Episodes

  • Struggling with Connection? 5 Tips to Pause Your Mental Load and Be Present as a Overwhelmed Mom

    Struggling with Connection? 5 Tips to Pause Your Mental Load and Be Present as a Overwhelmed Mom
    Feb 5 2026
    🎯 What's Inside This Episode

    Join Natalie McCabe as she sits down with Monica Browning, intuitive parenting expert with over 20 years of experience in early childhood education. Discover how to tap into your parenting intuition, create deeper connections with your kids (at ANY age), and finally stop living in your head so you can be present with your family. Monica shares the game-changing "connection before correction" approach and practical ways to pause, observe, and respond instead of react—even when you're drowning in your to-do list.

    💔 Why You Need This Right Now

    Do you constantly feel like you're failing because you're always running through mental checklists instead of actually connecting with your kids? Are you exhausted from trying to be "super mom" while feeling guilty every time you need a break? You're not alone if you come home from a long day and immediately start rattling off demands instead of actually seeing your child. Monica and Natalie get real about how we weren't taught these connection skills—and why that disconnection is stealing your peace and your relationship with your kids.

    ✨ How This Episode Will Transform Your Motherhood

    After listening, you'll be able to:

    • Practice the OWL Method (Observe, Wait, Listen) to tune into your kids' actual needs instead of reacting from stress
    • Reconnect with your intuition through simple daily practices like observing nature—even from your backyard
    • Use "connection before correction" to reduce power struggles and get cooperation without the battle
    • Take guilt-free pauses before responding to your kids, even teenagers going through mood swings
    • Model self-compassion so your children learn healthy emotional regulation from watching YOU
    🌿 The Power of Slowing Down

    Monica reveals why our "hustle culture" parenting is backfiring and shares her personal story of ending up in the hospital from exhaustion. Learn how simply stepping outside and noticing a bee on a flower can rewire your brain to be more present—and why this tiny habit creates massive shifts in your parenting and your kids' behavior.

    🔄 Connection Before Correction (Game-Changer!)

    Discover why coming home and immediately listing demands destroys trust, and how Monica caught herself in this pattern with her own teenager. She breaks down exactly how to reconnect first—even when you have a million things that need to get done—and why this approach actually makes kids MORE cooperative, not less.

    💡 It's Never Too Late to Repair

    Whether your kids are toddlers or teenagers (or in their 20s!), Monica and Natalie share why apologizing and owning your mistakes is one of the most powerful parenting tools you have. Learn how vulnerability and authenticity create the safe space your kids need to open up to you—especially during those critical teenage years.

    🎯 Parenting is a Practice, Not Perfection

    Both Natalie and Monica get vulnerable about their own parenting struggles and mistakes. You'll hear real stories about waiting for kids to do laundry instead of nagging, catching yourself before disconnecting, and why comparing yourself to "perfect parents" is stealing your joy. This is your permission slip to stop trying to be perfect and start being present.

    CALLS-TO-ACTION:

    🎁 Ready to Feel More Connected and Less Overwhelmed?

    Join the FREE Mom Life Uncomplicated Community where you'll find support from other moms and expert parent coaches who get it. No judgment, just practical strategies and real talk. 👉 [Join Here: nataliemccabe.com/community]

    📞 Want Personalized Support?

    Book a FREE 30-minute coaching discovery call with Natalie. Let's identify your biggest stress triggers and create a simple action plan to reduce your mental load. 👉 [Book Your Call: nataliemccabe.com]

    📖 Get Chapter One FREE!

    Want to dive deeper? Get the first chapter of "Sink or Swim Parenting" absolutely FREE—Natalie's guide to surviving to thriving with toddlers to teens. 👉 [Download Free Chapter: nataliemccabe.com/book]

    📚 Pre-Order the Book

    Pre-order "Sink or Swim Parenting: From Surviving to Thriving with Toddlers to Teens" and get exclusive bonuses! 👉 [Pre-order Now: nataliemccabe.com/book]

    GUEST INFO:

    Monica Browning Intuitive Parenting Expert & Coach | Early Childhood Education Specialist

    Connect with Monica:

    • Instagram: @homeandharmonyparenting
    • Website: homeandharmonyparenting.com
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    28 mins
  • Understanding Your Child's Love Language: The Secret to Easier Days

    Understanding Your Child's Love Language: The Secret to Easier Days
    Feb 3 2026
    🎧 WHAT'S INSIDE THIS EPISODE

    Stuck inside with your kids this winter and feeling like you're constantly butting heads? What if the problem isn't your parenting—it's that you're trying to connect with all your kids in the exact same way?

