Emotions With Ease

Tools That Help Parents And Kids Move Through Big Behaviors And Emotions With Ease So They Can Feel Calm, Confident And Connected.

Episode 18: Divorce and Therapy 11/17/2025

Episode 18: Divorce and Therapy When Divorce Hits Home: How to Support Your Kids (with Therapist Lindsey Racz, LPC) ✨ Grab the free for calm mornings and confident kids! Come hang out with me on Instagram for more tools like this. Episode Introduction Divorce is one of those topics that can stir big feelings for both the grown-ups and the kiddos. And if you’re in the thick of it, you already know — it can feel like trying to parent while your insides are on fire. In this episode of Emotions with Ease, I sat down with one of my favorite humans: Lindsey Racz, Licensed Professional Counselor, supervisor, women’s mental health expert, co-owner of Truth & Counsel, and mom of four. Lindsey brings a rare mix of wisdom, warmth, brain science, and “here’s what to actually DO” advice. We talk:✔️ How to help kids feel secure during divorce✔️ What emotionally sturdy parenting looks like✔️ The four S’s kids need (and how to give them)✔️ When to get extra support✔️ How to know if you need to do some emotional work✔️ Why self-compassion is a brain-changing superpower✔️ And the rituals, routines, and practical tools every parent can use If you’re navigating a hard season or love someone who is — this episode is packed with validation, hope, and tools you can use today. ⏱️ Timestamp Breakdown & Highlights 0:15 – Welcome + Meet Lindsey Race Why you’re going to love her (hint: this woman knows her stuff). Lindsey’s background in psychology, nutrition, CBT through Oxford, epigenetics & neurobiology. 3:18 – What Kids Actually Need During Divorce The “TDC”: tough, direct conversations Why honest, safe conversations matter The four S’s from attachment theory: Seen, Soothed, Safe, Secure 4:33 – How to Show Kids You’re Still Their Safe Place Why words matter less than your presence Nonverbal communication that builds safety The power of age-appropriate vulnerability 6:10 – What Emotionally Sturdy Parenting Looks Like Why doing your emotional work matters Lindsey shares her personal divorce story as both a kid and adult Therapy, social support, movement, nutrition, and “crying in the bathtub” moments 8:19 – Red Flags That You’re Not the Sturdy Parent Right Now Bad-mouthing the co-parent Quick anger, agitation, or “micro-cumulative” explosions Depression signs that often get missed The quiet internal voice saying, “I’m not okay” 11:24 – How to Keep Kids Grounded Between Two Homes Don’t put scheduling on kids (ever). Why communication should always be parent-to-parent, never kid-to-parent. Personality differences in kids + how moves affect them The magic of simple, consistent routines (like “ice cream + Uno” nights) 16:47 – What If I Need a Moderator? Who to call Where to start Why professionals and advocates are key 18:00 – For the Parent Feeling Guilt or Shame The sticky nature of shame The tool Lindsey believes matters most: self-compassion Why perfection is impossible (and not even good for your kids) 20:44 – The Brain Science Behind Self-Compassion How self-talk rewires your brain What the research says The example of the “mom ball-drop moment” Caroline Leaf’s “little dead trees” concept 28:29 – Lindsey’s Personal Answer: What Emotion She’s Getting Stuck In Emotional parenting: when your mood rides your kids’ moods The messy beauty of raising teens The three-word mantra she leans on: Good Enough Parenting 31:15 – Where to Find Lindsey + Her Team TruthandCounsel.com @truthandcounsel on IG & Facebook 🌱 Key Takeaways 1. Kids don’t need perfect — they need presence. Your tone, body language, and consistency speak louder than any “right words.” 2. Handle the communication (your kids shouldn’t). They didn’t choose this situation, so removing the emotional burden is crucial. 3. Traditions anchor kids in uncertain seasons. It doesn’t have to be fancy. Consistency > Pinterest-worthy. 4. If you can’t not speak negatively about the co-parent, it’s time for deeper work. No shame — just data for your emotional dashboard. 5. Your emotional health directly impacts your kids’ emotional safety. Therapy, rest, movement, nourishment, connection… they matter. 6. Self-compassion isn’t fluffy — it’s neuroscience. It literally rewires your brain and softens shame. 7. “Good Enough Parenting” is the goal. Not perfection. Not 100%. Not superhuman. Just good enough, most of the time, with repair when needed 🎧 CTA: Listen & Share + Grab the Divorce Conversation Guide If this episode supported you, please:✨ Subscribe✨ Leave a quick review✨ Share it with a friend or teacher who needs these tools Resources Mentioned- the brain benefits of journaling SEO Keywords: supporting kids through divorce, co-parenting tips, emotional safety for kids, how to help kids during divorce, divorce and kids emotions, coping with divorce as a parent, emotional wellness for families /episode/index/show/570d2ae8-dd26-4bba-a139-b0c5efd66a38/id/39045715

