The Feminist Wellness podcast offers practical, empowering holistic medicine, psychology and life coaching advice for smart women who believe they can live powerful, fulfilling lives with optimized health. If traditional medicine or therapy haven’t given you the answers you need for your physical and mental health, if you’re stuck in an emotional pattern and feel like you can’t get free, if you’re still feeling frustrated, scared or anxious, despite all the self-help books you’ve read... this is the podcast for you. In each episode Victoria Albina, Life Coach, Nurse Practitioner, and Breathwork Healer, will teach you cutting edge Functional Medicine based methods for optimal health and wellness, how to listen to and trust your body, mind, and intuition so that you can reduce your anxiety, feel better in your body, and create more balance in your life. Download my free suite of meditations at https://victoriaalbina.com/freemeditationdownload/ as a thank you for reviewing the show on Apple Podcasts.
Ep #259: How to Create an Epic, Settle-Proof Love Life with Lily Womble
#259: The modern dating experience can be incredibly isolating, but you’re definitely not alone if you feel like you’re struggling. My guest today, Lily Womble, is an intersectional feminist dating coach who’s here to break down the seemingly endless list of dumb dating rules we're fed today so we can actually create the epic, healthy love life we all want. Lily Womble is the founder and CEO of Date Brazen: a company that helps badass feminist humans build joyful dating lives that make their right relationship inevitable. Join us on this episode as we explore what it means to take back our agency in dating, the importance of practicing self-compassion, and Lily’s intersectional feminist approach to settle-proofing your love life. Get full show notes and more information here: https://victoriaalbina.com/259
2/1/2024 • 39 minutes, 13 seconds
Ep #258: Needing to Be Needed
#258: How often do you catch yourself acting selflessly in an attempt to feel valued? You're not alone. Lots of us build our identity around the ways we're needed by others, sometimes without realizing it. Unfortunately, while feeling needed can temporarily satisfy a longing for connection or validation, this dependency creates a cycle of negativity that stands between us and true interdependence. So how can we define a new version of ourselves? Join me this week to discover the true cost of needing to be needed, how you might be using your selflessness story as a cloak against taking responsibility, and my favorite remedies for beginning to step away from this story. Get full show notes and more information here: https://victoriaalbina.com/258
1/25/2024 • 37 minutes, 18 seconds
Ep #257: Unearthing the Buried: Understanding and Healing from a ‘Sweep-It-Under-The-Rug’ Upbringing
#257: Do you find yourself feeling confused or frustrated in situations that demand an emotional response? How did it come to be this way, and what can we do to reconnect with our feelings? Avoidance of emotions in adulthood tends to overlap with an upbringing in which a "sweep-it-under-the-rug" philosophy was modeled, and this emotional silence leaves a profound and long-lasting imprint on us. Join me this week to learn the biological and psychological implications of growing up in an environment of emotional suppression, and how we can begin the process of emotional repair. Get full show notes and more information here: https://victoriaalbina.com/257
1/18/2024 • 36 minutes, 46 seconds
Ep #256: Somatics, Sex, and Embodiment with Honeydew Me
#256: I’ve had the honor of being a regular contributor to the Honeydew Me Podcast, hosted by Emma Norman and Cass Anderson. I was recently on the show to dive deep into somatics, sex, and feeling our feelings, and it was such a great conversation that I’m sharing that episode with you here. At Honeydew Me, Emma and Cass’s mission is to have conversations about mind-blowing orgasms, feeling confident in the bedroom, and busting through the shame of it all. Tune in as Emma, Cass and I explore why the work of somatics matters so much, and why we get somatically disconnected in the first place. Get full show notes and more information here: https://victoriaalbina.com/256
1/11/2024 • 1 hour, 2 minutes, 8 seconds
Ep #255: Embracing Your Values: A Journey Beyond Codependency, Perfectionism, and People Pleasing
#255: Our values offer us a sense of authenticity, which is critical for overcoming our emotional outsourcing habits. But embracing our values isn't just personal. It’s also a radical act of transformation in the face of systemic challenges like patriarchy and coloniality. So if embracing our values is so important, why do we often struggle to do it? Join me this week to learn why being guided by your values matters, what happens when you begin living by your values, and some of my favorite remedies for identifying and embracing them. Get full show notes and more information here: https://victoriaalbina.com/255
1/4/2024 • 36 minutes, 45 seconds
Ep #254: Reframing New Year’s Resolutions for More Self-Love, Connection, and Healing in 2024
#254: Many of us engage in the ritual of New Year’s resolutions without really questioning it. It’s just what we do, right? But this tradition may not be as supportive of your overall wellness as you think. This week, I’m inviting you to consider how you’re using New Year’s resolutions, and whether you want to continue with this ritual. Join me as I tease apart the practice of New Year's resolutions and help you assess how it's impacting you. You’ll learn how we tend to use New Year’s resolutions to beat ourselves up, why they often don’t last, and the keys to setting and keeping them in 2024. Get full show notes and more information here: https://victoriaalbina.com/254
12/28/2023 • 24 minutes, 27 seconds
Ep #253: Of Course They Did: A Tool for Dropping Judgment and Finding Acceptance
Whether you’re with your family of origin, your partner’s family, or your chosen family this holiday season, there’s one thing families are known for: pushing our buttons. To help you navigate the holidays with more peace and ease this year, I’m sharing one of my favorite tools for dealing with your beloved button-pushers, and it’s called Of Course They Did! If you often find yourself wishing the people in your life were different, even though they’re doing exactly what they’ve always historically done, this is the episode for you. Join me this week to learn what Of Course They Did entails, and how it gives you a moment of pause to ground yourself and remember how you want to think, feel, act, and be in this world. Get full show notes and more information here: https://victoriaalbina.com/253
12/21/2023 • 14 minutes, 9 seconds
Ep #252: What to Expect When You Come Out of Functional Freeze
#252: Lately on the podcast, we've been exploring the state of functional freeze – what it is, how it came to be, and how to shift out of it. If functional freeze has been your default for a while, you may notice some uncomfortable feelings crop up when you step out of it. That's why today I'll be helping you understand what happens internally once you emerge from functional freeze, and my top tips for adapting to your evolving self. Join me this week to learn how moving out of functional freeze is a journey of rediscovering healing, why it’s often filled with challenges but also growth, and how to be kind to yourself as you find your way back to a deeper, more connected, grounded you. Get full show notes and more information here: https://victoriaalbina.com/252
12/14/2023 • 43 minutes, 28 seconds
Ep #251: Thought Work & Somatics: Taking Back Your Brain with Kara Loewentheil
#251: Kara Loewentheil is the internationally-renowned host of the Unf*ck Your Brain podcast and author of the forthcoming book Take Back Your Brain. She helps women identify and disrupt the destructive narratives society has taught us to think about ourselves, and she’s here this week to dive into what it means to take back your brain. Join us on this episode as we dive into the thought work tool and the practice of somatics, and how both of these lenses are pivotal in releasing what’s currently holding you back. We’re exploring the central tenets of intersectional feminism, why there’s no perfect system for changing your experience, and how to get closer to living a life that feels aligned with your being. Get full show notes and more information here: https://victoriaalbina.com/251
12/7/2023 • 36 minutes, 45 seconds
Ep #250: The Beauty/Power of Ritual with Jaguar Mary X
#250: Jaguar Mary X is a ritual performance artist and creator of Midday and Midnight Medicine Journey. Their transformative work is informed by queer and Black feminist discourse, plant sentience, and shamanism, and they’re here this week to offer their wisdom on the beauty of ritual. After a life-shifting personal experience with mugwort, Jaguar Mary X has been sharing the plant’s healing properties through powerful ritual smudging performances. In this episode, the two of us explore how connecting with the plant kingdom is an act of interdependence, and the power of bringing both a scientific and woo lens to healing. Get full show notes and more information here: https://victoriaalbina.com/250
11/30/2023 • 32 minutes, 9 seconds
Ep #249: Food, Weight & Diet Talk: How to Find Greater Peace and Joy During the Holidays with Dana Monsees
#249: Turkey Day is upon us once again, which means food, weight, and diet talk is about to become rife. This time of year can be particularly challenging for those of us with emotional outsourcing ways of thinking. That’s why this week, I’m excited for you to hear a conversation from a couple of years ago that I recorded with my dear friend, Dana Monsees. Dana is a Dietitian-Nutritionist and Body Image Coach specializing in neutral nutrition for chronic health conditions. Hear Dana’s top tips for having difficult conversations around food, weight, and diet, why thought work and boundary-setting are vital during this time of year, and how giving yourself permission to experience joy and pleasure is the path to healing. Get full show notes and more information here: https://victoriaalbina.com/249
11/23/2023 • 49 minutes, 33 seconds
Ep #248: Functional Freeze (Part 3): The Remedies
#248: In the first two episodes of our Functional Freeze series, we’ve looked at the how and why of this debilitating nervous system state, as well as real-life experiences that can lead to it. Now, it’s time to dig into the remedies. Join me on this episode to hear what you can do to reclaim your one and only precious life from functional freeze. I’m showing you where to start in working with your body, the power of mindfulness when it comes to understanding somatic experiencing, and the potential outcomes of re-establishing a connection with yourself. Get full show notes and more information here: https://victoriaalbina.com/248
11/16/2023 • 37 minutes, 54 seconds
Ep #247: Functional Freeze (Part 2): Real-Life Stories of How It Came to Be This Way
#247: Last week, we began a vital conversation about the mixed nervous system state of functional freeze: what it looks like in practice and how commonly it shows up for those of us prone to emotional outsourcing. This week in part two, we're asking the question: how did it get this way? You'll hear multiple real-life examples from my own life and coaching work of experiences that lead to functional freeze. It's so easy to beat yourself up when you realize you're in the pattern, but functional freeze is a brilliant survival skill you learned in childhood. Hearing other people's experiences might help you see that there's nothing wrong with you, and help you understand how to change the pattern. Get full show notes and more information here: https://victoriaalbina.com/247
11/9/2023 • 37 minutes, 41 seconds
Ep #246: Functional Freeze (Part 1)
#246: This week, we’re taking a deep dive into a topic I can’t believe I haven’t already discussed on the show – the nervous system state of functional freeze. It’s part and parcel of the emotional outsourcing experience. So what does it mean and why do we find ourselves in it? Join me today to discover what the nervous system state of functional freeze entails, and why those of us with emotional outsourcing tendencies find ourselves chronically stuck in it. You’ll also hear how it can manifest both physically and psychologically, and make sure to tune back in next week to hear the remedies for getting to the other side of somatic self-disconnection. Get full show notes and more information here: https://victoriaalbina.com/246
11/2/2023 • 41 minutes, 56 seconds
Ep #245: Why We Regret & How to Stop
#245: This week, I’m re-sharing one of my favorite episodes from the podcast archive all about how regret is self-abandonment. The regret cycle is one we lean on and keep choosing for understandable reasons, but it’s time to understand why and how we can drop it because the truth is regret is not the solution to the future you want. Hear why living in regret is a form of self-abandonment, and how it doesn’t save us from repeating old patterns. I’m highlighting why we think regret is protective, how regret prevents from you seeing the power you have in your own life, and of course, the remedies for healing and dropping regret so you can get to the other side. Get full show notes and more information here: https://victoriaalbina.com/245
10/26/2023 • 33 minutes, 10 seconds
Ep #244: Polyvagal Theory: The Secret to Understanding Yourself
#244: This week, we are reviewing one of my absolute favorite topics to geek out on: polyvagal theory. Polyvagal theory is an incredibly helpful way to better understand our lived experiences and nervous systems, which is why it’s one of the main tenets of all the work I do across my various programs. I’m sharing how polyvagal theory is an important vessel for getting to know ourselves better, why learning to regulate our nervous system matters, and how to start seeing where you can drop guilt, blame, and shame around your patterns. Get full show notes and more information here: https://victoriaalbina.com/244
10/19/2023 • 43 minutes, 38 seconds
Ep #243: Overfunctioning
#243: Do you struggle to set boundaries with the people in your life? Are you prone to prioritizing everyone else’s well-being first, often not even realizing you have needs of your own? Are you in constant hyperdrive mode, striving to do more and more, only to eventually burn yourself out? Join me today to learn where overfunctioning comes from and how it manifests in our lives. I’m showing you how it not only takes a toll on our relationships, but our physical, mental, and emotional health too, and my top tips for beginning to address your overfunctioning habit to lead a healthier, happier life. Get full show notes and more information here: https://victoriaalbina.com/243
10/12/2023 • 40 minutes, 26 seconds
Ep #242: Feeling Your Feelings Somatically (Part 2)
#242: Last week, we talked all about feeling our feelings somatically and the myriad of reasons doing so can help us live richer, more fulfilling lives with more connection to ourselves and our loved ones. You heard in detail why we don’t feel our feelings, and in part two today, we’re exploring the how-to of feeling your feelings somatically. Tune in this week to discover how to begin feeling your feelings somatically. I’m showing you why practicing this creates capacity in your nervous system to feel the emotions you most want, what you’ll find if you allow and stay with difficult emotions, how to kitten-step your way to feeling your feels, and my top tips for supporting yourself through this process. Get full show notes and more information here: https://victoriaalbina.com/242
10/5/2023 • 29 minutes, 40 seconds
Ep #241: Feeling Your Feelings Somatically
#241: “Feeling your feelings” is a term you may have seen all over social media, and it can be an incredibly supportive and loving thing to do. However, as we do here on Feminist Wellness, we also need to proceed with caution and care when it comes to addressing the emotions that live within us. Join me this week to discover why you may not habitually feel your feelings, the common fears that may arise about doing so, and how to gain a different way of relating to your emotions. I’m also diving into why we want to feel our feelings somatically, and what can improve in our lives when we do. Get full show notes and more information here: https://victoriaalbina.com/241
9/28/2023 • 29 minutes, 42 seconds
Ep #240: Overexplaining
#240: Offering unnecessarily exhaustive explanations is a very smart coping mechanism we develop, usually in childhood. However, while overexplaining can provide short-term relief, it also reinforces the very emotional outsourcing cycles we’re trying to escape. Join me today to discover the common origin stories that lead to the habit of overexplaining, how it affects our nervous system, and what we can do to start breaking free from this cycle. I’m sharing some of the science behind why we feel the need to overexplain, the power of nurturing self-compassion in this work, and my favorite ways for practicing more concise, direct communication. Get full show notes and more information here: https://victoriaalbina.com/240
9/21/2023 • 35 minutes, 29 seconds
Ep #239: Shame Work: The “Armor” of Emotional Outsourcing with Andrea Owen
#239: I’m speaking to coach, three-time best-selling author, and all-around badass Andrea Owen. Andrea helps smart, high-achieving women let go of five default behaviors that leave them feeling terrible so they can engage in better coping mechanisms around shame. She’s here to introduce us to the shame work she writes about in her book, How to Stop Feeling Like Sh*t. Join us as Andrea and I explore the wound of shame and how our emotional outsourcing behaviors act as an armor to help us avoid shame. She’s walking us through the different frameworks she uses to guide her clients through shame, and why approaching yourself with compassion and understanding is key to healing your wounds. Get full show notes and more information here: https://victoriaalbina.com/239
9/14/2023 • 49 minutes, 16 seconds
Ep #238: How to Be the Cake & Let Everyone Else Be the Icing
#238: We tend to look for other people to be the main attraction in our lives, to save us, and to be our cake. Tune in to learn the importance of embodying your own cakefulness, and how waiting for someone else to be your cake might be the root cause of your relational pain. You’ll hear why you are the main dessert, how to let everyone else be a delightful addition, and why your whole life can change in every possible way when you step into being the cake. Get full show notes and more information here: https://victoriaalbina.com/238
9/7/2023 • 31 minutes, 59 seconds
Ep #237: Grief and Grieving: It’s Okay to Not Be Okay with Krista St-Germain, Charlene Lam, and Briana Simmons
#237: With transitions come grief, and whether it relates to death or non-death losses, it’s a topic we don’t talk about enough. Tune in today to hear three brilliant experts on grief, Briana Simmons, Charlene Lam, and Krista St-Germain, share their expertise on why we suck at grief, and how we can begin grieving in a nervous-system-based and somatically-embodied way. You’ll hear what we need to increase our capacity to grieve, why this process will be unique to each and every person, and how we can support ourselves through grief spirals. Get full show notes and more information here: https://victoriaalbina.com/237
8/31/2023 • 45 minutes, 9 seconds
Ep #236: Unraveling the Threads of Unsolicited Advice: Nurturing Authentic Connections
#236: Whether you resonate with the habit of offering unsolicited advice or you’ve been on the receiving end of it, it can have significant implications on our relationships and be a wicked bummer for everyone involved. Join me this week as I unravel the threads of unsolicited advice in the name of nurturing healthier, more authentic, and loving connections. You’ll hear why it can cause huge ruptures in our relationships, why it’s the antithesis of interdependent living, and remedies, from the lens of both giving and receiving unsolicited advice. Get full show notes and more information here: https://victoriaalbina.com/236
8/24/2023 • 29 minutes, 23 seconds
Ep #235: Were You Raised by Emotionally Immature Parents?
