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I just recorded a fascinating episode about anxiety that I had to share with you. I've been diving into this incredible book called "​Anxiety Rx" by Dr. Russell Kennedy​, and it's completely shifted how I think about anxiety management.

Here's what blew my mind: We've been approaching anxiety backward!

Instead of trying to think our way out of anxiety, we need to start with our bodies first. You see, when we experience trauma (and yes, that includes things like rejection or feeling shame – stuff we've all been through), those emotions get stored in our body as "alarms." Sometimes these alarms go off and we don't even know why.

What happens next? Our brain tries to "help" by creating what Dr. Kennedy hilariously calls "brain droppings" – all those worrying thoughts that are really just distractions from what we're feeling in our body.

The solution? Feel, don't think. I know, I know – easier said than done! But there's this beautiful practice Dr. Kennedy suggests:

• Place your hand on your heart (or wherever you feel the anxiety)
• Take slow, deep breaths
• Simply say to yourself: "I am safe in this moment"

It's about treating that anxious part of yourself like you would a scared child – with compassion and understanding, not judgment.

In this episode, I break down:

• The ALARMS system (what creates anxiety in the first place)
• Why worry is just a distraction
• Practical tools to work with your body instead of your mind
• The ABCDE method for anxiety management

Want to learn more? Listen to or Watch the full episode below. And if you're struggling with anxiety right now, remember – I offer ​free anxiety audits ​where we can talk about what's going on and create a plan just for you, even if we never work together formally.

Your anxiety doesn't have to be a life sentence. There are tools, there is hope, and there is a community here ready to support you.

P.S. If you found this helpful, please share it with someone who might need it. We're all in this together. 💜

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Ever thought about puberty as something amazing rather than awkward? Well, get ready to have your mind blown!

I just had the most fascinating conversation with Kimberly Grustas, who's been dubbed the "OG of tween skincare" - and wow, did she change my perspective on what's happening during those transformative years!

Here's a sneak peek of what we discussed:

• Why modern puberty is literally different from what your grandma experienced
• The surprising first signs that changes are coming (hint: it's not what you think!)
• How your body is basically becoming a superhero command center 🧠
• A mind-blowing connection between puberty and menopause that I'd never heard before
• Why those "growing pains" aren't just in your head

Whether you're a parent, a teen, or just someone interested in understanding their body better, this episode is packed with "aha!" moments that will change how you think about this major life transition.

Plus, Kim shares her journey of creating Good For You Girls, a clean skincare line that came from her mission to protect girls from harmful chemicals during these important years. (Fun fact: She started it because her daughter wanted a Hannah Montana bath set that was full of questionable ingredients!)

All of my listeners get 20% OFF! This is a great way to get some of these products for a Christmas gift for the teens and tweens in your life!

Just use Promo Code: ANXIETYMAZE20

Shop Now

Trust me, this is the conversation about puberty you wish you'd heard years ago. It's positive, empowering, and might just make you appreciate your amazing body even more.

Ready to transform how you think about growing up? Listen now!

Can't wait to hear what you think!

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I'm so excited to share this week's episode with you! I had an amazing conversation with Marie Young, who taught me some incredible techniques for finding calm and peace - even when you're stuck at your desk all day.
You know those moments when anxiety starts creeping in, but you can't exactly drop everything and do a full yoga session? Marie shows us some genius "any chair, anywhere" exercises that literally changed how I feel. During our chat, I was getting those wonderful relaxation tingles (fellow ASMR fans, you know what I'm talking about! 😊).
Here's a peek at what you'll learn:

A super simple "seated cat-cow" movement that helps flush your brain with good stuff (who knew?)
Face massage techniques that tap into your body's natural relaxation system
A totally different way to breathe that I've never tried before (hint: it's not just about the belly!)

Marie explains everything in such an accessible way - no weird poses or complicated techniques. Just practical tools you can use whether you're:

Sitting in class
Working at your desk
Feeling overwhelmed and need a quick reset
Looking for ways to help your kids manage school stress

I literally felt more relaxed just recording this episode, and I know you'll get so much value from these techniques. They're perfect for those busy days when you need a moment of calm but don't have time for a full meditation session.
Ready to learn these game-changing techniques? Tune in to hear the full episode - your nervous system will thank you!

If you try any of these techniques, I'd love to hear how they work for you! And for my fellow ASMR enthusiasts - we have a fun discussion about that too! 🎧✨

Marie Young is a dedicated Stress Management Coach, Life Coach, and Body Resilience Mentor, with over 20 years of experience teaching meditation, yoga, and stress-relief techniques to people from all walks of life. Her mission is to help individuals reconnect to a sense of purpose and joy, empowering them to find balance and manage stress effectively. Marie’s diverse background spans from the corporate world to a career in professional acting, bringing a unique blend of creativity and practical experience to her coaching.

As a certified coach, Marie has led workshops for prominent companies like Facebook, Apple, and Amazon. She combines her expertise in stress reduction with innovative productivity tools and accountability strategies, enabling clients to reach their personal and professional goals. Currently based in Texas, Marie enjoys a fulfilling family life, and alongside her husband, she continues to explore new ways to help others cultivate resilience, productivity, and playfulness.

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Today, we’re wrapping up the book Anxious Kids, Anxious Parents. If this is your first time with me, I recommend checking out the last eight solo episodes. Each one covers important strategies from the book for managing anxiety. But don’t worry if you’re new—today, we’re pulling it all together into one cohesive plan.

