- 337 | 10 things the free woman does differently part 2: self acceptance & letting yourself do it nervous
What if the thing keeping you from living the life you want isn't that you don't know what to do… but that you're waiting to feel ready before you do it?
If you overthink every decision, worry about what people think, try to have everything figured out before you begin, or avoid new experiences because you're nervous, this episode is for you.
In 10 Things the Free Woman Does Differently, we're exploring the Free & Well manifesto and talking about what it actually looks like to become a woman who trusts herself enough to live differently.
We're talking about societal expectations, the inner critic, perfectionism, self-acceptance, overanalyzing, fear of new situations, and the surprisingly powerful idea that you can do the thing nervous.
Because confidence doesn't always come before the action. Sometimes confidence is built because you finally stop waiting and go.
In this episode, you'll learn:
- Why the Free Woman doesn't use society's expectations as her measuring stick
- How to respond to your inner critic with compassion instead of constant self-judgment
- Why accepting who you are can actually help you find your people
- How over-preparing and overanalyzing can keep you from experiencing your life
- Why authenticity is more freeing than trying to look like you have everything together
- How to consider the positive possibilities instead of only imagining what could go wrong
- How to start doing the things that matter to you—even when you're nervous
You don't have to become fearless before you start living.
You can bring the nervousness with you.
And you can still go.
🏕️ GET ON THE CAMP FREE & WELL WAITLIST!! 🏕️
START HERE |
🎧 Download the Free 4 Minute Morning Reset: my go to breathing practice for peace & calm
🎙Tune in to other listener favorite episodes:
- 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
- 4 Steps to Go From Nervous to Doing the Dang Thing
ABOUT FREE & WELL |
Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you stop overthinking & start confidently LIVING.
CONNECT |
IF YOU ENJOYED THIS EPISODE |
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is
supporting you!
DISCLAIMER |
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
22m - Oct 23, 2026 - 336 | 10 things the free woman does differently part 1: next level self trust & confidence
What if the thing keeping you from living the life you want isn't that you don't know what to do… but that you're waiting to feel ready before you do it?
If you overthink every decision, worry about what people think, try to have everything figured out before you begin, or avoid new experiences because you're nervous, this episode is for you.
In 10 Things the Free Woman Does Differently, we're exploring the Free & Well manifesto and talking about what it actually looks like to become a woman who trusts herself enough to live differently.
We're talking about societal expectations, the inner critic, perfectionism, self-acceptance, overanalyzing, fear of new situations, and the surprisingly powerful idea that you can do the thing nervous.
Because confidence doesn't always come before the action. Sometimes confidence is built because you finally stop waiting and go.
In this episode, you'll learn:
- Why the Free Woman doesn't use society's expectations as her measuring stick
- How to respond to your inner critic with compassion instead of constant self-judgment
- Why accepting who you are can actually help you find your people
- How over-preparing and overanalyzing can keep you from experiencing your life
- Why authenticity is more freeing than trying to look like you have everything together
- How to consider the positive possibilities instead of only imagining what could go wrong
- How to start doing the things that matter to you—even when you're nervous
You don't have to become fearless before you start living.
You can bring the nervousness with you.
And you can still go.
🏕️ GET ON THE CAMP FREE & WELL WAITLIST!! 🏕️
START HERE |
🎧 Download the Free 4 Minute Morning Reset: my go to breathing practice for peace & calm
🎙Tune in to other listener favorite episodes:
- 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
- 4 Steps to Go From Nervous to Doing the Dang Thing
ABOUT FREE & WELL |
Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you stop overthinking & start confidently LIVING.
CONNECT |
IF YOU ENJOYED THIS EPISODE |
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is
supporting you!
DISCLAIMER |
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
24m - Oct 21, 2026 - 335 | want to start journaling? my top 3 journaling prompts for confidence & a positive mindset
These prompts will take less than 5 mins a day & are my absolute favorite. If you're trying to uplevel your mindset, be more positive or grow your confidence, these are for you, babe.
I hope you enjoy!
START HERE |
🎧 Download the Free 4 Minute Morning Reset: my go to breathing practice for peace & calm
🎙Tune in to other listener favorite episodes:
- 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
- 4 Steps to Go From Nervous to Doing the Dang Thing
ABOUT FREE & WELL |
Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you stop overthinking & start confidently LIVING.