#235: Were you raised by emotionally immature parents? Do you have a feeling you might be an emotionally immature parent? This week, learn how to show up as the intentional and authentic person you want to be, despite your parenting experience. You’ll hear why emotionally immature parents get to be that way, and my process for bringing in compassionate healing, whether you were raised by emotionally immature parents or want to address your own emotional immaturity as you parent your kiddos. Get full show notes and more information here: https://victoriaalbina.com/235
8/17/2023 • 34 minutes, 57 seconds
Ep #234: The Anatomy of Anxiety with Ellen Vora, MD
#234: The world we live in makes it pretty challenging for us to feel truly well. When we constantly receive messages about how we’re broken, wrong, or need to change, and all of that is layered with the anxiety of needing to get it all perfect, what we can do to feel better? This week, I’m speaking to holistic psychiatrist and author Ellen Vora MD. She's showing us why true anxiety can be a great teacher, and how to take kitten steps towards feeling better. You’ll hear why a gentle, grace-giving approach is vital, her tips for witnessing your needs without shame or drama, and the power of leaning into and surrendering to curiosity around your anxiety. Get full show notes and more information here: https://victoriaalbina.com/234
8/10/2023 • 47 minutes, 29 seconds
Ep #233: Astrocartography with The Spirit Sis, Steffi
#233: I'm getting my astrocartography chart read by psychic medium, astrologer, and intuitive energy healer, Steffi, a.k.a The Spirit Sis. Astrocartography is an ancient medium that Steffi uses in her practice to help, inform, and support her clients. She uncovers places on the globe where you should travel to, live near, find inspiration from, as well as places to avoid altogether. Steffi is walking us through the complex field of study that is astrocartography and how using this tool can be incredibly life-changing, because as you’ll hear, this information does not lie! Get full show notes and more information here: https://victoriaalbina.com/233
8/3/2023 • 45 minutes, 30 seconds
Ep #232: Diversity, Equity, and Inclusion with Trudi Lebrón
#232: I'm joined by the amazing Trudi Lebrón this week. She’s an author, coach, and consultant for equity-centered businesses, and she’s here to highlight the importance of building a critical equity lens when moving from a codependent existence into interdependence. We discuss how we learn our emotional outsourcing tendencies, and why we need diversity, equity, and inclusion in all helping industries. Trudi is sharing her thoughts on feeling othered, remedies for when your identity and worth are externalized, and her top tips for participating in conversations about diversity, equity, and inclusion. Get full show notes and more information here: https://victoriaalbina.com/232
7/27/2023 • 41 minutes, 38 seconds
Ep #231: Needs: Strategies for Healthy Self-Expression (Part 2)
#231: Discover how to remedy the vicious cycle of frustration and resentment around your unmet needs. I’m sharing some of the indirect ways we attempt to get our needs met, why these strategies don’t serve us or those we love, and six ways we can start voicing our needs in loving ways while honoring the other person’s reply. Get full show notes and more information here: https://victoriaalbina.com/231
7/20/2023 • 25 minutes, 25 seconds
Ep #230: Needs: How to Recognize & Voice Them (Part 1)
#230: This week, we explore the beauty of having needs. We will delve into the stories we tell ourselves about our needs, which often make it challenging for us to express them. We will also discuss the common issues of over-giving while neglecting our own needs, why we tend to downplay or apologize for our needs, and how to start understanding and voicing our own needs. Get full show notes and more information here: https://victoriaalbina.com/230
7/13/2023 • 21 minutes, 20 seconds
Ep #229: Let’s Talk About Sex, Baby with Danielle Savory and Sonia Wright, MD
#229: To illuminate the ripple effects that exploring your sexuality can have on your life, I’m sitting down with Danielle Savory and Sonia Wright, MD. Danielle is a sex coach who brings in her background in neuroscience to help her clients understand how their brains impact their bodies, and Sonia is The Midlife Sex Coach for Women who helps women have the best life in and out of the bedroom. Danielle and Sonia share their insights on the problems that can occur when your sexuality is focused outside of you, why this work is so much more far-reaching than just having more orgasms, and their tips for living a pleasure-first life. Get full show notes and more information here: https://victoriaalbina.com/229
7/6/2023 • 43 minutes, 20 seconds
Ep #228: How to Build Unshakeable Confidence in Your Needs with Mara Glatzel
#228: I’m joined by podcast host, coach, writer, and author of Needy: How to Advocate for Your Needs and Claim Your Sovereignty, Mara Glatzel. She works with people to grow from self-abandonment to self-partnership by supporting them in reclaiming their needs, and we’re exploring what it means to be in partnership with our needs and how to start getting accustomed to trusting ourselves and our bodies. Mara is offering her insights on why we often don’t advocate for our needs, the reason it can feel alarming to wake up to our needs, and how to let your bodily wisdom lead you in championing your needs with grace, ease, and confidence. Get full show notes and more information here: https://victoriaalbina.com/228
6/29/2023 • 43 minutes, 21 seconds
Ep #227: Getting Anchored: Healing the Self-Abandonment Cycle
#227: Discover how to have your own back when you want to say no, instead of continuing to keep others happy at your expense by abandoning yourself. You’ll hear how to intervene when you notice the self-abandonment cycle playing out, and my favorite ways to recenter and ground myself when I’m in the cycle. Get full show notes and more information here: https://victoriaalbina.com/227
6/22/2023 • 29 minutes, 42 seconds
Ep #226: Getting Anchored: The Self-Abandonment Cycle
#226: The self-abandonment cycle is a common response for those of us with emotional outsourcing habits. We look to over-give, over-perform, and over-function more than we want or have the capacity to, and it’s leading to a painful cycle that’s no longer serving you in your adult relationships. It’s a lot to realize we’ve been living in this cycle, often for decades, if not an entire lifetime. That’s why, on this episode, you’ll get a refresher on how the self-abandonment cycle gets activated and how it’s showing up for you before we discuss healing the self-abandonment cycle next week. Get full show notes and more information here: https://victoriaalbina.com/226
6/15/2023 • 29 minutes, 47 seconds
Ep #225: Live Coaching in Anchored
#225: It’s beautiful to watch the power of coaching in action, and if you’ve ever felt any sense of nervousness or trepidation about getting coached, this is your opportunity to observe and experience a taste of it for yourself. I'm sharing a live coaching call from inside Anchored. The three clients you’re hearing from are vulnerable, open-hearted, direct, and tap into their own lived experiences as they ask for support in coaching. This conversation offers valuable insight into what it’s like in our Anchored family and what it's like to get coached. Get full show notes and more information here: https://victoriaalbina.com/225
6/8/2023 • 46 minutes, 11 seconds
Ep #224: Receiving and the Trap of Independence
#224: If you wear self-sufficiency as a badge of honor, or feel the need to take care of others while denying your own vulnerability and need for support, listen in. The top beliefs that block us from receiving love and care are what leave us in the trap of independence, and you’ll hear why stout independence is actually problematic for you and the world. Get full show notes and more information here: https://victoriaalbina.com/224
6/1/2023 • 32 minutes, 54 seconds
Ep #223: Getting Anchored with Ruth Duren
#223: If you’re living with codependent, perfectionist, and people-pleasing tendencies and feel like you’re uniquely terrible or have defects in your character, listen in. Ruth Duren is a phenomenal Master Certified life coach who helps immigrant businesswomen stop working harder than they need to while making more money, and she’s living proof of the power of stepping out of emotional outsourcing. Ruth shares what life was like for her before Anchored, her experience in our community, and the transformations she’s experienced. She’s offering her insights on the power of being somatically connected with yourself, how she’s making a huge return on her investment, and her advice to anyone who is on the fence about joining. Get full show notes and more information here: https://victoriaalbina.com/223
5/25/2023 • 38 minutes, 48 seconds
Ep #222: When Your Partner is Chronically Dissatisfied
#222: Discover what you can do when you truly love someone whose chronic Eeyore stance on life is leaving you feeling stuck. I’m sharing my insights on why we stay with folks living in a sense of chronic dissatisfaction, important reminders to keep in mind if this is your experience, and my tips for supporting yourself as you consider your future. Get full show notes and more information here: https://victoriaalbina.com/222
5/18/2023 • 32 minutes
Ep #221: Finding Satisfaction from Chronic Dissatisfaction
#221: Are you tired of feeling stuck in a perpetual state of dissatisfaction? Do you often find yourself irritable or angry at the world around you? Join me as I guide you through a transformative process of self-discovery and exploration. You'll learn how to get curious about your negative habits, and discover the remedies for living a happier, more joyful life. Don't let chronic dissatisfaction hold you back any longer, my love – tune in now to start your journey towards a more fulfilling life. Get full show notes and more information here: https://victoriaalbina.com/221
5/11/2023 • 34 minutes, 10 seconds
Ep #220: Chosen Family and Somatic Healing with Sara Bybee Fisk
#220: In this capitalist, white settler colonialist framework we’re living in that teaches us we should compete with each other, my guest and I have both decided to be dedicated to our mutual growth instead. Sara Bybee Fisk is a Master Certified Coach and instructor who teaches women to eliminate people pleasing and perfectionism from their lives, and she’s here to talk all things somatic healing and platonic love. Get full show notes and more information here: https://victoriaalbina.com/220
5/4/2023 • 47 minutes, 34 seconds
Ep #219: Allowing Life's Ebbs and Flows
#219: There’s a powerful story within most of us that says we’re succeeding when we’re happy, and failing when things feel challenging. If you’re moving your life forward, i.e. doing something that is worthy of a shiny gold star, you’ll get an unequivocal celebration from society. On the other hand, if you’re in a moment of rest and stillness, you’re simply not doing enough. Hear how you might have learned to push away or fight against the ebbs in favor of energetic flow in your life. I share why it’s vital to honor your ebbs, what becomes available when you do so, and some of my favorite guiding questions to ask yourself when you’re sitting with an ebb. Get full show notes and more information here: https://victoriaalbina.com/219
4/27/2023 • 22 minutes, 48 seconds
Ep #218: Somatics and Interdependence
#218: Somatic practices can be incredibly helpful for breaking free from codependent, perfectionist, and people-pleasing habits; to go from emotionally outsourcing to being the source of your own emotional grounding and centering. I share what somatic practices involve and how they play a role in stepping out of emotional outsourcing. Hear the vital first kitten step in incorporating somatic practices into your daily life, and some of my favorite simple practices for you to begin with. Get full show notes and more information here: https://victoriaalbina.com/218
4/20/2023 • 29 minutes, 45 seconds
Ep #217: You Are Not Your Thoughts
#217: What thoughts come up for you on the regular? What thoughts make their way into your consciousness without you even realizing it? We are built to believe the things we hear in the world around us, and if we aren’t pausing to be thoughtful about our thinking, we can start to believe negative, painful thoughts about ourselves and others. In this episode, I encourage you to contemplate the idea that you are not your thoughts and show you why doing so can help you live more intentionally. Get full show notes and more information here: https://victoriaalbina.com/217
4/13/2023 • 32 minutes
Ep #216: Getting Anchored with Lisa Candera
#216: April is Autism Awareness Month, so I thought it only seemed fitting to share my conversation with Anchored member, Lisa Candera. Lisa, a.k.a. The Autism Mom Coach, is the single parent of a child with Autism, a certified life coach, and a lawyer. She helps moms raising kids with Autism show up to their lives as the parent they want to be, even when parenthood looks nothing like they imagined. Lisa shares the gifts of our Anchored community and the transformations she’s experienced since joining. She’s offering the ways in which she learned to integrate coaching, breathwork, thought work, and somatics into her life, and how her dedication to this work has changed everything. Get full show notes and more information here: https://victoriaalbina.com/216
4/6/2023 • 37 minutes, 49 seconds
Ep #215: Making Intergenerational Change with Genie Albina
#215: My favorite little sister, Genie Albina, joins me today to discuss family systems from the perspective of being a change agent. Genie is a certified Parent Coach who works with both teachers and parents, a mom of two kiddos, and is now an official coach inside Anchored. Making intergenerational change takes a lot of strength, courage, and self-reflection. So, what do you do when you’re the intergenerational trauma bond breaker, or the one doing ancestral healing, and that’s not what’s happening in the rest of your family system? Find out in this episode. Get full show notes and more information here: https://victoriaalbina.com/215
3/30/2023 • 37 minutes, 51 seconds
Ep #214: Understanding and Reframing Your Attachment Style with Honeydew Me
#214: This week, hear a conversation I had recently with Cass and Emma of the Honeydew Me Podcast where I broke down the different attachment styles and explored how we can begin moving towards secure attachment. Learn how our attachment styles bleed into all of our relationships, what secure attachment looks and feels like, and how to practice inner caretaking as you begin understanding and reframing your attachment style. Get full show notes and more information here: https://victoriaalbina.com/214
3/23/2023 • 51 minutes, 27 seconds
Ep #213: Your Nervous System and Substances
#213: If you are ready to see what your life might look like without the substances of your choice, listen in. I’m sharing why I’m no longer available for substances to dysregulate me, the realizations I had when I removed caffeine from my life, and some questions you can ask yourself as you take a step back from substances of dysregulation. Get full show notes and more information here: https://victoriaalbina.com/213
3/16/2023 • 30 minutes, 12 seconds
Ep #212: Meditating with Your Eyes Open
#212: It’s amazing to be able to step out of the life we’ve been living to take time, go on retreat, and step into deep inquiry about the experience of being human. While I love retreats, I also live in this world that includes a shadow side, hard edges, and a tenderoni nervous system. This is where the literal and metaphorical notion of meditating with our eyes open comes into play. Discover how the concept of meditating with your eyes open is a way to come home to yourself while also being in and receiving the world exactly as it is. You’ll hear how it trains your mind and body to find calm and stillness while meeting the challenges before you, and how it helps you flow with life, instead of against it. Get full show notes and more information here: https://victoriaalbina.com/212
3/9/2023 • 24 minutes, 53 seconds
Ep #211: Belonging and Connection
#211: A sense of belonging is so core to the human experience, but for us folks living in codependent, perfectionist, and people-pleasing mindsets, we unwittingly hold on to stories that work against our human endeavor of belonging. For us emotional outsourcers who are always looking outside ourselves for approval and validation, being mindful of and healing our stories about our ability to belong is vital, and that’s what we’re doing today. I’m exploring what to do when you struggle to feel like you belong, why cultivating connection is actually an inside job, and how to begin fostering it. Get full show notes and more information here: https://victoriaalbina.com/211
3/2/2023 • 33 minutes, 36 seconds
Ep #210: Getting Anchored with Charlene Lam
#210: I’m delighted to introduce you to Charlene Lam, a certified grief coach, curator, speaker, and founder of The Grief Gallery. Charlene is here to share her experience of being in Anchored and her thoughts on group coaching. She shares how somatic coaching in Anchored differs from anything else she's experienced, why she now has a deep affection for her mind, body, and spirit, and how learning to tend to herself has transformed every aspect of her life. Get full show notes and more information here: https://victoriaalbina.com/210
2/23/2023 • 36 minutes, 20 seconds
Ep #209: Overcoming Fawning
#209: If you’re tired of spending another day of your precious life in the fawn response, and instead, you’re ready to speak your truth and live in your sacred anger, you’re in the right place, my love. This week, I share three signals of chronic fawning so you can start to see where you might identify with this habit. You’ll hear how it is a survival skill that simply isn’t necessary anymore, and how to heal from the damage of living in a chronic fawn response so you can reclaim your right to healthy, sacred anger. Get full show notes and more information here: https://victoriaalbina.com/209
2/16/2023 • 27 minutes, 39 seconds
Ep #208: Fawn Response and Healthy Anger
