Christian Mental Health for Women | The Pert Plan™

Many Christian women process everything in their heads — anxiety, prayer requests, responsibilities, worries about the future — but never actually write those thoughts down. In this episode, licensed professional counselor, Pam Litchford, explains how journaling can calm anxiety, regulate your nervous system, and deepen your faith. You’ll learn the science behind expressive writing, why handwritin...

Struggling with Christian boundaries? Do you hate disappointing people and feel anxious or guilty when you say no? Some of us don’t struggle with being rude — we struggle with being too careful with other people’s feelings. In this episode, we talk about Christian boundaries for women who struggle with people-pleasing — and how to stay kind without abandoning yourself. With Scripture, real-life st...

Do you say yes when you want to say no? Do you feel responsible for everyone’s happiness? Are you a Christian woman struggling with people-pleasing, anxiety, and guilt? In this episode, we talk about how to stop people-pleasing as a Christian woman — and how to set boundaries without becoming cold, selfish, or harsh. You’ll learn: • Why people-pleasing is rooted in fear, not kindness • How anxiety...

In this episode of The Christian Mental Health for Women | Pert Plan podcast, we step into the dramatic Biblical book of Esther and Purim and consider it from the lens of a therapist. Esther is one of the only books in Scripture where God’s name is never mentioned… yet His providence is everywhere. If you’ve ever felt anxious, unseen, uncertain, or spiritually quiet, this episode will help you und...

What do you do when you’ve already obeyed… and it still hurts? When the prison doors don’t open. When God feels quiet. When faith feels unseen. When obedience feels costly. In this episode of The Pert Plan — a Christian mental health podcast for women —  we explore what it means to trust God in seasons of silence — when there’s no applause, no breakthrough, and no immediate relief. Through the sto...

What do you do when you’re doing the right thing… and no one sees it? In this episode, we step into Acts 16:25 — the midnight moment when Paul and Silas were singing in a prison cell. Not because their circumstances changed… but because their trust did. This conversation is for the woman who keeps showing up. The one doing unseen work. The one staying faithful without recognition. The one quietly...

Faith isn’t a feeling — but feelings can make faith deeply confusing. In this episode, we unpack the difference between emotions and belief, especially when Christian anxiety, guilt, doubt, or discouragement make you question your walk with God. You’ll learn: • why emotions are powerful but unreliable leaders • how anxiety can distort spiritual perception • and how faith remains steady even when y...

Control isn’t really about managing life — it’s about managing fear. In this episode, we explore how Christian anxiety, childhood responsibility, perfectionism, and fear of uncertainty quietly fuel the need to control everything. You’ll learn: • why control feels like safety • how it keeps your nervous system stuck in hypervigilance • and what faith-filled letting go actually looks like — without...

You’re not too busy for self-care — you’re likely too depleted to think clearly about it. In this episode, we untangle the guilt and confusion surrounding self-care in Christian women and explore the difference between indulgence and stewardship. If you’re navigating anxiety, burnout, chronic stress, or emotional exhaustion, this conversation will help you rethink what real wellness looks like — n...

If everything feels like too much lately — your thoughts, responsibilities, emotions, and even your faith — this episode is for you. Overwhelm isn’t weakness. It’s often a sign of nervous system overload, chronic stress, and unprocessed anxiety. In this episode, we explore: ​ what overwhelm really is emotionally, mentally, and spiritually ​ why your brain reacts the way it does under stress ​ and...

Have you ever felt behind in life — spiritually, emotionally, or mentally? Behind in your faith. Behind in your healing. Behind in your calling. Behind compared to everyone else. In this episode, we explore the Hebrew word banah in Genesis, which means “to build,” and what it reveals about God’s intentional timing and spiritual formation. Growth in Christ isn’t rushed. Healing isn’t wasted. And de...

How does daily time in God’s Word actually help with anxiety, overwhelm, and emotional instability? In this episode of The Pert Plan™, we explore how consistent Scripture reading renews your mind, strengthens emotional resilience, and steadies your nervous system. The Bible isn’t about checking a box. It shapes wisdom. It interrupts anxious thought patterns. It anchors your heart in truth when you...

What does it really mean to “renew your mind” as a Christian woman navigating anxiety, overwhelm, and intrusive thoughts? In this episode, we look at Philippians 4:8 and explore how this powerful Scripture shaped the framework behind The Pert Plan™. We’ll talk about: • challenging distorted thinking • interrupting anxious thought spirals • integrating biblical truth with evidence-based mental heal...

In this episode, I share my story — from consecrating my life to Christ to earning a Master’s in Clinical Counseling in my 40s and becoming a Licensed Professional Counselor. You’ll hear: • why I’m passionate about Christian mental health • how faith and evidence-based counseling work together • and why anxiety, control, and renewing your mind matter deeply to me If you’ve ever wondered whether yo...

Episode 1: Hello, You’re Here! | Christian Mental Health for Overwhelmed Women Welcome to The Pert Plan™ , a Christian mental health podcast for overwhelmed women navigating anxiety, control, emotional suppression, and the pressure to hold everything together. I’m Pam, a Licensed Professional Counselor who loves Jesus, and in this first episode I’m sharing why this podcast exists — and what you ca...