Free Daily Podcast Summary
Free & Well: Break Free From Anxiety & Overthinking & Feel More Confident With Mental Health Habits, Nervous System Healing & Christian Based Practices: Daily Summaries Delivered
by Devoney Kodad, Anxiety Therapist, Self Confidence Coach & Christian Yoga Teacher
Hey sweet twenty-something, welcome to the Free & Well Podcast. Do you want to feel more peace & more confidence? Are you tired of second guessing yourself and overthinking everything? Are you ready to stop filtering yourself, start speaking up, being more outgoing, saying yes to the adventures & putting yourself out there more?! Yeah?! You are in the right place, friend! I’m Devoney & I'm so glad you're here. I've served over 5,000 hours as a therapist, I'm a faith based yoga teacher & a dog mom. Growing up, I remember replaying conversations in my head, comparing myself to the girls around me & constantly worrying about what other people were thinking about me. Everything changed for me when I started blending mental health, faith & the nervous system together. In this show, you’ll learn tools to feel more calm, rewire your brain & own who you are so that you can start being more outgoing & saying YES to more fun, more adventures, being more YOU. Each episode I share nuggets from my 10 +years in the mental health field and my own raw, imperfect & real lessons life as a recovering people pleaser & Christian who experiences anxiety & ADHD. I'm here to share with you all the things I've learned so you can start being the woman God created you to be, unapologetically! If you're ready to enter into your most peace-filled, confident era, this is the show for you! Grab your iced coffee & your journal, let's dive in!
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- 2 days ago13 min
327 | stop the spiral pt 2: my favorite ways to handle overthinking through a christian, psychology AND nervous system based approach
Does this feel familiar?Replaying the conversation in your head over and over. Asking “what you could’ve said better… if that sounded weird... if they liked you…”Rewriting the text for the 97th time to make sure it sounds just right so they don’t get upset with you or you don’t hurt their feelings when you say you can’t make that party Saturday night (because really you just don’t want to go).First off, you’re not alone. I’ve been right there. You have such a huge heart and you care so much but you’re also exhausted of all the replaying and analyzing.This series is for YOU.Stop the Spiral.You'll hear about why this is so common, the FREE approach to handling spirals (faith, nervous system and mental health based), and hopefully walk away understanding why your brain & body do some of the things they do and some simple practices that I've found helpful on my journey.START HERE | 🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 10/5-10/9🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm🎙Tune in to other listener favorite episodes:4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang ThingABOUT FREE & WELL | Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era.CONNECT |WebsiteInstagramIF YOU ENJOYED THIS EPISODE | Leave a rating and review, I read each one and it means so much to me to hear how the podcast is supporting you!DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
- 1 weeks ago39 min
326 | you can be a christian, set boundaries AND be a good person: people pleasing, self trust & burnout w/ therapist sarah underbrink
What if setting a boundary doesn't make you mean or a “bad Christian” — but is actually a way of honoring yourself, your nervous system, and the life God has given you?In this episode, Devoney sits down with Christian therapist and licensed minister Sarah Underbrink to unpack the connection between faith, mental health, boundaries, people-pleasing, burnout, confidence, and nervous system regulation.If you're a high-achieving woman who constantly says yes, worries about disappointing people, over-explains your decisions, or feels guilty for needing rest and space, this conversation is for you.Together, Devoney and Sarah explore why people-pleasing can become spiritualized, why “dying to self” doesn't mean destroying or abandoning yourself, and how your nervous system can actually help you discern what is a healthy yes and what needs to be a no.You'll also hear a powerful perspective on Proverbs 31 and what it means to have the audacity to “laugh at the days to come” — not because life is always easy, but because you trust in the God who has your future.In this episode, you'll learn:• Why boundaries are not unkind or un-Christian• The hidden connection between people-pleasing and the need for approval• Why someone else's disappointment doesn't automatically mean God is disappointed with you• How to tell the difference between anxiety and fight-or-flight from spiritual discernment• How to set boundaries without taking responsibility for other people's reactions• The difference between people-pleasing and genuine kindness• How faith and nervous-system regulation can work together rather than being treated as separateIf you're ready to spend less time