    In this episode, I'm breaking down the 5 love languages as they apply to children, and sharing the exact moment I realized my two kids needed completely different things from me to feel loved and secure. This awareness changed everything—and it took the pressure off trying to parent them identically.

    🎧 In This Episode: • The bedtime routine revelation that showed me my kids receive love differently [3:00] • How to spot your child's primary love language (detective work required!) [5:00] • Practical strategies for each of the 5 love languages—with winter-specific activities [7:00] • Why 15 minutes of focused connection beats a half-day at the park [11:00] • The mistake I made as an "acts of service" person (and how to avoid resentment) [13:00] • Simple homework to identify what makes each of your kids feel truly seen [17:00]

    💡 WHY THIS MATTERS TO YOU

    If you've been feeling exhausted trying to connect with your kids and nothing seems to land, you're not failing—you might just be speaking the wrong language.

    Here's what nobody tells you: each of your kids is wired differently. One might light up when you verbally praise them, while another feels most loved through a head rub at bedtime. When you understand how each child receives love best, you stop spinning your wheels and start working smarter, not harder.

    Winter is actually the perfect time for this work. You're stuck inside together more. The days are long. And these cozy evenings give you the opportunity to really see your kids—not just look at them, but truly understand what makes them tick.

    ✨ KEY TAKEAWAYS
    • Your kids aren't all the same. Even with the same routine and same parent, what fills each child's emotional cup is completely different. My daughter needed verbal connection while my son needed physical touch and quiet presence.
    • Watch what they request. Kids tell you their love language through what they ask for repeatedly. Do they want help with tasks? Gifts they made? Physical play? Your words? Your undivided attention? Pay attention to the pattern.
    • Use all 5 languages, but prioritize their primary. You don't stop hugging your words-of-affirmation kid or talking to your physical-touch kid. But understanding their primary language helps you meet them where they are most effectively.
    • Winter = connection opportunity. Candlelight dinners, hide-and-seek in the dark, 15-minute one-on-one time, bedtime snuggles—winter gives you built-in opportunities to practice speaking each child's love language.
    • Work smarter, not harder. When you understand what makes each child feel loved, the days get easier. The challenges decrease. You stop feeling like you're constantly missing the mark.
    📚 RESOURCES MENTIONED:
    • "The 5 Love Languages" by Dr. Gary Chapman (adapted for children) • Character strengths vocabulary PDF (available in the Mom Life Uncomplicated Community) • Previous podcast: "Connection Instead of Correction" (two-part series)
    🎯 READY TO TRANSFORM YOUR MOM LIFE?

    📞 Get Your Free Coaching Call Feeling overwhelmed and not sure where to start with your kids? Let's talk about your specific challenges and create a personalized plan. Book your free 30-minute coaching call

    💜 Join Our Free Community Connect with other moms who get it. Share struggles, celebrate wins, and access exclusive resources like the character strengths PDF mentioned in this episode. Join the Mom Life Uncomplicated Community

    📖 Read "Sink or Swim Parenting" From surviving to thriving with toddlers to teens—discover the practical strategies that helped me navigate single motherhood and now help thousands of moms find their footing. Get your copy on Amazon

    💬 LET'S CONNECT

    Did this episode resonate with you? I'd love to hear which love language you discovered for each of your kids! Screenshot your favorite moment, tag me @natalie_mccabe_official on Instagram, and share your biggest aha.