#208: You’ve likely heard of fight, flight, and freeze nervous system responses as ways we protect ourselves when our boundaries are crossed, but there is a fourth: fawning. Fawning shows up for a lot of people, especially for those of us raised as girls and living as women, and this week, we’re exploring what it looks and feels like, and why you might have developed this habit in the face of anger. Get full show notes and more information here: https://victoriaalbina.com/208
2/9/2023 • 24 minutes, 56 seconds
Ep #207: Healthy Anger (Part 2)
#207: Join me this week to hear how the codependent, perfectionist, and people-pleasing thought habits we live with can be understood in the context of healthy anger, and how reclaiming that anger is one path that helps us heal. I’m sharing the socialization and conditioning that minimizes our experience of anger, guiding questions you can ask in the midst of anger, and the remedies for beginning to reconnect to your healthy anger. Get full show notes and more information here: https://victoriaalbina.com/207
2/2/2023 • 30 minutes, 53 seconds
Ep #206: Healthy Anger (Part 1)
#206: If you can relate to fearing or simply not knowing how to voice your anger, the notion of healthy anger may be radical to you, and you’re going to hear all about it this week. Join me to discover what healthy anger means, and why it’s your birthright to feel and express it. You’ll hear what causes us to lose touch with and talk ourselves out of anger, why anger is actually our friend, and how to begin giving voice to your healthy anger. Get full show notes and more information here: https://victoriaalbina.com/206
1/26/2023 • 32 minutes, 40 seconds
Ep #205: Holding On To What Doesn’t Serve Us
#205: This week, we’re diving into how and why human beings hold on to what simply doesn’t serve us. This is a habit that’s particularly common for us emotional outsourcers, where the stories we tell on repeat about ourselves and our lives take up so much real estate in our minds and bodies, and feel impossible to let go of. So join me to to discover how we can use the invitation of winter to prune back, let go, and discard what doesn’t serve us. Get full show notes and more information here: https://victoriaalbina.com/205
1/19/2023 • 32 minutes, 40 seconds
Ep #204: Getting Anchored: Margot’s Experience
#204: This week, I sat down with Anchored alumnus Margot Hanley, a life coach who specializes in coaching parents of transgender and gender non-conforming children. Join us as Margot shares why she felt called to join Anchored and the transformations she’s experienced both as a member and now as a graduate. She’s offering her insights on the time and financial investment necessary, the importance of consent in coaching, and her thoughts on getting coached in the collective. Get full show notes and more information here: https://victoriaalbina.com/204
1/12/2023 • 44 minutes, 56 seconds
Ep #203: Getting Anchored: Inner Child Science
#203: Tune in this week to discover how to start coming into relationship with your inner children and the science behind this process. I’m showing you what inner child work is and isn’t, the clues to look out for that signal doing this work could be super supportive for you, and the key takeaways I’ve learned from doing this work in my own life and with my clients. Get full show notes and more information here: https://victoriaalbina.com/203
1/5/2023 • 35 minutes, 38 seconds
Ep #202: The Ritual of New Year’s Resolutions
#202: If New Year’s resolutions are a tradition that has never felt loving to you and has instead been an exercise in beating yourself up, the good news is you get to make intentional choices about how and what you want to make shifts towards. You’ll hear the insidious reasons we set resolutions, why they often don’t stick, and the importance of deciding you are lovable as you are right now. Get full show notes and more information here: https://victoriaalbina.com/202
12/29/2022 • 25 minutes, 12 seconds
Ep #201: Your Intuition vs. Trauma
#201: This week, I’m showing you how your intuition and trauma responses interplay with each other, and how to discern the difference between the two. For those of us with early attachment wounds, or who have trouble sifting through what’s anxiety, trauma, or intuition, the best news is you get to reconnect with your intuition, slowly but surely, kitten-step style, and I'm showing you how in this episode. Get full show notes and more information here: https://victoriaalbina.com/201
12/22/2022 • 34 minutes, 22 seconds
Ep #200: How to Trust and Reclaim Your Intuition
#200: So much of the work of healing from our emotional outsourcing habits boils down to trusting ourselves deeply. Your intuition is a potent and powerful ally in your life when you listen to it with self-love and self-trust, and I’m showing you how on this episode. Discover how to awaken your instincts and let your intuition know you’re here and listening. Get full show notes and more information here: https://victoriaalbina.com/200
My tender ravioli! We are celebrating 200 episodes of the Feminist Wellness Podcast and we’re doing a giveaway to mark the occasion! 1st prize: 50 min coaching session with me (holy wow!!) 2nd prize: I will record a personal pep talk just for you on the topic of your choosing! Struggling with boundaries? Want to boost your self-confidence? Anchor in you and ventral vagal? I’m on it! 3rd prize: A seat in the next Breathwork group - on the house! Our 200th episode is on Dec 15th and you’ve got until December 31st to enter. To get all the deets on how to enter, visit https://victoriaalbina.com/200giveaway/ Winners will be chosen at random and will be emailed in the new year and announced on the show
12/9/2022 • 1 minute, 31 seconds
Ep #199: Trauma: What It Is & How It Shapes Our Lives
#199: It seems everyone is talking about trauma these days, which I’m so delighted about. It’s high time we pause to talk about what trauma is and how it can shape our lives because, my darling, it really matters. This week, I’m sharing examples of the more subtle, chronic traumas of everyday life, how to identify if trauma is part of your experience, and the remedies that will help you support yourself as you begin listening to your subtle cues of dysregulation. Get full show notes and more information here: https://victoriaalbina.com/199
12/8/2022 • 41 minutes, 4 seconds
Ep #198: Getting Anchored with Dr. Maylin Gonzalez, OD
#198: I recently sat down with one of our amazing Anchored members, Dr. Maylin Gonzalez, OD, to discuss her experience of our community and how radically her life and relationships have shifted since. Join us to discover how, even though everything might feel broken right now, that there is a way out. Life can be different. Maylin is a shining example of what our work together can do for your life, and you’re hearing all about it on this episode. Get full show notes and more information here: https://victoriaalbina.com/198
12/1/2022 • 53 minutes, 10 seconds
Ep #197: When You Get Unstuck and Others Don’t Like It
#197: You might be well down your own healing path, but what do you do if the people you love are not interested in doing the same? And what if they don’t like the changes you’ve made in your life? These are the questions I’m addressing this week by discussing change and stuckness, both of your own and for those around you. Get full show notes and more information here: https://victoriaalbina.com/197
11/24/2022 • 31 minutes, 45 seconds
Ep #196: Interdependence
#196: Join me on this episode as I offer the five key differences between habitually emotionally outsourcing and showing up with an energy of interdependence. You’ll hear the differences as they relate not only to your relationships but with yourself too, and two pieces of homework that will help you explore what moving the needle toward interdependence might look like for you. Get full show notes and more information here: https://victoriaalbina.com/196
11/17/2022 • 23 minutes, 27 seconds
Ep #195: Nerding Out on Codependency, Nervous System, Somatics, and Feminism with Kara Loewentheil
#195: This week, I’m sharing a conversation I had a while back with my dear friend and tremendous coach Kara Loewentheil over on her podcast. Tune in as Kara interviews me about all of the things I love the most: somatics, codependency, coaching, our nervous system, our inner children, and how all of these can help us understand what’s going on in our beautiful brains and bodies. Get full show notes and more information here: https://victoriaalbina.com/195
11/10/2022 • 37 minutes, 5 seconds
Ep #194: Getting Anchored: Codependency, Perfectionism and All-or-Nothing Thinking
#194: Join me this week to discover how, with a little pause, you can recognize your own power to choose a way of thinking that helps you step more fully into your autonomy, agency, and authenticity. I’m showing you why defaulting to all-or-nothing thinking feels like the safe choice, the biochemical stress response this elicits, and the beauty of learning to live in the grey. Get full show notes and more information here: https://victoriaalbina.com/194
11/3/2022 • 30 minutes, 21 seconds
Ep #193: Codependency vs. Interdependence
#193: If you’re done living from the neck up, suffering, and enduring relationships that don’t feel balanced or reciprocal, listen in. Discover the true differences between codependent thinking and interdependence, how to locate yourself in this work, and why it is not your fault for the thinking patterns you were taught to use to feel safe. I’m sharing how to start doing this work of healing and why it requires balance, mutuality, and interconnectedness. Get full show notes and more information here: https://victoriaalbina.com/193
10/27/2022 • 32 minutes, 6 seconds
Ep #192: Why Overcoming Codependency is VITAL for Coaches
#192: Listen in this week to hear Jenn Baron, Erika Belanger, Erin Pinto, and Tobi Fairley share how being a part of Anchored has transformed their lives and businesses. They’re diving into how codependency, perfectionism, and people pleasing were showing up for them, and the biggest shifts they’ve experienced since learning the tools and resources offered inside Anchored. Get full show notes and more information here: https://victoriaalbina.com/192
10/20/2022 • 1 hour, 3 minutes, 16 seconds
Ep #191: Getting to Neutral
#191: If you’re ready to stop letting your old thought habits rule your life and give yourself the gift of choice in how you relate to yourself and the world, I invite you to try the thought exercise of getting to neutral. You’ll discover why this is an especially important tool for us folks with codependent, people-pleasing, and perfectionist habits, and how to begin implementing this in both small and big-feeling moments. Get full show notes and more information here: https://victoriaalbina.com/191
10/13/2022 • 29 minutes, 25 seconds
Ep #190: When It’s Not Just Your Thoughts
#190: Join me this week to discover why it makes so much sense that we’re detached from our biological impulses, and how to start connecting with your body’s deep intelligence so you can start giving yourself the basic attention every human needs. And to do that, I’m offering a list of guiding questions you can ask yourself in the midst of a thought spiral. Get full show notes and more information here: https://victoriaalbina.com/190
10/6/2022 • 34 minutes, 43 seconds
Ep #189: For When Your Brain and Body Say No
#189: Join me this week as I invite you to question what it would be like to just decide you’ve done enough for right now. I’m showing you why we folks with codependent, perfectionist, and people-pleasing habits tend to work ourselves to the bone, the consequences of doing so when your brain and body ask for a pause, and my favorite tools and practices you can lean on when you find yourself unable to get to work or take action. Get full show notes and more information here: https://victoriaalbina.com/189
9/29/2022 • 28 minutes, 32 seconds
Ep #188: Stop Taking Things Personally
#188: Discover the many reasons we take things personally, what becomes possible when we stop taking things personally, and the keys to reframing this habit. I’m showing you the role of codependency, perfectionism, and people pleasing in this cycle, and all of my favorite tools for beginning to slowly remove negative self-talk from your inner and outer dialogue. Get full show notes and more information here: https://victoriaalbina.com/188
9/22/2022 • 39 minutes, 2 seconds
Ep #187: Drama, Drama, Drama
#187: Join me this week as I show you what drama is, what it isn’t, why you may find yourself at the center of drama more often than you’d like. And of course, I share what you can do about it and the remedies to creating or participating in drama so you start to see it more as a choice rather than an inevitability. Get full show notes and more information here: https://victoriaalbina.com/187
9/15/2022 • 36 minutes, 6 seconds
Ep #186: Getting Anchored: Natalie’s Experience
#186: I’m sitting down with one of our members of the most recent cohort of Anchored, Natalie, to share her experience of being inside Anchored and the transformations she’s witnessed since being a part of our community. In her work as a management consultant and as a busy mama of two, she felt it was her work to prioritize deeper connection and growth, and as you’ll hear, that’s exactly what she did. Get full show notes and more information here: https://victoriaalbina.com/186
9/8/2022 • 30 minutes, 38 seconds
Ep #185: Disorganized Attachment
#185: Tune in this week to understand the murky waters of disorganized attachment, and see how we can develop more secure ways of moving through the world. I’m sharing how to see where disorganized attachment might be showing up through your habits, or those of the people you love, so you can show up with compassion, curiosity, and care for yourself or anyone else who needs it. Get full show notes and more information here: https://victoriaalbina.com/185
9/1/2022 • 30 minutes, 57 seconds
Ep #184: Avoidant Attachment
#184: This week, I’m diving into avoidant attachment and grounding you in what secure attachment can look and feel like so you have a vision of what’s possible. Discover the hallmarks of avoidant attachment and the remedies so you can start your journey into a more secure attachment style. Get full show notes and more information here: https://victoriaalbina.com/184
8/25/2022 • 32 minutes, 44 seconds
Ep #183: Getting Anchored: Attachment Styles
#183: Join me this week for the first of a three-part attachment styles deep dive. You’ll discover how attachment theory often shows up, why attachment styles don’t mean anything about who you are, and how you can apply them to shift your relationships. And make sure to keep tuning in over the coming weeks as I continue nerding out on this topic. Get full show notes and more information here: https://victoriaalbina.com/183
8/18/2022 • 48 minutes, 43 seconds
Ep #182: Using Magic For Healing, Connection, And Making Heart-Centered Decisions With Sarah Gottesdiener
#182: This week, I’m delighted to share a conversation I had with Sarah Gottesdiener of the Moonbeaming podcast: a show for the modern witch and magical critical thinker. We had a conversation over on her podcast about all things nervous system healing, codependency, and the patriarchy, and we’re continuing our discussion here. She’s showing us what it can look like to use magic for healing, connection, and making heart-centered decisions. Get full show notes and more information here: https://victoriaalbina.com/182
8/11/2022 • 44 minutes, 55 seconds
Ep #181: How to Shift Your Experience of Resistance (Part 2)
#181: If you hear that voice telling you to just watch Netflix, relax, and ignore the world, I’m showing you how to feel grounded, present, and calm while you sit in that resistance, so you can move toward life’s challenges while honoring your nervous system, feeling connected, and creating safety. Get full show notes and more information here: https://victoriaalbina.com/181
8/4/2022 • 26 minutes, 18 seconds
Ep #180: Understanding the Energy of Resistance (Part 1)
#180: Discover why the way we typically address resistance is one I find problematic from a nervous system standpoint, and how to shift how you think and talk about it. I’m offering my five-step process for lovingly supporting yourself in the presence of resistance, and I’ll be back next week to get into the nitty-gritty how-to remedies. Get full show notes and more information here: https://victoriaalbina.com/180
7/28/2022 • 25 minutes, 47 seconds
Ep #179: Getting Anchored with Roxanne Darrow
#179: Tune in this week to discover the power of healing in community. Ghostwriter Roxanne Darrow is sharing how being in the Anchored community and using the tools we teach there helped her prioritize her human needs, and shift her lifestyle to align with what she wanted and needed in her life. Get full show notes and more information here: https://victoriaalbina.com/179
7/21/2022 • 42 minutes
Ep #178: Your Future Self
#178: Discover how to start imagining your future self, and why calling on that version of yourself keeps you focused on the growth and healing you’re seeking. I’m showing you how I like utilizing the concept of my future self and why we’re able to become agents of massive change when we step into a loving relationship with our past, present, and future selves. Get full show notes and more information here: https://victoriaalbina.com/178
7/14/2022 • 35 minutes, 38 seconds
Ep #177: Getting Anchored with Monica Schrock
#177: Join us this week as Anchored community member Monica lets you in on their favorite takeaways from being inside the Anchored community and alumni program. They’re sharing what helped them most in creating profound shifts in their life, and the deep wounds and patterns they’ve healed to find so much freedom in who they truly are in this world. Get full show notes and more information here: https://victoriaalbina.com/177
7/7/2022 • 52 minutes, 9 seconds
Bonus: Roe v. Wade and What You Can Do NOW
After processing my own emotions and response to the overturning of Roe v. Wade last week, I feel ready to talk about it with you, my loves. This ruling feels gut-wrenching to so many of us. You might also be feeling numb, angry, sad, overwhelmed, helpless... I understand, my darling, I do, and I want to honor all of those responses. Listen in to hear what you can do - even if you think there's nothing you can do - for yourself and the future of all humans with uteruses if you are so called. Please consider donating to one of these amazing organizations: Equality Federation The Brigid Alliance
