The Overwhelm Cure

62: Stealth Expectations: The Hidden Cause of Stress, Resentment, and Conflict

23 Mar 2026

Contributed by Lukas

Stop Stressing: How to Identify and Manage Your Unconscious Expectations I was thinking about how much of our daily stress is really caused by "stealt...

61: Why Adult Friendships are a Lost Art

09 Mar 2026

Contributed by Lukas

The Lost Art of Gathering I've been thinking a lot about connection lately—it was actually my New Year's resolution.  As we get older and busier, o...

60: Expect the Unexpected: Responding to Life's Curveballs

02 Mar 2026

Contributed by Lukas

The 3 Steps to Overcoming Setbacks What do you do when things don't go as planned? This, unfortunately, seems to be our new normal lately. We invest s...

59: The Truth About Trust

23 Feb 2026

Contributed by Lukas

The BRAVING Checklist: 7 Research-Backed Ways to Assess Trust Today, we're diving deep into the Dare to Lead skill set of trust. As I talk about in th...

58: Oversharing vs. True Vulnerability

16 Feb 2026

Contributed by Lukas

Today, I'm continuing our conversation about what makes us great leaders by diving into the concept of vulnerability. We often think of vulnerability ...

57: Dare to Lead: Why Defining Your Values is a Game-Changer

09 Feb 2026

Contributed by Lukas

In this episode, we're diving back into the Dare to Lead framework, focusing on the crucial step of defining our values. Before taking the Dare to Lea...

56: How to Know If You're a Great Leader

02 Feb 2026

Contributed by Lukas

In this episode, we're diving into a topic many leaders struggle with … truly knowing if you're doing a good job. We all have blind spots, and what ...

55: Why Every Human Needs the Dare to Lead Workshop

26 Jan 2026

Contributed by Lukas

Life Skills Everyone Thinks They Should Know (But Were Never Taught) In this episode, I dive into the profound impact of the Dare to Lead Certificate ...

54: How Unrealistic Expectations Lead to Burnout

19 Jan 2026

Contributed by Lukas

Have you ever felt frustrated because a change in your life is happening more slowly than you think it should?  I've worked with countless women, and...

53: The Anti-Overwhelm Formula: 3 Steps for an Easier Life

12 Jan 2026

Contributed by Lukas

I know how overwhelming and difficult life can seem when we jump back into our routines and schedules after the holidays. We often think of vacations ...

52: How to Finally Keep Your New Year's Resolutions

05 Jan 2026

Contributed by Lukas

I'm checking in with you on your New Year's resolutions.  If you're like me, you might have let go of them within a day and a half! This time, my goa...

51: Resetting for 2026: Power, Freedom, and Your New Year's Plan

29 Dec 2025

Contributed by Lukas

This is the last Overwhelm Cure podcast episode of 2025, and I certainly feel like we need a reset.  2025 was a year full of highs, but I also felt t...

50: Stop the Holiday Overwhelm: Your 6-Step Prep Plan

15 Dec 2025

Contributed by Lukas

How to Prioritize Health, Declutter Your To-Do List, and Avoid Burnout this Season The busy holiday season is coming up fast. It might already be here...

49: Are People REALLY Doing Their Best?

08 Dec 2025

Contributed by Lukas

Finding Empathy and Peace at Holiday Gatherings With the holiday season filled with a stream of office parties, celebrations, and family gatherings, i...

48: Your 2025 Holiday Survival Guide

01 Dec 2025

Contributed by Lukas

Strategies for an Overwhelm-Free Holiday Are you tired of feeling obligated to do all the domestic duties during the holidays, rushing around while ev...

47: The Courage to Be Disliked

24 Nov 2025

Contributed by Lukas

Living BIG: How Boundaries, Integrity, and Generosity Free You from the Fear of Being Disliked Have you heard of the book, The Courage to Be Disliked,...

46: Why High-Achievers Wait Too Long to Rest

17 Nov 2025

Contributed by Lukas

Burnout: Recognizing the Warning Signs and Red Flags I'm seeing more clients go on leave from work due to stress than ever before. Just five years ago...