Episode 17: Parenting AFTER the "We're getting a divorce" talk 11/10/2025

Episode 17: Parenting AFTER the "We're getting a divorce" talk If this episode hit home — whether you’re navigating divorce, grief, or another hard family transition — you don’t have to do it solo. 👉 Book your free Discovery Call at (top right corner → Schedule a Free Call). We’ll craft language and scripts that feel calm, clear, and true for your unique situation. And while you’re there, grab your free — 10 days of practical tools to help kids (and parents) move through worry and big emotions with ease. If the timing’s right, check out the upcoming Wonder Over Worry Workshop — a 3-night experience where parents and kids learn my top 3 tools for calming worry through curiosity and connection. 🎙 Episode Introduction So, you’ve had the talk. You told your kids about the divorce, you breathed a giant sigh of relief… and now you’re wondering, “Okay, what comes next?” This week on Emotions with Ease, we’re diving into Part Two of our divorce series — what to do after the conversation. Because the truth is, telling your kids is just the beginning. In this episode, I’ll walk you through how to: Stay emotionally grounded while your kids are wobbling, Avoid the “two-team trap,” and Recognize when kids circle back to big feelings months (or years) later. Even if divorce isn’t part of your story, these tools work for any hard family season — grief, big moves, job loss, new schools. Let’s get you calm, clear, and confident again. 🌱 Key Takeaways 💛 Regulated parents raise regulated kids. Feel your feelings — just make sure they belong to you, not your child. 🧠 Resource yourself. Counselor, coach, friend, or journal — whatever helps you refill your emotional tank so you can keep showing up steady. 🤫 Don’t trash-talk the other parent. It only confuses and divides kids. Silence or neutrality is the real flex. 🤝 Stay on the same team. The marriage ended; the parenting didn’t. Your relationship changed shape, not purpose. 🔄 Development is a spiral, not a line. When kids revisit the divorce later, it’s not regression — it’s healthy re-processing. ✨ Name what’s yours and model what helps. “I’m sad, so I’m going to journal and take a walk.” That’s emotional literacy in action. 🧩 Practical Tools from This Episode The Regulation Script: “I’m feeling a wave of sadness. That’s my emotion, and I can handle it.” Maslow Moment: Before any tough talk or revisit, check: Is anyone hungry, tired, or thirsty? The Pitch Rule: When you really want to swing at that verbal pitch about your ex — don’t. Breathe, walk away, vent elsewhere. The Spiral Visual: Draw a spiral arrow up and to the right on a sticky note. Keep it handy as a reminder that looping back is still moving forward. /episode/index/show/570d2ae8-dd26-4bba-a139-b0c5efd66a38/id/39031485

Episode 16: How to talk to kids about divorce 11/03/2025

Episode 16: How to talk to kids about divorce If you’re facing a big conversation — divorce, loss, or any “life just shifted” moment — you don’t have to do it alone. 👉 Book your free discovery call at (top right corner — Schedule a Free Call). I’ll help you craft words that feel true, calm, and confident for your unique situation. And while you’re at it, grab my — 10 days of short, practical tools to help kids (and parents) move through worry with ease. 🎙 Introduction Let’s be real — telling your kids you’re getting a divorce feels like one of the heaviest, most heart-wrenching things a parent could ever do. You want to say the right thing, but your brain keeps going, “What even is the right thing?” In this week’s episode of Emotions with Ease, I’m walking you through exactly how to have that first hard conversation — what to say, when to say it, and how to keep your kids feeling safe, seen, and steady. Even if divorce isn’t your story, this episode is still worth the listen — because the same tools apply to any hard conversation with your kiddo (think: death, moving, school changes, or big transitions). 🌱 Key Takeaways ✨ Clear is Kind. Kids can handle the truth when it’s spoken calmly and clearly. Vague = scary. 🧠 Maslow First. Don’t have big talks when someone’s hangry, tired, or dehydrated. Meet basic needs before emotional ones. 💬 Say What’s Changing—and What’s Staying. Kids need anchors like, “You’ll still see both of us,” or, “Your bedtime routine won’t change.” 👂 Keep It Short. The first talk isn’t the whole talk. Let them process and circle back later. ❤️ Reassure, Reassure, Reassure. Say, “This is a grown-up problem. It’s not your fault.” Then say it again. 🤝 If You Can, Tell Them Together. Unity between parents (even just for 10 minutes) gives kids stability. 🧩 Practical Tools Mentioned Maslow Check: Is anyone hungry, tired, or thirsty? If yes, postpone. Script Prompts by Age: Littles, elementary, tweens/teens — plug and play from the episode. Follow-Up Plan: Check in that night, 2–3 days later, and again after a week. Anchor List: Write down 2–3 things changing, and 2–3 things that stay the same. /episode/index/show/570d2ae8-dd26-4bba-a139-b0c5efd66a38/id/39031490