7/1/2022 • 17 minutes, 53 seconds
Ep #176: Loving Your Past Self, Living with Compassion
#176: If you want to live a more present, embodied, and intentional life, I invite you to love on your past self. I’m showing you why going down a road of self-flagellation does no good for you, how to be kind to your past, present, and future self, and the remedies for the habit of self-judgment that is keeping you stagnant in old self-concept stories. Get full show notes and more information here: https://victoriaalbina.com/176
6/30/2022 • 23 minutes, 10 seconds
Ep #175: Getting Anchored with Coach Molly Goodman
#175: This week, I'm joined by powerhouse life coach Molly Goodman to talk about what bought her to Anchored, the changes she made while she was inside the group, and how being inside helped her understand her purpose as a coach. She’s speaking to the power of our community, and how true, sustainable healing comes from a slow and steady progression in a different direction. Get full show notes and more information here: https://victoriaalbina.com/175
6/23/2022 • 49 minutes, 30 seconds
Ep #174: Polyvagal 101
#174: This week, I guide you through polyvagal theory and nervous system regulation. I’m showing you how to get present with your felt experience, and how, from there, you can interact with, regulate, and have ownership of your nervous system patterns so you can stop living from the neck up and come home to your body. Get full show notes and more information here: https://victoriaalbina.com/174
6/16/2022 • 38 minutes, 52 seconds
Ep #173: Getting Anchored with Ali Zamora, NP
#173: I am beyond delighted to share a conversation with one of my Anchored clients with you this week. Ali Zamora is a nurse practitioner in family medicine who works in San Bernardino County, California. Her story is an incredible case study in overcoming codependency that I know you’ll all find super inspiring, and she’s here to share her experience with us. Get full show notes and more information here: https://victoriaalbina.com/173
6/9/2022 • 42 minutes, 51 seconds
Ep #172: Showing Up For You And Your Nervous System In Tragedy
#172: This week, I wanted to take a moment to discuss the collective grief and specific suffering of families who have lost loved ones. Holding loving, compassionate space for our painful feelings is so important. It’s the key to opening your heart to all the joys of life. Life is, after all, both light and shadow. But how do we feel our feelings while staying grounded, without totally spiraling out in the pain of it all? Get full show notes and more information here: https://victoriaalbina.com/172
6/2/2022 • 32 minutes, 19 seconds
Ep #171: Rescuing vs Supporting
#171: Tune in this week as I show you why and how we embody the trope of the rescuer. You’ll discover the difference between the desire to rescue and supporting, and why recognizing this difference is crucial for healing codependent thought habits. I’m also sharing the remedies for stepping out of the rescuer role, and how supporting others is the basis for an interdependent framework for living. Get full show notes and more information here: https://victoriaalbina.com/171
5/26/2022 • 32 minutes, 12 seconds
Ep #170: Do I Stay or Do I Go? (Part 2)
#170: Tune in this week as I invite you to shine a light on your own thought patterns so you can better understand your nervous system, reparent your inner children, and ultimately, move forward in whichever way you choose. Hard truths can be challenging to face, but I’m guiding you through the remedies so you can hold yourself in a high enough regard to go after what you truly want. Get full show notes and more information here: https://victoriaalbina.com/170
5/19/2022 • 22 minutes, 37 seconds
Ep #169: Do I Stay or Do I Go? (Part 1)
#169: This week, I’m showing you how to lean into your intuition and discernment as you approach challenging relationships. I’m guiding you through the remedy to feeling stuck in wondering if this relationship is serving you, and how to get real with the complexity of it all. Make sure you tune in for part two next week! Get full how notes and more information here: https://victoriaalbina.com/169
5/12/2022 • 36 minutes, 13 seconds
Ep #168: Regret is Self-Abandonment
#168: Tune in this week as I show you why living in regret is a form of self-exile and self-abandonment. Discover how regret is a self-centered and short-sighted way of being, why getting mired in regret is not the solution, and instead, how to live a less painful life full of love and compassion for yourself and others. Get full show notes and more information here: https://victoriaalbina.com/168
5/5/2022 • 29 minutes, 25 seconds
Ep #167: Emotionally Immature Parents
#167: Tune in this week as I walk you through the paradigm of emotionally immature parents. You’ll discover why labeling your parent(s) as emotionally immature can be helpful here, how to tell if you’re doing the lion’s share of emotional labor in your relationship, and what to expect when you decide to stop taking responsibility for their emotions. Get full show notes and more information here: https://victoriaalbina.com/167
4/28/2022 • 32 minutes, 23 seconds
Ep #166: Be The Cake
#166: Listen in this week as I invite you to embrace your perfect expression of cakey-ness and show you what it means to be the cake in your life. You’ll discover the telltale signs you’re not being the cake, and why letting other people in your life be the icing on your cake is so incredibly powerful. Get full show notes and more information here: https://victoriaalbina.com/166
4/21/2022 • 30 minutes, 2 seconds
Ep #165: Style, Confidence, and Feminism with Judith Gaton
#165: This week, hear stylist and Master Certified life coach Judith Gaton unpack the beautiful rebellion it is to understand your style and to embrace it confidently. We discuss the difference between fashion and style, why style does not make your activism less impactful, and how to show yourself love and care through clothes. Get full show notes and more information here: https://victoriaalbina.com/165
4/14/2022 • 46 minutes, 22 seconds
Ep #164: Healing the Self-Abandonment Cycle
#164: This week, I offer my favorite remedies for healing the self-abandonment cycle. I’m sharing my tips for how to intervene when you notice the cycle playing out in your life, and I’ll be guiding you through using somatic work, tuning into your nervous system, as well as when and where to practice thought work. Get full show notes and more information here: https://victoriaalbina.com/164
4/7/2022 • 28 minutes, 12 seconds
Ep #163: The Self-Abandonment Cycle
#163: Join me this week as I lay out the self-abandonment cycle so many of us unwittingly put ourselves through. I’m showing you what the self-abandonment cycle sounds and looks like, why years of pent-up feelings of not being seen or appreciated often come out sideways, and how to start raising your awareness about how this cycle might be playing out for you. Get full show notes and more information here: https://victoriaalbina.com/163
3/31/2022 • 27 minutes, 59 seconds
Ep #162: Clean Fight Club Rules
#162: Join me this week as I give you the lowdown on what Clean Fight Club Rules are, and a list of my own that you can borrow from. I’m sharing some of the limits I set, and why recognizing and honoring these limits makes it easier to be vulnerable, open, and available for real-talk conversations. Get full show notes and more information here: https://victoriaalbina.com/162
3/24/2022 • 18 minutes, 27 seconds
Ep #161: Conflict Doesn’t Have to Be the Worst
#161: Join me this week as I show you how to rethink conflict to have a healthier relationship with it. I’m offering some of the most common ways we tend to relate to challenging conversations, and six ways I help myself stay present, calm, and grounded when it comes to conversations where there might be differing points of view. Get full show notes and more information here: https://victoriaalbina.com/161
3/17/2022 • 17 minutes, 5 seconds
Ep #160: Conflict & Codependent Thinking
#160: Find out what conflict is and how we tend to approach it from our codependent thought habits. I’m sharing eight ways we actually cause conflict without knowing it, and why we’re so terrified of engaging in what might be a disagreement or argument. Get full show notes and more information here: https://victoriaalbina.com/160
3/10/2022 • 31 minutes, 55 seconds
Ep #159: Getting Anchored: False Positivity
#159: Listen in this week as I re-share one of my favorite episodes with you all about the hazards of false positivity. I’m showing you why we feel the compulsion to gloss over our true feelings with false positivity, why this is especially prevalent amongst marginalized identities, and how to begin letting it go so you can live an authentic and intentional life. Get full show notes and more information here: https://victoriaalbina.com/159
3/3/2022 • 30 minutes, 5 seconds
Ep #158: Why Friendship Matters
#158: This week, find out how vital quality friendships are. I’m showing you why it’s not kind to our romantic partners to expect them to be everything for us, how to start fostering intimate friendships, and what I personally value in all of my friendships. Get full show notes and more information here: https://victoriaalbina.com/158
2/24/2022 • 33 minutes, 48 seconds
Ep #157: Relationship Red Flags are Gifts Not to Be Ignored
#157: Discover why we subconsciously gloss over relationship red flags and why they’re actually gifts not to be ignored. I’m offering some powerful questions to help you get curious, and from there, you’ll be able to start healing your scripts about safety and belonging in all of your relationships. Get full show notes and more information here: https://victoriaalbina.com/157
2/17/2022 • 26 minutes, 12 seconds
Ep #156: The Intersection of Astrology and Feminism with the AstroTwins
#156: Tune in this week for a conversation with the amazing AstroTwins. They’re sharing how their work and discoveries as astrologists have influenced their feminist outlook on the world and continues to do so. We’re discussing how even a true skeptic can take a scientific approach to playing with astrology, and how the planets can guide you to true self-acceptance. Get full show notes and more information here: https://victoriaalbina.com/156
2/10/2022 • 59 minutes, 10 seconds
Ep #155: Why Privacy Matters
#155: Discover why privacy matters, the immense benefits of developing a robust private life, and examples of healthy privacy in relationships. I’m showing you what you should be sharing with your partners, what is yours to keep, and how to navigate privacy within different attachment styles. Get full show notes and more information here: https://victoriaalbina.com/155
2/3/2022 • 24 minutes, 20 seconds
Ep #154: Secrecy
#154: For years, I believed keeping things secret was the smarter, safer way to live because if no one saw the real, true, vulnerable me, they couldn’t hurt me, right? The topic of secrecy is an incredibly important one to get clear on for those of us with codependent, perfectionist, and people-pleasing habits, so this is what we’re diving into today. Get full show notes and more information here: https://victoriaalbina.com/154
1/27/2022 • 29 minutes, 17 seconds
Ep #153: Inner Child Science
Get ready for a nerd-out session with me as I dive into inner child science, how it’s not about blaming our parents, and why we want to embark on this journey of rewriting our relationships with ourselves. I’m showing you the clues to look out for that signal doing this work could be supportive for you, and the key takeaways I’ve learned from doing this work in my own life. Get full show notes and more information here: https://victoriaalbina.com/153
1/20/2022 • 34 minutes, 35 seconds
Ep #152: The Gift of Wintering
January feels to me like a sacred invitation to go inward, to slow down, do less, and support myself in ways I may not have been allowing myself to. Wintering has been on my mind a lot lately, so this week, I’m giving you permission to pause, breathe, and give yourself the gift of quiet and stillness. Join me this week for a short and sweet episode as I encourage you to winter and discover what’s possible for you on the other side of rushing and busyness. Get full show notes and more information here: https://victoriaalbina.com/152
1/13/2022 • 10 minutes, 3 seconds
Ep #151: Resolutions, Regret and Commitment to You
Tis the season where, for many of us, our thoughts turn to making wildly perfectionistic and fantastical New Year resolutions. You’ve probably experienced setting these grand goals and giving up shortly after. This week I offer some remedies to spinning in resolution-setting so you can commit to the changes you want to make this year. Get full show notes and more information here: https://victoriaalbina.com/151
1/6/2022 • 29 minutes, 36 seconds
Ep #150: Your Wants & Needs in Relationships
Be they romantic, friendships, work, familial, or otherwise, thinking about your wants and needs in this context matters. This week, I offer five reasons you might have a habit of expecting other people to meet your emotional wants and needs and vice versa. As always, I’m sharing remedies for this thought error so you can stop turning over your agency to somebody else, and instead, state all of your beautiful wants and needs and meet them yourself. Get full show notes and more information here: https://victoriaalbina.com/150
12/30/2021 • 33 minutes, 13 seconds
Ep #149: Building Trust & Letting Your Wants Guide You
If like so many humans socialized as women, you’ve been taught to believe having wants and needs makes you a burden or a bother, and that it’s better to pretend you don’t have any, this is your work, and I’m showing you why it matters so deeply. Tune in this week as I share six reasons why letting your wants guide you is so important, how denying them is eroding your self-trust, and a simple exercise to get you in touch with, own, and go after your desires. Get full show notes and more information here: https://victoriaalbina.com/149
12/23/2021 • 21 minutes, 33 seconds
Ep #148: The Emotional World of Wants and Needs
I'm offering some common examples of how we confuse our wants and needs, and the forces that play a part in our disconnection from what we truly desire. I’m poking holes in the stories that have you giving your power away to others in this context so that in the coming weeks, you can begin living with more freedom and agency. Get full show notes and more information here: https://victoriaalbina.com/148
12/16/2021 • 25 minutes, 4 seconds
Ep #147: How to Overcome All-or-Nothing Thinking
Tune in this week for my all-or-nothing thinking remedies! I’m exploring how this pattern developed for us folks with codependent, perfectionist, and people-pleasing habits, why staying in this framework is such a disservice to you, and the hints to look out for that signal you might need to pause and consider what’s true. Get full show notes and more information here: https://victoriaalbina.com/147
12/9/2021 • 34 minutes, 19 seconds
Ep #146: Codependency, Perfectionism and All-or-Nothing Thinking
Discover how all-or-nothing thinking is part and parcel of our codependent framework for living, and the most common reasons we develop this habit. I’m showing you the power of learning to see the nuance and complexity of our human experience, and because I know this is a lot, make sure to tune in next week for some practical remedies to begin shifting this kind of thinking for good! Get full show notes and more information here: https://victoriaalbina.com/146
12/2/2021 • 28 minutes, 34 seconds
Ep #145: Navigating Food, Boundaries, and Your Nervous System During the Holidays with Dana Monsees
Tune in to hear Dana drop some amazing tools that will help you get a headstart on finding peace and calm this time of year. She’s giving us insight on how to plan for the worst-case scenarios, what setting boundaries can look like, and her best tips for supporting yourself in pausing the buffering cycle. Get full show notes and more information here: https://victoriaalbina.com/145
11/25/2021 • 52 minutes, 39 seconds
Ep #144: The 5 Love Languages & Thought Work
Discover why I believe the love languages framework is an amazing tool for examining our internal thought rubrics. I’m offering some common thought patterns we may have around giving and receiving love, and showing you why this can be a super fun tool for opening up communication about your preferences. Get full show notes and more information here: https://victoriaalbina.com/144
11/18/2021 • 32 minutes, 6 seconds
Ep #143: Letting Other People Be Wrong About You
This week, I'm showing you why letting other people be wrong about you is the magical secret to joy. It’s completely normal for us to want to jump to correct others, but I’m showing you why this is a waste of your precious resources, what is driving this need to be right, and how to start focusing on your own deeply anchored self-worth. Get full show notes and more information here: https://victoriaalbina.com/143
11/11/2021 • 28 minutes, 20 seconds
Ep #142: Relationship Green Flags
This week, I'm sharing the relationship green flags from my own life that I’ve cultivated over the years. I’m inviting you to see what resonates for your mind, body, and spirit, and to not just see if your dates and friends are bringing these energies to your connections, but if you are showing up in this way too, and why or why not. Get full show notes and more information here: https://victoriaalbina.com/142
11/4/2021 • 35 minutes, 6 seconds
Ep #141: Raising Interdependent Children with My Sister Genie Albina
My sister Genie Albina is on the show this week and I could not be more excited! We're discussing what we can do to raise kids towards interdependence and reparent ourselves in this direction. Genie is highlighting some key components of prioritizing interdependence for ourselves and our kids, and sharing her best tips for facilitating radical honesty in your communication. Get full show notes and more information here: https://victoriaalbina.com/141
10/28/2021 • 50 minutes, 18 seconds
Ep #140: Honoring Your No
This week, I invite you to not only learn to honor your no but applaud yourself for practicing it. Honoring you is a vital part of healing your mind-body-spirit and a huge thing for us to celebrate. I’m showing you why saying no feels so challenging right now, why putting yourself chronically last is not loving, and how to begin living from integrity. Get full show notes and more information here: https://victoriaalbina.com/140