    ⭐ If you loved this episode, please leave a 5-star review on Apple Podcasts—it helps other overwhelmed moms find us!
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    19 mins
  • Self-Care vs Self-Love and Why Your Bubble Baths Aren't Working | EP 81

    Self-Care vs Self-Love and Why Your Bubble Baths Aren't Working | EP 81
    Jan 29 2026
    🎧 WHAT'S INSIDE THIS EPISODE Are you checking all the self-care boxes—bubble baths, yoga classes, face masks—but still feeling completely exhausted and empty? What if the problem isn't that you need MORE self-care, but that you're missing the deeper work of self-love? Today we're breaking down the crucial difference between self-care and self-love, and why one without the other keeps you trapped in the burnout cycle. In This Episode: • The critical difference between self-care (what you DO) and self-love (how you FEEL about yourself) • Why self-care without self-love actually makes burnout worse • The three practical steps to build self-love: awareness, reconnection, and real-time compassion • How to use winter as a cocoon period for self-discovery instead of another season to hustle • What happens when you lose yourself in motherhood (and how to find yourself again before your kids leave home) 💙 WHY THIS MATTERS TO YOU If you're like most overwhelmed moms, you've been told that self-care is the answer to your exhaustion. Take a bath. Get your nails done. Have a coffee date. And you've tried—you really have. But here's what nobody tells you: all the bubble baths in the world won't fill the void if you don't actually believe you're worthy of that care. This episode is for the mom who's lost herself completely in motherhood. The one who can't remember the last time she did something just because she wanted to—not because her kids needed it, not because work required it, not because the house was falling apart. You're checking the self-care boxes but still feeling depleted, guilty, and empty. The truth? You're treating self-care like another to-do list item instead of addressing the root cause: you've fundamentally stopped believing you matter. This episode will show you how to practice self-love—the internal work that makes all those external self-care activities actually meaningful. It's about reclaiming who you are underneath all those roles you play, and building a relationship with yourself that sustains you long after the kids grow up. 🔑 KEY TAKEAWAYS Self-care is external action; self-love is internal relationship. Think of self-care as washing your car and self-love as maintaining the engine. You can have the shiniest car on the block, but if the engine's broken, you're not going anywhere. Both matter, but without self-love, self-care becomes just another way to feel guilty and inadequate. The brutal self-talk trap. Most overwhelmed moms say things to themselves they would never say to their children or best friends. For one week, catch yourself in negative self-talk and ask: "Would I say this to my daughter?" If the answer is no, you don't get to say it to yourself either. Your thoughts literally create your reality—start paying attention to what's happening in your mind. Five minutes of reconnection changes everything. You don't need a complete identity overhaul or a week-long retreat. Start with just five minutes a day doing ONE thing that makes you feel like yourself—not mom, not employee, not partner. Just you. Maybe it's a song from high school, journaling one page, or sitting in your car before going inside. What matters is building the relationship with yourself, because when your kids eventually need you less, you need to know who you are. Winter is your cocoon, not your starting line. Stop treating January like a time to hustle harder, set new goals, or transform yourself. Winter is nature's rest period. Instead of resolutions and productivity, use this season to be still and figure out who you're becoming. Treat yourself like someone who's been through something hard—because you have—not like a problem to be fixed. Self-compassion in real time is the deep work. When you're yelling at your kids and the mom guilt hits, that's your moment. Instead of spiraling into "I'm a terrible mother," flip the script: "I'm having a hard moment. I'm overwhelmed. I'm doing the best I can with what I have right now." Say it out loud so your kids hear you modeling how to handle big emotions. This isn't making excuses—it's treating yourself with the same emotional regulation you're trying to teach your children. 🎁 RESOURCES MENTIONED Free Coaching Call: Ready to dig into what's specifically keeping you stuck? Book a free 30-minute coaching call at nataliemccabe.com Join the Community: Connect with other overwhelmed moms working through this journey in Natalie's free community at nataliemccabe.com/community Related Episodes: Episode on Childhood Sensory Experiences (referenced in this episode)Post-Holiday Burnout RecoveryMom Rage Regulation Techniques 📲 CONNECT WITH NATALIE Instagram: @natalie_mccabe_official Facebook: Natalie McCabe Website: nataliemccabe.com 💬 WHAT RESONATED WITH YOU? Drop a comment and let me know—which takeaway hit home for you? Are you practicing self-care without self-love? What's one tiny thing you're going to do this week ...
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    19 mins
  • The Hidden Beliefs Keeping You Broke (And How to Fix Them) | EP 80