Episode 15: When Kids Avoid Because of Fear- How to Build a Bravery Ladder (with age-by-age examples) 10/27/2025

Episode 14: How to Help Your Child Calm Worry at Bedtime (Without Losing Your Mind) 10/20/2025

Episode 14: How to Help Your Child Calm Worry at Bedtime (Without Losing Your Mind) How to Help Your Child Calm Worry at Bedtime (Without Losing Your Mind) ✨ Grab the free for calm mornings and confident kids! Come hang out with me on Instagram for more tools like this If you’ve ever tucked your child into bed, turned off the lights, and heard: “Hey, Mom…” you already know what’s coming next. The worry brain — or what I call the Watchdog Brain — loves to show up at bedtime. And suddenly, your peaceful evening turns into a two-hour spiral of what-ifs and but what abouts. In this episode of the Emotions with Ease Podcast, I’m sharing exactly what to do when bedtime becomes a worry fest. You’ll learn simple, science-backed tools that help calm your child’s body and brain so everyone can finally rest. 🌙 Step One: Create a Nighttime Routine A predictable routine cues your child’s nervous system that it’s time to rest. Dinner, shower, snack, teeth, prayers — whatever rhythm fits your family, try to keep it consistent. Even if life feels chaotic, ask yourself: “What’s one small thing we can do every night that says, ‘It’s bedtime’?” That one step helps their body feel safe and ready for sleep. 📵 Step Two: Limit Screens Before Bed Blue light and fast-paced content keep the brain alert. Experts recommend no screens for two hours before bedtime — but even 30 minutes helps. When the whole family goes screen-free, everyone’s nervous system gets the message: it’s time to slow down. 🍎 Step Three: Focus on the Roots, Not the Fruit Using my Apple Tree metaphor — the fruit represents your child’s behaviors or worries. The roots are what’s happening underneath: their sense of safety, their body cues, and their emotions. Don’t jump into fixing the worry story (“You’ll do fine on your test!”). Start by helping their body feel safe and grounded first. 🪷 Step Four: Calm the Body Through the Senses The nervous system speaks in five languages — sight, sound, touch, taste, and smell. Help your child discover what feels calming for them: A weighted blanket or cozy comforter Nightlight or soft hallway glow White noise or a fan A stuffed animal or favorite pillow Ask, “What helps your body feel safe at night?” and build from there. 🌬️ Step Five: Try Body-Based Calm-Down Tools Here are three of my go-to tools that work wonders at bedtime: 1. The Mindful Minute (5-4-3-2-1) Have your child name five things they see, four they can touch, three they can smell, two they can hear, and one they can taste (a sip of water works!). It grounds them in the present moment. 2. Progressive Muscle Relaxation Play a game: “Freeze like ice… now melt!” Have them squeeze their muscles tight for five seconds, then release. It teaches tension release through play. 3. Belly Breathing with a Stuffy Have your child place a stuffed animal on their belly. As they inhale through their nose, tell them, “Make your stuffy rise to the ceiling.” As they exhale, the stuffy lowers. Simple, visual, and calming. 💭 Step Six: Help Them Externalize Their Worries When worries stay trapped in the brain, they grow louder. Try one of these ideas to help your child get the worries out: The “Hold My Worries” Ritual – Have them pretend to hand you their worries, and tell them you’ll hold them until morning. A Worry Journal – Let older kids write or draw their worries before bed. The Mini Shredder Trick – Have them draw their worry on a Post-it and “shred” it. Watching it disappear can be surprisingly powerful! These small rituals teach kids that worries can be seen, named, and released. 💤 Step Seven: Use Sleep Stories or Calming Audio Try calming bedtime stories on apps like Calm or Headspace, or the YouTube gem Sleepy Paws. The soft rhythm and voice help slow heart rate and bring safety to the nervous system — no screens, just sound. 🌿 Final Thoughts Helping your child calm worry at bedtime starts with safety, not logic. Build consistency through routine, calm the body before the brain, and use playful rituals that create distance from the “worry voice.” You don’t need to fix your child’s worry — you just need to show up with presence, patience, and a few good tools. /episode/index/show/570d2ae8-dd26-4bba-a139-b0c5efd66a38/id/39031500