CONNECT |
IF YOU ENJOYED THIS EPISODE |
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is
supporting you!
DISCLAIMER |
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
12m - Oct 15, 2026 - 334 | how I handle anxiety & overthinking (& how involving my body & nervous system changed the game)
Have you ever tried everything to calm your anxiety, challenged your negative thoughts, identified your cognitive distortions, and talked yourself through every possible scenario… only to find yourself still spiraling?
You’re not alone. And you might not be doing anything wrong.
In this episode of the Free & Well Podcast, we’re exploring why understanding your anxiety doesn’t always make it go away—and how nervous system regulation can help you navigate the moments when your mind has run out of answers.
Sometimes anxiety needs a thought shift. Other times, your body is so activated that more thinking only keeps you stuck in the storm.
I’m sharing my personal experience learning to work with my body, not just my mind, and the simple somatic tools that help me move through anxious moments, including self-soothing, gentle movement, shaking out tension, and dancing to a favorite song.
In this episode, you’ll discover:
- Why you can understand your anxiety and still struggle to feel calm.
- How nervous system dysregulation can contribute to anxious spirals.
- Simple body-based techniques to support emotional regulation.
- What to do when overthinking isn’t helping you feel better.
- How to meet anxiety with compassion instead of treating yourself like a problem to fix.
You don’t have to eliminate every wave of anxiety to live a full, meaningful life. You can learn to support yourself through the waves—and find your way back to steadiness, one moment at a time.
Because the goal isn’t a life without storms. It’s learning how to surf them.
Welcome to FREE & WELL, your space for mental wellness, nervous system healing, self-trust, and becoming the woman who feels free to actually live her life.
START HERE |
🎧 Download the Free 4 Minute Morning Reset: my go to breathing practice for peace & calm
🎙Tune in to other listener favorite episodes:
- 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
- 4 Steps to Go From Nervous to Doing the Dang Thing
ABOUT FREE & WELL |
Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you stop overthinking & start confidently LIVING.
CONNECT |
IF YOU ENJOYED THIS EPISODE |
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is
supporting you!
DISCLAIMER |
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
20m - Oct 13, 2026 - 333 | 3 journaling prompts to step into next level, unapologetic confidence
You don’t need fixing.
You don’t need improving.
You need to just come back to you.
To feel safe just being you, being present, connecting - no filtering, no masks.
&& to do the things that are important to you & true to you every day.
That’s it.
Free & Well is here to help you feel safe, renew your mind, embody confidence and embrace your life using mental wellness, faith & the nervous system so you can start just being you & enjoying this one precious life you have.
In today's episode I'm sharing 3 journaling prmopts to help you get more clear on what you're wanting & how to become your most confident self.
Grab your journal , let's dive in!
START HERE |
🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 9/28-10/3
🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm
🎙Tune in to other listener favorite episodes:
- 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
- 4 Steps to Go From Nervous to Doing the Dang Thing
ABOUT FREE & WELL |
Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era.
CONNECT |
IF YOU ENJOYED THIS EPISODE |
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is
supporting you!
DISCLAIMER |
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
8m - Oct 8, 2026 - 332 | you don't need to do more, you need to feel safe being yourself: my 3 step process for unapologetic confidence
What if the reason you keep overthinking, people-pleasing, and worrying about what everyone thinks isn’t because you need to fix anything or be better?
What if your nervous system simply learned that you weren’t safe to fully be yourself?
For years, anxiety can quietly shape the way we move through the world—anticipating embarrassment, replaying conversations, filtering what we say, trying to keep everyone happy, and treating small moments like they’re much bigger threats than they actually are.
But healing isn’t about becoming a completely different person.
In this episode, I’m sharing the three shifts that helped me move from living in so much anxiety and fight-or-flight to feeling more grounded, present, confident, and free:
✨ Retraining your nervous system to recognize that you are safe
✨ Deepening your understanding of how God sees you and rooting your identity in His love
✨ Learning to recognize unhelpful thinking patterns without letting anxiety, fear, or people-pleasing make your decisions for you
Because the goal isn’t to never have anxious thoughts again. It’s to become aware of them, regulate your body, and put those thoughts in the passenger seat—so YOU get to drive.
If you’re ready to stop overthinking, trust yourself more, and feel safer being fully you, press play.
