Let's Sit With This

Not all trauma is loud. In this episode of Let’s Sit With This, Kristen unpacks the kinds of childhood experiences that don’t always look like trauma—but still leave deep marks. From emotional neglect to chronic misattunement, we explore how early wounds shape our nervous system, our attachment styles, and our relationships in adulthood. If you’ve ever found yourself saying “I turned out fine” while still struggling with anxiety, p...

Welcome to Monday Growth Moment—a short weekly check-in about doing the hard things that help us grow.

In this trailer episode, I’m sharing where this series comes from and why it matters. It’s inspired by my own marathon training journey—but it’s not just about running. It’s about what happens when we stretch outside our comfort zones, challenge old beliefs, and show up for ourselves in new ways.

Whether your “hard thing” is physica...

In this first episode of Monday Growth Moment, I’m talking about how perfectionism got in the way of something that should’ve been joyful—my first marathon.

I share what it looked like to measure my worth by pace, how I started untangling that pressure, and what I’m doing differently as I start training again. If perfection has been creeping into your own goals or healing work, this one’s for you.

You’re still enough—even when you sl...

What if the way you relate to others—clingy, distant, or somewhere in between—started long before you had words to explain it? In this episode, Kristen breaks down what attachment is, how it forms in early life, and how those patterns can shape our sense of safety and connection well into adulthood. If you’ve ever felt like your relationships stir up old wounds you can’t quite name, this episode is for you.

This episode was created ...

Try this if you feel shut down, spaced out, or numb. This short practice is designed to gently help your body come back online after a freeze response. We’ll use small movements, breath, and orientation to bring you back into connection—at your own pace. There’s no rush, and no right way to do it. Just start where you are. 

This episode was created by Kristen Callaway, MSMFT, LMFT — a licensed therapist and the voice behind Let’s Si...

Try this when you’re feeling tense, anxious, or disconnected from your body. In this short guided practice, we’ll use color breathing—a simple visualization technique—to help ease discomfort and bring in calm. You don’t have to picture it perfectly. Just follow along and notice what feels even a little bit better. 

This episode was created by Kristen Callaway, MSMFT, LMFT — a licensed therapist and the voice behind Let’s Sit With Th...

If you’re feeling tense, anxious, or stuck in your head, this guided muscle relaxation can help you reconnect with your body and settle your nervous system. We’ll gently tense and release different muscle groups to invite a sense of calm and safety back in. You don’t need to get it perfect—just follow along and notice what your body needs. 

This episode was created by Kristen Callaway, MSMFT, LMFT — a licensed therapist and the voic...

 In this short guided practice, we’ll use the 4-7-8 breathing technique—a simple way to help slow your heart rate, calm anxious thoughts, and support your nervous system when things feel overwhelming. I’ll count each breath with you, so you don’t have to keep track. Whether you’re feeling panicked, wired, or just need a moment of stillness, this practice can help bring you back to center. Go at your own pace, and remember—you can s...

Feeling anxious, overwhelmed, or disconnected? This episode walks you through the 5-4-3-2-1 technique—a simple sensory grounding skill to help you come back to the present moment. You’ll use your sight, sound, touch, and other senses to gently reorient to what's around you and reconnect with your body. This practice is great for moments of panic, dissociation, or just when your thoughts are moving too fast. No pressure to get ...

Before we dive into grounding and mindfulness tools, I want to talk about something important: not every regulation skill will feel safe for every nervous system—and that doesn’t mean you’re doing it wrong. In this short episode, I share how trauma can impact your response to common grounding practices like breathwork, silence, or body-based exercises. You'll hear why it’s okay to adapt or skip techniques that don’t feel right...

 Ever wondered why your body spirals into anxiety or just totally shuts down—seemingly out of nowhere? In this first episode, Kristen breaks down the nervous system’s three main survival states—fight, flight, and freeze—using a relatable, polyvagal-informed lens. You'll learn what these states actually mean, how to recognize them, and why your reactions aren’t failures—they’re protection. If you’ve ever felt confused, ashamed,...

This is a short introduction to Let’s Sit With This—a podcast for anyone navigating anxiety, trauma, overwhelm, or just a lot of big feelings. I’m Kristen, a trauma therapist, and I’m here to offer guided grounding exercises, supportive conversations, and gentle space to slow down. Whether you’re in the middle of a panic spiral or just need a moment to breathe, you’re welcome here.

Let’s sit with what’s real, without judgment.

This e...