Freedom of Letting Go
Centered in the City
Let it go to let it flow! In this episode, I discuss how the Fall season invites us to practice letting go. Whether you’re holding onto a thought loop, emotional baggage or the weight of needing to know what’s next, this episode will help you soften your grip and create more space for peace and possibility. In this episode, you’ll learn: Why the brain clings The hidden costs of holding on (to regrets, resentment, and old narratives). Science-backed benefits of letting go for your health and relationships. Simple practices to release on a mental, emotional, physical, and...
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How to Stop Overanalyzing and Find Clarity
Centered in the City
Do you ever catch yourself replaying a conversation a hundred times, second-guessing your choices, or spiraling into “what ifs”? If so, you’re not alone. Overanalyzing is something so many of us struggle with, including me! While it feels like problem-solving, the truth is it’s draining your energy, fueling anxiety, and keeping you stuck. In this episode, I break down the science of: why we overthink the five most common types of overanalyzing share practical evidence-based tools to help you get out of the thought loops Take a listen and share your takeaways with me on or ...
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No More Sunday Scaries: 6 Mindful Ways to Beat Monday Dread
Centered in the City
Do the Sunday Scaries creep in as the weekend winds down? If so, you are not alone. In this episode I unpack the science behind Sunday Scaries and Monday dread, explains why your brain and body react this way, and shares six practical tips you can use to reset and reclaim your Sundays and the week ahead. Whether you’re overwhelmed by your workload, anxious about the unknown, or simply caught in the cultural story that Mondays are heavy, this episode will help you create a calmer, more intentional transition into your week. Let me know what tip you are excited to...
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Back to School Energy: Navigating Change with Ease
Centered in the City
Change is one of the few constants in life—whether it’s the back-to-school season, a career shift, or transitions in relationships. But how we experience change often depends on our patterns of overwhelm. In this episode, I unpacks how each of the 6 Overwhelm Archetypes typically responds to change. You’ll Learn: The common triggers of overwhelm that arise during transitions. Challenges of each archetype in handling change. Mindfulness-based tools to anchor yourself when life feels uncertain. How understanding your archetype can transform stress into self-awareness and...
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Solo Episode: Walking Through Overwhelm
Centered in the City
Feeling overwhelmed can leave us stuck—either spinning with too many thoughts, frozen with indecision, or completely checked out. In today’s solo episode, I share how stress, anxiety and overwhelm shows up in our lives and offers one of the most accessible, science-backed practices to help us regulate: walking. You’ll hear: Why overwhelm is so common in our fast-paced world. The powerful connection between walking, the nervous system, and stress relief Discerning between anxiety, stress and overwhelm How you can use walking as a simple yet profound way to come back to center ...
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Solo Episode: End of Summer Reflections, Regrets & Resets
Centered in the City
If you’ve ever felt like you’re rolling into a new season on autopilot — this reset is for you. As summer winds down, now is the perfect time to pause, reflect and release any regrets you may have so that you can step into the new season with clarity. You may be thinking "oh I wish I did that!" or "I am so glad I prioritized this!" In this episode, you will get clear about what's most important to you. I walk you through various reflection prompts so that you can take your lessons learned and live more intentionally as you step forward. Take the Share your takeaways with...
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Episode 250: Manage Panic Attacks with Bonnie Brindle
Centered in the City
Today on the podcast, Bonnie Brindle, psychotherapist and author, joins us to discuss how to manage panic attacks and be in relationship to our anxiety in a more empowering way. Bonnie shares actionable strategies you can integrate into your life right away. Take a listen to this episode and share your takeaways with us on Linkedin and Want to understand your Overwhelm Archetype? and receive a customized mindfulness practice to support you feeling more empowered amid the overwhelm. Order your copy of the interactive self-care guide, here. ...
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Solo Episode: Which Overwhelm Archetype Are You? Understand Your Stress Pattern and Reclaim Your Energy
Centered in the City
Let’s be real—overwhelm isn’t just about having too much to do. It’s about how we relate to pressure, expectations, and our own nervous system. In this solo episode, I break down the science behind stress and overwhelm and introduce you to the 6 Overwhelm Archetypes I’ve developed from years of coaching high performers and sensitive humans alike. These archetypes help us understand why we respond the way we do when life feels too full—and how we can shift our patterns with more clarity, compassion, and intention. We’ll explore: The difference between stress, overwhelm, and...
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Solo Episode: Owning Your Needs Without Guilt
Centered in the City
In this solo episode, we dive into one of the most foundational—and often overlooked—aspects of being human: understanding your needs. Your needs aren’t selfish. They’re sacred. Learning how to recognize, honor, and meet them is the root of true, sustainable self-care. It’s also the key to deepening your relationship with yourself, others, and the world around you. Together, we explore what it means to tune into your body and emotions, listen to the whispers of your needs, and give yourself permission to respond—without guilt. We will also explore how to be in relationship to the...
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Episode 246: Death Mindfulness with Karen Salmansohn
Centered in the City
In today's podcast, Karen Salmansohn joins us to discuss her new book, This episode will inspire you and support you waking up to the gift of life. You will learn: How mortality awareness is a motivator 7 core values to avoid regrets on your deathbed Death mindfulness rituals to help you wake up Listen to the episode and share your takeaways with Karen and I on Instagram and Order your copy of my interactive self-care guide, to support you taking care of your one mind, one body and one precious life. ***** KAREN SALMANSOHN is a best-selling author...
info_outlineThe word "calm" is typically something a lot of us want to feel and be. Especially in this current climate. But today, on the podcast, I want to share the shadow side of cultivating calm. Sometimes the word "calm" can actually be a form of gas lighting yourself.
This conversation will help you think about the language you use to name your experiences so that you can best support yourself.
Take a listen and share your insights and take aways with me on Instagram @OneWade or drop me an email here.
A few days are left to claim the early-bird pricing for the Summer of Self-Care group coaching program. This is your opportunity to fully honor and say YES t yourself from the inisde out. Use code selflove20 to get 20% off.