Welcome! To become a client visit catiaholm.com or call/text 956-249-7930

In this episode, we explore endurance sport as a path to healing, not just performance, and how long efforts rewire our response to fear, shame, and overwhelm. Marisa Garcia shares tools from triathlon and trauma-informed coaching to help us find control inside chaos and know when to pause.

• Endurance movement as moving meditation and trauma repair
• Open-water swim strategies for panic, boundaries, and control
• Rewriting old shame through steady, present miles
• Hydration and fueling as mental health tools on course
• Evolving from finishing to racing and back to joy
• Burnout, identity, and healthy retirement from goals
• How grit in sport transfers to family, conflict, and work
• Practical first steps for choosing an achievable race

*In the show we touch on Ironman distances. We were a little off! Here are the accurate ones:

Swim

• Distance: 1.2 miles (1.9 km)
• Usually in open water: lake, river, or ocean

Bike

• Distance: 56 miles (90 km)
• On paved roads or highway loops

Run

• Distance: 13.1 miles (21.1 km)
• That’s a half marathon to finish

Total Distance: 70.3 miles (113 km)

Participants usually have 8.5 hours to complete the race, with individual cut-off times for each segment.

--

If Couch Time with Cat has been meaningful to you, it would mean so much if you'd subscribe, rate, and leave a review. It helps others find us and it grows this community of care. And if you know someone who needs a little light right now, send them this episode. Remind them they're not alone.
--

Show Guest:

Marisa Garcia is a Certified Conscious Parenting Coach, Neurodiversity-Informed Mentor, a Level 3 IFS Practitioner and a systems and industrial engineer.

Her personal healing journey has led her to explore and integrate a range of therapeutic modalities, all rooted in compassion and clarity. Today, she supports individuals and families in deepening their connection to themselves and each other through a heart-centered, trauma-informed lens.

Marisa is also a lifelong learner, a mother navigating neurodiversity, a wife, an athlete, and an artist—all of which inform her rich and relatable approach to healing.

Connect with Marisa at marisagmtz@gmail.com
or follow her on Instagram at @cons.cious.ly

Support the show

Couch Time with Cat isn’t therapy—it’s real conversation designed to support your journey alongside any personal or professional help you're receiving. If you're in emotional crisis or need immediate support, please get in touch with a professional or reach out to a 24/7 helpline like:

• US: 988 (Suicide & Crisis Lifeline)
• UK: Samaritans at 116 123
• Australia: Lifeline at 13 11 14
• Or find local resources through findahelpline.com

You’re not alone. Let’s take this one honest conversation at a time.

Follow the show and share it with someone who’s ready for healing, hope, and a more empowered way forward.

Show hosted by:

Catia Hernandez Holm, LMFT-A

Supervised by Susan Gonzales, LMFT-S, LPC-S

You can connect with Catia at couchtimewithcat.com

and

To become a client visit- catiaholm.com

To become a client visit catiaholm.com or call 956-249-7930.

Show guest:

Dr. Paulina S. Flasch is an Associate Professor of Professional Counseling at Texas State University, where she teaches in the Marriage, Couple, and Family track and co-leads the Trauma and Interpersonal Violence Research Lab. Her work centers on trauma, intimate partner violence, and interpersonal violence, with a growing focus on Jewish identity and the lived experiences of antisemitism.

Dr. Flasch is also a Licensed Marriage and Family Therapist (LMFT) and Licensed Professional Counselor (LPC), and the founder of Flasch Counseling and Consulting, where she offers consulting and speaking engagements rooted in compassion, research, and real-world insight.

Learn more or connect with Dr. Flasch:

🔗 TXST Faculty Profile

🔗 LinkedIn

--

Resources:

• Texas State Masters Program’s Community Counseling and Wellness Center
• Hope Alliance (Williamson County)
• SAFE Austin (Travis County)
• Hays Caldwell Women’s Center (Hays & Caldwell Counties)
• Legal Support:
• •Travis County Law Library & Self-Help Center
• •Texas Rio Grande Legal Aid -Austin
• •The Travis County Attorney's Office
• University of Texas Domestic Violence Law Clinic
• https://law.utexas.edu/clinics/domestic-violence/
• https://law.utexas.edu/clinics/information-for-the-public/
• •Austin Police Department - Victim Services Division
• •Volunteer Legal Services of Central Texas
• TexasLawHelp.org
• Lawyer Referral Service of Central Texas
• State Bar of Texas Lawyer Referral Service

Support the show

Couch Time with Cat isn’t therapy—it’s real conversation designed to support your journey alongside any personal or professional help you're receiving. If you're in emotional crisis or need immediate support, please get in touch with a professional or reach out to a 24/7 helpline like:

• US: 988 (Suicide & Crisis Lifeline)
• UK: Samaritans at 116 123
• Australia: Lifeline at 13 11 14
• Or find local resources through findahelpline.com

You’re not alone. Let’s take this one honest conversation at a time.