Episode 13: Parenting with Anxiety- How Couples Can Stay Regulated and Connected 10/13/2025

Episode 12: Anxiety Runs in Families-What Parents Can Do to Break the Pattern 10/06/2025

Episode 12: Anxiety Runs in Families-What Parents Can Do to Break the Pattern Parent Anxiety Is Real: My Story, Nervous-System Tools, and How to Build Your Support Team Got a worrier at home? Grab for 10 days of tools sent straight to your inbox! Have a tool that helps your anxiety? DM me on Instagram or email —I’d love to feature listener strategies in a future episode. Anxiety is rising—and it often runs in families. In this episode of Emotions with Ease, I (Jami Glenn, Emotional Wellness Coach for Families) share how anxiety showed up in my childhood, how counseling flipped the lights on in my 20s, and the simple, body-first tools I still use as a mom. If you’re an anxious parent raising an anxious kid, you’ll find validation, language for what you’re feeling, and practical next steps you can try today. Key Takeaways Anxiety is often intergenerational. Many anxious kids have at least one anxious parent. Naming that reduces shame. Validation is powerful. The right counselor + compassionate language can immediately bring relief and direction. Anxiety is a body-first experience. Move the energy (walks, runs, classes) to prevent rumination and agitation. Curate your inputs. Swap TV news for reading; don’t expose kids’ developing brains to scary loops. Relationships regulate. Coffee with a friend, a phone call, or a walk-and-talk can downshift your nervous system fast. Build your support team. Counseling, coaching, medical/holistic care—different seasons call for different resources. Track your “warning lights.” Early cues (like 4 a.m. spirals) mean it’s time to use your tools on purpose. Try-It-Today Toolkit 5-Minute Reset: Go outside and walk to the end of the street and back—notice your breath and feet. Content Audit: Mute one account, turn off autoplay news, or switch to reading headlines only. Connection Cue: Text a friend for a 10-minute call or schedule a coffee walk this week. Name the Spiral: Write the worry once; set a 2-minute timer; then choose one small action (drink water, stretch, step outside). Team Builder: List 2 pros you might add (counselor, coach, PCP/holistic practitioner) and send one inquiry. Resources Mentioned Counseling/therapy (find a good fit; it’s okay to try again) Body movement you actually enjoy (walks, runs, group classes) Supportive friends/community (coffee, calls, walk-and-talks) Holistic/medical support (labs, vitamins, whole-person care) Next Steps: If this episode was helpful, share it with one parent friend who needs some calm today. /episode/index/show/570d2ae8-dd26-4bba-a139-b0c5efd66a38/id/39031510

