Let's Sit With This

In this week’s Growth Moment, Kristen reflects on how what we consume—especially on social media—shapes what we believe is possible for ourselves. From running marathons to tackling personal goals, the stories we take in can either limit us or expand our sense of what’s achievable. Tune in for a reminder to surround yourself with perspectives that encourage, inspire, and keep you moving forward. ...

Healing from childhood pain isn’t quick or linear. It’s a slow, steady process of learning to trust, express emotions, and gently retrain your body and brain toward safety and connection. In this episode, Kristen shares what therapy really looks like—from the foundational goals she sets with clients, to the practical skills that support healing outside the therapy room. If you’ve ever wondered wha...

We often think growth means pushing harder, doing more, and never slowing down. But real progress comes from pacing ourselves—steady effort balanced with intentional rest. In this short reflection, Kristen shares how marathon training (and therapy) both teach the same truth: growth doesn’t come from constant pushing. It comes from effort, rest, and the patience to keep showing up over time.  Let&a...

 What would it look like to set goals that are impossible to fail? In this Monday Growth Moment, I share how I gave myself two “can’t fail” tests. Along the way, I talk about why small, winnable steps matter for building momentum and reshaping self-talk. I’ll also give simple, real-life examples for anxiety and depression so you can start creating your own can’t-fail tests and stack up memories of...

Not every mountain top moment looks like a giant, flashy win. In this Monday Growth Moment, I’m talking about the importance of celebrating all kinds of achievements—big and small—and how context can completely change the way we measure progress. If you’ve ever downplayed something hard you did because it didn’t seem “impressive enough,” this one’s for you.  Let's Sit With This is hosted by K...

In our 3rd episode in the It Didn't Look Like Trauma series, we look at how childhood experiences—whether they were big, obvious traumas or quieter, harder-to-name attachment wounds—can shape the way you show up in adult life. We’ll explore how these early patterns influence relationships, work, parenting, and the way you see yourself. I’ll share common patterns I notice in therapy that often...

Motivation is great—until it disappears. In this Monday Growth Moment, Kristen explores how building discipline helps us keep going even when we feel tired, stuck, or unmotivated. Whether you're trying something new, starting therapy, or just showing up for yourself in a hard season… this one’s for you.  Let's Sit With This is hosted by Kristen Callaway, LMFT — a licensed therapist in Ed...

In this Monday Growth Moment, Kristen shares a personal story about marathon training, burnout, and the mental spiral of all-or-nothing thinking. If you’ve ever felt like missing one step means you've failed completely, this one's for you. We talk about how perfectionism can steal the grace we need, and why listening to your body is sometimes the bravest move you can make. There’s room t...

Not all trauma is loud. In episode 2 of the It Didn't Look Like Trauma  series, Kristen unpacks the kinds of childhood experiences that don’t always look like trauma—but still leave deep marks. From emotional neglect to chronic misattunement, we explore how early wounds shape our nervous system, our attachment styles, and our relationships in adulthood. If you’ve ever found yourself saying “I...

Welcome to Monday Growth Moment —a short weekly check-in about doing the hard things that help us grow. In this trailer episode, I’m sharing where this series comes from and why it matters. It’s inspired by my own marathon training journey—but it’s not just about running. It’s about what happens when we stretch outside our comfort zones, challenge old beliefs, and show up for ourselves in new ways...

In this first episode of Monday Growth Moment , I’m talking about how perfectionism got in the way of something that should’ve been joyful—my first marathon. I share what it looked like to measure my worth by pace, how I started untangling that pressure, and what I’m doing differently as I start training again. If perfection has been creeping into your own goals or healing work, this one’s for you...

What if the way you relate to others—clingy, distant, or somewhere in between—started long before you had words to explain it? In the first episode of the It Didn't Look Like Trauma  series, Kristen breaks down what attachment is, how it forms in early life, and how those patterns can shape our sense of safety and connection well into adulthood. If you’ve ever felt like your relationships sti...

Try this if you feel shut down, spaced out, or numb. This short practice is designed to gently help your body come back online after a freeze response. We’ll use small movements, breath, and orientation to bring you back into connection—at your own pace. There’s no rush, and no right way to do it. Just start where you are.  Let's Sit With This is hosted by Kristen Callaway, LMFT — a licensed...

Try this when you’re feeling tense, anxious, or disconnected from your body. In this short guided practice, we’ll use color breathing—a simple visualization technique—to help ease discomfort and bring in calm. You don’t have to picture it perfectly. Just follow along and notice what feels even a little bit better.  Let's Sit With This is hosted by Kristen Callaway, LMFT — a licensed therapist...

If you’re feeling tense, anxious, or stuck in your head, this guided muscle relaxation can help you reconnect with your body and settle your nervous system. We’ll gently tense and release different muscle groups to invite a sense of calm and safety back in. You don’t need to get it perfect—just follow along and notice what your body needs.  Let's Sit With This is hosted by Kristen Callaway, L...

 In this short guided practice, we’ll use the 4-7-8 breathing technique—a simple way to help slow your heart rate, calm anxious thoughts, and support your nervous system when things feel overwhelming. I’ll count each breath with you, so you don’t have to keep track. Whether you’re feeling panicked, wired, or just need a moment of stillness, this practice can help bring you back to center. Go at yo...

Feeling anxious, overwhelmed, or disconnected? This episode walks you through the 5-4-3-2-1 technique—a simple sensory grounding skill to help you come back to the present moment. You’ll use your sight, sound, touch, and other senses to gently reorient to what's around you and reconnect with your body. This practice is great for moments of panic, dissociation, or just when your thoughts are m...

Before we dive into grounding and mindfulness tools, I want to talk about something important: not every regulation skill will feel safe for every nervous system—and that doesn’t mean you’re doing it wrong. In this short episode, I share how trauma can impact your response to common grounding practices like breathwork, silence, or body-based exercises. You'll hear why it’s okay to adapt or sk...

 Ever wondered why your body spirals into anxiety or just totally shuts down—seemingly out of nowhere? In this first episode, Kristen breaks down the nervous system’s three main survival states—fight, flight, and freeze—using a relatable, polyvagal-informed lens. You'll learn what these states actually mean, how to recognize them, and why your reactions aren’t failures—they’re protection. If...

This is a short introduction to Let’s Sit With This —a podcast for anyone navigating anxiety, trauma, overwhelm, or just a lot of big feelings. I’m Kristen, a trauma therapist, and I’m here to offer guided grounding exercises, supportive conversations, and gentle space to slow down. Whether you’re in the middle of a panic spiral or just need a moment to breathe, you’re welcome here. Let’s sit with...