10/21/2021 • 30 minutes, 32 seconds
Ep #139: Top 5 Codependent Dating Challenges
This week, I'm showing you why our romantic relationships are where our codependent habits tend to show up. I’m laying out the top 5 challenges we face in dating as codependent folk, and of course, as always, my best remedies to help you begin seeing that you are 100% worthy of love and care in all of your relationships. Get full show notes and more information here: https://victoriaalbina.com/139
10/14/2021 • 37 minutes, 24 seconds
Ep #138: Healing the Spirit of Perfectionism with Alea Lovely
Listen in as Alea and I discuss not only the path to breaking through perfectionism, but also the key feminist principles that guide us, the difference between empathy as a gift versus being problematic, and our thoughts on being in oneness versus the rugged individualism we so often see in modern-day America. Get full show notes and more information here: https://victoriaalbina.com/138
10/7/2021 • 1 hour, 8 minutes, 3 seconds
Ep #137: The Inner Critic: 3 Steps to Manage Your Gremlins
This week, I'm sharing 3 tools I’ve used to manage my inner critic. I’m showing you how your inner critic is just a human part that we all have, why we so often believe what it tells us, and how to begin discerning between your gremlin and your highest, most loving self. Get full show notes and more information here: https://victoriaalbina.com/137
9/30/2021 • 24 minutes, 58 seconds
Ep #136: Getting Anchored: Living with Intention
In this replay episode, I’m showing you how a life filled with intention is so gratifying, and yes, it can be yours too. By no means is beginning to live life on your own terms easy, but I’m offering some guiding questions to help you get radically honest about what you want because, my love, you deserve it, and I know you’ve got this. Get full show notes and more information here: https://victoriaalbina.com/136
9/23/2021 • 31 minutes, 3 seconds
Ep #135: Attachment and Nervous System Resourcing
This week I show you how to begin the practice of nervous system resourcing. This is a process all about learning to have your own back in moments of sympathetic and dorsal shutdown, or where you find your anxious or avoidant attachment systems getting activated, and instead come home to and anchor deeply in you. Get full show notes and more information here: https://victoriaalbina.com/135
9/16/2021 • 32 minutes, 2 seconds
Ep #134: Catastrophizing and Reparenting
One pattern I see in all of my clients (and even myself in those moments where I’m not checking my thoughts) is the tendency to catastrophize. Tune in this week to discover how to reparent yourself with love and compassion, so you can break free from this cycle, find the middle path, and catch yourself when your brain tries to throw you back into catastrophe. Get full show notes and more information here: https://victoriaalbina.com/134
9/9/2021 • 38 minutes, 31 seconds
Ep #133: Of Course You Did
If you currently believe the BS story that self-flagellation is the key to change, listen in. I’m showing you why this only leads to more perfectionism and codependency, and how to begin using “Of Course You Did” to tap into curiosity and compassion for yourself. Get full show notes and more information here: https://victoriaalbina.com/133
9/2/2021 • 24 minutes, 35 seconds
Ep #132: Are You Being Nice or Kind?
Tune in this week as I show you how, while niceness is beautiful, being kind goes so much further. I’m showing you why being nice is rooted in codependency, how kindness goes hand in hand with doing this mindset and body-based work, and the power of committing to showing up in a way that feels real to you. Get full show notes and more information here: https://victoriaalbina.com/132
8/26/2021 • 25 minutes, 24 seconds
Ep #131: Inside Anchored
Tune in this week to listen to my coaching call with Kelly. And if you want the same level of growth, expert coaching, and my full attention for six months, I invite you to check out Anchored and see how it’s the perfect place to begin releasing your codependent, perfectionist, and people-pleasing habits to live your life for you. Get full show notes and more information here: https://victoriaalbina.com/131
8/19/2021 • 52 minutes, 40 seconds
Ep #130: Anxious Relationship Rushing
Discover what anxious relationship rushing looks like, why we feel the need to do this, and of course, the remedies. There is so much pleasure, ease, alignment, and intention available to you when you can slow your roll, and I’m guiding you through how to begin doing so this week. Get full show notes and more information here: https://victoriaalbina.com/130
8/12/2021 • 25 minutes, 10 seconds
Ep #129: Attachment Styles
This week I give you an overview of the basics of attachment theory. I’m laying out the hallmarks of the style of attachment I see most often, why our attachment styles influence our relationships, and how to begin showing up in your relationships from a more secure, self-trusting place. Get full show notes and more information here: https://victoriaalbina.com/129
8/5/2021 • 45 minutes, 30 seconds
Ep #128: Are You Ready for Coaching?
There is nothing more beautiful than having a life that feels so much richer, fuller, and grounded than it currently does right now. So, join me this week as I share 6 myths about coaching that might be keeping you from investing in it, how I actually help you as your coach, as well as an important caveat that signifies coaching is not the right call for you. Get full show notes and more information here: https://victoriaalbina.com/128
7/29/2021 • 32 minutes, 48 seconds
Ep #127: The Art of Reclaiming Our Empowerment with Mara Glatzel
Mara and I discuss the power of our thoughts and how to begin intentionally navigating our lives differently. I’m guiding you through all the steps of the thought work protocol and my favorite tools that you can incorporate into your life to start creating trust and safety in your mind, body, and spirit with confidence. Get full show notes and more information here: https://victoriaalbina.com/127
7/22/2021 • 48 minutes, 46 seconds
Ep #126: Getting Anchored: Letting Go of Resentment
If, like so many of us, you find it challenging to pause and admit that you’ve been hurt in some way, it’s no surprise that boiling with resentment feels easier. But I’m taking you through the remedy today so you can start recognizing and releasing resentment to begin the healing process. Get full show notes and more information here: https://victoriaalbina.com/126
7/15/2021 • 40 minutes, 6 seconds
Ep #125: Client Coaching Q&A
I'm putting my coaching hat on and answering 3 brilliant questions from my clients. We’re covering topics that range from how to stop chasing external validation to becoming allies with different parts of ourselves, and I hope this episode provides insight into how you too can begin transforming your life when you join us inside Anchored. Get full show notes and more information here: https://victoriaalbina.com/125
7/8/2021 • 29 minutes, 9 seconds
Ep #124: Getting Anchored: Healing Codependent Habits
I'm reminding you to be loving, kind, and patient with yourself as you begin the process of releasing codependence this week. This is a process of self-discovery and maturation, of trusting yourself to have your own back, and it’s by no means easy, but I’m sharing my best tips to help you start this journey. Get full show notes and more information here: https://victoriaalbina.com/124
7/1/2021 • 37 minutes, 55 seconds
Ep #123: Getting Anchored: Codependent Thinking
Whether this concept of codependent thinking is new to you, or whether you’ve been tuning in every single week, this episode is one that I know has led to the greatest growth and transformation for many. You’ll discover why codependency can be so damaging, some common thought errors that underlie codependence, and how to start shifting our thinking from unhealthy codependency to healthy interdependence. Get full show notes and more information here: https://victoriaalbina.com/123
6/24/2021 • 43 minutes, 34 seconds
Ep #122: Unlocking Codependency with Kylie McBeath
I am beyond delighted to share a conversation I had with the remarkable and amazing Kylie McBeath on her podcast Zura Health. Kylie quizzes me on my journey through and away from codependency, and how I help folks do the same. We’re discussing why this work is as vital as it is profound, and where the best place is for you to start if you feel drawn to take it deeper. Get full show notes and more information here: https://victoriaalbina.com/122
6/17/2021 • 49 minutes, 45 seconds
Ep #121: Getting Anchored: Negative Self-Talk
As always, my goal is to help you see that you can lovingly hit pause when you notice mean self-talk, and instead connect inward, ground yourself, and start creating a new narrative. There is so much to be gleaned from coming to understand the stories you’re using and why, and I’m offering simple steps that will help you free yourself from the negative self-talk patterns that aren’t serving you. Get full show notes and more information here: https://victoriaalbina.com/121
6/10/2021 • 25 minutes, 20 seconds
Ep #120: Trauma Therapy and Somatic Practices with Andrea Glik, LCSW
Join Andrea and me this week as we discuss trauma therapy and where it’s headed these days, the impact of the language we use in the context of trauma, and the difference between being triggered versus activated, just to name a few! Our conversation doesn’t just stop there though, so you don’t want to miss this episode! Get full show notes and more information here: https://victoriaalbina.com/120
6/3/2021 • 54 minutes, 29 seconds
Ep #119: Hurt Feelings: Why You Don’t Need a Thicker Skin
I'm offering you a more truthful and caring approach to experiencing your rich emotional landscape. Developing a thicker skin is the opposite of what you really need, and I’m showing you where to start if you’re struggling to detach yourself from other people’s thoughts and opinions about you. Get full show notes and more information here: https://victoriaalbina.com/119
5/27/2021 • 14 minutes, 29 seconds
Ep #118: Getting Anchored: Boundaries
Setting boundaries isn’t a particularly new concept and you’ve likely heard of them, but it’s possible you’re not using them in a way that serves you. You may believe that setting boundaries is about trying to control other people’s behaviors, but I want to show you how it’s actually a huge act of kindness for yourself and those you love. I challenge you to tune into your body and see why you might not be getting real about the boundaries you want to set in your life. Get full show notes and more information here: https://victoriaalbina.com/118
5/20/2021 • 34 minutes
UPDATED: Ep #117: Saying Yes from Obligation: How to Say No from Love
Discover what’s going on in that beautiful brain of yours when you find yourself saying yes from obligation. I’m sharing why this habit of attempting to please others at your own expense is never sustainable, and what you can consciously decide to do instead to put yourself and your real desires first. Get full show notes and more information here: https://victoriaalbina.com/117
5/13/2021 • 18 minutes, 23 seconds
Ep #116: Getting Anchored: Be Your Own Watcher
Tune in this week as we kick off with a replay of episode two from way back when! One of the most helpful ways to get anchored in yourself, to see how you can transform your thought patterns and somatic experience of life, is to keep coming back to these tools, to reconnect with these lessons, and to relate in a new and different way that helps you grow even more. Get full show notes and more information here: https://victoriaalbina.com/116
5/6/2021 • 24 minutes, 38 seconds
Ep #115: Understanding Beyond Mindset with Lauren Cash
Lauren Cash and I discuss the roots of perfectionism, nature versus nurture, and the beauty of recognizing the complexity of our humanity when we’re doing thought work. Lauren also has a scientific background and knows how to bring the fun, so we’re nerding-out about psychology, physiology, and sharing our own stories of getting to the bottom of what’s going on in our brains and our bodies. Get full show notes and more information here: https://victoriaalbina.com/115
4/29/2021 • 49 minutes, 18 seconds
Ep #114: Choosing the Wrong People
Tune in this week to discover a more feminist, empowering way for you to think about yourself and the people you love. We’re all doing the best we can in any moment, and I love you and believe in you too much to ever think you’re defective, so neither should you. And when you start down this path, I promise you’ll see that there is nothing to gain from beating yourself up for being you. Get full show notes and more information here: https://victoriaalbina.com/114
4/22/2021 • 11 minutes, 34 seconds
Ep #113: Of Course They Did!
Join me this week as I share a super helpful tool that my sister and I came up with years ago to navigate the world together. It’s the most simple and easy concept to start implementing into your life, and it’s going to help you live in true acceptance of the people in your life exactly as they are. Get full show notes and more information here: https://victoriaalbina.com/113
4/15/2021 • 10 minutes, 39 seconds
Ep #112: Listener Q&A Volume 2
From doing the work of overcoming codependency when your partner actively uses substances to learning how to trust your intuition, and whether thought work applies to those of you with an ADHD diagnosis, I’m exploring it all. So join me today and please keep those questions coming in! Get full show notes and more information here: https://victoriaalbina.com/112
4/8/2021 • 27 minutes, 59 seconds
Ep #111: Curiosity
Join me on the podcast this week as I show you the power of curiosity and how it steers you in the direction of living with intention, trusting yourself, and getting your needs met. This is truly the key to fully seeing and changing the habit of externalizing your self-worth, and I’m offering guiding questions here for you to start inviting this energy of not knowing into your life. Get full show notes and more information here: https://victoriaalbina.com/111
4/1/2021 • 22 minutes, 7 seconds
Ep #110: Codependent Friendships
When we’ve been living with codependent habits, building healthy relationships can be challenging. To help you along today, I’m sharing the red flags to look out for that signal a codependent friendship, and as always, how to remedy it. I’m inviting you to start visualizing what a more balanced and healthy connection could look like and what is required of you to start that process right now. Get full show notes and more information here: https://victoriaalbina.com/110
3/25/2021 • 26 minutes, 32 seconds
Ep #109: Somatics: Living From Your Neck Down
Listen in this week to discover how you might currently be disconnected and disembodied. I’m sharing how the somatic framework can provide the space for your mind-body connection to be understood on a deeper level, and how it has helped me anchor and come home to myself to live an intentional and aligned life. Get full show notes and more information here: https://victoriaalbina.com/109
3/18/2021 • 34 minutes, 41 seconds
Ep #108: Wanting a Goal vs. Wanting a Feeling
Join me on the podcast this week as I show you why the notion of telling yourself you’ll be happy or worthy when you get “there” is so problematic, and what to do instead to create sustainable, life-long healing and shift out of your default thinking patterns. I’m inviting you to try a practice of checking in with your heart’s wildest desires and to see how you can cultivate that feeling within yourself right now. Get full show notes and more information here: https://victoriaalbina.com/108
3/11/2021 • 20 minutes, 46 seconds
Ep #107: Thought Work 101
Join me today to discover what the thought work protocol entails and how our thoughts lead to our results. For those of us living with codependent, perfectionist, and people-pleasing habits, having this framework not only illuminates the stories and social conditioning that are running unconsciously, but it gives us the tools to attend to ourselves with the level of love and care we are truly worthy of. Get full show notes and more information here: https://victoriaalbina.com/107
3/4/2021 • 19 minutes, 53 seconds
Ep #106: Self-Sacrifice
Listen in this week to discover what keeps us in a cycle of self-sacrifice and the remedies to help you stop putting yourself last. Doing the work of believing you are worthy of everything you want and need is not easy, but I promise it is so worth it, and I’m sharing how you can start figuring it out for yourself. Get full show notes and more information here: https://victoriaalbina.com/106
2/25/2021 • 26 minutes, 8 seconds
Ep #105: Buffering vs. Conscious Distraction
Tune in this week to discover the difference between buffering and conscious distraction. Taking a moment to intentionally distract from a powerful emotion helps you use your physiology to your benefit, and I’m showing you the hints from your mind and body that signal you may need a break, and some of my favorite easy ways of doing this in my own life. Get full show notes and more information here: https://victoriaalbina.com/105
2/18/2021 • 32 minutes, 36 seconds
Ep #104: Pressured Perfectionist Procrastination
Join me this week to discover what the pressured procrastination story often looks like and why it drives you to put things off until the very last minute. If this is a life-long habit that has been integral to the way you function, I assure you there is another way. So as always, I’m laying out the remedy so you can show up without pressure, to let self-love guide you instead. Get full show notes and more information here: https://victoriaalbina.com/104
2/11/2021 • 20 minutes
Ep #103: Meditation Doesn’t Work for Everyone
Tune in this week to discover why dropping into your emotions and body can feel dangerous, and why the frame in which you think about meditation might be making your experience of it even more excruciating. I’m showing you what you may need if meditation isn’t working for you right now, and the alternatives you can try instead to ease into the practice of building up mindfulness. Get full show notes and more information here: https://victoriaalbina.com/103
2/4/2021 • 24 minutes, 30 seconds
Ep #102: What if It’s Not a Problem?