START HERE |
🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 9/28-10/3
🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm
🎙Tune in to other listener favorite episodes:
- 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
- 4 Steps to Go From Nervous to Doing the Dang Thing
ABOUT FREE & WELL |
Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era.
CONNECT |
IF YOU ENJOYED THIS EPISODE |
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is
supporting you!
DISCLAIMER |
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
19m - Oct 5, 2026 - 331 | figuring out what you really want & the self talk you need to make it happen: olivia tati's journey from engineer to world traveler, real estate investor & coach
What if you’re not actually lost—you’ve just spent so much time doing what you’re “supposed” to do that you’ve forgotten to ask yourself what you actually want?
In this episode of Free & Well, I’m talking with Olivia Tati about what it really looks like to create a life that feels aligned, fulfilling, and genuinely yours. We talk about the pressure high-achieving women put on themselves to have the perfect career, plan, timeline, and identity—and what happens when you realize the life you built on paper doesn’t actually feel like the life you want to live.
Olivia shares how she went from corporate engineering and $25,000 of credit card debt to entrepreneurship, real estate investing, coaching, and intentionally creating a life around freedom and purpose.
We dive into people-pleasing, identity, self-worth, perfectionism, fear, analysis paralysis, and the pressure to have everything figured out before taking the first step.
You’ll learn why you don’t need to hit rock bottom to change your life, why clarity often comes from experimenting instead of thinking harder, how the way you talk to yourself affects what you believe is possible, and how to stop overwhelming yourself with the entire staircase when you only need to take the next step.
If you’re an ambitious woman in your 20s who looks like she’s doing everything “right” but secretly feels anxious, stuck, or unsure whether the life you’re building is actually yours, this conversation is for you.
You don’t need the entire plan.
You just need permission to listen to yourself—and take the next step.
HIGHLIGHTS |
00:00 — You’re Not Lost—You’re Overwhelmed
Why high-achieving women can struggle to hear what they actually want.
02:36 — From High Achiever to Burnout
What happens when success on paper doesn’t feel fulfilling.
08:35 — You Don’t Need to Hit Rock Bottom to Change
Why you’re allowed to want something different before everything falls apart.
10:27 — What to Do When You Feel Stuck
How to keep moving when you can’t see results yet.
13:16 — Stop Asking “What Should I Want?”
A simple question to reconnect with what you actually want.
16:33 — When You’ve Done Everything “Right” but Still Feel Unfulfilled
Breaking free from expectations, people-pleasing, and someone else’s definition of success.
20:19 — The Self-Talk That Keeps You Stuck
How your beliefs about yourself can shape your confidence and what feels possible.
23:18 — Stop Putting Other Women on a Pedestal
How comparison and self-doubt can keep you from going after what you want.
28:22 — How to Stop Overthinking Your Next Step
Why you don’t need the whole plan—you just need the next step.
32:43 — Are You Chasing This or Proving Yourself?
How to tell the difference between authentic ambition and achievement driven by insecurity.
34:30 — Creating a Life That Actually Feels Like Yours
A reminder that life can be lighter, freer, and more fun.
START HERE |
🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 9/28-10/3
🎙Tune in to other listener favorite episodes:
- 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
- 4 Steps to Go From Nervous to Doing the Dang Thing
MENTIONED |
Olivia Tati is a Freedom Empowerment Guide, entrepreneur, and real estate investor helping ambitious women build lives and businesses with more freedom, joy, and choice. After leaving her corporate engineering career, she built a multi-million-dollar real estate portfolio and now teaches women how to create wealth without building a life they need to escape from.
Olivia's Fund Your Freedom Free Masterclass
ABOUT FREE & WELL |
Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era.
CONNECT |
IF YOU ENJOYED THIS EPISODE |
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is
supporting you!
DISCLAIMER |
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
36m - Oct 1, 2026 - 330 | the social experiment I did to explode my confidence & make new friends & the 4 step process I used to rewire my brain through it
Beauty, if you're ready for a new era.
You're ready for confidence.
You're ready for peace.
You're ready to get out of your head & start truly just being you & enjoying your life.
YAS. Let's FREAKING GO.
You're going to love this episode about the social experiment I did with myself when I was feeling really self conscious and like the weirdo at a new gym, trying to make new friends. I'll share with you:
-the limiting beliefs I noticed within myself
-the steps I took next to heal & rewire them
-my top 4 practices that helped me go from overthinking & insecure to putting myself out there & feeling more confident
I hope you love this episode!
