Summary

Let’s be honest—between caregiving, parenting, aging, and showing up for everyone else, grace for yourself often comes last. This episode of “I’m Overwhelmed, Now What?” invites you into a conversation you didn’t know you needed: the sacred act of giving yourself grace.

In this soul-stirring episode, we’ll explore:

• Why grace is a mental health necessity, not justa courtesy we extend to others
• What science says about self-compassion and resilience
• Powerful quotes and scripture to anchor your spirit
• A gentle reflection exercise for healing , Practical steps to shift your narrative and reframe guilt
• How to check in with yourself and cultivate daily grace

Featuring research and compelling stats on burnout among women and caregivers.

This is your permission slip to pause, breathe, and rewrite the story of what it means to be “enough.”

Chapters

• 00:00 Hey there & My Wish for You
• 02:28 Introduction & About Me
• 04:33 The Importance of Giving Yourself Grace
• 05:33 Facts
• 10:08 Practical Steps to Give Yourself Grace
• 21:08 Reflection and Inner Narrative Shift
• 21:58 Let's take a breath together
• 23:39 Finish the Sentence - Reflection Moment
• 26:41 I Love You - Now get to it!
• 28:20 Monthly Caregiver support group in NWI
• 29:49 Changing your Inner Narrative
• 34:49 Creating a Supportive Environment
• 35:26 A Few Facts and Stats
• 36:42 Call to Action - try this
• 46:21 Lets Wrap this Up
• 47:01 Let me share what's on my heart
• 
  

Takeaways, activities, and info from this episode

• Choose yourself and prioritize your health.
• Grace is not about letting yourself off the hook; it's about being human.
• Self-compassion leads to less anxiety and greater resilience.
• Women often feel guilty for taking time for themselves.
• Interrupt the shame spiral with positive self-talk.
• Set gentle boundaries and stand by them.
• Choose daily actions that nourish your well-being.
• Reflect on your achievements, no matter how small.
• Limit social media to reduce comparison and negativity.
• You are doing better than you think.

Brene Brown Quotes - https://www.silkandsonder.com/blogs/news/brene-brown-quotes

Woman in the mirror pep talk

Complete these sentences— out loud in the mirror, standing in thesuperwoman pose, and write this out in your journal

· “I forgive myself for…____________________

· “One thing I did well today was…_________________

· “I will extend grace to myself by…_________________

Call to Action – What you can do immediately

1. Set a Grace Alarm on your phone daily
2. Create a Grace Mantra or Affirmations
3. Phone a Friend - Tell them you need grace on today and allow them to hold space for you, encourage you, and motivate you
4. Limit social media - start by cutting back for a day, then add a bit more the next day, and keep adding time. Use that time for yourself. Be intentional with it. When you are on social media, be mindful and purposeful in what you choose to consume.
   

Connect with me on Social Media

o Share this podcast and all its platforms: https://linktr.ee/Imoverwhelmednowwhatpodcast

o Tiktok- @TheeKendallk

o Facebook @ https://www.facebook.com/profile.php?id=100079761820279

o Threads - @wecanseeyou_np. & I_livelovelaugh618

Keywords: self-care, grace, mental health, emotional resilience, self-compassion, personal growth, women empowerment, caregiver support, positive affirmations, mindfulness

In this unedited soul-nourishing episode of I’m Overwhelmed, Now What?, we hit pause for a much-needed heart-to-heart. Join me for a deeply honest self-check-in as I share what’s truly on my plate—and invite you to do the same. Together, we explore the transformative power of mindfulness, self-compassion, and the art of emotional honesty.

You’ll walk away feeling seen, supported, and inspired to acknowledge all that you carry while making space for what you truly need. This episode is a gentle nudge to shift from autopilot to intentional living—offering you practical tools to reconnect, realign, and recommit to your own well-being.

Expect affirming encouragement, soul-soothing reminders, and simple but powerful steps you can implement right away to prioritize your mental and emotional health. Let this be your permission to pause, reflect, and be kinder to yourself—because you deserve that and more.

Chapters

· 00:00 Welcome and Introduction

· 02:35 Disclaimer - non edited episode

· 07:06 The Official Welcome and Opening

· 10:52 Check in w/ self - I'll go first

· 21:38 Pause and Reflect

· 23:23 Lets Breathe

· 24:32 Grounding - 5 4 3 2 1

· 29:32 "Am I Okay?" - Emotional, Physical, Mental Check In

· 36:05 Reflecting & Realigning

· 45:05 Affirmations and Recognizing When to Stop

Takeaways

• It's important to check in with yourself regularly.
• Self-care is not selfish; it's necessary for well-being.
• Women often neglect their own needs while caring for others.
• Mindfulness practices can help manage stress and anxiety.
• Reflecting on accomplishments can boost self-esteem.
• Setting boundaries is crucial for mental health.
• Breathing exercises can be effective in grounding oneself.
• It's okay to ask for help and lean on your support system.
• Taking small steps towards self-improvement can lead to significant changes.
• Acknowledging your feelings is the first step to addressing them.

