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

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 it. And some overwhelm is actually a good thing. In this episode of The Overwhelm Cure, we explore the ins and outs of overwhelm, including its often misunderstood purpose. It's actually a paradox: attempts to reduce our overwhelm can initially intensify it. Today, you'll learn more about what overwhelm truly is—an early warning system, not a diagnosed disorder—designed to nudge us to pay attention and make changes (usually when our plates are too full). A client of mine recently told me that her clue to stop working is when she's mentally and physically exhausted — this is NOT sustainable long-term. As a 20-year psychologist, I support my clients in creating healthy lifestyles that prioritize rest, wellness, and self-preservation. There is, however, a key difference between healthy and unhealthy overwhelm. We can also use healthy overwhelm as a strategy to increase our capacity for resilience. What you'll discover today: Overwhelm is a natural warning system, not a disorder. It signals that you have too much on your plate and need to pay attention. Simple ways to boost your capacity for stress and overwhelm. Intentional practices and routines are crucial for managing stress. A key reminder that you deserve a relaxed lifestyle and don't need to "earn" rest. How to spot healthy and unhealthy overwhelm and create more of the healthy kind. Why it's important to embrace uncomfortable emotions.  A 30-second daily practice to help you make lasting changes to support your well-being. When you're working to make healthy life and work changes, progress is often slower than we expect, but persistence is key!   Timestamps: 00:00 Introduction to Overwhelm 01:42 Understanding Overwhelm 02:08 Biological and Historical Context 03:37 Modern-Day Overwhelm 05:02 Managing Stress and Recovery 07:41 Healthy vs. Unhealthy Overwhelm 09:31 Mindfulness and Self-Preservation 10:59 Practical Tips for Overcoming Overwhelm 17:37 The Importance of Journaling 19:38 Conclusion and Final Thoughts Invitation:  The Overwhelm Cure Program is a six-week program, where you'll participate in regular exercises, and we'll come together each week to discuss ways to help you finally overcome feelings of overwhelm. We start in January! Connect with me: Schedule a free 20-minute consultation Sign up for The Overwhelm Cure Program Connect on LinkedIn Connect on Facebook Connect on Instagram

3 Nov 22min

Why sacrificing sleep for "me time" is hurting you more than you think. I just learned this term — revenge bedtime procrastination.  Have you heard of this? Revenge bedtime procrastination is when we sacrifice sleep for "me time" because our days are so busy and stressful. It feels good in the moment, but it contributes to our exhaustion. I knew the concept, and I'm raising my hand because I totally do this, but I didn't realize it had an official name. Having time to ourselves is important, but sacrificing our sleep might be hurting us more in the long run.  Now, we often take sleep for granted, just as we do breathing. It's one of those keystone habits that, unless it's dialed in, the rest of our lives are much harder. If you're struggling with sleep, I get it because I've been there, not sleeping through the night for years, dealing with stress and perimenopause, waking up at 5:00 a.m. or in the middle of the night, and then being awake for hours.  At some point, we get so used to not sleeping well that it stops registering as a problem. But when we don't get enough sleep, it affects every single process in our body, brain, and lives. We crave more carbs, don't feel like exercising, are grumpier, less productive, and have poorer quality relationships.  There are many great reasons to prioritize sleep and avoid this cycle of revenge bedtime procrastination. The ironic part is, it's like drinking poison and expecting the other person to die. Nobody else is feeling the revenge, and it only ends up hurting us.  A good night starts with a good day, and we need to restructure our days to enjoy better sleep. Key Takeaways: What is revenge bedtime procrastination, and how is it affecting us? The long- and short-term impacts of sleep deprivation on our physical and mental health, productivity, and relationships. Why putting sleep first is non-negotiable. Rethinking your day to restructure your schedule and set boundaries to make more time for yourself. Specific mindset shifts to adopt to show you that you deserve breaks and "me time" without guilt. Practical tips to help you prepare for bed and enjoy many solid nights of sleep. What Cognitive Behavioral Therapy for Sleep (CBTI) can do for you. Timestamps: 00:00 Understanding Revenge Bedtime Procrastination 00:44 The Importance of Quality Sleep 01:08 Personal Sleep Struggles 03:25 Effects of Sleep Deprivation 05:53 Understanding Revenge Bedtime Procrastination 09:52 Strategies to Improve Sleep 13:17 Setting Boundaries and Prioritizing Self-Care 19:24 Practical Tips for Better Sleep 35:56 Conclusion and Resources Connect with Kimberly Knull: Visit the website Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