45: Coping with Rejection: Taking Responsibility and Finding Compassion

10 Nov 2025

Contributed by Lukas

How to navigate the overwhelming feelings of rejection without self-blame. In this episode, I'm sharing a personal and vulnerable topic: feeling rejec...

44: The Overwhelm Paradox: Embracing Discomfort for Lasting Calm

03 Nov 2025

Contributed by Lukas

Overwhelm Is Your Body's Warning System Did you know that feeling overwhelmed is natural? It's just that we have a certain threshold for experiencing ...

43: Understanding and Overcoming Revenge Bedtime Procrastination

27 Oct 2025

Contributed by Lukas

Why sacrificing sleep for "me time" is hurting you more than you think. I just learned this term — revenge bedtime procrastination.  Have you hear...

42: What's Yours to Fix? Navigating Empathy and Boundaries

20 Oct 2025

Contributed by Lukas

Just Because I Can Doesn't Mean I Should Over the past week, I've been connecting with lots of different people — friends, family, clients, leade...

41: Rest, Recover, Reset: Overcoming Post-Holiday Overwhelm

14 Oct 2025

Contributed by Lukas

Today, I'm sharing my personal journey and strategies you can use right now to help you rest, reset, and recover, especially after a busy time like Ca...

40: The Regret Rabbit Hole: Learning from the Past with Self-Compassion

06 Oct 2025

Contributed by Lukas

Grow a Little Each Day Today, I'd like to share a recent experience that led me down a bit of a rabbit hole. I was in a mobility class at the gym, and...

39: Overcoming the "Do I Deserve This?" Question

29 Sep 2025

Contributed by Lukas

The Gender Gap in Self-Worth: A Psychologist's Perspective "Do I deserve this?" "I don't know if I deserve this?" These brought me to the questi...

38: Breaking Free from Over-Responsibility

23 Sep 2025

Contributed by Lukas

The Case for Taking Breaks I'm heading out on a week-long journey, training leaders across the province in resilience and Dare to Lead skills.  While...

37: Reciprocity & The Art of Receiving

15 Sep 2025

Contributed by Lukas

How well do you accept help? This used to be an Achilles heel for me: Accepting and receiving help without guilt. While I've come a long way in making...

36: Setting Boundaries: The "Let Them" and "Let Me" Approach

08 Sep 2025

Contributed by Lukas

Listen, there's no good girl star. So, how about we prioritize our happiness and only let kind people into our lives? This is the topic I'm covering t...

35: The Importance of Checking In

04 Sep 2025

Contributed by Lukas

Today I'm talking about something incredibly simple yet profoundly impactful: checking in. Recently, my oldest daughter moved out for university, and ...

34: Give Your Routines A Fall Refresh

25 Aug 2025

Contributed by Lukas

Just because you've always done something doesn't make it a good reason to keep doing it. I'm bringing this idea with me into the changing seasons, as...

33: Parenting Stress Tests: Finding Growth in Back-to-School Season

18 Aug 2025

Contributed by Lukas

"It's the most wonderful time of the year!" These are the sentiments from many parents as their kids head back to school. But for some, it's not quite...

32: The Lies We Tell Ourselves: Overcoming Guilt and Overwork

11 Aug 2025

Contributed by Lukas

"Is this as good as it gets?" "Is this really all there is? If you've ever asked yourself these questions, you're not alone. And you might also be foc...

31: Beat Decision Fatigue & Make Better Choices

04 Aug 2025

Contributed by Lukas

Boost your decision-making skills by practicing them daily. Whether you're on vacation or at work, you've got decisions to make every day. And when we...

30: The Psychology of Perceived Emergencies

28 Jul 2025

Contributed by Lukas

How do you handle emergencies? I don't mean the 9-1-1 cases.  This week, I've had several clients share their "emergency situations" that popped up i...

29: Organize for Calm

21 Jul 2025

Contributed by Lukas

Can you relate to this? The panicky sense of overwhelm that comes with deadlines looming or when you're preparing for a trip.  As I get ready for an ...