    The Hidden Beliefs Keeping You Broke (And How to Fix Them) | EP 80
    Jan 27 2026
    💰 WHAT'S INSIDE THIS EPISODE What if the reason you can't get ahead financially has nothing to do with your income—and everything to do with a belief you absorbed before age 10? What if you're unconsciously sabotaging your own success because deep down, you feel guilty about becoming "one of those people"? 🎧 In This Episode: Why money is deeply emotional (not logical) and how this affects every financial decision you make (01:30)The real reason Julia avoided money for years—and how it created a controlling dynamic in her marriage (02:00)Gino's powerful concept: "Money doesn't corrupt you, it reveals who you really are" (09:00)How Julia self-sabotaged her own success because of tribal guilt and unworthiness (11:00)The dangerous money myths we tell our kids without realizing it (05:30)Why "we don't have enough right now" creates lifelong scarcity patterns (06:00)How a simple comment about pajamas affected their daughter's relationship with money into adulthood (06:30)The critical difference between earning "happy money" vs. "unhappy money" (03:00)Why values-based financial decisions change everything (04:30)How to actually talk about money with your spouse without starting World War III (18:00) 💭 WHY THIS MATTERS TO YOU Here's what most people don't realize: money isn't about math. It's about emotion. It's about the beliefs you absorbed watching your parents stress over bills, hearing "we can't afford that right now" on repeat, or witnessing how wealthy people were discussed in your home. Julia grew up in an Irish Catholic family where people worked incredibly hard but never had a savings plan. Money came in, money went out, and there was constant scarcity. When she met Gino (who grew up with an Italian family focused on saving and planning), she was so uncomfortable with money that she literally handed over all control to him—which created a toxic dynamic in their marriage where he became controlling with finances and she became controlling with the kids. Here's the gut-punch truth they share: when Gino made an offhand frustrated comment about their daughter wanting pajamas at the store, that little girl internalized the belief that she was a burden. Now, as an adult, she struggles with feeling like she doesn't deserve things she wants to buy. One moment. One comment. Decades of impact. This episode goes deep into the emotional underbelly of money—the self-sabotage patterns, the tribal guilt about "leaving people behind" when you succeed, the scarcity mindset that keeps you stuck even when you're making money, and the dangerous myths we pass to our children without even knowing it. Gino shares his powerful distinction between "happy money" (money earned doing work that brings fulfillment, energy, and soul purpose) versus "unhappy money" (money earned in jobs that drain you). Julia reveals how she sabotaged herself for years because she unconsciously believed that making money would make her "evil" like the wealthy people her family criticized. But here's the most important part: they give you the roadmap to break these patterns. It starts with understanding your money beliefs, having open conversations with your spouse about where those beliefs came from, and making values-based financial decisions as a family. Whether you're constantly stressed about money, avoiding financial conversations with your partner, or worried about what money beliefs you're passing to your kids, this conversation will change how you see everything. ✨ KEY TAKEAWAYS Money is a symptom, not the root cause. Most couples think they're fighting about spending or saving, but the real issue is the emotional patterns and beliefs underneath. Julia was uncomfortable with money from childhood, so she gave Gino all control—which made him controlling with finances and her controlling with the kids. The money problem was actually a beliefs problem.Money doesn't corrupt you—it reveals who you are. As Gino's mentor taught him, money simply amplifies who you already are. If you're generous, you become more generous. If you're fearful, you become more fearful. This reframe is critical because many people sabotage their own success believing that wealth will corrupt them.The words you use create lifelong patterns in your kids. When Julia's daughter heard Gino's frustrated comment about pajamas, she internalized: "I'm a burden. I don't deserve things." Now as an adult, she struggles with feeling unworthy when buying things she wants. Your offhand comments about money are creating your children's adult money stories."We don't have enough right now" creates permanent scarcity. Julia grew up hearing this phrase constantly—and "right now" never ended. It created a belief that there would never be enough, which she carried into her marriage and almost passed to her own children. Pay attention to the language you use around money.Tribal guilt keeps you stuck. When Julia started experiencing financial success with Gino, she felt...
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    22 mins
  • Why Money Fights Are Destroying Your Marriage (And What to Do) | EP 79