Episode 11 - Parenting with IFS: Teaching Kids to Know Their Parts 09/29/2025

Episode 10 - Think, Feel, Do- How Worry Drives Behavior 09/22/2025

Episode 9 - Sinking into Calm- Anxiety Lives in the Body 09/15/2025

Episode 8 - Calming Anxious Kids: Tools from a Pro 09/08/2025

Episode 8 - Calming Anxious Kids: Tools from a Pro Calming Anxious Kids: Tools from a Pro (with Kaitlyn Torres) Is your child’s “stomachache” really worry in disguise? Or maybe their irritability is more than just a bad mood? In this episode of Emotions with Ease, I sit down with my friend Kaitlyn Torres, APCC, a child and teen anxiety specialist, to unpack the everyday signs of anxiety—and how parents can respond with calm confidence. Kaitlyn is a San Diego-based therapist (and mom of two!) who brings warmth, humor, and seriously practical tools. We cover everything from “frequent flyers” to the school nurse, to what to say in the middle of an anxious spiral, to how parents’ own anxiety plays into the mix. Whether you’re parenting a worrier or just want to strengthen emotional wellness in your family, this conversation is packed with lightbulb moments. Episode Highlights & Timestamps [00:00] Welcome & Introduction Why I invited Caitlyn on the show and her passion for helping kids with anxiety and ADHD. [05:04] Surprising Signs of Anxiety Irritability as a hidden anxiety symptom Avoidance (sports, school, social events) Headaches, stomachaches, muscle tension [08:28] When Parents Are Anxious Too Why anxious parents often over-accommodate How your own childhood anxiety shapes your parenting today Shifting from “fixing” to helping kids build tolerance [12:28] What an “Anxious Spiral” Looks Like The difference between externalizing (meltdowns) and internalizing (shut down) behavior How to respond when your child is spiraling [19:29] The Power of Co-Regulation Why your calm is step one “Be the thermostat, not the thermometer” Why logic doesn’t work in the heat of the moment [22:21] Avoiding Over-Dependence Spotting and praising bravery in everyday life Using the Support Statement (Empathy + Confidence) Why parents should “say it, then stop talking” [28:25] Everyday Routines That Calm Anxiety Anchor points (like nightly reading) Modeling your own self-talk around stress Building silliness and playfulness into the day [34:19] The Goal Isn’t to Eliminate Anxiety Helping kids learn to tolerate discomfort Why tolerating anxiety builds resilience for life [36:12] Kaitlyn’s Personal Shares The emotion she gets stuck in as a mom Her go-to regulation tool right now (hint: sometimes it’s watching a fun show guilt-free!) Key Takeaways Anxiety in kids often shows up as irritability, avoidance, or stomachaches, not just panic attacks. Parents with their own anxiety may over-accommodate—try shifting toward helping kids tolerate discomfort instead of removing it. In the middle of an anxious spiral, don’t try to reason—regulate yourself first, then co-regulate with your child. Use a simple Support Statement: “It makes sense you feel nervous… and I’m confident you can handle this.” Then stop talking and let it land. Create anchor points in your day—like reading together or dancing in the kitchen—that bring predictability and joy. Remember: the goal isn’t to erase anxiety, but to help kids grow the confidence to handle it. Resources Mentioned 📖 Breaking Free from Childhood Anxiety and OCD by Eli Lebowitz 👉 Follow Kaitlyn on Instagram: Ready to Parent with More Ease? If you loved this episode, share it with a friend who needs a little extra calm in their parenting toolkit. And don’t forget to subscribe to the Emotions with Ease podcast so you never miss practical tools for raising kids with confidence and connection. 💌 Want more strategies for worry and anxiousness? Grab the BACK TO SCHOOL WORRY TOOLKIT /episode/index/show/570d2ae8-dd26-4bba-a139-b0c5efd66a38/id/39031530

Episode 7 - Fear, Worry And Why Anxiety Spreads Like Glitter 09/01/2025

Episode 7 - Fear, Worry And Why Anxiety Spreads Like Glitter Welcome back to Emotions with Ease for Families! In this episode, we kick off a brand-new series on anxiety, worry, and fear. These three words often get lumped together, but they’re not the same. Understanding the difference can help you guide your kids (and yourself!) through anxious seasons, especially during high-stress times like back-to-school. You’ll also hear why anxiety spreads “like glitter” in families and how to recognize when worry is running the show. Plus, get a free resource to help parents calm back-to-school stress. Highlights [00:00] Welcome + Why We’re Talking Anxiety Jami introduces the new series and explains why anxiety is one of the most common emotions families get stuck in. [02:00] Back-to-School Stress Is Real How the transition back to school sparks anxiety and what parents are reaching out about most. [04:00] Free Back-to-School Worry Toolkit Jami shares her free 10-day email challenge with quick, practical tools for parents and kids. [06:30] Defining Fear Fear is a response to an immediate, real threat. Example: a barking dog running toward you. Fear’s purpose is to keep us safe. [10:00] Defining Worry Worry is a behavior — spinning “what if” thoughts that imagine a future we don’t want. It’s our brain trying to predict and control outcomes. [15:00] Defining Anxiety Anxiety is the body’s physical reaction to perceived danger. Unlike fear (real threat) or worry (thoughts), anxiety shows up in the body as energy in motion. [18:00] Parental Anxiety Why parents who experience anxiety often see it reflected in their kids — and how awareness can turn that into a strength. Key Takeaways Fear, worry, and anxiety are different — knowing the distinction helps kids (and parents) respond more effectively. Fear = real, immediate threat (dog charging, thunder clap). Worry = imagination at work creating negative “what if” futures. Anxiety = body’s reaction to perceived danger, even if no threat is present. Parents who have experienced worry or anxiety are uniquely equipped to guide their children through it. All emotions serve a purpose — even the hard ones — when we understand their messages. Resources Mentioned ✨ Ready for quick, practical tools to help your child navigate worry and anxiety? Grab Jami’s free Back-to-School Worry Toolkit — a 10-day email challenge packed with easy strategies for parents and kids. 👉 and click the link in her bio to get your toolkit today! /episode/index/show/570d2ae8-dd26-4bba-a139-b0c5efd66a38/id/39031535