&& don't forget to sign up for our upcoming live experiment!
I'm so excited to walk through this with you & help you initiate your most confident era.
🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 10/5-10/9
START HERE |
🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm
🎙Tune in to other listener favorite episodes:
- 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
- 4 Steps to Go From Nervous to Doing the Dang Thing
ABOUT FREE & WELL |
Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era.
CONNECT |
IF YOU ENJOYED THIS EPISODE |
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is
supporting you!
DISCLAIMER |
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
14m - Sep 28, 2026 - 329 | stop the spiral pt 4: yoga, the nervous system & the most important mindset shift
Does this feel familiar?
Replaying the conversation in your head over and over.
Asking “what you could’ve said better… if that sounded weird... if they liked you…”
Rewriting the text for the 97th time to make sure it sounds just right so they don’t get upset with you or you don’t hurt their feelings when you say you can’t make that party Saturday night (because really you just don’t want to go).
First off, you’re not alone.
I’ve been right there.
You have such a huge heart and you care so much but you’re also exhausted of all the replaying and analyzing.
This series is for YOU.
Stop the Spiral.
You'll hear about why this is so common, the FREE approach to handling spirals (faith, nervous system and mental health based), and hopefully walk away understanding why your brain & body do some of the things they do and some simple practices that I've found helpful on my journey.
START HERE |
🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 10/5-10/9
🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm
🎙Tune in to other listener favorite episodes:
- 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
- 4 Steps to Go From Nervous to Doing the Dang Thing
ABOUT FREE & WELL |
Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era.
CONNECT |
IF YOU ENJOYED THIS EPISODE |
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is
supporting you!
DISCLAIMER |
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
15m - Sep 23, 2026 - 328 | stop the spiral pt 3: my favorite tools to stop overthinking (using faith, mental health & nervous system based healing)
Does this feel familiar?
Replaying the conversation in your head over and over.
Asking “what you could’ve said better… if that sounded weird... if they liked you…”
Rewriting the text for the 97th time to make sure it sounds just right so they don’t get upset with you or you don’t hurt their feelings when you say you can’t make that party Saturday night (because really you just don’t want to go).
First off, you’re not alone.
I’ve been right there.
You have such a huge heart and you care so much but you’re also exhausted of all the replaying and analyzing.
This series is for YOU.
Stop the Spiral.
You'll hear about why this is so common, the FREE approach to handling spirals (faith, nervous system and mental health based), and hopefully walk away understanding why your brain & body do some of the things they do and some simple practices that I've found helpful on my journey.
START HERE |
🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 10/5-10/9
🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm
🎙Tune in to other listener favorite episodes:
- 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
- 4 Steps to Go From Nervous to Doing the Dang Thing
ABOUT FREE & WELL |
Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era.
CONNECT |
IF YOU ENJOYED THIS EPISODE |
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is
supporting you!
DISCLAIMER |
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
18m - Sep 21, 2026 - 327 | stop the spiral pt 2: 4 reasons why we struggle with overthinking (from a christian anxiety therapist lens)
Does this feel familiar?
Replaying the conversation in your head over and over.
Asking “what you could’ve said better… if that sounded weird... if they liked you…”
Rewriting the text for the 97th time to make sure it sounds just right so they don’t get upset with you or you don’t hurt their feelings when you say you can’t make that party Saturday night (because really you just don’t want to go).
First off, you’re not alone.
I’ve been right there.
You have such a huge heart and you care so much but you’re also exhausted of all the replaying and analyzing.
This series is for YOU.
Stop the Spiral.
You'll hear about why this is so common, the FREE approach to handling spirals (faith, nervous system and mental health based), and hopefully walk away understanding why your brain & body do some of the things they do and some simple practices that I've found helpful on my journey.
START HERE |
🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 10/5-10/9
🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm
🎙Tune in to other listener favorite episodes:
- 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
- 4 Steps to Go From Nervous to Doing the Dang Thing
ABOUT FREE & WELL |
Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era.
CONNECT |
IF YOU ENJOYED THIS EPISODE |
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is
supporting you!