Follow the show and share it with someone who’s ready for healing, hope, and a more empowered way forward.

Show hosted by:

Catia Hernandez Holm, LMFT-A

Supervised by Susan Gonzales, LMFT-S, LPC-S

You can connect with Catia at couchtimewithcat.com

and

To become a client visit- catiaholm.com

To become a client visit catiaholm.com or call 956-249-7930

We question the belief that value equals output and explore how rest—scientific, emotional, creative, and social—restores the mind, body, and spirit. We share stories, micro‑practices, and rituals that make slowing down feel possible without guilt.

• culture of productivity and the cost of pushing through
• personal burnout story as a turning point
• brain science of sleep, memory and creativity
• nervous system basics and why rest heals
• expanding rest beyond sleep: emotional, creative, social
• how family messages shape rest guilt
• signs of soul‑tired and early warning cues
• micro‑rests and simple daily rituals that stick
• community support that makes rest safer
• visualization, resources and a gentle weekly prompt

Write down one way you can invite more rest into your life. Not as a reward, but as a piece of nourishment for yourself.

If you’re struggling with this, feel free to reach out to me at 956-249-7930. You can leave an anonymous question by calling, voicemail, or voice memo, and I’ll answer it on the show.

If Couch Time with Cat has been meaningful to you, it would mean so much if you’d subscribe, rate, and leave a review. It helps others find us and it grows this community of care.

And if you know someone who needs a little light right now, send them this episode. Remind them they’re not alone.

Support the show

Couch Time with Cat isn’t therapy—it’s real conversation designed to support your journey alongside any personal or professional help you're receiving. If you're in emotional crisis or need immediate support, please get in touch with a professional or reach out to a 24/7 helpline like:

• US: 988 (Suicide & Crisis Lifeline)
• UK: Samaritans at 116 123
• Australia: Lifeline at 13 11 14
• Or find local resources through findahelpline.com

You’re not alone. Let’s take this one honest conversation at a time.

Follow the show and share it with someone who’s ready for healing, hope, and a more empowered way forward.

Show hosted by:

Catia Hernandez Holm, LMFT-A

Supervised by Susan Gonzales, LMFT-S, LPC-S

You can connect with Catia at couchtimewithcat.com

and

To become a client visit- catiaholm.com

To become a client, visit me at catiaholm.com or leave an anonymous question for the show by calling or texting 956-249-7930.

We open a hard, necessary conversation about sex, power, consent, and culture with educator Kelsey Benton. We share personal stories, define consent literacy, unpack coercion, discuss college “red zone” risks, and offer tools that build agency and care.

• making mental wellness accessible, compassionate and real
• consent literacy beyond slogans; context, power and identity
• nervous system responses: freeze and fawn explained
• forensic exam access and survivor agency in Texas
• social norms, media messages and decoding coercion
• the college “red zone” and why silence persists
• everyday “safety” habits vs victim-blaming myths
• shifting focus to people who cause harm and enablers
• practical scripts for check-ins and bystander moves
• parenting with open language, boundaries and repair

Visit me at gattheahhallam.com — C-A-T-I-A-H-O-L-M.com
Leave an anonymous question: 956-249-7930

If Couch Time with Cat has been meaningful to you, it would mean so much if you'd subscribe, rate, and leave a review. It helps others find us and it grows this community of care

Send this episode to someone who needs a little light. Remind them they're not alone.

To become a client, visit me at catiaholm.com or leave an anonymous question for the show by calling or texting 956-249-7930.

Support the show

Couch Time with Cat isn’t therapy—it’s real conversation designed to support your journey alongside any personal or professional help you're receiving. If you're in emotional crisis or need immediate support, please get in touch with a professional or reach out to a 24/7 helpline like:

• US: 988 (Suicide & Crisis Lifeline)
• UK: Samaritans at 116 123
• Australia: Lifeline at 13 11 14
• Or find local resources through findahelpline.com

You’re not alone. Let’s take this one honest conversation at a time.

Follow the show and share it with someone who’s ready for healing, hope, and a more empowered way forward.