27 Okt 36min

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, leaders. It's truly lovely to share our lives, our successes, our joys, and even our struggles. Something I noticed, though … when someone I care about is going through a hard time, I often find myself wanting to jump in and fix things. I really don't like to see people struggle, especially those close to me who I care about. But I've realized that the further removed someone is from our lives, the less their issues actually impact us. And this is normal — our brains are wired for connection, and we're supposed to care when people we love are experiencing challenges. While I used to feel a strong responsibility to help, this usually led to my own feelings of anxiety and overwhelm. As women, we're usually socialized to be the problem solvers and caregivers. But constantly taking on others' problems can be exhausting! Not only that, but giving unsolicited advice when trying to "fix things" can feel like criticism to the recipient and lead to resentment on both ends. (I know how I feel on the receiving end of unsolicited advice!) Here's the thing, though — sometimes, focusing on others' issues can be a distraction from facing our own. In today's episode, I'm sharing my new practice, even after almost 20 years as a psychologist. This is an important one! Key Takeaways: It's normal to want to help people we care about, and it's just as important to recognize our own emotional responses to their struggles. Consider who modeled caregiving and problem-solving in your own life. Holding space for others involves managing our own emotions while actively listening and understanding what the other person truly needs. Knowing our capacity and setting boundaries is essential for maintaining healthy relationships and avoiding burnout and overwhelm. Just because you can help, doesn't mean you should. Before you offer support, ask yourself (or the person you want to help) if it's in everyone's best interest. Timestamps: 00:00 Introduction to The Overwhelm Cure 01:28 Understanding Empathy and Responsibility 06:42 The Problem with Unsolicited Advice 10:00 How to Hold Space 15:17 Balancing Personal Boundaries When Helping Others 18:57 Facing Our Own Issues 24:00 The Serenity Prayer and Final Thoughts 27:38 Overwhelm Cure Program Invitation Invitation: Sign up for The Overwhelm Cure Program The Overwhelm Cure Program is a six week program, where you'll participate in regular exercises, and we'll come together each week to discuss ways to help you finally overcome feelings of overwhelm. Link to sign up now - https://www.kimberlyknull.com/overwhelm-cure-program Connect with me: Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

20 Okt 28min

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 Canadian Thanksgiving, where we quickly shift focus to the Christmas season. Many of us, myself included, come out of a long weekend feeling fulfilled but also totally exhausted.  We think, "there's too much to do and not enough time," which often leads to pushing harder instead of resting and recovering. I used to operate this way, pushing through despite being completely spent, thinking others needed me, and I had to get things done. This mindset, I've learned, is a direct path to burnout because we're not paying attention to our own needs. Now, I anticipate feeling tired after busy times like long holiday weekends. I do a body scan to check my physical and emotional energy levels.  My next step is to make a plan. Our brains love to overwhelm us with a million to-dos, so I write everything down, even small tasks like showering or meal prepping. Then, I prioritize. I learned to tackle the most important, often hardest, tasks first, just like my parents used to say, "homework before play." This gives me a big sense of accomplishment.  Each day, I aim to focus on my top three priorities, and anything beyond that is a bonus. It can cause anxiety to limit myself, but sitting with that feeling helps create a more realistic and sustainable day.  This week, I'm committing to rest and recovery, which means I won't tackle everything on my long to-do list — and that's okay because I'll be more productive in the long run. As we prepare for the next batch of holidays, including Thanksgiving if you're in the U.S., think about how you want the holidays to feel. In today's episode, you'll hear some of my practical tools and tips to help you truly rest (plus a marathon running analogy that I think will really bring the point home). Key Takeaways: Offer yourself empathy, accept that you're not always going to be at 100%, and allow yourself to rest and recover without judgement. List, prioritize, and plan all your tasks so you can see the top 1-3 essential items to focus on each day. Do the hard tasks first to reduce stress and boost your feelings of accomplishment. Set realistic expectations for yourself after a busy stretch or a series of life events. Don't be afraid to ask others for help (trust them to be honest about their availability). Spend some time planning for future busy seasons. And remember, it's also okay to scale back on your plans, holiday events, and to-dos if they don't truly align with your goals. Timestamps:  00:00 Introduction and Overview: Post-Holiday Exhaustion 00:53 The Overwhelm Cycle 01:37 Recognizing our Need for Rest 05:00 Self-Empathy and Planning 06:22 Prioritizing Tasks During Busy Times 07:50 Managing Expectations and Anxiety 09:03 Planning for the Future 12:55 Family Involvement and Delegation 16:15 Conclusion and Final Thoughts   Connect with me: Sign up for the next Dare To Lead Workshop Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