    Why Money Fights Are Destroying Your Marriage (And What to Do) | EP 79
    Jan 22 2026
    💰 WHAT'S INSIDE THIS EPISODE Ever wonder why you and your partner can't seem to get on the same page about money—even when you're both "trying"? What if the real issue isn't actually about the $9 block of cheese or the expensive muffins, but about the money stories you both absorbed as children? 🎧 In This Episode: Why your childhood money beliefs are sabotaging your marriage right now—and how to identify them (04:00)The real reason couples struggle with money (hint: it's not about budgets or math) (05:00)How Julia and Gino went from struggling financially to coaching families after 27 years of marriage (06:00)Why "doing it for the kids" might actually be hurting your family (09:00)The #1 challenge every couple faces (and it's not what you think) (11:30)How to argue in front of your kids the RIGHT way—and why hiding disagreements creates emotionally dysregulated adults (20:00)The difference between fighting and healthy disagreements (21:00)Why self-compassion is your secret weapon as an overwhelmed parent (23:00) 💭 WHY THIS MATTERS TO YOU Let's be honest—money is the thing nobody wants to talk about, but it's also the thing destroying relationships and creating massive stress in your home. You came from one household with specific beliefs about money. Your partner came from a completely different household with totally different beliefs. And now you're both operating from invisible scripts you didn't even know existed. Maybe you're the person who panics when your partner buys the expensive cheese. Or maybe you're the one who doesn't understand why your partner freaks out over "small" purchases. Either way, you're both triggered by money in ways that have nothing to do with your actual bank account—and everything to do with what you learned about money before age 10. Julia and Gino Barbaro—married 27 years, homeschooling parents of SIX kids, successful real estate investors, and certified life and marriage coaches—get it. They struggled with money fights, communication breakdowns, and completely different approaches to parenting for years before figuring out what was really going on beneath the surface. This isn't about financial planning or budgets (you can breathe now). This is about financial THERAPY. This is about understanding why you feel what you feel, where those feelings came from, and how to actually communicate about money without World War III breaking out in your kitchen. But here's what makes this conversation even more valuable: Julia and Gino don't just talk about money. They talk about how your inability to communicate about money bleeds into EVERY area of your relationship—parenting, boundaries, emotional regulation, modeling behavior for your kids, and whether you're creating a home that feels peaceful or chaotic. If you've ever felt like you're doing everything "for the kids" but still feel unfulfilled, if you avoid bringing things up because you don't want to deal with your partner's reaction, or if you secretly worry your kids are absorbing your stress patterns, this episode is for you. ✨ KEY TAKEAWAYS Your money beliefs came from your childhood—not from logic. The way your mom or dad talked about, handled, or stressed about money became YOUR invisible script. You're not making financial decisions based on math; you're making them based on emotions you absorbed decades ago. Until you identify these beliefs, you'll keep repeating the same money patterns.Communication isn't just about talking—it's about knowing what you actually feel first. Most couples struggle because they know something feels "off," but they can't articulate what or why. Before you can communicate effectively with your partner, you need to get clear on what YOU believe, feel, and need. Awareness comes before communication."Doing it for the kids" might be a cop-out. Many parents (especially dads) say they're working long hours and building businesses "for the family," but if you stopped and asked your kids what they actually want, it's probably just YOU—present, available, and not smelling like garlic at 11pm. Check your "why" against your actual family's needs, not against the beliefs you inherited.Arguing in front of your kids is GOOD—if you do it right. Hiding every disagreement teaches kids to avoid conflict entirely, which creates adults who can't handle differing opinions (sound familiar in our current culture?). Healthy arguments teach conflict resolution, emotional regulation, and repair. Fighting (with name-calling, blaming, and yelling) is different—and damaging. Know the difference.You're modeling EVERYTHING, all the time. Your kids are watching how you handle stress, how you react when the plumber is late, how you talk about money, and how you treat your spouse. They're absorbing your emotional regulation (or dysregulation) and will replicate it in their own adult lives. The most powerful parenting tool isn't what you SAY—it's what you DO.Self-compassion is ...
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    25 mins
  • Post-Holiday Financial Stress is Stealing Your Peace (And How to Get it Back) | EP 78