28. 20 Years of Marriage: Lessons Learned for a Thriving Relationship

15 Jul 2025

Contributed by Lukas

In this special episode of the Overwhelm Cure Podcast, I'm sharing my reflections after 20 years of marriage.  I've gained many valuable lessons and ...

27: Sleep Habits for Less Overwhelm

07 Jul 2025

Contributed by Lukas

How did you sleep last night? In today's episode, I tackle a common struggle women experience — exhaustion and quality sleep. You'll hear some of my...

26: My 50th Birthday Reflections: Life, Lessons, and What's Next

30 Jun 2025

Contributed by Lukas

🎉 It's my birthday, June 28th, and I'm officially 50!  Can you believe it? I was born in 1975, and now I've reached the big 5-0.  When I was a ki...

25: Design Your Dream Summer of Fun, Joy, & Connection

24 Jun 2025

Contributed by Lukas

We just experienced the longest day of the year. In Calgary, where I live, we recently had daylight from 5:00 a.m. to 10:00 p.m.  That's a lot of day...

24: The Heart of Self-Care: Beyond the Bubble Bath

16 Jun 2025

Contributed by Lukas

Today, we're diving deep into a topic that's important but one we sometimes misunderstand: self-care. We often think of self-care as bubble baths and ...

23: Rewire Your Brain with Celebrations

09 Jun 2025

Contributed by Lukas

I've been thinking a lot about celebrations. It started with my oldest daughter's high school graduation this week.  We had a blast celebrating with ...

22: Is Your Brain Your Friend? Taming Your Negative Self-Talk

04 Jun 2025

Contributed by Lukas

Years ago, when my therapist first pointed this out to me, it completely changed how I understood myself.  Here's what she said … "You talk to your...

21: Navigating Life Transitions: How to Cope with Overwhelm

26 May 2025

Contributed by Lukas

Change can kind of slap you in the face sometimes. Today, we're diving deep into something we all experience but often underestimate — life transiti...

20: Imposter Syndrome Explained: Why It Happens & How to Beat It

19 May 2025

Contributed by Lukas

When you're doing something new, have you ever felt like "everyone else knows more than me" or "I'm not really qualified for this?"  This is imposter...

19: Is It Time for Therapy? Understanding When to Reach Out for Help

12 May 2025

Contributed by Lukas

Admitting I couldn't handle everything on my own felt like a huge step.  Maybe you can relate? Today on The Overwhelm Cure, we're diving into somethi...

18: How To Stop Reacting and Start Responding

05 May 2025

Contributed by Lukas

How easily are you triggered? I know for me, there have been moments where I've just felt completely overwhelmed, like I'm about to explode at the sli...

17. How to Break Free from Mom Guilt

28 Apr 2025

Contributed by Lukas

In this episode, we delve into the pervasive feeling of mom guilt and explore practical strategies to stop feeling like we're constantly failing (no m...

16. Prioritizing What Matters and Putting Yourself First

21 Apr 2025

Contributed by Lukas

Today, we're diving deep into something I've been chatting about with pretty much every single one of my clients lately — prioritizing ourselves and...

15. How To Create Healthy Daily Routines To Reduce Stress and Overwhelm

14 Apr 2025

Contributed by Lukas

🔁 "We are what we repeatedly do." - Aristotle. What do your daily habits look like? Those things that we do without even thinking about … Brushi...

14. The Art of Saying No: Reclaiming Your Time with These 9 Scripts

07 Apr 2025

Contributed by Lukas

How skilled are you at saying "no?" If you have people-pleasing tendencies, you might find it especially challenging to say yes to everything and ever...

13: Overcoming Overwhelm: The Art of Delegation and Asking for Help

31 Mar 2025

Contributed by Lukas

Today, I'm talking about something that so many of us struggle with, especially women: the art of delegating and asking for help without feeling guilt...

12. Are You on the List? Tips for a Fulfilling Work-Life Balance

24 Mar 2025

Contributed by Lukas

When You've Tried Everything and There's Still No Work-Life Balance We juggle dozens of responsibilities every day — sometimes even more. And maybe ...