DISCLAIMER |
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
13m - Sep 19, 2026 - 326 | you can be a christian, set boundaries AND be a good person: people pleasing, self trust & burnout w/ therapist sarah underbrink
What if setting a boundary doesn't make you mean or a “bad Christian” — but is actually a way of honoring yourself, your nervous system, and the life God has given you?
In this episode, Devoney sits down with Christian therapist and licensed minister Sarah Underbrink to unpack the connection between faith, mental health, boundaries, people-pleasing, burnout, confidence, and nervous system regulation.
If you're a high-achieving woman who constantly says yes, worries about disappointing people, over-explains your decisions, or feels guilty for needing rest and space, this conversation is for you.
Together, Devoney and Sarah explore why people-pleasing can become spiritualized, why “dying to self” doesn't mean destroying or abandoning yourself, and how your nervous system can actually help you discern what is a healthy yes and what needs to be a no.
You'll also hear a powerful perspective on Proverbs 31 and what it means to have the audacity to “laugh at the days to come” — not because life is always easy, but because you trust in the God who has your future.
In this episode, you'll learn:
• Why boundaries are not unkind or un-Christian
• The hidden connection between people-pleasing and the need for approval
• Why someone else's disappointment doesn't automatically mean God is disappointed with you
• How to tell the difference between anxiety and fight-or-flight from spiritual discernment
• How to set boundaries without taking responsibility for other people's reactions
• The difference between people-pleasing and genuine kindness
• How faith and nervous-system regulation can work together rather than being treated as separate
If you're ready to spend less time overthinking, and step into a calmer, more confident, more unapologetic version of yourself, this episode is for you.
HIGHLIGHTS |
03:11 — You Don't Have to Choose Between Faith & Mental Health
07:45 — The Proverbs 31 Woman Has the Audacity to Laugh at the Future
11:59 — Boundaries Don't Make You a Bad Christian
13:10 — The Hidden Reason We Don't Set Boundaries
15:00 — Your Soul Is the Holy of Holies
16:39 — Someone Else's Disappointment Doesn't Mean God Is Disappointed With You
18:39 — When People-Pleasing Becomes “Being a Good Christian”
21:05 — “Dying to Self” Doesn't Mean Destroying Yourself
21:52 — Why We Wear Burnout Like a Badge of Honor
24:38 — Your Nervous System Is Giving You Information
26:35 — Is It Anxiety or God's Voice?
29:43 — You Don't Have to Manage Other People's Reactions
30:42 — You Are the Expert of Your Own Body
32:30 — Unhealthy People Can't Always Understand Healthy Boundaries
34:31 — Boundaries Protect, They Don't Punish
35:43 — Change “I Have To” Into “I Get To”
37:17 — The Proverbs 31 Mindset
COMING UP
START HERE |
🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm
🎙Tune in to other listener favorite episodes:
- 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
- 4 Steps to Go From Nervous to Doing the Dang Thing
MENTIONED |
ABOUT FREE & WELL |
Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era.
CONNECT |
IF YOU ENJOYED THIS EPISODE |
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is
supporting you!
DISCLAIMER |
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
39m - Sep 14, 2026 - 325 | stop the spiral pt 1: my journey with overthinking, ruminating and analysis paralysis
Does this feel familiar?
Replaying the conversation in your head over and over.
Asking “what you could’ve said better… if that sounded weird... if they liked you…”
Rewriting the text for the 97th time to make sure it sounds just right so they don’t get upset with you or you don’t hurt their feelings when you say you can’t make that party Saturday night (because really you just don’t want to go).
First off, you’re not alone.
I’ve been right there.
You have such a huge heart and you care so much but you’re also exhausted of all the replaying and analyzing.
This series is for YOU.
Stop the Spiral.
You'll hear about why this is so common, the FREE approach to handling spirals (faith, nervous system and mental health based), and hopefully walk away understanding why your brain & body do some of the things they do and some simple practices that I've found helpful on my journey.
START HERE |
🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 9/28-10/3
🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm
🎙Tune in to other listener favorite episodes:
- 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
- 4 Steps to Go From Nervous to Doing the Dang Thing
ABOUT FREE & WELL |
Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era.
CONNECT |
IF YOU ENJOYED THIS EPISODE |
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is
supporting you!