Listen in this week as I show you why habitually calling something a problem is a common tendency in codependent thinkers, and the work required for you to shift your mind and energy to see the alternative. I’m sharing the antidote so you can start seeing the possibilities available for you when you stop living life filled with urgency, pressure, and worry. Get full show notes and more information here: https://victoriaalbina.com/102
1/28/2021 • 22 minutes, 52 seconds
Ep #101: Managing Other People’s Emotions
Listen in this week to discover why trying to manage other people’s emotions is not actually a caring thing to do, and how you're lying to yourself if you believe it is. I’m showing you how supporting those you love lies in honoring their real feelings, and I’m sharing the remedies you can use to begin to reprogram the code that tells you it is your job to fix or change their emotions. Get full show notes and more information here: https://victoriaalbina.com/101
1/21/2021 • 24 minutes, 32 seconds
Ep #100: My Biggest Takeaways
Life is full of beautiful, intense, confusing, and challenging lessons, seven of which I will be sharing with you all in today’s episode. These are the biggest takeaways I found on the road to reclaiming my body, mind, and spirit; the road to overcoming codependency and knowing my worth and value. I hope my life lessons inspire you to remember all the ways you’ve grown too. Get full show notes and more information here: https://victoriaalbina.com/100
1/14/2021 • 26 minutes, 3 seconds
Ep #99: The Perfect Time for Your Dreams is Now
My loves, the perfect time for your dreams is right now. I’m showing you the science behind why we often choose the path of least resistance, and how to start rewriting the stories that are keeping you stuck in the perfectionistic waiting game so that you can stop putting off pursuing your dreams. Get full show notes and more information here: https://victoriaalbina.com/99
1/7/2021 • 19 minutes, 46 seconds
Ep #98: The Power of Yet
If you want to learn how to start doing something new for yourself with peace, self-love, and dedication to your own growth, listen in. The gut-punching fear of trying something new is totally normal, and I’m sharing the remedies and the most important tool that will reframe how you approach doing something you’ve never done before and may even guide you in celebrating failure along the way. Get full show notes and more information here: https://victoriaalbina.com/98
12/31/2020 • 20 minutes, 36 seconds
Ep #97: Believing in Your Goals, Believing in Yourself
Join me this week as I urge you to set realistic goals that honor your humanity, instead of the perfectionist thought fantasy goals that often leave you exhausted, frozen, and stuck. Believing in yourself and your dreams is something you truly deserve, and I’m showing you how to start this practice in this episode. Get full show notes and more information here: https://victoriaalbina.com/97
12/24/2020 • 38 minutes, 1 second
Ep #96: Why Celebrating Matters
Listen in this week to discover how prioritizing celebrating yourself breaks through habits that might not be serving you right now. You deserve to celebrate every moment because they add up to a life of learning to put yourself first, and that is the most important work you can do for yourself. Get full show notes and more information here: https://victoriaalbina.com/96
12/17/2020 • 31 minutes, 3 seconds
Ep #95: Getting Real About How You Feel
Listen in this week as I show you why it’s okay for things to feel terrible and how so many of us often try to see the bright side when things suck. I’m calling BS on this, and instead, I’m inviting you to prioritize acknowledging what’s hard, how it’s impacting you, and getting real about how you feel. Get full show notes and more information here: https://victoriaalbina.com/95
12/10/2020 • 29 minutes, 3 seconds
Ep #94: Empaths and Other People’s Emotions
Join me on the podcast this week as I outline the experience of being an empath that I see in my clients, and why this is completely normal, even if you don’t identify as an empath but have these tendencies. This ability can be absolutely delightful, but as always, I’m offering a few remedies today for when it isn’t serving you in your life. Get full show notes and more information here: https://victoriaalbina.com/94
12/3/2020 • 23 minutes, 44 seconds
Ep #93: Pleasure
Join me on the podcast this week as I demonstrate what true pleasure means, and why we’ve all been sold this false story about its importance and the role it plays in our lives. It’s challenging work to start experiencing pleasure and embracing it without guilt or shame, and I’m inviting you to try it out today. Get full show notes and more information here: https://victoriaalbina.com/93
11/26/2020 • 31 minutes, 40 seconds
Ep #92: Radical Self-Responsibility
Join me on the podcast this week as I show you the power of taking radical self-responsibility and 5 remedies that will help you start doing so. Shifting into a place of ownership is so empowering, and practicing this will help you live with wild presence and intention. Get full show notes and more information here: https://victoriaalbina.com/92
11/19/2020 • 33 minutes, 27 seconds
Ep #91: Listener Q&A Volume 1
Tune in this week as I address some common questions around using the thought work protocol and demonstrate how codependency, people-pleasing, and perfectionism can all play such huge roles in many of the problems you face in your day-to-day lives. And if you have a question for me that you’d like some coaching around, make sure to get in touch! Get full show notes and more information here: https://victoriaalbina.com/91
11/12/2020 • 43 minutes, 25 seconds
Ep #90: Overthinking Doesn’t Make You More Prepared
Tune in this week as I share all the tools and resources I’ve used over the years to support myself when I notice my brain overthinking. It’s a classic thought habit for those of us with codependent, perfectionist, and people-pleasing tendencies, and I’m outlining the action steps you can take to show yourself love and care when your brain starts looping in overthinking. Get full show notes and more information here: https://victoriaalbina.com/90
11/5/2020 • 23 minutes, 46 seconds
Ep #89: Why Complaining Never Helps
Listen in this week as I show you why complaining never serves you, and how to navigate life when things aren’t what you want them to be. I’m outlining a few key questions you can ask to identify if you’re complaining, so you can make the intentional choice to do something different with your precious time and energy. Get full show notes and more information here: https://victoriaalbina.com/89
10/29/2020 • 28 minutes, 57 seconds
Ep #88: False Positivity
Listen in this week to discover the hazards of false positivity and how to start acknowledging the truth of your feelings instead. This habit is just your loving brain’s way of trying to protect you, but it’s causing you to push away your real struggles, blocking yourself from finding true, long-lasting solutions and living with intention. Get full show notes and more information here: https://victoriaalbina.com/88
10/22/2020 • 27 minutes, 36 seconds
Ep #87: Saying What You Mean & Believing Other People
When you’ve lived your life deferring your decisions to other people in an attempt to keep them happy, declaring your true desires and needs can be challenging, to say the least. Having spent a lifetime of not directly communicating also means it’s a struggle to believe what other people tell you, and today, we’re diving into how these habits are not serving you. Get full show notes and more information here: https://victoriaalbina.com/87
10/15/2020 • 19 minutes, 56 seconds
Ep #86: Rejection Has Nothing to Do with Your Worth
Listen in this week as I share why rejection hurts so much and how it’s holding you back in your life. Staying in fear of rejection is no way to live, my darling, and it’s certainly not the path to living with intention, so I’m showing you how you can reframe it for yourself with a step-by-step remedy. Get full show notes and more information here: https://victoriaalbina.com/86
10/8/2020 • 28 minutes, 35 seconds
Ep #85: Guilt Guilt Guilt!
Listen in this week to discover the difference between guilt that is helpful to experience versus beating yourself up. Creating guilt around every inconsequential thing you do or say doesn’t drive self-loving action, so I’m inviting you to bring your awareness inward, to pause, and to ask if the guilt story you’re telling yourself is serving you. Get full show notes and more information here: https://victoriaalbina.com/85
10/1/2020 • 20 minutes, 50 seconds
Ep #84: Living with Intention
Join me this week as I show you what living with intention means, and what unintentional living often looks like. You might feel right now that you don’t have the capacity to make bold decisions or to take courageous action, so I’m offering you some guiding questions that will help you identify what you want in every aspect of your life. Get full show notes and more information here: https://victoriaalbina.com/84
9/24/2020 • 33 minutes, 1 second
Ep #83: Constraint of Thought
Join me this week to discover what constraint of thought means and how it touches on every aspect of healing codependency, perfectionism, and people-pleasing. Constraining your thoughts is actually freeing and allows you to live more expansively, and I can’t wait for you to see how transformative it can be in your own life. Get full show notes and more information here: https://victoriaalbina.com/83
9/17/2020 • 33 minutes, 37 seconds
Ep #82: Urges: Restricting vs. Allowing
Listen in this week to discover why your self-worth isn’t based on doing the “right” things and how the thought pattern of restriction is playing out in your life. The more you can learn to build internal trust by allowing your urges and making informed choices, you’ll find that you are able to ride the waves when they appear, instead of letting them drown you. Get full show notes and more information here: https://victoriaalbina.com/82
9/10/2020 • 33 minutes, 26 seconds
Ep #81: The Science Behind Feeling Stuck
Join me this week as I outline the 3 reasons why you might feel stuck right now. I’ll be showing you how looking at this through the lens of our polyvagal nervous system can help us truly understand why this happens, and as always, I’ll be sharing my remedies to close out the show, so that you can start working with your sweet protector responses, instead of against them. Get full show notes and more information here: https://victoriaalbina.com/81
9/3/2020 • 39 minutes, 51 seconds
Ep #80: Healing Isn’t Linear
Join me this week as I show you the true goal of healing work, and how you can support your healing journey by always coming back to you and opening up space for curiosity. You have an unending capacity to ground, love, and care for yourself, and I hope this episode serves to guide you along the way. Get full show notes and more information here: https://victoriaalbina.com/80
8/27/2020 • 27 minutes, 12 seconds
Ep #79: Conflict Avoidance
Join me this week as I show you what it means to be conflict-avoidant, and as always, share the remedies to this thought habit. You get to be mindful of times where you’re shrinking away, less worried about the fallout that could happen, and reparent yourself to recognize that you are safe with the steps that I’m laying out for you here today. Get full show notes and more information here: https://victoriaalbina.com/79
8/20/2020 • 28 minutes, 5 seconds
Ep #78: Minimum Baseline Thinking
Listen in today to discover how you can start making the minimum baseline a consistent practice. Your inner perfectionist is likely going to kick up a fuss, objecting to the tiny commitments you start making for yourself, but I guarantee that implementing this technique will completely transform your relationship with yourself, and from there, you’ll be able to follow through on new commitments and goals from a place of true self-love. Get full show notes and more information here: https://victoriaalbina.com/78
8/13/2020 • 24 minutes, 22 seconds
Ep #77: Self-Care: Have Your Dinner Before Dessert
Listen in today as I give you a new framework for thinking about self-care. It doesn’t have to look like a spa day, as is commonly represented to us, but just an act of prioritizing stillness however you can in your life. I’ll be outlining the ways in which codependency, perfectionism, and people-pleasing thought habits often disconnect us from our true wants and needs, and how to start filling your cup up first so you can then be of service from a place of overflow. Get full show notes and more information here: https://victoriaalbina.com/77
8/6/2020 • 22 minutes, 47 seconds
Ep #76: Acceptance and Closure
Welcome to the final installment of my mini-series on apologizing. Over the last few weeks, we’ve taken a really deep dive into the anatomy of apologies and mastering the language of apologies, and today, I’ll be sharing what to do if someone won’t accept your apology, how to accept an apology yourself, and how to give yourself closure when you don’t get the apology you want. Get full show notes and more information here: https://victoriaalbina.com/76
7/30/2020 • 43 minutes, 57 seconds
Ep #75: Mastering the Language of Apologies
Listen in this week as we explore the language around the resistance to apologizing, the importance of recognizing the difference between intent and impact, and the reframing of some common terms we use so that we can find our power and strength. This process is all about practicing apologizing in a way that serves you, and not about perfecting it or doing it "better," so you can step into living an intentional life with radical self-love every day. Get full show notes and more information here: https://victoriaalbina.com/75
7/23/2020 • 37 minutes, 27 seconds
Ep #74: The Dangers of False Pre-Apologies
Join me on the podcast today as I show you what false pre-apologizing is and why we do it. It can show up in so many different ways, and it’s crucial to investigate the impact this behavior has on us. There is never a need to falsely pre-apologize, and I’m showing you why and how doing this is so disempowering. Get full show notes and more information here: https://victoriaalbina.com/74
7/16/2020 • 35 minutes, 44 seconds
Ep #73: 6 Steps to a Healthy and Meaningful Apology
Join me this week to discover how to apologize from a place of radical self-love and unconditional love for others. We get to ask ourselves some intense questions in this process, and this is a core part of understanding the need to apologize. You get to pause here and take note of all your feels so that you can come to it with a deeper understanding of your own truth and maintain the relationships in your life that are healthy and fulfilling to you. Get full show notes and more information here: https://victoriaalbina.com/73
7/9/2020 • 46 minutes, 58 seconds
Ep #72: Anatomy of an Apology
Listen in today as I lay out the four steps of apologizing, and how to keep your center when an apology is due. I’ll also be touching on how the thought work protocol ties in here and why being present and getting out of your own way is the key to keeping your sense of self intact and making your relationships stronger in the long-term. Get full show notes and more information here: https://victoriaalbina.com/72
7/2/2020 • 28 minutes, 55 seconds
Ep #71: The Fixer Thought Fantasy
Join me this week as I outline what the fixer thought fantasy is and some of the motivating factors and thought errors that lead us down this path. This fixer or savior complex is keeping you out of awareness and acceptance, which we know in this family is the key to living a truly intentional life, and so I’ll be sharing some ways for you to start remedying this thought habit to focus on self-love and collective healing. Get full show notes and more information here: https://victoriaalbina.com/71
6/25/2020 • 40 minutes, 54 seconds
Ep #70: When You Stop People Pleasing and People Aren’t Pleased
Tune in today as I show you how you can engage your brain to decide that it’s not a problem if people aren’t happy with you, and how you get to retrain your brain to understand that it doesn’t mean anything about you that someone else might have a negative thought. You get to remember that other people are allowed to have their reactions, and you can choose new thoughts to radically love and accept yourself every day. Get full show notes and more information here: https://victoriaalbina.com/70
6/18/2020 • 20 minutes, 17 seconds
Ep #69: The Power of Thought Work in Becoming an Anti-Racist Ally and Accomplice
Listen in today as I invite you to make becoming anti-racist a practice, and encourage you to come to this work with self-compassion and gentleness for yourself. Shame and guilt are never useful, and showing up however you can will help you bring consciousness to your internal biases, push you out of your comfort zone, and take action. Get full show notes and more information here: https://victoriaalbina.com/69
6/11/2020 • 38 minutes, 12 seconds
Ep #68: How to Interrupt the People-Pleasing Cycle
The work that you have to start doing to interrupt the vicious people-pleasing cycles that we get stuck in, and why embracing discomfort is such a vital part of this process. I also address how the tools I share on the podcast will hopefully be helpful in the fight to address racism and dismantle white supremacy in our current climate. Get full show notes and more information here: https://victoriaalbina.com/68
6/4/2020 • 27 minutes, 2 seconds
Ep #67: Why We People Please
Join me this week as I show you why people-pleasing leaves you overwhelmed, exhausted, and ultimately, displeased. I’m inviting you to cultivate awareness this week about how you’re living these habits out in your life, where they came from, and how they’re impacting you in your day-to-day. And make sure to tune in next week where I’ll be sharing the remedies to help you shift through this thought habit! Get full show notes and more information here: https://victoriaalbina.com/67
5/28/2020 • 32 minutes, 21 seconds
Ep #66: Compare and Despair
Join me on the podcast this week as I share how evolution, the patriarchy, capitalism, and the way you’ve been socialized all play a part in the compare and despair thought habit, and some remedies to help you shift through them. The key here is to prioritize your opinion of your own beautiful self over anyone else’s, and I’m sharing some ways for you to do that today. Get full show notes and more information here: https://victoriaalbina.com/66
5/21/2020 • 31 minutes, 33 seconds
Ep #65: Self-Confidence
Listen in this week as I show you how it’s totally possible for you to be kind, loving, and accepting of yourself, and why this is the key to building lasting and sustainable self-confidence. Imagining the regret, disappointment, or other people’s judgments of their endeavors stops most from going after their dreams, but this doesn’t have to be you. Get full show notes and more information here: https://victoriaalbina.com/65
5/14/2020 • 45 minutes, 46 seconds
Ep #64: Letting Go of Resentment
Join me on the podcast this week to discover how resentment makes it impossible for you to operate from a place of power, and why it’s so problematic. While resentment can feel like the easy response in the short-term, I’m showing you why letting go of it is so life-changing, and the remedy to release it. Get full show notes and more information here: https://victoriaalbina.com/64
5/7/2020 • 40 minutes, 49 seconds
Ep #63: How to Make the Right Decision
Join me on the podcast today to discover how codependency and perfectionist thought habits keep you stuck in confusion and worry, how to start the process of trusting yourself and having your own back, and why you need to get comfortable with the discomfort of making decisions. I’m also outlining a set of prompts and questions you can use to help you make decisions in your best interest, with less confusion, stress, and more clarity. Get full show notes and more information here: https://victoriaalbina.com/63
4/30/2020 • 48 minutes, 35 seconds
Ep #62: Glimmers
Join me today as I show you what glimmers are, and how they can act as an antidote or remedy to your triggers. It’s going to get nerdy, as usual, and I’ll be diving into polyvagal theory to show you how triggers play out in our bodies and minds, and how glimmers can be such a gift in response to them. Get full show notes and more information here: https://victoriaalbina.com/62
4/23/2020 • 22 minutes, 21 seconds
COVID-19 Bonus Episode: Feel All Your Feels - Give It All Equal Air Time
In this special episode Victoria Albina, NP, MPH, life coach and nurse practitioner, shares a simple tool to help you give all of your feelings the Equal Air Time they deserve: the grief, the anger, the disappointment and the moments of joy and peace. If you’re struggling to find balance between your competing feelings, the messaging about being “productive” vs resting, this one is for you.