14 Okt 16min

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 as I rolled a tiny yoga therapy ball under my foot, I had this overwhelming thought: "I wish I had known about this sooner!" This really hit home because years ago, before COVID, I injured my foot after a run without much training. And it's been bothering me ever since. After a recent trip that had me on my feet much of the time, my foot was really sore.  But then, regret started to creep in. I wish I had used these yoga balls for my feet ages ago. My thoughts drifted to my kids, who are athletes, and how they could have benefited. And then, thought back to COVID and how I wished we had been more active as a family back then.  It's incredible how easily we can fall into this pattern of looking back and thinking, "I wish I had been doing this for a long time." I even found myself thinking about my eating habits and wishing I had known more about balancing blood sugar when I was younger. But here's the thing — while this line of thinking might be true, we often wish we had known things sooner; is it actually helpful?  For me, wishing I had done things differently didn't make me feel motivated or optimistic. It actually made me feel defeated and as though I had wasted my time.  Our brains, in their attempt to solve problems, often take us back to the past, replaying scenarios.  It's an adaptive process, but with our negativity bias, we often use it against ourselves. So, how can we use the past in a positive way?  We learn! Now I know what happens when I don't take care of my feet, or when I don't take my iron supplements. We can enjoy this process of learning and growing. Here's what you'll hear about today: Regret is a natural human tendency, but not always helpful. Discover how to turn it into motivation. Our brains attempt to solve problems by replaying the past. This is an adaptive process, but our negativity bias can lead us to use it against ourselves. How to shift from regret to learning and growth, and use past experiences as lessons to inform future actions. Why self-compassion is important to move past the negativity in regrets. Ways we can extract all the possible lessons from our life experiences so we can do things differently. The 1% secret to implementing change through small, consistent habits. Timestamps:  00:00 Introduction and Personal Story 01:36 Reflecting on Missed Opportunities 03:40 The Impact of Regret 05:07 Shifting to a Positive & Motivational Mindset 08:05 Practical Tips for Self-Compassion and Growth 12:07 Building New Habits 17:47 Conclusion and Final Thoughts Quick Links: Self-Compassion.org Atomic Habits by James Clear Connect with me: Sign up for the next Dare To Lead Workshop Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

6 Okt 20min

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 question: "Do men wonder if they deserve their success?" Women, it's not your fault. After speaking with hundreds of women over the past week, I found that this question came up repeatedly. Here's what feeling undeserving looks like: Not asking for higher compensation for work Giving more, potentially to the point of overwork and burnout Not applying for the promotion Working more to compensate for the thoughts that we're undeserving The thing is, this all leads us to feel overworked, overwhelmed, and burned out. When these thoughts come up, notice what you feel in your body. Where do you feel it? Is it a tightness in your chest? Do your shoulders creep up towards your ears? Next, identify the emotion coming up. Look, when we achieve more than we ever dreamed, our self-concept—our sense of who we believe ourselves to be and what we deserve—needs to evolve. And often, we lack a frame of reference for this new level of achievement. I'm exploring this question of deservingness today. Here's what you'll discover: Many women, especially leaders, struggle with the feeling that they don't deserve their successes. How feelings of unworthiness often lead to self-sabotage—such as not asking for a raise, working long hours, or avoiding career advancement. Societal conditioning and traditional gender roles contribute to women's difficulty in defining their worth, especially in professional settings. To overcome these feelings of deservedness, it's crucial to redefine our self-concept and imagine who we want to be. How to develop grounded confidence by knowing your worth without hustling for it. Timestamps: 00:00 Introduction to the Overwhelm Care Podcast 00:20 Women Asking, "Do I Deserve This?" 01:30 Gender Differences in Self-Worth 02:39 The Impact of Self-Sabotage 03:56 Identifying and Understanding Self-Worth 07:29 Redefining Self-Concept for Women 12:39 Imagining Your Future Self 16:05 Embracing Success and Self-Worth 21:56 Wrap Up and Contact Information Connect with me: Sign up for the next Dare To Lead Workshop Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