Show hosted by:

Catia Hernandez Holm, LMFT-A

Supervised by Susan Gonzales, LMFT-S, LPC-S

You can connect with Catia at couchtimewithcat.com

and

To become a client visit- catiaholm.com

To become a client, visit me at catiaholm.com or leave an anonymous question for the show by calling or texting 956-249-7930.

Movement isn't just for physical health—it's powerful medicine for our mental wellbeing too. Science shows that just 30 minutes of moderate movement 3-5 times weekly can significantly reduce symptoms of depression and anxiety by releasing mood-enhancing brain chemicals.

• Movement helps regulate the nervous system and process trauma stored in the body
• Trauma becomes stored as "implicit memories" when we lack language to process experiences
• Movement allows processing of emotions without needing conscious awareness of their origins
• Shifting from self-control to self-compassion transforms our relationship with movement
• Different types of healing movement include mindful movement (yoga, tai chi), creative movement, grounding movement, rhythmic movement, and social movement
• Each type of movement taps into different parts of our nervous system, helping regulate mood
• Movement doesn't have to be grueling—it can be gentle, playful, and joyful
• Our relationship with movement often needs updating as we age and our needs change

Call the anonymous question line at 956-249-7930 or visit catiaholm.com to connect. If Couch Time with Cat has been meaningful to you, please subscribe, rate, and leave a review to help others find this community of care.

Support the show

Couch Time with Cat isn’t therapy—it’s real conversation designed to support your journey alongside any personal or professional help you're receiving. If you're in emotional crisis or need immediate support, please get in touch with a professional or reach out to a 24/7 helpline like:

• US: 988 (Suicide & Crisis Lifeline)
• UK: Samaritans at 116 123
• Australia: Lifeline at 13 11 14
• Or find local resources through findahelpline.com

You’re not alone. Let’s take this one honest conversation at a time.

Follow the show and share it with someone who’s ready for healing, hope, and a more empowered way forward.

Show hosted by:

Catia Hernandez Holm, LMFT-A

Supervised by Susan Gonzales, LMFT-S, LPC-S

You can connect with Catia at couchtimewithcat.com

and

To become a client visit- catiaholm.com

To become a client, visit me at catiaholm.com or leave an anonymous question for the show by calling or texting 956-249-7930.

Mental wellness requires an anchor deeper than our fleeting emotions, and living by our values provides the stability we need to navigate life's challenges with integrity and purpose.

• Values are steady qualities we want to embody, while feelings are temporary messages from our body and brain
• Research shows people who live aligned with their values report higher life satisfaction, lower anxiety, and greater resilience
• The affect heuristic makes us decide based on momentary feelings, but psychological flexibility allows us to pause and choose our response
• Asking "what would my wisest self do here?" helps bridge the gap between emotional reactions and value-aligned choices
• Small steps like visual reminders, pre-planning for difficult situations, and self-compassion after mistakes help integrate values into daily life
• Treating emotions like rainwater that needs to flow through you prevents them from becoming stagnant and problematic
• Living from values creates a strong foundation that helps you respond thoughtfully rather than react chaotically to life's challenges

If Couch Time with Cat has been meaningful to you, please subscribe, rate and leave a review. It helps others find us and grows this community of care.

Support the show

Couch Time with Cat isn’t therapy—it’s real conversation designed to support your journey alongside any personal or professional help you're receiving. If you're in emotional crisis or need immediate support, please get in touch with a professional or reach out to a 24/7 helpline like:

• US: 988 (Suicide & Crisis Lifeline)
• UK: Samaritans at 116 123
• Australia: Lifeline at 13 11 14
• Or find local resources through findahelpline.com

You’re not alone. Let’s take this one honest conversation at a time.

Follow the show and share it with someone who’s ready for healing, hope, and a more empowered way forward.

Show hosted by:

Catia Hernandez Holm, LMFT-A

Supervised by Susan Gonzales, LMFT-S, LPC-S

You can connect with Catia at couchtimewithcat.com

and

To become a client visit- catiaholm.com

To connect with Catia and become a client, visit- catiaholm.com

Connect on Instagram, Facebook, and to leave an anonymous question for Catia call or text 956-249-7930

--

Scott James shares his journey from writing poems out of desperation to creating over 10,000 typewriter poems on demand, revealing how creativity became his path to healing and presence. Through his practice of instant poetry, Scott discovered how to transform resistance into flow, establish energetic boundaries, and create meaningful connections with strangers through art.