DISCLAIMER |
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
15m - Sep 11, 2026 - 324 | how to stop caring what other people think: the freedom that comes when you feel secure in your true identity & worth
In this episode, we're talking about anxiety, self-worth, people-pleasing, faith, and what happens when you finally begin to feel deeply rooted in who you are.
I share a personal story from my own healing journey in my 20s, when I struggled with anxiety, insecurity, and constantly questioning how I was showing up in the world.
A deeper relationship with God—and learning to see myself through His perspective—changed everything for me.
We'll explore:
- Why feeling safe can make it easier to take risks and pursue your dreams
- How anxiety can keep you filtering, hiding, and second-guessing yourself
- The connection between feeling loved and feeling confident
- How faith can become a source of security rather than another source of pressure
- Why you don't need everyone else's approval to know you're enough
- How to shift whose opinion of you carries the most weight
- What it looks like to move through life with more freedom, play, confidence, and purpose
If you're an anxious, high-achieving woman who is tired of overthinking, shrinking yourself, and feeling like you have to get everything "right," this episode is for you.
You don't need to become someone else to become confident.
You get to become more rooted in who you already are.
HIGHLIGHTS |
00:00 — What a healthy relationship can give you
01:35 — When anxiety makes you question everything
02:10 — The beginning of a deeper healing journey
03:02 — “Who do you say I am?”
04:00 — Becoming rooted instead of reactive
04:44 — The realization that changed everything
05:14 — What if God is already walking with you?
06:00 — Feeling safe enough to actually live
07:18 — “God's got me.”
08:09 — Stop hiding. Stop filtering. Stop trying to say the perfect thing.
09:44 — The wake-surfing story
10:18 — What happens when you're no longer afraid to fail?
11:09 — You were created to let your gifts shine
12:30 — The God who created beauty also created you
13:07 — You don't have to live according to everyone else's opinion
13:16 — Whose opinion gets the most weight?
14:21 — “I am enough.”
14:51 — The freedom of letting yourself be yourself
START HERE |
🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice to get out of your head
🎙Tune in to other listener favorite episodes:
- 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
- 4 Steps to Go From Nervous to Doing the Dang Thing
MENTIONED |
https://www.instagram.com/mattgottesman/
ABOUT FREE & WELL |
Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era.
CONNECT |
IF YOU ENJOYED THIS EPISODE |
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is
supporting you!
DISCLAIMER |
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
16m - Sep 3, 2026 - 323 | how I handled a mildly embarrassing & awkward moment the other day
The other day at my favorite coffee shop, I had a fun awkward moment that would've sent younger Dev spiraling. I would've replayed it 100 x in my head, I would've come up with 37 better responses... and it reminded me of the power of growth, so I want to share it with you.
I share what happened, how I moved through it & the power of intentionally growing erry dang day because one day you end up in a situation and just naturally respond so differently.
If you want some inspo on how to handle an embarrassing / awkward moment and permission to just take yourself less seriously, this episode is for you!
START HERE |
🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm
🎙Tune in to other listener favorite episodes:
- 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
- 4 Steps to Go From Nervous to Doing the Dang Thing
MENTIONED |
ABOUT FREE & WELL |
Free & Well is a mental wellness movement helping women break free from anxiety, overthinking, perfectionism, and people-pleasing so they can become calm and confident through psychology, nervous system regulation, and faith. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, encouragement, and biblical wisdom to help you step into your most peace filled, confident era.
CONNECT |
IF YOU ENJOYED THIS EPISODE |
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is
supporting you!
DISCLAIMER |
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
14m - Aug 31, 2026 - 322 | if you don't feel like you fully fit in: becoming unwilling to hide who you are
Have you ever felt like parts of you just don't match or fit together?
For example...
I'm sober AND I love to go out, dance, have fun
I'm a therapist who is obsessed with mental health AND I believe faith is wildly important in healing
I'm a Christian AND I deeply believe yoga / breathwork / nervous system based practices are essential to healing
I'm very crunchy & natural minded AND love me some Reeses Oreos
You see what I'm saying?
Have you felt this?!
If yes, today's episode is for you.