29 Sep 22min

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 I love my work, this trip also means I'll be missing my daughter's first national competition of the season, and a wave of mom-guilt is washing over me. While my family is my top priority, my work schedule is planned months in advance, and sometimes my kids' schedules are a bit last-minute. My husband is taking her instead, and I know they'll do great, but the guilt and fear of missing out (FOMO) are still there under the surface. This situation reminds me of how often we, as parents, feel guilty when we take a break from our responsibilities. Sure, I could have rescheduled or canceled one of my commitments to be there, but sometimes it's good for our kids to have time to bond and learn to navigate things without me. Today's episode is the permission you may have needed to take the trip, put your learning first, and trust that your kids are well-taken care of. Takeaways from this episode: Mom-Guilt and FOMO are common: It's normal to feel guilty or experience fear of missing out when taking a break from responsibilities, especially as parents and leaders. Prioritizing ourselves is essential; investing in our mental health and wellness by taking breaks is important for our overall well-being and the health of our personal and professional relationships. Challenging the "do it all" mindset: We often believe we're the glue holding everything together, leading to over-responsibility and neglecting our own needs. Kids benefit from rested parents: Coming back from a work trip or a kid-free vacation feeling rested and recharged can make you a happier and more effective parent, ultimately benefiting your children. Diverse support networks for our kids: When our kids spend time with other trusted adults, it helps them develop their social networks, shows them the extent of their support, and offers fresh perspectives. Timestamps: 00:00 Introduction and A Personal Story 00:58 Guilt & FOMO from Taking Breaks 03:21 The Importance of Independent Time 04:42 Investing in Your Well-Being 06:36 The Myth of Parental Sacrifice 11:32 The Benefits of Time with Trusted Adults 12:53 Conclusion and Final Thoughts Connect with me: Sign up for the next Dare To Lead Workshop Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram Related Episodes: 16. Prioritizing What Matters and Putting Yourself First 17. How to Break Free from Mom Guilt 24: The Heart of Self-Care: Beyond the Bubble Bath

23 Sep 13min

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 holiday gatherings special without wearing myself out, I used to approach them with overworking and then eventually resenting the work and being kind of cranky about laboring away in the kitchen instead of enjoying my guests. The Canadian Thanksgiving is coming up soon, and people have been reaching out, asking, "What can I bring?" and "How can I help?" Now, I have to admit that these questions make me uncomfortable. Between hyper-independence and a sprinkle of perfectionism, I used to work really hard and take on too much, while trying to make it look easy. This never works well! Today, I know better. Now I know it's not going to serve anyone to stay up all night working. I asked myself: How do I want to feel when hosting a holiday gathering? I want to feel happy and connected. The work is essentially about how I go about creating that result. Today, you'll hear about how healthy reciprocity is good for our relationships and our overall well-being. Here's what you'll discover today: Why it's important to become aware when we're feeling overwhelmed, so we can address it. Why so many of us struggle to accept help without feeling guilty. How women often face cultural expectations to be the primary caregiver, host, and problem-solver—leading to hyper-independence and burnout. When a desire for perfectionism and control can lead to taking on too much. The sneaky way over-functioning leads to stress, exhaustion, anger, and resentment. Systems thrive on balance, and people naturally want to give back—so the more we allow others to help, the healthier, more joyful relationships we foster. Some sample new thoughts you can practice to help you welcome help, like: "I'm just as important as everyone else," "I don't need to do everything or prove anything," and "My worth is not tied to what I can produce." Remember, uncomfortable feelings are signals that something is off and needs to change. Question where these thoughts and feelings came from, ask if they're serving you, and see where you can shift your perspective to healthy reciprocity to help you find more joy and connection. Timestamps: 00:00 Introduction to The Overwhelm Cure 01:06 The Importance of Asking for Help 02:44 Hosting Holidays and the Pressure to Be Perfect 06:08 The Accompanying Guilt Accepting Help 12:36 Understanding Reciprocity & Its Benefits 18:08 Changing Our Mindsets and Practicing New Thoughts 24:59 Invitation Connect with me: Sign up for the next Dare To Lead Workshop Schedule a free 20-minute consultation Connect on LinkedIn Connect on Facebook Connect on Instagram

15 Sep 26min