Spiraling with Katie Dalebout and Serena Wolf

Turns out, we still occasionally spiral about social media, so yet again this year we made an annual social media episode. In it we discuss an our individual relationship to it, how that’s evolved, how we use it socially, for work, for connection, for comparing and disappearing, and how we're managing our anxiety that comes up around it. We talk about both using it as a consumer and from the creat...

Our annual episode where we reflect on the year that just ended and unpack our recurring spirals,  highs, and themes of 2023. We talked about the areas where we changed, where we stayed the same, what we're proud of, and what we learned from it all in 2023. Happy New Year!  Sign up for Serena's cooking classes  Find Serena on the Web | Instagram Find Katie on the Substack | Instagram | Let It Out...

This week our annual holiday episode. The holidays are often a time for heightened emotions, obligations, perhaps travel, hosting, gifting, nostalgia, and general busyness--making them a season for anxiety to run high. So every year we debrief on our seasonal anxiety and the management tools, tips, and ideas that have helped us and hope will help us this year.   Happy Holidays!! Love, Katie and Se...

In this episode Katie and Serena discuss the emotional ups, downs, and spirals that come from getting older, experiencing physical pain,  noticing our bodies changing in various ways. We get into seeing photos taken of ourselves, the gendered double standard of aging, vanity, beauty standards, other people’s perception of our appearance, wha  helps us in navigating this recently.  It’ a long one a...

In this episode Katie and Serena discuss the importance of rest. We discuss the benefits of taking breaks to improve our health, happiness, and productivity, while also touching on the surprising difficulty of committing to rest. More on how to set goals and reframe resolutions in the  self-study reframe your resolutions journaling workshop  Sign up for Serena's cooking classes  Find Serena on the...

In this episode Katie and Serena discuss one of their biggest anxiety triggers: regret… We get into the overlapping angst of regret and guilt, discuss the lingering effects of regret, and touch on how we tend to navigate regret-induced anxiety with it ourselves and with those closest to us. -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for Ser...

Move on as Quickly as Possible– In this episode Katie and Serena discuss the anxiety aftermath of a work mistake. We get into the complicated feelings surrounding disappointing oneself and coworkers, the propensity to over apologize, and tools to move forward more quickly and prevent similar errors in the future.  -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out...

This week we get into how stress and being “in process” affect anxiety. On feeling stagnant, losing your creative mojo, worrying about being behind, and how perspective is the ultimate reframe. Cheers to your next existential crisis! Let us know if you listened! : )  It's so great to be back  -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for S...

We're back,for our annual reintroduction episode, for season 5 (!!!). We do our traditional first episode of the season where we introduce ourselves by asking each other fun questions including an update on favorite drinks, a deep dive on snacks, what we'd be if we had to change careers today, biggest anxiety trigger, and the most important one:  socks to bed, yes or no? books mentioned: Katie's r...

We're just checking in while we’re working on season 5. We’re really excited to be back officially soon but in the meantime we’re here to tackle some of the questions you submitted. It was fun to talk about each one and we hope this q and q episode is helpful to the Spiraling community and look forward to being fully back in September with a brand new season. -This episode is sponsored by Better H...

We're still occasionally spiraling about social media, so yet again this year we made an annual social media episode. In it we discuss an our individual relationship to it, how we use it for work, for connection, for comparing and disappearing, and how we're managing our anxiety that comes up around it. We talk about both using it as a consumer and from the creating, contributing, and sharing pers...

This week we do our annual year in review, unpacking our themes, spirals, high, higher, and highest of the year. We talked about areas we think we learned from, how we change, stayed the same, and what we're proud of each other for in 2022. Happy New Year!   -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling -Find Serena on the Web | I...

This week our annual holiday episode. The holidays are often a time for heightened emotions, obligations, perhaps travel, hosting, gifting, nostalgia, and general busyness--making them a season for anxiety to run high. So every year we talk about our anxiety around the holiday season and the management tools, tips, and ideas that have helped us and hope will help us this year. Plus our contrasting...

This week we talked about being okay with changing our opinions and our goals. Living with uncertainty (things can change at any moment). Breakups/Friendships, not trying to hold on to the past, nostalgia. Prioritizing relationships that feel mutual and good, being warm over trying to be cool. Sticking to plans rather than rescheduling as an anxiety management tool and much more.  -This episode is...

Part two of our conversation about navigating different timelines and expectations both from ourselves and from society. We continue the conversation about how comparing we're  at to others is a recipe for spiraling and what we do that helps. This time we focus on how we thought it would be vs how it actually and get into the physical realities of timelines including: Aging: our Bodies, our parent...

This week we talked about  navigating different timelines and expectations both from  ourselves and from society. We spoke about how being in our 30s means considering having kids, marriage, career choices, money woes and how comparing we're  at to others is a recipe for spiraling and what we do that helps.  -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.b...

This week we revisit how we talk about our anxiety with others. A topic we covered 3 years ago in season one, we update on how discussions have changed with friends/family/significant others. (i.e. Serena doesn’t talk to Logan about her anxiety much anymore.) Feeling (un)comfortable communicating about mental health. And how outside of therapy and this show neither of us talk much about our mental...

In this episode, Serena and Katie talk about our individual and the collective shifts in perception around  mental health. From the perception of therapy, talking about mental health, and how this has changed collectively even since we began this show.  -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling -Find Serena on the Web | Instag...

In this episode, Serena and Katie reintroduce themselves for season 4 (!!!) of Spiraling by asking each other fun questions including an update on favorite drinks, latest anxiety coping mechanisms, favorite desserts, pump up songs, book recs, and more.  -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling Favorite products mentioned Sea...

In this final episode of season 3, review the wild year of 2021 . We covered work, relationships, mental health and more as we went through our highs and spirals of year. The big theme of it all, we noticed was not getting too attached to anything because change is inevitable, so therefore our mantra became... hold it loosely! Thank you for being with us for another season, talk to you next year!...

In the second to last episode of this season, we answer as many of the questions we could. We talked about control, the difference between overwhelm, anxiety, and stress, triggers of anxiety and triggerless anxiety, and the super power we’d love to have.  -We love therapy! Try Better Help! use code: SPIRALING   -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Pod...

It's our annual holiday special episode! We're here early in the "most wonderful time of the year" to talk about mental health before the hustle and bustle fully begins. We talk about holiday ups and downs of it including, traveling, family, melancholy, excitement, hosting, lack of routines, busyness, and more. As usual we share our spirals, laugh even more than usual, and share what's been useful...

As the last themed episode of this season, we get into the heavy topic we procrastinated until the end: guilt, shame, and embarrassment. Not our favorite feelings but ones that all bring great anxiety to us. Somehow we laughed a lot in this episode, shared our spirals, and  high, higher, highest of the week.  -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podca...

Mentioned in this episode: Kayleen Schaefer 's latest Book: But You're Still So Young  Katie's Let it Out Episode with her -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for Serena's cooking classes  - Better Help! use code: SPIRALING    

-Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for Serena's cooking classes - Better Help! use code: SPIRALING