    Post-Holiday Financial Stress is Stealing Your Peace (And How to Get it Back) | EP 78
    Jan 20 2026
    💰 WHAT'S INSIDE THIS EPISODE Are you staring at those credit card bills wondering how you'll make it work? That knot in your stomach isn't just about money—it's stealing your ability to be present with your kids. Let's talk about getting your financial peace back without the shame or overwhelm. 🎧 In This Episode: [00:00] The real cost of financial stress on your parenting (it's not what you think) • [04:00] Why your nervous system is the missing piece in financial recovery [06:00] The simple 3-step plan to get back on track (no complicated spreadsheets)[08:00] How to set boundaries around money worry—especially with your kids present [12:00] The Canadian Tire Christmas miracle story that changed everything • [14:00] Your post-holiday financial recovery game plan 💔 WHY THIS MATTERS TO YOU Third week of January—and those credit card statements are rolling in. You know that feeling? The one where your chest gets tight, not stressed-tight but can't-take-a-full-breath tight? Where the panic is literally taking up space in your rib cage? Here's what nobody talks about enough: financial stress isn't just about the numbers in your bank account. It's about what that stress does to your nervous system, your patience with your kids, your energy levels, and your ability to show up as the mom you want to be. When you're lying awake at 2 AM mentally calculating bills, running through worst-case scenarios, you wake up exhausted and irritable. Your kids don't know why mommy is so cranky, but they feel it. They absolutely feel it. As a former single mother who spent years choosing between buying Christmas gifts and paying the electric bill on time, I get it. I've been the mom with $47 left until payday with five days to go. I've snapped at my daughter over breakfast because financial panic was stealing all my emotional bandwidth. But here's the truth: your kids don't need expensive things. They don't need perfect holiday decorations or the latest toys. What they absolutely need is a regulated parent—someone who can breathe, smile, and be present with them. This episode is about reclaiming that peace. Not next month. Not when the bills are paid off. Today. ✨ KEY TAKEAWAYS Financial stress lives in your body, not just your budget When you're in financial stress, your body is in fight-or-flight mode. Your cortisol levels are elevated, and you're operating from your reptilian brain instead of your thinking brain. This shows up as snapping at your kids, being too exhausted for bedtime stories, and being physically present but emotionally checked out. The simple 3-question plan Skip the complicated budget spreadsheets. You need three answers: (1) What are your absolute necessities this month? (rent, utilities, food, medicine) (2) What's the minimum payment on each debt? (3) What's ONE expense you can pause right now? That's it. Start there. Create designated "money time" Give yourself 20 minutes in the evening after kids are in bed to look at your finances, make your plan, write it down. Outside that time, practice emotional regulation. When financial anxiety tries to creep in during playtime, take deep breaths and redirect: "Nope, not now. I have a plan and I'll work on it during my designated time." The perspective shift that changes everything Start practicing gratitude when paying bills. Instead of stress and resentment, try: "I'm grateful I'm able to pay something on these credit cards this month." What you focus on grows—if you're stressed and upset paying bills, you'll feel more stress. Change the energy, change the outcome. Your kids will remember presence, not presents They won't remember if you paid off the credit card in three months or six. They won't remember eating basic meals for a while. What they will remember is if you were present, if you played with them, if you smiled, if you were calm. That's invaluable—no amount of money can replace that. 🎯 EPISODE HIGHLIGHTS & TIMESTAMPS [00:00] The Third Week of January Reality Check That stomach-tightening feeling when the credit card bills arrive. The anxiety about holiday spending spiraling faster than planned. Sound familiar? [01:00] My Single Mom Story: $47 Until Payday Sitting at my kitchen table with unopened bills, two young kids, and five days until payday. The moment my financial stress made me snap at my daughter—and the decision that changed everything. [04:00] What Financial Stress Does to Your Nervous System Understanding fight-or-flight mode, elevated cortisol, and why you're operating from your reptilian brain. This is why you're snapping at your kids over small things and feeling emotionally checked out. [06:00] The 3-Question Financial Plan No complicated spreadsheets. Just three simple questions: necessities, minimum payments, and one thing to pause. Actionable steps you can take today. [08:00] Setting Boundaries Around Money Worry The "brain book" strategy for getting financial anxiety out of your head. Creating ...
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    16 mins
  • Winter Blues are Real - Why You're Not Failing as a Mom | EP 77