overthinking, and step into a calmer, more confident, more unapologetic version of yourself, this episode is for you.HIGHLIGHTS |03:11 — You Don't Have to Choose Between Faith & Mental Health07:45 — The Proverbs 31 Woman Has the Audacity to Laugh at the Future11:59 — Boundaries Don't Make You a Bad Christian13:10 — The Hidden Reason We Don't Set Boundaries15:00 — Your Soul Is the Holy of Holies16:39 — Someone Else's Disappointment Doesn't Mean God Is Disappointed With You18:39 — When People-Pleasing Becomes “Being a Good Christian”21:05 — “Dying to Self” Doesn't Mean Destroying Yourself21:52 — Why We Wear Burnout Like a Badge of Honor24:38 — Your Nervous System Is Giving You Information26:35 — Is It Anxiety or God's Voice?29:43 — You Don't Have to Manage Other People's Reactions30:42 — You Are the Expert of Your Own Body32:30 — Unhealthy People Can't Always Understand Healthy Boundaries34:31 — Boundaries Protect, They Don't Punish35:43 — Change “I Have To” Into “I Get To”37:17 — The Proverbs 31 MindsetCOMING UPSTART HERE | 🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm🎙Tune in to other listener favorite episodes:4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang ThingMENTIONED | ABOUT FREE & WELL | Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era.CONNECT |WebsiteInstagramIF YOU ENJOYED THIS EPISODE | Leave a rating and review, I read each one and it means so much to me to hear how the podcast is supporting you!DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for me
- 1 weeks ago15 min
325 | stop the spiral series pt 1 - my journey with overthinking, ruminating and analysis paralysis
Does this feel familiar?Replaying the conversation in your head over and over. Asking “what you could’ve said better… if that sounded weird... if they liked you…”Rewriting the text for the 97th time to make sure it sounds just right so they don’t get upset with you or you don’t hurt their feelings when you say you can’t make that party Saturday night (because really you just don’t want to go).First off, you’re not alone. I’ve been right there. You have such a huge heart and you care so much but you’re also exhausted of all the replaying and analyzing.This series is for YOU.Stop the Spiral.You'll hear about why this is so common, the FREE approach to handling spirals (faith, nervous system and mental health based), and hopefully walk away understanding why your brain & body do some of the things they do and some simple practices that I've found helpful on my journey.START HERE | 🧬 Join UNAPOLOGETIC: a live 5 day confidence experiment! 9/28-10/3🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm🎙Tune in to other listener favorite episodes:4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang ThingABOUT FREE & WELL | Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era.CONNECT |WebsiteInstagramIF YOU ENJOYED THIS EPISODE | Leave a rating and review, I read each one and it means so much to me to hear how the podcast is supporting you!DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
- 2 weeks ago16 min
324 | how to stop caring what other people think: the freedom that comes when you feel secure in your true identity & worth
In this episode, we're talking about anxiety, self-worth, people-pleasing, faith, and what happens when you finally begin to feel deeply rooted in who you are.I share a personal story from my own healing journey in my 20s, when I struggled with anxiety, insecurity, and constantly questioning how I was showing up in the world. A deeper relationship with God—and learning to see myself through His perspective—changed everything for me.We'll explore:Why feeling safe can make it easier to take risks and pursue your dreamsHow anxiety can keep you filtering, hiding, and second-guessing yourselfThe connection between feeling loved and feeling confidentHow faith can become a source of security rather than another source of pressureWhy you don't need everyone else's approval to know you're enoughHow to shift whose opinion of you carries the most weightWhat it looks like to move through life with more freedom, play, confidence, and purposeIf you're an anxious, high-achieving woman who is tired of overthinking, shrinking yourself, and feeling like you have to get everything "right," this episode is for you.You don't need to become someone else to become confident. You get to become more rooted in who you already are.HIGHLIGHTS |00:00 — What a healthy relationship can give you01:35 — When anxiety makes you question everything02:10 — The beginning of a deeper healing journey03:02 — “Who do you say I am?”04:00 — Becoming rooted instead of reactive04:44 — The realization that changed everything05:14 — What if God is already walking with you?06:00 — Feeling safe enough to actually live07:18 — “God's got me.”08:09 — Stop hiding. Stop filtering. Stop trying to say the perfect thing.09:44 — The wake-surfing story10:18 — What happens when you're no longer afraid to fail?11:09 — You were created to let your gifts shine12:30 — The God who created beauty also created you13:07 — You don't have to live according to everyone else's opinion13:16 — Whose opinion gets the most weight?14:21 — “I am enough.”14:51 — The freedom of letting yourself be yourselfSTART HERE | 🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice to get out of your head🎙Tune in to other listener favorite episodes:4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang ThingMENTIONED | https://www.instagram.com/mattgottesman/ABOUT FREE & WELL | Free & Well is a mental wellness movement helping women start fully living their lives. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, faith & nervous system based tools to help you step into your most peace filled, confident era.CONNECT |WebsiteInstagramIF YOU ENJOYED THIS EPISODE | Leave a rating and review, I read each one and it means so much to me to hear how the podcast is supporting you!DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
- 2 weeks ago14 min
323 | how I handled a mildly embarrassing & awkward moment the other day
The other day at my favorite coffee shop, I had a fun awkward moment that would've sent younger Dev spiraling. I would've replayed it 100 x in my head, I would've come up with 37 better responses... and it reminded me of the power of growth, so I want to share it with you.I share what happened, how I moved through it & the power of intentionally growing erry dang day because one day you end up in a situation and just naturally respond so differently.If you want some inspo on how to handle an embarrassing / awkward moment and permission to just take yourself less seriously, this episode is for you!START HERE | 🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm🎙Tune in to other listener favorite episodes:4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang ThingMENTIONED | ABOUT FREE & WELL | Free & Well is a mental wellness movement helping women break free from anxiety, overthinking, perfectionism, and people-pleasing so they can become calm and confident through psychology, nervous system regulation, and faith. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, encouragement, and biblical wisdom to help you step into your most peace filled, confident era.CONNECT |WebsiteInstagramIF YOU ENJOYED THIS EPISODE | Leave a rating and review, I read each one and it means so much to me to hear how the podcast is supporting you!DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
- 3 weeks ago14 min
322 | if you don't feel like you fully fit in: becoming unwilling to hide who you are
Have you ever felt like parts of you just don't match or fit together? For example... I'm sober AND I love to go out, dance, have funI'm a therapist who is obsessed with mental health AND I believe faith is wildly important in healingI'm a Christian AND I deeply believe yoga / breathwork / nervous system based practices are essential to healingI'm very crunchy & natural minded AND love me some Reeses OreosYou see what I'm saying?Have you felt this?! If yes, today's episode is for you.Today’s episode is a deep permission slip to:-not fit into every box-be okay not fully feeling like you fit into spaces-own and accept all the parts of you, the weird & the different-become unwilling to quiet and hide parts of yourself to fit in-ditch all the boxes you’ve been trying to fit intoSTART HERE | 🎧 Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm🎙Tune in to other listener favorite episodes:4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang ThingABOUT FREE & WELL | Free & Well is a mental wellness movement helping women break free from anxiety, overthinking, perfectionism, and people-pleasing so they can become calm and confident through psychology, nervous system regulation, and faith. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, encouragement, and biblical wisdom to help you step into your most peace filled, confident era.CONNECT |WebsiteInstagramIF YOU ENJOYED THIS EPISODE | Leave a rating and review, I read each one and it means so much to me to hear how the podcast is supporting you!DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
- 4 weeks ago40 min
321 | feeling behind? your permission slip to let go of the timelines & start trusting yourself w/ katy saltsman
Hey friend, do you feel like you "should" be further along or like life "should" look a certain way by now?Today's episode is an interview with Katie Saltsman, women's health coach & host of the Crying Burns Calories Podcast, for a conversation that will hit different if you've felt like you're behind.Katie talks about how she left a life behind that looked good on paper, but deep down she knew wasn't for her. She packed up and moved across the US to a new city where she didn't know anyone.We talk about:the difference between a life that makes sense and one that actually is FOR youhow to break free from timelines that were never actually ours to begin withhow to find yourself again after years of people pleasingIf you're in a season of feeling behind or lots of question marks, this one's for you, love.Grab your bev & join us!HIGHLIGHTS |~00:05The decision to end a 10 yr relationship at 35~00:07When that inner voice turns into a scream because we have to listen~00:17When the fear of staying the same gets bigger than the fear of the unknown~00:25Letting go of an old timeline and meeting her husband organically over coffee~00:28Katy's go to reframe for fear of the unknown & uncertainty~00:33The self-discovery question that changed everything~00:36Closing challenge for youSTART HERE | 🎧Download the Free 4 Minute Calm Reset: my go to breathing practice for more peace🎙Tune in to other listener favorite episodes:4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang ThingGUEST | Katy's InstagramABOUT FREE & WELL | Free & Well is a mental wellness movement helping women break free from anxiety, overthinking, perfectionism, and people-pleasing so they can become calm and confident through psychology, nervous system regulation, and faith. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, encouragement, and biblical wisdom to help you step into your most peace filled, confident era.CONNECT |WebsiteInstagramIF YOU ENJOYED THIS EPISODE | Leave a rating and review, I read each one and it means so much to me to hear how the podcast is supporting you!DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
- 4 weeks ago15 min
320 | we've lost the plot: why we need to start having more fun
Stuck in the same routines and wondering why you feel so underwhelmed & uninspired?I've been there — same city, same coffee shop, same hiking trail, same CFA order, same days on repeat — until a move to Idaho turned life into this blank canvas / playground.In this episode, I'm sharing why fun isn't extra, it's essential to your mental health and nervous system, and how trying new things (even the ones that scare you a little) can pull you out of anxious autopilot and back into feeling like yourself.If you're an overthinker who's ready to get out there, this is your sign to say yes to something new.HIGHLIGHTS |Why fun is a nervous-system need, not a nice-to-haveHow monotony fuels overthinking and anxietyWhy trying something once beats overanalyzing itSimple ways to break out of a rut and reconnect with yourselfSTART HERE | 🎧Download the Free 4 Minute Calm Reset: my go to breathing practice for peace & calm🎙Tune in to other listener favorite episodes:4 Things I'd Do Differently If I Was Starting My Anxiety & Confidence Journey over4 Steps to Go From Nervous to Doing the Dang ThingABOUT FREE & WELL | Free & Well is a mental wellness movement helping women break free from anxiety, overthinking, perfectionism, and people-pleasing so they can become calm and confident through psychology, nervous system regulation, and faith. Hosted by anxiety therapist & yoga teacher & therapeutic workshop facilitator, Devoney, each episode blends practical mental health tools, encouragement, and biblical wisdom to help you step into your most peace filled, confident era.CONNECT |WebsiteInstagramIF YOU ENJOYED THIS EPISODE | Leave a rating and review, I read each one and it means so much to me to hear how the podcast is supporting you!DISCLAIMER | Recommendations shared in this episode are based on my own personal opinion. No content provided by Free & Well and/or on this show is a substitute for medical or mental health treatment. It is all purely for educational purposes and is not a replacement for medical, legal, or mental health advice. Please call 911 if you are in an emergency, the Access & Crisis Line if you are in a crisis at 888-724-7240, 988 for urgent mental health support or contact a licensed mental health provider for mental health support. See full disclaimer here.
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About Free & Well: Break Free From Anxiety & Overthinking & Feel More Confident With Mental Health Habits, Nervous System Healing & Christian Based Practices
Hey sweet twenty-something, welcome to the Free & Well Podcast. Do you want to feel more peace & more confidence? Are you tired of second guessing yourself and overthinking everything? Are you ready to stop filtering yourself, start speaking up, being more outgoing, saying yes to the adventures & putting yourself out there more?! Yeah?! You are in the right place, friend! I’m Devoney & I'm so glad you're here. I've served over 5,000 hours as a therapist, I'm a faith based yoga teacher & a dog mom. Growing up, I remember replaying conversations in my head, comparing myself to the girls around me & constantly worrying about what other people were thinking about me. Everything changed for me when I started blending mental health, faith & the nervous system together. In this show, you’ll learn tools to feel more calm, rewire your brain & own who you are so that you can start being more outgoing & saying YES to more fun, more adventures, being more YOU. Each episode I share nuggets from my 10 +years in the mental health field and my own raw, imperfect & real lessons life as a recovering people pleaser & Christian who experiences anxiety & ADHD. I'm here to share with you all the things I've learned so you can start being the woman God created you to be, unapologetically! If you're ready to enter into your most peace-filled, confident era, this is the show for you! Grab your iced coffee & your journal, let's dive in!
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