11: Unlocking Grounded Confidence: The Path to Authenticity and Inner Peace.

17 Mar 2025

Contributed by Lukas

Do you ever feel like you missed the memo on confidence? Maybe it felt like everyone around you had the confidence to compete, speak up, and take on n...

10. The Sneaky Ways That Shame Can Lead To Overwhelm

10 Mar 2025

Contributed by Lukas

Here's what Brené Brown has to say about shame: "I define shame as the intensely painful feeling or experience of believing that we are flawed and th...

9. Unlocking Happiness: How Gratitude Can Transform Your Life

03 Mar 2025

Contributed by Lukas

I've had more moments of stress and overwhelm than I know how to count. As a kid, I remember things like piano recitals that were highly nerve-wrackin...

8. Strong Boundaries: Your Defense Against Overwhelm

24 Feb 2025

Contributed by Lukas

Overwhelmed? Try mastering your boundaries. Boundaries are a hot topic that every psychologist talks to their clients about.  I see it a lot in my pr...

7. Embracing Vulnerability: Unlocking Courage and Connection in Everyday Life

17 Feb 2025

Contributed by Lukas

Vulnerability is the Way to Authentic Connection What comes to mind when you think of vulnerability?  Vulnerability is right up there with "shame" as...

6. Redefining Success: Breaking Free from the Myth of Having It All for a More Fulfilling Life

10 Feb 2025

Contributed by Lukas

Let's have an important conversation about a myth that's been running us ragged for decades — the idea that we, as women, can "have it all." I belie...

5. The Psychology of Burnout: Symptoms, Science, and Solutions

03 Feb 2025

Contributed by Lukas

Let's talk about something that so many of us know too well — burnout.  If you've ever felt like you're running on fumes, questioning your purpose,...

4. Overcoming People Pleasing for a Happier You

27 Jan 2025

Contributed by Lukas

Be honest. How many times in a month do you say "yes" when you really want to say "no." I get it. I'm a recovered people-pleaser. I used to say yes to...

3. Breaking Free from Perfectionism and Embracing Healthy Striving for a More Fulfilling Life

20 Jan 2025

Contributed by Lukas

Are you (or were you) the mom who volunteers for all the class parties, offers to organize every family event, and plans your own gatherings down to t...

2. Overcoming Overwhelm: Practical Strategies for Handling Stress

13 Jan 2025

Contributed by Lukas

In this episode of The Overwhelm Cure, I'm diving deep into understanding what overwhelm truly is, the signs and symptoms, and how we can manage it wh...

1. Welcome to The Overwhelm Cure: Transforming Stress into Peace and Balance

06 Jan 2025

Contributed by Lukas

Transforming Stress into Peace and Balance I'm thrilled to welcome you to the first episode of The Overwhelm Cure. Over my 20 years as a therapist,...

78. Achieve Your Goals: Tapping into the Power of the Scientific Method for Personal Growth

30 Dec 2024

Contributed by Lukas

As we wind down 2024, a lot of us are beginning to set new goals for 2025. Are you being intentional about the goals you set or simply choosing a hea...

77. Unlock Joy and Resilience: The Power of Celebrating Everyday Wins

23 Dec 2024

Contributed by Lukas

How often do you celebrate? I don't mean only significant life events — what about everyday things? There's tremendous power in celebrating. It stre...

76. Mastering Life's Curveballs: How to Thrive in Unpredictable Times

16 Dec 2024

Contributed by Lukas

Ever heard the expression, when we make plans, God laughs? Well, that sums up my week. In this week's episode, you'll hear all about how to navigate l...

75. From Chaos to Control: The Benefits of Efficiently Managing the Unexpected

09 Dec 2024

Contributed by Lukas

Mastering Stress Management: Tips and Some of my Real-Life Stories This week's episode is all about handling stressful situations.  If you pay attent...

74. Transforming FOMO into JOMO: Embrace the Joy of Missing Out

02 Dec 2024

Contributed by Lukas

It's the holidays, and we might be witnessing many of our friends and family doing things that we wish we were doing. Today, I'm taking you back 15 ye...