    Winter Blues are Real - Why You're Not Failing as a Mom | EP 77
    Jan 15 2026
    🌨️ WHAT'S INSIDE THIS EPISODE Feeling more exhausted than usual? Craving carbs like it's your job? Canceling plans because leaving the house feels overwhelming? Listen, you're not lazy, you're not failing, and you're definitely not alone. Winter hits differently when you're a mom—and the science proves it. In this episode, we're diving into why the winter blues are absolutely real for overwhelmed mothers, how to tell if what you're experiencing goes beyond just wanting to hibernate, and what you can actually do about it that doesn't involve adding 17 more things to your already full plate. 🎧 In This Episode: • The real science behind winter blues and how your brain chemistry shifts in winter [03:00] • Why winter doesn't just affect your mood—it affects your capacity as a mom [05:30] • Natalie's vulnerable story about navigating grief and isolation during a Cape Breton winter [01:30] • 3 practical strategies to support yourself without overwhelming your schedule [07:30] • When winter blues become something more serious and it's time to get help [09:00] ❄️ WHY THIS MATTERS TO YOU You're not imagining it—winter really does make everything harder. When the days get shorter, your body produces less serotonin (the happy chemical) and more melatonin (the sleep hormone). So essentially, your brain is screaming "hibernate!" while you're trying to parent three kids, manage a household, and maybe work a job. Here's what makes it even trickier for moms: you're already running on empty most of the time. Your baseline is probably already depleted from the mental load, constant demands, and interrupted sleep. So when winter hits and your brain chemistry shifts, it's not just a little dip in mood—it can feel catastrophic. Maybe you've noticed you're sleeping more but still exhausted. You're craving carbs constantly (hello, pasta and cookies—potato chips are my downfall). You're withdrawing from friends, canceling playdates, avoiding other moms at pickup because every social interaction feels like climbing Mount Everest. And winter doesn't just affect your mood—it affects your capacity. Getting kids bundled up to go outside feels like a military operation. Everyone's getting cabin fever. There are more colds, more runny noses, more sleepless nights. Higher utility bills stressing your budget. Driving in bad weather. Worrying about school closures. As a former single mother, I remember shoveling the driveway alone at 6am before getting the kids ready for school. None of this means you're weak or broken. It means your body is responding to a real environmental change. And as a mom who's already carrying so much, you feel it more intensely. ✨ KEY TAKEAWAYS The Science is Real: Winter blues aren't in your head—they're rooted in actual changes to your brain chemistry. Less sunlight = less serotonin (mood regulator) + more melatonin (sleep hormone). Your body is literally trying to hibernate while you're trying to function as a parent. You're Not Failing, You're Depleted: When you're already running on fumes as a mom, winter doesn't just make things a little harder—it can make everything feel impossible. Lower your expectations right now. Surviving winter with grace and self-compassion might mean more screen time, more takeout, and more saying no. Three Non-Negotiable Supports: (1) Get outside during daylight hours, even just 10 minutes on your porch. Your brain needs natural light, even on cloudy days. (2) Talk to your doctor about vitamin D—many of us are deficient, especially in northern climates. (3) Stay connected to people. I know you want to hibernate, but isolation makes everything worse. Permission to Ask for Help: If what you're experiencing is severe—thoughts of self-harm, can't get out of bed for days, unable to care for yourself or your kids—you need to talk to your healthcare provider. Seasonal Affective Disorder is a real medical condition and it's treatable. Light therapy, cognitive behavioral therapy, and sometimes medication can make a massive difference. Spring is Coming: This is temporary. The days are already getting longer (we passed winter solstice in December). In the meantime, you don't have to white-knuckle your way through alone. 🔗 RESOURCES & LINKS Connect with Natalie: Instagram: @natalie_mccabe_officialFacebook: Natalie McCabeWebsite: nataliemccabe.com Ready for Support? FREE 30-Minute Coaching Call: Book at nataliemccabe.com - Let's identify your biggest stress triggers and create a simple action plan togetherJoin the Community: Connect with expert parent coaches and moms who get it at nataliemccabe.com/communityGet the Book: "Sink or Swim Parenting" - Available now on Amazon 💭 YOUR NEXT STEP You deserve to feel like yourself again, even when it's dark at 4:30pm. Here's what I want you to do today: Step outside for just 5 minutes. Get some light on your face.Text one person and tell them you're struggling. Connection matters.Remind yourself ...
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    12 mins
  • Why Your Childhood Toys Hold the Secret to Calmer Parenting | EP 76

    Why Your Childhood Toys Hold the Secret to Calmer Parenting | EP 76
    Jan 13 2026
    🎧 WHAT'S INSIDE THIS EPISODE

    Ever find yourself scrolling past a vintage toy and suddenly transported back to feeling seven years old again? That feeling isn't just nostalgia—it's your nervous system remembering what regulation feels like. What if your childhood toys hold the secret weapon you've been missing in your parenting toolkit?

