Beneath the Surface

I just got back from a week-long mastermind on the Camino de Santiago in Spain with a group of remarkable business owners — authors, TED speakers, retreat leaders — all gathered to get clear on the next 90 days of our businesses. In this episode, I'm sharing what I actually walked away with, including why knowing your strategy isn't your real problem, and what I finally gave myself permission to b...

Are you removing triggers or actually building strength? In this episode I'm unpacking experiential avoidance: why we avoid uncomfortable emotions and experiences, why it feels so justified in the moment, and why it quietly keeps us stuck in the long run.   Key takeaway: Avoidance offers short-term relief but long-term stagnation. Every time you approach something you've been avoiding, you pr...

If you're someone who loves to understand the why behind everything — the science, the patterns, the theory — this episode is for you. Intellectualizing can be a genuine strength, but it can also become the very thing that keeps you stuck. I'm unpacking how to spot when you're explaining instead of feeling, and what to do about it.   Key takeaway: Understanding is the beginning of the process...

When your coaching business isn't where you want it to be, it's tempting to overhaul your website, revisit your ideal client, or build out new resources. But what if those urges are being driven by emotion rather than evidence? In this episode, I'm breaking down emotional reasoning in business — what it is, how to spot it, and how to make clearer, steadier decisions that actually move things forwa...

If you've tried breathing techniques, journaling, or urge surfing and the emotions just keep coming back — this episode is for you. I'm breaking down the difference between managing emotions in the moment and actually changing how you feel long-term, and why that distinction could be the missing piece in your progress. Key takeaway: Emotion regulation helps you cope in the moment. Emotion integrat...

Have you ever caught yourself thinking "I should be able to do this, why can't I just get it together?" In this episode, I'm unpacking self-blame: where it comes from, why we developed it, and how to take responsibility for our lives without turning on ourselves.   💬 If you'd like deeper, more long-term support working through these patterns I'd love to hear from you. Submit a coaching inqui...

In this episode of Beneath the Surface I challenge the common coaching assumption that struggling to follow through automatically means “resistance” and I introduce a clearer framework of blocks, resistance, and fears.  With rest (or lack of it) as an example, I unpack how understanding the root cause of our limitations can help us to shift our mentality and be more compassionate towards ours...

I’m kicking off the self-sabotage series of Beneath the Surface with a real-time example of how I worked through performance anxiety before running my first ever half marathon. In this episode, I walk through the exact tools I used, including an approach from Rational Emotive Behaviour Therapy (REBT), reframing perfectionist thinking, and the self-talk that helped me stay focused during the race....

Welcome to season 3 of my newly renamed podcast Beneath the Surface. In this episode I explore safety strategies — the hidden drivers behind behaviours like emotional eating, procrastination, overworking, doom scrolling, and people-pleasing. I explain the science behind these behaviours, and why, when our threat system is activated it is harder to access logical thinking and choose differently. I...

More Resources: Grab the free mini-course: Emotion Systems Audit – Download here Connect with Shannon on Instagram: @coachshannonbeer Learn more about compassion coaching: g et the details here

In this episode of Stronger Standards , I break down how coaching actually works.   I share how my work has evolved from nutrition and body image into Compassion Focused approaches, and why self-compassion alone isn’t enough. I explore why receiving support can feel harder than giving it — and why that flow of compassion is often the missing piece.   I explain:   Why insight doesn’t...

This episode drops on my birthday 🎂 and as I step into a new decade, I’m reflecting on the risks that shaped my life, and why playing it safe might actually be the biggest risk of all.   In this episode, I share:   How taking risks built my resilience Why your brain defaults to safety How to stop letting fear make your decisions The role of social support in building courage   🔗 L...

In this episode of Stronger Standards I talk about the simple framework I come back to whenever I feel stuck: The 3 Cs of Change. If you’re feeling stuck in your growth, whether it’s with food, your body, your business, or your confidence, this episode is for you.   I cover:   What the 3 Cs of change are How missing one or more of the Cs can impact your life How to use this framework to...