Here’s what we’ll be focusing on:

Putting the puzzle pieces together: We've covered seven puzzle pieces over the past episodes. Today, it’s all about combining them into an actionable plan for managing anxiety.
Expect the worry: Your brain might tell you that making an anxiety plan is overwhelming. That's normal! Worry will show up—expect it, acknowledge it, and move forward anyway.
Embrace discomfort: We’re practicing moving forward even when we feel uncomfortable. This is a key part of managing anxiety, for both you and your child.
Involve your child: If this is for your child, the plan is theirs to own. You can support them, but they have to do the work themselves.
Here’s how to create your plan:

Review the puzzle pieces – Use index cards for each step. Write the name of the puzzle piece on one side and some reminders or strategies on the other.
Discuss success stories – Talk about moments when you or your child successfully handled anxiety. What worked? How did the puzzle pieces help?
Practice with a fictional scenario – Start with an imaginary worry to walk through the steps and get familiar with the process.
Use past experiences – Once comfortable with the process, talk through a past anxiety issue that’s now resolved.
Tackle current anxiety – Finally, apply the plan to something happening right now. Set small, manageable goals and keep moving forward, no matter how uncomfortable.
This process is all about helping your child feel confident they can manage their anxiety, and that they have the tools they need.

Let’s work together to support them in creating a solid plan that empowers them to take control. As always, I’m here to help along the way!

Let's do an Anxiety Audit together. You will find out more about your specific anxiety and leave the call with a plan to use right away!
https://calendly.com/ccoufal/60-minute-consult

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I'm thrilled to share a new podcast episode featuring Izzy, a client I’ve worked with for 3 years. Her journey from overwhelming anger and anxiety to confidence and self-discovery is a must-hear for any parent of a teen struggling with similar challenges.

Izzy’s transformation didn’t happen overnight. Through personalized coaching, she learned to manage emotions, overcome anxiety, and grow into a more confident, resilient young adult.

If your teen is facing similar struggles—whether it’s anxiety, low confidence, or emotional overwhelm—this episode offers real hope. Izzy’s story is proof that with the right tools and guidance, change is possible.

Ready to help your teen transform too?​
Schedule a free Anxiety Audit, where we’ll explore your teen’s unique situation and create a plan to help them build confidence and manage anxiety, just like Izzy. You’ll walk away with insights, strategies, and a clear understanding of how coaching can support your teen's growth.

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This week's episode takes a heavy but vital turn as we delve into the aftermath of a school shooting. Brandy Samuell, a seasoned educator with a background in counseling, special ed, and leadership, shares her chilling experience guiding crisis response in Roswell, New Mexico back in 2014.

This episode is a must-listen for everyone in the education ecosystem – educators, families, and students alike. Here's what you'll gain:

Being Prepared for the Unthinkable: Brandy emphasizes the importance of robust crisis plans and trained teams. Even if a shooting seems far-fetched, preparation is vital to navigate any emergency.

Caring for the Helpers: Beyond student well-being, Brandy underlines the crucial support for staff dealing with trauma. She pushes for school cultures that encourage open communication and vulnerability, allowing staff to seek help without judgment.

Building Strength & Resilience: Brandy's approach focuses on fostering resilience in both students and staff by identifying and leveraging their strengths. This aligns closely with initiatives like Sources of Strength and strengths-based assessments like CliftonStrengths.

Bridging Gaps with Virtual Support: Brandy's current work with eluma Therapy showcases the power of virtual services in filling staffing gaps and providing access to specialized expertise. Their services include virtual counseling, curriculum delivery, and data-driven support for social-emotional learning.

Brandy's story is a stark reminder of the challenges educators face, but also a powerful testament to human resilience. Her insights on crisis management, staff well-being, and strength-based approaches offer invaluable guidance for anyone committed to creating safe and supportive learning environments.

Want to connect with Brandy? Reach out at contact@elumatherapy.com or visit eluma Therapy's website (​ElumaTherapy.com​) to learn more about their services.
https://eluma.com/

Hope this episode resonates with you as deeply as it did with me.

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In this eye-opening episode of Teen Anxiety Maze, I dive deep into a fascinating phenomenon: how worry can give you amnesia. Discover how anxiety tricks your brain into forgetting your capabilities and learn powerful strategies to overcome this mental roadblock.
Key topics covered:

How worry makes you forget your skills and experiences
Using past successes to tackle new challenges
Bridging techniques from known situations to unfamiliar ones
Practical tips for parents to support anxious teens
Building self-sufficiency in managing anxiety

Whether you're a teen navigating life's challenges or a parent looking to support your child, this episode offers invaluable insights and actionable advice. Learn how to tap into your inner strength and past experiences to conquer anxiety and face new situations with confidence.
Don't let worry-induced amnesia hold you back. Tune in now and unlock the power of your past successes!

Sign up for an anxiety audit and get a plan to start working on that day!

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In this episode, I'm joined by Kristi Simons, a transformational coach dedicated to helping teens unlock their true potential. We dive deep into Kristi's unique approach to empowering teenagers who struggle with anxiety, self-doubt, and low confidence.

Learn how Kristi works with teens to help them develop a strong sense of self, embrace their inner strengths, and build the resilience they need to navigate life's challenges. Whether you're a parent, educator, or teen, this episode offers actionable insights on how to support and empower young people on their journey to confidence and personal growth.

Key topics:

Overcoming anxiety and self-doubt
Building confidence in teens
Fostering resilience and self-awareness
How parents can support their anxious teens
If you're passionate about helping teens thrive, this episode is for you!

🎙️ Listen to the full episode on The Anxiety Maze Navigator Podcast
🔗 Subscribe for more expert advice on managing anxiety in teens!

#TeenConfidence #AnxietyInTeens #ParentingAnxiousTeens #KristiSimons #EmpowerTeens #TeenResilience #ConfidenceBuilding #AnxietyMazeNavigator

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