    In This Episode:

    • The neuroscience of nostalgia and why it's a powerful regulation tool (02:00)
    • How sensory memories from childhood activate your parasympathetic nervous system (04:00)
    • Creating "nostalgia interrupts" when you're about to lose it (07:00)
    • Why Play-Doh in your kitchen drawer isn't indulgent—it's strategic parenting (08:30)
    • Building regulation toolkits for your kids through consistent sensory experiences (09:00)
    • Your nostalgia inventory: identifying sensory anchors from childhood (10:00)
    • Practical homework: accessing one thing from your childhood this week (13:00)
    💜 WHY THIS MATTERS TO YOU

    If you're drowning in chaos, about to snap at your kids over the wrong colored cup, or feeling that hot, tight feeling in your chest that signals you're two seconds from losing it—this episode is for you. Most parenting advice tells you to "take deep breaths" or "go for a walk," but those feel generic and impossible when you're in the trenches.

    Here's what nobody's telling you: your childhood stored away powerful sensory regulation tools that are custom-built for your nervous system. That squish mellow your daughter won't stop hugging? The Play-Doh smell that takes you back to kindergarten? The soft fabric of an old stuffed animal? These aren't childish indulgences—they're neurological shortcuts to calm.

    When you experience nostalgia through touch, smell, taste, sound, or sight, your brain releases oxytocin and activates your parasympathetic nervous system. That's your "calm down" system—the opposite of fight or flight. You're literally hacking your nervous system with memories.

    This matters because you can't pour from a dysregulated nervous system. But you CAN take 60 seconds to squeeze some Play-Doh and show up for your kid with patience you didn't know you had. Every overwhelmed mom deserves fast, effective tools that actually work in real life—not just theory.

    ✨ KEY TAKEAWAYS
    • Nostalgia is neurological, not sentimental. When you experience childhood sensory memories, your brain releases oxytocin and activates your parasympathetic nervous system—your body's "calm down" response. This is science-backed regulation, not woo-woo.
    • Create "nostalgia interrupts" for parenting emergencies. Keep sensory tools from your childhood accessible: Play-Doh in the kitchen drawer, a childhood scent in a candle, music from your teen years on a playlist. When dysregulation hits, grab one for 60 seconds of reset.
    • Make your nostalgia inventory. Write down 5-10 sensory experiences from childhood that felt good—physical textures, smells, tastes, sounds, sights. Don't overthink it. Even hard childhoods had moments where your nervous system felt okay. Mine those moments.
    • You're building your children's future regulation tools right now. Every consistent sensory experience you create—their bedtime routine, favorite blanket, comfort foods, certain music—becomes a future regulation tool. Your daughter's ratty old Christmas bear will signal safety to her nervous system 20 years from now.
    • Permission to play isn't frivolous—it's strategic parenting. Sit down and actually play with Legos, color with crayons, squeeze Play-Doh. Let your hands move without purpose. Let your brain turn off the task list for five minutes. You're not being indulgent; you're regulating your nervous system so you can show up for your kids.
    🎯 RESOURCES & NEXT STEPS

    Get Your Free Coaching Call Feeling overwhelmed and not sure where to start? Let's talk one-on-one about your specific stress triggers and create a custom regulation toolkit. Book your free 30-minute coaching call: nataliemccabe.com

    Join Our Community Connect with other moms who get it. Share struggles, celebrate wins, and find support in the Mom Life Uncomplicated Community.

    Read "Sink or Swim Parenting" Natalie's book takes you from surviving to thriving with toddlers to teens.

    💫 CONNECT WITH NATALIE

    Instagram: @natalie_mccabe_official Facebook: Natalie McCabe Parent Consultant Website: nataliemccabe.com

    ⭐ If you loved this episode, please leave a 5-star review on Apple Podcasts—it helps other overwhelmed moms find us!
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