In this episode, Emily explores the silent weight of expectations. The expectations that we place on others, and more critically, the ones we place on ourselves. With personal stories, grounded research, and practical tools, she talks you through what happens when we unknowingly hold ourselves to unrealistic standards, and how those unspoken rules quietly drain our energy. Emily unpacks the science of rumination, the cost of internal pressure, and five actionable tools to break the mental loop and return to presence. Hit play for this much needed reality check and a supportive space for anyone who feels like they’re doing it all and carrying too much.

What You’ll Learn

• How unspoken expectations influence your energy, relationships, and leadership
• The psychology and biology behind rumination and mental spirals
• Five grounding tools to interrupt thought loops and restore calm
• A step-by-step method to examine, release, and replace unrealistic self-expectations
• Why boundaries matter and how unmet expectations often call for clarity, not control

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