 2023
Contributed by Lukas
Are you making these 3 massive mistakes?! YIKES!! Tune in today to learn what NOT to do if you’re anxious! In today’s episode, Erin sh...
BONUS: The Empowered and Free From Anxiety Program is Officially Here!
06 Mar 2023
Contributed by Lukas
🎉The Empowered and Free From Anxiety™️ Program is Officially Here! 🎉 You can finally feel FREE from anxiety! I know that you’re ready to…...
Ep 12: 2 Steps You Need To Take to Finally Stop Feeling Anxious & Huge Announcement!
01 Mar 2023
Contributed by Lukas
“How do I stop feeling anxious?” Erin is asked this question on a weekly basis, so she’s opening up and sharing the 2 steps you need to ta...
Ep 11: The 3 Biggest Differences Between High Functioning Anxiety and Regular Anxiety
27 Feb 2023
Contributed by Lukas
How do you know if you have high functioning anxiety or regular (AKA low functioning) anxiety? Tune in today to learn the 3 biggest differ...
How to Reduce Anxiety Naturally - Hear Courtney’s Anxiety Success Story
22 Feb 2023
Contributed by Lukas
Want to reduce your anxiety naturally? Tune in to hear Courtney’s success story in overcoming her anxiety! Courtney shares how she struggled ...
Ep 9: 15 Simple Things Nobody Tells You Can Make Anxiety Worse
20 Feb 2023
Contributed by Lukas
Did you know THIS could be making your anxiety worse?! Erin is pulling back the curtain on simple things nobody tells you can make anxiety worse 😱 ...
Ep 8: The Tricky Difference Between Stress and Anxiety with Stress Coach, Elizabeth Andreyevskiy
13 Feb 2023
Contributed by Lukas
Not sure if you’re stressed, anxious, or overwhelmed? How do you know the difference when it all feels like too much?! Tune in to find o...
Ep 7: Breathwork Session - Clear Your Mind
08 Feb 2023
Contributed by Lukas
In episode 5, Erin released her most popular breathwork session: Release Stress and Anxiety. It was a HUGE HIT, topping the charts at one ...
Ep 6: 5 Controversial Truths About Anxiety
06 Feb 2023
Contributed by Lukas
Erin is stepping on toes in this episode as she shares 5 controversial truths about anxiety. As a former people pleaser, she never would h...
Ep 5: Breathwork Session - Release Stress and Anxiety
30 Jan 2023
Contributed by Lukas
In episode 4, Erin shared all about WHY breathwork is her go-to tool to relieve anxiety. Now, you get to try it for yourself! As a special gift,...
Ep 4: Relieve Anxiety in 3 Minutes - Sharing My Go-To Tool for Anxiety
30 Jan 2023
Contributed by Lukas
Erin is telling you about her absolute FAVORITE way to relieve anxiety in 3 minutes or less. She’s sharing her go-to tool for anxiety, why she...
Ep 3: Surprising Ways High Functioning Anxiety Affects All Areas of Your Life - Work, Home, Motherhood, Relationships, and More
30 Jan 2023
Contributed by Lukas
Erin is spilling the tea on surprising ways high functioning anxiety affects ALL areas of your life! Learn how your work, home, motherhood, rela...
Ep 2: How Do You Know If You Have High Functioning Anxiety?
30 Jan 2023
Contributed by Lukas
Erin pulls back the curtain on high functioning anxiety in today’s episode. She lays out exactly what high functioning anxiety is, how it feel...
Ep 1: How I Ditched the Mental Mess of High Functioning Anxiety - Erin's Story
30 Jan 2023
Contributed by Lukas
Erin gets asked a lot about her struggle with high functioning anxiety, and she’s spilling the beans today! She shares it all, from crying bas...
Introducing: The Empowered and Free Podcast!
28 Dec 2022
Contributed by Lukas
Living with high-functioning anxiety is, well… exhausting. But thankfully, it doesn’t have to be that way anymore. Each week on The Empowere...