Today’s episode is a deep permission slip to:
- -not fit into every box
- -be okay not fully feeling like you fit into spaces
- -own and accept all the parts of you, the weird & the different
- -become unwilling to quiet and hide parts of yourself to fit in
- -ditch all the boxes you’ve been trying to fit into
START HERE |
🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm
🎙Tune in to other listener favorite episodes:
- 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
- 4 Steps to Go From Nervous to Doing the Dang Thing
ABOUT FREE & WELL |
Free & Well is a mental wellness movement helping women break free from anxiety, overthinking, perfectionism, and people-pleasing so they can become calm and confident through psychology, nervous system regulation, and faith. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, encouragement, and biblical wisdom to help you step into your most peace filled, confident era.
CONNECT |
IF YOU ENJOYED THIS EPISODE |
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is supporting you!
DISCLAIMER |
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
14m - Aug 27, 2026 - 321 | feeling behind? your permission slip to let go of the timelines & start trusting yourself w/ katy saltsman
Hey friend, do you feel like you "should" be further along or like life "should" look a certain way by now?
Today's episode is an interview with Katie Saltsman, women's health coach & host of the Crying Burns Calories Podcast, for a conversation that will hit different if you've felt like you're behind.
Katie talks about how she left a life behind that looked good on paper, but deep down she knew wasn't for her. She packed up and moved across the US to a new city where she didn't know anyone.
We talk about:
- the difference between a life that makes sense and one that actually is FOR you
- how to break free from timelines that were never actually ours to begin with
- how to find yourself again after years of people pleasing
If you're in a season of feeling behind or lots of question marks, this one's for you, love.
Grab your bev & join us!
HIGHLIGHTS |
~00:05The decision to end a 10 yr relationship at 35
~00:07When that inner voice turns into a scream because we have to listen
~00:17When the fear of staying the same gets bigger than the fear of the unknown
~00:25Letting go of an old timeline and meeting her husband organically over coffee
~00:28Katy's go to reframe for fear of the unknown & uncertainty
~00:33The self-discovery question that changed everything
~00:36Closing challenge for you
START HERE |
🎧Download the Free 4 Minute Calm Reset: my go to breathing practice for more peace
🎙Tune in to other listener favorite episodes:
- 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
- 4 Steps to Go From Nervous to Doing the Dang Thing
GUEST |
ABOUT FREE & WELL |
Free & Well is a mental wellness movement helping women break free from anxiety, overthinking, perfectionism, and people-pleasing so they can become calm and confident through psychology, nervous system regulation, and faith. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, encouragement, and biblical wisdom to help you step into your most peace filled, confident era.
CONNECT |
IF YOU ENJOYED THIS EPISODE |
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is
supporting you!
DISCLAIMER |
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
40m - Aug 24, 2026 - 320 | we've lost the plot: why we need to start having more fun
Stuck in the same routines and wondering why you feel so underwhelmed & uninspired?
I've been there — same city, same coffee shop, same hiking trail, same CFA order, same days on repeat — until a move to Idaho turned life into this blank canvas / playground.
In this episode, I'm sharing why fun isn't extra, it's essential to your mental health and nervous system, and how trying new things (even the ones that scare you a little) can pull you out of anxious autopilot and back into feeling like yourself.
If you're an overthinker who's ready to get out there, this is your sign to say yes to something new.
HIGHLIGHTS |
- Why fun is a nervous-system need, not a nice-to-have
- How monotony fuels overthinking and anxiety
- Why trying something once beats overanalyzing it
- Simple ways to break out of a rut and reconnect with yourself
START HERE |
🎧Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm
🎙Tune in to other listener favorite episodes:
- 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
- 4 Steps to Go From Nervous to Doing the Dang Thing
ABOUT FREE & WELL |
Free & Well is a mental wellness movement helping women break free from anxiety, overthinking, perfectionism, and people-pleasing so they can become calm and confident through psychology, nervous system regulation, and faith. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, encouragement, and biblical wisdom to help you step into your most peace filled, confident era.
CONNECT |
IF YOU ENJOYED THIS EPISODE |
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is
supporting you!
DISCLAIMER |
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
15m - Aug 22, 2026 - 319 | body image, emotional eating & identity: a christian woman's guide to fitness for true confidence & healing w/ briana arteaga
What if the way you move your body could actually grow your faith and help you live out the calling on your life instead of creating comparison and self judgment?
In this episode, I sit down with Briana Arteaga, creator of Fit and On Fire, a Holy Spirit-led functional training approach that rejects diet culture and body-image pressure in favor of training for purpose. Centered around Proverbs 31. Yes, I know, it's amazing.
