Spiraling with Katie Dalebout and Serena Wolf

Turns out, we still occasionally spiral about social media, so yet again this year we made an annual social media episode. In it we discuss an our individual relationship to it, how that’s evolved, how we use it socially, for work, for connection, for comparing and disappearing, and how we're managing our anxiety that comes up around it. We talk about both using it as a consumer and from the creating, contributing, and sharing perspective so regardless of how you use it we hope this conversation makes you feel less alone, or is interesting, or entertaining. Would love to how social media impacts your anxiety...let us know on social media! We will be back with one final episode of the season, Q + A. So submit your Qs to us either on social media or Substack | Instagram | Let It Out Podcastherekatie@letitouttt.com cooking classes Web | InstagramThe Podcast Kit SPIRALING Let It Out kits

Our annual episode where we reflect on the year that just ended and unpack our recurring spirals, highs, and themes of 2023. We talked about the areas where we changed, where we stayed the same, what we're proud of, and what we learned from it all in 2023. Happy New Year! Sign up for Serena's cooking classes Find Serena on the Web | Instagram Find Katie on the Substack | Instagram | Let It Out Podcast Work with Katie: spots available in my 1-on-1 consulting: more info here or email me (katie@letitouttt.com) Is this the year you want to finally start a podcast? I can help! Use the podcast course: The Podcast Kit is 50% off for Spiraling listeners with code: SPIRALING Or for all of Katie's personal growing workshops: Let It Out kits More on how to set goals and reframe resolutions in the self-study reframe your resolutions journaling workshop

This week our annual holiday episode. The holidays are often a time for heightened emotions, obligations, perhaps travel, hosting, gifting, nostalgia, and general busyness--making them a season for anxiety to run high. So every year we debrief on our seasonal anxiety and the management tools, tips, and ideas that have helped us and hope will help us this year. Happy Holidays!! Love, Katie and Serena reframe your resolutions journaling workshop cooking classes Web | InstagramSubstack | Instagram | Let It Out Podcastherekatie@letitouttt.comThe Podcast Kit SPIRALING Let It Out kits

In this episode Katie and Serena discuss the emotional ups, downs, and spirals that come from getting older, experiencing physical pain, noticing our bodies changing in various ways. We get into seeing photos taken of ourselves, the gendered double standard of aging, vanity, beauty standards, other people’s perception of our appearance, wha helps us in navigating this recently. It’ a long one and we’re real vulnerable so let us know what you think! reframe your resolutions journaling workshop cooking classes Web | InstagramSubstack | Instagram | Let It Out Podcastherekatie@letitouttt.comThe Podcast Kit SPIRALING Let It Out kits

In this episode Katie and Serena discuss the importance of rest. We discuss the benefits of taking breaks to improve our health, happiness, and productivity, while also touching on the surprising difficulty of committing to rest. More on how to set goals and reframe resolutions in the self-study reframe your resolutions journaling workshop cooking classes Web | InstagramSubstack | Instagram | Let It Out Podcastherekatie@letitouttt.comThe Podcast Kit SPIRALING Let It Out kits

In this episode Katie and Serena discuss one of their biggest anxiety triggers: regret… We get into the overlapping angst of regret and guilt, discuss the lingering effects of regret, and touch on how we tend to navigate regret-induced anxiety with it ourselves and with those closest to us. -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for Serena's cooking classes -Work with Katie: a few spots open in the Creative Clinic: more info here or email me (katie@letitouttt.com) -Want to start a podcast? The how to podcast workshop:The Podcast Kit is 50% off for Spiraling listeners with code: Spiraling or for all of Katie's personal growing workshops: Let It Out kits

Move on as Quickly as Possible– In this episode Katie and Serena discuss the anxiety aftermath of a work mistake. We get into the complicated feelings surrounding disappointing oneself and coworkers, the propensity to over apologize, and tools to move forward more quickly and prevent similar errors in the future. -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for Serena's cooking classes -Work with Katie: a few spots open in the Creative Clinic: more info here or email me (katie@letitouttt.com) -Want to start a podcast? The how to podcast workshop:The Podcast Kit is 50% off for Spiraling listeners with code: Spiraling or for all of Katie's personal growing workshops: Let It Out kits

This week we get into how stress and being “in process” affect anxiety. On feeling stagnant, losing your creative mojo, worrying about being behind, and how perspective is the ultimate reframe. Cheers to your next existential crisis! Let us know if you listened! : ) It's so great to be back -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for Serena's cooking classes -Want to start a podcast? The how to podcast workshop:The Podcast Kit is 50% off this month only code Spiraling -Katie's personal growing workshops Let It Out kits

We're back,for our annual reintroduction episode, for season 5 (!!!). We do our traditional first episode of the season where we introduce ourselves by asking each other fun questions including an update on favorite drinks, a deep dive on snacks, what we'd be if we had to change careers today, biggest anxiety trigger, and the most important one: socks to bed, yes or no? books mentioned: Katie's rec: I Love Dick Serena's rec: MaryJane Last year's 2022 recs: katie's rec last year: The Book of Laughter and Forgetting Serena's Recs last year: The Idea of You and An Absolutely Remarkable Thing -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for Serena's cooking classes -Want to start a podcast? The how to podcast workshop:The Podcast Kit is 50% off this month only code Spiraling -Katie's personal growing workshops Let It Out kits

We're just checking in while we’re working on season 5. We’re really excited to be back officially soon but in the meantime we’re here to tackle some of the questions you submitted. It was fun to talk about each one and we hope this q and q episode is helpful to the Spiraling community and look forward to being fully back in September with a brand new season. -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for Serena's cooking classes -Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off with code: Spiraling

