When you start making space for what truly matters, difficult emotions often follow.

In this final episode of our March Spring Cleaning the Mind series, Dr. Maria-Christina Stewart and Dr. Danielle Colborn explore what to do when challenging emotions such as fear, shame, anxiety, or self-doubt show up - especially when you’re stepping outside of old patterns and into growth.

These emotions can feel like a signal to stop. But what if they’re not a sign you’re on the wrong path… but simply part of the process?

In this conversation, we walk through practical, compassionate ways to respond to difficult emotions so they don’t derail you from what matters most.

• Why difficult emotions often increase during periods of growth
• The difference between feelings and facts
• How emotions act as messengers—not directives
• A simple, powerful framework: Notice → Label → Validate → Care
• Why naming your emotions can actually help calm your brain
• How to respond to emotions with self-compassion instead of avoidance
• Ways to care for yourself when emotions feel “sticky”
• The connection between love, fear, and vulnerability
• How allowing a full range of emotions leads to a fuller life

Growth isn’t about getting rid of difficult emotions.

It’s about learning how to make space for them—without letting them decide your path.

When a difficult emotion shows up this week, ask yourself:

Can I make space for this feeling—and still take one small step toward what matters?

Next month, we begin a new theme: Coming Out of Hiding

We’ll explore what it means to take up space in your life—through how you show up, how you express yourself, and how you move through the fear of being seen.

This podcast is for informational purposes only and is not a substitute for therapy. If you or someone you know is struggling, please seek professional support.

If this episode resonated with you, please subscribe to our show, leave a review, and share it with someone who might benefit. It helps these conversations reach more people.

In this episode of Selves Unedited, Danielle Colborn and Dr. Maria-Christina Stewart continue their “spring cleaning the mind” series by exploring a form of mental clutter many people quietly carry: persistent thoughts about food, body weight, and shape.

These thoughts can feel overwhelming, convincing, and constant—but what if the goal isn’t to eliminate them, but to change your relationship with them?

Danielle and Maria zoom out to examine how our environments, habits, and internal patterns shape the mental noise we experience. They share practical, compassionate tools to help you step back from unhelpful thoughts, create more mental space, and reconnect with what truly matters.

1. Why you can’t control your thoughts—but you can influence your environment
2. How daily behaviors (like social media use or tracking habits) reinforce mental clutter
3. The hidden impact of avoidance and how it strengthens fear-based thinking
4. Common cognitive distortions (all-or-nothing thinking, mind reading, catastrophizing)
5. Why “fixing” thoughts isn’t always the most effective strategy

1. Set Yourself Up for Success:
2. Take an honest look at your environment—what you consume, who you’re around, and what messages you’re reinforcing daily.
3. Notice Patterns, Not Just Thoughts:
4. Identify recurring thinking styles like extremes or assumptions about others.
5. Externalize the Inner Critic:
6. Give your thoughts a name (e.g., “anxiety mind,” “perfectionist voice”) to create distance and perspective.
7. Practice Detachment Over Debate:
8. Instead of arguing with thoughts, allow them to exist while continuing to live your life.
9. Use Humor as a Tool:
10. Turning harsh thoughts into something playful (like a cartoon voice) can reduce their intensity.
11. Write It Out:
12. Journaling can help you see thoughts more clearly and even “dialogue” with them from a grounded, wise perspective.

1. Mental clutter often reflects what we repeatedly expose ourselves to and practice.
2. You don’t need to eliminate difficult thoughts to feel better.
3. Creating even a little distance from your thoughts can be powerful.
4. Real change happens through both external shifts and internal awareness.
5. With consistent practice, your relationship to your thoughts can change over time.

This podcast is not a substitute for therapy. If you’re struggling, please reach out to a qualified mental health professional.

If this conversation resonated with you, consider leaving a review or sharing it with someone who might benefit. Your support helps more people find these discussions.

In this short episode of Selves Unedited, Dr. Maria-Christina Stewart and Dr. Danielle Colborn continue the March theme of Spring Cleaning the Mind by exploring a gentle approach to change with small experiments.

When we try to grow or shift long-standing habits, it’s common for uncomfortable thoughts and emotions to arise. That discomfort can make change feel overwhelming or even impossible. Instead of treating growth like a test we have to pass, Drs. Stewart and Colborn suggest approaching it with curiosity—taking small, manageable steps and observing what we learn along the way.

Together, they discuss how breaking change into small behavioral experiments can help us move forward.

1. How big changes can feel overwhelming—and why small steps help
2. Using experiments when approaching growth
3. How anticipatory anxiety can make situations feel scarier than they actually are
4. Examples of behavioral experiments related to clothing, body image, and self-comfort
5. Why holding onto “goal clothes” can keep us stuck in painful thinking patterns
6. How small actions can help shift both behavior and mindset

What is one small experiment you could try this week that aligns with what truly matters to you? Try breaking it down into three manageable steps to help you get started.

If this episode resonated with you, please consider subscribing, leaving a rating or review, or sharing the episode with someone who might benefit. Your support helps more people find these conversations.

This podcast is intended for educational purposes only and is not therapy or a substitute for professional care. If you or someone you know is struggling, we encourage seeking support from a qualified mental health professional.