4/18/2020 • 23 minutes, 40 seconds
Ep #61: The Nervous System & Your Health and Wellness
Join me this week as I show you how our current experiences of safety and danger are particularly poignant in relation to our nervous system responses. I’m sharing various remedies and antidotes that you can start practicing when you notice yourself getting activated. You’ll be able to use this framework to unpack your experiences, to shift them with more intention, love, and gentleness for yourself. Get full show notes and more information here:https://victoriaalbina.com/61
4/16/2020 • 48 minutes, 3 seconds
Ep #60: Antidotes to Control
Join me this week as I break down the thought work protocol and show you how to use it to create an intentional protocol, to decide ahead time how you want to feel and what actions you’ll take from there. You’ll be able to see how grasping at false control is causing you so much pain and suffering, and I’m offering a set of guiding questions you can use to start releasing your desire to control the uncontrollable. Get full show notes and more information here: https://victoriaalbina.com/60
4/9/2020 • 38 minutes, 24 seconds
Ep #59: Understanding Your Desire to Control
Join me this week as I show you why we want things to feel certain and within our control. During times like these, when our physical state is being threatened, it especially makes sense to find yourself feeling a whole spectrum of emotions about wanting other people to behave in a specific way. That said, practicing the tools and thought work protocol that I teach here on the podcast will help you bring gentleness and love to your brain’s immediate desire to control what you can’t. Get full show notes and more information here: https://victoriaalbina.com/59
4/2/2020 • 38 minutes, 57 seconds
Ep #58: Uncertainty
The thought work protocol that I use to stay grounded and in control of my own mind, and that you can use in your own life too, regardless of the circumstances. Panicking and letting your brain freak out has negative consequences on your body, so learning to get comfortable with the fact that life is uncertain will help you bring more peace to yourself and the people around you. Get full show notes and more information here: https://victoriaalbina.com/58
3/26/2020 • 48 minutes, 50 seconds
Ep #57: Perfectionism: Keeping Your Enemy Close
Join me this week to slowly, gently heal your perfectionist thinking, to start creating a new relationship with yourself. We’re always going to encounter situations where our inner perfectionists are screaming at us with deafening criticisms, but I’m showing you how to start to bring awareness to your thinking and change your story to, maybe, even meet your perfectionist thoughts with love. Get full show notes and more information here: https://victoriaalbina.com/57
3/19/2020 • 37 minutes, 57 seconds
COVID-19: Anxiety, Stress & Thought Work for Healing
Join Victoria for a special episode in which she addresses the ways to shift your thinking to reflect the way you want to show up in the world in this moment of worldwide stress and panic. Find easy tools that you can use right away to help you feel less worry and more alignment. Get full show notes and more information here: https://victoriaalbina.com/bonus-podcast-episode-1-covid-19-corona-regulating-your-stress-response/
3/16/2020 • 18 minutes, 48 seconds
COVID-19: Regulating Your Stress Response
In this moment of global anxiety and worry about the novel Coronavirus, Victoria Albina, NP, MPH talks about how to support your nervous system to keep stress and sympathetic activation/fight or flight at bay and to keep your immune system working optimally by giving your body the love it needs. Tune in for helpful advice, simple breathing techniques and the grounding you need in this complex moment. Get full show notes and more information here: https://victoriaalbina.com/bonus-podcast-episodes-covid-19-corona-virus-guidance/
3/15/2020 • 34 minutes, 23 seconds
Ep #56: Perfectionism
Join me this week to finally get off the perpetual hamster wheel that perfectionist thinking keeps us on, to distinguish this habit from being goal-oriented and ambitious, and to know if this is something that’s driving you in your day-to-day life. Make sure to tune in next week as I give you my top tips to start healing from these paralyzing thought patterns! Get full show notes and more information here: https://victoriaalbina.com/56
3/12/2020 • 29 minutes, 42 seconds
1 Year Anniversary Giveaway
To celebrate the 1 year anniversary of the show, Victoria will be giving away FOUR sets of her organic essential oil rollers! Visit victoriaalbina.com/giveaway to enter!
3/7/2020 • 4 minutes, 53 seconds
Ep #55: Intergenerational Codependency
Listen in this week to discover how you can start to undo and unravel the cycle of intergenerational codependency, to start the process of loving yourself unconditionally, and to know there is no moral failing or shame in having these experiences. I’m sharing the tools and tips that I used so that you can start practicing them too. Get full show notes and more information here: https://victoriaalbina.com/55
3/5/2020 • 43 minutes, 35 seconds
Ep #54: 6 Surprising Codependent Habits
I’ve talked about codependent behaviors in terms of autonomy and interdependency here, but today I’m taking a slightly different approach. This tendency is really sneaky and can be so subtle that it’s hard to see in yourself, so I’m here to get nerdy, as always, to define terms and help you identify if you’re showing some of these signs so you can start working through them and shift your thinking. Get full show notes and more information here: https://victoriaalbina.com/54
2/27/2020 • 45 minutes, 58 seconds
Ep #53: The Secret Sauce to Healthy Relationships
Today, I’m sharing the secret key to having the best relationships for you, why giving big love to and embracing your ‘shadow side’ is so crucial to your healing, and how working through difficult relationships is the way out of unhealthy relationship cycles. Get full show notes and more information here: https://victoriaalbina.com/53
2/20/2020 • 37 minutes, 18 seconds
Ep #52: Unconditional Love
Why would you want to feel love towards someone who has wronged or failed you? This week, I want to show you the power of choosing unconditional love to thrive and to empower yourself, because the science proves that ruminating on upsetting thoughts negatively affects not only your mental wellness, but your physical body too. Get full show notes and more information here: https://victoriaalbina.com/52
2/13/2020 • 39 minutes, 51 seconds
Ep #51: Self-Compassion, Dead-End Thinking and the Emotional U-Turn
Join me this week to discover how you can show up as your own best friend, best ally, and best accomplice by building more self-compassion into your life. This process is key to your deep and lasting healing, to understand the habitual thoughts that are driven by your nervous system, and to live with intention. Get full show notes and more information here: https://victoriaalbina.com/51
2/6/2020 • 30 minutes, 21 seconds
Ep #50: Positive Self-Regard
We’re often too quick to jump over any negative feeling that comes up because we’re human, and that’s okay, my love. My goal today is to remind you that bypassing these feelings can’t bring you the changes you want for your life and to, instead, give you a powerful way to start the healing process with love and compassion for yourself. Get full show notes and more information here: https://victoriaalbina.com/50
1/30/2020 • 39 minutes, 32 seconds
Ep #49: Being Okay with Being Wrong
Join me this week to start living into your fullest expression of your highest self, which will require discomfort in the short-term, but guaranteed joy and growth in the long-term. I’m sharing how you can start using these tools to start seeking ways to understand where you might be holding onto beliefs that aren’t serving you, so you can start living your life intentionally. Get full show notes and more information here: https://victoriaalbina.com/49
1/23/2020 • 35 minutes, 46 seconds
Ep #48: Your Why and Polyvagal Theory
Lots of clients come to me for help in finding their passion or purpose, and I know this perpetual search can feel exhausting. Too many of you aren’t living on your own terms, having been taught to do what your parents think is right, or what society has told you is acceptable. This leaves you stressed, lost, confused, and most of all, it’s affecting your body. My goal this week is to help you find your why so you can start building the life you want. Get full show notes and more information here: https://victoriaalbina.com/48
1/16/2020 • 46 minutes, 28 seconds
Ep #47: Goals and New Year's Resolutions
This week, I’m showing you how to set and meet your goals for 2020, while identifying and letting go of the stories that are acting as barriers to your dream life. We can’t erase our inner scripts from childhood or traumas, but we can change our relationship to them with thought work. Get full show notes and more information here: https://victoriaalbina.com/47
1/9/2020 • 30 minutes, 35 seconds
Ep #46: My New Year's Vision for You
This world needs you: not the person that you are when you’re putting everyone else first, but the unapologetic you. So I’m here to share the wish I have for you in 2020 and beyond, and to remind you of the wonderful human being that you are. Get full show notes and more information here: https://victoriaalbina.com/46
1/2/2020 • 18 minutes, 50 seconds
Ep #45: Why Wishing Is Not Enough
Join me on the podcast this week for some help in bringing your “I wish” statements to the forefront of your consciousness, and to discover where they’re holding you back. Once we are clear on our unhelpful thought patterns, then we can begin to offer our brains something more useful. Get full show notes and more information here: https://victoriaalbina.com/45
12/26/2019 • 22 minutes, 58 seconds
Ep #44: How to Stop Worrying for Good
Join me on the podcast this week to discover how to break the cycle of viewing everything on the horizon through a negative lens and stop worrying for good. I’m sharing the tools to help you gain awareness of how worry is affecting the quality of your life in the present, as well as a step-by-step process to rationalize the circumstances of your life and take the effective action required to feel at ease. Get full show notes and more information here: https://victoriaalbina.com/44
12/19/2019 • 32 minutes, 25 seconds
Ep #43: Worry and Your Nervous System
Join me on the podcast this week do discover why worry is always optional, how we subconsciously use worry as a buffer, and what you can do to recognize when your worrying is stopping you from taking the action that could actually help your problem. And be sure to tune in next week for part two, where I’ll be covering the thought work required to stop worrying for good. Get full show notes and more information here: https://victoriaalbina.com/43
12/12/2019 • 29 minutes, 27 seconds
Ep #42: The Next Right Thing
Join me on the show this week as I show you how to set yourself up to do the next right thing, and remind you how failing on purpose is a vital skill to cultivate. This process is one of the deepest forms of self-care and healing we can do, so I hope you try it out. Get full show notes and more information here: https://victoriaalbina.com/42
12/5/2019 • 24 minutes, 46 seconds
Ep #41: Boundaries and the Holidays
Listen in this week, my love, and discover how to set boundaries for yourself at this magical, yet stressful, time of the year. I’m discussing why it’s always okay to excuse yourself when you’re getting uncomfortable, and how to set boundaries that feel comfortable, allowing you to be your best, calmest, most self-aware self throughout the holidays. Get full show notes and more information here: https://victoriaalbina.com/41
11/28/2019 • 28 minutes, 11 seconds
Ep #40: Failing on Purpose
This week, I’m sharing the process that I’ve used to take the leap in creating this show for you, and how I’ve learned to invite failure into my life every single day. We can learn to love ourselves in such deep ways when we practice failing time and again, and so I want you to experience the most remarkable failures that will actually help you achieve your goals. Get full show notes and more information here: https://victoriaalbina.com/40
11/21/2019 • 23 minutes
Ep #39: Failure
Launching a business, asking for that raise, starting to exercise, going on dates. Why bother doing these things when you could fail? This is something I often see my clients experiencing, all because of the fear that exists inside of us. Today, I’m showing you how you can actually celebrate your failures and see them as the greatest gift you can give yourself to make yourself stronger. Get full show notes and more information here: https://victoriaalbina.com/39
11/14/2019 • 33 minutes, 9 seconds
Ep #38: Courageous Action
Today, I’m defining what courageous action means, why it’s challenging for anyone to do it, and how you can start living your life from empowerment instead of letting fear run the show. We all have old stories that keep us stuck in the past, so please don’t worry if you’re having a hard time moving through it. Get full show notes and more information here: https://victoriaalbina.com/38
11/7/2019 • 33 minutes, 12 seconds
Ep #37: Action
Join me today as I show you how you can stop being subject to your feelings or the old stories and beliefs you think are facts. Creating cognitive distance in your mind can result in astounding changes, so today I’m showing you how to practice the think-feel-act cycle to change your life. Get full show notes and more information here: https://victoriaalbina.com/37
10/31/2019 • 37 minutes, 16 seconds
Ep #36: Feeling
If you’re feeling stuck, you might be caught - as many people are - in confusing your thoughts with your feelings, or seeing your thoughts as objective facts. It’s important to go forth lovingly to start understanding a process I call the three A’s to build up your self-confidence and self-love. Get full show notes and more information here: https://victoriaalbina.com/36
10/24/2019 • 39 minutes, 10 seconds
Ep #35: Thinking
Tune in today to discover how your monkey mind provides you with thoughts, and why it’s up to you whether you believe them or not. I’m sharing how to create cognitive distance between your monkey mind and your consciousness and bring your old habitual thoughts to the surface, so you can analyze them, start choosing the ones that actually serve you, and changing the ones that don’t. Get full show notes and more information here: https://victoriaalbina.com/35
10/17/2019 • 31 minutes, 56 seconds
Ep #34: Self-Care
On this episode, I’m addressing what I consider to be the ultimate self-care practice, and how you can start to learn this skill to drop all the cyclical stories of feeling stressed or overwhelmed, and in turn taking actions that you might call self-care, but aren’t actually serving you in the long-run. Get full show notes and more information here: https://victoriaalbina.com/34
10/10/2019 • 22 minutes, 4 seconds
Ep #33: Direct and Indirect Communication
In this week's episode we'll dive into the key differences between indirect and direct communication and talk about why the latter feels so much better for everyone involved. We'll explore why direct communication often feels so strange, how you can start to identify when you're communicating indirectly, and how to make sure you're still communicating with kindness and respect. Get full show notes and more information here: https://victoriaalbina.com/33
10/3/2019 • 35 minutes, 23 seconds
Ep #32: How We Communicate with Ourselves
This episode focuses on how we communicate with ourselves. We'll talk about the reasons why so many of us are walking around with negative tapes on replay in our heads and how we can start to shift away from these thought cycles. We'll also explore some useful tools and thoughts that can help us reclaim our brains and tame that second voice in our heads. Get full show notes and more information here: https://victoriaalbina.com/32
9/26/2019 • 43 minutes, 15 seconds
Ep #31: Communication