Connect with me on Social Media

o Share this podcast and all its platforms: https://linktr.ee/Imoverwhelmednowwhatpodcast

o Tiktok - @TheeKendallk

o Facebook - @ https://www.facebook.com/profile.php?id=100079761820279

o Threads -@wecanseeyou_np. & I_livelovelaugh618

Questions, prompts, and actions

1. Grounding Exercise 54321

• Name 5 things you can see.
• 4 things you can physically touch.
• 3 things you can hear.
• 2 things you can smell.
• 1 thing you can taste.

2. Self Check–in “Am I Okay?”

Emotional:

• What emotion is sitting with me most today?
• Have I allowed myself to feel that emotion, or have I been suppressing it just to get through the day?

Physical:

• When did I last eat something nourishing?
• Have I rested, stretched, or moved in a way that feels good to my body?
• Where am I carrying stress? What part of your body?

Mental load:

• What am I carrying that isn’t mine to hold?
• Whose approval am I chasing?
• What can I say “no” to this week — and still be enough?

3. Reflecting & Realigning

Write down 3 things you have accomplished this week, big or small

Answer these:

• What’s one thing I’m doing out of obligation… but not alignment?
• What would it feel like to stop or step backfrom it?
• What brings you joy that you’ve been putting off?

Write down one thing you’ll do in the next 24 hours justfor you- guilt free

In this conversation, Kendall and guest TeressaGreen-Clark explore the emotional challenges of navigating grief and loss. Join us for a challenging yet essential conversation as we unpack grief, seek understanding, and consciously choose to improve ourselves and support our ones.

Take aways

• Navigating grief is a personal journey that can be cathartic.
• Writing can serve as a powerful tool for healing.
• Grief can feel overwhelming, but sharing experiences helps.
• Creating or finding a supportive community is vital for healing.
• Expressing emotions through writing can unbottle grief.
• No one’s grief journey looks the same
• It’s okay not to be okay
• Showing up and checking in consistently is an act of love.
• Everyone won’t understand your journey and that’s okay
• Seeking therapy for grief can help lower anxiety and depression and ensure you have the tools and support to help you move through the grief journey

Chapters

1. 00:00 Intro
2. 02:29 Understanding Grief: Why We Must Feel to Heal
3. 05:39 Introducing - Teresa Green-Clark
4. 08:04 Hey Girl Hey! Tell Us about You
5. 10:06 Teressa's Daily Affirmations
6. 18:30 People Grieve in Various Ways
7. 19:52 Affirmations for Grief and Comfort Reminders
8. 21:34 Do's & Don'ts of Supporting Someone Who Is Grieving
9. 25:30 The Power of Writing and Self-Expression
10. 28:02 Hydration Check -in
11. 28:50 Motivation Through Grief
12. 31:17 Turning Pain into Purpose - about her books
13. 34:21 Intentionally Find your Tribe - Support Groups Matter
14. 39:13 Teressa 's Lessons Learned
15. 44:24 Thriving After Loss
16. 49:51 A Few Resources & Benefits of Seeking Help
17. 51:36 Understanding Grief and Its Unique Journey
18. 53:13 It's Okay Not to Be Okay
19. 53:48 Kendall's Personal Take Away
20. 55:42 Breathing moment
21. 56:21 Closing Affirmations

Guest info

• Teressa Clark amazon author profile - https://www.amazon.com/stores/Teressa-Clark/author/B08WHKKV39?ref=ap_rdr&isDramIntegrated=true&shoppingPortalEnabled=true&ccs_id=f4cc0cc9-3c37-422b-a516-f29553d49627

• The Victorious Widow: Stories Of Loss,Overcoming and Resilience - https://www.amazon.com/Victorious-Widow-Stories-Overcoming-Resilience-ebook/dp/B09J6P2H35/ref=sr_1_1?crid=JERXM378055R&dib=eyJ2IjoiMSJ9.Vux-b2mo4GQIEAjmnkx0kHfAwRDzMwam8S1HdZa0wYQ.NwBLAdRrp6luqAk7WpxDUcICIXzMxO6fxAbE1iXZxfU&dib_tag=se&keywords=victorious+widows&qid=1748135254&s=digital-text&sprefix=victorious+widows%2Cdigital-text%2C96&sr=1-1

Podcast/ Non profit InfoWe Can See You FB page - https://www.facebook.com/profile.php?id=100079761820279

Keywords:

grief, aging parents, dementia, writing, poetry, healing, community, support, emotional health, personal growth, thriving, family, friends, love, journey