• Started writing poetry during a personal crisis after moving to Austin and settling into marriage
• Set a goal to write 1,000 poems in a year, which evolved from a task into a healing practice
• Discovered the power of co-creation by asking others for poem ideas rather than working in isolation
• Brought his 1947 Smith Corona typewriter to events and began writing poems on demand for strangers
• Developed specific creative rituals and "energetic hygiene" practices to prepare for poetry sessions
• Found that writing poems for others created a flow state that felt like connecting to something beyond himself
• Learned to "leapfrog resistance" by using his ego and pride as motivational tools
• Established the typewriter as a "creative campfire" where both poet and recipient contribute
• Witnessed profound emotional responses from people receiving personalized poems
--

Show Guest:

Scott James is an acclaimed typewriter poet and the VP of Author Strategies at Pioneering Collective, a thought leadership accelerator based in New York City. As a poet, has written over 10,000 poems on-demand, published two best selling books, and had his work featured widely by tastemakers like Magnolia and Tim Ferriss. As an author strategist, he has helped hundreds of authors publish their own books, with many of them becoming best sellers and driving millions of dollars in new business. He loves the work of helping people get their ideas onto the page and out into the world. He lives in Austin, Texas with his wife, daughter, and their goofy pug.

You can connect with Scott here:

https://www.instagram.com/scottandrewjames

https://scottandrewjames.com/

https://www.pioneeringcollective.com/

Support the show

Couch Time with Cat isn’t therapy—it’s real conversation designed to support your journey alongside any personal or professional help you're receiving. If you're in emotional crisis or need immediate support, please get in touch with a professional or reach out to a 24/7 helpline like:

• US: 988 (Suicide & Crisis Lifeline)
• UK: Samaritans at 116 123
• Australia: Lifeline at 13 11 14
• Or find local resources through findahelpline.com

You’re not alone. Let’s take this one honest conversation at a time.

Follow the show and share it with someone who’s ready for healing, hope, and a more empowered way forward.

Show hosted by:

Catia Hernandez Holm, LMFT-A

Supervised by Susan Gonzales, LMFT-S, LPC-S

You can connect with Catia at couchtimewithcat.com

and

To become a client visit- catiaholm.com

To connect with Catia and become a client, visit- catiaholm.com

Connect on Instagram, Facebook, and to leave an anonymous question for Catia call or text 956-249-7930

--

Katie Taylor, Certified Child Life Specialist, shares strategies for talking to children about medical procedures in ways that reduce anxiety and build trust.

• Children pick up on our non-verbal cues during difficult times and may imagine scenarios worse than reality
• Research shows children who receive preparation before medical procedures exhibit less anxiety and recover faster
• Using concrete, age-appropriate language helps children understand medical situations (like "sleepy medicine" for anesthesia)
• Different approaches work for different ages - 4-year-olds need sequence-based explanations while 10-year-olds benefit from more involvement
• Children process difficult news in their own ways and on their own timeline
• Parents don't need perfect words - the message of love and togetherness matters most
• Multiple small conversations often work better than one overwhelming discussion
• Start by asking about previous medical experiences to gauge understanding and misconceptions

Show Guest

Katie Taylor, CCLS, CEO & Founder, Child Life On Call

Katie Taylor is the co-founder and CEO of Child Life On Call, a digital platform revolutionizing pediatric healthcare by putting parents at the center of the medical journey. With over 15 years of experience as a certified child life specialist, Katie has made significant contributions to the field of child life and the families she’s served with over a decade of working at the bedside. She is an accomplished author, engaging child life and entrepreneurship speaker, and the Child Life On Call Podcast host. Katie's work emphasizes the vital role of child life services in supporting caregivers and enhancing children's medical journeys through empowering parents.

Support the show

Couch Time with Cat isn’t therapy—it’s real conversation designed to support your journey alongside any personal or professional help you're receiving. If you're in emotional crisis or need immediate support, please get in touch with a professional or reach out to a 24/7 helpline like:

• US: 988 (Suicide & Crisis Lifeline)
• UK: Samaritans at 116 123
• Australia: Lifeline at 13 11 14
• Or find local resources through findahelpline.com

You’re not alone. Let’s take this one honest conversation at a time.

Follow the show and share it with someone who’s ready for healing, hope, and a more empowered way forward.

Show hosted by:

Catia Hernandez Holm, LMFT-A

Supervised by Susan Gonzales, LMFT-S, LPC-S

You can connect with Catia at couchtimewithcat.com

and

To become a client visit- catiaholm.com