73. The Art of Asking for Help

25 Nov 2024

Contributed by Lukas

Do you ever feel awkward asking for help?  You're not alone!  In this episode, we delve into why asking for help can be tough and why it's actually ...

72. Unlocking Joy: How to Make Your Holidays More Fun and Memorable

18 Nov 2024

Contributed by Lukas

Let's talk about the stress of the holiday season and how we can transform this into one of joy. As the holiday season approaches, I find myself overw...

71. Reclaiming Your Energy: Overcome Exhaustion and Embrace a Full Life

11 Nov 2024

Contributed by Lukas

Do you ever wake up feeling amazingly well-rested and ready to take on the day? Yeah, me neither.  Most women I talk to are just like us—constantly...

70. Understanding the Guilt-Shame Complex and How to Overcome It

04 Nov 2024

Contributed by Lukas

In this episode, I dive into the feelings of guilt and shame that many women experience. This common sentiment, 'I feel so guilty,' often surfaces whe...

69: How to Make Friends as an Adult (Even When You're Busy)

28 Oct 2024

Contributed by Lukas

Friendship is a happiness booster—and research shows that strong social connections not only improve our mental well-being but also help us live lon...

68. The Vulnerability of Joy: Why We Fear It and How Gratitude Can Unlock It

21 Oct 2024

Contributed by Lukas

If you feel like you're just going through the motions when writing down what you're grateful for and not TRULY feeling the joy in your body, this epi...

67. How to Hold People Accountable with Kindness

14 Oct 2024

Contributed by Lukas

If you know "clear is kind" but you struggle to put it into action, especially when it comes to giving honest feedback and holding people accountable,...

66. Lighthouse Parenting: Is It Just a Trend or the Key to Raising Independent Kids?

07 Oct 2024

Contributed by Lukas

If you're overwhelmed by all of the parenting advice on social media, and you feel like you're doing it all wrong, you're going to want to listen to t...

65. 5-Step Anxiety Reset

02 Oct 2024

Contributed by Lukas

It's normal to feel anxious now and then. But if you are constantly on edge and your mind is racing, your heart's pounding, and you feel like you're s...

64. What is Empty Nest Syndrome?

30 Sep 2024

Contributed by Lukas

I've reached the chapter of parenthood every mom dreads — the one where I'm watching the tiny baby I felt like I was rocking to sleep just yesterday...

63. A Pep Talk for People-Pleasers: How to Find the Courage to Live Authentically

27 Sep 2024

Contributed by Lukas

Could saying yes when you really want to say no be sabotaging your relationships?  As a psychologist and recovering people-pleaser, I can tell you wi...

62: How to Stop Asking Yourself, "What Will They Think?"

25 Sep 2024

Contributed by Lukas

How much time and mental energy are you wasting trying to impress or please others?  If you struggle to just relax and be yourself at work or with fr...

61. A Moms Guide to Letting Go of Self-Sacrifice

18 Sep 2024

Contributed by Lukas

Tired of feeling like a mean mom? I've been there, snapping at my kids for no good reason, wondering why I couldn't just be nice.  Turns out, I didn'...

60. Unpacking Mom Shame and Rest: It's time to Stop Wearing Busy as a Badge of Honor

16 Sep 2024

Contributed by Lukas

Society says moms should be able to do it all while running on fumes and caffeine.  Not only is that humanly impossible (take it from a registered ps...

59. The Truth About Mom Guilt: Why One Failure Won't Ruin Your Child for Life with LPC Allison McQuaid

09 Sep 2024

Contributed by Lukas

Let's be real; guilt and parenthood go together like peanut butter and jelly. And there's nothing worse than hearing your inner mean girl whisper, "Yo...

58. Your Guide to Creating Stress-Free Family Routines this Back-to-School Season!

02 Sep 2024

Contributed by Lukas

Struggling to get back into the groove and jump into back-to-school routines? You're not alone! Summer is fun, but let's be real, it's chaotic. Sleep ...