We're still occasionally spiraling about social media, so yet again this year we made an annual social media episode. In it we discuss an our individual relationship to it, how we use it for work, for connection, for comparing and disappearing, and how we're managing our anxiety that comes up around it. We talk about both using it as a consumer and from the creating, contributing, and sharing perspective so regardless of how you use it we hope this conversation makes you feel less alone, or is interesting, or entertaining. Would love to how social media impacts your anxiety. -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -More on how to set goals and reframe resolutions in the self-study reframe your resolutions journaling workshop -Sign up for Serena's cooking classes -Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off with code: Spiraling

This week we do our annual year in review, unpacking our themes, spirals, high, higher, and highest of the year. We talked about areas we think we learned from, how we change, stayed the same, and what we're proud of each other for in 2022. Happy New Year! -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -More on how to set goals and reframe resolutions in the self-study reframe your resolutions journaling workshop -Sign up for Serena's cooking classes -Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off with code: Spiraling

This week our annual holiday episode. The holidays are often a time for heightened emotions, obligations, perhaps travel, hosting, gifting, nostalgia, and general busyness--making them a season for anxiety to run high. So every year we talk about our anxiety around the holiday season and the management tools, tips, and ideas that have helped us and hope will help us this year. Plus our contrasting opinions of the holidays, what we're looking forward to this year and more. -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -More on how to have a better experience of the holidays in the self study holiday kits here! -Sign up for Serena's cooking classes -> Join Katie's IN PROCESS code SPIRALING sign up here! -Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off with code: Spiraling

This week we talked about being okay with changing our opinions and our goals. Living with uncertainty (things can change at any moment). Breakups/Friendships, not trying to hold on to the past, nostalgia. Prioritizing relationships that feel mutual and good, being warm over trying to be cool. Sticking to plans rather than rescheduling as an anxiety management tool and much more. -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -How to have a better experience of the holidays in the self study holiday kits here! -Sign up for Serena's cooking classes -> Join Katie's IN PROCESS code SPIRALING sign up here! -Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off with code: Spiraling

Part two of our conversation about navigating different timelines and expectations both from ourselves and from society. We continue the conversation about how comparing we're at to others is a recipe for spiraling and what we do that helps. This time we focus on how we thought it would be vs how it actually and get into the physical realities of timelines including: Aging: our Bodies, our parents, and our careers. -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling -> Join Katie's IN PROCESS group coaching for creativity code SPIRALING for a discount! : ) sign up here! -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for Serena's cooking classes -Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off with code: Spiraling -Katie's personal growing workshops Let It Out kits

This week we talked about navigating different timelines and expectations both from ourselves and from society. We spoke about how being in our 30s means considering having kids, marriage, career choices, money woes and how comparing we're at to others is a recipe for spiraling and what we do that helps. -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling -> Join Katie's IN PROCESS (!!!) a support group and group coaching for creativity code SPIRALING for a discount! : ) sign up here! -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for Serena's cooking classes -Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off with code: Spiraling -Katie's personal growing workshops Let It Out kits

This week we revisit how we talk about our anxiety with others. A topic we covered 3 years ago in season one, we update on how discussions have changed with friends/family/significant others. (i.e. Serena doesn’t talk to Logan about her anxiety much anymore.) Feeling (un)comfortable communicating about mental health. And how outside of therapy and this show neither of us talk much about our mental health in our daily lives, although in the past we have. -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling -> Join Katie's IN PROCESS (!!!) a support group and group coaching for creativity ...last week to join code SPIRALING for a discount! : ) sign up here! -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for Serena's cooking classes -Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off with code: Spiraling -Katie's personal growing workshops Let It Out kits

In this episode, Serena and Katie talk about our individual and the collective shifts in perception around mental health. From the perception of therapy, talking about mental health, and how this has changed collectively even since we began this show. -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for the waitlist of Katie's In-Process group couching Returns Oct 20 or sign up to join! here -Sign up for Serena's cooking classes -Want to start a podcast? The how to podcast workshop: The Podcast Kit is 50% off this month only code Spiraling -Katie's personal growing workshops Let It Out kits

In this episode, Serena and Katie reintroduce themselves for season 4 (!!!) of Spiraling by asking each other fun questions including an update on favorite drinks, latest anxiety coping mechanisms, favorite desserts, pump up songs, book recs, and more. -This episode is sponsored by Better Help! We love therapy! Try Better Help! https://www.betterhelp.com/spiraling Favorite products mentioned Sea Clear Katie's Infusion container books mentioned: katie's rec: The Book of Laughter and Forgetting Serena's Recs: The Idea of You and An Absolutely Remarkable Thing -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for Serena's cooking classes -Want to start a podcast? The how to podcast workshop:The Podcast Kit is 50% off this month only code Spiraling -Katie's personal growing workshops Let It Out kits

In this final episode of season 3, review the wild year of 2021 . We covered work, relationships, mental health and more as we went through our highs and spirals of year. The big theme of it all, we noticed was not getting too attached to anything because change is inevitable, so therefore our mantra became... hold it loosely! Thank you for being with us for another season, talk to you next year! -We love therapy! Try Better Help! use code: SPIRALING -Find Serena on the Web | Instagram -Find Katie on the Web | Instagram | Let It Out Podcast -Sign up for Serena's cooking classes -Katie's Let It Out kits -Let It Out Holiday workshop: Comfort & Journaling & Reframe your Resolutions class!