In this episode of Stronger Standards I unpack what distress tolerance actually means, and why pushing through isn’t always beneficial. I explain: The impact of learned association on emotions Why slowing down can feel threatening for high achievers How to cultivate a compassionate brain state so you can regulate instead of react 🔗 Links mentioned: – Coaching waitlist Timestamps: 00:00 – The myth...

You’re intelligent, capable, and deeply self-aware — so why do you keep starting things and not finishing them? In this episode, I’m breaking down self-efficacy, your confidence in your ability to follow through, and why it quietly erodes when you keep letting yourself down. Rather than repeating the same surface-level advice, we look at what actually gets in the way — including self-criticism, un...

We all have patterns that once kept us safe but now keep us stuck. In this episode of Stronger Standards , I explore how compassion isn’t about being “soft,” but about building the inner strength and steadiness needed to work with those patterns—without being driven by them.   I talk about: Why old safety strategies keep us stuck Compassion as a trainable brain state Reflection vs. rumination...

What if the values you’re most proud of are also the ones keeping you stuck? In this episode of Stronger Standards , I explore how “good” standards like reliability, resilience, discipline, and independence can quietly become fear-based safety strategies.   I talk about: When “good” values quietly keep you stuck The 'Cage of Unquestioned Standards' Values shaped by safety, not authenticity Sa...

In this episode of Stronger Standards , I talk about why the pressure to reinvent yourself at the start of a new year can actually keep you stuck — especially if you struggle with all-or-nothing patterns. Instead, I share why recalibration is a more compassionate, sustainable way to create real change by working with your mind and body, not against them.   I cover: Why New Year reinvention of...

In this episode of Stronger Standards , I break down why change feels so hard—especially when part of you wants to grow and another part is scared to try again. I explain how our brains and nervous systems are wired for safety, how old coping strategies can keep us stuck, and what actually helps change become sustainable. I also share personal reflections, practical exercises, and an invitation to...

In this episode of Stronger Standards , I explore how to reflect on the past year in a way that supports growth rather than self-criticism. Looking back can bring pride, pressure, frustration — or all of it at once. This episode offers a more compassionate approach to reflection that helps you learn from the year without getting stuck in shame or defeat. I cover: The difference between healthy sel...

What’s that thing you’ve been avoiding? Maybe it’s reflecting on your eating habits, having a difficult conversation, reaching out to make new friends, or showing up on social media. You know it matters—but that doesn’t make it easier to face. In this episode, I unpack why avoidance feels good in the moment , why it costs you more than you realize , and—most importantly— how to start facing the th...

Most of us don’t put compassion and motivation in the same sentence. We think of compassion as soft, gentle, or even passive, and motivation as discipline, hustle, or force. But compassion is one of the most powerful motivators you can build. In this listener Q+A, I break down why motivation isn’t a mood, how it’s really tied to emotion regulation, and why compassion is the brain state that helps...

Self-compassion started as an academic interest, then became something much more personal. In this episode, I share my compassion journey, the lessons I learned and and why it’s become an ongoing practice that continues to shape me as a coach and as a person. You’ll hear about: Why the absence of criticism isn’t the same as the presence of courage, care, and wisdom. What shifted me from head knowl...

When most people think of body image, they picture confidence, self-esteem, or how they feel when looking in the mirror. But body image goes far beyond appearance, and directly shapes the way we eat, move, rest, and care for ourselves. In this listener Q+A episode of Stronger Standards, I break down exactly how body image influences health behaviours, for better or for worse. You’ll learn: The fou...

If you’ve ever felt stuck between two extremes, rigid dieting on one side and the 'it’s fine, just treat yourself' mindset on the other, then it's time to try something different. That's where Intentional Eating comes in - a middle ground that helps you meet your physical and psychological needs without calorie counting or rigid food rules. I break down the 4 Pillars of Intentional Eating and how...