I'm breaking down what communication is more generally and talking about some of the common ways our communication can get confused, complicated, or difficult. I'll give you some tools for handling situations where your words hurt someone else, and share how some of our well-worn patterns of (mis)communication can perpetuate more confusion for ourselves and others. And we'll also talk about where we learn these habits and how to gently steer ourselves away from them into something better. Get full show notes and more information here: https://victoriaalbina.com/31
9/19/2019 • 25 minutes, 24 seconds
Ep #30: Healing Codependent Habits
Tips for moving yourself compassionately out of the pattern of codependent thinking and back into autonomous interdependence. We’ll talk about why so many of us pick up codependent thinking and behavior in childhood and how we can reparent ourselves out of these habits. And we’ll explore the role of self-care and discomfort in helping us become more autonomous adults. Get full show notes and more information here: https://victoriaalbina.com/30
9/12/2019 • 35 minutes, 43 seconds
Ep #29: Codependent Thinking
In this episode, we'll talk about what codependence is, some of the classic signs of a codependent relationship, and how to move toward thoughtful interdependence instead. We'll also discuss the topic of autonomy and why it's different from independence, and why the messages society sends us about independence can be so confusing. Get full show notes and more information here: https://victoriaalbina.com/29
9/5/2019 • 40 minutes, 56 seconds
Ep #28: Giving Emotional Consent
In this episode, I'm talking about emotional consent, setting boundaries when you're sharing, and why these practices can make our connections even deeper and more supportive. I'll share some tips for communicating your wants & needs with conversational partners and what to do if people don't respond the way you're hoping they will. And, I'll touch on how thought work and breath work can help you in these conversations, no matter how they pan out. Get full show notes and more information here: https://victoriaalbina.com/28
8/29/2019 • 28 minutes, 59 seconds
Ep #27: Getting Emotional Consent
Today we'll explore the concept of emotional consent and how it can help you build deeper connections with everyone you come in contact with. We'll talk about why asking for emotional consent before offering your perspective is one of the best ways to honor someone's autonomy and why this is an important thing to do. We'll also dig into why emotional consent will help you build a better relationship with yourself and learn to set healthy boundaries with others. Get full show notes and more information here: https://victoriaalbina.com/27
8/22/2019 • 25 minutes, 34 seconds
Ep #26: Reparenting In Action
In this episode, I'll walk you through my top twelve tips for reparenting yourself and what you should know about this process as you're getting started. I'll encourage you to be patient and kind with yourself as you learn how to parent yourself (which is a huge undertaking!) and as you get in touch with all the inner children that you carry with you. Get full show notes and more information here: https://victoriaalbina.com/26
8/15/2019 • 27 minutes, 43 seconds
Ep #25: Reparenting Your Inner Child
In today's episode, I'll tell you exactly what reparenting is and what it looks and feels like. We'll explore how you can get in touch with your inner child, find out what they need and want from you as an adult, and how you can begin to support your inner child in important ways. We'll also talk about some of the physiological impacts of reparenting work, including the calming effect it can have on your central nervous system. Get full show notes and more information here: https://victoriaalbina.com/25
8/8/2019 • 25 minutes, 14 seconds
Ep #24: Emotional Adulthood
In this episode, we'll talk about emotional adulthood and why it's a great antidote to those moments where our inner child considers having a tantrum. We'll explore what emotional adulthood looks and feels like, why it's so empowering, and how to start building up your emotional adulthood toolbox. And we'll discuss the importance of taking responsibility for your own emotional and physical wellbeing while resisting the temptation to take on other people's wellbeing, too. Get full show notes and more information here: https://victoriaalbina.com/24
8/1/2019 • 32 minutes, 19 seconds
Ep #23: Emotional Childhood
In this week's episode, we're diving into the concept of emotional childhood and why so many adults are still driven by the impulses, fears, and desires of their inner child. We'll talk about how adults take responsibility for their choices, feelings, and actions, and explore the ways emotional childhood can show up in our lives. I'll also share some tips for bringing awareness to this pattern when it happens, and tell you about some experiences I've had when I've unwittingly allowed my inner child to take the wheel. Get full show notes and more information here: https://victoriaalbina.com/23
7/25/2019 • 39 minutes, 56 seconds
Ep #22: Inner Child
In this episode, I'm giving you an introduction to inner child work and what the concept of the inner child can do for your healing. We'll talk about how you can reparent yourself in small but important ways, the things your inner child might have learned, and how your relationship with your inner child is affecting your work, health, and relationships as an adult. Get full show notes and more information here: https://victoriaalbina.com/22
7/18/2019 • 32 minutes, 48 seconds
Ep #21: You're a Human Being Not a Human Doing
In this week's episode, we're diving into the interconnected topics of self-care and busyness. I talk about why so many of us conflate our value with how much we get done and how our society plays into this unconscious association. And we'll chat about how you can build some more relaxation, stillness, and introspection into your day, so you can press pause on the busyness machine and get in touch with what you really want and need. Get full show notes and more information here: https://victoriaalbina.com/21
7/11/2019 • 24 minutes, 28 seconds
Ep #20: Expectations and the "How-To" Guide to Other Humans
On this week’s episode, I talk about identifying and deconstructing the expectations we place on others so we can learn to not put so much emotional weight on them. I share some personal experiences with how we overthink how friends, family, significant others, or even medical professionals should act and how this affects not only our emotional health but also physic Get full show notes and more information here: https://victoriaalbina.com/20
7/4/2019 • 30 minutes, 6 seconds
Ep #19: Coping Mechanisms and Obsessive Thoughts
I invite you to join me as we dive deep into the habits we formed when we were young, both reinterpreting and thanking them for all the good they did us when we needed them. Our brains were brilliant caretakers to our wee selves but now it's time to shed the thoughts that are keeping us from emotional adulthood! Get full show notes and more information here: https://victoriaalbina.com/19
6/27/2019 • 38 minutes, 52 seconds
Ep #18: Negative Self-Talk
On this episode, we’re talking about why language matters and how negative self-talk can be extremely limiting, keeping us from fully stepping into the full embodiment of our hopes and dreams. Join me in the conversation and explore how we can change how we see and talk to ourselves. Get full show notes and more information here: https://victoriaalbina.com/18
6/20/2019 • 21 minutes, 38 seconds
Ep #17: Stress Response Cycle
On today’s show, we’re talking about the biological reasoning for stress and how it naturally works in a cycle. The way we traditionally approach stress, we deny ourselves the release and it eventually builds up. Join with me as we sort out how to complete that stress cycle so we can live more fulfilling and complete lives full of joy. Get full show notes and more information here: https://victoriaalbina.com/17
6/13/2019 • 32 minutes, 59 seconds
Ep #16: You Don’t Have To (You Get To)
On today’s show, I want to talk about how choosing to change your attitude from “I have to” to “I get to” can add positivity and joy into your life. It is a small mental change that can impact your health, friendships, and image of yourself in such a beautiful way. Get full show notes and more information here: https://victoriaalbina.com/16
6/6/2019 • 25 minutes, 35 seconds
Ep #15: Choosing Suffering
On this episode, I wanted to talk about how we all fall victim to the Buddhist concept of the Second Arrow and detail how we can recognize and make the extra suffering truly optional. I go through my own experiences with self-blame and negativity and show how you can free yourself from these damaging thoughts and feelings. Get full show notes and more information here: https://victoriaalbina.com/15
5/30/2019 • 23 minutes, 36 seconds
Ep #14: Buffering
Buffering is an incredibly common habit, so I wanted to take this episode to walk you through what buffering is, how to identify it, and how to gently shift away from this behavior. I share some familiar buffering mechanisms, talk about how our culture reinforces our desire to buffer, and why buffering has such a negative impact on your ability to fully experience life. Get full show notes and more information here: https://victoriaalbina.com/14
5/23/2019 • 34 minutes, 13 seconds
Ep #13: Future Tripping
In this episode I talk about what future tripping is, why it can be so difficult to stop, and tips for creating new thoughts grounded in your day-to-day existence - not some future that's spinning out of control. I also give you a step-by-step process for noticing your future tripping and how to gently guide yourself away from overthinking. And don't forget to bring your journal - one of the best antidotes for future tripping! Get full show notes and more information here: https://victoriaalbina.com/13
5/16/2019 • 28 minutes, 36 seconds
Ep #12: Sleep
Tune into this episode as I talk about the lifestyle, physical, and mental factors that affect sleep. I'll tell you all about how blue light affects your ability to produce melatonin, how managing your stress and anxiety may be one key to sleeping better, and the pre-bedtime foods and beverages I recommend you stay away from. I'll also share some of my favorite bedtime practices and supplements with you, so you'll be catching better Z's in no time. Get full show notes and more information here: https://victoriaalbina.com/12
5/9/2019 • 33 minutes, 38 seconds
Ep #11: Intuitive Eating
In this episode, I'm talking all about intuitive eating and my journey to this practice. I discuss diet culture and how it severs our connection with our intuition, why there are no "good" or "bad" foods, and how you can practice intuitive eating. This is a process that takes time, but I've found that it's one of the most life-changing shifts I've made for my own health and wellness, and think you'll find it to be paradigm-shifting, too. Get full show notes and more information here: https://victoriaalbina.com/11
5/2/2019 • 40 minutes, 42 seconds
Ep #10: Hypothyroid Is a Feminist Issue
In this episode, I describe what hypothyroid is, what its symptoms are, and why women so often don't get the treatment they need to deal with this issue. I also share some of the most important nutrients you need to support your thyroid and talk about what tests you can ask your doctor for if you think you need to do some thyroid sleuthing. Get full show notes and more information here: https://victoriaalbina.com/10
4/25/2019 • 41 minutes, 25 seconds
Ep #9: Future Self Planning
This episode is all about planning for your future self and building up belief that you are capable of doing and being whatever you want. Our brains are remarkable, changeable things, and we can train ourselves to think better of ourselves. Doing so will change your entire outlook and help you create the life you're dreaming of underneath all of those negative, anxiety-inducing thoughts. Get full show notes and more information here: https://victoriaalbina.com/9
4/18/2019 • 21 minutes, 26 seconds
Ep #8: Analysis Paralysis
Today I'm talking all about analysis paralysis and the perfectionism at its root. In reality, there is no perfect anything, and the story that perfection is possible keeps us from actually making progress on our goals. In this episode, I'm sharing my tips for breaking free from analysis paralysis, the power of planning ahead, and how overwhelm manifests in your body. And we'll talk about how you can heal yourself one step at a time by committing to yourself in small ways every day. Get full show notes and more information here: https://victoriaalbina.com/8
4/11/2019 • 27 minutes, 29 seconds
Ep #7: Fatigue - Adrenal Edition
In this episode, I'm doing a deep dive into what adrenal fatigue really is, the science behind it, and my favorite nutritional and supplemental recommendations for rebalancing your system. I'll talk about the four main drivers of HPA-d, the consequences of your likely thrown-off circadian rhythm and stress levels, and ten of my top lifestyle tips for healing your adrenals. Get full show notes and more information here: https://victoriaalbina.com/7
4/4/2019 • 38 minutes, 47 seconds
Ep #6: What Other People Think of You Is None of Your Business
Many of us assume that other people are judging us and we try to conform ourselves to their opinions about who we should be. In this week's episode, I want to talk about why we do that, why it's a recipe for discontentment, and how we can start to catch ourselves when we judge ourselves and others. Ultimately, you are the only person you can control and the only person you need to please. Get full show notes and more information here: https://victoriaalbina.com/6
3/28/2019 • 26 minutes, 17 seconds
Ep #5: Boundaries
Setting boundaries can feel really challenging if it's new to you, so I want to remind you to be patient and compassionate with yourself. This is a new skill and it takes a lot of practice. Join me today to learn how to set boundaries from a place of taking care of your health and why it’s an absolutely vital part of living your best life. Get full show notes and more information here: https://victoriaalbina.com/5
3/21/2019 • 34 minutes, 30 seconds
Ep #4: Leaky Gut: How to Restore Your Gut and Improve Your Mental Health
Get ready to nerd out with me today, loves, on a topic that I am incredibly passionate about and a condition that you just might be struggling with. I have some great tips to help you improve your gut health and a special bonus worksheet just for podcast listeners. Remember, empowering ourselves by knowing about our health and being our own best advocate is one of the most feminist, self-loving things we can do in this world. Get full show notes and more information here: https://victoriaalbina.com/4
3/14/2019 • 32 minutes, 43 seconds
Ep #3: How to Conquer Anxiety
Anxiety is an exhausting life-stealer. It can feel like a wall between you, the people you love, and the life you want to live, but it doesn't have to be that way. I'll explain the science of anxiety and what's happening in your brain when you feel that rush of tension in your body and I'll teach you simple, actionable, practical tools to shift both body and mind using science-based cognitive behavioral thought work. Get full show notes and more information here: https://victoriaalbina.com/3
3/6/2019 • 26 minutes, 25 seconds
Ep #2: Be Your Own Watcher
Join me as I break down what mindfulness actually is and why you might want to develop a mindfulness practice. We’re going to take this one step at a time so you can access that extraordinary shift that comes with being more watchful and present in your experience of life. Get full show notes and more information here: https://victoriaalbina.com/2
3/6/2019 • 22 minutes, 2 seconds
Ep #1: Are You Ready for Change? Welcome to Feminist Wellness.
Maybe you’ve been to a whole bunch of doctors and specialists who either gave you a string of diagnoses that never got resolved, or maybe told you they couldn’t find anything wrong with you. Or maybe you’re just feeling stuck. You’re not sure who to trust and how to get the information you need. You feel stuck in frustration, resentment, powerlessness. If any of this resonated for you, keep listening; help is on the way. Get full show notes and more information here: https://victoriaalbina.com/1