57. Understanding Empathy: What it IS and what it ISN'T

01 Jul 2024

Contributed by Lukas

Ever been hurting and had someone say, "Just stay positive!" or "Everything happens for a reason?"    Those well-meaning words of comfort probably l...

56. It's Time to Consider Letting Your Child Face Obstacles Head-On with Dr. Patrice Berry

24 Jun 2024

Contributed by Lukas

Our kids don't need us to fight their battles. They need to see us face struggles and overcome obstacles, so they can learn to do the same.   Raising...

55. Body Love…How Do I Do That?

17 Jun 2024

Contributed by Lukas

Body image is the #1 shame trigger for women, yet so many of us struggle silently. Why is that?   The answer is simple: society has normalized outlan...

54. What the Heck is Happening to Me? Oh, It's Menopause!

10 Jun 2024

Contributed by Lukas

Most of us don't know much about menopause, we just know it will happen at some point. Turns out it is more than just hot flashes, the end of your per...

53. How to prepare for therapy: 7 Tips for Getting the Most out of Your Sessions

05 Jun 2024

Contributed by Lukas

Whether you're new to therapy or have long-standing weekly appointments, it's easy to second-guess yourself or consider skipping a session. Because, l...

52. Healthy Parenting: Master the Art of Letting Go

27 May 2024

Contributed by Lukas

Do you find yourself swooping in to save the day for your kids every time something goes wrong? You're not alone. As caring parents, we often default ...

51. My Grief Story | Unpacking Brené Brown's 3 Elements of Grief

20 May 2024

Contributed by Lukas

Grief is hard to talk about because it usually feels isolating or scary    The problem with that? Healing can't happen in a vacuum. We NEED to feel ...

50. How to Have Tough Conversations When You Don't Like Conflict

13 May 2024

Contributed by Lukas

Are you scared to have tough conversations? It's not your fault.    Many of us (myself included) were raised in families where discussing emotions w...

49. Are in-person wellness retreats really worth the hype?

06 May 2024

Contributed by Lukas

Are in-person wellness retreats really worth the hype? After all, between the time, money, and energy it takes to get there, the investment feels loft...

48. What to do When you Feel like you Don't Have Enough Time

29 Apr 2024

Contributed by Lukas

Whether it's a date night to reconnect with your partner, an exercise class you've been dying to try – or even something essential like a doctor's a...

47. Unpacking Decision Fatigue + Solutions to Support Your Tired Brain

22 Apr 2024

Contributed by Lukas

If you ever find yourself stuck zoning out on TV or endlessly scrolling through Instagram, it might be your brain crying out for a break!    As a ps...

46. How to Find a Good Psychologist

14 Apr 2024

Contributed by Lukas

Finding the right psychologist can be tough, especially if you don't know what to look for. That's why in this episode, I'm giving insight into which ...

45. The Danger of Empty Threats (And What to do Instead)

08 Apr 2024

Contributed by Lukas

We've all heard the phrase 'You teach people how to treat you.' But did you know that making empty threats could be reinforcing a dynamic where you're...

44. The Power of Generous Assumptions

01 Apr 2024

Contributed by Lukas

It's easy to fall into the trap of thinking the worst when things go awry.    But here's the truth: most people aren't plotting to upset us.    Le...

43. Overfunctioning and Underfunctioning: Sneaky Ways Anxiety Might Be Impacting Your Day-to-Day

25 Mar 2024

Contributed by Lukas

Is anxiety driving your behavior? It might be without you even realizing it…   If you find yourself people-pleasing, over-planning, or being hyper-...

42. Unpacking Core Values: Your Secret Weapon for Navigating Life's Toughest Moments

18 Mar 2024

Contributed by Lukas

Unlock the power of your values! In this episode, I'll walk you through a simple process to identify YOUR values, not society's or your family's.   P...

41. Anxiety in the Joyful Moments: Why Does It Happen?

11 Mar 2024

Contributed by Lukas

Ever catch yourself spiraling into worst-case scenarios when there's no reason to worry and you should be feeling happy and at ease?    If you answe...