We unpack why so many high-achieving women struggle with comparison, body image, unhealthy exercise habits & a worldly focus on aesthetics. Briana shares her own testimony, the science behind functional fitness, and how realigning movement with identity in Christ & using a Proverbs 31 approach shifts training into a way to live out your calling and grow your connection with God.
If you've ever tied your self-worth to your body, struggled with emotional eating, or felt like your workouts were just another way to earn approval, this conversation offers a different path — one rooted in strength, purpose, and nervous-system peace instead of performance.
In this episode:
- Why fitness culture keeps women stuck in anxiety and comparison
- The link between emotional eating, body image, and identity
- What "functional fitness" actually means (and why it's different)
- How training in partnership with the Holy Spirit builds real confidence
- Briana's personal testimony and journey to Fit and On Fire
START HERE |
🧘♀️Download the Free 4 Minute Calm Reset: my go to breathing practice to go from spiraling to peace
🎙Tune in to other listener favorite episodes:
- 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
- 4 Steps to Go From Nervous to Doing the Dang Thing
ABOUT FREE & WELL |
Free & Well is a mental wellness movement helping women break free from anxiety, overthinking, perfectionism, and people-pleasing so they can become calm and confident through psychology, nervous system regulation, and faith. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, encouragement, and biblical wisdom to help you step into your most peace filled, confident era.
GUEST |
Briana Arteaga a is a Christian speaker and Kingdom-first life
and fitness coach devoted to helping women get free in their
minds so they can fully walk in their calling. Shaped by her own
journey of striving, backsliding, and surrender, she delivers
Biblical truth that pierces deep, restores identity, and leads
women into lasting freedom.
With a background in Kinesiology, certifications in personal
training and wellness coaching, and training in deliverance
ministry, Briana bridges the physical and spiritual equipping
women to pursue their purpose with confidence, boldness, and
fire.
CONNECT |
IF YOU ENJOYED THIS EPISODE |
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is supporting you!
DISCLAIMER |
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
41m - Aug 17, 2026 - 318 | use this 1 question to confidently make decisions & do things you don't WANT to do but you know you NEED to do
What if the question “Do I want to do this?” isn’t the best question to ask?
Spoiler - it's not.
When you’re anxious, overwhelmed, tired, people-pleasing, or simply not in the mood, your emotions can make the easiest choice feel like the right choice. But the choice that feels good right now isn’t always the choice that will help you genuinely become the woman you're here to be.
In this episode, we’re talking about a simple filtering question for making better decisions:
“What will help me show up as my best self today?”
Instead of allowing your emotions, comfort, fear, or avoidance to automatically determine your choices, this question helps you pause, reconnect with your values, priorities, goals, and long-term wellbeing, and make a decision from the person you want to be.
We’ll explore the difference between honoring your emotions and being led by your emotions, how to make values-based decisions when you don’t feel like doing something, and why choosing what is genuinely helpful for you may sometimes look different from choosing what feels easiest.
If you’re an anxious or high-achieving 20-something who tends to overthink decisions, people-please, procrastinate, avoid discomfort, or constantly ask yourself “What do I feel like doing?”, this episode will give you a simple mindset shift you can start using today.
In this episode, you’ll learn:
- Why “Do I want to do this?” can sometimes keep you stuck
- How to separate your emotions from your decisions
- The difference between emotional awareness and emotional leadership
- How to make values-based decisions that support your long-term goals
- A simple question to use when you’re tempted to choose comfort or avoidance
- How small daily decisions shape the person you’re becoming
You don’t have to ignore your feelings.
You just don’t have to let them be in the driver's seat & make the decision for you.
START HERE |
🧘♀️Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm
🎙Tune in to other listener favorite episodes:
- 4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over
- 4 Steps to Go From Nervous to Doing the Dang Thing
ABOUT FREE & WELL |
Free & Well is a mental wellness movement helping women break free from anxiety, overthinking, perfectionism, and people-pleasing so they can become calm and confident through psychology, nervous system regulation, and faith. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, encouragement, and biblical wisdom to help you step into your most peace filled, confident era.
CONNECT |
IF YOU ENJOYED THIS EPISODE |
Leave a rating and review, I read each one and it means so much to me to hear how the podcast is supporting you!
DISCLAIMER |
Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
5m - Aug 14, 2026
